How to keep up your Workout while you Travel.

Taking a break from work and the everyday bustle of life does not mean you also have to take a break from your exercise routine. Stay on track by changing it up. Make your workout plan flexible to keep it going while on a very busy or even a super relaxing vacation. Come home feeling refreshed, with some great memories and without the extra pounds.

1- Move in the morning

If willpower isn’t the problem the easiest way to keep up your workout while you travel is to use videos or the hotel gym to work up a sweat. Studies show that willpower wanes as we use it throughout the day. That means for best results you should get your workout in first thing in the morning. Walk or jog along the beach or ask the concierge about routes to try. Think creatively about your workout and look for exercise that feels restorative but keeps you moving. For example, take your tablet outdoors for help with a sunrise yoga or tai chi routine.

2- Practice when and then

Exercise will feel less like a chore when you know a reward will be in store. Encourage yourself to workout on vacation by employing a when and then strategy. For example, when I have completed my exercise routine for the day, then I will be able to share a guilt free dessert after dinner.

3- Make exercise part of your vacation

On a recent trip to Barcelona, we walked practically everywhere. Some days, we covered as many as five miles. The city was so beautiful, we didn’t even notice the effort. Instead of bus tours or cab rides, consider walking or bike tours on your next vacation. Choose accommodations that make it easy to walk to dinner, shops and other points of interest. Consider packing a pedometer or fitbit to count your miles. You’ll be surprised how quickly they add up. If you are in a hotel, it goes without saying that you should take the stairs whenever you can.

4- Set goals in advance

Decide how many minutes of exercise you would like to get in while you are on vacation. Next, decide how many days you will need to get in that amount of time. For example, if your plan is to get in 75 minutes of vigorous exercise you might decide to workout three days for 25 minutes. Putting your workout in context makes it seem less burdensome and can make it easier to get it done.


5- Make working out a group goal

Vacation is about connection or reconnection to self and others. Exercise is a great way to facilitate that connection. Get others in your group to join you on a bike ride, hike or even a game of Frisbee, volley ball or flag football. You’ll share plenty of laughs and get some exercise in at the same time.

The key to keeping your workout routine up while on vacation may be to change the way you look at your routine. Your ultimate goal is to keep moving and elevate your heart rate a bit. It is okay to do something different from your home workout routine. There are a number of ways to do this that are fun and vacation friendly. Let this be a time to explore not just a new city, but also new ways of working out.

5 Health Benefits of Aerobic Exercise you didn't know.

Most individuals who practice aerobic exercise is aimed at burning calories and burning, there is increased demand for energy by the body. Some forms of exercises can be slightly better when the only goal is weight loss, but any form of aerobic will burn fat. Everyone knows that weight loss only occurs if you spend more calories than you consume, aerobic exercises are a step in the right direction.

Aerobic exercise not only serve to burn fat, there are a variety of health benefits.

Some Benefits:

1-Improved Heart Health

The first benefit is the improvement in heart health. Your heart is a muscle like any other, to make it stronger you need to work it. If you neglect the "training" for the heart, over time the chances are great you develop various kinds of diseases.

2-Increase Metabolism

Another important reason to do cardio is its effects on metabolism. In addition to increasing your heart rate, aerobic exercise also increase the speed of various processes in the body, therefore your metabolism.

The more intense aerobic exercise, the greater the increase in metabolism. Everyone knows that the faster the metabolism, the higher the burning of calories and fat.

3-Improved Hormone Diagram

Aerobic exercise alters the release of certain hormones. As the hormone of happiness, never felt extremely well after a cardio session? Now you know why. The release of these hormones can help with symptoms of depression and muscle fatigue and also help in reducing the appetite.

Individuals who do aerobic often have an expectation and much better quality of life than people who avoid aerobic.

4-Increased Resilience

Some types of aerobic exercise, usually of low or moderate intensity, can increase the body's ability to recover. After a heavy workout at the gym, jump on the treadmill for a light walk, can help the body release some substances created by the body in weight training, one example is lactic acid.

This can help prevent pain the next day and helps the body to bring more oxygen to the muscle tissues help in the repair and reconstruction of muscle process.

Conclusion

Now you know the basics of aerobic exercise, its benefits and the importance of including it in your routine. Make good use of this knowledge to increase your workouts to the next level.

Muscle & Fitness: Best Fat Burners For Ripped & Sexy Body.

If you’re looking to shed weight fast, fat burners are becoming an increasingly popular option. From the promises that most adverts make, you’d be forgiven for thinking fat burners are magic pills that melt away excess fat as you sit at your desk. In fact, they’re designed to speed up the rate you can lose weight when combined with a healthy diet and regular exercise.

