3 Tips to Train as a Trail Runner

Some people are perfectly content to lace up their running shoes and jog around their neighborhood or put in a few miles on the local high school track.

You, on the other hand, are not in this group. From the moment your shoes hit a dirt trail, you knew that your running life was transformed for the better. Now you are a devoted trail runner and enjoy working out on local trails instead of chasing pavement.

In order to be the best trail runner you can be — and not risk injury or other issues — you know you must lead a healthy lifestyle that involves eating healthy, training right and wearing the proper gear. And while you have a general idea of what you should and should not do, the following tips will help you to enjoy your favorite form of exercise in the safest way possible:

1. Stock Up on the Right Foods

The next time you’re making your shopping list, be sure to jot down foods like almonds, eggs and sweet potatoes. Experts say runners should eat a small handful of almonds at least three to five times a week. If you aren’t allergic or averse to them, almonds are a tasty way to boost your Vitamin E intake, along with potentially lowering your cholesterol levels and reducing your chances of heart disease.

Then there are eggs, which are rich in protein and contain virtually all the amino acids your hard-working muscles need to recover after a workout. Eggs are also super versatile and can be part of a healthy breakfast or chopped up and added into salads for lunch or dinner. Meantime, sweet potatoes are super rich in beta-carotene, as well as Vitamin C and several other nutrients, including manganese and copper.

Other tasty and nutritious foods to keep on-hand include whole-grain cereals with added protein, canned black beans, pre-washed salad greens, citrus fruits and lean chicken and fish.

2. Train in a Body-Friendly Way

Whether you’re new to trail running or have been doing it for a while, you have probably noticed how it’s much different than chugging around a track. Now, newbies shouldn’t worry about their speed right off the bat; instead, experts encourage you to find a rhythm that feels comfortable. You may find it takes twice as long to cover a mile, and that’s okay — you need to give your body time to learn to adjust to trail running.

Additionally, when running on a trail, use your arms to help keep your balance. When you’re tackling a hill, pump your arms vertically from your hips up toward your shoulders and keep your elbows wide and farther away from your body when going downhill or over bumpy areas.

Don’t be hard on yourself if you find the terrain to be rugged and need to stop and walk from time to time. Take your time going over any obstacles and remind yourself that you’re still moving and getting great exercise, even if you’re climbing carefully over a downed tree instead of leaping across it like a gazelle.

3. Wear Proper Shoes

When you first started trail running, you might have gotten by with your regular running shoes. But to really protect your feet and avoid injury, it’s best to invest in shoes that are designed for off-road running.

For example, Columbia sells a variety of lightweight shoes that are made expressly for running on rugged trails and whose soles are supportive and protective to help prevent you from falling and your legs from tiring out.

Enjoy Your New Workout While Staying Safe

Trail running is definitely a great way to get outdoors and into better shape. You can run on your own, in trail running groups and clubs, and in competitive races. But in order to get the most out of these experiences, you’ll want to make it a point to eat properly and take care of yourself. By focusing on eating right, taking a slow and steady approach to training and wearing the right gear, you’ll no doubt enjoy trail running for years to come.

Pregnant? Why Pelvic Floor Physiotherapy is Essential for You

The pelvic floor is a band of muscles that supports your uterus, bowel, and bladder. These muscles include vaginal muscles and muscles that control the urethra and anus. During pregnancy, your pelvic muscles work harder to carry the weight of a growing baby and can get weak. So exercising your pelvic floor during and after pregnancy will make it stronger. Pelvic strength, in turn, will lower the risk of injury during the birth and you will recover rapidly afterward.

Reasons to Get Pelvic Floor Physiotherapy:

Your uterus expands during pregnancy and your pelvic muscles bear more pressure and strain. The birth causes a lot of stretching and strain of your vaginal muscles and makes them loose. This loosening effect is due to the pregnancy hormones that soften the pelvic muscles so they cannot be strongly interconnected. This way, the baby can pass through the vaginal canal more easily. Moreover, when a giant head of the baby passes out of your small vagina, vaginal muscles stretch a lot and can even tear.

This process can also cause damage to the nerves that control these muscles. The C-section includes the surgery through multiple muscle layers that cause slower recovery and weakened abdominal wall. Hence, it is better to get pelvic floor physio as early as possible. The sooner you start your pelvic floor physiotherapy, the better it is for your pelvic strength and recovery.

Role of a Physiotherapist:

A certified pelvic floor physiotherapist will teach the right exercises before, during and after your pregnancy. Your pelvic muscles are impacted after giving birth vaginally or by C-section. The physiotherapists are trained to assess the muscle, connective tissues, and nerves that make up your pelvic floor. They do this by the internal examination of your vagina and rectum.

