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5 Behaviors for Healthy Weight Loss

Embarking on a weight loss journey is a personal endeavor, one that should be approached with a keen understanding of your unique physiology and a commitment to sustainable, healthy practices. It’s essential to remember that there is no one-size-fits-all approach to weight loss, as individual factors such as genetics, metabolism, and dietary preferences play a significant role in shaping your path to a healthier you.

In this article, we will explore five behaviors for healthy weight loss that prioritize your well-being and long-term success. From the importance of not skipping breakfast to consulting with healthcare providers, we will provide you with a comprehensive guide to achieving your weight loss goals while nurturing your overall health.

Not Skipping Breakfast

We hear a lot of people say that skipping breakfast will cause you to gain weight. According to the U.S. Department of Agriculture’s Economic Research Service, skipping breakfast can reduce your daily calorie intake, but in an unhealthy way. Skipping breakfast can lead to weight loss, but it can increase cholesterol levels compared to those who eat breakfast.

Count your Calories and Create a Meal Schedule

The first and main key to losing weight is to count the calories in the foods you eat, and the second key is to eat every day at the same time. Think of our body as a computer that needs restarting every 24 hours to recharge the batteries. Eating whenever we please can affect our internal body clock, and, in this way, we train our bodies to eat every day at the same time. Our metabolic process will get the engine working on those schedules every day, and it will be easier for the body to process the food.

You Are What You Eat

Are you one of those people who saw the Sirtfood diet that helped Adele lose weight and tried it but couldn’t keep up with it? guilty as charged. If you’re wondering why some diets don’t work for you but do for your friends, it’s because each metabolic system is unique. Before you destroy yourself on extreme diets and starve yourself, you should determine what types of food your body can and cannot process. You just have to go to a good nutritionist or dietitian, and they have special tests where they can check what you can and can’t eat. Green salad and avocado may be ideal for some people, but not for you. This kind of test will help you keep your weight balanced forever, not just in the short term.

Exercise

When it comes to staying active, the important thing is to find an exercise you enjoy and can commit to. Whether it’s cycling, walking, running, or even skiing, they all offer unique benefits and can help you stay fit while having fun. With the winter season approaching, organizing a solo ski holiday can be a fantastic way to embrace the colder months and get some exercise in a beautiful snowy setting. Skiing not only provides a great cardiovascular workout but also engages various muscle groups, offering an excellent overall fitness experience. It’s also a wonderful opportunity to connect with nature and enjoy the serene winter landscapes. If you’re exploring alternative methods, you might also check the Nushape Lipo Wrap reviews, It can provide insights into how others have incorporated it into their wellness routines. You just need to pick which one works best for your body and which one will make you feel better. Physical activities are great for not only losing weight but also improving blood flow, keeping your body strong, and reducing stress.

You just need to pick which one works best for your body and which one will make you feel better. Physical activities are great for not only losing weight but also improving blood flow, keeping your body strong, and reducing stress.

Consulting with Healthcare Providers: A Vital Step for Sustainable Weight Loss

Healthcare providers play a pivotal role in helping individuals achieve their weight loss goals safely and effectively. They begin by crafting personalized weight loss plans, meticulously tailored to each person’s unique needs, taking into account their medical history, current health status, and any potential risks.

These plans prioritize the implementation of safe and sustainable dietary changes and exercise routines, steering clear of the pitfalls and health risks associated with fad diets or extreme exercise programs. Rather, they emphasize gradual, achievable progress.

Regular check-ins with healthcare providers are a cornerstone of these plans. These appointments serve a dual purpose: they allow for the necessary adjustments to the weight loss strategy while closely monitoring the individual’s progress.

Furthermore, healthcare professionals are well-equipped to manage any chronic conditions that may be present, such as diabetes, high blood pressure, or heart disease. These conditions can be effectively addressed while working towards weight loss goals, ensuring comprehensive health improvement.

Importantly, healthcare providers also take measures to prevent nutritional deficiencies, a potential concern during weight loss. They guide obtaining essential nutrients through diet or supplementation, thereby safeguarding the individual’s overall health and well-being.

