Tag: Fitness

Aviance Philippines: Post-Holiday Workout Routines

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What are great workout routines you can do for after the holidays?

  1. Strength Training Workouts
  2. Cardio Workouts
  3. Plyometrics
  4. Yoga
  5. Squats and Pushups
  6. Rope, Plank, and Dip
  7. Stretch It Out

 

The holidays are a season for gift-giving, whether skincare and beauty products like Aviance in the Philippines or otherwise. When the holidays are over, post-holiday workouts are usually a challenge when keeping fit. Even if you don’t typically work out, it’s always a good idea to keep moving, especially when you’re prone to eat more than usual.

Every good fitness plan should involve a doable workout routine. The key toward shedding off extra holiday fat is by simply following these post-holiday workouts:

 

Strength Training Workouts

The best way to strengthen and tone your muscles is to focus on specific parts of your body for strength training workouts. Note that doing strength training more than is required may cause to hurt your muscles. Muscles that have been fatigued through training need time to rest and repair.

 

Cardio Workouts

Cardio Workouts

Walking, running and jogging are some of the easiest cardio activities because they don’t require much equipment and can be done anywhere. Swimming is another great cardio workout. It burns calories quickly and does not put as much impact on your joints. Try to get in at least 30 minutes to an hour of cardio at least 3 to 5 times a week.

 

Plyometrics

Strength training and cardio are not the only ways to shed off the excess holiday fat. Plyometrics is basically a type of exercise that uses explosive movements, often repetitive, to develop muscle power in order to generate a large amount of force quickly.

This type of explosive movement is very important in sports like boxing to throw quick punches or basketball to explode quickly and get a rebound. It can help burn fat off quickly and still have fun doing it. It will improve your cardiovascular health as well as your overall physique.

 

Yoga

Yoga

Doing yoga after the holidays can do no wrong after an indulgent season. The physical benefits of yoga include better and more balanced breathing, increased energy levels, and even better blood circulation throughout your body. A few minutes of yoga can help in coping with stress, improving your sleep, and even sharpen your concentration.

 

Squats and Pushups

Squats serve as a great overall exercise that can build your strength and agility. You can do squats by placing a chair behind you, go-chair less, or grab a free weight for an extra challenge while doing the movement. The proper form for squatting is standing with your legs about shoulder-width apart, extending your arms forward, and beginning to bend your knees. It is better if you have a chair. Squat down until your butt reaches the chair, otherwise continue down as far as your balance allows. Alternate sets of 12 with the next exercise.

 

Rope, Plank, and Dip

Rope, Plank, and Dip

This workout will challenge you the most. You need to start first with 30 seconds of jump rope, then another 30 seconds of holding a plank position on the mat, finishing the circuit with a set of 10 dips using a chair as a base.

First step: Plank position is balancing on your forearms with your feet close together. Make sure to relax your neck and engage your abdominal muscles to prevent strain on your back.

Second step: Position yourself on the edge of the chair with your feet on the floor slightly farther away from you than normal. Reach behind your back then bend at the elbow to allow your hips to dip toward the floor. Engage your triceps and abs to return back at seat height. Repeat this at least 10 times.

Last step: After 3 rounds of alternating jumping rope with the plank, up the duration of planking by 15 seconds then 45 seconds of jumping rope then another 45 of holding the plank. You can start this exercise at whatever level you’re comfortable with, gradually increase. Set a goal for yourself and see how much time you can add to a circuit after a week of practice.

 

Stretch It Out

Last but not least, give your body flexibility by including some stretching. Target your arms and calves with a few light stretches. A rule to remember is not to fight the tension in your body as your muscles are trying to protect themselves. Breathe into the movements as you release inhale and exhale.

 

Key Takeaway

The holiday season is more than just indulging in delicious holiday treats and gift-giving, whether it’s skincare products like Aviance in the Philippines or otherwise.

It’s normal to put on weight during this time of the year, and it’s really not that hard to lose the added holiday weight. The combination of strength and cardio exercises is just what you need to feel great as you are while losing weight. Do yoga if you want to feel more relaxed and unified than ever. If you’re feeling a bit more active and need a little push, workouts like plyometrics and circuit training will do the job.

Whatever workout routines you’re planning to pursue after the holiday season, it’s always better to keep moving towards good health and focus on getting back into a healthy routine!

Let’s Get Physical: Exercises You Can Do While at Work

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What are exercises you can do while at work?

