The post Most Common Exercise Mistake by HASfitters (and everyone else) appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

When was the last time you were training like you were a teenager, going hard without a second thought, and got hurt like a 250lb linebacker just hit you?

Unfortunately, this is all too common. It happens because we spend soooo much time on training and soooo little time on recovery. Chances are foam rolling could have helped prevent that injury.

Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness.

Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.

What Causes Trigger Points and Tight Muscles?

Both have the same contributing factors including training, flexibility, movement patterns, posture, nutrition, hydration, rest, stress, and other lifestyle factors. Our bodies learn to compensate for what we throw at them every day, but we can exceed our ability to recover via too many intense workouts, poor posture, and other lifestyle factors.

If you lived a perfect life with everything in balance, you would theoretically never have either of these conditions, however I’ve yet to meet that person.

How Does Self-Myofascial Release Work?

Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are tenderizing your own muscles. They should be soft and supple like a baby’s muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement.

The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue. The body naturally wants to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health.

How Do I Know What to Foam Roll and How to Do It?

You may target specific areas/muscles that relate to the movements you are focusing on or regularly performing a total body foam rolling routine. If you’re just getting started, then I highly recommended the doing the routine below:

To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight. You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen.

If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area. The goal is to restore healthy muscles – it is not a pain tolerance test. Never roll a joint or bone.

What Happens After Foam Rolling?

You may be sore the next day. It should feel as if your muscles have been worked/released, however you should not push yourself to the point of excessive soreness. Drink plenty of water, get enough sleep, and eat clean. This will help to flush your system and fuel your muscles more effectively. Give it 24-48 hours before focusing on the same area again.

Do I Have Tight Muscles or Trigger Points?

Trigger points are specific “knots” that form in muscles. They are unique and can be identified because they will refer pain. Pain referral, for our purposes, can most easily be described as the pain felt when pressure is applied to one area of the body, but the pain is felt or radiated in another area.

A common example of a trigger point is felt while foam rolling your iliotibial (IT) band as it causes pain to radiate up to the hip or all the way down the leg to the ankle. When rolling or working on tight/sore muscles you will experience discomfort or pain. Think of it like the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you are done it should feel better.

Why Am I Doing Something That Hurts?

For many, deep tissue massage is easy to understand. Ideally someone is able to work out the knots in your muscles, and it is commonly known this process may be uncomfortable and at times painful. Self-myofascial release provides the user the ability to control the healing and recovery process by applying pressure in precise locations, because only you can feel exactly what is happening.

Releasing trigger points helps to reestablish proper movement patterns and pain free movement, and ultimately, to enhance performance. Utilizing stretching alone is not always enough to release muscles tightness, which is why foam rollers have thrived on the mass market.

Imagine a bungee cord with a knot tied into it and then envision stretching the cord. This creates tension, stretching the unknotted portion of the muscle and the attachment points. The knot, however, has remained unaltered.

How do I pick out a foam roller?

Foam rollers come in many different varieties. Some of the lesser quality ones tend to break down after only a couple weeks of use rendering them useless. I’ve found the one below to work great and have had it for over a year. It is about $20 cheaper than the ones sold at my local sporting goods store.

The post What is Foam Rolling and Why Should I Do It? appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

It sounds like a bad infomercial, “Get Ripped Fast!” We’re conditioned to believe that jaw-dropping, body-transforming results are achieved only by putting in hours and hours in the gym. But if you’ve been adhering to the muscle-isolating back-and-bi, chest-and-tri gospel, the truth is, you’re doing it wrong. (here’s why)

Your brain doesn’t think in single ‘muscles,’ it thinks in terms of movement planes and patterns. Human bodies are designed to excel at five basic movements, which encompass nearly all of our everyday motions. Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing at the knee), and plank (stabilizing your core).

If you break down just about any of the HASfit workouts, then you’ll see they are designed with this method. Pick one move from each of the categories below. Then choose your set and repetition structure.

Here are some good choices: 2 sets of 12 repetitions, 3 sets of 10 repetitions, 4 sets of 8 repetitions, or 5 sets of 5 repetitions. Learn more about choosing the right sets and repetition combo for your goals here.

Change up the moves but repeat the plan three or four times a week.

