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4 Important Signs That Tell You To Get Window Replacement Done

4 Important Signs That Tell You To Get Window Replacement Done

Windows are an essential part of the house. Besides being aesthetically beautiful and providing us with the view, it can also help in blocking the cold drafts or the heat waves from outside. Even it can protect your property from rain, snow, wind and harsh UV rays. But while protecting for years, these windows tend to get weaker. It is important to know when the windows are no more functional or efficient enough to protect you or your house. There are some signs that the window gives to let you know that you need a window replacement. Read on to know more about the signs of replacing the windows:

Sign 1: Faulty Operation of Windows

Most of the time, the windows can have a problem in balancing as it starts aging. This leads to sticking and jamming. Even due to regular use and exposure to heat or moisture, it can form rust or may rot. All these can make your windows operate in a faulty way. This is a sign that you need to replace these windows and get newer ones installed.

Sign 2: Excessive Condensation on Windows

You might notice some of the condensation during the colder months. But if the condensation is getting excessive and it is visible throughout the year, then the gas fill windows are losing their effectiveness. This is mainly due to the failing of the seals. You will notice that the moisture is trapped in between the glass panes forming condensation. In this case, you must replace the home windows in OKC.

Sign 3: Colder Drafts or Heat Waves

Do you notice recurring presence of the colder drafts in winter season and heat waves in summer? If you feel this, then it means that the window seals are wearing off slowly. This can have a negative impact too on your electricity bill as you may have to run the appliances for a longer period of time to keep the temperature comfortable. You have to replace the windows to something more durable and weather-tight to prevent the colder drafts or the heat waves to come in.

Sign 4: Cracks & Warps

If you notice water damages and decaying of the windows, then the windows are completely damaged. They are at the verge of complete breakdown. Even if you do not notice such huge damages, look for the cracks and warps. Even cracks, warps or holes on the windows are the signs of window damages. You need to make sure that you are choosing the right window replacement company in OKC.

Final Words

These are the most important signs to tell you that you need the window replacement soon. Beside these, you also need to check whether or not you are getting more outside noise than before. If so, then probably the windows have more cracks now or the seal is wearing off. In either of the cases, the solution is to consider replacing the windows. Make sure to choose the best window replacement service in OKC to do this job for you.

Home Renew Offers Following Services :

Window Repair Oklahoma City

Patio Doors Oklahoma City

Kitchen Renovation Costs Oklahoma City

Bathroom Remodel Oklahoma City

Siding Contractors Oklahoma City OK

Contact US:

Home Renew
Address: 722 N Broadway Ave Suite 301 Oklahoma City, OK
Phone: 405-437-2104

Follow These Steps To Hire The Right Concrete Suppliers

Follow These Steps To Hire The Right Concrete Suppliers

It does not matter whether you are a builder, promoter, contractor or homeowner building his or her own home. All of them have a few things in common. They require the services of professionals for completing the job. The list is quite big and includes plumbers, electricians, carpenters, masonry workers and also concrete suppliers. We all are aware of the fact that concrete is perhaps the most important consumable for any home, however big or small it might be. The supplies of concrete must be regular and at the same time, the builders should not be in a position where they are overstocked with concrete. Storing concrete in construction areas is a big challenge and there could be damage because of rain, sun, and other natural causes. Hence, you must try and look for concrete driveway contractors in Oklahoma City and surrounding areas who can make supplies as and when required. Additionally, there are a few more things that go a long way in making one concrete supplier better than the other. We are sharing a few of the main points that you must bear in mind when hiring these professionals.

Always Do Your Homework

The market for concrete supplies is quite competitive. There are dozens of players here. While some are resurfacing of concrete and suppliers rolled-into-one, others are just suppliers. They get their stock from concrete manufacturers and supply them to their customers adding a margin to it. It would be better to directly get in touch with manufacturers. You will be able to strike a better price bargain with them. Further, you also will be sure to get the supplies at the right time, at the right place and the right price. These manufacturers-cum-suppliers also have the infrastructure to supply concrete to you based on your specific needs and requirements.

Look For Manufacturer Credentials

In case you are settling for wholesale concrete suppliers instead of manufacturers, make sure that you always have the best of credentials and feedback from the manufacturers. This is vital because it will help you to separate the grain from the chaff and you will not fall into the clutches of fly by night operators.

Look For The Best Deal in Prices And Supplies

As a big promoter or even a small builder, you would not like to block big funds on concrete supplies unless you need it for the smooth running of the project. You must always identify the right supplier who can supply in small lots but at the right time. He must have the right transport facility and other infrastructure to make this possible. It is also important to ensure that they have the right infrastructure to protect the supplies from the elements of the weather when they are being transported to the place of the customers.

Final Word

There is little doubt that the role of concrete suppliers is vital and critical for the overall success of your building project. Hence, you must research and choose only the best even if it takes some time. Being impatient might result in the cookie crumbling before it takes shape.

