Fitness
fitness trainer

Six Reasons to Hire a Personal Fitness Trainer

Staying active and sticking to your goals can seem a little overwhelming sometimes. Other times, you are too busy on your professional and family front to find time for yourself. You cannot always find time for the gym and working out at home is a little too easy to skip. If you found the first three lines, relatable, a personal trainer is who you need. The more we talk about it the more reasons we will find to hire a personal trainer. The best possible reasons have been listed below for your convenience:

  • Consistency

We never reach to the third or fourth day of the thirty-day challenges we take up. The third day we miss, and on the fourth day it becomes easier to miss and before you know it you are back to square one. A personal trainer will never let that happen. S/He will make sure you workout at least five days a week and with the best possible intensity.

  • Avoid Injury

Since you get individual attention and a personal trainer keeps a check on your posture and form, the risks of an injury drop down way further than you can imagine. The quality of a workout matters more than the number of hours you put in and a personal trainer will always make sure you work out in the best possible way.

  • Education

No one in a gym or in a park will ever tell you the way a particular exercise impacts your body. But a personal trainer will always tell you why you are doing, what you are doing. And to be very honest, that becomes one of the major motivating factors too keep going and makes you better equipped with the knowledge of what is good and what is bad for you.

  • Put the “personal” in your training

A trainer will always personalize your workout plans according to your body structure strength, stamina, drawback and other body needs. When required, s/he will also challenge you to get you to the next level, will motivate you and also hold you accountable for your health. And it’s one of the best reasons to get you a personal trainer.

  • Long-term guidance

A trainer will guide you for as long as you take to master a particular exercise or form. Personal trainer will give you both the logics and reasons to try a particular routine. S/He can always monitor your diet plan, workout plan and our progress and even if you achieve your goals, you can reach out to them whenever in doubt.

  • Better Mental Health

A personal trainer can always assist you if you lose a track of your mental health. S/He holds a position to motivate you, talk to you, hear you out and personalize your workouts in accordance with your moods and medical conditions, if need be.

There is no argument against the fact that hiring a personal train would boost your mental and physical health. Moreover, you will be consistent and better informed about your own health. And that is the ultimate goal, most of us want to achieve.

Fitness
Squats

5 things you didn’t know about Squats

In quality preparing and wellness, the squat is a compound, full body practice that trains principally the muscles of the thighs, hips and backside, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), hamstrings, and in addition fortifying the bones, tendons and inclusion of the ligaments all through the lower body. Squats are viewed as an essential exercise for expanding the quality and size of the legs and also creating center quality. Squats are ordinarily used to sharpen back, thigh, and hip stability. But while numerous individuals are been doing squats they are uninformed of the accompanying focuses which are been referenced in this one.

1. Squats can uncover muscle lopsided characteristics

Your squat can enlighten a fitness coach a great deal concerning your muscle awkward nature, body’s structure, qualities, and shortcomings. It may appear to be a fundamental exercise, however it’s anything but difficult to mess up—regardless of whether you’ve been doing them for quite a while. You may not understand your knees collapsing, or that you’re not utilizing your hips enough, or in case you’re inclining forward excessively if nobody has remedied you previously. It’s imperative to have an expert watch you. You’d be astounded about what you can find out about your body!

2. There are TONS of varieties

A great many people stay with the dependable customary body weight squat, however there are a lot of others you can experiment with to fortify your glutes and lower body. Substitute with split squats, gun squats, sumo squats—the rundown is interminable!

3. Your glutes are the greatest muscles in your body

In the event that you need an aggregate body exercise, dependably get your glutes included. The gluteus maximus is the greatest muscle in your body, making it the greatest calorie burner as well. Adding weight preparing to your exercises enables your body to discharge testosterone, which helps as a development hormone and enables your body to assemble muscle and copy progressively fat.

