How to Burn 100 Calories : A Zumba Workout Video

There are different ways to burn 100 Calories with different workouts. If your goal is to burn the most amount of calories every day, you need to get up and move. Try this Zumba Exercise that will help you to burn 100 calories now....

Ways To Boost Your Stamina For Running

It really doesn’t matter whether you are training for a marathon or just want to shed those extra pounds or you want to give some extra TLC to your cardiovascular system. If you want to improve your running stamina, then you should include the following tips in your training:

1. Rest

Yes, it is important to let your body rest, so that you’re tired, sore muscles get time to heal and repair. You can’t run like a free tiger with a tired body. You’ll end up dragging like a lost puppy! So, get your minimum 7 hr sleep every day. And also do not go running every day. Mix it up with other kinds of workouts.

2. Music

Music helps you in getting into the flow and keep moving. We tend to match our steps to the beats. So make your workout playlist and load whatever kind of music that helps in moving your butt. That fills you with energy and gets you grooving. Trust me, you’ll find you ran an extra mile or two.

3. Diet

Taking care of your diet is imperative if you want to improve your running stamina. You need to fuel the machine if you want it to work at its best. Make sure you put good lean proteins and good carbs in your body. You need good food to get your energy.

4. Keep Running

To improve your running stamina, you need to keep running and keep trying. But remember, it is a gradual process. Go by the 10% rule. 

5. Plyometrics

Another thing that must be a part of your training is plyometrics. All athletes train their cardiovascular system to improve their VO2 by incorporating explosive exercises in their workouts. Explosive exercises or plyometrics like burpees, squat jumps, jumping lunges, froggy jumps, etc. not only improve VO2, but also burn lots of calories.

6. Interval Training

Interval training is another technique used by professionals to improve their stamina, endurance and speed. Interval training here involves alternating your running pace and style. 

7. Stretching

Stretching is an almost inseparable part of the workout of the professional athletes. Stretch your muscles with nice dynamic stretching exercises to warm up your body.

8. HIIT

High Intensity Interval Training (HIIT) is important to improve your aerobic capacity. Your workout schedule should consist of at least 3 HIIT sessions every week. HIIT helps you train your heart and lungs better. Your workout should consist of the upper body as well as lower body moves. You can add in strength moves in your hold time in between the high intensity moves.

9.Strength Training

Your legs and core should be strong enough to carry you to a 5k distance. Most people think that running is through and through a cardio. They ignore the fact that strength training plays an important role as a part of any workout. This is quite wrong. Your leg muscles and the strength of your core help you in running better and longer. Strong muscles equal increased power and power leads to speed and stamina.

Source: stylecraze

6 Best Workouts During Pregnancy

Happy pregnancy to you! You might have already heard, but now is not the time to be trying new things in the fitness realm. Any workouts and exercise routines you were already committed to before that awesome positive test – most doctors will recommend you continue it. Eventually, you’ll drop the intensity and frequency, limit the weight and range of motion, all based on your body’s cues and your comfort level. Even if you weren’t working out before this pregnancy, there are still safe exercises you can do for a healthy three trimesters.

Swimming

This workout will help strengthen the spinal muscles to improve posture that’s often compromised during pregnancy. Even though you’re in water, it’s important to stay hydrated.

Flexibility and stretch

If this is your first baby, you’re very likely to experience round ligament pain. This is your body’s first go-round to pregnancy changes and the ever-stretching tissues never get a chance to relax. Once you reach the third trimester, stretching should be a daily habit.

Prenatal yoga

A customized workout for your evolving body and growing baby, prenatal yoga helps stretch, warm and increase flexibility within the muscles.Yoga with assisted stretch also helps alleviate lower back pain while promoting better sleep

Zumba/Dancing

A British study showed a short term mood-boosting effect in the dancers following class. Dancing also helps with balance and coordination.

Weight Training

If you’re already weight training, great. You should be able to continue under the supervision of a trained instructor or coach and approval of your doc.

