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How To Build Your Fitness Brand With Instagram

Sheila J. Highland



How To Build Your Fitness Brand With Instagram

Instagram is a platform for sharing photos, videos, and stories that appeal to audiences globally. Instagram posts are attractive and engaging & delighting the customers, further seeking for more. Posting pictures of your Zumba sessions and keeping them excited about your upcoming trends in the industry can be a great way to personalise and promote the brand.


Posting photos of a yoga pose or aerobics and posting real sessions where customers are having fun paves the way to interact with audiences and initiate their action to enroll for the classes. Fitness is the need of the hour as it becomes difficult to lose weight due to a sedentary lifestyle.


Being fit, accompanied by nutritional modifications can do wonders for the body. This can reduce various lifestyle ailments such as diabetes, high blood pressure, obesity, PCOD (hormonal problems), further decreasing the chances of cardiovascular diseases.


Having a healthy body can be a boon to flaunt on Instagram, as it can be an inspiration for many who are longing to lose their extra pounds. A methodical approach with step-by-step instructions can instill hope in the audience by converting them to customers.


Posting videos from free video ad creators can be an excellent way of posting videos with any fitness sessions. Sharing useful tips on fitness can attract the audience, like posting movements that are less tiring which can increase metabolism, which can bring a sparkle to the audience’s eye.


There are myriads of fitness programs these days which not only help in being fit but also help in psychological wellness. Exercise releases hormone endorphins, resulting in the release of feel-good hormones that prevents depression and is beneficial in maintaining psychological health.


Fitness can be achieved through dance, which is ample in number, in different forms from different regions. Bharatanatyam, Kathak, and a variety of forms increase the skill of a person in a variety of art forms. The skill developed can be implemented by performing on various stages in India and abroad. If you are a popular dancer, you can conduct classes and can brighten the prospects of your students by educating them on the skill.


Though fitness can be accomplished by dance and other exercises, the need for a nutritional diet calls for a healthy mind and body. Sharing useful nutritional information like the nutrients present in the food they eat, helping them in getting the body they desire, and the absorption of essential nutrients for a hormonal balance can be impactful tremendously.


  • Share the upcoming events on the sessions to inspire and motivate them.
  • Add success stories of people who have lost weight and are fit.
  • Post photos of their inspiring journey from being obese to fit.
  • Appreciating your customer’s working online can be encouraging.
  • Value your customers by regularly updating them about time management, setting goals, and educating them on nutritional information.
  • This fascinates them enough to enrol for the program with enthusiasm.
  • Keep the videos interactive and fun by striking a two-way conversation.


The ability to connect with the audience with human emotions is a nice way to help people with difficulty in losing unhealthy pounds for maintaining the same. Sharing ideas, knowledge, and information would imbibe transparency along with sharing the values, practices, and culture of the brand. This emphasises the authenticity of the brand. The image to video converter can be an additional asset that gives a chance to convert an image to video. This inspires us to craft Instagram stories on the video, enhancing the brand value, and getting subscribers if the stories are genuine and impressive.


People who are skilled in karate and other martial arts can have their own Instagram stories for self-defense as the safety of women is in question most of the time. This would be a great way to create compelling stories for brand recognition, trust, and promotion.


Video content with stories and well-written content to support the message can have a significant impact on the audience globally. This can bring about many followers on Instagram and can spread the message on Instagram or other social networks in building a team. This helps in connecting with global audiences from any part of the country. Ensure there is flexibility in the timings of the session and information on conducting online classes. This will help many professionals who are working, further inspiring, and thus resulting in enrolling for online classes.


Updating the posts regularly with nutritional information on food that must be consumed during fitness sessions can help boost their weight loss goals. Regular updates on the session can be a perk for audiences who are eager to see recent trends in the fitness industry.


The techniques involving specific body movements can ease their tension in taking the session. These techniques can create a positive effect on the audiences for taking a decision. The ability instill hope in people who are obese and are having various other problems, because of their weight can motivate them in being attentive in the session.


Instagram stories with videos and inspirational stories are a boon for many entrepreneurs who have ventured into the industry with a reason to spread smiles and laughter in people across the globe.


