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Exercise and Fitness Fitness

8 Stretches You Should Do Every Morning To Feel Strong, Flexible And Grounded

What do you do first when you wake up in the morning? Most of us hit snooze on our alarms or think of coffee. Some brave souls might wake up at 5 a.m. and head to the gym. Most of us can’t imagine exercising as soon as we get out of bed, but you can still do some morning stretches to feel more energetic and ready for the day ahead! 
There are plenty of benefits to morning stretching, including fewer muscle aches, more energy and 

8 Stretches You Should Do Every Morning To Feel Strong, Flexible and Grounded

8. Simple Pelvic Lifts

This stretch will help loosen a stiff back and ground your body to the present moment. Who wouldn’t like to start their day off with more stability? Begin by lying on a soft mat. Bend your knees, then slowly raise your hips toward the ceiling. Hold for a few seconds, then gently lower yourself back to the ground. Take a slow, cleansing breath, then lift again. Repeat five times. 

7. Standing Hamstring Stretch

Place the heel of your foot on a steady object lower than your hip; you could try a chair, bench or even your bed. Flex your foot, then bend forward to fold over your hips. Hold this stretch for 30 seconds, then repeat on the other side. 

6. Forward Bend

All you have to do is get yourself out of bed to do this stretch. Stand with your feet a hip’s length apart, then bend forward, bracing your hands on your thighs. Bend your knees slightly, and place your hands on the floor for support if you have a bad lower back. 
Hold your position for several breaths, then slowly rise, feeling each part of your back as you do. 

5. Simple Warm-up Yoga Poses

The “cat” and “cow” pose in yoga is simple to do and easy on the spine. To do the cow pose, start on all fours, with your hands beneath your shoulders and knees aligned with your hips. Take a deep breath and arch your back up like a scared, black cat. Tighten your abdominal muscles, then lower your back and push forward so your neck is extended toward the ceiling. 
Return to the starting position after several breaths and repeat three to five times. 

4. Side Stretch

Stand up and place one hand on your bed or the wall for support. Then, lift your free arm and move it back over your shoulders, creating a half-moon over your head. Take two deep breaths, then switch sides. This stretch will help loosen up tense shoulders and tone the outer thigh. 

3. The Back Twist

This pose might sound painful, but it actually works wonders for a sore spine. Sitting upright in a chair with your shoulders back, turn your back to one side without moving the rest of your body. Place one hand behind you as you do this for support, and leave the other on your thigh. 
You can also turn your neck with this pose for a deeper stretch, but don’t strain yourself. 

2. Leg Stretch

You may have seen runners doing this stretch before a marathon or race. Standing with your feet hip-distance apart, lift one leg and grasp the middle of your foot. You should feel a good stretch in the lower part of your leg, the quad. 
Keep your back straight and face forward as you hold this stretch for several breaths, then move to the other side. 

1. Hip Stretch

Open your hips and feel more flexible throughout the day with this stretch. Stand facing your bed and lift your left leg with your knee bent. Rest your knee on the bed, then lean forward with your hands on the bed. 
Take a few deep breaths, then switch to your other hip. 
An Easier Way to Start the Day
Waking up isn’t easy, but morning stretches can help you ease into your morning instead of rushing out of bed and headed straight off to work. Feel free to enhance your morning stretching routine by using some essential oils or listening to some peaceful, meditative music. 

Enjoy the opportunity to start each day with peace and concentration before you start tending to all of your responsibilities.

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Fitness weight loss

Madalin Giorgetta Gave Up Cardio To Build Her Butt With These Exercises

Madalin Giorgetta Gave Up Cardio To Build Her Butt With These Exercises

Madalin Giorgetta’s unfailing journey to weight loss started two years ago. She gave up doing cardio and invested all of her time in strength training and her efforts have yielded the results she expected. Madalin is currently a personal trainer in Australia and currently boasts of more than 435,000 followers on Instagram. She crafts gym guides that are easy to follow for every woman who wants to become an expert in the gym. This means she is conversant with exercises to enhance your glutes and strengthen the muscles below your waistline.

Madalin Giorgetta

Maddy shared her daily routine in the gym stating that she focuses on training her lower body thrice a week. When it comes to cardio, she doesn’t perform any forced workouts but she instead walks her dog Mimi on a daily basis. Maddy isn’t a fan of the treadmill at all. And how has she managed to achieve her weight loss goals? Let’s have a look at what her exercises look like.

Leg Day

Monday is the leg day for Maddy, and she spends her time working on building her strength by ensuring that she sticks in proper form and technique. Some of her favorite exercises include split squats, Romanian deadlifts, and the leg press machine. According to her, these types of basic exercises strengthen the muscles in your booty and legs. She insists that you must perform them if your goal is booty gains.

Booty Day

Maddy says that her favorite day of the week happens to be the booty day. Stating that this is her preferred superset, she notes that she also feels a great burn when performing her workouts. The exercises include:

  • Three sets of resistance band glute bridges with dumbbell involving 25 reps per set.
  • Three sets of resistance single leg hip thrusts of 12 reps per set

Maddy says there is no need of moving off the floor and you can perform these workouts at home. This makes it a convenient workout for everyone. She recommends that beginners should start working out these exercises with a 30-pound dumbbell.

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booty

Strength Day

Admitting that she is quite obsessed with growing her lower body, Maddy’s strength days mainly focus on her legs and butt. She explained that strength days are when you start working on a five rep range. She notes that at first, you will notice that your strength increases exponentially. Maddy started at 65-pound hip thrust and she currently manages 245 pounds at ease. Her go-to moves involve hip thrusts, deadlifts, and squats.

Maddy Involves a Personal Trainer

Despite the fact that Maddy is a personal trainer, she still engages her personal trainer. Perhaps this is what really helps her achieve a perfect form and safely increase her weights whenever she likes it. She reckons that she has learned so much from involving a personal trainer.

Final Thought

If your goal is to build your own strength, you should grab something from Maddy’s plan and stick to movements such as split squats, deadlifts, and hip thrusts. You don’t have to start working with heavy weights immediately, but a barbell or dumbbells can keep you moving. Your booty should continue growing as you build up your strength.

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Fitness Workout

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

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.

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Fitness guest blogs

Taking BetterMe Fitness App for a Test Drive

Taking BetterMe Fitness App for a Test Drive

Taking BetterMe Fitness App for a Test Drive

Being active. Working out (regularly!). Counting calories. Getting healthy. Participating in fitness challenges. Joining (and going to!) the gym (regularly!). Losing those excess pounds. Watching your weight. Dieting. Setting up goals and working towards achieving them. Ahh! If you feel stressed just looking at those words, you’ve come to the right place. The right place is called a BetterMe app review.

Wait, what is BetterMe app, exactly?

BetterMe is a workout app that promises its users some serious fitness breakthroughs. It currently sits among the leaders in AppStore’s rating of health and wellness apps, and BetterMe reviews are quite generous on Google PlayStore as well.

The app offers you a customized workout/diet plan combo, which essentially means it satisfies several major needs of people who don’t have enough hours in their day but who would also like to start paying more attention to their health status, diet, physical and mental well-being.

So far, so good, but what’s in it for you? Let’s count the benefits.

Where and How to get it?

BetterMe app is available for iOS and Android device users, so it can be downloaded from either AppStore or Google’s PlayStore. A quick tip: make sure these are the only online platforms you get BetterMe app from; you never know what is disguised under the brand name BetterMe in some obscure corners of the Internet.

Just download the app to your phone and launch it!

How does BetterMe fitness app work?

There are some steps you need to take (you can do it literally while you enter the required information. What? The sooner you start being active, the better) before you can start exercising with BetterMe.

