THE PICK ME UP

Read the March Issue of Athleisure Mag and see The Pick Me Up in mag.

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.

Read the latest issue of Athleisure Mag.

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!

Read the latest issue of Athleisure Mag.

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.

7 HOLIDAY DESTINATIONS IDEAL FOR FITNESS BUFFS

With spring just around the corner, it’s time to start thinking about holidays. All the fitness buffs out there might be beginning to consider ways to meet their exercise goals (or perhaps renew some failed New Year’s resolutions!) whilst also enjoying a pleasant break abroad.

Thankfully, there are hundreds of great destinations for fitness gurus of all persuasions and levels to enjoy a well-deserved break whilst not lagging behind on their exercise goals. Below we outline seven of the best. 

Where To Go for the Ultimate Fitness Holiday

If cycling’s your thing, Ireland offers some of the most stunning scenery throughout the whole of Europe where you can bike and hike and is conveniently just a stone’s throw from the UK. There are dozens of jaw-dropping trails dotted around its picturesque landscapes that will suit both novice and experienced cyclists. Drink in incredible panoramic views of glistening lochs, immense cliffs and fairytale islands as you improve your fitness along trails that are often marvellously unspoilt by traffic. Some are even gentle enough to be suitable for all the family.

Sicily is a fantastic destination for a cycling fitness holiday that’s a bit warmer and a bit more challenging, and it was recently home to some memorable sections from Italy’s Grand Tour bike race, the Giro d’Italia. Feel like a pro as you saddle up and take on some tough sections from the tour whilst enjoying beautiful olive-tree laden vistas and soaking up the historic, rustic culture and excellent healthy cuisine.

For those who prefer their exercise on two legs, why not try a Nordic walking break? You’ll burn up to 46% more calories than you do walking normally; Nordic walking (with poles) has fast become a popular option among British ramblers and hikers, and is quickly gaining fanatics across the globe.

For a very different (and very un-Nordic) Nordic walking experience, we recommend packing your poles and taking them to Greece’s Halkidiki Peninsula, where over 30 routes have been established by quiet bays and through cinematic olive groves. Fitness fanatics may also want to visit the gorgeous Miraggio Thermal Spa for strength training sessions and guided walks, as well as a bit of pampering.

Those seeking to break a serious sweat and holiday with a competitive edge should head to the gorgeous island of Mauritius for one of their celebrated annual races, the most famous of which is Beachcomber’s Ultra Trail Raidlight (28-29 July); it comprises of four tough fitness events across the stunning island. Beginners may want to try the event’s six-mile race, whilst seasoned fitness buffs should attempt the event’s ultimate fitness challenge: a 62-mile course that encompasses clifftops, peaks, waterfalls and areas that are normally off-limits.

Or if it’s a holiday crammed with water activities that you need, why not try a surfing getaway? With its first appearance as an Olympic sport due in Tokyo in 2020, there’s never been a better time to get into surfing. It’s a fantastic way to improve your fitness whilst also soaking in the rays, and there are plenty of excellent surfing spots across Europe and beyond for an excellent fitness experience that’s also heaps of fun. 

Within Europe, you can’t do better than the Iberian Peninsula in Portugal. With excellent surf set against a backdrop of cute whitewashed villages, mouth-watering food and loads of surf camps and gentler spots where you can train, it’s the perfect place to start your surfing journey. Outside of Europe, we recommend Morocco’s east coast for something a little more exotic. With a well-established surf culture and plenty of well-regarded surf spots for both beginners and experts, Morocco’s the place to head for a surfing fitness holiday that doubles as a fascinating cultural getaway teeming with gorgeous Islamic architecture and incredible food. 

If you prefer to be submerged in the water rather than coasting on top of it, then a swimming holiday is the ideal fitness break for you. In our opinion you can’t do better than a trip to one of Greece’s many islands for the perfect swim. With gentle, warm waters and sparkling clear blue seas, almost all of the country’s 227 inhabited islands offer fantastic swimming experiences around their shores.

We recommend the town of Oia on the island of Santorini, which also holds guided boat tours around its two surrounding volcanic islets. Another great option for swimmers is Crete, which offers swim trails like the Minoan Trail round the gorgeous rugged coastline of the Sfakia region and also hosts ‘Big Swim Weeks’ at various times throughout the year. 

Whether it’s cycling, hiking, swimming or surfing that you feel will scratch your fitness holiday itch, you can’t go wrong with any of these seven destinations; you’ll make sure you return from your holiday feeling trim and focussed rather than flabby and over-indulged. And of course, fantastic all-inclusive resorts that cater to fitness fanatics of every stripe and with elegant gyms, spas and pools can be found of each of these locations, often at excellent prices. 

Read the latest issue of Athleisure Mag.

SOMETHING YOU SHOULD KNOW | RITUALS > RESOLUTIONS

When you're focused on working out, it's important to optimize your hard work with your method of choice, recovery and proper nutrition. Ladders is a sports nutrition brand that offers premium supplements that is co-founded by LeBron James and Arnold Schwarzenegger. Ladder's Chief Nutrition Officer, Adam Bornstein tells us about Ladder and their new challenge Rituals>Resolutions.

ATHLEISURE MAG: LeBron James, his trainer Mike Mancias and Arnold Schwarzenegger coming together to create Ladder is a powerful combination. What led you to Ladder?

ADAM BORNSTEIN: Ladder was one of those opportunities you get where you have no idea what it will become but it's worth all of the time and effort. I was a part of Ladder long before it was ever a brand and growing business. Years ago, after LeBron's cramping game - and Mike’s quest to find better supplements - I was contacted by Arnold Schwarzenegger to help formulate the initial Ladder products that were designed for LeBron. I’d known Arnold for years, and he had seen my approach to nutrition, which is one backed by quality, safety, and results. So, when the opportunity came to formulate something for LeBron, it was one of those projects that are incredibly exciting. When someone puts faith in you to create a supplement that will be used by one of the greatest athletes ever, you not only have to rise to the occasion, but you need to go above and beyond and make what you create so much better than anyone’s expectations. That was the original mission and continues to be what drives me every day at Ladder.

AM: Tell us Ladder’s leading shakes and products? What’s the science behind it?

AB: One of the best aspects of Ladder is we only create products that we know work. So, every single ingredient and every amount needs to be backed up by numerous studies (on people, not animals), to say with confidence that it delivers results for the people that use the products. That means we don't have many products because only a few ingredients are undeniably effective. We have 2 protein powders (whey and plant), a Superfood Greens, and our Pre-workout (energy) product.

With the protein, we tried to examine what makes protein effective, which is the amino acids. In order to unlock all of the benefits of protein - everything from muscle gain and fat loss, to even qualities like better hair, skin, and nails - you need a complete protein that is high in essential amino acids and BCAAs. Many proteins might look good on a label with how much protein it has, but it's using a low-grade protein that won’t deliver all of those benefits.

