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Danielle Vaughan was born on Jan 30, 1990, in Canada. She is a fitness model and also a personal trainer. She has numerous accolades to her name. She has participated in various competitions like the national bikini competition.

Also, check out: Janna Breslin Is So Beautiful Instacrush

She is pretty active on social media which has garnered her over 280,000 followers on Instagram. Her fame is not just limited to her home country but due to her attractive physique, she has a fan following all across the world on social media. Also, her social media following is consistently expanding which is putting more and more limelight on her.



Danielle Vaughan is currently a Fitness Gurls Athlete. With her fan following growing at a consistent pace, it is only a matter of time before she reaches 1 million followers. With more and more people finding out about her on a daily basis she will surely break through the million mark pretty soon.



Source Link – https://www.fitnessgurls.com/gurls/hope-beel-dropped-a-gorgeous-bikini-photo/

Yanet Garcia was recently proclaimed as the hottest weather girl in the world. She is certainly Mexico’s hottest weather anchor. In latest developments, she’s not single. Her (idiot) boyfriend Douglas Martin recently broke up with her in order to pursue a contract for playing Call of Duty online.

Also, check out: Jennifer Lopez Looks Incredible in her Birthday Bikini

Instagram has been on fire ever since she started posting pics on a regular basis. Her boyfriend does seem a bit sad to let go but it seems like he’s serious about his career as a professional gamer.

With that being said, Yanet Garcia will have no problems at all in finding a new boyfriend if she wishes to do so. She has become a viral sensation. Each and every pic or video which she posts online instantly goes viral due to a beautiful physique. Ever since her images went viral, she has become an overnight sensation all over the world. On Instagram, she has around 6.7 million followers. This is a clear testament to the fact that she has fans all over the world when it comes to her social media community. While it might be a sad moment for her as well as her boyfriend, but no one seems to be complaining about the Internet that the hottest weather girl in the world is single again.



Source Link – https://www.fitnessgurls.com/gurls/danielle-vaughan-instacrush/

Emily Ratajkowski, 27, has set the DKNY Intimates wear campaign on fire. She has turned a normal fashion campaign into a sensation. The look which she has adorned is not just sexy but pretty bold, to say the least.

In her ad campaign, Emily Ratajkowski is able to carry herself so well, that it seems perfect. Rather than a fashion model, her comfort levels just make her look like an extension of the brand. The Instagram sensation breathed new life into the ad campaign.

Also, check out: Emily Ratajkowski doing a DKNY Photoshoot in NYC



The hi-def photos have created a sensation on the internet and her photos have gone viral. Some of the viewers are even using the adjective drool worthy. The naughty lingerie is looking like the perfect fit for Emily Ratajkowski. Emily Ratajkowski has dawned many different looks in the ad campaign ranging from the naughty vixen to the nerdy model. She is able to carry all of them pretty well.

Also: Emily Ratajkowski Dancing in a Tiny Bikini Video

Emily Ratajkowski fans are now eagerly awaiting her next ad campaign to take a glimpse at the beauty in all new look. Emily Ratajkowski has surely won over some fans with the help of this Ad campaign. It has become a win-win situation for Emily Ratajkowski and DKNY.



Source Link – https://www.fitnessgurls.com/blogs/pop-culture/olivia-munn-hit-us-with-a-new-swimsuit-photo/

Because all of us have been brought up eating junk food, well most of us, it is not easy to change our eating habits. Your eating habits have developed since childhood based on what your mothers or fathers cooked and what your psychological make-up was at that time.

The foods you eat and crave help keep pass trauma and present anxiety in check. Food helps make you feel good when you start to feel bad. Eating is a natural defense mechanism that the brain-body uses to keep you from going crazy.

Also, check out: 3 Great Nutrition Bars on the Market Right Now

So, you see, it is very difficult to change our eating habits. When we do, we start to feel bad. We start to feel uncomfortable, we feel pain, we have withdrawal symptoms, and we may feel sick. Is it any wonder that any of us ever succeed in changing our eating habits?

I consider everything that has been packaged to be junk food. There are a few exceptions and you need to read ingredient labels carefully. Very few food manufacturers and even restaurants prepare food with your health in mind. Of course, they want to satisfy you, but they don’t use foods that are in your best interest.

Most people eat junk food 85% of the time and then eat good food the other 15%. It should be the reverse of this – eat good food 85% and junk food 15% of the time.
To have better health, here are some foods to stop eating. Eliminate these foods over the next two to three weeks.

Milk (non-fat or no-fat also) – is a mucus and acid forming food. Milk creates mucus in the body and makes the lymph liquid (we will talk about lymph later) in your body acidic, which attracts parasites and other pathogens. (In the place of milk almond milk or goats milk)
Cancer thrives in a body that is acidic.

– Bread – white bread is also acid and mucus forming. It is also more difficult to pass through the colon and gives rise to constipation.
Sugar the #1 food additive. Sugar is in most of all the products that you buy.

Sodas (regular or diet) – are extremely high in sugar or artificial sugar – 7 teaspoons per can. Most people drink over 35 gallons per year. Sugar is a body poison and leads to many diseases – diabetes, obesity, tooth decay and osteoarthritis and so on.

