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Is Drinking Water After Massage Important

July 10, 2022

If you've wondered 'Is drinking water after massage important' you are certainly not alone, the answer is even debated! Some say that the need for lots of water and properly hydrating after a massage is a myth, while others insist it's the best way to make your massage really beneficial!

Whay water after massage is important for improved results illustrated by a glass of fresh water being poured.

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Anyone who has discovered the cloud-nine-inducing level of relaxation that comes from a professional massage could list off the benefits: increased circulation leading to faster muscle repair, lower heart rate and blood pressure, pain reduction, improved immune function, and of course, stress and tension release.

While there are many different techniques used in this ancient treatment, one thing is fairly standard. As you hazily put your clothes back on and are walking out the door, your masseuse will hand you a cup of water or tell you to drink up for the remainder of the day.

Why do they do it? Here are a few things to remember when you hear the water prompt at your next massage:

Drinking water can reduce soreness and hydrate muscles.

Drinking water after a massage can relieve next-day soreness or even headaches created when tension is worked out. According to many massage therapists, massage stimulates the lymphatic system, and water flushes out the waste or toxins that work out of your muscles during your treatment.

It also extends the benefits of the process by hydrating your muscles. We’ve all heard that we need to drink eight glasses of water a day, and there is good reason for that.

Water keeps everything in our body running smoothly. 50-70% of your weight is made up of the stuff which means that every cell, tissue, and organ depends on it for survival.

Among other things, it aids in waste removal through urine, feces, and sweat. It helps regulate body temperature. And it keeps joints lubricated and cushioned.

While the ideal amount for each person can vary, eight glasses is a general number we can all strive for. Factors like exercise, environmental factors (ex. Altitude, heat, humidity, etc.), health issues (ex. Diahrrea, bladder infection, kidney stones, fever, etc.), and pregnancy or breastfeeding can all change the amount of fluids needed.

While about 20% of your daily liquids can come from food, you’re going to need to supplement the rest with a cup in hand. By giving you a glass of water after your massage, therapists are simply trying to do their job of making your body feel and function better.

In the same way an area of tension can lead to abnormal biomechanics and eventual injury, dehydration can lead to a pleathera of unwanted effects. When they work out the kinks and hydrate your body, you’ll feel like a new human!

Alcohol counters the benefits produced by the massage.

One impotant thing to note is that when your therpist tells you to drink water, they mean exactly that, water. Other beverages won’t do the trick, especially alcohol.

In fact, booze can have stronger effects after a massage. A massage improves your circulation, increasing blood flow throughout the body. It also can be a bit dehydrating.

As a diuretic, drinking after this boosts this effect and increases the feeling of drunkenness. Even one drink can make it dangerous for you to drive home and can quickly leading to a hangover the next day.

If you plan to meet a friend for a glass of wine after a massage, don’t.

Alcohol is the opposite of the healing. It introduces more toxins to the body, counteracting the ones released during your massage, and weakens the immune system. In essence, it counters the benefits of your treatment, negating any positive effects you may have otherwise seen.

Additionally, your body needs to recover after muscle manipulation, and drinking adult beverages slows that process down. It’s not worth it. Save it for another day.

The same can be said of getting a massage after a night of partying. In short, it can intensify a hangover already on the way.

Plus, it can dull the senses and make it difficult for you to tell if your therapist is using too much pressure. This could lead to added soreness or even injury the next day.

And with the inability to feel touch in a normal way, you won’t be able to appreciate the massage as much. Where’s the fun in that?

Is drinking water massage important pin with text overlay above glass of water on light background.

It’s easy to tell if you’re getting enough water.

If you’re concerned you might not be getting enough water, glance at your urine next time you run to the bathroom. If it’s clear or light yellow, you’re probably fine.

Also note that some vitamins and foods can alter the color of your urine, so don’t be alarmed if it’s not in that range of hues.

You can also take note of how often you’re thirsty. People who are well-hydrated don’t walk around parched very often.

If you feel that way, take it as a sign your body is asking you to drink more.

Still concerned about drinking water after a massage?

Talk to a dietician or your doctor for more individualized advice.

In general, it is good practice to incorporate plenty of water into your diet. You could even walk away light-headed post-massage if you’re dehydrated or have low blood sugar before you walk into the spa.

Also, make sure you’ve had some food within the last 4-5 hours.

Practice consciously consuming and get the most out of your next time on the table!

Essential Minerals

May 30, 2022

There are many essential minerals needed for maintaining optimal nutrition or improving your overall health and well-being. I'm sharing the 16 essential minerals you need to keep yourself functioning at peak performance every day and what foods to eat to pack in the nutrients!

Essential minerals needed in a balanced diet for overall health and optimal nutrition.

You may have heard of essential minerals, but do you actually know what they are or why they’re important for your body? Some don't just make you feel better but are vital to life! It’s a delicate balance. Too much or too little can completely throw your body out of whack.

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What are minerals, and why do you need them?

Many people are familiar with the minerals you read about on a nutrition label or seek out in a multivitamin: vitamin B12, iron, folic acid, etc. However, what we often just call essential minerals are actually a mix of minerals and metals.

But don’t worry, it’s not the beginning of the bionic man or woman.

In fact, these many elements can be broken down into two categories: trace minerals and major minerals. They are tiny elements needed to live healthy lives that aren’t made in the body but that come from external sources.

They’re responsible for all kinds of things that keep you functioning properly: normal growth and development, maintaining strong teeth and bones, regulating heat beat, keeping the nervous system working, and more.

Minerals and metals your body needs to function properly.

The first five are needed in the largest amount. They’re also known as electrolytes. As you may recall, after a sweaty workout session, you’re supposed to drink electrolytes. This helps replenish those essential elements.

Those in the second list are only necessary in trace amounts. No mineral accomplishes its purpose by itself. It’s exactly what it sounds like.

Major minerals are used and stored in large quantities, and trace minerals, while important, are only needed in tiny amounts.

Major minerals (electrolytes):

Calcium (Ca)

Role in body: Calcium assists with blood clotting, sending messages through the nerves, muscle contraction, blood pressure regulation, and enzyme activation. It also notably helps build strong bones and teeth.

Symptoms if lacking: Weak bones resulting in easy fractures is often a sign. Brittle nails, confusion or memory loss, muscle cramps, tingling in face and extremities, seizures, etc. can all be signs.

Older adults, women, and people who don’t eat much dairy are most at risk of deficiency.

How to get calcium in your diet: Dairy products are an easy source of calcium. Leafy greens (kale, collards, mustard and turnip greens, bok choy, etc.), fortified plant-based milks, broccoli, winter squash, edamame, seeds (chia, poppy, and sesame), beans and lentils, sardines, and tofu made with calcium sulfate are all great options.

Calcium rich foods to add to your diet on grey background.

Phosphorus (P)

Role in body: Phosphorus helps out the kidneys, filtering waste and playing a role in using and storing energy. It can also decrease post-workout muscle pain.

Symptoms of deficiency: When you don’t have enough phosphorus in your body, you might experience loss of appetite, bone pain or fragileness, anxiety, joint stiffness, irregular breathing, numbness, irritability, weakness, and weight gain or loss.

How to get phosphorus in your diet: Generally, red meat, poultry, and seafood are all great sources. Vegetarians are more likely to get the majority of their phosphorus from dairy, legumes, and nuts.

Phosphorus rich foods you can add to your diet on grey background.

