Fitness and Exercise Workout

2 Teens Hospitalized with Kidney Damage After Doing 1,000 Squats

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Most teen girls and adult women do squats to achieve a more rounded behind. Two girls from China, however, took it way beyond the normal scope. After performing about 1,000 of the exercises each, here are the facts: There are 2 teens hospitalized with kidney damage, say authorities. Please, do not try this at home. There could be very serious consequences. A squatting contest is not worth it no matter how physically fit you are.

2 Teens Hospitalized with Kidney Damage After Doing 1,000 Squats

Live Science did a report on the squatting incident and discovered quite a story.

Two or three hours of squatting was all it took to cause medical issues for both teenagers. According to the report, the girls felt sore following their contest. Within two days, their symptoms had escalated, Both young women were sent to the emergency room and placed in the intensive care unit. They complained of brown urine and an inability to bend their legs.

There is a medical word for what the teens had developed. It’s called rhabdomyolysis and can cause permanent kidney damage. The muscle breaks down and releases a protein into the bloodstream.

The Philly Voice says that the girls had to be hooked up to IV drips. That would help clear the protein from their bodies.

What the teens were doing is extreme over-exertion. It would be dangerous for anyone to do, man or woman, young or old, say fitness trainers. [/nextpage]

According to reports, the 2 teens hospitalized with injured kidneys started an innocent exercise match. One of the girls challenged her friend to a squat contest. Neither had any idea they would develop dangerous consequences.

Xiao Tang claims she was the champion and says she’s embarrassed by the publicity. Tang told the China Press that neither girl wanted to lose to the other. So they kept squatting and squatting. The next morning, however, her legs could not bend properly. When her urine turned brown, she knew she was in trouble.

Exercise experts don’t want people to be afraid to do squatting at the gym or home. The exercise position is an excellent one that targets your behind and thighs. Squats strengthen your core and tone your calves and hamstrings.

A lot of female celebrities and non-celebrities do squatting for a better rear end. Reality TV stars like Khloe Kardashian hit the gym and do weight-training, boxing and plenty of butt exercises.

Khloe’s trainer, Gunnar Peterson, tells about her crazy work-outs. He has her do advanced squatting called split squats. Khloe performs the exercise with her front foot elevated on a Bosu ball.

Khloe Kardashian is said to have an enviable behind, and women want the same.

Exercise trainers say that it’s good to work hard, but listen to your body. In other words, don’t do anything dangerous.

Thankfully, the two girls from China are doing well. They will never attempt a foolish fitness challenge like extreme squatting again.

Kidney damage is frightening and could have been deadly for the 2 teens hospitalized. [nextpage title="..."]

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EMS Workouts Seem Cool — But Are They Safe?

You have probably come across photos of Ashley Graham or Hannah Bronfman on Instagram, exercising in futuristic suits with wires linked to their muscles. Perhaps you have heard about the new workout that “shocks” the muscles into exercising. Electrical muscle stimulation (EMS) workouts are a type of physical therapy that deals with injuries.

Ryan Yelle, PT, DPT, OCS, CSCS, is the clinical director at Professional Physical Therapy. He explains that physical therapists use EMS to help people recover from surgery or to rehabilitate injuries. EMS is commonly used if someone has muscular inhibition and weakness as a result of pain, swelling, and immobilization. For instance, after an anterior cruciate ligament (ACL) knee surgery, weakened quads can occur. Yelle says that EMS can “involuntarily activate” or awaken the quads to prevent a person from losing his or her muscle mass or function.

However, some fitness influencers and boutique workout aficionados have recently been discussing these workouts that use EMS technology. The EMS works by sending electrical impulses to your muscles to recruit more muscle fibers while increasing the intensity of strength-training routine. People are getting drawn to this technology that alleges to workout more muscles and improves your fitness within a short period of time.

As far as exercises are concerned, EMS seems special and some people might say they are not effective. Milo Bernstein, owner of Epulse which is an EMS workout facility in New York City, answers some of the questions about EMS.

