9LIST STORI3S | EMILY SKYE

Read the April Issue of Athleisure Mag and see 9LIST STORI3S | Emily Skye in mag.

S2. E3. | #TRIBEGOALS WITH Y7 FOUNDER SARAH LEVY

On today's episode of #TRIBEGOALS, we sit down with one of our favorite studio founders, Sarah Levey of Y7. We always love flowing to hip hop mixes while doing hot yoga. With a number of studios in NYC, LA and now in Chicago - we wanted to find out how this style of workout came about. In addition, we talk about how she grew her brand, her approach to opening new locations and the importance of building a great team. We chatted with her a few months back at a The Lofts at Flatiron to find out more about her and the brand. We're also happy to hear that she's a mommy-to-be and can't wait to see how she becomes a powerhouse rocking being a mom and running a successful studio. 

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ATHLEISURE LIST | ADIDAS RUNTASTIC

As we have been staying at home and we continue to include new routines into our workout, we can always think of ways to change it up. We started using Adidas Runtastic which includes a number of modalities from running, cardio, yoga and more. This app (available for Apple and Android) also allows you to create a training plan that works for you, challenge yourself as well as to track your efforts. We like that we can connect it to our Google Fit which connects to our Fitbit so that we can keep our stats in one place.

As you focus on getting stronger, you are able to create a workout that fits your schedule. Intensify and diversify your workout by joining challenges, compare your activity to others as a way to positively challenge yourself to the next level. We love that we're able to record our activity while sharing with others within the global community. This workout lets you work from home or in other approved social distanced environments.

We also enjoy checking out their blog for an array of tips that include cardio, strength, nutrition, daily habits, success stories and information that you may want to know about the culture of Runtastic.

As you continue to use the app, you will find that by completing challenges and rewards, that you will receive incentives for all of your hard work. We also suggest that for those that are fan of Adidas to set up an account for their Creator's Club. As you purchase your favorite gear, you will move through various levels of complimentary access to this program for 3 months to test it out. If you enjoy the benefits, we're sure that you'll continue to find the methods that work best for you.

ADIDAS RUNTASTIC

www.runtastic.com

IG @adidasruntastic

Read the April Issue of Athleisure Mag and see Athleisure List | Adidas Runtastic in mag.

SOMETHING YOU SHOULD KNOW RBG WORKOUT

We've all seen the videos of Hon. Ruth Bader Ginsburg working out and showing us that regardless of who you are, you must make time for your health. This month. we sat down with Bryant Johnson, RBG's personal trainer to find out about his military service, his ability to keep Capitol Hill and the Supreme Court Justices fit as well as his book, The RBG Workout. He also shares what we can do to maintain our fitness goals as well as power foods that we should incorporate.

ATHLEISURE MAG: You served in the US Army for 30 years with 12 of those years being in the Special Forces Airborne Unit! When did you realize that you wanted to work in the fitness industry as well as become a trainer?

BRYANT JOHNSON: I am still serving in the Army Reserves as an Equal Opportunity Advisor (EOA) where I educate and assist soldiers about the military’s equal opportunity program as it relates to race, religion, color, gender, national origin and or sexual orientation. It wasn’t long after jumping out of my first plane that I realized that I need to keep my body in the best possible shape if I am required to perform in any situation the military may put me in. As a result, people would ask me about how to keep in shape. I aspired to lead by example, but I soon realized that the military had programs and people that assist soldiers in getting in shape that they called the Master Fitness Trainers (MFT). That’s when I realized that I could help people to help themselves.

AM: Tell us about your approach to fitness and the kinds of modalities that you provide in your workouts?

BJ: When it comes to the modalities every client is different, but I provide workouts that will focus on the needs of the client that will have forms of strength training, flexibility and cardiovascular mixed throughout the workout.

AM: For nearly 2 decades, you have trained a number of people as well as those in the military, judges, attorneys, clerks – did you specifically pick this niche?

BJ: I did not pick this niche—the niche picked me. I have never solicited my services as a personal trainer. Every client has found me by way of referral and most importantly word of mouth. Which in my opinion is the best advertisement.

AM: You are the trainer for the Notorious RBG and created the RBG workout which is also a best seller book on Amazon. Tell us more about the workout and what it’s like to train the Supreme Court Justice.

BJ: The workout covers all the modalities that I believe should be in a workout (strength training, flexibility and cardiovascular). It is not age or gender specific. It provides you with options that you can do at home or in a gym, with equipment or without.

AM: What are 3 lessons that you have taken away from your work with RBG that are great lessons in life that anyone can apply to their lives in terms of her approach to fitness?

BJ: There are 3 lessons that I have learned from the Justice that actually make up the foundation of all my training. The foundation of any successful long-term fitness plan is motivation. And the key to getting and staying motivated actually has 3 components: AWARENESS, ABILITY, and CONTROL. A person has to have a strong awareness about the importance of their fitness and how it impacts their own life journey, as well as those around them. This awareness drives a person and is the constant and strong reminder of why they want to be consistently dedicated to their well-being. Secondly, a person has to have some basic abilities to facilitate their growth. Whether, it’s being able to move their body according to the exercises or having the time or access to certain tools, a person has to have some basic abilities to facilitate their growth. Whether, it’s being able to move their body according to the exercises or having the time or access to certain tools, a person has to have the means to move toward their goals. Thirdly, after a person understands their abilities, they can translate those abilities into the skills needed to have control over their fitness progress. These 3 components give a person the power to choose wisely and to change effectively. I call this combination Choice-Fullness, and it is the most important and most overlooked part of fitness. Justice Ginsburg has these three components of Choice-Fullness and that is why she is so driven and able to stick to goals. It’s why she has such a powerful attitude towards her health.

AM: You are a member of The Vitamin Shoppe Wellness Council, what is it and what is your role on this council?

BJ: I am a proud member of The Vitamin Shoppe Wellness Council. The Vitamin Shoppe and I align on some of the most important health-related ideas, so it made sense to create a partnership between us. I believe that fitness is about more than physical “wellness." Our goal should be "well-being:” working to attain the best physical, mental/emotional, and social health that we can. The Vitamin Shoppe believes in this too and together we promote healthy ideas, products, and lifestyles.

AM: We have always talked about how fitness is something that can be done anywhere. Frequently, we have talked about the challenges that one has when they’re traveling to keep it up and now as we live in a time where we are staying home, what are ROUTIN3S that we can do at home – can you share 3 that are for your arms, 3 for your abs and 3 for your legs that we can do.

BJ: I recommend the following 3-Exercise Full Body Circuit (3 rounds 1-minute rest between rounds) using only a kettlebell, that targets all three areas.

Two-Hand Swing - 20 reps.

Stand with feet shoulder or hip-width apart and knees slightly bent. Place a kettlebell on the floor about a foot in front between the feet.

Do a quarter squat and hinge forward at the hips to lean down and grip the kettlebell with both hands, elbow fully extended with a palms-down grip.

Keep the back in a neutral spine or as straight as possible as you begin to pull the kettlebell back between the legs.

Push the hips forward and pull the knees back to generate the forward momentum to swing the kettlebell forward and up in front of the body, keep eyes looking forward with hands holding the kettlebell between the thighs with the elbows fully extended. Remember the power and momentum is generated from the hips and legs not the shoulders.

The quick explosive extension of the hips will propel the kettlebell up to chest or shoulder height.

Once the kettlebell reaches the top of the move, allow the kettlebell to drop into the downswing and flex the hips and knees to absorb the weight of the kettlebell back down between the legs for the next repetition.

Clean and Press - 10 reps per side.

Stand with the feet hip-width apart and grip the kettlebell tightly in one hand.

Keep the back straight while sinking slightly into the hips to allow the kettlebell to swing back under the hips between the legs.

Drive the hips forward to swing the kettlebell forward, and as the kettlebell gains forward momentum in front of the body, quickly pull it up to the chest and immediately drop the elbow towards the rib cage and sink back into the hips to catch the kettlebell up by the shoulder.

From this racked position, sink back into the hips, explosively push the feet into the floor, and snap the hips forward while punching the left arm straight into the air to complete the press.

Lower the kettlebell by pulling the left elbow down towards the rib cage, sinking back into the hips, and after the kettlebell has lowered to shoulder-height, letting it drop down between the legs. Repeat for the desired number of repetitions before switching sides.

Front Goblet Squat 10 reps.

Begin the goblet squat by holding the kettlebell at chest height with both hands. Keep your elbows tucked in close to your body and eyes looking forwards.

Feet should be a little wider than shoulder width apart with the toes pointing naturally outwards at 5 – 10 degrees.

Start the squat by pushing your hips backwards as if sitting back into a chair or sitting down as if with ski boots on.

Ensure your bodyweight is back on your heels and they do not lift off the floor during the complete exercise.

Keep your chest up and facing forwards as if your ribcage is being lifted.

As you sit back and down into the squat, weak buttocks and hips may cause the knees to fall inwards, you must force the knees outwards and prevent this from happening.

Continue descending down into the squat until your thighs become parallel with the floor. This is important to achieve maximum activation of the buttock muscles.

Pause at the bottom of the squat position for 1 – 3 seconds and then drive back up to standing by pushing the floor away from you. Stay on your heels.

Once you get to the top position, stand tall, squeeze your buttocks tightly together and avoid leaning backwards.

If you find sitting back into the squat difficult, try opening your legs wider to create a little more room for the squat.