Potassium (K)

Role in body: If you’ve ever been an athlete, you might be familiar with potassium’s relevance to sports performance. It does its part to maintain a steady heartbeat, make muscles contract, and balance fluids in the body.

After a hard workout, consuming a banana can reduce muscle soreness and replace some of the potassium lost through sweat. Potassium can also be good for bones and blood pressure.

Symptoms of deficiency: Low on potassium? You may experience constipation, fatigue, muscle spasms or cramps, feelings of heart palpitations, and weakness. Sometimes you may even feel tingling and numbness.

How to get potassium in your diet: You can get your potassium from raisins, bananas, baked potatoes with the skin on, tomatoes, yogurt, black beans, and spinach.

Potassium rich foods that you can add to your diet.

Sodium (Na)

Role in body: Sodium aids nerve impulses, muscle contraction, and the balancing of fluids, particularly in and around cells.

Symptoms of deficiency: A reduced level of sodium can cause cells to swell and present symptoms such as headaches, fatigue, restlessness and irritability, and muscle spasms or cramps.

Serious symptoms that you should consider an emergency include nausea and vomiting, confusion, seizures, or lost consciousness.

How to get sodium in your diet: Sodium is in many things we eat and is often added in the form of table salt. You’re unlikely to be deficient in sodium unless you consume too much water–think of people running marathons–or are taking certain medications.

Bread, cured meats, pizza, soups. Many processed foods are packed with loads of sodium. In most circumstances, Americans should be more concerned with reducing sodium intake, not increasing it.

Magnesium (Mg)

Role in body: Magnesium helps with nerve and muscle function, immune system health, heartbeat and blood glucose regulation (energy production), and bone strength. It also contributes to blood pressure regulation and blood clotting.

Symptoms of deficiency: Loss of appetite, nausea and vomiting, shaking, fatigue and fatigue and weakness, and muscle spasms or cramps are just a few of the signs.

If you’re taking a blood pressure medicine that is a diuretic or people experiencing diarrhea may be most at risk of expelling the magnesium they need to absorb.

How to get magnesium in your diet: Pumpkin and chia seeds, nuts, spinach and other green vegetables, soy milk, black beans, baked potatoes, oatmeal, and bananas are all good sources of this mineral.

Magnesium rich foods displayed on wooden background.

Chloride (Cl)

Role in body: Chloride aids in nerve and muscle function, controls the pH balance of blood and water, and moves fluid into and out of cells.

Symptoms of deficiency: When you're low in chloride, you are likely to feel nauseous, weak, fatigued and dehydrated. You could also have diarrhea and vomiting due to fluid loss.

How to get chloride in your diet: Chloride is found in basic table salt (as NaCl) and many vegetables. Foods with higher amounts include tomatoes, seaweed, lettuce, celery, and olives.

Chloride example with salt spelled out in the salt.

Sulfur (S)

Role in body: Sulfur helps build and repair DNA, protects cells against
damage, and aids in keeping elasticity in your skin.

Symptoms of deficiency: Without enough sulfur, acne, brittle nails and hair, arthritis, convulsions, memory loss, depression, slow wound healing, rashes, etc. can occur. It also makes and recycles glutathione, which is an antioxidant that helps reduce inflammation and prevent cell damage.

How to get sulfur in your diet: Beef, ham, chicken, most fish, soy beans, black beans, almonds, eggs, cheddar cheese, dried peaches, asparagus, broccoli, oats, beer, coconut milk, horseradish, etc.

Trace minerals your body needs:

Zinc (Zn)

Role in body: Zinc is vital for blood clotting, making proteins and DNA, healing wounds by helping in cell division, and boosting the immune system.

Symptoms of deficiency: Someone with low levels of zinc may have stunted growth, impaired immune function, or loss of appetite. In serious cases, hair loss, diarrhea, impotence, weight loss, and delayed healing of wounds can all be present.

How to get zinc in your diet: Meat, shellfish, legumes (chickpeas, lentils, beans, etc.), seeds (hemp, squash, pumpkin, and sesame), nuts, dairy, whole grains, and dark chocolate are all good sources of zinc.

Foods that are rich in zinc that you can add to your diet shown on wooden surface.

Iodine (I)

Role in body: Iodine helps convert food into energy and keep your thyroid functioning correctly, partly by producing multiple thyroid hormones.

Symptoms of deficiency: Without enough iodine, normal growth and development is hindered, making it especially dangerous for pregnant women. You may also experience under-active thyroid, or hypothyroidism.

Symptoms present as fatigue, weakness, sensitivity to cold, constipation, dry skin or hair, and weight gain. Besides pregnant women, those most at risk include vegans and those living in areas with minimal iodine in the soil (ex. mountainous regions).

How to get iodine in your diet: Nori, cod, canned tuna, shrimp, “iodized” salt, dairy, eggs, chicken, etc.

Foods that are rich in iodine that you can add to your diet shown on wooden surface.

Iron (Fe)

Role in body: Iron is part of hemoglobin production, the chemical that carries oxygen in the red blood cells, and myoglobin, a protein found in muscle cells. It is vital to certain enzyme activation and making collagen, amino acids, neurotransmitters, and hormones.

Symptoms of deficiency: A lack of enough iron in your body can lead to iron-deficiency anemia, making it hard for the blood to get oxygen to the organs. Fatigue, headaches, pale skin, weakness, lightheadedness, cold hands and feet, brittle nails, etc. can all point to a deficiency.

Menstruating women and obese individuals are most at risk.

How to get iron in your diet: Try getting your daily iron with red meat, cooked soybeans, lentils, pumpkin seeds, ground turkey, and fortified breakfast cereal or bread.

Foods that are rich in iron that you can add to your diet shown on wooden surface.

Copper (Cu)

Role in body: Copper helps regulate neurotransmitters, metabolize fuel, make red blood cells, and clean up free radicals.

Symptoms of deficiency: Few people get the full daily recommended amount of copper, but it is still rare to be actually deficient. If you’re experiencing anemia, low body temperature, low white blood cell count, bone fractures and osteoporosis, irregular heartbeat, thyroid issues, or loss of pigment of the skin, this could be a concern.

How to get copper in your diet: Seeds and nuts, wheat-bran cereal, shellfish, whole grain products, organ meats, and chocolate are all good options.

Foods that are rich in copper that you can add to your diet shown on grey background.

Fluoride (F)

Role in body: Fluoride keeps teeth healthy by preventing decay and aids in the maintenance of strong bones.

Symptoms of deficiency: Cavities are the first sign you need more flouride. Bones may also become brittle causing fractures to occur more easily.

How to get flouride in your diet: Black tea, coffee, shrimp, raisins, oatmeal, grapefruit juice, potatoes, etc. In many places, the tap water is fluoridated, so drinking tap water or eating food made with it leads to an adequate amount. It’s also in most toothpaste varieties sold in the US.

Manganese (Mn)

Role in body: Manganese is essential to the process of forming bones. It also helps metabolize cholesterol, amino acids, and carbs. The metabolization of these things are necessary for wound healing among other functions.

Symptoms of deficiency: When someone is deficient in manganese, they may
experience stunted bone growth or defects, low fertility, abnormal metabolism, and unusual glucose tolerance somewhere between normal and diabetes.

