Today is Day 19 of Free Weeks of Fitness… the last day! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all five (5) products this week qualify. Go!

Also, this is your last chance to Like ALL of the products highlighted in the Free Weeks of Fitness. Like all the products by Sunday 1/23/2011 before we draw the winner of the $5000 Hayneedle Home Gym Sopping Spree.

To see all of the Free Weeks of Fitness posts in once place, click here!  

Today, Laura from Stretching in Heels is back one last time help you strengthen your core!

One of the most important parts of a workout plan is the core because it’s the stabilization point of the entire body.  Without a strong core, the other parts of the body won’t function correctly and become injured easily.  Have you ever had a lower back injury? If so, it probably wasn’t all because you strained your back, but could have been partially from a weak core. From crunches and sit-ups to planks, you can basically workout your core with anything.

Central Abdominals – Crunches are a great exercise to work your central abdominals. Simply lay on your back with your knees bent and contract your abs to raise your shoulders off the floor.  You can cross your arms over your chest or put them behind your head for this exercise. You can also do a full sit up to workout the same muscles (bringing your chest up to your knees), but I wouldn’t recommend this unless your abs are strong already.  Do three sets of 20-30 of these for a nice ab workout.

Lower abdominals – The reverse crunch is a great exercise for your lower abdominals.  Get into a crunch position, but instead of lifting your chest up, lift your feet off the floor (knees bent) and bring your knees in to your chest. This can be combined with a basic crunch as well. Another lower abdominal workout is the leg hold or lift. Lay on your back with your hands under your lower back to help support it. Lift your legs about six inches off the floor and hold for 30 seconds.  You can also raise and lower your legs for the leg lift version. Another three sets of 20-30 reps will give your lower abs a nice burn.

Obliques (side abdominals) – Crossover crunches are an easy way to work your oblique muscles. These are just like doing a crunch except you reach up and across your body to the outside of the opposite leg to work the outside of your abdominals. Just be sure you really cross over with the reaching shoulder to get a deep crunch. Three sets of 20-30 total are good for these as well. Side leans are another effective oblique workout. Standing with a 10 lb. weight in your right hand, lean to your left and squeeze your left oblique muscle. Release the muscle to lean to the right. This will work the left oblique with the contraction and lifting of the weight. Do three sets of 15 of these on each side and you’ll be feeling it tomorrow.

Total core – The plank is a great way to workout your entire core. Lay on your stomach with your forearms on the floor. Come up into the plank position, balancing on your toes and forearms and hold as long as you can. Be sure to keep your body nice and flat. It’s good to hold this exercise for 30-60 seconds doing three in a row with 30 second breaks in between.  You can do a side plank as well, which is the same except you are balancing on one arm instead of two and working your oblique closer to the floor. Hold these for the same amount of time.

Remember that the core is so important in any training program and will help you avoid many potential injuries. So work that core!

Today’s featured item is the GoFit Ultimate Pro Gym. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Today is Day 18 of Free Weeks of Fitness… we can see the finish! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all five (5) products this week. Go! Tomorrow is the last day of Free Weeks of Fitness. Make sure you’ve gone back and Liked all the products featured for your chance to win the $5,000 Hayneedle Home Gym Shopping Spree.

To see all of the Free Weeks of Fitness posts in once place, click here!

Diane, from the Everything Yoga Blog, is back to share how to beat the winter time (aka snow shoveling) blues.

Snow Shoveling Backache Yoga

It’s looking like a winter wonderland from my back door. The upside of the snow – getting cozy in front of the fireplace, using the cold snowy weather as an excuse to tackle clutter inside, sledding on the grounds of the golf course nearby, and taking in the breathtaking beauty of the snowy scene before me. The downside of the snow – shoveling. And shoveling. And shoveling. There’s a lot of snow outside, so that means lots o’ shoveling to dig out. And even if you have a snow blower, you still have to push THAT heavy thing around!

All of that shoveling and pushing can be quite stressful on the back. I know that after hours spent clearing the driveway and walkway, I’ve come away feeling a bit stiff in my lower back area.

Here’s a short yoga practice to help with the rigors of snow shoveling:

1. Single Arm Raises – Stand with your feet a comfortable distance apart. On an inhale, raise one arm up from the front above your head. On an exhale, lower the arm back down to your side. Do the same for the other arm (raising on an inhale, lowering on an exhale). Repeat 3x each side.
2. Downward Dog Vinyasa — Come down to Child’s Pose (sitting on heels, forehead to the floor, arms resting in front of you on the floor with the elbows soft). On an inhale, come up onto all fours (gently raise your chin at the top of the inhale, feeling a slight arch in your back) and on an exhale, come into Downward Dog. Inhale back to all fours and exhale back into Child’s Pose. Repeat 6x.
3. Chakravakasana — From Child’s Pose, inhale up to all fours (raising your chin gently at the top of the inhale) and exhale back down to Child’s Pose. Repeat 3x. NOTE: At the top of the inhale, your chin should be comfortably raised and you’ll feel an arching in your back. As soon as you start to inhale, lower your head and gradually come back to Child’s Pose (ending with your forehead on the ground as you complete your exhale). This isn’t a Cat/Cow movement – rather than the upper part of your back feeling the stretch, this movement works the lower back.
4. Lying Alternate Knee to Chest – Lie on your back and take a few deep breaths. Inhale and then on an exhale, bring one knee to your chest (the other leg stays straight on the ground) and bring your forehead to that  knee. Repeat with the other leg. Do each leg 6x.
5. Urdhva Prasrta Padasana to Apanasana to Dvi Pada Pitham -  From a lying position, bend your knees and rest your feet flat on the floor. Now take your feet off the floor and rest your hands on your knees. On an inhale, raise your feet to the ceiling and your arms up and back to rest overhead on the floor (Urdhva Prasrta Padasana). On an exhale, bend your knees while simultaneously lifting your arms off the ground bringing your hands back onto your knees (essentially, you’re returning to the starting position) and bringing your knees into your chest (you do this with your core strength rather than pull your knees in with your hands) [Apanasana]. NOTE: By the time your knees are in toward your chest, you should have exhaled all of the air out. As you do this feel your shoulders on the floor. Inhale your feet (your knees stay bent) and arms down to the floor and raise your hips towards the sky (Dvi Pada Pitham). Exhale and bring your knees towards your chest (hands resting on the knees).  Repeat this sequence 4x.
6. Savasanaaaaahh – Lie with legs straight or with knees bent feet flat on the floor and rest for 3-5 minutes. Feel your body melt into the floor. Relax in knowing that you’ve completed your snow shoveling for the day.

Whether you’re playing in the snow or working to clear it away, your back will thank you for a little extra care. And for those of you lucky folks who are in a part of the world in which you aren’t getting snow- that’s no excuse to neglect your back. They say that you’re only as young as your spine is flexible.

Namaste!

Today’s featured item is the Stick-e Forever Young Yogi Bundle. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (21 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Today is Day 17 of Free Weeks of Fitness… the final stretch! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all five (5) products this week. Go!

To see all of the Free Weeks of Fitness posts in once place, click here!

Today, Laura from Stretching in Heels is back, and she’s going to share a her take on cardiovascular training.

Cardiovascular training is a huge part of any workout and fitness plan.  Whether it’s a brisk walk or running a marathon, getting your heart pumping is a great way to not only get in shape but also burn extra calories.  As a marathon runner, getting my feet out hitting the pavement is the best form of not only cardio, but therapy.  There’s nothing like going out for a morning run to get your blood pumping and start your day right. But if you’re just beginning to workout, you don’t have to be a marathon runner. The general rule of thumb is to do 30 minutes of cardio 3-5 days a week.  So get out there and take your first step to a fitter you.

Going for a walk or run is often the easiest way to do cardio. You can do it anywhere and all you really need are shoes. Now, if you are living in an area without a temperate climate, this can be a challenge – which is where the treadmill comes into play. Whether you’re a seasoned veteran or not, the treadmill is an easy piece of equipment to use. Home treadmills are more affordable than ever, so you never have an excuse to not workout. When you run, try adding in some intensity by running hills or raising the incline on the treadmill.

Another popular cardio option is the elliptical machine. This is the machine that simulates running/climbing stairs while taking the impact off your knees. You can adjust the intensity and sometimes the incline to make your workout harder or easier.  It’s a great way to burn calories without putting stress on your joints, and still get in a really tough workout.