How does EMS work?

For a muscle to contract, your brain should send an electrical impulse to neurons located in muscle fibers. This is exactly similar to what EMS does. It applies electrode pads to various parts of the muscle and trainers can send a small electrical signal that informs it to contract. This is the reason why EMS is helpful for people with an injury or who suffers a stroke and wants to retrain their brain to activate a muscle.

Is EMS painful?

According to Bernstein, it can feel odd for the first time although it is not necessarily painful. It will feel like a pulse as if someone is flicking your muscles with a rubber band quickly. “It is almost like a vibration”, he says. Despite the catchy name, EMS use a very small electric current that can’t even start a car or run a battery.

How does EMS help during an exercise?

Bernstein says that EMS machines help to activate more muscle fibers than you can with the standard strength exercise without EMS. “At Epulse people wear a vest and a pair of shorts with electrodes. A trainer will guide you through a series of simple bodyweight exercises, such as pushups, lunges, squats, and crunches. The level of electricity going to your body is constantly adjusted.”

How safe is EMS?

Bernstein says that not all EMS devices are 100% safe. The treatment should be carried by a physical therapist using a device that is approved by the Food and Drug Administration (FDA). Examples of fouls that the FDA has received include burns, shocks, pain, and skin irritation. According to the FDA, the use of electricity can lead to electrocution. Thus, research to find out the kind of an EMS a physical therapist is using.

“EMS is not suitable for everyone”, Bernstein states. “You shouldn’t use EMS if you have pacemakers or defibrillators because they can interfere with these machines. EMS is also not suitable for pregnant women or epileptic people. It is also advisable to talk with your doctor before trying EMS.”

Should one stop working out forever and switch just to EMS?

Though it sounds exciting, EMS will not give the same results like when you exercise normally. EMS can temporarily tone, firm, and strengthen your muscles, but it does not cause long-term improvements, according to FDA. In addition, EMS is quite expensive and is not a shortcut to exercise. Each session costs $125 at Epulse.

Edited by: Jessa (Jan. 28, 2019)

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This Popular Workout Might Be the Secret to Getting the Flat Abs of Your Dreams

There are plenty of exercises that can give you flat abs of your dreams. However, most can be very challenging especially if you are a beginner. The good news is that shaping and improving your midsection as well as your entire body through certain moves in a fun way is achievable. This is where Zumba comes in.

Zumba Origin

Zumba is a Latin-inspired dance which was discovered in the 1990s by accident by a fitness instructor who forgot to carry his regular exercise music to class. He obtained some Latin albums from his car and started dancing like he was in a club. His class joined him, sweating to rumba and salsa beats, and they really enjoyed it.

Since then, Zumba has increasingly become a smart way in the fitness course. The good thing about this workout is that it is a fun way that can make you a devout fanatic to attain a lean body and flatten your abs. In fact, some fitness gurus believe that Zumba is a great workout for people who hate workouts.

In reference to Zumba instructors Manny Vasquez and Tremain Linson, who are based in San Antonio, Zumba not only flattens but also expose your abs.
But shedding those extra pounds and burning calories isn’t just enough. According to Sarah Chadwell, NASM CPT, you can incorporate additional moves during Zumba dances either inside or outside of class to get speedy results.
Let’s take a look at some things you should know.

Mas Zumba Gives Flat Abs

You might be wondering how frequently or regularly someone needs to attend Zumba classes to get flat abs. According to fitness instructors, Zumba uses high-intensity training using fast songs combined with periods of slower songs. Interval training comes with many benefits. It improves insulin sensitivity, lowers cholesterol, and boosts cardiovascular fitness. All these are necessary to burn the layer of fat that covers your abs.

To unveil your abs and flatten your tummy, you should first burn the belly fat. Luckily, Zumba gives you the necessary cardio to whittle the belly fat. According to one study, a session of Zumba class can burn an average of 369 calories.

