27 Jan
Blog

Calorie Deficit: Easy Ways to Cut Down on Calories

What is a calorie deficit for weight loss?

To lose weight you need to consume fewer calories than you expend. When a person's daily calorie intake is less than their daily calorie expenditure, they are in a calorie deficit. If you take in more calories than you expend, you are not in a calorie deficit and you will not lose weight.

Every day the body needs to burn a certain amount of calories to do its job. Calorie needs vary based on the following criteria – age, gender, level of physical activity, etc.

Why is the calorie deficit important for weight loss?

Calories are the units of energy found in food and drink, and a calorie deficit occurs when you consume fewer calories than you burn.

The three components of the calories you burn or expend each day – also known as calorie consumption –

Resting Energy Expenditure (REE): The calories your body uses to keep you alive while at rest, such as respiration and blood circulation, are known as REE.

Thermal effect of food: This refers to the calories your body uses to digest, absorb, and metabolize food.

activity energy expenditure : It refers to the calories you burn during exercise and non-exercise activities like gaming or housework.

You put your body in a calorie deficit when you take in fewer calories than it needs to sustain these three components of calorie expenditure. If you do this regularly over a period of time, you will lose weight.

On the other hand, if you frequently feed your body more calories than it needs to do those tasks, you will gain weight. It's called a calorie surplus.

Is it enough to lose weight?

Maintaining a calorie deficit is essential for weight loss, but not the only one. Because the only factor that affects weight is calories.

To lose 1-2 pounds (lb) per week, a person would need to consume 500-1,000 fewer calories per day than their body needs.

When a person is lazy, they move only as much as needed for independent living, but do not exercise or engage in other physical activities. You should start exercising for 30 minutes every day if you can.

How do I achieve a calorie deficit?

A calorie deficit can be achieved by either eating fewer calories, increasing your physical activity, or a combination of both.

Because you may not have the time, energy, or enthusiasm to exercise every day, it may be easier and more sustainable to create a calorie deficit through diet rather than just exercise. Additionally, many people feel that exercise burns more calories than it actually does.

Put another way, it might be easier to eat 500 fewer calories each day than it might be to burn 500 calories through exercise.

9 easy ways to reduce calories

1. Drink fewer calories

Too many sugary drinks can undermine the weight loss process.

According to research, the amount of sugar in the diet influences weight growth. However, most of this could be related to ingestion of sugary beverages.

Beverages are easy to ignore as part of the diet. However, many sugary drinks are high in calories.

Unlike a variety of high-calorie foods, these drinks do not quench hunger and provide the body with insufficient energy. This makes it easy to consume excessively sugary drinks without realizing it.

2. Avoid packaged foods

Sugar, fat, and salt in highly processed meals like sugary drinks, fast food, candy, and cereal in the morning make these high-calorie items more appealing and encourage overconsumption.

If your current diet is high in highly processed foods, gradually replace them with the least processed alternatives. Replace sugary cereals with fruit and oatmeal or lightly salted dried fruit instead of consuming chips.

3. Favor healthy home-cooked meals

Eating home-cooked food can help you take control of your calorie intake. Home-cooked food is lower in calories than outside food. Try to eat more vegetables and fruits and avoid fried foods at home as well.

4. Drink enough water before eating

Drinking water before a meal can make you feel fuller and consume fewer calories.

One researcher discovered that drinking just 2 cups (500mL) of water before a meal reduced calorie expenditure by about 13%.

5. Eat more slowly

Take your time with a meal and chew slowly so you can feel full faster and eat less.

6. Fast intermittently

Intermittent fasting is a popular calorie reduction method that can help with weight loss.

With this diet method, you alternate your eating habits between fasting and eating phases.

It is particularly beneficial for weight loss as it makes it easier to gradually decrease calorie intake.

Intermittent fasting can be done in a variety of ways, so you can easily discover one that works for you.

7. Avoid fried food

Every fried meal adds a lot of unwanted calories and saturated fat. Choose grilled, fried, or poached chicken or fish instead of fried chicken or fish. Don't eat french fries either. A large serving of fries can add over 500 calories to a meal alone. Instead, check whether the daily vegetables or a side salad are sufficient.

8. Do not consume sauce with food.

Ketchup and mayonnaise can add more calories to your diet than you might expect. Adding 1 tablespoon (15 mL) of mayonnaise to your meal adds about 54 calories. Avoiding it is seen as a small but essential step toward reducing calorie intake.

9. Avoid consuming alcoholic beverages.

Many people find that giving up alcohol is an easy approach to losing weight. Because alcohol has no nutritional value, when you drink (drink) it, you're consuming empty calories, up to 500 calories for safely mixed cocktails loaded with syrupy sweeteners, fruit juices, and ice cream or whipped cream.

