26 Jun
Blog

20 Types of Squats that are worth your time

Squats target not only your glutes, but your legs and core as well.

Different types of squats help burn calories in a fun way. Aside from burning calories, they also help you build stronger muscles in the lower body. This avoids the risk of injury and ensures a well-toned body.

Here we've mentioned 20 effective types of squats. Next, find your best combination of squats to incorporate into your lower body exercise regimen.

Don't forget to do a quick lower body warm up before doing these squats

May I help you!

Classic squat

  1. It targets the gluteus maximus, hamstrings, and the core.
  2. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now straighten your knees by pushing through your heels as you compress your glutes.
  6. To repeat

Jumping squat

  1. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
  2. Keep your chest raised and your back straight with the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  3. Go down until the position feels like you are sitting in a chair.
  4. Now prepare for a jump while straightening your knees by pushing through your heels. Do it by squeezing your glutes.
  5. Jump straight, land, and repeat.

Sumo squat

  1. It targets the quadriceps, glutes, hips, hamstrings, calves, and inner thighs.
  2. Stand with your legs wider than shoulder width. Put your toes slightly outward. Your knees should also be facing out.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now straighten your knees by pushing through your heels while squeezing your glutes.

Squat jacket

  1. Stand casually. Jump and keep your feet wider than hip-width apart. Do a squat there without wasting time.
  2. Go down until the position feels like you are sitting in a chair. Jump back to the starting position and repeat the process.
  3. Remember to keep your chest raised and your core moving.

Dumbbell suitcase squat

  1. Take a dumbbell in both hands.
  2. Stand so that your feet are a little wider than shoulder width. Toes should point out slightly.
  3. Now keep your back straight, the core activated. Push your hips back and bend your knees and come down until your knees are over your toes. Don't let your knees go past your toes.
  4. Keep your hands straight as if you were putting the suitcase on the floor.
  5. Now come up by pushing through your heels.
  6. To repeat

One-legged squat

  1. Stand casually. Put your hand out in front of you.
  2. Raise your left leg in front of you.
  3. Keep your front (left) leg straight.
  4. Squat with your right leg until the thigh of that leg is parallel to the floor.
  5. Repeat and then switch legs.

Jump squat with heel tap

  1. To do this, stand with your feet shoulder-width apart. Put your toes slightly outward. Keep your hand by your sides.
  2. Keep your chest raised and your back straight while the core is activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  3. Go down until the position feels like you are sitting in a chair.
  4. Now prepare for a jump while straightening your knees by pushing through your heels.
  5. While in the air, touch your feet together, then land with your legs wide.
  6. Squats and repeat.

Plus squats

  1. It targets the gluteus maximus, quadriceps, hamstrings, and core.
  2. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now take a pulse by moving your thighs up and down a little for a few seconds.
  6. Now straighten your knees by pushing through your heels while squeezing your glutes.
  7. To repeat.

Side squat gait

  1. Crouch down and hold the down position. Keep your back straight and your feet slightly outward.
  2. Get out with your right leg, followed by the other. Now bring your left leg closer to your right.
  3. Now take a side step with your left leg and follow it with your right leg.

Isometric squat

  1. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand crossed on the side or in front of your chest.
  2. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  3. Go down until your thighs are parallel to the floor. Hold for 6-8 seconds.
  4. Now straighten your knees by pushing through your heels as you compress your glutes.
  5. To repeat

Squat box jump

  1. Stand casually in front of a box or bump. Hold your hands for your comfort.
  2. Release yourself to jump and land on the box followed by a squat.
  3. Get off the box.
  4. To repeat

Bulgarian split squat

  1. Stand back facing a bench. Pull your left feet back and place your feet on the bench so that your soul is against the bench.
  2. Pull your hands by the side.
  3. Squats and repeat.
  4. Switch legs later.

Knicks in the crouch

  1. Stand with your feet shoulder-width apart. Pull your hands by the sides.
  2. Take your left leg back and cross your right leg as you bend your front knee until that thigh is parallel to the floor.
  3. Come back to the starting position and repeat with another leg.

Split squats

  1. Take a big step with your left leg so that both feet are in line.
  2. Squat down until your left thigh is parallel to the floor.
  3. Switch legs and continue with alternating legs.

Side kick squat

  1. Do a squat and when you get up kick your left leg to your left and land that leg.
  2. Squat down again and step with your right leg to the right side.
  3. This is a repetition. To repeat.

Wall squat

  1. Stand further than shoulder width apart. Your back should have the support of a wall.
  2. Now crouch down, keep your back straight and rub against the wall.
  3. Go down until your thighs are parallel to the floor.
  4. Hold for a second and repeat the process.

Eagle perching

  1. Stand loosely and raise your right leg.
  2. Cross and wrap the right leg onto the left from the back.
  3. Now crouch with your left leg.
  4. Complete the repetitions on the left leg, then switch to the right leg.

Squats with dumbbells

Do regular squats while holding the dumbbells with both hands along the shoulder line.

Resistance band squat

Perform a traditional squat while wearing a resistance band just above your feet.

Plié squat

  1. Stand with your feet a little wider than shoulder width. Stand your feet completely on your sides so that your inner thighs are facing forward.
  2. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down.
  3. Do a regular squat and straighten your knees by pushing through your heels while squeezing your glutes.
  4. To repeat

Take that away

These squats vary from normal to difficult. Perform them and make the best combination for yourself.

We strongly recommend doing a quick lower body workout before doing these squats. This will help you avoid injury and muscle pain.

Start with a smaller number of squats and later increase the number and sets.

Squats that use one-legged bends should be performed with both legs alternating. This way you can work both legs equally.

26 Jun
Blog

Ring Wall Light Solar Review: Sunshine Whenever You Need It

Ring wall lamp solar mounted on the wall

"Powered by sunlight, the Ring Wall Light Solar brings light conveniently anywhere in the house."

