Using Home Gym Equipment To Relieve Stress

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gym equipment squat rack dumbbells

There are plenty reasons why you can feel stress, anxiety or depression. This is especially true this past year after the Pandemic swept the world via COVID-19. Many of us were dust in the winds when it came to going to the local gym. I recently purchased a smart home gym, a bench press, some dumbbells and a plyometric jumping box. Buying these items provides me the opportunity to workout whenever I want to from home.

The direct results that I get?

I get physically stronger, more toned muscles and I relieve stress – all thanks to using home gym equipment. There are plenty of reasons why using home gym equipment relieves stress, but for the sake of this article, I want to show you how it all works and if you should purchase some equipment. Remember, it’s all in an effort to feel great about yourself physically and emotionally.

That’s what working out does for our mind and body. It helps release positive energy and creates a sense of goal achievement that cannot be replaced with anything else in life.

You wanna know what the best part it?

It only takes 20-45 minutes per day. That’s it!

I think we all would start working out from home if we had the right gym equipment. The problem is, we don’t know what to get, especially if we are just starting out. So, let’s dive into what you can get and then how you can use it every day so you can de-stress, get some muscles and feel great about yourself.

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Purchasing The Right Gym Equipment For Your Home

Everyone’s home is unique and different in it’s own way. You need to make sure you know the dimensions of the room you will be using for your “home gym.” Measure height, width and depth of the room so you know exactly what you’re working with.

Next, you’ll want to figure out your workout style. Do you like weight training or resistance training? Perhaps you only like cardio or boxing? Maybe, you love rowing and using fitness apps like the Peloton to push you through the hard times. Whatever you decide for yourself, that’s a great start because we can then narrow down equipment to fit what you should purchase.

Smart Bikes

Let’s say you love spinning classes and maybe even a little strength training to go along with it on the floor. There are plenty of smart exercise bikes that you can fit in almost any room in your home. Not to mention, these are killer workouts that make you feel AMAZING after you’re done.

Smart Home Gym

Technology has improved so much over the years and thanks to it, there have been some amazing brands that came out with top of the line smart home gyms. These are all-in-one studios that only require 6′ tall and 8′ deep space. You can choose a machine that has resistance weights or the real deal Olympic weight sets. Whatever your personality is, that’s what you should buy.

Smart Rower

Rowing machines are super interactive these days (thanks to that technology once again). You can get a full body workout with smart rowers, race other people online, and take a rowing class similar to peloton. It all depends on which rower you want. You’ll need floor space for these machines, but that’s about it.

De-Stress and Start Working Out

Relieving stress from using home gym equipment is easier than you think. The main obstacle is the price point, or, affording the machine. However, most of these companies have a payment plan that makes it more reasonable. But, once you get your equipment, you plug it in and start working out. It takes time, commitment, and a little help from the community. Well, this is your time to shine now. Get out there and start working out. And, be sure to let me know right down below what you did to relieve stress in relation to fitness.

4 Best At-Home Workout Exercises That Will Intensify Your Fitness

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workouts and moves you can do from home

At-home fitness is really starting to take off and become more of the norm than going to your local gym. Although your local gym may have some equipment needed that you may not have at home, there are plenty of ways to attain that equipment yourself, or, do workout moves that don’t require equipment. I know, that may sound difficult to grasp at the moment, but stick with me because I’ll think you’ll love one of the online fitness programs that I’ll recommend you try.

