Tag: Weights

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How Lifting Weights Will Change Your Life

WFC Blog - How Lifting Weights Will Change Your Life

How Lifting Weights Will Change Your Life

There’s more to be gained from lifting weights than you might think. Sure, you can get big muscles and kick sand in the faces of your bullies. But, there’s so much more than that.

There are so many benefits, both physical and psychological, from lifting weights that everyone should be doing it. If you’ve never lifted weight consistently, you’re missing out.

See how you can change your life by lifting weights:

    1. Lifting weights teaches you to deal with discomfort. If you’re really pushing some iron to the best of your ability, it’s going to be physically uncomfortable. That discomfort can be useful. If you can learn how to be uncomfortable and still continue, you become a powerful person.

        ◦ We all face discomfort each day. It’s uncomfortable to give a speech, talk to someone new, sit in traffic, or to have difficult conversations. As odd as it sounds, lifting weights can help with all types of uncomfortable situations.

    2. Your blood sugar levels are better controlled. Using your muscles in a strenuous way enhances your body’s ability to use glucose effectively. It increases your insulin sensitivity, too. Many type-2 diabetics are able to get off their medication by lifting weights and dropping a few pounds.

    3. Lifting weights is great for your sleep. It’s easier to get a good night of sleep if you’re physically active during the day. Avoid getting too carried away. Insomnia is a common sign of overtraining. It’s possible to get too much of a good thing.

        ◦ If you’re not currently sleeping well, what could change your life more than a good night of sleep?

    4. Your strength increases. This seems obvious, but it’s more important than you might think. After a certain age, you lose strength each year. It’s important to your health and independence for you to maintain your strength. The best way to maintain strength is to work on building it.

    5. Lifting weights boosts metabolism and aids in weight loss. Lifting weights is more effective for controlling body weight than cardiovascular exercise. High intensity exercise continues to burn calories long after the exercise is over. Building and maintaining muscle also requires a lot of energy.

    6. Your discipline and perseverance will increase. If you can successfully follow a weightlifting routine, you can do a lot of other things, too. It’s uncomfortable to lift weights, and many of the results come slowly. Most people are too impatient to be successful with a weightlifting routine. Be patient and you’ll see results!

    7. Depression and anxiety symptoms are reduced. Pumping iron can be great for your mood. Studies show that you feel less depressed and anxious when you exercise regularly.

    8. Self-esteem is enhanced. You feel better when you become stronger, leaner, and maintain an exercise routine. It’s great for your confidence and self-esteem. You just feel like a million bucks.

    9. Bone density increases. Bone density becomes important as you age. It can be especially important to women. Putting a heavy load on your body is great for your bones and overall health.

    10. Your posture improves. Do you slouch? Improving your strength and muscle tone can help. You’ll have fewer aches and pains, and it will be easier to stand or sit for extended periods of time.

Get started with a weightlifting routine today. Get help if you need to but get started as soon as possible. Remember to be patient. It will take several weeks for your body to adapt. Until that happens, it can be challenging to recover between workouts.

Go slowly and enjoy the process. It won’t be long before you wonder why you waited so long to get started.

Take action now and use everything we have for you at:  WebFitnessClub.com

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Top 8 Personal Size Blenders For Fitness And Clean Eating

WFC Blog - Top 8 Personal Size Blenders For Fitness And Clean Eating

The Top 8 Personal Size Blenders For Fitness And Clean Eating

Blenders never go out of style due to their ease, versatility, and speed. However, you might not want to use a full-size blender when you are simply making your morning breakfast smoothie. In this case, you can use a personal size blender. 

Personal size blenders come with a travel cup that is great for shakes and smoothies.  This makes it easy to bring your smoothie with you during a busy morning. You can easily transfer it to a cup of your choice also. You’ll appreciate the versatility of the personal size blender and the fact it saves you time in the mornings.

These personal size blenders are simple to use and create wonderful shakes and smoothies that fits right into your clean eating lifestyle. They really save the cleaning time from getting out the big blender.

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Hamilton Beach 51101B Personal Blender with Travel Lid, Black

The affordable and effective Hamilton Beach 51101BA personal blender comes with a travel cup and lid, making it easy to blend and take the drink with you. Not only does this blender work with your clean eating shakes and smoothies, but you can also make salad dressing and marinade with all-natural ingredients and no preservatives. It blends fast and comes with a 175-watt blending motor. 

It retails at around $20 and is budget-friendly.

