Too Hot To Work Out? Work In. Inside, Anyway.

July 30, 2018 by Leave a Comment

When it’s just too hot to work out outside, you can take your workouts inside. Don’t have a gym membership, or just REALLY not in the mood to go out? Just keep some DVDs in the house so you can stay on track. Here are some new ones we tried out.

Bottom Line & A Core Defined with Patricia Friberg (a professional trainer) is a Pilates and Strength based workout broken into three segments; Bottom Activation 1, 2, and A Core Defined. These and a few guides, set ups, and an intro make up the DVD. It focuses on defining your butt (as the name indicates) but also works your core, improves posture, and helps you become more flexible and fit. While it definitely focus on the glutes, you will feel this workout in your abs and legs as well for sure.  You will likely want to do the first activation a few times before you move on to the second, just to get the hang of it or to get your body ready for the higher intensity. A Core Defined covers more of the body overall, but really focuses on the abs. Friberg gives good direction throughout, just keep pace that is comfortable to you and move on when you are ready. Available for $20 from http://www.patriciafriberg.com

Want to work your lower body? Want to work out, but in a bit of a time crunch? Your Sexy Everything (Booty, Legs, Thighs) by Ilyse Baker might be one to try out. I know it says “everything”, but it means everything below the Mason Dixon, it seems. It has a good variety of workouts, containing four mini workouts that are 5, 6 ,7, and 8 minutes long each as well as two bonus workouts- Ballet Grooves, a 5 minute core workout (and it’s fun) as well as the Dancer’s Floor Stretch (seeing a theme here?) that is 10 minutes of lengthening, flexibility enhancing stretching and toning. $15 at http://ilysebaker.com/

Also available by Ilyse Baker are Dancinerate Sassy Jazz and Hip Hop Fusion and Dancinerate Burn with the Beat. These fun workouts are great ways to add some variety to your routine, and maybe learn some new moves. If you are a great dancer- great! These will just add to your skills and be good practice for you. Not a good dancer? (Cough) That’s ok- they are still really fun to do, and no one sees you being completely off when you are in your own living room- enjoy it.

Want to add a little something extra to your workout? The AB-EZE suspension trainer is fun, interesting, and easy to install and use. It’s an interesting way to work your abs and core, it’s design based on a trapeze harness found on a catamaran. It uses your body and weight as well as gravity to give you a work out, by leaning on the support pad and using it to engage your muscles. AB-EZE anchors easily over any door or fixed point, then by leaning on the comfortable support pad, muscles will instantly engage. You can change the intensity by pressing a button and lengthening or shortening the strap, and changing your body positions. Use it to “firm and lift the butt; sculpt abs and shrink waistline; strengthen back; and, shape and define legs”.  Easy to take with you when you travel if you’d like as well. Get yours for $149.99 at www.ab-eze.com 

In Light of Change by Julie Rammal is a change of pace. It’s a little slower, and uses your whole body to work out your whole body. This is one of the more interesting DVDs I’ve tried in a while. It is for sure not like other DVDs you might have tried. It has eight different (VERY different) segments ranging from Cardio Boxing to “Tibetan Rituals”, none of which take more then 8 minutes to complete each. No equipment is needed to do any of them, and is said to be inspired by “aerobics, primal movements, yoga, Pilates, stretching and nature.” Overall, I found it calming and relaxing, while still providing a decent workout. I enjoyed this one, it was quite different, but in a good way. One note- it’s not great for beginners. Ms. Rammal is not great with instruction or giving modifications, so only do what you feel comfortable with, or what you’ve been taught to do as modifications outside. Available for about $19 from Amazon.com

 

 

 

Filed Under: fitness, health, review Tagged With: , , , ,

Five Ways To Prevent Lower Back Pain When You Work Out

June 22, 2018 by Leave a Comment

 

Lower back pain is often an unwanted side effect of working out. It can interfere with your workout and prevent you from achieving your fitness goals. The pain can also get worse and you might end up not wanting to exercise at all. Keeping your lower back healthy is essential if you want to exercise without experiencing pain the next day. Read on for the five best tips that are going to keep your lower back strong and pain-free.

Don’t Forget To Stretch

Stretching takes time and you might be tempted to skip this step, but it is one of the most important things you can do to keep your lower back loose and limber. Stretching is going to lubricate your spine and it is also going to help keep your back in alignment when you are working out. Spending five minutes stretching your lower back before you exercise and five minutes after you exercise is going to make a big difference in how you feel, and you are going to reduce your risk of getting injured during your workout.

