10 Common Mistakes You Might Be Making At The Gym

As people begin to think about New Year’s Resolutions and Fitness Goals, you must remember just paying for a membership doesn’t guarantee the results you want.

www.vshred.com

Many people start their year off buying a gym membership and new gym attire. While the first step to transforming your body is, in fact, deciding to commit to restructuring your lifestyle at the gym and in the kitchen, it is common for people to make mistakes that jeopardize their progress. These mistakes can chip away at their enthusiasm to work out and ultimately result in people giving up on their goals.

“As a trainer, my job consists of helping clients assess where they are and where they want to be. Giving them a clear pathway helps avoid mistakes that often cause people to quit too soon and forfeit their goals,” says Vince Sant, the co-founder and lead trainer of V Shred, the online training platform that has taken the world by storm in recent years.

Vince says these are some of the most common mistakes people make when starting off their fitness journey.

1. Failing to Assess Your Body

“Trainers and gym staff see this all the time. People who are new to working out and  get a few workouts from a friend and head into the gym without analyzing their bodies with a trainer.” This becomes harmful because these people are not trained to pinpoint their body’s imbalances, where their weaknesses lie and how their body is compensating subconsciously.  “They go to the gym pay for the membership and spend months doing exercises incorrectly and damaging their joints and their back.”

2.  Failing to Set Realistic Goals

Nowadays a lot of people scroll through social media and try and mimic the amount of weight being lifted and want a six pack in two weeks. Contrary to popular belief, fitness models and trainers don’t start off deadlifting 200 lbs. They train for months, maybe years, perfecting their form. When you set major goals with an unrealistic time frame you are setting yourself up for disappointment. “A lot of what a trainer does is manage your goals and give you honest timelines to get you there. We cheerlead you through the rough times and the plateaus,” says Sant.

3. Consistency is Key

New gym goers lose their excitement over working out a few weeks in. They start skipping workouts and making excuses. This will add to the time it will take for you to reach your goals and may even hinder your enthusiasm overall. Push yourself through the first few months of working out and eating nutritiously. Make a habit out of working out. Consistency will become easier once you start seeing those desired results

4. Delaying Your Workouts Into The Night

We get it. People work tremendously hard and they have errands to run and people to care for. People want to sleep as much as possible. “Here’s a pro tip: If you want consistency to be an easier hurdle to overcome… Plan to workout in the morning. In life, things come up and schedules change. The morning will always be more available than your night. We also tend to make more excuses at night and let things override our plans to work out,” says Sant.

5.  Giving Up When You Hit A Plateau

If you hit a plateau it means you have consistently been doing the same routine for an extended period of time. Kudos for the consistency, but that is just one part of getting the results you want. “You need to learn or get guidance on how to effectively change your workouts to continue challenging your muscles and prevent your body from falling into a comfort zone with your regular routine,” explains Sant.

6.  Overdoing the Cardio

Don’t misunderstand, cardio is an important part of any fitness journey especially one that is centered around weight loss. However, in the eagerness of the first few weeks people who start going to the gym concentrate overwhelmingly on cardio and needlessly exhaust their body. Trainers see it all the time, people who spend 2 hours on the elliptical. You’d be better served to do a 30-minute cardio session followed by light weights and circuit training. Remember you want to strengthen the muscle as well.

7.  Unorganized Lifting

When you are working on weight training you have to educate yourself on what exercises belong in a superset together and how much is wise to lift when shooting for a certain amount of repetitions. “Gym goers often lift too heavy making it difficult to complete a set or too light, failing to challenge the muscle,” says Sant. It is important that you don’t lift too heavy out of vanity and that you don’t too light out of laziness. When doing supersets (two different movements, one after the other you without rest it is important that you learn about the movements that go together as one might affect your form for the other and open you up for injury.

8. Record Your Progress

Failing to record the amount of weights and repetitions per set that you can lift per movement easily leads to plateaus and lack of interest. If you don’t record what you are doing then you have no way of increasing intensity meaning you will not get any better. “Working out without a clear goal for each movement can become boring. You lose interest and consciousness about what you are doing. Record what you are doing, perform it consistently and then increase intensity to avoid plateaus.

