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Health and Lifestyle

Fitness Resolutions: 22 Goals for 2022

Let’s all treat 2021 like it was the warm-up for our 2022. We all learned a lot about how to get in kick-butt at-home workouts, and how to build the perfect home gym. Now it’s time to put that into practice and commit to a healthier 2022. Here are 22 resolutions to kick the year into gear! If you happen to do one or all of them, let us know by tagging us on Instagram at @betitanfit.  

KICKSTART YOUR NEW YEAR BY… 

  1. Writing a mindful daily routine  

A written routine will have you motivated from the moment your feet hit the floor and keep you from wasting any time during your day. It helps you focus and keeps you going throughout the day.  

Start by setting an alarm for the same time each day, preferably when you have some ‘quiet’ time. Use that time to write out your day’s schedule, affirmations, and whatever else you think will help! 

  1. Ditching the scale

Instead, go by how you feel and how your clothes fit.

If you spend too long focusing solely on the numbers on a scale, you will never see progress made anywhere else. Focus on the positives of getting stronger and builder a healthier body rather than what the scale tells you. Remember, muscle weighs more than fat! 

A man at the top of a deadlift rep, looking intense.
  1. Being consistent 

You started off 2021 by working out, every single day. You were on track to hit all those resolutions! Then you missed a workout because you were tired. Then two more the week after that because you were sore. But you’ve been working out every day, so it shouldn’t matter. You were still on track to hit your goals…right?  

Sound familiar?  

So often we start telling ourselves we need to work out every day, only to burn out a week later. Start small by committing to working out 2 or 3 days a week and work up from there. Increase your commitment when you can sustain a new schedule for 2 months minimum. Don’t wait for motivation, aim for discipline to crush those resolutions. An easy way to start is to find a challenge or workout program that has your days planned for you, like the 6-week Titan Fitness Challenge. The challenge can be adjusted as needed to meet your level of fitness and goals.

  1. Improving your form  

Focus more on using proper form and less on lifting more weight, even if that means lifting less to achieve better mechanics. Master the proper forms first, and then work your way up slowly while keeping your technique clean! Your joints will thank you, and the (new and improved) results will follow! 

A man has a slam ball raised above his head, poised to throw it on the ground. He is standing on his toes, fully extended.
  1. Learning new moves 

A fun goal is to learn new movements– such as pistol squats, Turkish getup, or weighted ball slams! Plus, using new equipment like kettlebells and slam balls is fun! 

  1. Trying a new workout  

Keep your workouts interesting by testing out a new workout split or training type: German volume training, push/pull, 5X5, etc. 

  1. Being mindful of what you put in your body  

Make a renewed commitment to eat whole foods while avoiding overly processed snacks. Just cutting out one can of soda or bag of chips a day can have a ripple (no pun intended) effect on your overall health.  

  1. Walking 10K steps daily  

Aim for 10,000 steps a day – even on rest days. Anything over 10,000 steps a day goes directly towards your fitness goals.  

  1. Resting (Yes! Really!) 

You’ve heard it 1 million times before, but you can’t pour from an empty cup. Set aside time to rest and relax so you can make sure that your fitness resolutions and goals are sustainable.  

  1. Consuming food, not media  

Sit down to eat every meal without any electronics or distractions. Have a family meal at a table, instead of on the couch.  

  1. Stretching 

It’s great to keep in shape and work out those muscles, but flexibility will give you sustainability and movement for a long healthy life. Issues with range of motion? Try using resistance bands for an improved stretching experience. 

A woman on a fan bike, looking directly at the camera.  We can see her from the quadriceps and above.
  1. Getting your heart rate up  

Work in some sort of cardio and get your heart rate up at least three times a week. This is where HIIT mixed with weight training is a stellar option. Too cold outside to run? Investing in a piece of cardio equipment like a fan bike or a rower is a smart idea to stay warm while staying fit. 

  1. Journaling  

Write down your goals and continue to document what you have done and how you feel throughout your fitness journey. By documenting all that you accomplish, you will be able to see a shift in mindset and have you will be able to see how far you have come. 

A woman carries a metal object during a Spartan Race. The object says 'TITAN' on it.
  1. Signing up for an event 

If you need deadlines to keep you motivated, find a local event like a 5k, Spartan Race, or a 30-Day challenge and sign up!  

Having an event or challenge in mind, and even paying money for it, will keep you energized to reach your goals. The sense of community these events foster brings more enjoyment, satisfaction, and desire to achieve your goals. 

  1. Creating a space in your home to workout 

If a gym is not in the cards, you can still find a designated space for your gym. It can be a spare bedroom, your garage, or even your living room after the kids go to bed.  A home gym package like the Titan Space Saver Starter Package helps to provide gym essentials while maximizing space efficiency.

  1. Buying some new gear 

This is a fun one! Commit to yourself, your workout, and your goals by buying some new gear. It can be as small as a new water bottle or towel, or as large as a new power rack. Whatever you choose, make sure if energizes you and reminds you of your goals whenever you use it. 

Related Article: How to Elevate Your Home Gym Experience.

  1. Strengthening Your Core 

Even if it is just one exercise, abs are something that you can work out every single day. Building a strong core is important to be able to keep moving, prevent injury, and help your balance. A stronger core means better balance and stability, which improves all areas of your life! 

A woman sitting on the ground, against a wall.  She is drinking from a water bottle in her right hand.  Her left hand is resting on a slam ball. A towel is draped over her left shoulder.
  1. Hydrating, hydrating, and hydrating some more!  