  1. Log in: Android users can log in via email and through their Facebook account; owners of iOS devices only have one option at the moment, and that’s through Facebook. Having your profile with BetterMe means your info and progress is safely stored and you can access it at any time.
  2. Goal-1: Set your target. Determine which body part, or body area, you would like to start working on.
  3. Goal-2: Decide how frequently and how intensively you’d like to exercise. Depending on your current level of physical activity, choose the workout plan. There is not shame in opting for the light version offered for beginners; remember that all that matters when you first start something is your desire to commit and conquer, and BetterMe newbie level lets you develop a habit of exercising. If you know you can handle a more intense course, the sky’s the limit! BetterMe pro-sessions will guarantee you the delicious soreness of muscles and the proud feeling of accomplishment.
  4. Enter some general info about yourself. Age, height, current weight/target weight (to record and watch your progress), preferred diet type. This is necessary so that BetterMe can assess your parameters and set personalized workout and meal plans for you.
  5. Opt for a free trial (advisable), or dive straight into one of subscription plans. BetterMe app price isn’t that high, especially when one-time payment can get you an indefinite Lifetime/Premium access to all the workouts. You can also request a demo workout and see the difference between beginner-level, mid-level and pro exercises.
  6. Goal-3: Set a schedule and stick to it. The app will alert you when it’s time to get sweaty.

Once your profile is all set, you’re ready to go.

BetterMe app also asks you to leave feedback or rate it virtually at every stage. If you’d like to let other users know how satisfied you are with the app, or inform the developers of some issues you’re experiencing, you can do this right away.

Is there a BetterMe website?

Yes, there is one called BetterMe Guru where they publish their “BetterMe tips” on exercising, beauty, achieving harmony in life, and latest diet trends. Occasionally, they’ll throw in some relationship advice. Get in shape, physically and mentally!

BetterMe Facebook page is also quite active; besides, you can drop a message to them via Facebook inbox or as a review. The guys seem pretty responsive and happy to help with issues. Naturally, you can share some positive experience as well.

The app is frequently updated as new features or bug fixes are introduced. So when you see your BetterMe app installing automatic updates, just know that some new fitness goodies are awaiting.

Their tech support team replies to emails at support@betterme.tips, and, of course, they are actively replying to BetterMe reviews. Not all of which are positive, if we’re being honest. We had a look at what people had to say about this particular app.

The main grievances seem to be troubles with finding the right way to discontinue the subscription, and funds deduction after the free trial period is over. To which we can say: Yes, those issues are unpleasant to have, especially when using something as simple as a mobile app. But, good people, we are all usually pretty cautious when we, say, sign a deal in ink on paper (who are we kidding, we don’t read small print, not on paper, nor in digital form, though we really, really should). This extends to online transactions as well. Just carefully read what you’re getting yourself into, and almost the first thing that you see if you study BetterMe terms and conditions is that free trial transforms into an automatic subscription once the trial period is over. All you have to do is cancel the sub before the trial ends. No harm, no foul.

As for delivering what’s promised, looks like BetterMe app users from all parts of the world are pumped. They say the app is really helpful and that the results are evident from the very first couple of uses, and we agree. Sounds quite impressive, doesn’t it? Trust us, we feel impressed after some workout sessions with BetterMe video-instructions, too – and a little good-type-of sore.

BetterMe app: Better yes or Better no?

Today, there are so many fitness apps available that have similar features it can certainly be a bit overwhelming in terms of making a choice. But think about it this way. This is a guarantee that you can have as many test-drives as you need to eventually choose what suits you best.

Among all the options, BetterMe workout app looks like a decent magic wand that could help you channel your magic through it. It has all the components: exercise tips, videos, diet instructions, professional advice. The main component, however, is you and your determination in achieving your goals. Even if you end up not fancying this app, you can always cancel your subscription.

Try out the BetterMe fitness app and tell us (or them, why not) whether it fits into your life.

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Facts Fitness weight loss

Is it Healthy to Do Cardio Every Day? Learn These Facts

Unlike other workouts, cardio gives you an endorphin high.  Do you like outdoor fierce cycling, marathons, dancing classes, or any other activity that makes you sweat? Such exercises make you feel more confident, enhance your mood, and speed your heart rate. Above all, they help you burn a good number of calories to keep you physically fit and healthy. Cardio activities also improve your stamina, endurance, and cardiovascular health. It’s possibly among the best ways to help you live longer but should you do cardio every day ?

Is it Healthy to Do Cardio Every Day Learn These Facts

Should you do Cardio Daily?

Although cardio can be exhausting at times, it can also be addicting. That is why you will find some fanatics hitting the gym on a daily basis. Health professionals encourage people to stay active and consistently moving for the good of their wellbeing. However, it is good to find out whether cardio should have a limit.

According to Jackie Cassado, a personal trainer at Equinox, it is not recommendable to do cardio every day. This is contrary to what most people think. Citing the CDC’s recommendation of 150 minutes of moderate cardio per week, she said that taking an occasional day off is ideal for your workout routine.

Too Much Cardio Can Stall Your Weight Loss

Do you know what adrenal fatigue is? This is a condition that occurs when you exercise too much. It can take a toll on your physical goal and your health as well.

In reference to personal coach and injury prevention consultant Liz Letchford, MS, ATC, high-intensity training for an extended period can trigger adrenal fatigue. This normally happens when other stressors like poor body image, relationship issues, and work come into play.

The problem is partially caused by the stress hormone which is commonly known as cortisol. This hormone can make you accumulate fat around your waistline. Engaging in workouts that exceed your physical limits triggers a surge in cortisol levels. Liz says that this occurs when your body exhausts its ability to fight, but you continue keeping it on ‘fight or flight’ mode through high-intensity workouts for an extended period. This makes your hormones run out of balance, triggering fogginess, poor performance, fatigue, and weight gain, particularly around your waist.

After some time, you end up gaining weight. Liz says that exercising is not just about losing fat and gaining muscles. She adds that your entire central nervous system is controlled by a complicated system of hormones. Imbalances can activate serious complications.

Cardio workouts come with many health benefits. They lower blood sugar levels, cholesterol, and high blood pressure. These reduce your risk of developing chronic conditions, such as diabetes and heart disease. In addition, cardio activities burn extra calories, which lower your body fat levels. Nevertheless, limiting your routine to just cardio workouts without strength training can prevent you from achieving your fitness goals and the body physique you crave for.  Doing just cardio is not a bad idea, although it is not ideal.

Related Link: Secret to Real Weight Loss – How to Attain a Flattened Belly

Incorporate Strength Training

Strength training not only helps to improve strength but also enhances balance and coordination, which make daily tasks easier. Just like cardio, it improves insulin sensitivity, cholesterol, and blood pressure, which are ideal for preventing and controlling diabetes. Additionally, strength training makes your ligaments and tendons stronger while increasing your bone density. This can lower your risk of developing osteoporosis.

Fat Loss

Your body burns more calories during the cardio activity, but strength training increases your metabolism so that more calories are continually burned throughout the day. Your body will burn around 50 calories per day for every one pound of muscle. However, your body burns only three calories per pound of fat tissue per day. Furthermore, muscle tissues are denser than fat tissues. This means a pound of muscle will occupy less space than a pound of fat. This means you will achieve a better and well-toned physique.

Workout Planning

It is advisable to ensure that your weekly workout routines involve both cardio and strength training. If you are a beginner to strength training, start with two days per week but not consecutively. Exercises should target your back, hamstrings, chest, arms, quadriceps, abdominals, glutes, and shoulders. According to the American College of Sports Medicine, you should perform moderate-intensity cardio for at least 30 minutes. You can gradually increase the intensity and duration of your cardio workout for continued results in aerobic endurance or fat loss.

Too Much Cardio Warning Signs

Listening to your body will help you to identify the signs that you are doing too much cardio. The following are indicators that you should cut back or slow down with your exercise:

• Feeling fatigued the entire day
• Difficulties sleeping or feeling not well rested even after sleeping for more than 8 hours a night
• Diminished physical performance
• Your body fat drops below healthy levels for your height
• Difficulties recovering from workout sessions
• Changes in menstrual cycle for women
• Experience an overuse injury like a broken bone, fracture, or other chronic pain.

