Posts tagged with "workout"

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How to Stay Active and Healthy While Traveling

When traveling to new places most people tend to over-indulge, treat themselves and then be depressed when they come home feeling heavier and less healthy. Traveling and staying in shape don’t generally go hand in hand but that doesn’t mean it is impossible to keep your health in check while on the go.

To make things easier for you, we have compiled a list of the most important things you need to remember if you want to stay active while also having fun and enjoying your trip.

Endless fitness possibilities

It can be a bit difficult to stay active when traveling since a workout routine works very well at home where you know which route you’ll take, what you’ll wear, your favorite dual station bag stand at the gym and so forth. When traveling you can feel overwhelmed and not following your routine can quickly lead to a feeling of guilt and anxiety.

It is important not to let yourself feel overwhelmed by this feeling and remember that you don’t need a gym to work out. You can do pull-ups in the park, use a bench for step-ups, the stairs for bear crawls, and so on.

This is what makes traveling so invigorating for people since it lets you experience new things and test your body in new environments. When you are traveling there are also plenty of activities that you can throw yourself into such as beach volleyball, swimming/snorkeling, surfing, rock climbing, tennis, and so many others.

Other tricks that can help you get some exercise include opting for the hotel stairs instead of the elevator, hiking up a hill so that you can get a better view of your surroundings, or simply going on a walk to explore the city. Just because you’re not at the gym it doesn’t mean that you can’t get a good workout while also enjoying your trip.

Diet and nutrition

Your diet and nutrition are just as important if you intend to stay fit and healthy but it can be difficult to balance things since, for most people, food is a key part of travel. Experiencing all that the local cuisine has to offer and sampling as much of the street food as possible is certainly part of the experience.

You don’t need to give all this up. Instead, you need to find a balance between treating yourself and keeping your healthy diet. The best way to try everything without overindulging is to share your meals with other people so that everyone can get a taste of each dish.

What’s more, try to be aware of liquid calories as well, especially alcohol since beers, wines and ciders are drinks that are very high in calories.

Don’t stress

With all that being said, the most important thing to remember is that everything will be alright and you don’t need to stress yourself too much. Try to enjoy your trip regardless of how little time you may have left for exercising.

There are plenty of uncertainties when you are traveling, especially when going to foreign countries and this can really turn your workout routine upside down. We understand just how stressful it can be to find a balance between enjoying your trip while also staying in shape. To that, we say that you shouldn’t worry.

Just because you don’t work out for a few days or weeks doesn’t mean that you will lose all your progress. Studies have shown that for the average person it takes up to four weeks for weights and about one to two weeks for cardio before your fitness starts to decline.

This is assuming all you do is stand in bed all day and when you’re visiting places you’ll end up walking for the most part of the day which will give you a good workout for your legs and will help burn some of the calories from those delicious foreign dishes.

Finally, what’s crucial is to enjoy your vacation since at the end of the day, any trip can be a once in a lifetime opportunity and treating yourself a few too many times for a couple of days won’t negate all the effort that you’ve put into your body.

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Emily Ratajkowski × STRONG

Model, actress and entrepreneur Emily Ratajkowski attended a STRONG by Zumba high-intensity workout event at New York City hot-spot Terminal 5 today (Wednesday, March 4).  The non-dance, high-intensity full body work-out class was taught by STRONG by Zumba Master Trainer and fitness phenomenon Michelle Lewin for over 125 people. 

#SBZStrongerTogether, the two social media powerhouse personalities have nearly 40MM Instagram followers combined. Emily is wearing STRONG by Zumba’s latest apparel collection. 

*Photo credit: Janice Yim for STRONG by Zumba

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Three Interesting Ways to Keep Your Anxiety in Check

Did you know that approximately one in four individuals suffer from a mental health issue? Although it can often feel like you’re alone in your struggles, roughly a quarter of the people you come into contact with each day will have experienced similar, which means it’s nothing to be ashamed or embarrassed about. 

