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

Best Yoga Pose To Keep Your Bones Healthy

What kind of yoga poses help you get stronger bones? Well, listed here are some inspired Yoga Asanas designed to do just that. Check them out!

1. Extended Triangle Pose (Trikonasana)

2. Revolved Triangle Pose (Parivrtta Trikonasana)

3. Locust Pose (Salabhasana)

4. Bridge Pose (Setu Bandha Sarvangasana)

5. Tree Pose (Vriksasana)

6. Seated Twisting Pose (Ardha Matsyendrāsana)

7. Half Moon Pose (Ardha Chandrasana)

8. Extended Side Angle Pose (Utthita Parsvakonasana)

Source - stylecraze

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

Easy & Healthy Healthy Weeknight Dinners

Check out following healthy and easy Weeknight Meal and Dinner food to create a healthy meal plan for your family this week. 

1. Trout with Escarole, Orange, and Olives

2. Rosemary Swordfish Skewers with Sweet Pepper Salad

3. Spring Pasta

4. Spring Vegetable Potstickers

5. Skillet Shrimp with Orzo, Asparagus, and Feta

.

6. Seared Pork with Roasted Grapes

7. Grilled Pork Cutlets with Watermelon-Cucumber Salad

8. Chicken with Chanterelles and Pearl Onions

9. Asian Lettuce Wraps for Almost Meatless Potluck

10. Spicy Thai Coconut Quinoa

Source - buzzfeed

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

Best Things To Know Before Go Your First Zumba Class

Stepping into a Latin-dance-inspired Zumba class for the very first time can be overwhelming. Between all the new faces and loud music, the whole scene can be a little unnerving. If you've always wanted to check out the "fitness dance party" for yourself, these eight insider tips will give you a sense of what to expect before heading into this fast-paced workout. This way you can leave your nervous feelings at the door and focus on the fun!

1. You're going to sweat

Committed gym rats will be surprised at the amount of sweat that builds up during class. There's an opportunity to take a quick break between songs or whenever you see fit, so be sure to bring a big bottle of water and a small towel. Trust me: you'll be happy you did.

2. Rock the right shoes

There's no need to invest in a pair of dance sneakers if you're not sure Zumba is right for you, but choose footwear wisely. Traditional running shoes are designed for front-to-back motion, and Zumba is all about the side-to-side movement and pivoting. Check out the bottoms of your sneakers at home, and wear the pair with the thinnest sole and most basic tread pattern — anything with ankle support will be helpful too.

3. Don't stand right up front

Even if you can't wait to get started, don't stand front and center at your very first class. Find a spot in the middle or toward the back. This way, you can get a grasp of the steps and follow people in front. After you attend a few times, try out different locations all around the room to see what you like.

4. Expect a mix of levels

Don't worry about being surrounded by the crew of So You Think You Can Dance. There will be a number of people who attend class regularly, but you'll find a mix of all levels, shapes, and sizes at Zumba. Certain hardcore dancers will be jumping and taking things to the next level with every step, while others will choose to take a break midsong. You're encouraged to do whatever feels right for your body.

5. Identify the regulars

At a huge Zumba class with tons of people, you won't be able to see every single step and motion from the instructor. During the first song, scan the room and look for the folks who seem to be a little more advanced and know what step is up next. This way you'll always have someone to follow if you lose the rhythm or just aren't sure what's going on!

6. The routine changes constantly

In most dance classes, one long routine is taught during the class, but Zumba takes a different approach. Once a new song starts to play, you begin with a clean slate and a whole new set of moves. There's no need to feel frustrated if there's a step you can't master.

7. It's OK to mess up

When class kicks off, teachers will yell, "Just keep moving!" Effort is everything, and no one is praised for their grasp of the choreography or technique. The mission of Zumba is to create an enjoyable workout that suits your needs. As long as you're continuing to move and refusing to give up, you're doing the workout right.

8. Prepare for noise

Folks who prefer a quiet, introspective workout might not find a match with Zumba. The music is pumping, and the instructor eggs on the class to yell, sing, and cheer. Social butterflies who love to get involved with the party should look up their closest Zumba location ASAP.

Source - popsugar

 

8 Secrets For Yoga Beginners Need to Know

“Yoga” is the best solution, if you want to live a balanced and healthy Life. Yoga is not just a form of physical exercise, but an all-encompassing religion of disciplined practices for sound and healthy living. If you are a Beginner, then you should keep in mind following essential points, which may help to achieve your Yoga Goal -

1. Yoga is not a religion

Because of where yoga came from and who practices it, some people think that it is a religion. But yoga is a way of life, a type of exercise, not a religion. Yoga is all about moving your body, finding out who you are, not who the world says you should be.

2. Yoga is not a “push until you drop” practice

Child’s pose has an important purpose. Use it. If you cannot keep your Ujjayi breath steady and on point, it is time to drop to Child’s pose and regain your breathing and composure. If you are not breathing correctly, the yoga is not going to do what you need it to. It is okay to drop and meditate and get back on track.

3. Get a good mat

I used to doubt there is much difference in the mats. I was dead wrong. It completely changes your practice to have a mat that is thick and comfortable but most of all grips well. I believe a great mat is worth the extra money.  

4. I did not lose weight the first month

I was so frustrated. Thankfully I did not join to just lose weight. I started to get my life back from cancer, as a recovery, so I kept going. The second month I lost barely anything, but the third month I dropped 15 pounds. My theory is that those first two months I was developing so much muscle and muscle weighs more than fat.

5. Always practice on an empty stomach

A light, healthysnack may be good before cardio, but this is not the case in yoga. You are bending and activating the core so much, you want to come to class with an empty stomach and an open mind. There is plenty of time for an amazing post-workout meal. You don’t want your breakfast to end up on your mat. Bring water, that is all you need.

6. No one is watching you

Seriously, I used to be so paranoid about how I looked with my gut hanging out, etc. Once you really get involved in yoga you realize it is just you and your mat. Close your eyes and dive in. It is just you and your mat. Stop worrying about others. The same goes in life.

7. Take pictures

Getting involved in yoga challenges is great because you take pictures of the poses and meet other yogis. Even if you are not a social bee, take the pictures, you will be glad you did. I love laughing at old failures and celebrating new victories.

8. When you wake up “too sore” to go to yoga, go anyway

One of the best things you can do for your soreness is stretch it out. You will learn to crave that soreness. The more you stretch, the faster it goes away.

The original article published - activewearusa