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Fitness guest blogs

Complete Guide About Keto Protein Powder

Whole foods such as grass-fed, healthy oils, organic meat, and eggs are the best source of proteins. However, you can also benefit from keto protein powder. These supplements help a lot after a workout session. The most important thing is to ensure that you choose high-quality keto protein supplements. There are numerous options of protein powders but you have to make an informed decision when choosing after weighing their pros and cons.

Complete guide about Keto protein powder

Comparing Different Keto Protein Supplements

This article will discuss various ketogenic protein supplements and ways of choosing the best available option.

Whey Protein

This milk component consists of both casein and whey. This protein is among the best because it contains all essential amino acids. It also has low levels of lactose. Whey concentrate and whey isolate are the two options of functional whey protein supplements.

Whey protein is processed through cold processing, and drying and heating. Once they are digested, they are absorbed into the bloodstream quickly. This means it is effective for building muscles after strenuous training. Ensure that you mix it with a fat before consumption.

Beef Protein

This is a good alternative to people who are allergic to eggs or dairy products. You have to make ensure that it does not contain harmful ingredients. Check for high quality products always. You can as well take grass-fed beef protein that is similar to real beef in terms of nutrition.

Egg White Protein

This is a great alternative to whey. It is free from carbohydrates and dairy. It is easily bioavailable and contains a high quantity of branched-chain amino acids. Egg protein powders may contain artificial sweeteners which are not good on keto. Whole eggs the best source of egg proteins.

Vegan Keto Proteins

It has zero or low amounts of carbs, omega-3s, and sugar-free. These proteins may as well contain goji protein, alfalfa protein, grain proteins, legumes and seed proteins from sesame seeds, sunflower seeds, and chia among others. These foods are not suitable on a keto diet. They proteins are only extracted to get carbs and sugars.

Related Link: How You Can Use Coconut Water in your Weight Loss Regimen

Collagen Protein

This protein makes a third of our bodies. Collagen protein is found in tendons, bones, gut, and skin among other places. This protein is different from others because it supports the growth of nails, hair, and skin in addition to muscle building. Choose grass-fed options to get the best from collagen.

Analyzing Quality

While selecting animal proteins, go for pasture raised or are grass-fed. Ensure that they are also free of rBGH. When processing keto proteins, vitamins, fats, and minerals are removed. Your worry should only be about organic sources. Also check on the fat ratio of the proteins, its source and ingredients. Ensure it does not have sweeteners. If you want to buy keto protein powder from trusted dealers, they have a blogpost here where you can learn more from reviews given.

When Should I Take Keto Protein Supplements?

It is advisable to take these supplements after a workout because the body readily absorbs them during that time. Only take 30-40g per serving because taking too much protein is risky to your liver and can cause inflammation.

Following this guide, will enable you to get the best out of keto protein powder. Do not take excess protein. Keto protein supplements are thus most convenient if you work out frequently.

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Edited by: Jessa (March 2, 2019)

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Fitness guest blogs weight loss

There’s A Right Way for Fitness, And A Wrong Way – Here’s How to Tell The Difference

If you’re excited about getting started with fitness but haven’t done much of it before, you should know a couple of things that will help you not only in the long run but also in the spur of the moment. When you’re in the middle of a workout, it can become straightforward to do the wrong things only because you’re feeling the moment and don’t realize the danger that you’re exposing yourself. Also, make sure to consult as many sources as possible when it comes to fitness. You can tone your abs at fitnessgoals.com. With that said, these are the most important tips to remember regarding fitness, exercise and how to properly use the tools at your disposal to shape your body and mind.

There’s A Right Way for Fitness, And A Wrong Way – Here’s How to Tell The Difference

Don’t overdo it

It is the first thing that any professional or gym veteran will tell you. Those who just start out going to the gym or working out at home always tend to overdo it. By overdoing it, we are referring to not recognizing your limits and pushing far beyond them. It cannot only detriment your body, but it can also be hazardous, from a health standpoint. Learn to be patient and take everything in small doses as you learn about fitness and experience its various forms.

Learn variety

There are many ways in which you can exercise. If you just stick to one type of exercise or just do one thing, you will never truly be in shape. If you just go to the gym to ride the bike for 40 minutes then go home, you’re not doing it right. Once you finish with the bike, you should also try out the treadmill. After that, some squat exercises with the dumbbells as well as some weight lifting can do you a lot of good. If you don’t think that you can handle all that after 40 minutes of riding the bike, ride for less time. Make room in your schedule for the others. Variety will help your body grow exponentially faster than if you were just to do one thing all the time.

Don’t be afraid to ask for help

Many gym goers seal their fate and compromise their chances of growing and improving when they refuse to call for help. For many, it is a sign of weakness or shame to ask another person for help. In reality, it is a sign worthy of respect. It means that you are willing to admit there are people better than you and that your primary focus is improving. Anyone that is a true adept of going to the gym will recognize that great characteristic immediately. Also, gym veterans are usually pleased to be able to teach others things that they’ve learned over their years at the gym.  It creates a great opportunity for you, which you shouldn’t miss out.

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child care Fitness guest blogs parenting

Realistic Ways That You Can Regain Your Pre-Pregnancy Figure 

Most mothers are looking to get back to their original weight or figure at least a year after they have given birth. Pregnancy changes your body in a number of ways and not all of these transformations leave your body. As a result, you are left with some rather undesirable features that you would like to get rid of.

Unfortunately, most of the tips that are available can seem a little unrealistic. After all, few moms can even think of hitting the gym when they have at least one child depending on them. This is why you will only find suggestions that you will actually be able to use here.

Realistic Ways That You Can Regain Your Pre-Pregnancy Figure 

A word of caution, however. There are certain things that you simply can’t erase by losing weight. For instance, you may have to contend with excess skin or stubborn fat stores. With this in mind, here are some of the things that you should be able to manage:

Eating Healthy 

When you are pregnant, it’s easy to feel as though you have free rein when it comes to food. This could mean that you snack quite a bit. These newfound habits can easily spill over into your post-pregnancy life as well. To prevent piling on unnecessary pounds, keep healthy snacks on hand. Make sure that you get rid of all of the chips and cookies and have fresh fruit or sliced veggies around instead. You can also fill up on water so that you don’t succumb to those in-between meal cravings.

Exercise with Your Baby 

There are actually a lot of safe exercises that you can try out – with your baby in your arms. This way, you won’t feel like you are neglecting your little one. If you are a bit nervous about working out in this manner, there is something else you can do and that is dance. Yes, turn on the tunes, hold your baby tight and get your groove on for about half an hour each day. It will not feel like much but it will make all the difference.

Force Yourself to Move Around the House 

Ok, when you are changing your baby’s diapers, you want to make sure that everything is on hand. With other items, however, you may want to create a little distance. Try to keep various objects or necessary items in different places around the house. This way, you will force yourself to almost constantly be on the move. Try clipping on a pedometer to see just how many calories that you are burning this way.

Adjust Your Routine to the Weight Loss Plateau 

For the first couple of weeks or months, you may feel as though the weight is just slipping off, especially if you are breastfeeding. Nonetheless, there will come a time when you don’t seem to be losing weight, even though you are maintaining the same healthy routine. This is known as a weight loss plateau and it is actually quite common. To overcome it, you may need to start exercising more or cutting calories (to a still appropriate number) during this time.

It is important to remember that it will take time to get your body back and that each person achieves their goals at a different rate.

