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A better you, for life.

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    Gym Alternatives

    Going to the gym and doing the same old thing can get old fast. And steep monthly membership fees can add up, not to mention make you feel tied down. These new online services (or upgrades to existing services) will help open your eyes to new workouts, so you’ll never feel bored again. The commitment-phobe in you will thank us!


    1. SweatGuru
    This brand new online marketplace, currently in beta, launched yesterday in San Francisco, New York and Los Angeles. It lets group fitness fiends discover new classes, book and pay for classes online and view profiles of fitness professionals in their area. For every booking, share or action on SweatGuru, members can earn rewards for fun prizes, like gift cards and free gear. It’s a social thing, too. Users have the ability to create community groups (like running clubs or tennis leagues), share classes with their friends and invite them to join in. Fitness pros can also get in on the action by listing classes for free, helping them get discovered by new clients.

    2. SportSetterSportSetter
    The just-launched SportSetter is all about breaking you out of the usual routine. Currently available in NYC and the Helsinki Metropolitan Area (and coming soon to London and Miami), the concierge service helps people discover new sports, health and wellness services in their area. For less than $30 a month for over $120 worth of activities, SportSetter automatically delivers four passes a month, based on your interests, straight to your inbox. Opt for a month-to-month membership, or commit to three or six months of savings.

    Fitblok3. Fitblok
    Launched in Spring 2013, the Fitblok iPad app is a free download that allows users to find classes with high-quality independent trainers, like Todd Durkin, in every field of fitness from around the world. Users can stream classes on demand or schedule classes within the app. Each session is about the price of a song download, and there’s no membership fee to get started. The portable format also means you can take your workout anywhere you have internet access, so no more excuses for missing a workout when you’re on-the-go!

    Classtivity4. Classtivity
    For $49, the new Classtivity Passport will turn you into a fitness class Magellan. Users have access to 10 different classes at boutique fitness studios in NYC, including big names like Body Space Fitness, Uplift and The Fhitting Room, all over a one-month period. Once you’re signed up it’s as easy as browsing studios, finding a time that works in your schedule and clicking “reserve.” And if you share what classes you’ve signed up with on your Facebook timeline, the folks at Classtivity will extend your passport by a day — so you’ll have more time to fit those 10 classes into your schedule. After you’re done exploring you’ll soon be able to sign up for the ClassPass, the company’s soon-to-be-launched monthly subscription service, currently in beta. Classtivity plans to expand to more cities around the U.S. by the end of the year and early into 2014.

    DailyBurn5. DailyBurn
    Skip the treadmill and bring cardio workouts straight to your home with DailyBurn’s newly-revamped Total Cardio program. The 28-day program includes five different weekly high-intensity cardio workouts (think hip-hop and Tabata training) so your body never has the chance to plateau. It’s just one of several online streaming training programs available with the $10 monthly subscription, which include yoga, kettlebell training, metabolic conditioning and dance. Users can also look forward to Inferno HR, a new high-internsity training program that will offer live heart rate feedback, launching in December. The variety of programming means you’ll see results — without leaving your living room.

    6. BOOYA FitnessBooya
    Want to work out at home, but think you’ll miss the motivation and camaraderie of working out with friends? Still in beta, BOOYA gives you the option to invite a friend to join you for an online workout (ranging from kettlebell kickboxing to Muay Thai), using video content from trainers at some of the most popular boutique gyms. The site’s video chat feature, the result of a partnership with OpenTok, lets users see their friends while working out “together,” even if they’re miles away.

    Would any of these services take the place of your gym? Tell us in the comments below!

    The post 6 Gym Alternatives to Sweat for Less appeared first on Life by DailyBurn.

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    Cody Bodyweight Moves

    Ditch the dumbbells and still build strength? Yes, it’s possible! The right bodyweight exercises can work your legs, glutes, back, chest and core in just 30 minutes or less. In addition to conditioning your upper and lower body, you’ll increase your endurance with moves that get your heart pumping, too. So if you’re short on space, time or equipment, check out DailyBurn trainer Cody Storey’s five bodyweight moves in the video below. And for an all-out effort, try it back-to-back with this fat-burning workout to target trouble spots from all angles. Get ready to get low!

    For more workout videos you can do anytime, anyplace, visit

    The post 5 Essential Bodyweight Exercises [VIDEO] appeared first on Life by DailyBurn.

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    Here’s what they don’t tell you on graduation day: Finding a way to stay fit after college can be extremely difficult. Former athletes may have an especially hard time staying in shape without a coach leading them through training. Tune in to this week’s Fit Minute to hear former NCAA Division I gymnast and DailyBurn trainer Anja Garcia discuss her post-college weight gain, and how finding group fitness made all the difference. Grads: Just because you have more responsibilities doesn’t mean you should neglect your health!

    [soundcloud url="" width="100%" height="166" iframe="true" /]

    For quick and effective workouts with Anja Garcia, check out

    The post Athletes: How to Stay Fit Post-College appeared first on Life by DailyBurn.

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    Fat-Burning Exercises Anja

    Spoiler Alert: You don’t need lots of fancy equipment to improve your fitness. It’s all about the burn! Fat burning, that is. By performing intervals of simple bodyweight movements at high intensity, you’ll increase your heart rate and sculpt your body all at the same time. So instead of skipping a workout if you’re short on time, check out DailyBurn trainer Anja Garcia’s easy fat-burning moves demonstrated in the video below. Here we go, high knees!

