There are distractions and excuses all around us to put off being fit. Getting and staying motivated for physical fitness can be extremely difficult to do at times.
Here are five tips to get you moving again and attain the fitness level you desire:
1. Log your training – If you write down your workout activity it will serve several purposes. You’ll be able to chart your progress and you’ll feel good looking back at your results. You can also make notes on what workouts you liked or didn’t. It should also serve as a motivator because you’ll feel like a slacker if several days go by without working out and your notebook is bare.
2. Set short- and long-term goals – Depending on your fitness level, these goals will be extremely different. If you’ve put off fitness for a while, then set short-term goals of just making positive strides each day. It could be to take a brisk walk, ride a bike, or do a light weight workout.
If your fitness level is good but motivation is a problem, setting goals can help. Pick a target weight you want to achieve, try to up the amount of weight you’re lifting or maybe try to ride farther on your area bike trail.
3. Seek variety – Change up your workouts to avoid getting burned out and keep things interesting. It is also healthier if you don’t always work out the muscles the same way. If you use free weights a lot, on occasion try kettlebells. Try to mix in a form of cardio you don’t usually do, such as an elliptical machine or exercise bike.
4. Schedule time to work out – This tip seems simple, but many people don’t free up enough time for fitness and then use it as an excuse that they’re too busy. If you say you’re too busy to work out then you’re definitely too busy to get sick. Sure, there are going to be some days when it really is impossible to get a workout in, but if it’s a big enough priority you’ll do it. Cut out a few video games, or watching a reality TV show and get on the treadmill or elliptical instead. Or you could set up a TV in front of the treadmill.
5. Find a workout partner – This can be one of the toughest things to do, but if you can find a reliable workout partner it can be one of the biggest pluses possible. You can push and learn from each other and it can just flat out make working out more enjoyable. If you’re married, find some activities you can do together. The biggest key to having a workout partner is that it will be important to someone else that you get your workouts in, too. Don’t leave your buddy hanging.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

There are two basic movements people performing Accelerated Vibration Training (AVT) will use: static and dynamic exercises.
It is important to know the differences between the two before you begin your workout program on the 3G Cardio 5.0 Accelerated Vibration Plate or 6.0 Accelerated Vibration Plate.
The Accelerated Vibration Training plate works in an up-and-down motion to literally accelerate training.
It allows safe exercise with a greatly increased external load compared to traditional methods. 3G Cardio’s extensive research into testing and engineering has made the 3G Cardio 5.0 AVT Plate and 6.0 AVT Plate one of the most exciting new additions to the fitness industry in years.
The vibrations cause the muscles to contract in response to the plate movement – up to an incredible 25-50 times per second – resulting in rapid contractions and accelerated results. This leads to a near instantaneous “progression of muscle fatigue,” a term coined by 3G Cardio designers to explain the stimulated to near peak capacity of the muscles. It maximizes muscle strengthening and flexibility, along with a host of other positive effects on your body.
Which brings us back to the two main exercises a person will perform during an Accelerated Vibration Training workout.
Static exercises – Static exercise, also known as isometrics, exert muscles at high intensities without movement of the joints. Holding a squat position, calf stretch or pushup position on the AVT trainer is an example of static exercise.
Static exercise improves strength. If you perform static exercises, don’t hold your breath as this can drive up blood pressure. Make sure to breathe throughout the exercise.
The stretch is generally held steady for 30-60 seconds for an Accelerated Vibration Training workout.
Dynamic exercises – These involve slow and controlled movements through a complete range of motion. Dynamic exercise activities keep joints and muscles moving. Examples in Accelerated Vibration Training are full squat, pushup, bent-over row and step-ups (moving on and off the platform, which adds to the cardio component). Blood circulation, strength, and endurance are improved by these continuous movements.
Find out through a medical checkup what your activity and exercise restrictions are.
One of the best things about the 3G Cardio 5.0 Accelerated Vibration Plate or 6.0 Accelerated Vibration Plate is that many doctors do use these machines for medical reasons to help people improve things like muscle tone, bone density and circulation.

