Loading the content... Loading depends on your connection speed!

Working Out Can be Fun

Posted on by Ebony Williams / Posted in Articles | Comments Off on Working Out Can be Fun

Workouts don’t need to be so strict and serious! Have a little fun with your routine.

Falling Into ….. SWEETS!

Posted on by Ebony Williams / Posted in Articles | Comments Off on Falling Into ….. SWEETS!

Oh crap! It’s that time of year where the little children will be walking around selling cookies and candy. Some will be posted outside Walmart trying to suck you in with their adorable eyes asking you if you want to buy some kind of off-market brand chocolate. I ran into a sweet little girl the other day and my response was “So sorry sweetie, I don’t have cash.” She smiled at me and said, “That’s ok, I have a square reader.” When did they get so darn smart?

Me getting hustled by a little girl is beside the point for today. My point is, that fall is the season of cakes, pies and bigger pants sizes. A good way to stay on track is to not deprive yourself of those things. I’m not saying go on full binge mode and go in a diabetic coma. I’m saying, if you want a cookie or two, enjoy it. If you want a piece of cake or pie then grab a slice. Being healthy is all about moderation.

Take into consideration portion sizes also. Do you really need to go for a second plate right away? If you take time to let the food digest, you find out that you’re not hungry for a second plate. Or, if you are hungry, it’s for a little food and not an entire plate full. You don’t want to be food conscious and scared to eat certain things. You want to have confidence that no matter the season, you will be victorious in your choice of a better lifestyle.

I also don’t want you to be full of regret and grief when it comes to food. Punishing yourself will only lead you to a binge and to fly off the rails at some point or another. Go into fall and the holidays with confidence and reassurance that you got this! Because I know you do!

At Home Fitness with Tony Bartele

Posted on by Ebony Williams / Posted in Articles | Comments Off on At Home Fitness with Tony Bartele

As promised, we’ll be posting some great at home and gym workouts from Tony Bartele, an actor and fitness lover who currently resides in Los Angeles, CA.

Working out doesn’t have to be hard. You don’t have to be scared, just ease into it. Start by doing something at the house, and if you need some help, check out this video below.

“The biggest guy in the gym started where you’re at. Don’t be intimidated.” – Tony Bartele.

New Year’s Resolution Check In!

Posted on by Ebony Williams / Posted in Articles | Comments Off on New Year’s Resolution Check In!

Let’s do a check in on our New Year’s Resolutions! I know at the start of the New Year, we talked about our fitness goals. Don’t feel bad if you’ve ventured far from your goals. You know what I mean, we went to the gym for a week and haven’t stepped foot in the gym again. Stop beating yourself up! We’re human and it’s okay for us to fall off. What matters most is that we get back up and try it again.

You’ll see the most results, and your best results when you’re consistent. Maybe take it down from going every single day, to three times a week. Make it a point to stick to that schedule. Set alarms, buy one of those giant desk top calendars, do whatever you have to do and be repetitive.

What’s great about setting your goals to fitness and a healthier lifestyle, is the ability to go at your own pace if need be. At times our funds might be tight so we can’t stretch it to get a gym membership or a personal trainer. Or, you’re tired and don’t want to cook so you’ll opt for fast food. We all do it at times and that’s okay. I want you to know, that you’re not alone.  To make it easier, there’s plenty of at home workouts that you can do. Some of the videos don’t require any weights or equipment.

In a few blog postings to come, we’ll be posting with a fitness lover named Tony Bartele who’s in Los Angeles. He’s notorious for doing workouts at home and doing workouts at the gym. His workouts are simple and effective; so maybe that’s the perfect step for you to get back on track.

We’re over half way into the new year, you can still get a new you. Keep it up!


Let’s Stick to That Diet!

Posted on by Ebony Williams / Posted in Articles | Comments Off on Let’s Stick to That Diet!

I hate the word diet, it’s so constricting! As the new year approaches we can’t help but get caught in the normal clichés. You know what I’m talking about, the lose 10lbs, the I’m going to go to the gym, the I’m going to quit that job and work on my passion type of resolutions. Although I might not be able to help with you quitting your job and chasing your passion, I may be able to help with you sticking to your diet and exercise routine.