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Fitness guest blogs

Stay Healthy, Do CrossFit

Stay Healthy, Do CrossFit

CrossFit is a workout regime that incorporates elements of Olympic weightlifting, gymnastics, high-intensity interval training, plyometrics, calisthenics, powerlifting, and other exercises. It uses constantly varied functional movements performed at a high intensity. CrossFit sessions usually last an hour and include a warm-up, skill development, high-intensity workout of the day and stretching. Taking from multiple disciplines, the goal of CrossFit is to improve fitness. It is a fitness program that has caught on like wildfire, especially in the United States. TheCrossFit methodology is used in thousands of private affiliated gyms, police agencies, military organizations, fire departments, high schools and homes.

History

CrossFit was developed by Greg Glassman over several years. Glassman defined fitness as increased work capacity across broad time and modal domains. He designed the program that later became CrossFit around this definition and as a way to improve fitness and health. Workouts are based on functional movements, the movements of life. He found that this approach using functional movements constantly varied and performed at high intensities lead to dramatic, measurable gains in fitness. CrossFit was born.

Although CrossFit style workouts can be performed at home, this training tends to promote community. It is one of its many draws. This “sport of fitness” harnesses the natural camaraderie of competition and fun of sport or game. It is both a physical exercise philosophy and competitive fitness sport. It is a specialty of not specializing. In this way, in draws many different individuals. When you become part of CrossFit, you become part of a community that expands beyond your own gym or favorite workout locale.

Methodology

Glassman took the time to define fitness and has written many articles on the topic. According to him, there are ten recognized general physical skills: cardiovascular/respiratory endurance, strength, power, agility, balance, stamina, accuracy, speed, coordination and flexibility. Fitness is developed to the extent that it improves each of these skills. The CrossFit methodology supports the Paleo diet, which promotes the consumption of meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. It pulls from many different physical disciplines. It draws upon nearly every effective training methodology and discipline in an attempt to create a complete training system.

CrossFit sets out to mold women and men that are equal parts Olympic weightlifter, gymnast and sprint-athlete. By not focusing on one thing, you become good at everything. Athletes develop a high degree of general fitness as opposed to a high level of skill in one area. This lack of specialty doesn’t mean that CrossFit athletes are not good at anything. Learning and perfecting fundamentals is emphasized at all reputable gyms.

Community

Community and support are at the heart of CrossFit. The atmosphere at most CrossFit gyms is one of encouragement, acceptance with a dedication to excellence. As people get sucked into the community, they soon learn that CrossFit has a language of its own. Here are some lingo basics.

Box – A box is a CrossFit gym. It may look bare bones to some, but they have all the equipment necessary for the range of WODs performed by CrossFitters.
WOD – Each day the gym will have its “workout of the day” or WOD. Some WODS have their own special names while others are a list of exercises with time constraints and a number of reps to be performed.
AMRAP –“As Man Reps/Rounds as Possible” in a given time period. AMRAPs often last 10, 20 or 30 minutes. They challenge athletes to perform as many rounds of a series of movements in the allotted time.
Affiliate – These affiliate gyms or boxes are officially affiliated with the CrossFit brand. This requires that gyms have CrossFit-certified trainers and staff. These affiliate gyms or boxes are officially affiliated with the CrossFit brand. This requires that gyms have CrossFit-certified trainers and staff.

Community isn’t just about what you say, it is also about what you wear. Although all forms of workout wear are welcome, you will notice a trend among members. Booty shorts, tanks and tall socks abound among the ladies while the men sport athletic shorts, tanks and minimalist shoes. It is not all about fashion. WODs are intense and you need clothes that move with you.

Training

CrossFit workouts are not for the faint of heart. They are high-intensity workouts that will have you wondering how this seemingly cardio-less workout has your heart rate so high. You will often be doing workouts for time or score. Many WODs are done for time which means you measure the time it takes to finish the prescribed workout. Your score is derived from the total number of reps completed during a given workout. This makes for fun competition. Many CrossFitters keep a journal to record their times and scores to measure against future workouts.

CrossFit uses many movements and exercises that might not be familiar to your run of the mill gym-goer. Here is a run-down of some of the movements and workouts you might encounter.

Burpees – These make up the cornerstone of CrossFit. Athletes start from standing, bend down and plant their hands, kick back into plank an do a push-up. Then, jump the feet back towards the hands and then explode up into a jump while clapping hands together overhead.
Double Under Jumping rope – is also big around the box. Double unders are when the rope passes under the athlete’s feet twice in one jump.
Kipping – Kippings are a type of pull-up. They are speed pull-ups that incorporate a rhythm to a swinging motion. The horizontal motion is transferred to vertical force allowing for a quicker pull-up.
Hero WODs – These very difficult workouts are named after military servicemen, police or firefighters who have died in the line of duty. They provide an extra challenge and reminder of sacrifice.
Fran – Fran is one of CrossFit’s most famous workouts. It is a 21-15-9 scheme of thrusters and pull-ups with a prescribed lifting weight for men and women.

CrossFit is a fitness regime dreamed up by Greg Glassman and subscribed to by many around the world. It is a tough training style that focuses on fundamentals and pulls from many different disciplines. A unique community has formed around this sport of fitness that has its own language and style.

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Fitness guest blogs weight loss

Stay Healthy, Do CrossFit

Stay Healthy, Do CrossFit

CrossFit is a workout regime that incorporates elements of Olympic weightlifting, gymnastics, high-intensity interval training, plyometrics, calisthenics, powerlifting and other exercises. It uses constantly varied functional movements performed at a high intensity. CrossFit sessions usually last an hour and include a warm-up, skill development, high-intensity workout of the day and stretching. Taking from multiple disciplines, the goal of CrossFit is to improve fitness. It is a fitness program that has caught on like wildfire, especially in the United States. The CrossFit methodology is used in thousands of private affiliated gyms, police agencies, military organizations, fire departments, high schools and homes.

crossfit

History

CrossFit was developed by Greg Glassman over several years. Glassman defined fitness as increased work capacity across broad time and modal domains. He designed the program that later became CrossFit around this definition and as a way to improve fitness and health. Workouts are based on functional movements, the movements of life. He found that this approach using functional movements constantly varied and performed at high intensities lead to dramatic, measurable gains in fitness. CrossFit was born.

Although CrossFit style workouts can be performed at home, this training tends to promote community. It is one of its many draws. This “sport of fitness” harnesses the natural camaraderie of competition and fun of sport or game. It is both a physical exercise philosophy and competitive fitness sport. It is a specialty of not specializing. In this way, in draws many different individuals. When you become part of CrossFit, you become part of a community that expands beyond your own gym or favorite workout locale.

Methodology

Glassman took the time to define fitness and has written many articles on the topic. According to him, there are ten recognized general physical skills: cardiovascular/respiratory endurance, strength, power, agility, balance, stamina, accuracy, speed, coordination and flexibility. Fitness is developed to the extent that it improves each of these skills. The CrossFit methodology supports the Paleo diet, which promotes the consumption of meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. It pulls from many different physical disciplines. It draws upon nearly every effective training methodology and discipline in an attempt to create a complete training system.

CrossFit sets out to mold women and men that are equal parts Olympic weightlifter, gymnast and sprint-athlete. By not focusing on one thing, you become good at everything. Athletes develop a high degree of general fitness as opposed to a high level of skill in one area. This lack of specialty doesn’t mean that CrossFit athletes are not good at anything. Learning and perfecting fundamentals is emphasized at all reputable gyms.

Community

Community and support are at the heart of CrossFit. The atmosphere at most CrossFit gyms is one of encouragement, acceptance with a dedication to excellence. As people get sucked into the community, they soon learn that CrossFit has a language of its own. Here are some lingo basics.

Box – A box is a CrossFit gym. It may look bare bones to some, but they have all the equipment necessary for the range of WODs performed by CrossFitters.

WOD – Each day the gym will have its “workout of the day” or WOD. Some WODS have their own special names while others are a list of exercises with time constraints and a number of reps to be performed.

AMRAP – “As Man Reps/Rounds as Possible” in a given time period. AMRAPs often last 10, 20 or 30 minutes. They challenge athletes to perform as many rounds of a series of movements in the allotted time.