The ElliptiGo is a recent fitness phenomenon that looks guaranteed to last, unlike some other “here today, gone tomorrow” gimmicks.
It’s an outdoor bike with eight speeds that’s a cross between an elliptical trainer and a bicycle.
It takes the traditional elliptical motion outdoors to get a running experience like never before.
The ElliptiGo’s pedals move in a forward motion that’s very similar to a runner’s stride, but minus the hard impact from bouncing up and down on the road or track.
The reason it’s guaranteed lasting popularity is because the ElliptiGo provides an extremely thorough workout and, of course, it’s fun to do.
When riding the ElliptiGo you are constantly moving. It provides an excellent cardiovascular workout, but because you also have to push with your legs and pump the handles with your arms, you also get a good strength workout.
And it all comes without stressing the joints anywhere near what you would while running.
A stress-free workout for the joints is the reason the ElliptiGo bike was invented by former Ironman triathlete Bryan Pate, who wanted to help runners avoid beating up their bodies through repeated impact.
Pate, a former cyclist and triathlete, who suffered hip and knee injuries, said the ElliptiGo is a low-impact, high-output, cross-training bike that combines running and cycling. It weighs just 40 pounds.
Depending on your leg strength, you can cruise at about 15-25 mph on the ElliptiGo. Hand levers that connect to rim brakes on the front and rear wheels help you slow down or stop and give you the feel of riding a bike.
The ElliptiGo can take a short while to get used to, but is actually pretty simple to ride. Once you find the right stance to ride it and work on turning corners, you’ll find you can actually get some good speed going.
Even going up hills is pretty easy.
It can accommodate people of just about all sizes, with a weight limit up to 250 pounds.
Made of sturdy, but lightweight material, the ElliptiGo weights 40 pounds. The bike retails for around $2,000-2,400.
I highly recommend trying the ElliptiGo. It will be a great way to cross train – and you’ll likely become the hit of your block if you get one. For more on the ElliptiGO stop in at At Home Fitness in Arizona. or visit their website.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

This is the third in a series on underrated equipment in the gym. Today, we feature vibration trainers.

An old training method re-introduced to the mainstream is blowing the doors off expectations a rapidly growing number of people have for fitness in a new category called vibration trainers.
Accelerated Vibration Training (AVT) stimulates the body’s automatic muscle reflexes to help a person reach their fitness and health potential like never before. Whereas people use as little as 20 percent of their muscle fibers in traditional strength training they can use up to 95 percent with AVT. The vibrations cause the muscles to contract 25-50 times per second.
When we are young, we run and jump and roll all over the place. As a result, the muscles are stimulated to a high level. However, as people age a series of factors limit our ability to achieve those types of movements and the result is a gradual loss in muscle and even bone density, especially after age 40.
When it comes to strength training, many people lift free weights or use a functional trainer. They do improve muscle and strength and can reclaim some of the vigor of youth.
Factors such as improper form, lack of flexibility, injuries, lack of an available workout partner and-or lack of time and desire can limit strength training.
Arguably the biggest benefit to the 3G Cardio 5.0 Accelerated Vibration Training Plate and 3G Cardio 6.0 Accelerated Vibration Training Plate is that it allows the body to experience stress with much more ease than it would traditional weightlifting with dumbbells and barbells, for example.
The basic physics for “Force” were defined by Sir Isaac Newton’s equation: F= m*a (Force equals mass times acceleration). Instead of the mass being “loaded up with weights” in the case of 3G Cardio AVT Plate the acceleration is powered up. This increase in acceleration can produce the same or even better results than upping the weights.
Pierre Dufresne, a fitness consultant and former trainer who manages At Home Fitness’ Gilbert, Ariz., store said he has sold vibration trainers to people ranging from elite athletes to senior citizens.
“Everyone finds their own value in vibration training,” said Dufresne, who personally trains on the machine, and recently came back twice as fast as expected from a severe ankle sprain after rehabbing on it. “From tennis champion Rafael Nadal, who has said he regularly uses (vibration training), to average every day people, to those who need it for health reasons, vibration training is a great way to attain better health and fitness.
“I call it a ‘catalyst.’ It’s probably the best catalyst for fitness there’s ever been. You can use it to facilitate all aspects of fitness.”
The concept has actually been around since the 1960s to help Russian cosmonauts combat bone and muscle loss while in space for prolonged periods of time, but was only introduced to the mainstream in the last decade-or-so.
The 3G Cardio 5.0 Accelerated Vibration Training Plate and 3G Cardio 6.0 Accelerated Vibration Training Plate are two of the best vibration trainers on the market.
They can help improve strength, flexibility, circulation, weight loss, build bone density and even reduce body pain.

