Total Body Toning- Office Workout

Total Body Toning- Office Workout

For those of you who work in an office like me, it is hard to remember to stay active throughout the day. Take a few minutes of a break each day to work on toning your body with this office workout by Denise Austin.

5 Reasons to Drink Coffee before Working Out


Coffee is a part of millions of people’s morning routines. Working out is also something that people strive for in the morning. If you would combine the two and have a cup of Joe before a morning exercise, you could have a weight loss advantage.

Caffeine can offer plenty of benefits to your workouts as it is its own superfood. Let’s take a look at some of the advantages for coffee before working out.

Improved Circulation – Recent studies in Japan discovered that drinking a 5 once cup of coffee experienced a 30 percent increase in blood flow for over an hour. It goes without being said, the better the blood flow, the more oxygen for your workouts.

Decreased Pain – Studies at the university of Illinois observed those who consumed two to three cups of coffee an hour before a high-intensity workout. During the workout, they experienced a reduced amount of perceived muscle pain and they were able to push a little bit harder to get better results in muscle strength and endurance.

Improved Memory – Research shows that drinking caffeine improves long term memory for up to 24 hours.

Muscle Preservation – Caffeine also helps to reduce the loss muscle strength in aging. Major effects were found in the protection of the diaphragm and skeletal muscle.

Fuel for Muscles – Drinking coffee along with eating carbs gives more endurance than just carbs alone. Having both will raise levels of glycogen, energy stored for strength moves and endurance during a workout, up to 66 percent.



Remember, it is important not to overdo it. The recommended amount of caffeine for enhancing performance is about 6 mg per kg of body weight, or about a 16 ounce cup of coffee for a 150lb woman. Try to incorporate it in healthier ways than just adding creamer and sugar by adding almond milk or blending it into a smoothie. Keep a steady, regular intake so that your body adjusts and don’t forget that water should always be the main drink of the day.

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Stamina Outdoor Equipment – Take the workout outside!



Outdoor Fitness


Outdoor Fitness Equipment

Some people will automatically go to a gym for a workout. Others prefer to take a different approach and move their workout to an outdoor environment. So, if two people chose similar workouts, one was inside and one was outside, would their really be a difference? Studies actually suggest that taking your workout outdoors has more benefits than taking a trip to the gym.

What are the benefits?

Being outside offers a substantial amount of more mental health benefits than being in an indoor gym. A green, sunny environment is found to be more inspiring for people, causing them to look forward to a session of exercise rather than dread it. Being out in a natural environment reduces tension and negative moods such as anger, confusion and depression. Those who have worked out outdoors also have lower levels of cortisol – a stress related hormone – than those who have worked out in a gym.

You move differently when you are outdoors. Different air pressure, wind and changes in terrain present a resistance causing you to flex your body in ways that you normally wouldn’t when indoors. Spending time exercising outside also raises the tendency for someone to exercise longer and more often. Adding some sunshine into your fitness routine also increases your intake of vitamin D and may be helpful to lose weight.

Stamina Products – Taking Your Workouts Outside

With all of these benefits in mind, it is hard not to see that working out in the open air is better for you. Stamina Products has taken this idea and has created a line of products built to be an attractive alternative to the gym.

The Stamina Outdoor Fitness products are created to withstand weather and time. Each piece of equipment has heavy gauge, stainless steel hardware covered in chip and corrosion resistant, and UV protected paint for maximum resilience to outdoor elements. Each product looks sleek and attractive in any yard or fitness trail.

Stamina Products has put in the time and effort to make sure that they offer the best workout experience someone could ask for. The four outdoor fitness equipment products are constructed for individual preferences so that you can make your workout the most enjoyable expirience and accurate for your fitness goals.

The moment you realize you want a better environment to build a better you, keep in mind that the outdoors are the place to be. Bringing the gym to your backyard permanently brings with it the physical and mental benefits you could never receive at a gym. Stamina Products makes for a simple, attractive and favorable solution.

Stamina Outdoor Fitness Products


  • Strider – for low-impact cardiovascular workout


  • Bench – to help lose weight, burn calories, build full body strength


  • Power Tower – for body sculpting with a focus on chest, abs, back and arms

power tower

Visit here for more information on the Stamina Outdoor Fitness product line.

“Ditch the workout, join the party!”