In certain cases, healthcare providers may recommend more intensive interventions:

Bioidentical Hormone Replacement Therapy (BHRT): BHRT for weight loss offers a solution for individuals dealing with hormone imbalances. This therapy involves the use of bioidentical hormones, which are molecularly identical to those naturally produced by the body. BHRT can be particularly beneficial for those experiencing hormonal issues.

Pharmacotherapy: Prescription medications like Orlistat, Phentermine-Topiramate, and Buproprion-Naltrexone can be prescribed to aid weight loss by reducing appetite or inhibiting the absorption of dietary fat.

Behavioral Therapy: A therapist or counselor specializing in weight management can help individuals address emotional eating and behavioral patterns contributing to weight gain, often using cognitive-behavioral therapy (CBT).

Lifestyle Modification Programs: Tailored programs encompassing dietary changes, regular exercise, and behavioral counseling provide a sustainable, long-term approach to weight loss, fostering healthier habits and choices.

Conclusion

In the quest for healthier living and sustainable weight loss, the journey begins with understanding and respecting your body’s unique needs. By adopting behaviors such as not skipping breakfast, calorie-conscious meal scheduling, mindful food choices, regular exercise, and crucially, seeking guidance from healthcare providers, you can embark on a path to lasting well-being.

Remember, it’s not just about losing weight; it’s about fostering a balanced and fulfilling lifestyle that will support you for the long term. With these principles in mind, you can confidently take charge of your health, ensuring that your weight loss journey is as rewarding as it is sustainable.

Runners Can Improve Their Running Abilities With These 6 Exercises

It’s a well-known fact that improving your strength can make you a better runner. For example, work on strengthening your leg muscles, and you can enjoy more power in your legs while running.

However, both new and experienced runners can struggle to create a workout that targets the right areas for improved efficiency and reduced injury risk. Add the following exercises to your routine, and you might be in a much stronger position than you thought possible.

Chiropractic Physical Therapy

Whether you’ve experienced a running-related injury or you’re trying to prevent one, choosing chiropractic physical therapy from the wide-ranging list of chiropractic services might be worth considering.

Chiropractors can recommend stretches for increased mobility, therapeutic exercises for strength and range of motion, and even postural training to improve your posture and prevent injury. If you’ve experienced an injury you believe is related to your running style, they might even be able to assist with running style recommendations to allow for safer running events in the future.

Push-Ups

Push-ups, also known as press-ups, are equipment-free exercises that might have more value in your running exercise routine than you think. While they don’t require any complex movements or techniques, they might assist with posture improvements, strengthening your arms, shoulders, and chest, and even enhancing your arm drive while you run.

Completing the perfect push-up is also straightforward, even if they’ve never formed a core part of your exercise routine before. Lay face down and place your hands on the ground on each side of your chest. Ensure your toes are tucked under and push down into your hands while raising your body off the floor. Make sure your body remains straight, and refrain from stretching your neck.

Once your arms are nearly completely extended, lower your body until it almost touches the floor. Two or three sets of 10 in each routine might be all it takes to benefit from better arm drive and running strength.

Squats

Many runners struggle with their cadence and running stride. However, when you master your running stride, you often benefit from speed and efficiency. Squats might be how you achieve running stride efficiency and decrease the risk of injury.

Traditionally, squats are an equipment-free type of exercise, but you can also use kettlebells or a barbell to increase the difficulty level. Stand with your feet slightly wider apart than your hip length and point your toes slightly outward.

Once in this position, you can lower your body, bend at the hips and knees, and pretend as though you’re about to sit on a chair. Make sure your bottom is going back, and keep your chest up and your knees over your ankles.

When you’ve lowered yourself into an almost sitting position, push your body up through your heels and become standing once more. At least 30 squats in a workout session might strengthen your major muscle groups, help you achieve more flexibility, and even help you run faster.

Leg Raises

Strengthening your lower core muscles is often a challenging task, but it’s a worthwhile one. When you have tight and strong lower core muscles, you might have a stronger lower back, contributing to a better running posture. Leg raises might be the very exercise to incorporate into your running routine to help.

Lie on your back and position your arms by your sides. Once in this position, bring your feet together and raise them in the air until they’re as vertical to the rest of your body as you’re comfortable with. Lower your legs back down until they almost touch the ground, then raise them again. If you struggle to lift both legs, try one at a time until you strengthen your hip flexors enough to allow you to raise both at once.