Bill’s Custom Concrete & Yard Drainage Also Offers Following Services : 

French Drain Systems Oklahoma City

Concrete Norman OK

Contact US:

Bill’s Custom Concrete & Yard Drainage
Address:14609 Remington Way, Oklahoma City, OK
Phone: (405) 755-3975

Things That Could Damage Your Mortgage Loan Application

Things That Could Damage Your Mortgage Loan Application

Getting your mortgage loan approved can indeed be very challenging. While many steps could improve the chances of getting a mortgage loan, some steps could destroy and ruin the chances of getting a mortgage loan. This could be disappointing and therefore you must avoid the same. Here are a few points that you must be careful about so that you don’t end up damaging your mortgage loan application.

Don’t Pile Up Large Debts

While technically it might be possible to get a mortgage loan based on your credit card spending and repayment habits, too big debts on your credit cards could be a problem for you. Hence, if you are keen on getting a mortgage loan with the best possible interest rates, make sure that you take steps to pay off as many debts as you possibly can.

Bad Credit Score

Having a poor credit score happens because of bad credit history. You could have CCJ or County Court Judgments or even bankruptcy proceedings on your credit record. These can become show-stoppers and can prevent you from getting a mortgage loan. Even if you get, the rate of interest may be very high and you may not be able to afford it.

Lack of Credit History

Applying for a mortgage loan without a credit history is like applying for a job without a CV. A credit score helps the lender to find out how reliable you are and how fiscally disciplined you are when it comes to handling your cash and money. They fall back upon some kind of history to make sure that you have a reasonably good credit union in OKC. Hence, if you are planning to go for a mortgage loan, it would always be better to build a good credit history and then approach the banks or money lenders.

Stay Away From Non-Standard Property

If you end up buying a non-standard property and then expect to get a mortgage loan you will not be successful. Most lenders are not keen on granting mortgages to non-standard properties. You should avoid apartments that are located above commercial premises including restaurants, pubs, and shops. These properties tend to get damaged fast and there are elements like the smell, rubbish, noise and security problems that could make such properties a riskier proposition from the lender’s perspective. You can get in touch with professionals for this purpose and many online resources could help you with this.

Don’t Overborrow

Many people end up over borrowing as far as their mortgage loans are concerned. In other words, they apply for a mortgage loan amount that is much more than what they can afford. Such applications are not likely to go through the credit appraisal departments of the lenders. They would always like to be comfortable with the mortgage loan amount that they are offering to their borrowers. Hence, try and restrict your borrowing to around 90% of the overall cost of the property.

The Final Word

In fine, there are several things that you must bear in mind when you are planning to avail of a mortgage loan. You must do your homework and avoid mistakes that could spoil the chances of getting a mortgage loan in the first instance.

CBD Oil for Child Seizures

CBD Oil for Child Seizures

Children who suffer from seizures is a sad, but an unfortunate reality for many. There are tons of treatments for these seizures to try and help them, but not every child responds well, leaving many parents turning to other alternatives. Since CBD oil has been on the rise lately and has been known to treat a wide variety of problems, primarily pain, it is now thought that it may be able to help with children’s seizures. Though it is a controversial method, CBD is used often as a non-invasive way to manage seizures in children who have treatment-resistant epilepsy.

Does CBD Really Help Seizures?

There has been early evidence during lab studies, anecdotal reports, and small clinical trials that show CBD can help with controlling seizures. Though there is still no concrete conclusion, research has been showing CBD as a favorable way to help children who do not respond well or at all to other medications. However, due to federal regulations, limited access to cannabidiol, financial and time constraints, conducting more studies have been a challenge to perform to make a solid case. Even with the minimal study results, the benefits of CBD products seem quite viable with groups of people with epilepsy who cannot be treated with other traditional therapies.

Epidiolex (Cannabidiol, CBD)

Though there are quite a few notable and respected studies, one that has shown the most promising data is the studies in the U.S. of Epidiolex. Epidiolex is a purified (less than 98 percent oil-based) CBD extract from the cannabis plant. It was developed by Greenwich Biosciences, the United States-based company of GW Pharmaceuticals.

Studies for this have been ongoing for years, and the data has helped provide evidence which lead to the FDA approval for the product in 2018. During controlled clinical trials, researchers used different CBD doses to various groups, along with a placebo. Every person was taking seizure medications as well. They found that people who took Epidiolex had fewer seizures than those who did not, and the rate of stopping medicine due to side effects was low.

The most common side effects included tiredness, decreased appetite, liver function changes, and asthenia. Drop seizures were also drastically reduced in children and adults with LGS with CBD rather than traditional seizure medication. Another notable finding was that people with Dravet syndrome, CBD resulted in a significant decrease in convulsive-seizures than people who were given the placebo oil.


