There are going to be times when you can't make it to the gym for your regular workout. It could be a lack of time, a family commitment, and dozens of other reasons.
But not going to the gym doesn't mean you have to skip your workout altogether, especially if you have essential workout gear in your home.
Here's a look at 8 pieces of fitness equipment that will allow you to stay on track when you can't hit the gym.
Dumbbells are a classic component of any gym. Having a set of dumbbells in your home will allow you to work different parts of your body.
In fact, some would argue that dumbbells are the most useful type of home workout equipment. Better yet, they're easy to store.
2. Yoga mat
If yoga is part of your fitness routine, then investing in a quality yoga mat for your home is a must. While the best yoga mats don't come cheap, they'll last a lifetime.
3. Resistance bands
Resistance bands offer many ways to challenge your muscles while allowing you to increase the intensity as you progress. They're also compact and easy to store away.
4. Doorway chin-up and pull-up bar
Chin-ups and pull-ups are a great way to tone and strengthen your upper body. A quality chin-up bar that fits securely into a doorway should be part of your home gym equipment.
5. Foam roller
A foam roller is the perfect tool for cooling down after a workout. It enables you to massage almost every part of your body and is also great for stretching. Moreover, it can give you a great ab and core workout.
6. Exercise mat
Yoga mats often aren't thick enough to provide the type of cushion you need for cardio workouts, Pilates, or circuit training.
A quality exercise mat will make floor workouts more comfortable and reduce the stress on your muscles and joints. They also roll up for easy storage.
7. Jump rope
There's so much that you can do with a simple jump rope, from warming up for weightlifting exercises, to adding bursts of cardio in your circuit training, to burning calories in a short period of time.
It's another piece of home exercise equipment that doesn't take up much space and is easy to store.
8. Cold-hot pack
Injuries can happen and it's wise to have a cold-hot ice compress on hand just in case. It can be used as cold for pain and swelling, or hot for muscle aches and stiffness.
Looking for an awesome at-home workout so you can put this gear to use? Download our FREE 2 Weeks of At-Home Workouts!
Each year brings changes and that certainly holds true in the world of food and dining. Recently, experts in food trends weighed in on what they thought would be some of the biggest food trends of 2017. Let's take a look!
1. Vegetarian Comfort Food
All of us have our favorite comfort foods and, to say the least, not all of them fit with our fitness and healthy eating plans. But experts say vegetables will continue to occupy more space on dinner plates.
What does this mean? Diners will order mashed cauliflower instead of rice and pasta, for one, and will request vegetable crust on their pizza.
2. Healthy Kids' Meals
Yes, kids still love burgers and fries, but more and more menus are offering a wide range of healthy options — from salads, fruits, to whole grains and lean protein.
3. House-made Condiments
Consumers are asking for more hand-made condiments, such as made-from-scratch ketchup and mustard.
4. The Demise of Kale
There's nothing wrong with kale, but experts say it gone past its peak of popularity. There are many other options to choose from nowadays, including a large range of flavorful seaweeds, chard, beet greens, turnip greens, carrot tops, and mustard greens. But it's also probable that another vegetable like kale will catch the public's fancy in '17... Maybe Brussels sprouts. More on that later!
5. Breakfast Makes Its Move
All-day breakfast is no longer unique for many of us, but expect the "texture" of breakfast to change next year. Smoother breakfast options, such as oatmeal and scrambled eggs will still be offered, but crunchier items like fried chicken and crispy chorizo will pop up on restaurant menus with regularity.
6. Sustainable Seafood
Consumers, chefs and restaurant owners alike are paying attention to — and interested in learning about -- the fish they buy, cook, and consume. Where it's from, whether it's raised or caught, and how if affects the ecosystem are just some of the answers they're seeking.
7. Authentic Ethnic Cuisine
With the help of adventurous millennials, who enjoy exploring global flavors, ethnic foods and worldwide cuisine seems to be everywhere these days. The trend is also driven by international travel and access to a wider variety of ethnic options to choose from here at home.
Working with a personal trainer like Ralph Roberts will help you reach your fitness and wellness goals. Ralph can also help you create a healthy diet plan to accelerate your fitness goals. Contact Ralph today to schedule a free personal training session.
Ralph Roberts, owner of Ralph Roberts Training, has joined Scriptor Publishing Group and other leading fitness experts from across the country to co-write and publish a new book titled, "Strong Living." Scriptor Publishing Group, founded by Greg Justice and Kelli O'Brien Corasanti, publishes books from thought leaders around the world.
About Ralph Roberts: Ralph graduated from the University of North Carolina at Chapel Hill with a degree in psychology. He joined the Downtown Athletic Club in Amarillo, Texas, in 2008 while concluding a 10-year professional baseball career, seven years with the Atlanta Braves and three with the Amarillo Dillas. Ralph is a nationally certified personal trainer and a certified TRX trainer.
Ralph finished 12th in the 2015 Men's Health Next Top Trainer. He is part of Todd Durkin's Platinum Mastermind in which members are recognized as the top fitness professionals in the industry. Ralph leads the personal training team and provides exceptional experiences for each and every member.
