Kneeling HipFlexor Stretch
Leg Lift
Yoga (Bridge Pose)
Straight leg hip extension
Plie Squat
walking lunge
sprint kickback
Step-Up
single-leg deadlift
Arm Circles
should press
Alternating Arm Raise
Triceps Push-Back
overhead bend
standing bicep dumbbell curl
arnold
Row with triceps kickback
lying triceps
inchworm
healthy food
Kneeling HipFlexor Stretch
Leg Lift
Yoga (Bridge Pose)
Straight leg hip extension
Plie Squat
walking lunge
sprint kickback
Step-Up
single-leg deadlift
Arm Circles
should press
Alternating Arm Raise
Triceps Push-Back
overhead bend
standing bicep dumbbell curl
arnold
Row with triceps kickback
lying triceps
inchworm
healthy food

3 New Year Resolution to Keep You Healthy

“You boil things down to the most fundamental truths and say, “What are we sure is true?” … and then reason up from there.” – Elon Musk

Although Elon Musk is known for his innovation and contribution in the field of engineering and information technology what he said is applicable even in the field of health and nutrition.

Most of our goals are usually too vague to begin with. Get 6-pack abs, tighter glutes, toned abs, leaner thighs, start a career in fitness or just getting healthy in general. And when we scour the internet for good resources we are bombarded with products which are either expensive or claim to work resulting otherwise.

So get yourself a fair crack of the whip and drill down your health and body goals to 3. Because let’s be honest most of us are still trying to complete a new year’s resolution in 2015. And yes, you are not alone.

Here are our recommendation.

GOAL NUMBER 1. TIGHTER GLUTES

As body experts would say, glutes are the biggest muscle we are not working and it has the most powerful collection of muscles in our body. This means weak glutes impact the entire muscular system.

Here’s how to do it.

Note: Do this 2 to 3 times a week, 3 sets of each exercise, resting 60 seconds between sets.
Do all three sets each exercise before moving on to the next.

Exercise 1. Kneeling Hip Flexor Stretch – Warm up

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You need to loosen up your hips, maximise your lower-body performance, and address your limited flexibility especially if you tend to sit longer during the day.

Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.

Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Exercise 2. Prone Leg Lifts

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Lie face down on the floor with your head supported by crossed arms, legs shoulder-width apart, core engaged.
Contract your glutes to lift your legs about 12 to 16 inches off the ground and bring them together to touch.
Pause, then slowly lower back to start. That’s one rep.

Exercise 3. Hip raise or Bridge

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Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt.
Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling.
Hold the position for two seconds before lowering to start. That’s one rep.

Exercise 4. Straight-Leg Hip Extension
Straight leg hip extension

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Face a low cable machine and attach the ankle strap to your left ankle, holding the machine lightly for support.
If you don’t have access to a cable machine, use a light resistance band.
Shift your weight onto your right leg, keeping both knees soft.
Squeeze the glutes and extend your left leg straight behind you, keeping your toes slightly flexed.
Hold this position for two seconds. Return to start. That’s one rep. Complete all reps before switching sides.

Exercise 5. Plie Squat
Plie Squat

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Stand with feet more than shoulder-width apart, toes turned outward 45 degrees.
Hold a barbell across your shoulders and stand tall.
Bend your knees to lower your body until your thighs are parallel to the floor, keeping your chest upright and core tight. Press through your heels and straighten your legs to stand. That’s one rep.

Exercise 6. Walking lunge
walking lunge

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Step your left leg forward into a lunge, bending both knees to 90 degrees.
Press through your left heel to push up and step forward into a standing position.
Step your right leg forward into a lunge and repeat.
Each step is one repetition. You can place a barbell across your shoulders or carry a dumbbell during this activity.

Exercise 7. Sprinter Kickback
sprint kickback

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Face a low cable machine and attach the ankle strap to your left ankle. Use a light resistance band if necessary.
Lift your left knee up in front of you, right knee bent.
From this position, squeeze your glutes and drive your left leg back to extend your hip until your leg is straight behind you, pressing through your left heel.
Return to start and complete all reps before switching sides.

Exercise 8. Step-Up
Step-Up

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You may place a barbell across your shoulders.
Stand in front of a stable stepping block or bench.
Stand tall with your core engaged, then place your left foot on the bench.
Driving through that heel, push yourself up on the bench.
Step back down to the floor to return to start.
Complete all reps, then switch legs.

Exercise 9. Single-Leg Deadlift
single-leg deadlift

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Hold a barbell in front of your thighs, using an overhand grip.
Soften your knees and shift your weight onto your left leg.
Hinge forward from your hips to lower the bar toward the floor, keeping it close to your body and raising your right leg behind you.
Your left knee should be slightly bent, and your chest lifted, back flat, and arms straight.
Press through your left heel and contract your glutes to reverse the movement and return to start.
Complete all reps, then switch legs.

GOAL NUMBER 2. TONED ARMS

Exercise 1. Arm Circle
Arm Circles

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Using a pair of 3-pound dumbbells, stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.
Keeping shoulders down, do 20 small backward circles.
Switch directions; do 20 forward circles.

Exercise 2. Shoulder Press
should press

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Stand with feet shoulder-width apart, holding a dumbbell in each hand.
Bend elbows, bringing hands to shoulders, palms facing forward.
Press weights straight overhead, keeping shoulders down; lower weights back to shoulders.
Do 20 reps.

