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The Fitness Papers: 5 Benefits of Total Body Workout

Despite our best intentions, commitment to strength work — in addition to cardio, mobility and other athletic pursuits — can be a tall order. But there is hope: Total-body workouts.

Performed three to four days per week, workouts that rely on complex, multi-joint movements will engage more muscle groups at once, in addition to your core. Whether your goal is building strength, shedding pounds, or becoming a more well-rounded athlete, increasing the complexity of your movements can result in a greater muscular and cardiovascular challenge — and potentially greater gains, as well.

  1. Burn More Calories in Less Time

We seek time-efficiency in every other area of our lives — why not take that same approach to the gym? Major muscle groups working together in compound exercises, like squats and lunges, require more energy to coordinate movement, move heavy training loads, and provide oxygen to working muscles than single-joint exercises that only work one or two small muscles.

  1. Build More Muscle

While isolation work is important for muscular hypertrophy, it’s not necessarily for everyone. With full-body training, you’re targeting any given muscle group two to three times per week for increased muscle growth.

  1. Increase Strength

If getting stronger is your goal, it’s imperative to perform movements that allow you use the most weight. Compound exercises such as squats, deadlifts and bench press variations are full-body movements that require the most total-body effort to execute. By making these exercises the mainstay in your workout program, you’ll be challenging your body to continuously and effectively build strength.

  1. Maximize Workout Efficiency

Only have 30 minutes to spare? By focusing on the major multi-joint exercises that work your entire body you’re stimulating the same muscles using one exercise in lieu of multiple exercise machines.

Total-body training teaches you to focus on the rule of 80/20. So instead of adding in an extra set of forearm extensions, or another set of bicep curls, you place your focus on the 20 percent of movements that give you the most bang for your buck.

  1. Have Greater Flexibility

Imagine being able to work out anytime, anywhere, without throwing off your whole routine. That’s exactly what total-body training allows. By training the whole body as one integrated unit you’re able to stimulate the same muscles in one workout that might take two or three isolation-based workouts. As a result, you can integrate total-body training around a busy travel schedule and not miss a beat, or focus on other exercise activities, like swimming, biking or yoga, without neglecting your strength training.


Get Started with These!

BURPEES – They require nothing but your own bodyweight and they’ll strengthen your body overall and will condition you like no other exercise can.

SQUATS – Not only will squats give you a strong and powerful lower body, they’ll also work your core, strengthen your back and work your shoulders as well.

STEP UPS – A fantastic exercise you can do with very little space that will strengthen your legs and core muscles, build endurance, and get your heart rate up all in one move.

PULL UPS – One of the best upper body exercises of all time, they not only work your arms, shoulders and back, but will strengthen your core as well.

PUSH UPS – Works your arms, back, chest, core, butt and even leg muscles. And the best thing about push ups? You can do them anywhere.

DIPS – Want to work your chest, triceps, shoulders and abs all at once? Start making dips your go-to exercise.

JUMP LUNGES – They’ll make your legs burn like crazy, get your heart rate up quickly as well and challenge your balancing skills

KETTLEBELL SWINGS – Great for fat loss, they’ll build increased power, cause greater muscular endurance, increase your anaerobic and aerobic capacity, and more.

BOX JUMPS – Great for building lower body strength, conditioning, and preparing you for any sports where jumping is involved, box jumps also burn major calories and will get your heart rate up in a hurry.

No matter what activities you choose to do, DOT store carries all sorts of apparel, shoes and accessories to meet your needs. Check it out now!


The Fitness Papers – Find Balance In Life With Yoga

There’s much more to achieving a balanced and healthy lifestyle than what meets the eye. We discount the importance of our mental health, when in reality, this is the pinnacle of our well-being, and it is also the foundation from which our physical strength continues to grow.

Yoga is a health and fitness phenomenon as its surge in popularity has been unlike anything else in the last decade. It is no longer a fringe hobby or exercise routine, and has become part of a lifestyle choice for millions of people in the western world.

