Orriant Advanced Cardio 3

Here is another "Finish In Minutes Workout" from Orriant:

Warm Up

Advanced Cardio #3

Cool Down

Orriant Intermediate Workout #3

Here is another "Finish In Minutes Workout."

Warm Up

Intermediate Full Body Strength

Cool Down

In case you missed the previous workouts, here they are.

Beginner 1

Beginner 2

Beginner 3

Intermediate 1

Intermediate 2

Advanced 1

Advanced 2

Advanced 3

Orriant Advanced Workout #3

Here is the third advanced edition of Orriant's "Finish In Minutes Workout."

Warm Up

Advanced Upper and Lower Body Strength

Cool Down

Here are all the workouts, in case you missed one!

Beginner 1

Beginner 2

Beginner 3

Intermediate 1

Intermediate 2

Advanced 1

Advanced 2

Orriant Advanced Workout #1

Here is the first advanced "Finish In Minutes Workout":

Warm Up

Advanced Cardio

Cool Down

Don't forget to try out the previous workouts from Orriant!

Beginner 1

Beginner 2

Beginner 3

Intermediate 1

Intermediate 2

Orriant Intermediate Workout #2

Here is another intermediate "Finish In Minutes Workout."

Warm Up

Intermediate Full Body Strength

Cool Down

Orriant Beginner Workout #3

Here is the third installment of Orriant's "Finish In Minutes Workout."

Warm Up 

Beginner Cardio Strength

Cool Down

If you missed the others, don't forget to try Beginner Workout #1 and Beginner Workout #2!

Orriant Beginner Workout #2

Here is another Orriant beginner "Finish In Minutes Workout!"

Warm Up

Beginner Plank Workout

Cool Down

If you missed the first beginner workout, click here!

Orriant Beginner Workout #1

Orriant's "Finish In Minutes Workouts" are finally here!

Click here for a Tabata Intro

Don't forget to start with the warm up and finish with the cool down!

Warm-Up

Beginner Cardio Workout

Cool Down

Safe, Healthy, and Stress Free Travel

When it comes to traveling and being on the road, staying healthy isn't always a priority. However, that doesn't mean it shouldn't be important. Whether you are traveling for business or traveling for vacation, here are a few tips for staying healthy:

Traveling out of the Country?

• It is good practice to see your doctor at least 6 weeks prior to your traveling time to make sure you are up-to-date on your vaccinations.
• Ask your doctor if there are any safety precautions that you should be aware of before you leave. For example, a person dealing with heart failure might need to take shorter flights with more stops to prevent sitting for long periods of time. Others might need to take certain medications to prevent contracting an infectious disease.
• You can use the Internet for general health information for places you will be visiting to see if there are any outbreaks of diseases: Centers for Disease Control and Prevention (CDC) has this helpful website resource, www.cdc.gov/travel.
• If you are taking a cruise you can find your ship’s sanitation inspection scores, www.cdc.gov/nceh/vsp.
• WebMD recommends finding out where you can get the best medical care in the region you are visiting. The U.S. State Department's website, www.usembassy.gov, lists every U.S. embassy worldwide and lists some doctors and medical facilities in those countries. Find out if your insurance company will cover you. You may need special travel health insurance.

Stress While Traveling

• Traveling can be stressful, so here are a few tips to keep your stress in check:
• If traveling by air, arrive early before your flight and be sure to check departure times. For domestic flights, it’s recommended to arrive 1 ½ hours early and for international flights, plan to arrive at least 2 hours early.
• Pack security smart. Use a TSA approved lock so your suitcase can be opened as needed without risking damage.
• Dress for security. Remove all metals and stow in your carry-on baggage so you can spend less time in screening.
• Get plenty of rest before traveling, and limit alcohol and caffeine while traveling to help with adjusting to a new time zone.
• Having a patient, happy attitude can also make a difference with keeping stress levels down. Try smiling at those around you to help ease any tension. 

Kickboxing | Spinning | Zumba©

You’ve heard the raves and seen the crowds. Perhaps you’ve wondered what all the fuss is about!? Here are just a handful of reasons group fitness rocks!

STRUCTURE: With few exceptions, each group fitness class includes the three components of a well-rounded workout: warm-up, training (the “workout”), and cool down. You get the whole package! And because group fitness operates on a strict schedule, you’ll have to plan ahead of time to make it happen (hint: The things that get scheduled are the things that get done!).

UNITY: Uniting a group around a common goal brings an energy to your workout that you just can't mimic on the machines. At least for the duration of the class, you’re all in it together!

VARIETY: With offerings ranging from boot camp to hula dancing, there’s something for just about everyone. Even within the same class format, each instructor has his or her own style. If you don’t feel comfortable with a certain instructor, check the schedule for other options before giving up on the class entirely.

FLEXIBILITY: Just like any group setting, you will see all kinds of shapes, sizes and fitness levels around you. Most instructors will demonstrate the same moves at different “levels” or intensities so you can make it your own. Pace yourself. Feel free to opt-out of any move you feel uncomfortable with. Just keep moving!

RESULTS: You'll naturally push yourself a little harder and a little longer in a group fitness class because you'll have more adrenaline—and because someone else is calling the shots! Additionally, most classes follow an interval format, with a few minutes of higher intensity work followed by a recovery phase. As a result, you’ll burn more calories than you would during a typical, steady pace workout. For best results, participate in several different class formats to keep your workouts fresh and avoid adaptation (the dreaded plateau!). 

Zumba Fitness

Exercise is one of the more efficient ways to improve your physical and mental well-being. To break past the frustrations exercise can sometimes bring, it is important to find ways to make exercise fun. No matter your age, limitations, or fitness levels there are enjoyable ways to fit in physical activity and get you feeling better every day.

Sure, pounding on a treadmill day after day may not be everyone's idea of a good time, so why not try a more low impact yet high yield workout like dancing? Dance is once again becoming a favorite form of exercise across countries, largely due to the new trend called Zumba. It all started in the mid 90's when the founder forgot his music for a traditional aerobics class he was teaching, so he was forced to improvise using the tapes he had in his backpack.  Those tapes consisted of salsa inspired music. Spontaneously he created a new kind of dance-fitness that focused on letting the music move you. The class loved it! That day a new concept was born, Zumba Fitness.  Their slogan is "Ditch the workout, join the party!" The first class  has since evolved over  the years and now incorporates hip-hop, salsa, belly dance moves, squats and lunges to name a few. Zumba classes are being offered in over 140,000 locations around the world in over 150 countries. If you would like to find a class near you, visit their website zumba.com and click the link "Find a class" on the top banner. Need another reason to join the trend?

"Dancing (including Zumba) is great for your heart, improves your balance and joint stability, helps prevent osteoporosis, and burns calories," according to Dr. Sperling of WebMD. “If you danced 60 minutes a day, you could lose an additional 10 to 12 pounds in a year” (WebMD, Fitness Basics). The more intense the dance is, the higher your heart rate will be and the more calories you will burn. The key is to move your whole body.

 If you are not comfortable diving right into a Zumba class, you can purchase Zumba DVD's to follow along to in the comfort of your own home. You could even search online for dances to follow along to, or create a playlist of your favorite tunes and be your own choreographer. If you need a nudge to get to a class, invite a friend or co-worker to join you.

Most importantly remember that exercise doesn't have to be boring! You can make it fun. Look for ways to change up your routine from time to time to keep it exciting. Don't be afraid to let dance be part of that routine.

www.orriant.com