Be mindful of how much water and electrolytes you are consuming throughout the day, especially before and after workouts. Get a specific water bottle where you can keep track of how many times you fill that up a day.  

The U.S. National Academies of Sciences, Engineering, and Medicine states that women should aim for about 91 ounces of water each day, and men, 125 ounces.

Remember: your body is composed mostly of water, so it’s important to keep those stores up!

  1. Aiming for 7-8 hours of sleep every night  

This may not always be easy or work out with your schedule, but aim for at least 7 hours of solid sleep every night. Getting enough rest will have you feeling refreshed and ready set you up for success the next day. 

Getting adequate amounts of quality sleep has numerous health benefits across many areas of life. To name a few:

  • Getting sick less often
  • Helping with mental health
  • Building new muscle (and helping them grow bigger after a workout!)
  1. Doing one new activity a month 

There are so many activities that get your heart rate up – basketball, tennis, paddle boarding, etc. Choose one a month and enjoy the exercise while mixing up your routine.  

Two men doing pushups on slam balls, side by side, looking at the camera
  1. Inviting a friend to join you 

Invite one new friend every month to workout with you. This is a great plan for accountability and to spread the love of health and fitness. 

  1. Planning for the week 

Try to plan your week as a whole rather than scrambling to make plans the day of. If your goal is to work out three times a week, choose the days ahead of time. Once you have set a schedule, it’s easier to hold yourself accountable. 

Using a paper calendar can help you visualize your month, and can help you keep track of your progress over time. A scheduling app (or even just the native Calendar app on your smart phone) with reminders can help keep you focused.

Bonus! (for those of us with kids) – get your kids involved with one (or more) of these resolutions (signing kids up for an obstacle course sounds fun!) and start good habits young! 

NOW WHAT? AND A WORD OF ADVICE… 

If you’ve been able to consistently apply one or more of these goals and resolutions to your life, congratulations! You’ve successfully completed one of your 22 fitness resolutions for 2022.  

So now what?  

One thing we suggest: documenting your journey and sharing it with others! Taking before and after photos or keeping a log of your progress can bring great satisfaction and a renewed drive to achieve even more in 2023.  Sharing your success stories with others builds a sense of community, accountability, and can motivate them to achieve their own goals. Even if you don’t share your progress, having evidence of your progress to look back on is rewarding on its own.  

Happy 2022! 

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Health and Lifestyle Workouts

The Titan Fitness Challenge – Week 3

The Titan Fitness Challenge. Week 3. Person on a weight bench using a dumbbell with a single arm curl. There is a full workout and it is written out below.

Now starts Week 3 of The Titan Fitness Challenge. Since you’ve successfully completed Weeks 1 and 2 of the Challenge, you’ve built consistent and healthy habits. Congratulations! At the end of this week, you’ll be halfway done with the challenge, so don’t give up now!

If you’re just joining us now, it’s never too late to start the first week of our Titan Fitness Challenge. These workouts are part of our 6-week fitness challenge, where one of our top personal trainers put together a series of workout routines meant to challenge all fitness levels. Tweak the weights and rest times to your level of fitness.

Titan Fitness Challenge: Week 3

Day 1 Workout

Equipment needed:   

Workout:

  • Incline Dumbbell Bench Press | 4 x 6
  • Incline Dumbbell Chest Flys | 4 x 12
  • 1-Arm Dumbbell Row (Each arm) | 4 x 10
  • Reverse Dumbbell Flys| 4 x 10

Conditioning: 4 Rounds

  • 100m Sprints

Day 2 Workout

Equipment needed: 

Workout:

  • Kettlebell Goblet Step Through Lunges (Each leg) | 3 x 5
    • 1 rep is forward and reverse lunge
  • Dumbbell Straight Leg Deadlift | 3 x 10
  • Yoga Push Ups | 5 after each set of Deadlifts
  • Barbell Squat | 3 x 10
    • Alternative exercise: Kettlebell Goblet Squat

Conditioning: 3 Rounds

  • 10 Push Ups
  • 15 Ab Bicycle Kicks

Day 3 Workout

Equipment needed: 

  • Set of Dumbbells
  • Barbell 

Workout:

  • Dumbbell Shoulder Press | 3 x 8
  • Barbell Row | 3 x 12
    • Alternative exercise: Dumbbell Row
  • Dumbbell Hammer Curls (Each arm) | 3 x 10
  • Dumbbell Overhead Tricep Extension (Each arm) | 3 x 10

Conditioning: 15 – 12 – 9

Do 15 reps of each exercise, then 12, then 9

  • Burpees
  • Box Jumps or Step Ups
  • Sit Ups

Day 4 Workout 

Equipment needed: 

  • Kettlebell

Workout:

  • Kettlebell Goblet Step Through Lunges (Each leg) | 3 x 5
    • 1 rep is forward and reverse lunge
  • Kettlebell Russian Swings | 3 x 12
  • Lying Supermans | 3 x 10

Conditioning: 2 Rounds

  • 50m Walking Lunges
  • 50m Bear Crawl

Day 5 Workout 

Equipment needed: 

Workout:

  • 1-Arm Farmer’s Carry (holding on each side) | 3 x 50m hold
  • 1-arm Overhead Kettlebell Carry (holding on each side) | 3 x 50m hold
  • EZ Bar Curl | 3 x 10
  • Cable Tricep Rope Extension | 3 x 10
    • Alternative exercise: Dumbbell Kickback

Conditioning:

  • Burpee Box Jumps: 10, 8, 6
  • Lemon Squeezer: 20, 16, 12
    • Partition anyway you choose, meaning an order and rep scheme

That brings us to the end of our third week of the Titan Fitness Challenge. Congratulations on making it this far – you’re halfway through!