Tricep Dips

If you’re trying to maintain an upright running posture for your next full or half marathon, consider adding tricep dips to your regular exercise routine. This equipment-free exercise is all about strengthening your arms and shoulders and is easy to do in the comfort of your own home or at your local gym.

Sit on the edge of a seat or bench with the palms of your hands underneath your buttocks and your fingers over the edges. Lower yourself down off the chair with all your body weight carried by your arms, and push yourself back up only using your arms. Refrain from using the power of your legs to lift yourself.

Glute Bridge

Glute bridges are such a straightforward exercise that you might think they don’t have any value when it comes to improving your running abilities. However, glute bridges can promote good running form by activating your core stabilizer muscles and might even increase your glute strength for more running stride power. If you experience back pain while running, glute bridges might help with this too.

Lie down on your back with your feet flat on the ground and your arms by your sides. Raise your hips upward and keep your knees, hips, and shoulders in alignment. As you do this, ensure your shoulders remain flat on the floor to prevent neck pain or discomfort. You can then hold the position before lowering your body and repeating the process.

If a standard glute bridge isn’t challenging enough, try holding your arms above you in an outstretched position.

Superman Pose

Any runner trying to improve their running efficiency and posture might benefit from superman pose exercises. This exercise involves lying face down with your hands up by your ears and your palms facing downward.

Once in this position, lift your shoulders and chest off the ground, squeezing your shoulder blades in the process. Lower your body back down again, and repeat. Keep looking down toward the floor with each rep to avoid neck pain.

Many runners use the superman pose as an ‘activation’ exercise before they move on to a total body workout. It can often strengthen your back, build your core, and work your glutes in one movement.

Improving your running abilities can sometimes seem like an impossible task, especially when you feel like you’re set in your ways with your current running style. However, by adding a few new exercises to your pre-run workout routine, you might be surprised by the postural and strength changes you can experience.

6 Things To Consider When Trying To Lose Weight

When it comes to losing weight, there are a lot of things to think about. What works for one person might not work for another, and that’s why it’s important to tailor your weight loss plan specifically for you. In this blog post, we will discuss six things that you should consider when trying to lose weight. Keep these in mind as you embark on your weight loss journey, and you will be more likely to see success!

1. Set Realistic Weight Loss Goals

While it’s important to set goals for yourself, you need to make sure that they are realistic and achievable. Setting extreme weight loss goals can be detrimental and lead to failure. Take the time to create a plan that is reasonable and tailored specifically to your unique needs.

In addition, think about the time frame in which you plan to reach these goals. Setting short-term and long-term goals can help you stay motivated and on track.

2. Fuel Your Body Properly

When trying to lose weight, it’s important to make sure that your body is getting the proper nutrition. Eating a balanced diet full of whole grains, lean proteins, healthy fats and plenty of fruits and vegetables will help ensure that you are giving your body the fuel it needs.

Additionally, try to limit processed foods and sugary snacks. Instead, use fat burning supplements that will aid in your weight loss journey. Make sure that you are familiar with the ingredients and their potential side effects before taking any type of supplement.

3. Incorporate Exercise into Your Routine

Exercise is a vital component of any weight loss plan. Not only does it help with burning calories and building muscle, but it can also be great for boosting your mood and energy levels. Make sure to find an exercise that you enjoy so that you don’t get bored too quickly.

4. Track Your Progress

In order to stay motivated and on track, it’s important to keep track of your progress. This can be done in a variety of ways, such as tracking your calorie intake with an app, weighing yourself regularly, or taking waist measurements. Setting weekly goals and rewarding yourself for reaching them can also be helpful.

5. Don’t Beat Yourself Up

It’s important to remember that weight loss takes time, and you may not see results as quickly as you’d like. If you are feeling discouraged, try to stay positive and celebrate the small victories along your journey. Additionally, don’t be too hard on yourself if you slip up – just get back on track and keep going.

6. Get Support from Others

Finally, don’t be afraid to ask for help when you need it. Whether it’s a friend, family member, or fitness expert, having someone to talk to about your weight loss goals can be extremely beneficial. Having support from others can help make the journey easier and more enjoyable.

