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A recent study shows that brisk walking, even for just 11 minutes a day, can lower your risk of stroke, heart disease, and some cancers. And it can help you live longer!
Walking for 10,000 steps a day can cut your risk of dementia by 50%!
How do you prioritize walking in your day?
#walkingexercise #gymbird #gymbirdfit #findyourfit #chiefstepofficer #healthyliving #easyfitness
Walking for 10,000 steps a day can cut your risk of dementia by 50%!
How do you prioritize walking in your day?
#walkingexercise #gymbird #gymbirdfit #findyourfit #chiefstepofficer #healthyliving #easyfitness
Total Body Workout with Dumbbells:
You only need one pair of dumbbells for this total body workout! Remember to keep your movements slow and controlled for a better, more effective workout.
Curl to shoulder press 10-15 reps
Row to tricep kickback 10-15 reps
Weighted knee drives 30 seconds (change which arm you hold up the weight at 15 seconds)
Squat to lunge 60 seconds
Deadlift 12-15 reps
Repeat 3 times. Don’t forget a good warm up and cool down!
#workout #dumbbellsworkout #totalbodyworkout #totalbodyworkouts #dumbbellworkout #workoutoftheday #IssoÉCoisadePetz
You only need one pair of dumbbells for this total body workout! Remember to keep your movements slow and controlled for a better, more effective workout.
Curl to shoulder press 10-15 reps
Row to tricep kickback 10-15 reps
Weighted knee drives 30 seconds (change which arm you hold up the weight at 15 seconds)
Squat to lunge 60 seconds
Deadlift 12-15 reps
Repeat 3 times. Don’t forget a good warm up and cool down!
#workout #dumbbellsworkout #totalbodyworkout #totalbodyworkouts #dumbbellworkout #workoutoftheday #IssoÉCoisadePetz
4 ways to help alleviate back pain:
Remember to consult a doctor if you’re experiencing chronic pain.
Often tightness in our lower backs are a sign of weak core muscles, underactive glutes, and tight hips and hamstrings from sitting too much. Try some of these tips to help!
Include mobility and stretching weekly to help keep the hamstrings and hips open and less tight. Stretches to try: Hamstring stretch, butterfly, kneeling hip flexor stretch.
Always always properly engage your core when doing exercises. This will protect the back while also strengthening the core.
Include exercises that target the glutes and entire core- not just the abs. Exercises to try: Bird dog crunch, bridges, marching bridges, and side plank.
Sit less/take more breaks during the work day. If you have a desk job or any job that requires lots of sitting, take frequent breaks to get up and move as often as you can or try standing.
#backpain #backpainrelief #backpainreliefexercise #backpainreliefexercises #backpaintips #backpainstretches #backpainstretch
Remember to consult a doctor if you’re experiencing chronic pain.
Often tightness in our lower backs are a sign of weak core muscles, underactive glutes, and tight hips and hamstrings from sitting too much. Try some of these tips to help!
Include mobility and stretching weekly to help keep the hamstrings and hips open and less tight. Stretches to try: Hamstring stretch, butterfly, kneeling hip flexor stretch.
Always always properly engage your core when doing exercises. This will protect the back while also strengthening the core.
Include exercises that target the glutes and entire core- not just the abs. Exercises to try: Bird dog crunch, bridges, marching bridges, and side plank.
Sit less/take more breaks during the work day. If you have a desk job or any job that requires lots of sitting, take frequent breaks to get up and move as often as you can or try standing.
#backpain #backpainrelief #backpainreliefexercise #backpainreliefexercises #backpaintips #backpainstretches #backpainstretch
3 Ways to Work On Your Balance During Workouts:
Want to get better at balance? Here are a few tips and ways to practice during your workouts:
Perform certain upper body exercises while balancing on one leg- this will help you engage the core more, make the exercise a little more exciting and challenging, and is a great way to improve balance while you do your regular exercises. You can simply extend a foot out in front of you, lift it off the ground just a few inches, or for more challenge bend the knee and bring it up. Remember to keep good form and stay in control and don’t feel bad if you lose your balance and need to bring the foot down. Practice makes perfect!