In reference to Manny, Zumba is among the best and fun ways to burn your belly fat as long as you do it regularly. You are supposed to get about 2 to 5 hours or more of the cardiovascular workout every week to reap the most health and fat-loss benefits. That means you should attend at least three Zumba classes on a weekly basis.

Personal Trainer Advice

Chadwell notes that Zumba is chock-full of twisting, gyrating, and other stronger movements that start from the hips. This ensures you are working the entire core every time you attend a session. By continuously embracing your abs when performing the dance, you will enhance the tightening of your core.

Rather than letting your stomach to jiggle around or hang out when dancing, you should draw your belly button toward your spine. Hold this position as long as you can before releasing and holding again throughout the dance class. This helps to tighten your stomach muscles as you burn fat.

Most Zumba Moves Stem from the Core

If you watch most of Zumba videos, you will realize that nearly all the movements start with the core. You will also notice belly rolling with hands in the air, oblique twists, and rotating of the hip. These movements not only flatten your midsection but also flatten and tone the entire area.

According to Chadwell, people who have difficulties bracing throughout the Zumba class session shape their muscles through bodyweight and resistant training. You are supposed to complete abdominal workout outside of class if you truly want to flatten your stomach.

You can try this abs workout from Chadwell:

Do 3 sets of planks ensuring to hold for at least 30 seconds, but aim to push for a minute.
Perform three sets of crunches of 15-20 reps per set.
Do 3 sets of Bird-Dog of 10 reps on either side.
Perform three sets of Leg-Raises of 10-15 reps.

One More Tip

Manny recommends that for additional belly tightening, you should work with your doctor or nutritionist. S/he will help to come up with a plan for burning the belly fat depending on the number of calories you want to burn each day. That information will help you decide how much Zumba you require in a week to shed your belly fat.


The Pros and Cons of Evening Workouts! What’s the Best Time to Workout

Not many people enjoy working out in the morning. You may not have that time especially if your work demands reporting early. Some people find it challenging to exercise in the morning because of lack of energy. The good thing is that you can workout at any time of the day and still reap the full benefits of keeping your body fit. While most people think evening workouts can interfere with your sleep, a study by the National Sleep Foundation couldn’t prove it. No differences in the quality of sleep were observed in participants who exercised vigorously in the evening.

The Pros and Cons of Evening Workouts! What's the Best Time to Workout

Let’s take a look at the benefits of exercising in the evening:

Improved Sleep

Several studies such as this one have demonstrated that people who engage in rigorous workouts in the evening enjoy better sleep quality and duration. This is in comparison to those who do the same in the morning or afternoon hours. This means exercising in the evening can help you sleep better at night. A good rest is also very essential for muscle growth and recovery. You will also feel full and better rested in the morning. Isn’t it a great way to feel ready and energetic for the tasks ahead in the day?

It Improves Workouts

On top of improving the quality of your sleep, several studies have shown that exercising in the evening can significantly strengthen your muscles and endurance. Is this really important to you? This is an indication that you will reap more benefits from exercising in the evening.

It Improves Blood Pressure

A study from the Journal of Strength Conditioning Research discovered that participants who exercised at night lowered their blood pressure by 15% more than their counterparts who worked out in the morning.

Speedy Results

A research fro The New England University of Birmingham demonstrated that people who exercise in the evening can extend their workouts by 20% at a higher intensity. This is an indication that more calories are burned at night. Additionally, there were better workout benefits, including stronger legs, tighter arms, leaner abs, and an overall wellbeing.

Improved Ability To Work

Your ability to work improves not because you burn more calories and recovers well during sleep. Studies have shown that our cortisol levels are higher in the morning, which can hinder muscular growth. However, our testosterone levels rise in the evening, which enhances muscular growth. This means that you will be on the right course toward your fitness goals and should expect the results sooner.