– Sugar, also, depletes your B-vitamins and calcium and magnesium from your bones and teeth.

– In addition, since sodas are in aluminum cans, aluminum can go into the soda because most sodas contain phosphoric acid. Aluminum has been associated with senility and Alzheimer disease.

– Calcium is also leached from your body to neutralize the phosphoric acid. (It’s healthier to drink juices of all kinds)

There is just no way around it. Sodas suck health right out of your body.

Regular salt (NaCl) – excessive salt intake is related to high blood pressure, edema, and imbalances in the minerals in your lymph liquid. Sodium, Na, in salt attracts water so the more sodium you eat that more water your body will hold. (Use sea salt, it has 25% less sodium, use low salt soy sauce, and herbs to flavor your food)

– Most people eat too much salt – over 10,000 milligrams per day. We only need around 200-300 mg per day.

– Excess salt is also involved with kidney problems, cardiovascular disease, stomach cancer, and excess sensitive to stress.

– Get your Sodium from eating vegetables that are high in sodium. When you get your salt from vegetables it is an organic salt, which does not have the same effect on your body as inorganic salt from a shaker. You need a lot of organic salt or Na in your body. Your stomach is a Na organ. It needs organic salt, Na, to keep its lining from being eaten by the hydrochloric acid in your stomach – an ulcer.

– Foods high in organic sodium are apples, apricots, asparagus, greens, red cabbage, carrots, celery, egg yolks, figs, fish, raisins, prunes, and lentils.

For the next two weeks try adding the following foods to your eating habits.

Lecithin – is 30-40% choline, which is used throughout your body. This is why you want to include it in your diet.
– choline is one of the main chemicals in our cell membrane.
– It is used in our brains to create the neurotransmitter acetylcholine, which is required for thinking and memory. Consider lecithin brain food.
– It is used by the liver, which helps to prevent a fatty liver. A fatty liver prevents you from losing weight around your belly.
– It helps to break up fats into tiny goblets so that they are easily digestible and will reduce your cholesterol.
– It helps to keep cholesterol from clinging to your artery walls.

Flax seed oil – is an essential oil, omega 3. This means your body does not make it and it is necessary for you to eat it so that you can live without illness or pain.
it helps to detoxify the liver it stimulates the production of bile. Remember that bile helps to break down fat so that the liver can better metabolize it. Stimulates the body to burn fat.

Apple juice and apples – are high in vitamin A, in Potassium and have other minerals that strengthen the blood. They contain malic and tartaric acids, which keep the liver healthy and promote good digestion. Apples help you to lose weight by providing fiber and keeping you regular.

Fiber – you need 30-35 grams of fiber every day. Most people only get up to 10-15 grams. Fiber is one foods that reduce your transient time in the colon. Fiber helps to keep your colon clean, reduce cholesterol, remove toxins from your body and eliminate constipation.

There you have it. If you can accomplish these changes in one year, you will notice a big difference in the way you feel and the health that you have.

Source Link – https://www.fitnessgurls.com/nutrition/3-foods-that-benefit-your-brain-health/

We are led to believe that freckles are adorable in children, but freckles are really the first sign of sun damage. In adults, they are considered “age spots” but really have nothing to do with age, only the amount of time the skin has been exposed to sun. It’s a fact that sunlight is a major culprit of wrinkles, dryness and age spots, with more than 90 percent of skin-aging effects being caused solely by the sun. Skin health is a representation of our inner health. Spending all those hours in the gym isn’t going to pay off if you don’t have healthy, supple, glowing skin to showcase your toned muscles.

All sunscreens are not created equal. Let’s first take a look at the two most common types of ultraviolet (UV) rays – UVA and UVB. While both rays can harm the skin and lead to skin cancers, UVB rays are the “burning” rays effectively blocked by glass. UVA rays are deeper-penetrating, “aging” rays that can pass through glass and lead to collagen damage, wrinkles and sagging.

Sun protection factor (SPF) indicates how long it will take for the UVB rays to redden skin when using a sunscreen, compared to how long skin would take to redden without the product. For instance, someone using a sunscreen with an SPF of 15 will take 15 times longer to redden than without sunscreen. Higher SPF products do not give proportionate protection – with a SPF 15 screening 93 percent of UVB rays, a SPF 30 screening 97 percent and a SPF 50 screening 98 percent. So, an SPF 30 product applied adequately will block about as much UVB as any higher SPF product.

While SPF rating indicates how well a product will protect the skin from UVB, there is no current rating system for UVA protection. There are currently 17 active ingredients approved by the FDA for use in sunscreens. Some provide a physical barrier, using minerals, while others provide a chemical barrier that works by absorbing ultraviolet rays (UVR). Most are chemical sunscreens, which work by absorbing the UVR before it penetrates the skin. The longer you are in the sun, the more quickly these chemicals break down, becoming ineffective. They also do a poor job at blocking the UVA rays. The physical sunscreens, zinc oxide and titanium dioxide, are insoluble particles that effectively reflect both UVA and UVB away from the skin. The effectiveness of these products relies solely on how thickly they are applied. When applied properly, they are excellent at blocking the entire spectrum of both UVA and UVB rays.