If you’re struggling to keep up, consider lowering your weight or resting more in between sets – but whatever you do, don’t give up or quit now!

Visit out Instagram to see your fellow challenger’s progress – and please remember to post your own pictures! Use the hashtag #TitanFitness30DayChallenge and you could be featured on our Instagram!

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Health and Lifestyle Workouts

The Titan Fitness Challenge – Week 2

The Titan Fitness Challenge. Week 2. Person on a plyometric box and using a kettlebell. There is a full workout and it is written out below.

Welcome back to Week 2 of The Titan Fitness Challenge! With the first full week in the books, it’s crucial to push forward and practice consistency in your fitness journey. Now is not the time to take a break, continue pushing yourself, and get into the habit of challenging yourself.

It’s okay if you missed the first week of the challenge, you can always go back to that set of workouts. This is part of our 6-week fitness challenge, where we had one of our top personal trainers put together a series of workout routines meant to challenge all fitness levels. Join us as we strive to continually better ourselves and accomplish all the challenges that come our way.

Titan Fitness Challenge: Week 2

Day 1 Workout

Equipment needed:   

Workout:

  • Alternating Dumbbell Flat Bench Press | 3 x 8 each arm
  • Barbell Row | 3 x 12
    • Alternative exercise: Dumbbell Row
  • Cable Rope Tricep Extension | 3 x 10
    • Alternative exercise: Dumbbell Kickback
  • Cable Rope Curls | 3 x 10
    • Alternative exercise: Dumbbell Curl

Conditioning: 3 Rounds

  • 100m 1-Arm Kettlebell Farmer’s Carry
  • 20 Low Side Plank Reaches | 10 each side

Day 2 Workout

Equipment needed: 

Workout:

  • Kettlebell Goblet Reverse Lunges | 3 x 10 each leg
    • This exercise can be done holding a single dumbbell
  • Kettlebell Russian Swings | 3 x 10
  • Kettlebell Goblet Squat | 3 x 10
    • (Tempo 2 x 1) 2 seconds lower, 1 second pause at bottom

Conditioning: 10 min AMRAP

  • 2 Hanging Knee Raises
  • 2 Box Jumps or Step Ups
  • 30 Jump Rope Double Unders
  • 4 Hanging Knee Raises
  • 4 Box Jumps or Step Ups
  • 30 Jump Rope Double Unders
    • Continue adding 2 reps after each set. Jump Rope remains the same.

Day 3 Workout

Equipment needed: 

Workout:

  • Standing Dumbbell Push Press | 3 x 12, 10, 8
    • Increase weight after each set
  • Lat Pull Down Machine | 3 x 10
    • Alternative exercise: Pull Up
  • Standing Cable Reverse Flys | 3 x 10
    • Dumbbell Reverse Flys

Conditioning: 3 Rounds

  • 25 Mountain Climbers
  • 50m Bear Crawl

Day 4 Workout 

Equipment needed: 

  • Set of Dumbbells
  • Workout Bench or Plyometric Box
  • Kettlebell

Workout:

  • Dumbbell Squat | 3 x 10
  • Dumbbell Straight Leg Deadlift | 3 x 10
    • Yoga Push Ups | 3 x 10
      • 5 reps immediately after each Deadlift set
  • Dumbbell Box Step Ups | 3 x8 each leg

Conditioning: 20-15-10

  • Jumping Jacks
  • Kettlebell High Plank Drag Throughs
    • 20 of everything, then 15, then 10

Day 5 Workout 

Equipment needed: 

  • Set of Dumbbells

Workout:

  • Dumbbell Curl to Press | 3 x 10
  • Dumbbell Lateral Raises | 3 x 10
  • Dumbbell Bent Over Row | 3 x 10
  • Dumbbell Kickback | 3 x 10

Conditioning:

  • 1 Mile Run
  • 50 Double Unders or 100 Jumping Jacks
  • 50 Burpees
  • 50 Sit Ups
    • Partition anyway you choose, meaning an order and rep scheme

This concludes the second week of the Titan Fitness Challenge! Continue to check back each week for the next set of workouts for this series. Don’t forget to post pictures of yourself participating in the Titan Fitness Challenge. If you tag us @betitanfit and use the hashtag #TitanFitness30DayChallenge, you may be featured on our Instagram page!

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Health and Lifestyle Workouts

The Titan Fitness Challenge – Week 1

The Titan Fitness Challenge. Week 1. This is a workout plan that is laid out in the copy below the image.

We’ve all heard it before, “With the New Year comes a new YOU!” It’s an age-old tradition to start the new year off with a few New Year’s Resolutions. The idea of these resolutions is to challenge yourself to be better than you were the year before. They can range from mental and mindset changes to more physical ones. One of the most common resolutions is “I want to work out more.” Here at Titan Fitness, we are all for that! And if your New Year’s Resolution is similar to that, we have just the thing to help you get started. We met with one of our top personal trainers to put together a 6-week fitness challenge that will help you get started on your resolution journey. 

