Fierce Fitness: 4 Steps to a Stronger Core & a Better You

The core is one of the largest muscle groups. It helps in supporting your posture, protects some of your abdominal vital organs, and allows you to perform essential lower and upper body movements. A strong and lean core is often an indicator of good muscle health, as the abdomen would usually accumulate fat when the core is weak.

The core muscles consist of the abdominal muscles, obliques, lower back muscles and gluteus. To build strong core muscles, one must learn how to work each part of this group. If you are ready to have a fierce and fit core, here are a few tips to follow.

Single Leg Plank Walk

This exercise works out all of the core muscles when done right. Start by doing a high plank position, completely straight and avoiding to lift your butt. Raise one leg and start walking your hands forward. The extra effort needed to keep your core in the right position with only one leg as a support from the back will strengthen your abdominals. If you have space constraints, you can try a yoga pose by doing a low plank and hold the position for as long as you can.

ISO Chin up with Leg Raise

This next workout is a killer, but it will also make your core and your arms as hard as a rock. By using an isometric bar or ring, lift yourself up while keeping your chin up. Quickly raise your legs to a 90-degree angle and hold it for as long as you can. This will burn the fats surrounding your core muscles, not to mention it will also give your arms a little bit of body weight workout.

Suspension Strap Fallout

The strap fallout move is meant to protect your shoulders yet keep your core engaged. Start by holding on to a suspension strap, but keeping your shoulders down. Extend your arms and start to lean over while keeping your feet in place. Your body will look like a slanted line leaning forward, and this position can work out your core, arms, and upper thighs. Make sure that the straps are secure, too!

Single Arm and Leg Body Saw

Another core killer that’s one for the books is the single arm and leg body saw position. You can start by doing a low plank position. Lift one arm and the opposite leg, slide forward and backward as if you are sawing the ground, at 4-8 counts per side. This position gives double work for the core minus one arm and leg.

A stronger core means a better body, and a better you. Start by doing at least one of these movements, and you are sure to feel the difference by ramping up your core routine.

4 Innovative Ways to Get Fit and Get Rid of that Fat

If you’re looking for new innovative ways to get fit and get rid of your belly fat, there are plenty of things you can do to meet your health goals. Below, are the top four ways you can start working towards these goals, whether it be losing a few pounds or eating healthier. So, what are you waiting for? It’s time to meet your new fitter and healthier self!

Intermittent Fasting

Intermittent fasting is a type of diet that can help you quickly lose weight. This fasting method works by not eating for a certain amount of time, usually 12 to 20 hours. Although you’re not starving yourself, you shouldn’t or drink anything, besides occasionally tea and water. However, going without food for an amount of time forces your body to use any stored fat for energy, which helps you lose weight as a result. When done correctly, intermittent fasting can help you lose roughly two pounds a week.

Eat Low Carb Meals

No worries if you aren’t a fan of intermittent fasting, you can eat low carb meals instead to help your body lose weight. In fact, a low carb diet can still help you lose an average of two pounds per week. Eating low carb means eating less than 75 grams of carbs every day. Although you don’t have to count every carb you eat, you should generally avoid foods that are high in carbohydrates. Doing so can help you lose weight and eat much healthier.

Athletic Club

Besides eating healthier, you can also join an athletic club to help yourself lose weight. Fortunately, gym memberships aren’t too expensive. Some cost less than $20 a month. However, when you join an athletic club, you’ll have access to a variety of workout equipment that can help you reach your fitness goals.

Take an Early Morning Walk

If you can’t pay for a gym membership, that’s okay; you can simply go for early morning walks instead. Going on a morning walk every day for at least 45 minutes can help you burn calories and burns more calories over body fat, so you’ll lose more weight faster.

It’s not always easy to lose weight, especially in these brisk, cold winter months. However, with the help of our suggestions above, you should be able to find new innovative ways to get fit and get rid of your body fat. So, get out there and start losing some weight!

4 Behaviors that Won’t Help You Stay Healthy While Losing Weight

Losing weight is a frustrating process for many people, and even those who are able to reach their goals might not be as healthy as they think. Some weight loss strategies can result in nutritional deficiencies, damaged organs, lethargy, and many other secondary issues. Here are four behaviors that you should avoid at all costs if you want to lose weight the healthy way.

Dehydrating Yourself

As soon as you cut carbohydrates and sodium out of your diet, your body will immediately expel excess water. That is one of the reasons why some people lose pound after pound as soon as they start a new diet. Losing that weight might feel good, but you need to stay well-hydrated throughout this journey. Severe dehydration is one of the most common side effects of rapid weight loss.

Sticking to the Same Foods

A high-quality multivitamin can help you address minor nutritional deficiencies, but the vast majority of your vitamins and minerals should come from your diet. One of the most common mistakes that people make while trying to lose weight is sticking to the same few snacks and meals. You should try to get your nutrients from as many different sources as possible including whole grains, nuts, beans, seafood, red meats, and fresh produce.