Here’s a great tip that I’ve learned from working in gyms, being into fitness myself and talking with personal trainers. For you to have the best results and to keep off the weight and enjoy the process is to start SMALL. By that I mean don’t overdo it on the first go around.

When it comes to dieting, start with the simple stuff, especially if you have a habit of binge eating or aren’t good at going cold turkey. Take out one thing at a time on a weekly basis. For me, that would include no sweets! No cupcakes, cakes, pies, cookies all because I know that sweets are my weakness. Once you do so, give yourself a round of applause because you’re slowly helping kick those bad eating habits.

If you mess up, give yourself a break! We’re hard on ourselves a majority of the time and we need to be nicer to that person staring back at us in the mirror. Start researching different programs that help you restart your body and its metabolism. For me, I tried Whole 30 and it worked. After the first week I wasn’t craving sweets, after the second week I didn’t even want a hamburger. After I completed the entire 30 days, my body felt so good I didn’t want to drink alcohol or pollute it with fast foods.

There’s a diet program for everyone. If you want to go with only whole natural foods then try Whole 30. If you love meat there’s a plan for that. If you only want to do fish there’s a plan for that. If you want to save the animals and go vegan, guess what, there’s a plan for that too!

The trick is to start small and realistic. Don’t go to the gym and try and knock out an hour plus workout. Don’t go to the gym trying new machines that you have no idea what it does. Most gyms have personal trainers and most of the time they come with your membership. Don’t be shy, ask for help. Don’t crash diet either. The problem with crash diets is that the weight always comes back and it brings a few more pounds with it.

It’s all about teaching yourself proper nutrition, proper exercise routines and weight training and learning to fall in love with the rights foods all over again. So, this year, give yourself a break and get a head start by doing some research. Remember you got this!


Vegan Potato Curry!

Posted on by Ebony Williams / Posted in Articles | Comments Off on Vegan Potato Curry!

1 tablespoon coconut oil
2 1/2 cloves of Garlic
1 medium onion (diced)
4 small potatoes
1 can of coconut milk (I used organic light)
1 cup diced tomatoes
1 cup peas (I used frozen)
1 teaspoon red pepper
1 1/2 teaspoons curry powder
1 teaspoon turmeric
1 teaspoon salt
1 1/2 tablespoon of ginger
1 tablespoon garlic powder

1.Add your coconut oil to a large skillet on medium heat.
2. Add minced garlic.
3. After garlic is fragrant add diced onion until it’s clear.
4. Add coconut milk, diced tomatoes and everything else EXCEPT THE PEAS.
5. Cover and let simmer on medium low for about 17 minutes. Or until the potatoes are soft.
6. Now, add the peas, cover for another 5 minutes.
7. Let it cool and enjoy! Season more to taste!

Blueberry and Maple-Pecan Granola Parfaits

Posted on by Ebony Williams / Posted in Articles | Comments Off on Blueberry and Maple-Pecan Granola Parfaits

Nutritional Information:

Protein 8.8g

Calories 283                  Calcium 242mg

Calories from fat 18% Carbohydrates 50.9g

Fat 5.6 g                         Fiber 3.7g

Safat .8g                         Cholesterol 2mg

Monofat 2.8g                 Iron 1.1mg

Polyfat 1.5g                    Sodium 106mg


2 cups of vanilla fat free yogurt
2 cups of blueberries
1 cup of maple-pecan granola


Spoon ¼ cup of yogurt into each cup of 4 parfait glasses; top each serving with ¼  cup of Maple-Pecan Granola, cup of yogurt, and ¼ cup of blueberries.

How to Avoid and Treat Shin Splints

Posted on by Ebony Williams / Posted in Articles | Comments Off on How to Avoid and Treat Shin Splints

Shin splints, the Mayo Clinic describes them as pain caused by overuse along the shinbone, the large front bone in the lower leg. This pain is not only in the front of the shin, but also the pain comes along both sides. We at the Fitness Equipment Shop, like to describe shin splints as excruciating pain felt in the lower parts of your legs that make you question WHY you workout! If you’ve ever had the pleasure of having shin splints, you know that burning feeling, the amounts of Icy Hot, ice and a heat pack, levitation of the leg and just about any other trick in the book to rid yourself of that pain.