Titan Fitness Challenge: Week 1

Day 1 Workout

Equipment needed:   

Workout:

  • Dumbbell Flat Bench Press | 3 x 10
  • Dumbbell Flat Chest Flys | 3 x 10
  • Lat Cable Pulldowns | 3 x 10
    • Pull-Ups are a great alternative if you do not have a cable machine. And for an added challenge, you can try weighted Pull-Ups using a weighted vest.
  • Barbell Curl | 3 x 10

Conditioning: 3 Rounds

  • 10 Burpees
  • 15 Sit-Ups

Day 2 Workout

Equipment needed: 

Workout:

  • Kettlebell Goblet Squat | 3 x 10
    • If you do not have a kettlebell, this exercise can also be done holding a single dumbbell
  • Banded Lateral Slides | 3 x 10
    • Place the bands around your ankles
  • Kettlebell Deadlift | 3 x 10
  • Body Weight Walking Lunges | 3 x 10

Conditioning: 4 Rounds

  • 30 seconds on the Fan Bike
    • Alternative exercise:  30 seconds of Jump Rope Double Unders
    • Rest 1 minute, then repeat

Day 3 Workout

Equipment needed: 

  • Workout Bench
  • Set of Dumbbells
  • Workout Bands 

Workout:

  • Seated Dumbbell Shoulder Press | 3 x 10
  • Seated Dumbbell Lateral Raised | 3 x 10
    • Keep the weight light and the movements controlled
  • 1-Arm Dumbbell Row | 3 x 10
    • Pull elbow through hip
  • Banded Pull Aparts | 3 x 10
    • Keep arms straight and in front of you

Conditioning: 20-15-10

  • Mountain Climbers
  • Ab Bicycle Kicks
    • This means you will do 20 reps of each movement, and once you have completed that first set, you will then do 15 reps of each exercise, and then so on

Day 4 Workout 

Equipment needed: 

Workout:

  • Dumbbell Straight Leg Deadlift | 3 x 10
  • Dumbbell Split Squat | 3 x 10
  • Single Leg Elevated Glute Bridge | 3 x 10

Conditioning: 12 Min AMRAP

  • 5 Yoga Push Ups
  • 10 Box Jumps or Step ups
  • 15 Double Unders or 30 Jumping Jacks
  • 20 High Plank Shoulder Taps
    • As Many Rounds As Possible

Day 5 Workout 

Equipment needed: 

  • Incline Weight Bench
  • Set of Dumbbells
  • Cable Machine
    • Dumbbells can be used as an alternative to the Cable Machine

Workout:

  • Incline Dumbbell Bench Press | 3 x 8-12
  • 1-Arm Cable Row | 3 x 8-12
    • Alternative exercise: 1 Arm DB Row
  • Seated Dumbbell Lateral Raises | 3 x 10

Conditioning:

  • 1 Mile Run
  • 50 Double Unders or 100 Jumping Jacks
  • 50 Burpees
  • 50 Sit Ups
    • Partition anyway you choose, meaning an order and rep scheme

This concludes the first week of the Titan Fitness Challenge! Stay tuned as we will publish the next week’s challenge soon. Don’t forget to post pictures of yourself participating in the Titan Fitness Challenge. If you tag us @betitanfit and use the hashtag #TitanFitness30DayChallenge, you may be featured on our Instagram page!

Categories
Workouts

Master Chest Day with the Perfect Chest Warm-Up

Male on a workout incline bench lifting 135 pounds of weight

We all have our favorite day at the gym, but let’s be honest it’s hard to beat Chest Day! To many, the routine is simple: hop on a bench and lift heavy. But what is oftentimes overlooked is the all-important warm-up. Sure, you could slap on a few 45lbs plates to a barbell and do a quick set of 10, but is that really considered a warm-up? A warm-up benefits you not only by helping avoid injuries but is also a top way to improve your overall performance. Coach Chris Lane, a loyal Titan Fitness customer, and Certified Personal Trainer stopped by to talk about the benefits of warming up before you hit the bench.

An adequate warm-up should last 5-20 minutes and achieve the following:

  1. Elevated heart rate
  2. Increased respiratory rate
  3. Increased flexibility
  4. Stimulated CNS and neuromuscular systems

By priming ourselves for movement, our training becomes much more focused and efficient. An adequate warm-up also decreases risk for injury. For those of us still in a time crunch and ready to dive under the bar, here is a “quick and dirty” shoulder health, mobility, and bench activation sequence that will get you activated and ready to bench!

The Perfect Bench Warm Up:

Equipment Needed:

The Warm-up:

Each exercise is performed at one set with the recommended rep count. Once you complete an exercise, jump immediately to the next.

  1. Up and overs | Reps: 10
  • How to perform: Start by standing sideway to your bench so that it is positioned to your right, you are going to step up with your right leg and place it on the bench. You are then going to step up and bring your left leg on to the bench. Now that both feet are on the bench, you will step down to the right starting with your right leg and then follow with your left. You should now be positioned so that the bench is on your left. You will then repeat the process. This time you will start by stepping up with your left leg and placing it on the bench and then follow with your right. Once both feet are on the bench, you will step down to the left, starting with your left leg and then followed by your right. This is one rep. Continue until you have completed 10 reps on each side.

2. Halos Right & Left | Reps: 5 each side

  • How to perform: Halos can be performed with a medicine ball, weight plate, dumbbell, or kettlebell. Do not choose a heavy weight, as this is meant to loosen up the muscles, not strain them. You will begin by standing straight with your shoulders relaxed. Hold your weight of choice in front of you. Lift the weight slightly above your shoulders in front of your face. Now take the weight and begin moving to the left, making a slow circle all the way around your head. Keep the weight close to your head throughout the circle but move slowly as to not bump your head throughout the movement. Once the weight has made a complete circle around your head, do the same movement in the reverse direction.

