fitness

Runner’s Body: The Nutrients You Need To Perfect Your Stride

No two bodies are the same, therefore it’s natural that our dietary needs are unique to the individual. For example, women’s nutrition is different to men’s because their bodies require different amounts of vitamins and minerals to perform their functions. The same is true between runners and non-runners. Once you take up this intense activity, you need to adjust your diet to make sure you’re giving your body the fuel it needs to perform well. If you keep eating the same diet as before, you’re likely not consuming enough nutrients and your runner’s stride will never improve. Here is the right diet to boost your energy levels.

 

Vitamin B12

Taking 2.4 mg per day can help runners break down the fat and protein you eat for the energy you need to get through a workout. It also assists in forming new red blood cells, which carry oxygen through the body. Deficiency can lead to a type of anemia—and fatigue. The best sources of vitamin B12 are liver, fish, meat, and eggs, which unfortunately means that strict vegetarians and vegans are at a higher risk for deficiency. Fortunately, there are supplements like methylcobalamin or cyanocobalamin which can be taken to fill the nutritional gaps. Always consult your doctor before taking any supplements.

Calcium

Runners put a lot of stress on their bodies, and as a result they are at risk of stress fractures and other running injuries. Therefore, you need to make sure your bones are strong and healthy before you start running. Most people start taking calcium supplements, some of which are made from limestone or marble. However, AlgaeCal Plant Calcium Clinical Evidence suggests that plant based calcium supplements are more effective at filling in the calcium deficiency gaps, and they don’t have side effects like cramps, bloating, nausea and blocked arteries, but still help strengthen bones. Always consult your doctor about which supplements would be best for you.  That said, you’re still better off getting calcium from your food. One cup of milk packs about 30 percent of your daily value, although fortified almond, or cashew milk offer a more impressive 45 percent. You can also get calcium from tofu, spinach, and chia seeds.

Iron

Some studies suggest that up to 50 percent of female runners are deficient in iron. This is extremely dangerous because the iron in your blood is essential for getting oxygen to your muscles; this deficiency can lead to poor performance while running, headaches, dizziness, and less enthusiasm for running. If you experience a decline in performance and feel exhausted more than usual, get a blood test to check your iron levels. While you could take a supplement, you need to increase the amount of red meat and iron-rich vegetables in your diet. If you’re still deficient after your diet change, your doctor will put you on the appropriate supplement; you should never try to put yourself on an iron supplement. You should also try taking Vitamin C to help your body absorb the iron.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Breaking The Pain Barrier: How To Overcome Pain For Good

Back pain is one of the most common ailments in the US. Did you know that at any given time, around 30 million Americans are suffering from back pain? If you have a bad back, and you feel like you’ve tried every trick in the book to banish pain, you’ve come to the right place. Here are some suggestions to help you reduce discomfort and start living a pain-free life.

Determining the cause

There are myriad factors that contribute to back pain, and the first thing to do if you suffer from chronic pain or pain that is getting worse is seek medical advice. When you see a doctor, they will examine you and ask you some questions about your symptoms. It may be that pain is associated with underlying causes, in which case, treating the cause could help to alleviate pain. In other cases, lifestyle changes may be recommended. There may also be causes related to your job. If this is the case, a doctor may be able to recommend safer techniques to try and offer some tips to help you feel more comfortable at work. If you have severe back pain, your doctor may recommend further tests, such as an MRI scan. This will enable them to see if there is damage to the spine or the surrounding muscles or bone tissue.

Correcting your posture

Poor posture is a contributing factor in most cases of lower back pain. Your posture relates to the position of your spine when you’re sitting or standing. If your spine isn’t in an ideal position, this can increase pressure and strain on your muscles, causing discomfort. In this day and age, we tend to spend more time than ever sitting down, due to the prevalence of office jobs. If you do spend eight hours a day sitting at a desk, it’s essential to make sure you understand how you should be sitting to prevent back pain. Your spine should be straight, your shoulders should be relaxed, and you shouldn’t have to crane the neck to see the screen properly. If you’re reaching for the keyboard or the screen isn’t level with your eye line, adjust the height of your chair or desk. If you don’t already have a specially designed ergonomic office chair, ask your employer to provide one. It’s very important that your spine is supported properly while you’re in a sitting position.

