Here at Flavours of home, we think healthy eating and fitness go hand in hand.
We have put together a list of exercises and tips on staying healthy
We have put together a list of exercises and tips on staying healthy
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Cardio
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Legs
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Arms
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Core
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Glutes
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A great way to have an overall healthy body and build up stamina is cardio. Whether it is running, walking, swimming, dancing, cycling or even jumping cardio is a key part of keeping healthy. It is recommended that you get at least 15 minutes of cardio per day.
Running - As well as being a great way to lose overall body weight, running builds muscles and stamina. I also proven that running is good for your mental health.
Dancing - In our opinion dancing is one of the best ways to keep a healthy body and mind. It is so much fun and can be done with friends, at different ages and all different skill levels. We recommend you look up local Zumba classes or even just put aside some time every day and have a dance party at home.
Swimming - As a whole body workout swimming is probably one of the best things you can do. As water is a natural resistant it is working everyone of your muscles at the same time.
Cardio exercise like walking, running and biking require energy from both carbohydrates and fat. Carbohydrates are the body’s #1 go-to source, but healthy sources of fat also give ample doses of energy. All foods are digested and metabolized differently, so you need to think about the best times to eat foods that will support your exercise schedule. Here are a few foods to eat before and after your cardio workout;
Before -
3-4 Hours before workout - Whole grain pasta with feta cheese and grilled veggies
A salad with grilled chicken, vinaigrette dressing and whole wheat roll
Grilled salmon with brown rice and broccoli
60 minutes or less till work out - Non-fat yogurt
A low-fat granola bar
A piece of fruit
A handful of pretzels
Running - As well as being a great way to lose overall body weight, running builds muscles and stamina. I also proven that running is good for your mental health.
Dancing - In our opinion dancing is one of the best ways to keep a healthy body and mind. It is so much fun and can be done with friends, at different ages and all different skill levels. We recommend you look up local Zumba classes or even just put aside some time every day and have a dance party at home.
Swimming - As a whole body workout swimming is probably one of the best things you can do. As water is a natural resistant it is working everyone of your muscles at the same time.
Cardio exercise like walking, running and biking require energy from both carbohydrates and fat. Carbohydrates are the body’s #1 go-to source, but healthy sources of fat also give ample doses of energy. All foods are digested and metabolized differently, so you need to think about the best times to eat foods that will support your exercise schedule. Here are a few foods to eat before and after your cardio workout;
Before -
3-4 Hours before workout - Whole grain pasta with feta cheese and grilled veggies
A salad with grilled chicken, vinaigrette dressing and whole wheat roll
Grilled salmon with brown rice and broccoli
60 minutes or less till work out - Non-fat yogurt
A low-fat granola bar
A piece of fruit
A handful of pretzels
A large mistake that is made when doing leg exercises is differentiating between exercises that slim down or tone legs and exercises that build muscles in legs. Our team has put together a list of exercises that will work all the different parts of your legs while complying to what you want out of your workouts.
- Warrior III
This yoga move can tone your legs, and core too.
How to do it: Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn't lock and centre the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing.
- Warrior III
This yoga move can tone your legs, and core too.
How to do it: Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn't lock and centre the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing.
- Chair Squat
This is a perfect move for beginners, and we're betting you're sitting on the only equipment you need as you read this.
How to do it: Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centred on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged. Do 3 sets of 10-15 reps.
This is a perfect move for beginners, and we're betting you're sitting on the only equipment you need as you read this.
How to do it: Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centred on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged. Do 3 sets of 10-15 reps.
- Skater Lunge
This move works the quads, hamstrings, and glutes.
How to do it Begin with feet shoulder-width apart and the arms at your sides. Take a large step backwards with your left leg and cross it diagonally behind the right leg. Meanwhile, extend your right arm out to the side and swing the left arm across the hips. Hop about 2 feet to the left and come back to the beginning stance. Repeat with the other leg; that's one set. Do 3 sets of 20 reps.
- Skater Lunge
This move works the quads, hamstrings, and glutes.