Walking

Easy and so beneficial for pregnant women. Walking helps pump the blood up out of the legs to avoid clotting and swelling. It works your heart just enough to reap the benefits of cardio exercise.

Original Source - skinnymom

6 Motives to Take Up Rowing

With Row House in New York City, iRow in L.A., and Shockwave rowing classes at Equinox gyms nationwide, rowing is officially a thing. Not quite ready to give it a go? Here are six reasons that you should try a class today.

1. Rowing can help with posture

"You're pulling the handle back against resistance and weight, which forces you to open up your shoulders and chest, and to use the muscles in your shoulders and back," explains Childs. In time, this can improve overall posture and help you stand taller.

2. Rowing can burn around 800 calories in one hour

Comparable to any other workout of the same amount of time, rowing burns the most because it's a total body workout," says Arielle Childs, Concept 2 certified trainer,

3. Rowing carves your abs in a way other machines can't.

Forget sit-ups! Each time you catch, or begin your rowing stroke, you contract your abdomen to help you complete the movement. "If you're using correct form, you're stabilizing your whole midsection," says Childs.

4. Rowing works muscles ignored by other forms of Cardio

"Rowing is 30 percent core, 10 percent upper body and arms, and the rest is legs," says Childs. Get the most out of your core and upper body with the right form: Start with the "catch," which begins the stroke.

5. It's low impact.

Rowing doesn't put any extra pounding on your body. The whole workout is extremely low impact, making it a great way to stay fit if you're, say, experiencing a running injury.

6. It's a stretch for your back.

"As you pull back as far as possible, you're stretching your back and hamstrings," says Childs. Over time, you may find that you're able to stretch even farther without pain or pulling muscles.

Resource - fitnessmagazine

5 Mental Skills Need for Any Workout

Sometimes you feel like you're running on empty because you are. Go through a pragmatic checklist: Are you dehydrated, hungry, injured, or sleep-deprived? If you answer 'yes' to any of those questions, listen to your body and consider giving yourself a break. But if not, it's time to switch up your mentality and finish your workout strong. Ready? Try these tips:

Have a FitnessMantra

Use a phrase with a personal connection that you know will light a fire under your butt.

Pump Up the Jams

Research shows that music motivates you to work out harder and for longer—so having "Happy" by Pharrell at the ready might be just what you need to bust out that last set of burpees. Plan ahead by making an "Emergency Playlist" full of get-pumped tunes that you can turn on when you’re about to call it quits.

Negotiate With Yourself

Make a deal with yourself that when you finish your workout, you can have a reward, says Bergland. "You have to dangle a treat in front of yourself." Visualizing that post-workout prize helps you take yourself out of the present tense for a moment and makes that last rep or mile seem worth it, he says.

Remember the Good Times

When you feel like you're ready to quit, tell yourself, "I've been through this before, and I've overcome it before," says Bergland. If you're running a race, think back to your long training runs and say, "Last time I had trouble on the fourth mile, but I pushed through it, and I was so glad I did.

See Your Results

Lagos says imagining yourself accomplishing your goal can help you push through a mental roadblock. When you're stuck at mile three, visualize how you'll look after mile six. "You have to be able to see it in order to be able to do it," says Lagos.

The original article published on womenshealthmag

How to Lose Those Last 10 Pounds

Many of our readers have noted that those last 10 pounds are some of the hardest to take off. If you're dealing with a similar predicament, these expert tips offer the advice you need to hit your weight-loss goal — and keep it off for good.

1. Change Up Your Workouts

Keeping things fresh and mixing up a workout is important for so many reasons. Not only does it stop your body from hitting a hard plateau, but you'll also be less likely to get burnt out. Esther Blum says that the same old workouts week after week will only "maintain your fitness levels and make no strength or muscle gains whatsoever." If you want to see changes, you've got to make changes.

2. Manage Your Stress

According to Sports Club/LA trainer and lifestyle coach Julie Barrett, MS, RD, achieving and maintaining a healthy body weight really boils down to one thing: stress management. Julie says that when our bodies are under stress, "our adrenal glands pump out excessive amounts of the stress hormone cortisol, causing an imbalance in our bodies' natural hormonal rhythms." This imbalance reduces your ability to burn fat, hindering your body from reaching that goal weight.