For our Pre-Workout, we were very interested in a position paper by the International Olympic Committee that examined the most powerful performance supplements. Three ingredients stood out: caffeine, beta-alanine, and creatine. So, we built a product around that core and then added elements to help improve focus and ensure that the caffeine would cause a crash or jitters.

And our Superfood Greens focuses more on the essential nutrients in your body - things like magnesium or Vitamin D - that are very hard to get in your diet.

AM: The Rituals>Resolutions Campaign sounds exciting and productive! What does it emphasize and focus on?

AB: The Rituals>Resolutions campaign is designed to solve the age-old question of why it’s so hard for people to stick to their resolutions and see success. It's not that a resolution is a bad intention, but - by design - it’s set up to fail. Goals without systems can’t succeed. And the best way to build a system is to have a habit. And the best way to create habits that stick is to create a ritual that makes it easier for you to repeatedly do behaviors that will lead to desired outcomes.

Instead of having people do the same thing over and over again, we wanted to celebrate the rituals that create habits. Our goal at Ladder is to help anyone level up and better their best, and this is an important component of sharing how so many successful people are able to experience success at the highest level.

AM: Tell us about the featured Challenge led by master trainer Mike Mancias.

AB: We’re lucky at Ladder to have access to some of the best fitness pros in the world. And for the challenge, Mike Mancias worked with Alex Toussaint - a senior instructor at Peloton - to design a challenge that will improve all aspects of fitness. Together, Mike and Alex designed a workout that is a combination of strength and cardiovascular conditioning, requires minimal equipment, and is flexible so that anyone can fit the plan into their busy schedule. We know that after January, people start falling off with their goals. We wanted to make sure that we provided a challenging workout to keep people on track and offer the support of Mike and Alex to keep people motivated, working hard, and seeing results.

AM: What’s the hashtag to get involved, support and follow along?

AB: The Ladder Challenge really is for everyone. A big part of what Ladder does is it brings people together and builds a community so that people are not alone in their pursuit of living healthier and being more active. And the best part is it is driven by one of the best trainers in the world – who has worked with two of the most successful athletes in history – who are sharing insights and access to a wealth of information with anyone that wants it. Everyone can join the Ladder Challenge and engage with others taking the challenge socially using #LadderChallenge.

@LadderSport

Read the Jan Issue of Athleisure Mag and see Something You Should Know | Rituals > Resolutions in mag.

GRASSROOTS FITNESS PROJECT

For those in the NYC area, check out the Grassroots Fitness Project that is co-founded by Heather Gunn Rivera and Wil Rivera. We took some time to find out more about this gym that focuses on increasing the strength of those that walk through their doors regardless of their age or gender.

ATHLEISURE MAG: How would you describe Grassroots Fitness Project?

HEATHER GUNN RIVERA: Grassroots is a close-knit community that provides top-notch individualized fitness training (in private or small group format) in an empowering, judgement-free environment.

AM: What led to the creation of GRFP and what is its ethos?

HGR: Grassroots was created in 2004 by personal trainers, myself and Wil Rivera. I feel that we were ahead of our time, as we had a vision that would soon become the norm. 

Coming from a big box gym, in a time when there were only big box gyms, memberships, and large group fitness classes, we wanted to open a small mom and pop studio where community, one on one and small group training were the focus. 

This speakeasy gym was home to many on the Upper West Side, because it felt like home, and everyone was treated like family. 

Grassroots Fitness Project (originally named, The Studio on 80th), started out as a live-work space in a residential building, and eventually developed into a thriving business in a 2,200 square foot storefront on the UWS. Steeped in community, for over 16 years, this mom and pop space is still a place where clients come because everyone knows your name. 

AM: What are the programs that are offered at GRFP for those that are looking to get in a great workout?

 HGR: Grassroots offers the following:

• Small group training:

  • Hiit 

  • Hiit express 

  • Superset

  • Core and Restore

  • Women’s Strength 6 week Series

• One on one training (adult/child):

• 60/45/30 minute training programs with focuses on the following:

  • sport specific 

  • post rehab

  • general fitness 

  • pre/post natal

  • osteopenia/osteoporosis 

  • strength 

  • mobility and flexibility 

  • senior and youth 

  • climbing 

  • parkour 

  • yoga 

  • Pilates 

  • in-home training

• In-home Training

•  30 minute stretching or reiki sessions

• Youth Semester Programming:

• epic obstacle 

• parkour

• tween/teen strength

• Special Events

• Youth Camps

• Outdoor Climbing Trips

• Workshops

AM: Although we’re navigating winter at the moment, are there upcoming programs offered in the Spring that our readers should know about?

HGR: YES! Our women’s strength training program.

The women’s strength classes were created based on a need and want. At the age of 30 women start to lose 3-5% of their muscle every decade and after menopause, that number increases drastically. As personal trainers, for over 20 years, we have seen this to be true first hand, and with the saturation of cardio classes in the industry, we felt it was important for us to create balance. Clients (women ages mid 30’s through 50’s) were coming in and saying that they wanted to get stronger and work on strength. This willingness gave us the green light to start strength classes for women! The classes are programmed for a 6-week cycle. Every day is the same workout for 6 weeks so that women can work on form and see improvement via increasing weight. 

As an example, every Monday is the same for 6 weeks, but Tue is a different workout from Monday and so on. The program is set up for people to come every day or choose a few days or choose 1 day. We recommend 3-5 strength days per week. Depending upon goals. 

We also have our core and restore class Tue/Wed/Thur for recovery work. 

The strength classes focus on teaching and breaking down movements so that the client fully understands what they are doing.  Strength is the focus. 8-10 minutes at the end of the class is a higher intensity portion. 

AM: In addition to offering fitness classes, does GFP offer nutrition, post recovery options and more?

HGR: We don’t offer nutrition programs, as we are not nutritionists, but we do offer accountability sessions and food journal check-ins. We have found to be super effective and important for clients. 

If there is a need that is specific to weight loss, eating disorders or auto immune-related, we refer out. 

Post recovery, we offer manual stretching sessions, our core and restore classes and our CBD products.

AM: Are there additional services, equipment, on-demand features (for those that may wish to work out but can’t do this onsite) that are available that our readers should know about?

HGR: Additional services would be in-home sessions, online programming or Skype sessions coupled with access to our YouTube programs. 

We sell an eco friendly calf stretcher and a recycled heavy rope

Read the latest issue of Athleisure Mag.

CAFFEINE & WEIGHT LOSS - DOES IT REALLY HELP REDUCE BODY FAT?

Weight loss is both a sensitive as well as popular subject. People everywhere want to lose weight as the issue of obesity becomes more prominent in today’s society. Thanks to technology and social media, health and wellness have been at the forefront of people’s minds as more and more are becoming aware of the dangers of what we eat, as well as the consequences of an unhealthy lifestyle.