CBD has tons of preliminary evidence that shows taking it provides benefits for children suffering from seizures. For parents looking for a way to help their child’s seizures and get it under control, CBD can be a great thing to try out if your child is part of the 30 percent of kids who do not respond to conventional treatments. However, having a professional opinion is ideal before taking any controversial steps. Before embarking on any medication alternatives, always consult your child’s doctor first to make sure it is the best decision for them.

Cosmetic and Plastic Surgery Procedures for Enhancing Your Appearance

Cosmetic and Plastic Surgery Procedures for Enhancing Your Appearance

We live is a world where appearance means everything and it can determine whether you will be able to pursue certain careers, get married to your ideal man and it can even affect your social life. For this reason, you need to ensure that you settle for nothing less when it comes to achieving your ideal look, right from the hair on your head to your toe nails. Fortunately, there are cosmetic and plastic surgery clinics that have specialized in helping people attain their ideal looks. These have specialists that have specialized in a wide range of procedures including ipl laser, Radiesse, Kybella Oklahoma City.

1.  Hair Transplant

Hair loss is a very common problem that usually affects men and women of different ages and its main causes include; stress, aging, genes, diseases and some medical treatments. Even though some of the factors are usually temporary and may be reversed, there are so many people that usually suffer permanent hair loss and this often leads to self-esteem issues. If you are facing the challenge of thinning hair, bald spots or a receding hairline, the experts can offer you hair transplantation services to help curb the problem. During this procedure, hair follicles are normally sourced from one part of the body or another person and transferred to the affected site.

2. Laser Skin Resurfacing

This is a very effective way of reversing damaging effects of aging, sun exposure or lifestyle habits like smoking that could have affected the color, texture and quality of your skin. Ideally, resurfacing lasers may either be ablative or non-ablative options. The ablative lasers usually use the rapid pulses that are emitted by high-intensity light to effectively remove the upper layers of the damaged skin, hence smoothing and tightening your skin with chemical peel  in okc. This also removes wrinkles and corrects any pigmentation problems. On the other hand, non-ablative lasers are less invasive and non-wounding. They normally work by stimulating the collagen growth as well as tightening the underlying skin.

3. Lip Surgery

The specialists have also specialized in providing topnotch lip surgical procedures. If your upper lip is overhanging too low over your teeth, affecting your smile and causing you to have an aged look, the specialists at these clinics can help. For instance, they can perform a lip lift or the lip shortening procedure that usually involves the excision of some small amount of your upper lip skin. This is aimed at shortening your upper lip and improving the overall appearance of the lip. If you have uneven or thin lips, the experts can perform lip augmentation, where dermal fillers are used so as to provide you with fuller and more natural lips that will augment your facial appearance.

Some of the best cosmetic surgery clinics have also specialized in providing; reconstructive surgery, breast reduction and augmentation, buttock lift and augmentation, liposuction, non-surgical fat reduction and skin tightening. They are also capable of handling; face lift, laser hair removal, and cosmetic nose surgery among others. They normally employ advanced, safe effective techniques that will guarantee you optimal results. Whether you have a skin, facial, hair or body problem that you need corrected, the specialists are able to get the problem perfectly corrected.

Plastic Surgery

Plastic Surgery

You open your closet and there it is, taunting you: that pair of too small jeans you promised yourself that you were going to one day wear again. You have tried fitness classes, smoothies, and fad diets, yet nothing seems to help you lose those extra ten pounds. Will those jeans always be out of reach? Not necessarily!

While plastic surgery Oklahoma City OK may seem like a drastic option, it is becoming more and more commonplace. The non-invasive procedures to help people lose that stubborn fat are—dare I say—quick and painless! Plastic surgery is not just about radically altering your appearance or going “under the knife”—there are several in-office procedures available to help you look and feel like a better version of yourself.

CoolSculpting is a revolutionary new procedure that melts away fat without surgery and without downtime! Head off to lunch and instead of consuming calories, stop in for a quick CoolSculpting session and freeze away the fat.How does it work, without surgery? The FDA cleared CoolSculptinggel pad is applied directly to the targeted area where it freezes the underlying fat cells. As a result, over the course of a few weeks, your body eliminates the dead cells, and they are gone for good!

Another viable option to remove that fat buildup is SculpSure, which works very similarly to CoolSculpting with one major difference: SculpSure uses heat to destroy the fat cells. The FDA cleared heat source is applied directly onto the concentrated area where it slowly heats the fat cells, wiping out their structural integrity. Once again, like CoolSculpting, your body eventually eliminates these annihilated fat cells, leaving you looking slimmer in just a matter of weeks.

Liposonix can help you work on those troubled spots by utilizing high-intensity focused ultrasound energy to non-invasively wipe out those pesky fat cells. Liposonix is generally reserved for the stomach and love handle areas, and results are visible within weeks.

Another cutting edge procedure that offers the most advanced body contouring system isSmartLipo. This brand new system from CynoSure is a minimally invasive, laser-assisted treatment that has proven to deliver noticeable results with minimal downtime. The FDA approved, concentrated laser treatment eradicates the hidden fat cells without harming the surrounding skin and without surgery.