Add more single leg moves to your lower body exercises. Single leg deadlifts, pistol squats, single leg box steps, and even lunges all require extra balance. They can also help you even out any muscle imbalances that might be occurring on one side.
Here’s a tip for making balancing easier- find a spot or unmoving object on the ground and keep your eyes on it as you do the balance move. This will help you feel more steady. Start small and slow and keep practicing! The more you include balance work into your routine the easier it will become!
#balancetraining #balanceworkout #balanceexercise #balanceexercises #stabilitytraining #stabilityexercise
Want to get better at balance? Here are a few tips and ways to practice during your workouts:
Perform certain upper body exercises while balancing on one leg- this will help you engage the core more, make the exercise a little more exciting and challenging, and is a great way to improve balance while you do your regular exercises. You can simply extend a foot out in front of you, lift it off the ground just a few inches, or for more challenge bend the knee and bring it up. Remember to keep good form and stay in control and don’t feel bad if you lose your balance and need to bring the foot down. Practice makes perfect!
Add more single leg moves to your lower body exercises. Single leg deadlifts, pistol squats, single leg box steps, and even lunges all require extra balance. They can also help you even out any muscle imbalances that might be occurring on one side.
Here’s a tip for making balancing easier- find a spot or unmoving object on the ground and keep your eyes on it as you do the balance move. This will help you feel more steady. Start small and slow and keep practicing! The more you include balance work into your routine the easier it will become!
#balancetraining #balanceworkout #balanceexercise #balanceexercises #stabilitytraining #stabilityexercise
Here are the three most common fitness newbie mistakes:
Whether you’re brand new to fitness and the gym or not- don’t make these common mistakes!
1. Not having a plan. Not planning out ahead of time your workouts can make working out feel frustrating, confusing, and you’ll likely waste precious time. And although doing random workouts is better than none, you’ll get the best results by following a designated plan.
2. Skipping the warm-up. It can be SO tempting to skip your warm up no matter the type of exercise you’re doing- but don’t do it! Warming up is essential to prevent injury and help you have the best workout possible.
3. Not recovering properly after. Make time for a proper cool down and take time to recover with water, fuel, and sleep. You can also add in stretching, mobility, epsom baths, and massage for added recovery benefits.
What are other common fitness newbie mistakes?
Was this post helpful? Like, comment, save, share! 🙏
#fitnessnewbie #newfitnessjourney #fitnesstipsforbeginners #beginnerfitness #beginnerfitnessmistakes #fitnessmistakes
Whether you’re brand new to fitness and the gym or not- don’t make these common mistakes!
1. Not having a plan. Not planning out ahead of time your workouts can make working out feel frustrating, confusing, and you’ll likely waste precious time. And although doing random workouts is better than none, you’ll get the best results by following a designated plan.
2. Skipping the warm-up. It can be SO tempting to skip your warm up no matter the type of exercise you’re doing- but don’t do it! Warming up is essential to prevent injury and help you have the best workout possible.
3. Not recovering properly after. Make time for a proper cool down and take time to recover with water, fuel, and sleep. You can also add in stretching, mobility, epsom baths, and massage for added recovery benefits.
What are other common fitness newbie mistakes?
Was this post helpful? Like, comment, save, share! 🙏
#fitnessnewbie #newfitnessjourney #fitnesstipsforbeginners #beginnerfitness #beginnerfitnessmistakes #fitnessmistakes
3 Keys to Losing Fat and Building Muscle
Losing extra fat and building or maintaining muscle mass doesn’t have to be complicated! Here’s a simple roadmap to follow:
Prioritizing protein. Aiming for 30-50g every meal will help you feel full faster, crave less, and give your body the fuel it needs to build and maintain muscle mass. In a study where they compared different methods to weight loss - the method that involved a higher protein diet + exercise was the most effective.
Walking 10k steps (or close to it) each day. Getting your steps is the best way to avoid being sedentary and burn extra calories with minimal effort. You don’t have to do grueling cardio- walking is super effective!