Instagram influencers are people spreading happiness, people with their unique and innovative niche catering to audiences from a wide variety of backgrounds and different cultures, accruing immense value to their brand, and helping people lead their dream of the achievable target.


The stories, videos, and photos can be impressive and gain attention; however, the goals and the patience to reach the goal are attributes as weight loss is not a one-day journey. It takes effort and practice with pertinence and patience in achieving the goal while gaining self-confidence and triumph over cravings in attaining a fit and healthy body.


Fitness journeys are a real-time motivator for some of us who are trying hard to lose and maintain a healthy weight. The fitness session conducted is a boon of technology as many people get to interact with each other sharing their own storie

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Rock Your Boat Pose with These 7 Fun Navasana Variation

Sheila J. Highland



boat pose

Boat Pose (Navasana) strengthens both the front and back body and core, works the hip flexors, and provides a nice test of your balance and stability.

Boat Pose provides a range of benefits, so it’s good to incorporate as a regular part of your yoga practice.

But let’s be real – Navasana is typically not a fan favorite. It’s not a pose that students request very often, and certainly not one that brings a feeling of bliss while in the middle of it.

Let’s change that! With these fun, creative, and challenging Boat Pose variations, you can bring a fresh spin to a classic pose, test your strength and mobility, and maybe even find a new appreciation for this strengthening yoga pose.

Here’s How to Practice a Traditional Navasana:

Before moving onto variations, make sure you have a solid grasp on a traditional Boat Pose first.

navasana boat pose


Let’s try it:

  • From a seated position bend your knees and put the tips of your toes on the ground
  • Bring your hands to rest on the outside of your thighs
  • Lean back slightly, finding your balance on your sit bones
  • Inhale as you lengthen your spine and lift your chest by broadening across your collar bones
  • Pull your belly button in and up to engage your core and stabilize your lower back
  • Engage your pelvic floor by activating Mula Bandha
  • On your exhale, lift your feet and bring your shins parallel to the ground, finding a modified Boat Pose
  • Squeeze your inner legs together
  • Keep your breath slow and full
  • Activate your feet by pointing or “flointing” (pointing your feet and flexing your toes)
  • Gaze at one spot ahead of you or at your feet
  • Extend your legs out straight to find traditional Boat Pose, use your core to help with this (not just the strength of your hip flexors and legs)
  • Play around with your hand placement: plant your hands behind you or grab your thighs for a bit of extra support; extend your arms parallel to the ground; or lift your arms up overhead for an extra challenge

    Now You’re Ready to Try These 7 Fun Boat Pose Variations:

    Once you’ve mastered Boat Pose, play around with these fun Navasana variations for an extra challenge.

    1. Boat on a Yoga Block

Yoga boat pose

Add an extra balance challenge by sitting on a yoga block. It’s harder than it looks!

Let’s try it:

  • Place a yoga block on the floor on its shortest height
  • Perch on the block, making sure both of your sit bones are resting on the block. You can use two blocks next to each other for a bit more support
  • Balance is much harder on a block, so you may want to stick with a modified Boat Pose for the first few times you try

2. Revolved Boat Pose (Parivrtta Navasana)

yoga pose

Add a twist to your Boat Pose to increase the difficulty and work your obliques. This is a great pose to use in a sequence preparing for a twisting arm balance such as Side Crow (Parsva Bakasana) or Grasshopper Pose (Parsva Bhuja Dandasana).

More  Yoga Poses to Boost Your Confidence with a Strong Core

Let’s try it:

    • From traditional Boat Pose, loop your right big toe with your left peace fingers
    • On your exhale, twist to the right, extending your right arm to open across your chest
    • Bring your gaze toward your outstretched right hand
    • Add an extra challenge by crossing your ankles. Loop the big toe of your bottom foot with your index finger when trying this version

3. Low Boat Pose (Ardha Navasana)

navasana yoga boat pose

Occasionally called Canoe, this pose is deceptively challenging and seems to find core muscles you didn’t know you had.