The Healing Power Of Yoga

Practicing yoga can be a way to lower anxiety and depression and it is often cited as the best way to lead a healthy and balanced lifestyle. Just a few minutes of practice per day can regulate stress response systems by lowering heart rate, blood pressure and respiration. The effects of stress are hugely damaging when it comes to a person’s physical health, but yoga can reverse the effects of a stressful lifestyle which will increase the effectiveness of other workouts as a result.

Benefits of Yoga

Recharge your body and mind – while yoga has many different poses and techniques, they are all designed to unify the body and the mind so that a calmness comes over the body. After some time, you will find that the yoga session is over very quickly, as you were able to calm your mind and flow from one posture to another without forcing anything.

Increased Flexibility – the nature of yoga and the way that you need to move, means that you will improve your flexibility and overall dexterity. This is one benefit of yoga that should not be overlooked, as it can assist in many aspects of life. With yoga, you can avoid many of the afflictions that people undergo as they age.

No Equipment Needed – yoga allows anyone to tone and shape their body without any equipment. It also means that once you have the basic fundamentals learned, you can workout from your own home, garden or local park. It gives you the freedom to exercise anywhere you go (even on vacation).

Detoxification – while many sports and exercise methods build the muscles of the body, they can also create stress (toxins in the body). The focus here is on the breath, and the internal organs are viewed with as much importance and respect as the muscles of the body. Such cultures believe that the internal organs, the heart and the digestive system are all cleansed during yoga practice. Science backs this up, as toxins are removed from the body during certain types of exercise routines.

Feeling Good – this is something that most people experience when they have finished a yoga session. There is a certain level of euphoria based on the combination of factors.

Yoga is arguably one of the most effective ways to create a balanced and healthy lifestyle. In fact, one of the core aims of yoga is to create balance in all things. Yoga is even said to help serious athletes train for endurance sports. The art of yoga invites its participants to be at ease in holding difficult poses, which builds mental as well as physical strength. Yoga might just be the secret ingredient for your balanced and healthy lifestyle that you didn’t know was missing.

No matter what activities you choose to do, DOT store carries all sorts of apparel, shoes and accessories to meet your needs. Check it out now!

The Fitness Papers – Reasons to Love CrossFit

If you have friends or co-workers that enjoy working out, you might have even heard them talking about the newest CrossFit gym that just opened up down the street. BUT WHAT EXACTLY IS CROSSFIT?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts. Each day the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing, but rather with the goal of building a body that’s capable of practically doing ANYTHING AND EVERYTHING.

CrossFit has defined fitness as “an increase in work capacity across broad time and modal domains”. What this means is that the fittest people on earth should be great in everything, but specialize in nothing.

SCALABLE WORKOUTS – Everyone does the same workout-of-the-day (WOD), but everyone is at different levels of technical ability and strength. It doesn’t matter where you’re at, because each activity can be modified. For example, if you can’t do a pull-up, you can stand on a box and do jumping pull-ups, or add an elastic band to help pull you upward.

TIME CRUNCH – Because the daily WOD is posted for the whole gym, the responsibility for coming up with an effective workout is removed from the individual. You can show up and do the work without thinking about it, which is hugely helpful for someone new to the gym world. The WODs usually have time caps or a pre-determined amount of work that should be completed before you quit, which means the end is always in sight.

CAMARADERIE – When you like the people with whom you work out, it’s easy to keep going back. The community aspect of CrossFit has huge appeal because you’re all doing the same WODs together and it creates an atmosphere of friendly competition. People hold each other accountable and cheer each other on, unlike in a regular gym where everyone does their own solitary thing.

CHANGE YOUR LIFE – The results you see from Crossfit transfer over to other aspects of life. The confidence that it delivers will allow you to perform activities you never thought possible. Not only will you feel better physically, but most people notice changes in their performance at work, at home, and in their relationships.

However, if you’re still unsure, you can still plug these CrossFit-affiliated moves into your program. Try it out and see if it’s something that you can incorporate into your life.