Since most sun damage occurs during the cumulative effect of UV exposure during daily activities, apply a physical sunscreen daily first thing every morning. Treat your neck, chest and the back of your hands daily with your face and always apply makeup over, not under, sunscreen. Since we know that UVA penetrates through windows, sunscreen is mandatory even if you work indoors. Even 10 minutes of UV exposure daily adds up to over 50 hours a year – would you go to the beach for 50 hours without sunscreen? Well, that is what happens if you don’t protect your skin daily. It is like that extra cookie daily adding up to an extra 10-20 pounds on your waistline in a year.

Protection through diet and supplements. The good news is that many of the healthy nutritional choices you make for your body will also benefit your skin. Consuming antioxidants found in açai berries, blueberries, goji berries, pomegranate, turmeric, tomatoes, carrots and green tea can internally protect skin from UV damage and give you a natural, rosy glow.

Water. Hydrated skin is a necessary component to preserving that glow. Water will both hydrate your skin and flush out toxins that can spoil your complexion.

Lycopene. The red pigment found in some fruits and vegetables soaks up free radicals, preventing DNA damage, and has been proven to increase the skin’s natural SPF by one-third. Foods high in lycopene include watermelon, tomatoes, papaya, pink guava, red bell peppers and pink grapefruit. Cooked tomatoes with olive oil are absorbed best.

Leafy greens. Spinach, Swiss chard and kale contain lutein and zeaxanthin. These nutrients scavenge and destroy free radicals, which have been shown to reduce the risk of developing skin cancers.

Healthy fats. Nuts, flaxseeds, wild fish and avocado contain essential fats to keep your skin moist and supple.

Cocoa. >80% dark chocolate contains high levels of antioxidants that assist in UV protection. Milk should not be added to the chocolate, as it interferes with the absorption of these antioxidants.

Green and black teas contain polyphenols, offering unrivaled protection from free radical exposure. My absolute favorite is ceremonial-grade matcha tea without added sugar.

Astaxanthin is a colorful, fat-soluble pigment found in microalgae (chlorella, spirulina), yeast, salmon, trout and shrimp. Wild sockeye salmon has the highest concentration and this amazing, powerful antioxidant imparts a vibrant color to the skin while simultaneously being one of the most powerful antioxidants protecting both the skin and eyes against UVR.

Carotenoids provide pigment to fruit and vegetables that act as a natural sunscreen by these plants. Foods such as apricots, papaya, mango, carrots, sweet potatoes and beets contain high levels of protective carotenoids, while also imparting that healthy, youthful glow to your skin.

Avoid Sugar. Glycation occurs when sugar damages the collagen and elastin in the skin (as well as other organs), making these structures become rigid. This process causes the skin to lose its natural, supple appearance and results in sagging and sallow skin with wrinkles. Sugar also causes low-grade inflammation, leading to breakouts and facial redness. Sunlight enhances this irreversible process. Think carbs + heat = brown (i.e., burnt toast)

Heliocare and Sunsafe Rx supplements: These two available supplements contain an extract from the South American Polypodium leucotomos fern and may shield the skin from UVR that sneaks past sunscreen. While they should not be used to replace sunscreen, they can help prevent radiation damage at the DNA level and help treat and prevent pigmentation conditions.

Tanning beds versus spray tans. While those rays may feel sensational, the effects of sun exposure may kill you. Indoor tanners are 74 percent more likely to develop melanoma. Tanning beds primarily expose you to the UVA “aging” rays, while avoiding the UVB “burning” rays that warn you of too much sun exposure. In the past 40 years, indoor tanning has contributed to a 500 percent increase in occurrences of melanoma in young people ages 18-39. Dermatologists see genital melanomas more frequently due to this exposure.

Spray tans are a safer way to achieve a “sun-kissed glow.” Spray tans do pose the risk of inhalation and ingestion, so it is important to protect these areas. Commercial preparations in topical creams, lotions or towelettes typically contain 3-5 percent DHA, a sugar molecule that bronzes the top layer of the skin (this is why thicker areas of the skin, such as the palms, soles, elbows and knees, uptake more of the product). Exfoliating prior to application will provide more even results. The browning effect occurs within a few hours and lasts about 7-10 days, gradually fading as those layers naturally exfoliate. The concentration of DHA used in sunless tanning products is generally considered safe when applied topically. High concentrations of DHA have shown to correlate with the production of free radicals that can damage cells, which is why it is important to avoid inhalation, ingestion and contact with broken skin. They will also not work as a sunscreen and you can still burn.

Summer Skin Survival Pearls

  1. Choose a sunscreen with SPF 30 containing zinc oxide, and apply generously daily to all exposed areas. Wear a hat and sunglasses when outdoors.
  2. Avoid tanning salons to keep skin dewy, glowing and unblemished.
  3. Hydrate, enjoy healthy fats and choose a rainbow of colorful foods to brighten your complexion and protect your skin internally.
  4. Avoid processed foods and sugars, as these will make your skin dehydrated and sallow.
  5. Like any nutrition or exercise plan, it is your commitment to the little daily rituals that will make a huge difference over time.

If you have a “burning” question to ask, please email me at advice@drjenhaley.com and your question may be posted in a future article.

