Quick upper body workout


Fitting a workout schedule in your week may be harder for other people who have a busy schedule. But did you know that by working out intensely for 10 minutes can improve your overall strength in the long run? These short workouts are perfect for anyone who has a busy lifestyle as they can easily squeeze in a 10 minute of their time to perform a quick workout. However be aware that short, intense workout can only strengthen your body but does not help with gaining muscles or increasing your mass.

The way it works is working out for ten minutes and doing ten reps of 6 different types of exercises followed by a 30-second break of rest for each round. For upper body, we recommend the following exercises.

Triceps Dips

The triceps dips focus on working your triceps. To start with, you will need to a find a sturdy bench or chair and place your hands close to your sides while in a sitting position. After that, gently move your hips off the edge while keeping your hands in the same place and keeping your feet close to your body and knees. Then slowly lower your whole body down and rise back up.

Triangle push-ups

Get your body into a regular push-up position with your hands placed on the floor just below your face. After that bring your index fingers and your thumbs together to form a triangle shape in the middle. Slowly lower your whole body down and up while still holding the triangle shape. This type of push up is much harder than the standard pushup, and it focuses on working your triceps.

Lateral boxes

When doing this exercise make sure you prepare a set of dumbbells with a weight of 2 or 5 kilograms for beginners. Hold both dumbbells at each side of your hands facing in your palm. Make sure your feet are both hip-width apart. Slowly raise your arm and shoulder on the side while holding each dumbbell. Once the shoulders are raised, bring your arms and shoulder together until both dumbbells meet in the middle just above your chest line. Then slowly lower both shoulders down on the front of your body to complete a rep.  

Where to Find Quality Sportswear

Sporting players and fans are among some of the most dedicated people in the entire world. It’s sometimes enough to look at a rugby, football or basketball game and realise the dedication that some of these people have. This love leads many fans to purchase kits and other clothes that show off their passion for a particular sport. Some individuals, on the other hand, purchase sportswear for the sole purpose of actually engaging in these activities. Either way, there are numerous places that these individuals can go to find them.

In-Store Merchandise

One of the main places people choose to go to purchase any sportswear that they need is physical stores. Most sporting stores have everything from merchandise to football kits, so it’s likely that every fan will be able to find the gear or wear that they’re looking for. These stores have several benefits, but pricing usually isn’t one of them. Retail stores have to sell all of their merchandise at an extensive markup to make a profit, so some people choose to shop elsewhere.

Online Retailers

Up until a decade or so ago, physical store locations where the only option for those who wanted to purchase sporting gear. With the advent of the Internet, however, this has quickly changed. Fans and players now have the option to find their favourite kits from the comfort of their home and have it delivered directly to them.

Online retailers also have a vast selection, often larger than retail stores, of sporting gear that a person can buy. There’s even gear for those who simply need clothing that’s appropriate for their workout routines. So regardless of whether a player needs rugby protection, someone needs attire for a new health regimen or a fan wants to represent their team with a kit, they’ll be sure to find exactly what they need. There’s even non-team sporting gear like ski and swimwear.

Major Sports Events

Major games and events are another places where people often buy sportswear. It’s important to remember, however, that these items usually have a huge markup. Kits at major games or any type of event are meant to catch people when they’re more likely to perform an impulse buy. When at these events, however, the urge to not walk away with some for memory’s sake is often too great.

Fans and players are amongst some of the most dedicated people in the world, and it shows through their purchases, hobbies and occasionally, even jobs. Sportswear is the one way that everyone, regardless of player or spectator, can showcase their passion. Unfortunately, many people believe that they only have one option for where to buy sportswear, but luckily, there are actually several.

Cutting Down On Unhealthy Stress

Stress and anxiety can be huge barriers to overcome when you’re trying to improve your fitness and your overall health. It’s vital that you tackle this head on if you feel that it’s getting you down.

Your body’s proper functionality is hindered when you’re stressed, which means you will probably struggle a lot more with sticking to a routine and making positive progress. Issues can include any of the following, and more…

  1. Feeling tired and low on energy
  2. Increased cravings for food and drink you shouldn’t be having too much of
  3. Distraction from what should be your main priorities
  4. Reduced immune system functionality
  5. An unhelpful cycle of stress leading to more stress

What many people fail to consider is the scientific process behind the stress we all feel on a daily basis. Stress is a function that has evolved in humans to help us deal with dangerous situations. It’s intended to help us forget about things that normally concern us and concentrate on getting to “safety”, which is why we usually feel the urge to get away from everything and tune out. Watching TV, browsing online, grazing on junk food… these are all things we do because we want to escape a perceived threat.

Unfortunately, when the threat is mainly psychological (like it is for people who suffer with confidence issues and anxiety), our body’s natural response is confused and doesn’t directly help. In fact, it’s often the worst possible solution because it does nothing to help us escape the cycle. When we waste time trying to de-stress, we’re creating more guilt internally. Real relaxation only works if you’re genuinely clearing your mind and removing unhealthy influences.