How to get manganese in your diet: Get your daily manganese in whole grains, mussels, oysters, clams, nuts, legumes, rice, leafy vegetables, coffee or tea, and spices like black pepper. Hazelnuts, whole grain foods, pineapple, chickpeas, and spinach are ideal foods to enhance your manganese intake.

Selenium (Se)

Role in body: Selenium is vital to making DNA and preventing cell damage and infections. It is also involved in reproduction and metabolism of thyroid hormones.

Symptoms of deficiency: Nausea and vomiting, headaches, confusion, seizures, lethargy, and coma are all signs you’re not getting enough selenium.

How to get selenium in your diet: Brazil nuts, organ meats, and seafood contain the highest levels of selenium, but you can get plenty of selenium from poultry, red meat, eggs, cereal, and bread.

Selenium rich foods that you can add to your diet on wooden background.

Chromium (Cr)

Role in body: Chromium is vital to your blood sugar function. It helps maintain normal levels and assists cells as they create energy from it.

Symptoms of deficiency: This is another mineral that is commonly low in our diets but that is rare to have a deficiency large enough that it’s worrisome. Those most likely to have issues are people who do strenuous exercise or eat lots of sugary food, pregnant women, and the elderly.

Symptoms may look similar to those of diabetes, such as weight loss, impaired response to sugar in the blood, neuropathy, fatigue, confusion, and impaired coordination.

How to get chromium in your diet: Sources can vary dramatically depending on the chromium levels in the water and soil used to produce each type of food. Typically, grape juice, ham, whole wheat bread and cereal, brewer’s yeast, spices (ex. black pepper and thyme), and cheese contain some of the greatest amounts.

Foods that are rich in trace mineral chromium shown on grey background.

Molybdenum (Mo)

Role in body: Molybdenum is one of the lesser discussed minerals but is very important. It activates certain enzymes that break down toxins and keeps dangerous sulfites from building up in the body.

Symptoms of deficiency: Most people are getting more than enough molybdenum in their diet. In fact, consuming too much is more of a concern and can lead to gout-like symptoms, reduced growth, kidney failure, infertility, and diarrhea.

How to get it in your diet: If you’re a rare exception who needs to boost their consumption of this mineral, try adding legumes, leafy vegetables, cereal grains, and milk.

You may notice some foods are on multiple lists, and there is a reason for that. Foods like leafy green vegetables and beans are packed with healthy nutrients and should be a common presence on your dinner table. Keep these in mind on your next trip to the grocery store.

Too much or too little?

Some estimates show that nearly 50% of Americans over the age of 18 take a multivitamin. While there can certainly be benefits for certain groups of people, eating a balanced diet is extremely important.

Vitamins alone won’t keep you healthy. Diet not only infuses your body with vitamins and minerals but gives you the fiber, protein, carbs, etc. that help you feel good and function well.

People who don’t get necessary minerals from their food or those with specific medical conditions could find value in these. Women who are pregnant or breastfeeding and people over 50 may also benefit from an extra boost of certain minerals.

However, in general, there’s minimal proof they improve health or help prevent disease.

In fact, you should always talk to your doctor or pharmacist about any vitamin you’re considering taking, because much like a deficiency, an excess of some minerals can actually have adverse effects.

The forms you have to fill out at every office visit aren’t just for show. It’s important your healthcare professionals have this information. For example, too much iron creates free radicals that can accelerate heart and liver disease. Too much calcium can cause kidney stones.

Another thing to consider is that there is no standardization of ingredients in the US. Companies can put any amount of each mineral in their vitamins as they choose, so it’s always important to read the label and make an informed decision.

When in doubt, make your doctor or pharmacist a part of the conversation. They should be well-informed on the topic.

Iron, vitamin A, zinc, niacin, and folate/folic acid can all be damaging in high doses. If your multivitamin is giving you 100% of the recommended daily amount, and you’re getting more of it from your diet, especially with fortified items like certain breakfast cereals and drinks, you may be exceeding the limits of safe quantities.

Be aware taking a multivitamin can also lessen the effectiveness of certain medications, so once again, tell your doctor about any supplements you are taking or are considering taking.

Most people, with a few exceptions, shouldn’t be too worried about hitting their daily targets as long as they are eating a healthy diet with variety. Humans were thriving long before the creation of the first supplements. If you’re having symptoms that you’re concerned about, address them at your next appointment.

Essential minerals, vitamins, and trace minerals needed for optimal nutrition and overall health and well-being pin with text overlay.

Minerals and how they aid in weight loss.

Weight loss can only be achieved by a combination of diet, exercise, and genetics. I repeat, there are no pills or foods that will do this work for you.

Losing weight can be a challenge, and you have to be willing to put in the time and effort. There are, however, some minerals that put your body in a prime position for the process.

So if you want to put your best foot forward, consider ensuring you’re getting the daily recommended amount of the following:

B vitamins optimize metabolism.
Vitamin D boosts your immune system.
Iron and magnesium help your body create energy.

If you’re looking for a way to maximize your health, start by planning your diet around the minerals you need to make your body as rejuvenated as it should be every day!

Exercise is only half the battle when it comes to living your best life. Anything you consume should be moving you closer to your health goals, not further away.

So get out there and make healthy choices! As summer gets closer and closer, more and more seasonal items can be accessed through places like farmers’ markets and local grocers. Maybe you’re even growing your own favorite foods!

Have fun with food. Try different recipes or pick up a vegetable you’ve never tried before. It keeps things interesting and challenges your expectations. Minerals, both essential minerals and trace minerals, are in everything. It’s your job to capture them in some good cooking!

What Is Pilates

May 29, 2022

Pilates is frequently referenced as a great whole-body exercise, but you may be wondering 'what is Pilates' as well as what makes it so great! When you're looking to learn more, you can read all about what makes Pilates what it is today, why you would love doing it, and how to get started!

What is pilates demonstrated by seated woman in a home gym with workout mat and exercise bands.

Learning Pilates is a rewarding experience that goes a long way to improved overall health and well-being. The best part? It's extremely easy to get started once you find your preferred type of Pilates!

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What Is Pilates

Exercise is an important part of an active and healthy lifestyle. Pilates is a type of exercise where you repeat motions to achieve an elevated heart rate.

Some movements can be completed on a mat, and others can be completed while standing. Pilates is core-focused and will require you to use your abdominal muscles.

Pilates helps you improve your flexibility, strength, and balance with the various movements and repetitions. Pilates is always a great way to burn off extra calories.

As you continue reading this article, you will learn more about the movements, uses, and history. You will also see why it has become so popular and learn techniques used in this versatile and easy-to-start form of exercise.

Where Did Pilates Originate?

Pilates was started in Germany, by a man named Joseph Pilates. Joseph started the Pilates movement after overcoming childhood sickness and longing for a healthy adulthood.

The core pilates was originally designed to aid in the rehabilitation of injured soldiers during World War I when Joseph was held at an internment camp on the Isle of Man. The method emphasizes proper posture, controlled breathing, and deliberate, smooth movements to achieve strength, flexibility, and balance.

Joseph studied physical fitness, learning the ins and outs of health. Incorporating elements from anatomy, tai chi, yoga, martial arts, and meditation. He used the basic principles of each to create what we know today as Pilates.

Why Should I Do Pilates?

Many people search for a fitness routine that is well-rounded and proven to have results. Whether the results are a tighter core, stronger arms, or a healthier heart, Pilates can do it all.

Pilates can be done by beginners or fitness experts. No matter where you lie on the spectrum of health, you can incorporate Pilates into your daily routine.