PUSH

The Ultimate: Bench Press
Lie face-up on a bench, holding a heavy barbell at your sternum, hands shoulder-width apart, elbows bent into sides. Extend arms, pushing bar directly above chest. Pause, then lower barbell to start.

The Alternates: Push-up, dumbbell shoulder press, single-arm kettlebell press

PULL

The Ultimate: Pull-up
Hang from a bar with palms facing away from you, arms straight, knees bent so feet don’t touch floor. Bend elbows, pulling chest toward bar. Slowly lower yourself to start.

The Alternates: Dumbbell row, inverted row (easier version of pull-up), chin-up, lat pull-down

HIP-HINGE

The Ultimate: Deadlift
Set a heavy barbell on the floor in front of you. Push hips back as you bend forward, grabbing the bar with hands more than shoulder-width apart, palms facing body. Keep back straight as you stand up, lifting the bar and thrusting hips forward. Slowly lower bar to start.

The Alternates: Kettlebell swing, Romanian deadlift, stiff leg deadlift

SQUAT

The Ultimate: Barbell Squat
Stand on your right leg, left foot resting on a bench or box behind you, and hold a heavy dumbbell in each hand. Bend right knee, lowering body until left knee hovers just above the ground. Straighten right leg, returning to start. Complete all the reps on one side before switching legs.

The Alternates: Bulgarian split squat, lunge, front squat

PLANK

The Ultimate: Farmer’s Walk
Stand up straight holding a heavy dumbbell in each hand, palms facing body. Maintain your posture as you walk 20 meters. Turn, repeat, returning to start.

The Alternates: Plank, superman plank, alternating arm and leg raise

The post The Only 5 Exercises You’ll Ever Need appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

After over 15 years in the fitness industry, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:

“What’s the best exercise I can do to work my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?”
It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it.

Another sign that you may be performing too many isolation exercises is if you live and die by split routines. Split routines are when your exercise regimen is divided by biceps day, quad day, triceps day, chest day, etc.

The first thing I try to teach people is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement.

Movements that are used in our day to day lives or athletic events. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint, complex movements.

When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation.

Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, collegiate volleyball players, or even world class sprinters.

Trust me when I say that they pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds!

Their routines consist of mostly hiit workouts and total body strength workouts.

Another benefit to moving away from the ‘muscle isolation’ mindset in weight training to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation lifts, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones such as growth hormone and testosterone.

Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories.

On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.

Now although I do feel that multi-joint exercises should comprise the majority of your weight training workouts, I also think that there can be some benefits with just minor inclusions of single-joint exercises for variety, etc. I choose to build my training programs with about 90-95% multi-joint exercises and about 5-10% single-joint exercises at most.

The post STOP Making This Fitness Mistake (if you want faster results) appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Far from succumbing to being an addict and feeling doomed, you can take control to regain your health and taste buds while reversing your diabesity risk with these 11 strategies:

1. Balance your blood sugar.
Swings in blood sugar are the major driver of cravings, so keep your blood sugar stable. Eliminate sugar and artificial sweeteners 100 percent and your cravings will go away. Here are 5 tips to eliminate sugar from your diet.

2. Go cold turkey.
Pinpoint specific foods or drinks like sodas and fruit juices that hold you addicted. You might become surprised how quickly you can break food addiction with this easy-to-implement, effective elimination diet.

3. Bring out the good.
Combine these foods at every meal:
Good protein – fish, organic eggs, small amounts of lean poultry, nuts, whole soy foods, and legumes
Good fats – fish, extra virgin olive oil, unrefined coconut oil, olives, nuts (other than peanuts), seeds, and avocado
Good carbs – beans, vegetables, whole grains, and fruit at each meal to balance your blood sugar

4. Don’t drink your calories.
Liquid calories drive up your appetite and your waist size more than anything else. I’m talking about soda and fruit juice here but also milk and so-called healthy flavored waters. You will pour on the pounds and feed your addiction!

5. Eat a nutritious protein breakfast.
Studies repeatedly show eating a healthy protein-containing breakfast helps people lose weight, reduce cravings, and burn calories. Good proteins include eggs, nuts, seeds, nut butters, or a protein shake. You will find easy, delicious breakfast recipes here. Try some of our healthy breakfast recipes.