Let’s try it:

      • Start in traditional Boat Pose
      • Slowly lower your mid-back and legs toward the floor until they are hovering about six to eight inches off the ground
      • Keep your legs firm and together
      • Hover your arms by your hips with your palms facing up or sweep them long overhead
      • Keep your core muscles drawing in toward your spine
      • Transition between traditional Boat (Navasana) and Low Boat (Ardha Navasana) several times to really work your core
      • If you feel any strain in your neck, you can bring your hands behind your head to gently cradle your neck

4. Both Big Toe Pose (Ubhaya Padangusthasana)

navasana yoga

This version of Boat Pose combines core and balance work with a deep hamstring stretch.

Let’s try it:

      • Start in Butterfly Pose (Baddha Konasana)
      • Loop both big toes with your peace fingers and thumbs
      • Shift your weight into your sit bones as you lift your knees up toward the ceiling
      • Lift your feet off the floor and find your balance
      • Slowly stretch your legs out in front of you
      • Keep your spine long and straight while broadening through your front body to prevent rounding in your back
      • Lengthen your legs from your pelvis through your heels and flex your feet
      • Gaze slightly upward toward your toes

5. Wide-Legged Boat Pose (Merudandasana)

boat pose

This option is similar to Both Big Toe Pose, but it can be a bit more challenging on your balance. If you start to fall backward, stay relaxed and roll with it.

Let’s try it:

    • Start in Butterfly Pose
    • Loop both big toes with your peace fingers or grab the outside of your feet
    • Shift your weight into your sit bones as you lift your knees up toward the ceiling
    • Extend one leg at a time out wide to the side of your mat
    • Once you’re stable with extending one leg at a time, try extending both simultaneously
    • Gaze forward or up toward the ceiling for an extra balance challenge

6. Boat Pose With a Yoga Strap

boat pose with yoga strap

Try this variation for a supported Navasana. The yoga strap and block combination helps you to find lift through your spine and chest. It’s also a great tool to use when working toward L-Sit (Brahmacharyasana).

Let’s try it:

    • Start in Staff Pose (Dandasana)
    • Make a large loop with your yoga strap
    • Bring the strap around your upper body, placing it under your armpits and around your shoulder blades
    • Bend your legs, bringing your knees close to your chest
    • Place a yoga block width-wise at the base of your feet and loop the other end of your strap around the block
    • Press your feet firmly into the block as you extend your legs out and up
    • Use your hands as needed and find your balance
    • Extend your arms parallel to the ground or overhead when you’re ready
    • Push out through your feet toward the block as you lift up and back with your upper body

7. Half-Bound Lotus Boat Pose (Ardha Baddha Padma Navasana)

yoga fun boat pose

This beautiful variation is based on a standing forward fold, Half-Bound Lotus Pose from the Ashtanga Primary Series.

Looking to improve3 Ways to Improve Your Advanced Yoga Practices Quickly

It may cause strain on the knee due to the foot placement, so you might want to skip this variation if you have any knee issues. Make sure your body is warm and stretched before trying this pose.

Let’s try it:

      • Start in Staff Pose (Dandasana)
      • Bend your right leg and guide your right foot to the crease of your left hip
      • Extend your right arm to the front, and turn your palm away from you so your thumb is facing down
      • Sweep your right arm around your back and grasp your right big toe or foot with your right hand
      • Bend your left leg, placing your foot on the ground as you find balance on your sit bones
      • Lasso your left big toe with fingers from your left hand
      • Extend your left leg in front of your chest
      • Gaze toward your extended left leg

Have Fun Playing With These Navasana (Boat Pose) Variations!

Next time you’re feeling bored with your core work or your traditional yoga postures, try one of these Boat Pose variations. Your core will very likely thank you!


This article is republished from under a Creative Common license. Read the original article.

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Have An Active Life & Boost Your Immune System With Exercise

Kyran Doyle



Have An Active Life & Boost Your Immune System With Exercise

Having an active life is beneficial to your health. Regular exercises help boost your immune system. Here are some points you can learn from boosting your immune system.

How Exercise Strengthens the Immune System

As we confront the difficult, enduring nature of COVID-19, finding long-term habits of immunity is becoming more important than ever. By now, we’re getting pretty good at social distancing, mask wearing, and handwashing.