Pilates has many benefits, unlike some exercises, which target only muscle growth or cardiovascular health, Pilates does both. Pilates can also help with other areas of your health as well.

Pilates will improve your flexibility, and posture, and increase your energy levels. One hour of Pilates can burn up to 200 calories or more, helping you achieve a calorie deficit which improves your chances of losing weight.

Pilates also helps with overall wellness and satisfaction with life. Since a Pilates workout consists of achieving small goals from repetition, your body will recognize these achievements and release dopamine.

Dopamine is known as the achievement hormone, your body needs this hormone to send signals to your brain that you have accomplished something. Once the hormone is released you get flooded with the feeling of pleasure and reward.

Can Anyone Do Pilates?

With any new exercise, you should always consult with your doctor first to make sure that you are healthy enough for the sudden intake of physical activity.

Once cleared by your doctor that you are able to start a new exercise routine, Pilates is a great place to start. Pilates can be done by almost everyone.

Pilates can be completed at your own pace and in the comfort of your own home. Pilates is a low-impact exercise that is great for beginners because of its ability to be customized.

Did you know that there are over 600 customized routines of Pilates? Each and every person is sure to find one that suits their needs!

How Often Should You Do Pilates?

Pilates is a very beneficial workout that should be done at least 3 days per week to achieve the most benefits, especially when starting out.

Once you are accustomed to the workout you can increase your Pilates workouts to four or five days per week, possibly even six days per week.

If you opt to do Pilates more than four days per week be sure to switch up the routine to keep your body balanced.

You can do Pilates every day since it does micro-damage to the muscles, unlike intense workouts such as weightlifting or bodybuilding. But we recommend at least one or two rest days for a healthy balance.

Rest days are important for various reasons, one of them being general recovery. You want your body to recover and allow yourself to not become bored with the regimen.

If you want to achieve Pilates for the long term, it helps to allow yourself breaks to reduce the chances of becoming burnt out. It also allows you to do other things that you can enjoy without putting too much pressure on yourself.

What is pilates pin with seated woman starting exercises on mat.

How To Do Pilates?

Now that you are intrigued about the world phenomenon known as Pilates, you are probably interested in how to start doing Pilates yourself!

The first thing you want to do when starting a Pilates routine is decide if you want to start in a studio that has an instructor, or if you would rather do it by yourself at home.

Once you choose your method of learning, you will want to get the right equipment and clothing. You will want to wear clothing that is stretchy and breathable. Tank tops, t-shirts, yoga pants, or cotton shorts are all suitable clothing for Pilates.

You will need items such as a yoga mat, ankle weights, a reformer, a Pilates ball, and a foam roller. All of these tools are optional and not needed to get started. But, as you progress these items can be incorporated to make the workouts harder and to help switch them up.

Once you have what you need to begin, you can try the following beginner Pilates moves:

Leg Circle

Start by laying down on your mat.
Leaving your arms down at your sides.
Raise one leg into the air.
Rotate your leg clockwise for 2 minutes
Reverse the rotation counterclockwise for another 2 minutes.

Plank Leg Lift

Go into a plank position.
Lift one leg up into the air parallel to your shoulders.
Engage your core, keeping it tight. Not relaxed.
Repeat with your other leg.

What Do I Think Of Pilates?

I love Pilates! It is a great workout for people of all shapes, sizes, and fitness levels. It allows you to work out at your own pace and do moves that work well with your body.

Pilates was my favorite thing ever when I was pregnant, and I utilized a few standing exercises when I couldn't bear to be still anymore. 🙂 You can easily tailor Pilates to your level of fitness and any limited mobility to achieve the goals that you want!

Have you tried Pilates? What are your tips or recommendations about this inclusive workout? Drop a comment below about your favorite pilates workout.

What is Yoga

April 17, 2022

If you've been wondering what is yoga and looking to get started into this ancient Indian practice that melds mind, body, meditation, and breathing we have your answers! The benefits when you start yoga will yield so many rewards that go beyond just physical fitness and well into overall wellness!

What is yoga and why you'll love this peaceful, ancient practice.

While yoga is often viewed as a physical practice, it is much more than that. The word “yoga” comes from the ancient Indian language of Sanskrit. It means “to yoke” or "union".

In this case, the word yoga means to yoke (or bring together) the physical self and the mind.

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The purpose behind this union is to use the physical self to quiet the mind. The quieting of the mind is what many consider to be the true purpose of yoga.

This is the state that allows us to reflect and reconnect with ourselves – an important tool in a very busy world. It works hand in hand with our meditation affirmations to re-focus on ourselves and positivity!

In the physical yoga practice, this union is made by connecting the movement with the breath.

What We Think Yoga Is

As westerners, the most common thing that comes to mind when we think of yoga is the modern form of 'hatha'. We envision yoga practitioners using 'asanas' or body postures for physical fitness, relaxation, as well as stress relief.

Additionally, many people think that yoga only consists of poses that are difficult to attain - let alone maintain for any length of time.

This is a misconception held by many. Instead, we hope that you keep reading to learn more about this wonderfully beneficial discipline that combines the mind and body!

Who is Yoga For?

Different benefits draw different people to yoga and it is for people from all different backgrounds!

Unfortunately, as it has become more popular in western culture, many people have come to associate yoga with one certain body type or image.

However, the truth is that yoga is not for one type of person or body type. It is for anyone and everyone who has a desire to practice.

It is for the young and old. For small bodies and larger bodies. It is for all genders. The only requirement to practice yoga is to want to practice it.

What is the Most Important Part of Yoga?

While each person will eventually find what is the most important part of yoga for them, there is one element that is essential to all yoga practices – breathing.

The breath is again that connection between the mind and the body. It allows us to easily move from pose to pose. It also allows us to maintain our awareness in a pose. Therefore, many people will say that the breath is the most important part of yoga.

So, if you are doubting if you can do yoga – simply ask yourself, can I breathe? If you can breathe, you can do yoga!

So What Is Yoga, Really?

Yoga is a union, with your body and mind, with the world around you.

Yoga is a complete path in and of itself (not a science, a recreation, or an art form).

Yoga helps you to understand who you are, but is not an expression of you.

Learning yoga for your health is a great start, but we think that you will take away much more from the experience than just a healthy body! Let us know what you love about yoga in the comments below!

Meditation Affirmations

April 17, 2022

Learn these great meditation affirmations and have them handy to fight the stress and overwhelming anxiety from a hectic day of juggling responsibilities! Everyone can use a little self-affirmation at times, and this is a wonderful list of reminders that you are indeed worthy! Get started rewording your negative thoughts with these best 25 meditation affirmations!

Wonderful positive meditation affirmations to uplift and reinforce self worth and value.

Many days we may feel less than or indifferent towards ourselves. We live in a busy world with many tasks to complete and things to remember. We fall behind, forget a few things, and often take it out on ourselves.

While most of us are guilty of this, we should always remember to bounce back as quickly as we can so that we don't dig ourselves into a rut. We want to use words that contain powerful messages to remind ourselves that we are worthy of love, forgiveness, and appreciation.

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We are quite simply our worst critics.

That is where meditation affirmations come into play. Meditation affirmations are positive messages that we can say to ourselves and others when we are sad, angry, or disappointed.

These words help to remind us that we are enough, that we are worthy, and that we are strong.

