Category Archives: #MunAMode

Get ready to bring the heat. #MunAMode has a bunch of heart-pumping exercise videos, articles and fitness inspiration. Whether you’re just starting out on your fitness journey or you’re a seasoned veteran, you’ll find a workout for you. From 5 minutes to 45 minutes, these workouts cater to your time constraints. Plus, discover articles about every facet of fitness for the best results. Have an idea for what you’d like to see? I’d love to hear it!

Find #MunAMode on social media! We’re on Instagram @munamode. Use the hastag #MunAMode.

Why sitting is ruining your life

Think back on the last 24 hours of your life. How much of it were you sitting? Seven hours? Eight? 10? More?

If you’ve followed any news or health outlet in the last few years, you’ve probably heard how bad it is to sit all day. When it comes to the negative health effects of sitting, professionals are calling it the new smoking. Simply put: The negative impacts are bad. Really bad.

Here are a few fast facts:

  • The average American adult sits 10 hours a day.
  • Standing burns 50 more calories per hour than sitting.
  • Even if you exercise regularly, you could still be at risk. Sitting more than 8 hours a day increases your risk of disease regardless of activity level.

The negative health effects of sitting

In and of itself, sitting isn’t necessarily bad for you. It’s when you do it for long periods of time that it starts to wear on your body. Not only does sitting drain your energy, it reduces your overall quality of life. Looking for more examples? Here are just a few.

  • negative health effects of sittingYou burn less calories and your metabolic rate decreases.
  • Blood sugar levels are affected, and insulin production increases.
  • Muscles in the legs effectively shut down.
  • Back muscles incur added stress.
  • Blood pressure levels increase.
  • Certain enzyme function decreases, affecting the number of harmful blood fats found.
  • Blood clots can form, leading to heart attack or stroke.
  • Circulation of blood decreases, causing numbness, tingling and nerve damage.
  • Your risk of developing the following diseases increase: heart disease, obesity, cancer, diabetes, dementia, depression.

Even though we know these things to be true, most Americans sit a good portion of their waking hours. The question is: Why? To a large extent, we can blame this on the rise of the desk job. But even if you have a job that requires you to be at a desk all day, there are plenty of options. Simply standing up once an hour to shake out your legs is better than remaining seated for extended periods of time.

If you’re interested in calculating your average time spent seated each day, you can go to the fancy link. It takes just a few moments to answer the questions, and then at the end it will give your total sitting hours per day as well as your risk for sitting disease.

One way to sit less is to move more! That’s where Body and Mind by Muna can help. The online gym makes it easy to get our workouts in whenever and wherever you have time. Questions? Let me know!

Exercises you can do anytime, any place

You’ve probably heard people say that they’ve found exercises you can do anytime, anywhere. Planks, squats and pushups usually top the list. But let’s be honest, can you really do them anytime, any place? Are you going to drop down and do a set of pushups while you’re in line at the grocery store? Probably not. Continue reading

tuck jump Copyright Body and Mind by Muna

Get Moving: Free June Fitness Challenge For Busy People

Ready to get your summer started? Between work, baseball practice, graduation parties, BBQs and more, is there really time to fit in exercise? Yes! Yes there is! This fitness challenge is perfect for people who are just starting out on their fitness journey as well as those who are incredibly busy this time of year. Bonus: It’s completely FREE! Continue reading

six-pack ab training by daveynin via flikr

Intimidated by your first fitness class? Don’t be

Walking into a new gym or fitness class can be intimidating. You worry whether you’ll fit in. You worry if you’re wearing the right clothes. And, especially if you’re out of shape, you’ll worry that everyone is watching and judging you for being there. Here’s the truth of the matter: Everyone is so concerned with themselves that they barely have any time to give you a second glance. Continue reading

scale Copyright Body and Mind by Muna

How to know how often to weigh yourself

When people try to gain or lose weight, they often begin to question how often they should weigh themselves. Some professionals suggest weighing every week or every other week, while some say daily. But with those varied suggestions, how do you know how often to weigh yourself? Continue reading

medicine ball. Copyright Body and Mind by Muna

More exercise equipment considerations

Exercise equipment is everywhere. Whether you’re walking through the aisles of a fitness store or you’re at the supermarket, you’re sure to see a jump rope, thigh toner or balance board. Each one boasts great fitness results, which can make it really hard to choose one to purchase. Continue reading

bathroom scale by Britt-knee via Flikr

Why isn’t the scale moving?

Stepping on the scale day after day, week after week only to see no progress is very frustrating. You eat well, and you exercise regularly. And yet … the scale isn’t moving. The question is: why not? The truth is, there’s more to weight loss than calories in, calories out. Here are four other things that could be hindering your weight loss. Continue reading

resistance bands. Copyright Body and Mind by Muna

What fitness equipment do you need to get in the best shape?

There are so many different pieces of fitness equipment on the market claiming to help you get in the best shape … EVER! Is one better than the others? If so, is there one that is the best? Continue reading

bad form plank. Copyright Body and Mind by Muna

Proper form: It’s a big deal!

In general, we want to be the best. We want to run faster, jump higher, squat lower, lift more weight and sink deeper into yoga poses. While these can be great goals, more is not always better. Too much of a “good” thing isn’t always a good thing. Not when that good thing could lead to losing proper form, which leads to injury. Let me explain. Continue reading

sleep and fitness. Copyright Body and Mind by Muna

Sleep and fitness: Getting through your workouts

Sleep and fitness are intertwined. Just think about it: Have you ever woken up after a really crummy night of sleep not wanting to do that workout you promised yourself you would do that morning? We’ve all been there. All you really want to do is go back to bed for an extra hour or two to try to catch some quality sleep. The good news is if you do talk yourself out of bed for some morning exercise, you probably feel much better after you’re done with your sweat session. The bad news is that sleep deprivation can have some serious impacts on your #fitgoals. Continue reading