Good luck, Club Sport Herediano!
We want wish Club Sport Herediano good luck as they defend their title in the First Division Football League in Costa Rica! We know their NeeBooFit Resistance Loop Bands will help them achieve all their goals!
A Quick Look at Protein
Protein…what is it, exactly? Why is it important? Take a moment to check out this great article from Spoon University to learn the basics about protein. And if that’s not enough for you, the Harvard School of Public Health can give you a much deeper look at this essential building block of life. Their in-depth article on protein will give you a great overview of a number of academic studies.
4 Awesome Benefits of Exercise
Think exercise is only good for strengthening your muscles? Wrong! There are countless benefits of regular exercise. Here are 5 of the best:
Regular exercise…
Enhances Your Mood
It isn’t just all in your head – exercise can boost the production of positive brain chemicals like serotonin, dopamine, and norepinephrine. With sustained, regular exercise, symptoms of depression can be greatly relieved, possibly even as effectively as antidepressants.
Boosts Your Brain
When you exercise, your brain is forced to communicate between cells to enhance concentration and attention. This type of brain exercise can promote better learning, help you avoid cognitive decline, and increase creativity. Research is beginning to show that Alzheimer’s disease can be prevented through exercise, so exercise now for long-term benefits.
Improves Your Overall Health
Exercise can ward off the “big killers” like cardiovascular disease, cancer, diabetes, and other chronic diseases. Your muscles aren’t the only things that get stronger – regular exercise will increase bone density, leading to fewer breaks and stronger bones.
Promotes Higher Quality Sleep
Regular exercise can help you fall asleep faster, stay asleep longer, and emerge from your nights better rested.
So make sure you keep moving! You’ll benefit from exercise in more ways than one!
10 Resistance Band Exercises You Can Do Anywhere
As you plan your travel this holiday season, don’t forget to pack your NeeBooFit Resistance Bands. They’re easy to pack and let you get in a great workout no matter where you are. Then, check out this great set of exercises from Fitness Republic. Take a break from the busy holiday season and give them a try!
NeeBooFit Video: Reverse Fly with Rotation
Build strength in your back and arms with this controlled movement.
Instructions:
- Use the door anchor to securely affix a tube band at chest height.
- Face the door and stand naturally with your knees slightly bent and your feet shoulder width apart.
- With your palms facing, grip the handles of the tube band firmly and stand far enough from the door to pull the band taut without stretching.
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Open up and twist to one side without bending your elbow.
- Slowly rotate back to center.
- Open up and twist to the other side.
Tip: Keep your core engaged and your abdominals strong throughout the entire movement.
6 Ways To Get a Great Workout While On Vacation
We all know that vacations are about relaxation, right? But staying active while on vacation might be good for your mood as well as your body! Since exercise can raise endorphin levels and promote a sense of well-being, it may be just the thing to ensure you achieve total relaxation on your trip. Here are six ways to stay active while on vacation:
1. Bring along easy to pack equipment
One of our favorite things about NeeBooFit products is how easy they are to pack! For instance, our Resistance Loop Band Set takes up only the space of a t-shirt and come with their own carrying bag. With this set, you’ll be able to get a great strength training workout wherever you travel.
2. Take advantage of the hotel gym
This might seem like an obvious one, but since so many hotel gyms are empty so often, we figured it was worth mentioning! Hotel gyms may not always be the swankiest, but they’ll give you a chance to use different equipment than you might usually try.
3. Use the stairs
Stairs are everywhere when you’re traveling! At the airport, in your hotel, and on the subway, avoid the escalators and hoof it up the stairs. You’ll burn calories as you move and it won’t even feel like a workout, since you’re looking forward to where you’re headed. Bonus points if you’re schlepping a suitcase!
4. Get around with public transportation
From the subway to the bus to the train, public transportation will keep you moving. You’ll often have to walk blocks to get to your destination from the nearest stop. Even better: you’ll save money! Walking while on vacation is the easiest way to make sure you get your daily movement in, and the view will keep you entertained as you move.
