Women’s Fitness Apparel – Choosing the Right Workout Clothes for Your Body

Why It Matters

Most of us already know that when we look great, we feel more confident. That feeling definitely applies to our workout attire – a cute outfit will help you work harder and encourage you to keep working toward your fitness goals.

The Right Support

Bigger chested girls will want to look for more supportive tops that have: 1) adjustable back hooks and wide shoulder straps, similar to your regular bras, 2) removable inner cups for added support, and 3) fuller coverage all around to keep it all held in. Unfortunately, you’ll need to invest a little more money than smaller-chested ladies to keep your lovely ladies supported and happy.

Don’t forget bottom support either! Look for bottoms that provide lift for your buttocks and compression for your thighs. Not only will they feel great on a run, but your lower half will look amazing too.

Length is Key

Pay attention to the length of both your tops and bottoms. Tops that are too short will ride up when you’re running or doing downward dog, but tops that are too long will actually accentuate any extra curves in your mid-section and end up being even more unflattering than the shorter tops. Especially if you are curvier, look for tops that end just above the widest part of your hips and slightly below the tops of your pants.

For bottoms, try to avoid pants with very low rises (just below the belly button is flattering on most shapes) and aim for wider waistbands to keep your tummy tamed. If you prefer full-length pants (great for yoga and gym workouts), a slight flare leg is flattering on all shapes. If you prefer shorter lengths (great for running, cycling, and most sports), a fitted Capri keeps your thighs compressed while giving your calves some extra breeze. If you are self-conscious about your legs, stay away from tight full-length styles. Also avoid loose capris, which will just make your thighs look bulkier.

Performance-Enhancing Fabrics

Thanks to breakthrough technological advances in the last several years, you now have the option of finding workout clothes that incorporate the latest technologies at all different price points. The most relevant technologies are: 1) moisture wicking fabrics, 2) anti-bacterial finishes, and 3) more durable fabrics in polyester and nylon blends. Though it recently started making cotton tees, Under Armour became a huge hit when they pronounced “Cotton is the Enemy.” The reason is because when you sweat in cotton, it starts to feel heavy and weigh you down, whereas some of the newer moisture managing fabrics actually draw sweat away from the skin and evaporate quickly so you can keep going and going.

The best news is that you no longer have to pay an arm and a leg to get these new performance enhancing technologies.

Be Forgiving

Be kind to your body and opt for styles that are most flattering to your shape. If you feel self conscious about your upper body, go for tops that are flowier or have a slight flare. Regardless of your size, stay away from tops and bottoms that are too tight, or you might actually create unseemly rolls that you don’t even have! Also, make sure that you have a comfortable range of motion – try doing different stretching positions, jumping jacks, etc. in the dressing room before you buy.

Miss Versatile

Choose versatile clothes that will look just as cute at the gym as they will on your weekend errands or a casual brunch with the girls. Not only will it ensure that you don’t end up wearing tacky colors and prints that you normally wouldn’t be caught dead wearing on the street, but you’ll also be able to justify spending a little extra on your workout clothes since you are getting a bigger bang for your buck!

Finally, don’t forget to have fun with your workout fashion, just as you do with your street fashion – getting fit and healthy is a lifestyle, so treat your workout clothes with as much care and attention as you do the rest of your wardrobe. Your body will thank you!

How You Can Combine Foods For Optimal Nutrition

Combining foods makes eating more interesting and gives room for creativity. However, there are great nutritional values in combining foods and how they are combined matters a lot. There are some food nutrients that may not be easily absorbed by the body but when you blend them with other foods, they become available to the body with ease. Here are some of these combinations.

Broccoli and Mustard

Raw broccoli contains a cancer fighting compound known as sulforaphane but when you cook your broccoli, you are exterminating the enzyme known as myrosinase which renders sulforaphane accessible to your body. So, when you blend your broccoli with mustard, you will be making use of the extra dose of myrosinase in mustard to aid your body in absorbing more sulforaphane from broccoli.

Tomato and Avocado

Taking tomato and avocado together, either as a salad or sandwich, will boost the nutrients intake of your body. Tomatoes contain antioxidants known as carotenoids and these antioxidants are easily absorbed into the body when used with safe fats. Researchers discovered that the combination of tomato and avocado has the ability to boost the absorption of antioxidants in tomato by 15 times more than when the tomato is taken alone. If you don’t like avocados, you can make use of other safe fats like flaxseed oil or olive oil.