    For more workout videos you can do anytime, anyplace, visit

    The post 5 Fat-Burning Bodyweight Exercises [VIDEO] appeared first on Life by DailyBurn.

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    True Beginner

    It’s easy to want to get in shape — all you have to do is say the words. But why no action? Because you’re lazy? Because you just don’t have enough time in the day? Though those are common excuses, the real reason is often that you have no idea how to take the first step. The thought of doing a push-up, a squat — and just about anything involving weights — can seem too tough, too stressful, and downright terrifying at times. So what do you do? Where do you start when you’re tired of doing nothing? True Beginner.

    Who Is a True Beginner?

    Sharon Fredrickson was a typical high school athlete, playing both volleyball and basketball, practicing two to three hours a day — with a teenager’s metabolism to match. Sharon never had to pay much attention to diet. “Sports made me always hungry, and I would just constantly eat when I was hungry. It didn’t matter.”

    During her senior year while going up to block a spike during a volleyball game, Sharon’s opponent slipped under the net, causing a crash landing. “I fell right on top of her and rolled my ankle forwards and sideways,” remembers Sharon. “I tore every ligament in it.” The injury kept Sharon off the court for the remainder of her high school career. And because she had only ever played team sports, she didn’t know how to work out alone. Sharon carried into her 20s without teammates and exercise of any sort, and the weight began packing on.

    “It didn’t upset me too much,” recalls Sharon. “Of course I knew I wouldn’t be able to maintain my high school weight.” Sharon got a job, was making money, and spent a lot of it going out to bars, eating and drinking her way through the night. “We would go to TGI Fridays and order nachos or potato skins,” says Sharon. “And those were always accompanied with beer or Long Island Iced Teas.” By the end of her 20s, Sharon had packed on 40 pounds, weighing in at 185.

    Her 30s rolled around, her metabolism slowed down even more, and it was “just fantastic,” jokes Sharon. “I don’t remember the exact point — well, because I think it was every time — I would try to go on a hike or ride my bike and I’d get so out of breath,” says Sharon. “It made me upset that I couldn’t do the things I used to be able to.” Her solution: Going out to the bar with friends. “Instead of walking through a tough time in hopes to come out on the other side, I did what everyone does,” recalls Sharon. “I walked away from it.”

    Topping the scale at 240 pounds in March 2012, Sharon connected with an old friend whom she saw living actively despite personal health struggles. “I said to myself, ‘OK wait a minute, if she could get up every day during a difficult time in her life, I could get over my ankle injury,” says Sharon.

    Sharon went through stages of running, quitting and running again. Over the next six months, she lost five pounds but was still only logging a 15-minute mile pace. Frustrated she’d only dropped so little, Sharon journeyed down to Santa Cruz to visit her friend who reminded her that five pounds is still five pounds. “Sometimes you just have to hear it from the right person at the right time,” says Sharon, who returned home with a new outlook.

    That June of 2012, Sharon moved from Sacramento to Hermosa Beach. “I can see the ocean from my bedroom window,” says Sharon of one lifelong dream. She got a new job that she enjoyed and started running every day. Sharon also did some research and totally revamped her diet, eating vegan two to three days a week, and avoiding dairy completely. She ended up losing 50 pounds, weighing 190 today.

    But there was still something missing. Sharon wanted to do more than just run; she knew other types of exercise had major benefits as well, such as resistance training to increase strength and calorie-burning potential. “I would go to gyms, but I always felt alone,” says Sharon. “Trainers weren’t able to modify moves so they would push me, but I wasn’t able to do what they wanted.” Sharon realized she needed to go back to basics and relearn the foundation of training from the beginning. That’s when she found DailyBurn’s True Beginner.

    True Beginner

    Why Does True Beginner Work?

    Whether you’re starting out or starting over from a long hiatus or injury, True Beginner takes the intimidation out of being active again. The program brings users back to the fundamentals of fitness to help boost energy levels and build confidence. Over four weeks users will master the basics with trainer Justin Rubin, a fitness industry vet of over 10 years with a background in group fitness and martial arts. From bodyweight squats to lunges, Justin provides modifications for every exercise so beginners can reach their maximum potential at their own pace. And don’t worry about feeling inadequate next to scantily clad fitness models. The workouts are demonstrated by real people, including Sharon who was selected as one of the featured True Beginners in the series.

    From the comfort of your own home, at the gym, or on-the-go, users can expect to build a solid foundation for future fitness endeavors, focusing on three pillars: Stability and Mobility, Core and Strength, and Cardio. But don’t let those words intimidate you. Each week, True Beginner will fire up your metabolism and help you strengthen from within, all while making it a point to reduce risk of injury. So check your ego at the door and no matter your starting point, everyone is welcome at True Beginner.

    To get started with True Beginner, visit to sign up today, free for 30 days. 

    The post True Beginner: A New Exercise Program, No Intimidation appeared first on Life by DailyBurn.

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    Cody Down Dog

    It may be one of the most basic yoga poses, but that doesn't mean down dog is easy. Enter: DailyBurn trainer and yogi Cody Storey to help us break down the basics of this fundamental yoga pose. By mastering the down dog variations in the video below, you'll increase flexibility, strength and balance while gaining greater confidence in your yoga practice. So unroll your mat, get in the zone, and start seeing progress toward your mind-body goals!

    For yoga workouts you can do anytime, anyplace, visit

    The post How to Do the Perfect Down Dog [VIDEO] appeared first on Life by DailyBurn.