 2 Shredded by Beast Nutrition combines thermogenic ingredients with stimulants like caffeine and herbal diuretics to keep your energy levels high and your water retention low throughout your diet.

√Helps to keep your appetite under control
√Includes caffeine to give you the energy you need
√Reap the thermogenic effects of Green Tea Extract
√Chromium improves your body’s ability to metabolise carbohydrates
√Includes Salicin extracted from White Willow Bark to enhance ingredient efficacy.

This fat burning supplement for men may have moved down a couple of positions in our list of top thermogenic this year, but it is still a formidably strong product that you won’t want to take lightly.

The Perfect Breakfast Routine to Maintain a Healthy Weight.

Increasingly busy lives often means less time for healthful practices like eating breakfast or getting regular exercise. Taking the time for these habits may actually yield more time in the form of increased energy, productivity and focus. In other words, if you don’t have a breakfast routine developing one is a good idea for more reasons than one.

For example, eating breakfast may help you maintain a healthy weight. Studies have shown that skipping breakfast increases the likelihood of overeating or making poor food choices later in the day. There are other benefits, too. Eating breakfast can help you do better by boosting brain power, mental energy and concentration. That sounds like the makings of a pretty good day.

•What to Eat for Breakfast

Include lean protein in your breakfast routine. A whole wheat English muffin with egg and a few slices of tomato with spinach or avocado is a great choice. You can put eggs and salsa in a tortilla, too. If you are worried about time just microwave the egg and you have breakfast on the go in less than a minute. Other good choices on the go include bananas and hard boiled eggs. You can have low fat yogurt with berries or oatmeal with raisins and nuts if you have more time at home.

•Is Breakfast the Most Important Meal of the Day?

Some studies dispute the value of breakfast as well as claims that it is as the most important meal of the day. My lived experience does not bear this out. Although I eat breakfast most days on the rare days that I skip it I am so uncomfortably hungry it is difficult to focus on anything other than my hunger by about 10am. If you aren’t sure about the value of a good breakfast, try a personal challenge. Keep a food diary for about one week. Note what you eat (including calorie count) and how you feel in terms of energy and focus on a scale of 1-10.


•Benefits of Breakfast

According to Johns Hopkins Bloomberg School of Public Health, eating breakfast gives you a head start on getting the vitamins and nutrients you need to meet daily requirements for optimal health. Breakfast also gives you enough fuel to get through the morning without the slump to slow you down.

•Find Time to Fuel Up

Does the morning rush make you reach for a donut and head out the door? You can do better. If you can’t get up ten minutes earlier you can plan ahead. Prep your breakfast the night before or think easy morning convenience when shopping.  Also make choices you will be excited about so getting breakfast together doesn’t feel like such a chore. You wouldn’t send your child out without a good breakfast. Be just as good to yourself and start your day off right with breakfast.

Best AB Exercises for the Office you should know.

There’s only one trick when it comes to exercise: consistency. You’ll get the best results for your efforts if you practice stretching, aerobic and strength building exercises on a regular basis. And don’t let working in an office all day throw you off your game. If you want to focus on your abs, you can perform a variety of exercises at work that take just a few minutes to an hour. Practice these ab exercises on a daily basis to tone and strengthen your core.

1- Magic Carpet Ride

Sit down in any office chair with arms, and you can go on a Magic Carpet Ride that engages your transversus abdominis, the large muscle in your lower belly; and the rectus abdominis, your six-pack. Before you take off, cross your legs at the ankles, raise your knees and lift your feet off the floor. Grip the arms of your chair firmly. Pull in your abdomen and push down with your hands, lifting yourself off the chair a few inches. Hover for 10 to 20 seconds, breathing normally, and then lower yourself slowly back down into the chair. Wait for 30 seconds and then repeat the sequence up to five more times.

2- Up and Over

This ab exercise does double duty as an effective stress reliever for your torso and shoulders while working your obliques. Hold a water bottle sideways with both hands. Plant your feet firmly on the floor and raise the water bottle over your head. Keep your back straight and your abs pulled in. Exhale and bend at your waist to the left. Inhale and return to the starting position. Repeat on the right, and then nine more times on each side. Perform one to three sets every hour or so, waiting a couple of hours after lunch before performing any ab exercise.

3- Chair Curls

As an alternative to the traditional floor-bound crunch or sit up, the Chair Curl is intense but effective. Sit forward in your chair, straighten your back and contract your abdominals. Grip the side edges of the seat of your chair. Inhale, and then on an exhale, lift both of your knees slowly toward your chest. Inhale and just as slowly return your feet to the floor. Do 10 reps at least four times a day.