A physical therapist inserts the gloved finger into your vagina and asks you to contract your pelvic muscles. He/she examines and assesses how these muscles are working and plan your exercise accordingly. They can also help you prevent and treat urinary incontinence (UI). It is a condition in which you experience involuntary leakage of urine due to weak pelvic muscles. A physiotherapist teaches you how to do proper Kegels (contracting and relaxing of muscles) so that the pelvic muscles can work in a more coordinated fashion.

When to Get Checked?

During the pregnancy, the regular checkups will help you figure out how your pelvic floor is functioning. If you notice any symptoms of pelvic floor dysfunction like pain during intercourse or urinary incontinence, you can have customized physiotherapy for your condition. You should undergo a comprehensive pelvic exam four to six weeks after giving birth. This post-pregnancy examination will allow you to know your pelvic floor condition and tell if there is any symptom of urinary or fecal incontinence.

Although the pelvic issues improve when you are no longer carrying the weight of a baby in your uterus, a little urine leakage is common when you are postpartum. Its recovery can take a few days to a few weeks. But if you are still experiencing any symptoms of pelvic disorders after 12 weeks of giving birth, it’s suggested to get the help of a professional pelvic floor physiotherapist. Your pelvic floor strength is essential for your overall health.

Butt Workouts at the Gym to Help You Get that Peach Booty

Did you know that the gluteus maximus is the biggest muscle in your body?

Not only that, but it serves a lot of essential functions like ensuring you can stand upright and aiding in hip and thigh movements.

Whether you call it your butt, derriere, fanny, backside, peach, or booty, there is no denying how important it is to perform butt workouts at the gym or at home.

But how do you know where to start? Which workouts and exercises are best to build a booty that’s healthy and aesthetically appealing?

We’ve taken all of the guesswork out of the equation and put together a perfect booty exercise program that’ll get you the peach shaped butt you desire. So, take a seat on that gluteus maximus and read on.

Butt Workouts at Home

Don’t be fooled into thinking that you need an expensive gym membership to get toned buttocks and thighs. You can undoubtedly work your booty at home by incorporating some of these bodyweight exercises into your regimen. As a bonus, these exercises will also work your cardiovascular system, helping you burn a ton of calories.

Squat Jacks

Jump Squats

Jumping Lunges

Side-to-Side Squats


If you’re a beginner, perform the exercises for 30 seconds each one right after another. If you’re advanced, perform them for 60 seconds each. Once you’ve completed all five exercises, take a one minute break and re-do the circuit. Beginners perform the circuit 3 times through; advanced exercisers, perform it five times.

You can use this circuit as an entire workout on its own or tack it onto the end of your usual home routine as a finisher.

Butt Workouts at the Gym

If you have a gym membership, you will have access to much more equipment than you would from home. With dumbbells, barbells, cardio equipment, and squat racks at your disposal, it’ll be much easier for you to create an advanced glute workout on your path to building that peach booty you’re searching for.


Possibly the best exercise to get a bigger booty fast is the squat. There are several different variations of this exercise to include in your workout regimen. We recommend starting with the traditional squat first as it’s the king of booty-building exercises.

Once you have the hang of the traditional squat, you can begin incorporating other variations like the front squat, sumo squat, and split squat or even try changing the position of your feet in the traditional version.

The tricky thing with this exercise is that so many people do it incorrectly. If you have never performed squats a barbell before, we highly recommend hiring a personal trainer for even just one session or two, until you get the gist of how a correct squat feels.

Hip Thrusts

Also known as the “don’t make eye contact with me,” the Hip Thrust is one of the more awkward exercises to execute in a public setting. It should be something you incorporate into your routine, however, as it’s incredibly beneficial to your booty building goal.

The two primary keys with this exercise are to (1) make sure you’re not straining your neck and (2) lift heavy. You might be surprised at how much weight you’re capable of thrusting.


Remember the Dukes of Hazard movie from 2005 and how amazing Jessica Simpson looked in her Daisy Dukes? One of her exercises of choice was the lunge, so of course, we had to include this on our list.

Similar to the squat, there are a ton of different varieties of lunges you can perform to help build your glutes – stationary, walking, alternating, side, and cursty, to name a few.

This exercise targets most all of the muscles in your lower body, including the glutes, so it’s a great option to include in regimen even if booty-building isn’t on the top of your list.

Why Training With Weights Works

Strength training is an integral part of any exercise program. If you want to create a shapely behind, you’re going to need to resistance train. There’s no getting around it.

Weight training provides a whole host of benefits, including, but not limited to:

– increasing lean muscle mass

– increasing bone density

– weight management

– promotes better body mechanics

– chronic illness management

Cardio for Booty Building

Building that peach-shaped butt isn’t all about training with weights, though. There are a lot of cardiovascular exercises you should incorporate into your exercise plan to help give your booty a boost.