While nothing replaces a healthy diet and a steady stream of exercise, there are several non-surgical options to help alleviate the persistent fat you have tried tirelessly to eliminate. Non-invasive procedures such as CoolSculpting, SculpSure, Liposonix, SmartLipo and other, similar procedures require repeated treatments to achieve the desired results. These procedures are not recommended for the treatment of obesity; rather, they are designed to reduce the appearance of those few extra pounds. Want to erase those stubborn love handles and thunder thighs, but don’t want to submit to several visits? The surgical option, liposuction, is a procedure that essentially vacuums the fat from a patient’s body andrequires general anesthesia and a recovery period afterwards. The benefit to liposuction is that you can treat several problem areas and they can be resolved with one visit. Surprisingly, the cost associated with a couple of in-office visits for one of the non-surgical procedures can cost almost the same as the more intrusive liposuction surgery.

The first step in determining the correct procedure for you is to schedule an initial consultation with a plastic surgeon OKC. Do your research: read reviews, speak to actual patients, if at all possible, regarding their experience. Find a doctor who is board certified and in good standing, and his or her education and expertise are important factors. When you initially meet with your surgeon or certified medicalprofessional, make sure to be clear about your cosmetic goals. Keep in mind that you may not be a candidate for the non-surgical options, and your surgeon will evaluate the viability of the nonsurgical fat reduction and thoroughly explain what nonsurgical fat reduction can do for you. Once you have discussed your goals and medical condition, both alternative and additional treatments may be considered. Make sure you come to the consultation prepared—bring your questions and make sure they are answered to your satisfaction. You will also need to be prepared to discuss your complete medical history, including previous surgeries, any past or present medical conditions, current medications and any allergies you may have—especially to any medications!

Once you and your doctor have discussed your goals, assessed your physical characteristics and medical history, and you have asked all your questions, your medical professional will share recommendations and information with you, about the type or types of treatments that would serve you best. He or she can also provide information about what you should expect after the procedure, any risks or complications and anticipated results. You will also want to know the overall cost, especially if you are anticipating several treatments to achieve your goal. Before your treatment, you should follow the instructions given to you for your safety.

When considering either a surgical or non-surgical procedure to contour your shape, there are a few additional items to consider. Probably most importantly—are you interested in an actual surgical procedure, and you are ready to treat numerous problem areas at once? If you can handle anesthesia and a longer recovery period, then liposuction might be a good option for you. Not surprisingly, the majority of plastic surgeons recommend the liposuction procedure because the results are better. If you don’t mind several treatments over a period of time, one of the many non-surgical procedures might help you melt away the fat but not as effectively as the invasive liposuction procedure. There are many more non-invasive procedures than just the ones listed here; doing extensive research is an important factor to determine what will be best for your body, budget and lifestyle. The good news is that body contouring can be personalized based on your goals and desired results. Lastly, finding the right doctor or certified medical professional to complete your body transformation is key; do your homework before you commit to anything—you will be more satisfied with your results if you ask a lot of questions beforehand!

So the next time you open that closet door and that daunting pair of too small jeans stares you in the face, don’t fret; medical wonders are on your side! Once you determine what’s right for you and your body, all it may take is a few simple in-office treatments to make those skinny jeans your go-to garment!

This No-Slip Charcoal Yoga Mat Is the Only One You’ll Ever Need for Hot Yoga

This No-Slip Charcoal Yoga Mat Is the Only One You’ll Ever Need for Hot Yoga

Hot yoga fans know the struggle: you’re in the zone, holding an impeccable downward dog position, and suddenly, you’re slipping out of the pose—fast—thanks to sweaty palms and feet. Help!

While yoga mat towels that provide a barrier between your perspiring bod and the slippery mat can improve the sticky situation, there’s now an even better solution: Manduka’s brand-new GRP mat ($98;,,, which is designed to absorb moisture and nix odors on even the sweatiest mats. 

According to Manduka, the mat’s innermost rubber layer is infused with charcoal, which helps filter out moisture and eliminate smells. The anti-slip surface also increases traction so you’re less likely to slide out of poses while you sweat it out in the studio.

You don’t have to be into hot yoga to use the GRP mat, either. The brand tells us that their newest product is appropriate for all types of sweat conditions, so you can use it for an unheated restorative class or a full-fledged Bikram practice. It all works.

RELATED: 3 Basic Yoga Poses You’ve Been Doing Wrong—and How to Fix Your Form

To buy: $98;,,

If you’re thinking the GRP sounds too good to be true, I get it. I, too, was skeptical when I first heard about the product. But after taking a hot vinyasa/HIIT combo class hosted by Manduka last week, I can confidently say I’m convinced of the new mat’s mega powers.

