Functional Fitness-What Exactly Is It?

There’s a lot of talk online and off about something called “functional fitness.”

However, few people understand what it is and why it may be important.

Functional Fitness Exercises

Functional Fitness Exercises

Even fewer know how to actually achieve functional fitness.

Understanding what it is can help you integrate it into your daily life.

And your weekly workout routine.


What Is Functional Fitness?

Functional fitness is an exercise.

That trains your muscles to work together.

In an effort to prepare them for common movements.

That you make during your day.

For example, the basic squat is a functional movement.

Each time you sit.

You use the same muscles that you use when you perform a squat.

Imagine your movements as you pick up a heavy box.

Or a bag on the floor.

Same Muscles

What about when you put away something in an overhead cupboard?

You use your back, shoulder, and arm muscles.

Functional fitness exercises strives to improve how.

Your muscles work together including your strength.


Why Is Functional Fitness Important?

Most often, when people suffer from injuries at home.

It’s because they have a weakness.

For example, you pick up a heavy box.

Off of the floor and your back spasms.

Suddenly you are on the floor flat on your back with pain.

Rotator cuff injuries often happen with the most basis movements.

You put a plate away on a high cupboard.

And suddenly you have intense shoulder pain.

You’ve torn a muscle.

Functional fitness exercises, when it’s added to your workout program.

Can reduce your risk of these types of injuries.

It improves mobility, balance, and strength.

And makes life just a bit more manageable.

It reduces the risk of falls.

And strengthens joints, ligaments, and tendons too.

Functional Fitness Exercises

Functional Fitness Exercises


How Do You Add Functional Fitness To Your Day?

So how do you integrate functional fitness into your workout?

Look to add movements that aren’t done in isolation.

For example, a biceps curl is an isolated movement.

Lunges, squats and shoulder presses are all movements.

That require using multiple muscle groups.

You can work on different muscle groups each day.

For example, on Monday, Wednesday, and Friday.

You can work on lower body functional fitness.

On Tuesday, Thursday, and Saturday.

You can work on upper body functional fitness.

Movements can be performed at home or at the gym.

Body weight movements are just as effective in the beginning.

As you become stronger.

You might add weight to the movement.

For example you can do an air squat right now.

As your leg and core muscles become stronger.

You can squat with a kettlebell, hand weights or a barbell.

Functional fitness is for everyone.

Regardless of their athletic ability.

Add it to your workout today.

You’ll be taking one powerful step.

Toward overall health and reduced risk of injury.

What is the Ketogenic Diet Plan?

Ketogenic diet plan is not a fad diet, but a way of eating to manage weight loss.

People are undoubtedly excited to get to the meat, so to speak.

Ketogenic Diet Plan

Ketogenic Diet Plan

Of what you can and can not eat.

But first, let’s talk about what a ketogenic diet is.

It’s any diet that pushes the body into a process called ketosis.

This is the method where fats are burned for energy.

Rather than utilizing carbohydrates for energy.

Doing this correctly.

The Keto diet asks the dieter to consume substantial amounts of fats.

Moderate amounts of protein and very low amounts of carbs.

With a traditional diet.

Our bodies normally transform carbohydrates into glucose.

That’s delivered throughout the body as a source for energy.

On the Keto diet.

We enter ketosis by restricting our carbohydrates.

Causing our livers to begin breaking down fat cells.

Into fatty acids and ketones to get used as energy.

  • Ketogenic originates from the ketones naturally produced in the body.
  • When your body uses fat as energy, these are formed.
  • On a traditional or normal diet, we eat primarily protein.
  • Carbohydrates, and some fat. The extra fat is stored.
  • On the Ketogenic diet, you eat mainly fats, very few carbohydrates, and just enough protein to maintain growth.
  • When the body is producing ketones, fat is being used for energy.
  • When you eat carbohydrates, the body produces glucose or blood sugar.

The body enters a state of ketosis when on the Keto diet.

Ketosis is an energy state.

Where the body uses alternative fuel to provide energy.

This implies it begins burning fat.

Rather than using carbohydrates for fuel.

Ketogenic Diet Plan

Ketogenic Diet Plan

You achieve ketosis when you eat a very low quantity of carbohydrates.

Which will depend on the plan you are following.

And the stage you are in.

Typically, it’s 20 grams a day to begin with.

Your diet will include mostly fat, protein and green vegetables.

The Keto diet, like many low-carb diets, is not a new fad.

It became more popular in recent years.

Thanks to Dr. Robert Atkins.

Following the release of Dr. Atkins New Diet Revolution in the 1990’s.

It’s easy to follow a plan that is highly effective.

Without feeling hunger or experiencing cravings.

Another reason for its popularity.