Another way to achieve a calorie deficit

exercises

Exercising is a crucial aspect of losing weight. If possible, a not very active person should aim to increase their daily activity level.

Find the exercise/exercises that fascinate or interest you the most. This can include things like:

Hiking, leisure sports, cycling, walking instead of taking the lift.

However, if you are interested in intense exercise, we have a diversion for you.

Best full body workout at home without equipment.

Precautions when in a calorie deficit

Don't skimp too much on calories.

A person's health can be at risk if they cut too many calories and don't get enough essential nutrients.

In order to function effectively, the body needs a certain amount of calories. If you cut off too many, you risk a variety of health problems, including:

Not getting enough nutrients can prevent you from building or maintaining bone mass, draining your brain of energy, and slowing your metabolism.

stay active

It would help if you continued exercising or increasing your daily activities to stay fit and active because relying entirely on eating fewer calories can make you lazy.

summary

Maintaining a calorie deficit is essential for weight loss. When a person's daily calorie intake is less than their daily calorie expenditure, they are in a calorie deficit. A calorie deficit can be achieved by either eating fewer calories, increasing your physical activity, or a combination of both.

Simple ways to cut calories include drinking fewer calories, avoiding sauces over food, and intermittent fasting. The other way to achieve a calorie deficit diet is through exercise. You can choose to burn off the calories you eat instead of avoiding those calories.

04 Jan
Blog

Garmin Venu 2 Plus Review: Premium in All the Right Ways

The Garmin Venu 2 Plus is an excellent smartwatch.

Garmin Venu 2 Plus in the test: Premium in the right way

RRP $ 449.99

“The Garmin Venu 2 Plus is a premium smartwatch in every way, also in terms of price. But if you consider rock-solid connectivity, a lot of data and control by voice assistants, it deserves its price. "

benefits

  • Solid connectivity

  • Telephone calls and assistant

  • Battery life

  • Strong GPS

  • Lots of data

disadvantage

  • High price

  • Unintuitive user interface

  • Some services are missing

I think it is very important that we get this review right by saying that I am not the target audience for the Garmin Venu 2 Plus. I'm on the wrong side of 300 pounds and the wrong side of 40, although the former is more likely to disqualify me. My idea of ​​a great workout is to park down the block to go to the donut shop. When Garmin contacted me and asked if I would like to check out their latest smartwatch, of course I took the chance. Well I didn't jump because fat men don't jump, but you get the idea.

I've been using the Garmin Venu 2 Plus for two weeks and while I'm not the ideal Garmin wearer, I can see where this watch is the ideal smartwatch for me. For most of my trial period, I wore the Garmin smartwatch that was paired with a Pixel 6, and also wore an Apple Watch SE that was paired with an iPhone 13 Pro for comparison purposes.

Here are my thoughts.

Design and comfort

The Garmin Venu 2 Plus is an excellent smartwatch.Adam Doud / Digital Trends

The Garmin Venu 2 Plus has a bright and crisp 1.3-inch AMOLED screen that is bright and easy to read in all situations. It's comfortable to wear, even though it's a little thicker. The three buttons on the side are easy to press and provide correct feedback when pressed. Each button has its own function, from starting an activity to entering menus, but new to the Venu series are the microphone and speaker.

The Venu 2 Plus is the first Venu smartwatch that makes and receives calls and controls your phone's assistant.

The Venu 2 Plus is the first Venu smartwatch that makes and receives calls and controls your phone's assistant. This is actually the feature I was looking forward to the most as I use the Google Assistant a lot throughout the day. Also, especially since I picked up the Apple Watch SE, I've gotten used to leaving my phone on my desk when I'm moving around the house and answering calls on my watch.

Using the wizard is similar to most other smartwatches, except that they can be woken up with a command word. The Venu 2 Plus requires you to press and hold the center button for a few seconds to connect. It's a little slower than I'd like (about three seconds), but it's not terrible in any way. Verbal responses play through the watch, just as you would expect when accessing the Google Assistant through a watch or headphones. Overall, it's a seamless experience.

Software and connectivity

What I liked most about the watch is the absolutely solid connectivity. As mentioned earlier, I wore both the Apple Watch SE and Garmin Venu 2 Plus at the same time, and both watches rang simultaneously for notifications each time. I expect this type of connectivity from the Apple Watch. After all, Apple is Apple. But with so many smartwatches and fitness trackers, frequent disconnections can be problematic. It even happens when you wear a Samsung smartwatch with a Samsung phone. But the Garmin stayed connected all the time, even when my phone was a house away.

