How To Fit Exercise Into Your Busy Life

05. October 2016 Exercise 0
How To Fit Exercise Into Your Busy Life

Finding Time to Work Out

These days, many people have realized that working out regularly will play a big role in helping them optimize their health. However, some individuals find it difficult to work fitness into a lifestyle that is already hectic and jam-packed with social activities and work-related endeavors. If this is the case for you, now is the time to access and implement techniques that will help you work fitness into your busy life. Here are several strategies that can help you do it:

1. Plan

Planning is the key to success in all areas of life, including the realm of fitness. By sitting down and creating a plan that includes how, when, and where you will work out, you can get organized and purposeful rather than continually putting fitness onto the back burner and then forgetting it altogether.

2. Work Out On Your Lunch Break

If you find that you are too busy to work out, consider the value of using your lunch break to get in some physical activity. In many cases, employers install gyms on or near the location of the commercial property so staff members can de-stress and remain pumped up throughout the work day. If there’s not a gym where you work, consider walking to the local restaurant or cafe where you usually dine for lunch. Also take the stairs instead of using the elevator while at work.

3. Park As Far From The Store As Possible

Walking is considered to be the single most powerful form of physical activity of all, so never underestimate the efficacy of making this type of exercise integral to your daily life. One way you can get more walking into your life is by parking as far away from stores as possible. This way, you’ll be forced to walk several extra paces.

4. Try A High Intensity Interval Training (HIIT) Format

If you’re serious about getting fit but don’t have a lot of time, try HIIT training. This form of exercise involves doing intense cardiovascular activity for a short period of time followed by a break. An example would be running on the treadmill for 1 minute and then walking for 1 minute. Another example would be jumping rope for 30 seconds followed by a 30 second rest period. As noted in Shape, HIIT workouts bring you a wide range of wonderful health and fitness benefits, including the stimulation of the Human Growth Hormone (HGH). This hormone slows down the aging process while also increasing caloric burn.

5. Buy Fitness DVDs

One great way to ensure that you work fitness into your busy life is by making it easy for you to work out on your own time and in the privacy of your own home. One great way to realize this objective is by purchasing fitness DVDs. There are hundreds and hundreds of great DVDs out there, ranging from pilates to tae-bo to step aerobics and much more.

6. Stretch Upon Rising

Stretching is an incredible form of exercise that promotes relaxation, a leaner form, and a greater range of motion. And as noted in MomMD, stretching makes your joints more limber. Stretching as soon as you wake up is a great way to get in a quick round of exercise.

7. Take Your Children With You

Some parents claim that they would work out more but can’t because they have to take care of their children. The solution is simple: use time spent with your children to move your body. Get active by pushing your child in her or his stroller, or buy a family plan at the local gym and spend time swimming or jogging on the treadmill with your young boy or girl.

8. Multitask On The Treadmill

Another great way to work fitness into a busy life is by getting two forms of exercise done in one workout session. As noted in Fitness Magazine, you can accomplish this objective by carrying three or five pound dumbbells in each of your hands. While walking briskly, you can do a one-minute set of front laterals, side laterals, triceps extensions, biceps curls, and shoulder presses.

Don’t Delay: Start Optimizing Your Fitness Level Today

If you’re serious about getting fit but feel you don’t have time to do so, know that this is not the case. By using some or all of the strategies outlined above, you can get on the road to optimized fitness without spending hours in the gym!

Should Pregnant Women Exercise?

09. September 2016 Exercise 0
Should Pregnant Women Exercise?


Currently, the benefits of exercise are well-known. Regular exercise helps control weight, reduce the risk of cardiovascular disease, reduce the risk for type 2 diabetes and metabolic syndrome, reduce the risk of certain cancers, strengthen bones and muscles, improve mental health and mood, and increases healthy lifespan (Physical Activity and Health, 2015). Although changes occur during pregnancy, current research supports regular activity throughout a pregnancy so long as no other health conditions say otherwise. Prior to 2002, recommendations limited women to walking one mile a day or 15 minutes of aerobic exercise with a maximum heart rate of 140 beats per minute (Freyder, 1989; Paisley, Joy, & Price, 2003). In 2002, a formal recommendation from the American College of Obstetrics and Gynecology (ACOG) stated, “in the absence of either medical or obstetric complications, 30 minutes or more of moderate exercise a day on most, if not all, days of the week is recommended for pregnant women” (Paisley et al., 2003).