This might very well be the most hated cardio machine of all time. Climbing stairs in your day-to-day life is hard work. Climbing stairs during a workout? Even harder, if you can imagine.

There is a right and a wrong way to workout on the Stairclimber, though. We recommend going at a slower pace than you might typically see at the gym. If you go too fast, you’re going to wind up hunched over, with a lot of your body weight on the arms of the machine. This is not effective and is cheating.

You need to go slower, making sure you’re focusing on pushing through the heels on each step.

No Stairclimber at the gym? Get out in the world and climb some real stairs. These might be even more challenging,I mean — effective.


Inclines are your booty’s best friend. Sprinting on an incline is one of the fastest ways you can get strong fast and lean. You need to approach this training modality with caution, however. Fast speeds on treadmills can get dangerous quickly in more ways than one. You don’t want to be “that girl” in the gym who flies off the treadmill during the 6 p.m. rush.

Even walking on an incline can help build your glutes and hamstrings. Don’t be fooled into thinking walking can’t be a good workout, either. Adding an incline boosts the booty building capabilities of this workout.

Diet & Supplementation

One of the biggest things you need to remember as you embark upon this journey of building your glutes is that to grow muscle, you need to feed it.

Read that again.

To grow muscle, you need to feed it.

If you want to build muscles, you need to eat enough and, more importantly, enough of the right foods. Protein is essential as it will help with muscle growth and repair, so make sure you’re taking in enough protein every day.

There are certain supplements you can take that can help you with your fitness goals, too.

Protein powder is an easy and fast way to boost your protein intake for the day. We recommend having protein powder post-workout.

Branched-Chain Amino Acids (BCAAs) is another you might want to consider as it can help with muscle recovery post-workout.

Build That Booty

Now that you know some of the best butt workouts at the gym, the time has come for you to get out there and incorporate some of what you’ve learned.

If you still need some more motivation, check out our blog on how to plan your own successful fitness regimen.

How to digest food better without medicine?

Digestion is a normal physiological mechanism that your body undergoes on consuming food, in the form of solids or liquids. It is a process that your body participates in every day, every time you intake anything. There are two types of mechanisms involved in your process of digestion- mechanical and enzymatic actions. These two processes allow your body to utilize nutrients and energy from the foods that you consume. Energy gets stored in your body in the form of ATP (adenosine triphosphate) molecules, helping you to carry out work.

If the digestion process is not proper, a lot of metabolic actions happening within your body cells gets disturbed. You not only end up with different digestive issues but also digestion associated various other health problems. Occasional symptoms may include- gas formation, acid reflux, constipation, nausea, heartburn, and diarrhea. If you experience such signs, then there is definitely a problem with your lifestyle. Your daily diet and lifestyle choices have a major impact on the health and functioning of your gut.

There are multiple factors that guide your digestion that you need to improve for proper breakdown of food. By following the guidelines given below, you can easily pace up and improve your digestion to make it more effectual.

Natural ways to improve your digestion


Find out the non-medicative ways to improve digestion:

  1. Proper mastication of food

When you consume solid foods, it is very important that you chew them properly to help in better digestion. It is one of the most basic things that you can start off with. The better you chew, the more you officiate digestion effectively. The first place where your digestion initiates is in your mouth. The saliva that you secrete from salivary glands aids in the initial breakdown of the food into smaller, digestible pieces. Therefore, do not swallow large food pieces directly. Take your time in chewing your food properly, and then only swallow the smaller pieces.

  1. Go frequent mini meals

There is no point in eating heavily at one meal, and then not eat anything throughout the day. Avoid consuming large portions of food at one go. Try eating mini meals at frequent time intervals. You may not know this, but doing so actually improves your digestion to a great extent. Do not overwhelm your digestive tract by eating big plates. To make your digestion process faster and better, take small snacks in every 3 to 4 hours. In this way, you can keep your hunger levels under control.

  1. Keep your body hydrated.

Drink plenty of water throughout the day to keep yourself hydrated as much as possible. There are a number of health benefits of drinking ample water all day. You can not only improve your digestive power but several other functions of your body like skin health, excretion, etc. You may experience constipation as the most prominent health issue when you have water deficits in your body.

Constipation is a problem that primarily results from dehydration and dietary fiber deficiency. You feel difficulty in passing stools, which may lead to further serious bowel disorders. When you have an adequate water supply in your body, it aids in better and faster digestion. Water breaks down a number of nutrients for better absorption by your body. Some of the cool hacks to improve your water consumption rate per day are

  • Every time you drink water, preferably using a big cup
  • You may add different flavors to your water to make it more drinkable
  • Consume flavored or herbal tea every day
  • Instead of ordering soda drinks, prefer ordering water at restaurants


  1. Eat products that contain ample probiotics

Probiotics are basically live bacteria that help you in improving your gut health, by aiding in healthier digestion. These are good bacteria that do not mess with your overall health, instead improves it. The food products that supply a lot of probiotics are kefir and yogurt. If you are not very sure of which product has probiotics present in I, check its label properly. When you see the names of bacteria on products such as Lactobacillus acidophilus and Bifidobacterium Infantis, blindly buy them.