However, the software of the Venu 2 Plus takes some getting used to. Most smartwatches use gestures in each individual direction for different things. The Garmin mostly sticks up and down, with only occasional swiping movements. The buttons all have different functions and rely on a press or a long press for different functions. I understand that there is only a limited amount of programming possible for three buttons, but even at the end of my two-week trial period I was still not used to all of the functions.

Notifications are extensive and detailed. The only gripe I could make is that the notification icons are limited. Weather, Google Photos, and Vivint Home Security notifications are all shown with the message icon. In fact, the icons that work and don't work are very different. It can get a little confusing trying to find specific messages. Also, some options for responding to messages are not straightforward. For example, when you reply to an e-mail, the phone opens the reply window. Replying to a text message is limited to a few preprogrammed replies.

The Garmin App Store has a decent number of apps and watch faces that mingle with other app stores, including Samsung and Google Play, that far outshines most fitness trackers like Fitbit and Xiaomi. Supported music services include Spotify and Deezer, but it lacks YouTube Music. Unfortunately, that's the service I'm subscribing to. Of course, the app functionality pales in comparison to the Apple Watch, but that would assume that both devices want to serve the same customer, which they aren't.

Health and Fitness Tracking

Before we dive into the fitness tracking aspects of this watch, let's pause to talk about philosophies. Apple certainly puts a lot of emphasis on health tracking and data. However, Garmin did not set out to develop a smartwatch. It should first create a health tracker that happens to work with your smartphone. This can be seen in areas like the Garmin Connect app, which is designed to give you as much data as possible. The Garmin Venu 2 Plus also tracks your heartbeat multiple times per second instead of once per second or even every few minutes.

Sleep data in particular is great information, and unlike the Apple Watch, tracking sleep doesn't cut your battery life by half or more.

I don't have the professional equipment to reliably record some training data (e.g. chest strap, BMI scale, O2 sensors, etc.), but the data I got from the Garmin Smartwatch is valuable. Sleep data in particular is great information, and unlike the Apple Watch, tracking sleep doesn't cut your battery life by half or more. For those who really collect data, the watch can also process inputs for tracking water usage or women's health. These have to be entered manually, of course, but it's nice to have all of this information in one dashboard.

Exercising, which to me means walking around the block, gives you even more data, including a map of your route, speed, average heart rate, climbs, pace, and more. The Apple Watch gives you similar data, both in bed and on the go. Apple even adds other protections like AFib detection and fall detection, both of which are important from a day-to-day safety perspective. Garmin has a feature that detects high-G events (read: falls) while a measured activity is in progress, which notifies emergency contacts if you trip and fall while running. That's nice, but only during measured activities, not all the time.

Performance and battery

Simply put, the battery life is amazing. Garmin advertises with around nine days of battery life, with a full AMOLED display and heart tracking that measures several times per second. The battery is drained when you add GPS and music streaming, but for everyday use this watch just keeps going.

When testing alongside the Apple Watch SE, the difference in battery life was sobering. I had to replenish the SE almost every day. In contrast, I only charged the Garmin watch twice during my two-week trial period. Even before I set up the Apple Watch SE for sleep tracking, it was maxed out for two days before the charger was needed.

The Garmin Venu 2 Plus is an excellent smartwatch.Adam Doud / Digital Trends

When I talked to Garmin about my upcoming Disney trip, they asked me to start a hiking activity with full GPS at the beginning of a day in the park and to check the available data at the end of the day. The battery can handle constant GPS contact and aggressive health measurements for an entire day. While this review was being written prior to this vacation, I'll be testing this out.

When I first started using the Apple Watch, I was amazed at how Apple was able to create apps that were so fully featured compared to the rest of the industry. The Garmin Venu 2 Plus offers an equally enlightening experience when it comes to battery life. Even if you turn on the GPS and keep playing music, you still get eight hours. Nothing else I've tested before comes close.

Price and availability

The Garmin Venu 2 Plus will hit the market on January 4, 2022 and can be purchased from Garmin for a fairly high price of $ 450. Garmin is quick to point out that all health monitoring is done without a subscription, which is fine, but Garmin has a legacy of high-priced hardware and the Venu 2 Plus definitely continues that.

Our opinion

Overall, the biggest thing about the Garmin Venu 2 Plus is the price that makes me pause, but that too comes from a man who doesn't work. Still, the battery life is fantastic, the connectivity is hard to beat, and the additional ability to take calls and use a voice assistant really rounds off the package for me. There are cheaper alternatives, and just as the Apple Watch SE taught me that apps are important, the Garmin Venu 2 Plus taught me that battery life is also very important.