Is the possibility of losing weight without exercising.

Those who are seriously overweight, have disabilities or injuries.

That prevent them from any type of normal exercise.

Find this diet helpful in weight loss.

Conventional Usage

Before we get into the way you can benefit from it.

I want to give you a little history on the diet.

The Keto diet has been in existence for over 90 years.

It was designed in 1924 by Dr. Russell Wilder at the Mayo Clinic.

Traditionally used for effectively treating epilepsy.

It fell from use after the surge of new anti-seizure medications.

In the 1940s became popular.

It was later found.

That the ketogenic diet was helpful in treating epileptic seizures.

Often in cases where no other medicine helped.

Traditionally, the ketogenic diet for epilepsy.

Is about 75% fat, 5% carbohydrates, and 20% protein.

It’s been used for a variety of medical conditions with success.

Ketogenic Diet Plan

Ketogenic Diet Plan

Giving up carbs or sugar helps the body.

In many ways including weight loss.

The Keto diet is effective for weight loss.

But has many other benefits to your health including:

When their seizures have not responded to different seizure medicines.

Doctors usually recommend the ketogenic diet for children with epilepsy.

There is evidence from some uncontrolled clinical trials.

And studies in animal that the ketogenic diet.

Can help in a broad range of neurological.

And neurodegenerative disorders including.

  • Alzheimer’s disease
  • Parkinson’s disease
  • Multiple Sclerosis

It may also help in cases of traumatic brain injury and stroke. (Source:

  • Sugar can feed cancer cells causing them to multiply.
  • Eliminating sugar and carbs may be effective in reducing or fighting cancer.
  • Improves cardiovascular risk factors
  • New research is showing the Keto diet can be helpful in treating Autism.
  • Recent work in the last decade shows that.
  • The therapeutic effects of the ketogenic diet
  • In many pathological conditions such as diabetes, polycystic

ovary syndrome, acne, neurological diseases.

And the amelioration of respiratory disease risk factors. (Source:

There you have it.

The benefit of the Keto diet is more than simply losing a few pounds.

Even though the diet was traditionally used for the treatment of epilepsy.

It has many other benefits that many people will profit from.

Fitness Boot Camps For Health Benefits and Fun!

The definition of fitness boot camps has changed over the past few years.

It’s not the grueling military-type drills of the past.

Fitness Boot Camps For Fun

Fitness Boot Camps For Fun

But are now geared toward group dynamics and creating camaraderie.

Sports and fitness boot camps are now designed with goals in mind.

To help you reach the next level of physical fitness or sports acumen.

But they’re also peppered with some fun and new ideas.

Fitness Boot camps come in all shapes, sizes, prices, training levels and targets.

Fitness boot camps are often led by personal trainers and former military trainers.

And are designed to build your strength.

And increase your expertise in a variety of ways.

Intensity levels increase during an hours time.

That is usually allocated for the training.

Depending on the boot camp you choose.

The focus is usually on meeting a goal.

It could take a team effort, couples or competitive teams.

And games to reach the designated level of improvement.

Social support is usually required in boot camps.

Unlike a gym environment.

Where you work out on your own.

There are sport specific boot camps that cater to.

Golf, baseball, tennis, Yoga, soccer, basketball and more.

There are also holistic boot camps.

Fitness Boot Camps For Fun

Fitness Boot Camps For Fun

That will provide mental incentives that can help you become motivated.

And better able to sustain your fitness level.

After the boot camp is over.

Themed boot camps are also popular.

When a person is interested in the implementation of one method.

To improve fitness or performance on a targeted area.

For example, if you’re interested in the sport of boxing.

You can choose a themed boot camp that are taught by boxing trainers.

That use the large bags and other specific methods for boxer training camp.

The benefits of boot camps are many.

Besides improving your fitness level for a chosen sport or goal.

You’ll benefit from the positive mental influences.

Constant aerobic exercise designed to push you to the next level.

Release tension and lower blood pressure.

Motivation is also a large part of boot camp training.

You’ll likely leave the boot camp.

With the motivation and skills.

Necessary to get you to the next level.

Of expertise in your chosen sport or fitness level.

You can choose from day boot camps.

Or longer ones that may include rooms and meals.

You’re sure to find a boot camp that fits your goals and chosen sport.

Look online for more information about boot camps near you.


Can A Fat Camp Help You Maintain Weight Loss?

The goal of fat camp is to help overweight or obese children.

Or adults lose weight by teaching them new exercise and diet habits.

Fat Camp For Weight Loss

Fat Camp For Weight Loss

And by making lifestyle changes.

So they can maintain weight loss after they leave the camp.

