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]]>Rotate Between Pairs
While this method may cost you more money upfront, alternating between two or more pairs of running shoes can make a significant difference in how long each pair lasts. The force placed on the insoles as your feet hit the pavement can cause them to get squashed down, and rotating between pairs gives the foam time to decompress. It’s also important to wear breathable, moisture-wicking socks to keep your feet dry, as the moisture from sweat can also cause shoe materials to break down.
Hand Wash
Washing machines use agitation and hot water to remove dirt and odors from clothing, but when it comes to shoes, they can weaken the glue bonds and damage the material. Smelly as your shoes may be, avoid the temptation to toss them in the washing machine and opt to clean them by hand instead. Gently scrub off any dirt with a soft brush or damp rag and remove the insoles to air them out separately.
Consider the Terrain
Abrasive surfaces like concrete, asphalt, and uneven trails provide little shock absorption and can put stress on the outsoles of your shoes, potentially causing them to wear out faster. To keep your shoes in tip top shape, limit your runs on these surfaces and stick with synthetic rubber tracks, treadmills, or even grass.
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]]>The post Gym Tips for Beginners appeared first on yourdailysportfix.com.
]]>Remain Realistic
While you may be excited to being your new healthy lifestyle, don’t get disappointed if you don’t progress quickly at first. After all, fitness is a lifelong journey. Make sure to set realistic goals for yourself and whatever, you do, start slow—you don’t want to overexert yourself or get injured.
Be Proud
No matter whether you’re lifting 100 pounds or only one, remember that you should be proud of yourself simply for having the courage to show up. After all, working out is difficult and so long as you continue to believe in yourself, you’ll be able to progress and eventually achieve your ultimate wellness goals.
Don’t Be Afraid to Ask for Help
If you’re unsure of how to do an exercise or feel like you’re doing it wrong, don’t be scared to ask for help. You could consider getting assistance from a personal trainer or perhaps start working out with a friend. The moment you ask for help could even be the start of a new friendship with others who also go to your gym.
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]]>The post Cable Exercises That’ll Sculpt Your Triceps appeared first on yourdailysportfix.com.
]]>Triceps Pushdown
For this workout, you’ll need to use the cable pulley up top. Face the machine and stand two feet away with your feet shoulder-width apart. Hold the rope handle at the base and keep your elbows locked into your sides. Lower the cables and extend your elbows until fully extended. Return to the starting position.
Overhead Tricep Extension
Stand with your back to the machine. Grab the pulley on the bottom and hold the handles behind your head. Pull the cable upwards until your arms are extended and then return to the start. You can also perform this exercise with a dumbbell if a cable machine is not available.
Triceps Kickback
Using the pulley below, grab the handles and stand three feet away from the machine. Bend your back over, keeping your core engaged, and bend your knees slightly. Make sure your elbows are bent at a 90-degree angle and pull the cable back before returning to the starting position. If you struggle to extend fully, then perform this workout with dumbbells.
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]]>The post Stretches to Help You Get Rid of a Pinched Nerve appeared first on yourdailysportfix.com.
]]>Chin Tuck
This easy stretch starts with you standing up straight with your shoulders down and back. Keep your eyes lifted and looking forward as you drop your chin until it touches your chest. Do three sets of 10 to 12 sets.
Standing Scapular Retractions
Stand upright and bend your elbows 90 degrees while keeping them tucked into your sides. Squeeze your shoulder blades together and pull your elbows back. Keep your shoulders down and continue looking forward throughout the movement.
Quadra-ped Cat-Cow
Go down on your hands and knees. Move your hips back toward your heels and bring your chin to your chest. Arch your back and extend your neck up. Alternate between these two positions 10 times. Do three sets.
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]]>The post Best Equipment for Weighted Workouts appeared first on yourdailysportfix.com.
]]>TRX Duraballistic Weight Vest
Available at either 10 pounds, 20 pounds, or 40 pounds, this TRX vest is perfect if you’re looking to lift a heavy load while completing your gym routine. Due to its high-density foam and cross-strap design, this vest is secure and comfortable, remaining firmly in place throughout your workout no matter what movements you perform.
Bala Bangles
These adjustable weights wrap perfectly around your ankles, adding an extra challenge to any workout. What’s more, they’re water resistant, making them ideal for aquatic workouts as well.
Bellabooty Belt
If there’s one gut-busting workout that will strengthen and condition your core, it’s hip thrusts. But even if challenging at first, hip thrusts will get easier over time as you get used to them. Enter the Bellabooty Belt, a weight belt that will ensure that you get an extra sweat in your next core workout.
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]]>The post Quick Workouts You Can Do When You’re Short on Time appeared first on yourdailysportfix.com.
]]>Bodyweight Squats
Stand with your feet shoulder-width apart and place your arms in front of you. Bend your knees until your thighs are parallel to the ground and rise back to the starting position. This exercise will fire up your thighs and glutes while providing a cardio workout.
