Make Short Workouts Your Daily Routine

Once we step into business, we tend to lead very busy lifestyles. But I’ve also been an athlete ever since I was a kid (and this still defines me more than being a businesswoman). I think there are no excuses for skipping a workout. A workout can be anything that gets your blood pumping a little faster than usual, or muscles do a little more heavy duty work than usual. All for at least 10 minutes at a time. Which is not much, right?

So, set yourself rules around it:

Make time for it
I like to schedule my workouts for the week in advance. I write them down in my calendar and set the exact time of the workout and the type of the workout that I’m going to do.

Have a couple of moves always ready – let’s say favorite legs, booty, and arms exercises and if nothing else, do a couple of repetitions of those.

Have some simple equipment always nearby. For example, sliders are an easy addition and they take up very little space; you could even use a small towel or plain paper instead of them. Another piece of equipment that is easy to store but can add some resistance to your workout routine is a booty band. And use whatever you have at hand like water bottles, books instead of weights or even your child. Just make sure you don’t hurt yourself or the child if you choose to lift him instead of the weights.

Warm up before and cool down with some stretching afterward.

And you have a simple routine that will energize both your body and the mind.


Here are my top three warm-up, leg, booty, thighs, arm, ab and cool down exercises.

WARM UP

Walking or jogging in place for a minute

Jump rope (it can be also done without the actual rope). Do a series of simple jumps forward – on one leg and then the other. Jump on left leg only, then on both, then right leg only, then again on both and so on. You can skip. You can cross your arms so you have a loop made with the rope while you jump through. You can jump twice per loop or jump only once every second loop. And most of those exercises you could also repeat backwards. All those exercises are also good for coordination.

Windmill. When you stand with your feet a little wider than hip distance apart, bring your arms out to the side and keep your shoulders down and relaxed. Bring your hand to the opposite leg with an exhale and with an inhale bring your arm back to the starting position. Repeat on the other side. This is a twisting motion, which makes your muscles limber and releases toxins out of it.

LEGS

Burpees with a possible push up in between.

Skaters side to side.

Curtsy lunge with some weights either by your side or bringing them up in front.

BOOTY

Ballet squat when you have your feet a little wider then hip distance apart, toes turned out a little and you squat back, press all the weight into your heels, making sure your knees don’t go over your toes.

Start from a tabletop position, extend one arm out in front and the opposite leg back, then bring your elbow to the knee.

From high plank position, pulse one leg up for 10 and repeat on the other.

THIGHS

Lay on your side and bring your leg up and down. For a more difficult option, have your elbow down (make sure you’re pressing into the ground with the whole forearm), bring your hips up and extend the upper leg straight into the air.

Squat with a leg abduction. Do 10 reps and then 10 pulses, when you only abduct the leg into the air from a squat position.

Lay on your back, bring your legs up 90 degrees, then crunch up – arms to the side, open legs and crunch through.

ARMS

Biceps curls with weight into a press.

Triceps extensions behind your head (for a full body exercise, sit down and bring your legs off the ground in a 45-degree angle).

Stand in mountain pose with weights in hand, lean forward with straight back, your neck should be an extension of your spine, bring arms up to the side for a fly. This not only sculpts your shoulders but your back as well, creating a nice V-shape of your muscles that in turn also improve your posture.

ABS

Rock the boat. I like to use a weight with it and extend my feet in a 45-degree angle up in the air.

Lay down with your knees bent, bring your shoulders off the ground, extend your arms towards your ankles and try to alternately touch the heels.

Plank or any variation of it for however long you feel comfortable. The one I like the most is a forearm plank and then I alternately tap one knee down to the ground and then the other.

COOL DOWN

Start from a downward facing dog, bring one leg up to the sky and step it through to your hands, bring the arm on the same side that you have your leg in front, up to the sky and open the chest for a nice twist. Repeat on the other side.

Start again from a downward facing dog, bring one arm up to the sky and then place it next to the opposite wrist and if you can and it feels good to do so, extend your arms forward and bring your chest down for a pigeon pose. Repeat on the other side.

Sit with extended legs. Cross one leg over the other so your foot is placed next to the opposite knee. Bring the opposite elbow to hook it around the knee, look back and relax with every next exhale. Repeat on the other side. Twists are a great way for your body to release toxins, your joins to stay hydrated and limber.

