Women Gyms – 3 Reasons Why Use Them

by Weight Loss - April 11, 2019

Women Gyms – Are they Better?

There are lots of great fitness centers and gyms operating these days, and many of them try to cater to just about everyone who might be looking for a place to get in shape and participate in an effective workout.

While a general fitness center might be good for most people, some women enjoy specialization and prefer to workout at women’s gyms. Gyms that focus on serving only women offer unique benefits over a general facility.

So let’s take a look at those advantages:

Advantage #1 – Privacy

Women gyms allow females to exercise without the fear of being oogled or approached by men during their workout. Let’s face it, there are no doubt a lot of people who believe that today’s gyms function as modern-day singles bars, when in fact most people — especially women — go to their fitness center of choice in order to help themselves get in shape. They aren’t there looking for a date, so women only gyms provide female patrons the opportunity to workout and to feel comfortable at the same time. When a woman is exercising, particularly if she’s not looking her best because of the effort she’s putting in, she probably doesn’t want to worry about being hit on by a stranger.

Advantage #2 – Specialized Training

All women only gyms offer tailored programs. That means that a woman who enrolls in a females only fitness center should expect to find that there are classes and programs designed for the unique specifics of a female’s body. We all know that men and women are different in lots of ways. And those differences include our bodies and how they work and develop. Hence, women gyms give females the opportunity to work under the guidance of instructors focused on their special needs. That’s a major benefit to the body-conscious lady.

Advantage #3 – Size

It seems that generally speaking, women only gyms are smaller and more intimate. Co-ed fitness centers (like those well-known major mega gyms) can be huge and, at times, overwhelming. A smaller and less intimidating gym can make it easier for someone to focus on their conditioning without feeling lost. Additionally, women only gyms quite often strive to provide a sense of intimacy and pride themselves of being compact and effective, with a minimum of hype and a premium on providing a quality workout experience without making their patrons feel overwhelmed.

If you’re a woman looking for a fitness center that caters to women only, you’re in luck. There are a number of terrific women’s gyms operating practically in every community. In the end, such centers offer comfortable and safe environment for women to workout.

Women Gyms offer the best options for females. Well worth using them!

10 Weight Loss Tips Losing Weight Made Easy

by Weight Loss - April 7, 2019

10 Weight Loss Tips that Work Well.

Jannis Brandt

Have you have been trying to lose weight for sometime, but you feel like you are getting no where? You are becoming frustrated and you feel that you are out of options and nowhere else to turn. Well there are 10 weight loss tips that you may not have tried that you probably will need to be aware of. These ten tips will actually help you succeed in your weight loss program.

1. Drink a Lot of Water.

* You need to begin your weight loss program by drinking plenty of water. When you are dieting this usually consists of eight to ten glasses a day. This water will help you keep hydrated, detoxified, and will help you keep those nasty hunger pangs at bay.

2. Meals, Have at Least 3 Large and 2 Small Ones Daily.

* You should have at least five if not six meals a day. This should consist of three large meals for breakfast, lunch, and dinner and at least two small calorie snacks usually mid morning and early evening. This will be great for your metabolism. Also by no means are you to skip meals. If you skip meals then you will cause your metabolism to become off balance.

3. Have Regular Workouts.

* Regular exercise is great when you are trying to lose weight. It will help in increasing your metabolism and also increase your overall fitness levels. Try things such as a brisk walk, jogging, and bike riding among others, as these are all good for your heart. You can also try weight training as it will help you build up your muscle and also build up your endurance.

4. Work on Your Mental Outlook.

* Mental workouts are also important to your weight loss program. Things like Yoga and Meditation will help lower your stress, allow you to experience mental relaxation and improves your concentration. Both the mental and physical exercise if combined correctly will help with your personality and overall physical health.

5. Eat Instead of Drinking.

* It will be much healthier for you, as a whole, to eat rather than drink. A lot of people believe in an all liquid diet but you need to realize these are not good. All you are basically taking in is pure sugar.

6. Read Food Labels Carefully.

* You need to pay close attention to all food labels, especially when you are trying to lose weight. In doing so you need to compare calorie intake and overall healthiness of the food.