Overtraining

Exercising is extremely important, but most of your progress needs to come from your dietary changes. Even if you feel comfortable pushing yourself to the limit every single day, your muscles need ample time to rest and recover between workouts. Slightly cutting back on your daily caloric intake is more effective than spending hours in the gym or out on the track. Eating unhealthy foods is also going to reduce your energy levels and make it more difficult to give it your all during your training sessions.

Fasting for Long Periods of Time

Your weight loss journey should be a gradual process, and taking shortcuts such as fasting for long periods of time can be tough on your body. Eating the right foods is almost always a better option than starving yourself entirely. Sticking to a varied diet will help you achieve your weight loss goals and overcome any eating disorders or unhealthy habits you are struggling with. Some companies, such as Center for Change, know that eating disorders are a serious health concern.  They should be dealt with in a serious manner.

Before starting any diet or exercise program, you must first speak with a doctor to explore all of your options. You could be suffering from any number of physical or mental health issues that need to be addressed before you start focusing on your weight.

How to Combine Yoga and Weight Lifting for a Unique Workout Regimen

There are many different reasons why athletes and health enthusiasts from around the world have added yoga to their workout routines. In addition to improving your strength and flexibility, yoga can also have a positive impact on your mental and emotional health. These few tips will help you incorporate yoga into your workout regimen so that you can enjoy the countless benefits of this ancient practice.

Set Realistic Goals

Those who want to get the most out of their training regimen need to set goals that are both challenging and realistic. Before adopting any type of training into your exercise program, you should spend some time thinking about what you would like to accomplish in the coming weeks and months. Your goals might include improved flexibility for your favorite sport or better core strength so that you can beat your personal weight training records. Writing your goals down will improve your chances of success and give you motivation when you need it the most.

Create a Long-Term Routine

Choosing which workout you are going to do just before you start training isn’t a very efficient system. After creating a long-term routine, it won’t be as easy to skip a workout when you are feeling tired or unmotivated. An effective workout regimen will stagger various exercise in order to give your muscles enough time to recover. Most experts agree that you also need to schedule one full day of rest every seven to 10 days. On your day of rest, you should nothing more than light stretching or a relaxing walk.

Get Help from the Pros

Even though yoga is considered to be low-impact, you still need to learn specific poses and combinations of movements. Taking a yoga class at a local gym or fitness center is a great way to learn the basics of yoga in a safe and comfortable environment. As you master the basics, your teacher will be able to show you advanced movements to solidify your core, strengthen your stabilizer muscles, and improve your flexibility.

Don’t Ignore Your Nutrition

Your caloric needs will continue to change as you try out new exercises and get closer to your fitness goals. If you don’t have the option of hiring a licensed dietitian, then you might want to speak with a trainer about your dietary needs. Sticking to the right combination of fats, protein, and carbohydrates will boost your energy levels and give you enough strength to make it through all of your workouts.

Changing up your exercise routine can be challenging, but the only way to get results is to constantly push your limits. In addition to yoga and weight training, you might also want to consider adding a few cardiovascular workouts such as hiking, swimming, or riding a bicycle.

3 Fun Activities That Help You Build Muscle and Get Fit

Most people think that getting into shape means putting in hours of hard, tedious work in the gym. Though this approach certainly produces results, it’s also difficult to stick to. If you aren’t enjoying your fitness routine, the odds of you being able to remain consistent with it through sheer willpower are fairly low. A better approach is to make your workouts enjoyable so that you’ll actually want to do them. Here are three fun activities you can incorporate into your workout schedule that will help you build up extra muscle and get into better shape.

Rock Climbing

When it comes to fun activities that will put your body through a rigorous workout, it’s tough to beat rock climbing. Unlike exercises such as running and weightlifting, there’s nothing monotonous about rock climbing. Every move you make from one hold to the next will require through and concentration, preventing the exercise from getting boring.

At the same time though, the act of scaling up a wall will put your body through one of the best workouts you’ve ever experienced. Even better, synthetic rock walls are starting to become very popular at gyms throughout the country, making it fairly easy to find a place to go climbing. If you’ve never been climbing before, you may need to work with an instructor your first time to be sure you get the most out of it.

Go Swimming

Swimming may hardly seem like exercise, but it does a remarkably good job of working your whole body while at the same time being intense enough to burn calories very effectively. Best of all, despite its intensity, swimming is very easy on the joints, making it a good option for people who are getting older or who suffer from previous exercise-related injuries.

Finding a swimming pool can be a bit tricky depending on where you live, but most cities of any size have several public pools that are open during the warmer months. Some gyms also have them, though these are somewhat scarce outside of large cities. If you want to be able to go swimming whenever the urge strikes you, you can consider investing in a home pool or swim spa from a place like pool portsmouth nh. Though a pool or spa can cost a good bit of money, it’s an investment that will pay off both in terms of your health and of the value of your home.