Though I wasn’t drenched during the class—and thus can’t speak to its ultimate absorption abilities—I was more than a little taken with its undeniable quality. At 6mm thick, the mat felt sturdier than any other I’ve practiced on. With a bottom layer that basically suctioned itself to the studio floor, it didn’t budge, even as I burpeed my way through the HIIT portion of the class. The GRP’s subtly bumpy top layer also cushioned my hands and provided just enough grip to keep them supported and slip-free through my hot vinyasa flow. Translation: I was a big fan.

So, there you have it. My honest endorsement of Manduka’s newest creation. Yes, it’s pricier than your run of the mill mat, but I also think it’s worth the money. Plus, once you’ve worked out on the GRP, chances are you’ll never forget it at home…and inevitably have to pay the $5 mat rental fee at your fave studio. Just saying.

5 Crazy-Effective Crunch Variations

These moves come to you from four of our top Daily Burn 365 trainers. For a new, 30-minute workout every day, head to

When it comes to the ultimate ab exercises, crunches top the list. From runners to yogis to CrossFit buffs, athletes favor this simple, no-equipment move to strengthen the abdominals, obliques and hips. But the basic move can become, well, routine. So to help you kick up your core game, we rounded up these killer crunch variations, guaranteed to tighten and tone your midsection. As Daily Burn 365 trainer Justin Rubin says, “Crunches work your obliques, your sides, your lower abs, your upper abs. It’s a total-core workout.”

RELATED: 5 Standing Ab Exercises for People Who Hate Crunches

5 Crunch Variations to Sculpt Your Abs

1. Modified Bicycle Crunch
If you have trouble keeping your legs lifted during a bicycle crunch, this modified version helps ease discomfort on your lower back and keeps your neck supported—all while toning your obliques. Your upper body will also benefit from a fuller range of motion as you move from one side to the other.

How to: Lay flat on your back on an exercise mat and place your hands behind your ears on your head, keeping your arms in a straight line (a). Lift your head with your hands in a 45-degree angle to the floor and bend your knees in front of you with just your heels touching the mat (toes pointed up) (b). Lift your right knee to about a 90-degree angle to the floor as you bring your left elbow to meet it. Now switch opposite sides with the same motion, engaging your core muscles the whole time (c). Repeat for eight reps.

RELATED: Hate Crunches? 6 Better Core Exercises for Beginners

2. Standing Crunch
Standing crunches are great as part of a dynamic warm-up because they activate the muscles in your abs, arms and legs while getting your heart rate up. But they’re also ideal for an active recovery mid-HIIT workout when you transition from one set to the next, or when you want to slow down your heart rate as you switch from cardio to strength training.

How to: Stand tall with your feet hip-width apart (a). Bring your arms up with your hands reaching for the ceiling and your palms facing each other (b). Engage your core to lift your right knee to hip height. At the same time, lower your arms at your sides, bringing them by your waist (c). Return to starting position and repeat on the opposite side. (d). Do eight reps.

RELATED: 5 Stability Ball Exercises For a Crazy Strong Core

3. V-Sit Crunch
In addition to strengthening your core like crazy, this challenging move will help elongate your body. Did we mention it helps stretch your hamstrings, too? (We’re looking at you, runners!). If your hands can’t meet your legs, keep your feet flat on the floor and bend your knees as you lift your hands to your feet.

How to: Lie flat on the floor with your arms by your head and your hands reaching for the wall behind you. Keep your feet straight out in front of you (a). Engage your core as you lift your right leg straight up into the air, until it’s perpendicular to the floor (b). At the same time, pull your upper body toward your leg so your hands meet your ankle or shin (c). Return to the starting position and repeat on the opposite leg. (d). Repeat for eight reps.

RELATED: The Pilates Ab Workout to Sculpt Your Core

4. Reverse Crunch
This variation of reverse crunches borrows the pulsating movements of barre with the bridge pose. The trick is to keep your upper body still as your core and lower body do the work. In this reverse crunch variation, the spine is also lengthened and strengthened (win-win!).

How to: Lie on your back with your knees bent and your feet flat on the floor hip-width apart. Your hands should be at your sides and your palms facing down (a). Press your feet against the floor and use your abdominal muscles to lift your hips up. Hold this pose for two seconds (b). Bring your hips back down to the floor and lift your legs as you pull your knees toward your chest. Avoid using momentum from your legs to pull them in and engage your core muscles instead (c). Hold the crunch for two seconds before bringing your feet back down to the floor (d). Do eight reps.

RELATED: Need a Cardio Fix? Try This 5-Minute Kickboxing Workout

5. Kickboxing Crunch
Add some pep and power to your standing crunch with this kickboxing-inspired move. For those looking to strengthen your balancing skills, this is the exercise for you. This kickboxing crunch offers the right combination of strength training and cardio, working out your core and arms while building endurance, too.

