SPORTSNFITNESS

Watch "3way Cable Row" on YouTube A great new twist on working your back.

Plyometrics. Jump-training is what it means. Plyometrics are a great way to incorporate strength training and cardiovascular training. Jump training requires the body to generate power through the muscles for quick moves. Incorporating plyometrics into your fitness regimen will help you improve both your strength and cardiovascular ability. Here are the moves in the workout: 1. Carioca - Quick feet drill (Also known as a 'grapevine'). 2. Side Shuffle - Stay low in a squat with minimal upper body movement. 3. Power Skips - Swing hard with the arms and get high off the ground. 4. High Knees - Aim for the knees to come above the hips as quickly as possible. 5. Glute Kicks - Take small steps and try to literally kick your glutes every time. 6. Lunges - Take large steps and go slow with perfect form. 7. Squat Jumps - Leap as far forward as possible and hold the squat once landed.

Here's a video of the Tri-Fat Blaster workout: Beginner - Start with 4 reps Novice - Start with 10 reps Advanced - Start with 20 reps

No time for the gym or an entire hour workout? Here's a great workout using just a medicine ball/sandbag and a kettlebell. There are only three moves, but this workout is a great way to challenge your level of conditioning. If you think you're fit, try this workout! Three moves to blast fat: Move #1 - Kettlebell Swing - Using kettlebell of appropriate weight, grasp kettlebell with both hands on the handle. - Lower into squat and swing the kettlebell up to shoulder height. - Keep arms flexed throughout the move and contract your core. - Lower the kettlebell back down while lowering into a squat again. Move #2 - Medicine Ball Slams - Place medicine ball in front of you. - Lower into a squat and pick up the medicine ball. - Keep arms flexed and raise ball up over head. - Contract core and throw the medicine ball onto ground in front of you as hard as possible. Move #3 - Burpees - Begin in a standing position. - Drop into a squat with your hands on the floor in front of you. ...

For all those procrastinators out there, time is running out for holiday gift shopping! What about those who have finished shopping but cannot figure out what to get those two pesky people that are impossible to shop for? How about that athlete that has EVERYTHING, what to get them? Grab some eggnog, take your laptop over to the fire and relax. I'm writing to help everyone out who is stumped for gift ideas, struggling to find what to get the casual exerciser or the committed athlete and those who just need better fitness gift ideas under a budget; because let's face it we could all use some extra spending money. Here is the SPORTSnFITNESS Holiday Gift Guide: Exercise Ball (For all levels) - This makes a great gift for a beginner or novice or even conditioned athletes. The exercise ball can be used in so many different ways to work the body in and outside of the gym. - Be sure to get the right size (55cm for shorter, 65cm or 70cm for taller/larger) which can start as low as $7-...

Excuses are the most common thing I hear when talking to people about fitness, diet and exercises. I've compiled a list of common excuses and rebuttals. This list is for inspiration, motivation or even for those who may say these excuses to themselves and talk themselves out of achieving a healthier lifestyle. Excuse #1: "I can't exercise..I have to take care of my family, kids etc..." - Include your family/kids in your routine! Take the kids/baby for a walk, ride bikes etc, If you want to work out alone, trade babysitting days with a fellow friend. Excuse #2: "I don't like to exercise!" - Think of working out as playing, not exercise. Do something or activities you enjoy so you won't think of it as a chore. Excuse #3: "Getting exercise/going to the gym costs too much money!" - You don't need a lot of money or even a gym membership to get healthy. Most libraries have workout dvds to borrow, trade fitness equipment with your workout part...

“Pain is weakness leaving the body.” - Eddie George

The last post with Edison's phrase got me thinking... What if we were all to reach our fullest potential and achieve our dreams? What would that journey be like? You see it in magazine, movies and interviews. The story of how someone who accomplished their dream got there. It's usually a dramatic story involving obstacles, failures, defeat that eventually lead to perseverance and later success. Fitness can be considered quite a journey itself. Some people struggle with the beginning stages, other are stuck in a rut and some are facing those minor details standing in the way of their dream. Sometimes it takes a little motivation and analysis to achieve goals. It's easier to look at a situation and pinpoint the problem when things are organized. What better way to organize your fitness endeavors than with a journal! Logging your workouts and what you eat can help you track your efforts and progress. It also makes it easier to pinpoint why those crunches or early morning runs ...