Affiliate – These affiliate gyms or boxes are officially affiliated with the CrossFit brand. This requires that gyms have CrossFit-certified trainers and staff.

Community isn’t just about what you say, it is also about what you wear. Although all forms of workout wear are welcome, you will notice a trend among members. Booty shorts, tanks and tall socks abound among the ladies while the men sport athletic shorts, tanks and minimalist shoes. It is not all about fashion. WODs are intense and you need clothes that move with you.

Training

CrossFit workouts are not for the faint of heart. They are high-intensity workouts that will have you wondering how this seemingly cardio-less workout has your heart rate so high. You will often be doing workouts for time or score. Many WODs are done for time which means you measure the time it takes to finish the prescribed workout. Your score is derived from the total number of reps completed during a given workout. This makes for fun competition. Many CrossFitters keep a journal to record their times and scores to measure against future workouts.

CrossFit uses many movements and exercises that might not be familiar to your run of the mill gym-goer. Here is a run-down of some of the movements and workouts you might encounter.

Burpees – These make up the cornerstone of CrossFit. Athletes start from standing, bend down and plant their hands, kick back into plank an do a push-up. Then, jump the feet back towards the hands and then explode up into a jump while clapping hands together overhead.

Double Under – Jumping rope is also big around the box. Double unders are when the rope passes under the athlete’s feet twice in one jump.

Kipping – Kippings are a type of pull-up. They are speed pull-ups that incorporate a rhythm to a swinging motion. The horizontal motion is transferred to vertical force allowing for a quicker pull-up.

Hero WODs – These very difficult workouts are named after military servicemen, police or firefighters who have died in the line of duty. They provide an extra challenge and reminder of sacrifice.

Fran – Fran is one of CrossFit’s most famous workouts. It is a 21-15-9 scheme of thrusters and pull-ups with a prescribed lifting weight for men and women.

CrossFit is a fitness regime dreamed up by Greg Glassman and subscribed to by many around the world. It is a tough training style that focuses on fundamentals and pulls from many different disciplines. A unique community has formed around this sport of fitness that has its own language and style.

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Fitness weight loss

Some Basic Chest Exercises that might be Beneficial

The pectoral or chest muscle is actually a single large muscle, and not two different muscles as thought of before. There are different parts in this muscle and each part has a special name, but all of them form one single large muscle. If you are someone who wants huge chest muscles or pectoral muscles, then you should definitely read what we have said about chest exercises and workout sessions in this article. So read on to find out more.

Some Basic Chest Exercises that might be Beneficial

Any kind of chest exercise you take part in or perform is sure to put pressure and stress on your pectoral muscles, which helps them to grow and expand. These exercises exert pressure from different angles, which makes the results even more impressive. Lifting free weights and dumb bells instead of using resistance machines at the gym is a much better option if you want the best possible results. Machines usually come with the drawback of a limited range amount, which ultimately leads to disappointing results and serious injuries. Although the best possible and accurate lifting technique is required when you are lifting free weights, they are still a much better option than machines. You must always remember that for the purpose of adequately applying stress and pressure on your pectoral muscles, isolating your workout regime to flys and bench presses with free weights. There are other things to do as well. Let’s find out about them.

The exercises we will talk about today, require one thing from you – that you make it a point to work on the complete motion range, and squeeze your pectoral muscles purposely during every action or movement, as well as lower the weights you are lifting to increase the level of resistance that promotes growth of the fibers in the muscles in the chest. You must always remember to work with a spotter as you will be lifting heavy weights for proper muscle development and you will require some form of assistance. Doing 8 repetitions of 3 to 4 sets will make sure that you get the best possible results.

When you work on a flat bench, you will be putting more emphasis on your lower chest, whereas when you work on an inclined bench, your upper chest will be affected and growth will be induced. In case of dumbbell flys, you must work with a dumbbell set and a flat bench to get the best possible results. You need to sit right at the edge of the flat bench, carrying one dumbbell in each hand. Then you need to lie down with your face up, keep the dumbbells close to your chest and extend your arms to life the dumbbells. Make sure to raise your arms in an angle which separates them, so as to put the maximum amount of pressure on your chest or pectoral muscles. Do this up down motion with dumbbells at least 8 times in each set, and at least three to four sets on a daily basis.

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Fitness guest blogs

Fitness after 40 – Bid goodbye to expanded waistlines

Being a woman in your forties, you might totally appreciate and understand the challenges which you face in this age group. Your waistlines might be stubborn enough to keep expanding even though you regularly exercise or you’re careful about your nutritional requirements. What should a woman do at such an age in order to stay at the pink of their health? Well, it is unfortunate enough that there isn’t any magic formula for you but then there’s hope for you and there’s nothing to lose confidence.

Fitness after 40 – Bid goodbye to expanded waistlines

It may not be easy for you to spot reduce which is losing weight at certain targeted areas, you can definitely do few exercises which can tighten those troubled areas. Moreover if you lose body fat, the problem areas will also get an impact and henceforth you can get the desired body or shape. Majority of the women in their 40s tend to gain weight in their middle portions and if you too are one among them, here are few secrets which you may employ in order to get back the fountain of youth.

Ditch the practice of walking on a treadmill

If all that you do is running on your treadmill or any similar cardio machine for long monotonous sessions, ditch this habit immediately. Sell it off and make space for some actual fat burning exercise in an inexpensive manner. The key to achieving success is to replace your cardio sessions with high intensity training sessions. You can achieve these with squat jump, stationary sprint and jumping jacks.

Get ‘weight training’ to push your weight throughout your body

If you are eager to lose body fat, you should undoubtedly add some sort of resistance training to your workout regime. The ultimate goal should be to add enough muscle to your body and go by the saying “Real Women Have Muscle”. The belief that our metabolism reduces with age is nothing but a fallacy which leads to the middle-age spread which is inevitable. No, this doesn’t call for a new gym regime but it rather means you should get the right weight training to lose it as soon as possible.

Know the reality of dieting before you put yourself on a harsh diet

Yes, although you may have heard that the vegan diet plan eliminates all sorts of meat, fish and eggs from your diet and helps you get rid of obesity, this may not be the perfect option for you at this age. Here are some things you should know on dieting.

You can’t make up for a bad diet by out-training yourself

This means that irrespective of how hard you train yourself, if you eat the wrong foods and choose the wrong nutrition, you won’t ever get your desired results. Improving those troubled spots will seem a far-fetched dream.

Going on a tough diet can be a good way of gaining weight

When you lower your calories excessively, this may lead to slower metabolism which eventually leads to accumulation of more body fat. You will soon become unhealthy and unhappy about your body.

3 Quick nutritional tips to follow:

1. Eat at least 5-6 small and light meals daily so that you don’t get too hungry to overeat
2. Include protein with every meal that you take as this stabilizes your blood sugar levels
3. Reduce the intake of starchy carbs and eat the fibrous carbs. Say NO to refined sugar and eat more veggies.

Above all, remember that fat loss and fitness is not rocket science and it requires will power, willingness and enough dedication. Follow the above listed tactics if you’re a middle aged woman in your forties trying your best to get in shape.

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Fitness guest blogs

How To Build Leg Muscle At Home

These days there are plenty of creative ways to build muscle at home, and you can find a unique home workout guide for any muscle group in less than 30 seconds through a simple search on Google or YouTube. However, there’s a common misconception that the only way to build muscle in your legs is to go to a gym, but thankfully this is not the case! There are a number of different ways to build leg muscle at home, with or without exercise equipment. We’re going to go over several options so that you can learn exactly how to craft a beautiful set of legs right from the comfort of your own home.

How To Build Leg Muscle At Home

Do You Have Access To Equipment?