From a software standpoint, the Garmin has a steep learning curve, but once you get it, it's easy to use and surprisingly robust. Receiving notifications as soon as they touch and respond to your phone is often not as smooth on devices that are supposed to be a smartwatch first and then a fitness tracker. Garmin really offers a complete package here with very few compromises.

There is no doubt that this is a premium device after a niche clientele. Garmin is number one in the fitness world, even above the Apple Watch, and it's not hard to see why. Not only are you a device dedicated to monitoring your health, with a range of accessories to help you do so, but you also get a fully functional smartwatch that has those basics too. That makes the Venu 2 Plus a compelling product if you have the budget for it.

The Garmin Venu 2 Plus is an excellent smartwatch.Adam Doud / Digital Trends

Is there a better alternative?

If you fall into that category of customers Garmin is looking for, no. This is it, with the possible exception of other Garmin offerings. If you're a general smartwatch user, the answer becomes less clear. If you're using an iPhone, the Apple Watch Series 7 is better in many ways, with the notable exception of battery life. In the world of Android, the water is getting murky. The Samsung Watch 4 with Google and Samsung's new version of WearOS is very appealing. Regarding less expensive options, boy, hello, there are options. But none of them will keep up.

How long it will take?

Garmin products are known for their build quality, and I can confirm that with this smartwatch too. The watch has a Gorilla Glass 3 dial and can be worn for swimming up to 5 ATMs or about 50 meters. Garmin products also typically come with a one-year warranty.

Should you buy it?

Yes. The Venu 2 Plus is a fine smartwatch and shouldn't even be a smartwatch. PR talk aside, this is a really nice wearable that gives you a ton of health data and features in a single, admittedly expensive, package. If you are into sports (which some may refer to as something other than "fitness") this watch is a breeze. If you want a smartwatch that will last more than a weekend, you have it. If you're not sure that your next smartphone has the same operating system as your current one, this watch works both ways. Your bank account might not be a huge fan, but you can love a lot here.

Editor's recommendations



21 Nov
Blog

7 Ways for New Coaches to Become Better Coaches

Many Breaking Muscle writers are skilled trainers. Some are masters or on the way to mastery. I am honored to write among them and I read most of their articles because I am a scrub – a new coach. I feel like part of my job as a new coach is insatiable learning as much as possible and as often as possible from a variety of sources and this website has been a great resource.

As luck would have it, my best and most amazing resource was my own home, CrossFit LA, one of the original ten CrossFit gyms. Owner Andy Petranek has looked after many great coaches and athletes, including Breaking Muscle's Becca Borawski. I feel humble to be tapped into as the newest student under his wing. Although I've been coaching and programming for the CFLA's Prodigy Teen program for about a year, the transition to life as an adult coach offers many more lessons.

Today I am sharing my seven most important lessons that I learned as a new coach. I know that for so many new gyms starting up every month, there are at least as many new trainers looking for knowledge.

1. Insatiable, learn as much as you can, as often as possible.

I study every day. I'm studying anatomy. I study weight lifting books and videos. I register for seminars and workshops. I watch great coaches carry themselves and talk to people. I'm not just learning from CrossFit trainers, either. One of the most influential coaches for me in the last five years was a spin instructor of all people. I explore why he is so effective with his students and how he can motivate them to move better. Every single trainer in my gym has a strength that inspires me. I try to learn as much as possible from their strengths.

2. Talk to all coaches at all times.

It's not enough to watch great coaches in action, but sometimes that's all you can do, like: Talk to them all. Decide on the technical and mental aspects of coaching. Put them in a corner with any questions about programming, class flow, or motion sequences. You will find that great trainers are more than willing to share their knowledge. Often times they will tell you stories about their beginnings and those stories will do you very well. You will find that you are not the only new trainer in the world who is nervous or loses breath while warming up. Even the big ones were once nervous wrecks.

3. "Copy good artists, steal great artists."

That's what Pablo Picasso said. Steve Jobs made a living from it. And what the hell if I'm above them or this philosophy. I steal warm-ups that I love. I steal clues. I steal entire speeches on purpose. What I steal is what appeals to me as an athlete. Even if I use what I steal as a guideline until I'm confident enough to take it all on my own, I still have to deliver it from a place of authenticity.

4. Set a good example.

I often think about what I'm going to ask of my teenage athletes and probably my adult students. Essentially, I am asking them to take risks, not silly risks, to harm themselves, but I am asking them to step out of their comfort zone and face places of fear. And that's risky. I feel like if I don't live by it, why should you trust me? If I ask students to act from a place of real effort or to become vulnerable to practice, I must do so myself. I have to be my own best student or I'm just full of words and shit.