It’s undeniable that obesity is truly a big problem and a serious issue that should be addressed. There are certain ways to deal with this issue—and caffeine might just be one of them.

Does Weight Loss Actually Happen?

There are many ways in which you can stimulate weight loss, but the most common one is through raising your metabolism. Your metabolism is a biological process that determines how much fat your body will retain, and how much it will burn for energy. We all know some people who eat a lot but never get fat. That is because they have a high metabolic rate. Caffeine is one of the foods that is known to increase one’s metabolic rate over a period of time. This results in burning more energy from your stored fats, therefore leading to weight loss. Legwork.guide and other resource sites on the internet can help you learn more about weight loss effectively.

How Does Caffeine Help In Burning Fat?

People drink coffee to keep themselves awake and alert. Caffeine in the coffee helps accomplish this by blocking a neurotransmitter called adenosine. When caffeine blocks adenosine, it sends message to neurons to fire other transmitters like dopamine and norepinephrine. This is how coffee helps us stay awake and alert, and can also increase your physical stamina.

When you want to lose weight, caffeine should be your go-to element. Caffeine, when ingested, sends a message to your cells telling them to break down the fat by inducing adrenaline. Adrenaline travels through your blood and reaches the fat cells, and that’s exactly how it makes the fat cells burn and increases your internal energy levels.

So, caffeine, in many a sense, can increase the level of adrenaline in your body, which helps in not only providing you with more energy, but also helps in proper blood circulation and the breaking down of fat cells.

Can Caffeine Alone Help You Lose Weight?

No, most definitely not. Caffeine makes you feel more energetic and increases blood circulation, but it cannot make you lose all your flab alone. For that, you need to be on a calorie-deficient diet. Though caffeine can help in increasing your metabolic rate, which determines how many calories you will burn and is generally increased through exercise and blood circulation, it can’t do all the work all by itself. If you are in a proper calorie-deficient diet, then more calories will be burnt than normal, and you will lose weight automatically.

In case you’re not on this diet and are diagnosed as obese, then caffeine can only increase your metabolic rate up to a certain point. If you are lean, the percentage easily becomes doubled so you lose a lot more weight. Also, exercising at a steady pace or with high-intensity exercises can also increase your metabolic rate. Keep in mind that eating moderately and exercising properly can help you lose weight in no time.

What Are Some Of The Other Ways To Lose Body Fat?

There are several other ways in which you can lose your body fat. You can check out other ways to lose body fat with the help of the internet. You can also go for a number of different diets that are specifically made for losing fat, like the Atkins or the Keto diet. But before you go for any of these methods, it is best to do adequate research about all of them. But at the end of the day, if you exercise properly and eat clean, and are on a calorie-deficient diet, you will lose weight over time.

Conclusion

Losing weight is not only for having a great body, or even having a great body image. If you’re overweight or obese, losing weight may help you prevent diseases associated with excess weight, or those that can be aggravated by it. Caffeine, along with having a healthy diet and exercise, may aid in letting you lose an appropriate amount of weight so that you can live a healthy life. Of course, caffeine alone won’t result in burning your excess fat, but it can help give you the needed energy levels for exercise and proper blood circulation.

Read the latest issue of Athleisure Mag.

4 FACTS YOU MAY NOT KNOW ABOUT THE GLUTE MUSCLES

According to a renowned plastic surgeon in New York City, Dr. Matthew Schulman, there are different types of butts in the world, which is determined by the hip and pelvic bone placement, fat distribution, and the size of the underlying gluteal muscles.

In Hollywood, J Lo, Kim Kardashian West, and Serena Williams are just some of the many celebrities who have the ideal 36-24-36 body proportion with a rounder fuller butt included. So, how can you achieve the perfect butt for your body? First, you have to understand glute muscles and how they affect your butt shape.

In this post, you'll learn more about the good to know facts about glute muscles.

1. Three Muscles of the Butt

The glute muscles make up the shape of the butt, which works every time the thighs are raised to the side, and so as when the legs are rotated, or the hips thrust forward. The three muscles that make up the glutes or butt include the following:

●      Gluteus Minimus: It serves as the main internal hip joint rotator, which helps with the movement away from the center of the body (abduction) and inward or medial rotation of the thighs.

●      Gluteus Maximus: It's considered as one of the strongest muscles that are located in the buttocks, which is connected to the tailbone (coccyx) and the other surrounding bones. This gluteus muscle is responsible for the thigh and hip movement.

●      Gluteus Medius: This glute muscle is thick, broad, and it's a radiating muscle located on the outer pelvic surface.

2. Increased Protein Increases Glute Muscles for Sexier Butt

Dietary modification is a must if you aim to enlarge your butt. The glute muscles that make up your buttocks tend to grow faster with increased protein intake. After exercising, taking high-protein foods and dietary protein supplements can help you achieve the best butt shape and size.

Here are the best dietary sources of protein to promote gluteal muscle growth and development:

Salmon: It's a rich protein dietary source that also provides a good source of omega-3 fatty acids to reduce inflammation after intense exercise.

Legumes: A cup of cooked chickpeas (164 grams) provides adequate protein at 13 grams. It promotes maximum muscle synthesis and proper growth and development of gluteal muscles.

Flax Seeds: It's a good source of omega-3 fatty acids, B vitamins, magnesium, and phosphorus, which boost protein intake.

Eggs: This highly nutritious food is rich in protein and the amino acid, leucine, which stimulates muscle production, reducing muscle breakdown. If you want to gain muscle without fat, include eggs in your daily main diet plan.

3. Best Exercises for Glutes

Look good wearing your skinny jeans with a better butt by performing the highly recommended butt exercises. Make your glutes stronger to improve your athletic performance, core stability, and mobility as you age.

Here are the best exercises for glutes:

Kettlebell Deadlifts: You can perform this exercise by standing with your feet about shoulder-width apart and position your kettlebell between your feet. While you lower your hands to the handle of the kettlebell, bend your knees and hinge your hips. Extend your hips while gripping the handle, exhaling as you drive the kettlebell through your heels. When lowering the kettlebell back to the ground, slowly inhale and hinge at your hips and bend your knees as needed.

Kettlebell Swings: It involves hiking the kettlebell between your legs. Make sure to catch the force of the kettlebell with your hips. As you swing the kettlebell, exhale and thrust your hips, straighten your legs, and squeeze your abs and glutes. Inhale when the kettlebell reaches your chest height and allow it to fall, guiding the kettlebell to the initial or “hiked” position.

Strength Training: It helps activate your glute muscles. Some examples include kneeling band hip thrust, pelvic tilt, and glute bridge exercises.

Note: A combination of strengthening exercises and dietary modifications can help you achieve your fitness goals. Check https://heyspotmegirl.com/ for more details.