Order It Now…  CLICK HERE!

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Oster BLSTPB-WBL My Blend 250-Watt Blender with Travel Sport Bottle, Light Powder Blue

The handy Oster BLSTPB-WBL My Blend personal blender is a 250-watt blender coming in a multitude of fun colors, including the classic light power blue color. The blender and accompanying sport bottle are dishwasher safe and free of BPA plastic. 

The personal blender comes with recipes for delicious smoothies and shakes. The sport bottle it comes with can be pulled right off the blender and brought with you for easy transport. It also includes one-touch blending for speed and ease. 

This blender retails for about $20 and is a good low price option.

Order It Now…  CLICK HERE!

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La Reveuse Personal Size Blender 250 Watts Power for Shakes Smoothies Seasonings Sauces with 2 Pieces 16 oz Mug, Black

250 Watts personal size blender with 2 x 16 oz BPA Free bottles,8-in-1 can be used for chopping, blending, mixing, grating, pureeing, grinding. High speed stainless steel blade, strong enough to crush vegetables and fruit easily.

Great for making smoothies,shakes, baby formula and morning protein drinks. 2 Cups with travel lid and flip-top lid, makes it easy to take on the go portability to the office, gym or class, in the car or in your bag 

This blender retails for under $30 and is a good choice if you’re looking for a low price. 

Order It Now…  CLICK HERE!

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Electric Portable Blender, TOPQSC 5200mAh USB Rechargeable Personal Blender for Shakes and Smoothies with 15 oz Glass Blender Cup, FDA/BPA Free (Black)

Powerful Smoothie Blender-Upgraded 7.4V dual power motor (16500rmp/min ) enables blender to retrain all nutrients in more rich smoothie in 10 seconds. And the 5200mAh super long-lasting battery supports 20 cups of drink with one full charge.

Easy & Efficient Operation- On/Pulse button pressed for 2-3 seconds, blender makes great smoothies, baby formula by itself. After finishing, the USB rechargeable blender turns off automatically after 45 seconds to save power.

This is a cool little USB rechargeable blender for about $35 which is useful without power.

Order It Now…  CLICK HERE!

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BELLA 13586 12-Piece Rocket Blender, Stainless Steel and Black

The BELLA 13586 personal blender comes in a wide range of colors, from sleek stainless steel and black to fun colors like orange, green, and red. All plastic components are BPA-free and the dual-action blades make it perfect for slicing and grinding all those fruits and vegetables that will become part of your clean eating lifestyle.

This blender has a 700 watt power base with a stainless steel blending blade that can emulsify & liquify whole fruits & even leafy greens, plus a grinding blade that allows you to pulverize dry foods & spices.

Put in your favorite chopped fruit, yogurt and almond milk, and you have yourself a delicious and healthy smoothie. There is also a shaker lid if you want to add any flavorings or seasonings to your blender.

This blender retails for about $40 which makes it a good choice if you’re on a budget. 

Order It Now…  CLICK HERE!

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Magic Bullet Blender, Small, Silver, 11 Piece Set

Effortlessly create your favorite meals and snacks like smoothies, omelets, sauces and dips. 250 Watts high-torque power base.

The Magic Bullet chops, mixes, blends, whips, grinds and more. Cups are made out of high-impact plastic. The 13 Piece Blender Set: Includes Blender, Additional Blender Cups, Blades, Recipe Book & More.

Get more for your money when you spend a little more at around $40 for the Magic Bullet blender. Which is a steal for this awesome blender!

Order It Now…  CLICK HERE!

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Ninja BL456 Nutri Pro Compact Personal Blender, with 18 oz. and 24 oz. To Go Cups, in a Black and Silver Finish

The 900 watts of professional power breaks down fruits and vegetables for nutritious juices and smoothies. The Ninja Nutri Pro provides you with powerful nutrient & vitamin extraction performance to extract hidden nutrition from whole fruits and veggies.

Twist on the spout lids and take your drinks with you for easy on the go sipping. Manually pulse to easily crush ice, seeds, skins, stems and frozen ingredients for a smooth, even consistency.

This is a powerful personal blender for right about $60 when you need the extra power. 

Order It Now…  CLICK HERE!

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NutriBullet NB9-1301T Pro 13 Pcs Sky Teal, 900W

With 900 watts of power, the NutriBullet Pro is faster and stronger than the original, but just as simple to use. Load it up with dense whole foods like nuts, seeds, hard fruits, and kale, then push, twist and blend your way to a healthier lifestyle. 

