Tag: Health and Fitness

How To Commit to Your New Year’s Resolution Fitness Goals

How To Commit to Your New Year’s Resolution Fitness Goals

New Year = New Goals

Do you, or someone you know, need to find a way to stick to your New Year’s Resolutions and Fitness GoalsWell, I have your solution! And it all starts with committing to yourself and your goals!

Take the 30 Day Fitness Challenge >>

First, let me tell you how I did it…

On Christmas Day 2015 I made the biggest decision of my life. It was the decision to invest in myself and pursue my dreams of creating my own success, my way.

It all started with a commitment to myself, and over 4 years later that commitment has never faltered. Not even for one single day!

That’s over 4 years of Commitment to my own strength, health, and fitness every…single…day.

And that commitment all began with The Daily 30A simple fitness routine that has helped me in more ways than I can list! And I know it will help you too!

Take the 30 Day Fitness Challenge >>

Commit To Yourself and Your Goals

The main purpose of the Daily 30 Bodyweight Exercise Routine is to teach you to stay committed to your strength, health, and fitness goals by helping you to develop the self-discipline you need to succeed in training and in life.

Just ask yourself…when is the last time you did something every single day for over a year to work towards your goals? Most people will say never and that is why most people never succeed.

So, be different! Be the one that does succeed! Then tell others how easy it is just by developing a little self-discipline.

I have done the Daily 30 for 1,468+ days in a row now (at the time of this post) and I plan to do it every day for the rest of my life.

Whether I was healthy, sore, sick, tired, injured, or just didn’t feel like it, I stuck to my commitment and that is the base of all my success in training and in life.

Just by making that simple commitment to myself I remember to always keep my goals on track, no matter how hard things get.

That is why I made The Daily 30! To help people stay committed to their goals every day.

Plus, the exercises are so simple anyone can do them! And it takes less than 3 minutes to do, allowing no room for excuses.

So, whether it be you or if you know someone that needs something to stick to this coming year, The Daily 30 is exactly what they need!

Think of it as the first step in making a commitment to yourself for a better, stronger and healthier future.

Get started today by clicking the link below!

Start The Daily 30 Challenge Today!

Make sure to share this with your friends!

More Fitness Goals:

Stronger In Minutes | Home Bodyweight Workout Routine

Stronger In Minutes

We all want to get strong, lean, and fit. But we don’t all have the time we need to go to the gym or run around doing cardio classes. Well, now you don’t have too! Stronger In Minutes is the perfect every day home bodyweight workout routine for beginners to get fitter, leaner, and stronger in just minutes a day!

A Workout anywhere, anytime! Just set a timer and go to work at your own pace!

All you need to get started is:


A Home Bodyweight Workout Routine for Beginners

You need something fast, that fits your schedule and does not take away from other parts of your day.

One of the greatest difficulties with exercise for most people is time and equipment. Many of us have long, hard days, full of work, caring for your family, and our beloved T.V. shows that leave little time for any extra activity.

The last thing we are thinking of on these days is our health and doing exercise. Some of you may be progressive and take the occasional walk or staircase climb, but we should know by now that that does not actually create any needed changes to your health.

You need something fast, that fits your schedule and does not take away from other parts of your day. Well, as our Motto says, “If you can Change Your World, you can Change The World”, and we are here to start changing yours.

So, that is why we made this home bodyweight workout routine for beginners. To help fit fitness into your life, making fitness a lifestyle for you and your family!

All you need is some floor space, a timer, and the Daily 30 Bodyweight Strength Training Guide to guide you!

Try it today and you will feel great, guaranteed! 


The Daily 30 Bodyweight Exercise Routine

The Daily 30 Bodyweight Exercise Routine has already helped thousands of men, women, children, and teens just like you:

  • Get Stronger
  • Lose Body Fat
  • Improve Mobility
  • Recover Faster
  • Increase Muscular Fitness
  • Decrease Muscle and Joint Pain—Naturally
  • and so much more!

Take our 30 Day Challenge to find out for yourself!

The Daily 30 Bodyweight Exercise Routine is a simple, fast and effective Bodyweight Exercise Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout!

The best part is, anyone can do it; children, teens, men, women, and even seniors! You can do it with your family, while you’re watching kids, during your favorite T.V. shows, or throughout the day as a short break from stressful work.

This makes it the perfect home bodyweight workout routine for beginners that want to get strong, lean and fit—fast! Do it anywhere, anytime! And it only takes a few minutes every day!

Learn more about the Daily 30 Bodyweight Exercise Routine! >>

The Daily 30 Bodyweight Exercises

One round of the Daily 30 Bodyweight Exercise Routine consists of the following 3 exercises performed for 10 repetitions each.

Standard Version:

  1. Paleo Squat
  2. Push-Up
  3. Prone Cobra

*You can always add more Bodyweight Exercises. However, never skip over or vary from these 3 base movements.