  1. Be active

Avoid leading a sedentary daily life. It makes your overall health worse, including both physical and mental states. Get into something energetic and full of actions. Go for regular morning or evening walks to keep your body active and strong. Take out sometime from your mundane routine and dedicate that to physical exercises like yoga or aerobics.

Such activities not only improves your digestive mechanism but also your overall wellbeing. However, do not exercise right after having a meal. Give some time for the food to settle down and then only start off exercises. It will help to stimulate your bowel functioning in a much better way, than a usual inactive lifestyle.

  1. Get proper sleep every day

This is a very important factor that drives your digestion process in either a good way or the worse. Proper sleeping cycles are extremely necessary to monitor when it comes to digestion. You should use the rest button at the right hour of the day, to physiologically keep your body under-relaxation. This will undoubtedly help in better digestion. Although, do not hit the bed straightaway after consuming your meal. Give some time of around 2 to 3 hours to confirm proper digestion, and then only rest your body.

  1. Monitor your food habits

Avoid taking beverages with a high amount of caffeine (like coffee), and smoking cigarettes. These two factors can affect your digestion in worse possible ways. Do not exceed your caffeine consumption limit of 400 mg per day, otherwise, it will alter your bowel functioning.

Final words

If you think that rapid digestion can aid you with weight loss results, you may be wrong. When the metabolic rate increases with increased digestion, it aids in weight loss but there are other factors as well. Stress on what you are eating and how right the balance is of various macro and micronutrients in your body. Restore your metabolic function with a healthy diet.

4 Tips for Finding a Reliable Personal Trainer

Finding a personal trainer doesn’t have to be tough. But you need to assure you are not paying a fraud who will take your money and waste your time with that said, following we are mentioning a few things you better mind when hiring a personal trainer.

     1. Check Their References

When you hire someone online, you better ask them about previous references. You can ask the trainer for the previous references or clients. There are many cases where the trainer fabricates this information.

Apart from making sure the testimonials are legit, you need to learn how does the trainer know how to handle people who don’t exercise much. So as for a temperament trainer at first. Become motivated to improve continuously and see if they are sincere and reliable.

     2. Mind Your Convenience

When it comes topersonal training at St Kilda , Go Going PT offers excellent training, its worth traveling for. But when it comes to hiring a personal trainer, at one point, you have to consider how important is your convenience. Exercises for a month or so seeing a coach and to achieve a strong baseline. In this case, having something close where you love, or work will pay off.

For experienced trainers that don’t see the trainers more than once a week, their location is less important. There are some trainees who only require the trainer to drop in once every 2-4 weeks. Their programs are easily managed via online training. It keeps you on your toes and helps you save money.

     3. When You Are Right to be Skeptical

If the trainer wants to sell your supplements or advertises for a company, you should become skeptical. It’s not bad always, and the trainer is responsible for revealing anything that affects the recommendation.

Some marketing campaigns are rampant in fitness centers; in most cases, the supplements don’t deliver while being overpriced. If the trainer doesn’t invest time to help you get your results and let you make lifestyle changes, this calls for skepticism.

The trainer is supposed to make you push your boundaries while respective a line.

     4. Taking Shortcuts to Understand You

Most times, people boast about stuff they are not confident about. When you interview a trainer, you must keep an eye for what he is boasting about. Pay attention if he uses needless jargon, unconfident trainer overcomes their lack of confident if they through a bunch of similar sounding words, the confident trainer explains a concept clearly and makes sure you understand it.

The conversation should be focused on the trainee, not the trainer. It doesn’t matter where the trainer trained. If he doesn’t pay attention to your needs and constantly praises himself, he is not the one.

It’s an investment to hire a personal trainer to change your life. However, it can be difficult to find a reliable trainer who helps you achieve your fitness goal. With the above mentioned, you should have no trouble finding someone who will help you make some serious changes in your life.

You never knew swimming has these benefits

Swimming is an exercise for everyone, no matter your fitness level, you can take advantage of its benefits. Do you want to be a cardio king? Swimming can help you. Do you want to give your muscles a makeover? It can do it for you. Do you want to boost your relaxation levels? It can calm you quicker than a trip to the Bahamas.

Psychological benefits of swimming

Stress reliever

Swimming can cut down your body’s ability to respond to oxidative stress. You can dive in the pool every time you feel overwhelmed because swimming can prevent cell damage oxidative stress generates. If you swim regularly, you will boost your body’s defense against stress. Exercise is an effective way to relieve anxiety and stress, and swimming can redirect your mind from some troubling thoughts you may have. 20 minutes of swimming a week can help you boost your relaxation levels.


