WBV

 

This is What You Need to Know About WBV. The “Highly-Rated” and “Best-Selling” Confidence Slim Full Body Vibration Platform Fitness Machine has taken the revolutionary vibrating exercise technology of gyms into your home with greater convenience and privacy. You get all the health fitness benefits of the pulsating action minus the bulk of that large gym equipment that you probably need to reserve an ample space for it in your home.

As all gym buffs know, WBV has been a rising popular trend in exercise regimens of keeping fit and slim. According to much positive feedback, this new way of fitness exercise workout has been shown to be very helpful in burning off calories and fats and at the same time eliminates impact in the process.

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working out as a couple

The Easiest Ways to Lose Weight After Age 60 is to follow this 8-step plan. So you want to drop a few pounds. Shrink your belly, and look and feel better.

Why? The answer may seem obvious, but until you verbalize it—to boost your confidence, lower your blood pressure, look better in a swimsuit—you’re doomed to failure.

Successful weight loss, particularly for older adults, comes down to three things—a goal, deadline, and strategy, says Michael Dansinger, M.D., a weight loss expert at Tufts Medical Center in Boston. Follow his eight-step plan.

Step #1: Prepare Yourself Mentally

Before you even set a weight loss goal, getting in the right mindset is a must. “This is half the battle,” Dr. Dansinger says. “Acknowledge that you will come up with challenges and your instinct will be to quit.”

lose weight
Write down your motivation

Therefore, the secret to getting past these challenges is to anticipate them and decide in advance what will keep you going.

Step #2: Write Down Your Motivation

Knowing and remembering why you want to lose weight will help you stay on track. Do you want to improve your self-esteem, have more energy for everyday activities, lower your cholesterol?

Whatever your reason, write it down, Dr. Dansinger says, and hang the paper somewhere where you’ll regularly see it. On days when you’re feeling less motivated, it’ll remind you why you’re putting in the effort.

Step #3: Give Yourself a Deadline

Make a specific timeline for an end date and check-in dates. This is especially useful if you’re working toward a health goal, like lowering your blood pressure, so that you can track your numbers. Try checking in once or twice per month, which will give you enough time for a measurable change.

It might help to take a photo of yourself on your check-in dates so you can see your progress. When you transform your body, it’s a huge confidence boost—you feel like you can do anything!

Step #4: Tell Your Friends that you Want to Lose Weight

You’re more likely to stay on track if you tell someone about your goals and progress, Dr. Dansinger says. A family member, friend, doctor, personal trainer, or dietitian can provide support.

You can also find support in a weight loss group in your community or online. Or sign up for an event with friends, such as a 5K. It gives you a deadline, and you’ll hold one another accountable.

Step #5: Schedule Your Exercise Sessions

lose weight
exercise partner

It’s not enough to promise yourself you’ll exercise every day. You should schedule every session—the day, time, type, and length. Put them on your calendar, Dr. Dansinger says, so you’re less likely to skip. Another important motivator: Plan to exercise with a friend or sign up for a regular group fitness class.

Step #6: Choose a Realistic Eating Plan to Lose Weight

Exercise alone won’t flatten your belly. You need to improve your diet. “Eating plans are like the colors of a rainbow,” Dr. Dansinger says. “There’s no one color for everyone, and there’s no one eating plan for everyone.”

Make sure you choose a plan that fits into your lifestyle. If you love steak, a vegetarian diet is probably not something you can stick with. Instead, focus on eating less meat and more vegetables.

You’ll likely want to reduce the number of calories you consume each day—a good starting point is 10 percent. If you’re not sure this is wise for you, or if you have a significant amount of weight to lose, check with your doctor or a dietitian.

In general, exercising more and eating less is a surefire way to drop pounds. Furthermore, you should start seeing results relatively quickly.

Step #7: Allow Yourself to Cheat

Not only is it okay to cheat a little, but it’s also actually essential to give yourself wiggle room in your diet. Commit to your eating plan 90 percent of the time, but allow yourself to splurge 10 percent of the time, Dr. Dansinger says.

If you let yourself eat a cookie now and then, you’ll be less likely to break down and eat a sleeve of Thin Mints in one sitting. Track your meals, snacks, and splurges in a food journal to help yourself stay balanced over time.

lose weight
aerobic exercising

Step #8: Make Fitness Fun

Add some entertainment to your exercise so that your workout feels less like work. Create a workout playlist of your favorite songs or listen to a podcast. Group fitness classes, like those offered by SilverSneakers, are a great way to turn exercise into a social activity, which may also help you stick with it and lose weight.