Play Basketball or Volleyball

Playing a sport is easily one of the best ways to make physical activity fun and enjoyable. Some sports, like football, require far too much equipment to be easy to play on the go. Basketball and volleyball, on the other hand, can be played anywhere where you can find a public court. All you’ll need is a ball and a few friends, and you’ve got a fun game that will help to condition your entire body.

If neither of these sports is your cup of tea, try to find one that you do like and that can be played without too much equipment. The more often you can get out to play whatever sport you enjoy, the more good you’ll be doing for your body.

These are just a few of the fun activities you can do that will help you build muscle and tone your body up. If you decide to choose one of these activities as part of your exercise regiment, remember to do it consistently. Just as with the more standard approach of going to the gym to work out, consistency is important in activity-based exercise. If you don’t perform your exercise regularly, your body won’t exhibit much change.

Exercise is good for the body and mind and did you know exercise and sweating is good for your skin, too? Dr. Margarita Lolis, a New Jersey board certified dermatologist explains that, "When exercising we release toxins from our skin, opening up and clear out our pores. However, if you miss one important step when it comes to exercising and skin, you'll start to notice your skin going downhill." Here are some pointers to help your skin look its post-workout best.

A head-to-toe routine is a must Dr. Lolis found that those who work out several times per week seem to have similar skin issues. These 14 Skincare Hacks for Gym Rats provided by Dr. Lolis, are based on the common issues her own patients often face.

1. Use disposable body wipes or medicated/herbal wet tissues right after a workout. This will help in removing excess oil from your skin.

2. Always carry a small towel with you to wipe the excess sweat.

3. Avoid touching your facewith bare hands to keep bacterial infections and acne at bay.

4. Use a foot deodorizerto clean your feet after a heavy workout.

5. Skip the tanning bed. It's harmful to your skin, in so many ways. There's also the range of cosmetic skin concerns, like wrinkles and sun spots. Opt for a self-tanning lotion or simply working out outdoors with SPF will give you a natural glow.

6. BYOT (Bring Your Own Towel!)If you opt for a gym washroom for a shower, be careful of the towels and cleansing products you use. Do not use towels already used by someone. The sweat of other people can cause acne on your skin. Cleaning your skin should be hygienic.

7. Wear fresh clothes after showering.Also, avoid wearing gym clothes after washing yourself clean. Gym clothes will be sweaty and grimy; they may cause acne and other skin related problems.

8. Avoid close contact.Other people's sweat may also cause skin acne, pimples and other related problems. That hug to your trainer or gym buddy can end up triggering a breakout.

9. Skip the hot water. Sure,your muscles are sore, and you're in the mood for a hot shower after a workout. Hot water strips skin of vital oils, leaving you with dry, itchy, dull skin.

10. Reduce the redness.Calm down a flushed face with your own redness control remedy made up of a little bit of iced green tea and a spray bottle. You'll cool down your skin and add in a few extra anti-oxidants in the process.

11. Rehydrate your skin.  After enduring a good workout and cleanse, it's critical to re-establish the natural moisture and oils that have been removed from your skin.  When it comes to your face, you really should invest in a high quality, fast-absorbing, nutrient-rich product that includes vitamins A and E and the super-ingredient hyaluronic acid. Hyaluronic acid is a naturally occurring compound that is expert at restoring moisture to your skin and has also been shown to stimulate collagen production. If you've been exercising outdoors, a moisturizer with anti-oxidant ingredients is important to help repair damage caused by UV exposure and other environmental factors.

12. Go bare. Morning gym people there’s no need to apply make-up. If you work out after work consider taking a face-wipe to remove dirt, make-up which may blend with sweat triggering breakouts. You want your skin to be able to breathe while you're working out.

13. Wear a hairband. Hair should always be pulled back from your face, not only because of sweat, but because of your hair products, too. If you are seeing breakouts on your forehead or hairline, mousses, gels, or other hair products could be to blame. An elastic headband worn behind the ears about an inch from the hairline keeps stray hairs off the face.

14. Wear gloves when working out.In addition to protecting hands from rough calluses, gloves also prevent the transmission of bacteria and viruses like warts and staphylococcus bacteria; which can cause impetigo. Impetigo is a common skin infection that can be easily transmitted at the gym and result in blisters and sores. If you choose not to wear gloves during a work-out, disinfect your equipment with a wipe or spray.

