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Beautiful from the inside out
There’s nothing more meaningful than being beautiful from the inside out. A balance body starts with a healthy mind and body. Of course, health and balance mean more than just physical fitness.
What does beauty mean to you? Perhaps you’re a yogi and value calmness? Or maybe you love to lift heavy and think a sculpted silhouette is the height of beauty? I think all of us can find some common ground, whatever our preferred workout style. Here are some of my favorite ways to get (and stay) beautiful – from the inside out.
Beautiful body
You are what you eat, so they say, so why not start by feeding your body with nourishing choices?
Fresh vegetables and fruit: Especially greens and salads. Fruit like berries, watermelon and pineapple are great choices and need to be part of your diet every day.
eat fresh fruit and veggies
Protein: Do you eat enough protein? How about grilled chicken, fresh fish and seafood, eggs (whole and egg whites) and your favorite red meat. Organic, grass-fed is best, as the meat will have as few chemicals as possible. Plus, it tastes better!
Healthy Fats: they are important too, so don’t shy away from them. Particularly omega 3 – will give you glowing skin, beautiful hair and balance hormones, leaving you feeling as good as you look. Try nuts, seeds, oily fish and avocado to tap into nature’s best sources of good fats.
Avoid Sugar: your body really doesn’t need it, and doesn’t know what to do with it! Stay away from processed and packaged foods as well. Eating unprocessed, natural food doesn’t even mean you can’t have cookies, cupcakes and brownies. There are some great recipes out there using great ingredients like canned pumpkin, egg whites, squashes and protein powders. Yes, you can still get your bake on when you’re living a healthy lifestyle!
And don’t forget to drink plenty of water, either straight up, as herbal teas, or with a little fresh lemon juice. Every cell and organ in your body needs plenty of water to stay healthy and free of toxins, so drink up!
There’s no need to stress over nutrition or make things harder for yourself, but if you make good choices most of the time, you’ll see the benefits.
Beautiful mind
I always feel better when I take a little time out of my hectic schedule to look after my mind and soul as well as my body. We all workout, but how about relaxation? Make it a priority to do a little yoga, curl up with a book or do some meditation.
A great thing I learned a while ago is to be grateful! Count your blessings and be grateful to be alive and healthy. Try laughing more and just be happy!
When you are happier and calmer, your hormones are be more balanced, and this will show in your body, your skin and even your smile! Relax, you deserve it!
Get amazing abs fast – Part II
You can get amazing abs fast! – The abs diet -
You can get amazing abs fast! Just keep in mind that diet is key when it comes to reaching your lean physique goals and especially when we are talking about abs! In the first part of my “amazing abs” series, I talked mostly about exercise, weight training and cardio to build and show your abs. The other part of the equation, of course, is diet. Here are a few tips to try if you want to lean out your midsection.
Beat the bloat
Abdominal bloating is a common enemy for girls working hard to get great abs. All sorts of things can cause bloating, from too much fiber (even from healthy foods) to allergies and intolerance’s. If you suffer with a bloated belly, try cutting out common culprits wheat, sugar, dairy and alcohol. Keep a note of what you eat, when, and how you feel and look. You might be able to pinpoint the bad guy in your diet!
Up your protein
A lean, strong body needs plenty of protein. Are you getting enough? Eat protein with every meal and snack to support your body transformation goals. You could try chicken, turkey, ground beef or bison, eggs and egg whites, fish and seafood and even protein powder shakes if you’re pushed for time. I’ve got loads of tasty recipes: would you like to hear about them some time?
If you’re asking your body to work hard to lean out, you need to support it and one of the best ways to do this is to up your intake of water. Most of us don’t drink enough (me included!) so make a real effort to drink more. Start the day with water and a little lemon (delicious!) and carry water with you.
Drink Your Water
Burn body-fat
To show those abs to the world, you need to let them peek out from under their covering of body fat. Look at pictures of athletes and fitness models, most of them don’t have large abdominal muscles but they all share one thing: lower body fat levels. Start to chip away at yours with a healthy diet and regular cardio.