Coaching, coaching training, becoming a better coach, coaching tips

5. Separate the athlete-self from the coach-self.

This has been one of the most difficult lessons for me. I'm not the best athlete in our gym and some of our best athletes and coaches have reminded me that this is not the point of great coaching. When I'm stifling everything I have to offer with the embarrassment that I can't deadlift twice as much as my students, then I'm not showing off my best talents as a coach. If I have the ability to get in touch with a student and make them move better, then I've done well as a coach. My deadlift has nothing to do with this ability.

6. Be prone to reviews all the time.

I am not a jumping chicken and have had many life experiences that have taught hard life lessons. What I know from this maturity is when to be humble and receptive when I have a lot to learn. Even if I've been to hell and back in my life, as a new coach I still need a lot of guidance and training. My ego is all but wiped out in the evaluation process, and that's the way it is. And a good rating, especially when it is difficult, is the quick way to get better. The more comfortable you feel with feeling uncomfortable and sitting in the spot, the more you will learn. Also, you can memorize every bit of information that comes out of a trainer's mouth, but until you put it into practice to be evaluated and refined, it is all information.

7. Rely on current strengths.

I know I was tapped into by one of the most respected CrossFit trainers for a reason. Although I'm not the best athlete and coaching is a new venture for me, I know that connecting with people is my strength. I am approachable and sociable. I am empathetic. Students feel safe with me and hopefully they can grow as athletes in this safe space that I offer them. All technical information and the biomechanics of the body are learned, but this connection is either taken for granted or takes many years. And for the moment, until the other stuff is embedded, I rely heavily on that natural gift.

We cannot know everything when we start something new. That is a stupid and presumptuous notion. The road to championship is a long and humble one, but it is endlessly worthwhile. It's one that I like to be on. I know patience is part of the journey and I can only hope that one day, years later, as I continue my never-ending pursuit of learning, I will have motivated athletes, better exercise, and new coaches as a resource if they go ahead on their own way.

Photos courtesy of Shutterstock.

28 Oct
Blog

7 Unusual Ways To Use Facial Recovery Oil

We called it Facial Recovery Oil, but our customers call it Liquid Gold. For enthusiastic fans, this extraordinary golden oil is one of our most popular and revered products and has almost cult status. The benefits of this miraculous face oil extend far beyond moisture: this oil, made from organic and biodynamic® ingredients, solves a multitude of problems on the face and body.

Would you like to know more? First, let's take a look at why this skin care product is so unique and effective. Then we dive deep into the seven ways to use Facial Recovery Oil that you may not have known about.

7 Benefits of Using Face Restoration Oil

Why is facial oil so unusual?

One of the Greatest Overall Benefits of Facial Recovery Oil? The fact that it's part of Eminence Organics' award-winning Beyond Organic Collection. The products in this collection are made with certified Biodynamic® ingredients – which means they are not only free of synthetic chemicals like all our organic products, but are also grown in a closed agricultural process to ensure the health and longevity of a farm.

Rather than viewing agriculture as a means to an end (like many modern farming practices), the Biodynamic® Farm is a beautiful, complex ecosystem filled with plants and wildlife. The Biodynamic® Farmer works in harmony with the natural cycles of the sun, moon and stars in order to bring every plant to its maximum nutritional power. The farmer applies sustainable practices to achieve the healthiest harvests while protecting and healing the earth by using only natural solutions from their own farm.

The result is the pure and effective ingredients of our Beyond Organic Collection, such as the anti-aging clary sage, the balancing ylang-ylang, olive and sesame oil, which are contained in our Facial Recovery Oil. Each product contains caring ingredients that contain even more vitamins, nutrients and active ingredients than conventional organic ingredients. Studies have shown that Biodynamic® ingredients contain an average of 30% more antioxidants and 47% more vitamin C.

TV personality Whitney Port recommends the oil on her blog and podcast, With a joke. She says: “… the (product) I love right now is Eminence (facial recovery oil). (It is) a natural face oil that is just so luxurious and radiant and I use it at the end of (my regimen), especially when I want to have even more shine … "

Hollywood stars have also noticed the skin-nourishing effects of the oil Cameron Diaz she recommends keeping her favorite oil in her beach bag: "A drop goes a long way to relieve the dryness of your skin from sun and water. A drop on each cheek after a shower will work wonders."

7 ways to use facial oil

1. Signs of aging in the neck area

Facial Recovery Oil has many uses and one of them is to moisturize and tone the skin in the neck area. Thanks to the ingredients olive and sage leaf, the oil improves the visible signs of aging on the neck with regular use and gives the delicate skin a plumped shine.