Generalized anxiety disorder is particularly common, with 5.9 percent of people affected. For these individuals, the condition can often feel debilitating, as if your fears have taken over and you’re no longer in control. 

Luckily, there are lots of ways you can deal with this, from medical intervention to a few simple lifestyle tips that can help you get on top of the way you’re feeling. Here are three you might want to try. 

Exercise more

We understand that when you’re anxious, you often feel an urge to curl up in bed and hibernate for the day, but sometimes doing the opposite can be beneficial. Indeed, taking yourself down to the gym or going out for a walk or a run in your local park can be really helpful when anxiety strikes, as it not only gives you something else to focus on, but sends a dose of feel-good endorphins rushing around your body. This can alleviate feelings of worry and panic both short- and long-term (for those who exercise more regularly), which is why those in the know recommend a minimum of three to five 30-minute workout sessions a week for individuals who are affected.   

Play games 

When feelings of anxiety strike, one of the best ways to combat them is to give your mind something else to focus on, whether this is reading a book or planning what you’re going to have for dinner. Playing games can be particularly helpful. That’s because the experience is relatively immersive, especially when it’s online slots or some other form of interactive game. The extensive offerings from sites like Captain Spins are a good example, but if you do want to give this tip a go, we recommend shopping around to make sure you find the best offers out there. For example, the bonus from Captain Spins lives up to the brand name with a huge 260 bonus spins, meaning you won’t have to break the bank every time you desire to distract yourself.   

Try aromatherapy

Last but not least, it can be a good idea to try aromatherapy. While you might find the thought of burning candles or incense unlikely to help you, there is plenty of research to support the fact that certain scents seem to soothe and calm us. These include lavender, chamomile, and sandalwood, with aromatherapy and essential oils believed to activate certain sensory receptors in our brains that calm our nerves and can alleviate anxiety.    

When it comes to managing anxiety disorders, every individual is different, and what works for one may not help another. This doesn’t mean you should become disheartened. Try different approaches, aim to identify triggers, and don’t be afraid to speak to a health professional if you feel like your anxiety is starting to negatively impact your life. Stay proactive, and you’ll undoubtedly find a way to make each day just a little bit easier than the one before.   

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How to Choose the Best Headphone for Traveling!

When you decide to travel do not ever pack heavy.  This is the same thing if you want to bring headphones. The lighter or portable they are, the better. There is nothing uncomfortable that a heavy headphone around your neck while you carry luggage during your travel.  If you like traveling, hiking or going on a vacation, you have to choose a travel headphone designed for those always on the go or those who regularly utilize public transportation. 

Best Tips in Choosing the Perfect Headphone

1.      Choose something that has noise cancellation.  If you regularly travel, you will surely understand the hitches that come with it.  The sound coming from vehicles and people can really be annoying if you are hearing it over the sound of your favorite music source.  A headphone with noise cancellation is very appropriate.  Headphones like Sennheiser MM 550X even includes the word “travel” in its title to make sure of its use.  Another brand is Sony MDR 10R NC, no sound leak for sure.

2.      Choose something that is portable.  The design is very important when it comes to headphones.  One thing that you need to avoid during traveling is carrying heavy luggage and headphones.  You can also try V MODA XS. They come in different designs. They are portable and they have great sounds as well.  They have interesting pouches so you can easily store it when not in use. It is not only portable but also fashionable. You won’t even feel you are wearing it.  It is so light and comfortable to use.

3.      Choose something that has a Bluetooth feature.  Having a Bluetooth feature is a great help since you can get rid of the annoying wire that connects it to your cell phone.  Headsets with Bluetooth may cost more than the wireless ones but it worth it. You may try Sennheiser MM-550X; it is good for traveling on a plane.

4.      Choose something that is durable. It is always important that you choose something that is durable.  If you are someone who regularly travels, choose a tough headphone. One durable pair is V MODA XS is a good source.  It is not only sturdy, but it also has great sounds.

5.      Choose something that is worth the price.    You need to make sure that the headphone you buy worth it.  You do not want to feel that you have been robbed of your money. 