With the fitness industry growing bigger and bigger each year, there are a whole sea of options when it comes to home workout equipment – and some of these options are specifically made to help you build leg muscle. The most ideal option would be to find a home gym that includes leg exercises, as these machines are built to mimic the leg exercise machines that you’d find in the gym, such as leg press, leg extensions, or leg curls. These types of exercises are typically considered the most effective when it comes to building leg muscle. With that said, these aren’t your only options.

No Equipment? No Problem!

Luckily you don’t need to have access to equipment to build a nice set of legs from home. There are several great exercises you can perform that will help strengthen and shape your legs exactly how you want, and we’ve highlighted a few of them below. These can be performed without any weight at all, or you can also choose to add some type of weight to increase the challenge.

Squats

squats

Squats are considered to be “the king of all exercises.” While this is primarily an exercise for your legs, squats are a compound movement that provides benefits all across your body. Getting your form right on this exercise can be a little tricky, so here’s exactly how to nail the perfect squat:

• Stand with your feet shoulder-width apart
• Holding your hands straight out in front of you for balance, push your butt back and lower yourself down (like you were going to sit on a low chair)
• Stop lowering yourself when the bend in your knees reaches about 90 degrees
• Push yourself back up until you are standing straight up (like how you started)
• Repeat 15-20 times and then rest for 90 seconds

Lunges

lunges

Lunges are another incredible exercise for strengthening your legs, and they also help immensely with improving your balance. Here’s how to perform lunges properly:

• Stand with your feet together
• Take a big step forward with one leg (it doesn’t matter which leg you start with)
• Placing your body weight primarily on your front leg, lower yourself until your back knee almost touches the floor (your front knee should be bent around 90 degrees at this point)
• Push yourself back up and simultaneously bring your back leg forward so that it is back together with your font leg by the time you are standing completely straight up
• Alternate legs and repeat the movement 15-20 times per leg

Calf Raises

While squats and lunges primarily focus on building your bigger leg muscles (your quads, glutes, and hamstrings), calf raises will focus on…you guessed it…your calves! Calves are a defining part of your legs, and back in the 1700’s the size of your calf muscles were even considered a symbol of power so men were judged on how big their calves were. Calf raises are pretty simple to perform, just follow these easy steps:

• Find a platform that’s slightly elevated, like a stair or a porch step
• Stand on the edge so that the front half of your foot is on the platform, and the back half of your foot is hanging off the edge
• Slowly lower your heels down using only your ankles and calf muscles, your knees and upper legs should not be moving whatsoever
• Once you’ve reached the limit of your flexibility, push your weight up using your calves until you are standing in your tippy toes
• Continue moving your heels up and down 15-20 times

Conclusion

Whether you have access to workout equipment of not, there are plenty of exercises to build your leg muscles that you can perform right at home. While we discussed the three most important exercises above, there are still a number of other creative and unique exercises that can also help shape your legs. Visit our site or even browse around workout videos online until you develop a routine that works for you. Be patient, workout often, and you should begin to see results in just a short few months.

Cole Matthews Bio:

Cole Matthews is a 24 year old personal trainer from Southern California who’s a major health and fitness geek with a huge passion for writing. He’s been featured by a few major fitness companies such as Muscle & Strength and Bowflex, and he’s currently working on building his brand HomeGymr. Check out his blog to find out more.


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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Fitness

The Best Booty Workout Ever

If you have been doing tons of squats and still don’t have your ideal booty, it could be because you are overworking one muscle group. Try these exercises to target all the different muscles in your butt and thighs to get the booty of your dreams. This is the best booty workout ever!

The Best Booty Workout Ever

Exercise 1: Weighted Glute Bridges

This exercise targets the gluteus medius muscle, which is located at the top of your butt, almost at the small of your back. To do this exercise, first lay down on the ground. Your legs should be bent with your feet flat on the floor. Try to keep them as close to your booty as possible to really work the gluteus medius muscle. Grab a barbell of your choice of weight and hold onto it with both hands. Then slowly peel your hips up off the ground as high as you can lift them before slowly lowering them back down.

For beginners, do 3 sets of 20 reps. Intermediate athletes should do 4 sets of 20 reps. Advanced level is 5 sets of 20 reps. You can even do these without the weights if you are a beginner.

Exercise 2: Lunges

Do this exercise to strengthen your gluteus maximus muscle, the bottom part of your butt (aka the “cheek). Start by standing straight and tall with feet close together. Then step forward with your left leg, bending at the knee. Your right leg should be extended out long and straight behind you. Step your left leg back, then repeat on the right side.

RELATED ARTICLE: The Main Reason Your Butt Workouts Aren’t Working & What To Do About It

Beginners should do 3 sets of 20 reps on each side. The intermediate level is 4 sets of 20 and advanced is 5 sets of 20 lunges. You will have around, strong booty in no time.

Exercise 3: Squat Pulses

This exercise targets the hamstrings, a muscle on the outside of your thighs. First, grab a dumbbell of your choice of weight in each hand (beginners can do this without weights, too). Shift your weight back into your heels as you squat down, pointing your tailbone down and back. Then pulse a few inches up and down from your starting squat position. This should be a small range of motion, so knees will stay bent.

1-the-best-booty-workout-ever

Beginners, do 3 sets of 15. The intermediate level should do 4 sets of 15 and advanced athletes can do 5 sets of 15. Use this exercise to shape and sculpt your thighs.

Exercise 4: Donkey Kicks

Do this exercise to strengthen the muscle at the back of your thighs, the semitendinosus. Get down on your hands and knees with hands under shoulders and knees under hips. Make sure your back is flat and neutral, not dipping or arching. Then, kick your left foot up toward the ceiling behind you keeping your left knee bent. Try to keep your hips square. Bring your knee back to the ground and repeat.

Do 15 reps on each leg. Beginners should do 3 sets, the intermediate level should do 4, and advanced level can do 5 sets.

Exercise 5: Fire Hydrant

To slim those tough inner thigh muscles (aka adductor Magnus), try this exercise. Get into the same hands and knees position as before. Then, lift your left leg sideways like a dog peeing on a fire hydrant. Your knee should stay bent and you should not collapse into your right side.

Complete 20 reps on each leg. Beginners do 3 sets, intermediate level does 4, and advanced level should do 5.

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Fitness health

Get in Shape with a Daily Mountain Bike Rides

Serious bike enthusiasts often spend hours on their bike to rack up the miles and stay fit. Most of these guys are incredibly ripped and in impeccable shape. If you don’t have time to ride as much as they do, don’t fret. Contrary to popular belief, you don’t have to spend all day on a bike to see some positive changes.

The trick is to get on your bike every day. Daily bike rides can do wonders to your mental and physical health. While lengthier rides may not be practical for everyone, short rides are easier to manage and accommodate. Even with these shorter rides, you’ll experience some impressive and surprising benefits. Here’s what happens when you ride a mountain bike every day.

Get in Shape with a Daily Mountain Bike Rides

Increased Sex Drive

While it may be an unexpected advantage of mountain biking, an increased sex drive is certainly something you’ll grow to appreciate. There’s a number of different reasons why your libido will improve. One of the main reasons is because your energy levels and mental health are improved. When you have more overall vitality, it’ll translate into many facets of your life, including your sex drive.

The very nature of the exercise can also help to improve drive and performance. Mountain biking is a cardiovascular activity that promotes healthy blood and oxygen flow throughout the body. Men often experience vascular issues as they get older, which can lead to some performance issues. Regular aerobic exercises can alleviate this problem over time, allowing men to feel young and vivacious.

Many studies have shown that men who regularly partake in cardiovascular exercises like mountain biking experience a spike in sex drive while decreasing the chances of dysfunction. Another common cause is a boost in self-confidence. Let’s face it: being healthy and fit makes you feel better about yourself. You’ll start to find yourself more desirable to others, which in turn increases your sex drive.