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    Here at DailyBurn, we don’t just bring you the best streaming workouts and health information. We live the lifestyle, and we love seeing how you do, too!

    Now through January 24, we want to see how you burn! Show us your workouts, your healthy meals, how you stay motivated and how you relieve stress. What’s in it for you (besides being awesome): You’ll have the chance to win prizes and the chance to have your photo featured on our social media channels! (See terms and conditions.)

    Here’s how to get in on the action:

    #mydailyburn sweepstakes

    1. Upload a photo to our Facebook timeline with the hashtag #mydailyburn to show us — and the world! — what living a fit and healthy life looks like to you. It could be a sweaty selfie, a picture of your tricked-out home gym or your favorite running kicks.

    2. Share a photo on Twitter or Instagram and tag it with #mydailyburn and @dailyburn. Make sure your account is public so we can see it. We can’t wait to see how you burn!

    We’ll be sharing lots of tips and showing you how we burn, so follow along on Facebook, Twitter and Instagram for inspiration and for the chance see your own photo featured! We will draw a winner weekly so make sure to check back to see if you won.

    Here's to health!

    Team DailyBurn

    The post We Want to See How You Burn! #mydailyburn appeared first on Life by DailyBurn.

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    Booty-Pop-Moves Final Collage

    Want to werk instead of work? If lifting weights and hitting the “dreadmill” aren’t for you, turn up the tunes and just bust a move! Dancing can burn up to 500 calories an hour, plus hip-hop moves are especially effective for toning your core, back, thighs and glutes. Ready to pop it like it’s hot? DailyBurn trainer Keaira LaShae, a YouTube sensation and former contestant on NBC’s “The Voice,” shows you how to pop your booty in the video tutorial below. So don’t be shy even if you have two left feet. It’s all about having fun while getting fit. 5-6-7-8, now drop it low!

    Check back for Keaira’s next twerkout tutorial later this month. And for more dance workouts from Keaira LaShae, anytime, anyplace, visit

    The post Dance Workout: How to Booty Pop [VIDEO] appeared first on Life by DailyBurn.

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    DailyBurn Postnatal Yoga

    [caption id="attachment_24967" align="alignnone" width="620"]Postnatal Love Photo: DailyBurn[/caption]

    After childbirth, easing back into a workout routine is all about baby steps! Pregnancy can take a toll on your body and mind, making it tough to jump back into a high-intensity or high-impact routine right away.  Plus, odds are good that squeezing in a workout might take a backseat to the rest of your busy life with baby. With extra errands, appointments and friends and relatives eager to stop by, fitting in time to exercise might be more difficult than ever before!

    But, on your terms, new motherhood can actually enrich your fitness routine.

    Led by world-renowned yogi and new mom Briohny Smyth, DailyBurn’s new Beautiful Belly postnatal yoga series can be practiced in the comfort of your own home. Go with the flow or take things at your own speed as Briohny — with her baby Sid — demonstrates soothing sequences designed to alleviate lingering soreness from childbirth, rebuild strength and rediscover your body. Two of the three routines even include poses with baby — a truly special way for the two of you to connect while relaxing.

    Postnatal Yoga Screenshot

    The new postnatal practices are part of DailyBurn’s Beautiful Belly yoga series, which includes 12 prenatal yoga practices that calm and tone throughout each trimester. Visit to try it free for 30 days.

    Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.

    The post DailyBurn Postnatal Yoga: A Gentler Way to Exercise appeared first on Life by DailyBurn.

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    DailyBurn InfernoHR

    InfernoHRIf you’re looking to get more feedback on your workout, heart rate training is a good place to start. Using a monitor allows you to more accurately assess how hard you’re working and how many calories you’re burning. Based on how high you get your heart rate and what zone that puts you in— one, which is usually hit during warm up, to five, the highest target you can reach — you can tell when you need to push a little harder or if you’ve reached your peak.

    The only problem: It can be distracting to constantly look down at your phone or watch to check your stats and see what zone you’re in. Well, what if you didn’t have to?

    DailyBurn’s new Inferno HR is the first heart rate zone interval training workout program that integrates participants’ live heart rate data on connected TV “primary” screens. Translation: Inferno HR syncs an iOS device with any major Bluetooth low-energy heart rate monitor, streaming the live data onto the screen throughout the workout. So as you’re jumping, and lunging, and squatting and sweating along with the video, your heart rate and zone will appear right there in front of you.

    “DailyBurn is constantly innovating to make working out at home as effective and fun as possible,” says Andy Smith, CEO of DailyBurn. “Inferno HR not only brings a new challenge to our roster of programs, but it allows our consumers to monitor their progress real-time with real data, creating one of the most accurate and interactive at-home exercise programs on the market.”

    Anja Garcia, one of DailyBurn’s renowned fitness instructors (who also teaches Inferno, DailyBurn’s first and most popular HIIT program) leads the videos. Anja will help users push their physical limits as they progress through the program, which includes four weekly workouts and three active recovery days. Each of the four workouts, Tabata POC, Body Blast, Metcon Challenge, and Build and Burn, target different heart rate zones to achieve distinct goals ranging from calorie burning to stamina building. And while Anja coaches you into each zone, you’ll be able to see your heart rate and zone right there, on screen, so there’s no hiding from the numbers.


    If you’re looking for a challenging program where you’re able to gauge your progress more accurately in real-time, and over time, Inferno HR is for you. It’s not supposed to be easy, but you’ll enjoy yourself… and your results.