Optimized 900-watt motor and refined nutrient extraction blades blend. The toughest whole foods into nutritious shakes, smoothies, and nut butters. Included: (1) 900W motor base, (1) Extractor blade, (2) 32 oz. Cup, (2) to-go lid, (2) lip ring, (2) lip ring with handle and recipe book.

Here’s a great package and powerful personal blender for about $85 with the extra power.     

Order It Now…  CLICK HERE!

Take action now and use everything we have for you at:  WebFitnessClub.com

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5 Ways To Keep Your Whole Family Fit

5 Ways To Keep Your Whole Family Fit

5 Ways To Keep Your Whole Family Fit

Is your family less active than they should be? Are you trying to be a good example but the family is just not following your lead? Keeping your family fit can be difficult. Here are some great tips to help you keep your whole family fit.

#1 Make It Mandatory

Getting the family out and active isn’t a choice. If you give children the option to come on a hike or stay inside and play on their computer, you know what they’ll choose. Instead, make it mandatory. Consider including the family outing with other errands. For example, go for a family hike and then go to the grocery store or out to lunch. 

#2 Make It A Family Activity

Children are much more likely to engage in fitness activities if everyone is doing it. Create regular family outings. For example, ride your bikes or walk in the park together. Go for an evening walk as a family. On the weekends, engage in larger activities. For example, go on hikes. In the wintertime you can go skiing, sledding or snowshoeing. During the summertime you can head to the pool as a family or go for a bike ride.

#3 Continue To Model Good Fitness Behavior

Children really do pay attention to what you do. When you are active they’ll be more likely to adopt an active lifestyle. When you head out to exercise, remember to keep your language positive. If your children think you view exercise as a chore, they will too.

#4 Limit Screen Time

If your television, computer and gaming systems are turned off, your children will likely be at a loss for what to do. They’ll be more likely to head outside or to engage in active play. Consider giving them a screen time allowance. They’re allowed 1 hour a day, 6 hours a week – whatever seems realistic for your family. That way when they use their allowance up, they’re done. No more screen time!

#5 Make It Fun

Remember to find activities that your children enjoy. If you love hiking and your children really dislike it, then hiking is going to become a chore. If they love playing Frisbee golf or scrambling around on the local playground, then make time for those activities. When you pay attention to the likes and dislikes of everyone, then your whole family feels recognized. They’ll have a much more positive attitude about exercise.

Getting active as a family is about changing habits. Look for ways you can get people off the couch and moving. Walk or ride bikes to the store and around the neighborhood. Go to the park. Engage in activities that everyone loves. Have fun!

Take action now and use everything we have for you at:  WebFitnessClub.com

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4 Steps To Add More Superfoods To Your Food Intake

WFC Add More Superfoods To Your Food Intake

4 Steps To Add More Superfoods to Your Food Intake

Are you getting enough variety in your diet? Most people don’t. Our bodies are designed to thrive with a supply of a number of nutrients. Superfoods are foods that contain a great amount of nutrients. They’re also probably foods that you don’t consume on a regular basis – if at all. Here’s how to add more superfoods to your daily diet.

First it’s important to understand what superfoods are. You can’t add them to your diet unless you’re aware of them. Superfoods are foods that are jam-packed with vitamins and antioxidants. Common superfoods include:

* Açaí

* Barley

* Beans 

* Bok Choy

* Lentils

* Buckwheat

* Nuts and Seeds

* Sprouts

* Blueberries

* Broccoli

* Oats

* Oranges

* Pumpkin

* Salmon

* Soy

* Spinach

* Tea (green or black)

* Tomatoes

* Yogurt

As you’ll notice from looking at the above list, superfoods are primarily fruits and vegetables. There are also some whole grains, legumes and fish. Adding superfoods to your daily diet can happen when you take these steps.

Step One: Create a menu plan for the upcoming week. Include recipes that contain your superfoods. Shop from your grocery list. Try to add a fruit or vegetable to each and every meal. Try to include one meal each week that contains fish or is vegetarian. 

Step Two: Snack on seeds, berries, and nuts. Seeds, nuts and berries make a delicious snack. You can also add them to yogurt and have a superfood snack. Berries, nuts and seeds can also be added to steel cut oats for a superfood breakfast. 

Step Three: Switch to whole grains. Change your white bread, white rice and instant oatmeal to whole grains. Enjoy steel cut oats, barley, and buckwheat instead. Eat whole grain breads and cereals.