3. Internal Rotations | Reps: 10 each side

  • How to perform: This exercise will be performed with either a light dumbbell or exercise band. If you are using an exercise band you MUST safely secure it to a stationary object that will not move when tension is applied to the band. Tuck your right elbow into your side. With your right hand, hold either the dumbbell or exercise band at waist height, in front of you. Tuck your right elbow into your side and at a slow, controlled speed, rotate your arm so that your right hand is now in front of your torso. Once you are in this position, slowly rotate the weight back out to the starting position. This is one rep. Repeat with both arms.

4. External Rotations | Reps: 10

  • How to perform: This exercise is similar to the internal rotations, but this time instead of rotating your arm so that it ends up in front of your torso, we will be rotating it away from your body. This will be performed with either a light dumbbell or exercise band. If you are using an exercise band you MUST safely secure it to a stationary object that will not move when tension is applied to the band. Tuck your right elbow into your side. With your right hand, hold either the dumbbell or weight band at waist height, in front of you. Tuck your right elbow into your side and at a slow, controlled speed, rotate your arm so that your right hand and forearm are now perpendicular to your body. Once you are in this position, slowly rotate the weight back out to the starting position. This is one rep. Repeat with both arms.

5. Overhead Slams | Reps: 10

  • How to perform: For this exercise, all you need is a medicine ball. Start by standing with your feet nearly shoulder-width apart. Grab your medicine ball with both hands and hold it over your head. With a slight bend in your knees, slam the medicine ball to the ground in front of you as hard as you can. Do not lean over the area that you slam the ball and be careful that the ball does not bounce back and hit you. Catch the ball on the bounce and repeat the motion, starting again with the ball over your head.

6. Chest Slams | Reps: 10

  • How to perform: For this exercise, all you will need is a medicine ball. Start by standing with your feet shoulder-width apart and a slight bend in your knees. With both hands on either side of the medicine ball, pull the ball up to your chest with your fingers pointing away from your body. Hinge at the waist so that your upper body is almost parallel to the floor. Now push the ball away from your body to the floor, as if you were doing a chest pass in basketball. Once the ball bounces back, catch it and do it again. Be careful not to let the ball bounce back and hit you. Choose a pace that you are comfortable with.

7. Barbell Pushup | Reps: 10

  • How to perform: Take your barbell and place it on the floor. If you have any 5 to 10 lbs. weight plates, place one on each side of the bar. Start by grabbing the bar with both hands, roughly shoulder width apart. Get into normal push up position, while still holding on to the bar, and perform a push up. Be careful to keep the barbell stable, as it will want to roll away during the push phase. Keeping the barbell under your shoulders adds additional core resistance.

8. Lat Stretch | 20 seconds

  • How to perform: For this exercise, you will need either a bench, chair, or exercise ball for support. Start by getting down on all fours and placing your support item in front of you. Fully extend both your right and left arm and place both of your hands on top of your support item. The outside of your hands should be resting on the support item with your thumbs facing the ceiling. Slowly begin pressing your chest towards the ground, as if you were trying to touch the ground with your chest. Hold for 20 seconds and then slowly pull yourself back up.

Now that you have completed your warm-up it’s time to tackle chest day. Always remember to lift with controlled movements and ask for a spotter whenever you are lifting weights over your body.

For more fitness tips follow @coachchrislane on Instagram.  #BeTitanFit

Categories
Equipment Guides

How to Choose the Right Types of Weights for You: Buyer’s Guide

If you want to start lifting weights, but don’t know which to buy, what size, or which kind, then this article is for you. We’re going to get you right on track when it comes to introducing weights into your workouts. Dumbbells, kettlebells, and barbells are great pieces of equipment that will elevate your fitness routine to the next level.

Guide to Buying Dumbbells for Beginners 


Dumbbells are a great introduction to lifting weights because they’re easy to use, are extremely versatile, and last a lifetime. There are 3 common types of dumbbells; rubber coated hex, neoprene, and adjustable. Here’s a brief breakdown of each:

Rubber Coated Hex Dumbbells: Ranging from 5 lbs to 50 lbs with easy-to-grip handles and black, shock-absorbing heads on either side, these particular dumbbells are perhaps the best weight sizes for beginners.

Neoprene Dumbbells: Usually Ranging from 5 lbs to 10 lbs with finger friendly handling, these dumbbells are a great option for those looking to incorporate an aerobic component to their weight training. And let’s be honest, the colorful neoprene coating makes them almost impossible to lose!

Adjustable Dumbbells: Ranging from 5 lbs to 100 lbs with the flexibility to tweak your training in a jiffy, these dumbbells will lift you to your desired fitness results: whether that be as a novice lifter, or an Olympic level athlete.

We recommend starting anywhere between 5 lbs and 20 lbs and then slowly increasing weight each week. Here’s an example: 


Dumbbell Bench Press: Week 1-3×8 at 20 lbs / Week 2-3×10 at 20 lbs / Week 3-3×8 at 25 lbs / Week 4-3×10 at 25 lbs

How to Buy the Right Kettlebell

While dumbbells are great for sculpting muscle and building strength, they may not be the best option for endurance training. Enter the kettlebell.

Cast Iron Kettlebells: No nonsense. No bells and whistles. Just a tool that works and is as durable as the day is long. Cast iron kettlebells are a solid piece of metal, with a wide handle, allowing you to use two hands if necessary.

Competition: If you’re looking to compete in a CrossFit competition in the future, then look no further. The competition kettlebell has a more square design. The handle is smaller than a cast iron kettlebell, designed to be used with just one hand. Ranging from 18 lbs to 88 lbs, these kettlebells will build your body into a WOD machine!

