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Getting started on working out is not easy for anyone. But if you’re overweight or obese it can sometimes seem that exercise programs and equipment are not made with you in mind.  

 

It can be hard enough just to get motivated to try exercise, and with intimidating gyms, group classes that are usually too advanced, and machines that can’t even accommodate larger individuals, it can be frustrating to say the least. But working out will not only help you lose weight - You’ll be healthier, more confident, happier and daily activities will be easier to do.  SO, DON’T LOSE HOPE - Fitness Dame is here to help. :)

 

 

So, how do you get started? Here are 4 made-for-you exercises:

 

Start a Walking Program

 

Walking can be done virtually anywhere, is low impact, improves strength and mobility, and all you really need is a good pair of running shoes.

 

When I say “program” I mean consistency. Schedule your walking time in your calendar, and stick to it!  

 

  • Start off by walking for just 10-15 minutes a day. Pace and speed doesn’t really matter when you’re starting out. 
  • You’ll feel it get easier as your fitness level increases. When it does, gradually add time, working towards 30 minutes. 
  • Once you’re comfortable at 30 minutes a day gradually increase your pace.

 

Pool Jogging

 

Pool Jogging is simply running in deep enough water so you can’t feel the bottom, with the help of a buoyancy belt. Pool Jogging is particularly great for those with painful joints or mobility issues because there is no impact.

 

TIP: Don’t use your arms at all, only use your legs to move yourself through the water.  As with walking, start off with 10-15 minutes and work your way up as you begin to feel more fit.

 

 

Strength Training

 

When someone is trying to lose weight they may be tempted to stick with cardio, but strength training is very beneficial, especially to someone carrying a lot of extra weight. It can correct the posture issues often associated with obesity, strengthen and increase the range of motion in your joints, AND help you lose weight even when you’re not doing anything! Building muscle boosts your metabolism, even when your body is at rest.  In other words, your body has an easier time burning calories. 

 

Using resistance bands in the comfort of your own home is a great way to get started. Hiring a trainer, even for a single session so you can learn proper exercise form and exercises that are geared to your specific situation is always a good idea.

 

Remember not to do too much right off the bat. Consistency is the most important element of achieving results, so the worst thing you can do is to overdo it on your first day so that you have to take a week off to recoup. 

 

Tai Chi

 

Tai Chi uses a series of flowing movements which help to increase range of motion in the joints and strengthen muscle. Tai Chi also incorporates meditation elements, which help to decrease stress and improve sleep - both are needed to lose weight efficiently.

 

TIPS: Ask to do a trial class before you invest in a series of classes. Ask the instructor if previous experience is necessary and what accommodations can be made for a new exerciser.

 

 

Before starting any exercise program make sure to visit your health care provider and ask key questions about limitations or modifications that may apply to you. 

 

Remember that the type of exercise you choose is less important than the fact that you are doing it. Don't be afraid to try everything on this list!

 

 

 

Resources: weightloss.about.com

Acronyms have taken over the world as a way to get to the point quickly, but for those who are attempting to learn something new, they can be quite frustrating when you don’t know a given acronym’s meaning. I came across this with HIIT, HIT, and HIIRT. 

 

HIIT, HIT, and HIIRT are all forms of High Intensity Training, with HIIT being the celebrity of the group. HIIT has lately become the recommended form of exercise over the conventional hour or more workout routine.

 

 

If you’re as acronym deficient as I am, here are the needed definitions to get you started:

 

HIT – High Intensity Training: involves doing one set of each exercise, up to momentary muscle failure or exhaustion. The main principle of HIT is that the workout is short (usually 10-20 minutes) and intense with reps performed slowly and controlled. READ MORE on HIT

 

HIIT - High Intensity Interval Training: involves short period intervals of high intensity (usually cardio exercise) training done just shy of max effort, followed by a short recovery period of low intensity movement. There is no set number of reps to accomplish, just do as many as you can at high intensity for the allotted time period.

 

HIIRT – High Intensity Interval Resistance Training: can be considered a hybrid of HIT and HIIT. (Some fitness professionals may just qualify HIIRT as HIIT) It is pretty much HIIT including resistance strength exercises.  

 

 

What would qualify as high intensity?

On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7. When using max heart rate (MHR) as a guide, high intensity can be considered exercising above 80% of MHR.

 

 

Benefits of high intensity type training:

 

- Shorter workout times allows exerciser more free time and causes one to be more motivated to workout.

