Posts tagged with "workout"

Sparbar boxing illustration for 360 Magazine by Kaelen Felix

Sparbar Home Boxing Workouts

2020 and the coronavirus pandemic brought us a work-from-home boom. The pandemic has undoubtedly spurred the working-out-from-home lifestyle. And just when your boss drives you nuts over the daily Zoom calls and general WFH stress, you can find yourself punching the sh*t out of your Sparbar.

The Sparbar is a human-sized, height-adjustable fitness device that works as your boxing coach. It comes with a horizontal punching bar with target markings that will rotate 360° to punch back. With the Sparbar, people can easily find themselves boxing at home. In recent years, there has been a growing hype around boxing exercises and now Sparbar offers these intense exercises at home.

Users can simultaneously learn defensive skills while having fun at the convenience of your home. More specifically, Sparbar teaches core offensive and defensive skills, hand-eye coordination, footwork, balance, speed, stamina, accuracy, timing and power.Sparbar became the most trending home gym experience during lockdown with sky rocketing sales, even celebrities like Kevin Hart and Anthony Joshua are training with this innovative fitness practice.

“Boxing is one of the best sports in the world, and what we find is that more and more people are moving into boxing to find that mental and physical connection in a workout,“ says London-based founder Jasvinder “Jazz” Gill.

Sparbar is not only revolutionizing combat sports, but makes boxing as a sport accessible to everyone. Learn more about elevating your workouts at https://sparbar.com/.

Healthy Lifestyle Tips for Students

Every individual wants to lead a healthy lifestyle. However, when people start thinking about eating well, staying fit, and getting time for themselves, this seems impossible.

For students, juggling between classes, academic writing assignments, studying, and curricular activities takes away all their time. Not only do they have assignment deadlines to beat but also exams to prepare for. And since the primary goal is to boost their grades and maintain an outstanding academic performance, most students are bound to forget about all the things they need to maintain a healthy lifestyle.

Well, you should not let your studies or assignments hinder you from leading and maintaining a healthy lifestyle. You can always visit the website of a reputable and trustworthy paper writing service and pay for a college essay.

Leading a healthier lifestyle is not that intimidating and burdensome as many people presume it to be. As long as you make some small incremental adjustments, you are good to go. So, to be as healthy as an ox, and enjoy your lifestyle, follow the below daily health tips for students. 

Making healthy food choices

A healthy meal may not sound that exhilarating. However, it can help you keep fit and live your life to the fullest. Many students choose to consume junk foods either because they have too many responsibilities to handle or are lazy to cook. Well, if you are one of them, you should refrain from embracing such a habit. If you have too many tasks to work on, hire a professional writer from a reliable service and ask them to write an essay for you. This will give you enough time to complete your other assignments and get time to prepare a healthy meal. 

Eating in a poor manner results in fatigue, poor concentration, laziness, as well as frustration. Thus, if you want to perform well in your academics and feel fresh and energetic during the day, you need to eat right. Additionally, you should not skip meals. Remember to include fruits in your diet as well. And if you wish to prepare a particular meal and do not know how to go about it, ask a friend for help or check out tutorials on YouTube. 

Getting plenty of physical activity

Doing plenty of exercises aids in maintaining a healthy body as well as a sharp mind. The majority of students find it hard to stick to an exercise routine due to lack of time or monetary funds. But, this should not deter you from getting enough physical activity. As one of the most integral lifestyle tips, you need to stay active at all times. This does not mean that you should work out on a day-to-day basis. You can walk or ride a bike to class rather than take a bus or drive. 

Various learning institutions have outstanding and remarkable fitness facilities. You can visit the gym at your school before, between, or after classes. And if you have a tight schedule, consider doing your physical exercises in your dorm room. You can access a variety of fitness and work out tutorials on the internet. Regular exercise helps boost your muscle strength, improve mood, and control body weight. 

Staying hydrated

The human body is made up of more than seventy percent of liquid water. It is responsible for the overall functions of the body. To keep and maintain proper hydration levels, you should drink plenty of water (about 6 – 8 glasses) a day. With the various schools’ activities that you need to attend to and manage, you may choose to take coffee to help you keep awake, tea or soda to re-energize yourself. Well, doing so is not bad. However, this is not an efficient technique to warranty healthy living in college. Instead of relying on such drinks, choose to drink water. 