  • Effortless installation

  • Bright light output

  • Extended battery life through solar charging

  • More functionality through linking

  • Solar charging is a little slow

Ring's range of products has been largely dominated by its various video doorbells and security cameras, but the home security company doesn't neglect some of the other product categories it deals in LED lightbulbs, path lights, floodlights and more. The newest member of the Smart Lighting family is the Ring Wall Light Solar.

I'm a big fan of almost anything that uses solar energy. The special thing about this particular model is that the solar panel is integrated into the light itself, so you don't have to worry about additional cables or fixings. All of this is a simple and straightforward solution for anyone looking to add a little light outdoors. Are there any disadvantages? Well, let me break it all down.

Installation: ring bridge is required

The installation and setup of the Ring Wall Light Solar is quite simple. In fact, I got it working in about 10 minutes. First of all, you should decide where to place it. I ended up putting it in my garage as it lights up the area around the garage when it detects movement. You only need to install two screws to secure the included mounting plate to a surface. That's all. You can then attach the Ring Wall Light Solar to it.

Ring bridge on the surfaceJohn Velasco / Digital Trends

To complete the setup, you will need the Ring Bridge to connect the solar light to your home's Wi-Fi network. There was an option to use my Amazon Echo Show 10 (3rd generation) as an alternative for a bridge, but that would mean Amazon Sidewalk was enabled for it to work. I decided to stick with the Ring Bridge as many of my existing Ring products already communicate with it.

After making my selection, the Ring Wall Light Solar appeared in the Ring app – where I then added it to a group for quick access. Unlike some Ring doorbells, the Ring Wall Light Solar is so easy to install that anyone can use it.

Output: Bright 800 lumens of white light

What amazes me most about the Wall Light Solar is its strong brightness. Before it was turned on for the first time, I was skeptical of how bright it might get – so you can imagine the amazement I was when I saw it. While it could easily be used as an accent light for houses and apartments, such as above outdoor decorations or house numbers, the 800 lumens white light was powerful enough to cover a large space around my garage.

Ring wall light solar switched onJohn Velasco / Digital Trends

I was genuinely surprised at the range of the light. In the Ring app, you can manually turn the lights on as you wish – perfect for occasions when you know you will be in this area for a while. The longest duration is 15 minutes, the shortest one minute. As a deterrent, the motion sensor turns on at night when the sun goes down to automatically turn on the lights when it detects motion nearby. Of course, I appreciate how well this works as a deterrent to unwanted visitors, but I also like how helpful it is when I walk in and out of the garage.

You can use the app to set the intensity of the light – lower to save the battery, higher for more lighting. The Ring Wall Light Solar offers both strong lighting and wide coverage and is a great addition around the house, including those secluded gaps.

Battery: Integrated solar panel is helpful

Using solar panels in its product is not a new idea for Ring. In fact, his portfolio has built a pretty large selection of solar-powered smart home devices – such as surveillance cameras powered by a solar panel and even a solar powered step light. The remarkable thing about the Wall Light Solar is that it can rely on the power of the sun during the day to recharge its battery when it is not actively used. There is also a setting to completely disable the motion detection sensor during the day.

The Ring Wall Light Solar is so easy to install that anyone could do it

When testing the battery, I am happy to report that it has managed to keep a level of over 50% at the highest brightness level for an entire day of use. It's worth noting, however, that during this time there were a handful of occasions where it stayed on for 15 minutes at a time – while the rest of the one-minute cycles would expire when it detected movement. But here the integrated solar panel comes to the rescue. In my tests, it managed to charge the battery by 2% during a 30-minute interval of intermittent sunshine. Sure, this number might be skimpy, but it's still helpful. Plus, you can easily remove it from the holder at any time for manual charging.

Ring wall lamp solar panel close-upJohn Velasco / Digital Trends

The nice thing about the solar panel is that it charges all day long, which is better in summer when the sun shines longer. Of course, battery life will vary, but having a light source that requires minimal manual charging helps.

Our opinion

If you already own a Ring Bridge, all you need to do is spend $ 60 on the Ring Wall Light Solar. If not, the light and bridge combo costs $ 80. Either way, the Ring Wall Light Solar is a fantastic addition that works great with the Ring ecosystem. Not only do you get a practical outdoor light that charges during the day, but it can also act as a first line of defense for your home thanks to the ability to connect to other Ring devices.

Is there a better alternative?

Not really. There aren't many smart solar lights on the market, especially those that can be plugged into a robust smart device ecosystem. The only other alternatives are Ring's Solar Steplight and Solar Floodlight.

How long it will take?

It is solidly made and has a weatherproof protection class IP66, which makes it possible to work at temperatures between minus 4 ° F and 122 ° F. There is a one-year limited warranty that covers defects.

Should you buy it?

You should definitely buy it as it is easy to install, has strong lighting and is charged with the help of the sun.

Editor's recommendations



26 Jun
Blog

Spa Treatments: Best Facial For Acne Scars

Have acne scars discourage customers who visit your spa? It is well worth the time and hard work seeing a client achieve clear, flawless skin and the resulting confidence. If you'd like to brush up on the acne scar treatments you have on offer, we have two spa facials available for you that contain products. The first is the Yam & Pumpkin Pro Enzyme Peel 20% Facial. This treatment can be carried out weekly for a maximum of four weeks. The second treatment is the Bright Skin VitaSkin ™ Solution facial, which can be done once a month.

Before we dive into the step-by-step facial treatment details, let's take a look at other acne scar treatments that your clients may be asking you about.

Potential treatments for acne scars

Laser resurfacing

This treatment is growing in popularity and is often used on scars that were previously treated with dermabrasion. However, this technique carries an increased risk of side effects for people with darker skin or a history of keloids.

Dermabrasion

This procedure is performed by a plastic surgeon who will remove the top layer of skin with a rapidly rotating brush or other device. Usually reserved for heavier scars, dermabrasion can completely remove superficial scars and improve deeper acne scars that may appear less noticeable. Possible serious side effects include scarring and changes in skin tone.