BURPEES – The concept is simple: get your chest on the ground then stand up, jump and clap at the top because every burpee completed is a victory onto itself. It hits you everywhere and jacks your heart rate at the same time.

SQUATS – Bodyweight squats will hit your legs hard but also assist with hip mobility. Going at bodyweight also allows you to add volume and make them part of your cardio routine. Weighted back squats and front squats also require you to work your core.

BOX JUMP – Leaping from the ground onto a box, or other elevated surface, activates your body’s fast twitch muscles to generate force and increases agility, athleticism and explosiveness. And it burns fat fast. Simply start with your feet at shoulder-width distance, shoot your hips back and bend your knees. Quickly jump vertically, landing with both feet firmly on the box and stand tall at the top.

THRUSTERS – Combining a front squat and an overhead press, thrusters is an efficient and effective way to hit every muscle in your body, performed with a barbell or a set of dumbbells.

PULL UPS – They are a tremendous upper body builder that increases strength and hits your arms, back, shoulders and core. Focus on keep your elbow inward and facing the floor. Pull your bodyweight up through your lats and focus on getting a full range of motion with your chin above the bar at the top and your arms straight at the bottom.

No matter what activities you choose to do, DOT store carries all sorts of apparel, shoes and accessories to meet your needs. Check it out now!

The Fitness Papers: The Perfect Morning Workout

The Fitness Papers: The Perfect Morning Workout

When it comes to exercising in the a.m., it’s way easier to be a wimp than a warrior—which is bad news, considering how an early sweat session may benefit your body.

Not only are morning workouts easier to stick to but science also suggests that working out early—more specifically, before you’ve had breakfast—may help the body burn fat more efficiently. That said, actually getting yourself to the gym—or even out of the house—at the crack of dawn can feel like a struggle.

But that doesn’t mean you have to give up on all your #riseandgrind aspirations—just opt for a calmer kind of workout at the beginning.

Start with gentle movements that yield big results—ones that strengthen and stretch the entire body while getting the blood pumping, but are a bit less intense.

Try these and slowly ease your mornings into a healthier one!

What to Do: Read the descriptions below and watch the many available Youtube videos to become more familiarized with each exercise. 30 seconds each. 2 rounds. 7 exercises, 7 minutes!


  1. Jumping Jacks – As you jump and extend your legs, bring your arms up above your head simultaneously. Make sure to keep your torso tight and stay in rhythm.
  2. Plank – Lying parallel to the ground resting on your elbows with your arms in front of you, be straight as a board. There is no movement in this exercise just holding it.
  3. Hip Extensions – Support yourself on your elbows and one knee, lift the other knee slightly off the floor and behind the other leg, then fully extend the leg.
  4. Push-ups – In a plank position but with your hand extended keeping a neutral spine, drop yourself a few inches off the ground, then push yourself back up again.
  5. Jump Squats – With feet shoulder width apart and your toes behind you knees, get in a squat position, then jump up returning to the squat position and continue.
  6. Foot to Foot Crunch – Lying on your back with your knees bent and feet about 6-8 inches from your glutes, touch each foot with your hands alternating sides.
  7. Plyometric Lunges – Form two 90-degree angles with your legs keeping your knees behind your toes, instead of doing a regular lunge you will hop & switch legs in place.

No matter what activities you choose to do, DOT store carries all sorts of apparel, shoes and accessories to meet your needs. Check it out now!

The Fitness Papers: Benefits of Group Training

The Fitness Papers: Benefits of Group Training

Exercise is great for mental health; Research has shown that it can lower stress, improve mood and even decrease symptoms of depression and anxiety. But new research finds that a group exercise class may be even better for your mental well-being than a solo sweat session.

Whether you’re a beginner at the gym or you just don’t have much fitness knowledge, group fitness classes may be your solution. Joining a class can help build a foundation and structure that you can use to fuel your personal health journey for years to come.