How to: Get into a kickboxing stance, standing tall with your hip-distance apart. Keep your left arm bent high at your side. (a). Jab with your right arm to the side from the bottom to the top. At the same time, engage your abs and do a squat. Then, pull your right knee towards your chest to do a crunch. (b). Next, kick with your right leg out in front of you with your hands at your sides (left arm bent high and right arm at waist-height). (c). Repeat this motion for eight reps before switching to the other side.

This article originally appeared on Daily Burn.

Want more quick and easy moves you can do right at home, head to — it’s free for 30 days!

More from Daily Burn:

Daily Burn 365: New Workouts, 7 Days a Week
5 Exercise Machines That Aren’t Worth Your Time
5 Planks to Seriously Sculpt Your Core
This article originally appeared on Life by Daily Burn.

5 Power Lunges for Killer Glutes

These moves come to you from four top Daily Burn 365 trainers. For a new, 30-minute workout every day, head to

Now that spring has finally sprung, you might be itching to run your first 5K or break a new personal record at your next half-marathon. While it’s true you need to mix up your paces to run faster, doing lower-body exercises, such as power lunges, helps you run more efficiently and carry you through longer runs. When you’re at the last leg of your race, your mind and heart will thank your hamstrings, glutes, and calves for helping you cross the finish line.

And that’s not all. If cardio isn’t your thing, lunges will bring the heat in other ways. Hello, mobility and power! Lunges will also help improve your coordination and balance since the move is broken down into single-leg components. Plus, you don’t need any equipment to fit these lower body moves in and reap the benefits.

“Lunges strengthen your lower body, including the glutes, hamstrings and calves,”says Daily Burn 365 trainer Gregg Cook. “But what makes lunges different from a squat that it challenges your balance. You have a broader base for support with a squat, but with a lunge, you have a split stance, which makes it inherently more difficult to balance,” he says. “Lunges are also more dynamic, and your body needs to re-adjust to absorb the body weight and figure out where it is in space.”

Here are some beginner-friendly power lunges to get started.

RELATED: 9 Reasons Not to Skip Leg Day

 5 Lunges for Stronger Legs and Glutes

GIF: Daily Burn 365

1. Lateral Lunges
If plyometric exercises put pressure on your knees, consider this side lunge, which helps strengthen the muscles around your knees and improves flexibility and hip mobility, too. These classic lateral lunges also help stretch your hamstrings (a godsend for runners), while engaging your core.

How to: Stand with your feet hip-width apart, hands at your sides (a). Take a big step back with your right leg and land on the ball of your foot (b). Bring your hands together as you lower your body down to the floor while bending your knees. Make sure your right knee doesn’t touch the floor. Your left knee should form a 90-degree angle to the floor (c). Next, reverse your lunge and return to the starting position (d). Then, take a big step to your right and bend your knee as you lower your body and bring your hands together. Make sure your knee doesn’t extend past your right toes (e). Sit your hips back into the stretch and keep your left leg straight with your feet flat on the floor. Reverse your position and return to the starting position (f). Do eight reps of one reverse and lateral lunge on each leg before moving onto the other side.

RELATED: 5 Calorie-Blasting Cardio Exercises (No Treadmill Required!)

GIF: Daily Burn 365

2. Standing Split Lunge
Once you feel more comfortable with balancing on one leg, this standing split lunge is perfect for adding more pep into your step and transitioning into plyometric lunges. It’s also a great active stretch to warm up your body before a workout. You even engage your core muscles, while increasing your heart rate to boot.

How to: Stand with your feet hip-width apart with your hands at your sides (a). Take a big step back with your right leg and land on the ball of your foot (b). As you lower your body down to the floor, bring your right hand forward and your left hand back (c). Make sure your right knee hovers over the floor, and your left knee forms a 90-degree angle to the floor (d). Now, straighten your left leg and pop up to draw your right leg in front of you (e). Return to a reverse lunge and do eight reps before moving onto your left side.

RELATED: The 12 Move Total-Body Workout: The Daily Burn Dozen

GIF: Daily Burn 365

3. Pendulum Lunges
This variation challenges your balance and coordination further by applying more pressure on one set of muscles at a time. And while this one is performed without weights, as you get stronger, you can consider adding dumbbells.

How to: Stand with your feet hip-width apart, hands at your hips (a). Take a big step forward with your right leg, and lower your body down to the ground, bending your right knee to form a 90-degree angle to the floor (b). Once you’ve lowered your body to the floor, clasp your hands under your right thigh. Hold this position for a few seconds before unclasping your hands and returning to standing position (c). Now, take a step back with your right leg to do a reverse lunge, clasping your hands under your left thigh (d). Reverse your lunge and return to the starting position (e). Do eight pendulum lunges on each side.

RELATED: The 7 Best Strength Exercises You’re Not Doing

4. Lunge to Back Hand
These pulsing lunges train your glutes in a new way, while activating your arm muscles as well. We don’t use dumbbells in this exercise, but you can work your way up to incorporating weights or a body bar.

