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No Excuses!

3/22/2017

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Are you a hard working man or woman that sits at a desk working your brain but not your muscles? Would you like to know some quick tips to having the best of both worlds? Working out in the office may not be the most glamorous thing but we know that office workers may not have much time for the gym. Doing simple stretches and exercises can also help you stay awake and alert. Here are five stretches and exercises each that can help!

Stretches (15-30 second duration)

  1. Neck: Tilt your head toward your shoulder and hold your head there. Make sure to do this slowly so that you do not injure your neck. 
  2. Arm and Shoulders: Take one arm and place it over your chest keeping it straight. With your other arm curled over that arm, pull the straight arm closer to your chest to create tension. 
  3. Back and Hamstrings: This stretch is a little more discreet because it can be done standing up or sitting down. Bring your chest to your thighs and then straighten your legs, again slowly, to stretch the hamstring. 
  4. Thighs: If you have ever done any athletics, you should be familiar with this stretch. Simply grab your ankle and then pull it toward your buttocks. 
  5. Calves: Prop the end of your foot against a wall or the edge of your desk with your heel on the floor. Slowly lean your knee toward the wall or desk

Exercises

  1. Squats: Three times a day, stand up and sit down ten times throughout the day
  2. Shoulder Shrugs: Pick your shoulders up high until you can’t anymore while rolling them in a backward motion ten times then in a forward rolling motion ten times.
  3. Dumbbell Curls: This is a great exercise if you are on the phone for your job often. All you will need are dumbbells. Do twenty reps three times a day and if you’re on the phone then you can do them one at a time!
  4. Dips: Work your triceps using your chair! Hold yourself up over the edge of your chair then, using your arms, lower yourself toward the floor and then lift your body back up by extending your arms. Do ten reps, three times a day.
  5. Assisted Push-ups: Simply lean against your desk with your arms extended as if you were in push-up position. Then proceed to do push-ups of ten reps, three times a day. ​​

Although these exercises may not be the best for an ultimate workout, they will keep you moving. On days that you cannot make it to the gym these simple exercises will keep your body in shape and motivate you to stay in shape. Don’t expect major results but you can expect to keep those gains until you can get back to the gym. No more excuses people!
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hELL cAMP & mOTIVATION

3/15/2017

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Why do many people fail at working out, losing weight,  or meeting their goals? 
I believe people lose motivation.

At some point, the appeal of 'getting there' is shadowed by the actual effort, time, and work that go into the process. So how can you keep motivated? What can you do to meet your goals and succeed in your fitness regime? Here are some tips that may help you out:
​
1) Keep a schedule!
           If you write a schedule with your workout plan already prepared and planned out, you are more likely to stick to it! It takes 30 days to create a habit, and after doing so, you're workout routine will become a habitual practice.

2) Find an accountability partner!
           Find someone to keep you on track as you work to meet your goals. Whether you keep tabs on each others diets or workouts, or spot forms during intense sessions, a good workout buddy will do wonders when you're seeking encouragement to keep moving.  (At Hell Camp, you don't get the choice!)

3) Reward yourself!
              When you workout consistently and keep up a strict routine, you may think that keeping away from sweets during a diet, or a rest/stretch day during a fitness regime is the normal thing to do. You would be wrong! Though we like to encourage people to keep going and push to their limit, at the end of the day, we are still human. Take a rest, reward yourself and your body! You deserve it!  Also, if you plan for a reward after meeting a certain goal, you are more likely to continue on in the hopes of obtaining it!

4) Break it up!
                You ever hear of people working out too hard too fast? Or dieting for an ultimate weight that's many pounds lighter than their current weight? Long term goals may work for some people, but breaking goals up into smaller segments may help you reach your goals at a more effective manner. 

5) Last but not least, BELIEVE in yourself!
                We know, it's really hard to keep a goal in mind. But, with all of these steps and ideas your motivation is bound to stick! At the end of the day, however, the most important thing to do is to believe in your own ability and power as a motivated being.  You may have worked out to impress someone, lose weight, or even get your adrenaline pumping, but if you don't believe in yourself than it will be extremely hard for you to reach your goals.  You are powerful,  your are capable, and you can do anything you can put your mind to! 

If you found these tips helpful, please comment below or let us know some things you find helpful that motivate you to meet your fitness goals! If you're interested in a Hell Camp, check out our latest events to sign up for our next workout session! We'd love to see you there and keep you motivated!
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