These are the best reminders that you need to consider if you want to get a nice headphone that suits you when you travel.  Listening to music while on a plane can really be relaxing, learning by listening to some guide books source, keeping yourself in shape by following a new routine, or even if you won’t say hi to family back home, you need the best headphone there is.  However, with the vast of choices in the market right now, it will be very hard for you to pick the correct one. Remember these tips when you want the best headset for your travel. You will never regret that you did.

E!’S “DAILY POP” LISTINGS: SEPTEMBER 16 – SEPTEMBER 20

Catch E!’s “Daily Pop” weekdays at 12pm ET/PT.

Monday, September 16 – Primetime Emmy Awards Week kicks off with Emmy Awards Governors Ball bartender Charles Joly mixing Emmy cocktails for our hosts

Tuesday, September 17 – Dr. Mehmet Oz’s medical advice to our hosts, plus an Emmy Awards week workout with Brooke Burke.

Wednesday, September 18 – Skin Expert to the Stars Nurse Jamie showing us how to get Emmy Awards Red Carpet Ready.

Thursday, September 19 –Antoni Porowski, from the Emmy Nominated “Queer Eye”, cooks in-studio with our hosts from his new cookbook Antoni in the Kitchen.

Friday, September 20 –GRAMMY Award winners Lady Antebellum on their new song “Pictures” and on announcing their new album today.

Listings are subject to change.

**Denotes changes or additions.

OXYGEN: A SECRET WEAPON FOR FITNESS? 

Expert Offers Insight into the “Oxygen-Enhanced Exercise” Trend & Shares Breathing Tips to Improve Health & Enhance Your Workout

Have you seen anyone at your gym wearing unusual face masks as they workout? If not, you are sure to encounter this soon and when you do, there is no need for alarm. It’s called oxygen-enhanced exercise, and it’s a holistic approach to fitness that has recently skyrocketed in popularity. Once available and common only with Olympians and pro athletes (like Tiger Woods, Michael Phelps, and Mario Lemieux,) this training method has hit the mainstream and now at-home-exercisers and workout warriors across the country are using it as an all-natural way to gain an athletic advantage.

Oxygen-enhanced exercise is a scientifically proven phenomenon that’s said to benefit the body by reducing the physical stress of exercise, accelerating recovery, helping you sleep, giving you more energy, and improving your metabolism.

According to breathing expert Michael Grant White, oxygen is crucial for peak athletic performance.

“Playing sports, weight-lifting, circuit training, or any other intense physical activity, of course, burns calories and builds muscle, but many people don’t consider the wear and tear it has on their body. Lack of oxygen ages the body at a much greater rate…”

…says White, who has studied breathing over the past 24 years and has seen a rapid rise in interest for oxygen-enhanced exercise. As anti-doping initiatives spread across the country, and athletic drug testing becomes more prevalent, many athletes are turning to oxygen-enhanced exercise as a way to amplify their workouts without the use of drugs, chemicals, surgery, or invasive techniques.

We all know oxygen and exercise go hand-in-hand, but in case you missed this high school biology lesson, here’s a quick recap of the science: During exercise, your muscles have to contract and work harder, which increases their demand for oxygen. The amount needed is much more than you are taking in. Your body first burns the existing oxygen in the red blood cells and when this runs out, the body turns to fermentation for its energy needs. Instead of using oxygen, the muscles convert glucose into lactic acid and this is when fatigue sets in. Oxygen-enhanced exercise leverages the body’s already-existing system for oxygenating the blood before this happens.

If you’re not ready to sport an oxygen mask, you can still enhance your workout through mindful breathing. According to research, proper breathing should be one of your main focuses during exercise. It’s easy to underestimate just how much it impacts our overall health and fitness. Oxygen helps the body maintain pH balance, it increases neuronal energy metabolism in the brain, detoxifies the blood, and strengthens the immune system by killing harmful bacteria, viruses, and fungi. Oxygen also plays a huge role in the recovery process because it helps restore pre-exercise ATP levels and helps your liver break down lactic acid into simple carbohydrates.