Repetitive exercises may get you bored, but swimming will keep you engaged because it involves performing multiple floatation aids and strokes during the same session. You can add variety to your routine by enrolling to water polo and aerobics classes.

Sleep improvement

Studies show that the people who are dealing with insomnia can use swimming to improve their sleep patterns. A recent study shows that half of the older population have difficulties sleeping. If you find difficult to sleep peacefully at night swimming can benefit you.

Enhanced mood

All types of exercises help your body release endorphins, hormones that improve your mood. Swimming can enhance your social skills and confidence, two factors that influence your self-esteem. A pilot-study involving people who suffer from dementia show that the patients who swam regularly for 3 months showed mood improvement.

Improved general wellbeing

The best way to stay healthy and fit is to have a healthy and balanced diet and to swim for 30 minutes at least two times a week. Swimming is quite effective in maintaining your positive mental outlook. Ask your friends to join you in the pool if you want to have more fun.

You never knew swimming has these benefits

Physical benefits of swimming

A whole-body workout

During swimming, you engage all your muscle groups because you need to use your stomach, torso, legs, and arms to perform the strokes. Swimming can improve your strength, increase your heart rate without putting stress on your body, help you manage your weight, enhances your fitness, and tones your muscles. If you swim a hammer butterfly or a breaststroke, you will work your entire body during a single session. Water exercise works your body harder than other activities so if you spend 30 minutes in the pool, it equals 45 minutes of a land activity.

Burn calories

If you are looking for an effective way to lose weight, swimming can help you because it’s an amazing way to burn calories. Your swimming style and weight influence the amount of calories you can burn during a single session. If you swim gently for 20 minutes you can burn more than 200 calories, almost double the number you would burn if you would run. A faster swim can erase the chocolate bar you had after lunch quicker than if you would cycle or run.

Safe for pregnant women

If you are pregnant, your doctor may recommend you not to practice certain physical activities because the extra weight can cause muscle and joint pain. However, swimming is recommended because water will support your weight, and will help you stay comfortable while performing certain moves. You should consult your doctor before starting a water exercise program. 

Helping with asthma

Swimming can help you control your breathing and increase your lung capacity. It’s well known that asthma symptoms are improved if you expose yourself to the humid air from an indoor pool so this exercise can help you with your condition.

Building cardiovascular strength

You know that cardio is great for your body because it involves your circulatory system, lungs, and heart. But cardio exercises can be replaced by swimming if you don’t like to sweat. Research suggests that the people who swim regularly have half of the mortality rate inactive people have. If you swim regularly, you can control your blood sugar levels, and lower your blood pressure, therefore you can improve your overall health and chances to live longer.

You never knew swimming has these benefits

How to get involved in swimming

There are countless ways to benefit from water exercise, and there are countless ways to swim. Water is the perfect environment for people with different fitness levels to get active and to take advantage of psychological and physical benefits.

If you are able to stay above the surface, but you want to learn to swim like a pro then you will have to learn more about how to breathe, and how to perform different types of strokes. You can check if your local pools or sports centers offer adult lessons for swimmers of different levels because they are the best way to learn it. Do not feel embarrassed that you are not an expert swimmer and do not try to improve your skills on your own because you may drown yourself.

When you meet your teacher you should be honest in your assessment of abilities, the trainer needs to know your level to be able to help you. You want to believe that you are an advanced swimmer, everyone wants to believe it, but admitting you are a novice will help you progress faster. Don’t feel inadequate, you will discover that many people find themselves in your situation.

When in the pool you should avoid colliding with other people, so you should swim in a circle, always staying on the right-hand side of the lane.

Freestyle is the best style when you share the lane with other swimmers. Don’t do a breaststroke because you may hurt your partners at some point. If you are an expert in backstrokes you can do it, but make sure, you get in the pool in a straight line. If you will zigzag while backstroking, you may get into the wrong side of the lane and collide with someone.

These are only some basic rules you should follow if you want to become a pro swimmer if you want to find more get enrolled in a class.

Top 5 easy yoga stretches to try at home

The benefits of yoga for health, body, and mind are unparalleled. It makes the body agile, heals the souls and even enhances our mood. Here, we’re going to take you through some of the easy yoga stretches and tell you how to do them.

Simple stretches that enhance good health

Check out of the top five easy yoga poses:

Simple stretches that enhance good health

1. Mountain Pose (Tadasana)
2. Raised Arms Pose (UrdhvaHastansana)
3. Standing Forward Bend (Uttanasana)
4. Garland Pose (Malasana)
5. Lunge Pose (Anjaneyasana)
Final thoughts

  1. Mountain Pose (Tadasana)

This pose is done at the onset as it invokes our mind to be alert and shifts our focus from the busy hectic surrounding to focus on the present situation. It takes concentration and effort to strike the balance. It helps by maintaining the correct alignment needed for many other standing poses. It calms our mind and helps it to rest and focus in between postures.  This pose may look simple however it takes times to strike the balance.

