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Body Weight Workout

Body-weight Workout:

One of the biggest misconceptions about exercising is that you need fancy equipment or a gym membership. In fact, all you need is a little space and motivation!

Body-weight exercises can help you increase muscle tone & strength, improve joint function, and increase your overall health and fitness. Body-weight exercises are a great way to get a total body workout because they involve many different muscle groups
Here are some of my favorite body-weight exercises to incorporate into your in-home workout.
Beginners should start off doing 3 sets of this total body-weight workout.
Jumping Jacks: 30 reps
Squats: 10 reps
Lunges: 10 reps each leg
Bridges: hold for 30 seconds, rest for 30 seconds. Repeat 3 times
Dips: 10 reps
Push-ups: 10 reps
Planks: (Middle / Right / Left) 1 rep of each – Hold for 30 seconds, rest for 30 seconds. (Increase to holding for 45 seconds, and eventually try to hold for one minute)

You can kick off your new healthy lifestyle right from your own living room:)

Strength training will get you stronger, leaner & healthier

Strength training is an important part of an overall fitness program. 
Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue!
Strength training is a key component of overall health and fitness for everyone.

Muscle mass naturally diminishes with age. If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body, strength training can help you preserve and enhance your muscle mass at any age, it also helps you
Develop strong bones,control your weight, boost your stamina, manage chronic conditions, and sharpen your focus

Strength training can be done at home or in the gym. Common choices include:
• Body weight. You can do many exercises with little or no equipment. Try push ups, pull-ups, abdominal crunches and leg squats.
• Resistance tubing. provides resistance when stretched. You can choose from many types of resistance tubes 
• Free weights. Barbells and dumbbells are classic strength training tools.
• Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.
When to expect results

You don't need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting 20 to 30 minutes are sufficient. Better yet, results are quick. Expect to enjoy noticeable improvements in your strength and stamina in just a few weeks. If you keep it up, you'll continue to increase your strength, even if you're not in shape when you begin.

Common Muscle Building Mistakes!

Have you ever wondered why some people are constantly at the gym and yet have nothing to show for their effort? They visit the gym on a daily basis, but still after months they look no different.

Common muscle building mistakes that should be avoided in order to gain the body you want.

Lack of Rest - Among the most common muscle building mistakes is lack of enough sleep and rest. Muscles grow when individuals are asleep.

Over-training - Even if you get enough rest, over-training will still hamper your muscle building efforts. This is because an overworked body is easily damaged. Therefore, during rest the body concentrates on repairing the affected body tissues and muscle ligaments instead of building muscles. So limit your workout sessions and not overwork your body

Nutrition - While training to build muscles, individuals are supposed to ensure they eat a balanced diet, which contains a high percentage of proteins.

Fluids - it is advisable to drink water before, during and after the workout sessions. This is because while training individuals lose a high percentage of their body water.

For information about fitness and weight loss training contact us


Anti Aging Skincare Products for Men and Women

As we age the structure and appearance of our skin changes. It becomes more demanding and sensitive. Once we turn 30, the cellular renewal cycle slows down noticeably. The epidermis takes longer to renew and regenerate. Our skin becomes thinner and loses its elasticity. The first fine lines and wrinkles around the eyes and mouth become visible. When the skin is out of balance due to age, sun damage and toxins, the skin loses its normal functions. We can restore this balance and encourage the skin to rejuvenate and live in a more youthful state by using the right skincare products.  Visit Vitalize Anti Aging skincare  website


How the stress Hormone Cortisol Affects Weight Loss?

How the Stress Hormone Cortisol Affects Weight Loss?

What is Cortisol?
Cortisol is a hormone that is secreted by the adrenal glands. It regulates blood pressure and regulates the body's use of macronutrients. Cortisol also affects the release of insulin release and your body's ability to convert sugars into energy.

In stressful situations, extra cortisol is released to provide an immediate, easy-to-use energy supply. While this reaction is helpful in life-or-death situations, it actually becomes harmful when it occurs in response to minor everyday stresses Chronic stress, over-working, and insufficient sleep cause a chronic excess of cortisol, which is harmful in the short-term and life-threatening in the long-term.
The Drawbacks of Too Much Cortisol
• Suppressed thyroid function
• Lowered immune response
• Imbalanced blood sugar
Over the course of a lifetime, excess cortisol is associated with far more damaging effects such as :
• Loss of muscle mass, which also slows your metabolism.
• Chronically increased blood sugar, which increases appetite, cravings for harmful sweets
• Accumulation of body fat from stress-eating, which tends to add fat around the abdomen. 
• Excess cortisol also inhibits your body from burning fat for energy. Without an optimal ability to burn fat, sustainable weight loss becomes exceedingly difficult.

Managing Cortisol for Weight Loss:

Cut down on caffeine
Exercise efficiently and frequently
Schedule relaxation time
Get enough sleep 
Read some motivational quotes to feel inspired 
Add more Love, and Laughter to your life

When should we start an Anti-Aging skin care routine?

Anti-aging means different things at different ages. The good news is that no matter how old we are, what we do starting today can make a big difference!