When we get shin splints, we always have these questions: 1. WHY!? (which is followed by a light cry and grabbing of the shins) and 2. How do you avoid getting shin splints?

WHY do we get shin splints?
As our friends and the Mayo Clinic have said, shin splints occur because of the over use of the shin bone. If you’re a new runner you might get shin splints because your legs are simply not used to the miles your adding on to them. If you’re an athlete you get shin splints because you’re constantly using those muscles. Other causes can be poor stretching, running on uneven terrain and the most common, worn out shoes.  If you’re a runner, it’s highly recommended that you replace your shoes every six months.

WHAT to do when you get shin splints. STOP your activity immediately or significantly decrease your activity and treat it.

TREAT shin splints by using ice to help reduce the inflammation, slowly stretching your calves, rotating your foot back and forth and front to back.

HOW do you avoid getting shin splints?
The main way to avoid getting shin splints is to properly stretch. Take time to stretch out your lower legs, but remember never stretch a cold muscle. Do a light warm up and then stretch. Make sure you have the proper shoes. There are various types of shoes for different activities. You wouldn’t play soccer while wearing ballet shoes would you? So why run in shoes that are meant for lifting? Running certain distances require different shoes also. Visit a local athletic shoe store, find your right size, and talk to an employee who can help you find the shoe for your needs.

The Runners World as a great Q & A section that can answer more of your runner questions, the do’s and don’ts and the what ifs, CLICK HERE for more.


Drink More Water

Posted on by Ebony Williams / Posted in Articles | Comments Off on Drink More Water

Heard the rumor that you need to drink at least eight glasses of water a day to get your daily recommended dose? Well, studies prove that, that saying might in fact be a myth. Some doctors are forgoing the eight glasses a day rule and instead are using a formula which is to take your current weight and divide it by two. For instance, if you weigh 150lbs you should be drinking 75 ounces of water. How to determine what works best for you is simple, go to your doctor or nutritionist and discuss what works best for your body and goals.

One thing to keep in mind is that our bodies are made up of 60% water. Most of the time when we think we’re hungry it’s our bodies screaming; telling us how thirsty it is. So, to dodge those  cravings it’s recommended that you drink a glass of water first. If you’re looking to lose weight, have clearer skin and to control those cravings; drinking water can be your best friend.

To see more benefits to drinking water like clearer skin, balance of body fluids, appetite control, protection of your spinal cord and more. CLICK HERE for more details from WebMD and HERE for more information from the CDC (Center for Disease Control and Prevention) and HERE from Health.com

You Can’t Out Run A Bad Diet

Posted on by Ebony Williams / Posted in Articles | Comments Off on You Can’t Out Run A Bad Diet

How many times have we worked out? Ran those extra miles?  Lifted heavier weights? Dieted and still see no results? Have you heard that amazing little secret that simply states “that it’s 80% diet and 20% exercise”? Well it’s true! You can’t out run or out lift a horrible diet even if you decide to change a few things here and there. When it comes to how  you eat, you might be neglecting to look at what you’re eating.

Countless studies have proven that if you tweak what you eat while incorporating some exercise here and there (preferably 30 mins a day) you will see amazing results within the first month. Personal Trainer and owner of A-Team Fitness in Bryan, Texas Ashlye Bergen says that ” by looking into your diet and combining it with exercise you can see drastic results in the next three months.” So instead of working yourself to exhaustion at the gym, why not look into what you’re eating.

You might decide to go vegan. did you know that you still need key nutrients and protein to fuel your body? When you take meat out of the equation, what’s the substitute? No more carbs you say?! Well, again if you cut out the carbs, what are you putting in it’s place to give you the nutrients that your body needs. Taking out “all sugar”? Sounds great, but what about fruit and the natural sugar it provides? Will you cut that out also?

To get the best results it’s highly recommended that you invest in yourself and see a nutritionist. Pay them a visit and talk more about food. They’ll be able to look at your diet and help you discover what you need to take out, and what goodies can stay (in moderation).

If you’re feeling a little down about how you might have “failed” when it comes to getting into shape, DON’T! Stop that thinking and give yourself a break. You’re trying, you go to the gym, you’re working on our diet the best you can; you simply need a little help. Getting that help is easy, it starts with research and a little more effort on your end.