How to:

To start first stand straight. Make your big toes touch while the heels remain apart. Keep your arms along your torso while your palms are kept forward. Slowly lift your toes and then spread it. Release your toes to the ground. Lift the inner arches of your feet and then firm the outer ankles. You’re your kneecaps and slowly contract your thighs upward, push your inner thighs backward. Slowly lengthen your tailbone and engage your core muscles. Move your waist to grow taller and slowly lift your chest. Slowly loosen the front ribs back. Keep your chin parallel to the ground. Move the shoulder back and down, keeping your ears over the shoulder. Keep your head slowly over the pelvis and keep the pelvis directly on the ankles.

  1. Raised Arms Pose (UrdhvaHastansana)

Intensify your practice by converting your stretch into a backbend. Be careful while doing it, so you don’t hurt yourself. Slowly bend your back and let your neck hang. This is a wheel pose. Urdhva Hastansana is known to be a good belly a good stretch and is believed to improve digestion, relieves stress anxiety, corrects body posture. It is also known to increase the capacity of the lungs, thereby it is good against asthma and enhances blood circulation as well.

How to:

To start with begin with Tadasana, mentioned above. Stand by keeping your arms at either side and gently bring them above towards the ceiling. Always keep your arms parallel, while doing it and bring your palm together on top of your head. Keep your posture straight and ensure that your shoulders are not hunched. Keep your palms apart, facing each other. Keep arms straight and activate it throughout, till your fingertips, shift your gaze towards the top. Keep your shoulders away from ears, and shoulder blades pressed firmly on your back. Engage your thighs to pull the kneecaps up. Straighten your legs without locking your knees.

  1. Standing Forward Bend (Uttanasana)

It is a part of the Sun Salutation sequence and is a common yoga pose practiced both at the beginning and at the end of the ritual. This asana is known to wake up the hamstrings and calm the mind. It is known to calm the nerves in the brain and help in relieving stress, curing depression. It is believed to stimulates liver and kidneys. Strengthen the strength of thighs and knees. It improves digestion, reduces fatigue and anxiety and works against headache and insomnia. It is a therapy to relieve asthma, high blood pressure, and sinusitis.

How to:

Strat with the previous asana UrdhvaHastasana. Slowly sweep your arms down on both sides of your body and come into forming a forward fold with your hips, like a Swan Dive. Your fingertips should be in line with your toes, pressing your palms into the ground. Make sure to keep it in a platform, if it doesn’t reach the ground. Microbend the knees and makes sure that they are not locked. Slowly engage your quadriceps and pull them up. Keep bringing your weight forward into your feet. Keep your hips over your ankles. Hang your head. Slowly come up as you inhale. Place your hands on your hips as you come up and press your tailbone downwards. Contract your abdominal muscles slowly and rise.

  1. Garland Pose (Malasana)

The Garland Pose is known to improve our posture and relieve tension from a daily hectic life, which is caused by sedentary desk jobs. It is known to stretch the ankles, groins and back torso. It tones the belly and boosts metabolism. It is believed to increase motion in ankle and knee, corrects posture and cleans out systems.

How to:

Begin with squat keeping your feet as close together as it can be. Try to keep your heels rooted to the floor. Slowly separate your thighs and make it slightly wider than your torso. Exhale as you lean your torso slowly forward. Gently press your elbows on your inner knees. Bring your palms together in salutation. Go further by pressing your inner thighs slowly against the sides of your torso. Move your arms forward. Slowly swing them out to both sides and move your shins towards your armpits. Make your fingertips touch the floor and clasp your back heels. Hold the posture for a minute. Inhale and slowly straighten the knees.

  1. Lunge Pose (Anjaneyasana)

This asana must be performed in an empty stomach, there should be a gap of about six hours, before practicing the asana. One must ensure to practice this asana only when the bowels are empty, post the morning ritual. Anjaneyasana is believed to stimulate the Thyroid Glands and boost the body’s metabolic functions. It enhances the oxygen supply and blood circulation and is good for heart patients. This asana makes the lower body more flexible and helps in the effective functioning of the abdomen.

How to:

To start with, bring yourself to do AdhoMukhaSvanasana, and slowly exhale and bring your right foot forward, just next to your right hand, keep your right knee and ankle are in one line. Gently bring the left knee lower. Place it on the floor, right at the back of your hips. Inhale, as you lift your torso and raise your arms on top your head. Bring your biceps close to your ears, and make sure that your palms are in front of each other. Slowly breathe out. Settle your hip forward and try to do a good stretch pushing the frontal region of your leg and the hip flexors.