Consuming plenty of water helps in improving your concentration levels. Additionally, it helps prevent overeating hence weight reduction. Moreover, staying hydrated charges the body so that you can feel merry and chirpy throughout the day. So, carry a bottle of water with you wherever you go. 

Getting enough sleep

It may be tempting to stay awake till late in the night to complete your research paper project, hand out with friends, or finish a movie. But, you should not embrace such a habit. Depriving yourself of sleep cannot only reduce your brain function but can also lead to fatigue. Additionally, it can cause headaches, as well as weight issues.

Getting enough sleep is one of the health tips for students that you should practice. As a student, you need to sleep for about 8 hours to stay healthy. Also, sleeping or napping during the day can help you feel rested. So, learn to work on your assignments early enough. Or, you can sleep early and get up very early in the morning and work on them. This way, you will not only have had enough rest, but you will also get up feeling fresh and energetic to work on your projects and go about your day. 

Keeping a journal to avoid study stress

College life is, without a doubt, overwhelming. With the heaps of academic writing assignments to manage, extracurricular activities to take part in, budget to maintain, and social life to maintain, it can be challenging to lead a healthy lifestyle. Moreover, you will be more anxious and stressed most of the time. But, with the tips and techniques above, you can avoid facing tense and stressful situations. Nonetheless, journaling is a powerful technique for stress management. Not only does it help clarify your thoughts and feelings, but it also tunes on positive vibes. 

Furthermore, when you journal, you can boost your academic writing skills and enhance your creativity. Thus, you can work on your academic projects with ease and faster, thereby giving you more time for other crucial obligations. But, if you have any complex to handle assignments, you can always enlist a specialist from ResumeThatWorks

In conclusion, the best advice you can get to maintain a healthy lifestyle is to assert yourself. Letting other individuals make uncomfortable health decisions for you renders them powerful. Hence, you will not choose what you want to do or eat without consulting them. So, decide how you want to lead your life and what you should consume. But, you need to keep it healthy if you want to live your life to the fullest. And the above are some healthy lifestyle tips for college students that you can use.

Five Effective Workouts for Students

According to experts, there is no magic to exercise. What you put in determines what you get out of it. But, this does not imply that you should work out for several hours a day. It only means that you should work smart.

Furthermore, specialists approve that not all exercises have an equal creation. Some exercises are more effective than others regardless of if they target various muscle groups. These exercises are apposite for a vast array of fitness levels. Additionally, they can help you burn calories in a more effective manner.

But, as a student, how can you manage your assignments, deliver them on time, and get to exercise? Well, this should not trouble. Several professional authors write essays for cash. You can hire any of them to help with your projects and get to exercise.

Nonetheless, many students do not know the effective exercises they need to do. Some head back home to the couch or bed after walking by treadmills, weight machines, and stationary bikes. Well, some of the ideal physical exercises for your body do not need you to head to the gym or get fit enough to take part in a marathon.

These workouts can work out miracles in your health. Not only will you keep your weight in control but also ward off memory loss. Additionally, you can increase your balance and motion range and protect your joints and strengthen your bones, among other things. So, what are some of the best workouts for students you can do irrespective of your age and fitness level? Well, below are some activities you can do to get in shape and reduce the risk of diseases.

Running

Exercise programs ought to encompass cardiovascular exercises that strengthen the heart and burn calories. And, running is something that you can do at any time and any place with no tools but just a good pair of shoes. Any individual can benefit from running. You can trim, keep your blood pressure in check, reduce your risk for various ailments, and lift your mood, among other benefits.

Various studies show that running is an efficient exercise in that it helps improve memory as well as resist memory loss related to age. So, start your day with a 10 – 20-minute run. Over time, you can begin running long distances and fast until you run for about 1 or 2 hours on most days. 

Interval training

If you are a walker, exercise veteran, aerobic dancer, or a beginner, you should supplement interval training to your cardiovascular workout. This is a great workout technique as it helps increase your fitness levels and help you keep your weight in check. Changing your pace during the training exercise kindles the aerobic system to acclimatize. You can burn more calories if the aerobic system has more power. 

To increase the aerobic system’s power, push the pace or intensity for one or two minutes. Then, back off for some minutes (around 2 – 10). But, this will depend on the duration of your total workout as well as the necessary recovery time. And you can continue doing this as you work out. 

