Beginner Tips For Using Fitness Exercise Balls


Exercise Balls

Exercise balls are one of the most innovative ways to exercise. The real benefit of these balls, which were introduced by a group of Swiss medical therapists,is to provide support during exercise.


Working out with exercise balls will strengthen and tone all of the major muscles of the body. The soft texture of the balls make it an ideal choice for Yoga positions, using dumbbells for muscle toning, or for working out on while using weight training

The advantage of exercise balls is that they are durable and maintain shape well under pressure. The documentation with the balls will provide test load figures for how much weight the exercise balls will hold. The advantage here is the fact that the balls provide soft yet firm support that won’t harm your body.

You can find exercise balls in several different colors and finishes.  They are simple to store and you can even roll them under  a table if you prefer.

When you aren’t using them, you can let kids play with them. These balls are very fun for kids, as they are very soft and won’t cause them any harm. Originally developed for use in physical therapy, the exercise ball is used to support the body during exercise. These balls will provide support to the body when you do a specific exercise in a
specific position and still need to maintain the balance. Most exercise balls are made of burst proof latex or other material that is very safe to use.

There are many postures with yoga and muscle toning exercise that can only be done with the help of support. For these postures, exercise balls are quite useful. The exercise balls will introduce an element of stability to the exercise that you
wouldn’t normally get with the floor exercise.


Your body responds automatically to the instability to keep balanced on the exercise ball. This will help in strengthening the muscles that aren’t actively participating in exercise.

An exercise is also very useful for physiotherapy treatment. Exercise balls will help to get rid of backache and spinal disorders. The small range of movement and adjustment of balance of the spine that is induced by exercising with the exercise ball will help reduce back pain.

The Swiss ball exercise is for people with back pain to provide them with a simple way to restore movements after an episode of back pain. It also results in improved muscle strength, greater flexibility, and a wide range of motion of the spine during treatment.



Quick Medicine Ball Combo Conditioning Workout


–Quick Medicine Ball Combo Conditioning Combo Workout–

Use a pullup bar (or rings) and a medicine ball.  Place the medicine ball between the feet, holding it securely in place and then jump up to the pull up bar (or rings) and do a pull up.  The second part of the movement involves bringing the knees up (knee raise for abs) while the medicine ball is still positioned between the feet.

That’s one rep.  Have them do 6 reps, then 5 reps, then 4 reps all the way down to 1 rep.  If they drop the ball during the rep, they must start ALL OVER (or just pick up where they left off if you’re feeling nice).

Stick a partner in there with them and do a ladder down rep scheme going from 6-5-4-3-2-1.


Also shown in this video is cardio squats vs strength squats with a Kettle Bell.

Finally, I like to include bodybuilding type exercises into my bootcamps and this one is dumbbell laterals but with a small tweak.  Watch the video for a demonstration.

Have a great day!





Valentines Day Fitness For Beginners


Valentines Day is right around the corner! A lot of fitness beginners become overwhelmed with all of the chocolate and candy offerings and gain five or more pounds back.

Get leaner using some of the tips offered in this library of videos!  You’ll find healthy chocolate recipes, “romantic” workout videos, new food recipes and more.

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Fitness Tips Regarding Holiday Eating


The Holidays can be a tough time to stick to your fitness routine and especially to your diet. These videos offer some tips for beginners who want to enjoy the Holidays without gaining too much weight.

This is especially good advice for beginners who are looking to get back into shape after a layoff.

Use the advice in these videos to help you enjoy the Holidays without worrying about destroying your fitness progress.

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Fitness Tips For Beginners – Leg Exercises


A lot of people who are new to the world of fitness are interested in strengthening their legs.  If you are a female beginner, you’re in luck because these exercise videos will help strengthen the “problem area” for a lot of women.

Men can benefit from these exercises of course, too.

As time goes on, muscles become weak if they are not challenged through strength training or cardio.  If the muscles become weak, tracking problems will occur which causes the body’s alignment to suffer.

Weak knees and/or ankles are usually the result of improper alignment.