Reduce Stress
Make sure your stress levels are under control. Stress is a huge barrier to shedding belly fat, so get plenty of sleep, get a good bedtime routine in place and take time to relax and be happy!
Get amazing abs – Part I
Get Amazing Abs! – Best Exercises -
We all want to get amazing abs. Visible abs show that you know how to eat right, you workout hard and you are serious about your fitness. So I thought I’d put together a two-part series about how to get your most amazing abs yet. First up is exercise.
Compound exercises to target abs
If you lift heavy weights in the gym, you’ll already be making your abs work hard. Squats, dead-lifts, bench press and other big compounds lifts using free weights all target your abs. Your entire core will be working super-hard to stabilize you during these lifts. So you can most definitely count heavy lifting as ab exercise!
To crunch or not to crunch?
Whilst it’s true that you need to work your abs like any other muscle, don’t fall into the trap of thinking 100s of crunches and sit ups are the key to great abs. You can’t spot-reduce fat (so all those crunches will do nothing to uncover your abs if they’ve got a covering of body fat) and you may even end up with a sore lower back or protruding abs (after all, when we work a muscle, it gets bigger, right?) By all means put a little direct ab work into your weekly training, but just do 5-10 minutes, two or three times a week. Fewer reps with great form is better than doing 100s of sit ups, trust me.
Abs Crunch
All-round core training
Don’t forget how complex the abs are. They consist of far more than those neat little blocks of muscle you can (hopefully!) see. Your entire core plays a part in creating a neat, lean waistline: your lower back, your deep TV abdominal muscles, your obliques. Work them all by doing things like plank exercises, bridges and leg raises.
Cardio to show your abs
Finally, the most important part of reaching your six-pack goal is body fat. You need to have a low enough level of body fat to let the muscles show through. The level will vary from person to person (we all carry fat in slightly different areas) but most women will start to see some ab definition between 20-25% body fat. The best way to slowly and safely lower body fat is to eat healthy, fresh, natural foods whilst creating a slight calorie deficit so your body burns the fat. Regular cardio can help with this, so add cardio in with your heavy lifting program and you’ll have sexy abs for summer!
What is your favorite abs exercise?
Click here to check out PART II of the “get amazing abs” guide! – The abs diet -
Best Glutes Exercises
Glutes exercises are key to have a round and firm behind. No matter what size you are, toned glutes are a sure sign of someone who takes their workouts seriously. You might as well walk around with a sign around your neck which says “check me out, I train HARD!”
Here are my favorite glutes exercises for toning and lifting the butt. Is your favorite in the list, or did I miss it? Leave me a comment (then I’ll add it to my workout!)
Best Glutes Exercises
Squats: If you want a great butt, you have to squat: period. There are lots of choices when it comes to squats, you can load the bar and use a squat rack, squat in the Smith machine, hold a pair of dumbbells whilst you squat or go wide for a Sumo squat, holding one dumbbell. Whatever you choose, go low and squeeze on the way back.
Deadlifts: this is one of the best exercises you can include in your booty exercises routine! Add some weight to this movement and you will be sure to build a great booty.
Plyometrics: Combine your weighted glutes exercises with some form of plyometrics to work your cardiovascular system as well as your muscles. Plyometrics – like jump squats, jump lunges, step ups, burpees and squat thrusts – will bring a cardio element into your workout, helping to burn more calories and blast through body fat to show your shapely glutes!
Walking lunges: One of my favorites for really working the booty hard and getting some great shape, walking lunges can be done with a weighted bar, dumbbells or with no weight at all. Find a space long enough to do at least 10 lunges and lunge one way, then turn and come back the other way. Concentrate on form and squeeze the lunge at the top of the movement.
Dumbell Lunge
Glutes bridges: They are tough! Which is why you won’t find too many people doing them. But they’re also super-effective. Lie on your back and raise yourself up with bent knees, so you’re supported on your feet and shoulders. Lower your butt and then raise to the start position, squeezing your booty and core at the top. You can add a weighted bar, plate or dumbbell to your hips if you need to work harder.