Step Four: Add green tea to your morning or afternoon habit. You don’t have to switch and stop drinking coffee. However, if you can add green tea to your routine each day you’ll get a whollop of nutrients and antioxidants. 

Try to add one new superfood to your diet each week. You don’t have to eat all superfoods all the time. Variety is important. However, by adding them to your regular meals in addition to other fruits and vegetables, you’ll be giving your body everything it needs to stay strong and healthy.

Take action now and use everything we have for you at:  WebFitnessClub.com

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5 Factors To Consider When Setting Up A Home Gym

WFC 5 Factors When Setting Up A Home Gym

5 Factors To Consider When Setting Up A Home Gym

A home gym can be the answer to your health and fitness prayers. You no longer have to worry about paying a gym membership every month. You don’t have to wait in line to get on a piece of fitness equipment. And you don’t have to brave the weather outdoors. Having a home gym offers convenience and comfort. However, setting up a home gym can be a bit of a challenge. There are a number of decisions to make and factors to consider. Here’s what to think about when setting up your own home gym.

#1 Purpose 

What’s the purpose of your home gym? Are you looking to increase muscle strength and toning? Are you interested in improving your heart and lung function? Both aerobic and strength training are great for overall health. However, you may not have room or the budget for both. First, decide the primary goal or purpose for your home gym. 

#2 Space 

How much space do you have in your home for your gym? If you’re short on space, then something compact like a foldaway treadmill may be a good option. Other options include a spin bike, and a fitness ball or yoga mat. 

If you have plenty of room, then an elliptical or a home fitness center may be an option. You can also purchase a stair stepper or a treadmill that doesn’t fold away. 

#3 Budget

Some fitness equipment can cost a bundle. However, you don’t have to spend your life’s savings to get a nice home gym. In fact, you can get barely used equipment at your local second-hand store. Many people buy top-notch fitness equipment and then realize all too late that they’re not going to use it. You can take advantage of their mistake.

#4 Maintenance

Most fitness equipment requires regular maintenance. Before you purchase any fitness equipment, make sure you understand the maintenance requirements. For example, treadmills often need to have their belts lubricated. They also need to be cleaned on a regular basis. Most equipment is easy to maintain as long as you know how.

#5 Placement

Where are you going to place your home gym equipment? What additional equipment or items do you need? For example, many people have a television and/or stereo system in their home gym. Is your lighting appropriate? Do you have a fan or air circulation? Do you want or need a mirror to maintain proper form?

Before you purchase anything, make sure you’ve taken these five decisions into consideration. Once you’ve decided what you want to include in your home gym and you’ve evaluated space and budget, it’s time to compare equipment. Price new and used equipment. Look for brands with a reputation for quality. 

A home gym is a convenient and comfortable way to stay in shape. If you’re looking to lose weight and get in shape, consider adding a home gym. You can achieve your health and fitness goals in no time.

Take action now and use everything we have for you at:  WebFitnessClub.com

Here’s a great home gym you can order today… CLICK HERE!

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10 Keys You Should Know About Stretching

WFC-10 Keys About Stretching

10 Keys You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1.  To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2.  Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

3.  Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly.  This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax.  You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4.  Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5.  Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching.  Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it.  Then, do the same to the sides and the back of the head. Always move slow and easy and don’t over do it with your neck.

6.  Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7.  Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it.  Increase your limits slowly. Alway listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8.  Learn to rest.  Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9.  Do aerobic exercises to strengthen your heart.  It will also help your muscles warm up before a workout. Aerobic exercises are those physical activities that use oxygen for fuel. This includes cardiovascular exercises such as jumping rope, running or swimming.

10.  Music may help you when you want to train for longer periods or to increase your intensity. Just make sure that you bring your headset with you so you won’t disturb people who don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

Take action now and use everything we have for you at:  WebFitnessClub.com

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Why You Should Avoid Getting Into A Weight Lifting Rut

Why You Should Avoid Getting Into A Weight Lifting Rut

Why You Should Avoid Getting Into A Weight Lifting Rut

Once you have begun your strength training program, you might find yourself in a weight lifting rut. It can happen easily to even the most motivated of us.

We want results and we want them yesterday. The endless repetitions can start to drive us out of our minds.

Even worse, doing the same exercises over and over again can get your muscles into a certain set of habits. They will need all new workouts to challenge them to the max and get the best results.  