Climbing stairs are a great way to tone your legs and glutes. If you can, try running stairs at a local high school or college track.  A great workout would be to run the stairs on the straightaways of the track, up and down each flight, and then run the turns on the actual track. You could do this for a mile or two (4-8 laps) for a great workout. Stair climbers are a great indoor way to work your legs, as well. Try playing with the intensity/speed on the machines to give yourself a real challenge.

Biking is a cardio workout option you can do outside or inside. It can be a great exercise to do with friends and family as well. Try riding your bike on some rolling hills if you have that option. Or adjust the intensity of a stationary exercise bike to simulate hills. If you’re up for a real challenge, SPIN class is always a fun option. The classes are intense, but definitely worth the work.

There are lots of options for adding cardio to your current or planned workout routine, and no effective plan is complete with it. Remember, you don’t want to lift weights every day (muscles need to recover), and cardio is most effective when done 3 – 5 days per week. You can also incorporate cardio into your weight routine by adding some jumping jacks, mountain climbers, or burpies to your weight sets. Just put them in-between sets and you will see a real difference in the intensity of your weight workouts.

Today’s featured item is the Schwinn 420 Elliptical Trainer. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Today is Day 16 of Free Weeks of Fitness… we’re SO close to reaching our goal! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all five (5) products this week. Go!

To see all of the Free Weeks of Fitness posts in once place, click here!

Today, Laura from Stretching in Heels is back, and she’s going to share a few healthy recipes and cooking tips. Bon appetit!

Healthy Eating Tips and Recipes

Everyone knows that eating right is an important part of living a healthy lifestyle.  But do you know how much of a factor it is in losing weight and staying healthy?  Some people say that your diet accounts for 70% of your weight loss program. The other 30 is cardio and weight training.  That’s a huge percentage of your every day effort to being healthy!  The recipes you’re using and the foods you’re buying contribute to this percentage.  Below you’ll find the top five things I do to keep my eating in tiptop shape, along with some suggestions of recipes for healthy eating!

1. Track all your calories – you think you may be eating the correct amount of calories, but the truth is that most people overestimate their calorie intake by 30%.  That’s a lot when you are trying to lose weight or maintain your current fitness level.  So, keep track of those calories by either writing them down or track them through an online program or app.
2. Drink LOTS of water – water is essential in helping your body work more efficiently and also aids in food digestion. Water is also essential for your body when you’re working out more. Adults should consume at least 64 ounces of water a day if they aren’t working out and more if they are.
3. Plan your meals – planning your meals ahead of time is very helpful when it comes to snacking.  If you pack your meals the night before or morning of your workday, then you’re more likely to eat what you have than eat things you shouldn’t.
4. Eat smaller portions more often – You should eat 6 times a day if possible.  Eating breakfast, snack, lunch, snack, dinner and evening snack are a good way to break up your meals.  Just be sure you eat every three hours or so.
5. Get rid of the stuff you don’t need – I know we all still have tons of bad things in our cupboards. Leftover candy from the holidays, ice cream in the freezer, that stash of candy for when you just need it. Well, it’s time to get rid of those things you really don’t need so you aren’t tempted to eat them.

So, how do you do these things?  By eating healthy items and using healthier recipes, of course! Think about what you eat for breakfast, lunch, and dinner. Here are a few of my favorite simple recipes for delicious meals.

Breakfast – One egg, two egg whites with turkey bacon on a sandwich thin – First, cook two slices of turkey bacon in a frying pan. Then scramble one egg and two egg whites in a separate bowl and add to the cooked turkey bacon. Make a simple omelet by folding the cooked eggs in half with the bacon. You can fold this in half again and place it in a sandwich thin and wrap in a paper towel for a delicious to-go breakfast. (280 calories)

Lunch – Homemade tostada – Heat up fat-free refried beans and spread them on a plate without a tortilla (this will save calories). If you want to add sautéed chicken or ground turkey you can as well.  Add shredded lettuce and tomatoes on top of the meat. Next toss on a little light or fat free shredded cheese. For dressing you can either add salsa or some fat free ranch mixed with taco sauce (my favorite combo for a tostada). (350-500 calories depending on products used)

Dinner – I love to make dinner in my Crockpot.  And there are TONS of great recipes for low fat Crockpot meals.  My favorite is for Jambalaya.  Simply mix uncooked cubed chicken breast, turkey sausage (sliced), chicken sausage (sliced), fat free/low sodium chicken broth, diced tomatoes (low sodium), brown rice, chopped celery, onions and green bell peppers, some Cajun spice, hot sauce and a bay leaf to the crock pot and cook on high for six hours.  You can really add whatever you want to it to make it your own recipe but using the low sodium products along with turkey and chicken will keep the calories down.  (380-550 per serving depending on products used)

Snacks – I love to eat popcorn (low fat microwave), protein bars (watch the sugar in these), apples with reduced fat peanut butter, oranges, bananas, rice cakes, and other healthy snacks throughout the day. Just remember to keep your snacks at around 100-200 calories.

Bonn Appetite!

Today’s featured item is the DKN Technology Xg3 Whole Body Vibration Machine. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Today is Day 15 of Free Weeks of Fitness… it’s the last week, we’re almost there!

Announcing our Week 2 Winners! Each winner will receive a $100 Gift Certificate to Hayneedle. Congratulations!  Winners chosen using Random.org.

Winner 1: Simone Traverse

Winner 2: Nancy Hall

Winner 3: Tamara Bennington

Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all five (5) products this week. Go! Make sure you have liked all the products featured in Free Weeks of Fitness by the end of the week so you are entered to win the $5000 Hayneedle Home Gym Shopping Spree.

To see all of the Free Weeks of Fitness posts in once place, click here.

Now, let’s get into today’s post. Chris from Zen to Fitness is back.

5 Simple  Tips to more Muscle

1. Work Out Less

This isn’t quite as it sounds – but it does apply to heavy lifting. Our muscles need time to grow and repair when we’re out of the gym. After reading work from Dr. Doug McGuff in his book, Body by Science, it’s clear our muscles only need a certain amount of stimulation to trigger growth. What’s optimal? I would say lifting heavy weights with intensity once or twice a week is more than enough. Other days, focus on cardio, sports, yoga, bodyweight circuits, running, and other fitness-building activities. You’ll notice not only real muscle-building, but that you’re starting to feel great!2-

2. Know When to Quit

When form and rep speed of your movements slips, it’s time to quit the set and rest up. I like going for 25 reps for a body part keeping weight fairly high and rest under 60 seconds. Go through as many sets as you need to achieve roughly 25 reps with the selected weight. Just remember to stop as soon as your lifting speed slows down or you lose that spring – lift explosively and do the negative slowly.

The same goes for sprinting. When doing sprints, it’s time to stop once you lose your explosiveness and your legs start to feel heavy. For me this is normally after 5-7 sets with about a 1 minute rest.

• Try 8 sets of 3 reps
• A Simple workout of 5×5 Squats and Pull-ups
• Make sure you try to progress with the weights you are pushing

The reason for stopping the set once your rep speed slows has to do with muscle fibers firing; there is simply no need to go further. Going beyond this point will only cause injuries and overstraining of the tendons rather than muscle growth and adaptation.

3. Intensity

This is key for me. Keeping things intense in the gym not only makes things fun but it’s the best way to work out. Make sure you work out with little or no rest this is great as it kills two birds with one stone. You will be working out your muscles and getting a cardiovascular workout at the same time.

The beauty of this is that you will empty out your muscle glycogen stores during the workout, plus you will increase your EPOC (excess post-exercise oxygen consumption, or afterburn). This means you’ll burn more calories over the next 24-72 hours, plus  improve nutrient partitioning – allowing your muscles to act like sponges soaking up what you eat and putting it to good use. How CrossFit/Intensity Works

CrossFit is great at this. Their workouts usually take less than 15 minutes; they’re fun and intense and provide real benefits in a short amount of time. Check out SimpleFit for no-equipment workouts or the BrandX Scaled CrossFit workouts for some pointers.

4. Adequate Nutrition

In order to grow more muscle, you need to provide with well-balanced nutrition. This doesn’t mean eat as much as you like and try to force feed your way to muscle growth. Just eat when you’re hungry, and stick to whole foods. Another tip I like is to keep eating away from bedtime. This works in two ways – it stops fat gain (from experience, trust me it works) and it improves HGH release through your sleep as you won’t be tied up digesting your food during the first few hours of your sleep.