 

References:

American Academy of Dermatology, www.aad.org

Gilchrest BA. Skin and aging process. CRC Press. 1984; 124.

Guerin M, Huntley ME, Olaizola M. Haematococcus astaxanthin: applications for human health and nutrition. Trends Biotechnol. 2003 May;21(5):210-6.

Hughes MCB, Williams GM, Baker P, Green AC. Sunscreen and prevention of skin aging: a randomized trial. Ann Intern Med 2013 June; 158(11):781-790

Robinson, JK. Sun exposure, sun protection, and Vitamin D. JAMA 2005; 294:1541-43

The Skin Cancer Foundation, www.skincancer.org

Source Link – https://www.fitnessrxwomen.com/life-health/beauty-style/healthy-summer-skin/

Alberta’s one of a kind wellness center featuring 7 therapeutic studios, an infrared sauna, healthy coffee and smoothie bar, storefront, classes, workshops and a beautiful, fully appointed seminar room. The system reduces Cellulite, improve skin tone and elasticity. Burn 600 or more calories per 30-minute session, cardiovascular support; Detoxify and cleanse your body.

Also, check out: 4 Reasons Why You Should Hire a Fitness Trainer For Your Fit Goals

Iridology (iridodiagnosis) is an alternative medicine method whose proponents believe that patterns, colors, and other characteristics of the iris can be examined to determine information about a patient’s systemic health. Practitioners match their observations to iris charts which divide the iris into zones which they correspond to specific parts of the human body. Iridologists see into your eyes, the body’s state of health.



Edmonton Reflexology is the physical act of applying pressure to the feet and hand with specific thumb, finger, and hand reflexology techniques without the use of oil or lotion. It is based on a system of zones and reflex areas that reflect an image of the body on the feet and hands with a premise that such work effects a physical change to the body

Alberta’s Zone therapy is the practice of massaging, squeezing, or pushing on parts of the feet, or sometimes the hands and ears, with the goal of encouraging a beneficial effect on other parts of the body, or to improve general health.

Edmonton Acupuncture has been a major part of primary health care in China for the last 5,000 years. It is used extensively for a variety of medical purposes ranging from the prevention and treatment of disease to relieving pain and anesthetizing patients for surgery. As in many oriental medicine practices, the emphasis of acupuncture is on prevention. The highest form of acupuncture was given to enable you to live a long, healthy life.

You can attend Edmonton yoga classes in order to train both spiritual and physical human sides so you can be more satisfied and is also a perfect method of living a long, healthy, and happy life. Edmonton yoga classes means are simultaneous: healing, prevention, and maintenance and the essence are to control yourself.

Learn how to lose weight effectively and easily by using a weight control workshop in order to eat what your body needs. Forget the fad diets: This program will help you reprogram your behavior so you’ll maintain healthy habits for life. Expert advice from a nutritionist will guide you in choosing foods that satisfy both your mind and body. It can be done: Find out how to eat well while eating healthfully.

Source Link – https://www.fitnessgurls.com/health-fitness/3-exercises-which-you-should-master/

You know that girl on the elliptical who sticks it out for an entire episode of This Is Us, slogging away at the same pace for the whole thing? (Maybe you even are that girl…?) Welp, sorry to break it to her (you?), but she could be spending a lot less time in the gym each week and seeing even better results, thanks to something called HIIT (a.k.a. high-intensity interval training—and, yup, it’s pronounced “hit”).

The technique doesn’t require fitness influencer-level skills, either: you can do HIIT with any workout, as long as you’re mixing up short, intense bursts of activity with less hardcore moves or complete rest in between.

Still not convinced you should give it a try? Allow me to change your mind…

1/ It burns more kilojoules while you’re working out.

Who wouldn’t love a workout that’s more efficient? HIIT burns 25 to 30 percent more kilojoules than resistance training, cycling, and treadmill running, according to a study published in the Journal of Strength and Conditioning Research. “When you’re in a moderate, low-intensity exercise state—an aerobic state—your body can keep up with the amount of activity it’s being asked to do,” explains Jacque Crockford, certified trainer. “But with HIIT, you’re asking more and more and more from your body, and that comes with a lot of extra kilojoules burned.”

READ MORE: How Many HIIT Workouts Should You Really Be Doing Each Week?

2/ It burns more fat in less time.

In addition to burning more kilojoules, HIIT workouts also help you burn more fat in less time than endurance activities, says BJ Gaddour, author of Your Body is Your Barbell. That’s because it causes your body to start burning fat for energy instead of carbs, research published in the journal Sports Medicine Open shows.

And in a study in Journal of Obesity, doing three HIIT workouts a week for 20 minutes each helped participants lose 2-kilos of body fat in 12 weeks.

3/ It keeps burning kilojoules, even after you stop working out.

Of course, burning fat and kilojoules in a sweat sesh is great, but a metabolism that keeps on revving is key to staying trim. When you do a “sustainable” exercise, like going on a long run, your body uses less oxygen than when you push yourself to the max, as you do during HIIT.

And when you work out to the point where it’s difficult to breathe (because your body is using more oxygen), your metabolism starts working at a higher level, which helps you burn more kilojoules even after you stop exercising, says Dr. Jordan Metzl,, an exercise physician and author of The Exercise Cure.