2. Keratosis Pilaris

Have you ever worried about "chicken skin"? Officially known as keratosis pilaris, these bumps form in hair follicles, often in the arm, thigh, or buttock area. A lack of sebum and fatty acids causes these protein clots. If you want to address this issue, a generous use of Facial Recovery Oil will make the appearance of these bumps go away.

3. Puffy eyes and crow's feet

Did you know that Facial Recovery Oil is especially good for the eye area? The key ingredients provide the eye area with intense moisture to reduce the appearance of fine lines and puffy eyes.
A combination of clary sage oil, sage leaf extract, olive oil and ylang-ylang soothes and soothes the complexion and deeply moisturizes the complexion. Because there are fewer sebum glands around the eyes, the oil provides the extra moisture needed in an area that is extremely prone to dryness.

4. Chapped lips

Free from parabens, perfumes and harsh chemicals, Facial Recovery Oil soothes dry, chapped lips. When environmental stress or dry climates rub your lips, the oil will soothe your wrinkles with a single drop. Then fill up your pout with our Cinnamon Kiss Lip Plumper.

5. Dry cuticles

After applying the facial oil to your complexion, why not rub the remaining traces into your cuticles as well? Soften irritated dry cuticles and keep your nails hydrated, healthy, and strong.

6. The appearance of uneven skin tone

Vitamin E and the herbal ingredients in Facial Recovery Oil target the appearance of uneven skin tone on your cheeks. With regular use, the skin appears smoother, more even and refreshed. Beauty editors at The fashion spot testify: "We discovered this oil three years ago and we cannot imagine life without it."

7. Stretch marks and surgical scars

For skin problems such as stretch marks and surgical scars, the intense moisture of Facial Recovery Oil increases elasticity and improves the firm appearance of the skin. Clary sage oil, a key ingredient in this formula, contains moisturizing properties that are important for improving the appearance of damaged skin.

How Do You Use Your Bottle of Facial Recovery Oil? Let us know in the comments below or join the conversation on social media.

17 Aug
Blog

5 Ways to Get Client Buy-in and Increase Client Retention

When the customer feels involved in the evaluation and programming process, they feel important and lead to better adoption and better results.

Put yourself in the shoes of your potential customer. Why should you spend a lot of money training with someone you barely know? Or how do you hold them back when they become customers? The answer lies in the buy-in.

Do customers buy what you sell?

Continue reading

12 Aug
Blog

5 Ways to Get Client Buy-in and Increase Client Retention

When the customer feels involved in the evaluation and programming process, they feel important and lead to better adoption and better results.

Put yourself in the shoes of your potential customer. Why should you spend a lot of money training with someone you barely know? Or how do you keep them coming back as customers? The answer lies in the buy-in.

Do customers buy what you sell??

Continue reading

13 Jul
Blog

3 Ways to Address the Myth of Good Posture

The balance of strength and flexibility across your body's muscles and joints is what is really required in thinking about the importance of posture.

Not many words make people move in their seats like the word posture does. Chances are, reading just made you straighten up. What did you do? How are you sitting now

When most people think of good posture, they think of sitting and standing with shoulders pulled back. Trying to hold this position can be tiring.

Continue reading

13 Jul
Blog

3 Ways to Address the Myth of Good Posture

The balance of strength and flexibility across your body's muscles and joints is what is really required in thinking about the importance of posture.

Not many words make people move in their seats like the word posture. Chances are, reading just made you straighten up. What did you do? How are you sitting now

When most people think of good posture, they think of sitting and standing with shoulders pulled back. Trying to hold this position can be tiring.

Continue reading

08 Jul
Blog

4 Ways To Run More Efficiently

Incorporating running into your fitness routine can work wonders for your body, as long as you do it properly. It can help improve your cardiovascular performance and aid your weight management as well. However, as with any other exercise, there are a few points you need to keep in mind to ensure that your body is prepared for the activity you are about to do. Pushing your body too quickly can end up fatigue or injury to you. The quality of your run can also be compromised if your body isn't ready to conduct a sweat session.

If you want to run more efficiently and improve your overall running performance, here are some tips you can incorporate into your fitness regimen.

  1. Stretch before running

An effective way to prepare your body for a strenuous run is to stretch your muscles. You want to loosen up your joints and limbs so that your movements flow more easily through your body. Before starting, stretch for a few minutes to increase your heart rate and slowly warm up. This will help you avoid abrupt pain that can occur as you increase your exercise intensity.