About Dr. Lolis:

Dr. Margarita Lolis, M.D. is a board-certified cosmetic, medical dermatologist and a fellowship-trained Mohs surgeon with over 20 years of experience. In her practice, she addresses common skin concerns such as acne prevention and treatment in both teens and adults, sun-damage, skin discoloration, wrinkles, changes to skin texture and loss of volume. On the medical side, she is a trusted expert in melanoma and over-all skin health. Dr. Lolis prides herself in honoring facial symmetry to deliver a natural look to her clients. She always recommends a healthy skin care regimen plus lifestyle habits that are aligned with her holistic approach to beauty. Dr. Lolis is a member of the American Academy of Dermatology, American College of Mohs Surgery, and the American Society of Anti-aging. Her practice, Skin, Laser, and SurgerySpecialists is in New York City and Bergen Country, New Jersey.

Get Fit! How to Drastically Enhance Your Athletic Performance

All athletes want to live their dreams and compete professionally as long as they can. You have the skills, and you have impressed enough people. You know you have a fighting chance, but the numbers can be pretty harsh. The chance of making a living out of what you love is pretty slim, meaning you really have to do your best to make it. You have to push the limits at all times, and continue to drastically enhance your athletic performance. The following are some tips to help you do just that.

Enhance Your Brain

You might not think your mind has much to do with your athletic performance, but it does. Your brain is one of the most important parts of your body, and making sure that it is running optimally should help enhance your performance. This is why you need to stimulate your mind using cognitive training among other tools. One thing you can do is solve a complex puzzle in your free time. Playing strategy games can keep your mind nimble. A sharper mind makes it easier for your brain to make quick but effective decisions, which is vital for any athlete.

Eat Right

The body can only use what it is given, so making sure you are giving it the very best is crucial. This means sticking to safe, healthy, and organic food. Beyond that, it is also important to seek out foods that are known to help improve athletic performance, such as probiotics. These organisms can be found in fermented foods and drinks, such as yogurt or kombucha. They help the body digest food and absorb more nutrients than it would otherwise, which makes them quite important.

Get a Cellular Boost

Okay, you have taken care of your diet and are doing what you can to enhance your brain’s ability to think, but you can also address your cells. Companies dedicated to athletic performance like ASEA sell products that have the ability to optimize cells within the body. This helps cells perform at their very best. You will likely produce more energy and be the very best version of yourself by simply making sure your cells are in tip-top shape. You should talk to a health professional to find out other ways to boost cellular function.

Lifestyle Revolution

You are young and may be drawn to things that could be hurting your athletic performance. For example, many people stay up late and end up losing sleep. You cannot afford this as an athlete because your body needs sleep to repair itself after training or a harsh game. You also have to find ways to balance your emotional and mental health. Both of these are vital because they directly correlate with your spirit. Every athlete knows that the spirit gives you that last burst of energy or power when you need it the most. Consider joining a meditation class to help you stay grounded and peaceful, or practice yoga to find ways to keep your mind and emotional health in good condition.

80% Experience Back Problems: What to Know Before Your Spine Is Affected

According to the American Chiropractic Association, 80 percent experience back problems at some point in their lives. Because of the likelihood that this may happen to you, you need to know the major causes of back pain. It can be mechanical or stem from serious conditions. Here is what you need to know before your spine is affected:

Most Back Pain is Mechanical

Movement that causes back pain would be categorized as mechanical. It is not the only cause of back pain to fit in the mechanical category, though. A few other mechanical causes of back pain are sprains, strains, and herniated discs. Some of the causes can be avoided by taking preventative measures. Mechanical causes are serious, but back pain caused by more serious conditions could be life-threatening.

Your Back Pain May Come from Serious Conditions

A few examples of serious conditions that cause back pain are cancer, blood clots, and kidney infections. There is little difference, however, to how back pack pain is caused. Mechanical cause is associated with the spine’s movement. Yet, serious conditions can come from anywhere. Back pain caused by such conditions can be easily masked and mistaken for a mechanical cause without proper diagnosis by a doctor. If you feel back pain, make an effort to visit the doctor as this could be one of the most important preventative measures that you take.

You Can Minimize Your Back Pain

One of the best ways to minimize your back pain is through practicing good posture. You have most likely heard it before—maybe from a teacher or parent—but it’s important! Being active is also crucial. Make sure to stretch before doing a workout session, though. If you work in an environment where you’re pretty stationary, you can minimize the chances of getting back pain by using ergonomic chairs, desks, and workstations.

It’s Possible to Avoid the Chronic Pain That Results from a Back Injury

A back injury can happen at any time. Lifting with the wrong posture or a sports accident could cause a back injury. Unfortunately, it can lead to chronic pain that will need to be dealt with proper pain management techniques in order for you to function in life properly.

If you have yet to experience serious back pain, do what you can now to prevent it from happening in the future. Be like the 20 percent! If you do experience some pain, don’t put it off. Ask a doctor if it is mechanical or serious and what can be done to get your back feeling better again. Don’t let it get to the point where chronic pain becomes an issue for you.