Get bumping in the club with this hip-hop playlist. Because after all, nothing pumps you up more then a little Jay Z and Kanye. Pop in your headphones and get jacked up with these high-energy Hip-Hop jams during your next workout.
“Holy Grail” – Jay Z feat. Justin Timberlake
“The Monster” – Eminem (feat. Rihanna)
“Stronger” – Kanye West
“Started From the Bottom” – Drake
“Show Me” – Kid Ink
“All I Do Is Win” – DJ Khaled (feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross)
"Can't Hold Us" – Macklemore
“A Milli” – Lil Wayne
What you’re favorite Hip-Hop song to workout to? Let us know on our Facebook page!
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Stretching not only relieves sore muscles, but it also increases flexibility, which helps prevent injuries. When you’re stuck at a desk all day, it can be tough to find time to stretch. Luckily, there are some easier stretches you can do daily at your desk.
Straighten your legs, fold forward at the hips and reach your fingertips toward the ground. This is a great stretch for your hamstrings. The goal is to be able to touch the ground. If you’re not very flexible, reach your fingertips as close to the ground as possible. As you keep doing this stretch, your fingertips will get closer and closer to the ground.
Stand with your feet together, raise your left hand overhead and keep your right hand at your side. Make sure your hips are square and don’t tilt forward or backward as you bend to the left and slide your right hand as far as you can down your thigh. Ideally, your fingertips will reach the outside of your knee. Hold for 15-30 seconds and then repeat on the other side. This stretches muscles along each side of your body.
Place one hand under your elbow and make sure the arm you are holding is straight. Then stretch your straightened arm across your chest but don’t rotate your body. Keep your body square and you’ll feel this stretch in the back of your shoulder. Hold for 15-30 seconds and repeat to the other arm.
Hands Over Head
Sitting in a desk chair, clasp your hands together and raise them above your head. Stretch your hands upward toward the ceiling and raise them as high as they will go. Make sure to keep your body square and hold for 15-30 seconds. This is a good stretch for your back.
Assisted Chest Stretch
Stand close to a window frame or corner of a wall. Hold the edge of either with one hand at shoulder height and rotate away. Keep feet hip width apart and engage your core. This will open up the front of your chest, which stretches pectorals, shoulders, and upper back. If you feel your pectorals are very tight, this could be due to sitting in a hunched position so focus on keeping your shoulders pushed down and back throughout the day. This will help with better posture. Repeat on the other side.
Losing weight and keeping it off takes a long-term approach. You’re changing your lifestyle, which doesn’t happen overnight. Wondering where to start making permanent changes? Here are successful strategies to get you started.
Set Realistic Goals
Determine how much weight you want to lose each week and make sure the goal is realistic. It’s always a good idea to consult with a doctor or nutritionist. They will look at your dietary needs and work with you to customize a plan that includes attainable goals.
Having goals are important. They keep you motivated to achieve something each week and break up the long-term approach into manageable weekly goals. Whether you are looking to lose weight or keep it off, stepping on the scale is part of the process. Use it as a guide and don’t let a number determine how you feel. Instead, learn from what might have gone wrong and use it to keep pushing toward where you want to be.
Enjoy Healthy Foods
Fueling your body with healthy food doesn’t mean you need to give up taste. Do you have a favorite dish that isn’t healthy? Find a recipe that offers a healthy alternative. You also want to consume plant-based foods, such as fruits and vegetables. A good goal is to eat four servings of vegetables and three servings of fruit each day.
Also, healthy eating starts with breakfast. This gets your metabolism going and helps cut cravings for things you want to avoid, such as sugar and processed food.
Exercise offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure.
Getting 30 minutes of exercise in most days of the week is a good goal. If you can’t get a workout in, look for ways to still move your body. Do things like take the stairs instead of using an elevator. Every step counts toward reaching your goals.
Change your Perspective
You can do this! Remember, these are lifestyle changes and don’t need to be accomplished overnight. There might also be an occasional setback, but don’t give up. Instead, start fresh the next day and remember, tomorrow is a new opportunity to reach your goals.