It’s really not a secret to say that I can’t stand working out. There is always that little voice in my head repeating “I hate this” over and over during a workout session. Even when I was on a volleyball team, I dreaded the aerobic and strength training that we had to do outside of training to play the game. I’m not sure if anyone else can sympathize, but when I exercise for the purpose of exercising, time runs slowly and I feel like I will never reach any of my goals. Maybe I should have just learned to think about it differently; like think about the positive effects it has on the body or mind. Unfortunately, I can never get past the problem of being uncomfortable for a period of time every day to feel better… eventually. But I always did it anyways.

In all honesty, I never believed that I would be able to find a workout routine that I would enjoy. But I was so wrong. A few years ago, my friend invited me to go with her to a Zumba class. I told her I wasn’t interested, mainly because I had the idea in my head of exercising uncomfortably in front of a bunch of strangers. I purposefully avoided those types of environments. But she never stopped bugging me, so to shut her up I went to a class, and the rest is history.

Zumba – Spanish slang word for “buzz like a bee” or “move fast.” The word fits perfectly, describing the fast-paced beats of salsa, meringue, or flamenco music that pumps throughout the gym or studio. It’s a different environment that shows off the slogan, “Ditch the workout, join the party!” and is sure to live up to its fun standards.

It started when the father of Zumba, Alberto “Beto” Perez, forgot his usual music for one of his aerobics classes. Instead of cancelling the class, Perez dug through his bag to pull out a tape of salsa and merengue that he personally preferred to dance to. He made a lot of it up as he went along and his class loved it. They wanted more. Then the world wanted more.

Reports say that around 12 million people in 125 different countries practice the Latino-dance workout on a regular basis. But why is there such a huge following? What is it about this particular workout that makes it so popular? It’s just another dance routine right? Well, yes and no. As stated before, the dance routines are meant to be fast-paced and they are a much more different style than other aerobic classes perform. The Latin style automatically leaves room for personal interpretation, so everyone in the class moves differently to the sections of songs. And there is no judging. Seriously. Every member understands that each body moves differently and that some people are more comfortable to move certain ways than others. That freedom, combined with the up-beat and feel-good music provides the mental relief needed to just have fun.

Granted, the atmosphere is exciting and invigorating, but people want to know if it is a good workout as well. Recent studies have proven that it is a highly effective choice of exercise. Dance combinations provide a complete body workout, working everything from the feet, to the hips to the neck. In an average 42 minute class, most people will burn about 370 calories. The high-energy aerobics come in intervals, due to different paced songs and intensity levels, make it a great exercise to build stamina and help lose weight. There are also many different types of Zumba that have emerged throughout the years to accommodate different needs or a specific workout focus. Here is a list of the variety of Zumba classes to choose from:

                Zumba Fitness – For everyone!

                Zumba Step – For those looking to burn extra calories with toning and strengthening

                Zumba Toning – For those who want to add strength to training

                Zumba Aqua – For everyone, especially those recovering from injuries with low-impact

                Zumba Sentao – Use chairs for full-body toning and cardio

                Zumba Gold – For older adults and fitness beginners

                Zumba Gold+Toning – For older adults & fitness beginners that adds strength training

                Zumba Kids – For ages 7 to 11

                Zumba Kids Jr. – For ages 4 to 6

                Zumbini – For children under 3 and their caregivers

                Zumba Circuit – For those who want to add circuit training          

I love to go to Zumba classes now. To me, it feels like I am not working out at all. I’m just having a good time. It’s a huge difference in my mind from what working out should feel like. I have always known working out to be tiring, boring and painful. With Zumba, I have learned that I can just let loose and be comfortable with my body. Oh, yea… and I sweat. A lot. And I usually end up exhausted when it’s over, but I can’t wait to do it again.


Should I Exercise While Sick?

Exercise should always end up being a daily (or close to daily) activity. It becomes difficult, though, when we are not up to par. Feeling down in the dumps makes it harder to motivate ourselves to be active. However, exercising while you are sick could actually improve your condition. How can we tell when it is healthy to get some exercise while feeling sick, and when we should probably rest?

Usually, we can go by something called the “neck rule.” If the symptoms of your illness are exclusively above the neck, then working out will more than likely help you to feel better. A mild routine will improve circulation to help get rid of that lethargic feeling. On the other hand, if your symptoms are below the neck, rest is more than likely a better choice. If you are running a fever, exercising should always be put off, no matter what your symptoms are. Just remember, it is your body and always your decision on what you should do with it.