3. Up Your (Healthy) Fat Intake

Just the word "fat" makes some people steer clear, but adding more healthy fats to your diet can help your body shed weight. Julie Barrett, MS, RD, says to eat more fat from organic plant sources like "coconut oil and nuts" and to choose "grass-fed, organic, pasture-raised animal sources." Many sources of healthy fats like avocados, olive oil, salmon, and walnuts offer the added bonus of being high in omega-3 fatty acids, which can help fight inflammation.

4. Build a Support System

Going solo on a weight-loss journey can work for some, but many folks find that building a support system is essential to staying on track. Many of our readers have found that Weight Watchers meetings have helped hold them accountable, and there are plenty of online forums out there where you can grow your healthy network and meet people with similar struggles, goals, and accomplishments to celebrate!

5. Drink More Water

Drinking water before meals helps you eat less and keeps belly bloat in check, but staying hydrated all day long can actually help you burn more calories. One study showed that people who drank eight to 12 glasses of water a day burned more fat than those who only drank four. Always keep your water bottle handy, and fill up whenever you're running low. Not only will proper hydration help with weight loss, but it will also keep you healthier all year long.

6. Cut Out Processed Foods

Cleaning up your diet is essential on any weight-loss journey, but whatever processed foods are still lurking in your diet have got to go! Healthy living guru and dietitian Cynthia Sass, MPH, RD, recommends that "if anything you eat comes in a package, read the ingredient list first. It should read like a recipe you could whip up in your own kitchen." If you haven't been fastidious about reading labels in the past, you might be very surprised at the slew of chemicals and additives that go into even the most common processed foods.

7. Hire a Trainer

If your gym routine is feeling ineffective and you're not sure how to make the proper changes, group fitness expert Aimee Nicotera says that hiring a personal trainer can make a huge difference. She recognizes that this isn't an easy financial decision for most people, but a good trainer will "meet your individual needs, hold you accountable, and challenge you." Even a handful of sessions with a professional can totally revamp your workout routine and help you reach your goals.

8. Go High Protein, Not Just Low Calorie

If you're having a hard time shedding weight, you might be focusing too much on counting calories and not enough on protein. According to Esther Blum, MS, RD, CDN, CNS, and author of Cavewomen Don't Get Fat, high-protein foods take more work to "digest, metabolize, and use, which means you burn more calories processing them." Esther says that eating adequate protein also ensures that you keep your precious muscle tissue — something that is often lost with a low-calorie diet.

9. Lift (Heavier) Weights

All of the fitness and health experts we reached out to shared one common thread: lift weights, and don't be afraid of heavy weights! Former Canyon Ranch director and group fitness expert Aimee Nicotera says that lifting heavier weights than you're used to might be the "nudge your body needs to change"; she also promises you won't bulk up from this shift.

10. Get on the Sleep Train

Lack of sleep wreaks havoc on your emotional state, but it also affects your physical body big time. Research shows that feeling sluggish the day after a poor night's sleep causes people to eat an average of 549 extra calories without even realizing it. In addition, lack of sleep also slows down your metabolism, making you burn 20 percent fewer calories a day. If you deal with insomnia or have been having a hard time sleeping lately, check out these 25 sleep tips, full of effective solutions.

The original article published - popsugar

5 Exercise to Keep Your Knees Healthy and Stronger

Whether you're a gym rat or you simply have a rigorous walking routine, your knees take a pounding day to day. What's more, women are more likely to experience knee pain than men. 
Add a few of these key exercises to your next workout routine to help keep your knees ready for action.

1. Calf stretch

Stand at arm's length away from a wall. Place your right foot behind your left foot. With your hands against the wall for support, slowly bend your left knee forward, keeping your right knee straight, your right heel on the floor, and your left knee above your left foot. Hold for about 30 seconds. Switch legs and repeat.