Final Thought

With all these findings, working out in the evening sounds very beneficial. The misconception that exercising in the evening can take a toll on your sleep and health should be a thing of the past. Why can’t you take a step and try mixing up your routine? Things might just improve. You will enjoy better sleep, feel well rested, and energetic in the morning. It could be an opportunity to transform your life.

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The Biggest Mistakes Trainers See in the Gym

We all make mistakes, but making them in the gym can be a majorhindrance to your progress, make your condition worse, or put you at risk for injury. It is for these reasons that beginners should take precautions and learn some lessons before they start an exercise program.

Irrespective of whether you have worked with fitness professionals, it is important to double check your exercise moves are appropriate.

The Biggest Mistakes Trainers See in the Gym

People make many different mistakes with exercise machines and equipment at the gym. Luckily, nearly all can be avoided and corrected with the help and guidance from a certified fitness trainer. Here are some of the biggest mistakes trainers see in the gym:

Beginning Without Assessment

According to Maurice D. Williams, a NASM and NSCA certified trainer who also owns Move Well Fitness, beginners should carry out some simple assessments before starting an exercise. This assessment gives someone an overall picture of his/her current fitness level. You should use devices that will help determine your muscular stretches to prevent injuries. Most gyms have staff or trainers who offer free assessment when you join as a new member.

Omitting the Warm-up

William notes that there are some people who start their workouts without preparing their body for movement. Performing warm-up ensures that your body is ready to exercise and help prevent injury. He suggests you should begin every workout with some foam rolling, dynamic stretches, and mobility work. These should mimic the movements and exercises that you will be focusing on in your workout routine. Plus, you should take at least 5 to 10 minutes to cool down and lower your heart rate after every workout session.

Attempting Too much Too Soon

Robin Visanuvimol, owner and head coach of Beyond Boxing in Vancouver, notes that beginners tend to be overanxious and expect to start noticing results within a very short time. This can pose a number of problems. Exercisers get burned out physically, mentally, and give up on the program too soon. Robin insists that changes often take time. Dietary changes along with exercises done over a relatively longer period (6-8 weeks) are better than changes that happen at once.


Overtraining and failure to give your body enough time to recover another big mistake trainers see at the gym. This is in reference to Jessica Lopez, a certified personal trainer and a nutrition specialist at the Boxing Club in San Diego. She notes that upon gaining momentum, some people fall into the trap of thinking that more is always better. Sadly, that is not the case because it can inhibit your body from making the changes you want. Overtraining can trigger signs of lack of sleep, water retention, or injuries. Working out tears your body down and thus you should take enough time to heal and rest when necessary.

Focusing too much on Cardio

Tom Holland is a world-renowned exercise physiologist who has authored several books on fitness. He says that cardio happens to be an important component of exercise routines. Other than burning calories, it boosts your mood and strengthens your heart. However, many people spend too much time performing low-level cardiovascular exercises. Tom says that this result in just a few hundred calories burned at the end of exercise. He recommends performing a mix of cardio and weights. Strength training builds lean muscle which increases metabolism. This means that more calories will be burned throughout the day.

Failing to Plan

Most people who walk to the gym for the first time usually don’t have a workout plan. This is according to Ainslie MacEachran, a certified personal trainer and cycling coach in Fort Collins. Going to the gym with a workout plan that has a purpose will make your exercises effective and time efficient.

Poor Fueling

You only spend a small fraction of your time at the gym. According to MacEachran, it will be difficult to achieve your goals unless you don’t play your part in the kitchen. It can be difficult to outrun the nutrition piece, which means you have to make dietary and lifestyle changes to achieve better and more rapid results.

Copying Others

Several trainers have pointed out that one of the top mistakes they notice at the gym is people blindly following what others are doing. Eric M. Emig, a certified personal trainer says that it can be hard to tell whether someone you are watching is performing an exercise the right way. Additionally, people do a particular exercise with a reason and it may not be a good one for you.

