Breakaway from lethargy: How to make healthy choices one-at-a-time

Our days seem to get busier by the second. Juggling work, family and social life sometimes do not leave time for anything else. It becomes challenging to incorporate health into a busy lifestyle.

 

Everybody does not have the time to go to the gym every day or take fitness classes. However, you don’t have to take out time to get fit. Small efforts go a long way. A few healthy choices can make a significant difference in your fitness level.

 

Here are ways to break away from lethargy by making healthy choices one at a time:

 

Pack a fruit:

The next you feel tempted to reach for a cookie, eat the fruit instead. This practice’s advantages are two-fold. The first advantage is that you avoid food that is full of sugar. The second is you incorporate fresh fruit into your diet.

 

Once eating fruit is routine, it can very well be transformed into lunch. There are several ways to do this. A popular option is to combine them with oats that have been soaked overnight. But you can also simply cut fruits and sprinkle salt (sometimes honey as well) and enjoy an easy but nutritious meal.  

 

Make your water intake exciting:

It is crucial to maintain an optimal level of water in our bodies. Most of the time, we do not realise that we are dehydrated. This is because many people do not drink water until they feel thirsty. While thirst is a good indicator of our water needs, it is not enough.

 

A refreshing way to increase your water intake is by consuming beverages. Use this method- have water when you feel thirsty and a water-based drink whenever you feel like it! In summers, opt for beverages such as iced teas and fresh juices and in winters, switch to teas such as green and chamomile tea. There are a variety of drinks available in the market, and many such as green tea carry additional health benefits.  
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Great Gifts for an Active Mom

This time of year, I’m always seeing lists about the best gifts for mom. See, I’m even making one. But the truth is, not all moms are alike, and you know best your mom’s personality. A “makeup and jewelry” kind of mom? Flowers, chocolate? Maybe she wants to sleep in and get a massage. (Hint, that’s pretty much everyone, all the time.) Some of that stuff can be sort of a “cop-out”, just going through the motions. Your mom did (and likely still does) a lot for you- make her feel special on days meant to celebrate her. (Dads, if you have very young kids, you are in charge here. Do something besides that macaroni necklace they made in school, yeah?)

As an active mom myself, and one that wears pretty much zero makeup or fussy things like that, I wouldn’t personally love a bottle of perfume or nail polish. I also try to be as eco-friendly as possible, and my family knows that’s important to me. I’m guessing to a lot of other moms out there as well.

Since many “idea” lists focus on candy and makeup, we here at [email protected] thought there should be one with other options out there. This list is for the active mom, eco friendly mom, who is a little less traditional, but pretty cool in her own rights.

Sand Cloud, an environmentally aware company that donates %10 of it’s profits to #SaveTheFishes (help protect and preserve marine life) offers a wide array of items that are sustainable, adorable, and environmentally friendly. From super useful items mom will love like reusable glass bottles with beautiful and fun designs on them to metal straws that you can take anywhere (avoid those unnecessary plastic ones that end up in the nostrils of poor sea turtles and washed up on beaches), soft towels with lovely artwork, or organic tees and tanks, there is something your earth conscious mom will love.  These items are not only beautiful, but useful. In addition, a percentage from each purchase is given to a charity- I can’t think of a mother that wouldn’t be pleased that Mother Earth is also gifted on this special day.  Visit https://www.sandcloud.com to see their collections, and pick out a perfect gift for the moms in your life.

reusable bottle

Yoga lover? Me too, we hit the mat almost daily, it is one of the best ways to center yourself and have a few minutes of peace. It’s fantastic for both mind and body, and if you haven’t yet tried it out, there’s always today. The hype is there for a reason. It’s good stuff. Slightly Buddha is a yoga company for yoga lovers, by yoga lovers. The items on the site are simple, pretty, and express the ideas of living a zen lifestyle. They make, as they describe them, “well made, cute clothes” that offer value to the customer. As the owner describes the collection, “Slightly Buddha is a manifestation of my love for yoga, art and clothes.”  The clothing is soft and comfortable. Pay attention to sizing, as I find that they don’t run typically. Some say that they run large, so you will get the “heads up”, so to speak. Others don’t mention, but you can tell that they run slim. Joggers, for example, are less loose then any others I’ve had, and fit more like leggings, which you can see in the photos. They are perfect for a yoga class, however, so that may be why the design is different. The tanks are also a slim fit, but are a nice feel. Pay attention to the photos and the reviews, they are honest and helpful.  Visit https://www.slightlybuddha.com to see what strikes you- your mom will love the graceful designs that are easy to mix and match, and go from the studio to the couch to errand running and beyond.
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New Study: 19 out of 20 U.S. Children NOT Meeting Norms for Exercise, Sleep, and Screen Time Usage

Have Sippy Will Travel

There was a new study released that says 19 out of 20 children are NOT meeting guidelines for sleep, exercise, and screen time amounts that doctors recommend  just one in 20 U.S. children and teens gets the amount of sleep, exercise and screen time that doctors recommend for optimal health, a new study suggests.

Children and teens are supposed to get at least one hour of moderate to vigorous physical activity each day and limit screen time to less than two hours. Kids ages 6 to 12 old also need 9 to 12 hours of sleep, while teens need 8 to 10 hours nightly.

Too little sleep or exercise, or too much screen time, can increase their risk of chronic health problems. These include obesity, mental health issues like anxiety and depression, poor academic achievement and unhealthy behaviors like smoking and drinking, the study team notes in JAMA Pediatrics.

Taken in isolation, these recommendations have been hard for many children and teens to achieve and doctors have long been aware of this problem, said lead study author Gregory Knell of the University of Texas Health Science Center in Houston.

“Our study, however, analyzed the prevalence of meeting ALL three of these recommendations simultaneously,” Knell said by email. “This is important because there is evidence that not spending the optimal time in all three behaviors has a stronger effect on health outcomes than not spending the optimal time in any one of the behaviors, independently.”

For the study, researchers examined data on 59,397 kids and teens who participated in nationwide surveys in 2011, 2013, 2015 or 2017.

Overall, just 3 percent of girls and 7 percent of boys spent the optimal time sleeping and being physically active while limiting screen time.
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Things To Know When You Start Surfing

surfing lessons

Are you an adventurous person looking for the best and the most entertaining fun activities to do on your next trip? Well, if that is the case then you need to stick with us till the end of this article because today we are going talk about one of the best and the most adventurous activity that will help you make a lot of memories and it will definitely make your trip fun. Hereby that activity we are talking about none other than surfing.

 

Yes, you read it right and if you aren’t scared of water then just think about surfing for a moment, playing with the waves of the ocean and moving along the wind, surfing your heart out. Wouldn’t it be just amazing? Well, if you do find surfing to be a fun activity and if you’ve planned to go surf this week on your trip then here are a few things you need to know in order to get the best out of your surfing experience.

 

1- Get a quality board

First of all, you need to focus on buying the best possible surfboard product for yourself. Don’t worry, we aren’t asking you to spend thousands of dollars on a surfboard, it’s just that you need to be careful while buying one. You cannot just buy any board you see, in fact, you need to focus a lot on the quality of board you are buying because you don’t want to see it broken halfway while you are surfing. The most important thing is to focus on the material of the board and how strong it is. After you are confirming that the board is strong, you can then go for the looks etc.
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Too Hot To Work Out? Work In. Inside, Anyway.

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/
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Five Ways To Prevent Lower Back Pain When You Work Out

 

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

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.
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Why Brick New York Has The Best Group Fitness Classes

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.
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