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Fitness Friday 7 min Workout! As a part of Fitness Friday, I will share a quick and effective 7-min workout. So you would have to do each exercise for 30 seconds and rest for 10 seconds in between: -Jumping jacks -Wall sits -Push-ups (you can do baby push-ups with your knees touching the ground0 -Abdominal crunches -Step-ups (use a chair or bench for this) -Squats -Tricep Dips (use a chair or bench) -Plank Repeat this sequence/ circuit 2-3 times for a complete workout. In case you need details on how to perform each one then search for them on YouTube. Exercise releases endorphins that improve your mood and relieve pain. They also improve sleep quality, increase energy levels and improve your overall sense of well-being by combating anxiety. #FitnessFriday#7minuteworkout#jumpingjacks#wallsits#pushupsworkout#abdominalcrunches#stepups#squatsworkout#tricepdips#plank#Youtube#endorphins#improvemood#relievepain#ImproveSleepQuality#increaseenergylevels#improvewellbeing#combatanxiety#StressRelief#stressmanagement#Hospital#healthcare#healthcareprofessionals#healthcareworkers

Checkout @Hernu_U blog on Lioneur: https://lnkd.in/d3QEwBeK 🎵 Is your body’s internal clock your secret fitness coach? Your circadian rhythm—the 24-hour cycle choreographed by your internal clock—does more than manage sleep. It impacts everything from hormone levels to core body temperature, even your workout performance. Here’s the kicker: most people peak physically in the late afternoon to early evening (2:30 PM - 8:30 PM). During this window, your body’s energy, endurance, and coordination align for optimal performance. Syncing your workouts with this rhythm can leave you feeling stronger, more energized, and better prepared for recovery. While life doesn’t always accommodate perfect timing, why not experiment with working out in your body’s “magic window”? Your sneakers—and your internal clock—might just lead you to your best session yet. #FitnessTips #CircadianRhythm #PeakPerformance #HealthAndWellness #ProfessionalGrowth

Struggling to fit fitness into your busy schedule? For the overworked, burnt-out professional, here's a simple, proven solution: ⚡️ Swings & Getups ⚡️ These two exercises hit every major fitness goal: ✅ Build Strength ✅ Boost Cardio ✅ Improve Mobility ✅ Burn Fat ✅ Protect Joint Health ✅ Enhance Power The best part? You only need 20-30 minutes for a full-body workout that delivers real results. One tool. Two movements. Practice these 4 days a week, and you'll quickly be moving, looking, and feeling your best. Here’s how to start: ・100 Swings (10 sets of 10) ・10 Getups (5 sets of 1 per side) Start with a moderate weight and gradually work your way up over 6-8 weeks: ・26-35 lb for getups ・44-53 lb for swings Your first big milestone: 🏆 Complete 100 swings + 10 getups with the 70 lb (32 kg) bell. After working with 500+ busy, high-achieving men, I can confidently say: mastering these two movements will transform not just your body, but your confidence, energy, and success in every area of life.

SUPERMAN The Superman exercise is a great way to strengthen your back and core muscles. To perform this exercise, start by lying face down on the floor with your arms extended in front of you. Lift your arms, chest, and legs off the ground simultaneously, using your back muscles to hold the position. Hold for a few seconds and then lower back down. Repeat for a set number of repetitions. To create a routine incorporating the Superman exercise, you can start with 2 sets of 10 repetitions. As you get stronger, you can gradually increase the number of sets or repetitions. Remember to focus on maintaining proper form throughout the exercise, keeping your core engaged and your back straight. In addition to the Superman exercise, you can include other back-strengthening exercises like the bird dog or the bridge. It's important to have a well-rounded routine that targets all the major muscle groups in your body. Keep in mind that consistency is key when it comes to seeing results. Make sure to schedule regular workout sessions and stick to them. And always listen to your body – if you experience any pain or discomfort, take a break and consult with a professional. Learning about different exercises and incorporating them into your fitness routine can help you achieve your health and fitness goals. So keep exploring, trying new exercises, and challenging yourself. Remember, progress takes time and effort, but with dedication, you can achieve great results. #BackGoals #WideGripPullups #TBarRows #BentOverRows #BackMuscles #BackDefinition #StrongBack #BackAttack #BackStrength #RowRowRowYourBack FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