Remember, nothing worth keeping comes easy; don’t you love old cliches? That’s also true when it comes to fitness. Don’t take short cuts, it’s a lifestyle change so treat it as such. To get into the best shape of your life will require you to train your brain and get in control of your bad habits. That takes time, it takes practice and it takes patience.

Below are some links to online nutritional facts about weight loss. While you’re clicking around, pull up another tab in your web browser and search for local nutritionists in your area. You’ll be surprised by how many are at your finger tips. Most local gyms have an in house nutritionist and or trainer that comes with your gym membership.

The Iron You

Make Your Body Work

Live Strong


The Following Tips Will Help You To Reach Your ...

Posted on by Admin / Posted in Articles | Comments Off on The Following Tips Will Help You To Reach Your ...

Welcome to the world of fitness! As you can see it is a very big world complete with all kinds of equipment, supplements and more. The fact that fitness is a very personal thing can make it seem a bit impossible to find what will work for you. The tips below can help give you some suggestions.

If you can get it done standing, do it standing. Even if you find yourself stuck in the house all day, sitting around certainly is not good for you. Standing, while it won’t be getting you into perfect shape, is infinitely better than just sitting there. Move around as much as you can.

Fitness takes discipline, so learn to kill your excuses before they start. Exercise routines typically falter because of laziness or disorganization. Buy an organizer and schedule out your exercise routine. This way, you’ll stay on top of your routine and make sure that you’re hitting all of your target areas on schedule.

For anyone who takes fitness seriously, consuming a healthy amount of protein will aid your fitness efforts greatly. Protein makes you feel full and more importantly, will help you build muscle and allow you work out longer without tiring out. Red meat, chicken, pork, fish, and beans are great meals that contain lots of protein.

A great way to help you get fit is to start drinking coffee before your workouts. The caffeine will provide you with a boost of energy that will give you a better workout. Avoid getting coffee drinks from places such as Starbucks because their drinks tend to be loaded with sugar and fat.

Have a timer handy when doing exercises at home. When using an exercise ball it is helpful to time each exercise so you know how long you are in each position. Holding each position for a specified length of time helps you build muscles and reach your fitness goals.

To get more muscle bulk, eat meat. Research shows that four to eight ounces of meat daily will help you add size to your muscles. A study followed two groups of men who performed the same exercise program. One group ate meat, and the other did not. While both groups grew stronger, the meat-eaters gained more bulk to their muscles. You can eat chicken, fish, turkey, beef, or pork to help add size to your muscles.

Even if you sustain an injury to your right arm, don’t avoid exercising your left arm. It is actually possible that by increasing the intensity of your left arm’s workout, you may actually increase the strength in your injured arm by as much as ten percent over two weeks. By working out with your uninjured arm, you are stimulating the nerve muscles of your injured arm.

In the world of fitness, there are many techniques that you have at your disposal to better your appearance and health. The world of fitness has a little something for everyone, but what works for one person may not for another. Hopefully, these tips have given you a starting point for your own routine.

Get Fit With These Simple And Easy Steps.

Posted on by Admin / Posted in Articles | Comments Off on Get Fit With These Simple And Easy Steps.

Being healthy encompasses a number of aspects of life. Fitness involves, eating well and moving your body the right way to keep your weight under control and to keep your body healthy. Knowing the right things to do can make fitness that much easier and this article contains some ways to focus on fitness.

For beginners, a few sessions with a trainer could be just the thing to get you started. A quality trainer will be able to recommend a tailored workout program that will enable you to reach your goals. Having someone around to show you what to do can make going to the gym a little less intimidating. You will have a good start on a program you will be able to adhere to.

The holiday season can wreak havoc on your workout routine. If you will create a plan it will help you stay on track. Evaluate your holiday schedule and determine how much time you are available to spend working out. This will help keep you in shape during the hectic holiday season.

When working out, it is important to keep in mind that shorter workouts are better than lengthier ones. Increase your workout slowly over time and remember that quality training is better than longer training sessions. This will prevent muscle strain and instead will build your muscle strength in a safe and healthy way.

