Why are REST Days Critical?


👍Helps Body Repair itself♻️
👍Replenish your Energy Levels💫
👍Prevent Mental Burnout🚫
👍Build Strength
👍Reduce the Risk of Overuse Injury💥
👍Makes a Happy Person😃
Take your REST Day once a week.✅ Give your body love & attention & know that every single athlete in the history of time does this, too.
Take your day of rest to reflect on how far you’ve already come & acknowledge & be grateful for your body, willpower & dedication.👌

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Weight Loss- Are You Eating Right?



Our metabolism slows with age👶👧👩👵. The average woman packs on 18-plus kgs by her 50s🙊, if she doesn’t combat the roller coaster of hormones, muscle loss, & stress that conspires to slow her fat-burning engine. But midlife weight gain isn’t inevitable.😃
To boost over-40 weight loss, make sure your each meal is around 400 calories✅, the amount needed to fuel your body while keeping you satisfied, translating into effortless weight loss.💃
The Metabolism-boosting Food Rules🍴 to live by–
1⃣Eat just enough so you’re not hungry–a healthy snack🍎🍑🍌 midmorning and midafternoon between three meals will keep your metabolism humming.
2⃣Caffeine☕️ is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%.
3⃣Boost your fiber intake by switching to whole wheat bread🍞, pasta, & eating more fruits🍊 and vegetables🍆. Fiber can rev your fat burn by 30%.
4⃣Drink 6 cups of cold water a day to raise resting metabolism by about 50 calories daily–enough to shed 2.5kgs in a year.
5⃣Always choose organic👌 when buying fruits & vegetables; non-organic versions tend to have the highest levels of pesticides💥.
6⃣Make sure protein🍳🍠 is a component in every meal. Protein can up postmeal calorie burn by as much as 35%.
7⃣Iron-rich foods are essential for carrying the oxygen your muscles need to burn fat.
8⃣Vitamin D🌞 is essential for preserving metabolism-revving muscle tissue. Sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.
9⃣Skip the second cocktail🍸. When you have an alcoholic drink, you burn less fat, & more slowly than usual, because the alcohol is used as fuel instead.
1⃣0⃣Consuming calcium🍼 through dairy foods such as fat-free milk & low-fat yogurt may also reduce fat absorption from other foods.
Ignite your body’s fat-burning furnace with these healthy eating tips.✅👍👌

Dance to Fitness- Part 1


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MOVE, GROOVE…BURN AND LOSE!

It is no secret that that regular exercise is important to good health and longevity. But it can be a challenge to find new ways to exercise, avoid boredom & work a broader variety of muscles.

Sick of the gym? Just dance!

The American Council on Exercise says, dance-based workouts as a growing trend. Plus, you burn about 200 to 400 calories per hour dancing – similar to the calories you burn swimming, cycling or walking. If regularly practiced, dancing can lead to

  • improved strength & stamina
  • sharper balance & coordination
  • increased bone density
  • slower heart rate
  • lower blood pressure
  • improved cholesterol levels
  • boosts your mood, energy level, confidence & self-esteem while it lowers your stress & fatigue;

all signs of improved health & fitness. So if you’re ready to get your dance on (and burn off the fat!), read on for more ways to shape up while shaking your stuff!

Ballroom Dancing:

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  • Full body workout
  • Breeds toned arms, lean legs, chiseled abs & amazing flexibility
  • If regularly practiced, dancing can lead to a slower heart rate, lower blood pressure & improved cholesterol levels, all signs of improved health and fitness.

Ballet:

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  • Increase your flexibility
  • Engages the hips, thighs, back, & abs
  • Gentle enough to practice during pregnancy

High-energy routines like the salsa, samba and cha-cha can be compared to an intense workout at the gym. Plus, because it’s a weight-bearing activity, ballroom dancing builds bone density and works nearly all the muscles of the body and sharpens balance and coordination.

ZUMBA your way to a HOT Bod:

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  • Improves Strength & Stamina
  • Body Sculpting
  • Burns 500 to 800 calories
  • Energising

Hot Workout: Sexy Fitness

Forget treadmills & elliptical machines! From strip-tease aerobics to pole dance fitness, there are some super sexy ways to get slim & build up confidence in your body.

Hit the pole

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  • Build strength
  • Improves balance & flexibility
  • Burn up to 400 calories an hour
  • Moves like backbends, kicks and slides work your abs, thighs, glutes and legs.

Work up a sweat with a Striptease

  • For a low impact exercise
  • Improves Stamina
  • Body Sculpting

Shake & sweat with Belly-dancing

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  • Works your Core & Pelvis Floor muscles
  • Improves Strength & Stamina
  • Improves Flexibility of the Hips & Spine
  • If you’re pregnant, belly dancing is a great way to stay active without hitting the gym – the movements perfect your breathing techniques & work the ab and pelvic muscles crucial for a healthy (and speedier) labor & delivery
  • Belly-dance is also good for joint & bone health

Samba:

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  • Focuses particularly on your torso, legs & gluteal muscles
  • Developing lower body & core strength

Hip Hop:

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Nightclub Cardio Workouts:

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  • General Body workout
  • Improves Stamina

Jazzercise:

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  • Combines Jazz dance, Pilates, yoga, resistance training & kickboxing movements
  • Improves cardiovascular health
  • Improves strength & endurance
  • Improves flexibility

DIY Dance:

Can’t make it to a studio? Create your own dance floor at home. Turn up the tunes (and close the shades, if you’re so inclined) & just let loose. Jump, skip, twist, turn & wriggle around until you get your heart rate up. And if you have kids, grab them for an impromptu dance party set to their favourite songs. You’ll work up a sweat, &  they’ll love seeing all of mommy’s moves!

If you can get your heart rate going, sweat some and move during dance it is an excellent way to get your metabolic rate motivated and going. Expert fitness instructors will tell you that after a good work-out, our bodies burn more calories for a couple of hours. Now think about the advantage of dancing for fun and burning more calories after you’ve ended your daily routine. Not only will you benefit from dancing but everyone will have fun. You may even become a good dancer in the process of getting fit.

There are many forms of dance from ballet style to hip hop and even tap dancing. Choose what suits you best or combine a couple different styles for your routine. The key is that you are moving & becoming more active & in a fun way. This means you’ll tend to stick with exercise more so than with other forms. You can customize your routine to fit your age & fitness level, too.

GO DANCING!

P.S.: Dance to Fitness- Part 2