4. Gluteus Muscles Are Powerful and Strong

These muscles are one of the strongest muscles in the body. While the most hard-working muscle in the body is the heart, the largest muscle is gluteus maximus. It's very powerful because it keeps the body trunk in an erect posture. Also, it's the body's anti0gravity muscle, which is vital when you climb upstairs.

Conclusion

The gluteal muscles play an important role in the size and shape of your buttocks. If you want to achieve fuller butt, make sure to consume a high-protein diet, take supplements as needed, and exercise your thighs, hips, and butt. Taking the right nutrients and exercise can help you achieve a fuller butt for optimum health and fitness.

Read the latest issue of Athleisure Mag.

WHAT IS CALISTHENICS AND HOW DOES IT WORK

While you may not know much about calisthenics, people in fitness circles have heard enough about the benefits of this form of exercise to urge them to give it a try. Calisthenics has been trending and growing more popular every day, primarily for its fitness and health benefits. If you don’t already know what it entails, it’s a form of workout routine that heavily depends on movements, and little to no equipment, other than your own body weight. 

Different movements such as pulling, bending, pushing, or swinging will force you to use your motor skills at their full potential to be able to perform them. Calisthenics is an umbrella term that includes many workout forms such as pull-ups, push-ups, lunges, squats, planks, and more. Each form of this workout works with different groups of muscles. 

How Calisthenics Started

Technology has managed to make our workout sessions easier with the countless machines available in the market. On the other hand, calisthenics go back to how people used to work out before technology started evolving. People back then only had their bodies for workouts! The first appearance of the calisthenics we know today trails back to 400 B.C, when Greek soldiers used these exercises to train and build their body muscles. 

These exercises clearly proved their importance in improving strength, mobility, and flexibility. That said, ancient Greece wasn’t the only country that knew how much these workout routines would improve their body strength; monks in China back in 500 B.C. also practiced these exercises to make their bodies stronger and more tolerant, making it possible for them to ward off intruders so they can live peacefully. Simply put, calisthenics is one of the oldest forms of workout routines!

Benefits of Calisthenics 

People can gain many health benefits from these workouts, and that’s why this form of exercise is a favorite amongst many fitness enthusiasts. Lifestyle bloggers from CozyStream.com have sworn by switching to calisthenics as regular fitness routine, and recommend it for anyone who wants to lose weight and tone their muscles. You can compare this form of exercise with other routines that involves weights to see the difference it makes on your body, as opposed to other popular fitness routines. Talk to your fitness instructor if you want to introduce it into your regular workout, or watch some tutorials to get started on your own.  

Endurance and Strength

These activities depend on your whole body weight, so you can imagine how much it enhances the body's strength and promotes its health. The routine is practically similar to resistance training, which has been proven to increase energy levels and endurance. The stronger your muscles get, the more efficiently they will be able to pull your body weight. Similar to resistance training, the muscles are forced to adapt to newer and harsher conditions, so they gradually get stronger. 

As your muscles become more familiar with the movement and adapt to it, you’ll be able to practice and hold more positions. After a few months of consistent training, you’ll be able to do more reps of exercises, and a myriad of other complex workouts. 

Mental Health

Mental health is closely linked with the physical state of the body. Once you realize your body’s true potential and keep building it up, you’ll notice a boost in your self-esteem and confidence. Since calisthenics and other exercises are known to produce endorphins, the hormones that regulate our moods and mental state, these exercises are used to help people with depression and anxiety as an all-natural solution to reduce stress.

Cheap

Like a lot of physical exercise, calisthenics don’t really cost anything aside from some workout gear. While maintaining a diet alongside calisthenics may cost a bit extra, it’s still nowhere close to being expensive. The equipment needed can either be bought for cheap, or be forgone for a totally natural experience. 

Crafting a Plan

Calisthenics requires a certain level of dedication to follow a routine that can help you achieve your desired results. When you’re a beginner, the best plans are always those that include the most basic and easiest exercises. That way, you can start gaining more experience in keeping your routine stable and consistent. Gradually increase the intensity and duration of your exercises as you see progress.

A type of exercise that makes use of your own body weight to work out all of your muscles, calisthenics is a great way to achieve better and faster results, especially when compared to other conventional workout routines. It’s considered one of the oldest forms of keeping your body in shape, as it doesn’t require a lot of equipment or preparation.

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BEST REASONS WHY YOU NEED TO TRY OCEAN KAYAKING

As an outdoor enthusiast, it’s important to have a blend of activities to participate in. Whether it’s taking a heart-stopping roller coaster ride or putting your mountain biking skills to the test on some of the most rugged terrains, the ultimate price is the fulfillment you achieve from these experiences. The problem, however, is that most people are obsessing over the latest fitness fads that with time come to an untimely end. Thus, forgetting about some of the age-old outdoor activities that aren’t as flashy, but will take you back to the basics of outdoor fun! 

Kayaking is among the greatest classic outdoor activities that will not only provide you with a workout opportunity, but will also put you right at the heart of the thrill. In addition to this, you will also like the idea of reconnecting with natural scenes and breathtaking experiences. But have you heard about ocean Kayaking? Perhaps, perhaps not! Either way, below are some of the best reasons why you must try ocean kayaking.

1. To Get In Shape

Kayaking is your ultimate hardcore fitness activity that also doubles up as your fun activity while on a weekend vacation. If you’re looking for an activity that will build your strength and boost your endurance, look no further. Now, as opposed to river kayaking, ocean or sea kayaking has its fair share of thrilling moments. Depending on your location, the ocean can be calm or rough. Kayaking on rough waters will be the best option for skilled kayakers who are looking to burn the extra calories. But you might as well choose light paddling on calm waters and still achieve a great workout. The best thing about kayaking is that unlike other activities that target a specific group of muscles, it engages all your body parts. Kayaking is an ideal full-body workout as it helps to work your arms, legs, core, back, and shoulders.

Other health benefits associated with kayaking include strengthening your mental health, boosting your confidence by fighting depression, and improving your mental focus. But to make this happen, you must invest in the right kayaking gear. Below are a few things you need to consider when buying ocean kayak gear:

• Sitting position – Kayaks come in two sitting variations that include sit-inside kayaks and sit-on-top kayaks (SOT). The SOT kayaks are a great choice for beginners as they offer a great deal of stability when kayaking. The caveat, however, is that you’ll most likely get wet. On the other hand, sit-inside kayaks are a great choice for kayaking in cold temperatures as they shelter your lower body from the elements. The sit-in kayaks have one drawback, you don’t want them to flip on you when kayaking. This is because it can be extremely hard freeing yourself, especially if you’re a beginner. Simply put, your overall ocean kayaking experience will depend on the kayak you choose. When looking for the best kayak for your needs, these recommendations from the White Water Coach can come in handy. With the right kayak, you can be sure of getting the most out of the activity without worrying about your safety being compromised while in the blue waters.
  
