Category: Fitness

6 Great Ways To Make Fitness Fun For The Whole Family

With the average household having multiple internet-capable devices for family use, it’s safe to assume that most of us aren’t meeting the recommendation of 60 minutes of physical activity per day.

While this doesn’t seem like a big deal – after all, everyone is happy while engaged in their favorite online activity-, it can be detrimental to the development of children, as well as the aging process of adults.

So, how can you make the most of 60 minutes outside in a way that will have the entire family smiling? Here are a few great ways.


What child doesn’t love tag? Even as an adult, you probably remember playing tag in your youth. It’s an easy game that almost everyone knows how to play, it’s fun, and the best part? It gets the whole family up and moving.

Dance it out.

Dancing is great for the heart, lungs, and muscles. It makes use of the entire body and burns off excess energy.

You don’t have to have a ton of space to have a dance party – all you have to do is move the couch and coffee table out of the way, or push the kitchen table and chairs aside and voila! Your very own dance space.

Get Twisted.

By this, we’re referring to a good old game of Twister. Despite seeming like a pointless game that has an agenda to throw your back out of whack, Twister is a great way to tone muscles.

Some of the positions the game puts its players on prove to be a real challenge to stay in, effectively toning the muscles used to hold the position.

Spend the day at the park.

There’s more for adults to do at the park than you’d think. When taking your kids there, bring a kite, a soccer ball, some racket sports, and a picnic.

Make a day of getting fresh air, playing games, and running and jumping with the family. Many parks even have pathways and/or river access that you can make use of.

Have an activity break.

If you can’t tear the kids away from their favorite TV show, encourage them to get up off the couch during the commercials instead of fast forwarding through them.

During this time, the whole family can do squats, push-ups, jumping jacks, or run in place. By the end of the day, the commercial breaks alone will add up to 60 minutes worth of physical activity.

Walk the dog (or cat?).

If you have a dog that enjoys being outside, make it a habit to take him or her for frequent walks. The whole family can tag along and take turns walking the family pet. Or, if you have multiple pets, everyone can walk one.

This a great way to not only get active but to bond with your family.

Do any of these sound fun to you? Hopefully, even if they don’t, they’ve inspired you to come up with your own activities.

3 Tips to Keeping Your Gym Clean

The successful running of a fitness center not only depends on having quality workout equipment and fun trainers but it also needs a curb appeal. Setting up the gym in a perfect location and having an attractive design is critical to getting clients. However, what will keep your customers working out here is how clean the gym actually is. Without proper sanitation, the unhygienic conditions will put off your customers who will opt to work out elsewhere. Keeping it clean can be difficult since it’s like an adult’s playground where they work out and sweat. This article will highlight how to keep a gym clean with the 3 effective tips below:

  1. Make sure the gym is well ventilated

A poorly ventilated fitness center will affect the people working out in the gym. This is because of the dust, odors, and humidity produced during workouts that reduce the breathable air in the gym. With poor aeration, the oxygen level is reduced which leads to suffocation, headaches, and dizziness. In addition, a stuffy gym is infested with bacteria and fungus that cause contamination and illness. Using fans for ventilation won’t be enough to reduce humidity and clean the air. You need to set up a ventilation system for aeration and prevent the air ducts from clogging. Cleaning the gym’s air ducts ensures that the air circulating is clean and free from contaminants. If you are looking for an effective professional service that does air duct cleaning in Henderson, click on the link above.

  1. Clean workout equipment after every session

Workout accessories are used by multiple people and need to be cleaned to prevent the transmission of diseases. Cleaning after every use can be a lot of work but as a gym owner who cares about their customer’s health and comforts, it’s ideal. The products to use when washing should be able to sanitize and disinfect the surfaces. Cleaning will also remove the sweat and smell from items such as yoga mats and keep them fresh for the next user. However, your employees should avoid splashing water close to electrical equipment.

  1. Keep the restroom spotless

Most people use the gym every morning before going to work and others need to freshen up after their workout session. Your staff have to clean after every user since they have paid for a clean washroom to shower in. Keeping these rooms clean can be difficult since they are used by many people who finish their work out randomly. In addition, without proper maintenance, the restrooms and locker room may end up germ infested. Unsanitary restrooms can lead to the spread to infections such as UTI’s. Washing the restroom includes, scrubbing the toilet, sanitizing the bathrooms as well as the sinks. It’s also recommended to regularly clean the locker room shelves, benches, handles, and mirrors.