Keep your protein fairly high and eat lots of good fats (fish oil, avocados, coconut oil, salmon, sardines, eggs, nuts, etc). This will not only keep you full, but these foods are harder for your body to breakdown and therefore provide you with satiety and energy throughout the day.

Snack on things like carrots, strawberries, and other fruits and veggies. For a great healthy dip when snacking, I love a homemade guacamole or salsa using some cut up peppers for crunch.

5. Rest

How do you know if you’re not getting enough sleep? Check out this post I did on sleep a while back; it outlines some of the signs of a tired mind and how to get better sleep.

You don’t need to be getting 9-11 hours of sleep every night to grow or recover, but the more solid 7-9 hours of good sleep you get per night, the better. Do whatever you need to in order to get off to a good night’s rest. If that means reading a book, watching some TV before bed, or even having a small glass of wine after a stressful day then go for it. It’s not only muscle growth that you get out of a good night – you’ll also function far better mentally the next day. If you’ve had a day recently when you were easily irritated or more on edge than normal, chances are a tired mind and lack of sleep played a part.

So get plenty of rest and relaxation. If you can afford it, going for a neck and back massage once a week is a great way to promote relaxation and break away from stress. I also find a bit of old fashioned running or swimming a great way to relax on an off day. Sometimes I will just grab my running shoes and hit the road for 20-30 minutes – with a good playlist of music, I always come back feeling refreshed and relaxed.

Today’s featured item is the Bowflex PR3000 Home Gym. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (21 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Today is Day 14 of Free Weeks of Fitness… feel the burn! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all seven (7) products this week. Go!

To see all of the Free Weeks of Fitness posts in once place, click here!

Today, Laura is back from Stretching in Heels, and she’s going to lead us through some stretching exercises.

Most people don’t realize it, but stretching can be one of the most important parts of your workout routine.  Not only does it help with flexibility, but also keeps your muscles in tip-top shape so they can continue to tone and grow. Without stretching, your muscles are tight and unable to function to their potential – leading to injury or overcompensation of other muscles.  Have you ever had pain in your upper back?  Did you think it was just your back? Your chest muscles could have been tight, causing your back to overcompensate. As a marathon runner, I understand the importance of stretching. If our leg muscles are tight we can’t perform as well when we run.  Today I’ve provided some simple leg stretches to help you loosen up after a workout.

You can start with a hamstring stretch. Standing with your hips shoulder-width apart and your knees relaxed, slowly bend and the waist to stretch the back of your upper legs.  Remember to keep your legs slightly bent and don’t bounce in the stretch.  Hold this for 30 seconds, and then stand up nice and slow.  Next you can do a standing quadriceps stretch. You may want to hold onto something for balance. Standing on your left leg, bring your right foot up towards your glutes and grab your toe or ankle to hold your foot up behind you. Keep your knee in line with your body and close to your other knee, and your foot behind your glutes to maintain good form. Hold this for 30 seconds and then switch sides.

Your calves are next. You can stretch your calves by putting your toe up on a wall and your heel on the floor then lean slowly towards the wall.  You can also do this by going into a forward lunge keeping your back heel on the floor to stretch the calf on your back leg. Hold these for 30 seconds and then switch sides. Now go into a lunge to stretch your hip flexors. When you go into your lunge you want to rotate your pelvis under by tucking your glutes under, essentially tilting your belly button up towards the sky. Maintain good posture with a straight back and your abs drawn in. You will feel this stretch in the front of the hip of the back leg.  Hold it for 30 seconds and then switch.  To make it a slightly deeper stretch, reach for the ceiling with the same arm as back leg.

Now get into position to stretch your glutes.  Take a seat on the floor with your hands behind you and your feet out straight in front of you. Place your right foot/ankle across your left leg just above your kneecap so your right knee is bent and pointing out to the side. Now bring your left knee up so your foot is flat on the floor and your right leg is up off the floor and up in front of your chest.  You should feel this stretch in your right glute. You can sit up taller or bring your left foot in closer to your glute to make it more intense.  Hold it for 30 seconds then lower your left leg and switch sides.

Be sure you stretch often – before and after workouts – but be sure to warm up before jumping in.  Stretching cold muscles can cause discomfort or injury.  Happy stretching!

Today’s featured item is the GoFit 2500 lb. Professional Grade Core Stability Ball. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Today is Day 13 of Free Weeks of Fitness! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all seven (7) products this week. Go!

To see all of the Free Weeks of Fitness posts in once place, click here!

Are you ready for a full body workout? Today we have a post from Sandra author of Exercise Well.  She shares her perspective on the benefits of rowing machines.

Rowing Machines Give You A Good Workout And Cardiovascular Exercise

You will find that rowing machines give you a good workout and cardiovascular exercise. It’s an exercise machine you can use without creating too much harmful impact to your joints and muscles. Many older and younger people use rowing machines to great benefit, although they do take some getting used to. Something you’ll discover is that you have to learn how to properly coordinate your movements.

A rowing machine simulates the experience of rowing on the open water. You pull on the metal bars and move forwards and backwards on a gliding seat. Rowing machines offer you the chance to increase the tension setting and speed to find the right challenge for you.

While rowing, you burn an extensive number of calories, up to eight hundred calories per hour. That’s building up quite a sweat! The rowing machine will be excellent for your arms, back muscles, back, shoulder, and abdomen. Impact on joints and bones is greatly decreased from traditional workout, but you may notice some strain on your back.

Rowing machines are amazing for their gliding-on-water feel. They are specially designed to provide this ‘gliding’ effect, via the use of flexible graphite composite and water-filled flywheels. You can even find rowing machines with water sounds to enhance your workout experience. To make this even better, you can play music of the seashore or a small brook, orwatch some nature footage on TV while rowing.

Most rowing machines come with electronic gadgets like preset programs, elapsed time displays, stroke count, strokes per minute, and estimated calories burned. A good tip to remember when using rowing machines is to keep your elbows tight to your body. Check out rowing machines at Hayneedle and start getting an idea of what to look for and what’s right for you! Good luck!

Today’s featured item is the Body Rower BRW2000 Rowing Machine. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Today is Day 12 of Free Weeks of Fitness… feel the burn! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all seven (7) products this week. Go!

To see all of the Free Weeks of Fitness posts in once place, click here!

Today, Chris from Zen to Fitness is going to lead us through another great way to train your body.

Minimal Upper Body Training

Fitness and training methods are always evolving, always changing. The theories about what is best and most effective will always be changing, but what’s important is that people keep pushing the boundaries and developing new techniques and ideas

“Minimimal Equipment, Minimal Space” – Scott Abel

Minimal Upper Body Simultaneous Training

This is a term coined by Scott Abel, who’s method of mixing resistance and cardiovascular work uses only simple dumbbells and a bench.  Simultaneous training is an interesting to me for the following reasons:

It’s easy to get the hang of and works naturally. The movements all feel familiar, for instance the chest press is a sort of punching action and the bent-over rows are a sort of rope-pulling action. I was surprised at how, when first experimenting with simultaneous training, it felt really natural. Most people will also find the movements to flow nicely and seem to just work…

It’s different. The exercises are more metabolically activating than pumping up or stimulating a specific muscle. So you will feel your abs tense up, your shoulders burn and your heart start to beat faster. A real hybrid of resistance and cardiovascular work.

Metabolically Stimulating. There is no better way to empty out those muscle glycogen stores, trigger muscle growth, and raise the metabolism than some high-intensity resistance training. You will notice that after doing a short workout like this that your metabolism will be significantly stimulated; you will digest food better, feel warmer, and have a general sense of well-being.

It works to improve athletic performance. This to me has become a integral part of any weight-bearing exercise I’m doing. If it doesn’t improve functionality and performance, then it’s not worth doing. Simultaneous training is great in this way as it works on your coordination, balance, and hand-to-eye movement. The speed at which the exercises are performed is critical in mirroring how fast you would move during a sport like Boxing, Football, or Tennis…

Simultaneous training provides a real shock to the muscles. Whether you’re a seasoned lifter or a total novice, I guarantee this type of training will challenge you. It is something totally new that not many people have experimented with before. The muscles are worked in a whole new way, so the impact is not as specific and deep but more evenly spread.