 

- Intense, intermittent physical activity results in increased metabolic rate, expedited release of fat stores and increased release of fatty acids to be used as fuel (weight loss), decreased inflammation, improved insulin levels, and reduced cortisol secretion.

 

 

NOTE:

  •  Due to the high level of intensity and the amount of time necessary to appropriately recover from the exercise session, it is recommended to do no more than two days of  high intensity exercise per week, allowing at least one full day of recovery between training sessions.
  • High Intensity Beginners: Start with a lower number of work intervals and work up to doing 10-12 high intensity work intervals.
  • If you are not particularly fit and/or overweight it is recommended to stick with the traditional way of exercising until your muscles are stronger in order to prevent injury. 

 

Don’t know where to start?

Our X-50 Challenge will guide you through 50 days worth of HIIT, all from the comfort of the device of your choosing! COMING SOON…

 

X 50 - 2.2

 

 

 

 

 

Resources: acefitness.org, ancestralmomentum.com

Friday, 10 April 2015 09:49

Human Trainer Weekend WOD 04/10/15

BEGINNER PROGRAM
 
 
- ALTERNATING FORWARD LUNGE & T FLY COMBO (5 REPS PER SIDE)
 
- 2 ARM ROW (12 REPS)
 
- 2 ARM SQUAT & BICEP CURL COMBO (10 REPS)
 
- 2 ARM OVERHEAD TRICEPS PRESS (10 REPS)
 
- NON VERTICAL 2 ARM CHEST PRESS (12 REPS)
 
- STRAIGHT ARM SQUAT (10 REPS)
 
- REVERSE T FLY (10 REPS)
 
- 2 ARM CHEST FLIES (10 REPS)
 
- 1 LEG CROSS REVERSE LUNGE (6 PER SIDE)
 
- FOOT CRADLE 2 KNEE TUCK (10 REPS)
 
- FOOT CRADLE ALTERNATING SPRINTER (10 PER LEG)
 
- FOOT CRADLE 2 LEG HAMSTRING CURL (12 REPS)
 
- FOOT CRADLE PLANK (20 SEC)
 
 
MOTIVATION 2
 
 
 
ADVANCED PROGRAM
 
 
- ALTERNATING FORWARD LUNGE & T / Y / I FLY COMBO - (10 REPS PER FLY)
 
- 1 ARM ROW (10 PER SIDE)
 
- 1 LEG SQUAT & BICEP CURL COMBO (10 PER LEG)
 
- 1 ARM OVERHEAD TRICEPS PRESS (10 PER SIDE)
 
- VERTICAL CHEST PRESS (15 REPS)
 
- JUMP SQUATS (15 REPS)
 
- REVERSE T / Y / I FLY COMBO (10 REPS PER FLY)
 
- CHEST FLIES (20 REPS)
 
- ALTERNATING SIDE CROSS REVERSE JUMP LUNGE (10 PER SIDE)
 
- FOOT CRADLE PUSHUP & KNEE TUCK (20 REPS)
 
- FOOT CRADLE ALTERNATING SPRINTER (25 PER SIDE)
 
- FOOT CRADLE ALTERNATING HAMSTRING CURLS ( 25 REPS PER SIDE)
 
- FOOT CRADLE PLANK (1 MINUTE)

Shoulder pain can be extremely debilitating, limiting your ability to function normally. It may prevent you from doing activities you enjoy, or worse, stop you from being able to work. In a worst case scenario you may even have trouble doing basic tasks like brushing your teeth or getting dressed. It can also stop you from having a proper night’s sleep.

 

If you have shoulder pain or have had shoulder surgery physical therapy or another form of rehabilitation therapy may be what’s needed to get back on track. A rehabilitation professional will evaluate your situation and come up with a plan of action to help you return to a normal function level, quickly and safely. 

 

Common injuries and problems that may cause shoulder pain include, but are not limited to:

 

• Frozen shoulder

• Shoulder bursitis

• Rotator cuff injury or surgery

• Dislocated shoulder

• Proximal humeral fracture

 

Rotational Pulley to Improve Shoulder ROM

 

Exercise has been proven to be the most effective method to improve arm function if you have shoulder pain or have had shoulder surgery. Pulley exercises are often prescribed to help you improve your shoulder range of motion (ROM), strength, and mobility. Performing gentle range of motion exercises with a pulley system may be your initial steps to restoring normal mobility and function to your painful shoulder.