6. Eat small, smart, and frequently.
Have small, frequent, fiber-rich meals throughout the day. Eat every 3– 4 hours and have some protein with each snack or meal (lean animal protein, nuts, seeds, or beans).

7. Avoid eating within 3 hours of bedtime.
It drives up insulin before you sleep, which makes you store more belly fat. Belly fat drives cravings and addiction through inflammatory and hormonal triggers.

8. Manage your stress.
Anything stressful can trigger hormones that activate cravings. If you have the urge to eat, ask yourself two questions: “What am I feeling, and what do I need?” Is there something besides food that will help you get what you need? Adopt a daily stress management program that includes deep-breathing exercises, prayer, meditation, and other relaxation techniques.

9. Target food allergies.
We often crave the very foods we are allergic to, including dairy and gluten. Getting off them is not easy, but after two to three days without them, you will have renewed energy and relief from cravings and symptoms.

10. Get moving.
Exercise helps control and regulate your appetite. Whether you are a beginner or seasoned athlete, you can get a comprehensive but easy-to-apply exercise plan for free on HASfit.

11. Get 7 to 8 hours of sleep.
Not getting enough sleep drives sugar and carb cravings by affecting your appetite hormones.

The post 11 Ways to Crush Food Addiction appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Learn about Elizabeth’s top 5 best ways to burn fat.

The post Top 5 Ways to Fight Fat w/ Truthful Fitness – HASfit Best Ways to Burn Fat and Calories appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

A week rarely passes where I’m not asked, “what’s the best exercise for (insert goal or body part)?” and people are always surprised by my answer. That’s almost certainly because my answer is “you’re asking the wrong question.”

Are some glute or ab exercises more effective than others? Yes … but the exercises you perform are not nearly as important as the variable in which you perform them.

In plain English, variety is the key to achieving ongoing results and never plateauing. Your body only improves when it is challenged and then forced to adapt. Most people stick to the same ol’ workouts where they do something along the lines of 3 sets of 10-12 reps per exercise with 2-3 minutes rest between sets, but quickly start to see their results come to a screeching halt.

Example: Your body can barely tell the difference between doing 3 sets of 12 repetitions of dumbbell squats vs. barbell squats; however, your body will be challenged to no end if one week you did 1 set of 50 dumbbell squats and then 10 sets of 3 repetitions with heavy weight the next week.

Here are 10 exercise plateau busters to spice up your routine and keep the results coming:

1. Try 10 sets of 3 with a medium weight, resting only 20 seconds between sets.

2. Try using a heavier weight and complete 5 sets of 5 reps. This is great for building strength and lean (not bulky) muscle.

3. Try using a near maximum weight and do 10 sets of 1 rep, with 90 seconds rest between sets.

4. Try using a lighter than normal weight and do 1 set of 50 reps for each exercise.

5. Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.

6. Try a circuit of 12 different exercises covering the entire body without any rest between exercises.

7. Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.

8. Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.

9. Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.

10. Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

The post 10 Exercise Plateau Busters – HASfit appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

For years I’ve heard well intentioned fitness experts talk about how getting started is the hardest part. They contend that once you get started on a diet and fitness regimen that it is all downhill from there. Well, my experience has taught me that this is just a flat out lie.

Every year at this time we start hearing about “New Years’ Resolutions” and “New Year New You,” but 15 days later everyone is back to eating pizza and cake. Want to know the ugly truth? The hardest part is keeping it up.

Why do we tell everyone that getting started is the hard part? We’ll probably never know for sure, but my guess is we’re just trying to motivate people to get started. The problem is that we are setting you up for failure, because when it really gets tough and you want to quit then you aren’t prepared.

Prepared for the rainy days when all you want to do is sleep. Prepared for the long days at work or school when you just want to lie on the couch when you get home. Prepared for the food temptations around the holidays. Prepared to scroll through a social media feed and see nothing but food porn.

So I’m here to tell you that it never gets easier. Temptations will always exist. It will always be easier to lie on the couch, than to get up and go exercise.

I’ve been living a clean and healthy lifestyle for as long as I remember, but it’s still a battle. How do I keep going? Mental toughness. To be successful, you need to make a conscious decision that you are going to hold yourself accountable and that you are worth it.

