Warm Ups are Highly Recommended

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How to get the best out of your training day?

Beginning your day to exercise or train already requires a lot of your courage and determination to get fit. For some people habit is their secret and they’re proud of what they gain each day.

Doing exercise will help you body burn calories and fats, makes your muscles stronger and firmer, your whole body flexible and healthy. With these different activities, sets and repetitions of exercise your doing is a lot for our body to handle that’s why it needs to be warm up first.

Warm ups helps the body get ready for more hard work. It allows your muscles, bones to loosen up, the lungs to open up more and your blood to flow and get warmed.

It is important to do dynamic warm ups such as jumping jacks, high knees, lunges, jog, rotations and even stretches. They don’t take very long probably about 5-15 minutes depending what kind of exercise or training you will taking it should be just enough for your body to feel ready.

Before exercise or train, it is recommended to warm up first to be safer, perform better and tomorrow you can do it again.

Jiu Jitsu for Fitness

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Mix martial arts are now known to a lot of people who wants to be fit and strong at the same time, and one of the most popular is the Brazilian Jiu Jitsu (BJJ).

BJJ was first evolve through the adaptation of Judo ground fighting. It is a combat sport using technique and leverage.

Grappling is the main act for this kind of sport. Many consider this to get fit and be able to defend themselves. Learning the techniques at the same time losing weight is a great combo for fitness lifestyle. It will push oneself to be better and competitive.

Challenge is that you will be put out of your comfort zone most of the time. Learning to get comfortable and make the best of it on that position is a great learning to earn.

BJJ has take downs, submission holds, arm bars and choke holds. It can be lethal but people doing this sport knows when and how to tap out.

Benefits of BJJ to fitness are;

1. Fighting skills – learning techniques can be tiring and sweat drenching most of the time. On this process you’re exerting more energy in which helps the body to loss weight.

2. Mental toughness – being put in a position and grappling one on one requires you to focus, calm and be smart in all the moves.

3. Stamina – grappling takes at least 3 minutes. You will be able to learn the ability to sustain physical and mental effort.

4. Endurance – pain and soreness are the norm in combat sports. To be able to train and be back on the mat despite of everything shows a lot.

5. Physical strength – because of all the warm ups, drills and hours of grappling your whole body will eventually gain strength.

It would be nice to get fit and gain a skill at the same time.

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Known Benefits of Pilates


First heard of Pilates as one of the most used form of exercise by models. Seen many celebrities doing it as well.

Pilates was developed to help strengthen the human mind and body. It can be done by the use of an equipment (like one in the photo) or in the mat, at home or mostly in the gym.

There are known benefits of Pilates in which some are the following;

  • Core muscle endurance – in which strengthens and tone muscles on your abdominal area, lower back, hips and buttocks.
  • Increased Flexibility – more stretching less stressing they say.
  • Body Posture – this exercise will push you to do the right posture as you learn to balance yourself especially working with an equipment.
  • Balance Mind and Body – helps mental health by working on your focus and full attention to every move.

Anyone can try Pilates no matter what your fitness background is. Maybe, this exercise works best for your fitness goal. Pilates are now being offered to most of the gyms.

Strong Lower Body


Exercise lower body gives you a stronger stance. Great foot work and endurance from jogging or running a marathon will provide you advantage. Challenge yourself and try these four exercises to improve your lower body.

Challenge yourselves by doing extra!

Squats – Go down lower as you can.

Deadlifts – lift as heavy as you can.

Hip Thrust – use weights.

Calf Raise – do more reps as you can.

For strength gain do these routines 3-4 set of 3-6 repetitions.

For muscle gain do these routines 3-5 sets of 8-15 repetitions.

Intermittent Fasting Helped to Shred 50lbs off Ben Sweeney

Ben Sweeney Weight Loss Success Crossfit Coach
Ben Sweeney Weight Loss Success Crossfit Coach (image source: instagram)

We love Weight Loss Success stories here at Sporati! Ben Sweeney has lost 50lbs and got ripped in the process with a combination of exercises and healthy diet.

The former college athlete let himself go and pack in the pounds, feeling sick and can no longer run a 7-minute mile. While not being able to run a seven minute mile might not be a huge fitness issue for most people, shredding 50lbs is still impressive.

He was able to shred all these pounds with a combination of exercise, keto diet and most importantly intermittent fasting which is what he stuck with the most giving him success.

He is now a certified L3 Crossfit coach helping other people achieve weight loss success.