If you are a regular runner make sure that you replace your running trainers at least every 500 miles. If you don’t replace your trainers when the soles have worn out, you will be running in an unstable trainer which could lead to knee injuries and ankle pain. A worn out shoe sole can also cause the bottoms of your feet to be covered in blisters and hard crusty callouses.

Forward lunges are a very effective way to increase the strength of your leg muscles, but reverse lunges really step up the pace. During forward lunges, one leg is active for only half of each lunge. Backward lunges engage the front leg for the entirety of the workout, which quickly tones and strengthens the muscles.

If you hate all the fitness exercises or you find them very boring, but you have a passion for dancing, you can use it to improve your personal fitness. Easy dance movements performed with music and matched to your personal taste and capabilities can be used to reach your fitness goals.

One great way to improve your fitness is to periodically do an exercise session, or a series of sessions, in which you purposefully work to exceed your usual limits or capacity by doing a high intensity or volume of exercise. If this period of exercise is followed by a period of rest, it can result in great fitness gains.

Knowing what you can do to stay fit helps you to avoid wasting time. If you know what will work for you, you can start doing it right away. Let these tips point you in the right direction to fitness, and work on more ways to help your body stay healthy.

How To Get In Shape With Ease

Posted on by Admin / Posted in Articles | Comments Off on How To Get In Shape With Ease

Don’t give up on your new fitness routine. The tips that we are going to show you in this article will help you to understand how and why you need to work out. Don’t sell yourself short by thinking you are going to get started tomorrow. Read these tips, and get to work.

To hep yourself stay with an exercise routine, pick one that you will enjoy every day. Choose something that you love, so you can look forward to exercising.

Do not let yourself be put off by the weather. The weather in no excuse not to work out. If you mean to jog outside and you find that it is raining, work around that. You can still get out and walk in a light drizzle. If the weather is terrible, find an alternative inside.

To improve your fitness, try working out a little each day. This is more beneficial than just doing an exercise ‘binge’ once a week. Incorporating exercise into your daily routine will make it easier to keep to your exercise momentum going, and means you won’t dread and try to avoid an overly long workout session.

To stay fit it’s important to break bad food habits. While a healthy diet contributes greatly to overall fitness, it can be one of the hardest goals to achieve. Most people enter a fitness program accustomed to eating unhealthy foods. This is a habit that can be broken. The quicker the fitness enthusiast acclimates to a healthy diet the faster cravings for junk food will disappear.

If you would like to avoid unnecessary soreness following your routine run, always include a cool-down to allow the sudden build-up of excess lactic acid to circulate through your muscles. In addition to a brief walk following your run, always allow time to stretch your muscles to avoid any pulls or cramping.

How often you strength train will depend on the goals you have set for yourself. If you want more muscle mass, do less strength training. If you want to become more tone and defined, then you should have strength training on a daily basis.

If you’re exercising to lose weight and find it hard to commit to an hour at a time, break it up into small chunks. You can get 4 mini-workouts throughout the day, and that way you don’t spend a lot of time and still manage to get your body moving.

To relieve pain from arthritis, do finger exercises. Finger exercises work the small muscles in your fingers and hand to relieve stiffness and pain. Although it may seem silly, doing finger exercises is an important part of any fitness workout plan if you are an elderly or young person with arthritis.

Remember, you can work out no matter what your age, health, or fitness level. There is a fitness plan out there that can work for your life. The tips we went over here are just a starting point, get out there are learn all you can so that you can get the body that you want.

You Need To Stretch Before You Begin Any Fitness ...

Posted on by Admin / Posted in Articles | Comments Off on You Need To Stretch Before You Begin Any Fitness ...

For a long time, many people considered fitness to be the realm of professional athletes. These days, it seems like everyone is interested in getting fit and starting any number of the new fitness crazes that pop up. Take a look at these helpful tips, they’ll provide a solid framework for your fitness journey.

If you are a beginner you should consider a training session with one of the personal trainers at your gym. The trainer will tell you how to reach your goals and you will be able to focus on areas you need help in. Walking into a gym can be intimidating at first, so go easy on yourself and hire a personal trainer to help you get right into a workout routine. Getting professional help building a custom plan will give you a leg up on your fitness goals.