RELATED ARTICLE: 10 Amazing Health Benefits of Cycling

Weight Loss

One of the most obvious benefits you’ll notice is weight loss. You can drop pounds by regularly hitting the trail. The activity works out your entire body and increases your heart rate. Keeping the heart rate up for extended periods of time will dramatically improve your metabolism.

This helps to burn calories long after you’ve finished your workout. Your body will continue to burn through fat deposits during the day. Normal activities will require more calories than normal, allowing you to go through your daily calories in no time.

Regularly mountain biking is also known to prevent overeating. It can help curb your appetite and make it easier to turn away from unhealthy foods. Even if you have an urge to indulge, those regular bike rides have built a foundation of success. Your metabolism won’t see a noticeable drop and you’ll be able to avoid blood sugar spikes. Essentially, you’ll be able to get away with the occasional indulgence without seeing the repercussions.

Improved Stamina

If you’re someone who dreads working out because you get tired fairly quickly, mountain biking can help you endure much more strain. While it may be tough in the beginning, it’s recommended to push yourself on the bike. Over time, you’ll notice that you can get farther without becoming winded because your stamina is improving.

Even short rides can help achieve your endurance goals. Varying terrains and challenging trails will keep you body guessing, so there’s no way to get complacent. You’ll experience a constant challenge. However, that challenge won’t be as difficult as it was when you first started riding. Eventually, you can translate this improved stamina into other workouts and activities.

Riding a bike is also considered a low-impact activity. It’s much lighter on the joints than running. You’ll be able to go on prolonged rides without feeling the effects on your joints afterward. With that being said, this all depends on the trail you choose. Tough trails with a lot of drops will affect your joints more than smooth rides.

Mental Clarity

When you ride a mountain bike regularly, you’re constantly challenging your mind and body. You must figure out ways to get through the obstacles and reach the end. While it may not seem like you’re thinking too much about your next moves, your mind is working overtime.

The body is in constant motion, whether it’s the feet controlling the pedals or the hands turning the handlebars. This constant communication between mind and body will strengthen the brain and provide mental clarity. You can expect to see an improvement in your memory and reflexes. This will translate easily to every facet of your life.

Mountain biking is also known to reduce stress. Any form of exercise will release hormones that combat stress. Mountain biking is no different. However, the sport adds the unique experience of being out in the fresh air and nature. This healthy combination will leave you feeling rejuvenated and stress-free.

Live Longer

If the previous benefits weren’t enough, mountain biking has also been linked to higher life expectancy. This is due to a number of reasons, including better cardiovascular health. Regular exercise improves overall health considerably. It leads to better heart health and blood circulation around the body. Biking is also known to improve the lymphatic system, which results in a better immune system.

Many studies have found that you can add years to your life by riding a bike daily. Research is an ongoing effort, but studies have found that just 15 minutes of riding per day can increase your life expectancy by 3 to 8 years.

Conclusion

To sum up, there’s no reason to not go mountain biking every day. Even if you can’t hit the most challenging trail, it’s important to do a little bit of biking on a daily basis. It’ll provide you with a number of great benefits. Over time, the activity will become second nature. All it takes is that first commitment to go mountain biking.


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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Fitness health

10 Amazing Health Benefits of Cycling

Ah, exercise. That old friend of ours who everybody asks about but is afraid to meet. Most people have a love/hate relationship when they think about keeping themselves in shape. But the truth is that staying healthy doesn’t have to involve long and painful routines at the Gym, or trying out wacky fitness fads that don’t work. Cycling is a way to stay in shape that is available for everybody and has amazing benefits for your body, mind, and spirit.

10 Amazing Health Benefits of Cycling

1. Cycling improves your cardiovascular system

Cycling is one of the most popular exercises for people who want to strengthen their heart and lungs. Studies have shown that regular cycling reduces the chances of suffering a heart disease by 50 percent. Regular aerobic training on your bicycle will also strengthen your lungs, allowing them to increase their oxygen intake, and with it your energy levels.

Having a strong hearth and lungs will not only prevent the development of dangerous cardiovascular conditions – like Coronary artery disease, Hypertension, Atherosclerosis and Metabolic Syndrome -, but it will also give you more energy to carry through your day. Are you tired of loosing your breath every time you use the stairs? Cycling as little as 20 minutes everyday will allow you to get more things done but only feel half the effort.

2. Cycling is great for mental health

For most people the word ‘exercise’ means sacrifice and this correlates to stress. Few things are worst than ending a hard day of work with a boring weight routine. Research has shown that regular exercise has positive effects on our brain, yet not all types of exercises were created equal.

RELATED ARTICLE: THIS Improves Mental Health Better Than Medication

Cycling has been proven to increase the sense of self-esteem on its practitioners, and acts as an anti-depressant for the mind. If you have a bad day few things could help you de-stress more effectively than cycling. This is because cycling releases chemicals that keep Cortisol (one of the main Hormones related to stress) in check.

Cycling is also a good way to make new friends; not only because it’s practiced outdoors, in a relaxed atmosphere, but because people who practice regularly experience a reduced level of social anxiety and stress.

3. Cycling will boost your creativity

Bicycles may not have existed around Michelangelo’s life, but they would have certainly helped him to finish some of his works a lot quicker. Scientists believe that aerobic exercise helps boost creativity and problem solving skills and it can help writers, musicians, businessmen, engineers, or anybody working on a project, to get over a mental block and make a decision.

Cycling increases the oxygen flow to your brain, allowing your neurons to work more efficiently and giving you the inspiration you need to come with new solutions for a problem. A recent study found that just taking a 25 minutes ride will give you new ideas and encourage your creativity.

4. Cycling will improve your sleep

People who have a sedentary lifestyle often suffer from sleeping problems. Lack of exercise is one of the major causes for sleeping disorders like insomnia. But Cycling can help people with irregular sleeping patterns to re-adapt to a healthier lifestyle.

READ ALSO: Burn Fat While You Sleep is Real! Here’s How…

A study done by the Stanford University School of Medicine found that patients with insomnia who cycled 30 minutes every other day experienced an improvement in their sleeping patterns, reducing the amount of time it took them to sleep by half while increasing the amount of hours they slept. However, cycling is also related to short-term energy boosts, so you shouldn’t be cycling at night if you want to go to sleep early.

5. Cycling will make you look younger

Recent studies at Stanford University show that cycling regularly reduces the signs of ageing, and it also protects your skin against the dangerous effects of UV radiation. Cycling does this by increasing the circulation of blood and oxygen through or body, which in turn delivers much needed oxygen and nutrients to our skin cells. Healthy cells not only translates into beautiful, soft skin, but it also reduces the chances of developing many skin diseases.

A study, done by Rutgers University, shows that regular aerobic exercise, such as cycling, reduces the risk of developing skin cancer. Cycling also helps our skin cells to get rid of toxins more effectively and increases the production of collagen, which reduces the appearance of wrinkles on our body.

6. Cycling increases bowel movement

Cycling can also help to cure constipation and alleviate the feeling of bloatedness after eating. Physical activity helps to reduce the amount of time that the food stays on the large intestine, therefore limiting the amount of water that the intestine takes out of it, and guarantying that you’ll have a softer stool which will be easier to pass.

Also, aerobic activity increases your heart rate and accelerates your breathing, which in turns promotes the contraction of your abdominal and intestinal muscles.

7. Cycling helps you live longer

Regular aerobic exercise not only prevents the risk of developing dangerous conditions like cardiovascular diseases, obesity, diabetes and even cancer; but it also helps our body to regenerate cells more efficiently, therefore slowing down the effects of ageing on our body. People who regularly practice aerobic sports like cycling or running live longer and healthier lives that those who don’t.

There’s many cases of amateur athletes who continue to exercise even well into their 70s and 80s. A study done at the King’s College London compared over two thousand identical twins and found out that those who rode at least 115 minutes a week were biologically younger than their twin brothers who lived a sedentary lifestyle.