Your back will also heal faster if you do get injured which is important. It is easy to hurt your lower back when you are lifting and twisting during a workout. Sudden movements can cause your muscles to tear or stretch which is going to cause pain. Make sure that you pay attention to your hamstrings. Tight hamstrings cause lower back pain so to make sure that you regularly stretch them out.

Strengthen Your Back With Exercise

If you are going to be doing a lot of exercises that involve your lower back, you are going to want to keep your lower back as strong as possible. This means that you need to do back exercises on a regular basis to make your lower back strong. Regular exercising is going to help prevent injuries and it will keep your lower back healthy.

Wall sits are a great way to strengthen your lower back without using any weights. Get as close to the wall as you can and make sure that your back is touching the wall. Bend your knees and slide your back down as far as you can go. Hold this position for 30 seconds or more. Repeat five times. Wall sits are harder than they look, and they will give you a serious back workout.

Another move you can try is to lie face down on the floor with your arms at your side. Raise your torso as far as it can go and hold the position. Lower your torso back down and repeat. Try to raise your upper body further each time you do this move and try to hold the position as long as you can.

Use Pain Relief Patches After You Work Out

If you are prone to lower back pain, you might want to consider making a preemptive move to stop the pain before it even gets started. One way to do this is to use pain relief patches after you finish your workout. Use patches that are made with natural ingredients, so you don’t have to worry about side effects or the effects of any medication. These patches provide pain relief, but they are also gentle and don’t contain chemicals. Just place the patch on your lower back and enjoy the relief.

Watch Your Form

When you do intense workouts, it is very important that you work out correctly. Keeping the proper form is essential because you don’t want to risk doing the move wrong and hurting your back. It doesn’t matter how strong you are, you can still hurt your back if you don’t lift properly.

It only takes one wrong move to end up with a serious back injury and you could end up having to spend weeks recovering. Try to use your hips and knees to absorb the weight you are lifting and keep the weights close to your body. Never extend them away from your body or you could get injured. If your back starts to feel strained, stop what you are doing and rest. Don’t try to work through the pain because you could end up getting seriously hurt.

Develop Your Core

A strong core is going to protect your back and help prevent lower back injuries. Strengthening your core is one of the best things you can do, and it is going to make your back stronger. Your abs support your spine and keep your posture straight. When your core is weak your back sags and you are not stable. You won’t perform your best with a weak core and your body won’t be as strong as it could be.

A strong core allows you to work out harder without hurting your back. One of the best ways to strengthen your core is to do planks. Planks work all of your muscles and they will tighten up your core when you do them on a regular basis. Pull-ups and push-ups are good for your core and you can also focus on doing rows.

Exercises that force you to use one side of your body are also good for exercising your core. Try doing dumbbell presses with just one arm. This will force the other side of your body to work hard to keep you balanced. You might also want to try working out on an exercise ball which is going to keep you unstable. Strengthening your core is one of the best ways to protect your lower back and prevent pain when you work out.

Staying fit is important, but you need to make sure that you protect your back when you do so. You don’t want to do anything that is going to put your lower back at risk and you want to make sure that you focus on exercises that are going to strengthen your lower back. Having stiff lower back pain is very uncomfortable, and you want to make sure that you do whatever you can to prevent pain and injuries.

Filed Under: fitness, health Tagged With: , ,

Switch up you fitness-plan this summer and get the body you want

June 20, 2018 by Leave a Comment

If you have left it late this year to prepare for your summer body then don’t worry, so have we. However, there is still time to get the results you want ahead of bikini season, by taking inspiration from 2018’s key workout trends and shaking up your exercise regime to help you get the body you want in no time at all.

  1. HIIT your fitness goals and prepare for an intense sweat sesh – HIIT workouts have been popular for a while and are renowned for their ability to engage all muscle groups and leave you a calorie burning machine, long after the class has finished.  In these classes you can expect to burn anywhere from 500-900 calories and uses a combination of treadmill work and training interval exercises to keep your heart rate up and keep your body guessing. These classes are great if you want an intense workout and quick results.
  2.  Overcome the Obstacles – Prepare to increase your stamina, agility and have your resilience thoroughly tested with an outdoor obstacle course. These classes are usually run by a specialist boot-camp with trained instructors though some gyms do hold an indoor equivalent. They are perfect to get you out ion the fresh-air and the combination of different exercises in quick succession will challenge you to your limits.  From scaling steep inclines to running with sandbags, this dynamic workout will usually last for around 45minutes and the alternating cardiovascular and strength training will turn you into a true ninja warrior.
  3. Training to the Max from home – It is not always convenient to train outside or to head to the gym for a class so why not exercise from home? With the Bowflex Max Trainer, you can still have an intense work-out whilst meeting work and family commitments. This unique elliptical trainer gives you a total body workout allowing you to burn over two and half times more calories than the average elliptical trainer. Focus on a specific set of muscles such as the calves and core or work the whole body with the trainers Fat Burn workout program. Whatever plan you choose to do this innovative piece of equipment will support your weight loss and fitness goals and is the perfect way to train from home.  If you want to learn more about it, AllWorkoutRoutines have written a useful guide that may help.
  4. In the Splash Zone – High intensity aquatics is a trend not to be ignored. Whilst water aerobics are nothing new, these newly developed classes incorporate innovative equipment designed to increase resistance and allow for a high intensity work out in pool environment that is less stressful on the joints. These clever classes work you hard with a combination of lunges, push-ups and jumps, performed with weighted training aids. They are guaranteed to torch some serious calories and help you to recover quicker. Head down to your local pool to see their list of new water activities ahead of the summer and help you get the body you have dreamed of in half the time.
Filed Under: fitness, health Tagged With: ,