But what else can you do to strengthen and vitalize your immune system? Exercise. In a study published in the British Journal of Sports Medicine, participants who exercised for 20 minutes or more at least five days per week experienced 43 percent fewer cases of infection in their upper respiratory tract than those who were sedentary.

They also had milder symptoms when they did get sick. Many similar studies repeatedly find that getting the blood flowing strengthens the body’s defense against illness.


Have An Active Life & Boost Your Immune System With Exercise


Effects of Exercise on the Immune System

More blood circulation means cleaner blood. Not only does the heart provide life-giving oxygen to the body, but it also plays a role in fighting infection and neutralizing toxins. Immune cells, also known as white blood cells, continuously circulate the body and ward off potential bacteria and viruses.

When we increase our heart rate, our heart pumps blood faster and circulates these immune cells through our system faster, giving them more chances to locate and dispose of threats.

This increased circulation also encourages the body to produce even more immune cells, which consequently strengthens our ability to manage dangerous bacteria and viruses. After a moderate period of increased heart rate, the body enjoys a boost to the immune system for a few hours.

While any single instance of this boost may be fleeting, a daily habit of exercise will repeat this process, thereby cleansing your system on a daily basis.

Indirect Benefits of an Active Life & Exercise for the Immune System

In addition to increasing the strength of your immune system, exercise provides a host of other positive side effects that also lower your chances of getting sick.

Exercise correlates with reducing stress and anxiety, improving sleep quality, and reducing fat and cholesterol content in the body, all of which support the immune system in their own way.

There are many benefits to being active—and not just to help boost your immune system. As a general rule, people who sustain habits of regular exercise have happier bodies and happier lives.

Just Do It!—But Don’t Overdo It

While regular exercise can strengthen your immune system and enhance your overall health, you need to be careful to not strain yourself.

Per the old adage: “It is not requisite that a man [or woman] should run faster than he [or she] has strength.” Making high demands on your energy without supplying the necessary sleep and nutrition can do you more harm than good.

The benefits of exercise come most abundantly when paired with other healthy routines of balance and nourishment. If you push yourself too hard, your body may lack the energy it needs to support your immune system.

Exercising for Immune Health During the Pandemic

Currently, with the danger the pandemic presents, you should also be careful about how and where you exercise.

Certain kinds of exercise make maintaining social distance more difficult. For these reasons, a walk or a jog in the park, or some time in nature, may be a better option than attempting to go to a gym or a health club.

Dr. James Turner, who recently studied exercise and immune function, says: “People should not overlook the importance of staying fit, active, and healthy during this period. Provided it is carried out in isolation—away from others—then regular, daily exercise will help better maintain the way the immune system works.”


Have An Active Life & Boost Your Immune System With Exercise


The Bottom Line: Get to Boost Your Health

Our bodies crave exercise. The body rewards you with more peace of mind and better health when you give it what it needs.

In this time of fear and worry, you should heed the subtle hints your body gives you and give it what it needs.


Find time to exercise in your daily routine. an active life helps boost your immune system. Having an active life does not mean you do not rest. It only means to have balance. Have an active life with a dose of exercise and the right amount of rest time.

Original article by Ryan Cook

Additional good reads:

4 Easy Steps to Get Back Into Full Body Exercises Immediately


7 Ways to Be Fit & Get Healthier Without Dieting


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7 Ways to Be Fit & Get Healthier Without Dieting

Kyran Doyle



7 Ways to Be Fit & Get Healthier Without Dieting

Counting calories won’t make you healthy. Here are ways to be fit and get healthier without dieting.

Pop quiz. How many diets can you name off the top of your head? If you are like most people these days, you can probably rattle off at least half a dozen without breaking a sweat. Some of them may dominate TV advertisements, and others may tend to be passed around by word of mouth. Still others tend to survive in the pages of self-help books and are splashed across the internet.

All of them claim that you will be able to not only lose weight but also feel more confident, more sexy and all around happier and healthier. A lot of them are liars. Many diets will help you shed unwanted pounds in the short term, but there is nothing healthy or sustainable about living off maple syrup and lemon juice or following the rules of any of the other dangerous diets out there.