7. Be Aware of Portion Sizes.

* You need to pay attention to your portion sizes. It is one of the most useful steps to proper weight loss.

8. Low Fat and Low Sugar Foods.

* You need to be sure to choose foods that are low fat and with low amounts of sugar.

9. Develop and Follow a Sleeping Routine.

* A good night sleep is also essential to proper weight loss. You also need to make sure you are going to bed and getting up at the same time every day

10. Write Down a Daily Journal.

* You need to do a daily diary/journal on all the food that you take in and carry it with you at all times. This will help you keep track of the calories that you have already consumed for the day which allows you to plan your next meal more effectively.

Finally, follow these 10 Weight Loss Tips and you will be losing weight in no time.

Mindfulness Tips – Learn how to use it.

by Weight Loss - April 3, 2019

Mindfulness Tips for Beginners.

Lesly Juarez

Mindfulness is a practice that allows you to stay present, be non-judgmental, accept what is happening now in your life, and focus more on each action you take throughout the day.

It provides many health benefits. Reduce stress and anxiety, giving you a more positive outlook, and helping you focus and succeed. In other words, lead you to health and wellness

Here are some mindfulness tips for people just starting out.

Work on Your Concentration

Mindfulness is called a practice because it is not a natural skill everyone possesses. You need to practice it every day, and over time, it becomes just as natural as breathing. However, you need to start somewhere, which is typically with concentrating.

If you are like most people, you go through your day completing tasks in a mindless way. Your mind probably wanders off and focuses on other things, like what you need to do later, making a mental to-do list, and thinking about a fond memory.

What you need to do with mindfulness is concentrate on what you are doing or experiencing right now, not in the future or the past. This takes a good amount of focus and concentration in order to stay mindful.

Understand the Misconceptions About Mindfulness

People often confuse mindfulness and meditation because they can be done together, but they are not the same thing. Make sure you understand what mindful is and what it isn’t, as there are some common misconceptions about it.

Mindfulness is not meditation, where you clear your mind and achieve a zen level of peace and tranquility. Mindfulness is more about focusing on what you are currently doing or thinking about, and staying mindful of it.

You are trying to focus your attention on what is happening in this very moment, instead of trying to think about nothing.

Be Mindful with Mundane Activities

An easy way to start practicing mindfulness is to focus on any mundane or simple activity you do during the day. This can be eating a meal, brushing your teeth, writing in a journal, driving to work, or petting your dog. As you participate in this activity, try to be mindful of it, the sensations, and focus on the task at hand.

This will also help you to understand when you tend to zone out, such as while you are driving to the store or when you are using your phone. You want these activities to be as mindful as possible.

Above are some great Mindfulness Tips. There many more to learn. Read about it.

Use Calorie Counters – Stay Lean

by Weight Loss - March 30, 2019

Use Calorie Counters to shed pounds.

Food calorie counters are the secret weapon in your weight loss arsenal. There is no doubt that losing weight is hard. Portions get bigger and bigger, more calories are pushed into our faces. Additionally, our foods are filled with trans fats and high fructose corn syrup.

Why use Calorie Counters.

Frankly, it’s a miracle that anyone ever manages to lose weight and, not surprisingly, most people don’t. Food calorie counters however, are a great tool to get there. All it takes is a little knowledge, a little willpower and some help from one of the food calorie counters. Essentially, all diets work under the same premise. Therefore, eat less, and you will start losing weight. It really is that simple.

Most diets work by omitting one of the three macronutrients, usually either fat or carbohydrates. If the diet restricts carbs, the natural satiating properties of fat and protein will keep you fuller. If they reduce fat and have you focus on complex carbs, the sheer bulk of the food will automatically reduce your calories.

This is effective, but it means that you have to omit foods you really like. This is something that food calorie counters help you avoid. They allow you to have the knowledge of calories and nutrients that will allow you to lose weight permanently, quickly and easily.

How do they work.

Food calorie counters are exactly what they sound like: books or computer programs that allow you to look up the caloric content of any food you eat. Phone Apps make it much easier than before. Now all you need to do is select your foods from a pull down menu and the food calorie counters will calculate the levels for you.