  

• Location – For ocean kayaking, you’ll need a kayak made for exactly that. Ocean kayaks are made to withstand rough currents and salty waters. In addition to this, when kayaking around coral reefs, you want a kayak that is tough enough to withstand the coral rocks.
  
  

• Length – Now, just about any length of the kayak will do. Nonetheless, longer kayaks are hard to maneuver and transport. For recreational uses, consider a kayak with just the right storage space and one that will offer you more stability on the water.

2. It’s A Great Activity For Exploring The Ocean

If you thought walking on a sandy beach is fun, then you need to explore life beyond the sand. On a calm ocean, it will be easier to take pictures of marine life from a bird's eye view. You’ll get to explore everything around you and still double back in just in case you’ve missed something. This is because you’re kayaking at your own pace. When kayaking inside a SOT, it will feel like the boat is an extension of your body and there’s no telling to what limits you can explore. It’s a great opportunity to explore ocean caves, rocks, and other sea-made formations.

3. A Fun Activity with Friends and Families

As earlier mentioned, kayaking is your ultimate vacation activity. It’s more fun when sharing moments with family or friends on a larger water body. Typically, kids between the ages of 4-7 will do just fine on a double sit-on-top kayak. But it’s also important to provide them with life jackets. There are so many ways of enjoying kayaking with family and friends. For instance, having some competitive streaks or partnering up when exploring the ocean can be a great idea when creating lasting ocean adventure memories.

Image Source: https://pixabay.com/photos/sea-kayaking-father-and-son-253525/ 

4. It’s The Ideal Stress Reliever

Are you looking for that one activity to help break the busy schedules of everyday life and work-life? Then you’re in the right place! It’s not hard to imagine the sensational feeling of kayaking on a cool sunset on the ocean. What a blissful moment it must be to see birds flying back to their nests across the open sea, the magnificent sea life below you coming to life, and not to forget the cool ocean breeze! 

Whatever your reasons are for kayaking, it’s a great family sport as well as a competitive all-time sport. But it’s important to ensure your safety as well as that of those around you because come to think about it, the sea can get really rough and you don’t want to be there when it happens, especially if you are an unskilled kayaker. All the same, the above are just a few compelling reasons ocean kayaking should be on your bucket list. 

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7 TIPS WHEN CHOOSING THE BEST TYPE OF BASKETBALL SHOES

When it comes to athletic shoes, it’s not enough to focus on the latest, trendiest shoes on the market, but to pick a pair of shoes that will be useful and prevent you from getting injured while working out. There are vital factors that you need to look into in order to get the right pair that can optimize your athletic performance. 

Here are 7 tips to help you choose the best athletic shoes: 

Comfort 

It doesn’t matter if a pair of kicks are being marketed as the most comfortable shoes on the planet, it only matters how you find them as a user. Based on the athletic experience of Jesse Parker, comfort is subjective to each player’s preference and taste. That’s why it is essential to try them on first and make sure they don’t feel like a brick on your foot, limiting your mobility. Comfort is a combination of a good fit, good balance, enough cushioning and support, as well as high-quality materials. That’s why it is important to make sure the shoes are a good fit for your feet shape and type and that they accommodate to your needs. 

Support 

One of the most essential tips when buying a pair of shoes is making sure that it gives you enough support to perform your exercises, without putting a strain on the ankles, knees or joints. If a pair of shoes don’t have a strong lockdown from the toe to the heel, you could easily find yourself getting injured, making support vital criteria when picking a pair of athletic shoes. 

Functionality 

There’s a reason there’s a pair of shoes for walking, running, training, basketball, boxing, and many others. The reason is that each pair is designed taking into consideration the functionality of the shoes, as well as the ergonomics of the foot according to the movement in that sport. Accordingly, the shoe is designed with enough characteristics to fit that function, making it an important aspect to consider when buying a pair of athletic shoes. 

Weight

Depending on the type of sport you’ll be playing, the weight of the shoes can affect your performance. You could find that the lighter the shoes, the faster you become, making it essential for running shoes, or that the heavier shoes provide more support, making it a great form of protection in other sports. 

Cushioning 

PHOTO COURTESY | Wokandapix

One of the most important aspects to consider when picking the right athletic shoes is the amount of cushioning the pair of shoes has, according to the user in question. The cushioning is the part of the shoe that protects your feet from direct impact with the ground, reducing the amount of damage your feet have to endure when in contact with hard surfaces, especially during jumping and landing. There are many different types of cushioning available and most brands focus on cushioning, to ensure that your feet are safe. However, it is necessary to read reviews and make sure that the pair of shoes have enough cushioning to keep your feet out of danger. 

Wear the right socks 

Socks can make all of the difference in defining not only the comfort of the shoes but also the fit. Athletic socks are usually a lot thicker and give your feet a bit more support, making it more realistic to decide whether or not the fit is good when wearing the right pair of socks. You could also find that the right socks that provide extra comfort with the friction they offer allowing you to get a real feel of the shoe’s fit and comfort so you can make a better decision. 

Try the shoes on, at the end of the day 

After walking a lot, you could find that your feet size has changed due to swelling. When shopping at the end of the day, you’ve given yourself enough time to ensure that the shoes you buy will be a good fit for your swollen feet and not end up having tight athletic shoes that won’t be able to serve their purpose. 

It’s easy to get distracted by the latest release of well-known brands, funky colors, materials and designs that make athletic shoes seem really appealing. However, it is essential to make sure that the pair of athletic shoes you decide to buy isn’t just a pair that will grab people’s attention, but will also serve their purpose well in terms of comfort, fit, and functionality. With the above tips, you’ll ensure that you’ve picked the most suitable pair of athletic shoes for your feet. 

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TIPS TO KNOW BEFORE YOUR FIRST YOGA CLASS

Yoga classes can be a great way to exercise your body and mind; many people who do yoga regularly would say that it is one of the best ways to stay in shape without over-exerting your body.

If you have never tried yoga, then you need to know a couple of things before you try your first class.

Wear light and flexible clothes

Yoga requires you to move and bend in many different ways, which is why you must pick clothing that is comfortable and stretchy at the same time. Many people wear regular gym clothing, and as long as it is comfortable and stretchy, you should be okay. Make sure to read more about the best leggings to wear when doing yoga, as that is one of the most important clothing. Keep in mind that you will be bending in positions where you might feel exposed, so make sure that you pick clothing that will make you feel comfortable in all situations.

Eat light

If you go into your yoga class with a full stomach, then you will not feel good by the end of the class. Similar to working out, you need to make sure that you are not stuffed before you go into your yoga class. As the movements that will be required of you to do will not be done at its optimal levels if you are fully fed. We recommend you have a light snack of a fruit bowl or a salad 30 to 45 minutes before your yoga class. A light meal that will not make you feel stuffed; however, it will not make you feel like you are underfed.