Being your tailbone towards the floor, while extending your lower back and engaging your spine. Pull your arms further at the back and push your torso. Look at the back and move into the mild backbend. Hold this posture for ten seconds and raise the knee of the back leg to make it a full crescent pose. Release the pose and keep your hands back on the ground.

Final thoughts

One must practice regularly to understand the difference and positivity that yoga contributes to life. From flexibility, digestion, to insomnia, stress, yoga has a cure for all things related to body, mind, and soul.

10 Ways to Train In Your Swim Spa

Swim spas are the perfect aquatic center, gym and therapeutic relaxation space merged into one in the comfort of your backyard or home. While swim spas are known for their water current that allows swimmers to stay in place instead of having to do laps, even in the winter, there are a number of other ways that you can train using a swim spa. Exercising in the water gives provides resistance, so you get more out of even the easiest exercises and increases the calories you burn. It’s low impact, which is perfect for those suffering from sports injuries or mobility issues as water exercises will also help to increase your flexibility.

In the article below, we will show you how to train each area of your body in your swim spa without just swimming.

1. Jogging

Jogging in the water is a great way to warm up, and it works your quads as well. Increase the difficulty by turning on the swim current and jogging against it.

2. Backwards Jogging

Jogging backwards works more muscles than jogging forwards. Start slowly and build up your endurance and stamina.

3. Bicycle

Keep your back to the wall and hold onto the lip of the spa. Cycle your legs like you’re riding a bicycle. Do this for 1-2 minutes.

4. Steps

Use the steps of the spa to step in place, like you would in an aerobics class. Try for 2-3 sets of 10-20 reps.

5. Crunches

With your back to the wall, hold onto the lip of the spa. Extend your legs, keeping your feet and knees together. Pull your knees to your chest, hold for a few seconds and return to the starting position. Repeat 10-20 reps.

6. Water Plank

Hold a pool noodle in both hands keeping it vertical. Press it into the water towards the floor of the spa, and lean your body on an incline. Hold this position for as long as possible, working up to 2 minutes.

7. Core Rotation

Hold water dumbbells in front of your stomach. Keep your feet shoulder width apart, and your knees slightly bent. Keep your back straight, and rotate your torso to the right, back to the center and then to the left. Try to do 2-3 sets of 15-20 reps. Start slowly and build up speed as your strength increases.

8. Step Push-ups

Use the steps to do push-ups. Keep your face out of the water, and slowly lower and raise your body. Try to do 2-3 sets of 10-15 push-ups.

9. Shoulder Press

Put a resistance band under your feet and hold onto the handles. Raise your hands to your shoulders. Lift your arms and straighten them then return to the starting position. Try to do 2-3 sets of 10-15 reps.

10. Bicep Curls

Stand in the center of the spa, holding water dumbbells. Bring the dumbbell up to your shoulders, bending your elbow. Slowly bring your arms back down. Try to do 2-3 sets of 10-15 reps.


Before doing any exercise, warm up first. It prepares your muscles for the workout and reduces the risk of injury.

Stay hydrated. Water workouts can mean that you may not feel yourself sweating or becoming dehydrated so keep a bottle of water nearby and drink often.

Stretch after your workout to avoid stiff and sore muscles. If you have a split model design, take a few minutes to sit in the heated jet area to enjoy a relaxing massage as you cool down to ease your muscles.

About the Author

Ann Kaknon has been in the fitness industry for over 10 years including work as a dietician, personal trainer, and athletic trainer.  She now spends her time at home with her kids and writing about her fitness experiences on the side.  If you want to contact her you can do so on her LinkedIn or blog.

How to Be Fit By Walking Miles with Your Friend

Maintaining overall health is easy and simple. But we often ignore the simple routine and follow unhealthy ways in our life. These wrong routine can bring us health issues like heart diseases, obesity, bone weakening and diabetics and many more. So it is important to maintain a healthy way for a healthy life.

To be fit, walking works like magic which requires no equipment and can be done at any time of the day and night. It can be performed at the pace of the individual and can be done at any age.

Walking can be a fun activity too if you go in groups or with your friends. Even you can walk in your neighbor street or on the rooftop too. So there is nothing simpler than walking and be healthy.

Health benefits of walking

Here are 13 health benefits of walking and getting an improved body shape and health both.

  • Improves the health of the heart

Walking can increase the pulse rate of the heart which insists on increased pumping of the heart. More blood is pumped in and out of the hearts which in turn increase the health of the heart.  The heart becomes weak with the age and so walking can keep the heart diseases at bay even at an older age. Start practicing the walk from an early age which will also resist the heart diseases to come at an older age.

