No workout equipment? No problem! All you need is a chair
Sitting too much is bad for your health, numerous studies suggest. But as AcaciaTV trainer Deazie Gibson demonstrates, a sturdy chair can also be a terrific asset for getting into shape — even when you’ve got no other equipment.
Using only a chair, do 1-3 sets of each of these four simple sculpt moves 3-5 times a week. Put them all together for a total body workout or perform one exercise every time you take a break from sitting.
Glute Bridge: Works core and glutes
Lie on your back in front of your chair. Place your heels on the seat of the chair so that your knees are bent comfortably. Slowly raise your butt and back off the floor, keeping your shoulder blades press firmly downward. Hold a moment at the top of the movement and lower down one vertebra at a time. Do 8-15 reps per set.
Chair Plank: Works core, shoulders, arms, glutes
Kneel down in front of your chair and place your elbows on the seat. Lift your knees up off the floor and extend your leg so your body is in plank position diagonal to the floor. Pull your abs inward and don’t allow your back to sag. Hold 10-30 slow counts.
Chair Squat: Works glutes and thighs
Stand tall about a foot in front of your chair facing away from it, feet shoulder-width apart. Bend your knees to sit back and down. As soon as you feel your butt lightly touch the seat of the chair, stand back up to the start. As you lower, your knees should track over your toes. When you stand back up keep your knees “soft.” Do 8-15 reps per set.
Chair Dip: Works chest, shoulders, triceps, core
Sit on the edge of the chair with a hand firmly gripping each side of the seat. Either bend your knees with your feet flat on the floor or straighten your legs and lift your toes up off the floor. With your arms straight, slide your butt off the chair. Bend your elbows to lower your torso towards the floor. When your upper arms are parallel to the floor, press back up the start. Do 8-15 reps per set.
And be sure to check out AcaciaTV’s 100-plus hours of streaming, on demand workouts. Like this routine, most require little if any equipment.
Some people hike all year, and some of us are fair-weather hikers. Regardless of what type of hiker you consider yourself to be, it is undoubtedly time to lace up the boots. If you are planning a trip to a new part of the country, or if you are simply tired of the same ‘ole hikes in your area, we come bearing gifts! We’ve rounded up some of the best hikes in the country
Before you get going however, make sure you are well prepared.
BEST HIKES IN THE U.S.
>> Ramona Falls Hike, Mt. Hood, Oregon
The Ramona Falls Hike is a seven-mile loop, round trip. Though the hike is described as “moderate,” it is not necessarily recommended for families because of the bridge crossing the Sandy River. The beautiful hike is a Mount Hood favorite, however. People love the relatively easy- to-navigate trail, the short distance out of Portland, and of course, the gorgeous Ramona Falls.
>> Mount Finlayson Trail, San Juans, Washington
The gorgeous Mount Finlayson Trail is one of the best hikes in Washington State. The trail is nearly four-miles round trip and offers gorgeous views of the Strait of Juan de Fuca, the Olympic Mountains, the the beautiful Puget Sound. There are plenty of trail heads and paths to take along the hike, so have fun exploring!
>> Oyster Dome, Chuckanut, Washington
The Oyster Dome hike is a nearly seven-mile hike, round trip, though the whole time you will be eager to get to the top. From the top, Oyster Dome is one of the most gorgeous views in the world. Enjoy both the Lummi and Orcas Islands from afar and the beautiful Samish Bay below. The hike can be family friendly, but watch out for the very unforgiving ledges. (more…)
Blockbuster movie season has officially begun. Though there are many, many reasons to see the following films, these action-packed summer movies feature some of the hottest celebrities in the world. If you use A-listers as your guiding light at the gym, see how can you combine your workout with your favorite new movie.
The secret? Almost all of these stars rely on strength training to get trim, lean, toned arms, legs, booties, and bellies. Strength training is not only one of the biggest trends in fitness this year, it’s one of the very best things you can do for your body. Yes, even women. Even two days of weights a week will make a difference in how you feel and look. If you need inspiration to get started, this list has a lot of muscle.
The Avengers: Age of Ultron
Everyone has been talking about Age of Ultron lately, and why shouldn’t they be? The sequel to 2012’s The Avengers has certainly earned its buzz. Wondering how you can get in superhero shape yourself? Grab a kettleball and wield it like Loki’s hammer. I mean–try not to hurt anyone or yourself–but your arms will thank you later.
The buddy-comedy Hot Pursuit stars two of the hottest actresses in the world: Reese Witherspoon and Sofia Vergara. It would be stellar to have either of their bodies, but to match their workouts, you’re going to want to focus on your squats. It is safe to say that both sexy ladies have very nice backsides. Work those glutes, guys.
Take it from AcaciaTV motivation coach Alison Heilig, you don’t have to join a gym to get in shape and lose weight. Heck, you don’t really even need any equipment.
“Every time, we change it up and make a game of it to keep it exciting,” Heilig said of her weekly workouts with her neighborhood running club.
Want to join in on the fun? Lace up your shoes and try this outdoor fitness circuit. After a 5-minute warm up, alternate between 2 to 5 minutes of walking or running and these four fitness moves. Do a 5-minute cool down at the end. Start with one circuit and build up to three!
Find a set of stairs with at least 20 steps and sprint up to the top. Jog down and repeat for a total of 3 sets. If you can’t find a staircase long enough, just do more reps on a shorter set or use a curb, bench, or box to do step-ups for 1-2 minutes. Challenge yourself by taking the steps two at a time. (more…)
Congratulations! You have finally escaped the cube farm and negotiated a work-from-home schedule. You imagine sleeping in a little later, trading high heels and skirts for sneakers and sweats, and saving a ton of money skipping your morning latte run in favor of your own Keurig creation.
Working from home can help work/life balance and put some money back in your bank account, but there are also drawbacks. According to a 2012 US Bureau of Labor Statistics study, telecommuting may actually cause your boss to have higher expectations about your ability to work more hours, including nights and weekends.
Your own expectations about what you can do with this new-found freedom may also be slightly askew. If your job required hours of sitting before, don’t expect that to change because the treadmill is now in the next room. You may find yourself moving less because your co-workers aren’t stopping by your desk to ask you out for lunch or you don’t get to climb a few flights of stairs on your way to your next meeting.
Working from home requires setting some clear boundaries about not only your office hours, but also meal and exercise breaks. Use these tips to help you create a new “work at home” fitness routine. (more…)