When loosening your body, start with your neck and arms. You need to be flexible as they are vital parts that allow you to run longer and faster. Once your upper body is supple, focus on your leg muscles. Your thighs, calves, and ankles are put under the most strain when you start running, so you need to stretch them well. Aim for all muscle groups as you stretch and make sure you don't feel any stiffness before running.

Remember, if you have good mobility and range of motion before starting your runs, it will be easier for you to maintain your pace and also have enough strength to finish each session strong.

  1. listen to music

Occasionally, you may find yourself lacking the motivation to begin your run or having difficulty maintaining your pace. You may find yourself running in the middle of a workout or breaking your rhythm when you don't feel like doing it, which can further deplete your energy. One way to fix this is to make your run a pleasure with music.

Listening to songs with a steady beat can help you maintain your running pace. It can also help wake you up if you're shy about exercising. For example, if you are planning a less strenuous run, you can listen to songs at 120 to 125 beats per minute (BPM). The tempo of songs with this BPM range works well if you want to jog rather than run with maximum effort.

However, be careful when walking while listening to music. Using a treadmill or running on a jogging path or indoor track allows you to turn off background noise and focus on your playlist while exercising. On the flip side, if you prefer to run outdoors, it's best to keep 28's running tips in mind. When you are outdoors, you are exposed to various external factors. Therefore, pay attention to your surroundings to avoid accidents.

  1. Fix your form

Observing the correct posture and targeting the correct muscles during each exercise is an effective way to get the most out of every movement. For example, if you want to deadlift with dumbbells, you need to make sure your posture is good to avoid muscle and back pain. The same principle applies when you are running. If you want to become a more efficient runner, it is important that you practice the correct running form and not do the exercise with poor posture.

You don't want your body to use too much energy with excessive and unnecessary movements such as moving your arms too much or lifting your feet too high with every step. This can affect your breathing and shorten your running time. You can also injure yourself if you don't pay attention to your technique while running.

Try to observe how your body feels when you are in motion, and notice how you move your limbs and torso. It can also help you run longer and faster if you try to keep your arms close to your body while keeping your back straight. Additionally, you can practice your steps to see how your muscles feel as you move. Once you find a comfortable shape, try to keep it in place every time you run.

  1. Build up your strength

As you get used to running, you can see some changes in your body. You may find that your legs become firmer or your overall body improves. This is not uncommon as running is a form of physical activity that targets different parts of your body.

Although running is an effective fitness program, you are still prone to muscle imbalances that can affect your performance. If you want to optimize your body's performance while running, it is beneficial to build up your strength and balance the distribution of strength throughout your body.

For example, your core plays a role in keeping you in great posture while running. It also helps reduce the overall effect of your movements on your joints. So if you want to improve your running quality and break your personal records, you can invest in strength training and muscle building. This way, every time you run, your body is in optimal shape to perform a high-intensity activity.

Final thoughts

Running is a great form of exercise with several benefits for your overall physical health. It can improve your cardiovascular endurance and aid your weight loss. It's also a way to help you relieve stress after a long and busy day.

If you want to improve your overall running performance, it is important to think about how you are preparing for your workout and how you take care of your body outside of your running sessions. For example, stretching your muscles before you start and building your overall strength can go a long way in making your runs more efficient.

07 May
Blog

8 Ways To Boost Your Immunity – Pandemic Is back

Immunity plays an important role in fighting disease. This also applies to Corona.

The immune system is supposed to fight off diseases and viruses. Unfortunately, many things can affect the immune system. This prevents our bodies from fighting diseases effectively.

Your physical fitness alone will not harm your immunity, although it does play an important role in building it.

FOOD

Habits

BREATH & MEDITATION

EXERCISE

CONFIRMATIONS

SLEEP

EMOTIONS

PERSPECTIVE

Immunity-boosting foods

These are some of the superfoods that you can use to boost your immune system to fight CORONA:

GARLIC

2 to 3 cloves in raw form once a day

GINGER

Boil 2/3 g of ginger extract in water or tea and have daily

TURMERIC

1 to 2 g with warm milk daily

ALMONDS

3/4 almonds soaked overnight

CITRUS FRUITS

A glass of orange juice or fresh lemonade every day

GREEN TEA

2 to 3 cups a day

exercise

It is known that exercise has a profound effect on the normal functioning of the immune system. For example, every exercise mobilizes billions of immune cells that are able to kill virus-infected cells.

Some exercises you can do indoors:

  • Yoga, stretching, climbing stairs, skipping
  • Make sure you get up and walk 100 steps around your house every 30 minutes.

If you can go outside

  • Walking, jogging, cycling

To sleep well

Our body has an amazing ability to heal itself. We don't have enough time for that. A good night's sleep can do wonders for our overall health and boost our immunity.