By considering these six things when trying to lose weight, you will be better prepared for success. Remember to customize your plan according to your needs, and don’t forget to stay consistent and keep track of your progress along the way. Good luck on your journey!

Why Women Shouldn’t Be Afraid of Weight Training

Do you head straight to the elliptical machine or aerobics room when you walk into the gym? It wouldn’t hurt you to explore the facility’s other regions, like the sweaty world of the free weight room. Doing so could have considerable benefits, especially if you’re female.

You will achieve a sleek, fit tone and other health benefits. Here’s why women shouldn’t be afraid of weight training.

Fights the Aging Process

Getting older happens to everyone, but there’s nothing wrong with delaying the process as long as you feel like it. Weight training can help women fight the aging process by assisting them in replenishing lost muscle tissue.

Your myocytes are muscle cells that lose their ability to repair damaged fibers, which can create a ripple effect. As you lose strength and muscle fiber, your gait changes, making you more prone to falls and broken bones.

Furthermore, you may lose appetite with muscle mass, leaving you deficient in crucial vitamins and minerals. You lose 50% of your peak mass by age 80 if you don’t take proactive steps.

Weight training improves your body’s ability to regrow lost muscle fibers. When you lift, you create microscopic tears in these fibers, which your body strives to repair during rest. Your cells operate much like the human possessing them — they get better with practice. Regular weight training with adequate rest for stretching and nutrition can slow the aging process by keeping your muscles strong.

Helps You Burn Calories — Even at Rest

Weight training can help you lose weight and keep it off because muscle is a metabolically active tissue compared to fat. You continue burning calories even while at rest. Estimates vary on how much you can burn, but the metabolic rate of your muscles is about 4.5 to 7 calories per pound. Over time, the difference adds up.

Any form of physical activity will increase your percentage of overall muscle mass compared to fat. However, strength training means you continue burning more calories up to 72 hours after exercise.

It Doesn’t Have to Take Much Time

According to the World Health Organization, adults need 30 to 60 minutes of physical activity most days of the week to maintain optimal health. However, you don’t have to spend all it on weight training. Doing so could be counterproductive unless you take careful steps to work opposing muscle groups on different days to avoid overtraining.

According to research, you need a minimum of two days of strength training per week to maintain muscle mass and you should do three or more to sculpt sleek muscles. However, you don’t have to hit the gym. A quality set of resistance bands or hand weights slide under your couch and let you work out in your living room while you stream your favorite shows.

However, some people prefer the formality of going to the gym to keep them on track with their regimen. They enjoy the atmosphere and encouragement of others.

Should you use free weights or machines? Both have their perks. Machines hold your body in precise alignment and prevent injury, but free weights incorporate more muscle groups as you stabilize yourself while working through your sets.

Sculpts Your Curves

Do you want to change your body shape? Little things can make a marked difference. For example, broader shoulders can make your waistline look smaller, creating a lovely hourglass shape if you have wide hips.

Women lack the necessary free testosterone to build bulky muscles. Therefore, you won’t get big thighs or biceps from hitting the weight room. However, you will add some lovely tone to your muscles.

For example, are you interested in defining your lower arm muscles and reducing fat? Performing exercises like tricep kickbacks and pushdowns will tone the back of your arms, leaving you feeling confident and sexy in your sleeveless tops.

It’s an Essential Fitness Component

Complete fitness consists of three components — strength training, cardiovascular activity and flexibility. You can build strength by lifting weights.

Are you in a hurry? You can combine different aspects of fitness in workouts such as HIIT. For example, moves like thrusters combine cardiovascular activity and weight training activities. Squatting low, then pressing a set of dumbbells over your head will get your heart racing like a sprinter’s without lacing up your running shoes.

However, you should always wear closed-toed shoes while lifting — even a 3-pound weight can shatter a toe when dropped from the right height.

Achieve Your Workout Goals with Weight Training

Many women shy away from the weight room. However, resistance means missing out on all the glorious perks. Consider the five above reasons why women shouldn’t be afraid of weight training and get started on the road to better fitness today.