You can also refer to my book “The RBG Workout: How she stays strong and you can too!” There is something for everyone that can help you be a better you.

AM: What are 3 go to foods that we can use to support our workout in terms of giving us energy?

BJ: Before a workout, I find that something with carbs and that can digest easy is best. (Fruit, small sandwich, half a bagel with your favorite spread). My go to is bananas or apples with a little peanut butter and or boiled eggs.

After the workout I will add protein and more carbs (sweet potatoes, quinoa fruit) for energy.

AM: Do you offer On Demand/Virtual/App based training or will this be something that you would offer in the future?

BJ: I'm excited about a new virtual product that I’ll be launching this spring. I can’t unveil it just yet, but it will definitely help people to really create some breakthroughs in their journey towards well-being. Stay tuned!

IG @RBGWorkout

@BdyJustice

Read the April Issue of Athleisure Mag and see Something You Should Know RBG Workout in mag.

ULTRASPORT F-BIKE: 5 BENEFITS OF EXERCISES BIKES

Exercise bikes have always been a big deal. There’s something about being able to train at your own home. You don’t have that pressure over your head that comes with the obligation of going to the gym every day. We have all felt that, no matter how much we might like workouts. This way, you’re able to do everything at your own pace.

With the new ultrasport bikes, exercise has turned from a slightly annoying responsibility to a completely enjoyable experience. And what could be better for your body and your mind than actually looking forward to your workouts every single day? You get to do something you like, in a place of your choice, and still get in perfect shape.

I understand that lack of motivation is the number one reason why people give up and stop working out. However, when you see how practical, easy to use, and effective the new ultrasport bike is, I have no doubt that you will get motivated in no time. And, if that’s not enough for you, I have listed below some of the benefits that you can expect to get from this device. So, read on.

#1 Weight Loss

Unsurprisingly, weight loss is one of the main reasons why people decide to use these exercise devices. If that is your goal, you can now achieve it in the comfort of your own home (or any place of your liking) by simply riding this bike for as little as 30 minutes a day. Naturally, the results, as well as your performance, depend on your current body weight.

However, one thing is for sure. You will definitely see those results after some time. And when you do, you will get even more motivated to carry on with your trainings. Plus, you really can’t make up an excuse not to use the device, since you have it right there in front of you. That means that you can even watch your favorite TV show and shed some pounds in the process.

#2 Muscle Strengthening

If anyone tells you that exercise bikes work only towards strengthening your legs, you can safely assume that they don’t know what they’re talking about. Of course, your legs will look amazing after toning them this way, but these devices actually strengthen all your major muscle groups. It’s not as effective as weight-lifting, but I’m guessing getting all bulked up is not your goal. Otherwise, you wouldn’t have ended up here at all.

#3 Quick Cardio

I bet you have already heard how cardio is important, at least a couple of times. And, the truth is, it really is important and has a significant impact on your health. From lowering your blood pressure and regulating blood sugar to even preventing heart attacks – cardio seems to be great for everything. Well, riding an exercise bike means that you are doing a cardio workout aimed at actually extending your life. All of that right there in your home.

Here are some more benefits: https://www.healthline.com/health/fitness-exercise/stationary-bike-workout

#4 Energy Increase

How many times have you woken up and thought that you had zero energy even if you did get a good night’s sleep? This has happened far too many times to me. At first, I think it will get better once I have my coffee and go about doing my usual daily tasks. But, it doesn’t. I spend the day coping and struggling to actually stay awake and take care of all the mentioned tasks.

Studies have shown that as little as 20 minutes a day on an exercise bike can significantly improve your energy levels. This is because cycling triggers your brain to release dopamine, which is closely linked to your energy. So, the next time you wake up like that, just hop on the bike and let science do the work for you.

#5 Convenience

We mustn’t forget the main advantage of this bike over all the other devices you can use if and when you decide to visit the gym. All those other devices are in the gym, and the exercise bike is right there where you want it to be. They make pretty lightweight and portable ones these days, so you can take them wherever you like.

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WHAT YOU SHOULD KNOW ABOUT FAT BURNING SUPPLEMENTS

Fat burning supplements are some of the most used health products in the world today. Perhaps this can be attributed to their effectiveness and ease of use.

There is a wide variety of these supplements on the market hence the need to acquire all the information that you can before you decide to purchase or use one.

This article will help you do just that. So what are some of the important things that you need to know about the top fat burning supplements?

·       The different kinds available

Different types of fat burners are readily available in the market today. These can be classified into three main groups, namely; suppressants, stimulants and thermogenic supplements.

Suppressants serve to suppress your appetite thus ensuring that you don't consume all that extra food that your body doesn’t need. It is highly recommended for lovers of junk food.

Stimulants activate the energy production processes in the body resulting in increased energy levels. When you have a lot of energy you tend to be more active thus burning the extra body fats.

Thermogenic supplements increase metabolism in the body hence ensuring fat-burning even without having to be active.

·       The nature of fat burners

Most fat burners are either organic or synthetic. Only a few are a combination of both organic and synthetic.

Organic fat burners are considered natural as they are extracted from organic products. Synthetic fat burners, on the other hand, are made using artificial substances.

It is advisable to opt for organic supplements as prolonged use of synthetic supplements might have adverse side effects. They are also easy to detoxify and don't pose a great risk when taken in large amounts. Examples of organic fat burners are caffeine and green tea.

·       The period of use

Fat burners require different amounts of time to produce visible results. Those considered to be less strong such as suppressants normally take longer than much stronger ones such as thermogenic supplements.

Thus, if you want a fat burner which you will only use for a short period you should go for thermogenic supplements. Do not use them for periods longer than the stated ones as they may alter your immune system.

Also, consider changing the supplement you use after some time as the body has been found to develop resistance to specific supplements when they are used for a long time. You can also decide to alternate among the three specified classes of fat burners.

·       The side-effects

Like all other supplements, fat burners have side-effects too. These range from mild nausea to intense allergic reactions. Thus, you should always check for the ingredients used to make the supplement in addition to the given warnings of possible allergic reactions.

The few reported cases vary from one individual to another. If symptoms persist you should seek medical attention. It is important to consider your medical history before using any supplements.

Stimulants contain caffeine, which is not advisable for use by those suffering from anxiety attacks and heart conditions. You should consult your doctor before buying or using any supplement.

Let them recommend the best product for you and a trusted vendor where you can purchase a genuine product. See this link to read about some side effects of using  fat burners https://stylesatlife.com/articles/fat-burners-side-effects/

·       Price

Fat burners vary in price. The more advanced ones with a combination of multiple substances are usually more expensive than those made up of few substances. The supplements directly affect your health so never make a trade-off between quality and price.

Be careful not to buy counterfeit products as these will not only waste your money but also cause you great harm health-wise. Also, go for what you can afford so that you can consistently buy and use it for the whole recommended period of usage.

You can decide to do bulk-purchasing while shopping for your other health products as this is usually cheaper than making a single purchase. Discounts are large when you purchase in bulk.

·       Dosage and packaging

They come in various forms such as pills, syrup, and powder. Each of these has their advantages.

For instance, pills can be easily carried and taken on the go even when you are traveling, the powder can be mixed with your favorite meal hence easily consumed and syrup comes in different flavors.

The safe dosage is usually specified on the product labels but in some cases, you can be advised otherwise by your doctor. Where it is not precisely stated you should consider starting with a small dosage as you slowly progress with time towards the limit stated.

·       Additional information

Fat burners are meant to supplement other forms of fat-burning practices. You should continue to exercise and follow a healthy diet schedule for maximum benefits.

Besides that, consider taking some time off the supplements after a complete period of usage to give your body ample time for detoxification. This will prevent you from developing complications associated with prolonged use of fat burners, liver and heart diseases being at the top of the list. Changing the fat burners, you use with time also comes in handy.

Also, you should watch out as some supplements contain substances that are considered illegal by the law. These might get you in trouble with the authorities hence you should only use properly tested and certified fat burning supplements.

This is also very important for athletes as they usually get tested for doping substances which when found might completely ruin one’s career. Click here to read more about the supplements.

Conclusion

To conclude, fat-burning supplements are important health products which should be handled with great care. Misuse might result in fatalities.

Also, remember that they take time to produce visible results hence patience is a key aspect in the process. Do not at any given time exceed the specified dosage as this won’t produce results any faster.

 Armed with the information provided in this article, you should be able to make proper choices when dealing with fat-burning supplements.

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HOW MUCH WEIGHT CAN A TRAMPOLINE HOLD

A trampoline can be a lot of fun to have around the house. The best area to place it would be the backyard so that every time you jump, you won't be able to hit the ceiling. Lots of households have them, and they quite enjoy it. 

What better way to relieve some stress and worry than to start jumping on a trampoline? It will feel like all of your troubles are slipping away. This is because jumping releases endorphins in the brain to make us feel happier. On the plus side, it is an excellent piece of equipment for a low-impact workout.

Moreover, before you decide to buy the device, there are some things that you need to consider. Getting the right product should be your priority. That way, you won't have to bother with returning it if it doesn't meet your needs. Plus, you will disappoint your family for not getting it sooner.

There are a lot of devices available on the market, and they all offer different options. Therefore, it is advisable that you don't rush into the decision and purchase the first one you see. There are a lot of questions you need to consider before placing your order. Here are some of them:

How many family members are planning to use it?