 In fact, diets in general are rarely a good way to improve your health. This is because most diets focus on losing weight, not promoting health. While you will need to alter your daily diet in order to improve your health if you are living off Chinese takeout and Big Macs, traditional dieting is rarely a sustainable path when it comes to your overall health. Here are seven ways to get healthier without dieting.


7 Ways to Be Fit & Get Healthier Without Dieting


Drink Water & Be Fit

One of the easiest ways to simultaneously get healthier and lose weight is to stop drinking anything but water. Drinks of every sort are filled with what most people refer to as empty calories. In other words, they are calories that do nothing to keep you feeling full or energized but do contribute to weight gain. Stop drinking soda, juice and bottled teas.


Skip the sports drinks as well. Unless you are a long distance swimmer training for an open water race, a runner preparing for a marathon or you spend multiple hours in the gym sweating like a dog, plain water will fulfill your hydration needs. If you desperately need flavor in your water, stick a bit of fresh fruit in the bottle.


This will give you the desired flavor without all the sugar in packaged flavors. Alcohol, of course, is packed with sugar and calories, but the biggest offender, after soda, is usually your morning coffee. Those flavor shots, bits of cream and sugar turn a light drink into a calorie bomb. Drink your coffee black, or at least use skim milk if you need a little dairy.


If you want to become healthier and sustain the appearance and feeling that health brings you, you need to learn how to cook. You do not need to be a gourmet chef in order to improve your health, but knowing how to put together a basic meal of meat and veggies will go a long way toward making you healthier.
When you cook your own food, you know exactly what is going into your body. Restaurants and take out chains tend to use loads of oil and fats that turn a dish you would expect to be low calorie, low fat and healthy into something that is little better for you than the average pizza. When you cook at home, you are at least aware of whether or not you made something unhealthy.
Home cooking also tends to use fresher ingredients instead of the heavily salted and preservative filled items found in the frozen section of the grocery store.

Avoid Junk Food

You have likely noticed that some people simply seem to have more willpower than others. They manage to avoid eating junk food and instead snack on carrot sticks or celery. Their willpower may seem incredible, but if you looked inside their cabinets, you would probably find that they do not have chips, candy or cookies in the house.

More Sleep to Be Fit

When it comes to staying healthy, sleep is perhaps the most commonly ignored requirement. Almost everyone is aware on some level that they need to get enough sleep in order to remain healthy, but that does not stop most people from acting as if they are convinced that they can teach themselves to go without sleep entirely.

If you want to improve your health, however, enough sleep is a requirement, not a suggestion. The average adult needs between seven and nine hours of sleep a night in order to remain in perfect health. Very few people get that much sleep on an ongoing basis. Make it a point, however, to get at least seven hours of sleep each night. Going to bed every night and getting up every morning at approximately the same time will help tremendously in that regard.

Less Screentime

If you read any sort of health columns, parenting advice or technology news, you have almost certainly heard that spending too much time using your electronic devices is terrible for your health. Overuse of electronics tends to keep people sitting down for even longer periods of time than they were already prone to doing.

This has become such a problem that people are developing what has become called “gluteal amnesia.” Essentially, people sit so often and for so long that their gluteal muscles forget how to function which can set off a domino effect that has the potential to damage every muscle below their waist.
Overuse of electronics also contributes to neck and back strain and pain as people stare down at their phones and computers. The bright blue light inhibits melatonin production, one of the hormones necessary for healthy sleep, and many people use digital conversations as a substitute for face-to-face interaction, something that wreaks havoc on a person’s mental state over time.

7 Ways to Be Fit & Get Healthier Without Dieting

Exercise Regularly

Along with sleep, exercise is the closest thing to a panacea that exists in real life. Exercise is essential for healthy cardiovascular function, muscle strength and plays a key role in stress relief. It can improve the function of your immune system, give you better sleep at night and help you lose weight.
You do not have to become a gym rat to reap the benefits of exercise either. Taking a brisk walk several times a week can still do wonders for your health. It is best, however, to join a gym so that you can do both aerobic exercise, such as running or swimming, as well as resistance training, such as weightlifting or pilates. Aerobic exercise is the best way to improve the health of your heart and lungs while resistance training helps your muscles, skeleton and metabolism remain healthy.