In this article, we’re going to cover fitness moves and exercises that you can do almost anywhere. We’ll provide each step in the move so you can start working out right after you read this review. In addition, we’ll let you in on our little secret online fitness platform that has literally changed our entire body within 2 months of sticking with it. More on this in a little bit…

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If you’ve been putting off starting a fitness program because you think you need to buy a bunch of equipment, that couldn’t be further from the truth! Excitingly, you can get a great workout in from the comfort of your own home without spending hundreds on fancy equipment and without being a CRAZY runner (like me). In fact, you can achieve an incredibly effective workout without any equipment at all! That said, if you want to step your gain up and add some resistance to your workouts, having a pair or two of dumbbells will really ramp things up for you. Aside from dumbbells, resistance bands and a yoga mat are a couple must-haves for your home gym that are super affordable and can be purchased from just about anywhere.

at-home workout moves

There are hundreds of online workout programs that provide all of us the opportunity to stay active and reach our fitness goals – all from the comfort of our own home. Most fitness platforms, like obe fitness at-home workout classes, (on-demand and live classe) have some of the most popular fitness instructors in NYC teaching you every move and helping you push through at-home workouts quickly and efficiently.

Top 4 Workout Exercises You Can Do From Home

Exercising is the most significant thing that you can do to keep yourself sound and to defer the aging procedure. Keeping truly fit may signify a few years to a person’s life expectancy.

The advantages of activity go a long way past improving cardiovascular wellness and pneumonic capacity. Exercise serves to:

  • Control circulatory strain
  • Guard against diabetes
  • Keep away melancholy, uneasiness, and sleep deprivation
  • Enhance equalization and quality (limiting incidental falls)
  • Prevent osteoporosis
  • Reduce the danger of specific malignant growths
  • Maintain ordinary weight
  • Decrease cholesterol
  • Improve comprehension
  • Lessen the torment of osteoarthritis

#1: Single-Leg Deadlift

“Deadlifts are probably the best exercise for working the rear of your body, including your glutes, hamstrings, and back,” says Jacquelyn Brennan, C.S.C.S., a fitness coach and prime supporter of Mindfuel Wellness in Chicago. (FYI: That’s all piece of your significant back chain.) Plus, since deadlifts work such a large number of muscles on the double, they spare you a mess of time performing single separation moves. Playing out this activity on one leg likewise adds a reward balance challenge to this exercise for ladies.

Step 1:

Grab a pair of free weights and remain to your left side foot.

Step 2:

Keeping center drew in and chest up during the whole development, lift your right foot behind you, and twist your knee so your right lower leg is corresponding to the floor.

Step 3:

Bend forward at your hips, and gradually bring down your body as far as possible.

Step 4:

Pause for a quick moment and push your whole body back to the position we started out at. When coming up, consider utilizing your glutes to push your hips forward as opposed to lifting from your back.

Step 5:

Complete 10 reps for each side.

#2: Side Plank

Planks are probably the best exercise for your abs, considering they work your profound internal core muscles (counting your transverse abdominis), which settles your spine and force your exercises, says Brennan. This slanted focusing on variety is a pleasant method to work your abs in zones crunches frequently miss.

Step 1:

Stretch out on your left side with your knees straight.

Step 2:

Support your chest area up to your left side elbow and lower arm.

Step 3:

Elevate your hips until your body forms a straight line from your lower legs to your shoulders. Hold this form for 30 seconds.

Step 4:

Rotate with the goal that you’re lying on your right side and rehash.

Step 5:

Do two 30-second holds per facet (at that point work up to 45-and 60-second holds as you progress).

#3: Push-Up

A well-structured push-up challenges the complete body (especially your chest) whereas burning some calories since it’s sort of a moving plank. this is often an exceedingly and an effective exercise to incorporate in workouts for girls as a result of it trains your body in a useful movement pattern, serving to improve your performance in alternative exercises at the gymnasium likewise as in lifestyle.

Step 1:

Begin on high-low-jack and place your hands on the ground so that they’re slightly wider than and in line along with your shoulders, feet close.

Step 2:

Keeping hips upraised and core braced the complete time, lower your body till your chest nearly touches the ground then push yourself back to the beginning position.

Step 3:

Do 15 reps.

