Everyone travels. Whether it’s for business, pleasure, vacation or legendary adventures, one time of another we’ll leave our daily routine and venture out of our comfort zone to visit another location. Whether it’s a quick business conference or one of those month-long legendary adventures, one thing is for certain, we’ll be breaking our daily habits; meal prepping, fitness classes, a good nights sleep, etc.
Read MoreOne of the best muscle building back exercises is the renegade row. The renegade row builds serious abdominal and upper-body strength that will particularly develop the core. For these variations, all you need is a pair of dumbells and sliders. 1. How to perform the Renegade Row Go into plank position, place hands on the dumbells. Keep your core tight and belly button drawn in. Begin to pick up the dumbell and row right and row left. Complete equal reps on each side. If the exercise is too difficult try moving the feet further apart when performing the row. You can bring them closer together as you gain strength. If you're just starting out and struggling with this movement try beginning with the plank exercise first - a similar isometric ab exercise. You can then progress to the renegade row using bodyweight only.
Read MoreSometimes You Just Need To Treat Yourself! Try Our "Skinny" Version Of An Old School Treat And Give Your Guilt The Cold Shoulder! "Skinny" Ice cream Sandwich
Read MoreIt's a question that has been asked for ages, which should be done first, cardio or weight lifting. There are many theories going around on this topic. Some can be helpful to those serious about their personal fitness, while others are nothing short of misinformation.
Read MoreThe tomato mixture with the tangy lemon marinade complement either grilled chicken breasts or thighs, or tuna steaks. Roast the tomatoes while the chicken or tuna marinates. Garnish with fresh parsley. Enjoy this summer or all year long!
Read MoreThis light and crisp, not-too-creamy coleslaw salad is great with any barbecue meal: beef, chicken, or fish! Add a dash of hot sauce to mustard mixture for extra spiciness.
Read MoreSo, you're on vacation and you need to burn off that ice cream you just had to have last night. Do not fear, Onelife Fitness is here! Check out this quick vacation workout you can do at any park or open space while on vacation - - with just your body weight!
Read MoreTwo similar trends that have grown exponentially over time is children's access, addiction, and reliability to staying indoors with technology, and their resistance, opposition, and dislike towards going outside for physical activity. Most young kids nowadays are not being challenged physically to maintain their health; most choose to play video games, or choose to watch television, etc. as opposed to going and playing outdoors. I was born in1994. I am 23 years old, and although I am considered young, when I was even YOUNGER, around the age of 8 or 9, I chose to go outside and play kickball in the streets with my childhood friends instead of watching Spongebob on TV; I chose to learn how to ride a bike from my parents instead of choosing how to play MarioKart on Nintendo 64; I chose to try out for sports (i.e., soccer) instead of sleeping in till noon wasting the day away. All of these active choices came from how my parents brought me up, which will be my pitch to the parents of the generations of kids younger than me. I have seen so many adolescent children attached to iPads, smartphones, computers, laptops, the television, Snap Chat, Instagram, Facebook, etc. I have witnessed so little communication between children and their families at restaurants and friends with other friends at hangouts because everyone is glued to their phones! Parents! Take the technological devices away for a few hours each day. Do not make is seem as a punishment, but rather as a reward. For example, maybe say to them, “if you go outside and play some basketball with the other kids in the neighborhood, I will let you play your game tonight before we eat dinner as a family.” Another example would be to stress the importance of family time. Make an effort to dedicate a part of the week to doing something active as a FAMILY, such as taking the dog for a walk in the neighborhood every Sunday. If traveling on vacation, leave the iPhones and iPads in the hotel room. Go outside, rent some bikes, or hike a trail/mountain with your kids; take your kiddos to the swimming pool and let them swim laps or have fun, competitive races with one another; bring footballs to throw and catch, soccer balls to kick, or tennis rackets to swing. Come prepared to keep your kids active! Do not be lazy and succumb to the norm of letting your kids “chill” in the hotel room all day this summer playing video games. Our children learn from the actions we set in front of them. If we lead by example and guide our children in the right direction of living a healthy, active lifestyle, they will most likely keep those same values as they grow older. By making the switch from keeping our children inside to freeing them to the great outdoors, this will help them grow strong muscles and bones, maintain a healthy weight, discover the world around them, and most likely help build their confidence! Like what you see here, subscribe to our blog or follow us on social media! @OnelifeFitness #OnelifeFitLIfe
Read MoreIt’s easy to find an excuse not to workout while you and your family or friends travel and plan a vacation to an extravagant, relaxing getaway resort. It’s also easy to fall out of your habitual exercise regime since you typically won’t have access to much of the equipment you see in your normal, everyday gym. Vacations are exactly what the word means: VACATION! It is important to take time to relax and enjoy off time with your loved ones. You do not need to work out every single day; you also do not need to eat healthy every single day. As a personal trainer and fitness professional, I am telling you it’s okay to have fun and relax for a few of the days you are out of town, because life is too short to stress out about eating right and working out all the time. However, it is also important to consider planning a workout for the other half of your stay while you are out of town. That way when you do come back to REALITY, the transition of getting back into your routine won’t be as difficult since you didn’t fall too far off the bandwagon. The types of exercises I recommend you doing while you are away from your safe zone (aka, your gym) are variations of BODY WEIGHT exercises. You do not need any equipment, just yourself, which makes working out super simple and easy. I’m sure when it comes to planning a workout while you are away, the brain becomes a little foggy and it becomes difficult to think of dissimilar exercises to do other than squats and pushups. Yet, you’d be surprised how many more workouts you can get accomplished by just having yourself as the modality. I am hear to build insight and help you get creative with your workouts while you are away so that you do not have to yield to just doing the most common/straightforward body weight exercises (i.e., squats and pushups). 1. CORE / ABS - When targeting your core, planks and sit-ups are great options for strengthening this region. But let’s get more creative. Throw in some side planks, add a hip-dip to those side planks, or rotate from your left your ride side. And lets add some flavor to standard sit-ups… try v-ups, bicycle crunches, or russian twists instead! 2. UPPER BODY - Now on to our upper body: the push-up. There are many alternative ways to “push-up” and work out our chest. Some of these exercises include: T-pushups (which involve additional rotation and activation of the abdominal muscles), diamond push-ups (which target more of our triceps), and plyometric push-ups or burpees (which will help to add a little bit of cardio to get our heart rates elevated). 3. SQUATS - Lastly is lower body exercises, or the squat. One of my favorite workouts to complete is pairing a dynamic move with a static move. For example, pairing a squat jump with a squat hold. This combination will certainly burn out your quad muscles while simultaneously elevating your heart rate and making you sweat. Tired of squats? Add some jump lunges to your routine, or some side lunges! Want to target your glute muscles? Hop on the floor and try double or single leg hip/glute raises. And if you are more of an advanced client, try to attempt a single-leg pistol squat for more of a proprioceptive/balancing challenge. Don’t be afraid to get creative on your vacation! Try changing some of those standard exercises into more complicated, but doable ones for a fun twist! - - Like what you see here, subscribe to our blog or follow us on social media! @OnelifeFitness #OnelifeFitLife Topics: Articles, Sports Training
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