Poor Posture

In reference to Cindy Hauss, a certified personal trainer, there are some common postural deviations that can lead to injury. These include rounded shoulders, forward head, and arched low back. Cindy recommends hiring a trainer if you can’t maintain a good posture when performing an exercise. S/he will assist you with form, lighten your load, or decrease your repetitions.

Related Link: 7 Causes of Bad Posture (And How To Fix Them)

Lack of Variety

Tom Postema is a certified personal trainer and conditioning expert at Postema Performance. He pointed out that some people have no variety in their training. They tend to repeat the same program day-to-day or week-to-week. This often stalls their [progress and may wonder why they can attain similar gains as when they began their program. Tom says that incorporating enough variety at the gym will improve your results.

Exercise and Fitness weight loss Workout

Home Workouts To Help You Get Fit Without A Gym

The significance of fitness to the overall health of the human body cannot be fully appreciated. Indeed without it, we cannot stay healthy and strong as should be the case. In as much as the gyms are best suited for this task, they may not always be reliable. This is due to the costs involved and the inconvenience of having to abandon all the routine tasks and commute all the way to their precise locations.

This is where the idea of getting fit at home comes in handy. In the proceeding portions of the article, we shall discuss some of the tips that can enable you to stay fit at home conveniently.

Home Workouts To Help You Get Fit Without A Gym

Tips to get fit at home:

1. Set Realistic Goals

Start off the process by setting realistic goals. These goals should spell out the areas you intend to exercise and the procedure you intend to follow to achieve them.

For instance, if you wish to lose some pounds of weight, start by stating so explicitly. Proceed then by stating the precise workouts you intend to carry out and the entire duration of time as well.

Doing so successfully requires some technical assistance or expertise. Consider going online for inspiration in case you cannot afford a fitness consultant.

2. Acquire the Relevant Equipment

The fact that no gym is involved in home fitness programs does not mean that no fitness equipment is necessary. The opposite is indeed the case. No successful workout or fitness program can be carried out without the relevant co-operant equipment.

This means you will have to make an effort to acquire the common home fitness equipment. These include punching bag, rowing machine, air bike, elliptical machine, power rack, treadmill, dumbbells, weight-lifting bench, medicine balls, and more!

3. Identify and Associate with an Exercise Partner

In order to stick to your schedule faithfully, you may need the assistance of a like-minded and equally passionate partner. For this reason, you will have to find an exercise partner as well. This partner should also have the wherewithal necessary to carry out certain workouts. This is because from time to time, you will need his support to perform certain fitness tasks successfully.

4. Draft and stick faithfully to a Timetable

A timetable is a schedule of the various workouts you intend to carry out. Draft a realistic timetable. The schedule has to indicate the precise workout, the dates, time, and duration thereof. This is necessary so as to give you the psychological preparation you require for a fruitful undertaking.

5. Track your Progress Periodically

From time to time, take stock of just how far you have come and what milestones you have made. This will help you to make the necessary adjustments and effort. To do this, use a journal. Record all the workouts you have carried out against the corresponding progress.

If you were on a weight loss fitness program, for instance, record all the various exercises and workouts. Weigh them against the variations in your body weight. See if you are progressing, remaining constant, or retrogressing. Make the necessary adjustments, thereafter.

As you can clearly see from the foregoing discussions, getting fit at home is very convenient, cheap, and effective. As such, it is a path that just about anyone ought to consider following. It requires a great deal of self-discipline though. You should thus be ready to give it your very best.

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How Does the Role of the Family Affect Physical Health?

How Does the Role of the Family Affect Physical Health

Have you ever wondered if the structure and influence of your family could actually impact your physical health? Well, that’s a question that researchers, as well as experts that consider themselves a master of public health, have been asking for a long time, and they’ve come up with several conclusions.

Continue reading to learn more about this topic, and then consider getting your masters in public health online so you can make sure every family and every child can be as healthy as possible.