How does vibration training work?
The high-powered motor in the 3G Cardio Accelerated Vibration Training Plate causes the platform you stand on to vibrate up and down. The accelerated vibration training platform stimulates the body’s reflexes to result in alternating muscle contractions and relaxations.
As a person holds varying static exercise positions – such as squat, bent over row, lunge and shoulder press, stretches and massage poses – the acceleration will send vibrations into the activated muscle groups. If you move from a static to dynamic movement, such as actually performing a squat or pushup, the results will be even greater.
In addition to fast-twitch muscle fibers being stimulated using the innovative 3G Cardio 5.0 Accelerated Vibration Training Plate and 3G Cardio 6.0 Accelerated Vibration Training Plate, weight loss can be achieved, cardio health and circulation improved, bone health increased, anabolic hormones secreted and reflex pathways awakened.
The science behind 3G Cardio’s accelerated vibration training makes it easier and more effective than ever for people to get a total body workout.
In today’s fast-paced world, few people have hours to spend in a gym working out. And even for people who do get to the gym regularly, oftentimes they are missing something from their program.
They are not pushing themselves even close to the optimum level to stimulate their fast-twitch muscles. Arguably the biggest benefit to the 3G Cardio 5.0 Accelerated Vibration Training Plate and 3G Cardio 6.0 Accelerated Vibration Training Plate is that it allows the body to experience stress with much more ease than it would traditional weightlifting with dumbbells and barbells, for example.
For as little as 30 minutes a day, three times a week you can achieve impressive benefits from Accelerated Vibration Training.
This is not to say the 3G Cardio 5.0 Accelerated Vibration Training Plate and 3G Cardio 6.0 Accelerated Vibration Training Plate are the end-all, be-all to fitness or strength training. It works best if people continue to cross-train with other methods, but they won’t have to do as much “other” stuff.
Some people do use the accelerated vibration training as their exclusive gym activity because of the vast number of exercises you can do on it. However, many other people find it to be a great way to cross train to complement other fitness activities
“’How do you use it?’” Dufresne said many people ask him. “Any way you can without creating injury,” he said. “The possibilities are really just about endless.
“You can put your feet on an exercise ball and do a pushup on the vibration plate, incorporate stretch bands or grab a pair of power blocks and use them while exercising on the vibration plate.”

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

This is the second in a series on underrated equipment in the gym. Today, we feature functional trainers.

When it comes to fitness equipment, functional trainers are among the most versatile strength trainers in the gym. However, a surprising number of people still don’t use them.
Functional trainers are usually less expensive than traditional home gyms, and as an added bonus usually require less space. Functional trainers have weight stacks on their base, but the weights are moved by a cable system that comes with different shaped handles.
The functional trainer provides an almost infinite number of options for working out due to the fact the cable does not have to follow a fixed plane. As a result, more sports specific routines can be implemented.
People of any background can benefit from functional trainers.
“You can perform everyday movements on a functional trainer, like picking up boxes or pushing a shopping c

art” said Chris Heneschen, a fitness consultant for At Home Fitness’ Ahwatukee store. “It’s everyday living.
“For sports specific and general fitness training, you can train for just about any movement. Almost any trainer at a gym will use a functional trainer.”
From standing exercises that simulate a bench press, to squats the exercises are just about limitless.
The cable-based system can provide resistance vertically and horizontally, with the latter being an impossibility for traditional exercises such as with dumbbells.
You can even incorporate an exercise ball into your workout, sitting on it and pulling the cable handle toward you at a variety of angles.
Functional trainers can be a little harder to use at first because they don’t move on a fixed plane like traditional home gyms. This can make it a little tougher to know if you’re doing exercises correctly and some people aren’t sure if they’re following the right motions. It’s important that they ask questions when contemplating buying a functional trainer and have correct information on how to use them.
Here are three of the top functional trainers:
* Torque Fitness F7 Fold Away Strength Trainer – This is a dual weight stack gym that offers true independent functional training packaged in a small fold-away footprint. With two adjustable swivel pulleys – each with 30 positions – and two different widths, the F7 accommodates users of all sizes in performing unlimited exercises. (Sale Price: $3,599)
* Life Fitness G7 Dual Adjustable Gym (With Bench) – Inspired by the brand’s popular health club model, the Life Fitness G7 dual adjustable pulley home gym offers you the ultimate in exercise options and customization. The Life Fitness G7 offers exclusive features that allow you to build your own training workouts, track your progress and follow-along with our own certified personal trainer while she guides you through 2 training routines. With these personalized features, it’s easy for any level of use (MSRP: $3,499; AtHomeFitness.com sale price $3,149)
* Hoist V6 Personal Pulley Gym – The personal pulley that is engineered with the innovative excellence that the fitness industry has come to expect from HOIST®. This gym provides a complete range of functional training exercises designed to obtain maximum results and achieve a strong and versatile body. The V6 is engineered to build multiple muscle groups through smooth, rhythmic, and continuous movements that support the body as it moves. (Sale Price: $2,899)

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

NOTE: This is the first in a series on underrated equipment in the gym. Today, we feature rowing machines.