Why Brick New York Has The Best Group Fitness Classes

June 15, 2018 by Leave a Comment

When thinking about joining a new gym, some of the first things you look for are good hours, good equipment, clean facilities, and a friendly staff. Places like Brick New York, a gym near Grand Central goes above and beyond to make an excellent first and lasting impression. Brick New York is unique in the fact that it offers group fitness classes that can’t be found anywhere else. Along with that, there’s a complementary shower room, towel service, Wi-Fi- access, and even a Progenex shake & Caveman Coffee Bar to purchase recovery drinks at after your workout.

 

Each personal and group fitness trainer is highly qualified and enthusiastic when it comes to helping members meet their fitness goals. Below you can find the classes offered at Brick New York and what each of them entails.

 

B | Fit  

This program revolves around both strength and conditioning by testing your aerobic capacity as well as your muscular endurance. B | Fit uses traditional lifts like deadlifts, squats, and presses. This class is fine for both experienced and inexperienced lifters and athletes.

 

B | Strong

This is a class for those looking to put on muscle mass and be able to lift heavier weights at the end of the program. The goal is to improve definition by utilizing isolated free weight movement while also improving the numbers.

 

B | Mobile

This is a unique program in the fact that it’s focus is on enhancing muscle recovery as well as increasing your body’s range of motion. The trainers will teach deep stretching techniques along with mobility methods that include bands, foam rollers, and other tools.

 

B | X

This class looks to work you at high intensity by using bodyweight movements, kettle bells, medicine balls, dumbbells, running, rowing, and biking. The class is set up like a circuit that’s sure to leave you out of breath.

 

Barbell | Club

This class revolves around learning how to execute Olympic style lifts like clean and jerks and snatches. Other movements will be integrated in the class in order to better perform the targeted Olympic lift. This class is also perfect for experienced lifters and beginners.

 

RUN | Endurance

This class focuses on running technique as well as cardio endurance. Trainers will help to motivate runners as well as tweaks their techniques when it comes to sprinting, pacing, and distance running. What’s unique about this running class is that it can be taken outside if weather permits.

 

CrossFit

CrossFit classes are held all across the globe so it’s not exactly unique to Brick New York. It is however an awesome program to enroll in if you want to see a dramatic difference in your body and fitness levels. This program focuses on functional movements like those used in gymnastics, running, rowing, and weightlifting. If you get good enough at it, you can join the CrossFit games and compete internationally.

 

BRICK | Academy

This class targets new athletes that are looking to engage in high-intensity training for the first time. The purpose of this program is to give beginners a foundation before jumping into a more specific fitness class.

 

B | Flow

This class lasts one hour and focuses on improving you flexibility, stability, and mobility. Its purpose is to support your other weekly workouts, but can be a great workout in itself.

 

Some people choose Brick New York just because of the unique and intense classes that they offer. At Brick, you’re not just joining a gym, but a community of people that are there for the same reasons as you are. Getting fit is a journey that you have to dedicate yourself to around the clock. If you’re going to go all in, make sure you’re having fun while doing so.