Arrive early

The primary reason why you want to arrive early is that you want to get all the props you need for your class. In most cases, the teacher will be there early as well. You can ask the teachers all the questions you want about yoga so that you have a clear understanding once you go into the class.

Be very careful about the breathing

Make sure that you know how to breathe when you are in a yoga class, as breathing is essential. Make sure to try and follow the breathing patterns as carefully as possible, even if you might feel like you are breathing incorrectly. Your first yoga class will not make you an expert in breathing, take your time, and enjoy the process.

Learn

Before you go into your first yoga class, we would highly recommend that you read up on clothing style and yoga class etiquette. This will allow you to feel more prepared before you go into your first yoga class, and not do something which may disrupt the class. You don't have to learn about different poses or advanced techniques, just learn about the basics of a yoga class and yoga.

Listen to your teacher

PHOTO CREDIT | Pixabay

Remember that it is your first time doing yoga, which means that you will have to listen to your teacher, especially when it comes to following different poses or trying out a new breathing pattern. The teacher knows what he or she is doing, listen to your teacher, and do what they say, and you will have a fantastic experience.

Relax

When you go into your yoga class, make sure that you stay relaxed and calm. When you are relaxed and calm, you will feel much better about the way you start and finish your yoga class, the main point of yoga is to strengthen and relax your mind. Don't go into yoga stressed out, if you do go into yoga stressed out, then you will not be getting the full effect of the yoga class. Therefore cause you to feel like yoga is not worth it.

Enjoy

Try and enjoy every single moment of yoga, and be present in the moment. Many people might find yoga classes slow, especially in the beginning. However, if you don't think about how "slow" yoga classes are and think about the present moment and what you're doing in the yoga class, you will start to appreciate the art of yoga. You need to make sure that you have an excellent first experience with yoga if you want to continue with yoga classes. Yoga can be a great way to exercise your mind and body, so make sure that you try your best to enjoy it, and in most cases, you will.

Your very first yoga class may not be the best one, which is why you need to make sure you are prepared. Go into the class with an open mind and willingness to learn, and you will have a pleasant experience. If you don't understand something during class, then make sure to ask your teacher without hesitation.

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8 TIPS TO GET INTO THE BEST SHAPE OF YOUR LIFE

Whatever age you’re at, health and fitness should always be a top priority. It enables us to enjoy our lives to the fullest. If you’re currently planning to make some lifestyle changes for better health, you’re in for a tough but rewarding journey. Don’t panic: it’s achievable, and with some help, you can definitely do it.

Here are eight great tips to achieve the best shape of your life:

Set realistic and attainable goals

Having a goal helps you stay on track. However, it is important not to set the bar too high so you won’t end up feeling disappointed with yourself. Try to divide your main goal into small, attainable ones that you can tick off when you’re done with it. If your goal is to lose weight, break it down to smaller tasks like strengthening your lower back, shedding off those holiday pounds, and lifting weights. Relax and do one at a time, and you’ll be surprised about how much you’ve finished.

Be consistent

It’s pointless pushing yourself to do extensive workouts all in one day when you’re only going to do it once every few weeks. Remember that the best workout routine is the one you can consistently stick to. It doesn’t matter if you just have fifteen minutes to exercise. You can go out for a run and make it count. If it’s too cold, stay indoors and do squat jumps and sit ups until you start to feel sweaty. Be consistent and make no excuses.

Eat right

No matter how much you train and work out, if your diet still consists of junk food, it’s all for nothing. You really can’t out-train a bad diet. You need to eat the right kinds of food to build a strong body. Try to cook from scratch so you can eat real food. Avoid too much sugar and processed food. As much as possible, eat a balanced meal that has all the nutrients you need. Always remember that the quality of the food you eat matters more than the quantity.

Maintain a Schedule

If you feel like you don’t have a lot of time to exercise, try creating a schedule that works for you. On a blank calendar, list down your activity plans per day and tick them off as you go. It is easier to keep track of how much you’ve exercised when you have it on pen and paper.

Keep things interesting

Boredom will make every workout routine a chore to do, no matter how effective it is. Keep your brain active and your body guessing by stepping outside your comfort zone from time to time. Try new workout routines and search for different recipes for a healthy meal. Don’t be afraid to switch things up sometimes.

Never stop learning

It is important to have a solid workout routine and stick with it as long as it works, but remember that experts discover new techniques every day. There are many new exercise routines and fitness tips and tricks you can find nowadays. You can read more beauty and health tips at Mrtrimfit.com if you’re not sure where to start. Just remember that you can always learn something new and incorporate it into your routine.

Find a Support Group

To keep yourself motivated, find friends who have similar fitness goals. It drives up the fun factor and accountability since you can encourage each other regularly. Schedule a class with a friend and plan brunch so you can both watch and motivate each other.

Don’t be too harsh on yourself

Do not punish yourself too much just because you lost control and ate that one doughnut. Spoil yourself sometimes and loosen up, but don’t forget your goals. Life is all about balance, so don’t fret too much if you gave in to temptation once.

The best shape of your life is within your reach. Don’t stop believing in yourself and push hard so you can reap the benefits.

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HOW TO GAIN MUSCLE WITHOUT FAT: RULES FOR YOUR DREAM GAINS

One of the most prominent myths in the fitness world is that gaining muscle means you also gain fat. This is just simply false.

It’s on countless fitness magazines – you have to eat a lot to gain muscle and mass. For some people, this becomes an endless cycle of eating too much to bulk up and then go to awful crash diets to shed excess fat and reveal those hard-earned muscles.

Some turn into fat-burners, which are in most cases unhealthy, if not dangerous. Needless to say, this cycle is not the best way to go about it.

Also, many people get stuck at the first step and are unable to lose excess fat. This is why some people are turned off on the idea of weight training.

Ways on How to Get Your Dream Muscles without Fats

So you want to know how to gain muscle without fat? Here are some tips.

Eat Lean, Increase Your Protein

PHOTO COURTESY | UnSplash

Exercise and training are just parts of clean bulking. The other half of the battle is in the kitchen. And this battle can boil down to one word – quality.

Choose quality calories

Do your muscle a favor and stay away from refined grains, sugar, poor-quality protein. Examples of quality protein include lean and grass-fed meat, wild seafood, free-range eggs, beans, and nuts.

Of course, the readily available protein bars and protein shakes are good options. This is because they come with essential vitamins and minerals, but make sure it’s a good quality brand.

The key is to eat a balanced meal around protein. Also, make sure you include nutrient-rich food and low-glycemic carbohydrates (i.e. dried beans and legumes, most fruits, non-starchy vegetables, and some starchy vegetables like sweet potatoes, cereals, whole-grain bread, etc.). Healthy fats such as those from avocado, egg, cheese, dark chocolate, fatty fish, nuts, chia seeds, etc. are also good.