Sources of stress and anxiety can be very wide-ranging, but just a few common examples include…

  • Worrying about what your body looks like.
  • Repressing your feelings and ignoring them.
  • Trying to prioritise what other people want.
  • Internally talking yourself down.
  • Acting differently because you’re afraid to be yourself.
  • Refusing to be open with anyone.
  • Comparing yourself to other people.
  • Procrastinating instead of dealing with things.
  • Taking too long to make decisions due to fear.
  • Feeling guilty about your actions.

The list can go on and on, so you may not realise until you seriously think about your own life how many separate sources of stress you actually have. If you want to make progress towards a happy and healthy life, you need to start by cutting down on the stressful and negative influences that are currently blocking you from fulfilling your potential.

How To Channel Your Inspiration Into Fitness

Lack of motivation or inspiration is a huge problem for many people who would rather work harder on their physical fitness but can’t bring themselves to get started. It can be hard for a lot of us to get really impassioned about going to the gym or working on our exercise routines, and even if we are struck with sudden inspiration from time to time, channelling that into an effective fitness regime can be just as difficult.

For example, maybe if you read your favourite fitness blog or watch some videos, you might hear about how easy it was for someone else to make seemingly small changes in their life and see a big difference as a result. This is what we all want to hear, and knowing that it’s possible might temporarily give you a major boost. However, for many of us, reality soon comes crashing back and we fail to make the small steps we need to get started.

Distractions are also a big issue – if you were easily swayed with the idea of improving your fitness in the first place, you might have trouble avoiding the next thing that comes along. Your exercise routine might get old quickly, providing an opportunity for the next fun, new thing to come along. When something requires a lot of commitment, a short attention span is only natural.

Resolving to make a major change in your life, and sticking to it, is much more difficult. This is something a lot of us talk about, and value highly, but rarely embody. The chances are you just need to take specific steps to get a firm grasp on your potential and turn your thoughts into actions.

  • Break free of any preconceived notions of what kind of person you think you are and whether or not you expect to fail. Your past experiences are not a rule that will always hold.
  • Stay focused on your next step and see where each one takes you, instead of looking too far ahead to an end goal which seems too far to reach. You may not want to end up there anyway.
  • Focus on your talents and do more things that help you feel positive about your own abilities.
  • At the same time, just be careful not to multi-task to the point of distraction. Only spend your energy on endeavours that are not a waste of time.
  • Work on your self-control above all. If you discipline yourself effectively, you will be able to achieve anything you want in the long run.

Ideas For Fitness Training As A Couple

Happy Valentine’s Day! Here’s a thought – if you’re in a relationship, did either if you (or perhaps both) claim you were going to improve your fitness this year? If yes, how are you doing so far? Perhaps you’re feeling a little disheartened, so perhaps training together could be a good idea.

To begin with, let’s point out something not all articles on this matter will mention. Training together as a couple is by no means a good solution for everyone. For some people, it’s just not an option, and could potentially be something you both regret.

The major issue that tends to arise is when both people are not on the same fitness level and it becomes clear who is doing the best. Competition is not always healthy! One person may also be too controlling over what you’re both supposed to be doing.

However, if you have already established a good level of trust and you are comfortable with each other, arranging some time to work out together could be really beneficial for both of you. Social support is a hugely important element when it comes to succeeding at exercise. If you can work together on your fitness, you may be able to really enjoy the highs together and support each other during the lows.

Here are a few ideas of specific things you can do if you’re thinking about giving this strategy a try with your partner…

  • Consider sharing a professional, qualified trainer to help you come up with an appropriate workout routine and advise you on how you can support each other.
  • Try swimming, water sports or other kinds of pool-based fitness classes at your local gym. For many people this is more enjoyable and effective when you’re not alone.
  • Try creating your own unique circuit that you can complete at the same time, including different exercises, weights and so on.
  • Go to the same place together, but don’t do the same activities to avoid directly competing. Support each other constructively without risking conflict.

Home fitness for women

Women who have a busy life style tend to stick with home fitness. Hence why it is convenient for when you have no time to go to the gym. Today, home fitness is getting more popular, and there are many kinds of fitness regime that you can follow.


Yoga is one of the top home exercises you can easily follow at home. It is a form of meditation and stretching. Yoga is great if you want to be physically and mentally fitter. Keep in mind that there are different kind of Yoga out there. Back then, you were only able to learn Yoga from a guru. However, everyone has just recently starting to meditate on their own time.


Pilate is highly popular with women. Pilate comes with many benefits, and it can help women to lose weight, tone muscles and improve flexibility. With Pilate, all you need is a mat, or you can use extra equipment like a medicine ball. If you are a beginner, there many DVDs that will help you start with Pilate


Who says women can’t do bodybuilding? You can easily purchase an affordable lifting equipment at home. Although this type of exercise may not be popular with a lot of women, you can still adapt this kind of exercise to help tone your body. It is also great if you want to gain body strength.

Dance exercises

If you think that aerobic exercise is boring, why not switch it by doing dance exercises. There is now lots of different dance exercises you can try. For instance, Zumba consists a lot of dance steps that you can easily follow.

Finally, all you have to do is now is pick a fitness programme that suits your end goal. Also, working at home is more cheaper than paying monthly for a monthly gym membership. Furthermore, if you are need of motivation at home, you can always hire a personal trainer.