There are also programs in place to raise self-images.

of those who may have suffered abuse or teasing from being overweight.

Losing weight in a healthy way by making better choices.

Can help an individual lose as much as two to five pounds.

During a week of residing at a weight loss camp.

These behavior changes will hopefully get overweight adults and/or children.

On the right track so they can keep losing weight.

Until they reach their goals.

When searching for a fat camp that will benefit you.

Or your loved ones the most.


Look For The Following Features And Then Choose One That’s Best For You:


* Nutrition – It’s especially helpful for overweight children to learn how to snack.

And eat their meals without gaining extra pounds.

A weight loss camp for children and adults should include this training.


* Exercise – Any weight loss program should include exercise.

Look for a camp that provides a variety of weight loss exercises.

Including dance and sports.

Children who are interested in a sport.

Rather than sitting to play video games.

Are much more likely to lose the weight and keep it off.


* Mental Issues – A good weight loss camp should always address self-esteem issues.

That both adults and children may have as a result of being overweight.

Most camps will have trained counselors.

Who will meet with camp attendees on a regular basis.


* Variety – A weight loss camp shouldn’t be all drudges.

A focus on exercise and diet is necessary.

But a great fat camp should also include such fun activities.

As swimming and horseback-riding to break the monotony.

Fat Camp For Weight Loss

Fat Camp For Weight Loss


* Social Activities – It helps to have comrades who are trying to overcome the same problems.

Lifelong friends are often made at these camps.

And can be of significant help and encouragement.

When the campers return home.


* Behavioral Therapy – New theories for weight loss are centered.

On changing the behavior of those who need to lose weight.

A residential weight loss camp can help in this area.

By changing the bad habits of eating and exercising into good ones.


Those who attend week-long camps usually average.

A weight loss of two to five pounds.

But those adults or children.

Who are significantly overweight may loss more.

One of the key elements of a weight loss/fat camp is that.

The camp enlists the help of family members and friends.

To support the person after they leave the camp.


Healthy Breakfast Ideas Your Kids Will Love

Healthy breakfast ideas that give kids plenty of energy to start there day.

Kids are picky eaters; there’s no getting around it.

Healthy Breakfast Ideas

Healthy Breakfast Ideas

While it’s so tempting to go for an easy fix.

And just give them a bowl of Fruity Pebbles every morning.

You have to realize that this is not healthy for your child.

Cereals are highly processed.

And they are almost 100% refined carbohydrates.

Cooking breakfast for your kids.

Doesn’t have to be a production number each time.

In fact, you can whip up a healthy meal in as little as 10 minutes!

Check out these healthy breakfast ideas below.

that your kids will go crazy about.


Ham And Egg Panini

Ingredients: cooked ham (you can use any kind of ham like turkey, prosciutto, smoked or farmer’s ham).

1 large egg, salt and pepper

2 slices of wheat or multigrain bread

And a slice of low fat cheddar or Swiss cheese.

Directions: 1.) beat the egg in a small ball and add a dash of salt and pepper

2.) put a few drops of olive oil into your nonstick skillet.

Pour in the egg and scramble until fluffy.

3.) transfer the cooked egg to the sliced bread then top it with ham and cheese

4.) Put the other slice of bread on top.

And then grill it in a Panini press for 2 to 6 minutes.

Depending how brown you want the bread to be.

If you don’t have a Panini press.

You can just grill the sandwich on your skillet.

Healthy Breakfast Ideas

Healthy Breakfast Ideas


Homemade Granola Bars

Ingredients: 1 1/2 cups rolled oats,

1 cup dates, 1/4 cup honey,

1/4 cup almond or sunflower seed butter,

1 cup chopped roasted almonds (unsalted)

And 1/2 cup of dried cranberries.

Directions: 1.) Put the dates in your food processor.

And process until it forms a dough-like consistency

2.) Pour the honey and almond or sunflower seed butter into a small sauce pan.

And warm over low heat until well-combined.

3.) Combine the oats, almonds, dates and cranberries in a bowl.

And then pour in the honey and nut butter mixture.

4.) Mix everything together and press the mixture into a 8 x 8 baking dish lined with parchment paper

5.) Cover the pan with a plastic wrap.

And allow everything to set in the fridge for 20 minutes before chopping the bars.


*This is a great make-ahead recipe that the kids can eat as a snack.

Healthy Breakfast Ideas

Healthy Breakfast Ideas


Breakfast Parfait

Ingredients: 3/4 cup low-fat plain yogurt.

1 cup blueberries or any fruit that your kid likes.

And 2 teaspoons wheat germ.

Directions: Place yogurt in an ice cream/dessert dish.

And top it with fruits and wheat germ.

That’s it! It couldn’t be easier than that.