A study published in the journal Sports Medicine Open shows that HIIT actually increases your metabolism post-exercise even more than jogging and resistance training. “After exercise is over, when we’re trying to come back to normal resting state, it takes a lot of different efforts to bring your systems back to homeostasis,” explains Crockford, “and that fires up your metabolism.”

READ MORE: “I Tried HIIT Training For 3 Months — Here’s What I Learned”

4/ It strengthens a major muscle.

That would be your heart. When you turn up the intensity on your workout, as HIIT does, you’re making your heart work harder, says Metzl. And since this muscle (like most) becomes stronger after putting it through tough training, HIIT is very beneficial for your heart health.

Plus, a study by the American Council on Exercise found that Tabata workouts (the original basis for high-intensity interval training, which consists of eight intervals performed in four minutes) effectively boost cardiovascular strength. And for people who are already suffering from heart issues, HIIT may actually more than double cardio fitness improvements compared to moderate-intensity workouts, reports the British Journal of Sports Medicine.

5/ It keeps your blood sugar in check.

You know that eating healthy and regularly helps maintain your blood-sugar levels, but HIIT can help, too. A review of 50 studies revealed that HIIT improves insulin resistance more than steady-state exercise.

“We want to maintain a relatively even amount of blood sugar through diet and exercise,” says Crockford. When it’s too low, you’re likely to get hangry and experience mood swings; when it’s too high, your pancreas goes into overdrive releasing insulin to bring it down.

“It’s better if we don’t need to have a lot of that insulin released,” says Crockford, because eventually your body develops a resistance to it, which can lead to high blood pressure, heart disease, obesity, cancer, and more.”

READ MORE: Blast More KJs During Your Next HIIT Class By Doing These 3 Moves First

6/ It can lower your blood pressure.

High blood pressure basically doubles your risk of cardiovascular disease. But eight weeks of 20 minute HIIT workouts, three times a week can decrease blood pressure as much as continuous exercise for 30 minutes, four days a week, reports a study published in the journal The Physician and Sportsmedicine.

“Exercise is medicine, and it can be preventative for those without high blood pressure and prescriptive for those who do have it,” says Crockford.

7/ It increases oxygen consumption.

“Oxygen consumption is your cardiorespiratory system’s ability to efficiently use oxygen—from the heart, lungs, blood vessels, and everything in between,” explains Crockford. Just 20 minutes of HIIT four days a week can improve oxygen consumption by nine percent over five weeks, almost the same increase as if you did continuous cycling for 40 minutes a day, four days a week, according to a study published in PLoS One.

That matters because its your cardiorespiratory system that allows you to suddenly run up the subway stairs, chase after your kid when he bolts into the street, and generally handle any surprising situation you’re thrown into.

8/It’s the fitness equivalent of buy one get one.

You might not think that it’s possible to squeeze a solid strength-training session and a kilojoule-torching cardio workout into one quick routine, but you would be wrong, says Metzl. With interval training, you’re pushing yourself as hard as you can go to accomplish as many reps as possible.

That butt-busting earns you cardiovascular benefits. By incorporating strength-training exercises into your intervals (as well as cardio moves), you also reap muscle-strengthening benefits, he says.

9/ You can tailor your training to your fitness level.

You don’t have to perform eight intervals of 20 seconds on, 10 seconds off (the original Tabata workout)—those types of intervals would be something a highly trained exerciser would shoot for.

If you’re not quite ready for that challenge, there are ways to tweak your work-to-rest ratio, as well as the moves you’re doing.

“Longer rest periods—maybe 60 or 90 seconds—and shorter work intervals of 30 seconds or less at 70 percent of your effort, versus 100 or 110 percent, is definitely a good place to start,” says Crockford. “You want to slowly work your way toward a higher intensity on the work interval, and changing the rest intervals to be a little shorter is how your body will begin to adapt and become more efficient.”

10/ It doesn’t require a gym.

Eve Overland, Carrie Underwood’s tour trainer, has said that she loves to bust out interval-training moves to help the country singer get in quick exercise sessions when she’s on the road and doesn’t have a fully stocked gym—because, yup, you can even do interval training with bodyweight exercises.

There are also countless fitness apps to choose from (mostly for free!) that can help you fit in HIIT wherever, whenever.

This article was originally published on www.womenshealthmag.com

READ MORE ON: Fitness Fitness Advice

Source Link – https://www.womenshealthsa.co.za/fitness/high-intensity-interval-training/

Hitting the gym and lifting weights consistently is a lifestyle for those who are dedicated to making gains and seeing real, tangible improvements in their physique. There are many things one can do to maximize the likelihood of getting bigger and stronger, from getting enough rest, being a stickler for exercise form to chugging down a gallon of water each day. The key component, however, does not take place in the gym but after your workout is finished— during the recovery phase. You grow when you rest and recover, not when you lift. So what is the formula for optimal growth?

Your recovery has to be up to speed, and refueling your body with critical nutrients throughout the day after intense training is essential to protecting gains and keeping your body in an anabolic state. Without proper recovery, you are dead in the water, awash in a sea of wannabees. There is an easy and great-tasting solution: replenish and recharge your muscles for new gains with Reload from NutraBio®.