How to do it Begin with feet shoulder-width apart and the arms at your sides. Take a large step backwards with your left leg and cross it diagonally behind the right leg. Meanwhile, extend your right arm out to the side and swing the left arm across the hips. Hop about 2 feet to the left and come back to the beginning stance. Repeat with the other leg; that's one set. Do 3 sets of 20 reps.
- Two-Thirds Jump Squat
This move is a great way to work your quads and hamstrings.
How to do it: Begin by standing with feet shoulder-width apart, arms at the sides. Lower the body into a squat, going two-thirds of the way down. Immediately jump straight up with your arms pointed up toward the ceiling. When you land, go right back into the next rep. Do 3 sets of 20 reps each.
This move is a great way to work your quads and hamstrings.
How to do it: Begin by standing with feet shoulder-width apart, arms at the sides. Lower the body into a squat, going two-thirds of the way down. Immediately jump straight up with your arms pointed up toward the ceiling. When you land, go right back into the next rep. Do 3 sets of 20 reps each.
- Standing Calf Raises
This exercise will help tone and sculpt your calves without hurting your Achilles heels or you back.
How to do it: Start by bracing your self against a ballet bar or even your banester for balance. Lift as high as possible on toes and pulse 3 times. Then lower heels for calf and Achilles tendon stretch. Do 3 sets of 15 reps each.
This exercise will help tone and sculpt your calves without hurting your Achilles heels or you back.
How to do it: Start by bracing your self against a ballet bar or even your banester for balance. Lift as high as possible on toes and pulse 3 times. Then lower heels for calf and Achilles tendon stretch. Do 3 sets of 15 reps each.
As well as all these exercises that are designed to specifically target your legs, there other activities that can help to slim down and tone, in a more easy and accessible way.
Such as; Jump Rope
A hill Treck
Hiking
Walking
Trampolining
Such as; Jump Rope
A hill Treck
Hiking
Walking
Trampolining
- Roll-the-Ball with Uneven Push-Up
Best for: Those who need an upper-body-strength challenge.
Tip: you can use a soccer ball, stack of books, or a medicine ball to create the uneven surface.
How to do it: Get into plank and put right hand on the ball, left hand on the floor. Squeeze your abs and shoulders as you lower towards the floor, keeping elbows in. Push back up and pass the ball to the other side. Do at least 5 on each side.
Best for: Those who need an upper-body-strength challenge.
Tip: you can use a soccer ball, stack of books, or a medicine ball to create the uneven surface.
How to do it: Get into plank and put right hand on the ball, left hand on the floor. Squeeze your abs and shoulders as you lower towards the floor, keeping elbows in. Push back up and pass the ball to the other side. Do at least 5 on each side.
- Clean and Press Windmill
Best for: Those who want to work their legs and glutes too.
How to do it: Stand with feet shoulder-width apart, a free weight between them. Push hips back to lower into squat and grab weight with left hand. Push through feet and rise to standing, lifting weight toward left shoulder and up overhead. Bend at waist to right, allowing right foot to turn out; right hand is on inside of right leg. Continue to bend sideways, sliding right hand down to foot, keeping left hand overhead. Reverse movement to return to squat. Switch sides and repeat.
Best for: Those who want to work their legs and glutes too.
How to do it: Stand with feet shoulder-width apart, a free weight between them. Push hips back to lower into squat and grab weight with left hand. Push through feet and rise to standing, lifting weight toward left shoulder and up overhead. Bend at waist to right, allowing right foot to turn out; right hand is on inside of right leg. Continue to bend sideways, sliding right hand down to foot, keeping left hand overhead. Reverse movement to return to squat. Switch sides and repeat.