4. Squats are likewise a center exercise

Typically, when you consider stomach muscle practices your mind bounces to crunches or sit ups. Be that as it may, squats constrain you to connect with your center for adjustment. Cup squats are ideal for testing your center; holding an iron weight or a free weight before your chest, drives you to remain upstanding and connect with your abs significantly more.

5. Squats aren’t the main butt-building exercise you require

In opposition to mainstream thinking; squats aren’t a restricted ticket to a superior butt. On the off chance that you need to construct your glutes to their maximal potential, you have to add different activities to your munititions stockpile too. Attempt dead lifts, hip thrusters, or split squats to develop what’s good.

Having an energetic, round butt is extremely popular because of Jennifer Lopez, Kim Kardashian, and different celebs who gloat goods powerhouses. In spite of the fact that they might be honored with the correct materials, the fact of the matter isn’t everybody is fabricated a similar way. Remember these new realities whenever you’re attempting to break parallel.

Fitness
Reduce thigh fat

Top Instagrammers for daily dose of Fitness Motivation

While it is not an unknown fact that we are surrounded as well as influenced by Social Media, only a few people realize the true potential of social media for the right causes, and one of these right causes is fitness awareness and motivation. Social Media can be used in so many ways to aware and motivate people into starting fitness exercises. You just follow some of the top Instagrammers given below for your daily dose of fitness motivation, who knows it might change your attitude towards fitness!

1. Misty Copeland

A ballerina, Misty Copeland can prove to a perfect Instagrammer for your daily motivation. With such a toned, flexible and in shape physically strong body, she influences hundreds of thousands of people daily through her photos and videos, who knows you might also get your daily fix of motivation and join a gym or even better a ballet class.

2. Jen Sinkler

A former rugby player, Jen Sinkler has the motto “Unapologetically Strong” and quite rightly so it does resonate in her feed when you see her pictures and videos doing unprecedented strength training. Although strong from inside, her soft, sweet and supportive personality with motivating captions is the best thing you can find to motivate you to achieve the same.

3. Jay Cardiello

A celebrity fitness trainer and the one responsible for the awesome body of the famous rapper 50 cent, Jay Cardiello is too good himself. Follow his account for your daily dose of fitness motivation and expert tips as to how to approach your physical fitness and how to reach your maximum.

4. Simeonpanda

If you are a true fitness enthusiast, then you would have sure heard of Simeon Panda. A competitor in many fitness competitions, he suddenly became popular after appearing on covers of numerous fitness magazines in a single go. And now this fitness entrepreneur influences thousands of people around the globe by posting his workout pictures and videos.

5.TheBodyCoach

Joe Wick is a fitness coach who has set himself a task to influence and motivate people around the world and transform all their bodies. Putting a really huge influence on nutrition and how to get the optimum nutrition based on your diet, this person can really help you get into the shape of your life.

6. Two Bad Bodies

The super-fit duo of college besties Kasia and Jennifer give all the best friends in the world fitness goals through their Instagram page two bad bodies. Being certified personal trainers, these girls post some in depth and really important fitness trips and tricks for all their followers and even Michelle Obama is their fan. Having appeared on the Former First Lady of USA’s official Instagram handle many time because of her Gimme Five Fitness Campaign, these girls are real motivators you can seek on Instagram.

Fitness
Workout

Best Circuit Training Routines to build strength and Stamina

Exercising is an important activity that you must do during your day to keep your body functional. While normal exercise is enough to keep you in a fully functional and capable form, if you need to increase your Strength and Stamina, you need to adopt Circuit Training Routines as per your body type and needs. Here are some of the best Circuit Training routines for you to increase your strength and Stamina.

1. Beginner Body Weight Workout Circuit

As the name suggests this is for the beginners who wish to increase their body weight and size in order to increase their strength. Workout involves the following exercises and you need to run through the circuit three times with breaks just between two circuits

  • 20x Bodyweight Squats
  • 10x Bodyweight Pushups
  • 20x walking Lunges, 10 for each leg
  • 10x dumbbell rows
  • 1×15 sec Plank
  • 30x Jumping jacks

2. Advanced Bodyweight Workout Circuit

If the previous one seems too easy for you then move to the advanced level of the same. This will hurt you seriously.