Adjustable: If you’re low on space but high on motivation, then outfitting your gym with Adjustable kettlebells is a no-brainer  These kettlebells allow you to have the luxury of owning varying weights, all in one kettlebell. They also allow you to stack or strip weight under the handle to meet you where you’re at. 

We recommend starting anywhere between 18 lbs to 35 lbs and then slowly increasing weight each week. Here’s an example:

Kettlebell swings: Week 1-3×12 at 26 lbs / Week 2-3×15 at 26 lbs / Week 3-3×12 at 35 lbs / Week 4-3×15 at 35 lbs

What are the Best Barbells for Beginners 

For the uninformed, barbells are well, bars, that allow you to load more weight onto them than you would for a dumbbell, or kettlebell. But, they’re great on their own without weight, too. By increasing your reps, you can still gain that muscle you’re aiming towards.

Olympic Barbells: Our Olympic barbells are multi-functional and can accommodate those looking to make some serious gains this year, or those looking to be more functionally fit.

Specialty Bars: Barbells are kinda like eggs: we’ve all had eggs, but there’s always new ways to make eggs. Each specialty bar provides a new way to make gains.

Fixed Weight: Ranging from 20 lbs to 110 lbs, what you see is what you get with Fixed Weight Barbells. Nothin’ fancy. Just work.

We recommend starting anywhere between 45 lbs and 95 lbs and then slowly increasing weight each week. Here’s an example:

Barbell Complex: Week 1-3×10 with barbell / Week 2-3×12 with barbell / Week 3-3×15 with barbell / Week 4-3×20 with barbell 

Deadlifts: Week 1-3×5 at 95 lbs / Week 2-3×5 at 100 lbs / Week 3-3×5 at 105 lbs / Week 4-3×5 at 110 lbsSo, now that you know which size weights to buy as well as which kinds, doesn’t it make sense  to invest in the only body you’ve got and get some actual weight in your home gym?

Categories
Equipment Guides

Kettlebells vs. Dumbbells: Which is Best for Your Fitness Goals?

What’s the difference between kettlebells and dumbbells? They’re both hand-held free weights used by beginners and pros. They both come in different increments, and they both work for some of the same exercises (think rows or weighted lunges). But as you might guess from their designs, they’re actually made for two different types of fitness goals. Here’s how to decide which one is right for you. 

Kettlebells and dumbbells are usually made from cast iron or steel, but in completely different shapes. A kettlebell is sphere-shaped with a flat base and a curved handle on top. A dumbbell has a straight handle with weight evenly balanced between the two ends, and is sometimes coated in neoprene or plastic.

Can you build muscle with just kettlebells, or just dumbbells? Absolutely. As long as you’re doing the right warm-ups and keeping good form, you’ll build muscle with either. But for more specific fitness targets, you might want to choose one over the other. 

  • Dumbbells, for example, are best for controlled reps that target muscle growth in one area—like curls for the bicep. 
  • Kettlebells, on the other hand, are better for explosive movements that burn fat and build strength across multiple muscle groups—like kettlebell swings for the arms, legs, and glutes. 

What are the benefits of kettlebell training?

Both the benefit and challenge with kettlebells is keeping your balance while moving them, because their full weight is in the center instead of being split evenly like a dumbbell. Beginners can definitely benefit from kettlebell workouts, but it’s important to start with low weight and reps until you get used to them. For more advanced lifters, kettlebells are a great addition to your home gym if you’re looking to do cardio and build muscle at the same time. And if you’re trying to save space, an adjustable kettlebell is a great option. 

What are some common exercises performed with kettlebells?

Kettlebell exercises are usually dynamic, high-power movements like snatches, jerks, and swings. These types of full-body exercises give you a high-intensity workout that’s equal parts cardio and weight training. Just make sure to master the technique first, without weight, before you start swinging those kettlebells.

What are the benefits of dumbbell training?

Dumbbells are easier to hold and move because there’s equal weight on both sides. That’s why they’re good for beginners, because they’re less likely to slip out of your hand or throw you off balance. But they’re essential for the pros too, because their shape lets you do precise, consistent reps that isolate specific muscle groups. 

If you’re just getting started with dumbbells, you might want to choose the neoprene-coated kind. They can be easier to grip than bare iron or steel, and their softer edges make them less likely to damage your floor if dropped. If you’re an experienced weightlifter, rubber-coated hex dumbbells are the most popular choice. Or, if space-saving is a priority for your home gym, think about investing in adjustable dumbbells that you can load with different weight increments.

What are some common exercises performed with dumbbells?

Use dumbbells for classic upper-body exercises that target the arms, chest, and back, like curls, overhead presses, and rows. You can also add them to lower-body or ab exercises like squats, lunges, and sit-ups to make those movements more challenging. 

Now that you understand the difference between kettlebells and dumbbells, you can choose the right one for your goals. Just keep an eye on your form, and you’ll be bulking up or toning down in no time.

Categories
Spotlight

Top 10 Health Benefits of Using a Fan Bike

Using an exercise bike is one of the best ways to get a great cardio workout. It is easier on the knees, feet, and ankles than running is. With a fan bike, you don’t have to leave your home for a great workout, which also means your exercise routines aren’t dictated by the weather conditions. To get an even better cardio workout, consider using a fan bike.

What Makes Fan Bikes Unique

What makes fan bikes unique compared to a normal stationary exercise bike is its use of air. A fan bike doesn’t have buttons to push, knobs to twist, or a preprogrammed routine. Instead, fan bikes, sometimes referred to as air bikes, use air as a resistance, making you completely in control of your workout.  