About The Author

Ava Roman (she/her) is the Managing Editor of Revivalist, a women’s lifestyle magazine that empowers women to live their most authentic life. When Ava is not writing you’ll find her in a yoga class, advocating for body positivity, whipping up something delicious in the kitchen, or smashing the patriarchy.

5 Tips for Training in Summer Heat

With just under 50% of people in the US using the gym at least twice a week, ¹ how to train in the summer is a hot topic – literally. The summer heat can make it extremely difficult to continue with your usual training regime but it’s not impossible. From choosing the right products, such as glycerin deodorant, to ensuring you stay hydrated, these five tips will have you hitting the gym this summer with no worries at all.

1. Change up the time you train.

You may be used to heading out for a midday run or training session before lunch, but with summer temperatures rising and your body not being acclimatized to the heat, this is not the best choice. Instead, opt for early morning or late evening training. This will help you to have better endurance, and you’ll feel more comfortable and able to train for longer. If you prefer not to change the time of day, consider a change of venue and head indoors to train with some AC instead of outside in the summer heat.

2. Change up your training gear.

Your body is supposed to sweat, it is key to helping you cool down when you train. Obviously, in the heat of the summer,any way you can cool down is a winner. Utilize your body’s natural cooling techniques by opting for clothes that help your sweat do its job. Avoid materials like cotton and instead choose fabrics such as CoolMax which soaks the sweat away, allowing it to evaporate and helping you to stay cooler.

3. Don’t forget to wear deodorant.

While we’re on the subject of sweat, training in the summer can lead to extra unwanted scents lingering around. Opting for a good quality deodorant, such as a glycerin deodorant willhelp your body maintain its natural moisture while combating unwanted smells. This first line of defense will certainly help during hot summer workouts whether you’re in the gym or out at a summer boot camp.

4. Always stay hydrated.

This may seem like an obvious one, but it’s easy to forget the importance of hydration. Hot weather workouts can easily lead to dehydration if you don’t take care. Staying hydrated is essential to keeping your blood pumping and your sweat system working as it should. It will also help you to perform better during your training, which is definitely a winner.

5. Listen to your body.

The most important thing to remember for your summer workouts is to listen to what your body is telling you. Never try to ‘push through’ when your body tells you that it’s time to stop. Everyone has their limits and the summer heat can make you reach those limits sooner than you’re used to. Heat exhaustion, fatigue, and light-headedness (among others) are tell-tale signs that it’s time to stop and head to a cooler environment.

Your workout routine does not need to change much this summer, but following these five simple steps will make a world of difference. Don’t let the summer heat discourage you from being your healthiest and fittest self!

3 LA Hikes To Abandoned Ruins

Nuclear war escape tunnels, 127 year old mines, and abandoned zoos. This is what the LA mountains have to offer.

People have come and gone, but the remains of what they left behind can still be seen today. If you consider yourself an adventurer, we’ve got three abandoned places you can hike to this weekend.

Let’s jump right to it!

Shoemaker Canyon Road

Difficulty: Moderate

Distance: 5 miles

Elevation Gain: 1404 ft

While in the midst of the Cold War,, Los Angelinos feared a nuclear attack from the Soviets. Because there’s only so many exits out of Socal, they decided to build a road through the San Gabriel Mountains. This road is now known as Shoemaker Canyon Rd, named after the Shoemaker Mine.

The road weaves its way through precipitous mountain cliffs, abandoned bee farms, and of course two long tunnels. Construction on the tunnels began in 1956 and was completed in 1964. The project was permanently shut down in 1969 after conservationists and a limited budget dealt the final blow.

Although the tunnels remain a relic of an eerie past, they’ve become a popular hiking destination.

Two bonus drainage tunnels underneath the road add to the excitement, and the parking lot itself boasts a viewpoint of the San Gabriel River and Heaton Flats 500 feet below.

I highly suggest hiking to the tunnels in the spring, fall, or winter. If you visit in the summer, take plenty of water and a hat as there is no shade aside from the two tunnels.

You can also extend the trail by hiking up to Rattlesnake Peak via the same trailhead as Shoemaker.

Old LA Zoo

Distance: 2.5 Miles

Difficulty: Easy

Elevation Gain: 383 ft

Built in 1912, the Old LA Zoo housed about 15 animals, some of which included bears, bobcats, ostriches, and monkeys. By 1949, the zoo was home to over 1000 animals. However, all was not well.