    To try DailyBurn’s Inferno HR, head to

    Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.

    The post DailyBurn’s Inferno HR: Heart Rate Training, Evolved appeared first on Life by DailyBurn.

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    [caption id="attachment_26675" align="alignnone" width="620"]Photo: Pond5 Photo: Pond5[/caption]

    Efficiency is the name of the game when it comes to high-intensity interval training, better known as HIIT. The training method has skyrocketed in popularity for good reason: Alternating between all-out effort and brief recovery periods has been shown to rev metabolism, improve cardiovascular endurance and get you fitter in less time. HIIT also challenges both your anaerobic and aerobic systems. Even after you’ve stopped working out, you'll continue to burn calories thanks to EPOC, or excess post-exercise oxygen consumption.

    Not sure how to build your own HIIT workout plan? DailyBurn trainer Anja Garcia has you covered with these three HIIT workouts for every exercise preference, from the treadmill to your living room to the great outdoors. Plus, each workout takes just 10 minutes flat. You’ll be thrilled how quick and convenient they are. Lose those excuses, it’s time to HIIT it!

    10-Minute Treadmill HIIT Workout

    Hop on and off the treadmill in no time at all with this interval workout that alternates pace and incline to keep you on your toes. Sprint it out at the end with a steep uphill meant to challenge your glutes and quads. 

    [caption id="attachment_26411" align="alignnone" width="620"]HIIT Treadmill Workout Photo: Pond5[/caption]

    10-Minute Indoor HIIT Workout

    No gym? No problem. This high-intensity workout doesn’t require any equipment, so you can do it anywhere, anytime. Crank up your favorite tunes and try it on your living room floor. Rest for 30 seconds (or less) between each exercise. 

    [caption id="attachment_26412" align="alignnone" width="620"]HIIT Indoor Workout Photo: Pond5[/caption]

    10-Minute Outdoor HIIT Workout

    The weather’s warming up, so why not take your workout outside? Spring into action with a mix of sprinting and bodyweight moves. All you need is a park bench and a railing. 

    [caption id="attachment_26414" align="alignnone" width="620"]Outdoor HIIT Workout Photo: Pond5[/caption]

    Not ready to stop HIIT-ing? For longer, high-intensity workouts with Anja Garcia, head to and try her Inferno and InfernoHR programs. 

    The post 3 Fat-Blasting HIIT Workouts to Try Now appeared first on Life by DailyBurn.

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    Burn for Summer with DailyBurn

    Burn for Summer Banner

    Memorial Day is just around the corner, and we're here to help whip you into shape! With our four-week high-intensity Burn for Summer program, you'll be ready for swimsuit season in no time. Follow along and you'll get access to a specially curated program led by Anja Garcia, designed to make this your best summer ever.

    Now through May 26, we’ll be sharing a workout a day, six days a week, devised to torch as many calories as possible. Tune in with us on social media as we share tips, tricks and motivational videos from Anja, using the hashtag #burnforsummer.

    To get started, check out our workout playlist here (and below), which we'll be updating all spring long. 

    And, of course, we want to see your rocking bod as you get into killer shape! Share your progress photos with us by uploading them to our Facebook timeline or tagging us on Instagram or Twitter with @dailyburn #burnforsummer.

    The post Get in Shape With Us for Summer! #burnforsummer appeared first on Life by DailyBurn.

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    There are more than a few workouts — from running to spinning to strength training — that can leave your lower-body crying in soreness. Never fear! You can speed up the recovery process and be back on your feet in no time by releasing tightness in your quads, glutes, hamstrings, calves and feet. All you need is a foam roller plus a small round object, like a tennis or lacrosse ball, to get started with the self-massage process (aka self-myofascial release, or SMR). And while it's no cake walk — rolling out taxed muscles can make even the toughest gym rats cringe — the benefits are worth it.

    Foam rolling has been shown to help rid the body of tension and uncomfortable adhesions in the muscles and connective tissues, while improving overall mobility — and possibly flexibility, too. Follow along in the video below as DailyBurn trainer Lindsay breaks down the best way to target those pesky trigger points. Time to get rolling! 

    Foam Rolling 101: Lower-Body Release


    Want to learn more about the most effective (and efficient) ways to foam roll? Get familiar with the most common foam rolling mistakes — and how to avoid them! And once you're ready to go, head to for more recovery videos, plus a wide variety of online workouts including Tabata, bodyweight training, yoga and more. 

    The post How to Foam Roll: Lower-Body Release [VIDEO] appeared first on Life by DailyBurn.

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    Feeling sore? Taking a rest day to let your muscles recover is a step in the right direction, but releasing tension with some self-myofascial release (aka self-massage) can help reduce stiffness, improve mobility and boost performance once you’re back in action. While most people are familiar with how to foam roll their lower body, many overlook the needs of their upper half. (Hunched over a keyboard right now? We’re looking at you!) The overworked muscles in your back, lats, triceps and other hot spots for knots and tension can all benefit from some foam rolling action. But there’s a right and a wrong way to roll those muscles out.

    RELATED: Are You Foam Rolling All Wrong?

    In the video below, DailyBurn trainer Lindsay demonstrates a few moves to target common trigger points in your upper body. Keep in mind, it’s essential to maintain a stable core while balancing on the roller, and avoid rolling directly over the spine — particularly if you have any back issues. The deep tissue massage-style sensations may cause some discomfort, but your body will thank you later!  

