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New Beginnings: 3 Cardio Exercises For A Toned Bodye

Marnie Bii January 20th, 2021 | Assorted Workouts, Cardio
When done right, cardio exercises burn calories while toning up muscles throughout the body. To maximize your results, you must pick the right equipment and moves to challenge your body to work its hardest. Focusing on the same exercises all of the time only trains a particular area of your body and leaves the rest lacking. Furthermore, repeating the same movements each session will
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It is Never Too Late for Fitness

Joe Lawrence January 13th, 2021 | Strength Training
The expression, “too little, too late” is applicable to many situations in life, just not for fitness. When it comes to fitness, forward motion of any kind is never too little. 2015 marks a new year and a great starting point to make this true.

The biggest mistake made in fitness is trying to do too much, too soon. Our bodies are amazing machines that actually become more efficient the
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2 Cardio Exercises to Jumpstart the New Year

Marnie Bii January 6th, 2021 | Assorted Workouts, Cardio
Whether you want to lose weight, gain stamina or improve your health, updating your cardio routine for the new year can help you meet your goals. Switching up your cardio exercises strengthens new muscle groups while keeping you from growing bored with your routine. Once you have restored interest by trying new machines and workout types, your motivation to meet your goals will soar to new heights. Here are two awesome cardio exercises to add for an all new you in 2015.

Rope Pull

Rope climbing works out all of your muscles from your fingers to your toes. Furthermore, climbing up
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Flexibility is the Key to Stronger Shoulders

Joe Lawrence December 30th, 2020 | Strength Training, Upper Body
Shoulders are one of the most important areas to work. Without your shoulders, your arms are useless. Many of us do not focus on them and just add an exercise or two while doing another muscle group. It is even worse when it is time to stretch; shoulders are once again ignored.

Flexibility in your shoulders prevents injuries, helps alleviate the pain of current injuries, reduces the chances of future nerve issues, and increases the strength of this muscle group.

In fact, the stretches we discuss here will not only help with motion, but also add strength and endurance.

The first stretch
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3 Cardio Exercises to Perform on the Playground

Marnie Bii December 23rd, 2020 | Assorted Workouts, Cardio
Finding workouts that strengthen the muscles in your shoulders can feel like quite a challenge. Your back, torso and arm muscles often take up the slack for your shoulders in full body workouts. You must use movements that directly target the muscles in your shoulders to gain strength in that area. Here are three fun exercises to add to your routine to develop strong shoulders in just a few months.


This throwback from elementary school can actually help you tone the muscles in your shoulders with very little effort. Tetherball is a fun, competitive game you can play alone or
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3 Exercises to Tone Your Shoulders

Joe Lawrence December 16th, 2020 | Strength Training, Upper Body
Shoulders are the unsung hero when it comes to men and women. Tone shoulders make every shirt or dress look better. Not to mention they are a great muscle group to start with while trying to get back into shape after the holiday cookies and big meals. So here are three exercises that will help you get those shoulders under control and you can do them all from the comfort of your own home.

The first exercise is one that my Tae Kwon Do instructor would make us do when he wanted us “to get back to the basics” and
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3 Stretches That Prepare Your Shoulders for Cardio

Marnie Bii December 9th, 2020 | Assorted Workouts, Cardio
Elliptical equipment and rowing machines are cardio exercises that specifically target the shoulder area. Diving straight into these exercises could cause strain to the muscles and joints in your shoulders, leading to a serious injury. Luckily, you can perform a series of stretches that target the shoulders in particular
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Punches for a Great Cardio Workout

Joe Lawrence December 2nd, 2020 | Cardio, Indoor
There are many great fitness routines you can do to get the heart pumping. I think I have done a great many of them, but always seem to go back to my martial arts training. I am going to do share an upper body cardio routine derived from this era of my life.

It is going to involve a lot punching. So, I want to cover the motion first. To throw a proper punch you need to make a fist by rolling your fingers into the palm of your hand and placing your thumb over the pointer and middle fingers
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Turn Your Body Into a Metabolism Machine

by Joe Lawrence November 25th, 2020 Strength Training
The holidays are just around the corner and that means so are all of the good foods and snacks. The parties, pastries, drinks, and all the other calorie packed treats are only an arm’s length away. Even those with the strongest will power can’t say ‘no’ forever. Something has to give. I am going to give you some exercises so it is not your waistline that has to give!

The trick is to get the metabolism candle burning and keep it burning. High intensity workouts are the best way to do this.