Balanced Diet

If you are focusing on your health, you need to eat right. This does not mean that you need to give up entire food groups as many diets proclaim. Unlike what innumerable diets and weight loss “experts” claim, carbohydrates are not your enemy and neither is fat. If you scarf down French fries every afternoon, then yes, you are eating too much fat. A few tablespoons of olive oil or the fat found in nuts, however, is beneficial.
In the same way, if you live off of pasta and white bread, the sheer number of calories you are eating will do unpleasant things to both your waistline and overall health. A piece of bread with dinner, however, does not mean that you are doomed. You need to have a balanced diet that includes fruit, vegetables, meat or fish, a small amount of healthy fats from nuts or oils and, yes, carbohydrates. When you cut out entire food groups from your diet, your body may get smaller, but your health pays for it.

There is nothing wrong with wanting to shed a few pounds so that your jeans are a little less tight or so you can look fabulous in a tight shirt. Dieting, however, is not necessarily the answer to your weight woes. If you pay attention to your overall health by sleeping enough, eating right and exercising regularly, you will likely find that the pounds melt away without any sort of artificial assistance.

Better yet, those pounds will stay off with ease rather than creeping back on or forcing you to fight a constant battle with yourself. This is because focusing on overall health leads you to develop sustainable habits.
Being healthy feels good so you want to keep doing the things that keep you healthy. Diets, on the other hand, are the sort of things most people cannot wait to finish. So, prioritize health over weight loss, and you will likely end up getting the best of both worlds anyway.
If you want to be fit and get healthier these are some ways you can do it. These ways to be fit do not need a lot of dieting. You can do this daily. Be fit and be healthy. When you want to be fit, it is a way for you to love yourself. Love your body in a way that you want to be fit and be healthy all the time. Follow these ways and be fit always.
Original article by Stephanie Hertzenberg.

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4 Easy Steps to Get Back Into Full Body Exercises Immediately

Kyran Doyle



4 Easy Steps to Get Back Into Full Body Exercises Immediately

Some things are easier said than done, especially if your fitness routine falls by the wayside. If you haven’t worked out for a while, here are some useful tips and tricks to help you get back on track with full body exercises.

1) Start with Visualization for your full body exercises.

Sometimes the first step can be the hardest. This is why the power of visualisation can be the key in the first step to taking up a consistent workout routine again. Having recently undergone a minor surgery myself, I can only speak from experience when I say that visualising yourself doing what you’d like to do is key before starting any kind of routine.

Your mind is a powerful tool and can aid in preparing your body for any upcoming activity. Ideally, it would be highly recommended to practise meditation, as it in fact helps your mind to become focused on any tasks ahead of you.



2) Simply Breathe.

Another possibility to ease yourself back into your workout routine would be simple breathing techniques. After my surgery I was very restricted in my physical capabilities and I was not allowed to move about a lot. However, I still had my breath. And guess what…lungs need to be exercised too!

One of my go-to breathing techniques in this case is Nadi Shoda, also known as alternate nostril breathing. What may sound simple is actually quite challenging: While holding one of your nostrils closed, you breathe in through the open one.

Once you take a deep breath, you close both of your nostrils for a brief moment before you open the nostril that was previously closed and then you repeat this for at least ten times. Trust me, this will not only challenge your breathing muscles but also strengthen your concentration!

3) Walk, Forrest, walk!

If you haven’t noticed already, I believe in small but consistent steps. So if you feel like you are totally unfit and need to take it easy or need to recover slowly like me, I would strongly encourage you to start going for little walks.

Whether you measure those with a step counter or by minutes, the important thing is not to overdo it. Aim to walk a little further everyday and you will see that you will build up some strength. Promise!


4 Easy Steps to Get Back Into Full Body Exercises Immediately


4) Work it! 

Last but not least, the only way to build up a workout routine again is by exercise itself. However, you should not overwork yourself as pain and sore muscles on the next day usually discourage people from continuing to exercise again.