  • 10x one legged squats – each leg
  • 20x bodyweight squats
  • 20x walking lunges, 10 for each leg
  • 20x jump step-ups ,10 for each leg
  • 10x pull-ups
  • 10x dips bar stools
  • 10x chin-ups
  • 10x push-ups
  • 1x 30 second plank

3. Playground Workout Circuit

For a more dynamic and flexible body, this one is a perfect.

  • 20x Alternating Step-ups, 10 for each leg
  • 10x Elevated Push-ups
  • 10x Swing Rows
  • 8x Assisted Lunges
  • 10x Bent Leg Reverse Crunches

Go through the circuit three times

4. Playground Workout Circuit Level 2

If the Level 1 seems easy, try this one.

  • 10x Bench Jumps
  • 10x Low Incline Push-ups
  • 10x Body Rows
  • 8x Lunges
  • 10x Straight Leg Reverse Crunches

Go through the circuit three times.

5. Kettlebell Workout Circuit

Here is our Kettlebell Workout circuit.

  • 8xHalos (each side)
  • 10x Goblet Squats
  • 8x Overhead Presses (each side)
  • 15x Kettlebell Swings
  • 8x Bent Over Rows (each side)
  • 6x Front Rack Reverse Lunge (per side)

6. Beginners Gym Circuit Training

If its your first time in your gym facility then our Beginners gym guide is perfect for you.

Day 1

  • 10 barbell squats
  • 10 push-ups
  • 10 pull-ups or pull-up alternatives!

Day 2

  • 10 barbell romanian deadlifts/regular deadlifts
  • 10 push-ups
  • 10 dumbbell rows per arm

Do these routines each on alternative days like starting from Monday by Day 1 and then doing Day 2 on Tuesday and then doing Day 1 on Wednesday.

7. Hotel Workout Circuit for Travelers

If you are a traveler and need to keep yourself in shape over your travels then this is the place to know your best course routine.

Level 1

  • 20x Body Weight Squats (you don’t need a chair like in video, that’s just if you need help)
  • 15x Incline Push Ups (feet on floor, hands on edge of bed or desk)
  • 10x One-Arm Luggage Rows (each arm, use your suitcase as your weight)
  • 10x Reverse Crunches

Level 2

  • 25x Overhead Squats
  • 20x Push Ups
  • 10x Inverted Rows (using the desk in your hotel room…just don’t break it!)
  • 15x Reverse Crunches
Fitness
Protein rich food

High Protein Sources for Vegetarians

Protein is one of the most important food ingredients for the growth and development of the Human Body. Whether you are a bodybuilding enthusiast, an athlete, a sportsperson or just a person with regular protein needs, consuming a fixed amount of protein is necessary for your body. A popular myth surrounding protein-rich food is that only eggs and meat have the necessary amount of protein to fulfill the diets of athletes and bodybuilders. To be fair to vegetarians, it’s not the reality, to be honest. There are a number of vegetarian sources of protein which provide a high value of nutrition when consumed. Some of these sources are listed below.

1. Soybeans and Soy Products

Soya beans and soy products are one of the topmost sources of protein for a vegetarian. There are numerous ways in which a person can eat soy. Whether its tofu, soy milk or roasted soybeans there are many options for those who want protein. There are such a large number of ways to eat soybeans, but the best way is a traditional Indonesian fermented Soy product. If your diet includes a high intake of Protein, make it a part of your diet for good.

2. Hemp Seeds

The non-intoxicating cousin of marijuana, hemp has another benefit other than medical use for thee protein needy people. The seeds of the hemp plant are fast turning out to be a popular protein-rich ingredient in diets all around the world. You can simply sprinkle hemp seeds in your salads or add hemp protein powder to your post-workout meal.