    Foam Rolling 101: Upper Body Release

    Good as new again? For more recovery videos focused on stretching, mobility and rehabilitation, head to  

    The post How to Foam Roll: Upper Body Release [VIDEO] appeared first on Life by DailyBurn.

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    True Beginner

    It’s easy to remember who you used to be. That 20-plus pounds lighter, active individual who used to fit into those smaller sized jeans and be able to button that collared shirt. But then something happened.

    Maybe it was a new job or moving to a new city or grad school, or maybe it was coping with a loss or an accident or an injury. And suddenly your life changed: You stopped playing sports, the activities slowed down until eventually you weren’t doing much at all, and the weight started coming on. Before you knew it, your favorite clothes stopped fitting and your reflection started to change. But it’s been years now and while that person in the mirror is familiar, it’s not you. Going to the gym feels embarrassing because you’re so far from where you used to be. So what do you do? How do you start over again? The answer: with a program called True Beginner.

    Will Clifton: A True Beginner

    A Life of Service

    Will Clifton joined the Air Force when he was 17 years old. He was used to being active, whether it was wrestling as a kid, or trying Tai Kwon Do in his teens. While he never had a consistent workout routine, he also grew up playing golf (he is a scratch golfer at his home club), and always enjoyed a good hike. But he also enjoyed eating.

    In 1992, Will left the Air Force and joined the Marine Corps at the age of 23. And while he wasn’t in bad shape, he was packing on a few extra pounds. “When I shipped to bootcamp I weighed 203 pounds and was told I had to drop eight pounds,” he remembers. “I went to the physical conditioning platoon [PCP] and dropped it quick — I lost a ton of weight.” Will got down to 179 pounds and with more training started putting on bulk until he was a solid 195 pounds of almost all muscle. “I was in the best shape of my life,” he says.

    He was also the life of the party. In January of 1995 when Will was 25, his buddies talked him into going to a comedy club in La Jolla, California and getting on stage. “I put together three minutes of horrible jokes, but the adrenaline rush was awesome,” says Will. He started doing more shows on base and traveling back up to California, particularly LA, to spend more time on stage.

    A New Career

    Will eventually decided he wanted to go even bigger with his comedy routine. In 2002, after he’d joined the Army, he called up a comedy club in West Virginia and managed to land himself a gig. The act was a hit and Will realized he could make a career of it, which was good because he continued to put on pounds.

    In his new life as a comic on the road, his routine became to hit Denny’s or a drive-through on the way home from a show, get to bed by 3:00 a.m., wake up at 6 a.m. and drink a pot of coffee to do radio shows. He’d eat a big breakfast, then go back to sleep for a few hours before waking up to prep for the nightly performance. “I was about 220 pounds at this point,” says Will. “I couldn’t make weight anymore for the Army.” So he dropped out and pursued comedy full-time.

    A Life-Changing Tragedy

    On May 16, 2011, while his wife and kids were safe at home, Will’s life was turned upside down. He got into a horrible automobile accident — a woman T-boned his car so hard that she sent it spinning. Will was rushed to the hospital but because of the nerve damage done to his spine, the doctors said there wasn’t much they could do. At 40 years old, he was paralyzed. “I was rolled out to my car and instant devastation and depression set in,” he remembers. “I basically saw my life go downhill at that moment.” How could he be a comedian in a wheel chair? He had on a neck brace, was on painkillers and couldn’t even bathe himself. So Will planted himself in front of the TV and ate and ate and ate until he topped the scales at 318 pounds.

    Luckily, Will’s wife had not given up hope. With two daughters who needed to be walked down the aisle by their father later in their lives, she began to look for a new neurosurgeon willing to meet her husband. “Dr. Leary told me nothing that had happened to me was permanent,” says Will. “He said he could scrape off the bone that was falling off my spine, replace the C3, C4 and C5 bones, repair the rotator cuff in my right shoulder, put a titanium cup in my throat and lower back to protect my spine.” After a long surgery and the most painful physical therapy ever, Will began to get the feeling back in his legs and was eventually walking again. “They were saying it was a miracle,” he says.

     True Beginner

    Getting Back to Basics

    Now that he could walk again, Will knew he had to do something about his weight. He came across a casting call to be a part of a fitness video series for people who were starting out with exercise, or starting over. Will knew this program was just what he needed. He landed the role, along with seven others, and began his weight loss journey the following week. The program, now available to anyone struggling to get started, is DailyBurn True Beginner.

    Home Workouts with DailyBurn True Beginner

    If you’re trying to take the first steps into exercise or are ready to finally push past an injury or obstacle that’s been holding you back, True Beginner is the program for you. The goal is to jump-start your weight loss and ease back into fitness, focusing on strength, stamina and stability over four weeks.

    “It’s amazing to me the strength and balance I’ve gained from doing DailyBurn True Beginner,” says Will. “It’s been eight months and I’m already down to 239 pounds — I lost 30 pounds!” And he’s not alone.

    Thanks to the personalized approach that DailyBurn trainer Justin Rubin takes with True Beginner, each participant is encouraged to make progress at their own pace, without ever feeling overwhelmed or uncomfortable. And while you may have given up on programs in the past, expect this time to be different. “Justin is so motivating and actually cares about us and notices our changes even when the cameras aren’t rolling,” says Will. “When I started doing True Beginner I had to use a chair to modify every move. Now it’s nice to have the chair, but I don’t need it. I can do push-ups and sit-ups and my strength is back.”