Enhance Recovery to Build Muscle

NutraBio® Reload contains key recovery-enhancing, muscle-building ingredients such as glutamine, creatine, beta-alanine, betaine and an unparalleled 8-gram dose of BCAAs to ensure optimal protein synthesis, decrease muscle soreness and ultimately have you ready to tackle your next training session with full intensity. Reload replenishes key nutrients and cofactors, and loads your muscles with phosphocreatine stores for optimal recovery and growth.

  • 21 grams of amino acids
  • 8 grams of BCAAs
  • 5 grams of glutamine
  • 3 grams of creatine

Backed by Science

Using the latest advances in supplement research, Reload combines ingredients known to work synergistically to reduce exercise-induced muscle damage, support rapid recovery, and promote muscle strength and growth. And Reload only contains ingredients shown by science to work and produce results. No corners were cut in making Reload. It covers all the bases to help prevent muscle catabolism (breakdown) and fuel your anabolic desires using the following validated ingredients:

  • 8,000 mg of BCAAs in the scientifically studied 2:1:1 ratio (leucine:isoleucine:valine), shown to promote muscle growth and recovery and reduce training-related soreness.
  • 5,000 mg of glutamine to replenish energy for muscles (glycogen) after exhaustive exercise, which may lead to quicker recovery.
  • 1,935 mg electrolyte and hydration optimizer that helps maintain water balance in the muscle, facilitates motor neuron function and increases exercise capacity.
  • 1,600 mcg of CarnoSyn beta-alanine to buffer the negative side effects of hydrogen ion accumulation in muscles during and after intense exercise. This accumulation is thought to be the culprit behind DOMS (delayed onset muscle soreness).
  • 1,500 mg of betaine anhydrous to combat fatigue, lower levels of lactate, and stimulate muscle protein synthesis.
  • 1,500 mg of L-carnitine tartrate to reduce oxidative muscle damage and muscular fatigue.
  • 1,500 mg of taurine to decrease exercise-induced DNA damage.
  • 500 mg of Creatine MagnaPower for greater strength, power and muscle gains, as well as increased solubility and absorption.
  • 500 mg of L-ornithine alpha-ketoglutarate, which promotes anabolic and anti-catabolic responses in the body— which may play a role in boosting recovery.
  • 500 mg of the amino acid glycine, which plays a critical role in repairing damaged muscle tissue and is necessary for the biosynthesis of creatine.

No Fillers – Just Results

Reload is in a classification of its own. A true recovery formula from the most trusted name in sports nutrition, NutraBio®, a company that believes in using only the most efficacious, clinically dosed, and research-backed ingredients on the market without all the fluff. Reload contains no proprietary blends, fillers, excipients, chemicals, protein spiking, under-dosing, banned substances, hidden ingredients or any other harmful or unneeded additives.

Reload is now available in a delicious Strawberry Kiwi flavor, so recovery has never been easier or tasted so good.

For more information, visit NutraBio.com

NutraBio® Reload

  • Optimizes post-workout gains
  • Accelerates muscle repair and recovery
  • Promotes muscle mass and strength
  • Reduces exercise-induced muscle damage
  • Decreases muscle soreness
  • Reduces post-training DOMS

Source Link – https://www.fitnessrxwomen.com/nutrition/supplements/reload-for-rapid-recovery/

Alberta’s one of a kind wellness center featuring 7 therapeutic studios, an infrared sauna, healthy coffee and smoothie bar, storefront, classes, workshops and a beautiful, fully appointed seminar room. The system reduces Cellulite, improve skin tone and elasticity. Burn 600 or more calories per 30-minute session, cardiovascular support; Detoxify and cleanse your body.

Also, check out: 4 Reasons Why You Should Hire a Fitness Trainer For Your Fit Goals

Iridology (iridodiagnosis) is an alternative medicine method whose proponents believe that patterns, colors, and other characteristics of the iris can be examined to determine information about a patient’s systemic health. Practitioners match their observations to iris charts which divide the iris into zones which they correspond to specific parts of the human body. Iridologists see into your eyes, the body’s state of health.



Edmonton Reflexology is the physical act of applying pressure to the feet and hand with specific thumb, finger, and hand reflexology techniques without the use of oil or lotion. It is based on a system of zones and reflex areas that reflect an image of the body on the feet and hands with a premise that such work effects a physical change to the body

Alberta’s Zone therapy is the practice of massaging, squeezing, or pushing on parts of the feet, or sometimes the hands and ears, with the goal of encouraging a beneficial effect on other parts of the body, or to improve general health.

Edmonton Acupuncture has been a major part of primary health care in China for the last 5,000 years. It is used extensively for a variety of medical purposes ranging from the prevention and treatment of disease to relieving pain and anesthetizing patients for surgery. As in many oriental medicine practices, the emphasis of acupuncture is on prevention. The highest form of acupuncture was given to enable you to live a long, healthy life.

You can attend Edmonton yoga classes in order to train both spiritual and physical human sides so you can be more satisfied and is also a perfect method of living a long, healthy, and happy life. Edmonton yoga classes means are simultaneous: healing, prevention, and maintenance and the essence are to control yourself.