Hamstring curls: Target that sexy glute/ham tie in area with hamstring curls. Try using gym equipment like the standing ham curl or lying ham curl machine, or go the DIY route with a Swiss ball. Lie on your back with your feet on the ball and raise up so you’re supported on your upper back. Pull the ball in with your heels, using your hamstrings.
What’s your favorite and most effective glute exercise? Do you love the shape of your booty?
How do i get motivated to work out?
You ask yourself: how do I get motivated to workout? I know….We all have days where doing a work out feels like the least appealing thing in the world. You’ve got too much to do, you woke up feeling cranky, you feel exhausted, you don’t feel like you will have a good exercise session anyway. I get it!
It’s time to switch up your attitude and try these tips and tricks to get motivated to exercise. After all, you know deep down that you’ve never regretted a workout, don’t you?
Shake your routine up: Perhaps all you need is a new running route, new gym exercise or a brand-new exercise class. You’re in this for the long-haul, and I know you love working out, so keep things fresh and treat yourself from time to time by trying something different. You might find a new love in your fitness life!
Create a playlist: It is proven that music is a great way to get motivated to exercise. Studies show that listening to upbeat music can improve your mood and help you get through even the toughest workout. Why not put together a new playlist – either use some of your favorite songs, tunes you’ve forgotten about or even buy some brand-new tracks. Or put your MP3 on “shuffle” and see what surprises come up!
Try a cute outfit: My favorite! On the rare occasion I really don’t feel like working out, I’ll open up my closet and pick my brightest and cutest workout clothes. Reward yourself with a new cute outfit from Fit Activewear. Or try wearing something you haven’t tried on for a while, or pairing a new combination of shorts and top. Everyone feels better with a great outfit!
Get a caffeine fix: Unless you’re really sensitive to caffeine, sometimes an espresso shot or cup of green tea is the perfect way to give you that extra boost before you hit the gym. Caffeine has been proven to help with focus, mood and drive, and can even help out when it comes to burning body fat.
Make a date: Why no arrange to train with a friend? If you know someone is waiting for you, you’re much less likely to skip your workout. Plus, exercising with a training friend is fun and sociable, and you can push each other to work even harder.
Cute Workout Outfit
How to Workout at Home
How to workout at home:
Work, family and social commitments can pile the pressure on and leave us in a time-crunch. But when you can workout at home being busy is no excuse to miss your exercise! Even when you don’t have time to get to the gym, there’s plenty you can do at home or while traveling to keep yourself fit, strong and lean. Who needs gym membership when you can workout at home with this exercise program to get in shape using your own body-weight?
Squats: With so many variations of squats available, there’s no excuse for not including this butt-and-thigh blaster in your workout.
Lunges: Choose static lunges or mix it up by stepping forward and backward. You will work the glutes and hamstrings on the front leg and the quads and calves on the back leg.
Push ups: It doesn’t matter whether you can do full push ups or need to rest on your knees – push ups will work the chest, shoulders and core.
Tricep push ups: Get into a push up position but drop on your knees for this exercise which will target the back of the arms. Lower to the floor and push back up, but make sure that your hands are narrow (positioned below your shoulders) and your elbows travel straight back as you push down. Keep your form correct by brushing your arms against your sides.
Tricep dips: Use a safe surface like chair or low table and sit with your hands facing forward and under your butt. Move your butt just off the table and lower yourself down, keeping your elbows pointing back. Push back up.
Plyometrics: Plyos are one of my all-time favorite at-home exercises for blasting body fat, torching calories and toning the entire body. You could try squat jumps (jump in the air from a squat position, landing softly before springing back up again), burpees, mountain climbers or jump lunges (jump in the air between lunges, switching your lead leg each time). Start slow and build up because plyometrics are tough!