Maintaining good posture is not just important when you’re sitting down. You should also pay attention to your posture when you’re standing, especially if your job involves standing for long periods of time or lifting. If you do have to lift items as part of your job, use machinery for heavy loads and make sure you bend your knees and keep your back straight. When you’re standing, try to avoid stooping or slumping and keep your shoulders back.

 

Finding the right mattress

The importance of getting a good night’s sleep cannot be underestimated. If you suffer from back pain or you’re prone to bouts of discomfort, it’s particularly beneficial to find the right mattress. If your mattress isn’t perfect, this can cause back pain or make existing symptoms worse. If you’re looking for a new mattress to help with back pain, try some different styles and brands and avoid going for the cheapest option. You often get what you pay for in terms of quality and durability when you’re shopping for mattresses. If back pain is an issue, look out for products that have been ergonomically designed. These mattresses promote relaxation and reduce muscle tension, and they provide support for the spine while you sleep.

Choosing the right forms of exercise

Most of us are aware of the benefits of doing regular exercise for our health and wellbeing. Living with pain can make exercising difficult, but you don’t have to give up on working out if you suffer from back pain. You may not be able to do certain activities, but this doesn’t mean that you can’t be active. Aim for low-impact exercises and avoid anything that involves jarring movements. Lifting weights and jumping aren’t ideal for people with back pain, for example. Swimming is often recommended, as the water supports your body weight. If you want to stay active without risking injury, speak to your doctor or a qualified personal trainer before changing your exercise regime or embarking on a new training program.

Conditioning your back

They say that prevention is better than cure, and conditioning can help to reduce the risk of recurrent pain. Conditioning involves strengthening the muscles to make your body resistant to injury. You can do this with a physical therapist or by doing specific, targeted exercises at home. These exercises are not focused solely on the back. They also help to increases strength and suppleness in the hips and the core. Examples of exercises include McKenzie stretches and dynamic lumbar stabilization. The aim is to stretch the back, build muscle, and improve flexibility. You may also find that exercises like those found in yoga and Pilates routines effective. If you’re new to these activities, it’s best to go to a beginner’s class. Once you’re familiar with the stretches, and you’ve honed your technique, you can then practice at home.

 

Back pain can make life a misery, especially if you have periods when pain intensifies or you have prolonged bouts. If you suffer from back pain, it’s always a good idea to seek medical advice. In some cases, there may be an underlying cause, and treating this should be a priority. Many cases of back pain are linked to poor posture. If you slouch when you’re standing or you tend to sit slumped in your chair at work, this can affect the alignment of your spine and increase tension in your muscles.

It’s important to take steps to correct your posture if you’re worried that this may be a contributing factor. Sit up straight and relax your neck and shoulders. If you find that you’re in pain when you get up in the morning or you can’t get comfortable at night, consider replacing your mattress. If your mattress is old or it’s too soft or spongy, this could be making your pain more severe. Exercise offers a wealth of benefits, but take care when selecting activities. If you’re already in pain, some sports could make the situation worse. Ask your doctor or a trainer for advice.

 

 

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Earn Extra Income Whilst Keeping Fit

We all need to earn a bit more money and we all know that we should be keeping fit but the two things can get in the way of each other. When we are earning money, we are not keeping fit and when we exercising we are using up time that could be spent earning money! This is a problem when you have a busy job, if you are studying or if you have young kids to look after. The ideal solution is to join the two together and here are some ways in which you can do just that.

Start a Personal Training Business

When you work as a personal trainer, you are teaching someone how to train effectively and you are training yourself at the same time. You can find out about potential salaries and training as a personal trainer at Origym. You can also access one-to-one training and on-going support as you launch your career. There is potential to work from anywhere in the world and from home! You can build a client list that fits around your other commitments and work as many hours as you want.