2. Single-leg hamstring curl

Using your right hand for support (hold the back of a chair, the wall, or even a tree trunk) shift your weight to your right leg. Slowly bend and lift your left knee, engaging your hamstring to bring your lower leg high behind you (as shown); lower your foot. Do 20 reps and then switch legs.

3. Partial squats

Stand with your feet shoulder-width apart and pointed straight ahead. Slowly squat until you’re at about a 45-degree angle, bending at the knees but making sure the knees do not extend forward beyond the toes. To help keep your balance, try the partial squat while leaning your back against a wall (partial wall squat)

4. Leg raises

Lie face up with your left knee bent, right leg straight, arms by your sides with palms on the floor. Exhaling, lift your right leg toward your chest as comfortably as possible while contracting the front of your thigh; keep your abs tight and hands on the floor. Immediately and slowly lower your leg back to the start; switch legs and repeat. Do 10-12 reps per side.

5. Step ups

Step up onto a low bench or stair with your right foot, then bring up your left foot. Step back down, right foot first. Do 20 reps; then repeat, starting with your left foot. Too easy? Make the move more challenging by holding a dumbbell at your shoulder with your right arm when stepping with your left leg, and your left arm when stepping with your right leg.

6. Bridge

Lie with your knees bent, your arms at your sides, palms down. Tighten your glutes and core; raise your hips to form a straight line from your shoulders to your knees (A). Bend your right leg toward your chest (B); straighten your leg and point foot (C); bend your leg and return to start. Repeat, alternating sides, for 1 minute.

Original Article - health

Every Woman Should Do these 8 Workouts

If these eight body-sculpting moves aren’t in your current training program, they need to be. Like, right now.

1. Pull-Up

2. Dumbbell Bulgarian Split Squat

3. Incline Hammer Curl

4. Push Press

5. Exercise-Ball Tuck

6. EZ-Bar Overhead Triceps Extension

7.  Sumo Stiff-Legged Deadlift

8. Press Jacks

Read complete about workouts and step by step guidelines HERE 

Source - Oxygen Women's Fitness

Krazy Kardio

Fitness Classes & Exercise

Saint Petersburg, FL

Medicine Ball Interval Workout - Krazy Kardio

Medicine Ball Interval Workout

Take a 10-second break in between each move. Remember to push yourself and do as many repetitions of each exercise in the 50-second interval as you can. This workout, like any, is only as hard as you make it.

Top 10 Healthy Food Recipes

Here are some healthy food recipe which you can at your home. Whether you want to lose weight or gain mass you can do it by following healthy exercise and most important diet plan. Without diet its nothing, here are some best recipe which you can give a try.

Please click the below link to know more about the recipes offered.

Click Here

Kickboxing Classes in Saint Petersburg - Krazy Kardio

If you are near or living in St. Petersburg and wish to join gym then your search is over. Make a visit over here and find out the best offers you will get plus the trainers are also very experienced. The name of the gym says it all, great workout is offered with attention to each and everyone.

To know more about it, please click the below link,

http://goo.gl/on4vQa

5 Mental Tricks for Better Workout Results

Here are some of the tricks which will prepare you mentally to get better results out of your workout. Its a sure thing that you must have mental focus, or else you won't be able to get the results as it should come.

Below is the link, to know more about it please click the same.

http://goo.gl/6wqZzF

Best Calorie Burning Zumba Moves

One of the best fun loving exercise which is having dance moves & its quite famous these days is Zumba. If you are Zumba lover or you want to try out on your own,

here are some of the Zumba moves. It will help you shed some weight and also tone your body at the same time.

To know more about Zumba moves that you can practice on your own, click the below link:

http://goo.gl/qlx7hI

Cardio Tips - Cardio is for Everyone

Cardiovascular exercise its one of the exercise which is recommended for everyone, regardless of age. Whether you are over weight or not, cardio exercise are really great to add in the list.

Before you dive into it, here are some of the helpful tips which will help you do it better and effectively. To know more about it click the below link.

http://goo.gl/iLbjNy