- Hip Heist Push-up
How to do it: Get into "up" part of a push-up; lower chest and bend elbows to 90 degrees. Lift right hand and left foot, rotating upper body to the right while bringing left knee across body toward right armpit. Pivot on right foot and continue rotating torso until you're face up. Lift hips until torso is in table top position. Lift left hand and right foot, rotating upper body to right, pivoting on left foot until you are back in the "up" part of a push-up
How to do it: Get into "up" part of a push-up; lower chest and bend elbows to 90 degrees. Lift right hand and left foot, rotating upper body to the right while bringing left knee across body toward right armpit. Pivot on right foot and continue rotating torso until you're face up. Lift hips until torso is in table top position. Lift left hand and right foot, rotating upper body to right, pivoting on left foot until you are back in the "up" part of a push-up
Triceps Swing
Best for: Eliminating "bat wings".
How to do it: Lie face up with feet on floor, knees bent, a 5-lb dumbbell in each hand. Keep them a few inches off floor. Keeping arms straight, raise left arm over chest while right arm stays over head. Lower to start and repeat. Do 15 reps with left arm, then switch sides. Do 2-3 sets
Best for: Eliminating "bat wings".
How to do it: Lie face up with feet on floor, knees bent, a 5-lb dumbbell in each hand. Keep them a few inches off floor. Keeping arms straight, raise left arm over chest while right arm stays over head. Lower to start and repeat. Do 15 reps with left arm, then switch sides. Do 2-3 sets
Get-Up Plank
Best for: Getting a strong back and shoulders.
How to do it: Begin in a modified side-plank position with legs stacked and knees bent. Hold a kettlebell (or a water bottle) in your right hand, with your right elbow bent and weight resting against your forearm. Lift your hips so your body is straight from knees to shoulders, pressing kettlebell up to the ceiling. Do 3 sets on each side.
Best for: Getting a strong back and shoulders.
How to do it: Begin in a modified side-plank position with legs stacked and knees bent. Hold a kettlebell (or a water bottle) in your right hand, with your right elbow bent and weight resting against your forearm. Lift your hips so your body is straight from knees to shoulders, pressing kettlebell up to the ceiling. Do 3 sets on each side.
Just like your legs, doing these workouts isn't the only way to achieve the arms you want. We have made a list of other activities that will help you tone, sculpt and build up muscles in your arms.
Such As; Rowing
Climbing
Such As; Rowing
Climbing
When doing core exercises it is important to do them correctly as damage can be done to your back and shoulders. Our team has compiled a list of our personal favourites, exercises that are guaranteed to tone and build up your core muscles.
- Kettle-Bell Windmill
Core Target - Obilques (Side abs)
How to do it: Grab a kettle-bell with your left hand and stand with your feet more than hip-width apart. Bring the weight next to your left shoulder, then press it overhead (a). Rotate your chest to the left and look up at the kettle-bell as you try to touch your right foot with your right hand (b). Pause, then return to start, keeping your left arm extended. Do eight reps before lowering the weight, then repeat on the other side. Do 3 sets of 10-15 reps.
- Kettle-Bell Windmill
Core Target - Obilques (Side abs)
How to do it: Grab a kettle-bell with your left hand and stand with your feet more than hip-width apart. Bring the weight next to your left shoulder, then press it overhead (a). Rotate your chest to the left and look up at the kettle-bell as you try to touch your right foot with your right hand (b). Pause, then return to start, keeping your left arm extended. Do eight reps before lowering the weight, then repeat on the other side. Do 3 sets of 10-15 reps.
- Swiss-Ball Jackknife
Core target - Transverse Abdominis (lower abs)
How to do it: Get into a push up position with your arms straight and your shins resting on a stability ball (a). Roll the ball toward your chest by pulling it forward with your legs and feet (b). Pause, then return to the starting position by lowering your hips as you push the ball backward with your legs. Do 4 sets of 10 reps.
Core target - Transverse Abdominis (lower abs)
How to do it: Get into a push up position with your arms straight and your shins resting on a stability ball (a). Roll the ball toward your chest by pulling it forward with your legs and feet (b). Pause, then return to the starting position by lowering your hips as you push the ball backward with your legs. Do 4 sets of 10 reps.