Those who succeed through the long haul only have one characteristic in common. They are not all runners, bodybuilders, Crossfitters, or HASfitters. They are not all vegan, paleo, or gluten-free. They ARE mentally tough.

Without it, you will fail.

The good news is it is free. It doesn’t require a monthly membership or a degree. Mental toughness comes standard within each of us, but somewhere along the way we stopped using it and it atrophied just like any other muscle.

If you haven’t used it in a while, then don’t expect it be strong right away. You must exercise and build up your mental strength just as you would your core or endurance. Aim for progress, not perfection. Take pride in small victories, e.g. saying no to sweets, exercising 3 days in a week, etc.

Don’t punish yourself if you stumble, but instead use it as a learning experience. Reevaluate what caused you to stumble and be better prepared the next time. And most importantly, do NOT allow yourself to give up.

Anyone can get started, but the hard part is not giving up.

The post You’ve Been Lied To — Getting Started Isn’t The Hardest Part appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Speeding up your metabolism is the single best thing you can do to accelerate your weight loss and stay lean year long. You can win the war against fat with foods that are metabolism boosters and exercises that burn the most calories in the least amount of time. Check out these 17 ways to burn more calories all day long…

First Thing in the Morning:

Eat a Complete Breakfast – Eating a balanced breakfast every morning is important to keeping your metabolism racing; without it, your body goes into starvation mode to conserve energy.

Greek Yogurt and Lemon – This indulgently flavored dynamic duo will help you start your day with a mega metabolism boost. The vitamin C in the lemon can help your body absorb the metabolism-boosting calcium in the Greek yogurt.

Drink Coffee – Caffeine is one of the oldest tricks in the book to speed up your metabolism. But it has to be black-no dairy creamers, no skim milk—they have sugar that stops fat from burning. Caffeine stimulates your metabolism and nervous system, and a recent study published in Physiology & Behavior shows that those who drank coffee in the morning had a 16% faster metabolic rate than those who didn’t.

Drink Cold Water – Studies have shown that drinking 8 – 12 glasses of water per day boosts metabolism, and drinking ice cold water means your body has to do a little extra work to warm it to your natural core body temperature.

At Work:

Eat a Protein Rich Lunch – Eating protein with each meal helps keep your lean muscle mass Muscle burns more calories than fat, even while you’re sitting at your desk.

Drink Green Tea – Numerous studies have shown that green tea helps people lose weight and burn more calories, thanks to its power-ingredient, ECGC. For maximum effect, drink it hot and let it brew for about 3 minutes.

Snack on Apples – Look at metabolism like a fire… You have to keep feeding it fuel in order for it to burn. So have an apple around 3 p.m. each day; that’s when metabolism starts to decline. An apple a day keeps the fat away.

At the Grocery Store:

Spice It Up – Chili peppers get their heat from a bioactive compound called capsaicin, which may help curb your appetite by raising your body temperature. Get the fat-fighting benefits by incorporating more red peppers, cayenne, jalapeños, habaneros, Sriracha, or Tabasco into your diet.

Add Vinegar – Cooking with vinegar can slow the absorption of carbohydrates and help prevent sudden surges in your blood sugar. It may also slow the passage of food through your stomach, keeping you fuller for longer.

Use Black Pepper – Black pepper contains the alkaloid piperine, which can help speed up metabolism. Try reaching for the pepper mill when you’d normally use salt; you’ll boost your metabolism and reduce your sodium intake. If you want to multiply black pepper’s metabolism-boosting effect, try adding it to tomato juice. Tomatoes contain lycopene, an antioxidant that helps protect your mitochondria.

At the Gym:

Train H.I.I.T. – High intensity interval training gets you more fit in less time, makes you smarter, and supercharges your metabolism. The workouts usually include short bursts of intense exercise followed by short breaks to recover. A Colorado State University study found that thanks to a boost in your metabolic rate, you can burn as many as 200 extra calories in the next 24 hours from only 150 seconds of intense exercise.

Check out HASfit’s HIIT Workouts

Add BCAA Powder – Branched-chain amino acids (BCAA) can help repair and build muscle even when you can’t make it to the gym! Muscle burns at least three times the number of calories as fat, which makes building muscle a priority for boosting metabolism. BCAA does just that by helping your body repair and rebuild muscle. Get the benefits by adding 1000 mg of BCAA powder to your pre or post workout drink.