The zoo was running on an extremely limited budget from the start. Cages were crowded, and some animals lived in less than ideal living conditions.

In 1958 a rally to increase the zoo’s budget was initiated, and in 1966, the Old LA Zoo was abandoned with the opening of the new LA Zoo we all know and love.

You can still explore the spooky Old LA Zoo, which has become a popular hiking destination, especially near Halloween season.

Multiple structures lay side by side in the woodsy hills of Griffith Park, the most iconic being the old polar bear cages. The easy hike consists of a dirt road that boasts amazing views of the Angeles and San Bernardino National Forest.

If you visit on a weekend, you can ride the ferris wheel at the trailhead which was built in 1926 and was the inspiration for Walt’s Disneyland!

Big Horn Mine

Distance: 4 Miles

Difficulty: Easy

Elevation Gain: 587 ft

The Big Horn Mine was founded in 1895 by Charles Vincent Dougherty (later known as Charles Tom Vincent after killing 3 men in Arizona and fleeing the state) while hunting for bighorn sheep.

The hike begins at Vincent’s Gap and proceeds via a single track crowded by tall pine trees and breathtaking views of Mount San Antonio. Be very careful if you visit shortly after a snowfall as there are certain sections on the trail that get very narrow. Should you slip it’ll be a long way down.

Once you arrive at the mine, you’ll notice the remains of what used to be the building. You can venture inside the structure, but the real fun is inside the mine. The portal (entrance) is located near the back of the building.

Inside the mine, tunnels split into different directions, huge pits litter the area, and the only thing you can hear is the sound of droplets falling from the ceiling. There’s a lake inside the mountain, but you can only see a small portion as the rest of the lake disappears into another adit (tunnel).

When heading back to the trailhead, don’t forget to take a detour and visit Vincent’s cabin which still stands today! Vincent lived by himself in that tiny cabin located about a mile away from the mine.

7 Worlds Amazing Cycling Trails for Sustainable Travelers

The modern traveler is all about being active. Besides camping and hiking, cycling is in the top tier of outdoor activities anyone can do. It’s eco-friendly, good for health, and will show you the unfiltered features of your destination. More importantly, it will help you reconnect with nature and get to know it better, regardless of going on a one-day cycling tour or riding across the country.

From easy routes to ride with your family to challenging landscapes for experienced riders, here are the most amazing cycling trails in the world for sustainable travelers.

1. Extreme cycling of L’Étape du Tour in France

The most famous cycling race in the world has to be the Tour de France that takes place every year from Albertville to Val Thorens. Only professional cyclists can participate in the official race, but amateurs can ride its part called L’Étape du Tour. This section is 84 miles long and has challenging climbs with the most vicious one taking you 22 miles uphill. Cyclists from all over the world are not discouraged by this and 15,000 amateurs come here to be among the fastest ones over the finish line.

If you decide to give the whole Tour de France a chance, know that it lasts for 23 days over 2,200 miles and has only two days to rest. However, this is a team competition and you need to be a part of the squad with high International Cycling Union rankings to participate.

2. Gorgeous nature of the Carretera Austral Route in Patagonia

Route 7 or the Carretera Austral Route in Chile is a 621 miles cycling trail that will take you through Patagonia. This is a hard trip to take since most of the terrain is unpopulated, but nature is worth the effort. Here you will find 10 of 17 national parks of Chile full of mountains, lakes, and glaciers.

Unpaved roads, potholes here and there, and harsh weather are some of the obstacles you will find during your cycling. Take a break in one of the towns along the road, like Puerto Aysén, and get to know the cultural heritage of the area.

3. Pushing the limits on Pokhara to Kathmandu road in Nepal

When someone mentions traveling to the Himalayas, the first thing that comes to mind is climbing one of its peaks. However, cycling in this high-altitude mountain chain is equally popular today. A cycling trail from Pokhara to Kathmandu is one of the most favorite among adventure cyclists, taking you across Nepal. This 12-day ride will take you as close as possible to breathtaking Annapurna Massif and along the Marshyangdi River.

