How to Get a Total Body Workout Without Equipment

How to Get a Total Body Workout Without Equipment

 

Dumbbells, barbells, and weight racks are in the gym for a good reason, but it’s also possible to achieve a total body workout without the aid of machines or free weights. For those looking to workout without equipment, we put together this awesome guide to build a better you via sweat and perseverance:

Short Circuit Workouts

You can quickly ramp up your gym routine via the use of short circuit workouts. By doing exercises in a circuit with brief rest periods between each set, you can build cardio and muscle growth in your workout without equipment.

Between each circuit, our experts recommend a quick rest period of about two minutes. That may sound intense, but don’t be intimidated! If you find yourself unable to hit the desired number of reps in a particular set, you can rest-pause until you hit the target. In a rest-pause, you can take about 10-20 seconds to catch your breath until you have the energy to keep going and finish out.

Exercises for a Full Body Workout

So, what should you do during your short circuit? There are countless options for your circuit and you can mix things up based on your skill level, experience, and targeted areas. In keeping with the CrossFit tradition, these exercises will give you a total body workout, even if you choose to avoid the typical equipment.

Pushups and jumping jacks probably felt silly back in your Phys. Ed days, but they can be an integral part of your short circuit plan. Beginners – and even CrossFit veterans – often look to kickstart their circuit with 10-15 push-ups followed by jumping jacks until they hit the one minute mark.

These simple no-equipment exercises are a great way to get the blood moving for the rest of the workout. More advanced athletes may choose to dial up the number of push-ups or modify them into incline push-ups, but be sure to leave enough in the tank for the rest of the rigorous workout.

After that, you can incorporate spider lunges, walking lunges, hip thrusts, and crunches into your circuit. The number of reps in each set is up to you and you can fill out each minute with jumping jacks or similar exercises if you choose. Remember, once you’re done, it’s time to start back from square one after a quick two minute break.

Get The Best Workout Without Equipment From The Pros At Sweat Factory Crossfit!

It can be hard to stay motivated when working out at home or in the gym without the guidance of a personal trainer. Personal trainers at traditional gyms wind up being incredibly expensive, but sessions with the experts at Sweat Factory Crossfit will cost you a whole lot less per session.

To get the ultimate workout without equipment (and total body workouts with equipment), sign up for your free trial at Sweat Factory CrossFit today!

Xomir Nadal

Xomir Nadal

6 Week Challenge Finisher
Xomir lost 12lbs and 3% Bodyfat.

What did she learn:
“I lost my mom and aunt to breast cancer within the last 11 months and I was very sad.
I found that I need to keep myself healthy because breast cancer runs in my family.
I also found the ability to go through life with a positive attitude, happy, and healthy. This definitely changed my life.”

PROTEIN POWDER 101

PROTEIN POWDER 101

Both seasoned athletes and gym neophytes know that the cocktail of choice when working out is a protein shake. Lots of these powders are designed to serve different purposes, which means there are so many to choose from it can make your head swim, Phelps style. If you feel overwhelmed when shopping for a protein supplement, don’t fear, there are answers to all of your questions. Nutrition School is in session and your first class, Protein 101 will teach you all you need to know.

Why should you choose protein powder? Whether you are a gym rat or a couch potato you need protein. Protein is composed of amino acids, which are the fundamental building blocks of muscle proteins and enzymes, making it a crucial part of a daily diet. According to Men’s Health, protein also prevents blood sugar spikes and boosts the hormones that tell your body you’re full and should put the fork down. We believe that the biochemical mechanism responsible for preventing sugar spikes is gluconeogenesis. Basically, when a protein is broken down to amino acids, these amino acids can be used to make proteins such as muscle proteins or biochemically changed to sugars. This transformation is called gluconeogenesis.  What is interesting is that gluconeogenesis is a way to slowly adding sugar to your energy system without spiking sugar or insulin.

Protein powder can be a great way to up the health quotient to your favorite recipes. Bodybuilding states that whey protein is a good addition to your menu if you are looking to build muscle and lose fat. When you combine whey with a health regimen like a workout routine, this protein supplement can help pump you up with lean muscle and increase your strength, as well as help you maintain the hard body you already have. A study in Applied Physiology, Nutrition, and Metabolism stated that 35 grams of protein per meal is a target amount for a healthy diet.