How to: Stand with your feet hip-width apart with your arms at each sides shoulder height (a). Take a big step back with your right leg and land on the ball of your foot (b). As you lower your body to the floor and pulse your right leg, bring your arms forward, crossing your arms out in front of you (c). Do eight reps on each side.

RELATED: 5 Strength Training Moves to Help You Run Faster

GIF: Daily Burn 365

5. Plyo Lunges
A perfect combination of cardio and strength, these plyometric lunges get your heart rate up while toning your muscles and burning fat. In this variation, we pause to do a lunge after two jumps.

How to: Stand with your feet hip-width apart, hands at your sides. Step your right foot back and your left foot in front (a). Lower your body to the ground, keeping your right knee bent and your left knee perpendicular to the ground (b). Scissor jump your legs twice and land with your right foot in front and your left foot is behind. Be sure to land with both knees bent to provide you with support (c). Three sets of eight reps.

Want more quick and easy moves you can do right at home, head to — it’s free for 30 days!

This article originally appeared on

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This article originally appeared on Life by Daily Burn.

My CrossFit Transformation Was Much More Drastic Than I Expected–But Not for the Reason You’d Think

My CrossFit Transformation Was Much More Drastic Than I Expected–But Not for the Reason You’d Think

Most people start CrossFit because they’re looking to lose weight, or get stronger, or get into the best shape of their life. Having played rugby in college, taught Zumba, finished a marathon, and taken up bodybuilding, for me, CrossFit wasn’t about the physical promises. I joined a CrossFit box (as the gyms are called) because I needed a job.

I moved to New York for what was, at the time, my dream job. But six months in, I called my mother sobbing. I’d just been given notice that the company would be letting me go in two weeks’ time. The eager post-grad haze had worn off, I was no longer certain I had chosen the right career field, and I was hit with a wave of loneliness.

After living in the city for half a year, I’d failed to make any friends. Late nights at the office had taken precedence over happy hours and girl-gang hangs. And because I’d often gotten off work late, instead of sampling New York’s fitness class scene, I’d opted for a 24-hour big box gym. There, I’d do some bicep curls, walk on the stairmaster, and after about an hour, flex, take some mirror selfies, and leave.

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Now, here I was, bummed out, wishing for pals to vent to about my impending unemployment, and in serious need of pulling together work. So when I saw on Instagram that a Manhattan box, ICE NYC, was hiring a front desk social media manager, I applied.

I’d talked (or at least, thought) trash about CrossFit in the past, even though if I’m being totally honest with myself, I had no reason to. But I guess there was a part of me that was a little intrigued with the whole CrossFit phenomenon and the community it promised.

My first interview took place directly following a class. Having arrived super-early, I caught the tail end of the workout and watched as the athletes congratulated each other and brought it in for a cheer. The ethos of the group reminded me of my time playing rugby in college: The coach was treated with respect, the team was determined and focused, and the athletes followed an implicit “No One Left Behind” policy.

While the promise of barbells alone couldn’t convince me to try CrossFit, watching a class and talking with the gym’s owner about community, fitness, and joining the two could.

After my interview, the owner called to let me know that if I tried CrossFit and liked it, he’d hire me. So I signed up for a class the very next morning. I thought taking a CrossFit class would be like updating my LinkedIn, flossing my teeth, or eating greens: a necessary evil.

Turns out, CrossFit is not a thing you just walk in and out of every once in a while. If it sticks, it sticks real good.

I’ve changed plenty since I was originally hired at the box. For one, I switched to a part-time role so that I could pursue a fitness writing career, but I still work out there and consider the box my home. Twelve months since joining the ICE NYC CrossFit community I can safely say the sport has changed my life. Here’s how.

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It’s cliché, but patience is a serious virtue

Most boxes have an on-ramp process that involves learning the ropes (and basic barbell lifts and bodyweight movements), but because I had weightlifting experience from my collegiate days I was allowed to pass over those sessions. (If you’re thinking about joining a box, take advantage of these offerings; I regret missing the learning opportunity). Even though I had fitness experience, it still took a long time to figure out what the heck I was doing.

CrossFit defines itself as constantly varied functional movements performed at high intensities, and that constantly varied part… it’s a lot. There’s the snatch, and then there’s the power snatch. There’s also a hang power snatch, and a hang squat snatch.

This variety is part of what makes it fun; you get to try so. many. different. things! But that also means there’s an unending stream of things to learn. The go-go-go New Yorker in me loved the exhaustive list of exercises, but the athlete in me felt overwhelmed by the variety.

I had to learn to be patient with myself and my body. If I forgot the difference between a hang, a squat, and a power clean, I had to learn to ask. If I couldn’t string together more than a few pull-ups, I had to ask for drills that would help me be able to… eventually. I gave myself permission to not know what the heck I was doing, and then developed the patience necessary to be okay with the learning curve.