I hope you found this article helpful and as always I look forward to your comments, questions and the sharing of ideas.

 

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References:

The Best Way To Lose Weight After Age 60 – SilverSneakers, https://www.silversneakers.com/blog/lose-weight-after-60/ (accessed December 13, 2017).

 

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How to Get in Shape Easily with the Body-Solid G1S. The Body-Solid G1S Home Gym is an updated version of its very popular predecessor, the EXM1500S, which was one of the company’s all-time best sellers. It’s almost identical to the Powerline BSG10X Home Gym; though the G1S does take up a few extra inches of space than the BSG10X.

Who the Body-Solid G1S Home Gym is made for:

This machine isn’t a bodybuilder’s dream by any means. But that’s not who it was made for either. The G1S is designed for home-users and made to give you a great toning and conditioning workout. The 160-pound weight stack will limit people who want to build above-average strength and muscle size.

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eat healthier

 

7 Small Changes to Eat Healthier with Big Results. These minor and easy changes will help you eat healthier. When it comes to weight loss, it’s the little things that can add up to make a big difference. Think “diet” and you might assume it requires a radical revamp of your life or misery-inducing restrictions. But when it comes to lasting weight loss, research shows you’re better off making small, consistent changes rather than aiming for a major diet or lifestyle overhaul.

eat healthier
Whole Wheat English Muffins

The key is that the changes are practical and sustainable so that you can permanently adopt them into your everyday life. In one study, people who made tiny adjustments to their eating habits were able to stick to their new routines—and had more success slimming down compared to those who didn’t incorporate the tips. To help shed pounds, without making any massive changes, follow these seven natural habits for weight-loss success.

1. Eat Breakfast Every Day

Research shows dieters are more successful at losing weight—and keeping it off—when they eat breakfast. If you don’t already eat breakfast, start. If you are already a breakfast eater, try eating the same breakfast multiple days each week. Repeating the same meals can help you shed pounds, according to research.

One of my morning favorites: a whole-wheat English muffin topped with one tablespoon of peanut butter and ½ sliced banana. This meal delivers a modest 278 calories, along with filling fiber and protein. It’s also portable and ready in less than 5 minutes, so forget about using any “I don’t have time for breakfast” excuses.

2. Downsize Your Dish to Eat Healthier

Studies show that we eat less when we use smaller dinnerware. The theory is that our eyes get tricked into thinking we are eating more because our plate is full, making the food portions look bigger. The result: we are satisfied with less food. Try eating your meals on salad plates instead of more substantial dinner plates.

eat healthier
trade up your fork

3. Trade Up Your Fork

It sounds counterintuitive, but research shows using a bigger fork and subsequently taking bigger bites can lead to eating less (apparently seeing yourself making a more significant dent in the food on your plate can cue you to stop eating sooner). You’ll increase the benefit by holding the fork with your non-dominant hand to slow you down. Eating slower helps you consume fewer calories without you even realizing it.

4. Drink Lots of Water

You’ve probably heard it before but this is one diet-friendly adage that’s tried and true, so start hydrating. Drinking 2 cups of water before eating a meal can help you lose weight. The water helps you feel full sooner, so you eat less and in turn weigh less.

5. Display Produce Proudly to Eat Healthier

You know the phrase “out of sight, out of mind”? Not what you want when it comes to eating more fruits and vegetables. Produce delivers lots of nutrients but not a lot of calories. Plus, it’s packed with fiber, which helps fill you up. Don’t shove your beautiful apples to the back of the produce drawer, or bury your carrots under your other groceries. Instead, bring the fruits and vegetables front and center in your refrigerator and out in your kitchen.

Try keeping fruit like bananas and oranges on the counter in a fruit bowl where they’ll be in plain sight. You’ll also be more likely to reach for diet-friendly fruits and veggies if they’re ready for easy snacking. Wash and slice celery, peppers and other delicious produce, and then pack them in baggies so you can quickly grab them for a quick—and healthy—treat.

eat healthier
fresh fruit

6. Eat Healthier by Snacking on Yogurt

Yogurt was recently identified as a top weight-loss-promoting food by Harvard University. It’s high in protein, which, gram for gram, helps fill you up more than carbs. Stick to plain, low-fat or nonfat yogurt for a healthy snack, without extra sugar or saturated fat.