Very little equipment is needed. A set of dumbbells of a standard weight is all you need to get started. A bench is recommended, but if you don’t have one, most of the exercises can be done lying on the floor. From there, you can cover all the upper-body movements like:

• Chest Presses
• Rows
• Upright Rows
• Should Press
• Lateral Raises
• Bicep Curls
• Triceps Extensions

In one hybrid of high-intensity training, you can blast all the muscles at once. Instead of doing all the exercises without a break like the video suggests, I found simultaneous training to be more effective when doing 3 exercises in a row for about 10-15 reps each side then taking a break (to catch breath) and moving onto another 3 exercises. Of course though this should be scaled to your own level of fitness – the more in-shape you are, the more exercises you can do without breaks.

Simultaneous training is safe. This is because the weight used is lighter than what you would normally use, therefore not forcing you compromise form. Remember to pick a weight that seems pretty light at first, you will notice as you get towards the last few reps and feel the burn that the weight will start feeling pretty heavy!

I would suggest giving simultaneous training a try once or twice a week. If you can only get into the gym one day a week, this would be a great way to spend your time.

The workout style is made for less equipment so if you have a set of dumbbells lying around at home give it a try. Simultaneous training is minimal, safe, and effective. Give it a try – I’m sure you’ll love it.

Today’s featured item is the LifelineUSA Power Pushup. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Today is Day 11 of Free Weeks of Fitness… more than halfway there! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all seven (7) products this week. Go!

To see all of the Free Weeks of Fitness posts in once place, click here!

Now, let’s get into today’s post. Chris from Zen to Fitness is back – this time to talk about nutrition.

8 Great foods You’re Probably Missing:

Sometimes we just turn a blind eye to some great produce. Not because we don’t like them, but just because we’re in the habit of buying the same groceries week after week. It becomes routine. Time for that to change, and to start trying out some healthy, often-overlooked products at the grocery store…

1. Beets – I love beets for their versatility. Superb in salad or with some goat cheese, or really nice to snack on. They pack a real anti-oxidant boost and are rich in folate. Try to eat them raw or cook lightly to keep the nutrients intact.

2. Canned Pumpkin - While anything canned should not be a staple, these are great to keep around the house. Add some butter, cinnamon, and a scoop of whey protein and you have a tasty high-fiber snack. This stuff is low in calories and full of Vitamin A in the form of Beta-Carotene, which is very healing for the spleen and helps with circulation. Pumpkin and other root vegetables are known as a Chi restoring food.

3. Sardines – Both tinned and fresh. These are great – packed with protein, calcium, and Omega 3′s – and both cheap and easy to prepare. I always keep a batch of tinned ones in my pantry and try to eat them fresh when they’re in season.

4. Frozen Berries – Recently I have been keeping a pack of frozen blueberries around. They’re cheap and pack a high ORAC score (total anti-oxidant count), plus they’re packed with fiber and phytonutrients. Great to throw over some hot porridge or in some good organic yogurt or cottage cheese.

5. Fresh Mint - We often overlook fresh herbs, and mint is a particular favorite. Great to brew an herbal tea after dinner to aid digestion. Simply hand-wash a bunch of mint and pour boiling water over, leaving to steep for 5+ minutes. I also like chopping up a big bunch and throwing it in a salad… makes for a refreshing twist.

6. Salsa – People normally go for ketchup (which is packed with sugar) when trying to add a zing to their food. Salsa is the ultimate healthy alternative. It’s usually packed with vegetables, spices, and lemon, which makes for a much more beneficial topping for your chicken or burger. Try and find a brand that is low in sugar and uses natural salt. These will normally cost a bit more but its worth it…

7. Coconut Flakes - Most health food stores carry these, and they’re a real gem. Packed with good fats and anti-bacterial properties, coconut is truly a superfood. Make sure you find a variety which has no added sugar and feel free to add it pretty much anything from breakfast to curries. Or just grab a handful as a tasty hunger-killing snack.

8. Tomato Passata - A good organic tomato passata is something we should all keep in the pantry. It can make home cooking so simple and packs loads of flavor plus lycopene, which is one of the most potent anti-oxidants about. This great post at Everyday Paleo shows exactly what I’m talking about…

I hope some of my ideas will find their way into your shopping cart soon!  Have fun!

Today’s featured item is the j/fit Fit Stretch Stretching Aid. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Today is Day 10 of Free Weeks of Fitness. Feeling buff? Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all seven (7) products this week. Go!

To see all of the Free Weeks of Fitness posts in once place, click here!

Now, let’s get into today’s post. Laura from Stretching in Heels and is a marathon runner and personal trainer.  She’s here to lend an expert hand to help those of you who are just starting your weight training endeavors.

Beginning weight training

It’s the beginning of 2011 and that gym membership you signed up for is ready to be properly used. You’ve probably been to the gym a few times lately and hit up the cardio equipment. You may have tried out a few weight machines or done some stretching.  Perhaps you’ve seen a few people doing exercises and mimicked what they were doing.  Well, here are a few really easy workouts to get you on the right track with weight training.  You can do these in any gym, or do the modified version at home with some weight equipment you can find on Hayneedle.

If you are just starting out with weight training, and don’t have a personal trainer or friend to walk you through body part specific workouts, a simple total body workout is the way to go. This will workout the main muscle groups of your body helping you to get stronger before you move on to more complex workouts.

Usually, larger workouts are broken-down into the following groups: biceps, triceps, shoulders, chest, back, quads, hamstrings, glutes, and abs.  A total body workout would include an exercise for each of these groups, which makes 9 exercises total.

Start with a short cardio warm-up of 5-10 minutes.  Riding a bike, walking on the treadmill, or hoping on an elliptical machine will work.  Then go into your weight routine.

Bicep curls – using dumbbells, stand with your feet shoulder width apart and hold the weights in front of you parallel with the floor, palms up. Keep your elbows in at your sides and your shoulders relaxed. Lower them down close to your legs (about a 45 degree angle when looking at yourself from the side) and then lift up almost to your shoulders (about a 45 degree angle looking at yourself from the side). Do 3 sets of 15 reps. These can be done in any gym, or you can purchase weights and do them at home.  Things to remember: keep your abs tight to protect your lower back, stand up straight, and don’t lock out your knees.

Triceps kickback – using a weight bench position your right hand and knee on the bench lengthwise. Position your left leg next to your right standing on the floor and hold the dumbbell in your left hand.  Bring your left arm up so the back of your arm is parallel with the floor. Keeping your left elbow locked in at your side, lift the weight up towards your hip until your left arm is straight and parallel with the floor, lower back to starting position. Do 3 sets of 15 on each side.  You can also do this at home with weights and a few chairs next to each other, or a bench around your house. Things to remember: keep your abs in to protect your lower back, and keep your back flat and straight (don’t arch up or down).

Lateral shoulder raise – using dumbbells stand with your feet shoulder width apart. Hold your weights at your sides, a few inches out from your hips. Raise the weights out to your sides to shoulder level and lower back down to within a few inches of your hips. When raising your arms, lead with your elbows to help keep your arms straight and your hands from going above them. Also don’t lock out your elbows, keep them slightly bent. You can do these at the gym or at home.  Things to remember: keep your abs tight to protect your lower back and stand up straight. Do 3 sets of 10-15.

Push up – assume push up position on your toes or knees. Place your hands a little inside shoulder width apart. Start with your arms straight and slowly lower your chest to within about three inches of the ground and then press back up.  Remember to concentrate on squeezing your chest when you come up. Do 3 sets of 10.

Back scaptions – Lay on your stomach with your arms by your sides and palms on the floor. Raise your chest off the floor by squeezing your back muscles but be sure you don’t push your chest up with your stomach. While contracting your back, rotate your palms to face out and point your thumbs up at the sky.  Hold each for 3 seconds.  Do 3 sets of 10.

Squats – With your feet a little wider than shoulder width apart, lower into a squat, as if you were going to sit in a chair. Be sure you keep your knees behind your toes and your weight in your heels.  Do 10-15.  You can do these with weights in your hands too.

Walking lunges – Start by stepping forward with your right foot.  Then lower your left knee down to the floor, keeping your right knee behind your toe. Stand up out of the lunge and step forward with the left foot repeating the motion.  Be sure you keep the knee behind the toe on your front leg. Do 16 total per set for three sets.

