An easy way to burn a few extra calories in your day is by not skipping commercials while watching television.  Instead, you can use this time to do short exercises like marching in place. 

A recent study looked at the amount of calories that were burned from an hour of sitting versus an hour of sitting with interspersed activities of marching in place.  In 25.2 minutes of commercials participants recorded 2,111 steps. This increases the calories burned in that hour from 81 to 148 calories.

This is an easy way to burn a few extra calories so try it out next time you sit down to watch an hour long television show.

For more ways to burn a few extra calories a day visit Women’s Health Magazine.

“The biggest mistake that new runners make is that they tend to think in mile increments—1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles.” 

“Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make.” 

“The ‘talk test’ means running at a pace comfortable enough to converse with a training partner—but not so easy that you could hit the high notes in an Italian opera.” 

“When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed.” 

“If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all.” 

“Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs.”

“You must listen to your body. Run through annoyance, but not through pain.” 

“Energy bars are good portable food for runners. Look for bars with 4 grams of fat or fewer per 230 calories. Fat slows down digestion.” 

• Enhance muscle performance; restoration, improvement, or maintenance of stregth, power, and endurance
• Increase strength of connective tissue: tendons, ligaments, intramuscular connective tissue
• Greater bone mineral density
• Decrease stress on joints during activity
• Redue risk of soft tissue injury
• Improve capacity to repair and heal
• Improvements in balance
• Enhance performance of activities of daily living, occupational or recreational activities
• Increase muscle mass & decrease percent of body fat
• ENHANCE FEELING OF PHYSICAL WELL-BEING

(via kelleykelleymoore)

Why Should I Jump Rope?

• Can burn 1000 calories/hr
• Tones and builds lean muscles
• Combines agility, timing, coordination, and endurance
• Improves cardiovascular health
• Easy to learn, inexpensive, and portable

Here are some quick and easy exercises that you can perform while on vacation to keep up with your normal exercise routine.

1. Stair Exercises - Stairs are a great cardio workout. Try walking up and down the stairs, or start at the bottom floor and climb as many levels as you can and take the elevator down. 
2. Walking - A simple exercise is to just take a walk for 20 to 30 minutes. This is not only a great cardio workout but it will allow you to enjoy the scenery while on vacation.
3. Yoga - You can perform simple yoga exercises like the Downward Dog or Half Sun Salutations when you wake up in the morning.
4. Ab Exercises - Perform a series of crunches or leg lifts in your hotel room or in the hotel gym to keep your abs in shape.
5. Calisthenic Exercises - Start with marching in place, then transition to jumping jacks, and finish with a series of lunges on both sides.

Try these easy exercises while on vacation and you will feel great.  

Here are 4 great moves you can do with a kettlebell.

Swing With Leg Raise
Lateral Lunge With Biceps Curl
Squat To Rotational Press
Thread to Row

While you can use a dumbbell for these moves, a kettlebell’s weight isn’t evenly distributed, so your muscles have to work harder to steady the bell with each lift or swing.

Three or four times a week, do two sets of this circuit with an eight-to 10-pound kettlebell. Complete the prescribed reps of each exercise, moving from one to the next with little or no rest.

Click here to read more about these kettlebell exercises.

Eight to ten minutes of exercise in the morning can get your heart rate pumping and raise your energy level to get your day started.  Here are three different exercises you can try:

Stair Exercises:

You decide the pace of this exercise based on your fitness level.  You can either walk slowly up and down the stairs, speed up on the way up and slow on the way down, or reverse it and go slow up on the way up and fast on the way down.  Eight minutes of stair exercises in the morning will get your day started right.

Step Aerobics:

You can either use an aerobic stepper or the bottom step of a staircase to perform this 8 minute morning exercise.  Just step up with the right foot and then the left and then down with the right foot followed by the left.  You can increase the intensity of the exercise by holding weights in your hands.

Half Sun Salutations:

With or without a yoga mat you can perform this simple and quick exercise.  Just stand with your feet together and a straight back.  Then inhale and raise your arms over your head until your palms meet.  When you exhale bend forward and try and touch the ground with your hands.  Inhale again and raise up until you have a flat back parallel to the floor and then exhale and bend forward again. Final inhale, raise all the way up till you are back to the starting position with arms to the side.  Do this as many times as you can in eight minutes in the morning.

These are just some examples of simple exercises that you can easily do for 8 minutes every morning.  

Read more here.

spineandsports:

• Anti-inflammatory properties, reduces muscle pain
• Reduces pain from strenuous exercise
• Analgesic properties without medication side effects
• Ginger proved more effective against pain relief than placebo