Filed Under: fitness Tagged With: ,

The 4th International Day of Yoga

June 8, 2018 by 2 Comments
Consulate General of India
presents
The 4th International Day of Yoga
with FREE Yoga and Meditation Sessions
Saturday, June 16, 2018 at 11am
Governor’s Island
Consulate General of India presents The 4th International Day of Yoga on Saturday, June 16, 2018 at 11am at Picnic Point on Governor’s Island.
The admission to the event is free for to participate, but advance registration is required:
Free ferry access to Governor’s Island at 10am.
Consulate General of India is back again with the celebration of the 4th International Day of Yoga on June 16, 2018, bringing together communities to enjoy the spirit of Yoga.
Fifteen minute yoga and meditation sessions will be led by such organizations as Hindu Temple of North America, Mallakhamb Federation USA, Isha Foundation, Sahaja Yoga and the Art of Living Foundation, and the event will conclude with a live performance.
The United Nations proclaimed June 21, as the International Day of Yoga at the initiative of the Government of India. Yoga is an ancient physical, mental and spiritual practice that originated in India. The word ‘yoga’ derives from Sanskrit, means to join or to unite, symbolizing the union of body and mind. Today it is practiced in various forms around the world and continues to grow in popularity. International Yoga Day aims to raise awareness worldwide of the many benefits of practicing yoga.
Filed Under: fitness, health Tagged With: , ,

Tips for a Fit and Healthy Summer

June 6, 2018 by Leave a Comment

By Samantha Clayton, AFAA, ISSA, Olympic runner & VP Worldwide Sports Performance & Fitness for Herbalife

Summer is just around the corner and summer body preparation should start now.  With proper planning, and an early start, you can avoid crash diets that do little for you waistline and even less for your mood. By focusing now on an exercise routine and a balanced nutrition program, you can get your body ready for summer and beyond.  Avoid the extreme crash diets and replace them with a sensible balanced diet and exercise to set yourself up for long-term success.

 

Below are my top tips to getting fit for summer.

 

  • Commit to a Fit and Healthy Summer!  Think about increasing the types of activities that work for your lifestyle and that can easily be built into your day. Make it a point to read up on fitness news and information.
  • Perform Simple Stretches.  Ensure you’re moving your muscles and joints through their full range of motion each day.
  • Get Moving!  Increase your daily activity level by taking the stairs, parking in the furthest space from the store, gardening, dancing or playing with your children. If you become more active in your everyday life you’ll get fit faster.
  • Add Regular Walks to Your Day.  You can slowly increase your time until 30-minutes feels comfortable. Then, increase your intensity level by walking faster. Start including varied terrain such as hills, then progress to a jogging or running pace.
  • Perform Body Weight Resistance Exercises. Try simple squats, lunges, push-ups and then progress to using weights. Ideally, you need both resistance exercise and aerobic exercise to keep your body operating at its peak.
  • Engage in Aerobic Exercise.  Repetitive motion, such as running, swimming or cycling, is important for the cardiovascular system. It can also tone muscles. Incorporating a little of both aerobic and resistance training is best for your daily routine.
  • Eat More Mindfully.  Eating snacks that contain carbs and protein before a workout can provide you with energy, keep you focused and give your body what it needs to build muscle once the workout is over. Consistently pay attention to the foods you choose in order to properly fuel your body.
  • Keep Hydrated.  Consume at least two liters of water each day. It is even more important to drink water before, during and after exercise. Even low-intensity exercise requires you to be well-hydrated.

About Samantha Clayton, AFAA, ISSA
Samantha Clayton is a former Olympic runner, personal trainer, and vice president of Worldwide Sports Performance and Fitness at Herbalife, where she is responsible for all activities relating to exercise and fitness education for Herbalife Nutrition Independent distributors and employees. Before joining the corporate ranks, Samantha, a native of Liverpool, England, was a professional athlete. She represented Great Britain in the 2000 Sydney Olympics in both the 200m and the 4x100m relay events. Samantha is a personal trainer and group exercise coach through the American Fitness and Aerobics Association (AFAA) and International Sports Science Association (ISSA).

Filed Under: fitness, health Tagged With: , , ,

Complete Guide To Pre-Workout Supplements: Is It for Everyone?

May 29, 2018 by Leave a Comment

Working out is hard. During the first days of hitting the gym, you are always psyched up. It’s because you have got goals or objectives that you want to achieve. Maybe you want to lose some weight, or perhaps you are an athlete, and you want to keep fit. Despite your objective, after the first week or two. The laziness comes in. You feel like you don’t want to go to the gym. It almost feels like you are out of energy. This is where pre-workout supplements come in handy.

 

You have probably heard it from friends or colleagues on how these pre-workout supplements get them in the mood of working out. It’s okay to wonder if the pre-workout supplements are suitable for you. This post will provide you with all you need to know about pre-workout supplements. By the end of it, you will be able to make an informed decision on whether to use them or not.

But, what are Pre-workout Supplements?

It’s a supplement that you should take before hitting the gym. The supplement usually entails ingredients responsible for addressing a couple of issues that may occur during training such as low energy, loss of focus, fatigue and much more. A good pre-workout supplement should provide the user with an optimal hormonal environment that enables him/her to get the most out of a workout session.