Onion and Whole Grains

Your body needs zinc, a vital trace mineral that helps in appropriate growth as well as sustenance of your body and its immune system. Whole grains are good sources of zinc and boosting your whole grain sandwich with sliced onion will ensure that sulfurous compounds are introduced which help in increasing the uptake of zinc by the body.

Banana and Yogurt

Have you ever taken banana and yogurt together before? If you have not, you better try them. The combination is great for your body after a workout. The banana provides the carbohydrate that your body needs while the yogurt provides the protein that will repair your worn out cells. The protein in this blend reduces the absorption of liquid carbohydrate which in turn leads to the reduction of your post-meal rapid blood glucose rise. In addition, when these two foods get into your stomach, the nutrients from banana will feed the good bacteria you drank in the yogurt in order to enhance your immunity.

Spinach and Olive Oil

Vitamins A and K in spinach are fat-soluble vitamins that are not easy to absorb when there is deficiency of fat. The best combination for spinach is olive oil because it contains high mono-saturated fat content, which is good for the prevention of heart diseases. If you are not a fan of olive oil, you can make use of sesame oil, flaxseed oil or any other nut oil.

The Fitness Boom

While the worlds of sports and fitness are intertwined, it was not until the 1970s that popular culture was ready to accept fitness as eagerly as it had accepted sports. Fitness had not yet taken on its importance for improving health, and popular opinion likened fitness to work and manual labor. In the 1940s and 1950s, few participated in fitness willingly. Among those who did were Jack LaLanne, Victor Tanny, Joseph Gold, Joseph Weider, and Les and Abbye “Pudgy” Stockton. These fitness pioneers, among others, drew people to the beach in Santa Monica, California-the original Muscle Beach. Visitors came to watch their feats of strength and acrobatic displays. More and more viewers became participants, and these people, originally on the fringe, became a part of the cultural mainstream. Jack LaLanne, Vic Tanny, and Joe Gold all started gym chains with bodybuilding as their main focus. Due toPage 602 the influence of Abbye “Pudgy” Stockton, women were introduced to the muscularity and strength that came with bodybuilding. No longer reserved for just for “strongmen,” bodybuilding brought about a change in the mindsets of all those who visited Muscle Beach.

From the seeds planted at the Santa Monica came Venice Beach, the home to bodybuilding legends Arnold Schwarzenegger, Frank Zane, and many, many more. Venice Beach in the 1970s brought with it a fitness explosion across the globe. Not only did bodybuilding become mainstream, but the popular opinion of fitness changed dramatically. Americans in the 1970s would do anything to improve their health and fitness.

Sports and athletics grew in the 1970s as well. Women became increasingly more interest in participating in sports; however, very little funding was available for the development of woman’s athletics. A landmark law was passed in 1972. Part of a series of educational amendments, “Title IX,” legislated gender equity in athletics. Not only were women becoming more active and more physically fit, a law now existed that called for equal funding and equal opportunity for female athletes. On 21 September 1973, female tennis star Billie Jean King defeated Bobby Riggs in the first-ever winner-take-all “Battle of the Sexes” tennis match. The hoopla surrounding this event-and its outcome-provided even more incentive for women to become involved with sports and fitness. By 1977, a record 87.5 million U.S. adults over the age of eighteen claimed to be involved in some sort of athletic activity.

The fitness industry continued its growth into the 1980s. Gym owners tailored their facilities to attract customers and new gyms opened around the United States and around the world. A healthy lifestyle was becoming a part of popular culture. No longer was it unfashionable to be athletic, strong, or healthy. With the development of new technology, health and fitness were able to make their way into homes. Fitness tapes became available in the early 1980s and continue to encourage those to whom a gym or health facility may not be accessible. Innovators such as Jane Fonda and Richard Simmons were able to bring their exercise programs to a new population. Joe Weider became a significant force in bringing health, fitness, and bodybuilding as close as the mailbox through his magazines and pamphlets. Because of fitness pioneers such as Weider, Gold, Fonda, and Simmons, fitness continues to play a significant role in modern society. The importance of being in good health and physically fit has made and continues to have an impact.