1. Motivation
It’s inspiring and motivating to be surrounded by dedicated, like-minded individuals. It doesn’t get much more empowering than a class with an encouraging instructor and supportive people all working hard together todig deeper and push harder in workouts.

2. Proper Form
It’s the fitness instructor’s job to not only show proper form, but to also make sure that everyone in the class is executing each exercise the right way. Not only is proper form important for your muscles to reap the most out of every exercise, but it also helps eliminate potential injuries.

3. Fun
Exposure to a fun and social environment is why many people prefer group training to a lone gym session. The variety of exercises you undertake and the camaraderie between your fellow exercise participants makes group training.

4. Variety
Cardio kickboxing, bootcamp, spin, Pilates, Insanity–the list goes on. There are several types of group classes offered by gyms and athletic clubs.

Having a variety of classes in your weekly workout regimen is a great way to create muscle confusion, which keeps your body guessing and ramps up your metabolism. It also helps prevent boredom.

5. Support & Accountability
Both your trainer and your fellow participants are there to support and assist you throughout your entire sweat session. This support group can be just what you need to power through your workout, push yourself a little bit further and reach your health and fitness goals.

Just like personal training, group training sessions hold you accountable for turning up and putting 100% effort into your workout. That sense of accountability you feel is what will prevent you from staying put inside

No matter what activities you choose to do, DOT store carries all sorts of apparel, shoes and accessories to meet your needs. Check it out now!

The Fitness Papers: What Is The Best Time To Do Cardio?

The Fitness Papers: What Is The Best Time To Do Cardio?

Frequent cardiovascular exercise promotes fat loss and helps your body maintain a healthy weight. While individuals differ in their exercise preferences, picking the right time of day to be active may maximize the benefits of cardiovascular exercise. Speak with your doctor before beginning a new exercise program to ensure that it is safe.


Cardiovascular exercise burns calories, helping your body drop extra pounds. Use a calorie calculator to determine your estimated daily caloric needs. Subtract 1,000 calories per day from this estimate to lose 2 lb. per week. This 1,000-calorie restriction can come from dietary changes or physical activity, or a combination of the two. In addition to promoting weight loss, aerobic exercise decreases cardiovascular risk, lowers cholesterol levels and decreases risk of certain chronic diseases.


First off, most people would agree that the best time to do a cardio workout is the time when you feel most energetic throughout the day. This allows you to use all your energy, and to maximize the effectiveness of your workout. A lot of people say that they feel best doing their cardiovascular workouts in the mornings because this is the time they have the most energy.

Remember, there is no specific time of day that is proven to help benefit your cardio workout. In the end, you have to choose what time works well for you.

To get the best results of cardio training, it is ideal to separate your cardio days from your weight training days. So, if you lift weights 3 times a week, try to do your cardio sessions on the days you are not weight training.

This is especially important for men who are trying to gain mass. For women and those who’s priorities are not to gain mass, it is alright to do a cardio workout before a low-intensity weight training session.

People often ask if they should do their cardio training on an empty stomach. The answer to this is no. The reality of it is that if your body has no food in it, it has no easy source of energy. Therefore, your body will start to look elsewhere for a source of energy. But where does it get the energy from? It will actually start to take energy from your muscles causing you to lose muscle and become scrawny. Plan a light snack about 30 minutes prior to your cardio training. This would be most beneficial to your entire work out.

Finally, taking these simple things into consideration should help you decide what the best time is for you to do cardio. Only you can decide when and where, however knowing these simple facts may make your decision a lot easier. In order to make a cardiovascular workout effective, you must be consistent in your routine. The benefits from cardio will only be revealed if you stick to a set schedule. So, keep to the discipline and push forth!

No matter what activities you choose to do, DOT store carries all sorts of apparel, shoes and accessories to meet your needs. Check it out now!

The Fitness Papers – Build a Better Booty

Every woman wants a head-turning backside. When you have a shapely butt your clothes fit better therefore you gain more confidence. For those who compete on a stage, the glute area is as important as any other body part you train.

The Importance of Glute Training

The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae. As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others.