The faster you pedal, the more resistance is generated. When you slow down, the fan blades slow down, and the resistance is lowered.There’s also an added bonus: the fan blades when turning create air movement around you, cooling you while you exercise.

Another unique feature of the fan bike is the elliptical handles. While pedaling, you can move them back and forth, increasing the intensity of the working and burning more. 

Here are 10 more benefits of using a fan bike.

1. Boost Cardio Health

One of the main benefits of a fan bike is it gives you the ability to boost cardio health. Cardio health can reduce the risk of heart disease, high blood pressure, Type 2 diabetes, and other diseases.

Cardio workouts help the heart pump blood more efficiently throughout your body. Cardio is also excellent for the health of your lungs, making them more efficient at transporting oxygen to your blood, muscles, and brain.

2. Weight Loss

Aerobic exercises, like using a fan bike, are a great way to lose weight. Some estimates show that a fan bike can burn more calories than a regular stationary bike. Using a moderate resistance level, the average person can burn 260 calories within 30 minutes while riding a stationary bike.

3. Fan Bikes Increase Brain Power

You might be wondering how fan bikes increase brain power. It has to do once again with how cardio exercises increase blood and oxygen flow to the brain. 

As the heart rate increases, more oxygen is pumped to the brain. More oxygen can help brain cells grow and increase brain plasticity, stimulating the growth of new connections between brain cells. Using a fan bike can also improve memory and reduce the risk of dementia and Alzheimer’s.

4. Build Muscles

There is no better way to build leg muscles than using a fan bike. Using a fan bike can have an effect on leg muscles including calves, quadriceps, and hamstrings, along with core strengthening muscles like your glutes, back muscles, and abdominals.

Moving the handlebars on fan bike while you ride can build your triceps, shoulders, and biceps. Building your leg muscles this way is easier on your feet, knees, and ankle joints without all that pounding on the pavement.

5. Reduce Stress

Studies have found that regular aerobic exercise like using a fan bike can reduce stress, elevate your mood, improve sleep, and improve your self-esteem. Cardio workouts release chemicals called endorphins, which trigger a positive feeling.

Stress can turn into chronic stress, which has negative side effects. Cardio exercising on a fan bike is an excellent way to burn off that unwanted health issue. 

6. Reduce Cancer Risk

There has been a great deal of research concerning the link between reducing cancer risk and exercise. Researchers found that those who exercised the most had lower rates of various types of cancer.

Additionally, it’s believed that increasing exercise and physical activity leads to a stronger immune system, lower inflammation, and higher levels of natural antioxidants, all of which help reduce the risk of cancer.

7. Easier Than Riding a Bike

Taking a bike ride is usually fun, but when you want to get a good cardio workout, using a fan bike in your home is safer and readily available..

A fan bike allows you to work out when and where you want without the added elements of traffic, wet or icy roads, and extreme heat.

8. Great for Interval Training

Interval training is alternating between short, high-intensity bursts of exercise with periods of lighter training or rest periods. This style of workouts can help you burn more calories in less time and increase your overall fitness level at the same time.

Using a fan bike makes interval training easier to incorporate. By cycling faster, you will increase the resistance for a short, hard burst of exercise. You can then slow your pace to reduce the resistance while resting before starting the next burst of your interval training.

9. Easy Workout With Proper Form

Like with any exercise, it is important to keep your form in mind. When using a fan bike, be sure to keep your back straight and don’t hunch over the handlebars.You’ll also need to adjust the seat for the best height. Keep your knees in line with your feet and don’t let your knees creep inward. 

10. Can Log Your Progress

Logging your progress can help keep you motivated and focused on your health goals. When using a fan bike, there are no rules on how long or hard you have to ride, but keep in mind your fitness level and capabilities. 

Along with a healthy diet, cardio exercise, like using a fan bike, is one of the best ways to increase your overall fitness, reduce the risk of illnesses, and maintain a healthy lifestyle.

Categories
Health and Lifestyle

How to Elevate Your Home Gym Experience

There’s a strange paradox with home gyms: sometimes people who have home gyms don’t use them often enough. In most cases, this happens because home gyms don’t have the best workout equipment.

A bare-bones gym consisting of an elliptical machine and a few dumbbells can hardly motivate anyone to complete effective workouts. To create the perfect home gym, you need to create a space that will beckon you to spend time in it. The first step to creating a home gym you want to work out in is by creating a space that you want to be in. 

What Makes a Perfect Home Gym?

There is no one-size-fits-all answer to this question. The perfect home gym for you depends on your fitness goals and preferences. The most important factor to consider is what equipment and accessories you need to invest in to get the most out of your experience. 

If you train for muscular development, your basics will consist of a bench and  squat rack. However, If your main focus is endurance training or Olympic weightlifting, look into equipment that will help you reach your fitness goals.

Whether your gym is in your garage, basement or spare room in your home, it needs to draw you in. Here’s a few ways to elevate your home gym experience that boost your results: 

Create the Perfect Atmosphere for Working Out

Besides your equipment, the secret to a great home gym lies in the atmosphere. Some people like a dark room to focus on their weight training while others need natural light and bright colors. Find out what works for you, and re-create it in your personal workout space.

Beyond colors and lighting, you should decorate your home gym for inspiration. Posters of your favorite fitness icons, trophies, flags or memorabilia are a great way to inspire you during your workout. 