5. Try a fun new activity
If you like adventure, consider trying a heart-pumping new activity while on vacation. Stand-up paddle boarding, for instance, torches calories, works nearly every muscle in your body, and has the bonus of being a whole lot of fun! You could also rent bikes, take a surfing lesson, or rent some snowshoes – get your body moving and have fun at the same time!
6. Take a run
You may run all the time at home, but running while on vacation can be a whole different experience. Bring along your smartphone to help you find your way and hit the streets! You’ll see new scenery along the way and will transform your boring old run into a fun, sightseeing activity.
Body Measurement Worksheet
Sometimes, it can feel like you’re making absolutely no progress on your fitness goals. You eat well, work out daily, and tone your muscles with NeeBooFit Resistance Bands, but you might think you look and feel exactly the same as before.
Progress can be slow, but it’s still progress! One great way to stay motivated and on track is to compare your stats to where they were when you started on your path. So, right now, download this free Body Measurement printable from My Crazy Good Life and mark down your measurements today. There’s a space for you to update your measurements each week for a month, allowing you to really see where you’re making progress. You might be surprised!
NeeBooFit Video: Alternating Bicep Curl
Your biceps and forearms will feel the burn with this exercise. Grab a NeeBooFit Flat Resistance Band and get ready to tone your arm muscles.
Instructions:
- Stand on the band with your feet shoulder distance apart and a microbend in your knees.
- Grab your band with both hands, palms facing each other, with your arms extended down at your sides.
- With one arm, slowly bring your thumb up towards your shoulder.
- Hold for one second, then slowly release back down to your side.
- As you release your first arm, bring your other arm up.
Tip: Don’t lock your knees! Keep a small bend in your knees and engage your core for full body stability.
3 Ways Your Phone Can Help With Your Fitness Goals
Smartphones have become a fixture of our modern lives. There are apps for everything, so why not use your phone to help you get ahead with your fitness goals? Here are three ways that your phone will jumpstart your workouts and keep you on track.
1. Use a tracking and fitness apps
Studies show that people who track their food intake can lose up to twice as much weight as those who don’t. Why does it work? Well, one reason could be that it makes you more accountable. If you’ve got to write down that third piece of pizza or extra handful of chips, you might think twice about eating them. Plus, apps can do much more than help you track your food intake. You can record your workouts, plan your vitamin schedule, and check on your BMI with a specially built calculator. One app we love at NeeBooFit is Fitness Buddy, an app that offers more than 1,700 exercises with step-by-step instructions. You can refine your search by exercise equipment, so grab your favorite NeeBooFit bands, search for “resistance bands,” and get moving!
2. Use alarms and timers
We all get busy. Sometimes, at the end of a long day, working out is the last thing on our minds. So, set an alarm on your phone to go off daily and remind you to get off the couch and get moving. If you’ve had a difficult time motivating, consider using your phone’s timer to workout in very short intervals. While watching your favorite show, jog in place for just 3 minutes. You might be surprised: just a small amount of movement can promote even more exercise.
3. Find some motivation
Sometimes a little boost is just what you need to get yourself over a little bump in the road. If you find yourself slowing down on your path towards your goals, use your phone to find photos and quotes that remind you of your end goals. Do you have a dress you’re trying to fit into? A photo of yourself when you were in the best shape of your life? A great quote that reminds you why you want to get fit? Set that image to show up on your lock screen. That way, you’ll get a boost of motivation every time you look at your phone. Change it frequently and you’ll get a little reminder that keeps you on track.
NeeBooFit Video: Alternate Punching
Strong arms and ripped back are in your future with this fast-paced strength building exercise.
Instructions:
- Use the door anchor to securely affix a tube band at chest height.
- Stand naturally with your knees slightly bent and your back to the door.
- Grip the handles of the tube band firmly and hold both arms bent at 90 degrees.
- Stand far enough from the door to pull the band taut without stretching.
- With one arm, stretch the tube as you push your arm forward.
- Pull back as you extend the opposite arm, allowing for a gentle twist in your abdominals.
