Which of these two classic upper-body pushes deserves to be the centerpiece of your program? The answer might surprise you!
Strength Showdown: Push-up Vs. Bench Press
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Tag Archives: HomeBodyFit
I don’t diet,” says Jennifer Lawrence
A refreshing attitude. “I don’t diet,” says Jennifer Lawrence.
Jennifer Lawrence has the right idea about dieting.
“I don’t diet,” she tells Glamour Magazine. “I do exercise! But I don’t diet. You can’t work when you’re hungry, you know?”
We agree! And kudos to Lawrence for speaking out against dieting. At HomeBodyFit we promote a healthy lifestyle and not fad or crash diets. Our clients are encouraged to never diet and instead feed their bodies nutritious foods when hungry in order to keep their energy levels up. HomeBodyFit founder Matt Johnson writes:
In fact, I eat more now than when I was overweight, I simply changed what and when I ate certain foods. I have developed a program that works for me and our clients. We can show you how.
Lawrence also told Glamour, “It’s nice being in shape for a movie, because they basically do it all for you. It’s like, ‘Here’s your trainer. This is what you can eat.”
Learn more about HomeBodyFit’s At-Home Fitness Programs
Avoid these 5 weight loss pitfalls
by Alex Carneiro, BodyBuiliding.com
Dropping body fat isn’t as easy as just working out and eating right. Misinformation can quickly lead to slip-ups and pitfalls. Avoid them with these five tips!
Avoid these 5 weight loss pitfalls
1. DIETING IN FITS AND SPURTS
Dieting: Let’s briefly analyze the concept itself. Most people jump on the dieting bandwagon with a specific timeframe and goal in mind. The logic might go a little something like this: “If I cut carbs for six weeks, I can fit into that pair of pants,” or, “If I replace sweets with veggies for the next few months, I’ll lose those last 10 pounds in time for my high school reunion.” No matter their reason, most people have something they’re striving for and a due date for when it has to be completed.
The reality is that we all want things done now. We want everything to be fast and effortless. Whether it’s a 30-day challenge or a 90-day transformation plan, it seems that nearly every goal has a date or finite time associated with it. While a sense of urgency might initially get you off the couch and into the gym, will it dramatically change you in the long run? Probably not.
Learn more about HomeBodyFit’s at-home training and meal plans
Halloween Protein Treats
Ghost Brownies
By Dr. Sara Solomon, BSc. PT, DMD, BodyBuilding.com
These five healthy protein treats can replace the usual sugar-filled Halloween tricks. They look and taste great, and are built with muscle-making protein!
Learn more about HomeBodyFit’s fitness and nutrition programs
Spice up your plank with this exercise
Spider Planks!
1. Start in the plank position on the floor with your arms bent at a comfortable.
2. Raise one foot off of the ground, rotating the leg and bringing the knee towards your elbow – aim to reach your elbow.
3. Return your leg to the starting plank position and repeat on the opposite side.
Benefits:
- Strong sore
- Toned abdominal muscles, focusing on the obliques
Our HomeBodyFit and Burlington Body Camp clients can expect effective and challenging circuits as a part of our regular sessions.
What is Functional Fitness?
How to do Wood Chops Functional Exercise
At HomeBodyFit, we love functional fitness, otherwise known as training your body to handle real-life activities in real-life positions. For example, our training programs are not confined to lifting weight in an idealized posture conceived by a gym machine. Conventional weight-training (which is great and should be a part of of your fitness routine) isolates muscle groups, but functional fitness routines take your regime one step further and teaches the muscle groups you’re isolating to work with others,
One example, The Wood Chop!
How to do The Wood Chop
All you need is a medicine ball (we have 8 to 20-pounders available for our clients).
- Holding the ball with both hands, squat down with the ball over one knee.
- With control, explosively swing the ball over your opposite shoulder.
Important! Concentrate on decelerating the ball with your core.
Benefits:
- Slimmed waistline
- Strong core
- Defined shoulders
The HomeBodyFit Wood Chop Circuit (Advanced)
Do 10 reps of The Wood Chop on each side and repeat four times
Ready to take your exercise and/or program to the next level? Learn more about HomeBodyFit at-home fitness programs and meal plans.
How to enjoy dessert…guilt-free! And other healthy eating tips from HomeBodyFit
Here are three tips for healthy eating and better balance
Enjoy food is a large part of achieving balance
How to enjoy dessert…guilt-free!