You are going to do a full body workout with
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Exercise is the Best Medicine This Holiday Season

Joe Lawrence November 18th, 2020 | 15 Minutes or Less, Strength Training
There is no secret that the holiday season increases the stress levels significantly. We have parties to plan, meals to cook, gifts to get, and a myriad of other things to do. It is no wonder that many people claim this as the most stressful time of the year. The good news is that you are in the right place. Exercise is the best medicine for anxiety and according to the Anxiety and Depression Association of America, regular exercise works as well (if not better) than medication. The other great remedy for stress is to be social with those
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A Workout Routine for the Busy Holiday Season

Joe Lawrence November 11th, 2020 | 15 Minutes or Less, Strength Training
Staying fit during the holidays is very difficult. There are 1,000 reasons and excuses to break your day-to-day fitness routine. Although, exercise is the best remedy for the ensuing holiday stress, we still tend to find reasons to ignore exercise. This made me think of my off-week program I used to do when prepping for a tournament.

When preparing for something like a martial arts tournament, marathon, or anything else that requires a set fitness program, it is important to have an off-week. Some experts say it is every three weeks and others every four. That is not important today.
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Holiday Ab Preparation

Joe Lawrence November 4th, 2020 | Core, Strength Training
Everyone loves the holidays. Spending time with family and friends celebrating our religious beliefs and all the traditions that go along with them is a great way to boost morale and bring everyone closer together. The best way to bring people together is with food and many of us eat enough for a small village this time of year. I actually moved my military fitness test to October so I do not have to
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Martial Arts Leg Strength

Joe Lawrence October 28th, 2020 | Lower Body, Strength Training
I have always been a fan of building useful muscle. Being in the military, I have worked with many young studs that have muscles on top of muscles. However, these guys are not always the best workers as their strength is not always practical. For example, changing a component
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Soccer Leg Strength Exercises

Joe Lawrence October 21st, 2020 | Lower Body, Strength Training
Recently, I wrote an article about how to build your leg muscles like a Parkour pro. Not only do I love to explore how to cross train other sports workouts into my own, so did a lot of friends whom I shared the information with. This week I am going to do the same thing; however, I am going to use some soccer exercises.

Soccer players have extremely strong leg muscles, but they also know how to use them for speed and for endurance. This routine will help.

First exercise is the one legged squat. To do this prepare for a
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Practical Leg Strength

Joe Lawrence October 14th, 2020 | Lower Body, Strength Training
It is funny how things evolve. In my late teens and 20s, I wanted to become a beast with muscle upon muscle. I took all sorts of supplements and spent hours in the gym. However, once my 30s hit me and children appeared…life changed. I was no longer able to spend hours in the gym and all that hard work went to the wayside.

At first it was tough to accept, but then I turned my frown upside down. I decided to do things that are functional and practical. I spend a lot of my time now doing exercises that
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Everyday Leg Exercises Using Body Weight

Joe Lawrence October 7th, 2020 | Lower Body, Strength Training
Legs are an odd creature in the fitness realm. They are probably the simplest muscle to work out, but they are the most dreaded for the same reason.

We do not do anything throughout our day that does not require the use of our legs. Walking, stairs, standing, sitting, dancing, running, etc., our legs are the most used muscle group out of any, and each movement calls for them to lift most of our entire body weight. However, after ‘leg day’ we look at every
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3 Interesting Chest Exercises

Joe Lawrence September 30th, 2020 | Strength Training, Upper Body
In my previous article about building upper body muscle, I told you to avoid benching for the one rep max bragging right. This is where people go and focus only on boosting their ability to complete a “respectable” rep on the flat bench. The problem is that is a moving target and one of the number one ways people lose motivation to lift.

I want you to become an uncaged ape with a chest to match. So, I will give you three exercises to do
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Avoid Chest Routine Injuries

Joe Lawrence September 23rd, 2020 | Strength Training, Upper Body
The harsh reality to any fitness program is an injury can happen. Injuries are more likely to happen during the infant stages of a new program or when you begin to plateau and decide to push yourself extra hard without proper rest. Chest muscles are a very common area where injuries are likely to happen. Shoulder injuries are very common to those pushing chest routines improperly. However, there are
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Quick Chest Workouts

Joe Lawrence September 16th, 2020 | Strength Training, Upper Body
The hardest part about getting into shape is finding the time to do it. When I was younger, I could spend hours at the gym and never skip a beat. However, now I am in my 30s, married, two kids under five…it is almost impossible to work out. I have been able to find a routine that works well for me and I will share the chest portion of it with you.

I still get in some workouts, but only about 45 minutes or so at a time. I do chest twice a week, back twice a week, arms once
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The Heavy Bar is Still Relevant to Chest Routines

Joe Lawrence September 9th, 2020 | Strength Training, Upper Body
In my past few articles I have discussed the benefits of using dumbbells. They help with breaking down mental barriers we place on ourselves and build stability muscles. Although they are my favorite tools for the job, there are also benefits to hitting the heavy bar.

I was taught a very simple workout a long time ago and was reminded
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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.