Regular participation in exercise not only allows pregnant women to continue to reap the benefits that all individuals find with regular exercise, but exercise may also improve the pregnancy experience (Freyder, 1989; Paisley et al., 2003). Strength training may decrease discomfort and offset postural changes during pregnancy, women may experience improved self-image, and the duration of labor, rate of Cesarean secretion and the length of hospital stay may decrease for women participating in regular exercise (Freyder, 1989; Paisley et al., 2003). In addition, many women participating in regular exercise experience reduced “fatigue, varicosities, and swelling of the extremities…less insomnia, stress, anxiety, and depression” (Paisley et al., 2003). Plasma glucose levels were reduced with 45 minutes of exercise, reducing the risk for gestational diabetes (Paisley et al., 2003). Furthermore, “women who incorporate exercise into their routine during pregnancy are more likely to continue exercising postpartum” (Paisley et al., 2003), which improves health outcomes after the pregnancy.

While exercise is strongly recommended for women during pregnancy, it is important to acknowledge the physiological changes that occur during pregnancy so that one can monitor her health. Normal cardiovascular and respiratory changes, energy expenditure, increased body fluid, and changes in posture, gravity and body weight should be considered (Freyder, 1989; Paisley et al., 2003). Cardiac output can increase up to 50%, resting heart rate typically increases 15 beats per minute, and blood volume increases 45%. Minute ventilation increases 50%, tidal volume increases, resting oxygen requirements increase, and the work of breathing increases. Endocrine and metabolic changes alter the energy expenditure, and required energy intake increases by approximately 300 kilocalories a day. Increased body fluid during pregnancy make it that much more important to stay hydrated during exercise. Finally, the weight gain of 20-40 lbs. that occurs during pregnancy alters posture and center of gravity and can impact the joints. Regular exercise may improve the ability to adapt to these changes during pregnancy.

While regular exercise is recommended for all women during pregnancy as long as there are no other health complications, the prescription for intensity and duration may vary. One should assess her current fitness status and activity level and reflect on her individual goals for exercise (Paisley et al., 2003). If classified as a sedentary pregnant women, exercise prescription should be moderate, low-impact activity for 30 minutes, 3 times per week. A recreational athlete should include moderately hard to hard activity for 30-60 minutes, 3-5 days per week. An elite athlete should exercise at a hard intensity level including competitive activities for 60-90 minutes, 4-6 days per week. The prescription is important to discuss with a health professional in order to avoid any adverse effects to exercise during pregnancy.

It is apparent that exercise is beneficial for the majority of pregnant women. However, there are “absolute and relative contraindications to aerobic exercise during pregnancy” (Paisley et al., 2003). Absolute contraindications include hemodynamically significant heart disease, restrictive lung disease, incompetent cervix/cerclage, multiple gestation at risk for premature labor, persistant 2nd or 3rd trimester bleeding, placenta previa after 26 weeks gestation, premature labor during the current pregnancy, ruptured membranes, and pre-clampsia/pregnancy-induced hypertension (Paisley et al., 2003). Relative contraindications include severe anemia, unevaluated maternal cardiac arrhythmia, chronic bronchitis, poorly controlled type I diabetes, morbid obesity, extremely underweight, history of extremely sedentary lifestyle, intrauterine growth restriction in current pregnancy, poorly controlled hypertension, orthopedic limitations, poorly controlled seizure disorder, poorly controlled hypothyroidism, and heavy smoking (Paisley et al., 2003). These conditions should be screened for at a prenatal evaluation. Warning signs to stop exercise during pregnancy include vaginal bleeding, dyspnea prior to exertion, headaches, dizziness, chestpain, muscle weakness, calf pain or swelling, preterm labor, decreased fetal movement, or amniotic fluid leakage (Paisley et al., 2003).

In Conclusion

Women should be encouraged to exercise while pregnant while remaining aware of the changes that are normal and those that are not (Freyder, 1989; Paisley et al., 2003). Physicians may play an important role in identifying optimal intensity, duration, and frequency of exercise routines for women during pregnancy (Paisley et al., 2003). The health benefits that occur in women participating in exercise during and after pregnancy are seen in physical and psychological responses to activity, and are important for long-term health. So, start setting a good example of healthy habits for your child during the pregnancy with a regular exercise routine!