If your customers have questions about acne in general, feel free to share this blog post on acne scars which describes the most common types of acne scars and what they can do to get rid of them.

Yam & Pumpkin Pro Enzyme Peel 20% facial

The Yam & Pumpkin Pro Enzyme Peel 20% Facial can be done in about 30-45 minutes, depending on how you want to market it. Eminence Organics Product support team leader Alicia Hawthorne indicates that this protocol does not include extractions or massages. That means you can market it as an "Express Lunchtime Facial" and complete it within 30 minutes.

Before starting the Yam & Pumpkin Pro Enzyme Peel 20% Facial, ask your client a few common sense questions. If a customer answers “yes” to any of the questions, then you should avoid exfoliating.

The questions to be asked:

• Are you currently using retinol?

• Have you had a chemical peel in the past two weeks?

• Have you recently shaved the treatment area in the past two hours?

• Are you in the care of a dermatologist / plastic surgeon and do you use "peel" treatments at home?

• Do you have a sun / wind fire?

• Do you have cold sores or are you getting cold sores?

Step 1: cleaning

When you are sure that this treatment is suitable, the first step is to cleanse your client's skin with the eucalyptus cleansing concentrate. This cleaner gives the peeling maximum penetration when applied. Follow either the Stone Crop Gel Wash or the Lemon Cleanser. The lemon cleaner contains BioComplex: a booster of antioxidants, coenzyme Q10 and alpha lipoic acid to minimize the appearance of fine lines and wrinkles. The Stone Crop Gel Wash would be more suitable for sensitive skin as it contains gentle ingredients such as chamomile, stone crop and shea butter.

Step 2: toning

After cleansing the skin, apply the appropriate toner and allow it to take effect. Oily skin types may be suitable for our Lime Refresh Tonique, which contains green tea, lavender, and lime juice (a natural astringent). Dry skin types would benefit from the Stone Crop Hydrating Mist, which aids in hydration, while sensitive skin types would benefit from Hawthorn Tonique, a blend of eucalyptus oil and chamomile to reduce the appearance of skin irritation.

Step 3: exfoliate

A preliminary patch test is recommended before applying the Yam & Pumpkin Pro Enzyme Peel 20%. Cleanse the skin behind the ear, apply a small amount of peeling and leave it on for two to three minutes undisturbed. Then you can neutralize the skin with the Soothing Chamomile Tonique. If there is no unnatural reaction, you can apply the scrub as directed.

After doing a patch test, make sure the skin is dry and use a fan brush or your fingers to apply a thin layer of the Yam & Pumpkin Pro Enzyme Peel 20% to the face and neck.

Then massage in the product lightly with your fingertips. Leave it on for two to three minutes for the first treatment and leave it on for three to five minutes for subsequent treatments if the customer tolerates it.

Remove with towels soaked in cold water or tea. Immediately afterwards, spray the soothing chamomile tonic on a cotton pad and then rinse the skin with the cool towels and cleanse the skin thoroughly.

Step 4: masking

After completing the peeling, choose a relaxing face mask such as the Stone Crop Masque, the Calm Skin Arnica Masque or the menthol rose hip treatment. The Stone Crop Masque makes the skin appear smoother and firmer. With shea butter and marigold, the Calm Skin Arnica Masque makes the complexion appear firm and enriched. Finally, the menthol rose hip treatment leaves a cooling feeling on the skin with a formulation containing menthol, honey and rose hip.

Step 5: Targeted treatment for different skin types

To nourish the skin, apply a targeted treatment, which can either be a serum, oil, or concentrate. For example, all skin types (but particularly mature ones) benefit from the Firm Skin Acai Booster Serum, as it makes the skin appear noticeably softer and smoother. The Stone Crop Serum is ideal for dehydrated skin types and even reduces the appearance of age spots and skin spots. To make the skin look more radiant, Eight Greens Youth Serum uses concentrated yucca, chasteberry, and flaxseed extracts to aid in lightening. The Clear Skin Willow Bark Booster Serum is suitable for oily skin types as it is enriched with willow bark and tea tree oil to reduce the appearance of red, dry skin.

Step 6: moisturizing

Choose the appropriate moisturizer based on your client's skin type. Do not use the Naseberry Treatment Cream because of its alpha hydroxy acid content.

Step 7: eye care

Apply a thin layer of Lavender Age Corrective Night Eye Cream or Raspberry Eye Masque to the eye area using light blurring movements until it is absorbed. Let on.

Black woman gets a facial massage

Step 8: solar defense

For all skin types, apply Sun Defense Minerals SPF 30 as directed to finish the routine. After a peeling treatment, the skin becomes more sensitive to the sun and the use of an SPF product is mandatory. Advise your client to use sunscreen, wear protective clothing, and limit sun exposure after each treatment and for a week afterwards.

Step 9: lip care / additional lip treatment

Use the Citrus Lip Balm or the Rosehip & Lemongrass Lip Balm SPF 15 to protect your client's lips. Let your client know that this facial can be done once a week for four weeks. You can then use the lower-dose product – the Yam & Pumpkin Enzyme Peel 5% – at home every two weeks. The cycle of applying a 20% peel can be resumed after a three-week rest period.

Bright Skin VitaSkin ™ Solution facial treatment

Allow 60-75 minutes for this treatment. Regarding the frequency of facials, Alicia says that the Bright VitaSkin ™ Solution facial can be done once a month.

Step 1: cleaning

To cleanse the skin, use either the Stone Crop Gel Wash or the Bright Skin Cleanser. These are suitable for all skin types, but the Stone Crop Gel Wash is particularly suitable for combination skin as it evens out skin tone and minimizes the appearance of blemishes. The Bright Skin Cleanser is very suitable for dry skin types because it contains two active ingredients – Swiss alpine plant extracts and Natural hydroquinone alternative.