Modified Version:

  1. Assisted Paleo Squat
  2. Decline Push-Ups
  3. Standing Prone Cobra

This modified version is for those that are injured or unable to perform the standard version due to other limitations. 

Get the FREE Daily 30 Bodyweight Strength Training Program! >>


The Stronger In Minutes Workout

Finally!!! You can start getting stronger anywhere, anytime in just a few short minutes!

This is a home bodyweight workout routine that you can do anywhere, anytime, and at your own intensity. It can easily fit into your life and will help you get stronger, leaner, and fitter!

Simply evaluate how much time you have and use every minute of it to improve your health! If you have 5, 10, 15, 20, or even 30 minutes, then set a timer and do as many rounds of the Daily 30 Bodyweight Exercise Routine as you can.

Try to do a minimum of 1 round per minute, resting only as needed. If you need more rest, then catch your breath and keep going. If you can handle the intensity, then push your self to go faster and do even more with less rest.

The key is you have to push yourself. The more you put in the more you will get out. So, work hard and always strive for progress!

This home bodyweight workout routine should be done 3-6 days per week. Try to do a minimum of 50 minutes of total work every week.

Bodyweight Workout Details

What makes this bodyweight workout routine so effective is its simplicity. You are only doing the most effective and basic bodyweight exercises that are bodies are designed to do every single day. Nothing fancy or too hard for beginners. Just what works!

Also, as you switch between upper and lower body exercises your heart will have to work extra hard to circulate the blood to these peripheral areas, adding to your metabolic demands. This will help to improve your heart function, blood flow, and cardiovascular conditioning with minimal work.

Scale the intensity of the exercises as needed to complete each with proper form. If your strength is holding you back from continuing the workout you may also hold a low squat position or the top push-up position for a count of 10 to continue the workout.

Get Started Today!

This is a very simple and easy home bodyweight workout that will help you get strong, fit, and lean all at once! Plus, you will gain physical and mental strength while relieving any built-up stress.

Again, all you need to get started is:

Then you’re all set! So go get the guide and set that timer today! 


For more No Equipment Home Bodyweight Workout Routines check out: 

No-Gym Workout Methods to Get in Peak Shape

How To Use A Foam Roller

Foam Rolling For Mobility

how to foam roll properly

Foam rolling has become very popular in recent years, but it has been around for decades. It can also be an effective tool for helping to mobilize your joints when done properly.

The most important thing you need to know about foam rolling is that it is not a fix all solution.

Foam rolling prepares your body to improve muscle flexibility by relaxing chronically tight muscles.

If a muscle is tight, or overactive, it will fight against any stretching you do for it. The foam roller can then be used to help relax the muscle tissue in order to prepare it for stretching techniques.

It is what you do after foam rolling that counts!


How To Use A Foam Roller Properly

Simply roll the foam roller up and down your muscles in a controlled manner to massage the muscle. This is a great way for beginners to start, as it is the least intense.

For a more effective self-myofascial release technique, attempt to crush your tissues lightly by rotating on them horizontally using controlled pressure. This will reach down to deeper tissues.

To properly break apart adhesions in your soft tissues, stop over points where you feel the most pain and relax the muscle into the object. Stay on it for at least 30 seconds at a time and breathe to let it relax. Then slowly continue rolling over the entire muscle.

If no tightness or pain is felt in a certain muscle, then either obtain a firmer tool or move on.


how to warm-up properly for strength training book Get Our Complete Warm-Up Guide!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn More


 

Which Foam Roller Should I use?

Foam rolling is most effective with a smooth round object that can roll over your soft tissues, such as a stiff ball or cylinder.

Soft Choices for a Light Massage:

  • Basic Foam Roller
  • High-Density Foam Roller
  • Tennis Ball

Firm Choices for a Deep Massage:

  • 4-6″ PVC Pipe
  • Lacrosse Ball

Though softer objects should be used at first to decrease the intensity, the most effective way to roll out tissues is with an object harder than your soft tissues. If the object is not as firm as your tight soft tissues, then the object will break down and it limits the amount of tissue release you can obtain.

Your tight tissues can only be fully released with dense objects that can break apart the adhesions. This also will increase the intensity of the message so it should be utilized less frequently, similar to if you do high-intensity workloads when training it can break down tissues too much for them to recover before it occurs again.

When choosing your foam roller, make sure that you get one that does NOT have a bunch of spikes on it or pressure points. Though it may feel good, it is not nearly as useful as just getting a firmer object.

We want to smash over the muscle massaging everything, not just pinpoint it. That is what hand massages are for.

This massage breaks apart adhesions in the tissue layers, moves fluids through soft tissues and overall assists with recovery.

You can use this to aid in the mobility of tight tissues or just as a recovery technique.


How often can I use a foam roller?

You can roll out your tissues anytime, from before, during, or after training sessions or on non-training days. However, the same muscles should not be rolled out more than four times per week and often not multiple days in a row, to allow for recovery from the breakdown.