Physical Activity and Health. (2015, June 4). Retrieved from

Freyder, S.C. (1989, March). Exercising while pregnant. The Journal of Orthopaedic and Spots Physical Therapy, 358-365.

Paisley, T.S., Joy, E.A., Price, Jr., R.J. (2003). Exercise during pregnancy: A practical approach. Current Sports Medicine Reports, 2, 325-330.

5 Things to Keep in Your Gym Bag

5 Things to Keep in Your Gym Bag

What to Keep in Your Gym Bag

With bikini season well under way, more people are getting motivated to pack up their best sports bras and running shoes and head to the gym. Many people view the gym as a kind of fashion show for the extremely fit and well groomed, which can add a sense of intimidation upon entering the gym doors. While it isn’t necessary to try and compete with those ripped bodybuilders and trim treadmill runners, there are a few essential items that can help you focus and get the most out of your gym time.

Check Out: Best Gym Bags for Men in 2016


While it may be the most obvious gym essential, it’s also the most important. Health professionals recommend that we drink at least 8 glasses, or 2 quarts, or half a gallon of water each day. The body loses most of its water through sweating, which is one of the main activities going on at the gym. Some gyms may have water fountains or vending machines, but it’s undoubtedly the cheaper (and more sanitary) option to bring your own bottle of water from home. Plus, you get to show off all your super cute bottles with motivational sayings on the side.

Workout Clothes

Getting in shape with a gym membership requires dedication, meaning you have to fit in a visit to the gym whenever you can. For some people, this could be before they go to work in the mornings, or after the day is done and they have some spare time. Regardless, it’s always a good idea to have a spare change of clothes in your gym bag specifically for working out and getting sweaty so that you won’t be stuck trying to lift weights in a fitted blazer and tie. There’s also nothing worse than trying to workout in clothes that don’t fit right, so make sure your gym clothes are comfortable and you can easily move around in them without having to constantly break your focus and adjust.


When asked what they would make sure they bring in their bags, most passionate gym-goers would almost immediately recommend a towel. This is because many gyms, with all their powerful equipment and machinery, do not have offer towels to their members. And while some may not find a towel necessary, it helps you get rid of the pore-clogging sweat that an intense workout inevitably brings and helps you feel even more refreshed. If your gym includes a shower, it’s probably also a good idea to bring your own towel if you plan on washing up there.


Yet another seemingly obvious gym essential, many people underestimate the importance of wearing the proper shoes when working out. Unbeknownst to a lot of people, running shoes are made for just that – running. Different activities require different kinds of shoes. If you spend a lot of time on the treadmill, you’ll probably want to invest in a sturdy pair of running shoes; shoes made specifically for running provide a better fit and are a bit more flexible than other types of athletic shoes, making them perfect for their purpose. Find a pair that best fits your gym needs, and don’t forget an extra pair of socks.

MP3 Player & Headphones

There’s nothing better than a solid, empowering workout song. Always make sure you stash away your MP3 player and earbuds into your gym bag before you head out. Listening to music while you workout can help you maintain focus, particularly if you don’t like working out. Music makes the task at hand more bearable, and in some cases, it can be very motivational. The right song, often called ‘The Power Song’ of a workout playlist, can give you that last little push you need to really get in gear and make the most of your gym time. In other words, your MP3 is a highly effective piece of gym equipment that you should definitely have on hand when getting ready to sweat.

Going to the gym can be a difficult feat made even harder without the essentials you need to make it worth the trip. But with the right gear, and a willpower like no other, you can get through that long trek on the treadmill with flying colors and take the next step towards a strong, healthy lifestyle.


3 Supplements that Help with Muscle Recovery

3 Supplements that Help with Muscle Recovery

Supplements for Recovery

What supplements do you take after a hard workout? Specifically, what supplements do you take in order to help your muscles repair themselves faster so you can reach your fitness goals faster?

You’ve just finish up an intense workout. Maybe it was weight lifting, a HITT routine, an intense cardio routine, or maybe it was a mixture of all of the above. What supplement did you take, if any at all?

There are certain supplements out there that are designed specifically to help with muscle recovery. If this sounds interesting to you (which I hope it does!), then keep reading to learn more about supplements that help your muscles repair themselves faster, help you make some gains and accomplish your goals faster!


BCAA’s, or Branch Chain Amino Acids, are a really common workout supplement at the moment. They consist of the following amino acids: L-Leucine, L-Isoleucine, and L-Valine. They’re usually found in protein structures, but in this form, they’re unbound.