Also, there are a lot of videos that Scott York has uploaded regarding nutrition, strength training, bodybuilding, warm ups, mindset and more. Perfect if you’re a beginner or a seasoned expert.

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Nothing Can Stop You!


“No matter what you are trying to accomplish, if you keep a positive viewpoint, you will get there. Nothing can stop you, except you.  Sure, there are barriers in life that try to interfere with your goals and purposes, but barriers are not stops.  They’re just life’s little pauses to get you to look and see what has just happened and formulate a plan of attack to push forward past the barrier.

Woman Jogging Outside

Life is a game.

Your purposes are part of that game.  All games require barriers or else there would be no game.  There are no failures, only opportunities to observe the obvious and choose a course of action to conquer and destroy obstacles.

Expect nothing to be easy.

If it were, the end product would be worthless.

Never let fear get in the way of success.  Fear results from a lack of data, from not understanding something.  Research that data and you will find the fear disappears.

Challenge yourself.” – Steve Michalik, Mr America


note – As a beginner to fitness, motivation is a huge part of the process.  Make sure you are filling your mind with inspirational quotes, watching motivational movies and reading motivational books.

Post your favorite motivational quote below in the comments section.


“I Stuck With My Diet!”


Here’s a story that a lot of you fitness beginners may be able to relate to:

I’m lucky enough to stay at home with my 3 young boys and run my business from home.

As a stay at home Dad who has just switched gears with my eating plan in order to lean up for Summer and a trip to Cancun, I know how hard it is for you stay at home Moms and Dads.

In fact, yesterday as I was struggling a bit, I said to myself “I’m sticking with my diet”.

Then, my 4 year old wet his pants and it leaked all over the floor.

But I stuck with my diet.

Then the dog barked at the mailman who promptly drove off without picking up the box on the back deck.

But I stuck with my diet.

Then my 8 month old began screaming to high heaven because he is teething and I couldn’t find the oragel.

But I stuck with my diet.

I’m behind on a couple of video projects and need to get caught up on orders, emails and a dozen other business related tasks.

But I stuck with my diet.

Just then my 6 year old came crashing in the front door, home from school, talking 90 miles to nothing, while the dog was still barking, phone was ringing, pee on the floor, screaming baby and rumbling stomach (mine).

But I stuck with my diet.

No matter what, I’m sticking with my diet.

Because any accomplishment requires major will power especially in the early stages.

Repeat after me- “I’m sticking with my diet!”

30 days from now your friends and family will ask you what you’ve been doing to get so lean.

To which you will say –

“I stuck with my diet!”

note- There are going to be all kinds of trials and tribulations throughout your fitness quest. There will never be a perfect time or a perfect day. The above story hopefully illustrates that in spite of daily challenges like traffic, rushing around, kids, jobs, etc YOU have to stay in charge of what you feed yourself.
It’s the only guaranteed way to get results.


Boost Your Calorie Burn By Playing Like A Kid!


Boost Your Calorie Burn By Playing Like A Kid

Out with the New, In with the Old… Nostalgia is the Newest Trend in Exercise

Jump Your Fat Away

The last time you jumped rope very well could have been during your middle school physical fitness test. And though back then the requirements seemed silly, try 100 jumps now and see how your calves feel the next morning. Suddenly you will be painfully aware of just how effective the seemingly simple jump is!

But it’s not just about the calves. Jump rope if you want to:

-Lift your Butt

-Improve your Agility

-Amp up your Heart Rate

-Prevent Osteoporosis in the long term (which you should really start thinking about in the short term).

Quick jump roping isn’t so shabby either, trimming a whopping 600 calories per hour.

So pump up the jams and infuse your otherwise dull fitness routine with a dose of nostalgia. It’ll do both your body and your mental state good.

Jump ropes are inexpensive (less than $10.00) and can be used at home.

Try jumping for 15 seconds if you are new to exercise and then try to build your jump rope time to 60 seconds without stopping.

You’ll burn calories, build endurance and keep your heart healthy!

note-  always warm up and stretch for 5 minutes minimum before beginning a workout.  Get permission from your doctor before engaging in a workout program.