As mentioned above, there are a lot of different designs of trampolines. If you are planning on buying a product that only your kids will use, then you should look for the smaller sizes. One thing is sure; your kids will absolutely love the trampoline. There isn't a single child in the world that would be able to resist it. Kids can even play games on them. Follow the link for more information https://www.thespruce.com/kids-backyard-trampoline-games-2104676.

This is one of the reasons why many adults consider it a children's activity, and they can't be bothered with jumping. This is where they're wrong. Everyone can have a good time on it.

There are family size trampolines that will allow the whole family to jump on them. Therefore, if you want to experience a moment of fun and entertainment, you should get a much bigger size so that even adults can use it. Luckily, many of them are available on the market. There’s no better way to spend quality time with the people you love.

What is the weight limit?

This also depends on the type of trampoline you buy. Different designs have various weight limits. You should pay attention to that as well. If the weight of your kids or the entire family exceeds the limit, then no one would be able to use it.

You have a 12-foot trampoline that can hold up to 250 to 300 pounds. Next, you have the 14-foot one that can hold up to 300 pounds. You also have a 16-foot trampoline that can hold several people up to 400 pounds. Click on this page for more details.

After you make your decision about who gets to use the product, you can then turn to checking out the weight limit on the trampoline. Every product will surely have a description bellow it with the right specifications.

Take your time and browse through all of the designs. You might buy something that you didn’t plan on. Also, if you want a recommendation, then you can visit a store that sells them. The sellers there would be more than helpful to assist you.

How many shapes of trampolines are there?

Manufacturers have definitely evolved the product. There are a lot of shapes of the product out there, which might make your decision of picking the right one much more difficult. You have the classic round shape, rectangular and square one, octagonal and mini. You also will encounter a water trampoline, as well as caged and a springless one.  You should definitely do some research to see which one will suit the family the best way. For example, lots of parents buy caged trampolines so that their children can be safe while jumping on it. This way, they won't be able to fall on the ground. The ‘’cage’’ is usually consisted of a net that will prevent tipping over.

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6 BEST TIPS TO BOOST YOUR METABOLISM

You might have heard a lot of people say that ‘Oh, she eats a lot, but it is her genes and metabolism that don’t make her fat.’ Well, it is correct, people with good metabolism to have a slimmer body type. So, what is metabolism? Metabolism is a term used to define a composition of all the chemical reactions taking place in your body. It is because of these reactions that you can function and live. A lot of times, metabolism is used interchangeably with metabolic rate i.e., the number of calories burnt. So, if the metabolic rate is higher, you’ll burn more calories, and if you burn more calories, you lose more weight and stay slimmer. Also, it is believed that people with good metabolism tend to be high on energy and relatively feel better through the day. Now, here, we have come up with a few quick and effective tips that can help you boost your metabolism. Let us take a look at them one by one. 

Include a lot of protein in your diet

When you eat food, it accentuates the metabolism for the following 2-3 hours. This is predominantly TEF or the Thermic Effect of Food. TEF occurs to compensate for the additional calories that are required to process, absorb, and digest the nutrients present in the meal. Now, in food, too, protein is known to cause the highest boost in the TEF. Following a popular study, protein accelerates the metabolic rate by 15 to 30 per cent. On the other hand, fats impact the rate by only 0 to 2 per cent, while the carbs boost the rate by 5 to 10 per cent. Robin, who offers online accounting assignment help services, says that protein gives you a feeling of fullness and thus prevents you from overeating. 

Have cold water

Anyone who prefers cold water over carbonated drinks is far more successful at shedding weight. It is so because all the carbonated drinks are heavy on calories, so when you replace them with cold water, you drastically reduce your calorie intake. Also, when you drink water continuously through the day, it boosts your metabolism. Following a study, it was proven that when you drink 17 ounces of water, you’ll experience an improved metabolic rate by 10 to 30% for an hour. Zain, who offers online do my assignment services, says that when you drink cold water, the calorie-burning rate is higher, as the body needs to deploy more energy to heat this water to match the body temperature. Further, water gives a feeling of fullness. So, for improved metabolism, you should consume a glass of water 30 minutes before your meals.  

Try HIIT

A HIIT or a high-intensity interval training workout is an intense workout that helps in burning a lot of calories even in a shorter span. It is believed that a HIIT workout can increase your metabolic rate, and help you burn fat at a faster rate.  

Lift weights

We all know that in comparison to fat, muscle is metabolically more active. So, when you build muscle, it can have a direct impact on your metabolism. Thus, a muscular person is more susceptive to losing high calories even when the body is at rest.  Chris, who recently had to pay for research paper writing service, says that the good thing about lifting weights is that it stimulates muscle gain. However, despite that, there’ll be weight loss, and it will be effective fat loss and not muscle loss.  

Stand up more

Honestly, sitting down too much isn’t the best thing you do for your health. A few health experts also relate sitting too much to the ‘new smoking.’ It is so because when you sit for long hours, you tend to gain weight and lose fewer calories. So, people who have a desk job should always make it a point to stand up every few hours for short breaks.  

Drink Oolong tea or green tea

It is seen that oolong tea or green tea tends to increase the body’s metabolic rate by 4 to 5%. Both of them aid in converting the stored fat in the body into 3 fatty acids, that boost up the body’s fat-burning ability by up to 17%. Jia, who offers the best data science certification online, says that since the teas are lower in calories, they are excellent for both weight loss and its further maintenance. Health experts believe that the metabolism-boosting ability of these teas will help you overcome your difficulty in losing weight and facilitate the process by boosting your metabolism.  

Add a lot of spicy food to your diet

Spices, such as pepper has capsaicin in it. Capsaicin is incredibly helpful in boosting the body’s metabolic rate. Studies suggest that consumption of pepper helps burn about 10 more calories per meal. Linda, who offers online research paper writing service, says that though the impact of spices on weight loss is small, in the long run, it can be incredibly beneficial. So, it is best to combine the spice consumption with the other metabolism-boosting strategies in the list to make the most of it. 

Sleep for 6-8 hours every day

People who sleep less are more prone to obesity in comparison to others who get at least 6 hours of sleep every day. It is definitely linked to the impact of sleep deprivation on a slowed metabolism. Hannah, who works with EduWorldUSA, says that people who sleep lesser tend to experience higher blood sugar levels and insulin resistance. Both of these put you at risk of type 2 diabetes. Moreover, people who sleep less experience a release of a hormone called ghrelin, which is known to make you hungry and hamper your feeling of fullness. It is possibly, the reason why when you sleep less, you feel hungrier. 

So, these are the 8 most effective and helpful techniques to help you boost your metabolism. If you have more tips to add, you can put them down in the comments below.

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LADDER HYDRATION

We are excited to hear about Ladder's new science-based Ladder Hydration - a performance sports drink that replenishes electrolytes lost in sweat.

From Ladder, the sports nutrition company founded by LeBron James and Arnold Schwarzenegger, Ladder Hydration is designed for all athletes from every sport to achieve peak performance during and after physical activity. It was created to provide a caffeine-free energy boost for the toughest workouts, help overcome fatigue and cramping, and assist the body in absorbing more nutrients so athletes can always finish strong. From pre-workout, to everyday greens and post recovery proteins, Ladder Hydration will now support athletes during and after any workout.

We caught up with Dr. Abbie Smith-Ryan, Ladder’s Nutrition and Science advisor and Director of UNC-Chapel Hill’s Applied Physiology Laboratory, to learn more.

ATHLEISURE MAG: Hello Dr. Abbie Smith-Ryan, we’re excited to hear about Ladder’s new product - Ladder Hydration. Tell us about it?

DR. ABBIE SMITH-RYAN: Ladder Hydration is a uniquely evidence-based formulated, easily portable, effective solution to help with rehydration and performance.

AM: What is your background and what are some of your roles with Ladder as Nutrition and Science advisor.

DR. ASR: I am an Associate Professor and Director of the Applied Physiology Laboratory at the University of North Carolina where I develop and evaluate research related to nutrition and health. As a Nutrition and Science advisor to Ladder, I work with the team to help bring in science to product formulation, innovation, and education about how/when/why to use specific products.

AM: What is Ladder’s Refuel Ratio, how does that work?

DR. ASR: The ‘Refuel Ratio’ is a scientifically backed combination of electrolytes to maximize fluid replenishment to reduce the chance of muscle cramping, enhance performance, and amplify recovery. This relies on a unique ratio of Sodium:Potassium – this is essential for fluid replacement and minimizing muscle cramps; Calcium:Magnesium—this is essential for optimizing muscle contraction and recovery; and Potassium:Calcium – this supports an environment to reduce muscle cramps and optimal muscle performance.

AM: How does this lead to offering such a complete hydration product for the market?

DR. ASR: The other key component of Ladder Hydration is the addition of carbohydrates. Carbohydrates are essential for performance and hydration—which are often overlooked in many products on the market. Carbohydrates—specifically sugar, such as dextrose during and after exercise, are key for increasing exercise performance and for rehydration—Interesting, carbohydrate ingestion during and after exercise have also been shown to bolster immunity. Ladder Hydration is also available in portable packets which can help facilitate hydration in a variety of difficult scenarios. Altogether, Ladder Hydration is one of few products on the market that includes all of the electrolytes and carbohydrates, in the ideal ratio, that are needed to maximize rehydration and performance.

AM: How does Ladder Hydration compare among the many product choices available today?

DR. ASR: As you will notice- many hydration products either are missing carbohydrate or lack enough electrolytes. Specifically, they are made/marketed to be consumed at any point throughout the day. To be effective, a hydration product should be higher in sodium, potassium, magnesium, and calcium than our typically daily beverages. They should also taste saltier and sweeter – to help replenish micronutrients following exercise and increase the desire to drink.