Since they’re unbound, this will increase their absorption rate, and will allow for faster transfer into your blood plasma. It also prevents muscle catabolism, or muscle breakdown, which is great for your fitness goals! It’s good for any type of intense workout, from weight lifting, to HITT routines, down to any form of cardio.

If you’re looking for a specific recommendation, Glutamine seems to be a good one. Info courtesy of BodyBuilding. Also check out the top 10 bcaa supplements for this year.

Waxy Maize Starch

Waxy Maize Starch is a relatively new carbohydrate supplement. It’s been commercially produced since the 1940s, and it’s 100% amylopectin, which is a type of polysaccharide with a variable structure that is built from multiple glucose units. It contains little if any amylose, making for a stable texture.

It has more than a few unusual properties, with one being how it’s absorbed. While most carbohydrates pass through the intestines to be broken down into simple sugars for absorption, WMS goes directly through the gastric lining. No breakdown is necessary.

It also keeps insulin levels from fluctuating, which is needed to process carbohydrates. Supplements like maltodextrin and the like will have your insulin levels all over the place!

Since uptake occurs so quickly, WMS is quickly transported into muscle cells, and glycogen is replenished quickly. It also gives the appearance of fuller muscles. This is definitely a supplement to look into. For a few suggestions, click here. Info courtesy of BodyBuilding, MajorDifferences, and and WiseGeek.

Citrulline Malate

Citrulline Malate has to be one of the most overlooked supplements on the market! It’s beneficial for both weight lifting and cardio, but it’s either ignored or taken in the smallest doses possible.

Most products containing CM have 1-2 grams present per serving, but values starting at 5 grams per serving are acceptable.

One major benefit of this supplement is that it removes ammonia from the body. Exercise produces ammonia, a harmful toxin that can hinder your performance throughout your routine. Not only does it get rid of ammonia, but it also gets rid of other harmful byproducts, such as lactic acid.

And for you science people, this supplement enhances the production of Adenosine Tri-Phosphate (ATP), which in simple terms stores and uses energy within the cells. Other benefits include producing malic acid, which promotes the Krebs Cycle, and can convert into L-Arginine. Despite all the benefits, it is one of the most underused supplements. For suggestions on this miracle supplement, click here. Info courtesy of BodyBuilding and TrueOrigin.


So now you know of three supplements that can help with muscle recovery, and help you reach your goals faster. There are many more of these types of supplements out there, but this is just a starting point.

BCAA’s are unbound amino acids that transfer quickly to muscle tissue to rebuild and repair it. WMS does the same thing, but added bonuses include not having to be broken down into simple sugars, keeping insulin levels stable and giving muscles a fuller appearance. And last but not least, Citrulline Malate has amazing benefits. Removing byproducts of exercise from the body, enhancing ATP production, producing malic acid for the Kreb’s Cycle, and converting into L-Arginine are its benefits.

Take your time when considering which supplement you’ll use, exercise safely, and good luck on your fitness goals!

Tips For Practicing Fitness And Bodybuilding

03. February 2016 Bodybuilding 0

What everyone should want is to be healthy – with health, there come a lot of things to you and you are able to make everything that you want come true. People sometimes forget how easy it is to stay healthy and at a good level of fitness, because most consider that health comes for granted.

imagesHowever, physical condition is prosperity; you can only order plans to achieve prosperity or executing such plans when you are in a first-class health condition. There are actions that can actually help you in keeping  yourseld fit and stay healthy. These tips work fine if only you will stick to them.


 Make all Effort To Walk as an alternative Of Using An Assisted Means

One of most excellent ways to logically practice fitness is to move the body by doing an actual walk; if you have the alternative to ascend a height such as going to other floors of a building with an elevator or lift; it is superior to opt to walk, in order to use the avenue to work out your body, apart from you are going to the middle or last floors of a real tall structure then. Here in a city and the whole US, everyone is allured with all sorts of gadgets to make approximately everything easier, and this is partly why so several people are having deteriorated health. no one wants to exert physical pressure; we all desire it easy-going.

Fitness is not merely obtained only when you sit on the gyms’ complicated machines; a little here and a little there now on your own can help hugely. Any action that moves your limb is a good tool for keeping-fit.