8. Cycling will make you smarter

Cycling boosts the amount of oxygen that our blood cells can transfer. More oxygen in our cells means that our entire body can work faster and with greater efficiency. A study at the University of Illinois found out that people who lived a sedentary lifestyle and switched into cycling experienced up to a 15% improvement in their mental skills.

But cycling doesn’t only helps your brain think clearly; it also helps it to prevent degenerative conditions, like Alzheimer’s disease, by helping to build and regenerate the neuron receptors that would otherwise deteriorate more drastically due to age. Cycling also prevents or slows down memory lose because it helps the brain to build new cells in the hippocampus (the area of our brains that stores our memory).

9. Cycling will make you happier

Ever heard of “Runner’s high”? This is a feeling of euphoria experienced by people doing a prolonged aerobic activity. A common misconception about it is that Runner’s high is caused by the release of endorphins on our body, but recent studies actually showed that a family of tiny molecules (called endocannabinoids) are the ones responsible for the feeling of happiness cyclists experience when they’re in “the zone.”

Cycling 30 minutes is all you need to get the benefits of endocannabinoids, which does a lot to explain why bike commuters are usually the happiest workers in the office. It also helps you reduce stress and at the same time increases the feelings of happiness and emotional well-being.

10. Cycling helps you lose weight

Now if all of the above didn’t convince you yet we saved the best for last. Polls show that a sizable majority of people who exercise are interested in losing a couple of pounds. Overweight is a big problem in the modern world. Our sedentary lifestyle means that for most of us exercise is a chore, instead of a part of our daily life.

But staying in shape is easier than it looks. Cycling allows us to stay fit without going through the hassle and procrastination involved in going to the gym. Cycling is easy to start for any beginner, and simple enough to adapt to your lifestyle. Just choose a perfect bike and go outside. It’s a lovely day to go for a ride.

Author Bio
Johnny Anderson is the founder of Cyclistblog.net, where you can find all the articles about cycling such as the guides to help you identify the best bike from the market, the essential features, tips for you to use the bike in the most effective way. Connect with me on Twitter.


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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.

Categories
Facts Fitness

Ups…These 5 Exercises Can Cause the Big “O”

Most people enjoy spending time in the sheets with their significant other for a time to connect and feel close for a stronger relationship. Unfortunately, some people are much more likely to experience the big “o”, which can leave others to feel unsatisfied. To ensure that you increase your chances of feeling fireworks in the sheets, there are a few exercises to perform make it easier to climax.

1. Side-to-Side Lunges

Get low on the ground with side-to-side lunges that will increase your flexibility and stamina, which can make it easier for your partner to reach your G-spot while trying out new positions when you’re getting physical together. Stand with your feet apart and bend your knees while clasping your hands in front of your chest. Begin the exercise by shifting your weight to your right leg while dropping your hips. Continue by reversing the exercise and getting back into a standing position. This exercise should be performed by doing 10 to 20 reps on each side while going back and forth to increase your chances of having more sensations while spending time in bed.

2. Hinges

Angling your back more can make it easier for certain parts of your body to be stimulated when you’re making love with your partner. According to womenshealthmag.com, you’ll need to perform hinges each day, which is an easy exercise that doesn’t require any weights or tools. Kneel on the floor while placing your hands on your sides without putting all of your weight on your heels. Your knees should be bent at a 90-degree angle while keeping your back completely straight. Lean back a few inches and hold the position for three seconds. Repeat the exercise by performing five to 10 reps each day.

3. Kegals

Kegals are one of the best exercises to increase your experience in bed and to climax faster. The exercises were invented in the 1940s to recover after childbirth but can also make it easier to achieve the big “o” more frequently. Kegals can be performed by finding the muscles that you use to urinate and squeezing them for three to five seconds before relaxing for the same amount of time. Do 10 to 15 reps of the exercise each day and add a second each week to increase your strength.

RELATED ARTICLE: Here’s What You Should Be Doing Along With Kegel Exercises

4. Hip Thrusts

Stand up and perform hip thrusts to make it easier to reach the big “o” and feel more sensations during the physical act of being with your partner. Keep your feet slightly apart with your knees bent with your toes facing forward. You’ll need to push the pelvis forward until you can feel a stretching sensation without pushing yourself too far. Hold the stretch for an average of 30 seconds before releasing to increase the strength and flexibility of your internal muscles, which will pay off when you want a better experience in the bedroom.

5. Gluteal Bridge

Gluteal bridges are easy to perform by laying flat on the ground with your knees bent. Raise your hips to target your pelvic muscles and make it easier to have more sensation in the specific region. Keep your hips, shoulders, and knees in a straight line while performing the exercise. Perform 20 reps each day.

It can be easy to feel discouraged if you don’t climax easily, but with a bit of exercise, you can experience more sensations in the bedroom. By strengthening the right muscles and increasing your flexibility, you can enjoy the big “o” each time you get physical with your partner.

Categories
Fitness health

What Happens to Your Body If You Stick to the Same Workout

What Happens to Your Body If You Stick to the Same Workout

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Working out is always a good thing. If you are like many people who avoid working out, then you have even more to gain by starting a workout routine. One of the most popular types of workouts today is called “fitness streaks.” Fitness streaks are workout routines repeated over a series of days. In this post, find out what happens to your body if you do the same workout every day.

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Fitness Streaks Explained
According to Women’s Health magazine, fitness streaks have an equal number of pros and cons. On the pros side, you are working out, gaining confidence, growing muscle memory and sticking to something you started.

On the cons side, you are working out the same areas without giving your body time to rest. You may be setting your body up for injury. You risk boredom by doing the same workout repeatedly. Worse, you also risk dehydration and exhaustion by over-training.

What the Fitness Experts Say
Fitness expert and celebrity trainer Jillian Michaels (“The Biggest Loser”) cautions her clients about repeating workouts.

Your body will get very good at doing that workout, which will feel satisfying, but you won’t know which muscle groups you are ignoring. This can result in uneven fitness and strength levels, which opens you up to injury.

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Fitness Streaks Mashups Make More Sense
If you are a “Glee” or “Pitch Perfect” fan, you already know all about mashups. But here we are not talking about songs. We are talking about fitness. Jillian Michaels recommends what she calls a “split routine.” This type of routine basically “mashes up” different types of workouts over a period of time. One day you might work on one muscle group and another day you might focus on a different muscle group.

RELATED ARTICLE: This is What Happens to Your Body When You Suddenly Stop Working Out

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Imagine if you did a different fitness streak each day for six days, taking the seventh day to rest. Then the following week, you did those six fitness streaks again, and so forth. Each day your body would get to work out a different muscle group. It would also get a day to rest and repair each week. You would finish this split routine workout looking and feeling strong and balanced all over your body.

Personal Trainers Warn Against Repetitive Workouts
Fox News ran a report featuring personal trainers. Each trainer spoke about the dangers of doing the same workout each day.

The top dangers cited included:

– You will get lazy and not give your body a good workout.
– You will pull a muscle, tendon or ligament and stop working out.
– You will get bored and stop working out.
– You will overemphasize cardio or strength (weight) training at the other’s expense.

The trainers suggested varying at least one thing about your workout each month, even if you want to do a fitness streak all month long. This way you guard against boredom and your body gets a new challenge.

Variety is the Key to Strength and Health
Doctors advise their patients to eat different foods to get a balanced diet. Fitness trainers tell their clients to mix up their workouts for the same reason. Your body needs variety, according to the Huffington Post, for the best fitness level.

Even better, mixing up your workouts will help you lose weight and burn fat all over your body. The ideal workout schedule should include harder and easier (“high and low intensity”) workouts, cardio and strength training, long and short sessions and plenty of rest in between.

If you decide to do a fitness streak challenge, know your mind will likely benefit more than your body. You will gain confidence and get into the habit of working out. These are both great benefits! But after you finish your fitness streak challenge, try adding some variety. Your body will thank you for it.
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