Lunges

Lunges work all the important lower body muscles: hamstrings, gluteals, and quadriceps. They are one of the greatest exercising techniques as they mimic life, that is walking but in an exaggerated manner. Also, they are more unconventional than squats as they help increase your balance. You can do them at any time without worrying about your studies or assignments. You can always ask for assistance with your tasks from EduJungles and not fret over your grades. 

To do lunges right, consider the following steps;- Move a step forward.- Maintain your spine in a neutral position. – Twist your front knee to an approximate of 90 degrees. While at it, focus on keeping your weight on the back toes.- Drop your back leg knee towards the floor. (You need to presume you are sitting on your back foot). 

For the lunges to be more functional, consider stepping backward and outwards to each side. 

Push-ups

If done in the correct way, push-ups are the best exercise you can use to strengthen your triceps, core trunk muscles, and chest. Furthermore, you can do push-ups at any fitness level. If you are a beginner, you can commence by pushing from the height of the kitchen counter. After, you can work your way to a chair or desk with bent knees. Last, you can conclude with the floor but on your toes. 

And to do a great push up, follow the steps below;- Place your hands a bit wider than the shoulder width from a face-down position.- With your knees and toes on the floor, try creating a flawless diagonal with your body from the shoulders to your toes. – Keep the abdominals and glutes engaged. – Pull down and lift your body by bowing and straightening your elbows. While at it, ensure your torso is stable at all times. 

Bent-over row

The bent-over row works all the core muscles of the upper back and the biceps. To do it right, consider the steps below;- Place your feet shoulder-width apart. – Bend the knees and stretch forward at the hips.- Incline your pelvis a bit forward.- Involve the abdominals and extend your upper spine to supplement support. – Hold dumbbells beneath your shoulders with your hands about shoulder-wide apart.- Move your elbows and lift both hands towards your body sides. – Pause. Then, lower your hands to the starting position at aslow pace. (If you are a beginner, conduct this exercise without any weights).

This exercise can leave you feeling re-energized and ready to tackle the day’s activities. But, if you have some difficult-to-approach assignments, feel free to ask for help from a cheap writing service

In conclusion, if you are not passionate about working out but only want to do it for your clothes to fit well or improve your health, visiting the gym can be one of the most overwhelming and intimidating scenes. On most occasions, you will start asking yourself what the perfect exercises for you are or when you will find the time. Well, that should not trouble you. As a student, there are various exercises you can do without visiting the gym. And while at it, you will not only get to boost your health but also lose weight. So, if you are wondering what some of the best exercises you can do are, consider the above healthy workouts for a student.

Running illustration done by Mina Tocalini of 360 MAGAZINE.

Best Workout Clothing Brands

Since COVID-19, many people have picked up new hobbies. While some people have honed the perfect sourdough bread recipe or crafted the ideal tie-dye technique, others have learned to love fitness. Now, with masks and social-distancing rules, people can venture out of their homes to enjoy outdoor exercise or even strict gym usage. And while your worn t-shirts and pajama shorts may have cut it in your living room it may be time to consider an upgrade to your workout outfits. Here are some of our favorite athletic clothing lines that are ideal for people looking to safely practice their quarantine-hobby outside of their home.

For shoppers who value unique styles:

Beach Riot

Beach Riot supplies bra tops, leggings, and shorts that you can feel confident that no one else on your running trail will adorn. With popping prints and unique silhouettes ranging from snakeskin, to palm trees, to tie-dye, Beach Riot offers bright prints to their bra and legging pairings. Best of all, you can get these adorable and functional styles for $78 – $98. Also, the brand even sells masks in some of their fantastic prints so shoppers can be dressed head-to-toe in brilliant patterns.

For shoppers who want guaranteed comfortable:

Champion

Champion may be known for their hoodies, but Champion offers the comfort and stylish taste that we all know and love in athletic-wear. With colorful sports bras, bike shorts, and mesh tanks, Champion Workout caters to all of your exercise needs.  Also, Champion is the perfect shop if you are looking for clothing to wear post-workout; in particular, Champion’s collaboration with MTV has some of our favorite comfy and cute clothing. After the successful spring exercise collection, Champion Workout returns for the fall season with new prints, popping colors, and fresh styles.