The most effective parts of an anti-aging skin care routine is to Include sun protection, skin care products with retinols, peptides, and antioxidants as ingredients, and a leafy green diet rich in antioxidants,also getting enough sleep contributes to the fight against aging by aiding and enhancing the body’s restorative processes. 

the biggest misconception about aging is that when you hit a certain age, it's too late to do anything. The truth is, it's never too late to help yourself look and feel better. Our bodies are designed to self-repair if we give them the tools they need.

Here is An Effective & Healthy Skincare Line both for Men and Women!
Vitalize Anti Aging Skincare Products for Men and Women are the most advanced multitasking moisturizers and facial serums use multiple natural compounds to turn back the clock and change the skin at the cellular level. 
Please visit the website for more information

The goal is to look like the best version of ourselves, and to look even better at 50 and 60 than we did at 40!

What Women Need to Know about Osteoporosis


Being female puts us at risk of developing osteoporosis and broken bones. Here are some facts:

• Of the estimated 10 million Americans with osteoporosis, about eight million or 80% are women.
• Approximately one in two women over age 50 will break a bone because of osteoporosis.
• A woman's risk of breaking a hip is equal to her combined risk of breast, uterine and ovarian cancer.
There are multiple reasons why women are more like to get osteoporosis than men, including:
• Women tend to have smaller, thinner bones than men.
• Estrogen, a hormone in women that protects bones, decreases sharply when women reach menopause, which can cause bone loss. This is why the chance of developing osteoporosis increases as women reach menopause

Now the good news:
People used to think that osteoporosis was an inevitable part of aging. Today we know a lot more about how to prevent, detect, and treat the disease. You are never too young or old to take care of your bones

Why do health experts recommend exercise for osteoporosis?

When you exercise, you don't just build muscle and endurance. You also build and maintain the amount and thickness of your bones. You may hear health professionals call this “bone mass and density.”
Three types of exercise for osteoporosis are:
Weight-bearing exercise such as Walking, Hiking, Dancing, and Stair climbing

Resistance exercise such as Free weights or weight machines at home or in the gym, and any water exercise

Flexibility exercise such as stretching, Yoga, and Pilate

All three types of exercise are needed to build healthy bones

Benefits of Foam Rollers

One of the biggest causes of joint/muscle pain/problems is tightness that leads to misalignment and compensations. Always end your workouts with some stretching and rolling to relax the muscles used, and breakup the tight/knotted muscles. This keeps your muscles loose and able to perform their best.


Foam rolling smooths and lengthens your muscles, and breaks up adhesion and scar tissue. Another benefit is that it helps your muscles relax by activating the sensory receptors connecting your muscle fibers to your tendons..

When you begin foam rolling, you may feel like you've entered a love/hate relationship. But over time, you'll realize it's so important that you'll wonder why you never did it before. If you work out regularly, have tight muscles, suffer from injuries, have muscles imbalances, feel stressed or experience tension in your body, then foam rolling is meant for you

By using your own body weight and a cylindrical foam roller, you can perform a self-massage, break up trigger points while increasing blood flow and circulation to the soft tissues. This can lead to improved range of motion, flexibility and movement and workouts, along with increased blood flow

Boost metabolism naturally to lose weight faster!

Eating every 2 to 3 hours, stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism. Eating every 2 to 3 hoursfeeds muscle and starves fat. By eating frequently, you reassure your body that you aren't going to starve. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes

Food that boost Metabolism Naturally

Egg whites- are rich in amino acids, which keep your metabolism stoked also loaded with protein and vitamin D.
Lean meat-full of iron; deficiencies in the mineral can slow metabolism. Eat three to four daily servings of iron-rich foods, such as chicken or fortified cereal.
Water-If you’re even mildly dehydrated, your metabolism may slow down,: Drink water cold, which forces your body to use more calories to warm it up.
Chili peppers-contain capsaicin, a chemical compound that can kick metabolism into higher gear, adding a tablespoon of chopped chili peppers to a meal once a day. Chili peppers are also an unexpected source of vitamin C.
Green Tea-The brew contains a plant compound called EGCG, which promotes fat-burning, 
Milk-Consuming calcium may help your body metabolize fat more efficiently.
Lentils-About 20 percent of women are iron deficient, which is bad news for your waistline—your body can’t work as efficiently to burn calories when it’s missing what it needs to work properly. One cup of lentils provides 35 percent of your daily iron needs
Avocado-the unique combo of essential fatty acids, monounsaturated fats, and antioxidants helps boost metabolism and burn fat
Apples.- They contain pectin, which actually has been proven to boost metabolism
Spices -such as cinnamon, garlic, cayenne pepper and ginger 
Sesame Seed Oil and Olive Oil

Why you should strengthen your core muscles

As we age and become less active, core strength is often one of the first things to suffer. Poor core strength can lead to a domino effect of other physical aches and pains due to poor body mechanics and poor alignment. Sore backs, hips, knees and necks can often be traced back to poor core strength. The core muscles include more than just the abs, so it’s important to consistently perform a balanced core strength workout. It’s important to do core workout 3 to 4 times each week to maintain your core strength and stability.

Other great ways to maintain your core muscles are to perform simple body weight exercises that force the core to contract as you stabilize your body. A strong core is central to a strong body