9. Stretch

For many, stretching is common sense. Many people still ignore the importance of it. Working out without stretching can lead to reduced muscle mind connection, poor form and muscle strain. Stretching helps your range of motion and aids in preparing you mentally and physically for the workout ahead.

10. Failing to take an Active Rest Day

Many people go all out the first few weeks of their fitness training looking desperately for quick results. This is not wise. Taking a rest day allows your muscles to heal. An active rest day is a day where instead of training at full power you incorporate some sort of low-intensity cardio or HIIT training. This way you keep your body active and don’t let any soreness settle in while still resting from your much more comprehensive workouts.

It is important that before beginning a fitness journey you assess where you are and where you want to be. Seek out help from trainers at your gym or through an individualized online program like V Shred.

About V Shred:

V Shred is the fastest growing fitness and nutrition brand in the world offering online training programs designed to put the fun back into fitness and nutrition. V Shred provides a results-driven enduring lifestyle change instead of a frustrating battle that is easy to give up on. With a support network comprised of trusted accredited advisors and virtual personal trainers, people meet their fitness, nutrition, and goals.

The company, co-founded in 2015 by Nick Daniel, Roger Crandall, Kevin Pearn, and Vince Sant, sought out to create a healthy fitness movement specifically designed to deliver profound changes in your body with the minimal amount of workout time. V Shred has created some of the world's most popular fitness and nutrition programs such as Fat Loss Extreme and Toned in 90 Days for women and men and Ripped in 90 Days for men.

The diet that accompanies the workouts in these comprehensive fitness programs, offers plenty of healthy food options and recipes. V Shred’s supportive coaches encourage “portion empowerment” which inspires people to eat and enjoy food knowing it’s the fuel they need to achieve the results they seek.

V Shred is based in Las Vegas, Nevada. For more information visit http://www.vshred.com

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One Easy Action to Combat High Cholesterol

Exercise and controlled nutrition are the best and the most effective ways to fight cholesterol. Unfortunately, genetics can dictate the way your body will behave, and you might run into difficulties trying to stay in good condition. It might occur that, no matter how hard you work out, or how healthy your diet is, the level of cholesterol remains high. Fortunately, there’s a solution.

There are a plethora of nutritional supplements out there that are efficient in fighting cholesterol. Some of them are more successful, while others are not as much. We did our research and chose four best supplements to share with you.

1. Omega 3 Supplements

Omega 3 fatty acids are healthy fats that are good for your heart, brain, and overall condition. They also lower the risk of heart disease and reduce the level of triglycerides. One of the most excellent benefits is that they help to reduce the level of cholesterol in the blood. Sounds almost too good to be true, right? Sadly, your body can’t create these acids, so you need to get them from your diet. Omega 3 supplements come in capsules, and you can buy them in any pharmacy.

2.   Niacin

Niacin is more of a drug than a food supplement and is taken in doses of 1-3 grams a day. The way it helps is by lowering LDL, or, so-called, “bad cholesterol” while boosting HDL, or “good cholesterol” at the same time. If you thought that there’s some magic to it, there isn’t. This medication is nothing more than a B vitamin and available at pharmacies. Niacin is often prescribed primarily for people with low HDL and those with elevated triglycerides.

3.   Cholesterade

Invented by the creator of Gatorade, Dr. J. Robert Cade, this product lowers cholesterol levels in as little as eight weeks. It reduces LDL and triglycerides and raises HDL. At the same time, Cholesterade® is gluten-free, GMO-free, and is suitable for vegans and it tastes great. You can choose among three fruit flavors, mix it with water and drink it twice a day.

4.   Red Yeast Rice Extract

For hundreds of years, red rice has been a heart remedy in China. It wasn’t until recently that the western scientists derived its extract by fermenting red rice and turned it into a supplement. Its key component is monacolin K, a compound that lowers cholesterol production in the liver. The right dosage can vary depending on the process of fermentation used, so if you decide to use red yeast extract, be careful and ask for your doctor’s advice.