AM: What are some key ingredients and what’s notably missing?

DR. ASR: One key ingredient, beyond what is mentioned above- Ladder Hydration also includes Vitamin D. The majority of individuals are deficient in Vitamin D—which has also been linked to optimal muscle contraction, performance, and immune function – the addition of Vitamin D here can further support optimal health and performance.

AM: When are good times to use this – is this great for pre-workout, recovery and/or everyday health?

DR. ASR: This product is optimal for post-exercise—after sweating. It is uniquely formulated to help replenish electrolytes and enhance recovery. Additionally, if someone is exercising for a long period of time with sweating- Ladder Hydration would be recommended during exercise.

PHOTOS COURTESY | Ladder

IG @LadderSport

Read the March Issue of Athleisure Mag and see Ladder Hydration in mag.

ATHLEISURE LIST | ALO MOVES

Athleisure Mag has been a fan of the lifestyle brand, Alo Yoga for a number of years. It's a brand that truly focuses on clothing and accessories that allow you to flow through your workout. We also love that you can go to their stores to workout as well. When you're unable to go to their stores, you can access Alo Moves via their phone, tablet and web! They have thousands of videos, workshop-level yoga, series and singles classes.

Classes are taught by some of the world's most exceptional teachers. Classes include power yoga, handstands, workshops, meditation and so much more. Each day, additional classes are added to increase your range, interests and perfect alignment.

This video platform is available for $20/month and you can enjoy free classes for 2 weeks to transform your mind, body and spirit in order to reach your personal goals.

ALO MOVES

www.alomoves.com

IG @alomoves

Read the March Issue of Athleisure Mag and see Athleisure List | Alo Moves in mag.

ATHLEISURE LIST | TECHNOGYM

Technogym is the world leading supplier of products, digital technologies and services for fitness, sport and health. For over 30 years, the brand has been committed to promoting Wellness, a lifestyle based on regular physical exercise, a balanced diet and a positive mental attitude.

In 1983, President and Founder, Nerio Alessandri, designed and built his very first piece of gym equipment in his garage in Cesena at the age of 22. Looking for a way to make money using his technical and mechanical design skills, Mr. Alessandri became interested in the world of fitness after visiting a local gym which only offered basic equipment. Upon launching the first machine, he then worked on releasing his first line of equipment, the Isotonic Line, meant for strength training.

You may be familiar with the Skillrun Treadmill which is part of Technogym’s Skill Line, created in collaboration with Olympic athletes and built for high-intensity athletic performance. The Skillrun available at the Rumble Training studios features a custom interface along with arcade-style joysticks to adjust the speed and incline on either side of the screen. Aside from the unique features exclusive to Rumble Training, the Skillrun offers a wide variety of training programs such as bootcamp, sled training, parachute training, speed shifts, etc.

Other equipment you may be familiar with is the Run Personal + Kinesis Personal. This is the top of the range Technogym design line. Designed by the acclaimed designer Antonio Citterio combines Technogym premium training technology with elegant design and aesthetic. This is ideal for design lovers and people willing to train in an elegant and stylish atmosphere. You don’t need to have an entire room to dedicate to home gym, since personal line equipment are considered real pieces of furniture and they can be perfectly integrated in living rooms, bedrooms, bathrooms, etc. The personal line includes treadmill, bike, elliptical and Kinesis. Kinesis is Technogym’s unique design training solution allowing a single machine over 200 exercises for strength, balance and flexibility.

The SkillRun - Skill Line is Technogym’s ultimate Line for athletic training performance, designed thanks to Technogym’s experience as official supplier to the last 8 Olympic Games. It includes treadmill, bike, rower and Skillmill curved treadmill. This is ideal for sport lovers and for people willing to train to improve their sport performance: runners, cyclists, triathletes, etc.

The Artis Elliptical - Artis is Technogym’s premium professional line for fitness clubs. It is available also at home for people willing to create a real professional gym at home. It includes a complete range of cardio and strength equipment and it is ideal if you have an entire space to dedicate to your personal gym.

As the official supplier of fitness equipment and digital technologies for the Tokyo 2020 Olympic and Paralympic Games, Technogym provides the equipment for the athletes to train on in the Olympic Village to ensure they’re in top shape for competition. This is the eighth time that they have been a part of the Olympic experience, having been a part of Sydney 2000, Athens 2004, Turin 2006, Beijing 2008, London 2012, Rio 2016 and Pyeongchang 2018.

Each piece of Technogym equipment goes through extensive testing to ensure the maximum benefits for you and your training goals. Whether you’re looking to tone up, lose weight, enhance your athletic ability, or simply keep moving amidst the hustle of daily life, Technogym has a machine for you.

TECHNOGYM

www.technogym.com

IG @Technogym

Read the March Issue of Athleisure Mag and see Athleisure List | Technogym in mag.

DEBUNKING THE MOST COMMON SPORTS INJURY RECOVERY MYTHS OUT THERE TODAY

There are a lot of myths out there about sports injuries. Let's debunk the most common sports injury recovery myths that exist today.

Sports injuries can be painful and frustrating; especially if it stops you from playing your chosen sport for any period of time. You're likely to be keen to get back to doing what you love the most but there are some myths that could hinder your recovery.

Taking your injury recovery day by day and listening to the advice of professionals will ensure you're back to fighting fit as soon as you can be. Here are some injury recovery myths you should avoid.

1. Rest is Best

Of course, rest is important. However, some people believe that nothing but rest will result in a complete recovery. That's far from the truth. In fact, physical therapists will often advise their patients to do daily gentle exercises to encourage recovery.

In order to recover properly, the body needs good blood and oxygen circulation. Nothing encourages good circulation like exercise. Resting every day could prolong the recovery process.

2. Ignore Pain

Everyone is familiar with the phrase, 'no pain, no gain'. To a certain degree, athletes need to push past uncomfortable barriers to improve, especially professional athletes. Pain is the body's way of warning you that you could be pushing it too far.

Pain could result in an injury and playing sport with an injury can lead to further, more serious injuries. If you're in pain while playing a sport, it's best to find out why before pushing your body any further.

3. Stretching Will Prevent Injuries

It's important to warm up by stretching before playing sports and this will decrease your chances of getting injured. However, it doesn't make you invincible. Many people believe that if you feel tightening in your muscles, stretching will stop it.

It may give you temporary relief but stretching tightened muscles could also cause an injury. The tightening may be a warning that you're moving in the wrong way or using your muscles improperly.

4. The Stronger You Are, The Less Likely You'll Get Injured

When searching for how to prevent sport injuries, you may come across the myth that you should build your strength up. Although it's healthy to build your muscle strength up, it won't prevent you from getting an injury.

For example, if you're doing your best to build your abs by doing one hundred sit-ups a day, it won't prevent you from getting a back injury. In addition, if you work your muscles too hard in order to build strength, you may increase the likelihood of injury.

Committing to Your Injury Recovery

If you want to make sure your injury recovery goes smoothly and quickly, it's important to take the advice of professionals. Seeking help from a trained physical therapist will ensure you have everything from exercise regimes to nutritional advice.

If you want to be proactive in your recovery, why not search for food groups or meals that could help your body to heal quickly? You'll find everything from muscle-building smoothies to energy-boosting snacks.

Take a look at more of our posts on staying fit and healthy.

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4 TIPS TO TURN YOUR LOVE OF FITNESS INTO A THRIVING BUSINESS LIKE FABLETICS

You’ve seen the Fabletics commercials… Where the women are sporting activewear that’s actually fashionable and can be worn to exercise or to run daily errands… If you pay attention to the commercials, you’ll notice that the women in those commercials are of different sizes, strengths, and doing different activities. The women in the commercials are either exercising, running errands with their kids, or proving that their body shape and size has nothing to do with their strength… Strength and empowerment at any age, shape, or size is the image the brand is projecting.

It’s just amazing how much the world has evolved. There was a point in time where a woman’s weight and age were something that you just don’t talk about or ask about but today’s woman is confident about her age, weight, and size… Where did this empowerment come from? Well, it’s hard to just pinpoint one person as the face of self-love but it’s pretty safe to say that every woman who’s had any insecurity about their weight or size and overcame it, is due to seeing someone else have the strength to love themselves despite what others think.

When women started to love their bodies, self-love became a market to profit from. That might sound like it’s coming from a “money-hungry” standpoint but it’s not… it’s really coming from a place of self-love. With women feeling this empowerment, why not strengthen their self-love and empowerment with clothing that is not only fashionable and accentuates their shape but also is great activewear to exercise in to lead a healthier lifestyle?

In the past, gym clothes used to be big bulky sweatpants that were difficult to move around in and simply didn’t make women feel pretty. Today, women’s activewear can go from the gym to brunch! The great news about the Fabletics brand and mission is that you too can start a women’s activewear line that is successful like Fabletics.

In your mind, you’re probably thinking that you don’t have any business experience to do something like that… Well, according to Forbes, neither did Kate Hudson with Fabletics but she and her team managed to turn their athleisure brand into a $250 million company in three and a half years.

Keep in mind that your brand’s story won’t be like Fabletic’s story, nor should you want it to be… Your brand should have its own story and mission but there are a few takeaways from Fabletic’s story that you can incorporate into your passion for fitness. If you’re someone who loves every aspect of fitness and want to transform it into an athleisure brand, here are a few key tips to follow to make your business thrive.