    If you’re tired of hiding behind your weight or the fear of failure, give True Beginner a try. All of the exercises can be done in the comfort of your own home or on-the-go if you’re traveling. And with Justin, Will, Sharon, and others just like you, it’s a program you can do on your own — without feeling like you’re alone.

    “Everybody has a starting point and I’m that,” says Will. “I’m the runner’s gun and while I’m not at the finish line yet, I’m a quarter of the way around the track and I’m coming at you in the lead.”

    To get started with True Beginner, head to to sign up today, free for 30 days. 

    Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.

    The post DailyBurn True Beginner: Starting Over With Fitness appeared first on Life by DailyBurn.

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    [caption id="attachment_28883" align="alignnone" width="620"]Yin Yoga for Beginners Photo: Pond5[/caption]

    Feel like you’re trapped under a mountain of stress? While most types of yoga can help with relaxation, yin yoga, a slower style that includes many meditative poses, will be especially effective in calming your thoughts and promoting mental and physical awareness. In the video below, yoga expert Briohny Smyth leads a yin yoga practice that is designed to slow down your racing mind. It might be tough to fight the urge to fidget, but focusing on your breathing will help you release tension. Plus, training your brain to be calm has numerous benefits, including reducing stress, improving memory and boosting creativity. 

    RELATED: 10 Yoga Poses to Beat Stress

    Getting started is easier than you think. Grab a pillow, get in a comfortable position, and press play! Let Briohny’s soothing voice guide you in your practice. Now’s your chance to have your own moment of zen.

    Want more yoga tips from Briohny? Head to for full-length yoga videos you can stream anytime, anywhere. 

    The post Yin Yoga for Beginners [VIDEO] appeared first on Life by DailyBurn.

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    [caption id="attachment_18122" align="alignnone" width="620"]Photo: Pond5 Photo: Pond5[/caption]

    Just because you’re short on time doesn’t mean you should skimp on a proper warm-up. Tune in to DailyBurn’s Fit Minute podcast to hear how bodyweight training specialist and former pro snowboarder Cody Storey uses a mobility warm-up to get the most out of his workouts. Follow along (below) for the right movements to warm up the joints and promote a greater range of motion.

    [soundcloud url="" params="" width=" 100%" height="166" iframe="true" /]

     RELATED: 5 Mobility Training Tips from Kelly Starrett

    For a complete mobility program as well as a 15-minute mobility workout with Cody Storey, visit

    Originally posted September 17, 2013. 

    The post 5 Essential Benefits of Mobility Training appeared first on Life by DailyBurn.

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    Anja Pylometric Exercises

    Blast fat fast by performing these total-body movements back-to-back! Plyometrics are explosive exercises that burn calories, improve agility, and increase both strength and speed. These super-effective cardio workouts also better your balance while strengthening your muscles. If you’re short on time but want a quick and effective workout, try these five plyometric moves from DailyBurn trainer Anja Garcia. They’ll get your heart rate up and work your entire core, leaving you feeling powerful and energized. And since you’ll have plenty of time to spare, follow it up with Cody’s bodyweight exercises while your body’s still warm. Ready, set, jump!

    For more workout videos you can do in a time-crunch, visit

    Originally published on August 21, 2013. 


    The post 5 Fat-Burning Plyometric Exercises [VIDEO] appeared first on Life by DailyBurn.

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    DailyBurn LTF Ben Booker Abs

    What do you think of when you hear strength training? Huge guys and bulky girls doing bicep curls, with six-packs you could never get? Meatheads hoisting heavy weights, clanking barbells and plates you don't know how — or want — to use? If you’ve always pictured having a fit, strong physique but don’t know which program will get you there, DailyBurn's new Live to Fail (LTF) may be the answer. All you need are two sets of dumbbells and a box — no gym membership or pricey personal training sessions necessary. Skeptical you won't see results? DailyBurn trainer, Ben Booker, may just convince you otherwise.

    Meet LTF's Trainer

    Ben Booker wasn’t born with a six-pack. Fitness was always a part of his life, having been a basketball, football and track athlete in high school, but so was alcohol. It was an endless cycle for him — four months of training, followed by three months of drinking. And in his senior year of high school, everything changed. After a night out drinking, Ben got into a near-deadly car accident, leaving his back broken in two places. He was charged with a DUI and had his license suspended, at which point he turned to weight training.

    “When I started rehab, I lifted weights to try to get back in shape,” says Ben. “I used a hypertrophy program, targeting specific muscles with a designated rep range and minimal rest, which breaks down the muscle tissue so that it grows as it repairs itself.” Ben stuck with this program long enough that his body began changing. “People started coming up to me saying ‘Hey, what are you doing because it’s working.’” Ben freely shared what knowledge he had and realized how much he enjoyed helping others with fitness.

    Though it took a little more time, Ben also took control of his drinking. For years, he wasn’t able to step out of the comfort zone of the life he knew. But when he finally asked for help in 2006, the small-town Illinois-native was able to rebuild himself and find his true potential.

    [caption id="attachment_32804" align="alignnone" width="620"]DailyBurn LTF Ben Booker Abs Photo: DailyBurn[/caption]

    “If you think you have it all figured out, you don’t,” says Ben. “You have to be humble, which by definition means being able to remain teachable. My biggest gains in life have come from my most humble moments, when I’ve been on my knees, asking for help, not knowing where I was headed. It’s not until we cross that line that we can experience who we really are.” Hitting that point of failure and being able to grow from it became the seed for Live to Fail, the workout program he went on to develop with DailyBurn.