Motivation is often a problem when people exercise, especially if you exercise alone. Find an audio version of a book that you really want to read and listen to it only when you exercise. Wanting to find out what happens next will motivate you to work out longer and more often.

When you’re working through a fitness regimen, remember that you should always warm up. If you are under the age of forty, hold your stretches for thirty seconds. If you are over the age of forty, your stretches should be held for sixty seconds. Muscles become less limber as you age, so it is wise to adjust your workout to keep on top of these changes.

Your fitness routine will be much more enjoyable if you have someone to share it with. Find a friend or family member who has the same fitness goals as you and work together. You will be able to encourage each other and offer a strong support system when the going gets tough.

A good tip to help you get fit is to stick with whole wheat foods. Avoid things like white bread and white rice, and instead opt for whole wheat bread and brown rice. Whole wheat bread and brown rice are more nutritious and give you long lasting energy.

A great way to get fit is to consult with a professional bodybuilder. A lot of bodybuilders have their own web sites where they offer a service that gives you the opportunity to pay to have your own consultation with them. You can get their experienced advice on your diet and workout routine.

There can be many advantages of getting a membership to the gym closest to your residence. Also, you can custom exercises that involve running from your home to the gym, in order to get more exercise. You can then include getting back to your house as a part of your fitness routine.

If you put these tips into action, you’ll have a sturdy foundation for any fitness routine. Make sure to make fitness a part of your life by committing to the days and times that you will exercise, as well as making sure to eat right. Getting fit will make you feel great! What are you waiting for?

Simple Tips Made Easy To Help You Figure Out ...

Posted on by Admin / Posted in Articles | Comments Off on Simple Tips Made Easy To Help You Figure Out ...

Fitness is an important part of anyone’s lifestyle because it allows you to feel and look your best, as well as, ensure longevity. If you eat well and exercise regularly, your body will be in its best shape and you’ll be less likely to get sick. Read this article for more fitness tips.

Finding your target heart rate can make your workouts more effective. The target heart rate is the heart rate at which your body is using the most oxygen, and therefore burning the most calories. Ideally your target rate is approximately 60 percent of your maximum rate. You can get a rough calculation of your maximum heart rate by subtracting your age from the number 220.

A lot of people put off exercising because they don’t want to get sweaty. If you don’t want to get sweaty, why not try swimming for your exercise? Swimming can be a great cardio workout. Try challenging yourself to swim an extra five laps everyday. You’ll be in great shape before you know it.

An exercise class is a great way of continuing your fitness routine through the winter months. Many people are less inclined to exercise during the winter, especially if they have an outdoor routine. Try signing up for something completely different to your regular exercise: if you typically cycle, try yoga. If running or jogging is your preferred routine, try free weights. Who knows, you may find that you really enjoy this new form of exercise, and if nothing else, it’s a healthy way to get through the dark winter months!

Try joining sites like Fitocracy or My Fitness Pal to log your exercise and calorie intake. Not only are they good for seeing where you need improvement, but it’s also a community of people with the same goals as you and can give you tips and ideas as well as encouragement.

Keep track of what you have been doing, and what is working for you. Evaluate what exercises you enjoy and what left you bored. A fitness plan should never be stagnant. Keep switching things up and changing things that aren’t working for you. A fitness plan that is set in stone is a fitness plan you’ll stop using.

Walk barefoot. This will help strengthen your calf muscles as well as your ankles. This is especially helpful for women, who shorten their calf muscles by walking in high heels so often. Stretching your leg and ankle muscles cuts down on stiffness and encourages flexibility and mobility. Walking barefoot also helps your sense of balance.

To build more muscle, try multiplying what the overall weight you lift is by how many times you actually lift it. The great things is that there is a lot you can do to improve this number. You can try lifting more weight, doing more sets per routine, or doing more repetitions in each set.

Keeping fit should be a part of your goals because it will help you to feel better and live a longer, healthier life. By simply drinking more water and exercising regularly, you will be on your way to a healthier lifestyle. Remember the tips in this article so that you can stay fit.

Home Privacy Policy Terms Of Use Contact Us Affiliate Disclosure Amazon Affiliate Disclaimer DMCA Earnings Disclaimer