We all need help being positive sometimes, and there is no better place to search for positivity than within yourself. So, if you are equipped with the right things to say to yourself, you can start every day off on a positive note.

Be sure to read more about how to radiate positivity too!

What Is Meditation?

Unless you know what meditation is, the above few paragraphs may seem to be a bunch of nonsense to you. Meditation is a tool that people can use to become more self-aware.

Meditation comes in many forms, from mindfulness, concentration, and empathy.

You can use meditation with religion or as a stand-alone practice. You start slowly and increase over time. Don't try to rush the process, as meditation is a journey, and honestly, we believe that it is a lifelong one.

Use what you are feeling as a guideline for your meditation. If at first you aren't sure exactly what you are feeling, start with becoming more self-aware.

Once you understand what you are feeling, begin by focusing on that emotion. Try to understand it, and use that feeling to begin a routine where you can overcome the emotion.

Refrain from judging yourself. No matter what or why you feel the way you do is irrelevant. The point is to understand yourself and learn more about your emotions and feelings.

What Is An Affirmation?

Now that we understand what meditation is, let's take a closer look at what an affirmation is. An affirmation is a powerful set of words that is often short and direct.

Affirmations are messages used to quickly get a point across and are positive in nature.

Since many of our subconscious thoughts are negative, learning positive affirmations is a great way to change our mindsets from negotiation to positive.

For an affirmation to stick, you must learn to believe it to be true. While this may not come naturally to you, over time repeating the affirmation will help your mind become more positively self-aware, and soon you will believe them.

Why Use Meditation Affirmations?

Many people use meditation affirmations for different reasons. Some people make them part of their daily routine as a way to stay above the negative emotions that they may face in their day. Some people use them once they feel that negative emotion as a way to combat it and send it away. And some people use meditation affirmations as a way to speak to others to remind them that they are more than negative emotions and help them overcome them.

There is no right or wrong when it comes to meditation affirmations. You can use them however you see fit for yourself. They are a positive light in a dark tunnel, so they can never be wrong. They help you achieve inner peace.

Top 25 Meditation Affirmations

Below are our top 25 favorite meditation affirmations. These affirmations will help you to feel better on even your worst days.

We love them (and think they should become part of your everyday vocabulary)!

I love all things that have been given to me.
I love all people who bring me peace.
I love that I have been given food to eat for nourishment.
I love the experiences that I have been given.
I love that I am able to think freely.
I love the air that I breathe into my lungs.
I love the water that keeps me hydrated.
I love the clothes that provide me with comfort.
I love myself and everything that comes with me.
I love to create and have the ability to make new things.
I cherish the memories that I have made.
I cherish my friends and family.
I cherish the knowledge that I have.
I cherish this moment and all it is worth.
I cherish the skies and earth.
I cherish each lesson that I have learned.
I cherish my body, mind, and spirit.
I cherish views and thoughts.
I cherish my kindness and gratitude.
I cherish the love that has been given to me.
I am perfect as I am.
I am whole with no missing pieces.
I am valued for who I am.
I am filled with love.
I am grateful for everything and everyone.

These affirmations will reaffirm that you are a worthy person, that you are whole, and that you have the ability to be valued and value others.

If at any time you feel like you need something to pick you up or a reminder of how amazing you are and can be, read these affirmations.

The best part about affirmations is that you can always create your own. You can start with this list and branch off and create a whole new list of meditation affirmations.

Find Your Favorite Affirmations

Meditation affirmations are a great way to re-learn how to find peace within yourself. We all get down on ourselves sometimes. All of us need something to help remind us that we are special at times.

Reading a list of meditation affirmations not only reminds you of how great you are, but they also become part of who you are. Once these affirmations really stick with you, you are less likely to fall into negative cycles of sadness and self-hate.

Always find new meditation affirmations to help fill the voids within yourself. Choose powerful words that allow you to really believe what you are saying.

Never feel limited to only using the affirmations that you read here (or from other sources).

Let us know what your favorite mediation affirmations are in the comments below! Did you find new affirmations here that speak to you?

Lose Belly Fat With Apple Cider Vinegar

April 16, 2022

If you've been wondering how to lose belly fat with apple cider vinegar, then look no further and read on here to see all of our tips! If you want to make sure that you finally shed those stubborn inches on your waistline, adding ACV to your regiment is a great idea!

How to lose belly fat with apple cider vinegar successfully.

We all know how hard losing stubborn belly fat can be. As we age, the spare tire around our waist can become bigger (and tougher!) to part with.

Most people want a quick and easy solution that targets the fat around their midsection.

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The truth is, there is no quick and easy fix! But there are solutions, such as incorporating apple cider vinegar into your diet. Doing this will help you to gradually lose the belly fat!

It takes time, patience, and commitment. If you want to lose your chubby belly, we have some answers that can help boost your weight loss journey.

Apple cider vinegar is a great tool for helping you lose belly fat. If you want to learn more about losing stubborn tummy weight continue reading as we discuss and compare how and why apple cider vinegar is a great thing to add to your diet regimen.

What Is Apple Cider Vinegar?

You may have read the title of this article and thought to yourself, what is Apple cider vinegar? Apple cider vinegar, also known as ACV, is vinegar that is made from fermented apple juice.

Bacteria and yeast are added to the juice, and a two-step fermentation process turns the juice into vinegar.

This process transforms the sugar and contains acetic acid and carbohydrates.

How Can Apple Cider Vinegar Help Me Lose Belly Fat?

While there is no way to directly target fat in one specific region of your body, losing weight, in general, will help with the loss of belly fat. As your body loses weight, it will begin to target the fattiest areas.

If you have most of the fat in your abdomen, you may lose belly fat first.

Apple cider vinegar helps you lose weight by keeping your blood sugar levels stable. Spikes in blood sugar can lead to excess cortisol production, which is the main culprit for the accumulation of stubborn tummy fat.

When you add apple cider vinegar to your daily regimen it helps to stabilize your blood sugar levels and reduces the amount of cortisol in your blood. Therefore, reducing the accumulation of belly fat.

What Health Benefits Does Apple Cider Vinegar Have?

We all want to use things that help us lose weight, but we also want them to have benefits for our health. Apple cider vinegar has multiple health benefits such as detoxification and antibiotic properties.

Does Apple Cider Vinegar Have Any Negative Side Effects?

Always use caution when trying any new thing to help you lose weight.

Negative side effects can happen with anything, did you know that you can overdose on water? Yes, you read that correctly - water can be fatal if you consume too much!

With that in mind, you must always do your own research when trying new things to help aid in your weight loss journey.

Speak with your doctor, they will let you know if apple cider vinegar is a good choice for you or if it interferes with any medications that you may be taking.

Always be alert and listen to your body. If it doesn't feel right, then it may not be for you!

Anyone can become allergic to anything. If you have an allergy to apples, apple cider vinegar is not going to be something that you want to consume.

Also, never use apple cider vinegar that has not been diluted. The acidity of the apple cider vinegar can and will ruin the enamel on your teeth, burn your esophagus, and possibly cause digestion issues such as heartburn, nausea, or diarrhea.

Always be vigilant when trying apple cider vinegar, start slow with a small amount to see how your body reacts to it. Once your body is comfortable with a small amount, work your way up gradually.

If at any time you feel that you are consuming too much, reduce the amount.

Apple Cider Vinegar Recipes

Very few people enjoy drinking diluted apple cider vinegar. It is sour and is not very pleasant to drink by itself.