 

The Human Trainer Rotational Pulley is extremely versatile and can be hung over a door, from the ceiling, or virtually from any solid structure using the versatility anchors, providing gentle, passive ROM to your shoulder. Shoulder pulleys are used in many rehabilitation clinics, and you may wish to purchase your own pulley so you can perform shoulder ROM exercises at home. 

 

Pulley Shoulder Exercise Examples:

 

There are simple exercises that can be performed using your pulley. Make sure you check with your physical therapist, or other health professional before starting any exercise program.

 

Shoulder Flexion. Hang your pulley over a door or overhead and stand with your back to the door or anchor point. Hold the handles of the pulley in both hands, and pull the handle on your non-painful side down. When you do this, the other hand will slowly rise up. Allow your injured shoulder and arm to move forward and up while keeping your elbow straight. Lift your arm as far as possible before the point of feeling any pain.

 

When your arm is high enough to feel slight strain in your shoulder, hold this position for 2 seconds, then use the pulley to allow your arm to slowly return back down to your side. Repeat this motion 10 times for your painful shoulder, and move on to the next exercise.

 

Shoulder Abduction. Continue standing with your back to the door or pulley anchor point. While holding both handles of the pulley, gently pull the handle down in your hand on the non-painful side. As you do this, allow the pulley to raise your painful shoulder and arm out to the side. Be sure to keep your elbow straight as you lift your arm. Stop if you feel sharp pain.

 

When you feel gentle tension in your shoulder, stop and hold this position for 2 seconds. Then, use your non-painful hand and arm to slowly lower your painful arm and shoulder down to your side. Repeat this exercise 10 times. Move on to the next exercise.

 

Internal Extension. With your back once again to the door or anchor point, hold both handles of your pulley system. Your painful shoulder should be rotated inward slightly and that hand should be resting comfortably behind your hip or lower back.

 

Use your non-painful side to pull the pulley handle down in front of you. As you do this, the hand of your injured side will slide up your back. Do this until a gentle stretch is felt. Hold this position for two seconds. Then, slowly allow the arm behind your back to lower back down to the area just behind your hip. Repeat this exercise 10 times.

 

 

As you progress with your shoulder treatment, your health professional may prescribe more advanced exercises. A typical progression from shoulder pulley ROM exercises would be to perform active ROM exercises, and finally, shoulder strengthening exercises.

 

Be sure to ask your therapist if these exercises are appropriate for your specific condition, and how frequently you need to perform them.

 

If the health Practioner you’re seeing feels that you'd benefit from home-use of a pulley system, you may wish to purchase a set. CLICK HERE for more info.

 

 

Resources: physicaltherapy.about.com, franklinorthopedics.com

Monday, 23 March 2015 00:00

Is The Human Trainer right for YOU?

Virtually anyone, at any age, no matter your fitness level, can use The Human Trainer. Whether you are a traveling business person or a stay at home parent, beginner or pro, The Human Trainer can travel with you, sets up in seconds, and gives you a full body workout in minutes.

 

Why is The Human Trainer so easy to use?

 

YOU'RE in CONTROL of how much weight you lift. It can be used anywhere. It works out your ENTIRE body without bulking you up. Cardio, flexibilty, toning, and weight loss all in one simple system!

 

The Dynamic Angled Resistance principle allows you to lift as little as 5% and as much as 100% of your body weight. The difficulty of each exercise can be adjusted by simply shifting your body weight forwards or backwards depending on the desired level of difficulty. Beginners can exercise with very little resistance by remaining more vertical. For more advanced applications, you can exercise more parallel to the ground, thereby increasing the Dynamic Resistance.The Dynamic Resistance created by being suspended with inelastic straps constantly engages your stabilizer muscles. This type of resistance allows beginners and elite athletes superior benefits to traditional body weight exercises. With The Human Trainer you can control precisely how much resistance you want to engage.

 

Because of the balance needed to use The Human Trainer it engages your core and stabilizers on every exercise, increases your flexibility, and giving you an unbeatable muscular and cardiovascular workout!

Additional Info

Friday, 13 March 2015 00:00

How to Wean off Sugar

Last week, we spoke about Sugar Addiction, and why sugar is so darn bad for you. (Read Article)

 

Now that you're all informed, here are some Great Tips on How to Stop Eating Sugar and Carbs:

 

Drink water. 