The goal at HomeBodyFit is to help our clients achieve better balance in their lives. We assist clients with incorporating the optimum amount of exercise into their their week; followed by plenty of rest for recover and muscle repair and healthy eating habits. But what’s also included in achieving balance? INDULGENCE! That’s right, life is for living and what good is looking and feeling your best without enjoying something decadent and sinful once in a while.
So the next time you’re craving dessert, here’s a tip for enjoying it guilt free (while making room): omit the carbs (e.g. rice, potatoes, bread) from your lunch or dinner plate, substitute with more veggies and greens (see below) and dig into that brownie and ice cream with abandon.
Eat more greets!
More greens
Add spinach or a greens powder to your smoothie, steam kale and serve with meat or fish for lunch or dinner…whatever your preference, eat greens at least once a day.
“Greens benefit every cell of your body and deliver more nutrients calorie for calorie than just about any other food on the planet.”
Frank Lipman
M.D., founder of Eleven-Eleven Wellness Center in New York City
Eat more protein for breakfast
Protein for breakfast
Our clients hear this one all the time…enjoy a protein-rich breakfast every morning. It satisfies one longer so you’re less likely to snack; you’ll also make better choices for the rest of the day…and it refuels your body after sleep.
Try two scrambled eggs with half a cup of egg whites, avocado and two slices of turkey bacon on thinly sliced sprouted grains toast.
Or if you’re breaking a serious cereal habit, try a protein shake with half a cup of oats to satisfy your sweet tooth.
Save time, money and get results with an at-home fitness program and meal plan. Contact us today for a FREE consultation!
Still not having a protein supplement after your workout? Here is a one-minute video guide to Whey Protein Isolate
59 second guide to Whey Protein Isolate
“After intense training whey isolate’s fast digestion helps helps speed recovery and increase the potential for lean muscle growth”
Jamie Eason, Fitness Expert
Our clients are continuously asking us about protein supplements and we’re big fans of Whey Protein Isolate. Not familiar with this supplement? Here is a quick, one-minute introduction.
Remember chin-ups from gym class? Work your back and biceps at-home with a chin-up bar!
Work your back and biceps at home with a chin-up bar!
Chin-ups (or Pull-ups) are an excellent body weight exercise you can do at home with a chin-up bar…or head to your local park and use the monkey bars. Combine them with push-ups and you have a balanced, major-muscle groups circuit and a solid cardiovascular workout.
How to do Chin-ups and Pull-ups
Chin-ups
- Face the bar and grab it with your palms facing you, keeping your arms shoulder width apart
- Pull yourself up…and the trick is to do it slowly (when you jerk yourself up, you don’t get the full benefit of the chin-up)
- Keep your body steady and don’t sway
Pull-ups
- Face the bar and grab it with your palms facing away from you, with your arms beyond shoulder width apart
- Pull yourself up…until your chest touches the bar, concentrating on your lats (the muscles below your armpits)
Note: This method is the more difficult of the two, so take your time and build up to this one.
Interested in starting an at-home fitness program? Learn more about HomeBodyFit here!
Coconut Oil: The Fat-Burning Fat
by Brad Chase, BodyBuilding.com
What comes to mind when you see the word “thermogenic?” Heat, probably, since the word itself means “heat generating.” Or maybe you think of a stimulant supplement like caffeine which is known to speed up your metabolism and increase energy expenditure. Maybe you’re taking one of these right now, in the hopes of slimming down. One thing you probably don’t think of is a coconut and especially the oil extracted from its flesh. Not that long ago, coconut oil ruled alongside partially hydrogenated soybean oil as the worst of the “bad fats.” Maybe you know them by their other name: trans fatty acids. These were the fats that were shown in repeated studies to increase the risk for heart disease and obesity, in addition to being linked to everything from depression to infertility. They’re the reason you stopped buying movie-theater popcorn!
Given that reputation, it’s OK if you’re skeptical about what I’m going to say next: Coconut oil is shaping up to be one of the world’s premier natural thermogenic agents. But before you go running to the Cineplex, there’s a catch: The processed coconut oil of the past has about as much in common with the healthy virgin coconut oil as Chief Wiggum does with Robocop.
Intrigued? You should be. Let’s crack open the coconut for a closer look.