#4: Second Position Pliés

Your lower body—and we tend to mean your entire lower body—loves pliés. they are one amongst the most effective exercises for girls as a result of, “they work all of the larger muscles within the lower 1/2 the body, creating them unbelievably economical and effective at each building muscle and burning calories,” says Brennan. Turning your toes out throughout this move implies that the squat motion can sculpt the inner thighs likewise as tone the gluteus (side of your butt). Add them to your leg day routine to make a killer effort for girls.

Step 1:

Then position with your feet wider than shoulder-width apart, toes closed slightly.

Step 2:

Lower your body down by bending your knees till your thighs measure parallels with the ground. Carry your arms overhead and shoulders down and back.

Step 3:

Pause, then slowly push yourself to make a copy to the beginning position.

Time to Start Working Out

Now that you have the moves, you can literally start doing this right now. It’s amazing the amount of information that is out there in terms of how to do certain fitness routines, exercises and moves that any one of us can take advantage at any time – pretty special!

Let me know in the comments below and share your thoughts, feelings and how you get fit during the holidays.

Fitness During Pregnancy: 6 Reasons Why It’s Important

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an image of a woman doing fitness while pregnant

It’s no secret that often women after they have a baby, find themselves out of shape, this can be somewhat avoided if they are in better shape before the pregnancy. Having stronger muscles in particular areas help reduce pain and make labor that much easier.

All of these points are testaments of why exercise during pregnancy is a good idea to help your body stay healthy and cut down on pain during delivery.

You should try to keep fit and exercise no matter what you are doing but if you are pregnant then it is very important. Remaining fit and maintaining your level of fitness during this time can have some amazing benefits to both you and your baby. That’s why we always say online fitness rocks – because you can do it all from home, even if you’re pregnant!

Although there will come a point when you cannot do vigorous exercise even light amounts are great for you. By keeping active you will find that you have more energy and can cope with being pregnant far easier.

me doing a jump squat with dumbbells

By exercising daily you will be able to keep your weight to a reasonable level and once you have had the baby then you can work at losing the excess. Also if you are exercising daily then you will not put on as much weight as you think.

Exercise is a great way to get more energy and although you should not overdo it having a sensible pregnancy exercise regime is essential. The chemicals which your body releases when you exercise can help you to remain motivated. Finding the right type of exercise for your growing body is essential and swimming and yoga are both great ways.

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REASONS WHY YOU SHOULD EXERCISE DURING PREGNANCY

Give your energy levels a new boost

Pregnancy can be taxing, especially if you have to do a lot of chores also. Exercise helps you with two things:

  1. Increase stamina so that you do not get tired easily. Your cardiovascular system functions much better than before and you don’t feel like hitting the sack all the time.
  2. Your body strength increases substantially and you require less effort in day to day activities. Body strength is additionally essential for the sheer necessity of having the ability to ‘carry the baby.

So, exercise to feel energized!

Exercise can help you sleep better

Having a sound sleep well during pregnancy is a real challenge for most women. Not only is it difficult to find a good position to sleep in, but the right degree of tiredness is also usually elusive. Exercise can tire you out only enough to sleep soundly in one position without twisting and turning. So, you awaken fresh and may begin subsequent day far better. Sound sleep is additionally a result of the very fact that exercise improves your other bodily functions.

Prevent Back Pain

Pregnancy is full of back pain, stress, and aches in knees and muscles. You can cope better with these inevitable problems if you are doing mild exercises regularly.

Experience of Labor Effects Mindset

Going into labor can be a nightmare experience if your body is not up to it. Strengthening your body via exercise is a method of withstanding pain. With increased strength and stamina you’ll take yourself through the difficult process, unscathed. Research is also ongoing to determine whether exercises aimed at stimulating labor can shorten the time taken for a normal delivery to happen.

Emotional Turbulence

Another characteristic of pregnancy is emotional turbulence. Exercise can assist you to prevent your mood swings from becoming something as bad as prenatal depression. The antidepressant outcome of exercise is, after all, a well-documented fact.

Women gain a lot of weight during pregnancy.

While this is often quite natural, it’s also important to require care that you simply don’t place on more pounds than what’s necessary. Exercising regularly can help you keep weight gain within limits. 

