Full Bottle Fitness

08/05/2015

I was so fed up with my co-workers making fun of me, I was about to quit, thankfully I gave these steps one last try and look where it got me.

"I almost lost my beloved career because they tell me I couldn't take care of myself"

13/04/2015

Side Step
Fitness Focus: Core, Obliques, Glutes, Upper Back, Shoulders

: Stand with right side facing a step, log, or flat rock.

: Hold your arms out to your sides at shoulder height and bend elbows 90 degrees, palms facing forward.

: Step up with your right foot, contracting abs while bringing left knee and right elbow together in front of you. (Emphasize bringing your knee up rather than your elbow down.)

: Return to starting position; do 12 reps.

: Switch sides and repeat.

10/04/2015

Park-Bench Dip
Fitness Focus: Triceps, Shoulders, Core

Sit on a bench and place your hands on either side of your hips.
Slide your butt forward, supporting yourself with your hands.
Bend elbows, bringing upper arms almost parallel to ground, then return to starting position.
Keep lower back close to the bench throughout the exercise.
Complete 12 to 15 reps.

09/04/2015

1. Side Leap

Fitness Focus: Inner Thighs, Quads, Calves, Glutes

Stand on a flat surface with your feet together.
Bend your knees and hop as far as you can to your right, landing on the ball of your right foot.
Without returning left foot to the ground, bend your right knee and hop as far as you can to the left.
Work up to 20 hops on each side.

08/04/2015

Run with us at Full Bottle Fitness

07/04/2015

1 of 10
Outdoor Cardio Meltdown

10 Long Jumps: Do a long jump the length of your mat or towel, and then shuffle backwards to your start position.

10 Pushups: Kneeling or full, depending on your fitness level.

15 Sumo Squats: Stand up with your feet wider than your hips and your toes slightly turned out as you sit back into a squat.

15 Burpees: Start with a jump, and then squat down, place your hands on your mat, and jump out into a plank position. Jump feet back towards your hands, pop up into standing position, and finish with a clap at the top.

20 Bicycle Crunches: Lie on your back and bend both knees into your chest, hands clasped behind your head. Find a focal point to the left and right of your body. Look at those two focal points as you twist and crunch to each side, reaching your right elbow to your left knee, and vice versa.

20 Mountain Climbers: Start in a plank position and alternate driving your knees into chest, keeping your hips flat and parallel to the ground.

Make sure you time yourself performing the full meltdown, and try to beat your best time with your next workout.

01/04/2015

How to get better at push ups

So you’ve learned how to do a push up, you can do a few of them, but you want to get better. Here are some tips to help you along the way:

Get healthy! As you lose weight, you will have to move less weight around than before, which will make your push ups easier to manage.
Don’t cheat on the last few – when you’re tired, it’s easy to skip out on good form for your last few reps. As soon as you do one bad form push up, you’re done. Finish up your four sets, write down your numbers, and try to beat those numbers next time.
Don’t do push ups two days in a row. You need to give your muscles time to rebuild and recover – take off at least 48 hours in between your push up adventure.
Get protein into your system after finishing up your workout – protein helps rebuild the muscles you just broke down doing push ups, and it helps them rebuild those same muscles stronger than before.
If you can do 4 sets of 20-25 perfect form push ups no sweat, then it’s time to start looking into push up variations to keep things interesting.
Build up your core with planks - this will help keep your core strong so that it’s not the weakest link in your proper form push ups.

31/03/2015

Benefits of Regular Exercise

30/03/2015

6 Benefits of Exercising In Nature

27/03/2015

3 Proper Breathing While Exercising

Step 1
Use proper form while lifting weights, and exhale when exerting the most force. For example, when doing barbell curls, exhale before curling the bar, and inhale as you extend your arms back into the starting position. Apply a similar breathing technique to all weight lifting exercises, making sure you always exhale when exerting force.

Step 2
Master the art of low breathing during cardiovascular exercise. Start at a low intensity for approximately 5 minutes. Breathe in and out through your nose. Increase your intensity to your desired level, and continue to breathe in and out through your nose. Keep your abdomen relaxed and take deep breaths, completely filling your stomach with air before slowly exhaling. Continue this breathing pattern for the duration of your cardio session.

Step 3
Execute proper breathing while you do yoga poses. When doing yoga, take slow, diaphragmatic breaths while holding poses by breathing in and out through your nose. Fill your stomach with air, and exhale fully before taking another breath.

Warnings
When exercising, never hold your breath, as this can put too much strain on your heart.