What Are The Ingredients Responsible?

Before taking any supplement, it’s always best to know which ingredient you are taking into your body. In the case of pre-workout supplements, the ingredients used are usually similar.

 

Below are some examples;

  • Caffeine

Being one of the primary ingredients, coffee is known to improve alertness, arousal and improve the energy level.

  • Amino-Acids

Amino acids are responsible for building proteins that in turn increase energy levels. The supplements provide branched-chain amino acids that enhance physical performance.

  • Carbs

Workouts involve a lot of muscle strain. But thanks to carbs, it helps fuel your muscles with glycogen.

  • Beetroot Juice

Beetroot juice isn’t a favorite for most people because of its taste. But it’s an ingredient of several pre-workout supplements. The juice can aid an individual workout for long hours.

The Advantages of Pre-workout Supplements

The main reason why pre-workout supplements are highly gaining popularity is because of the benefits that they offer the user. However, not all supplements are effective. Always buy from known brands. Below are some advantages of using pre-workout supplements.

 

  1. Enhanced Power and Strength

Power and strength are essential for any workout session. If you are feeling tired, then a pre-workout supplement can do the magic. Ingredients such as amino acid are capable of helping in muscle contraction.

 

  1. Muscle Growth

A good pre-workout supplement can help improve muscle growth. Carbs help in the preservation of muscle glycogen that keeps you strong. There is another essential ingredient found in pre-workout supplements known as whey proteins that are also effective in minimizing muscle wasting.

 

  1. Increased Focus

A pre-workout supplement can help improve focus. You should know that the brain is also a muscle. When your body gets tired, so does the brain. And this can really sidetrack your functioning at the gym.

What are The Disadvantages?

Pre-workout supplements have one disadvantage. If you use a particular supplement for an extended period, your body adapts to it, and its effectiveness reduces. This leads to the need of using a higher dosage to achieve better results. To be on the safe side, incorporate the strategy of cycling pre-workout supplements. You can either switch brands or rather give your body a break from a particular supplement for two weeks or even a month.

 

The above is all you need to know about pre-workout supplements. Before buying a particular supplement, do your research. Find the one with ingredients that are suitable for you. Read reviews to see if they actually work. Always consider your goals when selecting a supplement. Don’t take the supplement on days that you are not working out.

 

Filed Under: fitness, health Tagged With: , , ,

Sports That Will Get You Fit – And Fast

May 22, 2018 by Leave a Comment

Everyone is looking for a quick fix to their body ailments these days, cause who actually has time to dedicate themselves to something long term when you’ve got children, jobs and home life to think about too? We all know that eating healthily and exercising is the best way of keeping your fitness levels at their best, but are there any quick fixes out there? You might try a crash diet, but the results can quickly be reversed once you return to your regular eating habits. However, when it comes to exercise, a few rules can be bent because there are exercises out there which will get you fit – and fast too. Check it out:

Baseball

The great thing about baseball is that you’re using every muscle in your body without even realising it. You’re too busy thinking about either hitting the ball, catching the ball, or running to your base (or even getting a home run!). In a regular match you could be burning off up to 500 calories!! Sign yourself up for a fast train to fitness heaven.

Skiing

As you can probably imagine, skiing is another sport that uses many muscles in your body. You may think that it’s sliding down a hill on two skis, but you use your muscles working your way through the snow (and trying not to fall over!) So, if you’re heading off on a skiing holiday to say, Marriott’s Summit Watch, then why not rent out some skis and hit the mountains for a full body workout?

Tennis

Tennis is one of those sports where you’re running back and forth for the ball and then suddenly realise “I’ve been doing this for a long time, and I’m not out of breath!”. It’s an all round fun, highly active, and addictive sport that anyone can play, so why not grab a buddy and head to your nearest tennis courts for some quick fitness sporting!

Swimming

Swimming is great for boosting your fitness levels because the water takes any strains off your muscles and joints, and you will find that you’re able to do more in the water than you can on land. Just remember that even though you don’t feel it now, the next day you might ache, so try not to over do it!

Rowing

Rowing is another sport that uses literally every muscle in your body. If you’re looking to get shapely legs, abs and get rid of those bingo wings all in one sitting, then rowing is most definitely the sport for you!

Rock climbing

Finally, rock climbing takes and builds a lot of strength in both your arms, abdomen, and legs. It’s a sport that can be done within a rock climbing center, or you can go to the full extreme and climb the face of a cliff. Either way, you’re getting a kick ass workout that will help you get fit – and fast!

Filed Under: fitness, health Tagged With: , ,