Our brains can give us mixed signals telling us we’re hungry when we really are dehydrated. Water also reduces cravings by making you feel full and flushing excess sugar out of the body. Stay away from sugary drinks and juices. Stick to water, coconut water, or decaffeinated tea.

 

Read ingredient labels. 

As said above sugar is often called other names on labels. Try to stay away from packaged foods as much as possible.

 

Spice things up.

Many spices will add sweetness and flavor to your food without having to add sugar. Try: cinnamon, ginger, nutmeg, or cloves.

 

Cut out the fake stuff.

Not only are artificial sweeteners unnatural, they’ve been linked to numerous health issues, and now a Yale study has shown that certain sweeteners like aspartame and Sucralose can actually increase your sugar cravings. If you must have sugar, stick to natural stuff like: raw honey, coconut sugar. and pure maple syrup. 

 

Find the Root of the Problem.

For many, sugar has become a way to deal with depression and stress. Before you reach for the sweet stuff take the time to ask yourself why you are craving. Perhaps a positive mantra or meditation can be great stress relief and eliminate your need for a treat.

 

Exercise.

Exercising helps balance your blood sugar levels. It has also been linked to better moods and more energy, which in turn can reduce cravings.

 

Get more down time.

When you're tired, run down, or stressed the body naturally craves carbs. The more relaxed and rested you are, the less you'll crave sugar.

 

Eat sour foods.

Sour food get rid of sugar cravings. Who knew! Try sauerkraut or kimchi. 

 

Protein & fat.

Protein and/or fat eaten with carbs lessens the carb’s affect on blood sugar. They also keep you feeling fuller, longer. Aim for about 25% of your meal to come from protein with good fats, like Omega 3s. Click Here for more info on Good Fat

 

Start your day off right. 

Make sure to have protein for breakfast. This will help you maintain a steady blood sugar level throughout the day. Sugar cravings are much easier to avoid if you keep your blood sugar levels from yo-yoing. Try eggs or a protein shake.

 

 

Do Sugar Detox Diets Work? 

There is a new trend of sugar detoxes which urge you to eliminate all fruit, dairy, and refined grains from your diet. I in no way suggest that you completely cut grains and fruits from your diet. Cutting these things out completely is too severe and will eventually cause backlash. Apart from containing sugar, the foods mentioned also contain much needed vitamins. As with everything else, awareness and moderation are of critical importance.

 

 

Resources: essentiallivingmaine.com, calorie.com, mindbodygreen, gnolls.org, webMD

Tuesday, 10 March 2015 00:00

TESTIMONIAL: A Human Trainer Review

Choosing a suspension gym can be a daunting task. What do you go with: the least expensive? the big brand?

Here's a review that may hlep you make up your mind.

The Fitness Dame

 

Suspension training has been getting a lot of press in the fitness media since the TRX suspension training system hit the market. The TRX is not a cheap item, and many alternatives now exist, some providing a cheap like for like alternative to the TRX, others, like The Human Trainer, offering all the benefits, and a lot more besides.

The Human Trainer Review that I will present here comes through some fairly extensive use of this product, as part of my own training program, and also as part of well constructed programs I develop for my personal training clients. The versatility of the Human Trainer, and the add-ons and attachments that are available, take it a step further than the standard suspension trainer system, and provide a tool that works for athletes, gymnasts, trainers, and….er, pretty much anyone who wants to be able to work out ANYWHERE, and utilise a total body conditioning system for improved  strength, endurance, power, core stability etc.

The Human TrainerThe Human Trainer Review – 30 Second QuickBite

This is for those of you who want to just get a quick heads up on the good, and possibly bad things about The Human Trainer. I recommend You read on to take in the full review, but if you are really impatient, at least get to the end of this section :-)

What’s Awesome

  • Amazingly well thought out and constructed, it’s as robust as they come
  • Flexibility – hundreds of exercise variations to put into your program
  • Designed for athletes, gymnasts, and everyone else in between
  • Excellent range of add-on accessories including gym rings, ab straps, ceiling mounts, pulley system etc
  • Outstanding customer service, worth a lot these days!
  • Great workout DVD with clear narration
  • Price – A lot of equipment for the money

What’s Boresome

  • Nothing, and that is the god’s honest truth

So, please don’t think I’m a lame duck on the ‘negatives’ section. I have used it, I use it almost every day, I’ve spoken to other people who have it, I’ve read the Amazon Customer Review here, and no-one has a bad word to say about the human trainer. Nuff said.

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Additional Info

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