1. Planning

Identify the Customers’ Needs

If you’re going to launch an athleisure brand, you need to find out what people look for in athleisurewear. Are they looking for a particular type of material that’s comfortable on the skin? Are they want ting more storage in their clothes? Or are they wanting more style?

Stand Out in the Competition

There are, of course, lots of athleisure brands out there, including Fabletics, but the goal isn’t to be like them… the goal is to be better than them. Maybe you have an idea but another brand is already doing that… That’s okay, you can either hone in on that idea and do it better or simply find a different way to stand out. Ideally, you want to offer customers something that’s they’re not receiving in other brands.

Determine Your Brand Identity

What’s the overall vibe and feel you want people to have when they see or wear your clothes? With Fabletics, they want their customers to feel strong and empowered when they wear their athleisurewear. Maybe with your brand, you want customers to feel sexy… whatever it is you want customers to feel, it’s going to be exhibited through the design and style of your clothes and through you’re brand’s identity, so choose it well, because your brand’s identity is what it’s going to be known for.

Look Into Funding Options

How are you going to fund your business? Are you going to ask family for help? Set up a Go Fund Me account? Or look into SBA loans? This is an area where Kate Hudson didn’t have any obstacles to overcome but that that doesn’t mean you have to either. There are plenty of startup loans as well as investors who are looking for small businesses to invest in to not only make them more money but to also turn your dream into a reality.

2. Design and Development

Design and development spans from the creation of your website to the design of your athleisurewear apparel. So you’ll definitely want to build your online store with a fitness theme that’s reflective of your brand’s identity. In identifying your brand’s identity, it’s going to automatically lead you to identify your target audience. Without having a target audience, you won’t know the types of clothing and collections to sell.

One of the biggest factors that separate an athleisurewear line from a regular clothing line is the materials and fabrics. Because athleisurewear is both for casual wear and for exercise, the materials and fabrics used are going to be stretchy, breathable, and sweat resistant. The materials used are also ways to add interest in the products too.

3. Marketing and Brand Awareness

You’ve determined your brand’s identity so now it’s time to tell the world your brand’s story. When people can relate to a brand’s story, they’re more likely to buy your products. Whether you’ve had your own struggle with self-love or if you’re currently on your journey of body reformation, people want to know your story. Through outlets like social media and networking events, your brand has the opportunity to reach the masses with if your brand awareness and marketing is done right.

4. Implement Customer Service

Last and certainly not least, you have to pay homage to your customers because, without them, your brand would just be an empty plan. When on social media, ask their opinions and actively interact with them. If a customer has a complaint or issue with your products, don’t try to silence them or ignore them, address the issues head-on so they’ll know that their complaints and opinions matter. Be sure to address them in a timely manner too.

And remember to have fun with your customers too. They like to know that it’s not “all business” with brands too. Consider humanizing your brand with a fun back and forth banter in the comments and live videos.

Read the latest issue of Athleisure Mag.

THE PICK ME UP

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ACHIEVING BODY REFORMATION WITH REFORMER PILATES

Hey! Want to do some exercises that will keep your muscles toned, keep you strong, fit and brimming with stamina? It’s time then to get your “gyming” gear and get set to engage in a sequence of routines that will strengthen as well as stabilize your core. It is Pilates’ time!

Pilates, a fitness procedure created at the start of the 20th century, was the invention of Joseph Pilates. Though he named his technique Contrology, these fitness exercises have come to be known with his name. It is now practiced globally with the U.S.A., Australia, the U. K. and Canada taking the lead. 11 million persons, as at 2005, used this system regularly; about 14,000 of which were in the U.S.A.

The culture, at the close of the 19th century, of alleviating ill health through physical exercises, was a factor in the development of this fitness routine. It has been shown from studies that Pilates boosts balance and that regular sessions are able to help healthy adults condition their muscles; especially in comparison with staying without exercises.

Low-Impact Exercise, High-Impact Results

Pilates sessions are built around these principles: control, centering, flow, breathing, concentration, postural, relaxation, stamina, alignment, precision etc. These are enumerated in greater detail here. These exercises are low-impact routines that are aimed at strengthening muscles and at the same time improving posture, alignment as well as flexibility. The moves mainly aim for the core though it also works other parts of the body.

They can be done with equipment or without one. In any case, the routines tend to revolve around precise but slow movements as well as breath control. This exercise requires intense focus as the format that the exercises take, is more important than the exercises themselves.

Precision is key to the proper execution of these routines. The idea being that it is better to do one precise and perfect movement than many lackadaisical ones. With better precision, motion becomes more efficient and less stress is therefore required to perform the exercises. With relaxation, you can achieve correct muscle firing patterns and improved mental concentration is also enhanced.

A standard Pilates routine will last for about 45 minutes to about an hour. This leaves your body’s core strengthened and stabilized; thus, enabling you to move efficiently while at the same time improving posture, litheness, and agility. Therefore, if you long for a full-body exercise method that will help you do everything better, consider this exercise system.

You can design your routines to suit your individual needs; such that it becomes an immense complement to the aerobic sessions you already engage in. For instance, if you suffer from arthritis, a strength-enhancing schedule such as this will be a very significant element of your fitness program. Research has shown that combining aerobic exercises and strength-enhancing exercises does a lot to curb certain symptoms, sustain balance, retain flexible joints, and also helps in the achievement and maintenance of an enviable body weight.

Machine Aided Pilates

There are basically two different approaches to Pilates classes. These include the mat approach and the reformer approach. Your sessions could either use a mat (not your usual yoga mat but a slightly thicker variation) designed to provide some comfort to the points where pressure is exerted, or you could make use of a machine referred to as a Reformer. This machine is built like platform that slides along two fixed bars for the foot, some springs, and the pulleys that account for the resistance. There are a few other pieces of equipment to know, but we will not be looking at those at the moment.

Whether the mat or the Reformer machine, the goal is to achieve control and not just a brutish exertion of the muscles. When making use of the mat, your muscles work by lifting against the force of gravity. If however you make use of the Reformer, you will be working to overcome the band or spring’s resistance. All of these will be done to strengthen specific muscles in the body.

What is Reformer Pilates?

The Reformer Pilates is a creation of the original founder of the exercise system. A rectangular frame having a plane platform –known as the carriage– positioned to roll on wheels inside the frame in a forward and backward movement. By a set of springs, the carriage attaches to an end of it. When the carriage on the frame gets a push or pull, these springs provide choices of differing levels of resistance. The carriage comes with shoulder blocks that keep users from sliding off with each push or pull of the carriage. Reformers parts are adjustable for differing body sizes and different levels of skill.

With almost all certainty, there is no piece of Pilates equipment more popular than the Reformer, and for good reasons. The machine makes a dramatic impression the first time you see one; and even a more dramatic change in your body when you use one. Reformers are usually lined up in Pilates studios, being that Reformer classes are usually one of the main choices offered. There are portable Reformers, which are equally popular as home exercise equipment.

What Makes the Reformer so Special?

The Reformer provides all the advantages of Pilates comprising of all-round strength, spontaneous flexibility, excellent coordination, and steady equilibrium. Exercises done with the device, for most people, is a fun-filled experience; an experience that often feels like flying or gliding.

Embarking on Body Reformation

For beginners, the Reformer Pilates may look more like a foe than a friend. With lengthy, ingenious straps, a prominent framework and movable platform, it is simply understandable why someone said this particular contraption resembles a torture equipment of the Dark Age. However, this equipment should be no cause for apprehension. You, can master the Reformer with practice – even with minimal assistance. You can find you can find a simple guide here: https://www.nhs.uk/live-well/exercise/guide-to-pilates/.

If it is your first workout with Reformer Pilates, here is what to expect: the carriage will move so flow with it. The more you make use of the equipment – having caution and safety in mind always – the more comfortable you will be in all your movements. One major thing about Reformer Pilates, something that also makes it special, is that feeling of moving in the absence of gravity. However, lying facing up on a platform that is moving can be kind of disorienting, if not weird.

Since the objective here is for one to experience the carriage’s motion, you should be ready to take charge and master it. As you continue, you will develop connections as you discover proper form, understand what is right for your body and finally attain balance. The Reformer Pilates is a work of wonder! Exercising with this equipment is possible for anyone, at any level of fitness. It isn’t any wonder that it is often popularly called the Universal Reformer.

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TOP 6 RIGHT CYCLING OUTFIT APPARENT DURING WARM WEATHER

Always be keen on the type of bike clothing you wear, depending on the weather. Choosing the right cycling outfit will give you better riding experience. It will also keep you safe from side effects caused by freezing or warm weather. You don’t have to sweat or shiver when cycling. In this article, we are going to talk about the right outfits for warm weather.  

Warm weather cycling outfit

1. Sunglasses:  Invest in sunglasses that has a full –coverage lens and clear view. It is the right cycling shade for summer. Ensure the lens of the glass you buy is water, oil, and dirt resistant. The advantage of this is that you won’t break your ride to clean sweat. Such lenses also have a system to help you straightforwardly switch between tints. This will help you change to the right color that suits the current weather condition.

2. Jersey: Enjoy your summer jersey by picking a light fabric. The fabric stretches, so don’t worry about feeling restricted. The jersey has features like rear pockets you can use to keep your valuables. Ensure you purchase one that has a mesh panel to allow more air to circulate within your body. And this makes it perfect for humid weather.

