Workouts You Can Do in Your Living Room

Finding the right exercise routine can be next to impossible for busy professionals and parents to fit into their schedules. Personal fitness can be even more difficult to manage when there is little free time available, often conflicting with work agendas, children, and an increasing amount of home responsibilities.

Fortunately, many simple workouts can be done from the comfort of home. These exercises will work with any schedule and can be done without having to attend a gym, helping to save time and money. Exercising at home will not only help improve physical and mental health but will increase productivity and prepare workers and parents for the day ahead.

Jumping Jacks

This simple but effective workout will help get the blood flowing and warm the body at the beginning of an exercise. When done for at least a minute, this exercise is the perfect addition to any cardio routine.

Lunges

This targeted workout is great for exercising hip flexors, thighs, and abdominal muscles. Increasing the repetitions can help tone leg muscles.

Squats

Perfect for toning glutes and hamstrings, this effective exercise move is ideal for quick workouts. This workout can also be performed with weights, serving as a dual exercise for both legs and arms.

Sit-Ups or Crunches

These workout moves target abdominal muscles, quickly warming the body while toning the stomach. Whether performed together or separately, these workouts are ideal for any routine.

Bicycles

Warming up hip flexors, quadriceps, glutes, and abdominals, this workout is ideal for toning the lower body.

Push-Ups

This move is great for working out pectorals, deltoids, and triceps. There are many variations of this move to choose from, including wide arm, military, decline, and more.

Dead Lifts

This exercise targets many muscle areas, including shoulder and arm muscles. This move can be performed using dumbbells, a barbell, or any heavy object on hand.

Calf Raises

This move can be performed with or without weights. It is perfect for toning calf and glute muscles.

The Right Routine

These moves can be performed and modified as needed, allowing busy individuals to craft the perfect workout routine to fit their lives.

This blog was originally published on James Crickmore’s website.

Valuable Life Lessons to Learn From Golf

Some of the most important life lessons are not communicated through books or big ‘movie-style’ moments. They come to us in little ways as we spend our time doing things we love. A footballer will tell you about the importance of teamwork and healthy competition. A painter could tell you about planning and perspective.

But us golfers have a different mindset. Golf is an art form as much a sport – a meditation as well as an activity. The experiences we have are unique to each golfer. And from that, the life-lessons we learn are as unique as the sport itself. Here are just a few of the lessons I’ve learned over the years.

THE IMPORTANCE OF SILENCE

In a solo sport like golf, you may find yourself in a much more meditative mindset than if you were playing football or tennis. Many golfers find themselves much more comfortable in the calm atmosphere of the green.

There is always a time and place for a raucous event, but a golf pro will know better than most that if you have a goal for yourself, the best way to achieve is to spend some quiet time to focus, breath, and plan.

FOCUS ON THE BIG PICTURE

Anyone who has been on a golf green knows that it’s easy to lose track of a small goal. Getting off track – into the rough – can feel like you’ve ruined the chance of completing. But golfers know the importance of seeing the big picture.

Pushing through and taking the process step-by-step will find you sinking your putt in no time – even if you start off overwhelmed by how far away it feels.

MAKE THE MOST OF WHERE YOU ARE

Even the greatest golfer will end up in the rough sometimes. An inevitable part of life is making setbacks, mistakes, and finding yourself discouraged. But there is always a way out. With the right tools and knowledge, you can work around the roughest of terrain. It just takes patience, focus, and a cool head.

These are a few of the life lessons that I’ve found myself prioritizing as a golfer. The things that I’ve pulled from my hobby and lived my life by. But I believe that golf is an experience that is truly unique to each of us who play it. So what life lessons have you learned from golf? What have you learned and worked into your life?

This blog was originally published on James Crickmore’s website.

Fitness Routines You Can Do at Home

Health care providers recommend that adults get a minimum of 150 minutes of moderately strenuous physical activity each week. Individuals should also strive to incorporate strength training exercises at least twice a week. Personal schedules or a self-conscious nature may prevent people from working out at a local fitness center. However, there are many exercises that are easily accomplished within the home that rely on the weight of the body and do not require special equipment.

Push-ups

The exercise might be accomplished in a variety of ways. Women are often advised to perform bent knee push-ups, as the majority of a female’s body weight lies below the waist. However, some may prefer completing the exercise in the same time-honored manner that men replicate. Strong, fit adults may modify the exercise by performing one-armed push-ups. Lifting one leg is another option.