Fuel Right

When you’re working out, your body will need the right food to perform at its best and recover better. Try to breakdown your daily food intake into 40/30/30 percentage, that’s 40% protein, 30% carbs, and 30% fat. You need to save most of your carbs to your workout days for a quick energy boost.

Also, since your body’s metabolism is kicking after your workout, it is best to eat a big and healthy meal to help your muscles recover.

Skip the Processed Food

Burger and fries may be super convenient and can get you to your desired calorie intake. However, it can’t contribute anything to your desired goals and can hinder. All those salt, sugar, and saturated fat will cause your body to crash.

You will feel low in energy and unable to perform at your best at your workout. Do this while putting in extra and unwanted fat to your body.

When looking for fuel to get you through your workouts, choose healthy alternatives such as brown rice, whole grains, potatoes, yams, oats, etc. Also, stay away from refined oils, as this can add extra calories to your diet and leads to more fat.

Move Often

You are already training religiously five times a week, eating clean, and stayed discipline against food binges. However, if the rest of your days is sedentary (working in front of a computer), you are still on a fat-storing mode.

Prolonged sitting causes the body to release cortisol, the stress hormone. When this happens, the body turns on its fat storage mode. The best way to get around this is to get up and move around every 30 minutes, especially if your job is sedentary by nature.

If possible, you can also get a standing desk. Standing for a prolonged time can help your body burn fat. Of course, do it gradually to allow your body to develop those muscles required for prolonged standing.

Hit the Gym Hard

There’s no going around it. You can’t slack off at the weight room and expect changes to your body. You need to clock at work.

So talk to your trainer about your goals. Don’t have a personal trainer? Easy, there are lots of resources online that can help you get started.

As you progress in your training, or if you want to be serious in your training, then you need to find a fitness coach. Most gyms have their trainers that can guide you through the process.

Tone Down the Cardio

Cardio exercises have long been touted as the go-to fat loss solution. Many people assume they need to do hours on the treadmill or elliptical for it to be effective.

While this seems logical (as we always see lean runners), the catabolic activity that our body gets while doing cardio results in a tradeoff of muscle.

Cardio releases adrenaline and cortisol hormones, they breakdown tissues. Doing too much of it, especially when there are not enough calories, interferes with muscle development (anabolic process) and slows down your metabolism.

Should you need to do cardio, make sure you don’t exceed 30 to 45 minutes a day, a maximum of five times per week. Also, you can get a better and more challenging workout doing HIIT (high-intensity interval training).

These routines combine aerobic and anaerobic exercises. They are short, quick, but intense exercises that can challenge your whole body.

Get Enough Sleep

Rest is crucial for muscle development. We build muscles when we sleep. If your body is not getting enough sleep, or your sleep is constantly interrupted, then your body won’t be able to go to its recovery phase thoroughly and will switch out its fat-burning mode.

So how do you make sure you get enough sleep? Take enough calories throughout the day. You can supplement your diet with magnesium as well.

Take Supplements

You can double up on your effort to gain muscles with the intake of supplements. The right weight gainer supplements can fast track your way to building the muscles you want. There are supplements for women that workout and men, too.

Make sure you choose the right supplement for your needs to get the best results. If you have a hard time choosing the right supplement, you can consult with your trainer or nutritionist.

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WHY BLOOD OXYGEN LEVELS ARE IMPORTANT TO KNOW WHEN EXERCISING

The amount of gases and oxygen circulating in the blood can affect performance during exercise. Knowing the oxygen you are using is also indicative of how well you are processing and utilizing oxygen in the body. If you’re able to use oxygen effectively, you have more chances of doing longer and more challenging workouts. In contrast, low oxygen levels will cause you to tire more easily and get dizzy and drowsy.

The body needs oxygen to function, and each tissue in the body utilizes oxygen to function properly. Exercising depletes the body of oxygen, and the body eventually slows down after a length of time doing strenuous physical activities.

The following are just some reasons why oxygen levels are important to know when exercising:

1.     Knowing your blood oxygen levels will keep you from fainting

Fainting is a sudden loss of consciousness that can happen to athletes who have been exerting too much effort. Fainting can happen to endurance athletes in triathlons, and it is usually a combination of many factors, foremost of which is the lack of oxygen in the brain. Low blood pressure is also a factor in fainting. Loss of consciousness because of fainting is not really considered to be a serious issue.

Fainting usually results from oxygen levels in the brain dropping too low. The result of this is the reduction of blood pressure in parts of the body. Fainting is a survival mechanism since the brain gets extra blood at the expense of other parts of the body.

Sometimes people who exercise get dizzy after their workouts, and this is caused by a lack of oxygen.

When you are exercising, your muscles use up a lot of oxygen. Your breathing and heart rate naturally increases so that oxygen-rich blood can flow into your veins and muscles. Some people forget to breathe adequately during their exercise, and this results in the heart not being able to pump up enough oxygenated blood into the brain. Dizziness occurs when the brain lacks oxygen

It is important to breathe properly while exercising to make sure you are getting enough oxygen throughout your body.

Many people tend to withhold their breath during certain exercises, such as core exercises. Try to find a balance between tightening your muscles and getting enough breath. Practicing the right balance can make performing this exercise easier.

2.     You will be able to exercise more efficiently

The body uses oxygen as a source of energy, and it keeps the body working at an optimal level. On average people need an oxygen saturation level or SpO2 of 89 percent to maintain healthy tissues and proper functioning at the cellular level. Lower SpO2 than the recommended amounts can cause strain in internal organs. The body won’t be working at its optimal best.

Below average SpO2 levels are also known as hypoxia and can be a sign of underlying diseases related to lung and sleep. Low SpO2 may require a person to have a supplement of oxygen to help the body work at an optimal level and prevent damage at the cellular level.

The oxygen saturation level indicates how much oxygen is reaching the tissues during exercise. It is important to know your SPO2 levels after every workout. Above-average blood oxygen levels mean the body will convey the oxygen throughout the body quicker. Below average blood oxygen levels mean the body will transmit oxygen to the tissues slower  resulting in fatigue and sluggishness during workouts.

A pulse oximeter can measure the oxygen levels in the body. The pulse oximeter is non-invasive and painless and gives a general guide as to the oxygen present in tissues like the finger earlobe and nose. It uses a clip-like device with a probe to be placed in the body parts mentioned.

3.     Knowing your oxygen levels will help you guard against dehydration

Dehydration is a condition of a lack of water supply in the body. Most endurance athletes, such as triathletes, travel long miles, and distances to perform physical feats. The types of activities they do vary from swimming to cycling to running. These athletes need to be constantly hydrated, and there are usually water stations whenever a triathlon event is held in a city or area. Fainting spells and dehydration are certain conditions that these athletes or anyone exercising for a prolonged period of time will face.