It is easy to set up a personal training business with very little financial outlay. All you need is some lycra and some training shoes which you also need to keep fit.

Hire Yourself Out as a Dog Walker

Walking dogs is a great way to keep fit. If you do not have a pup of your own there are plenty of dog owners that would love you to take theirs! You can even build a thriving business out of it once you have built up a solid base of clients. It is best to start with friends and family and build up a list of people who will give you positive testimonials. Then you could set yourself up a simple website or promote your services on social media.

The downside is that you have to go out in all weathers. You cannot decide not to walk the dog because it is raining. You need some basic knowledge of how to care for a dog and how to deal with minor emergencies (such as an injury) when you are out. You need to be responsible and reliable because looking after someone else’s pet is a big responsibility.

Start a Fitness Blog

Blogging a great way to earn some extra income. You can get some money from sponsored posts, advertising or by selling things. You can share your fitness journey so that others can read about it and become inspired. Once you have built up a loyal following, you will feel accountable to them. You won’t want to let them down and that will inspire you to keep going with your fitness plan.

It costs nothing to set up a simple blog and promote it on your social media channels. You could even branch out to into blogging about healthy recipes as you embrace a new healthy diet.

Making money and keeping fit can be a great combination!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Guest Post: 7 Ways to Burn Calories and Fight Extra Weight

Although your physique is partly determined by your genes, there are still other external factors that can help you change the way you look. Achieving your goal weight requires determination and strong will that will motivate you to stick to your workout routine and strict diet. Even if it takes you more time to notice the first changes in your body, the most important thing is to stay consistent and determined.

#1 Drink More Water

Staying hydrated is of the utmost importance for your general well-being, and it’s necessary for your body to function properly. Since dehydration can slow down your metabolism, drinking an adequate amount of water is crucial if you want to lose weight. It has actually been shown that drinking plenty of water can increase your metabolic rate for up to 40 minutes. Estimates show that an increased water intake by 1.5 liters per day for over a year can help you lose approximately 2.3 kilograms.

#2 Eat Spicy Food

Eating spicy food can actually help you burn calories more quickly, so it’s time for you to spice things up. Include chili, garlic, turmeric, ginger, horseradish, and cinnamon into your diet to give your meals an authentic flavour and to boost your metabolism. These spices are rich in essential oils, antioxidants, minerals, vitamins and nutrients that will contribute to your overall well-being.

#3 Don’t Ban Fats

Completely eliminating fats from your diet won’t help you achieve your goal because they are an important energy source for your body. The key is in consuming the healthy fats that occur in lean meats, fish oil, coconut oil, olive oil, nuts, etc. So, instead of completely banning fats from your diet, make sure to control your fat intake and limit it only to healthy fats.

#4 Lead an Active Lifestyle

Even the smallest habits can help you become more active and change your life around. If you spend the most of your day in a sedentary position in front of your computer, you need to take frequent breaks and use them to walk around. Other habits, such as taking the stairs instead of the elevator or walking rather than taking the bus, can help you burn calories and lead a healthier and more active lifestyle.

#5 Start Working Out

Having a frequent and consistent workout routine is absolutely necessary if you want to lose weight, so you should motivate yourself to start working out as soon as possible. There is a range of different types of exercises, and you can easily find the one that works for you. The more intense your workout is, the more calories you’ll burn. You can try High-Intensity Interval Training (HIIT) which will definitely make you break a sweat, but you’ll see results before you know it. If you’re not into a specific type of workout, you need to introduce at least 30 minutes of cardio into your routine if you’re really determined to lose weight. Whether you like running, swimming, or cycling, cardio exercises are simply a must when it comes to losing weight.

#6 Include Strength Training in Your Routine

Strength training will help you build muscle tissue that will burn more calories and keep doing so even after your workout. In particular, the muscles in thighs, abdomen, chest, and arms are the largest calorie-burners. However, try to include more balanced exercises that will engage several muscle groups instead of just one.