Target Healthy Food and Nutrition

Hi everyone,

Why not come by my site which I hope you will find informative and useful. To target healthy food in the current world can be quite difficult, we have less time than ever before and we are always looking to cut corners and save some time for us. Unfortunately, cutting corners affects our health and nutrition. I hope the information inside this web site helps in your quest for a new healthier lifestyle and together we can change your life forever!

the ultimate guide to weight loss
benefits of detoxing your body
how to kick start muscle growth
practical cookery advice
food theory
great tasting recipes
Health and nutrition go hand in hand and it is advisable to understand what is actually healthy. Just because a restaurant gives you “Healthy Choices” doesn’t mean they are healthy options, just healthier in comparison to the normal menu.
Planning and knowledge is the best way to determine how to target healthy food for a healthy lifestyle.

Most people who opt to diet, build muscle or just decide to get healthier fail before they start. Without careful planning and understanding, there is no right or wrong, good or bad, false hope and expectation. We all need a plan in life to succeed. Plan before action. Plan during action. Plan following action. All three are important.

How to target healthy food with planning.

Contrary to what you have been taught, it is not about taking chips off your menu or chocolate or pizza …… You can and should be able to eat what you want. Everything in moderation is the key. Just by understanding the benefits of a good health and nutrition program, you can protect yourself against diseases and feel great packed with lots of energy.

Foods are to be enjoyed and savoured. There are no “naughty foods” or “good foods”.

Planning meals is what determines whether the meal will be healthy or not

Forget the fad diets! Target healthy food to eat and be healthy!

IMPORTANT!!! For health and nutrition

One third of your diet should be packed with fruits and vegetables. Aim for five portions per day.

One third of your diet should be starchy foods such as breads, cereals, potatoes, pasta and rice. Aim for 2 to 3 portions per day.

The final third should be split into three parts. 2 to 3 serves of milk and dairy per day, 2 to 3 serves of meat or fish per day and very small amounts of foods containing fats and sugars.

As a very rough estimate, men should consume 11,500 kj per day and women 7,800 kj per day. Everybody is unique and all have different body shapes and varying degrees of activity so don’t take these figures as gospel. 140kj per 1kg weight is the average recommendation.

Also inside this site, we will learn and discover the basics of food groups and how they should be incorporated in your diet for a healthy balanced diet. We will analyse the benefits of nutrients and which foods they are in. What are the benefits of a healthy lifestyle? This health and nutrition guide will be regularly updated.

Obesity – We will investigate obesity in adults and children. What are the causes of obesity and how do we combat it.

BMI – Take a look at the body mass index calculator to find the recommended range for your body.

Tips for healthy eating – Simple straight forward to do list to help steer yourself to a healthy eating lifestyle.

Target weight loss – A good healthy eating program and exercise is the focus of losing weight. We will661434_woman analyse the benefits of “super foods” in our diet. Do fat loss diets work? If you want better weight control, more self esteem, to feel and look better, lots of energy and knowing that changes made today will have long term benefits to your health then this site is for you.

My top 3 fat loss programs

The effects of detox on the body – Do we need to detox our body? How to detox your body with a detox cleansing diet. Can you lose weight with detox? What are the benefits to detoxing? What about side effects? So many questions!!

The secrets to building lean muscle mass – Stop paying for supplements with promises to make you big and ripped. Don’t believe the hype in the magazines. They want you to buy their magazines and their supplements. Understand how they work and if they will work for you and how harmful are they to your body. If you don’t want to get sick, keep your testosterone production and prevent man boobs through excessive oestrogen levels then stop and educate yourself. How to build muscle mass steroid free. Which foods have anabolic effects are naturally occurring.

Basic cooking for beginners – We cover the basics of cooking including the effects heat has on food and the different ways of cooking. Do you want to learn to cook like a chef? This site is growing and will be updated regularly so keep checking!!

Fresh, quick and easy healthy recipes for the whole family – Have a dinner party and surprise your friends and cook various healthy food recipes from all around the world. I will keep the methods as simple as possible and easy to understand. Lots of Mouth Watering recipes will be added on a regular basis, including healthy recipes for kids. Keep a check!!