    The Workout Program

    So what does failure mean in the context of fitness? Think of it as failure to maintain pace or to be able to stay with a specific weight for a  prescribed rep range. We aren't talking about a one-rep max failure. It is about safely overloading the targeted muscle, within that rep range, for a designated result, also known as hypertrophy and definition through maximum calorie burn by keeping your heart rate high. After all, the concept of building muscle is the process of breaking it down (failure of muscle strength), to rebuild it stronger to handle the load.

    With those fundamentals at its core, LTF is a strength training program for men and women who truly want to change their bodies. If you dread spending hours at the gym on the treadmill or elliptical to get in shape, these workouts will change your mind about fitness. Each 35- to 55-minute session requires only two sets of dumbbells and a plyo box. Not sure how to even begin choosing your dumbbell weight? Ben talks you through a test to determine the correct weight for you.

    [caption id="attachment_32805" align="alignnone" width="620"]DailyBurn LTF Ben Booker Chest Photo: DailyBurn[/caption]

    During the first six weeks, you’ll do a video a day with exercises that target a specific muscle group, with four sets of 10 to 12 reps, and minimal rest. The second six weeks ups the intensity with higher reps and some supersets. Ben and the LTF team will be there to help you maintain proper form and guide you to failure on moves you might not be familiar with. “Failure comes in many forms and is different for everyone,” says Ben. “That’s what I love about this program. It’s for people who have never stepped foot in a weight room before — as well as gym rats who lift on the regular. As long as you show up every day, we’ll help you get the results you want.”

    Nutrition Plan and Supplements

    As with all fitness programs, nutrition plays an important role. LTF provides users with a full nutrition plan, complete with a formula to calculate the amount of protein, fat and carbs you’re allotted daily to hit your macronutrient goals. Nervous you’re not cut out for “dieting?” This is no starvation diet — the plan is designed to deliver the quality nutrients your body needs during periods of high-intensity training. LTF lays out meal plans and lists of foods that complement the workout program, helping to keep you full, energized and in the best position possible to make strength gains.

    “It can be a lot to start a new fitness and nutrition plan at the same time,” says Ben. But you can’t out train a bad diet. Just ask Josh Christensen, who lost 30 pounds, while gaining significant muscle definition after completing the LTF program. “You have to be all in or it won’t work,” he says. “I know because I've tried other programs without the nutrition and nothing happened. Once I educated myself and learned what to eat, the changes started coming.” Within a few weeks of starting LTF, Josh noticed strength gains and that he was losing fat. The nutrition and fitness components of LTF are designed to work together in order to get optimal results.

    [caption id="attachment_24359" align="alignnone" width="620"]Mocha Coffee Shake Photo and Recipe: Perry Santanachote[/caption]

    Nutrition also includes supplements — but don’t let that word scare you. These products get their name from being able to “supplement” for the calories, protein, vitamins and nutrients that you should be getting but aren’t able to through food. “I believe in these supplements and use them every day,” says Ben. In order to get optimal results from LTF, here's what the program suggests:

    • Pre: Taken 30-45 minutes before workout; gets you focused and energized to maximize workout
    • Post: Taken immediately after workout; includes many beneficial nutrients like BCAAs, glutamine and vitamin C to keep you from getting sore and help start the recovery process (for more info on pre and post-workout supplements, click here)
    • Creatine: Taken before workout; a highly recommended product if you want to gain muscle and size (women can take, but in smaller doses — Pre already has the recommended amount for women in it)
    • Fuel-6: Vegan, dairy-free, soy-free and gluten-free protein powder taken post-workout or anytime during the day in the form of protein shakes; helps get you more protein if you’re not able to get enough through whole foods
    • Multivitamin: Taken in the morning with a meal; helps you get the vitamins and nutrients your body needs daily, such as Omega-3 fish oil

    Why Try It

    There’s no shortage of programs promising to get you ripped — fast. You may know firsthand that many, if not most, fall flat. That’s why LTF sticks with you for 12 tough but transformative weeks — providing you with workouts, nutritional advice, and the motivation you need to keep you on track. If you show up and put in the work, the results will follow — muscular arms, washboard abs and well-defined legs, chest and back. And for ladies, this program will build strength and definition all over — without adding bulk. But the physical transformation is just the beginning: Commitment to your fitness will help you think clearer, sleep better, focus more at work, and have more confidence.

    “I believe there are four big aspects in life: mental, emotional, physical and spiritual,” says Ben. “When you push yourself physically, it can help you mentally and emotionally. Finding that clarity and balance that can come through physical fitness, by pushing your body to failure and then moving past it, that’s how we become stronger. And that’s what LTF is all about.”

    If you’re looking for a strength training program that will change you, try DailyBurn’s Live to Fail program here, free for 30 days.

    Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn. Neither these products, nor the statements herein, have been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease or condition.

    The post Live to Fail: A New Strength Training Program from DailyBurn appeared first on Life by DailyBurn.

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    MetCon Workout

    [caption id="attachment_33302" align="alignnone" width="620"]MetCon Workout Photo: Pond5[/caption]

    Can you transform your body in 20 minutes? Unlikely. But can short, but intense workouts get you results over the course of several weeks? The answer is yes.  

    You may have heard of HIIT (high-intensity interval training), but that’s not the only interval game in town. Enter: metabolic conditioning, aka MetCon, a specific type of interval training designed to improve the delivery of nutrients to the body with set rest and work ratios. This increase in efficiency translates to other activities so you can lower your time in your next mud run or even your next marathon.