Step 2: toning

The Stone Crop Hydrating Mist contains lavender, stone crop juice and jasmine, a formulation that gives the skin a fresh and firm look. Apply one or two sprays to cleansed skin, avoiding the area around the eyes. Leave this product on.

Step 3: exfoliate

A preliminary patch test is recommended before peeling before general use. Depending on your skin type, we have a few options below. The patch test cleanses the skin behind the ear, applies the product and leaves it undisturbed for five to seven minutes. Then neutralize with the soothing chamomile tonic. If there is no unnatural skin reaction, you can proceed with the application of chemical peel.

For the patch test on sensitive skin types, mix equal parts Strawberry Rhubarb Dermafoliant and Bright Skin Cleanser. Apply to an area such as the neck using circular motions. Leave on for two to five minutes and then rinse off.

For everyone else, apply the Bright Skin Licorice Root Peeling Peeling. Use an eyedropper on a cotton ball or put it directly into your hands. Apply to face and neck in circular motions, avoiding the area around the eyes. Do not rinse as no neutralization is required.

Now that you have performed a patch test, you can use the Yam & Pumpkin Enzyme Peel 5% to exfoliate. Once you've checked that the skin is dry, use a fan brush or your fingers to apply a thin layer of skin exfoliating product to your face and neck. Massage the product lightly with your fingertips and leave for five to seven minutes. Point out to your client that they may experience a hot tingling sensation. Consider doing a scalp massage as a distraction technique.

After this time, remove the bowl with cooling wet towels. Immediately afterwards, spray the soothing chamomile tonic onto a cotton pad and then rinse the skin thoroughly with cool towels soaked in water.

Step 4: extractions

If you want to do extractions on the client's skin, it will now be done after the peeling step. However, this protocol does not contain an extraction step.

Step 5: masks

You can now apply a leave-on mask or apply a mask using a facial massage technique if you so choose. The Stone Crop Masque can be used for all skin types. You can use the Bright Skin Masque for normal to dry skin types.

Step 6: massage

After removing the mask, a relaxing massage follows. Treat all skin types with the Pear & Green Apple Massage Soufflé diluted with water or tea. For dry to normal skin types, apply a thin layer of the ultra-rich Bright Skin Overnight Correcting Cream or Citron Age-Defying Massage Soufflé instead and dip your hands in tea or other liquid for extra smoothing.

Step 7: targeted treatment

Does your client have uneven, pigmented, or dehydrated skin? Consider a targeted treatment like the Bright Skin Licorice Root Booster Serum. For skin types with dark spots or dull skin, apply the Bright Skin Targeted treatment to lighten the skin's appearance.

Step 8: moisturizing

If the client has oily or normal skin, apply a thin layer of the Stone Crop Hydrating Gel to the face. The combination of stone harvest, bearberry extract and green tea makes the skin appear plumper and more hydrated.

Perhaps a customer is more interested in lightening their dull, dry complexion. In this case, use the Bright Skin Overnight Correcting Cream as it contains shea butter, stone harvest and a. contains Natural hydroquinone alternative.

For combination skin, apply the Bright Skin Moisturizer SPF 40, which supports the appearance of uneven skin tone.

Step 9: eye care

Apply a thin layer of the Neroli Age Corrective Eye Serum or Cucumber Eye Gel to the eye area using light blurring movements until it is absorbed. Let on.

Step 10: solar defense

For all skin types, apply Sun Defense Minerals SPF 30 for sun care. In terms of SPF use and protection, these are the same guidance as for the treatment above. Remind your clients that using an SPF product after an exfoliation is mandatory as their skin is more sensitive to the sun. You should also wear protective clothing and avoid the sun as much as possible for a week after treatment.

Step 11: lip care / additional lip treatment

Use the Citrus Lip Balm or the Rosehip & Lemongrass Lip Balm SPF 15 to protect and plump up your client's lips.

Other products to add to your skin care kit

When it comes to acne scars, Eminence Organics is the Senior Product Development Manager Colette Liebermann recommends some additional products.

Our Citrus & Kale Potent C + E Serum offers customers intensive moisture with ingredients such as hyaluronic acid, botanical ferulic acid and avocado. The addition of citrus oils makes the skin appear firmer and plumper.

Does your customer have mature skin? You will enjoy the Citrus & Kale Potent C + E Masque, which is designed to reduce the appearance of wrinkles and fine lines.

To minimize the signs of aging, the Arctic Berry Pro Advanced Peel Activator MA20 contains cloudberry seeds, arctic rose root, arctic meadowsweet and juniper sprouts. It also contains cranberry seed oil to replenish moisture in the skin and hibiscus extract to promote the appearance of skin elasticity.

Looking for other products for problem skin? Browse through our selection of skin care products. And for more award-winning training, find out how to become an Eminence Organics Spa Affiliate.

25 Jun
Blog

Helping Regular People Build Incredible Physiques

There are several ways to achieve fitness, from bodybuilders to the general population.

Steve Keane is the co-founder of Strength Coaching, a coaching service that specializes in helping ordinary people develop incredible physiques. I'm a big fan of Steve's work and see him partly as a coach and partly as a fitness philosopher.

Continue reading

25 Jun
Blog

6 Tips To Maximize Your Workout Sessions

When it comes to getting the most out of your workout, there are many things to consider. Depending on your health and fitness goals, you should consider how much time you spend exercising and what types of routines you can follow that will bring you success without overdoing it.

Some people find that having a set schedule will help them stick to their exercise routine, while others need more guidance to help them achieve their specific goals. While there is no magic pill for losing weight or building muscle, there are plenty of things you can do to stay motivated.

Try some of these useful tips to maximize your workouts:

  1. Be aware of your food

One of the first things you should do is check what you are putting into your body. Make sure that you eat plenty of fresh fruits and vegetables every day. Proper nutrition will help you gain the energy you need for daily tasks and activities, including exercising. You can consult a nutritionist if you want to get a better idea of ​​how to improve your diet.