One of the true hidden gems of the gym is the rowing machine.
Outnumbered and outsized in most professional gyms by treadmills and elliptical machines, and often missing from home gyms, the rowing machine is a throwback piece of equipment that can give amazing results for people who give it a chance.
“We have a lot of people who come into our several Phoenix-area locations who can go for 30 minutes on a treadmill, but they can’t do a rowing machine for 30 minutes,” said Chris Heneschen, a fitness consultant for At Home Fitness working out of the Ahwatukee store. “(The rowing machine) is one of my favorite pieces of equipment there is. It gives you a great, complete-body workout.
“It changes muscle groups as you go,” Heneschen continued. “It’s great for the back and bi’s, and it simulates a squat as you work the legs to drive away.”
One of the top rowing machines available is the LifeCore Fitness R100 Rower (MSRP $1,599.00, AtHomeFitness.com Sale Price $1,299).
It includes a Large LCD “Blue Backlit” Computer Display, 15 Challenging Preset Programs, Adjustable Cooling Air Vent and a Large Ergonomically Designed Seat for Added Comfort.
Whether you go for long rowing sessions, or perform interval training, top-of-the-line rowing machines such as the LifeCore Fitness R100 Rower are surprisingly smooth operators that are easy on the joints and deliver a great workout.
“It’s probably the best piece of workout equipment in the gym,” Dr. Timothy Hosea of the American College of Sports Medicine told Reuters.com. “It’s a total fitness machine. Unlike running or elliptical, where you use your legs, you exercise every major muscle group in the body in a smooth, controlled manner.”
Hosea, an orthopedic surgeon from New Jersey, said the rowing machine burns more calories than running or swimming.
“The average person can easily burn 700 to 750 calories per hour going at a pretty moderate pace,” he said.
So although you may not look as cool as someone running on a treadmill, or riding high on an elliptical, from a seated position on a rowing machine you’re in on the secret that you’ll be getting a great workout.
If you take the time to get the proper form down, the rowing machine can help take you to wherever your fitness goals are.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

It’s Runner’s Week here at AtHomeFitness.com and all week we’ll give tips to improve your running workouts. Today we continue with answers to four common questions about running on a treadmill:
1. What are the advantages to running on a treadmill instead of outside?
If you are running (or walking) on a treadmill to basically be in good overall shape and lose weight, a treadmill is just as good for you as running outside.
Calories burned running inside are the same as those burned on the street or on a track. Likewise, your cardio benefits are even. The treadmill is actually a better option in many instances because it is more likely to prevent injury, offers a safer place to run and more convenience.
Any time you walk or run outside there’s the chance of the unexpected happening. Outside runners and walkers sometimes have to deal with careless or rude drivers, people who want to talk when they just want to get a run in, dogs, weather and even uneven roads or trails when they’re outside.
If you work out on a treadmill in the comfort of your own home all of those hazards and distractions are left outside your front door.
Work out when you want, with whatever music or TV channel you want on, or walk or run in silence.
2. Can competitive runners benefit from a treadmill?
Even competitive runners often use treadmills.
The treadmill benefits are similar to what they’d experience outside as well. The aforementioned safety and convenience factors are better on a treadmill. The ability to set a treadmill to pre-programmed workouts, which can give you inclines and declines and force you to stick to a pace, can actually be better than running outside.
One big difference is that the mechanics of running on a treadmill are ever-so slightly different than running outside.
You don’t get the experience of dealing with running in different types of weather (especially dealing with wind), sometimes uneven surfaces and hill training is not quite the same.
3. Which is better – treadmill or running outside?
The solution is simple for serious runners: put mileage in on both a treadmill and outdoors.
Many marathoners put a lot of their mileage in in treadmills to save wear and tear on their legs. It may be a little boring to run for an hour or more on a treadmill, but pop in a DVD on the TV or listen to some good music to help pass the time indoors.
Running on a treadmill is easier than running outside on your body because the landing is cushioned better and you don’t have to deal with the outside elements. However, it’s also good to mix in variety, so you shouldn’t limit all your running to one or the other.
You can also know that the treadmill surface will be consistent and you won’t have to worry about stepping in a hole or tripping on something you didn’t see. The cushioned decks of a treadmill will also result in less wear and tear on your joints.
4. Do I have room in my house for a treadmill?
Take measurements of the room you’d like to put a treadmill in and then talk to a trained fitness associate. If space is a problem in your house, keep in mind that some treadmills even fold up for easy storage under the bed or in a closet.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