Hamstring curls – You can perform these on a hamstring curl machine at the gym, or with an exercise band in your home. At the gym choose a hamstring curl machine, set the weight, and perform the reps pulling your feet in towards your glutes. At home, you can tie an exercise band around a bedpost, pillar or something heavy/stable near the floor. Sit in a chair and put your ankle through the band so it’s tight.  Pulling your foot under the chair stretch the band by tightening your hamstring.  Perform 12-15 each for 3 sets.

Crunches – Lay on your back on the floor with your knees up in the air and feet about a foot from your glutes. With your hands either at your sides or crossed over your chest, slowly tighten your abs to bring your chest up off the ground.  Lower and repeat this 20 times for three sets.

Remember, there are tons of other exercises you can do for all the muscle groups.  These are just a few to get you started if you are new to the gym and weight training in general.

Read her blog Stretching in Heels to get more from Laura.

Today’s featured item is the LifelineUSA Jungle Gym XT. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here

Day 9 is here! How are the Free Weeks of Fitness treating you? Are you starting to feel more fit? We sure are. Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all seven (7) products this week. Go!

To see all of the Free Weeks of Fitness posts in once place, click here!

Now, let’s get into today’s post. Julie from Pilates for the People has over 11 years of full-time Pilates training experience.  She’s here to lend an expert hand to help those of you who are just starting to discover the exciting world of Pilates.

Where to Begin?

With the start of a brand new year just around the corner, I have had many people ask if classes will start to pick up with clients making New Year’s resolutions. Thankfully, I have a wonderful group of dedicated clients that understand the importance of taking class on a regular basis year round. To them, Pilates has become a way of life… not just an exercise fad. If you’re planning on starting up with a Pilates program, here are a few things to keep in mind.

If you’re new to Pilates, the best place to start is with private sessions. One-on-one time is crucial to learning all the different elements in the Pilates method and being able to maintain proper form is important when first learning the exercises. This can also give you an opportunity to ask important questions, and your trainer can also help you construct a weekly program that will suit your goals and needs.

Pilates is most effective when done 2-3 times a week. Make sure that you vary your workouts with a variety of different classes. Take a mat class, an equipment class, and/or a private session. There are over 500 exercises in the method and mixing up the routine will help keep the body challenged. When you stick to just one class like an equipment classes or mat class you tend lose a ton of other exercises that are crucial to the method.

If you can’t make it to class for some reason have a few videos on hand and do your workout at home. One of my favorite video series is “The Method.” Precision Toning, Target Specifics, and The Lotte Burke Method are on the top of my list for great videos.

Have a happy and healthy New Year!

Today’s featured item is the Stamina AeroPilates Premier Studio Reformer with Free-Form Cardio Rebounder and Stand. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here

Winner 1: Bryan Truckenmiller

Winner 2: Anja M. Anjathisandthat

Winner 3: Eliza Chadley Labayen-Klinger

START OF WEEK 2! Be sure to “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway.To see all of the Free Weeks of Fitness posts, click the tag above!

Today’s workout is focused on creating and maintaining a strong core.  Chris from Zen to Fitness is back with his favorite exercises to help you focus on your core values.

Rockstar Abs: Unconventional Abdominal Training at its Best!

I decided to title this post “Rockstar Abs” because I aim to show you simple, unconventional ways to achieve strong, functional abs – not blocky and bulky midsections the magazine’s workouts will get you. Also, it sounded cool.  Most of these training methods can be done without a gym and integrated into your existing workout.

Negative Chinups

These are definitely one of my favorite ab exercises, they are done simply by:

• Jumping up the the chin-up position on a bar
• Lowering yourself slowly (10 seconds)
• Repeat for 8-12 reps

As you get stronger with these, start hanging weight – but don’t sacrifice your form or how slow you lower your body. I guarantee you a set or two of these will get your abs burning, as well as your back and biceps.

Stomach Vacuum

Your abs and lower back are made to stabilize your body, not much else. So when you suck in your stomach, like I did as a kid on the beach, your whole midsection starts to activate its stabilization instincts. Vacuums are especially important if you suffer from lower back pain as it activates the transversus abdominis, the deepest of your abdominal muscles.

Here’s how to do it:

• “Lying on the floor, exhale completely, forcing all the air out of the lungs/ diaphragm with your abdominal muscles. Next, instead of inhaling, suck in your gut, pulling it in so far that you can imagine your abs actually touching your spine. Since there’s no air in your lungs, you should be able to suck your stomach way in, which will contract your transversus abdominis.”
• “Practice holding this vacuum for longer and longer periods of time. Eventually, your waist will get smaller, providing you don’t stuff yourself at meals and bloat with massive amounts of liquids between meals.”
• “After you have achieved a sense of control in the lying position, next practice the standing position. Initially, it will be easier to achieve the vacuum if you press your palms against your upper thighs after exhaling and sucking in your gut.”
• “The final step in doing the ultimate vacuum is to start practicing with your hands behind your neck, which is what T used to do at competitions to good effect. This particular vacuum ain’t easy, but keep at it.”

I like to do this after workouts when my abs are already weak, usually holding the vacuum for around 20 seconds and then taking a break before repeating.

Hold something heavy over your head

This is one of my favorites, but it requires a gym or a heavy barbell.

• Push press a heavy weight over your head (not too heavy – be sensible)
• Hyperextend your arms, contract your midsection, and stand
• After about 10 seconds you should start to feel your midsection weaken and shake, this means your abs are working full-out to stabilize your body
• Repeat for 2-3 sets of 20 seconds

Throw something heavy

This is another great one, but requires a heavy medicine ball  A big rock will do, if you’re ready to go primal.

• Head out to a park or playing field with a medicine ball
• Throw the thing as far as you can
• Run towards it and repeat
• When you feel your abs weaken your work is done

Dumbbell Pullovers

This is another of my favorites – I figured it out a few years back when a friend showed me how to do DB pullovers as a lat building exercise. However the following days would leave my abs unbelievably sore. This is a great exercise (a favorite of Arthur Jones and Art Devany),  and should be part of everyone’s full-body training regime. It’s old school, but it works!

Streamline Functional Abs

Function is what we should ultimately strive for. Forget the crunches and conventional abdominal training, the only way to build abs for real is to do real exercises that will benefit your body’s functionality in the real world. I guarantee you a combination of these techniques will get your mid-section sore and feeling deeply worked out.

The great thing about these training methods is that they will get you results and they can all be done easily with minimal equipment. Doing a 5 minute circuit of all the exercises after finishing a workout in the gym is ideal.

Today’s featured item is the Ab Rocket. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Day 7 is here! And with it, the end of the first week of Free Weeks of Fitness!

END OF THE WEEK! Be sure to “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. This week’s $100 Gift Certificate winners will be drawn tomorrow – but only from the names of those who’ve “Liked” all seven (7) products this week. Go!

To see all of the Free Weeks of Fitness posts, click the tag above!

Today let’s focus on working out the legs. Check out this advice from Chris from Zen to Fitness and work on perfecting your lunge.

In the past few years I have taken the emphasis away from weighted exercises for my legs. I’ve worked, instead, with an emphasis on bodyweight movements – especially the bodyweight squat and lunge. In doing this, I have not only realized just how effective they can both be, but also how many variations of the lunge exist and how it can work as a total body exercise…

In this post, we’ll go over some of the best lunge variations I’ve found, linking some videos and hopefully showing you a few new tips and tricks. My inspiration for this article actually came from another post called “One Move to Improve your Athletic Prowess” which emphasizes the effectiveness of the walking lunge with rotation.

“There’s one move that’s a time-tested winner for improving performance in just about every sport; one that has helped countless fighters, dancers, golfers and tennis players – pro’s to Joe’s – improve their game: the lunge with rotation.”

They included a pretty good explanation of technique too:

To perform the movement, begin standing with your hands together or around a medicine ball tucked under your chin. Take a step forward into a lunge. As soon as you’re stable in the bottom position of the movement, extend your arms straight out and rotate as far as you can to the side of the lead leg. Be sure to not let your shoulders and upper back round. Rotate back, bring your arms/the ball back in and return to the standing start position. Repeat the same process with your other leg. That’s one rep.

The beauty of the rotation lunge is how effective it is with no weight just using your outspread arms to add resistance. For a little extra resistance, holding a light medicine ball is a great way to progress and get some extra core strength. To see how to do a rotation lunge, click here.