Winning isn’t everything

My position in rugby was wing, which is the position that scores. Racking up points for my team was my job, and when I failed to do my job well, a loss for the team was usually the outcome. I love winning, and I brought that love of winning to CrossFit. “Finish first” was my motto.

And sometimes I did. Sometimes I’d take the top of the leaderboard on a bodyweight WOD (which stands for workout of the day), and I’d smile smugly, feeling proud. But then the next day, I’d have a workout with heavy barbells, and no amount of willpower would allow me to lift the barbell and lift it quickly while keeping good form.

A few conversations with my head coach helped me realize that my competitive spirit will help bring results for any goal, but that when it comes to heavy lifting, there’s a cardinal rule: Technique first, consistency second, and intensity last. “I love how competitive you are and how eager you are to learn and get better,” she told me. “My advice to you: There’s no rush. CrossFit isn’t going anywhere. Take it slow, learn, work hard, trust the process. You’ll end up where you’re supposed to be.”

Rest days aren’t a sign of weakness

When it comes to getting stronger, you need two things: First, you need to work your muscles, which causes little tears in the muscle fibers. Then, your muscles need to repair themselves, which is a process that requires rest.

Before CrossFit, I would go to the gym six to seven times a week. I stuck to that same schedule when I started CrossFit. I often went seven days a week because it was all so new and fun. My workouts lasted an hour, but sometimes I’d join some of the CrossFit vets for an additional workout afterward. Surprise, surprise: I got an overtraining injury.

Six days of heavy weights and intense intervals every week is too much, and I probably would have gotten stronger faster if I had stuck to just four or five days a week and actually given my body the time it needed to recover between sessions.

The mind is a muscle that needs to be trained

Anyone can do CrossFit: The workouts are scalable, which means that people of all fitness levels can come to a box and do the workout of the day. But CrossFit is no joke. When it comes to barbells, box jumps, and burpees, you need more than physical strength. You need mental toughness.

If you want to achieve your best performance on a workout, you must be willing to suffer–we call it “finding the pain cave.” When you’re trying to snag a personal best, your body and mind work against you. But the pain cave is a place where I’m forced to ask myself just how much I’m willing to give to reach my goals.

Building the toughness necessary to endure the pain cave isn’t as easy as dropping to the floor and cranking out 20 push-ups. It takes work to get your brain to a point where it is willing to push longer and harder than it ever has before–and to know when to tone down the intensity. During my first year of CrossFit, I had to train my brain every single day through practices like journaling, meditation, and breathing exercises.

You don’t need to switch your eating habits to match your friends

Paleo. Whole30. IIFYM. Before these diets went mainstream, CrossFitters were jazzed on them. Until I started CrossFit, I didn’t realize the nuances of these diets.

I’ve dipped my toes in the waters of all of these diets for anywhere from a week to a month, and I always come out thinking the same thing: They’re just not worth it to me! Counting macros may work for certain goals, but it is hella time consuming, and it made me obsessed with food.

Similarly, while I liked the Paleo diet (and it’s even stricter cousin Whole30) in theory–lots of veggies, protein, healthy fats, some fruit, and no grains or dairy sounded okay–in practice, I became a hangry monster. Basically, cutting out all grains and added sugars meant that I ate fewer carbs, and carbs are really important when you’re exercising regularly.

While I thought trying out my friends’ eating habits would be a fun bonding activity, it always just ends up making me grumpy.

Abs really are made in the kitchen

A month into my stunt as a CrossFitter, I had the flattest stomach I’d had up until that point. Which meant I had a new-found confidence to strut around the gym in my sports bra after every sweat sesh.

But while I looked good, I was getting tired four hours into my workday and didn’t have the energy I used to. Could I have mono a second time? Why was this happening?

My coach guessed it: I was under-eating. My go-to meals and daily intake hadn’t changed after I’d joined CrossFit, and I wasn’t giving myself the fuel I needed to power through–and then recover from–the high-intensity workouts.

With a little guidance from the coaches in my gym and phone calls with a nutritionist, I revved up my breakfasts to include more protein and complex carbohydrates (wahoo for sweet and nutty overnight oats!) and made a point to have a snack between lunch and dinner. Suddenly my energy levels shot back up–and my abs have only gotten more defined.

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CrossFitters make great friends

CrossFit isn’t just special for its high intensity and unique lingo; there’s also a surprising level of camaraderie. I used to think that made CrossFit a cult, but it’s way more accurate to simply call it what it is: a community.

People usually work out at the same time every evening, so you end up spending five to seven hours a week with the same crew of 20 who are similarly interested in health and fitness.

While the concept of breaking a sweat with someone as relationship-building is not unique to CrossFit, in CrossFit “working out” really means something much more specific. It means changing your life and the lives of those you sweat alongside; it means being pushed physically harder than you’ve ever been pushed with a group; and it means calloused high fives, fist pumps, and even sweaty group hugs.