The forthcoming book, "Strong Living," will feature Ralph Roberts, along with some of the country's leading health and fitness experts. The book will empower you to live your best life through the development of healthy lifestyle changes and is designed to help people find a strategy that works for them. The book will highlight proven holistic approaches to physical fitness, health, mindset and nutrition.
To learn more about Ralph Roberts, and to receive the free Special Report, Overachieve for the Life That You Want, please visit www.ralphrobertspersonaltrainer.com.
About Scriptor Publishing Group: Scriptor Publishing Group, founded by Greg Justice and Kelli O'Brien Corasanti, is a publishing company that publishes books from leaders in their respective field, to help share their story and grow their business.
If you'd like to learn more about Scriptor Publishing Group or to see if we're a good fit for your book project, please contact us at info@ScriptorPublishingGroup.com.
Scriptor Publishing Group
No matter how dedicated you are to your fitness goals, the holidays can make you wander off track. Unfortunately, it’s often more difficult to find your way back than it was to begin your fitness routine in the first place.
Getting Back to Your Routine
Even if the holidays have thrown you off your game, it’s never too late to pick it back up. Each day offers a fresh start. Here are some tips to help you get motivated.
1. Hold yourself accountable.
Nothing’s more sobering than tracking what you eat. Every tiny piece of candy, each “taste” of something decadent.
Keeping a log of what you eat and how much you exercise daily gives you an accurate idea of where your problem is. To make tracking easier, check out apps like Lose It! and MyFitnessPal.
2. Get organized.
Mornings are hectic. You’re less likely to stay on track if you have to scramble around putting your gym bag together or scrounging for something healthy to eat.
To combat this, prepare nightly for the following day. Get your exercise clothes or gym bag ready, plan your meals (and prep them if at all possible). Make it easy on yourself.
3. Toss the junk.
You can’t be tempted if there’s nothing tempting in your home. Have a weakness for sweets? Then throw them out and avoid buying them again.
Bonus tip: Don’t grocery shop hungry! Doing so causes you to grab everything in sight. Instead, eat a snack before you go, make a list, and then stick to that list. Download my free Healthy Grocery List below!
4. Avoid nighttime binging.
You’ve done great all day, but now it’s 10 p.m. and you’re starving. Not a good thing. Try eating all your bigger meals earlier in the day so you’re not famished right before bed.
Also, set a time when your kitchen is “closed” each evening. Clear the dishes, turn the lights off, and don’t go back in there.
5. Find a friend.
Working out with a buddy helps keep you motivated. If someone’s waiting for you at a specific time, you’re less likely to skip the sweat session. When this doesn’t work, consider hiring a personal trainer.
You can even participate in online personal training programs and exercise from the comfort of your own home.
6. Set specific goals.
Setting realistic — but firm — goals keeps you going. It’s much easier to exercise when you know what you’re working toward. Plan something special, like a beach trip or a marathon, to get ready for.
For more tips on how to get back on track after the holidays, contact Ralph Roberts Training today.
If you're like most people, you give some consideration to making a New Year's resolution. You ponder how your life can be improved and whether you would actually stick to a resolution.
More often than not, these resolutions have something to do with health and fitness. Let's take a look at some of the most common New Year's resolutions and why they don't work.
“I'm Going to Lose 20 Pounds!”
Shedding 20 pounds is easier said than done. If you would like to lose this much weight, don't expect to reach your goal in a few weeks. It will likely take a few months - at least - to drop 20 pounds. A more realistic and healthy goal is to lose one pound per week.
“I'm Giving up Junk Food!”
Just about everyone has resolved to cut down on junk food following the holiday gluttony. Hardly anyone actually follows through beyond the first couple weeks.
“I'm Going to try XYZ Diet!”
Diet fads are all the rage around the first of the year. Taking a chance on a healthy diet craze is admirable yet few honor their commitment beyond the first few weeks/months. Most “diet of the moment” eating regimens require eliminating tasty foods like fruits or meats. It's much easier to cut down on portion sizes than adhere to a hardcore diet.
“I'm Starting a Cleanse!”
From juice cleanses to cabbage cleanses and beyond, dieters can drop pounds and clean out their system if they stick to this resolution. However, detoxing with a cleanse takes severe dedication and plenty of trips to the bathroom! Opt for a mini-cleanse that allows you to eat a fulfilling meal or two per day and you'll still be able to clean out your system.
“I'm Hitting the Gym Every Single Day!”
Most of us feel bloated following those extravagant holiday meals. Yet promising to hit the gym every day will only serve to tax the body to the point that it breaks down. Add in the fatigue from excessive workouts and most people find that exercising every other day is a much more realistic resolution.
Instead of making "resolutions," why not make lifestyle changes? If you have a fitness and health goal, boost the odds of following through on your promise by enlisting the help of a personal trainer. Ralph Roberts Training is here to get you on the right track and stay there for the remainder of the year. Contact us for a free personal training session and see what you think!
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