The best way to consume apple cider vinegar is to create different tonics, teas, and drinks to help it go down a little more smoothly!

Below are a few apple cider vinegar recipes that will not only give you the benefits of apple cider vinegar but also taste delicious as well.

Apple Cider Vinegar Tonic

This apple cider vinegar tonic can be served hot or cold. It is delicious and packed with many healthy ingredients.

ACV Tonic Ingredients:

1 cup brewed green tea, chilled
1 tablespoon raw apple cider vinegar
1 teaspoon pure maple syrup
1 teaspoon grated fresh ginger
1 Lemon wedge

After brewing your green tea, add the rest of the ingredients to it. The recipe calls for chilled green tea, but don’t be afraid to try it warm for cool nights!

Apple Cider Vinegar Tea

This apple cider vinegar tea is perfect when added to your daily routine. Not only will you barely taste the vinegar, but you will have something that is healthy and a great energy booster!

ACV Tea Ingredients:

1 cup of warm water
2 tablespoon apple cider vinegar
2 tablespoon lemon juice
1 tablespoon honey (or 1 tablespoon sugar or agave)
1 teaspoon cinnamon
1 dash cayenne

Mix all ingredients together and voila! You have a nutrient-rich tea that gives you all the benefits of apple cider vinegar with a delicious taste!

Can You Really Lose Belly Fat With Apple Cider Vinegar?

The short answer is yes, but it really does matter what you do the rest of the time too! ACV (and anything else for that matter) cannot be a single cure-all for a poor diet and lack of exercise.

With our world being so consumed by diet culture, it can be easy to get fixated on a quick gimmick to help us get back to our ideal weight. But the truth is, nothing will make you lose an astronomical amount of weight in one week.

However, when added to a proper diet and paired with an active lifestyle, apple cider vinegar can help you achieve the results that you are after. It's also a great part of maintaining your weight later!

Always remember that patience is key to weight loss. It took you how long to gain the weight? So try not to be impatient as you work toward improvement!

If you have any apple cider vinegar recipes that you would like to share with us, drop them in the comments below!

Radiate Positivity

April 16, 2022

Wondering how you can learn to radiate positivity to improve your overall happiness and to spread an infectious smile? We're sharing our 9 top tips for making your mood better every day!

Positive typed with definition words nearby for radiating positivity.

We all know what it feels like to feel less than positive. You wake up on the wrong side of the bed, and for the rest of the day, it seems like nothing goes your way. You're grumpy with your partner, impatient with your coworkers, or generally just not in a good mood.

Whatever it is you are feeling is totally normal! Life happens. We all have difficult days (and yes, sometimes months or years). Just because these feelings are normal though, doesn’t mean you have to stay in them for longer than you would like.

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The great thing about having a range of emotions is that you truly can choose which emotions to tap into. Therefore, if you are ready to fight off those negative vibes and radiate positivity instead, keep reading to learn how.

What Does It Mean To Radiate Positivity?

One of the most difficult things to do when you are feeling down is to pull yourself out of that space. So, if you are trying to learn more about how to radiate positivity, then you are already moving in the right direction.

Radiating positivity is essentially when your positivity is reflected in the way you present yourself to the world. This doesn’t mean that you are always happy or never have a bad day.

It means that you have found a way to view even the difficult times with a perspective of positivity. As cliché as it may sound, it is about looking at life through the lens of a glass half full (rather than half empty).

Before you can radiate this positivity though, you must first create an authentic sense of positivity within yourself. This is where the nine practices below can help.

Glass half full with three glasses of different amounts of water for perspective.

Why Is It Important To Radiate Positivity?

The most important reason for radiating positivity is for your own physical and mental health. The more you are in a positive frame of mind, the better your quality of life. In fact, being more positive can help you live longer.

Moreover, while it is not your responsibility to make other people happy, your choice to radiate positivity for your own well-being can positively impact those around you. Think about the people you love to be around.

Most likely, they have a positive outlook on life. In contrast, think about the people that you often feel emotionally frustrated or drained after being around. They probably tend to have a more negative outlook on life.

The people we surround ourselves with truly impact how we feel. Therefore, choosing to express yourself in a positive way will help others feel positive around you.

Hence, you are more likely to have positive interpersonal relationships that can further support feelings of positivity.

1. Positive Affirmations

Affirmations are words or phrases that we speak to ourselves. It is important to identify these as “positive affirmations” because we don’t want to be repeating negative thoughts to ourselves!

While you don’t want to speak negative words or phrases to yourself, thinking about what you are feeling negatively about will help you create your affirmations.

For example, if you are having a difficult time waking up each morning you can create an affirmation like “I am excited to wake up and start my day!” Another example may be saying, “it’s going to be a good day,” as soon as you wake up.

Now, you may not feel this way right away. You may even feel a little bit silly saying these things to yourself. Give it some time though.

Rewire your brain with positive affirmations notebook to radiate positivity.

Affirmations are about repetition.

The idea behind affirmations is that you are changing negative thought patterns by replacing them with positive ones.

If you think about how many times you have told yourself “I hate waking up for work,” (or another frequent phrase), then you will recognize how you frequently you may need to repeat positive affirmations to replace the old ones.

Even though you may feel silly at times, the more you practice using affirmations the easier it is to shift your thinking and feelings in other situations.

More importantly, that feeling of silliness is sometimes just enough to help you immediately shift the negative moment.

2. Express Gratitude

Gratitude is one of the most powerful ways to create positivity in our lives. When we take time to express gratitude, we are intentionally choosing to focus on something other than the negative.

We are also reminded of the good things in our lives.

Like affirmations, sometimes this can feel difficult in the moment. Especially if we are feeling particularly low. However, even the simplest expression of gratitude can get you moving in the right direction.

Try writing down 5 things you are grateful for each night before you go to sleep. It can be as simple as, “I am grateful it was sunny outside today” or “I am grateful I have a warm bed to sleep in.”

You can write this as a simple list or expand on why you are grateful for these things. If 5 feels like too many for one day, just focus on one thing you are grateful for.

3. Give Back to Others

In addition to giving thanks, giving to others is another amazing way to shift negative energy to positive.

Sometimes when we are feeling less than positive, it is a result of focusing too much on something negative that happened. This is not to say that we should avoid acknowledging when negative things happen, but simply that we are aware of how it is impacting our energy.

What sometimes happens is when something negative happens, it consumes our energy. We dwell on it. Overthinking it or talking about it non-stop.

In these instances, taking time to step away from focusing on the negative by doing something good for someone else is a powerful way to shift into the positive.

Not only does it shift your energy, but it also helps create a positive experience in another person’s life. Remember, we never know what is going on with someone else.

Another person may need that positive experience in the same way you do.

Giving back doesn’t have to be a big event or even cost any money. You can write a kind message to a friend, offer to make someone a meal, or buy a coffee for the stranger behind you in line.

Choose something that will enrich the positivity in your life (not drain it further).

4. Take Time for Self-care

While giving back to others is an amazing way to radiate positivity, it is essential that you are replenishing that positive energy in yourself. Think about the analogy that you can’t pour from an empty cup. Therefore, if you want to radiate positivity frequently - it is important to take time for self-care

Self-care is the act of intentionally doing something that makes you happy. Some forms of self-care are good mental health breaks, like meditation. However, they don’t have to fall into this category.