“Not all breathing is created equal, there are breathing techniques you can do to enhance your workout…”

…says White who has trained athletes to use proper breathing techniques and seen first-hand how better breathing can help strengthen endurance, lower lactic acid production, and improve stamina for cardio-centric activities (like running, swimming, biking, etc.) In addition, simple breathing techniques can help athletes (at any level of fitness) recover more quickly from high-intensity activities.

In short: better breathing = better health.

Michael Grant White is on a mission to awaken the breathing consciousness of the world. He has insight into the oxygen-enhanced exercise trend and can share breathing tips people can use at home to improve their health and their workout.


IN AN INTERVIEW / ARTICLE:

  • Breathing Tricks to Improve Your Health & Enhance Your Workout
  • Unlikely Ways Your Breathing Impacts Your Life
  • Fascinating Link Between Breathing & The Brain
  • Insight into the “Oxygen-Enhanced Exercise” Trend: An All-Natural Approach to Improve Health & Enhance Workouts

ABOUT MICHAEL GRANT WHITE:

Michael Grant White is a holistic health expert, author, and international speaker who has dedicated his career to helping people improve their health through better breathing. As an Optimal Breathing Coach and the founder of My Oxygen Machine and Breathing.com, White is on a mission to make the world healthier one breath at a time.

For More Information Visit:

 https://breathing.com

How to get fit the right way

There’s a right way and a wrong way to get fit. This is not to say that there’s a strict blueprint for people to get fit. The way that individuals achieve their fitness goals depends on their different anatomies and what their body compositions are made of. This being said, there are a number of best practices that exist to help people to get fit.

What not to do

Be inconsistent with your training regime

Attaining physical fitness is not a one-time thing. You also don’t become fit overnight after having done a super burst of cardio and weight training.

Reaching your fitness goals takes a lot of effort, dedication and perseverance. You need to be able to train your mind to get up on a freezing cold winter morning and get to the gym when your body is screaming at you to turn over an get another hour or two’s shut-eye. Your mind is incredibly powerful and can overcome anything – especially a few whimpers that your body makes that don’t amount to much.

But, at the same time, if you know that you physically are unable to get up early and exercise, don’t! Rather opt to exercise on your way home from work. This goes as well for choosing exercises that you hate but know are ‘good’ for you. Don’t do it! The best way to motivate yourself to carry on with exercising is to make it as pleasant as possible. So make sure that you do everything in your power to ensure that you enjoy your exercise programme.

Eat whatever junk food you want

Yes, in your training routine you’ll be burning a mountain load of calories. This is especially true if you’re training with a personal trainer as he or she will be putting you through your paces.

However, this doesn’t mean that you can eat whatever junk food you want. Remember that junk food – such as deep-fried chips, hamburgers and the like – contain trans fats which are harmful to your heart health. So, no matter how much you exercise, the fats will still be sitting in your arteries waiting to cause havoc.

What to do

Set realistic fitness goals

No matter how much you push yourself to achieve your fitness goals, if they are not realistic (in other words, you can physically achieve them) you mind as well not start. If you set unrealistic goals for yourself, deep down you know that you won’t ever achieve them however you’ll keep pushing to do so because there’s a glimmer of hope in you that you’ll succeed.

This doesn’t mean that you shouldn’t set lofty fitness goals. If you feel that you have it in your to achieve these, then great! If you feel that this is true then you need to make yourself accountable to achieving what you set out to.

But don’t make the fitness goals that you set for yourself out of your grasp. Although you may think that it’s forcing you to aim higher, because you’re not achieving what you set out to it will end up demotivating you and causing you to abandon the fitness lifestyle.

Eat a balanced diet

We said above that you shouldn’t eat whatever junk food you want, on a regular basis, as this could very well be detrimental to your health. You do need to eat a healthy and balanced diet to keep up your fitness levels. However, what you shouldn’t do is to deny yourself junk food entirely. This is because if you do this you may end up bingeing on foods that aren’t great for you as you’ve denied yourself these treats for so long.