A Study of Low-Income Families

Researchers have found that individuals who live in minority, low-income communities can lead to healthy lifestyles and be physically healthy if they’re receiving the benefits of tightly knit social connections with friends and family. However, the opposite can also be true.

Findings from research conducted by investigators from Dana-Farber and the Harvard School of Public Health have found that people with a lot of close friends tend to consume more vegetables and fruits every day when compared to individuals who have a small number of close friends. But at the same time, people that had strong relationships with their family members consumed more fast food and sugary drinks than those with weaker family bonds.

RELATED ARTICLE: 26 Bad Habits That Lead to Weight Gain

The theory is that those who are vulnerable as a result of poor access to necessary services, low income, and other social responsibilities and demands, such as being a caregiver to an elderly or ill relative or being a single parent, tend to be deprived of the energy and time required to adopt and maintain a healthy diet and lifestyle habits.

A Multi-National Study’s Results

Another multi-national study consisted of over 15,000 individuals from 12 countries. The results also found that social relationships will play a great role in determining a person’s physical health status.

Almost 43% of the respondents in the study said that they believe that their family and friends have the biggest impact on their lifestyle, particularly as it relates to their health. Also, about 36% of the respondents stated that family and friends have the largest impact on their personal nutrition.

The study also concluded that individuals modeling a healthier lifestyle don’t actively connect with other people who might be able to benefit from their way of life, support, and knowledge. In fact, 31% of respondents, particularly those with healthier behaviors, typically distance themselves from any friends that usually engage in behaviors that are unhealthy.

More research found that people believe that family, individuals, and friends, as well as nongovernment organizations, ultimately have a much bigger impact upon their lifestyle and health than their government and their employers.

READ ALSO: 4 Japanese Eating Habits That Can Solve Our Obesity

What It Means for You

Overall, this research proves that the personal relationships that you have with your closest family and friends will have an influence over how well you eat, how much you exercise, and what healthy lifestyle habits you choose to pursue and which ones you neglect.

It’s clear that surrounding yourself with those who can provide you with a positive example could help you lead a healthier lifestyle, and family does indeed affect physical health.

Disclosure Policy:

This blog is a collaborative blog written by a group of individuals. This blog accepts forms of cash advertising, sponsorship, paid insertions or other forms of compensation. The compensation received may influence the advertising content, topics or posts made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. The owner(s) of this blog is compensated to provide opinion on products, services, websites, and various other topics. Even though the owner(s) of this blog receives compensation for our posts or advertisements, we always give our honest opinions, findings, beliefs, or experiences on those topics or products. The views and opinions expressed on this blog are purely the bloggers’ own. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content will always be identified.

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What You Shouldn’t Learn From Famous Athletes’ Diets

What You Shouldn’t Learn From Famous Athletes’ Diets

Famous athletes are at peak physical condition. No matter the sport, athletes demonstrate the beauty and grace inherent in strictly physical endeavors. However, their unending endurance and immense strength don’t come from exercise alone. All top athletes stick to strict diets to keep their bodies in prime performance shape, and these diets range from understandable to completely bizarre.

Many interested in fitness may want to emulate their favorite athletes by exercising and eating just like them. However, for many fitness enthusiasts, this is inadvisable. Learn more about appropriate nutrition for your body while reading about the insane diets of famous athletes.

Venus and Serena Williams

The tennis sisters are world renowned for their power on and off the court, but not many people know what keeps these two fueled and ready. Due to an autoimmune disorder, the Williams sisters are committed to a raw vegan diet — which means absolutely nothing cooked and no animal products.

While Venus and Serena might have the resources to keep themselves healthy on the raw vegan diet, you might need to think twice before you start eating like these tennis stars. First, it is extremely difficult to get the sheer calories necessary to keep your body in proper working order, not to mention it’s almost impossible to get the right amount of nutrients like vitamins B12 and D, iron, and zinc. When your body doesn’t have enough energy from consumed calories, crucial systems shut down. The raw diet can work but it is tricky to manage; be sure to educate yourself about nutrition before starting any risky diet.