Knee Hugs
Stand tall with your feet shoulder-width apart. Lift your right knee, wrap your hands around your shin, and pull the knee into your chest. Lower back down and do the same with the left knee. This movement will stretch your glutes and lower back while testing your balance.
Superwoman Pose
Lie face down on your yoga mat and fully extend your arms in front of you. While keeping your head down, Lift your arm and legs gradually off the ground before lowering back down.
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]]>The post Healthy Mocktails to Fit in With Your Nutritious Lifestyle appeared first on yourdailysportfix.com.
]]>Healthy Mojito Mocktail
This simple recipe does a great job of imitating the taste of a mojito without the alcohol. All you need is some soda water, lime, crushed ice, and fresh mint.
Strawberry Mocktail Spritzer
Are you looking for a drink packed with fruity flavor? In that case, this sweet recipe filled with strawberries, basil, honey, and lime juice should hit the spot.
Sangria Mocktail
In addition to avoiding alcohol content, this sangria is actually quite healthy. By following the right recipe, you’ll be able to whip up a nutritious sangria mocktail with hibiscus tea, apples, and oranges.
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]]>The post Fitness Challenges to Spice Up Your Routine appeared first on yourdailysportfix.com.
]]>The 30-Day Push-Up Challenge
Start with 10 push-ups on day one and increase by one every day for 30 days. By the end of the challenge, you’ll be able to do 40 push-ups in a row!
The Plank Challenge
Hold a plank for as long as you can every day for 30 days. Start with 30 seconds and work your way up to five minutes or more.
The Squat Challenge
Do 100 squats every day for 30 days. You can break them up into sets throughout the day or do them all at once.
The Cardio Challenge
Choose a cardio exercise (running, cycling, swimming, etc.) and commit to doing it for 30 minutes every day for a month. Increase the intensity as you go to see how much you can improve.
bike shop (@konoscycling)The Jump Rope Challenge
Jump rope for five minutes straight every day for 30 days. You’ll improve your coordination, and endurance, and burn a ton of calories.
(@lauren.jumps)The Pull-Up Challenge
Aim to do one pull-up every day for 30 days. If you can already do one, try to increase the number you can do in a row.
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]]>Desk Yoga
If you’re in an office full of people you don’t know very well, this one might be tricky to adopt, but for home workers or those in less busy workspaces, a bit of desk yoga can work wonders for posture in under five minutes. Try a seated mountain pose (sit with a strong, straight back and your arms raised above your head with your fingertips touching), a nice side stretch, or try the “arm challenge”—hold both arms out horizontally, then move them in small circles, rotating from the shoulder. See how long you can hold them for!
Active Lunch Break
All too often, people work through their own lunch break, eating at their desks. Not only is this bad for posture, it doesn’t help concentration or productivity. Take 15 minutes if that is all you can spare, and make sure you leave your desk. Walk around the office, go up and down the stairs to stretch your legs, or go for an amble around the block. Don’t forget to eat your lunch, mindfully if possible. Eating whilst working is bad for satiety and can lead to snacking later in the afternoon.
Wild Flower Essence (@_naughty_naturopath_mum)Circulation Booster
After two hours of sitting, the circulation to the feet and lower legs is drastically reduced. Keep your blood flowing, and your muscles healthy, with some simple feet and lower leg exercises. With your feet flat on the floor, lift your toes for a gentle calf and ankle stretch. To get your abs involved, lift the feet about one inch off the floor, then raise your legs so they are horizontal in front of you. Repeat as many times as you need to.
These are some simple ideas to get you started. If you have longer breaks within the working day there are more opportunities for more intensive movement. However, little and often will still have amazing benefits for mood, posture, and strength. Set a reminder on your phone, or write a little note on your desk at work, so that you don’t forget to keep moving.
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]]>The post Wim Hof’s Revolutionary Methods of Mental Fitness appeared first on yourdailysportfix.com.
]]>Wim Hof is a Dutch motivational speaker and extreme athlete, who has achieved many world records in his ability to withstand extremely cold conditions. So is he crazy? Or is there a method to his madness?
Wim Hof (and his millions of followers) would praise him for his genius. He has spread his knowledge and experience with the world, starting with training the breath and eventually leading to withstand cold temperatures. All of these practices are meant to improve your connection to your body and nature, with benefits including decreased stress, better sleep, more energy, and higher focus.
Wim Hof Breathing Method
Wim Hof argues that the breath is the foundation to everything else in life. Using his specific breathing practices, people can reap the full benefits of his methods.
Withstanding Cold Temperatures
The next step after mastering your breath is to learn to withstand cold temperatures. Exposing yourself to the cold has so many health benefits, and with Wim Hof, you learn to breathe through the experience.
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