 Live Moderately (particularly on food use)

With the geometric progression GP increase rate of obesity incidence; one of the main concerns of Americans should be on how to keep moderate at each opportunity. You want to know what quantity is extreme and what quantity is just necessary to be consumed as being enough. Most of the dieting policy structured by nutrition experts are based on the principle of control and that is why such diet tactics are effective.


Seeking For expert Help

You might have to take a small step further by enrolling yourself in a gym outfit; depending on your health and fitness requirement. You can also opt for a private trainer to put a check or fine-tune your work out program; this is particularly significant for those who want to achieve precise resuimageslts such as improvement of cardiovascular health, balance/ coordination and also flexibility. If you opt to enroll you in gym, then find out if such gym has a appropriate schedule that will ensure that your progress is
monitored for usefulness.

In all, you should make sure that your diet is balanced; every foodstuff type should be represented in your diet in the right percentage. Your dietary pattern is very significant in keeping fit and healthy. It is also healthy to take extra of fruits and vegetables.

Control is the key to sticking to your heath system; in a fun-filled rich city, one can be simply carried away through dining and dining, both on well and harmful etables, while keeping body work out and other keep activities -fit actions at lower rate. Whatever method you are using to continue healthy and fit, make sure that such plan is followed with each bit of caution and discipline.

In the end, you should feel what you can and what you can’t do. Practicing fitness or doing something else to exercise daily is fine, as long as you don’t exaggerate and you stick to a daily schedule that allows you enough time to also do something else exept exercising.

How to Find the Perfect Gym for Bodybuilding

03. February 2016 Perfect Gym 0

bodybuilder-2-d76087776What is it the thing that you mostly hear on TV? TV shows usually talk about social events or health problems. Among the last topic, there is one thing that keeps everyone’s attention, and this is how to stay healthy and live better for a longer period of time.

There are some secrets to this, but the truth is that to stay healthy you can start with your own lifestyle and with just a few changes, you get to turn into a healthy person. Wondering how to do it? It’s simple – you can practice a physical activity to balance your weight, you can start eating healthier and you can definitely start all this process by simply wishing to do it.

Nowadays that you’ve decided to either keep your weight or to lose some of those surplus pounds, in addition to having an excellent diet you’ll probably want to join a gym in order to make muscle or burn that fat. There are several different types of gyms around, and you should check out what is accessible in your local area. But how do you identify which one is the best for you? Joining a gym can be an costly investment, so you’ll desire to make sure you aren’t wasting your precious time. Quite simply, if your weight loss aim and exercise needs aren’t being met, you could be killing your money as well as a lot of your valuable time.



Perfect Gym Staff

This is almost certainly the most significant factor. The gym personnel are who you are going to be dealing with the nearly all. Are they welcoming and encouraging? Do they create you feel welcome? Why would you visit gym if you didn’t similar to the atmosphere? Do the staff have appropriate training? In several states and countries, trainers do not need any formal training.


Perfect Gym Equipment

bodybuild1.png.ec1881f399f872cdf83716bf10ba77f4What kind of apparatus is in the gym? Do you think you’ll be standing in column for a while to use the gym’s single motionless bike? Well-liked aerobic apparatus such as treadmills and motionless bikes are sometimes hard to use because of the number of citizens. So, if the gym only has single or two of each, you may have to stay in line for a while if you work out throughout peak hours (usually 4:30 – 6:30 pm throughout the week).


Perfect Gym Hygiene

This is an over and over again over looked factor that citizens do not consider until they’ve paid their wealth to join the gym. When you are visiting an excellent gym, ask the staff for a tour of their services first. Any gym that refuses this necessary thing should be instantly avoided since you will approximately certainly be thinking they have got something to hide. At the extremely least, the change rooms and lockers should be cleaned by the employees at least once a day.


Perfect Gym Location

The adjacent gym may not be the most excellent choice for you. If you lived next gate to the gym, it may be suitable but you may end up taking it for decided. A gym that is a few kilometers away may give confidence you to walk, ride or jog there. The most excellent thing about this is that you have given biceps-bodybuilding-hand-muscle-power-armyourself a high quality warm-up and burnt a lot of calories as well! How greatly would you have burnt if you flock there?


Gym Costs

Finally, the costs associated with joining the gym is something to think. Several gyms may give only annual memberships, some may give whole life memberships, and several may charge on monthly basis. Only you can make a decision if you can pay the costs.