If you are looking to set up a home gym, or expand upon the equipment you already have, it may be a tough decision as to what to add.
Perhaps you know you’d like to get an exercise bike, but are trying to decide between an upright bike and recumbent bike.
Or maybe you’re unsure between purchasing dumbbells, or the new craze many have with kettlebells.
Here are a few tips to help you decide between those choices:
Upright bike or recumbent bike?
We grew up riding on bikes that are basically like upright exercise bikes, with no back support and a great way to work out the legs, especially the quads.
For avid outdoor cyclists, during the cold months they’re the next best thing to riding outdoors.
Upright bikes are also a great way to warm up before a workout, cool down and-or get a cardio workout on.
You get a lot more support from a recumbent bike, which offers a back rest with curved lower-lumbar support and puts more emphasis on the hamstrings.
If you have had any back trouble, a recumbent bike might be the best choice because of its added support. When choosing a stationary bike, comfort is a big key.
For many people who are way overweight a recumbent is a great way to start the process of trimming down. You can get a cardio workout on it without putting much stress on the back and joints.
Dumbbells or Kettlebells?
Dumbbells are much more common and considerably easier to use. They follow a start-stop motion and are excellent for isolating a certain body parts, such as the biceps curl or triceps extension. With a handle directly in line with the wrist, dumbbells are easier to use than a kettlebell that requires training to understand how to perform lifts.
Kettlebells are becoming increasingly popular in the U.S. after being imported from Russia, where they’ve long been a staple of people’s workout regimens. A full body motion is used with kettle bells and a great aerobic benefit can also be realized.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Deciding to start a home gym, or add to the equipment you already have, can be a tough decision.
Not only space, but money can often be tight. So you need to make sure to purchase something that will get a lot of use and bring the most benefit.
When you walk into a fitness store the number of choices can be a little overwhelming.
The hardest part is often narrowing down the search.
Here are some helpful tips to answer two of the most common questions when it comes to purchasing home workout equipment:
Q: Which would benefit me more, a Treadmill or Elliptical Trainer?
A: Treadmills offer great versatility for anyone from a rehab patient to elite athlete trying to push themselves in high-impact running.
Treadmills, like the home gym, have been around a lot longer than elliptical trainers.
Ellipticals follow a set pattern and since the feet are placed on pads, you don’t get the shock on knees and ankles as coming up and down on a treadmill. Ellipticals can be good for someone looking to change up their workout or get more motivation as it’s a different type of movement than walking – something we’ve all done for as long as we can remember. Elliptical handles also allow for more upper body involvement. Older people or those looking for a new twist to their workout might like the elliptical better, but whatever direction you choose both pieces of equipment offer an excellent way to improve cardio health and tone muscles.
Q: Should I buy a Home Gym or Functional Trainer?
A: The home gym is a traditional fixture in a weight room, with weight stacks and fixed arms or handles to push or pull on lifts. Common exercises are bench press, shoulder press and chest or leg extensions. For beginners or less athletic people, a home gym is a good choice because exercises are simple to perform and follow a fixed plane of movement. However, many types of people will be able to get a good isolation of certain body parts in the home gym.
The functional trainers are getting increasingly popular and take up less space in a gym. They use cables with different shaped handles that can allow for a lot more variety in the lift because it’s not on a set path. For instance, you can pull the cable to simulate a golf swing, or pitching a baseball. These machines can be more complicated to use, so proper training is a necessity.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

It’s never too early to get children started on a fit lifestyle.
In fact, the American Academy of Pediatrics recommends that kids enjoy an hour of aerobic activity each day.
In addition to physical activity, regular exercise can help children be happier, ward off stress, have better self-esteem and even get better grades.
Some studies have shown that even 20 minutes of activities such as hopping or jumping can improve strength by as much as 75 percent when done over time.
The more muscle mass kids have, the higher the metabolism will be and the more they’ll keep their weight at a healthy level.
Here are six fun ways that seem more like fun than exercising, but will allow your children to get the healthy activity they need:
1. Playing tag in the yard – “You’re it, you’re it!” The kids can have lots of fun at the same time as they’re getting a great cardio workout.
2. Playing with the dog – Running around playing with the dog outside is another great way to get the hear rate going.
3. Riding a bicycle, or even a tricycle – An outstanding way to build leg muscles and overall strength.
4. Dancing – It’s not quite as high energy as running around, but is a good way to have fun and move around inside.
5. Go fly a kite – A great way to enjoy the outdoors and run around for an hour or more.
6. Go to gym with mom or dad – Teach children the basics of working out. Let them walk on the treadmill or ride an exercise bike and even show how to lift weights with little 2.5 or 5 pound dumbbells.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com