  • Helps in losing weight

If you are obese and trying to lose weight, then walking can help in doing the same. Choose to walk up to the destination which will help in walking or a reason and also inhibits the weight loss process.  More than 5 pounds of weight can be lost by walking. O when you find you are over-weight, starts walking.

  • Helps to regulate blood pressure

If your blood pressure changes very frequently, then walking can help in getting the blood pressure stagnant. No need to talk medication or blood pressure, instead start walking and get a healthy heart with the proper blood pressure of the body.

  • It helps prevent cancer

If you are leading a sedentary lifestyle, then you may be prone to cancer. To prevent the disease, start walking and changes the lifestyle. This would obviously help in getting a better life with a healthy condition of life. Even diseases like cancer can be prevented by just walking for 30 minutes for times a week.

  • Fight against the stress by increased blood circulation

Often our work pressure gives us stress which can make our life full of anxiety.  Blood circulation can help in getting enough oxygen to the body which relieves the stress of the body. Increased blood circulation can also remove the clog of arteries and veins and reduces the risk of stroke in any age of the human.

  • The bones get strengthened

Walking from an early age will help to develop strong bones which can reduce the risk of getting bone fractures.  The loss of the bone density can also be reduced which can, in turn, increase the fitness of the body.  So in older age, it will prevent arthritis and any pain or drying of the joint fluids.

  • Helps strengthen muscles

To gain muscle mass, the body can gain the muscle with walking. Regular walking can give you the muscle growth which will surely bring in a lot of body mass too. Even if you are lean in appearance, then also walking can help you to gain muscles.

  • Corrects the indigestion

Indigestion can lead to different gastro problems in the body which can later lead to a permanent problem in the body. Walking can help in proper digestion of food. A light walk can be taken after every meal and it is suggested by doctors too.

  • Dementia can be prevented

If you are having the habit of memory loss and getting it in your habit, then it can be dementia. Dementia is a neurological disorder where the patient frequently forgets common things. Walking can help develop normally in dementia patients. Walking on a regular basis maintaining a moderate pace can help to prevent this neurological disorder too in patients.

  • Prevents the aging process

If you are using expensive anti-aging creams to look young, then that may be so much helpful. In that case, walking can be a great way to stop and prevents the aging process. Walking increases the blood circulation t every part of the body, which in turn releases the collagen and elastin hormone. These two hormones regain the elasticity of the skin and keep then stretched.

  • Vitamin D production is induces

Walking during morning gives the exposure to sunlight which helps the body to release vitamin D. Vitamin D is very essential and is required by the body. Walking can be a great option of getting 100% exposure to sunlight.

  • Prevent the diabetics

If you are prone to diabetics or having it, then walking can help you to control the hormonal disbalance. The insulin resistance of the body can be overcome by walking and getting the right way to handle the diabetic.

  • Increases productivity with new creativity

Walking helps you to increased blood flow to the brain, hence increases productivity with more thinking capability. It also helps in getting new creativity coming up to the mind. Even reports have shown that walking can help calm down a person by normalizing the brain’s hyperactivity.

Wrapping up

Well, so they are all that you can get while walking. If you are already having a habit of walking a regular basis, then I must say that you are quite healthy. Even parents should encourage their kids and children to start the habit of walking instead of using any car or vehicle. There is no alternative to walking at any age. Elder parents can also grow up this habit to keep away the pains of joints or mood swings. It is a great mood uplifting process for older people. try out for a better life

Three Ways to Proactively Care for Your Health

Unfortunately, health doesn’t just happen. It’s a process and an achievement that takes hard work, dedication, and time. It would be nice if you could wake up and be the fit, active version of yourself you idealize, but in order to get there, you need to put in some extra effort. Consider the following three ways you can proactively care for your health.

Eat Better

Any medical professional at a care clinic in Dallas, TX will tell you that the first step to wellness is improving your diet. You might not pay attention to metrics such as caloric intake, grams of sugar, and saturated fat ratios. You don’t necessarily need to in order to make positive changes, but you do need to include more fruits and vegetables into your meals and ensure you’re getting sufficient protein.

Get Your Daily Exercise

Exercise is just as important as your diet. A sedentary lifestyle will majorly derail your wellness aspirations, so it’s important to find a way to stay physically active. If exercise sounds like a chore, consider looking into fun group activities such as yoga or spin classes. There are plenty of fun exercises you can do at home, too, to take the pain out of physical fitness. Staying in shape doesn’t have to be a burden—it can be an exciting activity.

Drink More Water

Many people underestimate just how important it is to drink a sufficient amount of water on a daily basis. Experts recommend that you take in about half a gallon of water every day, which amounts to approximately eight 8-ounce glasses. Keeping yourself well-hydrated offers your body a number of benefits, including better skin, improved circulation, and appetite suppression. Keep a water bottle on hand wherever you go to ensure that you’re staying hydrated and getting your daily dose of water.