3. Padded cycling shorts: If you don’t want to experience saddle sores then consider using padded compression cycling shorts. This will give you the required protection from the saddle. So ensure you invest in the right seat as well as cycling apparel to avoid any sore. Padded cycling shorts also allow you to ride comfortably as your legs move freely regardless of resistance and chafing.

4. Summer shoe: Perfect shoes for cycling during summer must have space for ventilation. It is even better if it has some sections of breathable mesh and ventilated soles. This will help balance the temperature in your feet during hot and humid days. These shoes are costly, but in the long run, you will enjoy the reward. 

5. Sun sleeves: When the weather is warm, it is better to invest in sun sleeves. They protect your skin from the adverse effects of the sun while keeping you fresh at the same time. Also, they are lighter in design to ensure you remain flexible as you cycle. Sun sleeves have broader gripper to offer you comfort and protection against harmful sun rays. 

6. Specialized helmet: This helmet is specifically designed to let in air. It has an area left for ventilation to improve breathing and air circulation. Its cooling system with internal channels, large vents and so on, makes it perfect for hot weather. 

Bottom line

In hot weather, you will need lightweight cycling apparel to ensure you enjoy your ride as you remain cool. The above-discussed cycling clothing will ensure you breathe well and feel light during such weather. Also, you will not sweat a lot under the sun-resistant material used to make such garments.

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BEST EXERCISES FOR MEN: 7 KEY EXERCISES MEN SHOULD DO EVERY DAY

Did you know that about 30% of men in the United States are sedentary? This means they spend 5 hours or more sitting during the day. 

A sedentary lifestyle will not only cause you to be out of shape in the present but can also drastically impact your mental and long-term physical health in a negative way.

To have the longest life possible, and the highest quality of life throughout that time, you have to include some exercise in your routine. We get it, television and other media can be discouraging. 

With just your body and a few feet of space in which to move, you can get a great workout from the comfort of your own living or bedroom! Listed below are 7 exercises that fit that mold - keep reading to learn more!

1. Plank Variations

One of the best exercises you can do for your core strength, while also improving balance and stamina, is planking. Start with traditional planks, with your elbows bent, forearms flat against the ground, and your full body engaged. 

Once you've mastered the traditional plank, you can increase the difficulty with plank walkups, where you transition from a plank position to a push-up position and back down. Next, try rotating side planks. Get into the plank position while facing one side instead of the floor, raise one arm into the air, then rotate your upper body until your arm is beneath you and repeat.

2. Push-Ups

Push-ups are a great workout for your chest and arms, but if you have the proper form while doing them, they should also engage your core. Begin in the plank position, but with your hands flat on the floor, shoulder-width apart. 

With any workout, correct form is vital for an effective exercise and to avoid injury. Be sure that your core is engaged and your back is straight. Then, lower your body until your face is almost touching the floor and push back up. 

3. Wall Slides

If you have a desk job, wall slides are an easy workout to do during the workday to give your body a break from being in a seated position. Stand with your back pressed against the wall, your arms raised at the elbows, and slide down to a squatting position. Slide back up the wall and that's one rep!

Doing 10-15 reps a few times a day will do wonders for your upper back, shoulders, and posture. 

4. Squats

Squats primarily target your thigh muscles (the quadriceps and hamstrings) and glutes. However, done properly, they will work your core and your calves, as well as help to improve ankle stability.

There are many variations to the squat, including adding weight across your shoulders, but for the basic exercise, all you have to do is stand up with your back straight and your chest out, feet approximately shoulder-width apart. Bend your knees until your thighs are level with the floor, then slowly raise back to a standing position.

5. Hip Raises

Wall slides will help your upper back and shoulders, but if you spend a lot of your day sitting, you need something to work your lower back and glutes as well. Even if you're careful not to slouch, sitting for long periods of time is horrible for your muscles, particularly those in your hips and lower body.

To combat this, do a few hip raises periodically throughout the day! While you can do this at work, you'll want to bring a yoga mat to keep in your office, as lying on a public floor isn't ideal. 

Lie down with your hands flat and your knees bent, then raise your hips into the air as far as you can without moving your head or hands. Lower back down to the mat or floor and you've done a hip raise!

6. Cross Crunches

Traditional crunches can become tedious after a while, so instead, do some crunch variations! We've chosen cross crunches, as they are an excellent workout for your abdominal and oblique muscles. 

Like a regular crunch, you will begin lying on your back with your knees bent, hands behind your head. But instead of sitting up straight, you will swivel as you rise, touching your left elbow to your right knee and vice versa. 

7. Thoracic Rotation

Last but not least, thoracic rotations are another of these exercises that you can do at the office, provided you have a yoga mat, to improve any bad posture habits you may have picked up from a sedentary lifestyle or desk job. 

Thoracic rotations are easy! All you have to do is lie on your side, knees bent and arms outstretched. With your knees still bent and to one side, spread your arms, opening your chest and turning your head to the other direction.

You can't repair years of slouching overnight, but with repeated exercise and a conscious effort to maintain good posture, you'll notice an improvement over time.

Complete the Best Exercises for Men Daily to Improve Fitness

Well, there you have it! You don't any equipment for a single one of these best exercises for men - you don't even have to leave your living room to do them!

You will be shocked to see what large improvements you will feel in both your physical and mental health by performing a few exercises a day. Getting started is the hardest part, but once you have a routine in place, working out will feel as natural as any of your other daily activities.

Looking for more tips on improving your health and getting the most out of your workouts? Check out our other posts!

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GUIDE TO USING INSULIN FOR BODYBUILDING

Have you ever experienced a sudden energy crash? Actually, it tends to happen every time your blood sugar decreases to an abnormally low level that poses danger to your overall health.

Fortunately, insulin is the hormone in charge of regulating the level of glucose in your organism, directing it towards your body cells where a portion is converted into fat while the rest into stamina.

Therefore, numerous bodybuilders have included insulin in their workout, due to its muscle strengthening and energy bosting benefits.  If you intend to use it for the purpose of bodybuilding, here is a guide on its effects, dosage and administration.

Improves muscle growth and strength

The essential reason why bodybuilders use insulin as part of their workout routine is due to its role in the muscle-building process. This hormone is in fact a protein, formed in the pancreases, acting like a stimulator of muscle growth. Every time you are consuming carbohydrates and proteins, insulin is releases by the organ and becomes part of your blood flow. Its job is to reach all the tissues in your organism so as to aid the increase of the muscle mass.

However, in order for its role to be successfully completed, it should enter the cells, but only if the insulin receptors grant its access. Once this hormone enters the tissues, it not only benefits their growth, but it also stimulates the cells to produce proteins that are essential for transforming the amino acids into muscle mass. Visit this link: anabolicsteroiddrugs.com to learn more about its benefits in bodybuilding.

In addition, another crucial element for gaining muscle strength is having a normal blood flow, without any obstruction on its way there. Since these tissues require nutrients for proper growth, they will only get their indispensable supply if blood runs normally throughout the organism.

Turning glucose into energy or fat cells

Once you finish eating a meal, the level of glucose in your organism is on the rise, signaling the pancreas to release the necessary amount of insulin to transform the glucose, either into energy or into fat. It joins the blood flow, thus reaching all the cells and muscles in your organism, ready to let glucose in.

Once the glucose gets settled inside the cells, one part of it is transformed into energy, indispensable for performing all of your daily activities, in this case bodybuilding. The other part is stored by the organism for future use in the form of fat cells. However, in case all the glucose get converted into energy or its ends up being stored, there’s no sugar left in your blood flow, which isn’t beneficial for your health at all.

If your blood sugar level suddenly drops, you’ll experience a sudden drop of energy as well. In order to regain your energy, you definitely need a bite, which sometimes leads to consuming carbohydrates more than the necessary amount.

Administration and dosage

The most common method of taking insulin is in the form of an injection. It take approximately fifteen minutes to begin felling its effects and maximum an hour for the hormone to reach its best effect. It’s essential to start using tiny dosages and gradually increase them until you find the one that is compatible to your needs. However, in case of experiencing a blood sugar crash, you should immediately reduce the amount of insulin intake.

Furthermore, in order to experience the real benefits of insulin in bodybuilding, you’re required to inject it after completing your workout. Don’t forget to eat a certain amount of carbohydrates following the injection, in order to avoid hypoglycemia. This condition is actually the most common side effect of taking insulin, particularly for non-diabetic people.

In case you start feeling dizzy, extremely hungry or non-energetic following your dosage, either reduce the amount of insulin or cease using it. Whenever you feel these symptoms eat something sweet in order for your blood sugar to go up. Visit this page to learn more about hypoglycemia, its symptoms, causes and treatments.

Conclusion

Make sure you know exactly how insulin works, prior to using it for bodybuilding.

Get your required energy and strength without experiencing sudden energy crashes!

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ATHLEISURE LIST | BODY ROLL STUDIO

We're always looking to add methods into our routine as a means to workout as well as to find effective post-workout recovery routines that assist your body. In Tribeca, we tried out a new studio that focuses on your lymphatic system through drainage as it has machines that massage and shape your body across 15 areas. The infrared heated roller can have its speed adjusted and has heat that is infused into your treatments. The Body Roll Studio is located in Tribeca and is founded by Piret Aava who is also the owner of Eyebrow Doctor which is located above this fitness studio.

The machine's wooden rolls improve the circulation of your blood and lymph system. These movements can assist in speeding up your metabolism, reduce fat tissue and eliminate waste products. In addition to reducing elements out of your body, you may find that in doing regular sessions, you may find firmer skin, muscle tightness being broken up and shaping the body. Ultimately, users may find it's a great fat burning and cellulite reduction.