It’s up to you to save your gymnasium from deteriorating due to lack of maintenance. Make sure your employees follow the tips above to maintain the fitness center spotlessly clean.

Total Body Workout: tone the leg adductors

The targeted training to tone up the adductors of the legs: here is the ideal sequence for a workout to do at home, without forgetting the initial phase of warming up and the final one of stretching

You need

  • A mat

Step by step

Always start with warm up exercises

  1. Lie down on the ground, being careful not to arch your neck and lift your shoulders. Stretch the head as far as possible, keeping the shoulders away from the ears and the shoulder blades well on the ground. The arms at the sides.
  2. Flex your legs to your chest and then spread them upward.
  3. Bring the feet and fingers to the hammer and turn them outwards, as if to form a V.
    Inhale and spread the legs as far as possible. Exhale and return to the starting position, crushing the heels well against each other.
    Be careful not to arch your back and neck. The shoulder blades and the lumbar remain on the ground, with the abdomen always contracted.
  4. Repeat 10 times and do the same exercise by spreading the legs in 2 strokes and closing them in 2 more.
  5. Always remember to squeeze the heels against each other, in order to continuously activate the adductors more effectively.
  6. Do another 10 repetitions and then spread the legs in 3 strokes and return in a single time, always crushing the heels. Repeat 10 times.
  7. Inhale, spread the legs in a while and exhale return to 3. Heel to heel at the end of the closure. Still 10 times.
  8. Stay with your legs closed, stretched out, your feet hammered and fingers pointing down. Crush and release the heels quickly against each other. Exhale when compressing and inhaling when releasing pressure, 10 times.
  9. Return with the legs on the ground and repeat for 3 sets with 45 seconds recovery.

Remember to complete your workout with stretching!

How to train with the bodyweight – workout

Today we offer a workout that combines bodyweight exercises and bodyweight training in a quick and fun way.

The bodyweight workout is designed to tone, improve endurance and burn fat and calories.

As we have already explained in our first post dedicated to bodyweight it is about using your body to train: so you do not need weights or special equipment, just the weight of your body!

  • Perform the workout by performing the exercises in the indicated sequence. The repetitions decrease with the progress of training
  • Practice at a high rate: try not to take breaks or at least never be completely still
  • It takes 20 minutes to complete the training

1 Jumping jacks
Pressed, spreading your arms and legs: open your legs, raise your arms upward, then lower your arms and close your legs. Repeat without stopping. 
– Make a series of 100 repetitions 

2 Crunch
Lie on your back, place your calves on the couch or on a chair, bending your knees. With the tips of the fingers touch the sides of the head and lift the shoulders from the mat: contract the abdominals, bringing the elbows to the chest, then return to the ground and repeat. Exhale during contraction and inhale during release. 
– Make a series of 90 reps 

3 Bodyweight squats
Standing, legs as wide as the shoulders, feet that point slightly to the outside. Put your hands in front of your chest, arms outstretched and go down with your buttocks, as if to sit on a chair, keeping your knees in line with your toes, your back straight, buttocks and abdominals firm. Go down until the thighs are parallel to the ground, then go up and repeat. 
– Make a series of 80 repetitions 

4 Leg
raises Lie on the ground back, legs outstretched, arms at your sides and hands on the ground. Start by lifting the heels off the ground and then slowly raising your legs to a 90-degree angle with the floor. Then slowly go down and repeat: do not pause and do not touch the heels on the ground. 
– Make a series of 70 repetitions

5 Jumping Jacks 
– Do a series of 60 repetitions 

6 Crunch 
– Make a series of 50 repetitions 

7 Bodyweight squats 
– Make a series of 40 repetitions 

8 Extensions of the knees
Sit on the ground, lean behind your back on your hands, bring your knees towards your chest , then stretch your legs, keeping them always lifted from the floor. 
– Make a series of 30 repetitions 

9 Bend with a jump
Lie on the ground on your stomach, resting your hands on the ground, on the side at the shoulders, and the tips of the feet. Hold the body in a straight line, then raise your arms until you can stretch them out: from this position, lower yourself slowly with your body straight, without touching the ground, inhaling, then exhaling, push with your arms and spread them out. With each repetition, raise your hands a little from the ground. Keep your elbows close to your body. 
– Make a series of 20 repetitions 

10 Burpee
– Make a series of 10 repetitions.