You should always read the Supplement Facts information on labels  When choosing a protein powder, checking out the fine print is a smart idea. Finding a high-quality protein will not only taste better but offer you more benefits and a healthier shake. When weighing which kind to buy, whey comes out on top as far as nutritional value. The ‘biological value’, or the proportion of absorbed protein you get from your food, is generally higher with whey products. The other types of protein powders: casein, egg white, soy, hemp, and others are lower biological value. Furthermore, in the case of soy protein, there is the chance that you are getting protein derived from a GMO source. Be on the lookout for powders with a limited amount of added sugar and carbohydrates as well as little in the way of additives. Beware of the blends, suggests Oxygen magazine, powders that have “concentrates” or “solids” which can be hard on the digestive system and might cause problems like bloating or gas.

If you are using shakes to shed pounds, according to the Cleveland Clinic, choosing a powder with no added sugars or sweeteners is key.

When is the best time to throw back a protein packed shake? Some people use their shakes as a meal replacement, having one at the beginning of the day or as their lunch when they don’t have time for a mid-day meal. That said, protein powders shouldn’t replace real food, as a rule. Many bodybuilders and fitness fanatics like to imbibe before or after a workout. Some sip during their sweat session too. According to a study in the International Journal of Sport Nutrition and Exercise Metabolism, there is a small window of time when a shake is optimal for your body. About thirty minutes after a gym session, these amino acids will have the most impact on your muscles, bringing you a bit of extra strength and muscle gain. It also helps to repair muscles and recover after exercise. For weight management, the Cleveland Clinic suggests a steady supply of protein at meals to keep you constantly satiated.

In the SFH supplement world, some powders are created to take before a workout. Fuel is a great option if you aren’t going home after the gym or you need something to get your get-up-and-go going before your exercise routine. FUEL contains coconut milk, which is a natural source of coconut fat. This is considered an energy fat burns quickly, providing a burst of energy rather than being stored as fat. FUEL is a fantastic way to get your energy revved without having a heavy meal sit in the pit of your stomach and weigh you down.

How can you mainline your protein powder in the most delicious way? Shakes are the most popular way of getting your powder boost. There are many recipes, from simply adding water or milk and shaking, to combining a variety of fruits, vegetables, nut butters, and ice and blending into a creamy, frothy frappe. Depending on your favorite foods, you can mimic the taste with different shake recipes. If you’re a fan of chocolate covered strawberries, try making a protein smoothie with chocolate protein powder and blended strawberries. If you like pina coladas, you can go for a run in the rain with your smoothie made from coconut and pineapple blended with vanilla whey protein powder.

There are other ways to get your amino acids in powder form. You can use protein powder like flour and make protein-rich pancakes, waffles, muffins, cookies, muffins and more, making those treats and sweets a little more nutritious. Maybe add some powder to your coffee for a protein-infused latte. Make a batch of quick overnight oats with added protein powder for a complete meal, which will hold you over until lunchtime. Using unflavored powder can also enhance your cooking. Adding a scoop to your appetizers, like hummus or guac, could mean you will fill up faster and dip fewer chips. Or perhaps sprinkle the powder in a soup or sauce you are making for extra oomph. The powder will be undetectable to the taste buds, but the addition of protein in your diet will be duly noted by the rest of your body.

SIGNS OF A GLUTEN ALLERGY

SIGNS OF A GLUTEN ALLERGY

When you are striving to live a healthy lifestyle, there are many factors that must be taken into consideration. Many people know about getting enough exercise and drinking enough water each day, but they may still not be feeling at the top of their game, especially after eating a meal that contains wheat, barley, or rye. If this is the case, it’s possible that you have a gluten allergy or intolerance. We’ve put together some common signs of gluten allergy or intolerance, however, please consult a doctor if you feel that you have an allergy or intolerance to food or ingredients.

Some common signs of a gluten allergy or intolerance include:

Bloating, as well as other gastrointestinal issues. If you’re finding that you need to be near a bathroom and are suffering from diarrhea or constipation frequently after eating a meal, you may consider the fact that it has to do with what you ate. If it was something containing gluten, that could be a good start to see if eliminating it helps your stomach.

Abdominal pain or cramping. This is exceedingly common after eating gluten, and while it can have many explanations, if it occurs frequently after eating certain meals, it could be a gluten sensitivity.

Joint and muscle pain. It may seem like this intolerance would only affect your stomach, but the effects are farther reaching than that, and your joints may become painful or inflamed from ingesting gluten.

Skin conditions. Anything from psoriasis to alopecia could be caused by gluten sensitivity or intolerance. You may also find that you develop rashes after eating, which goes hand in hand with an allergy to food.