And if you have just undergone surgery like me, it is best to start exercising those muscle groups which you can work and move fully.

Overall, the above steps do not need to be followed strictly and can be combined in whichever way you want to. Just remember: Be kind to yourself and take it easy.


Workout and keep your body fit. Bounce back to full body exercises immediately. Whatever you do it is always good to do full body exercises. It keeps you fit and once you’re fit, your mind will be healthy. These steps here are easy to follow for full body exercises. Whether you go to a gym or you do workouts at home, these steps will help.

Keep your body strong and healthy at all times. Full body exercises will help. Find a way to do these easy steps every day.

Original article by  Dr. Natasa Brasik.

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5 Ways to Stay Slim While Indulging Yourself

Tara Christie



5 Ways to Stay Slim While Indulging Yourself

Stay Slim and Maintain a Healthy Weight

With the recent declaration from the American Medical Association that obesity now should be considered a disease; the United States officially becomes an even more afflicted union. Obesity, which affects 78 million adults and 12 million children, causes a plethora of other illnesses, including cardiac disease and diabetes.

“It’s clear that a really fundamental paradigm shift in lifestyle is needed for an enormous swath of the U.S. population – but there are also Americans who have already reshaped their eating and exercise habits, and they’re looking to not only maintain their health but also take it to the next level,” says Dr. Susie Rockway, a veteran nutritional and biochemical expert in the U.S. health industry.

“These are often busy, professional people who make an effort to eat healthy with most meals and make time throughout the workweek to move their body and get their blood pumping.”

Still, they also want to be able to enjoy an indulgent meal every once in awhile – birthdays, family barbecues or date night with the spouse. Dr. Rockway offers tips for people who want to maintain their weight while still enjoying the occasional burger, chicken wing or greasy pizza slice:


5 Ways to Stay Slim While Indulging Yourself


Stay Slim Tip #1 – Food diary

So, nine times out of 10 you eat healthy, eh? That may not really be true, but a food diary can help clear up any confusion. How much fattening mayo was used to make that tuna salad? If you’ve sworn off meat, are you getting enough protein and are you eating too many carbohydrates?

What kind of carbs are they? Are you eating a diverse diet that provides all the necessary nutrients? A food diary will help challenge your assumptions and make you more aware of everything you’re eating, how much and where you might make healthy adjustments.


Stay Slim Tip #2 – Stay hydrated

Whether you’ve upped the ante on your workouts or you’re consuming too much salt or too many caffeinated beverages, which act as a diuretic, doctors and researchers believe as many as 75 percent of Americans experience dehydration throughout the day. Dehydration can make you confuse thirst for hunger, cause fatigue and a fuzzy memory.


Stay Slim Tip #3 – Lineatabs 

This meal supplement has been popular in Europe for 11 years and recently became available in the United States. Lineatabs contains Solusitan, an all-natural fat-binding complex. Unlike other fat-binding supplements, Lineatabs dissolve in water to become an effervescent citrus flavored beverage that users consume before or while eating a fatty meal.

Since the dietary fibers in Lineatabs are dispersed in water are not compressed into a tablet, they’re immediately available to bind with fats, turning them into an indigestible liquid mass. The tabs are perfect for people who follow a healthy diet but occasionally eat a greasy-fatty meal.

The ingredients in Lineatabs are clinically proven to help reduce body weight, in combination with a calorie-restricted diet, and can also help maintain healthy cholesterol levels. Additionally, Lineatabs encourages hydration, as it makes you drink more water.


Stay Slim Tip #4 – Relaxation:

If you’re always on the go, chances are you may be suffering from excessive stress, which according to the American Journal of Epidemiology, raises levels of cortisol, a hormone that can make you feel hungry. Stress can also make busy people more prone to comfort eating, including excessive amounts and foods filled with fat, sugar and salt. Consider breathing techniques, yoga or meditation for handling a busy schedule.