    The Science Behind Going All Out 

    "The goal of metabolic conditioning is to train your body to work at a higher intensity and increase the efficiency of storage and delivery of energy."

    The prevailing wisdom many years ago was that long endurance training sessions were necessary to improve your cardiovascular system. Now, research suggests there’s more than one way to improve your cardio fitness. Study after study has continued to show that interval training, the art of alternating high-intensity with low-intensity efforts, can be beneficial for your heart and lungs. High-intensity training can also be just as effective as traditional endurance training at burning fat. And thanks to the afterburn effect, you’ll continue to burn calories and fat immediately following your all-out training session. Ramping up your workout intensity may even help reduce the risk of cardiovascular disease.

    According to Ben Booker, DailyBurn trainer and owner of Second Chance Fitness, the goal of metabolic conditioning is to train your body to work at a higher intensity and increase the efficiency of storage and delivery of energy. The methods behind the protocol involve pushing your heart and body to the max before allowing a brief period of recovery and then repeating. As Booker explains, the more you do this, the more efficient you become meaning your body is able to deliver oxygen, pump blood, and meet the demands of exercise with less work.

    So how exactly can 20 minutes of high-intensity exercise mimic the effects of a longer cardio session? Research suggests the answer lies in specific enzymes and cell signaling pathways stimulated by all-out effort. In short, the “on” periods where you’re working as hard as possible create a cascade of events within the body that leads to beneficial adaptations such as an increase in mitochondria (the “power plant” of the body) and an increase in our ability to burn fat for fuel. 

    When to Push Your Limits

    While going all-out can be advantageous, doing it every day can actually be detrimental to your success. Whether you’re getting started with a new workout routine or adding metabolic conditioning to your regular training program, Booker advises doing no more than two 10- to 30-minute sessions a week. Also, be wary of tacking them onto other workouts in the same session, since adding them onto an exhausting lifting session can lead to injury due to fatigue. (Note: If you’re schedule leaves you no choice but to combine them, shorten the overall time of the workout by doing fewer intervals.)

    When it’s time to get to work, Booker suggests movements like bodyweight squats, which are easily modifiable and can be done virtually anywhere. Complex, full-body exercises also beat out machine-based variations that isolate only one muscle group.

    The final lynch pin before getting started: selecting your work-to-rest ratio. A 30-on/30-off ratio would mean you’re going all-out for 30 seconds, followed by a 30 second rest. Not quite up to speed? Move to 20/40 or 15/45 depending until you build up your fitness level. The key is to push yourself towards your max heart rate, Booker says, not go head-to-head with the guy or girl next to you.

    The Ultimate MetCon Workout

    Ready to let the transformation begin? Perform each exercise for 30 seconds at a high intensity, followed by a 30-second break. Repeat the entire sequence five times (30-on/30-off) for a total of five minutes before moving on to the next exercise. Remember, the goal is to work as hard as possible at a pace you can sustain for all five sets!

    [caption id="attachment_33301" align="alignnone" width="620"]The Ultimate MetCon Workout Photo: Pond5[/caption]

    1. Bodyweight Squats
    How to: Start with your feet slightly wider than hip-width apart, and begin to lower the body, sitting back on your heels as if you’re sitting back into a chair (a). Keep your upper body tall and avoid letting your knees pass your toes. Try to get low enough so that your upper thigh comes below parallel with the ground before pushing through your heels to drive back up (b).
    Modification: Use a chair or a box as a target when you’re sitting back in the squat. If necessary, just sit down on the box. Then, stand up by driving through your heels with good squat form.

    2. Box Push-Ups 
    How to: This is just like a traditional push-up, but instead of placing your hands on the ground, place them on each side of a box (a). The goal is to squeeze the box throughout the entire exercise as you lower your chest all the way to the box (b). Then, be sure to keep the body in a straight line the entire time while you push back up (c).
    Modification: As you continue to build strength, you can modify this exercise in two ways. First, you can drop down to your knees and continue with the push-up rather than being on your toes. In this variation, you’ll still want to keep your body in a straight line (from your head through your knees). Second, you can shorten the range of motion by not lowering all the way down to the box.

    3. Frog Jumps
    How to: You’ll ideally want to use a low box for this one, but you can use the floor if necessary. Start in a push-up position with your hands planted firmly on top of the box (a). In one explosive movement, hop your feet forward around each side of the box so you land in a squat position with your feet in line with your hands (b). Then, spring back to the starting position (c).
    Modification: Rather than explosively jumping back and forth, step one foot forward at a time, then step each one back to the starting position. The key is just to keep moving at your own pace! 

    4. Burpee Box Jumps 
    How to: Start by bending your knees slightly and exploding up onto a box like a traditional box jump (a). Then, jump off, place your hands on the box, and hop your feet back so you’re in a push-up position (b). Perform a push-up touching your chest to the box (c). Then, hop your feet back underneath you and perform another box jump (d).
    Modification: You can modify this exercise in multiple ways. First, you can step up on the box instead of jumping. You could also remove the push-up. Finally, you could step back into push-up position as opposed to hopping back. Pick whichever variation lets you work at a high-intensity for the entire 30 seconds.

    For more strength and MetCon workouts, try DailyBurn's Live to Fail strength program, free for 30 days. 

    The post The Ultimate 20-Minute MetCon Workout appeared first on Life by DailyBurn.

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