While there are many signs of a gluten allergy or intolerance, if you are having serious health issues, please consult your doctor to eliminate anything more serious. There are many gluten-free options on the market today, which makes this diagnosis an easy one to live with. With a few simple diet adjustments, you’ll be feeling better in no time!

 

INTIMIDATED BY CROSSFIT? I DON’T BLAME YOU.

INTIMIDATED BY CROSSFIT? I DON’T BLAME YOU.

We all face times in our lives where our anxiety is a little higher but as with all things that are uncomfortable, growth and strength comes from it. Progression truly begins at the end of our comfort zone. Only by constantly seeking that which puts me out of my comfort zone have I been able to develop correctly. By facing what I fear I have learned what is on the other side of that fear.

The fear of being judged

The overriding number one concern I hear is from people worrying about what others think of them. I couldn’t tell you how many times I’ve heard it and it’s a very real concern to the individual but that’s where it stays. I often say to people, within a few weeks you’ll realize that absolutely no one judges you, no one is looking at you thinking you look silly, slow or out of shape. They are too busy worrying about their own workout and technique to worry about yours. And if anyone does finish a workout before you, not one of them will put their kit away, because their workout is not done until the last person is done. That is the way it is at Sweat Factory, purely supportive, progressive and constructive and they will come and help you. They will help you because they started once too. They used to find it hard to walk through the door. They needed that early moment of community support and it changed them. Even one of my coaches said to me today that he got so nervous he used to sit outside the box for a good 20 mins. You are not alone in what you think, it is natural to think it but just because it’s natural, doesn’t make it right. CrossFit to me is all about acceptance.

It’s you against you.

I remember very early on in my fitness career competing in Cross Training competitions deciding that the only person I could ever compete against was me. Every time you walk in the door it’s you against you. The only thing you can control is your effort.

You can look at the leader board if you like, feel disappointed or pleased with your performance if you like but is it a true reflection of the effort that you gave when you were training? An effort is the only thing you should judge. Walk away knowing you had nothing left to give.

When coaching at all levels of competition I often find myself shouting to the athlete, ‘Stop looking around, race your race! Looking around won’t help unless its close but you should rely on the words of your coach to help you with that. At any level, look in the mirror, there is your biggest challenge and critique.

‘Hardest thing is walking through the door. Once that’s done, the rest is done for you’

‘Walk your path, not someone else’s.

If you are always concerned with what others think of you to the point that it affects your behavior or stops you going after your goals, you are literally living your life for other people’s expectations of what they think you should be. You are not living your life. The hardest path to choose often leads to the most beautiful things. Lose the concern of others opinions and live your life. We often find that those that care the most for us are the ones that want to hold us back the most, to be safe and not go out of your comfort zone but if you’re like me, the most motivational speeches I have ever heard have been from those that say I couldn’t or shouldn’t do something. It is not where you are right now on your path that matters, but where you go from here.

But everyone in there is so fit!

Not so, in fact, you will find every level of fitness in there! You will find every fitness level in our gym. I say it’s more like Walmart than the Crossfit Games. We love them all because they are here to improve themselves and the athlete’s around them.

Am I going to have to compete?

Absolutely not!! You really have two types of CrossFitter (with a million different reasons for doing it). Those that CrossFit for the love of competitions at weekends, and those that CrossFit for health. Think of it as your recreational swimmers wishing to stay active and those that go off and compete every weekend. The beauty and unique thing about CrossFit is that it doesn’t matter about your reason or drive, we can all train next to each other and do the right workout for us.

Saleability

    1. We manage to train alongside each other, doing the same workout but by changing some of the variables. There are so many ways to achieve this and some of them could be: Reducing the weight

 

    1. Reducing the repetitions

 

    1. Reducing the complexity of the movement

 

    1. Reducing the time of the workout.

 

    You must also realize that this works both ways too. We may also give you a confidence nudge that you can do a few more repetitions, you can increase the complexity of what you are doing or increase the weight. Your coach will guide you safely on all of this. You don’t need to be able to do a pull-up or a push-up, we will show you your path.

It’s really not a cult!

    After a few months of starting CrossFit, you’ll start to realize you won’t shut up about it! Crossfitters love it so much that they shout their passion!! They have found something that they truly love, can see and feel their progress and are around a group of like-minded people that bring you in and bring you up. It’s now becoming more and more mainstream with some of the national Globo gym chains attempting to adopt some of the equipment into their spaces. It’s not a cult, it’s a lifestyle, a lifestyle that prioritizes your health.
    #chasinghappiness
    Coach Clint

 

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