Altitude sickness is possible, so travel the elevations slowly and at the pace, you feel comfortable. Towns along with the rain, like Gorkha, are inhabited by a friendly local population and full of Nepalese culture. Before you arrive in Kathmandu, you will have to go uphill to the Kathmandu Valley but it’s nothing you can’t deal with considering you made it this far.

4. A scenic ride of the Baltic Route in Europe

Baltic Route will take you across three European states — Estonia, Latvia, and Lithuania. During your 11-day cycling, you will see magical architecture and miles of wild nature. You will ride through the city of Tallinn in Estonia and proceed to Route 10 that will take you across the Baltic Sea.

This is a peaceful route where you will feel like you are in a fairy tale with forests full of bird songs, farmhouses, and shiny lakes. You can even spend the night in one of the farmhouses or install a tent at some stretch of the road and sleep under stars. Keep an eye for dunes in the Curonian Spit National Park in Lithuania, and if you want to take a longer break, bars in Riga in Latvia are the best to start.

5. Experiencing the old world on the Silk Road in Kazakhstan

The Silk Road used to be a trade route 600 years ago, but its importance is still talked about today. The remnants of the old road are still there, mostly in Kazakhstan which attracts a lot of cyclists eager to cross it. The starting point is under the Tian Shan Mountains, from gravel road turning into the green valleys where villagers let their sheep and horses feed.

If you happen to be close to one of the villages, buy produce from the local farms to stock up with fresh food for your trip. The Silk Road route ends in the dunes of Altyn-Emel National Park where you can leave your bike and climb the Singing Sand Dune. Also, find time to visit Keygen Plateau, Lake Tuzkol, and Charyn Canyon — three of the most magnificent sights of the old Silk Road.

6. Family adventure on the Sunset Coast Trail in Australia

One of the most beautiful Australian cycling trails, the Sunset Coast pathway, starts in Munster and runs to Burns Beach nearby Perth. It’s around an 8,5 miles long trail over easy terrain that won’t take more than a day to finish. This means that you can bring kids bikes and the whole family on this adventure to meet the wilder, west side of Australia.

However, you can spend more than a day on this trail. Marmion Marine Park has great beaches for snorkeling, while Hillarys Boat Harbour offers shops, cafés, and boats for rent. Kids will especially enjoy stopping by each of the eleven signs and reading more about the flora and fauna of this Australian area. If you like meeting other people then cycle when it’s busy, on weekends, otherwise, take a ride some other day of the week.

7. Bikepacking through the United States on the Great Divide

The Great Divide is the most popular mountain bike route in the United States that goes from Banff in Canada to Antelope Wells in New Mexico. Simply put, bikepacking on this route will take you from Canada to Mexico across the United States, from north to south. This is an off-pavement road stretching over 2,700 miles of wilderness and different elevations will take you at least two weeks to finish.

This route is for well-prepared cyclists since at some points it will test your endurance, both mentally and physically. However, the scenery is worth all the pain and strain since you will ride through undisturbed nature and old mountain towns. Grand Teton National Park, Boreas Pass in Colorado, and the Gila Wilderness in New Mexico are some of the natural beauties you should stop to admire. You will go by the grasslands, mountain terrains, wild rivers, and deserts of the Chihuahuan Desert when getting closer to the end of your ride.

Finally

We spend most of our days disconnected from nature and, in a way, ourselves. These amazing cycling trails offer escape and peace for sustainable travelers who want to experience nature in this raw setting. As you’ve seen, even if you can’t ride the Tour de France, you can still find equally demanding trails or something completely opposite to cycle with your kids.

6 Tips on Squat Racks If You Want to Get in Shape

A squat rack is a piece of gym equipment that will provide you with an opportunity to work your entire body and mold your physique with the greatest success. Still, it is also a potentially dangerous piece of equipment. You see, doing adeadlift off the floor is difficult and not without dangers of its own but if there’s too much weight, chances are that you won’t even be able to lift it off the floor, which means that you’ll be relatively safe. This is not the case with the squat rack. So, in order to avoid it causing a serious injury, there are six tips you need to be aware of.

