Gym Going Resolutions

gymNew Years Resolutions, get fit

The holiday season might be over, but that doesn’t mean we’re done making a list and checking it twice. As we enter the new year, the naughty or nice list is replaced by the New Year’s resolution list, creating the incentive that gets half the population off the couch and to one place; the gym.

Every year Americans make fitness goals, hoping to turn over a new leaf and finally commit to the healthier lifestyle we strive for. The most popular health and fitness resolutions are to lose weight, get back in shape, and go to the gym 2 to 3 times weekly.

While these resolutions are set with the best intentions in mind, by March, motivation begins to vanish as the number of gym goers drastically dwindle down. There are many reasons why consistency can become a challenge when pursuing a new fitness lifestyle. Unsure of Where to Start- Any permanent change requires planning and sometimes, that’s the hardest part.

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For those who are very new to the gym, the overall environment can appear intimidating without knowledge of what steps to take to achieve the results you’re looking for. Luckily, most gyms offer one free session with a personal trainer that can outline and demonstrate workout routines, equipment and classes to start with.

The best aerobic classes to help you trim down include cycling and kickboxing, known to burn over 700 calories per hour. If you’re looking for sculpting and toning, Pilates and bootcamp classes target your core along with strengthening the entire body.

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Lack of Time – It can become a hassle trying to fit gym time into a busy weekly schedule.

When setting any fitness goal, the time frame set to accomplish goals should be long enough that it works with your schedule, enabling consistency but not so much time that it might cause you to lose interest. Before signing up, research gym hours and class times, ensuring they coincide with your own hectic schedule. For most people, mornings are usually the best time to get in a workout before other daily responsibilities get in the way.

gymmotivation

Reduced Motivation- The desire to see quick results quickly leads to disappointment and discouragement.

People are easily influenced by trends like 6 minute abs and celebrity diets causing them to create unrealistic goals, eager to see drastic changes. However, lack of success can be attributed to the types of goals set. “Get back in shape” is too general; Goals should be specific enough to enable measurement of progress. When reasonable progress is seen, it aids motivation.

Examples of success-achieving goals are:

To lose “X” pounds of fat

To gain “X” pounds of muscle

To fit into that new dress

Make your New Year’s resolutions into a permanent lifestyle change through hard work and consistency. Commit to a dedicated fitness plan and by March, while others have abandoned their goals, you’ll be reaping the rewards in time for spring.

Written By:  Janurie Ulett: Hailing from quaint suburbia, Long Island meets the fabulousness of NYC. With a Bachelors degree in journalism from Brooklyn College, Janurie’s passion for writing comes naturally, fueling her career as a health and fitness freelance journalist. Her signature flair can be described as 19th-century English meets modern day Dear Abby as she faithfully satisfies her readers’ appetites, one word at a time.

 

 

 

5 Exercises to Naturally Cinch Your Waistline!

Waist

Did You Know The Muscles of Your Midsection Work as a Natural Corset? Try These 5 Exercises to Naturally Cinch Your Waistline!

The inner muscle layer reaching from the front, side and back parts of the midsection need to be targeted in order to achieve a smaller waist. According to professor of exercise at Auburn University, Michele Olson, Ph.D., “Most women don’t know they need to work the entire perimeter of their midsection—especially the inner layer—to get a smaller waist.” This muscle that forms the inner layer of the waistline is called the transverse abdominis, which literally works as a built-in corset when targeted, naturally pulling and cinching in your waistline like a drawstring. Practice each exercise below to target and work the transverse abdominis, cinching your waistline naturally from the inside out. While doing each of these exercises always remember to focus on the core and pull your navel to the spine. For full video demonstrations of the exercises, please visit BlogilatesTv on YouTube.

Combination Plank 1 Combination Plank 2 Combination Plank 3

Combination Plank 4  Combination Plank 5

1. Combination Plank. First, get into ‘plank’ position. Place the arm on the side in which you’ll be working, slightly in front of the other arm, as demonstrated in the picture above. Butt pike all the way up and then, as you are coming back down into plank, twist dip the hip to the side. Make sure the hip barely touches the ground as you twist dip and that you revert back into plank before each rep. Do 10-20 times then switch sides and repeat.

Candle Stick Dip 1 Candle-Stick-Dip-2

2. Candle Stick Dip. Position yourself upright on your knees and put one leg out to the side as the other is kneeling. With your arms extended straight above your head and aligned with your ears, dip to the same side of the bent knee. As you are dipping to the side, move your arms in an upward reaching motion for a few seconds, then come up by pressing through the waistline. As you do this exercise, you should be feeling your obliques working on the same side as the bent knee. Switch to the other side. Suggestion: try 10-20 reps on each side per set.