The machine has a screen that showcases what body part you will be focused on. For in-depth information and having an ongoing tutorial, there is a larger screen within your room that shows how your body should be aligned to the machine as well as variations that you can do. With 15 body parts that are focused on, the device works at 3-minute intervals per part when enjoying a 45 min. session.

Each room is equipped with stools so as you rotate your body and do differ ent positions. There is also an option that you can stream your favorite programming and listen via headphones so that you don't interrupt other sessions. When attending your session, make sure to drink a bottle of water prior to, during and after your session to assist your body in reducing waste that will leave your body. Guests can enjoy tea that is provided as well as purchasing an array of Alo Yoga attire.

BODY ROLL STUDIO

59 Franklin St

NY, NY 10013

www.bodyrollstudio.com

IG @BodyRollStudio

Read the Jan Issue of Athleisure Mag and see Athleisure List | Body Roll Studio in mag.

MARKET BRUNCH WITH SEEMA MODY

We kick off the new year with this month's cover, CNBC's Seema Mody who is the Global Markets Reporter on the network. This month's cover took place in the Lower East Side's Lamia Fish Market which is known as a brunch and evening destination. We showcase fun looks that are perfect as we continue through winter's transition as well as checking out this fun restaurant. We sit down with Seema to find out about she became interested in her career, her favorite stories and markets that she has covered as well as what she enjoys doing when she is off air.

ATHLEISURE MAG: When did you realize that you wanted to be a journalist?

SEEMA MODY: I should probably thank Nani (my grandmother) for my passion for storytelling. Growing up, I spent many of my summers visiting my grandparents in Ludhiana, Punjab. One of my fondest memories is sitting on their roof, drinking masala chai and listening to Nani talk about Indian politics and the country’s fight for independence. Those conversations lit a fire in my belly that—after a couple of twists and turns—slowly evolved into a career in journalism.

AM: What is it about finance and specifically global markets that drew you to your coverage area? Was this always an area that you felt you wanted to work in?

SM: I was always interested in foreign policy, but it was during my time in London, where I previously relocated to be co-anchor of CNBC’s “Worldwide Exchange,” that I learned how to look at international affairs through the lens of financial markets. When I returned to New York, I was named CNBC’s Global Markets reporter. Part of my job is to wake up every day and report on how international stories, like U.S.-China trade and Brexit, are impacting investors’ portfolios and multinational companies around the world.

AM: We know that you have been with CNBC for quite a few years here in the U.S., as well as London and India. What has your journey been since you have been at the network? What shows do you most frequently appear on currently?

SM: I have had a rather unique journey at CNBC. I started at CNBC TV-18 in Mumbai where I reported on India’s economy. While growing up I frequently traveled to India to visit family, this was my first time actually living there–I’m from Portland, Oregon. Starting fresh in Mumbai inspired me to work around the clock, build relationships with CEOs and break stories. After one year and a lot of persistence, I landed an opportunity with CNBC Business News in New York. What’s great is I am still able to leverage the contacts I made in India; in fact, I have covered its last two elections for the network. I’m passionate about U.S.-India relations and reporting on the decisive change in India’s economic trajectory, as well as the major obstacles facing the current administration.

AM: In addition to your global policy beat, you also cover travel, including hotels, cruises and online travel operators and the industrials. What do you like about this category? SM: Both travel and industrials provide a good read on the global economy and how businesses make decisions on investments in markets outside the U.S. It all ties into the overarching story I aim to tell about the intersection of foreign policy and Wall Street. AM: Tell us about ‘European Close,’ the daily segment which you host on “Squawk Alley.”

SM: If you’re ever wondering what’s happening in Europe, then tune in to CNBC at 11:30AM EST for the latest and greatest! The segment synthesizes complex European topics–from Brexit to ECB meetings—for our global audience.

AM: What is your process for preparing ahead of interviews and stories?

SM: Lots of reading, tweeting and reaching out to valuable sources that give me unparalleled access to movers and shakers in the industry.

AM: What have been some of your favorite stories that you have reported on?

SM: I recently reported on the killing of Iran’s powerful general Qassim Suleimani by a U.S. drone strike and the impact it had on the western world’s relationship with the Middle East. This is a great example of an event that has had a direct, traceable effect on foreign relations and the global economy. Also, my role as correspondent often leads to special opportunities. Last year, I covered Lyft’s highly anticipated IPO at the Nasdaq and reported on the complicated process involved in taking the ride-hailing company public. When China first unveiled retaliatory tariffs on the U.S., the Chinese ambassador to the U.S., Cui Tiankai (he is also also Special Envoy to President Xi) gave me an exclusive interview where I pushed him on topics like intellectual property and currency manipulation. I also love reporting from the field; from getting an inside look at Amtrak’s new modernized fleet in Delaware, to speaking to sweet potato farmers in North Carolina about the impact of tariffs, interacting with Americans across the nation about the state of business is truly gratifying.

AM: What are 3 companies/brands, topics or CEOs/government officials that you are interested in covering/interviewing that you have yet to cover?

SM: The rise of emerging market nations has also been a strong interest mine. Some interviews I hope to one day have include: 1.) Government official: Brazil’s President Jair Bolsonaro 2.) CEO: Tesla CEO Elon Musk and 3.) Athlete: Serena Williams.

AM: For those who want to better understand the impact that foreign policy has on global markets (but are intimidated by its intricacies), how would you suggest they go about educating themselves so that they can engage in these conversations?

SM: Foreign policy can be overwhelming. Start with one region that interests you and obsess over it. Learn everything you can about the country’s government structure, economic data, key players and issues. Reach out to thought leaders and ask for help. Engage with others on social media. We live in the age of Twitter and learning how to construct thoughts in 140-characters is sometimes more valuable than being able to file a three-page thesis on a topic.

AM: Spanning all of your coverage areas–global policy, travel--what are the three stories you’re watching for 2020?

SM: The 2020 election will have a profound impact on foreign policy and the U.S.’s relationship with the rest of the world. Additionally, Airbnb has shaken up the hospitality industry and changed the way many millennials travel. The company’s IPO this year will be one to watch. Lastly, the Coronavirus outbreak has placed China at the center of a huge crisis. Efforts to contain the virus could prove to be a major test the country’ sgovernment and, in the meantime, billions of dollars are at stake as major companies like Nike and Starbucks close stores on the mainland.

AM: What does a typical day or week look like for you, whether you’re on-set or in the field?

SM: No two days look the same for me but I’m always on the go and on the phone. Thank goodness for AirPods and coffee!

AM: We know that you love tennis. How long have you played it, and what do you enjoy most about it?

SM: To win a match, tennis requires technique and strategy–it’s a unique mix of chess-like thinking and endurance. I played competitively in high school, and I still play in the city. Plus, when I go home my dad always makes sure we spend time on the tennis court. He still has the ability to place shots with surgical precision. That’s probably another reason I enjoy tennis; my whole family is obsessed with the sport.

AM: Where can we find you in the city?

SM: I’m a downtown girl. I always enjoy spending time in the Village. Favorite restaurants: Malaparte and I Sodi. Italian is (clearly) my favorite cuisine.

AM: As someone who travels frequently for work, what are 3 things that we would find in your carry on to make traveling easier?

SM: External battery, a copy of Foreign Affairs, and Chanel under eye cream. It works miracles.

AM: What do you do in your downtime?

SM: Mental and physical health are incredibly important, and I find that yoga and tennis both help me reduce stress and stay fit. Traveling continues to be one of my biggest passions; experiencing different cultures and interacting with people from different parts of the world opens my eyes to new ideas and helps me see different issues from various viewpoints. If I’m not traveling, I enjoy spending time with friends and family, and learning how to cook.

TWITTER @SeemaCNBC

We photographed this cover story with Seema Mody in the Lower Eat Side at Lamia's Fish Market. We sat down with Lamia Funti to talk about their dishes, epic brunches and what we can expect as we go from winter and begin to transition into the spring.

ATHLEISURE MAG: We know that prior to Lamia’s Fish Market you had another restaurant – can you share more about this and what led you to launch this culinary destination?

LAMIA FUNTI: Food has been such a large part of my life, and it has always been a dream of mine to open a restaurant that showcases my Spanish roots. My passion to share my native cuisine is what led me to open (June 2019) Lamia’s Fish Market.

AM: Who is the Executive Chef of Lamia’s Fish Market and what is his background?

LF: I developed the menu personally because I wanted it to be true to my roots, which is a very specific cuisine and way of cooking. We now have Chef Martell Fonville who worked at Marea, Stubborn Seed and Print. It was critical to us to have an Executive Chef on hand who knows and loves fish to maintain the high-level quality of seafood we have here.

AM: How would you describe the restaurant from the décor, areas within the restaurant as well as its culinary focus?

LF: Lamia’s is an upscale Mediterranean seafood restaurant, focused on my coastal roots. The cuisine includes regional classics like fried sardines with chipotle aioli, served alongside traditional fresh pastas like linguini and clams, or savory squid ink spaghetti topped with sea urchin and bottarga. We also have a whole fish baked in salt, served tableside with mallets!

The entire space took us two years to develop alongside designer Dara Young. We wanted the space to be upscale, yet approachable, juxtaposing experiential modernism with authentic nautical elements.