Learn how to lose weight effectively and easily by using a weight control workshop in order to eat what your body needs. Forget the fad diets: This program will help you reprogram your behavior so you’ll maintain healthy habits for life. Expert advice from a nutritionist will guide you in choosing foods that satisfy both your mind and body. It can be done: Find out how to eat well while eating healthfully.

Source Link – https://www.fitnessgurls.com/health-fitness/keep-yourself-healthy-using-natural-methods/

This question is asked frequently by women who are pregnant and fear doing harm to themselves or their baby. Many women enjoy running and find the thought of having to stop  for pregnancy, injury or other reasons  distressful to consider.

While many people believe that high impact or more intense levels of exercise should not be performed during pregnancy, most international guidelines concur that running is safe in uncomplicated pregnancies.

Sports Medicine Australia, in their recent position statement on exercise in pregnancy and the postpartum period, state that exercise such as jogging or running is “considered to be generally safe for pregnant women with an uncomplicated pregnancy” [1].

The American Congress of Obstetricians and Gynecologists also state that pregnant women who habitually engage in vigorous-intensity aerobic activity (i.e., the equivalent of running or jogging) or who are highly active “can continue physical activity during pregnancy and the postpartum period, provided that they remain healthy and discuss with their health care provider how and when activity should be adjusted over time” [2].

A recent survey performed in conjunction with ParkRun on 1293 female runners found that there was no difference in birth weight or gestational age at delivery between those who continued to run, versus those who stopped running [3]. However, they did find that the rate of assisted vaginal deliveries was higher in the running group (27 percent versus 22 percent). The authors suggest that pelvic floor muscle muscles may provide more resistance to the birth process.

So now that we have ascertained that running is not contraindicated, let’s look at the question as to whether women should run while pregnant. I believe that this is never a simple yes or no answer as there are so many things to consider.

If you were my client, there are 4 things that I want to enquire about before giving my reply:

  1. Are you a regular runner?
  2. Has your doctor cleared you for exercise?
  3. Do you have any pelvic floor or musculoskeletal issues?
  4. Are you aware of signs and symptoms that you need to watch out for if you do decide to run while pregnant?

Let’s take a look at each of these questions one by one.

1. Are You a Regular Runner?

Why is this important? If you are not someone who regularly runs, then I would make the suggestion that it is not the best time to start a jogging habit. We know that even in the first trimester the blood volume increases by as much as 40 percent (more than 50 percent by the final trimester). The resting cardiac output increases by up to 50 percent during pregnancy therefore increasing the load on your cardiovascular and respiratory systems [4].

If you were already running prior to pregnancy, you are more likely to be able to accommodate for these changes more easily.  If you are someone who is not used to more intense levels of cardiovascular exercise, then the adaptation to demand may just be too much and you may find yourself too breathless and fatigued.

From a musculoskeletal point of view, someone whose muscles and joints are used to frequent jogging may also cope better with the increase in load on the pelvic floor and abdominal musculature as the weight of the baby, placenta, fluid and breasts increase.

The bottom line is that we don’t have any studies that take women who have been previously sedentary and made them run through their pregnancy to see what happens, so we don’t really know what the effect of that would be. However, it seems prudent to not put such a high physiological demand on a system that is already dealing with marked changes.

2. Has Your Doctor Cleared You for Exercise (in Particular Running)?

There are a few obstetric and medical conditions for which running would contraindicated or considered to be high risk [2]. Your obstetrician or GP should screen you for medical and obstetric conditions that could put you at risk during exercise.

If you have any pre-existing medical conditions, it is very important that you discuss these with your doctor to make sure that you are safe to continue running. This would include any cardiovascular, respiratory, metabolic or neurological conditions.

An example of an obstetric condition would be an incompetent cervix (cervical insufficiency) which puts women at a high risk of miscarriage. Running involved high loads onto the cervix and would be considered contraindicated. A low lying placenta, especially one that covers the cervix, would also be a contraindication for running.

Do not be afraid to ask direct questions during your obstetric appointments. A simple question to ask of your medical professionals is “I love to run; is there any medical reason why I should stop?”

3. Do You Have Any Pelvic Floor or Musculoskeletal Issues?

So this may be a large question and I would certainly tackle it with a few follow up questions, but essentially I want to know if you have any musculoskeletal conditions that might be made worse with running. If so, I may suggest that you find a more low impact alternative (eg static cycling, swimming, weight training) or I may take a look at your running and see where adjustments can be made to your load or running style.

Some of the pelvic floor questions I would be asking you are:

  • Do you leak when you cough, sneeze, laugh or run?
  • Do you have any heaviness or dragging around the perineum (especially after exercise or if you have spent a long time on your feet?)
  • Have you been through a pregnancy and birth before — was there any trauma or issues with your recovery?

If you had a history of pelvic floor problems, then I would strongly suggest that you see a pelvic health physical therapist for assessment and guidance. It may be recommended that you reduce or remove running from your program for the pregnancy if the risk to your pelvic floor is high. However, this is your choice.