Take Fish Oil – A study published in the American Journal of Clinical Nutrition showed that people who worked out 3 times a week and took 6 grams of fish oil lost more weight than those who skipped the supplement.

In the Evening:

Dine on Fish – Omega-3-packed fish like salmon, tuna, and sardines help your body recognize “I’m full” signals sooner, plus fish is full of protein, helping maintain your body’s calorie-torching lean protein. The lighter and whiter the fish, the better it is for your metabolism.

Enjoy Cacao Nibs – Cacao nibs are the unsweetened, raw material that chocolate is made from. They’re chock-full of healthy, anti-inflammatory polyphenols to blast belly fat without the unwanted refined sugars in candy bars.

Avoid Alcohol – Keeping your alcohol intake to a minimum will not only save you from a hangover binge the next day, but studies have shown that having two drinks (mixed, bottles of beer, or glasses of wine) stops fat burning by 73%. The alcohol is converted by the liver into acetate, and your body starts using that as fuel instead of your fat stores.

Get to Bed Early – When you sleep less than you should, you throw off the amounts of leptin and ghrelin—hormones that help regulate energy use and appetite—that your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.

The post 17 Ways to Burn More Calories All Day Long – HASfit appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Let’s face it, staying healthy and fit takes work. Anyone who tells you it’s easy is either a liar or isn’t really as healthy as they appear to be. Remember the goal isn’t just to look fit, it’s to be fit.

Here are 8 things that fit people do everyday:

1. They stick to their plan

Who wouldn’t love to come home from a long day of work and watch a marathon of their favorite TV show? The Fit make exercise a high priority and stick to their guns. Try this; when you get home from work change immediately into your workout gear. Avoid sitting on the couch or lying down and begin your workout immediately. Whether you’re streaming your workout or plan to hit the road again on your way to the gym just keep moving before your mind has an opportunity to talk you out of it. Another option is to workout first thing in the morning before your body knows what’s going on! Claudia’s favorite after work routine: 30 Minute Afterburn Workout

2. They sleep

Sleep can reenergize and reinvigorate you. That’s no surprise, but research shows that sleep can also control your diet. Cutting back on sleep has shown increased feelings of hunger, less satisfaction after meals, and a lack of energy to exercise thus causing a reduction of fat loss in comparison to well rested individuals.

3. They mix up their routine

Mixing up your routine nixes the boredom that comes with moving on an elliptical for 30 minutes every day. Do yoga one day, interval training the next, and strength training the following day. If your fitness routine doesn’t bore you, you’re more likely to stick to it.

4. They focus on the feeling

Working out isn’t always fun while you’re doing it, but the endorphin high you get after — or the myriad other benefits, like a sound night of sleep and positive body image are.

5. They eat real food

The Fit aim to eat food that is as close to nature as possible and drastically limit processed foods. It’s a process that doesn’t just happen overnight. Don’t swear off certain food groups. You’ll be miserable, binge, feel bad, and then swear off all that food AGAIN and the cycle will repeat and you’ll feel worse every time! Increase your lean protein intake and work to integrate more fruits and vegetables into every meal a little more every day.

6. They reduce alcohol intake

While hitting up happy hour multiple times a week or a bottle of wine consumed every weekend sounds great, it hinders your athletic performance for up to 48 hours after. It also reduces your endurance, impacts recovery time, causes dehydration, and lowers your food inhibitions making it much more likely to binge eat.

7. They exercise even if it’s only for 15 minutes

A short routine is better than nothing and fit people know this. You don’t need to spend an hour on a workout to reap the benefits of exercise. Not sure what to do? Try Coach Kozak’s Ultimate 10 Minute Cardio Routine.

8. They move everyday

The Fit are not afraid to move! They park farther away, skip the elevator, and when sitting at a desk for 8 hours a day, they get up to move every 30-45 minutes. If you can’t possibly bare to get to the gym after work, just 5-10 minutes of exercise can help you get moving. This Plank Workout can work you from head to toe in less time than it takes you to boil a pot of water!

The post 8 Things Fit People Do Everyday – HASfit Habits of the Fit appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.