Think about music when you’re deciding on what to include in your space. Create a few playlists to jam out to during your workouts and play them over loudspeakers in your gym. 

Include a Mirror

Be sure to include a mirror, whether floor to ceiling or stand alone. Mirrors allow you to monitor your progress and help you achieve proper exercise form. 

Using the correct mechanics is important to avoid injuries. With an exercise like the dead lift, you need to keep a neutral spine to avoid hurting your back. A mirror can help you maintain perfect form if you position it properly.

You may want to consider having a few mirrors in your home gym so you can watch yourself from different angles during different workouts.

Best Workout Equipment

When research equipment, think about multi use options. Having a machine that allows for different types of workouts cuts out the need for gym memberships and takes up less space. Power racks, for example, can be an integral and transformative piece of equipment in your home gym. 

Power racks can be an all-on-one gym solution that accommodate for a variety of accessories. With the Titan T-3 power rack, you can safely and effectively execute workouts that can boost your fitness goals. Power racks can support deadlift workouts, bench presses, and pull ups. 

Invest in the Necessary Accessories

To make the most out of your workouts, considering investing in the necessary accessories. Olympic barbells are the standard, but mixing up your strength training with other equipment can boost your numbers. For example, including a  trap bar in your workout allows you to pull weight without compromising your lower back.

If exercising outdoors is an option for you, there are a few extra pieces of equipment that can enhance your experience. Heavy hammers and sleds can supercharge your functional strength while providing the variety that keeps you engaged. 

Keep It Organized

Walking into a gym with weights and equipment out of place can be a turn off in both public and home gyms. 

Keeping your home gym organized will enhance your workout experience. Consider buying a weight rack and other storage items that will allow you to keep everything tidy. Depending on the room you have available, a small desk can house your workout programs and stereo system. Whatever you decide, keep in mind ways to maximize the time spent building your strength while minimizing the effort it takes to clean up.

Start Elevating Your Experience Today

A home gym is always a work in progress. As your fitness goals increase, so will your need for extra equipment, but that doesn’t mean you have to worry about it all at once. Come up with a strategy for improving your home gym experience and work at it over time.

Categories
Workouts

Fan Bikes vs Running Cardio – What are the Differences and Similarities?

Muscular athletes training in a crossfit gym – Functional training workout in a gym

Cardio can be a great way to enhance your performance and burn a few extra calories. When it comes to cardio, you’ve got a few different options. Cardio machines, like a fan bike, or outside running both can benefit your body but what are the key differences between the two?

Equipment & Environmental Differences

Let’s take a look at equipment & environmental differences. The obvious difference between running and using a fan bike is access to the equipment. You can either join a gym or purchase your own fan bike. Depending on the bike you pick, price can range anywhere from a few hundred to a couple thousand dollars. The Titan Fitness Fan Bike runs under $700.

Running is definitely more budget-friendly, but there’s still some equipment you need to select. You’ll have to find a pair of high-quality running shoes, if you want to avoid repetitive stress injuries. In addition to shoes, you may also need to consider other equipment like exercise clothing, water bottles, and fitness trackers.

When selecting equipment for your cardio, remember there is a major difference between environments. Using a fan bike is almost always done inside, which has the added perk of avoiding extreme heat, cold, and rain from ruining your workout.

Meanwhile, running has to be done outside if you want to achieve any real distance. There are some perks to exercising outside. Studies have found that time spent outdoors boosts your mood and reduces stress. Just keep in mind that you may not be able to exercise unless the weather is nice.

Difference in Impact

Another difference between the two is impact. Impact essentially refers to how much stress you put on your joints during the exercise. It’s important to consider impact and how much your body can handle during cardio. Doing a high-impact activity all the time can end up increasing your risk for injuries.

Overall, a fan bike has a lower impact than running due to being seated during most of the exercise. The bike supports some of your weight, so your joints are not put under as much stress. This does not mean air bikes are entirely impact-free, but there is just a little less risk of injury when using an air bike.

The difference in impact means that a fan bike might be better for those who have bad joints. If you’re older or worried about injury, a fan bike can also be safer. People who want to run outside but are worried about the impact can opt for shoes with better shock absorption along with running on softer surfaces 

Cardio & Calorie Comparison

Of course, the main thing people want to know is which exercise works better. Figuring out a cardio & calorie comparison for the two can be tricky since they use different sets of muscles and different methods for calculating intensity.

There is no definitive amount for how many calories running will burn versus a fan bike. Things like your weight, the bike’s resistance level, the type of ground you run on, or the speed you pedal at will all change how many calories you burn. In general, when a typical person runs or pedals at an average speed and average difficulty for the same amount of time, running will burn more calories.

Running tends to burn more calories because it uses more muscles and requires you to move your own body weight for the entire exercise. For example, the typical runner might burn around 400 calories in a half-hour run. Meanwhile, the typical 30-minute session on a fan bike would just burn around 300 calories.

When it comes to improving endurance and building muscle, things are even trickier to measure. Generally, if you were running at an average pace, you would build a bit more muscle and aerobic capacity than you would cycling. 

However, your actual results may vary a little more. Some people just naturally perform more intensely with one exercise. If you hate the heat, you might find yourself working out more vigorously on a fan bike inside. If you get bored easily, you might end up running faster or longer when you have changing scenery outdoors.

Ultimately, it all just comes down to your exercise goals and your individual preferences. Both fan bikes and running can be a great tool for getting in shape.Regardless of which choice you pick, success really depends on your own motivation. The best exercise for you will always be one that you find yourself able to do on a regular basis.