5 WAYS TO TRANSFORM YOUR HOME INTO A PERSONAL GYM.

You're not a member of a gym.
You don't have time.
Don't worry..

Here are some amazing way on how transform your home into a personal gym:


1- A Doorframe:

Use it to replace: Chest press, tricep extension or shoulder press machines

•How: With an isometric exercise performed in a stand-still position (lazy girls rejoice!) that works your shoulders, chest and arms

•Try: The Doorway Push
Stand in an open doorway, knees slightly bent and feet shoulder-width apart. Your arms are relaxed by your sides. Straighten your arms and slowly raise them until they come in contact with either side of the doorway. Next, press them firmly against the door frame as hard as you can for 10 seconds. Rest and repeat for five reps. Complete four sets.

2- A Dining Room Chair:
Use it to replace: A ballet barre

•How: Use the back of your chair for balance to maintain good form while you perform targeted exercises to work your calves, butt, and thighs

•Try: Relevé Plié
Stand with heels together, toes apart, so your feet form a V-shape. Gently rest your hands on the back of the chair. Engage your core and rise up onto the balls of your feet. Bend your knees over your toes, lowering about halfway, then straighten your legs, squeezing your inner thighs as you extend. Do 4 sets of 10 reps.


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3- A Box of Detergent:
Use it to replace: A kettlebell

•How: With a core-centric move that challenges you to focus on your form and agility for a full-body workout

•Try: Off Set Farmer's Carry
This workout works best with a box of detergent with a handle. Pick up the box of detergent with one hand and stand with your arms straight. They key here is use your core strength to keep your shoulders level as if you were carrying weight in both hands. Walk 20 steps forward, turn around, and walk 20 more steps. Set the box down and switch hands. If you sway or have to change your gait, start with fewer steps and work your way up as you feel comfortable.

4-Bottles of Water
Use it to replace: Light hand weights

•How: Take advantage of the lighter weight by performing your usual curls and presses with higher repetitions. For even more burn, hold a plank for 30 seconds followed by 10 pushups before picking up your water bottles.

•Try: Bicep Curls
Stand up straight with feet shoulder-width apart and a slight bend in your knees. Hold a water bottle in each hand with your palms facing upward. Keeping your upper arms completely still, exhale and curl the water bottles upward while contracting your biceps. Then, inhale and slowly begin to lower the water bottles back to the starting position. Complete 3 sets of 15 reps.


5-A Towel
Use it to replace: A resistance band

•How: Combine a resistance exercise that works the arms with a lower body move to kill two birds with one stone

•Try: V Squats
Start by standing with feet a little wider than hip width apart. Grip the ends of the towel with each hand and hold it taut overhead, pulling for resistance. Lower down into a squat, bringing the towel down in front of your chest until it is parallel to the floor, then squeeze your glutes and return to standing, raising the towel overhead again. Complete three sets of 10.

Exercise Twice a Week Enough To Avoid Heart Disease.

Middle-aged women who work up a sweat a couple of times a week will find they are doing enough to protect their health  because working out more has little added benefit.

Researchers found that the physically active had lower risk of heart disease, stroke and blood clots than women who refrained from any exercise.

But more frequent physical activity did not result in further cuts in risk, said findings in the journal Circulation.

The study showed women who performed strenuous physical activity  enough to cause sweating or a faster heartbeat  every three or four days were about 20 per cent less likely to develop health complications.

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Exercise associated with reduced risk included walking, gardening, and cycling.

Inactive middle-aged women should try to do some activity regularly.

“However, to prevent heart disease, stroke and blood clots, women don’t need to do very frequent activity as this seems to provide little additional benefit.”

How Regular One Minute Walks Are Huge Boost To Health.

Housework and gardening chores can also add years to your life.

Inactive people who take up low-intensity activities for a minute at a time can cut blood pressure and cholesterol while boosting their well-being.

The breakthrough comes after tests showed it is better to keep moving throughout the day rather than undertake an intense burst of exercise followed by rest.

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The results from a study of more than 1,000 elderly people are the clearest sign yet that exercise taken little and often, and a healthy diet, is the key to a long and healthy life.

Lead researcher Dr Thomas Buford, of the University of Florida Institute on Ageing, found that elderly people with limited mobility can lower their risk of heart attack and coronary death by a minute of physical activity.

Dr Buford said: “In the past, much of the emphasis was placed on engaging in structured physical exercise.

“It is becoming increasingly evident, however, that encouraging individuals to just reduce the amount of time they spend being sedentary may have important cardiovascular benefits.”

Experts say people should do 150 minutes of moderate or 75 minutes of vigorous exercise every week.

6 Amazing Safe Fitness Tips For Pregnant Women.

Pregnancy shouldn't get in the way of staying fit and healthy and doing a bit of daily exercise is actually recommended.

In fact, keeping active can reduce back pain and swelling, speed up recovery after giving birth, ease stress and help speed up the birthing process.

However, common misconceptions that woman should just sit back and put their feet up are still holding pregnant ladies back from exercise.

In fact, a survey conducted by Fitness First and YouGov found that, 53 per cent of people do not believe that exercise can boost general wellbeing in pre and post natal women and only 25 per cent of women think it’s safe to run during pregnancy.

1. Running Is Safe:

As long as you are healthy, it is safe to run right up until labour - just don't compete with your pre-pregnancy running achievements.

Ensure you are hydrated and wear supportive running shoes.

Stick to running on flat surfaces during your second trimester as your centre of gravity will shift as your bump grows, leaving you more prone to a slip or or fall and a fast walk may be a better choice as your due date approaches.

2. Strengthen Your  Tummy:

Your abdominals and core, including your pelvis floor should be strengthened throughout pregnancy as this will aid in labour, delivery and recovery.

However, you should avoid crunches or any exercises involving your back after the first trimester.


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3. Don't Try New Things:

Never try something new during your pregnancy and always listen to your body as everyone reacts differently towards exercise during pregnancy.


4. Get comfy

Breathing, stretching, strengthening and relaxation exercises in classes such as Body Balance can help you feel more comfortable with changes in your body and mind during pregnancy.

5. No dangerous antics

Joints and tendons become weaker during pregnancy so it's best not to participate in any dangerous sports and avoid any deep stretches such as heavy lunges or squats.

6. Drink plenty of H20

Drink plenty of water to stay hydrated and control body temperature.