Sprints: Another great way to burn more calories and shift body fat in a short space of time is sprints. Sprint hard for 20-45 seconds before walking or jogging until your heart rate feels under control. Repeat 6-12 times and see the difference in your body!
Step ups: All you need to do step ups is a Reebok step or sturdy low table. Use various combinations and speeds to work your heart and your glutes. Combine these with squats and lunges for a lower body blast!
Stair runs: No space? No worries. Stair runs are great if you’re stuck in a hotel or apartment block, or if you have access to an outdoor set of stairs. They need to be pretty steep, with enough stairs to last you for at least a 20 second sprint. Simply run up them (keep it safe), turn and walk down before running back up again. Phew!
Planks: All you need is a space the length and width of your own body. Hold yourself on your elbow and forearms and get up on your toes, keeping your torso straight and your core in tight.
There are so many ways to use your body weight in resistance exercises, plyometrics and interval training. Don’t let this list limit you, I just had to stop at 10 so they’d fit on the page. Get creative and start seeing results. What are some of your favorite body-weight exercises? I’d love to know!
Why Eat Breakfast
You probably heard that breakfast is the most important meal of the day…well it is not a cliché! It’s actually true. When we are sleeping at night our bodies are working on rejuvenate and repair themselves. So, even though we are sleeping our bodies are working and burning calories. That is why in the morning after hours of fasting we must eat a healthy breakfast.
KEY reasons why you should always eat breakfast:
- In the morning our bodies are starved for key nutrients to perform at an ideal level.
- Eating breakfast within the first 30 – 45 minutes after waking up will jump-start your metabolism. Which means that you will burn more calories.
- By eating breakfast you will be more likely to meet your recommended key nutrients for the day.
- Skipping breakfast can lead to over-eating and making poor food choices later. Which translate into weight gain!
- When you eat breakfast you are recharging your brain and your body. In return you will have more energy and be more efficient in just about everything you do.
- Studies show that eating breakfast helps improve one’s mood for the rest of the day.
- Eating a healthy breakfast containing protein-rich foods can be a simple strategy for people to stay satisfied longer, and therefore, be less prone to snacking.
Now, before you get too excited and reach for a donut or pastry keep in mind that your breakfast should consist of healthy items. A University of Missouri researcher has found that eating a healthy breakfast; especially one high in protein reduces hunger throughout the day. Ditch the sugary cereals and white bread and replace them with eggs. They are a great breakfast alternative since they are high in protein. Protein has a higher thermal effect, meaning that it takes more calories to digest them. (Burning more calories means weight loss!!) Also, protein helps repair our bodies. Your breakfast should also include a source of carbohydrates since they give us energy. Oatmeal can be a great choice! Once again stay away from the sugary kind and just stick with plain oatmeal. Add cinnamon, berries or nuts for an extra kick of flavor and key nutrients.
Next time you are considering skipping breakfast for lack of time or because you want to save the calories think twice! Avoid this bad habit and you will be on your way to a healthier YOU!
Healthy Breakfast - Omelet with Veggies
Healthy Breakfast-Oatmeal and berries
Foldover Yoga Pants and Low Rise Pants for your workout
How Popular Have Fold Over Pants and Low Rise Pants Become for Yoga and Exercise? – Should I Get Some?
Yoga and group classes have certainly taken over the way women workout today. They have become increasingly popular exercise regimens, leaving more and more women on the prowl for good exercise clothes. There are many different components to a good gym or yoga look, and one of the things that a lot of people seek out is a good set of fold over pants. What are foldover pants and why are they beneficial? Let’s find out…
With fold over pants, you can essentially pick how high or low you want the rise to be. There is a band at the top of the pants that will look high-waisted from the start, but you can take that band and fold it over (as indicated by the name…lol) and you suddenly have low-rise pants..Yey! This allows you to adjust your pants to your workouts. If you’re trying to focus on your core, you aren’t going to want a bunch of fabric over your abs right?