This allows you to lose weight by putting the power in your hands. What you have to do is take in fewer calories than you are burning. The easiest way to do this is by making certain food substitutions. If you know that the mac and cheese you’re eating contains 700 calories, a calorie counter will tell show you alternate foods that can half that amount.

Food calorie counters allow you to tailor your portion size. By properly adjusting your meals, you will have the best of both worlds: eat what you want and lose weight. Additionally, it doesn’t take a huge amount of calories to lose weight; even dropping 200 calories from your daily menu will have you losing 20 pounds over the course of the year.

Hence, when used properly, food calorie counters are a powerful weapon in the war against fat.

Using Rebounders – Getting Fit the Simple Way

by Weight Loss - March 26, 2019

Using Rebounders for Fitness.

Clem Onojeghuo

Rebounder is simply a term used for a mini trampoline. The popularity of using this type of device has grown significantly because of all the health benefits associated with it.

People of all ages and health conditions are using them to improve their health and fitness.

Rebounders are available at sporting good stores and online. Choose a sturdy model with six legs. Models with only four legs may tip over and be dangerous. Choose one that folds under a bed or in a closet.

Who can use a Rebounder?

Rebounding is popular for people of all ages and physical abilities. Because of the low impact it has on the joints. The springs in the system help cushion blows, reducing risks associated with traditional aerobic exercise. Exercises can be as varied as your imagination. The important thing however, is to bounce for a period of time to get your heart rate up. There are numerous videos available that teach you how to use it.

Benefits of Using Rebounders

Bouncing stimulates the metabolism, circulates oxygen, and strengthens the heart. It increases the capacity of the lungs and improves muscle tone. It also helps enhance the immune system, aiding in the prevention of illness. This is a great tool to help combat obesity by providing valuable, low impact exercise. Exercise has been shown to reduce tension brought on by everyday stress and pressures. Rebounding enhances this element by being particularly fun. From children to seniors, this type of exercise is greatly enjoyable.

Rebounding can help reduce risk of cardiovascular disease. It can also improve coordination and balance. If you have incontinence problems, rebounding can actually help by exercising and strengthening muscle cells. You will see improved bladder control in a short period of time. It is also an ideal exercise routine for anyone recovering from ailments such as broken bones or strained muscles. Since bouncing does not work against gravity, there is no undue strain on muscles and joints. You can help strengthen them without causing harm.

Rebounding has become a widely popular form of aerobic exercise. Additionally it offers psychological benefits by reducing stress.

It is also one of the most fun forms of exercise. Who doesn’t like to bounce?

Finally, using rebounders regularly will keep you trim and fit for years to come!

Fighting Arthritis – Practice Yoga

by Weight Loss - March 22, 2019

Fighting Arthritis with the help of Yoga.

Marion Michele

Exercise is often recommended when you have arthritis, and yoga is one of the top exercises you can do. It is a gentle type of conditioning exercise that is very easy on your joints. Additionally, it can be modified to suit the type of arthritis you have. Especially useful duringthe days when you are in a lot of pain.

Yoga is a known vehicle to achieve fitness and well being. Used properly, it will be very beneficial for persons with arthritis.

Go Slow With Yoga

Before getting into some of the better yoga poses for arthritis. You should not go to any yoga class and try to do all the moves. You will have difficulty with some of them because they are not meant for people with joint pain. For example, there is quite a lot of floor work that requires balancing some of your weight on your hands. This puts a lot of pressure on your hands and wrists, so it can be painful. Don’t rush into yoga, but instead go very slowly and work with a yoga instructor who can modify some of the moves for you.

Sun Salutation

A good yoga move to start with if you have arthritis and are new to this type of exercise is a sun salutation. This is really easy on your body, relaxes you, and is good to do in the morning before starting your day. To do a sun salutation, you just need to stand up with your feet touching and hold your hands to your heart with your palms together. Focus on your breathing as you exhale, raising your arms up as you do so. When you inhale, bend back and stretch your arms into the sky.