3. Quinoa

With more than 1400 types of Quinoa products in the market, Quinoa is an ancient product that has higher protein value than most grains available. Packed with a hefty dose of healthy unsaturated fats, it’s an excellent source of fiber which can make you feel fuller for longer. You can eat Quinoa bowls in the breakfast or mix it with veggies to make different dishes, it’s a versatile ingredient which can be used in any way.

4. Spinach

Spinach, a protein food made popular by the animated cartoon Popeye the Sailorman, is really a protein-rich source of food. A cup of Spinach has as much protein value as a hardboiled egg with half the fat content. You can also maximize the nutritious value of Spinach by steaming it instead of eating it raw. Spinach is also a popular ingredient that you can ad in your salads, stir-fries, it’s really versatile.

5. Guava

This tropical fruit is an unbeatable source of protein and it also happens to have the highest value of protein in all of the fruits. Guava contains more than 4 grams of Protein along with 9 grams fiber and just 112 grams calories per cup. With seven times the amount of Vitamin C in oranges, this fruit should really make its way into your shopping list every time you go shopping. Add this fruit to your fruit salad or just eat it raw while on the go, it’s a super food for those with high demands of protein in their diet.

Fitness
Running

How you would be Benefited with Running

Running is known to be the best exercise. This is because it has many benefits as compared to the other exercises. Even the trainers ask the trainees to run a mile before starting up for the exercises. Easy and beneficial, it is made for everyone. Here are the few benefits of the running that could be beneficial for you.

  • Weight loss

Running consumes up a lot of calories. It is truly made for the people who want to lose up the weight. Running consists of the movement of various body parts. This movement requires energy and the body starts to burn

That extra body fat over you. The running would burn up all that extra junk of calories on your body.

  • Great for warming up

Running is a great warm-up exercise. No matter what the sport is, everyone runs before they start the game. It is a great way of preparing your body for the workout. Moreover, the sweat indicates that your body has warmed up and you can start the workout.

  • Increase the muscles in your legs

For the people who run quite a lot, here is the good news. Running causes the body to build up the muscles of the legs. After some days of the continuous running, you would see that your body is getting stronger and stronger. It is also beneficial for the toes and feet as they get away too flexible with the running. That pain in the legs, after running indicates that new muscles would build up in that area.

  • Increases the flexibility

The body tends to get more flexible with the running. When you run more, the body’s muscles stretch and when it happens again and again, the body starts to get flexible. Running means movement of different body parts like arms and legs which means that your body is getting more flexible.

  • Increase in Stamina

Running also builds up the stamina in the body. You would see a great boost up in your working abilities when you start to run. You can self-assess by yourself that a mile, which was turning out to be a challenge for you, after a month you are easily completing that.

  • Relieves the stress

Running is a great stress reliever. You can feel that your brain works more actively when you start running. Let go all those emotions with running and you would be perfectly calm and relaxed when you stop running.

  • Bone density increment

When you start to run more often, your bone density starts to increase. This is a great benefit to you as higher bone density means stronger bones.

  • Great lungs

After running regularly, your lungs start to intake more oxygen too. They get stronger and the capacity would start to increase just after you are covering up the mile. This process would lead to the increase in stamina and you would cross all the hurdles in no time.

So pick up the shoes and start running now.

Fitness
couscous

High Protein Items for Vegetarians

Proteins are very important in your diet. However, life definitely does not get easier for you if you are a vegetarian. While non-vegetarians have a lot of sources to include proteins in their diet, it is a myth that vegetarians have no options. This is why it is highly possible that you do not know about these following food items that you must have. They are all easy to buy and incorporate in your daily diet. Without burning a hole in your pocket or changing your eating preferences, you can now easily ensure that you have a fit body that is ready to fight any situation.