#7 Consider Alternative Ways

Sometimes, despite your efforts, you can’t lose weight, so eventually, you might be tempted to give up. It’s important that you stick to your diet and workout routine no matter how difficult it seems. However, you can increase your chances of success by incorporating supplements, such as effective weight loss pills, into your diet and workout plan. If you don’t consume all the necessary nutrients, you can also take diet supplements to provide your body with everything it needs.
Losing weight is a difficult task, but with the right approach, you can reach your goal weight. By becoming more active and changing your diet, you’ll succeed even in spite of your genes.

Losing weight is a difficult task, but with the right approach, you can reach your goal weight. By becoming more active and changing your diet, you’ll succeed even in spite of your genes.

Luke is a fitness and health blogger at Ripped.me and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym, and healthy life and loves to share his knowledge through useful and informative articles.

Avoiding Nasty Workout Injuries

Exercising is a great way to boost your overall fitness, but it isn’t always positive. There is a dark side of working out, and it is known as suffering an injury. Simply put, exercising places the body under a lot of physical strain, and the stresses can cause things to snap. When they do, it’s painful and very damaging to your health. Thankfully, they are avoidable as long as you follow a few simple rules. Even better, you can find a selection of them underneath.

Stretch Sufficiently

There is a difference between stretching and holding the stretch to give your muscles ample time to warm up. If you’re doing it as an afterthought, there is a good chance of an injury occurring. For starters, there needs to be enough strain to get the blood pumping around the body. The increased blood flow should heighten the muscles’ temperatures, and that will boost flexibility. Hopefully, this will be enough to prevent any unnecessary strain while you exercise. As a rule, there isn’t a one-size fit all policy regarding time, but 20-30 seconds is usually suitable. Also, don’t forget to target as many muscles as possible. The more you leave out, the higher the chance of a tear or sprain.

Cool Down

Almost everyone will warm up before working out, yet they won’t cool down. Now, copying the professionals is enough to put anyone off a cool down for life. The last thing you want is to jump in an ice bath after a ten-mile slog. However, their recovery process is a lot more advanced, and you don’t need to follow suit. In truth, a five to ten-minute walk which includes a couple of stretches should suffice. All you’re looking to do is replace the oxygen debt and lactic acid in your body. If they are present the next time you exercise, they could lead to a lot of pain.

Take PT Classes

‘PT’ stands for physical therapy and it might be the difference between substantial damage and staying injury free. You should know that PT isn’t only for people who need to recover from an injury. In fact, lots of people use it to avoid one in the first place as a weekly session acts as a safety net. The best physical therapist establishments all take on pre and post care patients, so there is no need to wait until it’s too late. The people that get ahead of it tend to avoid the nasty injuries which can sideline you for weeks and months.

Don’t Overload

In your quest to get fit, there is the temptation to take on too much work. Because having a rest day doesn’t feel productive, you might want to exercise every day. Although it’s commendable, it isn’t smart. Injuries happen because of wear and tear over time. By working out more, you’re increasing the tension that you put on the body.

The best option is to train hard over the course of a week, but take a rest day in between sessions. After all, the body needs to take a break too.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

An Essential Guide to Exercise and Illness

Whether it’s figuring out to what extent exercise can prevent illness, or to what extent illness prevents exercise, it’s important for fitness fans to know more about the connections between the two. It’s essential that you speak to your doctor about specific concerns, of course! But this guide will help you get to grips with some of the basics.

Boosting the Immune System

The immune system and exercise have a strange and fascinating relationship. It’s also one that’s widely misunderstood. If you want to ensure you get the most out of your exercise when it comes to dealing with illnesses, it’s best that you get to grips with some of the basics. Research has shown that regular exercise can definitely boost the immune system in the long run; those who work out three times a week or so tend to get sick less often. But if you have a really vigorous, heavy-duty, long-lasting workout? Then your immune system may be temporarily weakened. This is why so many marathon runners feel ill within 72 hours of their performance!