Did you know that your grip strength could reveal more about your overall health and fitness than you might think? A strong grip isn't just about firm handshakes; it's tied to heart health and longevity and can even predict your functional independence as you age. From carrying groceries to opening jars and enhancing your workout progressions, improving your grip strength has far-reaching benefits. Are you curious to find how your grip measures up and ways to strengthen it? Then, click the link: #Longevity #GripStrength  

Did you know that Rage Fitness has a blog on health and fitness? Here's the latest one I wrote about Quitting before the Magic Begins, which goes into people hitting their first fitness plateau after starting a new program. What could be causing your transformation to stall and tips on how to bust through it. Check it out and let me know what you might have done to beat a plateau in the past! https://lnkd.in/gxp6vzbf

For more weekly health & fitness tips, please subscribe to my YouTube Channel - James Tang Fitness.✅ Like RDLs, cable pull-throughs are a great way to zero-in on the glutes and hamstrings. But that’s not to say they’re just the same exercise with different equipment. Running the cable between your legs and behind your body creates a unique line of pull. On any deadlift variation, the resistance is pulling straight down; but with a pull-through, it’s going backward. Pull-throughs are great for teaching the hip hinge, and a powerful lockout of hip extension at the top of the rep, which is important for jumping, deadlifts, and squats. Another benefit to pull-throughs is that they’re easy on the lower back. You’re not loading it directly as you do in a back squat, deadlift, RDL, or good morning, so you’re not likely to aggravate it. You can just concentrate on extending the hips. Please seek further advice from your PT. If you’re interested in improving your heath & fitness, losing weight, or if you suffer from or wish to prevent back pain, please take a look at my new book - A practical guide to the self-management of lower back pain - A holistic approach to health & fitness: now available from Amazon. ✅ #glutestrength #glutebridge #backpain #glutes #glutesworkout #hipextension #glutestraining #buttworkouts #hipthrust #cableworkout #lordosis #bigbutty #backside #deadlifts #squat #strongglutes #butttraining #glutesexercise #deadlift #sumodeadlift #cablepullthrough

𝗗𝗼 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗯𝘂𝗿𝗻 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗶𝗻 𝘆𝗼𝘂𝗿 𝘀𝗹𝗲𝗲𝗽? 𝗧𝗵𝗲𝗻 𝗹𝗶𝘀𝘁𝗲𝗻 𝘂𝗽! It's time to rethink your fitness strategy. While group fitness classes and random YouTube workouts can offer a great "sweat session," they're not ideal for long-term success. Here's the deal: those random workouts you find on YouTube or the group fitness classes you pick because they fit into your schedule are like clocking in for work and getting paid only for the hours you put in. Yes, you burn calories during class and it is good cardio, but that's where it ends. Now, imagine 𝗮 𝘄𝗲𝗹𝗹-𝗱𝗲𝘀𝗶𝗴𝗻𝗲𝗱 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 – 𝗶𝘁'𝘀 𝗹𝗶𝗸𝗲 𝗴𝗲𝗻𝗲𝗿𝗮𝘁𝗶𝗻𝗴 𝗽𝗮𝘀𝘀𝗶𝘃𝗲 𝗶𝗻𝗰𝗼𝗺𝗲. 𝗬𝗼𝘂 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗲 𝘁𝗼 𝗿𝗲𝗮𝗽 𝘁𝗵𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 even when you're not actively working out – yes, 𝗲𝘃𝗲𝗻 𝘄𝗵𝗶𝗹𝗲 𝘆𝗼𝘂’𝗿𝗲 𝘀𝗹𝗲𝗲𝗽𝗶𝗻𝗴. By building muscle and changing your body composition, you increase your Resting Metabolic Rate (RMR) so you essentially burn more calories even while at rest. And who wouldn’t want that? A well-structured training program will include (see image): 𝗚𝗼𝗮𝗹-𝗢𝗿𝗶𝗲𝗻𝘁𝗲𝗱 𝗙𝗿𝗮𝗺𝗲𝘄𝗼𝗿𝗸: Your long-term fitness roadmap. 𝗕𝗹𝗼𝗰𝗸𝘀: Broken down into manageable chunks.(Mesocycle/Microcycle) 𝗗𝗲𝘁𝗮𝗶𝗹𝗲𝗱 𝗣𝗹𝗮𝗻𝘀: From each set and rep for an exercise to overall progress. Stop "clocking-in" and "clocking-out" and 𝘀𝘁𝗮𝗿𝘁 𝗲𝗮𝗿𝗻𝗶𝗻𝗴 "𝗽𝗮𝘀𝘀𝗶𝘃𝗲 𝗶𝗻𝗰𝗼𝗺𝗲" 𝘄𝗶𝘁𝗵 𝗮 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 designed to grow with you, adapting to your evolving fitness level and ensuring sustainable progress. And those group fitness classes and Zumba workouts on YouTube? They can be a fantastic addition to a well-rounded and balanced lifestyle. 💪 Invest in a strategic fitness plan and watch your results compound over time! #ExecutiveFitness #WomenOver40 #StrengthTraining #ProgressiveOverload #FitnessGoals #SustainableHealth #weightloss