This is important in virtually every multi-joint lower body exercise performed namely all squat variations, lunge variations, step-ups, jumps, bounds, all deadlift variations as well as a role as stabilizer while rowing, benching and several core exercises. You can’t shake what you don’t have.

Build a bountiful and firm booty with these easy glute-building workouts:

SQUAT! – Of all the bum-friendly exercises to add to your workout routine, the squat should be at the top of your list. It’s the queen exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and can even tax your cardiovascular system.

Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout. They’re the perfect way to make sure you concentrate on using the right muscles throughout the workout. Before each leg workout, do 4 sets of 25 reps of bodyweight squats. Focus on squeezing the glute muscles to get them firing and ready for her heavier lifts ahead.

GO “WIDE & HIGH” – When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you’re doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically.

BUILD A GLUTE BRIDGE – It’s critical to follow a workout that focuses on correcting your muscle imbalances so you can avoid running into injuries.

One exercise to correct this imbalance is the glute bridge. To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders.

SINGLE LEG SQUATS – Because this exercise puts your body in an unbalanced position, you’ll have to recruit often-untapped muscle fibers in order to maintain balance. This added challenge will get even the most stubborn glutes to grow.

Single-leg squats are often overlooked, but they’re one of the most challenging and most effective lower-body movements around. Many people won’t be able to do one right off the bat. Hold a weight in front of you for counterbalance, grab a wall for help, or put a thin plate under your heel and squat as low as you can.

DO SPLIT SQUATS – The split squat is an excellent butt-building move. When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your centre of balance will instantly move slightly backward and will better activate your glutes.

No matter what activities you choose to do, DOT store carries all sorts of apparel, shoes and accessories to meet your needs. Check it out now!

DOT Online Store Loyalty Points

DOT Online Store Loyalty Points

The ‘DOT Online Store Loyalty’ Reward Points Program allows you to earn points for certain actions you take on the site. DOT Online Store Loyalty Points can only be redeemed at our online store.

Benefits Of ‘DOT Online Store Loyalty Points’ For Registered Customers

Once you have registered, you will be able to earn and accrue DOT Online Store Loyalty Points, which are then redeemable at time of purchase towards the cost of your order. Rewards are an added bonus to your shopping experience on the site and just one of the ways we thank you for being a loyal customer.

Earning DOT Online Store Loyalty Points

Rewards can currently be earned for the following actions:

Making purchases — every time you make a purchase you earn DOT Online Store Loyalty Points based on the price of products purchased and these points are added to your DOT Online Store Loyalty Points balance.

DOT Online Store Loyalty Points Exchange Rates

Current exchange rates:

Every $1.00 spent will earn 1 Point                                                                                                         ]

1 Point = $0.025

Redeeming DOT Online Store Loyalty Points

You can redeem your DOT Online Store Loyalty Points at checkout. If you have accumulated enough DOT Online Store Loyalty Points to redeem, then you will have the option of using DOT Online Store Loyalty Points as one of the payment methods.

The option to use DOT Online Store Loyalty Points, as well as your balance and the monetary equivalent to this balance, will be shown to you in the Payment Method area of the checkout.

Redeemable DOT Online Store Loyalty Points cannot be used in conjunction with other promotions such as promo code.

Managing My DOT Online Store Loyalty Points

You have the ability to view DOT Online Store Loyalty Points through your Customer Account. From your account you will be able to view your total points.

DOT Online Store Loyalty Points Expiration

There is no expiry date for DOT Online Store Loyalty Points


The Fitness Papers – How to Get 30 Mins of Cardio During A Busy Work Day

When you have one or two full-time jobs and you have to take care of kiddos, you probably don’t feel like exercising often.  When you have some downtime you’d rather sleep then go for a run. Right?

Before you convince yourself that you have no time or energy for exercise, think again.  Exercising doesn’t drain you of personal energy, it boosts it and this is exactly what working moms need.