Worst of all, you might think about giving up because you are not seeing the results you want. Maybe the scale seems stuck on the same number for weeks.

Or disaster has struck: your weight has gone up despite your best efforts and the fact that you are nearly starving yourself. This could be a good sign because muscle weighs more than fat. 

Many people throw in the towel at this point. But that would be foolish after all your hard work. Build on your success by re-thinking some of your approaches to getting fit.

Once you review your progress and routines, you can find all new ways to get out of your rut and back on track.

The first step is to identify your goals’ “To lose weight” or ‘to get more fit’ are too vague.  Be specific, so you can then use the right tools and take the best actions to achieve the goal. For example, you might wish to lose 20 pounds and reduce your percentage of body fat by 10%.  

In terms of weight loss, don’t starve yourself. Focus on protein in order to build more muscle. More muscle will burn more calories and boost your metabolism, to burn even more calories.

In terms of strength training, you might decide that you want to progress from starting at 2 pounds to working up to 10 pounds, from 1 set of 8 reps to 16 reps and from 1 set to 3 sets.

Tired of endless reps with your hand weights? Try working out with resistance bands. Add a few new exercises to your strength training.

Or, discover some new routines to work out in a whole new way.  Resistance bands come in a range of weights (loads) so they are sure to suit your fitness level. You can also use more than one to increase your loads.  

Resistance bands can also help you work different muscles in different ways. Many of the exercises you can do with the bands are similar to the workout machines in the gym, but they are portable and you can use them at home, or anywhere you feel like working out.

A change of scenery might also get you out of your workout rut.  With resistance bands you can even take our workout outside.

Don’t just give up on your workout due to getting stuck in a rut.  Adopt some new strategies and give your strength training a whole new spin.

Take action now and use everything we have for you at:  WebFitnessClub.com

Go to WebFitnessClub.com and click on Products to see the best Resistance Bands that we recommend. Order your Resistance Bands today and use our WebFitnessClub Membership training videos about Resistance Bands.

Download your copy of this article on audio here…

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Light Weights Versus Resistance Bands

WFC Light Weights vs Resistance Bands

Light Weights Versus Resistance Bands

Some people swear by light weights in relation to getting the best workout, while others advocate resistance bands being the best.

The truth is that they both have their place in strength training. Each offers a chance to build muscle quickly, safely and consistently provided you follow proper form in using them correctly.

When we think of lifting weights, we usually think of dumbbells, hand held single weights, and barbells, big metal bars we hold in two hands that have extra weights put on either end of them to make them heavier and heavier. 

Then we have weights machines, that confusing array of huge, clanking monstrosities that completely confuse us whenever we go to a gym, so we shy away from them and hide in a corner rather than try to work out with the ‘big boys’ pumping iron who have rippling muscles like Mr. Universe. 

Light weights and resistance bands can take the place of those horrible machines in most cases. Best of all, they can be used right in the comfort of your own home any time you wish to work out. 

There is no need to drag yourself to the gym and back. You don’t have to buy a lot of expensive equipment or fancy clothes.  Using both light weights and resistance bands will not only give you a range of workout options to sculpt your whole body, they will also prevent you from becoming bored with your strength training routines.

The best workout is the one you will stick to.  Consistent effort in strength training is what gives real results in the form of toned and trim lean muscle.

Lean muscle supports your joints. Weight bearing exercise builds bone, which can in turn keep you stronger and more mobile and therefore more independent as you age. 

Light weights can help with both, but it is easy to get into a rut, doing the same exercises over and over again, up, down, up, down.  This can make your muscles become less challenged. 

If this happens, you will reach a training plateau. Resistance bands can help move your muscles in all new ways to get you out of your rut and work you muscles in all new ways, with new exercises and a wide range of motion. 

It does not have to be an either or situation when it comes to hand weights versus resistance bands. You can use both. Either add a few new moves using your resistance bands to your workout sessions. Or alternate days, weights one day, resistance bands the next day.

Finally, both hand weights and resistance bands can be added to a range of exercises, including squats, lunges, sit ups, yoga poses and more. Try a few of them with both and see which works best to take your strength training routines to a whole new level.

Take action now and use everything we have for you at:  WebFitnessClub.com

Go to WebFitnessClub.com and click on Products to see the best Resistance Bands that we recommend. Order your Resistance Bands today and use our WebFitnessClub Membership training videos about Resistance Bands.

Download your copy of this article on audio here…

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