Give yourself a treat day once in a while when you let yourself have that hamburger and fries, or that glass of wine. This will curb your cravings and make sure that you keep everything in check.

Getting fit is never easy but follow the tips that we’ve outlined above,and you’ll be well on your way to walking the fitness journey!

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5 Tips to Conquer Your First Day at the Gym

All of us want that perfectly-shaped body, but attaining it is a very difficult task. Most people hit the gym only to get demotivated by the sheer amount of work they have to put in. Many quit after the first day!

So, here are some tips to help people conquer their first day at the gym.

Start with Light Workouts

Most people make the mistake of starting with a heavy workout regime right away, without caring for the implications that it may have on their bodies. Beginners often start with heavy exercises which can cause intense muscle pain and even injuries.

The body needs time to get used to the change in its usual routine. Starting with light warm ups will loosen the stiff muscles and help the body become adjusted to the sudden changes. Stretching and light cardio exercises will ease the transition into a healthy lifestyle.

Get Comfortable Workout Clothes

Beginners often make the mistake of choosing tight-fitting gym clothes, which can aggravate muscle pain and also cause injuries. To start a workout routine, it is important to choose the right gym clothes so that the person can exercise properly.

For men, it would be best to wear gym clothes that can control muscle rhythms during workouts. Compression shorts are easy to wear and also reduce the risk of injuries.

List Your the Goals

Keeping a list of the objectives that one wants to achieve with regard to their body can make a person determined and motivated to continue with the gym. It will also help people to stick to a routine, and make the necessary changes to their lifestyle easier.

Ask for Help

A person should ask family and friends for help in maintaining exercise routines. The push from loved ones can help the person to keep going to the gym. After all, they know what is best for us.

Find the Right Workout Regime

Sometimes, the wrong workout regime can dissuade people from going to the gym. It is very important to consult health experts and trainers when it comes to personal workout regimes so that you can map out a proper plan.

Final Thoughts

Getting into shape is a tough job. The sheer amount of hard work and willpower required may seem like an uphill task. It can make many people quit the gym after just one day.

However, once a person overcomes this uncertainty by following these simple tips, they can achieve their desired results in no time. Taking care of one’s body should be an important priority and should not be neglected.

7 Tips to Increase Effectiveness of Your Workout

Workouts can do a lot more than just improve your physical fitness, it builds your confidence, keeps stress and anxiety at bay, extends life expectancy and keeps you happy. If you spend hours at the gym for same reasons but are not satisfied with the result, then you have to bring in a few changes. Otherwise sooner or later you are bound to give up. Few practices can increase the effectiveness of your workout and make it a fun activity. Take notes, put your shoes on and get started.

  1. Always Warm Up First

Never ever skip warm up sessions. If you think just doing heavy workout is enough to achieve physical fitness, then you are wrong. When you do warm up sets, you are conditioning your body for all the intense activities that are to follow. Warming up increases your speed and endurance, gives you flexibility and is very crucial to prevent injuries, which are very common during gym sessions.

  1. Short and Intense Workout

Spending three hours in the gym would not yield result if all you do is few minutes of cycling, take half an hour break, then a few crunches and a juice break. When working out, focus on quality, not quantity. Thirty to forty minutes of intense workout is enough for the day. But make sure in that time you are doing everything from push-ups to squats to crunches to weightlifting. Time is not an excuse now.

  1. Supplements

Even after a proper diet, your workout sessions can make you feel drained for the rest of the day. And that’s where supplements come in. Supplements like multivitamins, whey protein powder, creatine, and even caffeine is emerging as an effective supplement for workout. If you’re into taste then checkout best tasting protein powders 2019.

  1. Golden Rule – Proper Diet

It has been stressed enough that a balanced diet is the key to living healthy and longer. All the workout would be of no use if you end up munching on burgers, pizzas, donuts and sipping coke every day. Your body needs fuel to keep up with your energy requirements during and after workouts. Design and follow a balanced diet and take a good intake of protein and carbs. Drink water regularly and switch from coke to natural juice.