To sum it up, problems with cholesterol can be severe, so it would be better to prevent them than fight them when they appear. Sometimes it is necessary to take medications or nutrition supplements to secure good health and a happy future. But remember: no matter how determined or informed you are, don’t forget to consult your doctor before taking any of the products. And if you want to learn more about Cholesterade, please visit cholesterade.com.

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Chronic Pain: How to Reduce Discomfort during a Workout

You may have been told that exercising is good for you no matter your health condition. This is because your body is designed to stay active in order to promote good health. Here are some of the techniques that you can use to reduce your discomfort during a workout if you suffer from chronic pain.

Engage in Stretching

Stretching is extremely beneficial when it comes to preparing your body for a workout. Even some of the lowest forms of activity can cause you pain if you have tight muscles. Getting your muscles to relax and help you to move more freely can reduce some of the discomfort that you experience following a workout. Another benefit is the stretching can help to increase your range of motion and help with chronic pain coping mechanisms.

Strengthen Core Muscle Groups

Building up other areas of your body could make completing daily tasks a little bit easier. This is because when you’re in chronic pain, you may avoid certain activities that cause you pain. Strengthening these core muscle groups can help to alleviate some of the pain that you experience. It will also decrease the amount of effort that’s required on your part just to get through the day.

Use Pain Relieving Strategies

You may have pain medication that’s prescribed to help you to be more active. Using pain medicine from a compounding pharmacy is one method to help you control your level of discomfort during a workout. Ensure that your medication is at peak efficacy levels so that you can engage in your exercise routine. This will allow you to develop your muscles so that you could end up requiring less pain managementand pain medication over time.

Reduce Load Bearing Exercises

Another common method of exercise for those that suffer from chronic pain is to change the types of exercises that are performed. Weight bearing exercises tend to be harder on your joints and could be causing you to experience more pain. Working out in a pool is one way to alleviate the stress on your joints. Biking can be another method that reduces the strain on certain parts of your body. Trying new ways of working out can help you to develop the necessary core strength to better cope with your chronic pain.

You don’t need to suffer through pain while trying to improve your physical health. Use these strategies to reduce the amount of discomfort that you experience during and after your workout efforts.

How to Exercise When Plagued with a Herniated Disc

Regular exercise is vital for human beings. It can help people stay trim and fit. It can make them less susceptible to medical conditions such as heart disease as well. If you have a herniated disc, intense pain, weakness and numbness may be issues for you. That doesn’t mean that you have to avoid working out entirely, though. If you’re cautious, you can make getting exercise with a herniated disc work for you.

Try Pilates and Yoga

Pilates and yoga are two exercise approaches that involve a lot of stretching. If you want to take charge of your herniated disc, you should try both pilates and yoga. These forms of exercise can boost flexibility and strength alike. They can often minimize severe pain that’s located in the lower back and legs, too.

Go for Aerobics

If you’re interested in getting a workout and in managing your herniated disc discomfort at the same exact time, you should think about going for certain aerobic workouts. A few examples are swimming, cycling and even basic walking. These exercise approaches can keep you fit. They can simultaneously decrease feelings of pain as well. Ask the doctor who is providing you with herniated disc treatmentabout exercises that may be appropriate for your specific circumstances.

Find out about Dynamic Lumbar Stabilization Exercises

Speak to your aforementioned physician about dynamic lumbar stabilization exercises. These exercises zero in on the muscles that are situated in the back and the abdomen. They prioritize things such as power, flexibility, and even posture. Talk to your doctor in detail about these moves and how they may benefit your condition.

Steer Clear of All Potentially Problematic Exercises

There are some exercises techniques out there that may potentially exacerbate the pain and discomfort that’s commonly part of a herniated disc. It’s critical to steer clear of all of these exercises. Some exercises that may intensify herniated disc discomfort are twisting moves, sit-ups, squats, and vigorous running. Ask your doctor about any and all exercise options that may not be appropriate for your individual condition. He or she may be able to counsel you on exercise alternatives, too. If you’re unable to run, jogging may be preferable.