Crunches

Crunches have proven to be more effective for toning abdominal muscles compared to a traditional sit-up. The exercise simply entails lying on the floor with knees bent. Put both hands behind the head. Attempt to sit up until the upper region of the back clears the floor. Variations of the exercise include extending one leg. A reverse crunch is performed by extending both arms out to the side. The legs are then straightened and brought up toward the head.

Lunges

Lunges are performed by stepping forward with one leg while keeping the back straight. Lunge forward while bringing the hips down toward the floor. Push back to a standing position using the front leg. Variations of the exercise include glute lunges. Instead of putting one foot forward, cross one leg forward over the other. Lunge forward with arms outstretched. Turn the torso to the opposite side. Repeat the exercise with the opposite leg. The side lunge is accomplished by standing with the legs apart. Keep the back straight and step to the side. Lower the hips and body weight onto the extended leg.

Squat Jumps

The jumps are a good way to incorporate cardiac enhancement. Stand with feet together. Squat forward while arching the back. Jump while forcing the arms out and up. Focus on bringing the knees toward the chest. Land on the middle of the feet and resume a standing position.

This article was originally published at JamesCrickmore.org.uk.

The Beginner’s Guide to Golf

Playing golf is a wonderful way to spend the day, but the sport can be a little scary for newcomers. In addition to learning all of the small rules, developing a decent swing takes a lot of time and practice. These are the four things every new golfer needs to do when they are first picking up the game.

Get Your Own Clubs

If you are absolutely serious about learning how to golf, then you will need your own set of clubs. You will never be able to develop a consistent swing if you are constantly borrowing clubs from a friend. Most golf stores sell a complete set of clubs designed for beginners. These clubs are generally very affordable and specifically designed to help new players hit the ball better.

Sign Up for Lessons

It takes years and years of practice to become a decent golfer. If you want to quickly boost your skills, then you will need to get regular lessons from a trained coach. They will teach you the proper way to grip and swing the club. It is best to get lessons as early as possible. It is much easier to train a new golfer because they do not have any bad habits that need to be broken.

Practice at the Range

You may be tempted to jump out on the golf course shortly after picking up the sport, but this would be a huge mistake. All of your time in the beginning of your golf career needs to be spent practicing at the range. Take a few months to hone your skills before testing them on the course. Not only will this make you a better player, it will also keep your from feeling frustrated and overwhelmed during your first round.

Start Off Small

Just like the rest of your golf career, you need to take it slow when you leave the practice range for an actual course. It is best to play your first few rounds on a local par-3 course. These courses still require you to use all of your skills, but they are much shorter than a traditional course. The short course will let you focus on your game without having to navigate hazards and hunt for misplaced balls.

This article was originally published on JamesCrickmore.org.uk.

How to Practice Golf During the Winter

Many people find the sport of golf challenging and relaxing. Unfortunately, however, this outdoor endeavor requires optimal weather conditions. For those not residing in year-round warm climates, the colder months might equate to a complete off-season.. That said, such circumstances need not always prevail. Golfers might still be able to improve their skillset by adhering to the following wintertime tips:

Locate Indoor Ranges

Indoor ranges enable golfers to practice important skills like driving and putting. Additionally, frequenting such facilities may improve other pertinent aspects of their game such as footwork and strength.

Focus On Strength And Conditioning

Improving one’s strength and flexibility can prove paramount to becoming a better golfer. A number of golfers and conditioning experts recommend partaking in some type of weight training program or aerobic exercise program. Engaging in such activities are believed to help the golfer in question shed any excess weight and strengthen their muscles.

Establish A Firm Grip

Most professional golfers stress the importance of establishing a firm grip. Maintaining a strong hold on the club enables the golfer in question to execute swifter and more accurate drives and puts. Loose grips often precipitate poor execution.

Fine Tune One’s Mental Edge

Golf requires optimal focus and concentration. Ergo, experts recommend golfers utilize the winter months to improve their mental edge. Professionals suggest formulating a pre-shot ritual in which pertinent factors like stance, grip and visualization are established and mastered.

Practice In The Mirror

Important actions such as grip, stance and swing are difficult to review all at once. Therefore, many professionals suggest executing practice using a mirror. Establishing a visual reference enables golfers to witness the mistakes they are making and incorporate necessary adjustments.

Train Using Weighted Clubs

Executing practice swings using weighted clubs is said to elicit several benefits. Arguably, the most significant potential return is the increased strength and muscle tone that weight training can yield. However, professionals opine that working with such items also better prepares participants to execute stronger and more finely timed drives.