A self-care practice could be taking yourself out to dinner at your favorite restaurant. It could be going to a sporting event, leaving work early (if it won’t cause you more stress), leaving work at work (teachers, this one is for you), getting a massage, or anything else that calls to you!

Taking time to fill your cup with positivity doesn’t have to mean going out either. Think about an at-home practice you could start.

Take time to relax and find little things at home to appreciate.

Take a bath after work, listen to relaxing music while sitting in the backyard, refresh yourself with lemon water, or drink your coffee while watching the sunrise.

There is no wrong form of self-care, as long as it allows you to give back to yourself!

5. Take a Mental Health Break

We live in a busy and noisy world. This isn’t just audible noise, but any type of distraction: social media, work, relationships, school, news, etc.

With so many distractions, we can often forget to take time to pause and check in with how we are doing on an emotional and spiritual level.

While a mental health break is a form of self-care, it is specifically aimed at taking a pause from the “noise.”

This could be implementing a formal meditation into your daily routine or a practice that connects you to your mind through physical movement, like yoga.

A mental health break could also include going for a walk around the neighborhood (leaving the phone on silent or just leave it at home) or a hike. It could be going for a long drive or sitting at the beach listening to the waves.

Journaling or mindful breathing are also great ways to take a pause from the distractions of the world. Just like self-care, finding a way to take care of your emotional, mental, and spiritual health is an essential part of radiating positivity.

It is another way that we fill our own cups, in order to share our positive energy with others.

6. Stand Tall

While self-care and mental health breaks are directed towards our internal world, how we carry ourselves in the physical world also impacts our level of positivity.

If you are walking around slouched over, eyes down, with a negative expression, you will most likely feel that way emotionally – low.

On the other hand, when we walk tall, shoulders back, and smile, it helps to shift our attitude to a positive state.

However, it is important to mention that telling people to “smile!” can sometimes have a negative impact. Therefore, only try this practice if it calls to you – not because we told you to do it.

7. Positive Self Talk

In addition to using positive affirmations, taking time to notice how you talk to yourself throughout the day is important to radiating positivity. Many of us tend to be our harshest critics.

This is often reflected in how we speak to ourselves.

Whether it is the words we say out loud when doing something or what we say in our minds – it all matters.

Therefore, be mindful of what words you are using. When you catch yourself speaking negatively, pause and notice what it is you are saying.

Positive self talk is important to improve upon ones happiness.

Ask yourself if you would say this to someone you love. If the answer is no, then it is probably not something you want to say to yourself.

To shift how you speak to yourself, continue with the practice of trying to speak to yourself the way you would speak to a loved one.

Additionally, using a positive affirmation can help you shift your mind back to the positive.

8. Take Action

One thing that can often keep us from feeling positive is when we feel stuck.

Maybe you feel like you are not moving up in your job or you are not in a career that you are passionate about. Maybe you don’t like where you live, or you are not in the relationship you would like to be in.

Whatever it is that is making you feel “stuck” – think about how you can take action towards changing your circumstance. This doesn’t have to be a huge change all at once.

Think about just one small action you can take each day.

For example, if you want to change your career, take 15 minutes each day to do something to move in that direction.

Update your resume, make a list of new job opportunities, tell a friend you are looking for a new position, and to keep you in mind if they hear of anything.

Taking action, however small, will help you slowly start to move forward and move from stuck to positive!

9. Surround Yourself with Positive People

It is said that we reflect the 5 people we spend the most time with. Therefore, surrounding yourself with other positive people is one of the best ways to be positive yourself.

Think about the people you are regularly surrounded by. How do you feel when you are around them? Positive? Energized? Negative? Drained?

Taking time to reflect on the people doesn’t mean you have to cut people out.

However, it may be beneficial to spend more time with the people who are uplifting. Another thing to mention is that everyone has bad days!

Therefore, when your positive people are having a down day – if you are helping fill each other’s cups regularly then you can help lift them up!

Positive people will help to keep you uplifted and working toward overall happiness and radiating positivity.

When You Radiate Positivity

Radiating positivity is about making a conscious effort to be positive. It is not about ignoring your feelings. Despite our most positive efforts, life will continue to happen around us.

Some days will be hard. Sometimes you will NOT feel or want to be positive. Those are all normal things!

The intention behind radiating positivity is that you are finding healthy ways to manage those other emotions so that you can more quickly come back to a positive space.

By using the tools above, you are more aware of when you are not feeling positive. You are also able to compare when you are feeling positive, versus times when you are not.

This awareness allows you to more frequently be in a space of positivity.

The more you feel positive and radiate positivity you may notice fewer negative days. Moreover, you will hopefully feel others radiating positivity back to you!

What is Tabata

April 10, 2022

If you're wondering what is tabata, this energizing workout routine that gets the heart pumping, then look no further! This handy guide will answer all of your questions and get you ready to jump in with both feet (literally!).

What is tabata and how to get started with this easy hiit exercise.

Many people enjoy being active and finding workout plans that help them achieve their fitness goals. Some people can stick to that same routine for years, while others like to explore new fitness plans.

If you are looking for a new workout routine that is high energy, fast-paced and goes hard on intensity, then you may be interested in Tabata. Tabata is a HIIT workout that began in Japan and has made its way all over the world.

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If you are intrigued by Tabata, continue reading this article to learn more all about what it is!

What Is Tabata?

First, let's discuss what Tabata is. In order to start a new fitness routine, you must know the ins and out of what it entails. Tabata uses interval training to help you get the most heart-pumping working in the shortest amount of time.

Each interval lasts 20 seconds with 10 seconds of rest in between them. After eight rounds, you take a one minute to a minute and a half breather, then begin again with a new exercise.

Some people do a few rounds, some people go for 20 minutes, and those who have conditioned their bodies can do Tabata for about one hour.

The most common exercises performed while doing a Tabata routine include:

Burpees
Jump Squats
High Knees
Tuck Jumps
Planks Jacks
Jumping Jacks
Mountain Climbers
Lunges
Push-Ups

Each of these exercises is a cardio-based method that will help elevate your heart rate and help you burn calories and strengthen your core. Combine a few together to customize your Tabata workout to better suit your needs.

Tabata is great because you can switch up the workout as needed for your body. If you want to do planks, push-ups, burpees one day, crunches, jumping jacks, and mountain climbers the next day, you can! Tabata is completely customizable!

Can Anyone Do Tabata?

All workouts should first be discussed with your doctor. A routine checkup will let you know if you are healthy enough to begin such a high-intensity workout. Talk with your doctor about what Tabata is, and what you are looking to benefit from it.

Your doctor will let you know if your body can handle such a high-paced regimen, and may give you other advice on which things to watch out for or avoid.

Once you are all cleared to start this exercise, take into consideration your fitness level. If you are new to working out, you may want to take it slow at first.

Begin with exercising for only a few minutes. Don't be discouraged if you can't make it through an hour of Tabata at first. *We couldn't!

Build up to that hour over a course of a few weeks. Start with 5 minutes for week one, and increase each week. Eventually you will become more skilled and have a better ability to achieve longer Tabata workouts.

Should I Do Anything Before Starting Tabata?

As we said above, always consult with your doctor before starting any workout routine, especially a high-intensity workout like Tabata. But should you do anything else before starting Tabata?

The answer is yes. First, you want to always make sure that you warm up before any workout. Warming up helps your body prepare for the stress that it is about to endure.