AM: I loved the bar as well as the oyster bar where you can literally pick your preferred fish – why was this essential to have at the restaurant?

LF: Quality food and fish are at the core of our menu. We go to the fish market several times per week to hand-pick what we will be serving. When a guest orders the salt-baked fish we always provide them with a first look before we start preparation. We want people to truly experience our menu, that’s why we serve the salt-baked fish tableside along with mallets for guests to break open the crust.

AM: In looking at the décor, who designed the space as well as the murals, interesting art on the lighting etc.?

LF: The space was designed by Dara Young, Founder of Aviva Collective and 4FRONT Hospitality Development. Dara also designed the beautiful moss wall near our raw bar. The restaurant has three floors, and seven different dining areas, and I wanted each one to feel unique. Art has always been a passion of mine so I knew right away that I would want to incorporate many different artists into the space. We have innovative art installations at every turn including Will Kurtz, Brian Farrell, Michela Martello, Elle Gregg, John Coca, Dave Vasquez, Michael Delfino and Dara Young herself. Artist Michela Martello created the Lamia mural on the original brick wall textured with glimmering glass cabochons. Multi-disciplined visual artist Bryan Farrell painted a multi-dimensional mural in the private dining room. Both the Mezzanine, Private Room, and Grotto overlook the “Lamia” sculpture, created by visionary artist William Kurtz.

The bar is lit by Sailor Jerry inspired tattooed lighting fixtures handed painted by artist Bryan Farrell and Elle Gregg and mounted on a Groin Vault ceiling made of steel and black fishnets.

AM: We loved the fries – what are 3 appetizers that you suggest we should have?

LF: Everyone loves our fish fries! Our Langoustines, Fluke & Blood Orange Crudo, and the Grilled Octopus are must-tries!

AM: What are 3 signature dishes that we should be eating?

LF: We always recommend first time guests try the salt-baked fish. We also have an incredible Sea Urchin & Bottarga Pasta, and Lobster. For those who may be craving meat over seafood, we also have a delicious 32oz Tomahawk Steak.

AM: In looking at beverages offered on the menu, we noticed that wine, beer and sake are the focus – what was the decision behind that?

LF: We wanted to offer guests a unique cocktail menu that doesn’t exist anywhere else. We wanted to challenge ourselves to develop a cocktail menu that pairs well with seafood, that’s innovative and unlike any other.

AM: What are 3 signature cocktails that we should enjoy while there?

LF: My two signature cocktails are Beach Front Views (sake, pineapple, orange, cinnamon, and lime) and the Mermaid Sangria, which is made with fresh berries and cinnamon. If you can handle a little kick, I also recommend our version of a Margarita, called the One Too Many Margaritas and made with sake, mango, salted jalapeno, lemon and peppercorns.

AM: Lamia’s is open for dinner, but you are also open for brunch – can you tell us 3 brunch options we should consider on our next visit?

LF: Definitely our Mac n’ Cheese Lobster Pancake! I also recommend our Paella on Sundays, and the Croque Lamia. We also have an incredible Early Catch Menu from 4-7 every weekday and 5-7 on weekends.”

AM: With the Spring coming up, are there new dishes/cocktails that will be coming on the menu that we should look out for?

LF: We will be introducing a lot of refreshing cocktails, like Spritz with fresh fruit garnishes, and introducing more fresh vegetables into the menu.

AM: We saw that you have a vibrant brunch offering, tell us about what guests can enjoy as well as what the vibe is like?

LF: We have a diverse brunch menu predominantly focused on Mediterranean flavors.

AM: What can we expect as we transition from Spring into Summer at Lamia’s Market?

LF: We’ll be transitioning away from winter specials and introducing lighter dishes, more shareable platters and definitely summer flavors!

IG @LamiasFishMarket

PHOTOGRAPHY CREDITS

Athleisure Mag's cover story was shot by Paul Farkas, using Canon Mark IV; and selected Canon lenses: EF 50 f/1.2 L, EF 24-70 f/2.8 L II, and EF 70-200 f/2.8 L II.

IG @PVFarkas

STYLE, MAKEUP & HAIR CREDITS

Athleisure Mag's Celeb Fashion Stylist, Co-Founder/Creative + Style Director Kimmie Smith, MUA David Stella and Hairstylist Lea DeLoy share how Seema Mody's look was created for the cover editorial.

LOOK I | FITNESS STYLE IN BLUSH

PG 16 + 20 | NIKE Pink/Blue Retro Windbreaker | BEYOND YOGA Spacedye Caught in the Midi High Waisted Legging in Sand Swept Desert Suede |

SKINCARE | TWINMEDIX | FOUNDATION | ELLIS FAAS COSMETICS | CONCEALER | ELLIS FAAS COSMETICS | BRONZER | GUERLAIN | BLUSH | MAC COSMETICS | BROWS | LIMELIFE BY ALCONE | MASCARA | MAYBELLINE | EYES | VISEART | LIPSTICK | PAT MCGRATH |

HAIR | The hair was sprayed with THEURGY Outer Body Spray and sections were wrapped around a curling iron | The hair was sprayed with THEURGY Sunday Ritual Dry Shampoo Spray to add a dry, clean texture and a bit of volume to the root area | The look was finished with THEURGY Enhancement Mist through mid-lengths and the ends of hair for shine and smoothness and to keep humidity from ruining the style |

LOOK II | FITNESS STYLE IN BLUE HUES

PG 19 + BACK COVER | UMBRO Diamond Flashback Jacket | CAROL BRODIE Lapis & White Topaz Ring |

SKINCARE | TWINMEDIX | FOUNDATION | ELLIS FAAS COSMETICS | CONCEALER | ELLIS FAAS COSMETICS | BRONZER | GUERLAIN | BLUSH | MAC COSMETICS | BROWS | LIMELIFE BY ALCONE | MASCARA | MAYBELLINE | EYES | VISEART | LIPSTICK | PAT MCGRATH |

HAIR | The hair was sprayed with THEURGY Outer Body Spray and sections were wrapped around a curling iron | The hair was sprayed with THEURGY Sunday Ritual Dry Shampoo Spray to add a dry, clean texture and a bit of volume to the root area | The look was finished with THEURGY Enhancement Mist through mid-lengths and the ends of hair for shine and smoothness and to keep humidity from ruining the style |

LOOK III | BLAZER + DENIM STYLE

PG 23, 24 + 27 | SMYTHE Equestrian Jacket | MAISON DE PAPILLON Tiffany Shirt | MAVI JEANS Alyssa | LAGOS Gold + Black Caviar Ceramic 8MM Stack Ring |

SKINCARE | TWINMEDIX | FOUNDATION | ELLIS FAAS COSMETICS | CONCEALER | ELLIS FAAS COSMETICS | BRONZER | GUERLAIN | BLUSH | MAC COSMETICS | BROWS | LIMELIFE BY ALCONE | MASCARA | MAYBELLINE | EYES | VISEART | LIPSTICK | PAT MCGRATH |

HAIR | The hair was sprayed with THEURGY Outer Body Spray and sections were wrapped around a curling iron | The hair was sprayed with THEURGY Sunday Ritual Dry Shampoo Spray to add a dry, clean texture and a bit of volume to the root area | The look was finished with THEURGY Enhancement Mist through mid-lengths and the ends of hair for shine and smoothness and to keep humidity from ruining the style |

LOOK IV | LEATHER STYLE

PG 28 | MAISON DE PAPILLON Harley Jacket + Liv Nappa Stretch Leather Pants | OLIVIA VON HALLE Bella WIllow Camisole | CAROL BRODIE Malachite + Turquoise Y Round Pendant |

SKINCARE | TWINMEDIX | FOUNDATION | ELLIS FAAS COSMETICS | CONCEALER | ELLIS FAAS COSMETICS | BRONZER | GUERLAIN | BLUSH | MAC COSMETICS | BROWS | LIMELIFE BY ALCONE | MASCARA | MAYBELLINE | EYES | VISEART | LIPSTICK | PAT MCGRATH |

HAIR | The hair was brushed through with a natural bristle ACCRA KAPPA Brush | THEURGY Enchantment Mist was added for a smoother, softer and more polished style | Finished with a light mist of THEURGY Retrograde Hairspray |

LOOK V | TWEED STYLE

FRONT COVER, PG 29 - 31 | MAISON DE PAPILLON Kimberly Coat | HANRO White Lace Camisole | MAVI JEANS Alexa | CAROL BRODIE Signature Medallion Carol Brodie Icon | DEEPA GURNANI Ady Cuff | YLIANA YEPEZ Mini Maya Mongolian Hair Bag | LAGOS 18K High Bar Long Inverted Teardrop Post Gold + Black Caviar Ceramic 8MM Stack Ring |

SKINCARE | TWINMEDIX | FOUNDATION | ELLIS FAAS COSMETICS | CONCEALER | ELLIS FAAS COSMETICS | BRONZER | GUERLAIN | BLUSH | MAC COSMETICS | BROWS | LIMELIFE BY ALCONE | MASCARA | MAYBELLINE | EYES | VISEART | LIPSTICK | PAT MCGRATH |

HAIR | The hair was brushed through with a natural bristle ACCRA KAPPA Brush | THEURGY Enchantment Mist was added for a smoother, softer and more polished style | Finished with a light mist of THEURGY Retrograde Hairspray |

IG @Shes.Kimmie

@DavidStellaDotCom

@HairByLeaDeLoy

Read the Jan Issue of Athleisure Mag and see Market Brunch with Seema Mody in mag.