As you’ve probably noticed, most of those exercises are working multiple muscle groups. So, you’re not just toning a particular muscle, but rather your whole body.
And if you still don’t have time to do the full sequence of exercises, do a warm-up and some stretching. Or dance a little. Your body will appreciate any of it. Also, always remember to wear comfortable work out leggings and top when practicing.

Nutrition in Support of a Healthy Life

It is no secret that the food you eat plays a big role in how you feel. It is important that what you eat is going to provide you what your body needs. This is a complicated subject, and something that many hours of study have gone into. Due to its complexity, nutrition is something you may shy away from. However, with just a little bit of knowledge, you can be sure that you are not doing your body a disservice. Here you can find a quick overview of some considerations you can quickly and easily add to your meals.

Energy

As the population of the US continues to deal with the obesity crisis, the amount of energy in the food you eat is coming under scrutiny. The mood in many consumers is that more calories means more fat on their bums. While this is true, it is a great simplification, and should be taken with some common sense.

Your body needs energy to live. In fact, most of the energy you burn is just from existing. Your heart rate, breathing, and other systems all need a certain amount of energy to work. If you are too restrictive in the number of calories you are getting from food, these systems can stop functioning correctly. A healthy lifestyle balances out your body’s energy needs with the amount that you consume and swinging to either end of that spectrum is going to be harmful to your body.

Macro Nutrients

Macro nutrients are the main components of food. They are fat, carbohydrates, and protein. Each of these serve a purpose in your body. Throughout recent history, most of these have had misconceptions placed upon them by media and the general public. It is hard to dispel some of the myths surrounding them because a lot of the studies are inconclusive. The general consensuses currently are that all of the macro nutrients are important, but too much of anything can be bad.

Micro Nutrients

These are the tinier parts of the food you eat. Vitamins and minerals fall under this umbrella. You know that these are important but trying to break down each one can be very difficult. Like their macro nutrient counterparts, the studies that are done can be difficult to reproduce. This leaves a lot of misinformation around, and makes it difficult to give exact recommendations. Generally, eating a wide variety of foods lets you increase your chances of getting everything you need. Fresh fruits and vegetables are going to be good sources of several required vitamins and minerals and eating plenty of them is recommended.

In short, a lot of the knowledge around proper nutrition is quite vague. This can be very frustrating if you are looking to find a prescribed method to stay healthy. The good news is that this leaves a lot of room for personal preference, dietary restrictions, and lifestyle in your choices. As the sciences of food increases, the perfect diet may appear, but until then you will just have to rest assured that humans have been surviving on numerous different food sources for a long time. Therefore, there must be a lot of ways to successfully eat, while meeting your body’s needs.

Creative Ways to Repurpose Your Yoga Clothes

Let go. It’s a mantra that we are constantly grappling with as yogis. This phrase becomes significant in many areas of life, and sometimes it becomes a point of tension with our physical belongings. It seems there is an endless flow of new yoga clothing designs, and it is natural to want to practice in clothes that make us feel strong and beautiful. As your wardrobe grows, however, it can be very healthy, spiritually, mentally and physically, to let go of clothes that you no longer need or wear frequently. Here are a few fun ways you can give new purpose to old yoga clothes.

1. First, decide which clothes are getting the boot.

With heavy practice, it is common for the elasticity of yoga clothes to eventually break down. If you are pausing often during your practice to readjust the area around your calves or to pull up your waistband, it might be a sign that your clothes are not cutting it. Warrior 2 is generally a good gauge for this!

Decide whether these items would be acceptably wearable to someone else or if they are ready to be repurposed. If there are any holes or frayed edges, the clothing may be better off repurposed. If not, think about who may benefit from these clothes. Remember that yoga clothes are generally acceptable workout clothes for most sporting activities.

2. New headband!

If you have decided that your clothes are past the point of no return, then repurpose them. Because of the elasticity that is common in yoga pants, a great beginner project is to convert old pants into new headbands and hairbands. Depending on the width of your pants, you may be able to find a segment of one pant leg that is the same width as your ideal headband.