A herniated disc doesn’t necessarily mean that you have to stop working out. Exercise can in many cases minimize all kinds of herniated disc woes. It’s crucial to get your doctor’s opinion before coming up with any exercise routine, though.

CELEBRATE WINTER SOLSTICE AT THE SPA AT FOUR SEASONS HOTEL LAS VEGAS

lululemon offers complimentary meditative yoga class, followed by “solstice specials” in the Spa.

Las Vegas, NV – Nov. 26, 2018 – Welcome winter solstice and commemorate the longest night of the year with a complimentary meditative yoga class.

The Spa will offer a series of winter solstice mini rituals, featured from Dec. 17 to 23. The 25-minute “Intention Massage” utilizes warm oil combined with purifying sage, juniper and cedarwood to cleanse the body and spirit. The 25-minute “Shortest Day Facial” offers an express service inclusive of a nutrient-dense Manuka honey balm cleans, pumpkin puree mask and facial massage. The “New Beginnings Manicure” offers a gingerbread-scented service inclusive of an aromatic soak, nail maintenance and moisturizing massage.

The perfect complement to the dynamic Las Vegas Strip, the Forbes Five-Star Spa is located inside the non-gaming, non-smoking Four Seasons Hotel Las Vegas on the Hotel’s lobby level. Designed to offer a tranquil, fully customizable spa experience, The Spa features 12 treatment rooms, including two oversized couples’ suites and an expanded co-ed Zen Lounge. Guests can indulge in an array of personalized treatments and services, featuring the industry’s leading eco-friendly product lines such as Naturopathica, Phytomer, Pure Fiji and Ajne.

Since its publication over 15 years ago, 500 Low-Carb Recipes has become a classic in the low-carb community, earning author Dana Carpender the affectionate moniker “low-carb queen” from her fans. The book is now a bestseller, with over half a million copies sold.

Low-carb cooking has evolved. A decade ago, low-carb menus relied on ingredients like artificial sweeteners, unhealthy vegetable oils, protein additives, and processed foods from grocery store shelves, like low-carb branded snack bars and packaged meals. Today’s low-carb cooking is influenced by larger food movements, such as clean eating; farm-to-table ingredients; higher fat ratios, thanks to the popularity of ketogenic diets; and less stigmatization of foods that have substantial inclusion in a low-carb diet, namely animal foods and saturated fat due to the growth of the Paleo and traditional foods movements. The New 500 Low-Carb Recipes is the beloved cookbook updated for today's low-carb movement.

If you’ve been getting bored with your low-carb diet, this is the book for you. No longer are you confined to plain chicken breasts with a side of broccoli. You’ll find dozens of exciting ways to vary a hamburger, a steak, pork chops chicken, and fish. You’ll find a wide variety of side dishes and salads and even breads, not to mention muffins, waffles, pancakes, and granola. In short, this book has recipes for all sorts of things you never dreamed of, including:

• Artichoke Frittata
• Country Scramble
• Gingerbread Waffles
• Asian Ginger Slaw
• Cajun Chicken Salad
• Pork Piccata
• Feta-Spinach Salmon Roast
• Grasshopper Cheesecake
• And many more!

Dana Carpender (Bloomington, Indiana) is a pioneer of the low-carb movement and best-selling author of over 14 cookbooks, including The New 500 Low-Carb Recipes, 1001 Low-Carb Recipes, 500 Paleo Recipes, 15-Minute Low-Carb Recipes, The Low-Carb Diabetes Solution Cookbook, 200 Low-Carb, High-Fat Recipes, The Low-Carb Diabetes Solution, The Insulin Resistance Solution, 500 Ketogenic Recipes, and many more. To date, her books have sold over a million copies worldwide. She writes about low-carb cooking and nutrition on her Facebook page, Dana Carpender's Hold the Toast Press.

THE NEW 500 LOW-CARB RECIPES

By Dana Carpender

Publishing: January 8, 2019

$22.99 US · $29.99 CAN · 336 pages · Trade Paperback

ISBN: 9781592338634

Fair Winds Press, an imprint of The Quarto Group