Practice Putting Chipping Indoors

Putting and chipping are vital skills that can make the difference between a good or bad round. Experts recommend golfers practice these skills on indoor carpeting because such surfaces provide the same friction level that most greens or courses do.

This article was originally published on JamesCrickmore.org.uk.

Best Stretches for Before a Run

Most current medical advice is that the best warm-up for a run is a walk. However, leading running coach Nick Anderson advises his clients to add in a little something else. The first thing runners should do, no matter the distance, is get the body warmed up with some simple motion. People should start off at a walk and build to a jogging pace. After that, Anderson advises his clients to add some dynamic stretches.

Dynamic stretching is especially beneficial before a long run. Leading trainers even advise their clients that dynamic stretching can constitute a complete workout in its own right. In a dynamic stretch, a joint will go through a full range of motion. Dynamic stretching does not mean bouncing. Movements should be smooth and controlled. The goal is to improve flexibility and remove short-term tightness. This can prevent common injuries.

Common dynamic stretches Anderson asks clients to do include hamstring sweeps, side to side leg swings, forward and back leg swings and glute and piriformis activation. Hamstring sweeps help loosen the hamstring group. Running tones the quads, working that front part of the leg extensively. It’s important to balance this action out by working the hamstring group, also. A lack of balance can lead to injury.

Side to side leg swings work the abductor and adductor muscles. These help strengthen the core, in addition to warming up the adductor and abductor muscles. Doing this type of dynamic stretch helps to improve overall range of motion. Leg swings from front to back work the hamstring and hip flexor. Runners, especially distance runners, tend to have lots of tightness in the hips. It’s important to work to improve flexibility in that region. Again, it’s important to keep the hamstrings loose and flexible before challenging them with a long run.

Glute and piriformis activation involves putting an ankle over the opposite knee, while standing. This provides a great release for the hips, glutes and even the lower back. For runners with balance challenges, it’s okay to hold onto something while doing this stretch. Focusing on one focal point in the middle distance can also be helpful when doing this stretch.

This article was originally published on JamesCrickmore.co.uk.

Top Fitness Routines for Beginners

Everyone knows that physical fitness is an important component of a well-rounded life. That said, it can be hard to get motivated and actually start to get fit. For people who aren’t currently fit, a new workout routine can be intimidating. Whether they have never been fit or they’re backsliders, the idea of a new fitness regime can be daunting. Luckily, there are some great resources out there for people who want to take the plunge and start to get fit. Even an absolute beginnercan find great plans that will help them get started.

Once people have some grounding, a good fitness program isn’t that hard to construct. FITT is a guideline can help people develop an effective workout regime on their own. Frequency, intensity, time and type are the elements that make up the FITT acronym. Frequency is how often someone works out.

Typical advice from professionals for frequency is five days per week. Those five days should incorporate three sessions of strength training and three sessions of cardio. Typically, one workout day is active recovery or easy cardio, for example, a walk and a gentle stretch.

Intensity is a huge variable when it comes to workouts. For absolute beginners, intensity should never go beyond about the halfway mark. Doing too much too soon can lead to injury that will curtail a workout program altogether. Light to moderate intensity in both cardio and resistance training is ideal for a beginner.

Time refers to the duration of a workout. For beginners, each workout should last just 20 to 30 minutes. Again, overdoing it can lead to injury or burnout. The time per workout typically grows naturally as a person gets more fit. For example, if someone enjoys running, they will want to do greater distances each time they set out. Instead of one mile, they will want to do three, then five and so on.

Finally, type refers to the kind of workout being done. Generally speaking, there are two types of workout, cardio, and strength or resistance training. However, for fitness to continue to develop, muscle confusion is necessary. A program that mixes things up will have great results. Options for cardio include walking, running and swimming. Resistance training can involve weights, bands, or body weight.

This article was originally published at JamesCrickmore.org.uk.

The Best Sports for Children

It is far too easy for children to spend the entire day on their phone or computer. This sedentary lifestyle can potentially lead to major health problems including obesity and high blood pressure. The best way to get kids to spend time outside is by getting them invested in sports. In addition to providing physical activity, sports will also build the social skills of any child. These are the four best sports for children.

Football

Football is beloved by millions of people around the world because it is such an easy game to learn to play. There is just something exciting about trying to pull the same moves as the professionals. A great thing about football is that children can start learning the game at a very early age. Juggling and dribbling lessons can be started as early as age three. Once they develop the simple skills, they will be ready to run around the pitch with a team.

Basketball

Basketball may not be very popular in the UK, but it is actually the perfect sport for children. The game helps strengthen a kid’s hand-eye coordination, reflexes and endurance. With only five people covering the large court, basketball also requires a team to communicate and work together at all times in order to succeed.