"Where the heart is willing, it will find a thousand ways. Where it is unwilling, it will find a thousand excuses." ~ Arlen Price

"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly. " ~ Stephen R. Covey

"If your ship doesn't come in, swim out to it." ~ Jonathan Winters

The lower abdominals are particularly tricky to target. This is because the abdominals are all one muscle. The ability to target one section rather than the entire muscle is not possible. It is possible to stress a certain section of the abdominals utilizing resistance, gravity and planes of motion. Depending on your genetics and diet, you may be able to crank out a few reps and the lower abdominals will really pop. For those of us who find it seemingly more difficult to develop the lower region of the rectus abdominis, we have to work a little harder to get definition. Try this move (with variations) on the bench for a challenge: Remember: - This move incorporates hip flexors, be sure to focus on using only the abs by contracting them throughout the move. - The arms are used for a brace, be sure not to rely on your upper body strength throughout the move. - Inhale on the lift, Exhale on the lowering.

Motivation is sometimes what gets people through their hardest of times. Motivation is not always a given and sometimes it isn't always easy to find. Motivation is something that can be generated internally, though external factors sometimes help with that whether it's through motivational pictures, phrases, stories etc. Throughout the course of the week, I will be posting Motivational Phrases so you have some support here on the blog to help spur you through your workout, your work day and will continue through each week. Here's a motivational phrase for today: "Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use." ~ Earl Nightingale

”The measure of who we are is what we do with what we have.” - Vince Lombardi

The Compulsive Texter's Workout Nowadays, everyone has a cell phone and the majority most likely use it more often than their own mouths. Here's how to take advantage of your texting addiction and serving a great fitness purpose at the same time. The Compulsive Cell Phone User can incorporate a great cardio routine during their newest addiction in a variety of ways. Whether using the elliptical, upright bike, recumbent bike, treadmill, stairmaster or jogging outside; this is the perfect workout to keep you distracted and motivated to burn calories. For the warm-up: - Use the cell phone to send a text message/email/instant message/Blackberry Messenger etc Cardio: - Once you've sent your message, begin your cardio workout (Increase your speed on your machine or begin running) - When you receive a response to your text message/email/instant message/Blackberry Messenger etc bring your workout back down to a comfortable state where you can safely respond. - After sending the m...

Whether we like to address it or not, gyms are not always the cleanest place. People are pushing their bodies to the limits and there is a lot of sweat to show for it. Gyms can be a breeding ground for germs, diseases and infections. This is not meant to scare anyone away from the gym, but more so to educate on ways to avoid the funk. Tip #1 - Use antibacterial lotion often in addition to washing your hands with soap & water. Your gym should have antibacterial lotion stations throughout the gym to use before and after a workout. Tip #2 - Avoid touching your eyes, nose, mouth and ears during your workout. These areas have tissue that can be susceptible to infections rather easily. Take care to avoid spreading germs to these areas. Tip #3 - Maintain personal space. A sneeze can travel up to 6 feet away! Be sure to give those around you space to workout as well as keeping yourself enough personal space. Tip #4 - Bring your own workout towel. Using the gym towels is a convenience and t...

Fitness Planning can be complex to those who are unsure where to start. There's gym memberships, fitness gadgets from infomercials, diet pills, trainers, workout clothing, shoes etc. Prepping to become fit can be a daunting task. Never fear. Here's an easy plan that can guide you on your way to proper fitness and better, improved you. Step 1: Commit to Getting Fit - Making the commitment is the first step. Be sure that you are doing this for yourself and not for someone else. The only sure way to achieve true fitness success is to be 100% dedicated to your own goals and needs. Step 2: Assess Your Needs - Decide what you need to do to be fit. Determine what goals you want to achieve and even consult a physician or nutritionist to ensure your goals are healthy and realistic. Step 3: Budget Your Expenses - Once you know what it is you need to achieve your goals, plan out a budget. Decide what amount of money you can allocate for a gym membership, trainer etc. Don't have that m...

Only have 5 minutes to spare? Great! Get your day started off right with this 5 minute abdominal workout. Minute 1: PLANK Trainer's Notes: - Make sure your elbows are directly underneath your shoulders. - Create a straight line from head to toe. - Engage the core by contracting abdominal muscles. - Remember to breathe! Side View: Front View: Minute #2: STABILITY BALL CRUNCH Trainer's Notes: - Roll out on ball until shoulder blades are resting on ball. - Glutes should be off the ball and engaged in a table top position. - Hands do not pull on the neck. - Keep chin parallel to floor with eyes on fixed point on the ceiling. Side View: Front View: Minute #3: BICYCLE CRUNCH Trainer's Notes: - Use a mat cushioned for support. - Cross the elbow over the body to toe the opposite knee. - Hands do not pull on the neck. Side View: Front View: Minute #4: LEG LIFTS Trainer's Notes: - Use a mat cushioned for support. - Keeping the legs bent can alleviate added pressure on the...