Hip Touches1  Hip Touches 2

3. Hip Touches. Get into plank position using the elbows this time, with legs fully extended. Leading with each hip, dip to either side, slightly touching hip to floor on each rep.

 Advanced Plank 1 Advanced Plank 2 Advanced Plank3 

4. Advanced Plank. Get into ‘plank’ position, focusing on and holding in your core, slowly lift your right arm and left leg, holding for five seconds, then repeat on the other side, lifting your left arm and right leg. Make sure hips are square to the mat and to hold your navel into the spine.

Windmill 1 Windmill 2

Windmill 3 Windmill 4

5.    Windmill. Press your shoulder blades into the mat and extend your arms to each side. Keeping the knees bent together, lift your legs up and drop the knees side to side. Repeat as many times you would like, going side to side. You should feel the obliques working.

Incorporating these 5 exercises into your weekly routine will shrink and define your waistline to make your tummy bikini yummy! Get your mat and let’s go!

 

Written By Chelsea Clishem: From San Diego, California to Rio de Janeiro, Brazil, this bicoastal girl loves all things travel, beauty, nutrition, fitness, fashion and entertainment. Chelsea graduated from the University of California, Santa Barbara where she began her journey to be an entertainment journalist. Chelsea drops the word ‘fabulous’ on the regular and believes it’s ‘okay’ to freak out with good music and fashion!

4 Superfoods You Should Eat

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If you want to improve your general health while defying aging, incorporate these 4 Superfoods into your daily routine. Superfoods are nutrient powerhouses, full of vitamins, minerals, antioxidants and polyphenols. Understanding and then incorporating the health benefits of Superfoods into your daily life will bring you vitality, longevity, improve your appearance and reduce the possibility of disease.

4 Superfoods_Kale

Kale: this leafy green goodness is the quintessential Superfood due to its high contents of vitamins A, C, B, E and K, as well as an overabundance of antioxidants, which prohibit cancer by protecting your body cells. Kale contains high contents of potassium, iron, magnesium, folate, fiber, and calcium; with minimal carbohydrates, sodium and cholesterol. The main benefits of kale are to protect the body against cancer, promote heart health, protect bones from osteoporosis and help to prevent against inflammatory diseases. To top it off, kale is an ultra beautifying food, particularly beneficial for the skin due to the ‘beauty’ vitamins A, C and E notoriously known to promote anti-aging and healthy cell growth. For a fun and tasty way to eat kale, make kale chips! Click this link for a great kale chip recipe!

4_Superfoods_Cacao Powder

Cacao Powder: a raw form of chocolate, is another Superfood, most commonly consumed in powder form.  Natural cacao contains the highest capacity of the antioxidant known as flavonoids. Such high antioxidant levels contained in cacao are beneficial for our health and longevity as they are effective in helping to prevent stroke, cancer, and heart disease.  High antioxidant levels in cacao provide extra protection for our skin from the damaging free radicals, literally slowing down the aging process. To get the benefits from cacao, add cacao powder to your morning smoothie, so in this case, it’s ok to have chocolate for breakfast! Yummy! Cacao can easily be found at any natural food store such as whole foods.

4Superfoods_acai-berry-bowl

Acai: a berry native to South America, is a special Superfood with a surplus of benefits for health and beauty. It’s benefits include detoxification benefits and general health improvements. Acai contains high levels of antioxidants that protect your cells from damaging toxins and free radicals. It has major effects on weight loss and obesity, anti-inflammatory effects, high cholesterol, osteoarthritis and supporting the immune system. For optimal benefits, consume it in its natural ‘whole food’ form rather than as a supplement. Acai can be found in frozen form at most grocery stores and natural food stores. For a tasty and healthy smoothie, blend the frozen acai with apple juice and bananas or strawberries.

 4Superfoods_Yerba-Mate

Yerba Mate: is an herbal tea native to South America and notorious for its surplus of health benefits. It has proven to benefit the central nervous system, the cardiovascular system, to work as a stimulant, diuretic and for weight loss and obesity management. Its high antioxidant levels protect your DNA and skin from damaging free radicals and may prevent some cancers. Yerba Mate can be found at most grocery stores, either as a loose-leaf tea or in the form of tea bags.

Incorporating these top Superfoods into your daily routine will without a shadow of a doubt make you feel better, look better and work for you as a natural defense against aging and disease! So gear up and discover the natural benefits of Superfoods.