For shoppers who prioritize sustainable outfits:

Girlfriend Collective

In a world full of fast-fashion, Girlfriend Collective is a rare find of fashionable, ethical, and moderately priced athleisure. Girlfriend Collective offers buttery soft leggings, sports bras, and bike shorts while supporting ethical and sustainable fashion practices.

If you are looking to practice your shavasana in an outdoor yoga session, Girlfriend Collective will help put your mind at ease because each product is made from recycled materials. For example, the compressive leggings and bras are made from recycled plastic bottles (fun fact: 25 bottles go into each pair of leggings!). Other products, such as their t-shirts, are made from cupro, a fiber that is the waste from cotton industry production. Therefore, their cupro tanks and tees are zero-waste because they are made from other products cotton waste!

Conclusion

As the world eases into a new type of normal, it is important for us all to safely enter this new phase of life. This means taking what we have all learned while in quarantine – whether it be workout routines, recipes, or racial injustices – and applying this knowledge outside of our homes. Get excited about continuing your workout routine by adorning some new athletic-wear (and a mask, of course!) while following CDC guidelines. Be sure to check out these brands and let us know what other athleisure brands you’re loving.

Rita Azar illustrates a story by Kupah James in 360 MAGAZINE.

Top 10 Virtual Trainers

By Kupah James

Squad, with most gyms out of commission, it can be difficult keeping with those gains. Below, are 10 Virtual Trainers for you to explore. Try one of them or all of them, since they all have something unique to offer.

Kupah James – Celebrity Trainer, Creator of Bodyweight BootKAMP, ZOOM Klasses Tuesday – Friday. All classes are total body welcoming all levels. No equipment is necessary!

Heath House Fitness Studio, Originating from Kansas, Operating out of West Hollywood, HiiT, Full Body, Muscle Specific. Live and On-Demand Classes.

VFL is hosting a variety of Virtual classes throughout the week from various experienced trainers

Nichelle Hines – Actor, Dog Mom, Activist, Nichelle has created a wonderful brand surrounding Health and Fitness

Chloe Levray – Specializes in Sports Medicine, + Precision Nutrition Coach, Animal Flow

Adrianne Nina – Functional Breath Work, Natal, and Nutrition, Virtual Private Training

Evan Ruiz – Pre/Postnatal certified, Online Virtual Coach, Specializing in Hip Movement + Strength

Y7 Studio – Sweat Dripping, Beat bumping, Candle Lit YOGA… Namaste, NY, LA, Chicago

Monique Bell – NASM Personal Trainer, Fitness Ambassador, Team Edge 1 Athlete, Health House

Kim Glass – Olympic Medalist, Fitness Trainer, Coach, Model, Motivational Speaker

Mina Tocalini illustration for 360 MAGAZINE HEALTH SECTION.

Reduce Covid Stress

 The millions of infections and hundreds of thousands of deaths that the COVID-19 pandemic has brought globally are creating stress over everything from personal health to employment, lifestyle, and finances. Given these difficult circumstances, it’s more important than ever for people to know about coping mechanisms to better manage stress, protect their immune system, and increase their chances of staying healthy, says Dr. Nammy Patel, DDS, author of Age With Style: Your Guide To A Youthful Smile & Healthy Living.

“COVID is maximizing stress for so many people,” Dr. Patel says. “It has a far-reaching impact into every part of our lives, and if we don’t manage the stress, it severely affects our bodily systems – causing burned-out adrenals, high cortisol, and thyroid issues, to name a few consequences of high-stress levels. Thus, the immune system is lowered, and we are more vulnerable to illness.

“This era we are living in is very traumatic, and it’s very concerning. In dentistry, gum disease, sleep disturbances or apnea, and teeth breakage can all be evidence of stress. Poor oral health, as studies show, can be a gateway to medical issues. People often don’t identify how much stress they’re under, and how it’s affecting them physically, until they actually get sick.”

Dr. Patel has the following suggestions people can incorporate into their daily lives to better deal with stress. 