The complete success story has been posted via an interview here — Ben Sweeney Weight Loss Success

Pork Fat is Better than Spinach and other Leafy Greens


Every now and then there is news about some food being elevated as a Super Food and some food terribly bad for you. Then wait for a few months and a few years then things get reversed.

Long believed that Pork fat is bad for you is now being reported as being more healthy than Spinach, Arugula and bluefin tune. This is good news to all the pork fat lovers out there.

The study pertains to the journal published here — Uncovering the Nutritional Landscape of Food.

The list of the health foods with their nutritional scores are as follows:

1. Almonds, 97

2. Cherimoya, 96

3. Ocean Perch, 89

4. Flatfish, 88

5. Chia seeds, 85

6. Pumpkin seeds, 84

7. Swiss chard, 78

8. Pork fat, 73

9. Beet greens, 70

10. Snapper, 69

11. Dried parsley, 69

12. Celery flakes, 68

13. Watercress, 68

14. Tangerines, 67

15. Green peas, 67

16. Pike, 65

17. Alaska pollock, 65

18. Green onion, 65

19. Red cabbage, 65

20. Pacific cod, 64

21. Scallops, 64

22. Pink grapefruit, 64

23. Dandelion greens, 64

24. Frozen spinach, 64

25. Chili powder, 63

26. Basic, 63

27. Collards, 63

28. Clams, 62

29. Chili peppers, 62

30. Broccoli Raab, 62

6 Sexy Small Waist Exercises for a Minute



What is your best physical asset? Which part of your body you get compliments more?

There is a saying “never to judge people”, because all of us has their own best asset.

And for women, sexy waist is one of the most attractive physical feature they have or want to have.

It is ideal to have a slim waist especially this summer time.

Those muffin tops or flabby waists should be trimmed and get into work out.

Check this list and do these easy exercises to gain sexy small waist;

  1. Plank Jacks – in a plank position where you put your elbows down on the mat/floor and feet width apart. While your elbows are steady on the mat, do the jacks by spreading your feet on and off with your toes only pointing the mat. Do these for 60 seconds, 3 repetitions.
  2. Plank Knee to Elbow – to start put yourself in a plank position then bend your knee while reaching your elbow doing right and left simultaneously. Do these for 60 seconds, 3 repetitions.
  3. Side Plank – go on your side and put your elbow on the floor with straight legs and arms raised. Do this plank on 60 seconds in both sides.
  4. Knee Crunches – with your back on the floor with your hands on the back of your neck, start curling up reaching your knees to your elbows. Do these in 60 seconds for 3 repetitions.
  5. Knee Ups – with your hips on the floor and hands at the back while raising your body up, start curling your legs reaching your chest and back to straight position. Do this for 60 seconds.
  6. Windshield Wiper – with your body and hands on the floor curl your legs and go side to side (left and right) simultaneously for 60 seconds.

Summer is still on, so it’s not yet too late to work those waists and hips.

Do these exercises and add a sexy waist to your best assets.

Enhance your Butt with these Booty Workout


enhance our bootyWhat is the best asset of your body?

It is more often that women’s best asset are they’re butt.

Those curvy hips and toned cellulite free booty will be most shown asset this summer.

Physically most men admire women with good looking butt than big chest.

As such, women workout on this set of feature to enhance and tone it.

There are so many butt exercises online and in YouTube these days that you can try, but I listed here few of the most effective booty workout.

You can do these exercises at home in a yoga mat or on your floor make sure it is comfortable.

Get ready and enhance you butt with these booty workout:

  1. Squats (25x, 3 Reps) – stand upright with feet shoulder width apart. Bend and do a sit or squat position while keeping your back flat. Return to upright position and repeat.
  2. Jump squats (25x, 3 Reps) – this is a squat exercise with a twist. Start from squat position (sit lower as you can) then blast with a high jump raising your arms reaching up as high as you can. Then go back to squat position and repeat.
  3. Sitting Twists (25x each side)– Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Then twist your body from left to right.
  4. Lunges (25x each side) – start on a standing position, lift your right foot off the ground and place your right foot on the ground heel first. Then, twist your upper body to the right. Shift you left leg forward then twist.
  5. Twist Mountain Climbers (50x each side) – go down on the floor with both hands and both knees touching the ground. Then lift your right feet first pointing your knee across your body towards left hand, do the same to your left feet doing it simultaneously as fast and as many as you can.

These workout exercises are easy to do and can be intense with some workout equipment such as kettlebells or dumbbells. Do these everyday with some warm ups and stretching afterwards.

What are you waiting for?

Work it out and enhance this feature of yours.

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