When we sleep, our body is in a repair mode and healing of the main organs occurs. Sleeping well not only helps you wake up fresh and full of energy, it also helps you deal with everyday problems much better. It calms your mind and reduces stress. Most importantly, it helps rebuild your immunity.

  • Avoid watching TV 30 minutes before bed
  • Cultivate the habit of reading a book before bed
  • Take a hot water bath before going to bed
  • Put on soft, calming music
  • Don't carry your daily stress and tension to bed. Keep away from all electronic devices
  • Try meditating for a few minutes before you spell

Good habits

Although we live stressful and demanding lives, we can still develop habits that will help us live healthier lives.

Here are some healthy daily habits that can help you boost immunity and fight coronavirus …

  • Wash your hands with soap frequently during the day
  • Drink as much warm water as possible

EMOTIONS

FEAR acts as a trigger for the negative spiral of emotions that is pulling you down. Anxiety leads to stress, anxiety, sacrifice, anger, regret, guilt, and pressing the panic button … which leads to more fear.

This process is detrimental to physical well-being and ultimately leads to a weakening of the immune system.

Here are some tips for dealing with negative emotions, especially your fears:

  • Be in the Right nowbecause fear is mostly about future events.
  • Be grateful for everything you have in the present moment and think that you are Blessed.
  • Let go of all your resentments, anger, regrets, and guilt. Be Kind and forgiveness. This helps you focus on the present rather than the past.
  • Whatever you do love to do it with full attention to this job.
  • Listen to a few enchanting music or better yet, hum songs to yourself that you love to sing
  • Move your Focus from the future to the presentwith the understanding that the future is only in our imagination. What you think cannot happen at all.
  • To have Trust in the bigger plan that we are all part of it.
  • Bring your attention to your breath every few minutes. Focus on your breath will also calm your mind.

Here is a little breathing exercise you can do. This is part of the SKYTM healing technique. It will take about a few minutes to practice and help you return to the present moment and remove all stressful / anxious thoughts from the mind.

You must breathe in a 4C pattern and keep your eyes closed during this exercise. You can practice this as often as you'd like. You can do this while sitting or lying down.

4c breathing

C.continuously, C.connected, C.yclic and C.onscious

(Watch your breath)

Step 1: Breathe eight times in a 4C pattern

Step 2: Before you can hear the sound of your breath, breathe 4 cycles of “Take a Short Breath” and “One Long Breath”

Step 3: Inhale 4 "For Short Breaths and One Long Breaths" cycles when you cannot hear the sound of your breath. This is called breathing in the silence.

Step 4: Return to normal breathing. Without opening your eyes, watch thoughts come and go in your head.

meditation

Here are two simple meditations that you can practice. These meditations will help you better manage your emotions, calm your mind, and focus your focus on the present moment.

Meditation 1: (time 10-15 min)

  • Sit in a comfortable position or lie down. Gently close your eyes. Take a deep breath. Make sure to focus on how you are breathing.
  • Imagine inhaling positive energies, love and light with every breath you take. Everyone exhales all of your toxins, bad feelings, negative energies, stress, anxiety.
  • Keep going until you feel completely cleansed, stress-free, and relaxed.

Meditation 2: (time 10-15 min)

  • Sit in a comfortable position or lie down. Gently close your eyes. Take a deep breath and focus on it.
  • Visualize yourself in every peaceful place in nature. Feel the breeze blowing, the grass under your feet. You breathe and look around this beautiful place.
  • Tell yourself when you run out of thoughts – I am peaceful.

CONFIRMATIONS

Affirmations are positive statements that you can use to combat limiting or negative thoughts. If you repeat them often and believe in them, you can make positive changes. Affirmations are easy to use and are just examples of positive self-talk. As you change your mindset over time, you will become resistant to unhelpful thinking. And the more positive affirmations you have, the better your life will be.

Here are some statements you can use to change your belief systems and negative thought patterns.

perspective

The perspective has many definitions, e.g. B. Understanding what is important and what is not the ability to see things in their true relationship or relative importance. Often times, when you change the way you look at things, the things you look at change. Everything in life happens for a reason. Here are some ways you can broaden your perspective on life's challenges.

  • Be good at accepting change. Change is the only constant phenomenon in life. Accept change.
  • Keep it up. Don't let your past baggage of guilt, regret, resentment, and anger pull you back. Let go and keep going.
  • Be grateful for all that you have. You are always blessed. Hold your heart full of gratitude.
  • Trust the universal process. We are all guided and protected in every moment. Have faith.
  • Have a higher perspective and understand the bigger plan. We are all part of this larger plan. Be careful.
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