This really is a great bodyweight exercise as it forces your total body to work in a functional sense. The key form point for this and all lunges are:

• Keep your Back and Torso upright and tight
• Move as an elevator (up and down) and not an escalator (see video below)
• Take a wide enough step to put weight on the front leg
• Don’t let knee go past the toe (as this puts extra stress on the knee)

These are nice basic lunge variations that most anyone can do. If you are more athletic and want a bigger challenge there are several variations I like….

Alternating Jumping Lunge — This is the same as a conventional lunge but instead of stopping and doing each rep individually you will jump from one lunge to the next, alternating. This doesn’t allow the muscle to rest and also integrates a explosive element which is great for improving athletic performance.

Diagonal Lunge - The diagonal lunge is an excellent movement -  again, it works your body naturally, the same type of motion found in a sport or everyday activity. It is done simply by just lunging out at an angle, but beware. The diagonal lunge can be a bit more stressful on the knee joint, so if your knees are susceptible to injury, take it easy. The linked video shows a diagonal lunge with a reach, which is a great way to add some bodyweight resistance to the movement.

Here is my Lunge Workout:

• 20 Reps of Alternating Jumping Lunges
• 20 Reps x 2 sets of Lunge with a Rotation (Using a 4-7kg Medicine ball)
• 20 Reps of Diagonal Lunges alternating sides

This is a great way to work the legs without risking injury and making them “too” big, which can be a problem for some people when they start weight training with legs. I find once legs grow too large via heavy squatting, leg presses, and extensions, one can have trouble not only fitting in jeans, but athletic performance can actually suffer. This is just my personal opinion, but for most people I recommend bodyweight movements or light weights when training the legs. Sure, I still occasionally do some weighted squats or leg presses but I use them to shock the muscles or change things up rather than as a routine.

Also, lets not forget that the lunge is a great full-body exercise, making the upper body stabilize to keep things together, which is why it should be one of the first things on your workout plan.

Today’s featured item also focuses on the legs – the H2O Fitness RX-750 ProRower Home Series. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Day 6 is here! We’re nearing the end of our first week of Free Weeks of Fitness!

REMINDER – Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaways. Every Hayneedle product page has this button – make sure you give it a click! To see all of the Free Weeks of Fitness posts, click the tag above!

Today is a day of rest, so instead of focusing on putting our bodies to work, let’s consider what we’re putting in them. Chris from Zen to Fitness is back, and today’s article is all about Vitamin C.

What is often forgotten about Vitamin C is that it performs several important functions in the human body:

• Anti-Oxidant
• Helps Production of Neurotransmitters and Hormones
• Forms Collagen
• Boosts Immune System
• Prevents Cardiovascular Disease

First, Vitamin C works in conjunction with Vitamin E to function as a potent anti-oxidant, reducing free radicals in the body. What’s especially cool about Vitamin C is that it works directly against Nitrates and Carcinogens (the nasty stuff we find in burnt/charred foods and processed meats like salami and other deli meats).

When it comes to hormones and neurotransmitters, Vit C is often forgotten. A good regular dose of Vitamin C is needed for the conversion of Phenylalanine to Tyrosine, which in turn makes up all of our Adrenal and Thyroid hormones and Neurotransmitters like Dopamine and Melanin. These are the hormones that collectively allow us to regulate our metabolism, deal with stress, and relax. So, pretty important stuff. Adrenal health is just one of the ways Vitamin C is vital to your body’s well-being.

Collagen is the stuff that makes our skin stretchy and allows it to appear youthful and radiant. It also protects our joints from overuse and impact and helps wounds heal. Without Vitamin C we cannot make Collagen.

We’ve all heard about Vitamin C and immunity, but don’t make the mistake of thinking that’s its main function. Vitamin C basically works on the immune system by helping to produce anti-virals and increasing the integrity of the mucous membranes which help us filter out bacteria and viruses from entering the body.

Vitamin C is a great Cardiovascular Protectant. This is done in several ways – first, Vitamin C decreases LDL’s (the bad cholesterol) by turning it into bile which also helps your digestion.

It also increases carnitine synthesis, which is a fancy way of saying it helps your body prioritize using stored fat as fuel/energy. Also, going back to collagen formation, it allows your heart’s arteries and veins to maintain their elasticity – which is obviously a big help in preventing CV diseases.

As you can see, Vitamin C scores 5 huge points for your body. Unfortunately, Vitamin C often gets branded as a one trick pony and is simply known for its anti-oxidant properties. Now that you know more of what this baby can do, the big question is… should we supplement and just how much vitamin C do we need?

Luckily, the answer isn’t too complicated. If you can manage to eat Vitamin C-rich foods on a regular basis, a supplement shouldn’t be necessary, especially not the conventional type we see in stores today (more on that to come).

Vitamin C-rich foods are pretty easy to find. Some favorite sources are:

• Citrus Fruits (oranges, lemons, grapefruit etc…)
• Kiwis
• Tropical Fruits
• Bell Peppers
• Broccoli and Kale
• Berries
• Tomatoes

Basically anything plant-based with a strong color and tangy flavor is likely to have a good hit of Vitamin C. For a more comprehensive list, see here…

Supplementing Vitamin C? I do supplement Vitamin C. I feel that in today’s world, with pollution, chemicals abound, and nutrient-starved foods, it’s important to really value Vitamin C for it’s many vital functions within our bodies.

What is important, though, is to steer clear of conventional Vitamin C supplements – or more specifically, those made of Ascorbic Acid. These have been much popularized in recent years, as they are easy to create and inexpensive to sell. The problem with these supplements is that they are extremely acidic, and will  cause our bodies to leech minerals like calcium and magnesium to neutralise the excess acidity. This is especially unfortunate when we take into account that most people nowadays are already acidic and deficient in key minerals, and the process puts stress on the body in general.

I recommend paying slightly more for Vitamin C and opting for another form made from a mineral chelate. This form is not only far more easily absorbed by the body and will not cause your body to leech minerals to compensate for acidity. Another tip is to look out for a Vitamin C formula which is combined with things like Bioflavnoids, Bilberry extract, and Rutin, which mimic how Vitamin C is found in nature.

When to take supplemental Vitamin C: I would recommend using a supplement when you maybe prone to infections, like while traveling or experiencing a period of prolonged stress. Also, those who are recovering from any major trauma – emotional or physical (surgery, recovering from illness) – will really benefit from extra Vitamin C. Those who live in polluted cities and are eating on the go most of the time should also strongly consider supplementing.

So in a nutshell, Vitamin C is hugely important for the human body in a multitude of ways. You don’t need to exhibit any real clinical signs or symptoms to benefit from a little extra in your diet. When we take into account that we need Vitamin C to do just about every kind of healing and bodily process, it’s apparent that prioritizing Vitamin C-rich foods or supplements is one of the most beneficial things we can do.

Today’s featured item is the Teeter EP-950 Inversion Table. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Today is Day 5 of Free Weeks of Fitness!

REMINDER – You’ve gotta “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaways. Every Hayneedle product page has this button – we want to be your friend!

Yesterday was all about using your body as your weight. It’s time to clear the mind and do some yoga.  If you feel as good as we do, you’ll definitely dig today’s article. Our guest writer is Diane DeGiorgio Cesa, author and creator of  The Everything Yoga Blog.

Keeping Your Yoga Practice Fresh

If you’ve ever been in a relationship, you know how things can start feeling stale after a while. Sometimes it’s that you take the other person for granted or that you’ve forgotten what you loved about the person when you first got together or maybe you simply stopped putting effort into the relationship. Whatever the reason, you find yourself feeling a sense of dissatisfaction, disconnection, and discontent. Same goes for your yoga practice. Yes, without proper care and feeling, your yoga practice can start to wilt like week-old Kale.

Does Your Yoga Practice Pacify or Purify?

My over-a-decade-long yoga practice has sure had its ups and downs. Just last week I was having lunch with a dear friend and she shared with me something her teacher said to her. Brace yourself for this little gem of wisdom – yoga practices either pacify or purify. This makes perfect sense to me. After all, don’t we gravitate towards the type of yoga practice that suits our personality, that feels comfortable? For example, a Type A personality who is always pushing herself gravitates towards a strong yoga practice that physically challenges her.

It’s totally natural, of course, to be drawn to a style of yoga that compliments your personality and makes you comfortable. The question is – does this comfort cost us? Would it serve us better to practice a style of yoga that makes us uncomfortable?