The True Secret to Long-Term Success in the Gym – For Beginners

There are no healthy “get buff quick” schemes when it comes to bodybuilding. Just like the natural formation of a mountain, it is a slow process. The industry professionals who are at peak performance have spent years or even decades building their perfect bodies. But, you may be asking, “How does this apply to me”?

Well, Jim (I’m just hoping that someone reading this article will be named Jim because that would be sweet) this applies to you because no matter what your goals are in the gym, it’s going to take you time to get there. Not only time, but also consistency and that’s what I’m here to talk to you about today.

Consistency doesn’t only mean going to the gym on a regular basis. It also means putting in a consistent amount of effort into every workout and being consistent with your tracking and growth. Let me explain.

Going to the gym on a regular basis is a huge part of reaching your fitness goals. If you take long breaks from going to the gym, say 3 weeks, this can severely hinder your progress. Not only have you lost those 3 weeks of muscle gain that you could have had by going to the gym, but you are also going to lose a portion of the muscle you had already built. This is due to your inactivity. If your muscles aren’t being stimulated to grow on a regular basis, you are going to hinder your gains in the long run. So lesson one is to stick with your gym regiment.

There are no “cheat days” when it comes to your workouts. You need to bring the same or greater intensity to each and every workout. Always trying to increase the amount of weight you lift or the amount of reps you do. If you aren’t going to bring your full and energetic self to each and every workout, you aren’t going to have the long-term success that others may have. It’s important to stay committed each and every workout. None of these half days where you just don’t feel like doing the work or sessions where you spend half the time on your phone. Now don’t get me wrong, every so often our bodies can’t handle the amount of stress we put on ourselves in the gym. It’s important to listen to your body and give it the rest it needs. I strongly recommend implementing deload weeks into your workout regiment where you do lighter weights than normal, work on form, and give your body some extra time to recover. Lesson 2 is be consistent in the intensity of your workout.

The most successful people in bodybuilding are the ones who track all of the weights they lift and everything they eat. This gives them a strong benchmark to work against and improve on. On a week to week basis it is very hard to remember how much weight you lifted and for how many reps for every given exercise. My advice? Get a small note pad or make a spreadsheet in which you can record your workouts. Track everything and try to improve on a workout to workout basis. One of the most important factors in bodybuilding success is diet. You need to count your macros and ensure you are getting enough protein, fats, and carbohydrates. Consistency in your diet is what’s going to make your progress faster and give you better long-term results.

Effective Fitness Advice for Women’s Health and Weight Loss

The purpose may be to lose weight or to just simply look fabulous and healthy. Whatever those reasons are, women’s health and fitness are important, so here are a few health fitness tips for you to go by.

A goal for your fitness role

Let’s admit it, we cannot start a fitness regimen by just reading health fitness advice, we have to follow it religiously. It is never easy to start with a task unless you are really passionate about it. So before indulging in the world of women’s health and fitness, make sure you are determined and ready to be disciplined. After all, being healthy is fun!

Get up and warm-up

If you used to ignore health fitness advice, then you are probably allergic to the word exercise. Don’t worry, it’s never too late. A lot of health fitness tips will tell you that you should start small, warm up your body first. You can rely on 7-minute work-out applications for the meantime or take a regular morning jog at the nearest park to condition your body for better things like – a sexier body and a healthier life! Sounds exciting right?

Gyms are the new black

Now that you have conditioned your body to move around, you can begin taking health fitness advice to the next level. Browse over your directory and sign up at the best gym you have in town. Working-out not only gives you energy, but also tones your muscles and makes your body more efficient and stronger. Women’s health and fitness comes in many forms so it’s good to hire a trainer to better train you with the needs of your body. You can also enroll in gym classes like spinning, hip-hop dancing, yoga, and Zumba to spice up your work-out experience. This is a favorite health fitness tip because it does not only make you feel healthy, it is also an avenue for you to meet new people.

Make healthy a reality

Exercise alone will not give you the greatest results because you also have to watch what foods you put in your body. You really do not have to deprive yourself of food but if you follow health fitness advice, you must know that there are certain reminders you have to consider. When you work-out, it’s OK to load up on carbohydrates and protein, because our body needs energy to burn. However, a very important health fitness tip is that during your idle time in a stationary position, you should choose fruits, greens, and grains because these are healthier, makes you feel fuller, and don’t add much to your waistline.