Some of the common musculoskeletal conditions that we (physical therapists) see in pregnancy include:

  • Pelvic girdle pain
  • Low back pain
  • Carpal tunnel syndrome
  • Knee pain

But really, any joint can be affected through pregnancy (we go through this in a lot more detail in the Coaching & Training Women Academy Pre- and Postnatal Coaching Certification!)

The role of relaxin in joint pain is currently unknown. Although there does seem to be some increase in laxity of the joints around the pelvis, the level of relaxin in the blood does not seem to correlate with levels of pain. However, some women do find that musculoskeletal issues crop up during pregnancy and they may be related to:

  • Increased weight
  • Changes in centre of gravity
  • Changes in the muscular system (e.g., abdominal wall stretched, more load on pelvic floor muscles)
  • Balance changes
  • Stress, sleep problems, etc.

If you do have joint pain, there may be some treatment options that help settle the pain so that can continue to run. This may involve specific exercises, pelvic belts, taping, massage or load modification (e.g., reducing run speed, distance, frequency, etc.) If the pain does not settle, then ultimately you will have a choice to make.

For some women, running is everything. They must run — for their social outlet, the endorphins it gives them, and for their mental health. If this is you, then you may choose to continue running despite the fact that you have pain.

In my experience, the vast majority of pregnant women that I work with choose to stop running in their second trimester as it “just doesn’t feel right anymore.” They make the choice that the risk of doing injury or creating more pain is not worth it for the sake of continuing to run.

4. Are You Aware of Signs and Symptoms That You Need to Watch Out For?

If you are a regular runner, have doctors’ clearance and have no pelvic floor or other musculoskeletal issues, you may well choose to continue running through your pregnancy. Here are some tips to help you.

Don’t be afraid to reduce your speed or distance as the pregnancy progresses. Remember that it is a not a failure to slow things down! By the third trimester, most recreational and competitive runners have reduced or ceased running voluntarily. In fact, one study showed that only 31 percent of runners continued into their final trimester [5], and the ParkRun study found only 16 percent ran in their final trimester [3].

So the reality is that most women stop running when it just doesn’t feel good anymore. This means that you need to check in with your body and really ask yourself: How does it feel when I run? Some of the signs and symptoms that you’ll want to be aware of are:

  • Pain (pelvis, low back, knees)
  • Incontinence (leaking of urine and feces)
  • Leaking of blood or clear fluid (this requires immediate assessment with your medical team)
  • Bulging or strain along the linea alba (the connective tissue that connects the two sides of the rectus abdominis)
  • Chest pain, headaches, dizziness, calf pain or swelling, shortness of breath prior to exertion (these all require medical follow up)

There has been research to show that when women are exercising at around 90 percent of their maximum heart rate, there does seem to be a transient reduction in the baby’s heart rate [6]. Although for most women, using a rate of perceived exertion (RPE) is recommended in pregnancy, elite athletes should consider using a heart rate monitor of they are exercising at higher intensities and consider keeping their heart rate below 90 percent of their maximum.

Summary

Most women self-limit running during pregnancy, with fewer than one-third of athletes continuing to run in their final trimester. Running is believed to be a safe exercise for pregnant women, providing they have no medical or obstetric conditions that may put mother or baby at risk. In any case, women should be aware of signs and symptoms on when they should cease exercise and seek medical attention.

References

  1. Sports Medicine Australia (SMA), Exercise in pregnancy and the postpartum period Position Statement, 2016, https://www.researchgate.net/publication/308106170_Sports_Medicine_Australia_SMA_’Exercise_in_pregnancy_and_the_postpartum_period’_Position_Statement
  2. American Congress of Obstetricians and Gynaecologists, Physical Activity and Exercise During Pregnancy and the Postpartum Period, https://www.acog.org/Resources-And-Publications/Committee-Opinions/Committee-on-Obstetric-Practice/Physical-Activity-and-Exercise-During-Pregnancy-and-the-Postpartum-Period
  3. Kuhrt K, Harmon M, Hezelgrave N L, Seed P T, Shennan A H, Is recreational running associated with earlier delivery and lower birth weight in women who continue to run during pregnancy? An international retrospective cohort study of running habits of 1293 female runners during pregnancy, BMJ Open Sport Exerc Med, April 2018, https://www.ncbi.nlm.nih.gov/pubmed/29644086
  4. Bø K, et al. Exercise and pregnancy in recreational and elite athletes: 2016 evidence summary from the IOC expert group meeting, Lausanne. Part 1-exercise in women planning pregnancy and those who are pregnant, British Journal of Sports Medicine, 2016, https://www.ncbi.nlm.nih.gov/pubmed/27127296
  5. Tenforde A S, Toth K E S, Langen E, Fredericson M, Sainani K L, Running habits of competitive runners during pregnancy and breastfeeding, Sports Health, March 2015, https://www.ncbi.nlm.nih.gov/pubmed/25984264
  6. Salvesen K Å, Hem E, Sundgot-Borgen J, Fetal wellbeing may be compromised during strenuous exercise among pregnant elite athletes, British Journal of Sports Medicine, 2012, https://www.ncbi.nlm.nih.gov/pubmed/21393257

Source Link – https://www.girlsgonestrong.com/blog/pregnancy/is-it-ok-to-run-while-pregnant-4-important-considerations/