Child’s Pose

The next type of yoga move that is good for fighting arthritis is the child’s pose. The child’s pose stretches out your lower back and can help to give you more strength and flexibility in your core. The child’s pose is done on the ground with your knees on the ground and toes together. Reach your arms forward and to the ground, dropping your head as you do so.

Speak to your yoga instructor when taking a class in order to learn other moves that will be good for fighting arthritis.

Does Weight Training Burn Fat?

by Weight Loss - March 18, 2019

Does Weight Training Burn Fat? – If So, How Does it Work.

Alora Griffiths

People looking to lose weight think they need to eat much less and move much more. In order to do this, many people start crash diets and cut out vital nutrients from their diets. They also start doing tons of cardio. They soon discover that they’re not losing pounds as quickly as they had hoped.

Is cardio good for burning fat?

Yes, cardio can burn fat and help you to lose weight, but running endlessly on a treadmill at the same speed isn’t the most efficient way to make the most of your time and energy. With regular cardio, you will start seeing changes, but weight training can help to maximise the efficiency of your workouts.

How does weight training help burn fat?

The great thing about weight training is that you can burn calories long after you’ve finished your workout. With cardio, once you step out of the gym or return from your run, you won’t be burning calories any longer. With weight training, you can burn more calories for up to 48 hours after you’ve finished exercising. This is great news for people who don’t enjoy going to the gym.

Another way weight training helps you to burn fat is by helping to build muscle. When your body builds muscle, it turns the excess fat you have into muscle instead. Even if you don’t see a change on the scale, you’ll definitely see a change in your shape and size. Fat takes up a lot more space than muscle does, so you’ll weigh the same but you will look and feel smaller.

Doesn’t weight training make you really big?

People who want to lose weight, particularly women, shy away from any type of weight training. They believe it will make them bigger. Even though they will build muscle rather than fat, the idea of getting bigger really puts them off. It’s important to note that you would have to lift very heavy weights for long periods of time in order to build any real amount of muscle mass. Hence, the danger of getting ‘too large’ building muscle is very unlikely.

What’s the best way to burn fat?

The best way to burn fat when in the gym is to combined HIIT (high intensity interval training) cardio with weight training. This will ensure that you get the most out of your time in the gym and burn the maximum amount of excess fat possible.

Finally, Does Weight Training Help Burn Fat is best answered by the type of workout you do. All types do, but HIIT doesit best.

Healthy Foods – Eat them regularly

by Weight Loss - March 14, 2019

Healthy Foods You Should Eat Every Day.

kkolosov / Pixabay

While the term healthy foods is a little subjective, based on food preferences and dietary restrictions, there are some foods that are ideal as long as you are able to eat them. As long as none of these foods are a potential food allergy for you, they are recommended to be eaten on a daily basis. They make Healthy Diets that contribute to further your Fitness and Well Being.

Leafy Greens

Eat your leafy greens! Spinach is one of the healthiest greens you can eat, and goes great with many types of meals. It doesn’t have a strong flavor, so most people enjoy this green. It goes great in salads, breakfast scrambles and omelets, pasta, and so many other foods. Try to add more spinach and other leafy greens to your daily diet in order to get more vitamins and minerals including folate and omega-3s. If you aren’t a fan of spinach, try other dark leafy greens like collard greens, romaine, or kale.

Nuts

Unless you have a nut allergy, these should definitely be on your list! Nuts are a wonderful source of protein, fiber, and healthy fats. They increase your fiber when you don’t get a lot of it from fruits and whole grains, plus are a source of plant-based protein if you are a vegetarian or vegan. If you are sensitive to peanuts, which is actually a legume, go for healthy nuts like brazil nuts, walnuts, almonds, and pecans. There are so many to choose from.

Berries

When it comes to fruit, it doesn’t get much better than berries. You will get lots of healthy antioxidants by eating more berries like blueberries, strawberries, and raspberries. These fruits are delicious and sweet, but don’t have as much sugar and carbs as other fruits. You can get a nice boost to your heart health, and have a healthy snack without a lot of added calories.