Above and Below the Neck

So if you’re feeling ill, should you exercise? There are a few things to consider here. For many people, there’s a particularly useful gauge: if your symptoms are above the neck, then you’re probably good to go. If it’s below the neck, you should take it easy and avoid exercise. Some may find that above-the-neck symptoms prevent them from exercising unless they take something to ease the symptoms; here are a couple remedies that may help. Below-the-neck symptoms tend to include aches, muscle weakness, fever, and problems with the lungs and stomach. Exercising with such issues may make things a lot worse.

Exercise as a cure?

Some may argue that exercise will help you cure your illness faster. Because of the relationship between exercise and the immune system, this may seem to make sense – but it’s a specious argument. Certainly, a brisk walk can help expand your lungs and make breathing easier if your illness is making that difficult. But, in general, there’s no real science behind the idea of exercising so much that you help force the illness away, as though exercise were some sort of exorcism and illness merely a demon! Put focus on exercise when you’re not feeling unwell, and reduce the intensity of your workout if you are unwell – or, again, consider avoiding it altogether if the symptoms are below the neck.

The Dangers of Stress

Another strange but well-documented biological relationship? Stress and illness. Long-term stress isn’t simply a psychological problem, the way most people see it. Stress manifests itself physically, which is precisely why it’s so bad for your health in the long term. Specifically, it can play havoc with your immune system, making you more susceptible to illness and even exacerbating the symptoms if you do get ill. Something similar can be said for depression. Exercise helps relieve both of these problems, which is partly why it’s so good for long-term immunity boosting. If your illness is being exacerbated by either, then consider some light exercise to help banish them.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Group Fitness For The Social Sportsperson

Motivation is one of the hardest things to come by when you’re trying to exercise. A lot of people struggle to keep themselves engaged with working out. When you don’t have the drive to do something like this, it can be very hard to force yourself to do it. And, this is a shame; it doesn’t have to be this way. Instead, you just have to find a new way to spark the excitement for exercise in yourself. For a lot of people, the best way to do this is by working as a group or a pair. To help you out with this, this post will be going through some ideas for sports which can be completed this way. But, first, what benefits do working this way bring you?Working with others in the pursuit of fitness is almost always better than trying to do it alone. Even if it’s just for emotional support; having someone else around during this time is always good. Your motivation will be benefited; because you will feel like people are relying on you to turn up to each session. And, you will feel much more engaged with the exercise. Along with this, having other people to compare your results with gives you a reference to gauge your success. As you share your results, you’ll find that healthy competition is sparked. This will further drive you to keep going. A lot of people don’t like going to the gym simply because they find it boring and unpleasant. But, having someone else with you for this sort of activity will always help to alleviate this feeling. Let’s take a look at some of the options you have.

#1 Jogging Groups

A lot of people find that they enjoy running, once they get out there; but, motivation to get going is often hard to find. Instead, people don’t make it as far as taking their first few strides. Because of the effectiveness of running and jogging, it’s one of the best exercises you can take part in. So, it’s a shame to see that so many people miss out on it because they just don’t have the push to get going. Of course, this could be solved by going to the gym with a buddy. But, this is thinking small! Most places already have clubs set up for the purpose of group runs. A personal trainer will run at the head of the pack, allowing everyone to keep a reasonable and fair pace. Having people around you as you do this will push you further. And, having someone else in control of the route and the distance you run will force you to run the course of the exercise.

#2 Yoga

This next option isn’t quite as intense as running; but, it can still be very good for the body. Yoga hasn’t been around for long, in its current from. Most Yoga practice comes from areas like India and Nepal; thanks to the religions which are predominant in these areas. The activity itself is based on performing long and slow movements to stretch and work your muscles. And, it works. A lot of people herald yoga as one of the best ways to tone your body and make it look sleek and fit. Alongside some basic cardio exercise, Yoga will be enough for most people to have a huge boost in self-esteem. And, most of the clubs offering it are very cheap. But, you could consider taking at the best yoga sites list from bestyogablog.com and consider running your own group. This sort of effort will be worth it; especially as you see people improving with you.

