Stretching: A Life Changer

Hey everyone ! I know it has been a while I have not posted. Soon I will share the reasons as I would like to share my experience to help your experiences!

Here are a few stretches that can and will change your life. Take a look!

Cold Weather and Staying Warm!

As the weather gets colder and Covid gets more prominent, it is important to keep in mind that the outside workouts are not over. In fact, maybe it is time for you to take on an innovative winter sport or workout such as running outside, playing hockey outside, biking outside, or simply doing general training outside.

This comes to my mind as I personally get ready for the colder weathers to run outside and shop around for the best fabric for clothing for winter. Many people think layer up but honestly its not about the amount of layers you put on, it is about the type of layers.

Here are A few tips on what to invest in for this Winter weather:

To start, here are some fabrics to focus on when purchasing base layers for staying warm and having breathability and lightweight: Wool, Silk, Polyester, Fleece, Down, and Nylon.

Furthermore, How to Effectively Layer Your Clothing. you will simply need the right 3 layers.

1. Bottom layer: this is essential to keep you dry as to not sweat and get wet underneath you clothes. This layer you would want to be a long sleeve Merino wool, silk /or polyester.

2. Middle layer: this layer serves as an insulator to keep you warm but not overheat. You want to have a light weight here. For this, Fleece is the best layer.

3. Top layer: this final layer needs to be windproof and waterproof. this would be nylon or down with good shell.

To read more, https://modernratio.com/warmest-fabrics-for-cold-weather/

Another waterproof alternative to consider is Gore-Tex outer layer (this works for jackets and shoes too). allowing you to stay warm and dry when doing outdoor activities like running, and more.

So get out there and enjoy this weather!! Don’t let it stop you!

Brrrrrrr it’s Covid Outside!!!

Burn The Most Calories You Say?

Are you trying to lose weight and want it ASAP?If you are looking to find the best exercise to burn the most calories, watch this inspirational athlete and follow for best results and lifestyle.

Stay happy, stay healthy!

Learning Exercises From A to Z

Working out from home can get confusing at times. You dont have a trainer to tell you what to do, how to do it and why to do it. You simply hey a list are told to do it continuously. So here is 26 workouts, pretty common ones, that you should know. Hopefully you can now pick and choose what body part you want to workout ans also can follow an at home workout without hesitation or confusion. Find your confidence and your comfort.

You got this! Lets stick together and keep up the good work.

Be healthy and stay healthy! And Active. 🙂

https://blog.myfitnesspal.com/essential-exercises-from-a-to-z/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Daily3_20200401_Control#slide-34178-24

“6 PACK ABS For Beginners You Can Do Anywhere”

I know it has been tough these days to catch inspiration but I hope you are up for the challenge. I mean after all, you have the time. I find this guy has it covered. Follow him and his form and see where it gets you.

Follow this exercise NOW. Don’t waste your time saying I’ll do it later or tomorrow. NOW is your time. You got this!

I NOMINATE YOU! YES YOU!

Leave me a Comment to let me know you’ve done it! You can do this! I believe in YOU! And Nominate your friends!

10 Most Common Pushup Mistakes to NEVER Do!

Let us take this difficult time and turn it into positive.

Why not start learning new things and expanding your knowledge and skills? 

In light of COVID-19, I will try to do my best to bring good and happy times to each and every one of you. I will do my best to update you and help you learn to become the new and improved you. Stay healthy and stay alive. 

Lets do this together! 

First Lesson: HOW TO DO A PROPER PUSHUP. 

Don’t get discouraged by his body and his strength, get encouraged by his knowledge and accomplishment in knowing that he got where he is BECAUSE of what he is teaching. Let us learn from the best, not from the worst. Inspiration will guide you.

Have a great day and keep your social distancing to remain healthy and stop the spread.

PLANTAR FASCIITIS AND RELIEVING IT

Plantar Fasciitis is one of the most common sources of heel pain. Plantar fasciitis is pain on the bottom of one or both heels, caused by irritation to the plantar fascia, which are the dense tissue bands that connect the heels to the toes.

Fasciia pain is usually can be felt on the first step out of bed in the morning.
If worsened, pain can be felt any time while walking, running or jumping.

Plantar fasciitis is probably one of the most annoying staggering injuries one can have. I would know, I suffered with it for a good year. It impacted my whole life, I had to stop running, playing soccer, doing certain workouts and basically impaired my lifestyle in such a disapointing way.

Points to keep in mind:

1. Stretching your foot 2-3 times a day (up to 5 minutes)
2. Nutrients to relax tendon – magnesium 500mg/day/vitamin B5 /Fish oil Omega 3 / Vitamin C
3. anti-inflamatory diet
4. the right shoes to help stretch tendons (walking bearfoot helps and/or wearing Vibram barefoot shoes)

I wish someone shared this video with me then, but here is it. I hope it helps you if you are suffering from this. 

Zumba To Happiness!

Zumba is not only a dancing exercise, it’s a lifestyle and one that brings happiness and joy.

It’s pretty much the most Aweome Workout Ever!

You dance to awesome music, hang with great people, shake that butt and burn a heck load of calories without even realizing!

A good friend of mine is offering classes this summer. Why not give it a try and see what FUN and EXCITEMENT you find

Register NOW!

What Does Your Heart Say About You?

Fit bit, Garmin, all these exciting fitness trackers have really changed how people view their health and lifestyle. It has, I would say, even changed how some perceive their lives… Maybe starting taking their health more seriously… So I appraise these companies.

Now what does it all mean? Steps, sure we know. But what about the heart rate? Do you know what your pulsing heart rate really means? Is it normal, is it healthy … ?

What should your Target Heart beats per minute (bpm) be for Exercise, Losing Weight and simply for your Health? Fact is, knowing your heart rate can help you track your health and fitness level, and even give you fitness-health goals.

What is a Resting Heart Rate?

It is  the number of times your heart beats per minute when you are at REST essentially. Lower is actually better, in fact, someone more active will have a lower resting heart rate than someone with lower health conditions or higher body weight. Lower heart rate typically means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat as opposed to those with a higher rate.

According to American Heart Association,

For most of us, between 60 and 100 beats per minute (bpm) is normal. The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now that’s chill!

Here is a quick guide for your reference:

Age	Target HR Zone 50-85%	Average Maximum Heart Rate, 100%
20 years	100-170 bpm	200 bpm
30 years	95-162 bpm	190 bpm
35 years	93-157 bpm	185 bpm
40 years	90-153 bpm	180 bpm
45 years	88-149 bpm	175 bpm
50 years	85-145 bpm	170 bpm
55 years	83-140 bpm	165 bpm
60 years	80-136 bpm	160 bpm
65 years	78-132 bpm	155 bpm
70 years	75-128 bpm	150 bpm

PS. Your maximum heart rate is about 220 minus your age.

If you do not have a tracker, you can always do it old school: Take your pulse on the inside of your wrist, on the thumb side. Use the tips of your first two fingers (not your thumb) and press lightly over the artery. Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.

So bottom line, if your heart rate is too low, kick your self into a more active lifestyle. If it’s too high, calm it down and stay healthy. Either way, don’t get out of the targeted beats.