Swimming

It is completely natural for a child to be afraid of the water. This fear will not go away until the child learns how to swim at a high level. This is why it is vitally important for children to pick up the sport of swimming at a young age. Swimming laps and breathing underwater are great ways to build lung strength. Overprotective parents that are afraid of the dangers of sports will absolutely love swimming because there is almost no risk of injury.

Tennis

While most sports teach kids to work together as a team, tennis forces them to learn how to compete on their own. This will be an extremely important skill later in their life. It is impossible to have a successful career without the determination to succeed as an individual. In addition to the positive lifestyle skills learned through tennis, the sport also helps improve a child’s physical strength and quickness.

This article was originally published on JamesCrickmore.org.uk.

How to Get Your Golf Skills Ready for the Spring Season

When it comes to golf, it’s important not to put off getting your game ready for the spring. By investing time in getting your equipment ready and your body in shape now, you’ll be ready to take on this season. The following tips are a great way to prepare.

Ready Your Equipment

Although this step is one of the most obvious, it is still very important. You won’t be able to play at your best if you’re using damaged equipment! You don’t want to be caught off guard and realise your equipment is in need of repair in the middle of a game. Save yourself some future frustration by looking over your gear now. Clean your golf clubs and check to see if they need to be re-grooved. Double check the shafts and grips. If you need to replace any parts, order them now. Now is also a good time to take everything out of your golf bag and reorganize it as necessary.

Consider Some Cardio

Start some regular cardio workouts now to ensure you’ll be in top shape this season. Don’t put it off. The sooner you start, the sooner you’ll be able to reap the benefits. This way you won’t be stuck struggling and out of breath partway through your 18 hole course!

Visit your local gym to see what equipment they offer. If you need extra motivation, consider joining a fitness class. Even an activity as simple as going for a run will benefit you in the end.

Perfect Those Putting Skills

Now is the time to polish your putting skills. Putting is also relatively easy to practice at home. Ensure your swing is straight by placing two objects on either side of your golf ball. If you accidentally hit either of them with your club, you’ll know your swing is crooked. Putting is one of the most important skills you’ll need. Having solid putting skills will make all the difference when you’re out on the course.

Do Your Research

Remember, golf isn’t just a physical game, but a mental one. You should read up on the sport. Pick up a recommended book or magazine. Looking up information online is an even simpler option. Golf Digest and Golf Channel are two websites full of quality content. Consider following them on social media for a constant stream of updates.

This article was originally published on JamesCrickmore.org.uk

Why VR Can’t Replace the Gym

The industry of virtual reality and augmented reality is an exciting one! The technology is being introduced into the fitness industry, and it’s showing some potential. Although both VR and AR are being experimented with, it is virtual reality that seems to have taken the fitness industry by storm. VR technology will immerse users in a virtual world that could cause them to forget they’re even working out. In 2017, a record-high of $3 billion dollars was invested into the VR market. It’s expected by 2021 the VR market will reach a level of $215 billion. These numbers are very impressive and display the industry’s promise. VR fitness is starting to attract new age groups, especially youth. This is because most of the younger generation are interested in video games. They’re enjoying incredible virtual experiences while they compete or train with other users around the world. The gaming industry has typically been dominated by a male audience. However, with VR for fitness and health, more women have expressed interest. There is currently a lot of positive feedback from people getting in shape using various VR games. However, the feedback has been based mainly on cardio training.

The drawback to using VR for fitness is that it is solely based on cardio. When it comes to fitness and living a healthy lifestyle, variety is key. Most of those who work out enjoy variety in their routines. People who go to a gym train there because of the choices they have and selection of equipment. For example, you have free weights, swimming pools, and machines. These are some activities that cannot be replicated in virtual reality. For example, if someone may want to bench press weights. This simply isn’t replicable in a VR system. Due to these hurdles, virtual reality can’t replace the gym. Another obstacle to overcome is the equipment. Virtual reality requires you to wear a headset. However, it isn’t practical to wear a piece of equipment over your head 4 or 5 times a week for a workout. Another setback is the weight of the VR headset. An ideal headset would be one that’s wireless, light, and comfortable. A headset that was built similar to snowboarding goggles could be worn for a long duration of time.

While virtual reality has encouraged more people to work out lately, it certainly can’t replace the gym. Virtual reality lacks variety, and requires the usage of a headset that makes working out at home harder than it is at the gym.

This article was originally published on JamesCrickmore.org.uk