By doing exercise every day you can remain fit and healthy and this will enable you to be strong and fit for the birth of your baby.

Why Online Fitness Rocks

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Forty by Forty Fitness is back and on behalf of our entire team, we want to thank you for taking the time to visit our new website. In this post, we’re going to highlight why online fitness rocks. Yes, the Coronavirus took our in-person classes out of business, but because of the need of at-home workouts, we are back and better than ever before.

Below, you will see 3 reasons why online fitness rocks, and why you should consider subscribing to our favorite service – which we’ll review at a later date (spoiler alert)!

Why everyone should consider online fitness classes

#1: Workout on your own time

Whether you’re a stay at home mom with kids or a single man living free, we all have busy schedules. Online fitness classes gives us the ability to choose when and where our next workout will be.

#2: No costly gym memberships

Without question gym memberships tend to be pricey (we all know how much ours used to be before COVID-19). Online workouts can start from just $9 per month – providing you access to a whole new world with less money down.

#3: Improve your home gym

This one is our favorite because once you start getting into online fitness, you’ll need better equipment and more things to workout with. This only improves your home gym. Yes, you may have to dish out some extra cash in the process, but just imagine walking into your new home gym with any piece of equipment to get the best possible workout you need.

Bottom line and what’s next?

In-person fitness classes and gym memberships are still excellent options to reach your fitness goals. However, anyone looking to take their game to the next level should strongly consider some of the new online fitness platforms that are out there.

What’s next is we’ll be reviewing some of those key platforms that not only helped us get bigger, faster and strong, but also helped thousands of our members from forty by forty fitness. We’ll see you on the next post!

Confessions of a Crazy Ultra Runner

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It’s no great secret that ultra runners are a different breed. Most of us tend to think much differently, act differently, and have some downright weirdo habits (LOL). Allow me to give you a glimpse into the mind of a crazy ultra runner.

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What Are My Confessions of being a CRAZY Runner?

Confessions of a Crazy Ultra Runner. Have you ever wondered what makes ultra runners tick? Read this post from a mom of 4 who has completed over 20 marathons and ultras.

Insights into the mind of a crazy ultra runner. Photo Credit: Campbell Media

I Calculate the Price Per Mile to Justify Running Longer Races

When I look at race prices I break the price down per mile to judge how good of a value it is.  A half marathon may be $65, and a 50 miler may be $80, but in my mind the 50 miler is the better value, because it’s only $1.60 per mile. Don’t even get me started on the topic of $30 5ks! 😉

Cuts & Scars are Badges of Honor

Ultra runners talk about our scrapes and scars like most runners talk about race medals. Check this brutally wicked scar I earned over the weekend! I tripped over a log, fell down a hill, busted my knee open, and landed in a freezing cold creek. It was awesome!” The same holds true with blisters, bruised or missing toenails, chaffing, or pretty much any other injury you can think of. Our scars are conversation starters that help tell the tale of our running adventures.

“You’re Insane” is One of My Favorite Compliments

I’ve always thought that being normal was overrated, so I take it as a compliment when people tell me I’m insane. I don’t want to be “good enough.” I want to challenge myself to do things that I once thought were impossible. This is my idea of personal growth, and I’m not ashamed of it one bit! Besides, as Walt Disney said, “It’s kind of fun to do the impossible.”

Walt Disney had a pretty cool quote that I often remind myself of: He said, “It’s kind of fun to do the impossible” #goals #ultra

Running in Sub-zero Temperatures is Somehow Easier Than Running on a Treadmill

I run through pretty much any weather conditions nature can throw at me. I will gladly layer up, and head outside in sub-zero temps to get my run in. However, I cringe at the thought of having to run for more than 10 minutes on a treadmill. There’s a reason it’s referred to as a dreadmill!