5 Ways To Cope And Protect Your Health:

  1. Adhere to a healthy diet. While in quarantine or a new normal in which people are spending the vast majority of their time at home, having healthy foods at home and not over-snacking are vital considerations. “We must be more mindful of the foods we put in our bodies,” Dr. Patel says. “Eat as many greens and whole foods as possible. Avoid dairy products as they increase mucus production in the sinus and the chest, leading to lots of sneezing and congestion. The coronavirus enters the nose and makes a home in the sinus, and to increase immunity, it’s important that the sinus and chest are not inflamed. Food prep makes it easier to eat healthy while working from home. Prepare salads and other healthy meals in advance.”
  2. Don’t over-indulge in drinking. “For some people, drinking is the only source of enjoyment during the pandemic,” Dr. Patel says. “And we see people who are isolating having Zoom calls with friends while drinking wine. The problem is that one glass turns into two or more, and with the sugar content of wine, you may wake up during the night. This disturbs sleep, and sleep is when the immune system regenerates. Restorative sleep is essential to our health.”
  3. Take vitamin supplements. “Often, those with adrenal fatigue don’t take in enough essential nutrients as stress increases their body’s nutritional demands,” Dr. Patel says. “To address adrenal and cortisol burnout, take multivitamins in order to get trace minerals.”
  4. Develop a morning ritual. “Deep breathing exercises can be calming and get you out of the hyper state,” Dr. Patel says. “You want to get rid of the ‘fight or flight’ mode and enter the ‘rest and digest’ state of mind.”
  5. Find a stress management activity that works for you. Many people don’t like to exercise, but Dr. Patel notes exercise doesn’t have to be rigorous to be effective. “A type of exercise one enjoys doing at home like walking, running, or yoga goes a long way toward releasing stress hormones,” she says. “And for those who like intense workouts, it’s all good in terms of reducing stress. Another good stress management technique is using biofeedback mechanisms like alpha state meditations to increase immunity.”

“The disruption of daily life by COVID-19 has caused us to rethink many things that we do,” Dr. Patel says. “How we deal with stress needs to be a priority now, and it’s not overly difficult if you develop good daily habits.”

Dr. Nammy Patel, DDS operates a practice called Green Dentistry in San Francisco and is the author of Age With Style: Your Guide To A Youthful Smile & Healthy Living. A graduate of the University of California’s School of Dentistry, she is a leader in the movement to bring environmental sanity and well-being into the dental world. Dr. Patel focuses on helping patients recognize the vital connection between dental health and whole body health.

Follow Green Dentistry: Facebook | Instagram | Twitter | Youtube

Banana illustration by Mina Tocalini

Chiquita Fitness Stickers

Chiquita is getting ready, set, go for a special edition of our iconic Blue Sticker for everyone out there who is bananas about fitness! Thanks to the incredible success of our 2019 campaign, this summer we are preparing three new fantastic fitness challenges, with 12 brand-new stickers to collect.

The three challenges relate to three varieties of exercise – warm up, to prepare your body for a workout; home workout, a full routine of easy exercise for those who are now used to having a daily exercise routine at home; and mindfulness, great ways to relax after the workout session (or a shortcut for anyone who prefers their exercise in small doses!). There will be three videos available to explain each of the three exercises.

The Fitness stickers will be accompanied by six special fitness recipes, dedicated to each of the challenges. You can take part in Chiquita’s new online game: A ‘Match It’ challenge that asks participants to identify the exercise that the happy banana is performing, and match it to the coinciding exercise. Match 8 stickers and you’ll have the opportunity to win some great prizes from Chiquita’s sports swag.

Chiquita bananas provide the best taste and quality, and when it comes to fitness, they really are a power fruit. Loaded with essential vitamins and minerals such as B2 that helps maintain the body’s energy supply, they are an excellent component for a fitness-focused diet. Bananas are also ideal for fitness enthusiasts because they contain fructose, a good and natural sugar. When fructose is combined with a generous helping of fiber, the sugars are slowly digested and absorbed, preventing a “sugar rush” and guaranteeing sustainable energy.

The soluble fiber in bananas also helps to drive down bad cholesterol and reduce the risk of coronary heart disease and type 2 diabetes. Rich in potassium and low in sodium, bananas can help you to sleep soundly and protect against heart attack and stroke.

The goodness in our bananas makes them the perfect ally in the search for a healthy, nutritious and delicious diet. and You can find a wide range of mouthwatering, nutrient-dense recipes on our website. Chiquita bananas can be used in many ways and for many different occasions, either by themselves as an after-exercise snack, or as part of a delicious cake, muffin, pancake or bread.