Finding the time to exercise each day can be very challenging if you have a busy life. Fortunately, there are a few clever techniques that you can use to get some exercise done during your work day.


Cardiovascular exercise, or cardio for short, is any type of exercise that stimulates the cardiovascular system (your heart and blood vessels).

Any exercise that causes you to breathe faster and increases your heart rate will help to maintain the health of your cardiovascular system.

Performing cardio on a regular basis improves your health in many ways including:


FITTING CARDIO INTO YOUR DAY – Here are a few useful techniques that can help you fit 30 minutes of cardio into a work day.

TAKE A WALK AT LUNCH – Instead of spending your lunch break at your desk, go for a long walk. Make sure you walk at a brisk pace to elevate your heart rate.

TAKE THE STAIRS INSTEAD OF THE ELEVATOR – Walking up the stairs is a very effective way to perform cardio as your legs will be working harder compared to walking over flat ground.

RIDE YOUR BIKE TO WORK – Many people have started riding to work in recent years. It’s also cheaper than driving, helps the environment, and, in some cases, makes it faster to get to work.

PERFORM BODYWEIGHT EXERCISES – If you can spare 10 minutes, perform bodyweight exercises. It is enough to increase your heart rate and gives you a quick cardio boost in the middle of the day. Click on this link to find out more! (

In order to get your movements completed within your 30 minutes time frame you want to have as little down time between the exercises as possible. If you are working on machines, try to have your machines close together so you don’t waste time walking a long distance to get from one machine to the next. You can get a good workout in just 30 minutes. It takes a little planning and a lot of commitment, but your body and your health are worth it.

The Fitness Papers – The Best Ways to Get Abs Fast

Thousands of ab crunches alone will not get you that desired six-pack. To achieve that ripped look you are also going to have to reduce your body fat percentage so the layer of fat that will otherwise cover your abs dissolves. Although the use of a gym would be an advantage, you can develop a six-pack at home.

The solution: four simple habits. Think of these habits as daily goals designed to keep you on the fast track to a fit-looking physique. Individually they’re not all that surprising, but together, they become a powerful tool.

DIET: Correcting your diet is vital. No more junk food. Cut out anything high in sodium, saturated fat or sugar, including liquids. Your new diet must be nutritious, with plenty of protein to build muscle. Think poultry, red meat, fish, whole grain, nuts, seeds, fruit, veg and low-fat dairy.

Drink at least 16 ounces of chilled H2O as soon as you rise in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. A general rule of thumb: Guzzle at least a gallon of water over the course of a day.

Plan out your new diet so that you now eat six small meals each day, eating every two or three hours. Plan in advance, taking protein powders and healthy snacks out with you so that you always have an alternative to junk food.

 CARDIO AT HOME: Perform a cardio session either on your home treadmill or by going out for a run or cycle. Apply interval training, or HIIT, to your workout. Interval training is so named because its uses periods of high and low intensity work throughout the session.

 EXERCISE THE RIGHT WAY: Everyone has abs, even if people can’t always see them because they’re hidden under a layer of flab. The most effective strategy is a one-two approach of weightlifting and high-intensity interval training

What’s more, unlike aerobic exercise, lifting has been shown to boost metabolism for as long as 39 hours after the last repetition. Similar findings have been noted for intervals, which are short, all-out sprints interspersed with periods of rest.

Abs exercises are simple to perform at home with no equipment at all. The bicycle kick is rated by the American Council on Exercise as the most effective of all ab exercises due to it keeping the rectus abdominis almost constantly taut and working the obliques simultaneously. Other effective exercises that can be performed at home with no equipment are the vertical leg crunch and the traditional crunch.

 SLEEP: You need sleep to unveil your six-pack. That’s because lack of shut-eye may disrupt the hormones that control your ability to burn fat.

To achieve a better night’s sleep, review your goals again 15 minutes before bedtime. And while you’re at it, write down your plans for the next day’s work schedule, as well as any personal chores you need to accomplish. This can help prevent you from lying awake worrying about tomorrow which can cut into quality snooze time.