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In 2020 we have seen a huge increase in home workouts, since the covid-19 pandemic began. That’s why this post will allow you to discover the most necessary products to have for a perfect workout at home. 

1. Mini Bands

In a time when many people are quad dominant, we can not forget that building your posterior chain is just as important.

2. Resistance Bands

Resistance bands are an excellent way to get a full-body resistance workout in without ever touching a dumbbell. These bands help make the possibilities of your workout endless.

3. Medicine Ball

Medicine balls are a great tool for building core strength and coordination. There is a wide range of exercises that can be done with one. Make sure to pick the right weight when choosing one.

4. Exercise Mat

Exercise mats are absolutely essential to your home workout collection. The exercise mat allows you to do a plethora of floor exercises comfortably. Exercises such as Push-Ups, Mountain Climbers, Planks, Sit-Ups and much more can be done with the mat.

5. Jump Rope

The jump rope is great for conditioning and coordination, and can be an amazing tool for high-intensity interval training. It’s the best form of cardio as well.

These are essential materials for home exercising. Of course you can buy lots more, however with these ones you can start training and developing a training schedule. We will keep you updated with more content like these in order to let you know which best materials to use when doing your workout at home. Hope you have liked it.

A good night’s sleep is incredibly important for your health. In fact, it’s just as important as eating healthy and exercising. In this post we will see some arguments that scientifically support this, for you to be aware and apply it as it was a part of your workout routine of the gym.

• Good sleep can maximize concentration and productivity

Sleep is important for various aspects of brain function. This includes cognition, concentration, productivity, and performance. All of these are negatively affected by sleep deprivation. On the other hand, good sleep has been shown to improve problem-solving skills and enhance memory performance of both children and adults

• Good sleep can improve workout performance

Sleep has been shown to enhance workout performance. In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times, and mental well-being Less sleep duration has also been associated with poor exercise performance and functional limitation in older women.blog idea 5 – buying the most necessary products for home exercise

• Sleep improves your immune function

Even a small loss of sleep has been shown to impair immune function. One large 2-week study monitored the development of the common cold after giving people nasal drops with the cold virus, they found that those who slept less than 7 hours were almost 3 times more likely to develop a cold than those who slept 8 hours or more.

There are more benefits in having a good sleeping schedule, or at least sleep 8 hours a day. But at least with these one we can see a bigger picture of how sleep affects our health and body on a daily basis. Hope you have liked it.

For the best result, it’s important to focus on one specific muscle group during your training session. If you work on one muscle group at a time, this activates multiple muscle fibres and you end up automatically working out several muscles. In this post we will see how the different muscle groups can be trained and combined to have a perfect gym workout performance.

The perfect combination for each training session to get the most out of your workout and to build serious muscles is presented below. Spread these sessions over three days, potentially with a rest day in-between.

• Chest, shoulders and triceps 
• Back, biceps and abs 
• Hamstrings, quadriceps, butt and calves 

If you have some experience under your belt, you could do the different training sessions back to back (one each day). It’s good to schedule at least one rest day after completing the three workouts. This gives your muscles time to recover and you can come back twice as hard. That way, each time you get one step closer to the result you are looking for!

That’s it for today. In the following posts we will see how we can train each type of muscle. Hope you have liked it!

It’s really important to create a healthy eating lifestyle and schedule, since it affects your  health and body on a daily basis. In this blog post, we will see some tips about how you can create this habit, in order to be able to improve your gym performance and be better with yourself.

Tip 1 – Drink water instead of sugary drinks

Drink water to cut back on unnecessary calories from sugary drinks. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. To add flavor to your water, add a slice of lemon, lime, apple or fresh herbs like mint.

Tip 2 -Choose a variety of lean protein foods                                                                       

Protein foods group includes not only meat, poultry, and seafood, but also dry beans or peas, eggs, nuts, and seeds. Select leaner cuts of ground beef, turkey breast, or chicken breast.

Tip 3 – Make half your plate fruits and vegetables Choose red, orange, and dark-green vegetables along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy

Tip 4 – Reduce Fat, Salt, and Sugar When eating out, choose baked or grilled food instead of fried and do the same at home. Make water your go-to drink instead of soda or sweetened beverages. Read labels on packaged ingredients to find foods lower in sodium. Reduce amounts of salt added to food when cooking and use herbs and spices instead to add flavor like paprika, turmeric, black pepper, garlic or onion powder

Those are some beginner tips to start building a habit for a healthy eating lifestyle. In the following posts we will be seeing more healthy lifestyle tips, and how to start working with them to improve your overall health, your gym performances and your bodies. Hope you have like it!

During these times of covid-19 pandemic, many people have had to adapt their ways to do exercise, since many people were on lockdown. That meant to adapt some gym exercises to the living room of your home. That’s why we are writing this blog post, to let you know which are the best exercises to keep you fit during these weird times, in order to maintain your gym schedule and sport practices.

Press-up

How to do it: Get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels, via your glutes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. 

Why: This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. Easily done as an exercise at home.

Skipping

How to do it: Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground. Make the move more intense with double unders.

Why: Jumping rope could be the most efficient form of cardio. A study that found just 10 minutes a day with the rope was similar to 30 minutes of jogging

Farmer’s walk

How to do it: Grab a heavy dumbbell in each hand – think half your bodyweight – and hold them at your sides. Stand up tall with your shoulders back and walk forward as quickly as you can using short steps.

Why: Super simple with no need to worry about technique, this move hits your shoulder stabilisers, upper traps and front deltoids. 

Burpees

How to do it: From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.

Why: When it comes to burning fat at home, few moves can do better then the burpee. Perfect for frying fat with zero equipment, work these into your home workout routine to ramp up your heart rate or set yourself daily challenges.

So, have you already practiced any of those yet? They are crucial for your gym workout maintenance. We will see more exercises and more gym content like this one in the following posts. Hope you have liked it.