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3 Exercises to Shape Your Butt

Joe Lawrence August 10th, 2022 | Lower Body, Strength Training
The top reasons people list for starting a diet or workout is to lose fat and most of these people go on to say they want to lose the fat in their stomach and butt. I am sure this is not news. Most exercises, though, are focused on the stomach, arms, and chest. Little attention is given to the gluteus maximus. That ends today.

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15 Minute Butt Workout

Joe Lawrence August 3rd, 2022 | 15 Minutes or Less, Lower Body, Strength Training
Bellies and butts are two areas that are very easy to grow, but very difficult to get back into shape. That is because they are the center of gravity for the human body and all things seem to want to stay there for awhile. Today we are going to focus on da’ butt. There is hope and in a 15 minute workout, you can start to take control back.
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Family Fitness While on Vacation

Joe Lawrence July 27th, 2022 | Lower Body, Strength Training
Vacations are a necessity! Without a break from the norm, we would all go crazy with the stresses we face on a daily basis. However, most of us fall out of our fitness routines while we are on vacation and it is a major reason that people state for stopping a workout regimen. That is not going to happen to you if you have a plan.

One solution is to set aside some time to go work out in the morning or plan a break in the action. This will most likely pull you away from the family though. Another
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16 Minute Vacation Workout: Tabata

Joe Lawrence July 20th, 2022 | 15 Minutes or Less, Strength Training
Ah the crashing waves, the sun rising over the mountains, the sights of the rising skyscrapers, or whatever beauties your vacation offers you. Being on vacation is often very relaxing, especially those first few moments after rising from bed. However, it is easy to fall out of your workout routine. There is a way to get in an incredible workout in less than 20 minutes. It is called Tabata.

Great! Another workout trend! Actually, this one is not likely to hit the mainstream the way others do, because of its high intensity. Where most other workouts target a 70% intensity
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Vacation Fitness Exploration

Joe Lawrence July 13th, 2022 | Strength Training
The last thing we want to do while on vacation is to get lazy with our fitness. Sure we can slack off a bit and allow our body to get some rest as we relax the mind too. However, a down week should be used to switch to a different gear, not to turn off the engine all together.

For many it is more stressful to find a gym with the same types of weight machines or whatever that you are used to back home. Do not stress over it. There are other options.

This is your golden opportunity to do
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Simple Vacation Exercise Ideas

Joe Lawrence July 6th, 2022 | 15 Minutes or Less, Strength Training
Welcome to the summer! This is the time of the year where the kids are out of school and we are excited to take the family vacations. However, I always fear getting out of my exercise rhythm while relaxing on the beach or chasing my kid who just saw Mickey Mouse. There are some very easy ways to exercise while away from your usual stomping ground.

The easy method and boring one is to simply go to the hotel fitness center. Very few of them are devoid of one. But that is rather boring.

I like to think like a triathlete
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Lower Noise to Reduce Your High Stress Levels

Marnie Bii June 29th, 2022 | Mind & Body, Stress
You likely already know that you should limit exposure to loud sounds to protect your hearing. However, did you know that constant noise at acceptable levels can also harm your health? Although the noises do not have an effect on your hearing ability, the sustained sounds can activate your
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4 Accessories That You Need for Your Gym Trips

Marnie Bii June 22nd, 2022 | Accessories, Gym Bag
The items you bring with you to the gym definitely have a positive effect on your experience there. Proper preparation ensures you can use the gym facilities to comfortably complete our entire workout. The right mix of supplies also assists in constantly pushing your limits and excelling to new fitness heights. Here are four items that will help you make the most of your time at the gym.


Most gyms have rows of lockers you can use to store your stuff while you exercise. Unfortunately, thieves are not above rifling through belongings while the rightful owners are focused on bettering
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Watch for Heatstroke While Exercising Outdoors

by Marnie Bii June 15th, 2022 Mind & Body
With hundreds of deaths per year attributed to heatstroke, the warning bears repeating: Memorize common symptoms of heat stroke and act fast to treat yourself if you are feeling unwell. If left untreated, heat stroke can land you in the hospital or worse. Although some groups, like the elderly and young children, are more susceptible to the risk of developing a heat related illness, the symptoms can strike anyone out in the heat, especially during strenuous exercise.

As heatstroke develops, you will usually develop a headache and rash. From there, your body may stop producing sweat and nausea quickly sets
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Dead lifting… Who Knew

Joe Lawrence June 8th, 2022 | Strength Training, Upper Body
About five years ago I discovered the best exercise ever. I had always heard about it, but never tried it. I am not sure if it was fear, intimidation, or whatever; however, I just never attempted it. Now, it is one of my favorite exercises of all time: dead lifts.