The fitness stickers will start arriving in stores this summer, with North America receiving them at the beginning of July, followed by Europe and the rest of the world. Don’t forget to join in for the fun to begin! Make sure to follow us on Instagram for many surprises, giveaways and who knows.. some #ChiquitaChallenges.

Follow Chiquita Banana: Facebook | Instagram | Twitter | YouTube

Kichgo

KICHGO

By Armon Hayes

Celebrity trainer Kit Rich and creator of Kichgo is impacting the perception of fitness and theory of access. Helping to boost your confidence levels, an idea to create a big gym in a little bag comes at a time when staying home and staying fit are at the forefront for many post-lockdown. As of late, 29 States have returned to lockdown as NY has implemented a 14-day quarantine order for travelers from the states with an increase in COVID-19 cases.

Whether your goal is building quarantine quads or continuing your routine to stay healthy, you’ll discover there are no excuses. This travel size gym includes tension bans, a great alternative to building muscle if you don’t have traditional weights. The spotter is not included, but this is by far the safest way to work out alone. An exercise ball your pet will more than likely think it’s time to play fetch while you strengthen your core. Keep your posture and focus! A great tool to incorporate with a partner and add variety to your workout. Cardio is also necessary in staying fit. We’ve got you covered! You’re equipped with a completely portable jump rope. The light metal rope was a concern given I’m 6’1’ and many ropes are not long enough for me. I recommend incorporating into your workout routine to build coordination.

Exercising regularly can have a positive effect on your mood. Necessary to Monday motivation check out LIVE daily workouts and techniques from it’s creator. 30 minute workouts that will get your sweat flowing and get great results. Consider exercise a way to support mental health – the tension, anxiety, anger, and mild depression that often go hand-in-hand with stress. It can improve the quality of your sleep, which can be negatively impacted by stress, depression, and anxiety. Nike said it best ”just do it” and with Kichgo you can.

Sara Sandman, illustration, fitness, 360 MAGAZINE

Stay Home. Save Lives. GET FIT!

By Kathleen Trotter

You don’t need a gym or expensive equipment to stay fit and active throughout isolation! You can get a killer full-body workout with your own body and a resistance band ($10) combined with a clear plan of attack! (Not to mention a healthy dose of positive self-talk, something like “I CAN make it through this …. I AM a survivor …. I WILL make the best of this …. This too shall pass.”)

Make a schedule. Be intentional. Have a PLAN!

“Hoping” that one will be active is never a viable fitness strategy, but it is especially useless during a global pandemic. Isolation has unequivocally shifted our life rhythms, our realty — and thus our habits. Your health habits are shifting whether you are conscious of it or not. The question is, are you creating new habits by default or design? 

If you don’t consciously create a plan of action and schedule in your workouts, chances are, you will take the path of least resistance — a path likely filled with Netflix and wine!

So, schedule in your workouts! Make moving a priority. You will be a more emotionally resilient, focused, compassionate version of you if you do — not to mention your immune system will thank you! 

Full-body workout — all you need is a band

Resistance bands are fantastic. They are light and inexpensive — roughly $10 — and you can do everything with them, from squats and biceps curls, to lunges and lateral raises, to overhead triceps extensions.

If you want to go wild, invest in a door frame attachment (also under $10,) that lets you hook the band into any door to create a make-shift cable machine. Then you can replicate any exercise traditionally performed on a cable machine, including wood chops, triceps press-downs, etc.

Warm up

Dance around for five minutes, or do five cardio moves — high knees, bum kicks, etc. — for one minute each.

Main set

Next, do the following, repeating it two to three times.

Push-ups, 10 to 20 reps. On knees or toes, bend your elbows and lower your chest down toward the ground. Exhale as you push yourself back up. For an extra challenge, after each push-up, try jumping your feet toward your hands and standing up. Lower down again. Repeat.

Seated V hold and rows, 12 to 15 reps. Sit on your bum with the band hooked around your feet. Hold one end of the band in each hand. Lean back 10 degrees and hold the lean throughout the motion. Engage your core to stay stable. Use your upper back to row your elbows backward. Imagine cracking a walnut between your shoulder blades. Slowly release. 