I Eat Real Food While Racing

While most road runners prefer gels, chews, and sports drinks, ultra runners usually rely heavily on real food during races. This is partly out of necessity, because when you are running for hours on end you need more nutrients than a gel can provide. It’s also partly a matter of taste. Most people can only stomach so many simple sugars before the thought of ingesting one more gel makes their stomach turn. I have personally eaten a wide variety of food during ultras. Pretzels, cookies, grapes, orange slices, potato soup, grilled cheese sandwiches….I’ve eaten them all mid-race! Eating real foods helps keep my energy levels stable, plus it tastes really good! Sometimes just knowing that there will be lots of yummy food at the next aid station provides enough motivation to keep going when the miles get tough.

Yes, I Use Marathons as Training Runs

When I’m ramping up my miles to get ready for an ultra I will often sign up for a few marathons that I plan to run at my long training run pace. It’s nice to have the company of other runners when you know you are going to be running for hours, and I can rely more on the fluid stations rather than having to carry tons of water with me. I will race 2-3 marathons each year, but the rest are used as training runs.

Running Makes Me a Better Mom

Running is a great stress reliever. No matter how stressed I’m feeling, or how irrational my toddler is acting, going for a run can always help boost my mood, and help me deal with my kids shenanigans with patience. I typically only train for an hour a day during the workweek, and then do my long runs on the weekend. This gives me the break I need, while still allowing me to have time to spend with my family. I also firmly believe that we need to model the qualities that we want our children to embrace. My husband and I have always told our kids that they can accomplish any task they set their minds to if they work hard. I can’t think of a better way to model this for them, than to let them see me set big goals, and then work hard to achieve them. My kids have kept me motivated as I pursue my 40 by 40 goal, because I know that I am setting an example for them. So, there you have it…the inner workings of the mind of an ultra runner. If you are an ultra runner, do you have anything to add?

Hey there, you amazing runner!

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Exercises For Diastasis Recti

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There are plenty of women out there who have been pregnant that complain about their “Mommy tummy.” One of the common causes of flabby lower abdominal muscles is Diastasis Recti. Diastasis recti is the separation of the middle of your abdominal muscles. While pregnancy is the most likely the common cause, it’s not the only cause and that’s something we all need to know. In fact, men can also have diastasis recti. Other possible causes include a large weight gain & loss, excess abdominal crunches, lifting with improper form, hernias, abdominal surgery, or umbilical hernia in infants.

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Breaking it down

Try to think of your ab muscles being held together by a zipper. According to webmd.com, when a woman has Diastasis Recti the zipper splits in the middle and the two sides come apart, or are separated. When you lie on your back and crunch up your abs may bunch up like a shark fin in the middle if you have diastasis. You can test to see if you have Diastasis Recti by laying on your back and lifting your head off the ground. Take 3 fingers and feel the center line of your abs, also known as the linea alba. There should be a dip in the center of your abdomen where it is soft, with firmer tissue on the outer edges. What you are feeling is the inner walls of your rectus abdominus muscles. If the soft gap in between the muscles is greater than 2 1/2 fingers in width then you have Diastasis Recti.

How we can get through together

As a mom of 4, I have experienced Diastasis Recti firsthand. It is more likely to occur if you have several pregnancies close together (check!), large babies (check!), or a multiple pregnancy such as twins or triplets (nope!) 🙂 Common core exercises, such as crunches, can actually exacerbate the condition and prevent it from healing. The video below shows how to test for Diastasis Recti, and gives 6 exercises to help correct it. These are exercises that I personally used after having my children. The exercises are broken down into beginner, moderate, and advanced. I recommend that you do them in sequence as your abs get stronger and your Diastasis begins to heal. If you are unsure whether you have Diastasis or another medical condition, please consult your doctor.

Another option for helping diastasis recti heal is to splint it. I have personally never tried this option, so I can’t give recommendations on splints. This article from fit2b.us gives a great explanation of what splinting is, and how to do it. †Sources: www.pelvicpainrehab.com, www.webmd.com