  1. Lentils: Lentils are super easy to buy. They can be eaten in a number of ways. If you are someone who knows nothing about cooking, then you can simply surf online and get innumerable videos of quick and tasty recipes that include lentils. 1 cup of lentils is known to have just the same amount of protein as is present in 18 grams of chicken. Lentils can be included in soups, stews as well as a plethora of soups.in fact, if you love cookies, then they can be sued in that as well! In short, lentils can actually become your best friend!
  2. Cottage cheese: Second in our list is cottage cheese. This is an item that is loved by almost every vegetarian. While it is heavily used in Indian vegetarian dishes, it can easily be used for a number of dishes such as cutlets, sandwiches as well as just be eaten raw. It is tasty in all forms. Going by a nutritional fact, just half a cup of cottage cheese can get 15 grams of protein in your system. One of the simplest ways to have cottage cheese is by using it in salads.
  3. Chick peas: First, you must be wondering that how much protein can small items like chick peas have. Well, it is actually interesting to note that just 1 cup of chick peas has 15 grams of protein in it. It can be consumed as a great crunchy snack. This is amazing for your evening snack time. You can easily roast it and then have it with a mixture of peanuts. Also, you may include it in your salads and have it with avocado and hummus. With so many options already at hand, you should not have any problems now in eating chick peas.
  4. Almonds: Last but definitely not the least, almonds have to be on every list which talks of high protein items for vegetarians. They are very tasty and this is why you will not even have to worry about cooking them or anything. You can just pop them in as it is. for those who are unaware, almonds are also a great means to make your memory sharper. Other than this, almost is also good to get healthy hair. With so many benefits, it is nothing less than a complete package of everything that you need.
Fitness
Wholegrain toast

Must have Healthy Foods for the Gym Lovers

Hitting up the gym and pumping up the iron only gives you those brilliant cuts if you eat the right food. Your body needs a lot of nutrition and protein to fix up the tear in your muscles. You should know the right food to eat before and after the workout. So here we have provided you the foods that you have to have to eat before and after the gym so that you can show off those muscles.

  • Eggs (before the gym)

Having some boiled eggs before working out would complete your protein requirement when you hit the gym. Do not throw away the yolk as it too contains the essential nutrients that your body requires.

  • Salmon with Soya potato (After the gym)

After pumping up the iron in the gym, the glycogen in your skin starts to reduce. Sweet potato is a good source of the glycogen that will help your body to restore the glycogen levels. Eating up the sweet potatoes would also help you stay energetic throughout the day. There are bioactive peptides present in the Salmon. These peptides help your body to support the joints, maintain the insulin levels and reduce the inflammation.

  • Nut butter, toasted rye (Before the gym)

An hour before hitting the gym, you can have toasted rye with the sugar-free and organic almond or nut butter. This won’t only help you to make you full but also provides you with all the nutritional requirements that your body would want, during the workout.

  • Salad, sweet potato and Quinoa (After the gym)

This meal is completely packed with the protein and the nutrients that your body would ask for after a workout. Quinoa is a grain that has high nutritional value and is recommended as an after food after the workout. The sweet potato with this blend is great as it recovers the body with energy.

  • Tuna salad (Before the gym)

Your aim should never be to reduce the carbohydrates from the food until you want to reduce weight or do the cardiovascular exercises. So if you are doing a cardiovascular exercise, your body would be burning the fat if it doesn’t have the glycogen stores. You can have the tuna as a pre-workout for the same.

  • Blueberries (After the gym)

Blueberries are recommended as an after workout food, as it has a less glycemic index. This property of the fruit would not let a kick in your blood glucose levels. As there is damage caused by the free-radicals due to the workout, blueberries help to reduce it by its anti-oxidants.

  • Wholegrain toast with peanut butter (Before the gym)

Whole grain toast, peanut butter, and the banana make a great combination as a pre-workout food. This is because the combination keeps you energetic as the banana is a good source of the potassium.

  • Chia seeds (After the gym)

The chia seeds help to gain the electrolyte balance in your body after the workout.