How long should foam rolling take?

At first, self-myofascial release may take a very long time due to multiple tight tissues. If it takes an hour, and you have time, let it take an hour.

Do not rush through this process!

Over time, as your tissues are released it will take less and less time.

If you have limited time, it is best to focus on the most important areas during the time you have. Set a timer if needed.


how to warm-up properly for strength training book Get Our Complete Warm-Up Guide!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn More


Join the Mathias Method Army for updates and more great content like this!

Join Now!

Strength Training Exercises

Strength Training Exercises

Learn how to lift more weight properly with perfect form and technique in our complete exercise library! These are the best strength training exercises to build muscle and strength!

Strength Exercise Library How To Form and Technique Guide

The Mathias Method Strength System only uses the most effective strength and muscle building lifts. These are the most effective strength training exercises you can do to build strength and muscle. Plus, how to do them with proper form and technique.

One of the simplest and most effective ways to quickly improve your strength is to perfect your exercise technique. If you can lift better, you can lift more! Simply improve your lifting technique and get stronger, instantly!

By learning how to do exercises properly you will also help to decrease pain and prevent injury.

Make sure to check out our:


“How To” Exercise Descriptions

Click on the lift or exercise you want to know how to do properly!

 

Main Power Lifts

Main Lift Variations


Accessory Exercises

Legs, Back and Biceps Exercises

Leg and Glute

Back

Biceps


Chest, Shoulder and Triceps Exercises

Chest

Shoulders

Triceps

Rotator Cuff Exercises for Shoulder Health


Ab & Core Exercises

Ab Training

Oblique and Core Training


Bodyweight Exercises

Arms and Chest

Back

Legs and Booty


Plyometric Jumping Exercises


How To Do Glute-Ham Raises

Glute-Ham Raise

Learn how to do glute-ham raises properly to build strong hamstrings and glutes for running faster, jumping higher and lifting more weight!

Purpose:

  • Build Leg (Hamstring) Strength
  • Build Hip Hinge Strength
  • Increase Hamstring Hypertrophy

Prime Movers:

  1. Hamstring Complex (Legs)
  2. Glutes (Hips)

The glute-ham raise is one of the most effective exercises for building brutally strong hamstrings that can support a HUGE squat and deadlift.

They are also an absolute must for athletes of all ages, regardless of size, that wants to be able to run faster, jump higher and overpower the competition. Athletes should be able to do at least 10 bodyweight reps on their own and then start to add weight by holding a weight plate to their chest in order to compete at a high level.

If you cannot perform these properly I recommend you start with negatives until you build the strength to do reps on your own.

You can start by kneeling on a pad and having a friend sit on your ankles and descend slowly under control before doing a push-up to press yourself back up.

When you get strong enough to do these without assistance, all of your main lifts will likely have shot up significantly by now and you can start holding a weight plate across your chest.

If you do not have a Gute-Ham Raise at your gym, or a friend to help out, you can just do some heavy leg curls instead, but it just won’t give you the same results.


How To Do The Glute-Ham Raise (Hamstring Focus)

  • Get positioned in a Horizontal Back Raise Machine so that your knees rest at the back base of the main pad and your heels are hooked in place.
  • Starting with a vertical torso, arms to your sides and hips extended. Flex your glutes hard to prevent excessive hip flexion and brace your core.
  • Begin the movement by slowly controlling your bodyweight down as you allow your knees to extend to a lockout.
  • At the bottom position, quickly flex your knees and press them down to curl your entire body back to the starting position, while attempting to keep your hips extended.
  • Be sure to control your body weight and do not bounce out of the bottom position.

How To Do The Glute-Ham Raise (Glute Focus)

  • Get positioned in a Horizontal Back Raise Machine so that your knees rest at the back base of the main pad and your heels are hooked in place.
  • Starting with a vertical torso, arms to your sides and hips extended. Flex your glutes hard to prevent excessive hip flexion and brace your core.
  • Begin the movement by slowly controlling your bodyweight down as you allow your knees to extend to a lockout.
  • Continue the motion downward by relaxing your glutes and flexing at the hip so that your body hangs down towards the ground.
  • From the bottom position, quickly flex your glutes and press down into the pad as you extend your hips to raise your torso the same as a back raise.
  • To continue the movement upward, flex your knees and press them down to curl your entire body back to the starting position while attempting to keep your hips extended.
  • This is a two-part movement that needs to have quick transitions to move most efficiently.

how to squat 500 lbs book Get even stronger with our “How To Squat” Guide!

Everything you need to know about the King of All Exercises!

Includes a 12 Week Squat Program, Workouts, common Squat mistakes and how to fix them, and so much more in this nearly 100-page master guide!

Learn more!


More Accessory Exercises…

View All Exercise Descriptions


Join the Mathias Method Army for updates and more great content like this!

Join Now!