Pull Downs: Master Your Back Workout! Hey fitness enthusiasts! 💪 Today, let’s dive into the amazing world of pull downs, a staple exercise for sculpting a strong, defined back. Whether you’re a seasoned lifter or just starting out, pull downs offer a fantastic way to build those lats and improve overall upper body strength. Here’s a quick guide to perfecting your pull down technique: Why Pull Downs? 1. Targeted Muscle Growth: Focuses primarily on your latissimus dorsi, but also engages biceps, shoulders, and upper back muscles. 2. Improves Posture: Strengthening your back muscles helps counteract the effects of sitting and slouching. 3. Versatile Variations: From wide grip to reverse grip, there’s a pull down variation for every goal. Proper Technique 1. Set Up: Adjust the seat and pad to fit snugly against your thighs. Grab the bar with a grip slightly wider than shoulder-width. 2. Starting Position: Sit down, lean back slightly, and ensure your chest is up and shoulders are back. 3. The Pull: Engage your lats and pull the bar down to your upper chest. Think of driving your elbows down and back. 4. Controlled Release: Slowly extend your arms back to the starting position, maintaining control throughout. Tips for Success • Focus on Form: Avoid using momentum. Keep movements slow and controlled. • Breathe: Exhale as you pull down, inhale as you return to the start. • Mind-Muscle Connection: Visualize your back muscles working with each rep. Common Mistakes to Avoid • Leaning Too Far Back: This turns the exercise into more of a row. • Partial Range of Motion: Ensure full extension and contraction for maximum benefit. • Using Too Much Weight: Compromises form and increases injury risk. Add pull downs to your routine and watch your back strength soar! 💥 Have questions or need more tips? Drop them in the comments below! #BackDay #LatPulldown #FitnessTips #StrongBack Feel free to adjust the tone and content based on your audience’s experience level and interest!

Daily Growth 2.0 One Away You're one workout away from a good mood! Have you really paid attention to how your body responds to a workout? Working out is a mood lifter and shifter. It's more difficult to try and think your way out of a bad/down mood than it is to move your body out of it. Do you ever see people dancing and yelling at the same time? Exactly! GOAL Move your body today and enjoy the feel-good endorphins. Enter the program to complete your entry, share your insights from today’s goal, and gain inspiration! WHY One of the most supportive outlets you can turn to is physical fitness. Even if you walk around your block or office building a couple of times, get your workout in every day. Not only do you release endorphins when you move your body, but you also release stress and emotional baggage that isn't supporting your energy or health. You may carry a lot of pressure and emotion right now depending on what you’re moving through. When you assess your priorities and to-do's today, make sure physical activity is at the top. It's one of the most important things you will do today.