Strength training. Adding strength training to your routine can help speed up fat loss AND help you preserve and even build precious muscle. Muscle is what gives us that lean, “toned” look and it’s incredibly important for good health and longevity.
#losingfat #losingfattips #buildingmuscle #buildingmusclelosingfat #buildingmuscles #weightlosstips
Losing extra fat and building or maintaining muscle mass doesn’t have to be complicated! Here’s a simple roadmap to follow:
Prioritizing protein. Aiming for 30-50g every meal will help you feel full faster, crave less, and give your body the fuel it needs to build and maintain muscle mass. In a study where they compared different methods to weight loss - the method that involved a higher protein diet + exercise was the most effective.
Walking 10k steps (or close to it) each day. Getting your steps is the best way to avoid being sedentary and burn extra calories with minimal effort. You don’t have to do grueling cardio- walking is super effective!
Strength training. Adding strength training to your routine can help speed up fat loss AND help you preserve and even build precious muscle. Muscle is what gives us that lean, “toned” look and it’s incredibly important for good health and longevity.
#losingfat #losingfattips #buildingmuscle #buildingmusclelosingfat #buildingmuscles #weightlosstips
7 Tips for Fat Loss
• Drink lots of water
• Eat plenty of lean protein
• Strength train several times a week
• Fill half your plate with veggies
• Get enough sleep
• Walk after meals
• Track your progress
What has worked for you in maintaining a healthy weight?
#fatloss #fatlosstips #weightloss #weightlosschallenge #fatlosstips #fatlosshelp #fatlosshacks
• Drink lots of water
• Eat plenty of lean protein
• Strength train several times a week
• Fill half your plate with veggies
• Get enough sleep
• Walk after meals
• Track your progress
What has worked for you in maintaining a healthy weight?
#fatloss #fatlosstips #weightloss #weightlosschallenge #fatlosstips #fatlosshelp #fatlosshacks
Join the GymBird November Fitness Challenge by commenting, “I’m in!”
It's a free and supportive way to make progress on sustainable fitness goals.
• Practice mindful eating at every meal
• Lift weights 2X a week
• Create a new workout playliist
• Keep a daily gratitude journal
• Track your fitness goals daily
Tag us in your updates and progress posts! We'll cheer you on and send GymBird swag to a few participants. Let's go!
#novemberfitness #novemberfitnesschallenge #fitnesschallenge #fitnesschallenge💪🏋️ #fitnesschallenge2023 #fallfitness #fallfitnesschallenge
It's a free and supportive way to make progress on sustainable fitness goals.
• Practice mindful eating at every meal
• Lift weights 2X a week
• Create a new workout playliist
• Keep a daily gratitude journal
• Track your fitness goals daily
Tag us in your updates and progress posts! We'll cheer you on and send GymBird swag to a few participants. Let's go!
#novemberfitness #novemberfitnesschallenge #fitnesschallenge #fitnesschallenge💪🏋️ #fitnesschallenge2023 #fallfitness #fallfitnesschallenge
What’s one of the most underrated exercises?
WALKING!
Walking is free, accessible to many, and is one of the best ways to move your body.
Walking has been shown to decrease risk of death dramatically, is a great tool for longevity and aging, and can help you maintain a healthy weight. It gets the blood and lymph flowing, does wonders for mental health, and builds stronger bones.
If you’re new to fitness and wondering where to start? Start with walking daily!
#walking #walkingexercise #walkingexercise🚶 #walkingworkout #walkingbenefits #fitnessforlife
WALKING!
Walking is free, accessible to many, and is one of the best ways to move your body.
Walking has been shown to decrease risk of death dramatically, is a great tool for longevity and aging, and can help you maintain a healthy weight. It gets the blood and lymph flowing, does wonders for mental health, and builds stronger bones.
If you’re new to fitness and wondering where to start? Start with walking daily!
#walking #walkingexercise #walkingexercise🚶 #walkingworkout #walkingbenefits #fitnessforlife
5 Reasons to Walk in the Morning:
1. Boost mental focus
2. Improve mood
3. Feel energized
4. Increase productivity
5. Set the tone for your day
Do you prefer morning walks?
Save this post for fitness inspiration!