Dead lifts work a lot of muscles and can be incorporated into almost any workout, but I do them on back day. In fact, them and pull ups make up about 80% of my back exercises. One reason is they do not work out the biceps and I do back
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4 Exercises for an Awesome Back Workout

Marnie Bii June 1st, 2022 | Assorted Workouts, Cardio
Your back muscles need to grow stronger in line with your arm, leg and abdominal strength increases to prevent imbalances. Weak back muscles can decrease your potential for gains in other areas and possibly increase the risk of injury. Luckily, you can target your back muscles directly and get your heart pumping at a healthy rate with a few easy moves. Here are four exercises to combine to create a safe and successful back workout routine.

Chin Ups

As you slowly pull your chin over the bar and lower back down again, your back, shoulders and chest muscles get a workout
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3 Types of Face Masks That Can Relieve Stress

Marnie Bii May 25th, 2022 | Mind & Body, Stress
After a long, stressful day, you might just want to sink into a hot bath to relax and put the stress behind you. If you do not have time for a luxurious bath, you can mimic the stress-relieving effects of that rest time using a face mask. The cool, refreshing touch of the mask always seems to melt tension away in an instant. Try one of these three today.

Sheet Mask

The sheet mask consists of
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Goals for Staying Inspired

Kimberly Hays May 18th, 2022 | Mind & Body
You hit them gym, go to yoga class, or run three to four days a week, but why? To stay motivated, you need to not only go through the motions, but think about why you work out. Do you want more energy, to lose weight, or just want to
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Improving Physical Fitness to Celebrate Your Body

Marnie Bii May 11th, 2022 | Body & Image, Mind & Body
If you have a negative outlook on your body image, you may spend a lot of time mentally picking apart your form. Instead of focusing on the way your body looks, it might be time to reflect on the way it feels. In fact, you can completely challenge your current negative outlook by training your body for increased flexibility, strength and endurance.

You can begin by setting small goals and celebrating your physical abilities each step of the way. For example, improve flexibility by stretching for ten to fifteen minutes a day. Gain strength by performing five lunges, squats and
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Sculpted Arms by Midsummer

Joe Lawrence May 4th, 2022 | Strength Training, Upper Body
Arms and abs are two areas most men want to strengthen. With summer fast approaching, there is still some time left to look great at the beach or pool. Not much time, though.

There are really only two basic motions you can do to build your arms: bicep curl and tricep extension. Naturally, there are hundreds of variations of these motions that you can choose from.

To tone my biceps, I like to curl dumbbells. Choose a weight you can curl ten times. From here you can curl in the traditional fashion and work the biceps. Then, switch to a hammer
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Stop and Smell the Flowers for Improved Mood

Marnie Bii April 27th, 2022 | Mind & Body, Seasonal
As April showers work on nourishing the May flowers, you can gear yourself up for a mood boost from these amazing blooms. Flowers have bright, vibrant colors that catch the eye and encourage positive imagery. Upon coming in close, the heavy scents may improve your mood, inspire creativity and lower stress in an instant.

Although coupling your flower-filled adventures with a brisk walk is the simplest way to bring in positive energy, it's possible to keep the vibe going by bringing a bouquet indoors.
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3 Part Plan for Getting Beach Ready

Joe Lawrence April 20th, 2022 | Strength Training
Living in the south I can already see summer peeking around the corner. This is great; however, I definitely need to get my beach body ready. I am going to do this using my never-fail three part plan.

Part one of the plan is calorie reduction. I vacillate between calorie counter apps, but usually always go back to the Lose It! app on my iPhone. This app has everything you need to count your daily calories and only takes a minute each meal. This is
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Quiet Your Inner Voice to Improve Your Body Image

Marnie Bii April 13th, 2022 | Mind & Body
If you cannot calm and quiet your inner voice, you may be your own worst enemy. Negative reactions to your image in a mirror or photograph can instantly derail your efforts to achieve self-acceptance. Even if you are working toward a firmer body or lower weight, you need to learn how to accept your image in a positive manner.

The first step definitely involves changing your knee jerk reaction
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2 Easy Exercises for Your Lower Body

Joe Lawrence April 6th, 2022 | Lower Body, Strength Training
I love re-discovering exercises that I used to do or have done in the past. It is like moving the couch and finding the lost remote. Recently, I had such an experience and it led me to think of some other lower body exercises I have filed away.

As I was doing some crunches on the floor, I had the urge to stretch my back and came across an exercise I did years ago. We called it a body bridge, but I have also seen it called a hip bridge, and it is awesome for working the glutes.

To do the
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4 Heart Pounding Yoga Poses for Your Abs

Marnie Bii March 30th, 2022 | Assorted Workouts, Cardio
Your core muscles provide the support your body needs while getting in shape and gaining strength. Without strong abdominal muscles, you are at risk of injuring your lower back while performing heavy lifting moves. You also need a strong core while performing high intensity movements during your exercise routine. You can slow down and strengthen your abdomen by performing
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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.