Also, don't skip breakfast when trying to lose weight. Your body needs essential nutrients and vitamins to function optimally, and skipping breakfast can negatively affect your overall success as you may eat a lot more during lunch.

  1. Take some dietary supplements

The use of supplements is not new and there are many of them these days. They come in various forms such as pills, powders, and beverages that you can consume anywhere.

Which supplement to choose depends on the result you want. Suppose you want to increase your muscle strength and mass. You can supplement your weight lifting sessions with supplements that contain ingredients that promote muscle growth.

Dietary supplements are best taken in conjunction with an effective eating plan that contains the nutrients necessary for muscle building. You can check the options on this and other websites if you are looking for the right supplement for you.

  1. Increase the intensity of your workout

Another tip for maximizing your workouts is to make them more intense. Increasing the intensity requires more effort and energy. You can achieve this by taking shorter rest between sets, doing compound exercises, and lifting heavier weights, among other things.

To take full advantage of your high-intensity workout, it is important to start slowly with short sessions that only last a few minutes and then build those sessions up over time. You should also alternate between full-body weight training and cardio exercises at least twice a week. It is recommended that you choose a cardio workout that you enjoy as it will help you stay motivated and interested in the workout.

  1. Vary your exercises

Variety is important in order to efficiently build muscle and shed pounds. According to a 2015 study by East Tennessee State University, people who did both full squats and deep squats gained more fitness than those who did only deep squats. The same applies to any form of training.

Repeating the same movements many times will help your body get used to them. And if you stop, your body will stop responding, rendering your previous efforts useless.

  1. Exercise regularly

You can start exercising consistently by devoting time to your preferred routine each day. However, consistency doesn't have to mean training for an hour every day or even every other day. All you need to do is make a habit of exercising your entire body as it will pay off in the long run.

It is advisable to exercise and mix it up several times a week, every two days. Once you've established a regular exercise plan, make an effort to follow it no matter how busy you are.

  1. Drink enough

According to a study by the University of North Carolina, losing just 2% of your body weight in fluids – some fitness goers sweat up to 10% – can make your exercise seem more difficult than it is, decrease your exercise performance, and affect your body's ability to perform to recover after exercise.

Hydration is essential to your overall health. You need to drink the right amount during your exercise program to avoid various health problems. For example, drinking too much water can make you feel bloated and dizzy, which makes it difficult to perform an exercise program that uses large muscles. This is especially true if you drink excessive amounts of water immediately before and after workouts such as the squat and bench press.

On the other hand, if you don't get enough water while exercising, you'll feel exhausted faster. Even if you are hydrated at the beginning of your workout, you will find that your body needs more fluids as your routine progresses. If you stay hydrated, you can work out longer.

Conclusion

Finding a workout routine that works for you can be difficult. However, if you follow a method that you are comfortable with, it can make a huge difference in the results you see in your body. If you enjoy certain workouts, keep doing them and find similar routines so that you can maximize their benefits and continue your health and fitness journey.

25 Jun
Blog

Fitbit Versa 3 Review: Wear-and-Forget Fitness Tracking

Fitbit Versa 3

“The Fitbit Versa 3 is so comfortable and works so well that you forget you're wearing it until you need it. Best of all, it has all the fitness tracking features you could want. "

  • Very convenient

  • Easy to use

  • Comprehensive health tracking

  • Battery lasts a week

  • Side key is awkward to press

I put the Fitbit Versa 3 on more than 10 days ago and pretty much forgot it was on my wrist, which means it stayed there 24 hours a day, silently tracking my movements, sleep and exercise. The way it has slipped into my everyday life testifies to its simplicity and good design, and while it isn't exactly a smartwatch, it is definitely a step above basic fitness trackers. Let's dig deeper into this excellent wearable.

design

The Versa 3 is more of a watch-like fitness tracker than a full smartwatch. My trial version has a simple black strap, made of a material that feels similar to the synthetic rubber used for Apple Watch sports bracelets, attached to the black aluminum case. It's a 40mm case and only 12mm thick, so it can be worn under a cuff without disturbing, and the weight of 42 grams makes it completely inconspicuous.

Fitbit Versa 3Andy Boxall / Digital Trends

The straps are easy to remove with a single push of a button and a short or long strap is included. I stayed with the short strap that fits my 6.5 inch wrist, has a hole left over, and minimizes the amount of extra strap to stow it away. This went a long way towards making the Versa 3 so comfortable to wear. It's lightweight and doesn't get particularly hot or sweaty, and I was able to wear it overnight to keep track of sleep.

There is a single button on the side of the case that acts like a rear control, but it's not a physical button, more of a touch-sensitive panel. It's placed low on the case and awkward to find and squeeze, and I still spend a few seconds looking for it. The 1.58-inch AMOLED touchscreen has a resolution of 336 x 336 pixels and is sharp and very bright. The size is just right, it's easy to interact with, and information is clearly displayed and legible in most lighting conditions.

Fitbit Versa 3 from the sideAndy Boxall / Digital Trends

Fitbit gets almost everything right with the Versa 3, aside from the overall design. The basic shape and lines are conventionally not attractive and I would not wear them and flaunt them. The sleek look and color choices will put it above a fitness band for some, but since it's in no way overtly stylish, I'd rather go for the black stealth model and keep its existence under the radar.

Fitness tracking

It's hard to imagine what other features most people will need to keep track of their health and activity beyond what the Versa 3 has to offer. It has a heart rate sensor on the back, can monitor blood oxygen levels (SPo2), check skin temperature and more, plus has GPS, is swimproof and offers a variety of workout tracking modes, some with automatic detection. What it doesn't have is an electrocardiogram (EKG), which comes with the more expensive Fitbit Sense wearable.