What You Shouldnt Learn From Famous Athletes Diets

Laffit Pincay, Jr.

Unless you’re a devoted audience member at the race tracks, it’s unlikely you’ve heard of Laffit Pincay, Jr., but you really should get to know him. Generally regarded as the best jockey of all time — and definitely, the winningest, with more than 9,530 wins under his belt — Pincay had to keep a jockey’s small physique to stay agile on his horses. Like many jockeys, Pincay consumed a mere 800 calories a day to retain his slight jockey build an ideal riding weight of 117 pounds. Though Pincay neither confirms nor denies it, rumor says that for much of his career he would only eat one peanut per day.

It goes without saying that a diet of this sort is not suitable for anyone, including jockeys. Though the sport does require immense devotion and obsessive discipline, denying the body necessary energy to keep vital systems running is sure to impact performance, both physical and mental.

Even if your goal is to lose weight, limiting your caloric intake so severely is sure to cause both short-term and long-term damage to crucial parts of your body. If you want to look trim like a jockey, instead of trying to maintain their impossible diets, craft an exercise plan that encourages muscle growth and cardio fitness.

Ryan Lochte, Chad Ochocinco, Usain Bolt and Others

Too many award-winning athletes have come out of the closet as addicted to fast food. While some only indulge in the unhealthy dietary choices during high-activity times, others are pledged to their high-fat, high-sodium, high-risk fast foods for every meal of every day.

Swimmer Ryan Lochte consumed between 8,000 and 10,000 calories of McDonald’s while competing in the Beijing Olympics, and runner Usain Bolt was unimpressed with his British food options during the London Olympics, so he feasted primarily on Chicken McNuggets. Football receiver Chad Ochocinco loves his McDonalds diet so much that the fast food chain invited him to work for them for a day.

It may be tempting to throw all you know about nutrition out the window and start picking up Big Macs for every meal, but it’s important to remember just how much these athletes train in order to burn up all these calories. Unless you are exercising like an Olympic athlete — doing circuits for at least 10 hours a day — you probably don’t have the metabolism to stay healthy on three meals of fast food.

Though it can be okay to cheat every once and a while to indulge in your favorite fast food snack, most of your meals should be balanced to include the nutrients you need — and keep out the fats and sodium you don’t.

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Essentrics Workout: Stretching and Strengthening Benefits

The Essentrics Workout is all about stretching and strengthening at the same time. It combines many forms of exercise into one to help users emerge with a toned and well-balanced body. Throughout the years, this workout has helped professional and even Olympic-level athletes excel and beat injuries. One great side effect of the stretching exercises, aside from increasing range of motion and flexibility, is slenderizing. Watch this video to learn more about Essentrics workout in terms of what it entails, who it’s best suited to and what benefits it provides:

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How to WorkOut During Pregnancy

Contrary to popular belief, it is actually important to stay physically fit when you’re pregnant. Exercising will not only help you to feel better, but also prepare you for labor.

As your doctor may have told you, workout during pregnancy may depend on your fitness level, your trimester, and of course, on how you’re feeling.

It’s extremely important to know what exercise is beneficial and which workout during pregnancy is dangerous. No matter which trimester of pregnancy you’re in, these exercises will help you to stay healthy during your entire pregnancy.

It’s important to note that as a pregnant women you may feel out of breath more quickly than what you used to. However, this is completely normal. In fact, you should know that during the 9 months of your pregnancy, you’re normally breathing up to 20-25 percent more because your body needs to flush out more CO2 from your bloodstream.

It’s very important to know that everyone is different: You are different than the instructors in the videos, other pregnant women and your friends. That’s why your exercise has to be personal, and you should avoid putting too much pressure on yourself and your baby.

{This article was last updated on October 21st 2019, by Dr. Nima Schei.}