  1. Leg exercises
  2. Arm exercises
  3. Core exercises
  4. Thigh and glute exercises

 

 

Living a healthy life means not only eating the right food and taking dietary supplements from brands like Beyonde, but also exercising regularly. Unfortunately, many of us struggle with finding time for physical activity. We spend most of our days in the office, just sitting down by our desks. Instead of going to the gym, why not just work out in the office instead? These are exercises everyone can do while you are at work:

 

 

Leg Exercises

 Leg Exercises

Stair climbing

Use the stairs instead of the elevator during your breaks.

  • To make the most out of your stairs, climb them with the proper walking posture. First, make sure your shoulders, hip, knees, and ankles are in a straight line. Next, hold your head high with your navel pulled to your spine.
  • As you walk, hold the handrail for added balance and count the number of steps you take to avoid looking down.

 

Seated Leg Raisers

  • First, make sure your chair has a lot of leg space.
  • Sit near the edge of the chair, then straighten your right leg.
  • Raise your right leg and then lower it. Do the same for the left leg.
  • Alternate between right and left leg for 30 reps.

 

Leg curls

  • Place your hands on the back of your chair as support.
  • Kick your left leg until your feet reach the back of your thigh.
  • Lower the leg and do the same step on the other side.
  • Do 10 reps.

 

 

Arm Exercises

Wall pushup

  • Place your hands on a wall with arms at shoulder length and straight elbows close to your side.
  • To do a pushup, just inhale and bend your elbows at 90 degrees. Afterward, straighten your elbows and exhale.
  • One set is 12 pushups.

 

Triceps push-back

  • Stand with feet shoulder-width apart and bend your knees slightly.
  • With your arms by your side, face your palms to the back.
  • Move your arms from the back for 5 seconds, and then move it to the front. Do this for 20 reps.

 

Bicep curls

Instead of weights, you can use two water bottles or juice bottles, like Beyonde Maqui Plus.

  • While standing, take the bottles in both hands and face your palms upward.
  • Start curling your arms from your thighs up toward your chest. Pause in this position for 5 seconds before bringing it down.
  • Repeat these bicep curls 15 times.

 

Namaste

  • While sitting down, straighten your back and place feet firmly on the ground.
  • Put your hands on a prayer position.
  • Push both hands with contracted arm muscles for 20 seconds, then lower your hands.
  • Repeat 10 reps.

 

 

Core Exercises

Core Exercises

Desk Chair Swivels

Twirling your chair will strengthen your oblique muscles.

  • Move your chair away from your table until only fingertips reach.
  • Raise your feet until they hover and stand straight.
  • Contract your core and twirl your chair in the left, center, and right direction while your upper-body stays still.
  • Repeatedly swivel your chair until you reach 20 reps.

 

Double Knee Lifts

  • Sit near the edge of your desk chair.
  • Place feet firmly on the ground and hands on the bottom of the chair seat for balance.
  • With your core, raise your knees and lower them. Repeat this 10 times.

 

Core clench

This simple exercise not only strengthens your core but is also a great position to do while you work at your desk.

  • Stand straight and clench your butt cheeks. To make clenching easier, put a bit of distance between your spine and the back of the chair

 

 

Thigh and Glute Exercises

Wall Sits

A movement that serves as a fantastic variation of a static hold.

  • Start the exercise by standing with a straight back against a wall, with feet shoulder width apart and 1 foot away from the surface.
  • Then, bend your knees until they are in a 90-degree angle. Make sure that your knees are directly above your ankles.
  • For 60 seconds, stay in the position while contracting your abdominal muscles
  • Repeat for 10 reps.

 

Calf raises

A great exercise to do before your meeting.

  • Face sideways to a wall and place your hand on the surface.
  • Stand with feet shoulder width apart.
  • Raise your heels until you are standing on tippy toes.
  • Stand on your tippy toes for 5 seconds then lower back down.
  • Repeat everything 12 times.

 

Load buster

Work your thighs by carrying a load in between your knees.

  • Get any small load in your office (ex. Rolled towel, Beyonde Maqui Plus bottle).
  • Put your feet firmly on the ground while sitting down, and place the load in between your knees. Then, hold your hands by the hips.
  • Using your core and thighs, lift up both knees up to the chest.
  • While your knees are lifted, extend your legs forward and squeeze the thighs for 3 seconds before bringing your knees down.
  • Repeat for 15 reps.

 

 

Key Takeaway

To live a healthy life, you should not just stick with consuming the right food and Beyonde supplements, but he or she should exercise regularly. Unfortunately, most of our time is spent in the office. Exercise is not strictly limited to the gym. Besides the movements listed above, there are many ways that you can get a good work out in, even at work!

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