Dehydration is more than depletion of water in the body. Lack of water also causes a decline in the blood flow and oxygen delivery to the brain. It is important to be aware not only of how much oxygen you are taking in but also of how much water you are ingesting. Water and oxygen go hand in hand in giving the body sufficient resources to the body to perform at optimum levels. The lack of water will affect the distribution of oxygen in the brain, so it is crucial to drink water at a constant level during any physical exertion.

Can You Boost Your Oxygen Before Exercising to Keep the Levels from Dropping?

There is really no surefire way to boost oxygen levels and keep them from dropping when exercising. Oxygen naturally drops after any physical activity. However, there are some supplements that are touted to boost oxygen levels, and they are available in forms such as tinctures available in liquid format. Some are even available in a can and even have flavors such as tropical breeze.

Some athletes use oxygen supplements to boost their performance. Since oxygen is known as a natural source of energy, it is accepted as a sports enhancer.

The amount of oxygen levels in the body can actually be boosted by exercise and deep breathing such as yoga. The body works to keep SpO2 levels up during exercise, which can train the body to keep oxygen levels up even when at rest. One hour of brisk exercise such as intense walking, running, cycling, and dancing for at least several times a week can significantly increase SpO2 levels.

Diet also has an effect on oxygen levels. Eating chlorophyll-rich foods such as spinach, lettuce and seeds and nuts such as sunflower seeds and almonds can draw more oxygen into the blood, thus increasing SpO2 levels.

Final Thoughts

Oxygen is crucial to exercise since it is used by every cell and tissue in the body. Determining oxygen levels are as important as the heart rate and pulse rate before starting on an exercise regimen. The amount of oxygen you receive can be improved by increasing your physical activity and improving your diet. Good oxygen levels mean a more effective workout session and a more efficient way of reaching fitness goals.

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7 EXHILARATING WATER ACTIVITIES TO TRY ON YOUR NEXT BEACH VACATION

Are you heading away on a beach vacation soon? Read on for seven water activities for thrill-seekers to try between suntanning and lazy beach chair naps.

Are you pondering what you're going to do on your next beach vacation?

For many people, a beach vacation is a chance to relax, forget about work, and read a good book. But, if you're one of those people who find lying on the beach for hours to be boring, then you may be concerned with how you're going to fill your time. 

The good news is, there are plenty of water activities that can keep you occupied on your next beach vacation. 

Check out this guide to learn about the top exhilarating water activities you need to try on your next beach vacation. 

1. Snorkeling

The great thing about snorkeling is that it's an activity that anyone can enjoy, and it comes at a super low cost. All you need is a snorkeling mask and you're good to go. 

However, even though snorkeling is quite easy, there are some things to keep in mind when you go so you can avoid the dangers of snorkeling. Here are some of the top tips for beginner snorkelers:

• Adjust your snorkeling mask so it's slightly snug, but not super tight

• Practice snorkeling in a pool or shallow beach before hitting the deep ocean

• Snorkel from a beach, not a boat if it's your first time (you'll also see better marine life this way)

While most beachside hotels rent snorkeling gear, it's still a good idea to call ahead and ask. The hotel can also give you some tips on the best snorkeling spots in the area. 

2. Scuba Diving 

If snorkeling leaves you wanting to discover underwater life even further, then it's time to move onto something bigger and better: scuba diving. 

Unlike snorkeling, scuba diving does come with a big learning curve. In fact, to scuba dive legally, you need to obtain a license. Luckily, obtaining a license only takes a few days of coursework, and there are scuba diving certification courses offered all over the world. 

If you live in a big city, even if it's not near the beach, there's still a good chance that you can earn your certification through a local PADI club that uses a pool to teach you the skills. 

Also, if you're not quite sure if scuba diving is for you, you can do a discover scuba dive. This allows you to test out scuba diving in a shallower level of water without having to fork over all the time and money that goes into the full course. 

3. Kayaking 

If you're going somewhere with calm waters, then kayaking is the perfect activity to try on your next beach vacation. 

Not only is kayaking fun and relaxing, but it's also a great way to get in some exercise. In fact, it's estimated that the average person will burn between 300 and 400 calories per hour kayaking. 

If you haven't booked your beach vacation yet and are looking for some great places to go kayaking, here are some of our top suggestions:

• Na Pali Coast, Hawaii

• Dalmation Coast, Croatia

• Galapagos National Park, Ecuador

• Turks and Caicos

• Belize Barrier Reef

• The southern coast of Crete, Greece

5. Stand Up Paddleboarding 

Over the last few years, paddleboarding has spiked in popularity amongst water enthusiasts. 

The great thing about paddleboarding is that it can be as relaxing or as invigorating as you want it to be. While some people choose to plow through the water at top speed, others paddleboard leisurely, even taking time to lie on their board and enjoy the sites. 

In addition to renting stand up paddleboards, another thing that's becoming super popular is doing water yoga while on paddleboards. Depending on where you're staying, your hotel may even offer a yoga paddleboard class. If not, you can still rent a board and try your hand at a few poses. 

6. Surfing 

Of course, no list of water sports would be complete without mentioning surfing. While this sport comes with a big learning curve, there's perhaps nothing more invigorating and rewarding than catching your first wave. 

If you've never surfed before, we definitely recommend taking a few lessons before you paddle out on your own. If you're looking for some great surf spots for beginners, we recommend the following:

• Waikiki, Hawaii

• Morro Bay, California

• Cocoa Beach, Florida

• Byron Bay, Australia

• Algarve, Portugal

• Santa Elena, Ecuador

• Guanacaste, Costa Rica

7. Kite-Surfing 

If you've tried traditional surfing and are ready to take things to another level, then we recommend trying your hand at kite surfing. 

Just like paddleboarding, this is a sport that has grown significantly in popularity over the past few years. Plus, this is the perfect sport to try on a windy day when it's a bit too chilly to just lay on the beach. 

Much like regular surfing, the learning curve for kite-surfing is quite steep. However, this is a watersport that will keep you entertained for hours on end. 

8. Jet Skiing

If you're looking to get your adrenaline pumping but don't have the time or patience to sit through a bunch of surf lessons, then we recommend jet skiing. 

Typically, most beach resorts have jet skis that you can rent by the hour. And, the great thing about jet skiing is that you can take a partner along with you to enjoy the water. 

Just remember to wear a life jacket and to only attempt this sport if you're a strong swimmer. 

9. Parasailing 

Last but not least, we have parasailing. If you're looking for a water activity that allows you to enjoy views of the ocean with little to no effort on your part, then parasailing is for you!

Most hotels and popular beaches offer parasailing excursions, so be sure to check with where you're staying to see what options you have. 

Are You Ready to Try These Water Activities? 

With this list of water activities in hand, there's no way you're going to get bored on your next beach vacation!

Who knows, you may just find a lifelong hobby that you end up planning the rest of your vacations around. 

If you liked this article, be sure to check back in with our blog for more vacationing tips and tricks. 

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