Women nowadays are very empowered, even more if it’s coupled with health and fitness. Health fitness advice are free for all and many of it is very easy to do. Being fit is not just about looking good or attractive; it is also about taking care of your body and swaying it away from illnesses. Always remember that maintaining women’s health and fitness equates to a longer and healthier life!

Healthy Eating – Manage Your Eating Disorder By Using Your Witness Function

Whatever the reason behind triggering your eating disorder, what is equally important is building your treatment plan to help you move forward. It is vital to know you do not have to suffer alone as there are many good treatment centers and therapists out there to help people overcome an eating disorder, which can include…

emotional eating,
binge eating, to
undereating, and
There are a great many practices you can turn to help you. Mindfulness practice means the same thing as witness function, it just depends who might help you overcome your eating disorder. Both have the same objective which is to help you become more in the moment, witnessing your thoughts as they happen but actively and consciously choosing not to act on them.

All too often an eating disorder behavior is triggered by an emotional moment, that can leave us feeling…

guilty, or
and it all started with a thought that did not need acting on, but we thought it did. We thought it must be real for it to appear in the first place. But this is not true, not all thoughts need acting on, and you have the right to screen them and be in control of which ones you do act on.
Have you ever given this a go? I know many people with all kinds of problems, not just those with eating disorders. They now witness their thoughts and not act on them. Set yourself a challenge and for one whole day actively witness thoughts that come into your head, and consciously choose whether or not to act on them.

Even if you are considering acting on one of your thoughts you feel may be important – give it 90 seconds, and if after this time you still think it is important and needs to be acted on, then it may mean it genuinely is important to you.

if you do not still feel so passionately about the thought then just let it go and carry on with your day. Or

you can write it down and choose to come back to it later giving you a chance to focus on all you have that is good right then at the moment.
Although it may seem difficult to not act on all the thoughts we get into our head, understanding thoughts are just thoughts and may not necessarily be real, is a vital step in helping to become mentally stronger and push back when an eating disorder behavior seems like the best solution to try. And as you go through actively witnessing thoughts and not acting on them, or just being more mindful, then you will start to see how breaking this pattern of eating disorder behavior will help you move forward to a happier and more confident you.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

Men’s Fitness

Fitness is one of the most desirable aspects in life for any man. With fitness alone a man can perform at his best comparatively with much vigor and alertness than those who are not supposed to be fit. Fitness can increase your energy and stamina levels so that you get tired after a longer period of working hours. This capacity is often required to cope with the emergencies and challenges that come without a prior notice. Thus, fitness is a must for a responsible man.

A man can remain fit forever by performing aerobic exercises and involving into some strength training. To be more precise with this concept, it will be wise to say that three components viz. cardiovascular work, strength training and a healthy diet can lead a man to his optimum health status in life.

1. Staying strong by building muscles. A man is supposed to work hard on the routine which is meant to build the muscular portions of his body. While a man who is inactive or passive with the exercises is likely to go through aging problems like on of them is the decrease in muscular mass from five to seven pounds every ten years of his life. So, it wise to make use of these muscles instead of losing them at an early stage of life. For a man, to lose muscles is readily unacceptable so, he must engage into some fitness exercise to rebuild his muscular beauty.

2. Improvement of Man’s fitness by cardiovascular work out. While making plans about ones exercises, it is recommendable to include the flexibility exercises, cardiovascular work out and the strength training on a priority basis. Most experts or the trainers believe that the cardiovascular ones are the more effective to go with as they help an individual to develop a better heart circulation and the nervous system. Besides, a man must not forget to incorporate the aerobics into his schedule. It is often commendable if you just involve into an exercise for building your muscles but not performing a cardiovascular work out as these are the ones that controls the blood pressure and maintain the cholesterol levels.

3. The essence of nutrition to man’s fitness. You can not go without a diet and if you are going through a regular exercise, the requirement becomes more intensified with regard to nutrition and the varieties. A man who is exercising must eat whole and natural foods in regular intervals of time than eating a large amount in a single sitting. Show varieties in your diet to prevent boredom. Three of the micronutrients – the fats, carbohydrates and proteins are to be taken on a regular basis. Give priority to the proteins rather the fats and the carbs.