Fitbit Versa 3 heart rate monitorAndy Boxall / Digital Trends

My selected watch face shows heart rate, steps and calories burned, that's all the data I need at a glance. There are other, more comprehensive watch faces out there as well, though I struggled to find one that I thought looked good. To see more details, either select the Today app or simply swipe up on the screen to see step count, distance traveled, floors climbed, active time and sleep values. If you choose to manually add the calorie intake, water consumption, and even core temperature, these will also be shown. Everything is clear, concise and easy to find.

Tracking workouts is similarly easy and all options are accessible through the workout app. I followed a walk with the Fitbit Versa 3 and the Apple Watch SE, both with GPS. The Versa 3 showed a total distance of 1.58 miles, 243 calories burned, and an average heart rate of 97 beats per minute. The Apple Watch SE recorded 210 total calories burned, a distance of 1.6 miles, and an average heart rate of 99 beats per minute. Both wearables showed the same GPS data, but the Versa 3 lost the signal once. The differences between them are minimal, and at all other times they have remained consistent with each other.

fitbit versa 3 test app training

Andy Boxall / Digital Trends

fitbit versa 3 rating app zone

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Check fitbit versa 3 app clock settings

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fitbit versa 3 review app sleep

Andy Boxall / Digital Trends

Compared to Apple's fitness app, the Fitbit app is far more comprehensive and offers many details for the more committed exerciser. However, it's also accessible to someone who just wants the basics. For example, the GPS maps show heart rate zones and pace where you've worked the hardest, but it's all under a different tab and not mixed up with general data.

For more detailed information, you'll need to pay for Fitbit Premium, the subscription service for $ 10 per month. For most people, however, this won't be necessary. Watch faces are another area that can be further paid, with many of the watch faces paying a small fee before you can use them.

Software and battery

I've used the Versa 3 connected to the Fitbit app on an iPhone 12 Pro, and it's also available for Android phones. I keep coming back to the fact that Fitbit is so easy to use and that continues with the software. The Versa 3's app and UI itself don't take time to learn, aren't hampered by weird UI options, and are largely reliable too. However, the Versa 3 fell over once and got stuck on the dial. It had to be placed on the charger and held down for it to restart which then fixed the problem. The connection between the Versa 3, the app and my iPhone 12 Pro was great and syncing only takes a few moments.

Fitbit Versa 3 from behindAndy Boxall / Digital Trends

However, it is not a smartwatch. While the Google Assistant will respond to my voice and do what I ask and the Versa 3 will take calls, it is terrible at providing notifications and never really feels like a connected part of my smartphone like the Apple Watch does . Notifications don't interact and even though I've played with the settings several times, it still doesn't properly warn me of all incoming messages.

There are many additional features that add value, including Fitbit Pay, Spotify online only playback and offline Deezer support, a Find My Phone notification, and some short animated “coaching” workouts to follow. Before you check out the community aspect of the Fitbit app, you can challenge friends and join groups based on a common health goal. Perhaps the best part is that all of this is optional and none of the features are endlessly pushed as something you should be doing. Again, it adds to the Fitbit's overall friendliness, and you can get involved as you wish without pressure.

The battery life is better than most smartwatches, but not as good as most fitness bands. The Versa 3 lasted seven days with all-day heart rate monitoring and overnight wear, but without the always-on screen. It takes less than an hour to charge with the included proprietary magnetic charging base.

Price and availability

The Fitbit Versa 3 is priced at $ 230 or £ 200 and is available now at Fitbit, Amazon and other retailers.

Our opinion

The Fitbit Versa 3 is perhaps one of the most comfortable fitness wearables I've ever worn on my wrist. It's a true wear-and-forget device, not just from a hardware perspective, but also from its simple and effective day and night fitness and health tracking tools. As good as that is, it works against the Versa 3 too, because the boring design won't necessarily flaunt you.

Not really noticing the Versa 3 also highlights another of its strengths: comfort. It stays reliably connected to my phone, produces helpful and easy-to-read statistics, and has useful features that I might actually want to use, including the Google Assistant and call assistance. The GPS works fine and is another feature you don't need to “think” about, it only works when you need it.

The Fitbit Versa 3 is hugely appealing, provided you can live with the faceless design, and is really one of the few wearables that you can wear around the clock without any discomfort. The friendly, comprehensive functionality contributes to its attractiveness. However, you can find almost anything the Versa 3 does for a lot less money, or get something much better looking that is a real smartwatch for not much more.

Is there a better alternative?

If you're not worried about the Fitbit Versa 3's smartwatch design but love the fitness tracking aspects including GPS, then the Fitbit Charge 4 for $ 130 would be a cheaper alternative. If you want a smartwatch more than a fitness bracelet, the Apple Watch SE is our recommendation for iPhone owners, while Android owners should take a look at either the Samsung Galaxy Watch 3 or the Mobvoi TicWatch Pro 3.

If the prices of all of these alternatives are too high, the Honor Band 6 and Xiaomi Mi Band 6 can both be found for around $ 50 and offer many of the same features. No, the software isn't as slick as Fitbit's, but you won't mind the price.

How long it will take?

The Fitbit Versa 3 feels very durable from the strong strap to the aluminum housing and is waterproof up to 50 meters. The bracelet is easily interchangeable but uses proprietary fittings. Fitbit has regular software updates, and the latest versions have added new features that probably won't change for a while, which makes the Versa 3 great value for money if you want to use it long term. There's no reason to believe it won't take more than two years.

Should you buy one?

Yes. It's far fetched to call it a smartwatch, and the design is a bit bland, but otherwise this is a brilliant fitness tracking wearable that you'll love to wear and use every day, all day.

Editor's recommendations



25 Jun
Blog

How To Get Rid Of Chest Wrinkles

While many of us carefully and extensively care for our face with a skin care routine, the chest area is usually overlooked. Although chest wrinkles are a normal part of aging, they can shatter our confidence.