Lunge and lateral raises, lunge and front raises, 12 to15 reps per leg. Start standing. With your right leg forward and the band under your foot, hold either end of the band in each hand. Start with your arms straight at your sides. As you lunge, raise your arms to shoulder height — keep them straight (lateral raise.) Lower your arms as you stand up. Use the bum muscle of the front leg to power you up. When you do the exercise with your left leg forward, straighten your arms forward to chest height (front raise.)

Plank scapula retractions, 10 to 20 reps. In a plank position, balancing on your hands and toes, bring your shoulders blades together, then apart. Keep your arms straight and your lower back neutral. Activate the muscles between your shoulder blades.

Squat and biceps curls, 12 to 15 reps. Stand on the band with your feet hip-distance apart. Hold one end of the band in each hand. Bend at your hips, knees, and ankles, and sit backward like you’re sitting in a chair. Do a biceps curl as you squat. As you stand up, straighten your arms.

Overhead triceps extension, 12 to 15 reps per arm. Stand holding one end of the band in your right hand. Reach your left hand behind your body and anchor the band. The closer your hands are together, the harder the exercise will be. Keep your right upper arm into your right ear as you straighten the arm. Slowly release.

Band balance, 20 reps. Tie the band around your thighs. Balance on you right leg with the left leg bent. Engage your core and the bum muscles of your right leg to stay stable. Use your left bum muscles to pulse leg to the side. Repeat 20 reps before switching sides.

Do one to three minutes of any cardio (burpees, high knees, jumping jacks, etc.)

Rest for a minute. Have water. Repeat.

To amp it up … 

Do a Tabata before repeating the main set. Tabata is a form of interval training. One set of Tabata consists of eight sets of 20 seconds of all-out work followed by 10 seconds of recovery. Try running your household or condo stairs, or doing burpees, squat jumps, or jumping jacks. Trust me, you will be sweating in no time — no gym required!

Sara Sandman, illustration, fitness, 360 MAGAZINE

How fitness clubs are using social media to engage members

By Michaela Auger – TrainAway

There’s no doubt that a brand’s social media strategy can make or break it. And in recent years, we’ve seen that social media is an important part of representing a business and communicating to different audiences. 

Most people get their news and updates through social media platforms. In fact, active social media users account for 2.89 billion people. 

For fitness clubs, social media is an invaluable and influential tool to reach audiences – especially during difficult times like the current COVID-19 outbreak, when people cannot go to the gym in-person. 

In response, these are a few of the methods fitness clubs are adopting to engage members via social media. 

How gyms and health clubs use social media to establish their online brand

Sharing daily workouts 

In the fitness world, people love workout videos. They like to have a general idea of what they will be doing before they commit to joining a club on a full-time basis. For example, ELBGYM, who are located in Germany – are offering tailored workouts on their Instagram feed, encouraging their members to stay active within their daily lives. It’s especially important for fitness clubs to offer a different workout each day to appeal to all their members. Non-members can see and enjoy what ElbGym has to offer, and potentially sign-up once the fitness club reopens.

Sharing recipes for healthy eating 

Eating right isn’t easy, and people can feel overwhelmed when trying to find healthy recipes that taste good and are easy to make. Some fitness clubs, such as Neoness – located in France – are sharing their favourite healthy recipes on Instagram to motivate members to eat nutritious meals. 
Whether it’s a superfood salad, the perfect pre-workout smoothie or a guilt-free snack, members definitely appreciate the fitness clubs doing their homework for them and helping plan daily meals.

Motivating members with quotes

At some point, everyone hits a wall in their fitness regime. This is where gyms like EasyGym help their members to climb that wall, with a little motivation via an inspirational quote. Inspiring words on Facebook and Instagram push users to get out of bed and complete a workout. Plus, this content is extremely sharable, so followers repost the content, the gym gets a boost in brand awareness and maybe even new recruits.

Using hashtags to boost reach

Hashtags are a great way to grow fitness clubs’ social reach and engage with members or potential members. By putting using hashtags (#) users can see a stream of content related to the phrase and spend time exploring the topic online. 

For example, PureGym uses trending hashtags on their Twitter and Instagram posts around popular fitness topics. If #YogoFlow is trending, PureGym posts about specific yoga exercises to add value to the conversation. Many social media users post using trending hashtags, so fitness club owners like Puregym are sure to make their content stand out and not get lost in the noise. 

Overall, social media is a crucial part of any business, but it doesn’t have to be stressful to manage. Take the first step, create a profile, and start engaging with your members.