Fitness
Swimming benefits

Ways in which Swimming can help your Physical Fitness

Physical fitness has been stressed upon by almost each and every one we know. This is because it is true that indeed ‘health is wealth’. But recently it has been noticed that people are somehow just unable to look after their physical fitness because of packed and hectic schedules each day. This is why it is recommended that in you cannot make time for exercise each day, then you should go for swimming. Swimming is a skill that is very important every one. In fact, it literally fun coupled with exercise for the body. There cannot be a sport that is more refreshing. Read ahead to know how swimming can help you.

  1. Breathing: If you know swimming, then I am sure that you know how important it is to have controlled breathing. This means that you constantly need to take in air through your mouth and then let it go through your nose underwater. While it may seem simple when you are reading this article on your laptop and phones screens, it is indeed quite challenging to do is while moving your hands and legs under water. This is what actually helps you to improve your heart and lungs capacity as well as functioning.
  2. Muscle use: When you are swimming, you need to constantly make use of your hands and legs. This is very important because without this, you will not be able to cross the pool past. Every stroke that you do, be it freestyle, backstroke, butterfly or simply duck swimming, you will need to make use of the body muscles. This is why first-time swimmers experience body pain. Gradually, this pain fades away as the body gets accustomed to this daily exercise. This is why it is recommended that should swim for at least half an hour to forty-five minutes daily.
  3. Posture improvement: You may have often heard long motivational talks on why it is important to sit straight. Well, it actually is! but, our work is just so tiring that by the end of the day, we just feel like being sloppy and slouching. This is where swimming can help you. a lot to improve your posture. This is because you will have to be straight while swimming and your shoulders will also get an opportunity to be broad instead of locked in. Incorrect posture can lead to a lot of back problems in later life.
  4. Weight control: Lastly, swimming helps to control your weight. This is because not only does it help you to lose body fat by burning calories but actually regulates your food consumption. The result is that you feel extremely hungry when you are done with swimming and then you burn that fat as well. That is what is known as improved metabolic rate. There is no chance that fats get accumulated in your body at all. However, it is also vital that you need to look after your diet and not just rely on junk food.
Fitness
Dried fruit

Food that you Must Cut Out from your Diet

Being fitness is one of most important things. In fact, since our life has taken a turn towards the unhealthy these days with added work pressure and food adulteration, there has been an increased focus on this sector. This is why, people join the gyms and pay a hefty amount to nutritionists so that they are able to maintain a certain level of fitness that goes well with their age and body type. You must know that your diet is the most important thing to ensure your health’s well-being. No matter how much you slog it out at the park or your gym, it is all waste if you end up consuming the wrong dishes. This is why, you must continue reading ahead to find names and details of food that you must cut out from your diet.

  1. White bread: The first item that features on our list of food that you must cut out from your diet is white bread. It is a very common dish that is found in almost every household in the world. This is because it is very cheap and a number of items can be prepared from it. This is like a boon to mankind. But, that is exactly where everyone is going wrong. It must be avoided at all costs. This is because it is made of flour and is high on Glycemic Index. It adversely affects the blood sugar level in our body.
  2. Dried fruit: Usually, when you have fresh fruits, you can be at peace and also enjoy it. This is because fresh fruits are high in fiber and contain a number of minerals and nutrients and vitamins that are very essential and helpful for the body. But, dried fruits are just as bad. This is because dried fruits have added sugar to maintain a certain kind of taste. In fact, it also has sulfur added to it. This is done so that the life span of the item is increased and it can be stored for a higher number of days.
  3. Pre-made salad: I am sure that the term ‘salad’ in this list has shocked you already. But, this is not referring to the general salads that we have. This is referring to veggies that are not fresh. Now, I am sure that all of you must have bene tempted to buy the pre-made salads that are available in supermarkets and departmental stores but, please ensure that you do not fall for the trap. They are highly unhealthy because they have added preservatives. Or else, it is not possible for the dish to even last more than 2 hours on the racks.
  4. Diet soda: This is one of the most common things to feature one each and every such article. This is because of a number of reasons but the most important one is the high sugar content which can be extremely dangerous for each and every one.