Another diet bonus? The probiotics in yogurt may help you burn fat. In one study, researchers gave overweight but otherwise healthy, adults about 1/2 cup of yogurt at dinner every night for six weeks. Some ate yogurt supplemented with an added dose of probiotics (either Lactobacillus fermentum or L. amylovorus), while others got regular yogurt (which has a lower probiotic content ).

Though none of the subjects lost weight, those consuming the probiotic-enriched yogurt lost 3 to 4 percent of their body fat, compared to just 1 percent body fat lost in the other group. To ensure your yogurt delivers a decent amount of probiotics, look for one that carries the “Live & Active Cultures” seal.

7. Enjoy a Small Treat

Don’t banish all your favorite foods. Doing so may lead to failure. A drastically limited diet is not sustainable, and feeling deprived may eventually cause you to overeat. Savoring a small treat won’t sabotage your weight-loss efforts, according to research.

eat healthier
low-fat yogurt

Keep the treats small—aim for about 150 calories or less. Try savoring two squares of dark chocolate, a ½ cup of ice cream or one 5-oz. Glass of wine. This is one habit most of us can stick with for the long haul.

These seven small changes will be producing significant results and will have you eating healthier in no time.

I hope you found this article helpful and as always I look forward to your comments, questions, and the sharing of ideas.

 

Note: Thank-you for supporting this website with purchases you make through the affiliate links provided.

 

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References:

Small Changes With Big Results – Eatingwell, http://www.eatingwell.com/article/280967/7-small-changes-with-big-results/ (accessed December 13, 2017).

 

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schwinn 470 elliptical

 

How would you like to get the Schwinn 470 Elliptical at an eye-popping price? If so, read our review and find out where to buy the 470 for an incredible price.

A brand that has long been associated with quality bicycles, Schwinn also manufactures various models of elliptical machines, such as the Schwinn 470 Elliptical. The Schwinn 470 offers a whopping 29 preset workout programs, which include custom programs that you can set. While most elliptical trainers have one or two user profiles, the Schwinn 470 allows four user profiles. This is a convenient option for households with multiple elliptical users or if you want to create a custom workout for different days.

The preset programs include cardio, fat burning and hill training with beginner or advanced options. This elliptical also offers two fitness tests, a recovery test and a quick-start option. The two backlit LCD consoles display your fitness data, such as how much time you have spent exercising, the distance you have traveled and how many calories you have burned so far. The buttons on the console are large and easy to press while you are moving.

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How to improve your posture with these 6 Exercise Tips. Want the lean look and elegant stance of yoga or Pilates teacher? It all starts with good posture.

The best way to improve your posture is to focus on exercises that strengthen your core — the abdominal and low back muscles that connect to your spine and pelvis.

Some of these muscles move your torso by flexing, extending, or rotating your spine. Others stabilize your pelvis and spine in a natural, neutral position. Old-style sit-ups used only a few of these muscles, often with jerky momentum. Today’s yoga, Pilates, and core fitness programs target your entire core with slow, controlled movements to get the most out of your workout.

Your Workout Plan to Improve your Posture

Make these posture-boosting exercises a regular part of your routine. Remember to exhale strongly and pull in your core muscles as you work — a fundamental principle in both Pilates and yoga.

1. Core Stabilizer: Single Leg Extension

Why It’s Good for You: This move trains your core muscles to work together to stabilize your pelvis.

Starting Position: Lie on your back with your knees bent, feet flat on the floor, and hands behind your head. Press your lower back into the floor, and curl your head up off the floor.

The Move: Exhale strongly and pull your navel in and up toward your spine. Slowly pull one knee into your chest, keeping your low back pressed to the floor while extending your other leg straight at about a 45-degree angle off the floor. Keep your abdominals pulled in and your low back on the floor. If your lower back arches off the floor, extend your leg higher toward the ceiling. Switch legs. Start with five to 10 extensions on each side.

Increase the Intensity: Pull both knees into your chest, then extend both legs straight at about a 45-degree angle, using your core to keep your low back on the floor. Or, as you stretch your legs, extend both arms overhead, reaching in the opposite direction from your legs.

2. The New Crunch

Why It’s Good for You: Also called a “curl-up,” this exercise works the rectus abdominis (the six-pack muscle) and oblique’s (which run diagonally around your waist and rotate your torso).