Fold Over Yoga Capris
Foldover pants are so popular is because they act as multiple pairs of pants all in one. You don’t have to change from your yoga pants to your running pants because they are combined into one pair. This versatility helps women get the most out of their money, and at these times in the economy, every penny counts. You can invest in a simple pair of fold over pants and a stylish top, and you’ll be set for all your exercising needs.
When looking for fashion at the gym, consider the fit and style of your fold over pants.
At Fit Activewear, we have an array of styles to choose from that are all made of Supplex Lycra. This material feels as soft as cotton, but it is as breathable as some of the most high dollar fabrics on the market today. It dries quickly and doesn’t fade or shrink, so you can have a set of yoga clothing that will last you a long time. The best part of all is that you’ll look good while you exercise. Who wouldn’t want to feel good like that when they work out?
Benefit of Exercise
The benefits of exercise are countless! I have summarized the top 6 benefits of exercising on a regular basis:
Improves your mood. Have you heard the phrase: You are one exercise away from a good mood? Well it is 100% correct!. Exercise causes the body to produce endorphins. These are chemicals that can help you feel more peaceful and happy. As a result you will also cut your stress.
It can help you sleep better. Regular exercise can help the quality of your sleep. You will have more energy and less sleepiness during the day. But make sure to complete your workout at least a few hours before bedtime.
Helps you stay healthier. Exercising can help you support a healthy weight and decrease your risk of developing certain diseases. Studies have found that certain exercise like strength training will keep your bones strong.
Boosts energy. Exercising delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently you have more energy! Just a few minutes a day of exercise can really transform how you feel and how much energy you have in your day.
It improves learning. Memory retention and learning functions are all about brain cells actually changing, growing, and working better together. Exercise increases the level of brain chemicals called growth factors that help make new brain cells and set up new connections between brain cells to help us learn.
Can improve your self-esteem and body image. Physical activity is related to positive mental health. When you exercise you feel good about yourself and this can help you support a healthy weight. “Look better, feel better”
Most adults need at least 30 minutes of moderate physical activity at least five days per week. Exercising on a regular basis is a critical part of staying healthy. You will live longer and feel better. The key is to find the right exercise for you. It should not be a chore! Find something that it is fun and you will be more likely to stay motivated. You have many choices so start moving NOW!
Benefit of Exercise -Look better, feel better
It is not fashionable to wear pajamas in public!
Have you ever gone grocery shopping or put gas in your car and spotted the person who’s dressed in slippers, pajama pants and their hair done up in some sort of messed up pony tail? What the heck are they thinking we wonder to ourselves? Why someone wold think that is OK to wear your pajamas in public? Celebrity Angelina Jolie says: “It is a lot more fun when you can just show up to work in your pajamas”. Then we see fashion designer Rachel Roy wearing pajamas on the red carpet!!…Disaster!
- Picture courtesy of http://www.styleite.com…http://www.styleite.com/media/rachel-roy-pajamas/
Of course we want to be comfortable. But there are other ways of getting that same feel of wearing your night clothes without looking like you just crawled out of bed.
Fit Activewear can easily be worn to workout in, run errands in or take care of whatever daily tasks come your way. It takes the same amount of time to put these comfy clothes on as it does the pj’s you so fondly adore. Finish the look off with a cute hat and you’re ready to head out the door with confidence.
It’s amazing how by changing the type of clothes you wear, you can change your own perspective. When you look better, you feel better. How do you feel when you’re out in public in an outfit that looks like something you should sleep in or just picked up off the floor? How do you feel when you slip on a figure flattering dress or a hot workout outfit? Two totally different looks can make you feel completely different about yourself. So why not pick the one that is not only going to get you through your day, it’s also going to look fabulous?
Yes, we all have hectic schedules that don’t leave room for a whole lot of time to do the extra little things in life. But, that doesn’t mean we should or can forget about ourselves. With Fit Activewear you will show everyone how comfy can be sexy and stylish!
Karma Schopp
Email: karmaskorner@yahoo.com
Website: http://www.befitwithkarmaskorner.com
No one will ever suspect this is your yoga wear!
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