Cut a 2 to 4-inches tall segment of a pant leg and try it on. It may be a portion right above the knee or higher up. This also works with some cotton t-shirts. Try cutting the sleeve off of an old t-shirt and see if it fits as a headband. Trial and error is the best way to approach this project until you find what works best for you.

3. New hairband!

Similar to the method above, cut a small segment of yoga leggings just around the ankle. It might just fit as the perfect accompaniment to your hairdo.

4. Yoga mat bag!

If you are up for a craftier challenge, try cutting your old yoga clothes into small 4-inch by 4-inch squares. Use a sewing machine to quilt the squares into a rectangular patchwork. Roll the patchwork around your mat and continue adding rows of squares until the patchwork can surround your rolled-up mat. Sew the length of the patchwork together to form a noodle-shaped bag that your mat can slip into. If you have extra material, add straps.

Be creative, and enjoy repurposing your old yoga clothes!

Thinking of Skipping Breakfast? Science Says You Might Want to Reconsider

It’s 7:00 AM, you are one foot out the door holding 5 bags, your thermos full of caffeine and trying to remember where on earth you put your car keys. Breakfast is the last thing on your mind and you plan on noshing on whatever is available during your morning meeting. Sound familiar? If it does, you might want to rethink this habit in the name of health. A new study was recently published that found that people who eat breakfast regularly are less likely to suffer from a stroke or heart attack than people who skip it.

Researchers looked at data from a span of 40 years related to meal timing and diet and found that breakfast fans tend to be healthier in general, have lower cholesterol, blood pressure and risk of developing diabetes over their lifetime.

So why is the most important meal of the day so magical? Researchers believe that it helps keep your biological clock in good standing and has benefits to your metabolism. It’s thought that meal timing specifically affects overall health because of its impact on the body’s internal clock. By resetting your internal clock, nutrient metabolism can be changed resulting in insulin resistance, inflammation, and inevitable weight gain. This includes intermittent fasting as well! While intermittent fasting has been linked to a myriad of health benefits including weight loss, decreased blood pressure and improved blood sugar it might not be doing more harm than good in the long run.

Although this is an interesting finding, more human studies need to be done to prove this further. For now, even eating a small breakfast will suffice. Try a hard boiled egg and oatmeal, a slice of toast with avocado or if you can’t even fathom eating any solid food whatsoever, opt for a fruit and vegetable smoothie. Think about it- when you sleep your body is fasting for a 7-8 hour period. Eating within an hour of waking up will give you the energy your body is craving and will kick your metabolism into gear. Being part of the breakfast club has never been cooler.

Best yoga pants brands

Greatest yoga trousers brands

The increasing market of yoga wear
The global market in Athleisure wear is set to bring more than $178 billion it’s challenging to estimate how much more it may grow considering it continues to increase. But as the craze of activewear and high waisted yoga capris remains the brand new fashion style it’ll continue to develop. In the past 3 years, the growing demand for athletic equipment from firms has surpassed the demand of traditional apparel companies- some crucial variables that seem to be causing this trend is the exceptional fit materials that are available thanks to high-tech, the improving fashion features and the truth that it appears that more folks are exercising even more now. A few of the greatest fashion companies are transferring into activewear and coming up with their very own set of the.

What’s your ? Measures by Reflex is a fresh collection which has made its way to the yoga trending revolution and with pride presenting genuine and affordable high quality low cost, and surpassing rivalry sportswear and active range. Athleisure wear what was seen as gym equipment has become the most stylish of crazes combining fashion and comfort with flexibility and is the latest craze, what more could you request?

No limits
Sportswear is no further restricted to only yoga sessions or to hitting the gym to work out and melt that unwanted flab, a fashionable and seasonless pair which is worn to run errands, chill and relax, even to work paired off having a very long shirt or collateral top and some of boots, for brunch using a set of flats plus a cami jumper, and even for a night out.

90 Degree debut
90 Degrees by Reflex has the full set of modern and slick active equipment to meet your personality and fashion for you to adopt your day with any event that comes along and produce a statement by displaying your character. Rebound fundamental designer wear interlace stitching put flat borders that work collectively to provide maximum relaxation during your day. Yoga active wear are an everyday and anyhow wear that permits you to lay on a pair and head off to your preferred class at the studio feeling awesome with your Reflex workout equipment being.