Teams

Of course, some people won’t want to put this sort of effort in. And, others won’t want to do something which is just a regular exercise. If you fall into this category; it’s not an issue, you just need to find an alternative. Team sports provide a way for you to get involved with something you already love and enjoy; while also getting fitter. The pressure you’ll feel to go to each training session will be enough to drive you through. And, to make things even more inspiring, you’ll probably get the chance to compete. Playing your favorite sport against other people is one of the best ways to motivate yourself in this area.

Hopefully, this will give you a good idea of what needs to be done; if you want to start working on getting fit as a group. It can be hard to find motivation when you’ve got nothing to strive for. But, simply adding other people to the mix will get rid of the need for motivation. Instead, you’ll be relying on horror you feel at the idea of letting others down.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

The Dynamic Warm Up To An Explosive Workout!

Do you think of it as being an integral part of your workout, or do you quickly get it out of the way, or not even bother? The warm up is such an important part of your whole gym session, and if you just do a couple of stretches, maybe run on the treadmill for five minutes, and then start lifting heavy, you’ll set yourself up for a nice injury down the line. Bad warm ups will have a bad effect on your workout, because a few simple stretches relax your muscles and central nervous system, and will decrease your overall power. Warm-ups aren’t just about getting your body nimble, they are about aligning your posture, getting the blood flowing, and putting your joints through a dynamic range of motion, so you can lift those weights, kill those squats, or use your body to its full potential. Let’s do this!

Foam Rolling

The first thing to do is always to foam roll. It will remove all the knots and trigger points that build up in the body. It’s like a massage, and as time goes on, it will restore the natural length of your muscle. When you find a spot that’s tender, focus on that point for a while and let the roller do its work. Aim for eight to ten rolls for each part of the body, and then you can go onto the proper warm up.

The Supine Bridge

This will activate your glutes. Lie on your back, bend your knees (at around 90-degrees), and squeeze the glutes making sure you have your heels firmly down and lift the hips. Like the bridge move in yoga. Beware that if your glutes don’t have this strength right now, it’s important not to force your body up into the air. For an increased range of motion, you can spend time using stretching machines and foam rolling for a longer period of time. Make sure to repeat this 10 times, and don’t use your hamstrings for support; it should come from the glutes.

Quadruped Extension Rotation

This will help to counteract your bad posture and increase mobility in your thoracic spine. Get down on all fours, keep your left elbow locked in place but put your right hand behind your head. Use your right elbow to reach to the sky, and you’ll feel a stretch in your thoracic spine. Be sure to look at your elbow throughout the move. Repeat 10 times before switching sides.

Rocking Ankle Mobilization

As many problems begin with the ankles, this move should form part of your warm up every time. Get in a pushup position and lift your hips. Put your left shin over your right calf, and rock your hips, all the while trying to press your right heel down into the ground. Repeat 10 times switch sides.

Scapular Wall Slides

Stand with your shoulders, head, and glutes against the wall; press your forearms against the wall. Squeeze the glutes and press your lower back against the wall.

As a dynamic warm up, this beats the ones you learned in school!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

The Dark Side Of Fitness That Nobody Talks About

Fitness is a great thing to aspire to. A fit body is like a good machine that will keep running for a long time. There’s no denying that if you want to enjoy life to the fullest and for the longest, you need to make fitness part of your lifestyle. But just because fitness is necessary – and can be a lot of fun too – it doesn’t mean that it can’t be hard, or embarrassing at times. So here is a list of what happens on the dark side of fitness. Not that it should discourage you, though. But keep it in mind, so you can be prepared in case any of these things happens to you.

Embarrassing Outdoors Issues

Exercising outdoors is said to be relaxing and to help you develop a bond with nature. But it doesn’t help when your body has a malfunction moment. Runners, especially, are used to embarrassing moments – you can read this article to find out more: http://runningsolegirl.com/embarrassing-issues-may-face-runner/ – that you need to be aware of. Unfortunately, while it doesn’t sound glamorous, having a leaky bladder can be a common issue for women who have given birth recently. This is due to a weakening of the pelvic muscles and thankfully can be regulated with Kegel ball exercises.