Exercise 3. Alternating Arm Raise
Alternating Arm Raise

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Stand holding a pair of dumbbells at your sides, one palm facing in, one palm facing the front of your thigh, feet hip-width apart.
Keeping your arms straight and shoulders down, simultaneously raise one weight in front of you and the other out to your side, both to shoulder height.
Return to start. That’s one rep.
Repeat with opposite arms and continue alternating.

Exercise 4. Triceps Push-Back
Triceps Push-Back

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Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms straight down at sides, palms facing back.
Lift arms straight back about 2 feet behind you; return to sides.
Do 20 reps.

Exercise 5. Overhead Bend
overhead bend

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Stand with feet shoulder-width apart, holding a dumbbell in each hand.
Bend right elbow to hip and hinge over to left from waist.
Extend right arm overhead and to left, keeping shoulder down.
Lower elbow to hip.
Do 25 reps; switch sides and repeat.

Exercise 6. Standing Biceps Curl with Dumbbells
standing bicep dumbbell curl

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Stand with feet shoulder-width apart and knees slightly bent, or sit in upright position.
Grasp dumbbells with an underhand grip (palms facing forward), arms hanging down at your sides.
Flex at the elbows and curl dumbbells up to approximately shoulder level. Keep elbows close to sides throughout movement — don’t allow them to move forward.
This exercise may be done one arm at a time.
Return to starting position.

Exercise 7. Arnold
arnold

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Stand with your feet hip-width apart.
Holding a pair of dumbbells in front of your thighs, palms facing away from you.
Curl the weights to shoulder height, then rotate your hands so that your palms face forward and press the dumbbells toward the ceiling until your arms are extended directly overhead.
Pause, then reverse the movement to return to start.
That’s one rep.

Exercise 8. Row with Triceps KickBack
Row with triceps kickback

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Hold a dumbbell in your right hand.
Place your left knee and hand on a bench so your hips and shoulders form 90-degree angles with your legs and arms.
Keeping your back flat and core tight.
Bend your right elbow to lift the weight to the side of your chest.
Then raise the weight behind you until your arm is completely straight.
Reverse the move to return to start.
Finish all reps, then repeat on the other side.

Exercise 9. Lying Triceps Extension with Dumbbells
lying triceps

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Sit in upright position on a flat bench. Rest dumbbells on corresponding thighs.
Lie on back and bring the dumbbells to your chest. Press up so they are directly over shoulders with palms facing in.
Lower dumbbells toward forehead by bending elbows to 90°. Elbows should remain pointing forward. Arms shouldn’t move from the shoulder to the elbow.
Return to start position.

Exercise 10. Inchworm
inchwormPhoto Source

Stand with your feet hip-width apart, bend over, and touch the floor in front of your feet with both hands.
Keeping your legs straight and core tight, walk your hands forward as far as you can without letting your hips drop.
Pause, then slowly walk your feet toward your hands.
That’s one rep. Do 12.

GOAL NUMBER 3. EATING HEALTHY BREAKFAST

Yes, you heard us. There is no arguing that breakfast is most important meal of the day. It gives you energy to start your day and it is linked to many benefits such as weight control. And no we are talking about donuts and muffins, we are talking about good, healthy breakfast.

We recommend the following because they’re quick, they’re easy, and they’re nutritious. And these are 31 recipes so your whole month is covered. If you have food allergies please consult your doctor.

  1. One-Minute Cheesy Mushroom Scramble
  2. Spiced Green Tea Smoothie
  3. Smoky beans on toast
  4. TEX-MEX Breakfast Sandwich
  5. Oatmeal With Apricots and Raisins
  6. Mustard, Avocado, and Dill on a Whole-Wheat Muffin With Boiled Egg
  7. Berry-Flaxseed Smoothie
  8. Breakfast Bacon And Egg Salad
  9. Overnight Oatmeal
  10. Avo-Tahini Toast
  11. Oatmeal Latte
  12. Breakfast Burrito
  13. Strawberry & Yogurt Parfait
  14. Sweet Breakfast Quinoa
  15. Apple Sandwiches
  16. Scrambled Egg and Swiss Chard Tacos
  17. Strawberry, Banana and Almond Butter Smoothie
  18. Citrus Salad with Candied Ginger
  19. Eggplant & Eggs
  20. 3 Ingredient Simple Protein Pancake
  21. Polenta
  22. Spicy Salsa Stuffed Avocado
  23. Almond Chia Pudding
  24. Kale Cubes
  25. Berries and Cream
  26. Deviled Eggs
  27. Broiled Prosciutto-Wrapped Asparagus Spears
  28. Watermelon & Radish Salad With Lemon Vinaigrette
  29. Crunchy Kale Chips
  30. Homemade Muesli
  31. Scrambled Eggs and Cheese

 

Resources
http://www.shape.com/fitness/videos/video-15-minute-cardio-blast-workout
http://www.thefreedictionary.com/fundamental
http://www.rd.com/health/diet-weight-loss/how-to-lose-weight/
http://www.menshealth.com/fitness/strong-glutes
http://www.webmd.com/fitness-exercise/default.htm
http://www.fitnessmagazine.com/workout/arms/exercises/tone-your-arms-in-3-moves/
http://www.womenshealthmag.com/fitness/sexy-arms-for-summer

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