Here are seven of the basic health points that a man has to practice:

-Take a great deal of liquid or water as they are the circulation of the nutrients through out your body.

-Your work outs must be perfectly right and that they are performed using the correct techniques as per the recommendation of the experts or the videos. An exercise done improperly can mean more bad than good to your health.
-Take help of a spotter while you are performing a weight lifting.
-Allow maximum contraction of the muscular portions safely to ensure your limit of endurance.
-Do stretching or go for a warm up before you stick to some heavy work outs. These relax the tendons and the joints so as to prevent the strains and injuries.
-It is good to check the equipments before using them if they are in a good working condition or not.
-Never make haste. Have patience and be smart to identify the changes in your body. Besides, do the exercise as per your stamina level. An overstraining might kill your enthusiasm and performance.

Home Fitness – Men’s Workout at Home

Have you ever noticed how easy it is for some male athletes to maintain a very lean physique? This is because they perform high intensity workouts that boost their metabolic rate. Your metabolism is a measure of how quickly your body burns calories.

So, the faster your metabolic rate, the more fat you’ll be able to burn. But, what about athletes that train with just their bodyweight? I’m talking about dancers, gymnasts and yogis (people who practice yoga). These athletes also have extremely lean and powerful physiques.

The reason why these athletes have lean physiques is not just because they workout at a high intensity level, but also because they use a variety of bodyweight exercises that move their body through a variety of directions.

Your body is a highly adaptable machine and needs lots of variations to keep improving. Most people just stick to basic pushups, pullups, and bodyweight squats. These are great exercises when you’re starting with bodyweight training.

However, once you stronger these exercises start to become too easy. This is when you should start looking for some brand new exercises that you could include into your bodyweight workouts. There are many resources you can use to find brand new bodyweight movements.

What I do is actually just observe how dancers, gymnasts, and yogis workout. I then take their movements and include them into my high intensity workouts. Just by observing, I’ve been able to come up with a lot of unique exercises I can incorporate into my workouts.

Body Building for Older People

One rarely would think that as you age it is far more important to do some body building than when younger. Balance, muscles, and even the pads under one’s feet can disintegrate and disappear if nothing is done to enhance them. Often people find this out the hard way as few will discuss how to avoid old age problems. Good healthy life style, diet, and joint exercise and protection is all part of surviving with a good quality of life.

These things are known because of my age and the circumstances that took me to a gym to improve my overall health. After sitting for years writing and not paying attention to the excess weight that was piling on it came as a shock to be told that a blood test showed a fatty liver. As an ex-medical student this hit hard because it is a precursor to cancer.

Taking a good hard look at myself it was obvious that the extra weight carried around unnecessarily was robbing me of energy as well as other things. One of the worst things was my tendency to trip over anything in front of me. Once on the ground it was impossible for me to get up again and bouncing along on my bottom until something was reached to help me was not pleasant.

One day I fell face down into the garden and could not lift myself with my arms to get up again. After several minutes there was no choice but to push as hard as I could on those stubborn muscles to rise from the situation. The arms took about a week to recover.

This kind of thing is unnecessary as a change to my lifestyle would soon prove. First no sugar or salt was my answer to the health situation. Fruit contains sugar and even that went off the menu. It has, however, been reintroduced as a smoothie for breakfast replaced oats and other stuff. Yoghurt with extra protein and at least four pieces of fruit plus a stick of celery is now my regular breakfast.

Joining a gym has been one of the best solutions to my problems. The PT trainers put me through exercises that have addressed my balance so I don’t trip over now. If and when I am on the floor, as part of the gym exercises, it is easy to get up again and in some 8 months my weight has reduced by as much as 8 kilograms.

While there is still a long way to go as the weight is still to high at least now the muscles are rebuilding on my arms and legs. The bike at the gym is one of the best exercises and spending half an hour a day on it and riding up to 6 kilometres is beneficial.

There is one other great bonus received for attending the gym. Over the time of going there are now many friends to cuddle and talk to. Some spend time after the PT sessions and we chat about things in general. This is what older people miss, especially if they are living alone. All things considered body building for older people is a definite must.