Indoors Workout Complaints

If you choose to avoid the outdoors to stay and exercise indoors, you may still face a variety of embarrassing moments. If you are a gym member, beware of any clothes malfunction that would expose more than what you were aiming for. A common one is for women who train wearing only a sport bra and may find that their breasts are fully exposed. Additionally, if you choose to build your own gym studio at home, be careful of your training hours. A loud cycling bike at night, such as http://exercisebikesexpert.com/sunny-health-fitness-pro-indoor-cycling-bike-review/, can sound like something completely different for your neighbors. Especially if you are an adept of grunting as you train.

You Can’t Move Anymore

While it may not be as embarrassing as the rest, it is equally hard to manage: Post-workout soreness. Waking up after a good workout can make you feel like you are 100-year-old. Suddenly the easiest gesture becomes almost impossible. Raising your arms to wash your hair puts you in agony. Walking down the stairs is a silent cry of pain from your thighs. Fitness, while it’s making your body stronger and better, can feel like hell on days like this. Painkillers are no help, unfortunately. So you’re left with the comforting thought that the pain comes from tears in your muscles, which is what happens when your muscles grow.

The Fake Healthy Food

As much as you are trying to follow a healthy diet – goodbye crisps, goodbye cheeseburgers – you will naturally have a list of forbidden food that you are avoiding thanks to healthy brands. It’s important to know that you can’t trust everything that is written on the pack. In truth, some healthy meals contain just as much fat and sugar as processed food. For example, KIND, a brand of healthy food bars, has snacks that are higher in calories than over brands. In short, healthy food may not be that healthy after all.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Knowing Why And How To Strengthen Your Core

If you’re new to fitness training or just trying to get back in shape, you might be wondering how important is the core for transforming your health? It’s often conjured a mysterious aurora and knowledge about it is sometimes only circulated within professional athletes and online bodybuilding forums. But before you target this part of your body in a workout you need to know what it is and the function it plays in the human anatomy.

What is The Core?

The core is deemed as anything that is not your limbs, such as arms and legs. The core is where the human body generates balance and power in order to carry out a movement. The means that your glutes, hips, pelvic scapula and abdominal muscles make up the core of your body which is the central structure of the body where the majority of your weight is centralized. And while the abdominal muscles do play a key role, training the core is much more complex than just focusing on getting a 6-pack.

How The Core Functions

As fighter jet pilots push their aircraft to the limit, the high-gs cause the vision of the pilot to fade, darken and eventually blackout. Professional combat pilots rely on staying conscious while they perform combat maneuvers, and so their core must be extremely strong. Core-conditioning consists of sharp inward contractions to brace the inner abdominal muscles, lumbar spine, glutes, and to a lesser extent the thighs. Pilots do this, to keep the blood in their lower and upper body, properly circulating and resist pooling in their legs as this causes the the brain to stop receiving a fresh oxygen supply. This is essentially why other athletes train their core so that the central strength in the body gives the rest of the body a strong platform.

Abdominal Vacuum Pressure

Working on your core is not recommended if you’re overweight but remedies such as diet pills can help you get ready; more here: http://www.defendyourhealthcare.us/leptigen-diet-pills-reviewTummy vacuums condition your transverse abdominals (TVA)which are known as the innermost, deepest layer of ab muscles. If you’ve lived a dormant lifestyle, your TVA may not be functioning at all so getting a response is going to take persistence on your part. To perform this exercise, get on all fours, arch your back upward, and with a deep breath in, then out, as you exhale suck your stomach inward as hard as possible while your upper body maintains relaxed. Try to imagine it by pulling your bellybutton in toward your spine. Do this repeatedly while holding each contraction for 15 seconds at least 5 to 8 times each set.

Bent Leg Shrugs

This can be done with a barbell, but it’s best to use to the kettlebell. Bend your legs slightly, and while your arm is holding the weight, shrug your shoulders without bending your arms. At the same time, suck in your stomach with each rep. This will contract your abs and work deeper and deeper into the inner layers with each shrug.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

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