Written By Chelsea Clishem: From San Diego, California to Rio de Janeiro, Brazil, this bicoastal girl loves all things travel, beauty, nutrition, fitness, fashion and entertainment. Chelsea graduated from the University of California, Santa Barbara where she began her journey to be an entertainment journalist. Chelsea drops the word ‘fabulous’ on the regular and believes it’s ‘okay’ to freak out with good music and fashion!

Fresh Fruit Infused Water

lemon-water

“Would you like lemon with that?” How many times have you been to a restaurant where a glass of water was served with lemon. If you’re like me you probably answered, “No thanks.” However, I was curious, so I did some investigation of my own – and of course fresh fruit infused water has some health benefits! I decided to make a glass of my own and loved  it!

It’s simple:

Step 1: Cut up fruit or vegetable (s) of your choice and place it in the pitcher

Step 2: Fill the pitcher with water (Optional: add ice)

Step 3: Let it chill in the refridgerator for at least two hours

Here are our top 4 fresh fruit and vegetable infused water. Drink happy lovelies!

Fruit-Infused-Water1-1024x512

Watermelon: Vitamin A which is important for optimal eye health and boosts immunity by enhancing the infection-fighting actions of white blood cells called lymphocytes. Vitamin B6 helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin C help to bolster the immune system’s defenses against infections and viruses and can protect a body. Helps the body flush out toxins because it contains the organic compound citrulline, which is an amino acid that has been shown to help the liver and kidneys filter and get rid of ammonia. It may also just give the liver an overall boost.

Cucumber: Helps the body flush out toxins because it contains the organic compound citrulline, which is an amino acid that has been shown to help the liver and kidneys filter and get rid of ammonia. Keeps the body hydrated and rich in Vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium.

Mint leaves: Can help you digest more effectively, improving the flow of bile from the liver, to the gallbladder, to the small intestine, where it breaks down dietary fats.  Helps relax cramped up stomach muscles. Eliminate toxins, bacteria, and fungus from the body.

Lemon: Helps stimulate and regulate the digestive track which allows it to flow more freely and is helpful with constipation, heartburn and gas. Contains antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Promote immunity and fight infection through citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene.

Other Sources: [Love to Know] [Wiki]

Fun Fitness

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Let’s take a trip down memory lane. Remember when you were a child and you played outside ALL day. Back then you did not have to worry much about staying in shape because play was fun and kept you fit! Fast forward some years and many of us contemporary professional stylistas have a gym membership to maintain our health and figure. What if we infused some of our childhood play into our current exercise routine– what fun that would be!

Check out our top 5 childhood play that can now be fun fitness routines!

bicycle-riding

Bike Riding: We may have started out with training wheels but eventually we mastered the trick of riding on only two wheels– the joys of cruising around our neighborhood with our hair blowing in the wind. Recreate that by purchasing or renting an adult bike to take a ride around the neighborhood, on a local bike trail, or at the park. Not only can it be fun and fit, but it is also a great way to see neat sites! If you really want to kill two birds in one stone attach a basket to it and run small errands to your local pharmacy or bank.

Swimming

Swimming: This was by far my favorite! On a warm day, the pool is the perfect recreational fun– but don’t just sit poolside lovelies, get in the water! Swimming is one of the best means of exercises because it works so many of your muscles– not to mention it’s a lot of fun. I know some of us lovelies worry about our hair— when you’re approaching a hair appointment, that would be the perfect time to take a dip!

skates

Skating: The four wheel skates were fun but you were definitely cool if you could ride on rollerblades. Buy a pare of your own if you dare and roller blade around your neighborhood. If you aren’t that daring head to your local skating ring for an active outing– even better, ice skating!

jumprope

Jump Rope: Jumping rope was so much fun as a kid, especially double dutch! I can hear the sound of each rope hitting the floor as you rocked back and forth, deciding when you should jump in. If you have kids in your life play take sometime to jump with them! If you’re a big kid like me, when you and your girls are having a girls night in, grab the extension cords and head outside for some childood jump-rope. It will definitely be invigorating!

RUnning

Running: Nothing can replace a good run– but make it fun. Get out of the gym and head to a local track, field, or trail. If you have interested friends– or better yet, children, cousins, nieces, or nephews, take a run with them! Racing is always fun and motivating. If you have no one to race against you can compete against your self. Time yourself as you run a particular distance and work to beat that time!

 

An active lifestyle is one of the important ways of living well. Incorporate some of these fun activities into your daily routine or just use them to switch up your workout from time to time. Either way they can all be summed up as “Fun Fitness!”

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