4- Stability Ball

If your office rules allow it, bring a stability ball to work. Evidence reveals that sitting on a stability ball all day can provide more discomfort, especially for your lower back, than benefits; but switching between your office chair and the ball every couple of hours for short periods of time will give your abs a mini workout. Maintaining your balance while seated on the ball means that you’ll be engaging your core muscles to make frequent micro-adjustments.

Muscle & Fitness: Popping Shoulder With Pushups 4 Better Results.

Shoulder popping can be painful, and it sometimes indicates an underlying muscle or joint problem. Many people experience popping during pushups because they work the shoulder muscles and move the shoulder joint. If your shoulder starts popping while you're exercising, stop the exercise and rest for a few days. If you experience pain or the popping gets worse, consult your doctor.

1- Popping Joint Causes:

Popping is common around joints such as the shoulders and elbows. While it might feel like your bones are popping, it's rarely the bone that is the culprit. Instead, popping sometimes occurs when you stretch a joint capsule as gas is released from synovial fluid, a lubricating fluid that exists in your joints. Additionally, when your tendons, ligaments and muscles move, they sometimes pop, particularly if they're very tense or you are injured. Arthritis can also cause your joints to pop, because there's less cartilage around your joints to cushion their movement.

2- Pushups and Popping:

To understand the cause of the popping when you do pushups, take note of when it occurs. If you hear popping randomly throughout your pusup, it could indicate tight muscles, but if the popping reliably occurs with a certain movement, it might be caused by gas escaping the synovial fluid or a joint issue. Pushups force you to support most of your body weight with your arms and shoulders, and this can cause popping that might not otherwise occur. While popping doesn't always mean there's something wrong, if the popping is painful, you should stop doing pushups and seek the advice of a health care professional.

3- Preventing Popping:

Stretching before and after your workout routine can help loosen up tense muscles and reduce your risk of both injury and popping. Sit up straight, bend your elbows and push them toward your back as if you are trying to touch them together until you feel a stretch. Next, cross your arms in front of you across your chest. Push your hands back toward your chest until you feel a stretch. A gentle massage can also alleviate popping. Some popping is caused by myofascial trigger points, which are small knots of tension in your muscles. Push on these knots, massaging in one direction, to loosen them up. You can do this on your own using your hands or a massage cane. If massaging a particular area requires you to strain to reach, avoid doing so and ask someone else to do it instead.

4- Popping Treatment:

If popping is painful, talk to your doctor to ensure you don't have a joint problem or injury. Sometimes a few days of rest is all it takes for the pain to subside. Alternating hot and cold packs increase circulation to the affected area and can speed up healing time. If you have arthritis, regular exercise can strengthen your joints, but you should not do any exercise that is painful. Ask your doctor if pushups are OK for your specific situation.

Best Walking Program If you Struggle with Obesity.

If you struggle with obesity, you may feel discouraged about exercise. Carrying extra weight can make even the simplest exercise seem overwhelming. If you want to start a exercise program that can make your cardiovascular system healthier, tone muscles and increase energy, walking is a sensible choice. You can start slowly, work out at your own pace and experience improvement in your health if you walk consistently.

1- Check with a Professional

Most exercise programs come with a disclaimer to consult your physician before beginning any exercise program. This is especially crucial if you are obese, as you may have health problems such as high blood pressure, diabetes or heart disease that can be affected by exercise. It may be a good idea to find a certified exercise physiologist who can design a program tailored to your specifics needs. A professional can also be a helpful resource if you encounter problems such as pain or injury during your program.

2- Start Small

Once you've consulted a physician, you're ready to start. Wear loose, comfortable clothing and supportive walking shoes. There is no need to get special athletic clothing, unless it motivates you to get out there and walk. If counting distance seems too daunting, set your initial goals with landmarks. For example: "This week I'll walk to the end of the block and back every other day." Even the smallest increments, performed consistently, add up to better fitness over time.

3- Set Goals and Rewards

As your confidence and stamina increase, try setting reasonable goals and giving yourself pleasing, non-food rewards such as a new movie, music or a household item you've been wanting. As you see changes in your body, splurge on a new pair of walking shoes or a colorful warm-up jacket. When you hit time or distance milestones, such as walking for a half hour or a full mile, try planning a reward that incorporates your healthier lifestyle, such as taking a day trip to a park, lake or recreation area with a friend. Adding new activities can help you keep positive momentum in your life.

4- Change It Up

As you add time and distance to your walking program and have more energy, you may find that you lose your initial fears of pain, fatigue or injury. As your fitness daring increases, add small challenges to your program to avoid boredom. Try changing your route's scenery, adding small hills or minor obstacles or adding occasional step-ups on a low bench or wall pushups against a building. Be creative, as long as it feels safe and changes up your workout.