Avocado

For more healthy fats in your diet, add some avocado. This will increase your fats and calories, which are needed for a well-balanced diet. Avocado is great in a green smoothie in the morning, on toast, diced up as a side dish or in a salad. You can also use it as a healthy dip for whole grain crackers or raw veggies.

Yogurt

Lastly, if you can handle dairy, yogurt is great to have every day. This will help to provide probiotics, calcium, and many vitamins and minerals your body needs to grow healthy and strong.

Healthy Foods will keep you in good condition for years to come. Try them!

Morning Meditation Routine

by Weight Loss - March 11, 2019

Morning Meditation Routine – Why You Need It.

Mitchell Griest

When you wake up in the morning, do you feel ready to tackle the new day? Does your daily routine include breakfast and time with the family? Do you ever get ready mentally to face the new day?. Sometimes people go through life on autopilot, instead of taking the time to reflect a little. If they did, then they might be able to find wellness, joy and balance in their lives.

This article will be discussing how to add a morning meditation routine.

How to Start the Day – Breathe and Visualize.

There are many people who wake up and run to get their morning cup of coffee. However, replacing it with a morning meditation routine is a great place to start. When you wake up, take time to drink a glass of water or tea. Then sit in a quiet space and focus on your breathing. Be sure to inhale and exhale at an even slow pace. If you go too fast, you may begin to hyperventilate, so be patient with this practice. See yourself charging through your day feeling alert and ready for the challenges. Visualization is a huge part of your thinking process.

Focus on What Has to be Done – Set the path to do it.

After you have had your breathing moment go over the things that you need to do that day. Write them down, go over the list and make sure you have them in your head. Visualize completing each task in the order that makes the most sense to you. Know the paths that you will take to get there. This will lock your goals in an order that you can easily track through the day. Additionally, make sure you have a positive attitude about finishing your tasks.You don’t need to know Yoga to do this.

Avoid Distractions – Discard what is not Necessary.

Stay focus on the things that are at hand and avoid getting distracted. Again visualize yourself putting other matters aside until a more appropriate time in the near future. If you allow your mind
to torture itself with clutter, it will prevent you from making progress. Focus only on what is important.

Find Appreciation for The Less Exciting

Tackle first those things that aren’t much fun but are necessary. Make them part of your morning meditation. And never forget why you are doing it. Hence, it will bring you appreciation to the fact that you are making life better for you and your family.

Finally, make this morning meditation routine the daily starting point to success!

Toning Your Body Without Getting Bulky

by Weight Loss - March 7, 2019

Toning Your Body Without Getting Bulky – How Can You Do It?

FitNish Media

When many women think about lifting weights, they instantly think about getting big and bulky. While this is the look that some women want to achieve. Many women don’t like the thought of becoming bulky after lifting weights. As a result, the weights section of the gym is often full of men building muscles and few females. However, lifting weights doesn’t mean that you’ll automatically become big and bulky. No matter what your gender is, you should embrace the weights and add strength training into your workout routine.

What should you do to avoid bulk when toning your body?

Some women have been losing weight for a few months and just want to tone up their bodies rather than build any substantial muscles. Since your skin is elastic, it is able to expand and retract with the changes your body makes, such as gaining or losing weight and changing shape when you are pregnant. Lifting weights is a key part of not only helping your skin to retain its elasticity, but also helping to prevent any loose skin after you have lost weight.

If you’re worried about becoming bulky but you just want to tone up your body, start off by lifting small weights (around 2-3kg). You can even lift smaller than this if you feel it is too heavy for you. The key with toning is to lift smaller weights but do more repetitions. Building big muscles requires fewer reps and heavier weights. That’s why many toning exercises will encourage you to lift 1-2kg weights around 15-20 times, rather than 20kg for 8-10 reps.

What if you don’t want to use weights?

You don’t have to use weights in order to tone your body. They are many exercises which will help you to tone up different body parts. Squats for improving your thighs and bum, and various arm movements to get rid of upper arm fat.

I’m doing toning exercises and not seeing results; what am I doing wrong?

In order to see the results you want from toning your body at the gym, you need to also eat a healthy balanced diet. Drinking plenty of water will help your skin’s elasticity. Hence, try to cut out soda and other sugary drinks and replace them with water.