So what do you do when you have developed chest wrinkles? How do you keep it from deepening? They can't stop the signs of aging, but they can slow them down. Read on to find out all the reasons behind chest wrinkles and how to reduce their appearance once and for all.

What are chest wrinkles?

When you wake up one day and discover deep wrinkles on your chest and cleavage, these are the first signs of chest wrinkles. The skin in this area can also look creepy or saggy. If sun damage has occurred, you can also spot dark spots or dryness. Below are five reasons why you may have developed chest wrinkles. However, if you are more concerned about wrinkles on your hands, knees, and elbows, you should look into these simple tactics instead to reduce the signs of damage in those areas.

5 reasons why you have chest wrinkles

old woman with breast folds

1. The natural aging process

As we age, our bodies produce less collagen and our skin has less elasticity. In particular, the dermis, the middle layer of the skin, becomes thinner, making it more difficult for the dermis to retain moisture.

2. Sun damage

Skin that is regularly exposed to harmful UV rays can cause long-term wrinkles and sagging in the chest, a symptom of sun damage. In fact, 80% of visible aging is caused by exposure to UV rays from the sun. If you get sunburned from tanning or spend a lot of time outdoors, be aware that sunburn causes collagen and elastin to break down quickly. As a dermatologist Rachel Nazarian, MD told Byrdie Magazine, "Over time, sunlight and free radical damage break down collagen, making this already thin-skinned area of ​​the body even stronger."

3. Sleeping position

Are you a side sleeper? You may need to change your sleeping habits. Rachel also tells Byrdie that the two biggest causes of chest wrinkles are "loss of volume and recurring skin wrinkles." When sleeping on one side, the chest and neck are under pressure and the skin between the breasts compresses for hours and years.

As the New York Times explains, gravity forces the upper chest to go further past the centerline of the body than it should, which wrinkles the cleavage. If you are particularly well equipped (C or D cup and beyond), this sleeping position might be more of a problem for you.

4. Fluctuating changes in weight

Another factor is the stretching of the skin due to significant weight loss or weight gain. Weight changes to improve health are always positive, but if your body weight fluctuates, it can lead to deeper wrinkles. For example, your breast volume may change during and after pregnancy and breastfeeding, leading to more sagging or wrinkles around the breast.

5. Bras & shapewear

Unfortunately, the push-up bra that you wear can contribute to the development of your chest wrinkles. Push-up bras are designed to push your breasts up and together, and similarly, sports bras crush the skin between your breasts. This compression folds the skin between the breasts, further deepening the wrinkling.

3 ways to get rid of chest wrinkles

If your chest wrinkles are causing you a lot of grief, it is time to stop wearing those turtlenecks and follow some of these simple skin care tips.

1. Stop sleeping on your side

Avoid sleeping on your side or curling up in the fetal position as this will cause skin wrinkles. Instead, try to sleep on your back. Another option is to buy a chest pillow to keep you from turning on your side again. Or, for a DIY option, you can tuck rolled towels in and around your sides to prevent you from returning to your natural sleeping position.

2. Apply sunscreen with a high sun protection factor

Exposure to UVA rays prematurely ages your skin and leads to a loss of collagen and skin elasticity. To avoid this harmful exposure, apply sunscreen with an SPF greater than 30 daily. Also, look out for “Broad Spectrum” on the label as this formula protects you from both UVA and UVB rays.

The Lilikoi Mineral Defense Sport Sunscreen, for example, is a waterproof sports sunscreen for the face and body. Whether you are sweating in the gym or walking outside, it will protect your skin from sun damage during your outdoor activities.

3. Apply skin care products

We have collected a few Eminence organic skin care Products we believe are the perfect non-invasive breast wrinkle treatment. Eminence Organics Product Support Representative Nadira Kavanagh suggests starting with the Bamboo Age Corrective Masque. This lightweight formula contains a Natural retinol alternative designed to give the skin a firmer look.

If you have deep chest wrinkles, our Firm Skin Acai Exfoliating Peel offers important active ingredients to exfoliate and refresh the skin. With regular use of this peeling, the firmness of the skin is visibly increased, elasticity is restored and a younger looking complexion is visible.

To provide the skin with intensive moisture, Nadira recommends our Rosehip Triple C + E Firming Oil to smooth out wrinkles. This formula contains a moisturizing combination of rose hip oil, jojoba oil and sea buckthorn oil, which gives the skin a firm and plump feeling.

Nadira says: “Our Hibiscus Ultra Lift Neck Cream contains ours Advanced Instant Lift fX formulation to give an instant, toned look. "This should make the area look rejuvenated and toned, according to Nadira. You can also choose a night option that does the job while you sleep – our Monoi Age Corrective Night Cream for Face & Neck thanks to the use Monoi, a moisturizing oil from Tahiti, firms the skin and greatly reduces the appearance of wrinkles Argan stem cell complex.

Visit our Spa Locator to find the Eminence Organics Spa closest to you for more information on how to target wrinkles on the chest.

17 May
Blog

5 Essential Exercises for the Powerful Runner

Strength training is an important component for any high-performing and successful runner as it helps prevent injuries and build muscle strength.

When it comes to improving mileage, runners usually fall into one of two camps:

  1. The ones who just walk more
  2. Those who prioritize weight training

I know because I spent years in the first category.

Continue reading

17 May
Blog

Romanian Deadlift : How To Perform Like a Pro

Romanian deadlift is a variation on the classic deadlift that puts even more focus and pressure on the hamstrings than the original deadlift. This version of the standard deadlift works your hamstrings to a great extent, along with your forearm flexors and glutes. The main difference between actual and Romanian deadlifts is that the RDL puts more strain on the hamstrings and glutes than the original deadlifts.

This exercise will help increase lower body strength and promote better coordination. It also helps in reducing the risk of injury caused by impaired loading on the lower back. It is also beneficial in strengthening your core as well as the lower body muscles with little effort.