  1. Workout Partner

If going to the gym seems like an ordeal to you and you end up skipping gym days too often then get a workout partner. It can be your better half, any friend, family member or even a colleague. When you have a companion to accompany you, train with you, talk about the common topic and share progress with, you are most likely to stay motivated for longer duration ensuring continuity.

  1. Let the Music Play

Many researches show that music enhances your durability during workout sessions. High beat motivating music gives you an adrenaline rush and gives you mental strength to do that one more set. It also motivates you and distracts your mind from recognizing body pain from exertion. Design your own playlist of songs that activates your mind and body and makes you want to move. You’ll see the difference.

  1. Keep Track

How will you progress if you don’t remember the last milestone that you achieved? If you want to do better than yesterday, then it’s important to know what exactly you did yesterday so start keeping track of your workout sessions from the beginning. Note down the days, session time, break time and all the numbers. This way you can actually see if you made any progress or not. If not, time to increase those numbers.

If you’re into exercising and working out, then you are already in the right direction my friend. You choose to live better every day when you choose to work out every day so keep the spirit high and earn your good health.

Can Stress Help Your Workout?

By Eddie O’Connor, Ph.D., CMPC

You don’t need this article to tell you the benefits of exercise on your stress levels (but I will reinforce them anyway). Physical activity increases endorphin production in the body. Those feel-good pain-relieving hormones. And it’s good for your brain. Physical activity increases blood flow, which increases our cognitive capacity and speed. So, we think better. Focusing on exercise means we are not focusing on our stress, so there is a fantastic mental break from stress too, plus the positive meditative effect of focusing on the exercise, in the moment, as we do it. Your self-confidence likely gets a boost with the earned results of a better, healthier body.

But while exercise helps stress, can stress help you exercise? Your experience is probably going to tell you “no.” Ever been too tired to go to the gym and skip it? Ever prioritize more work or responsibility over your workout? Or be so fatigued that you’d rather zone out in front of the TV or phone, maybe eat a snack to feel better instead? Of course, you have. In fact, it is more likely that stress actually hurts your workout. Besides the decreased motivation to go, there is the real fatigue you feel even if you attend, decreasing the quality of your workout—especially if you are not recovering well with adequate sleep. There isn’t one major organ or process in the body that isn’t enhanced by sleep, or impaired without enough of it. (Get at least 8 hours to help both regulate your stress and improve your workouts.) Stress can cause muscle tension, increasing risk of injury and slowing tissue repair—which leads to longer recovery times. Stress makes it harder to lose weight and can increase food cravings. Those extra pounds don’t help us move well.

But despite these facts, I can think there is one way that stress can help get you moving.

It’s this: Notice how bad feeling stressed out feels. Rather than repeatedly numbing out, or working harder and longer in futile attempts to escape it (do you ever really catch up on everything?), notice how you feel. It’s terrible. It’s unhealthy. It turns us into not-so-nice people, crabby and irritable with others. Our performance in everything declines. And our coping strategies of snacking, sleeping less, and sedentary “resting” just make it worse.

And then realize that you have a choice. There is something you can do. It won’t feel good at first. You will be tired and sore and you might sweat a lot. But if you don’t want to be stressed, working out (or any physical activity) WILL help you. This isn’t my opinion. Its science.

So, the question is, are you willing to choose some discomfort in service of decreasing your stress and getting healthier? Stress can motivate your workout if you realize that working out is one of the most effective ways to reduce stress, and then engage exercise with your whole heart and mind to beat it.

About Eddie O’Connor

Dr. Eddie O’Connor is a Clinical and Sport Psychologist at Mary Free Bed Sports Rehabilitation in Grand Rapids, MI. He is a Fellow and Certified Mental Performance Consultant through the Association forApplied Sport Psychology—the largest organization for sport psychology consultants and professionals.  

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