- Rolling Side Plank
Core Target - Rectus Abdominis, Obliques, Transverse Abdominis
How to do it: Start in plank position, forearms on the ground and legs extended behind you (a). Rotate your torso to the side, rolling onto your left forearm and stacking your right foot on top of your left in a left side plank (b). Hold for one or two seconds, then return to start; hold for one second, then repeat on the other side. Continue alternating sides for 45 seconds.
Core Target - Rectus Abdominis, Obliques, Transverse Abdominis
How to do it: Start in plank position, forearms on the ground and legs extended behind you (a). Rotate your torso to the side, rolling onto your left forearm and stacking your right foot on top of your left in a left side plank (b). Hold for one or two seconds, then return to start; hold for one second, then repeat on the other side. Continue alternating sides for 45 seconds.
- Unsupported One Arm Row
Core Target - Rectus Abdominis (The "six-pack") and Obliques
How to do it: Hold a kettle-bell in your right hand, place the top of your left hand on your lower back, and stand with your feet shoulder-width apart. Lower your torso until it's almost parallel to the floor, keeping your back flat and knees slightly bent and letting your right arm hang from your shoulder (a). Pull the weight to the side of your chest without moving your torso (b). Pause, then lower the weight back to start. Do eight reps, then repeat using your left arm.
Core Target - Rectus Abdominis (The "six-pack") and Obliques
How to do it: Hold a kettle-bell in your right hand, place the top of your left hand on your lower back, and stand with your feet shoulder-width apart. Lower your torso until it's almost parallel to the floor, keeping your back flat and knees slightly bent and letting your right arm hang from your shoulder (a). Pull the weight to the side of your chest without moving your torso (b). Pause, then lower the weight back to start. Do eight reps, then repeat using your left arm.
- Hip-Lift Progressions
This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterwards.
How to do it: Lie on your back with your arms at your sides with your knees bent and your feet on the floor. Lift your hips toward the ceiling. Hold for 1 count, and then lower back down. Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to over arch your spine. To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds. Keeping your hips up, place your foot back on the floor and then lower your hips.
Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.
This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterwards.
How to do it: Lie on your back with your arms at your sides with your knees bent and your feet on the floor. Lift your hips toward the ceiling. Hold for 1 count, and then lower back down. Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to over arch your spine. To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds. Keeping your hips up, place your foot back on the floor and then lower your hips.
Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.
- Squat with Kick-back
How to do it: Stand with your legs shoulder-width apart. Sit back to a squat, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Continue alternating sides for one minute. As you squat, remember to keep your weight back on your heels.When extending the leg behind you, keep your hips square, don't twist them toward the side. Do 3 Reps of 15.
How to do it: Stand with your legs shoulder-width apart. Sit back to a squat, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Continue alternating sides for one minute. As you squat, remember to keep your weight back on your heels.When extending the leg behind you, keep your hips square, don't twist them toward the side. Do 3 Reps of 15.
- Dumbbell Squats
How to do it - Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs. Squat down as if you were going to sit in a chair, keeping your weight over your heels. Squeeze your glutes as you return to the start position. Do 15-20 reps. As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes. For a bigger challenge, try it without the weights, jump explosively, and land in the squat position.
How to do it - Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs. Squat down as if you were going to sit in a chair, keeping your weight over your heels. Squeeze your glutes as you return to the start position. Do 15-20 reps. As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes. For a bigger challenge, try it without the weights, jump explosively, and land in the squat position.
- Plie
How to do it - Stand with your feet slightly wider than shoulder-width apart and your toes pointing out. Bring your arms out straight in front of you or place on your hips and lower into a squat. Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes. Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don't let your knees creep past your toes. Do for 1 minute. (After about 40 seconds, pulse at the bottom of the squat for 20 seconds.)
How to do it - Stand with your feet slightly wider than shoulder-width apart and your toes pointing out. Bring your arms out straight in front of you or place on your hips and lower into a squat. Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes. Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don't let your knees creep past your toes. Do for 1 minute. (After about 40 seconds, pulse at the bottom of the squat for 20 seconds.)