Getting Comfortable with Being Uncomfortable

If we want to change, we must accept that there’s a price to be paid. That price is this – we have to accept the fact that we’re going to be uncomfortable. Anytime we do something outside of our comfort zone, we’re going to feel it, resist it, get antsy about it. Speaking from experience, the times in my life that I’ve grown from the most are the ones in which I felt the most uncomfortable. There were times I had to fight through some serious resistance to get to the other side, let me tell you – but these are the most valuable experiences.

Now apply this to your yoga practice – if you’re wanting to change yourself from the inside out (to use my friend’s teacher’s words – purify), you need to practice not only yoga that you like but also a style that makes you uncomfortable. If you’re someone who likes to be challenged physically, perhaps try Yin or Restorative Yoga. If you’ve been practicing gentle yoga, perhaps it’s time to challenge yourself with something more difficult.

Balance it Out

Does this mean that you should force yourself to practice yoga that you don’t enjoy? No. Rather, I think it’s more of a balance issue – try something new on a regular basis to keep things interesting, to learn something about yourself, and to, perhaps, transform. Not only does this keep your yoga practice fresh, but it gives you some insight into yourself. I, for example, enjoy a fairly vigorous, flowing yoga practice. I practiced nothing but this style of yoga for years. What I realized  was that my yoga practice was only pacifying – and perhaps contributing to – my monkey mind. I then started to mix in slower, more mindful types of yoga into my daily practice. Sure, I resisted at first, but as time went on, I noticed subtle changes in my life regarding my peace of mind. I also noticed that my meditation practice improved.

Do a Little Self-Inquiry

I’m not suggesting that you turn your yoga mat into a hotbed of resistance. I am suggesting, however, that you use it as your own personal lab in which you can experiment. Start with a little self-inquiry:

• Does your current yoga practice purify or pacify?
• Do you think that your current yoga practice is serving you in a positive way? How does your practice make you feel?
• What could you do to balance your yoga practice out – what could you add and what could you take away?

One of my favorite poets, David Whyte, offered up a bit of wisdom that I still remember years after listening to his Clear Mind Wild Heart CD. I’m paraphrasing here, but he said something akin to this: “That which doesn’t bring you alive is too small for you.” He then poses this simple question – how have you made your life too small for you? Again, apply this to your yoga practice – how have you made your yoga practice too small for you?

Neither Good Nor Bad

Just to be clear – I’m not saying that you only grow when you force yourself to do a yoga practice that you don’t particularly like. I’m just saying that it’s a good idea to take a long hard look at your yoga practice on a regular basis to determine whether you can make changes to keep it fresh. It could be as simple as working your way up to a particularly challenging posture. You don’t always need to push your edges by doing a practice that makes you uncomfortable and it’s certainly not bad to do a practice that you enjoy. Simply stay open to making some tweaks now and again to keep things fresh and to keep you on your toes.

Just recently I made a change to my own practice. I realized that I was getting too hooked on a particular yoga practice that was playing into a habit of mine that I want to change. While I continue with that particular practice, I’ve cut back on the amount of time I do it and I’ve added in a practice that makes me a bit uncomfortable. Suffice to say — I’m not bored. I’ve also noticed that I have an even deeper appreciation for my daily practice. It’s like I said about relationships earlier — taking something for granted can lead to a feeling of disconnection, dissatisfaction, and discontentment.

Treating your yoga practice like you would any relationship – a little bit of work, a little bit of love, and a little bit of reigniting the spark – could just lead to personal transformation that you wouldn’t have expected. It also keeps your practice fresh and out of danger of getting into a rut. Sometimes being uncomfortable isn’t a bad thing.

Namaste!

Be sure to follow Diane on Twitter at http://twitter.com/dianecesa.

Today’s featured item is the Manduka Black Mat PRO. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Day 4 of Free Weeks of Fitness already? If you missed the first few days (or just forgot to do the Facebook part), be sure to catch up here. We’ve had a day of rest – how are you feeling?  If you feel as good as we do, you’ll definitely dig today’s article. Our guest writer is Chris, author and creator of the blog Zen to Fitness.

If you ask most people how to get stronger, they immediately recommend weight training, using barbells, dumbbells, or kettlebells. If you are starting from a very low level, pushups or situps might be recommended, but these are only as preparation for the serious business of heavy lifting. The truth is that weight training is not the only way to get stronger, and it isn’t even the best way. The world’s strongest athletes, those who demonstrate extremely high levels of strength in a range of positions and orientations, are gymnasts, acrobats, and martial artists. All are well-known for their bodyweight training regimens. Even old school strongmen, those who trained in the 1930s, used bodyweight movements for developing strength while demonstrating it on external weights. The problem is that most people are not aware of the higher-level bodyweight strength progressions.

Once you’ve mastered the pushup, where do you go from there? You can elevate your feet, but that adds only marginally to the movement and leads to minimal strength gains. A better solution is to learn the advanced bodyweight progression. For the pushup, learning how to do multiple reps of straight body, one-arm pushups will usually do the trick. Compared to a heavy bench press, a one-arm pushup – done correctly – requires much greater levels of muscle tension and nervous activation. While you might not get massive pecs, you’ll have equivalent or greater pushing power, not to mention some amazing core strength and shoulder stabilizers.

Benefits of Bodyweight Training

The benefits of bodyweight training are numerous. First of all, because all you need is your own body (and maybe a pull-up bar or tree branch) you can train literally anywhere you have room to lie down. More advanced movements can utilize some equipment, such as hanging rings, but the cost of this equipment is far less than that of a full set of weights. Developing strength in the entire range of motion and more angles also helps protect the joints more reliably than weight training. Because you have to use your bodyweight to adjust the difficulty of exercises, you learn how to utilize your entire body in any given movements. While a bench press is largely an arm exercise, a one-armed pushup requires the entire core and hip musculature in addition to the pressing arm.

Principles and Methods

Most people don’t realize that strength is much more than simply the amount of load a muscle can lift. Muscle tension is combined with stabilization and focused force to generate strength in any given movement. Additionally, neurological elements, such as clarity and strength of the nerve signal, can enable relatively small muscles to generate tremendous amounts of force. Traditional weight training methods neglect the development of these factors.

The reason is simple: weight training relies on moving a load in the most efficient manner possible (a straight line), while bodyweight training tends to distinguish itself by utilizing disadvantaged positions. By using such awkward positions, you force the muscles involved to learn how to create more tension that they would normally have to in order to move the weight. The principles of bodyweight training are slightly different than weight training. In weight training, you simply have to increase the weight slowly over time and wait for your muscles to adapt. Bodyweight training still relies on increasing load to develop strength, but the ways this is done is mainly through decreasing the leverage of the muscle group involved.

As an example, take the L-sit, a movement in which the athlete holds their legs out at a 90-degree angle from the body. This movement can be made much easier by allowing even a slight bend in the knees, but locking the legs out will make it an extremely difficult abdominal exercise. A few centimeters can make a huge difference. Another way to alter leverage is by keeping your hands or legs in a particular range of motion (doing a diamond pushup instead of a regular pushup, for example). The other way bodyweight training increases the load on the muscles is by training a single side at a time. This has the benefit of not only increasing the load on the muscle being used, but the unilateral nature of the movement forces the rest of the body to stabilize and the working limb to focus its force output.

Whew! To get more from Zen to Fitness be sure to visit Chris’s blog.

Today’s featured item is the Maximum Muscle Gym All-In-One Doorway Chin Up Bar Package. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Remember, you must do this part to be entered in the giveaway!

It’s smart, in any workout plan, to take time to let your body rest and recoup.  Just because you aren’t working out today, don’t forget to stay hydrated. It’s important that you drink 8-10 glasses of water every day, but especially when focusing on getting healthy. Also, don’t use this day as a slack day in your diet. It’s okay to reward yourself from time to time, but don’t let every rest day be an excuse to fall off the wagon.

Stretching your muscles  is important even on off days. You want to try and keep your body loose and relaxed. You can do stretches on  your own or with help from an exercise ball or machine. If you don’t have an exercise ball, here are some stretches you can do at home, gym, or office:

An exercise ball is not only great for strengthening your core, but also for assisting in stretches.  There are dozens of posters out there that can show you step by step how to use the exercise ball for stretching like this one:

My personal favorite stretch is when you lay face up on the ball with your arms relaxed to the side. You roll down till the neck and back are supported and you hold for 4 breaths.