#walking #walkingforwellness #walkingexercise #walkingexercise🚶 #fitnessforall #fitnessinspo
1. Boost mental focus
2. Improve mood
3. Feel energized
4. Increase productivity
5. Set the tone for your day
Do you prefer morning walks?
Save this post for fitness inspiration!
#walking #walkingforwellness #walkingexercise #walkingexercise🚶 #fitnessforall #fitnessinspo
How to Stay Motivated with Your Fitness:
• Switch up your music playlist
• Try a new exercise or workout
• Talk to people about your goals
• Adopt your workout to time constraints
• Reward yourself for your milestones
• Plan your workouts in advance
How do you stay motivated?
Was this post helpful? Like, save, repost!
#workoutmotivation #fitnessmotivation #fitnesstips #fitness #healthytips #healthylifestyle
• Switch up your music playlist
• Try a new exercise or workout
• Talk to people about your goals
• Adopt your workout to time constraints
• Reward yourself for your milestones
• Plan your workouts in advance
How do you stay motivated?
Was this post helpful? Like, save, repost!
#workoutmotivation #fitnessmotivation #fitnesstips #fitness #healthytips #healthylifestyle
Grab some dumbbells and try this simple lower body workout to strengthen the glutes and legs!
• Deadlift to Squat - 15-20 reps (each combination is one rep)
• Reverse lunges - 15-20 reps
• Weighted bridge lifts - 15-20 reps
• Bridge walkouts 10 reps
• Wall sit - for as long as you can hold it! Try at least 30 seconds to start.
Save this workout!
As always don’t forget a proper warm up and cool down.
#workoutroutine #lowerbodyworkout #lowerbodyexercises #lowerbodyexercise #lowerbodyexercises💪🏾 #lowerbodyworkouts
• Deadlift to Squat - 15-20 reps (each combination is one rep)
• Reverse lunges - 15-20 reps
• Weighted bridge lifts - 15-20 reps
• Bridge walkouts 10 reps
• Wall sit - for as long as you can hold it! Try at least 30 seconds to start.
Save this workout!
As always don’t forget a proper warm up and cool down.
#workoutroutine #lowerbodyworkout #lowerbodyexercises #lowerbodyexercise #lowerbodyexercises💪🏾 #lowerbodyworkouts
Avoid these three common mistakes when using weights!
1. Not engaging the core. You should be mindful of your core and have it engaged for virtually every exercise. This will protect your back, prevent doming in the abs, and provide more strength for each exercise.
2. Going super fast/having no control. SLOW IT DOWN! You’re not in a race to see how many reps you can cram in or how quickly you can finish. Slow down your movements and stay in control. This will make your workouts more effective!
3. Using momentum and swinging the weights. You’re in less control when you over depend on momentum to get the weights up and you might be more likely to injure yourself. Plus you don’t want gravity to do the work- you want your muscles to do the work! Again, slow it down, engage the core, and use the right amount of weight for your fitness level. If you have to swing the weights to perform the reps your weight might be too heavy.
Were these tips helpful? Like, comment, share, and save this post!
#strengthtraining #strengthtrainingtips #strengthtrainingforbeginners #weightliftingtips #workouttips #strengthtrainingadvice
1. Not engaging the core. You should be mindful of your core and have it engaged for virtually every exercise. This will protect your back, prevent doming in the abs, and provide more strength for each exercise.
2. Going super fast/having no control. SLOW IT DOWN! You’re not in a race to see how many reps you can cram in or how quickly you can finish. Slow down your movements and stay in control. This will make your workouts more effective!
3. Using momentum and swinging the weights. You’re in less control when you over depend on momentum to get the weights up and you might be more likely to injure yourself. Plus you don’t want gravity to do the work- you want your muscles to do the work! Again, slow it down, engage the core, and use the right amount of weight for your fitness level. If you have to swing the weights to perform the reps your weight might be too heavy.
Were these tips helpful? Like, comment, share, and save this post!
#strengthtraining #strengthtrainingtips #strengthtrainingforbeginners #weightliftingtips #workouttips #strengthtrainingadvice