5 Ways to Stay Slim While Indulging Yourself


Stay Slim Tip #5 – Slightly increase/mix-up cardio:

It’s easy to get into a routine in your workout. After a certain point, however, your body gets used to the exercise and you get less of a workout. You don’t have to drastically alter things though; increasing the incline on your treadmill by just 5 percent can help you lose 15 percent more calories during your walk/jog/run. If you want more muscle definition, consider trading a walk for a shorter jog, or a jog for a shorter sprint.

If you need to stay slim, here are some tips that you can follow. These tips to stay slim are easy to do. You just need to be ready to do these things every day.

Original article by Dr. Susie Rockway, Ph.D., C.N.S. She is a veteran nutritional and biochemical expert and is a multi-decade industry expert. She has worked for multiple companies in executive capacities, including as an executive director of product development, a director of research, and a manager for science developing health and wellness products, where she communicated nutrition and new science updates to consumers. She has also designed testing strategies for clinical efficacy studies.

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4 Quick Exercises To Get Rid Of Back Fat And Underarm Flab



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4 Quick Exercises To Get Rid Of Back Fat And Underarm Flab

Kyran Doyle



4 Quick Exercises To Get Rid Of Back Fat And Underarm Flab

Fitness is important. We need to be fit in order to keep our bodies healthy. One part of our body that’s hard to get rid of is the back fat. We need to do a full-body exercise in order to totally get rid of the back fat. here, we will learn four quick exercises in order to get rid of back fat and underarm flab.

All women will agree that back fat and underarm flab are the hardest to get rid of. But, this will not be the case if you regularly do the 4 exercises we recommend here.

The thing is these 4 simple, yet, highly effective exercises are the best workout you can choose for eliminating back fat and underarm flab, according to fitness experts. What also makes these exercises convenient is that you can easily do them at home, which saves you money on expensive gym membership fees.

For optimal results you should aim at combining regular cardio with targeted exercises. While you can’t deny that the way we store fat greatly depends on genetics, it’s also true that the upper back and underarms are the toughest to tone up. Plus, most workouts are focused on abdominal and leg muscles rather than the back.

If you want to refocus your routine, you should do cardio for at least half an hour 3-5 days a week, and take up activities such as rowing or boxing a bag to tone your back muscles. Last, but not least, reduce 500 calories from your daily calorie intake to optimize your fat burning results.

Here are 4 Exercises to Rid of Back Fat Fast:


4 Quick Exercises To Get Rid Of Back Fat And Underarm Flab


1# Crisscross reverse fly

Stand up, your legs apart at shoulder-width and slightly bend at the knees for stability. Your head facing down, bend your torso forward, but no more than 90 degrees. Your palms facing each other, hold the hand weight or dumbbell in each hand bent at the elbow. Lift your hands to the level of or slightly lower than your shoulders. Do 3 sets of 10 repetitions.

2# Elbow kiss

Your palms facing up, spread out your arms on each side at shoulder-height. Fold each arm at the elbow to make a 90 degrees’ angle upwards. Then swing your hands while folded to the front so that they close in at the elbow, your forearms touching on the sides. Slowly, get your arms in starting position. Do 3 sets of 10 repetitions.

3# Push and touch

Position your arms on the sides of your body then lift them overhead. You can use hand weights or a band for better coordination. What you do is raise your arms at shoulder height first then over your head. Make sure your palms are facing forward. Resume starting position. Do 3 sets of 6 repetitions.

4# Bent-over circular row

Bend forward at a 90-degree angle, your legs shoulder-width apart. Using one hand at a time, move the dumbbell towards the opposite hand, lift it up, then move it towards your chest and back in a circular motion. Do 3 sets of 10 repetitions.


4 Quick Exercises To Get Rid Of Back Fat And Underarm Flab



These quick exercises are easy to do. These are also effective in getting rid of back fat and underarm flab. you can do these exercises at home. All you need to do is spare a space that’s dedicated for your daily exercise. Get rid of back fat and achieve an ideal body. Consider doing these exercises regularly for faster results. You can do these exercises with a buddy in order to not bore yourself. You can do these along too. The most important thing is to get rid of back fat fast.

Original article posted at Healthy Food Team.

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13 Unexpected Whole Body Health Benefits of Exercise

How To Build Muscle Fast The Right Way

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