Enjoy the day off!

- Mike

Today’s featured item is the Gaiam Balance Ball Chair with Pump. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Remember, you must do this part to be entered in the giveaway!

It’s Day 2 of Free Weeks of Fitness! If you missed Day 1, be sure to catch up here. Yesterday’s workout guide was geared to strengthening your back and shoulders, but today you need to give those muscles a rest and focus on your cardio plan. Our guest blogger is personal trainer and physical therapy assistant Mike Hahn.

Everyone should be doing at least 30-60 minutes of cardio every day. This could be anything from running to walking to riding your bike.  My tip for those of you just starting a workout plan is to focus on time and build up speed – not the other way around.  When starting a workout plan, focus on doing 20 minutes of continuous exercise. Doing a regular cardio routine not only increases the strength of your heart, helps you lose weight, and reduces your risk of heart disease; but it also will make you feel so much better. Trust me.

If you are looking to run/walk on a treadmill for your cardio fix, here are a few tips:

• Start with a slow walking pace at a 0° (flat) incline. As you get more comfortable, slowly increase speed to a pace you can maintain.
• Make sure your heel hits the platform as your foot comes forward.  For a visual, check out this great video on running technique.
• Stay relaxed and make your movements natural. Try to keep your hips and shoulders facing forward as this will help you avoid injury and maintain balance.
• Use your arms to help with your momentum.
• Don’t overdo it – you don’t have to be running at an incline of 6 at a 9.0 speed to get an effective workout.
• Mix up your workouts on the treadmill. The incline levels on a treadmill help simulate hill effects.  Changing the incline will help strengthen different muscles and keep your workouts interesting.

When doing any cardio workout make sure you have plenty of water available to stay hydrated, always do a warm up and a cool down, and don’t forget to stretch out those muscles. Have fun!

- Mike

Today’s featured item is the Horizon Fitness T202 Treadmill. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Speaking of celebrations, you’re invited to save up to 50% at Hayneedle’s July 4th Sale!

I can hardly wait to watch the fun unfold in my backyard tomorrow. American barbecue alongside the undeniably Swedish lutefisk. Bocce and ladder golf while waiting for my turn in the next game of kubb. Kids caroming in and out of the bouncehouse. What better way to work off all that pickled fish and make room for strawberries and cream? Or, if my guests prefer something more definitively American, they can always hold out for fire pit s’mores.

Whatever you’re celebrating, be it a wedding or the World Cup, a cookout or the College World Series, these June weekends are loaded with options. Heck, if you’re looking for a reason to get together tonight, just remind your friends that today is Log Cabin Day. For real. It’s Log Cabin Day.

For the fest of the season, or just the happy hour of the day, Hayneedle has all the essentials you need to entertain. From grills to canopies, from conversation sets to outdoor lighting, it’s all here. And in every one of these categories you’ll find an abundance of options, along with a powerful filtering system that lets you narrow your choices based on what you want. That’s true variety, and that’s how we know you’ll find what you love and love what you find.

To me it means fun, variety, and something more exciting than other stores you’d  find online or down the street.  As a company, we offer products that are not always mainstream- products that are fun and completely different.

This brings me to one of Hayneedle’s newest stores, ElectricBikeSuperstore.com.  This site recently launched, and I had the pleasure of riding the Liberty Black 26 Inch Classic Electric Bike.  Not going to lie, at first I was a nervous, but was convinced by coworkers that I’d love the bike in no time… turns out they were right!

Now, my poor husband gets to hear me come up with all the reasons on why I now need this bike. It rides just like your standard bike, but is just more fun and effortless! If I could let you take a demo ride I totally would, but since we don’t have a physical store, you can settle for watching me ask Steve Page- an avid road biker and Buyer for ElectricBikeSuperstore- a few questions about the bike and take my first spin.

With a little luck, I survived with no wipeouts despite attempting to ride in high heels.

Last Friday, Hayneedle’s binocular specialty store, Binoculars.com announced its first-ever Binocular of the Year Awards. It’s kind of a big deal and the response so far suggests that this was a pretty good idea.

On our staff is a team of optics experts, who also provide support for our telescopes specialty store Telescopes.com. These folks developed an extensive list of criteria for testing the performance of various binoculars in our most popular binocular categories, then they took to the field and conducted these tests themselves. Now the results are in.

The Binoculars of the Year Awards were developed to recognize outstanding products and to help our binoculars customers understand the latest technologies and how they translate to real-world performance.

Here are this year’s winners, just in time for the summer outdoor season:

Best Travel Binocular:
Leica Ultravid 10×25 Compact Binoculars

Best Birding Binocular:
Pentax 8×43 DCF SP Binoculars

Best Hunting Binocular:
10×42 Leupold Camo Cascade Binoculars

Best Astronomy Binocular:
Zhumell Tachyon 25×100 Astronomy Binoculars

Binocular of the Year (a.k.a. Best All-Around Binocular):
Nikon 10×42 Monarch ATB Binoculars with Dielectric Coating

The Best of the Best:
Swarovski EL Binoculars

Check out the full write-up on Binoculars.com to see why each of these models was selected.

Our Random Act of Kindness Sale lasts through April 15. It features 12 of our top stores, all offering 14% off.  Who says consumerism can’t be laced with a little kindness?

Maybe today you’ll be inspired to commit your own senseless act of beauty, whether it’s paying for the latte next in line at the coffee shop, or picking up that piece of litter on the sidewalk instead of walking by, or taping a page of poetry to the wall inside the elevator of your building (our personal favorite).

However it manifests itself, a little kindness goes a long way.

We nerd out about a lot of things: grills, telescopes, green living products… everything we sell, really. Behind every one of our specialty stores is a wonky team of experts who make it their job to know everything there is to know about the products we offer.

Picture that for a second. We’re not a huge team of baby crib experts. We’re an amalgam of aquarium geeks, model plane enthusiasts, radar detector whizzes, and then some. And since we’re an Internet company, you’d better believe we have some computer nerds here, too. But we’re all living here in relative harmony, in the world of variety that our sites promise.

So what if we’re a little outside the norm? Of course there is another word for all this geekiness. It’s “passion.” It’s about finding something you love and immersing yourself in it. Nerdy or not, we think that’s pretty cool. And we like to think that when you take a look at our sweeping variety of stores, you’ll inevitably find something you think is pretty cool, too.

Photo by Clark J., Hayneedle employee and StarParty member

You can save on your order from hammocks.com, patiofurnitureusa.com, porchswings.com, benches.com, Adirondackchairs.com, esoccergoals.com, croquet.com, patioheaterstore.com, and more. There aren’t many days left for the Seize the Day Sale, so get all Eckhart Tolle and use the power of now, yo. After all, yesterday’s history, tomorrow’s a mystery, you’ve only got today. So carpe diem, and you’ll carpe dime! Ok, ok, enough. You get it. Go on with your present self.

It’s officially okay to start making plans for the Super Bowl. At Hayneedle, we know football’s not for everyone. But we also know the Super Bowl is about a lot more than football. It’s about getting together with friends and family, indulging in a gigantic spread of food, and showing off your place as you throw first great party of 2010. Of course the Super Bowl’s also about the seventy-billion-dollar commercials, the quasi-legal gambling, and perhaps the year’s only appropriate Monday hangover, but we’ll focus on the part we do best: entertaining.

Let’s start with some food tips. Experiment with pizza crust recipes and toppings (prosciutto and arugula, chicken and mushrooms with truffle oil) at home; this way you won’t be at the mercy of unreliable Super Sunday pizza deliveries. Make a giant sandwich (try a Cuban or a Monte Cristo) using baguettes, and cut it into small portions. If you can locate your grill beneath the frozen layers of winter, check out our list of 7 Grill Masterpieces and Beers That Go with Them. If you can’t find your grill,maybe it’s time for a new one.

With all this food, you’re gonna need a way to dish it in style. Hayneedle’s got you covered with serving trays and carts, kitchen islands, and banquet tables. For extra seating, we’ve got everything from bar stools to bean bags, including leather sofas. For the main event, showcase your screen with one of our entertainment centers or TV stands. You’ll even find loads of options for halftime and post-game entertainment for the kids (or for those who adults who still act the part) with foosball tables, dartboards, table tennis, game tables for poker, and more.

Heck, with such an endless variety of at-home entertainment options, who needs a football game in the background?