Starting Position: Lie on your back with your knees bent, feet flat on the floor. Press your low back into the floor. Place your hands behind your head, or reach your arms toward your knees if it doesn’t create too much tension in your neck.

The Move: Exhale strongly and pull your navel in and up toward your spine. Curl your head and shoulders slowly off the floor. Hold, then slowly lower back down. Repeat three times

Increase the Intensity: Extend one leg straight at a 45-degree angle toward the ceiling. Or hold both legs off the floor, knees bent, with your shins parallel to the floor.

3. Pilates Roll-Up / Yoga Sit-Up

Why It’s Good for You: This move works the rectus abdominis, oblique’s, and transverse abdominis (the deepest core muscles that wrap around your waist like a corset and pull your abdomen inward and upward toward your spine.)

Starting Position: Lie on your back with your legs straight, your feet flexed, and your arms reaching overhead on the floor. Press your low back into the floor.

The Move: Exhale strongly and pull your navel in and up toward your spine. Roll up in slow motion, reaching your arms off the floor, then your shoulders and head, rolling up one vertebra at a time until you’re sitting up with your abdominals still pulled in. Slowly roll back down. Repeat the move for three to five reps. Add more reps as your core gets stronger.

Increase the Intensity: Cross your arms over your chest as you roll up.

4. Crossover

Why It’s Good for You: This exercise works all the core muscles, focusing on the obliques.

Starting Position: Lie on your back with your hands behind your head, your chest lifted off the floor, knees pulled into your chest. Keep your low back pressed into the floor.

The Move: Exhale strongly and pull your navel in and up toward your spine. Pull one knee into your chest while extending your other leg straight and rotating your torso toward the bent knee. Slowly switch legs, pulling the other knee into your chest and turning your torso toward it while extending the opposite leg off the floor. Repeat the move for five to 10 reps. Add more reps as your core gets stronger.

Increase the Intensity: The closer your straight leg is to the floor, the harder the work for your core. Try extending your leg just inches off the floor, making sure your lower back stays on the floor.

5. Cobra Pose: Back Extension

Why It’s Good for You: This move strengthens the erector spinae (the back muscles that extend your spine and prevent slouching) and other low back muscles.

Starting Position: Lie on your stomach with palms flat on the floor near your ribs. Extend your legs straight behind you, and press the tops of your feet into the floor.

The Move: Exhale strongly and pull your abdominal muscles in and up toward your spine. Lengthen out through your spine and slowly raise your head and chest off the floor, using only your back muscles. Do not push down into your arms to press up. Keep your hip bones on the floor, and gaze down at the floor to relax your neck muscles. Slowly lower back down. Repeat for three to five reps. Add more reps as your lower back gets stronger.

Increase the Intensity: Reach your arms long beside your head. Keep your elbows straight.

6. Plank Pose

Why It’s Good for You: This exercise strengthens the oblique’s and transverse abdominis, as well as your shoulder and back muscles.

Starting Position: Begin on your hands and knees with your palms under your shoulders. Extend both legs straight behind you, toes tucked under, into a position like the top of a pushup. Pull your abdominal muscles in to prevent a “sway back,” and gaze down at the floor.

The Move: Hold the plank until you start feeling fatigued. Rest and then repeat. Keep your abdominals pulled in and up to your low back, so it doesn’t sag as you exhale.

Increase the Intensity: Balance on your forearms instead of your hands.

Tips and Precautions

  • Pull your abdominal muscles in and up toward your spine as you exercise.
  • Work with slow, controlled movements, breathing evenly, without holding your breath.
  • Set the number of repetitions and sets to your current level of core fitness.

Final Thoughts on How to Improve your Posture:

If you suffer from mild back pain, core-strengthening exercises may improve your posture, ease symptoms, and prevent future pain. Talk to your doctor before you start any exercise program if you have severe back pain or injury, are out of shape, or have any medical problems. Some exercises may not be recommended. Stop doing any activity that causes pain or makes pain worse.

I hope you found this article helpful and as always I look forward to your comments, questions and the sharing of ideas.
Note: Thank-you for supporting this site with purchases made through the affiliate links provided.
Recommended Articles:
References:
Exercises To Improve Your Posture – WebMD, https://www.webmd.com/fitness-exercise/guide/better-posture-exercises (accessed October 29, 2017).

 

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