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How to Get More Exercise


Not only is exercise a crucial aspect of weight loss, but it’s incredibly important to your overall health, too. Working in just 30 minutes of exercise a day (for at least 4 days a week) can make a massive difference to staying fit and maintaining your weight. It can difficult to keep yourself motivated, though, and if you haven’t been exercising it can be even more difficult to get started. Even the thought of half an hour is difficult to stomach, but don’t think about it like that.

Your starting point should be aiming for get 10 minutes of exercise done, and the American Heart Association has plenty of suggestions to get you started.

Do Something You Enjoy

You are more likely to follow a new exercise routine if you are doing an exercise you like. Whether it’s swimming, dancing, or cycling. You might want to make a change and lift weights, or run laps- but when you’re just starting out it’s easy to let this fall away as you decide quickly they’re not working. You’re more likely to stick with it if it’s something that you really enjoy doing. If you’re not particularly sporty then pick an activity that requires limited skills and minimum equipment- walking is perfect.

Make It A Group Hang

Motivating yourself to get going is a challenge- but if you agree to exercise with friends there’s a bigger motivation. You’ll want to stick with it to save face, and to avoid letting your friends down. The social aspect of group exercise makes it more enjoyable- so whether you gather your neighbors for a walk after dinner, or you get your besties to join a dance class or start a 5 a side soccer team- doing it in a group adds fun.

Keep Moving At Work

Sometimes at work you barely have time to eat lunch, but if you work smartly you know you can find the time to fit in a 10-minute walk. Whether it’s part of your lunch break or on your coffee break- just 10 minutes of walking can make a difference- to your energy levels and your mood. If you work from home then you should be able to make time to get walking, even if you walk around the house while making calls.

Depending on your weather, you may want to consider walking or cycling to work. If you take the bus, Get of the bus early and get that walk in. Instead of taking the elevator everywhere, take the stairs.

Move Around At Home

You’re finally home after a rough day at the office- sinking into the couch and catching up with TV is tempting. Resist that delicious temptation and tell yourself that’s your treat, for after your workout. Vacuuming, mowing the lawn, doing housework and gardening burns calories so that can count as some exercise.

Consider having exercise equipment in the home- a stationary bike is relatively inexpensive and you can work out while watching TV. Small weights, a hula hoop and a jump ropes are all easy equipment to use and small to store.

What is CrossFit?

What is CrossFit?

CrossFit is a fitness program that was created by Greg Glassman. He is the founder and the CEO of this branded Fitness Company. Glassman was the first one ever in the history to define the term “fitness” in a measurable and meaningful way – fitness is growing work capacity across modal domains and broad time. Later, he designed a program specifically for improving health and fitness.

Along with his wife Lauren Jenai, Glassman founded CrossFit Inc. in the year 2000. The original gym of CrossFit is situated in Santa Cruz, California; the first ever affiliated gym of this company was opened in Seattle, Washington and was named CrossFit North. Within a span of 5 years, there were 13 gyms and today the number has shot up to as high as 13,000 gyms. Several renowned coaches are associated with CrossFit such as Mike Burgener, John Welbourn, Bob Harper and Louie Simmons.

After their divorce, Glassman has acquired complete control over CrossFit. He has bought his ex-wife’s share at a price of $16 million.

According to the website of CrossFit, "CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide."

CrossFit mainly involves a full-body workout that is a combination of weightlifting, cardio, core training and gymnastics. Apart from these, it also prepares the body to deal with what they term as the “unexpected”.

CrossFit involves different functional movements which are performed constantly and at a high intensity. All the workouts of CrossFit have their base laid on the functional movements; these form the core movements of our lives. These exercises move the biggest loads at the longest distances and hence they are the ideal ones for doing the maximum amount of work in the shortest possible time. Intensity is the basis of this workout plan to get the desired results. The more we work in lesser time, the more intense is our effort. With a constant different approach to the training, intensity and functional movements result in achieving dramatic gains for the follower.

CrossFit gyms have equipment from various disciplines such as dumbbells, barbells, pull-up bars, kettlebells, jump ropes, plyo boxes, medicine balls, rowing machines, resistance bands and different mats. It includes a combination of several exercises, including power lifting, calisthenics, plyometrics, Olympic-style weightlifting, aerobic exercises, running, swimming and indoor rowing.

The programming of CrossFit is decentralized but its basic techniques are used by several other organizations – fire departments, military organizations such as the Royal Danish Life Guards, physical training teachers of Canadian and U.S. high schools, sports teams of college and high schools and numerous affiliated gyms.

CrossFit has an appeal among both women and men alike; a statistical study has revealed that CrossFit has an equal number of male and female participants.

CrossFitters are united by a unique philosophy and culture. Most of them follow a definite diet known as Paleo Diet. Many of them are either former athletes or fitness fanatics and so an atmosphere of competition and team spirit can be found in the CrossFit gyms. However, non-athletes are equally welcome to CrossFit.

Express circuit workout for women

Express circuit workout for women

Finding time to exercise is an ongoing battle that I face constantly. Between the demands of my job and finding time to spend with my family exercise is often the last thing on my mind. When I do get a chance to exercise I find that I often do not know what exercises I should be doing. Additionally, these exercises require me to work out for over an hour which is way more time than I have available to me. For these reasons I designed my worn express circuity workout to help me get as much done in as little time as possible.

  • Pushups: Now if you’ve ever been to high school then you know the fear that pushups elicit. However pushups are a great upper workout but also are a compound exercise. Compound exercises are particularly important in your exercise regime as they work more than one muscle group at a time. Pushups in particular are also an important addition because there are several variations that can be implemented to increase the difficulty. For example wide grip pushups. Diamond pushups or even pushup planks. Start with 1 set of 10 pushups and slowly work your way up over time until you can do several more repetitions.
  • Burpees: If you’ve done these before, chances are they are not your favorite exercise. Burpees are a tough but excellent form of High Intensity Training (HIIT) that helps to get your blood flowing and burn tons of calories. To perform go into a pushup position, bring your knees to your chest and then jump straight up raising your arms in the air. It seems easy enough on paper but boy does it take a toll on you. When I get through my round of burpees I feel like I have pushed every aspect of my body. Like pushups these are compound exercises and also have a variety of different versions that can be implemented to increase difficultly. Try to get through 1 set of 10 burpees after you completed the 10 pushups.
  • Squats: These next exercises are a staple in any good workout routine. Squats are a good lower body workout that helps to shape your quads and glutes. Typically I try to get through a set of 50 squats, however to start off you may want to try doing 25. You could also try doing a squat hold by placing your back against a wall and holding the squat position for one minute. Another alternative to the squat are lunges, these are a great lower body workout and do not cause too much stress or tension on the knees. There are also several variations of squats that you can try as well so don’t be afraid to switch things up.
  • Mountain Climbers: I love these exercises because they are a great way to get my heart rate going. To perform go into pushup position and raise one knee to your chest then alternate with the other. That will be one single move, now repeat this process for roughly 25 times and then take a break. This exercise help to build your core muscle and also combines it with great cardio which helps you to burn fat. It

Now I’m not going to lie to you, these exercises are tough. I remember the first workout that I did I could hardly make it through one round let alone three! However as you progress you get stronger and the workouts do not seem as hard over time. When you start to see results it also makes you more motivated to stay on track to achieve your fitness goals. If you are like me and have struggled to find the time to go to the gym, these workouts are simple yet effective. They will truly transform your body and make you feel much more confident as you get better. Try to get through 2-4 full sets of these workouts, but most importantly maintain proper form, always remember quality over quantity.