CAN’T MAKE IT TO THE GYM?
TRY THESE EXERCISES AT HOME!
Not everyone has the time or capability to make it to the gym to exercise on a regular basis. You might work late or have to take your kids to extracurricular activities ... And you might be wondering how to effectively work out without going to the gym. The good news is you can exercise at your house and still make a positive difference in your workout goals. For some of the best workouts, you don’t even need weights or an exercise machine. You just need determination and a will to get stronger and fitter.
PLANKS Planks are a full-body exercise that works wonders to strengthen and improve your core. Your goal is to form a straight line with your body. To start, get in a push-up position but have your body supported by your forearms instead of your hands. Hold this position for a minimum of 30 seconds. Keep your back straight, and don’t let your body sag down to the ground. CARDIO You might think that you can’t get your cardio in without a treadmill or elliptical but you’d be surprised. You can jog in place, do jumping jacks, jump rope, or straighten and move your arms in clockwise and counterclockwise directions. More intensive cardio exercises like mountain climbers, burpees, and inchworms can help to strengthen muscle groups while improving your cardio.
Below are three of the best exercises you can do at home.
SQUATS Squats are a great exercise to strengthen your legs and core. If you’re unfamiliar with squats or are not confident in your form, it can help to do them in front of a chair. To do a proper squat, stand with your feet pointed out, shoulder-length apart. Tighten your stomach muscles, drive your hips back, and bend your knees like you’re going to sit on a chair. As you come down, your toes and heels should remain on the ground: chest up, arms extended, and shoulders back. Push up through your heels and return to your standing position.
TAKE A BREAK
Black Bean, Mango, and Avocado Salad
Inspired by BBCGoodFood.com
Liven up your healthy eating this year with this Latin-inspired, flavor-packed recipe!
INGREDIENTS
• • • •
1 small mango, skinned and chopped
• • • •
1 medium red onion, chopped 2 cans black beans, drained Cilantro, chopped and to taste 1 lime, for zest and juicing
1 avocado, chopped
3/4 cup cherry tomatoes, halved 1 red chile, seeded and chopped
DIRECTIONS In a large bowl, mix the ingredients together. Serve and enjoy!
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