Below is the perfect way to perform Romanian deadlifts efficiently and without a lot of chaos.

How to Perform Romanian Deadlifts Like a Pro:

1. First stand with your feet hip-width apart and your hands shoulder-width apart. Next, hold a barbell in each hand just in front of your thighs. This is your starting position.

2. First bend slightly at your knees and roll your shoulders back. To fully engage your upper back, pull your shoulder blades toward your spine.

3. Now take a deep breath and push your hips back until your torso bends forward toward the floor.

4. While holding the barbell near your thighs, pivot it forward from your hips. Keep your arms connected to the barbell near you as you straighten your elbows.

5. As soon as you feel a stretch through your hamstrings, stop hanging on your hips.

6. Now breathe out. Now actively push your hips forward while using your glutes and hamstrings to pull your torso back to the upright position.

Things to be aware of:

1. Always remember to keep your shoulders pulled back during this exercise.

2. As you push your hips back, it is important to remember that you should never tilt forward at your waist. It should only happen because you are pivoting your hips.

3. Always maintain perfect posture and avoid rounding your shoulders and back.

4. Always remember to keep the dumbbells close to your thighs.

Romanian Deadlift Variations:

Once you are fully familiar with the traditional Romanian deadlifts, here are some variations of this exercise that you can try:

1. Romanian deadlift with stiff legs

This version of the Romanian deadlift targets your gluteus maximus muscles, hamstrings, erectors, and lats. It helps build strength and promotes muscle development in the back chain. This is really beneficial for athletes as it increases physical strength and promotes fitness. It also helps in increasing the flexibility of your body.

2. One-legged Romanian deadlift

This variation of the Romanian deadlift works primarily on your hamstrings, glutes, spine straighteners, and lats. It is an excellent exercise for improving joint function on your hips, increasing the well-being of your glutes and hamstrings, and positively influencing your physical strength and performance. They also help you by providing excellent posture and promoting better body balance.

3. Dumbbell Split-Leg Romanian Deadlift

This version of the Romanian deadlift is primarily aimed at your abdominal, back, oblique, ankle, and calf stabilizers. It is known to be a great compound exercise that helps promote excellent body balance. They primarily target your hamstrings and glutes, making great demands on your core muscles. It also aids in improving your mind-muscle connection and efficiently enhancing your athletic performance.

Frequently asked Questions:

1. Is RDL more complex than the original deadlift?

Yes, the Romanian deadlift is more complex than the classic deadlift because it is necessary to maintain a perfectly stiff and solitary spine throughout the exercise.

2. Is the Romanian deadlift safe?

Yes, RDL is completely safe to perform as it is one of the best exercises for building your rear chain and is easy to get to.

3. How many Romanian deadlifts should I do?

You should do at least 3-5 sets of 6-8 repetitions per workout if you're just looking to maintain strength. However, if you want to maintain both strength and strength, aim for 3-5 sets of 1-5 repetitions per workout.

16 May
Blog

5 Effective Stretches For Pain Relief

In the hustle and bustle of a muscular or toned body, we tend to avoid the neck as unfortunately most of us don't know the benefits of neck exercises. They rarely do anything to isolate the neck and make it stronger. And here's the good news: you don't need any equipment to get started.

When should you start doing the neck exercises?

In case you have neck pain at the end of the day from bad posture habits. It is highly recommended that you straighten your neck with all movements. These neck exercises mentioned below have been proven to relieve pain and relax the upper body.

However, if you are not in pain, there is still a good reason for you to include these exercises in your routine as they can protect your neck from injury.

And if you are a muscle building freak, there is no way you can go without neck exercises. It is highly recommended that you add these exercises to your routine. It only insulates the neck from injury, but it also makes it muscular and stronger. Additionally, this change gives you increased stability when lifting heavy weights for your other exercises.

Here are five effective workout sperm stretches for your neck, all of which offer benefits worth grasping at.

1. Flexion stretch

  1. Stand up straight with your feet shoulder-width apart.
  2. Put your arms on your sides and reach into the core.
  3. Pull your shoulder blades back and down.
  4. Slowly pull your chin toward your chest until you feel a stretch in your neck.

Time: hold it for 20-25 seconds

Repetitions: 2-3

2. Lateral flexion

  1. Stand up straight with your feet shoulder-width apart.
  2. Put your arms on your sides and reach into the core.
  3. Pull your shoulder blades back and down.
  4. Slowly pull your left ear onto your left shoulder until you feel a stretch on the right side of your neck.

Time: Hold it down for 20-25 seconds on both sides

Repetitions: 2 on each side

3. Cervical retraction

  1. Stand up straight with your feet shoulder-width apart. You can also sit up straight on a platform instead of standing still.
  2. Put your arms on your sides and reach into the core.
  3. Pull your shoulder blades back and down.
  4. Pull your chin back and pull it right over your chest.

Time: Hold it down for 20-25 seconds on both sides

Repetitions: 2 on each side

4th Levator Scapula Stretch

  1. Stand near the wall or door.
  2. Extend your left arm outward and now bend your elbow up, making an "L" with your hand.
  3. Pull your hand on the wall and come forward half an inch. It will help you compress your shoulder blade.
  4. Now move your head to the right so that the tip of your nose is pointing towards the shoulder.

Time: Hold it down for 20-25 seconds on both sides

Repetitions: 2 on each side

5. Door chest stretch

  1. Stand by a door
  2. Fly your arms outward with your elbows bent up.
  3. Pull your hands on the door and reach into the core.
  4. Lean your body forward until you feel the stretch near your collarbones

Time: Hold it down for 20-25 seconds on both sides

Repetitions: 2 on each side

Take that away

Neck exercises have benefits for everyone. These can relieve pain and strengthen the neck over time. All you need is continuity. Additionally, neck exercises can be done anywhere, anytime, which makes them most practical for those with a busy schedule.

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