Warming up increases your core temperature and heart rate. Warming up before exercise helps prevent heart attacks and allows your body to limber up, which reduces your risk of injury.

Once you are warmed up, you are ready to begin Tabata.

Are Their Health Benefits To Tabata?

Yes, yes, and yes! Tabata has many health benefits that we will discuss below. The Health benefits of exercise are anything that enhances your overall well-being.

Burns Fat

One of the main benefits of Tabata is its ability to burn fat. You'll burn many calories per hour, which can easily help put you into a calorie deficit when paired with a proper diet.

Tabata's high intensity helps raise your heart rate. Increasing your heart rate helps improve your metabolism, which essentially helps you burn calories all day.

Doing Tabata a few days per week for an hour-long session can easily help you burn extra calories. However, if you are not wanting to burn fat, make sure to increase your caloric intake!

Increases Endurance

Tabata is great for endurance. Endurance is your body's ability to withstand intense situations. Tabata helps increase your body's endurance. It keeps you conditioned and enhances your overall performance.

Improves Energy

Tabata is great for improving energy. While you may think that Tabata would deplete your energy, because it is so demanding of your body, the opposite is actually true.

Tabata increases your aerobic and anaerobic functionality.

Your aerobic functionality is your body's ability to move oxygen throughout your body, essentially supplying you with the energy needed to complete daily life, and cardio.

Anaerobic functionality is your body's ability to use the glucose stored in your muscles to perform physical activity, such as lifting weights or short bursts of intense activity.

Tabata targets each of these systems allowing your body to function at its full capacity and increasing your oxygen levels.

What We Think

If you are on the lookout for a new fitness routine that will increase your overall health and ability, Tabata may be the perfect solution for you! It will get your systems moving and your heart racing, while keeping your body energized and conditioned.

We especially enjoy this exercise option as you can get a fast workout in without any equipment. Additionally, you don't have to be fit to get started. You can modify any routine to fit you best as you progress!

Benefits of Lemon Water

April 10, 2022

There are so many amazing benefits of lemon water, some of them are easy to guess while others may truly surprise you to know! Whatever the reason, this easy citrus refreshment is a delightful treat no matter the time of year!

Benefits of lemon water when enjoyed daily like this fresh pitcher with lemons and greens.

Since we were children, lemon water has been something that we all drank and enjoyed. Yes, our younger selves may have added a ton of sugar to the mix, but we still loved the sourness of the lemons diluted with a little water, and of course, sugar.

The adult version of lemonade removes the sugar and focuses on the health benefits that the lemons bring to our bodies. In the article below, we are going to discuss all the positive things that lemon water provides us.

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What Are The Health Benefits of Lemon Water?

We all love knowing the benefits our health tonics give us. As we age, our health becomes more of a priority and we look for things that can help elongate our lives and give us better health. Below is a list of benefits that lemon water will bring you.

Helps With Digestion

Sometimes we don't eat as healthy as we should, and it can mess with our digestive system. Digestive issues can range from heartburn, constipation to nausea.

When you drink lemon water you help aid in positive digestion, allowing the natural course of things to take place. Warm lemon water has a laxative-like effect that will assist with alleviating constipation.

Heartburn can also be reduced when drinking lemon water, but it can be different from person to person. Always start with a small amount and see how your body reacts. Some people will notice a difference right away, while others may have increased acidity making heartburn worse.

Improves Insulin Resistance

Many people suffer from insulin resistance, which is your body's inability to use glucose from your muscles, fat, and liver to produce energy.

Drinking lemon water helps improve insulin resistance due to the flavonoids called polyphenols. Polyphenols are naturally occurring antioxidants that are found in lemons.

As you consume lemon water on a regular basis, you provide your body with these polyphenols, which can help improve insulin resistance.

Keeps You Hydrated

Anytime you consume water, you help hydrate your body. Adding lemons increases the flavor of the water which may help you drink more. The more you drink, the better hydrated you are.

Improves Skin

Lemons contain vitamins and antioxidants that improve the skin. Many of these vitamins such as vitamin C help increase the production of collagen in your skin. Collagen helps improve elasticity and strengthens your skin, it is found naturally in our skin, but it can also be supplemented if we are deficient.

When you drink lemon water, your collagen levels increase and your skin becomes healthier over time.

Vitamin C isn't just a vitamin, it is also an antioxidant. Antioxidants help heal your skin from outside interferences like UV rays, pollution, and damage.

The vitamin C that lemons possess is a well-rounded and essential vitamin for your largest organ.

It also helps that the added water increases hydration which is also beneficial to your skin and overall health.

Stimulates Saliva Production

Many things can cause us to have a dry mouth. Changes in diet, age, sickness, or a dry environment can all decrease saliva production causing us to need some type of stimulation to increase the amount of saliva that we produce.

When you drink lemon water, it helps stimulate saliva production. While this may seam like a small health benefit, it is actually quite important. Saliva helps keep our mouths wet.

A wet mouth is more comfortable and healthy. Dry mouths will crack and can cause open soars which can become infected.

Saliva production is also important because it can help you chew and digest your food properly. Decreasing your chances of choking or aspirating your food. It also fights germs, protects tooth enamel, and prevents gum disease.

Saliva has many benefits and you always want to make sure you are you are keeping it moist. That is why lemon water is a great addition to your daily diet to ensure that you are stimulating saliva production!

Should You Drink it Hot or Cold?

Some people love ice-cold drinks, while others prefer something warm and soothing. But, you may be curious which temperature of lemon water will benefit you the most.

Any temperature of lemon water will provide you with added vitamins, antioxidants, and increase hydration. You can enjoy lemon water however you prefer to gain these benefits.

However, if you are drinking lemon water for the purpose of better digestion, it is recommended that you drink it warm. Warm lemon water helps side digestion by engaging your digestive system, allowing it to start flowing.

Lemon Water Recipes To Try

If you don't like the simple version of lemon water, which is just lemons and water. Here are a few recipes that will not only enhance the flavor but will also add other benefits as well!

Lemon Ginger Tonic

This warm lemon ginger tonic is perfect for aiding in digestion and giving your body extra essential vitamins and antioxidants. This tonic pairs lemon, warm water, ginger, and raw honey for a mouth erupting drink that is perfect for cool evenings or busy mornings.

Lemon Lime Spritzer

If you want a lemon drink that is a little more fancy, try this lemon lime spritzer. It pairs lemon, lime, sparkling water, and coconut nectar together for a yummy and health packed drink. This spritzer is perfect for a night out with friends or a fancy dinner party.

Lemon Hibiscus Water

If you miss the days from your childhood where you chugged glasses of lemonade, then this lemon hibiscus water is the perfect drink for you. This adult version of lemonade blends lemons, hibiscus and agave syrup into the perfect drink for hot summer afternoons.

Lemon Mint Tea

Whether drank cold or warm, this lemon mint tea will spruce up any event or night at home. Add a few sprigs of mint, fresh lemon, and warm or cold water to create this delicious drink!

Last, But Not Least!

When you want to drink something that will provide your body with health benefits and also taste good, lemon water is a great choice. Whether you drink it daily, weekly, or once a month you will always gain some type of benefit from lemon water.

Remember to drink warm lemon water for the best digestive benefits, and to make it more appealing to the masses try one of our listed recipes that increase the flavor and benefits!

Leave a comment below letting us know which type of lemon water you prefer!