There are too many excuses as to why we aren’t fit as a country. Among those excuses are mentions of how pricey it can be to buy gym memberships or workout equipment for the home. Those excuses seem fair to most people, but what if you were told that some of the fittest people in the country have no money and no access to any standard gym equipment? An attorney found this to be true as he dealt with clients in California correctional facilities.
After seeing how incredibly strong and fit inmates became during their time in prison, attorney William Kroger and his friend, a trainer, Trey Tuefel, devised a workout plan called Felon Fitness. Now, they’ve written a book, Felon Fitness: How to Get a Hard Body Without Doing Hard Time. Now all can become prison yard fit without doing time.
In the 90’s, the California Department of Corrections and Rehabilitation removed free weights from the prisons. Inmates looking to strengthen up had to resort to body-weight exercises. Exercises such as push-ups, cherry pickers, pull-ups, and burpees were done at very high repetitions to obtain extreme levels of strength.
The tough repetitive body weight workouts are exactly what the book promotes along with a no nonsense diet plan.
Pamela Hernandez owns Thrive Personal Fitness in Springfield, MO where she focuses on weight training for weight loss. She writes a blog for her web site, www.thrivepersonalfitness.com, sharing vegetarian recipes from her kitchen, exercise strategies, lifestyle tips and stories from her own journey. You can also follow Pamela on Twitter @ThriveFit or pick up more tips on Facebook, www.facebook.com/thrivepersonalfitness.
If your main excuse for not exercising is lack of money for a gym membership or at home equipment, get ready to put it behind you. You don’t need a gym to get an effective and challenging workout. You don’t need weights or infomercial gadgets. You already have the only equipment you need – your own body.
Body weight exercises are some of the most effective (if you can’t move your own body weight how do expect to lift heavy dumbbells?) and they can be done anywhere (fitting well into a busy schedule at home or on the road.)
I have 5 essential body weight exercises for you. If you do these exercises you will hit all your major muscle groups; doing them circuit style will get your heart rate up at the same time for an extra cardio boost.
Linda Bacon, Ph.D., has long been a supporter of the “Health at Every Size” (HAES) movement, an approach to health that encourages people to adopt better habits and takes the focus off of weight loss. In the January edition of Nutrition Journal, Bacon and co-author Lucy Aphramor present new evidence to support this radical shift away from weight management in health care.
Bacon and Aphramor argue that the health care industry places too much emphasis on weight management, and that diets may in fact lead to negative effects on physical and emotional health. “The weight-focused approach does not, in the long run, produce thinner, healthier bodies,” says Bacon in a press release. She is also the author of Health at Every Size: The Surprising Truth About Your Weight.
Body weight exercises are an effective and inexpensive way of working out. By using only the resistance of your own body, you can gain strength, endurance and inner peace. Body weight exercises are great because you can get an effective workout anytime, any place, with no equipment. Walking, swimming, dancing and yoga are all considered body weight exercises. While I encourage you to explore those, here are a couple specific body weight exercises to try out:
The Superman Lie on your stomach with your arms and legs outstretched, with a neutral spine so your elbows are by ears. Contracting your lower back, gently lift your arms and legs off the ground, hold for a few breaths, and slowly release them back to the floor. Repeat. This exercise works your lower back and core. (more…)
According to a report issued in the journal Pediatrics, about 15 percent of 1,239 girls studied showed the beginnings of breast development at age 7. One in 10 white girls showed breast growth by age 7 as did 23 percent of black girls and 15 percent of Hispanic girls. These percentages are twice the figures reported in 1997.
The long-term health risks associated with early development are increased risk for estrogen-dependent cancers like breast cancer and endometrial cancers. But the more immediate effects of premature puberty are the social, emotional and mental consequences of developing breasts early or getting a period before the third grade. Risk of confusion, depression, low self-esteem, body image challenges and eating disorders are all increased. (more…)