1. Don’t copy other people’s techniques

The first thing you need to understand is that copying other people’s techniques may seem logical for someone who is just starting out, however, it is not a go-to solution if you want to be safe and efficient. First of all, you have no idea if the person in question is using a proper technique. Just because they haven’t gotten injured in front of your eyes doesn’t mean that what they’re doing is good or safe. Second, every person has a different body alignment. For instance, the ideal feet placement during squats should be the position that you would assume if you were to jump. This is different for every person.

2. The most important thing in a gym

A good squat rack is probably the most important thing in the gym. In fact, it’s a piece of equipment that can help you workfor every muscle group. Sure, you can use it as a squat rack but you can also do pull-ups, chin-ups, dips, and set the bench below so that you can do bench press, as well. Overall, a squat rack is really not that expensive, which is why it’s the first thing you should get when preparing your own home gym. Afterward, you just get a couple of additional pieces of equipment and there you have it.

3. Never round your lower back

These movements are not necessarily natural. After all, humans (as primates) were never genetically designed to walk on two feet, let alone do squats. This is why your body might react in the way that it’s not supposed to. You might instinctively start rounding your lower back during deadlifts or squats, which would both increase the risk of injury and cause some long-term damage to your lower back. So, no matter what you do, avoid rounding your lower back. The best thing you can do is start with a bit lower weight and don’t add more until you’ve absolutely mastered the technique.

4. Learn what to avoid

There’s a list of exercises that ought to be illegal at the squat rack station for one of three reasons. They’re either:

• Pointless

• Dangerous

• Pointless and dangerous

These are the exercises like behind-the-neck presses, seated exercises, overhead triceps extension, etc. Remember, some exercises can be done behind a rack but the power rack is meant for big movements. If you want to work on a smaller muscle, do it someplace else. A rack just poses another obstacle and there are things in your way wherever you turn.

5. Proper setup

In order to use a squat rack safely, you need to know a thing or two about the proper setup. First, you need to know how to adjust the bar and how to choose a proper height (this is relative to your own height). Second, you need to learn how to load the bar and then position the bar across your shoulders. Then, you need to know the proper move to lift the weight off the rack and how far back you should move with it. Finally, after you’re done with squats (proper squats are another thing you need to know) you need to return the weight back to the rack.

6. Common sense

Lastly, it is incredibly important that you are aware of your surroundings, your abilities, and that you use common sense. If you feel pain or a sensation of strange unease, you should stop. Putting too much weight on the barbell is always a bad idea. Moreover, just starting to work out without having someone show you the ropes or, at the very least, checking out the proper squat form is definitely a bad thing. In other words, this is an important part of your workout routine but there’s no denying that it can be quite dangerous. So, be on your guard.

In conclusion

In the end, it’s important that you don’t start fearing your rack or rack exercises. There are always things you can do in order to stay safe. Sure, you can’t be 100% safe from injury but you can’t do this with calisthenic exercises either. The thing is that by learning how to properly utilize a squat rack, you’ll be the one in control. With proper warmup/stretch and a gradual increase of exercise intensity, you will be able to do quite a bit.

About The Author

I am Tim Tyler, a passionate writer who tries to share his best with you. I want to help people with their issues, So, I write about common issues you may face in your daily lives.

7 Things to do on your own to achieve a healthy lifestyle

It’s a frequent misconception that being fit requires only a good diet and regular exercise. In truth, developing and maintaining a healthy lifestyle is about more than just those two criteria; it is also about maintaining a positive attitude, good mental health, and a positive self-image over the long term. A healthy lifestyle can be achieved by following some guidelines, but there are a few crucial elements to keep in mind when making your decision:

Drink enough water

Even though most of us do not drink enough water daily, our bodies must function properly. Water is essential for the performance of our biological functions, the removal of waste, and the transfer of nutrients and oxygen through our bodies. Since water is expelled from our bodies daily through urination, bowel movements, sweat, and breathing, we must constantly replace the amount of water in our bodies. The amount of water we require is dependent on a variety of circumstances, but an adult requires two to three liters of water each day on average. The color of your urine, which should be colorless or pale yellow, is an excellent indicator of whether or not you are drinking enough water.

Replace saturated fat with unsaturated

It is essential for optimum health and effective functioning of the body that fats be consumed. An excessive amount of it, on the other hand, can have a bad impact on our weight and cardiovascular health. Distinct types of fats have different health consequences, and some of the following suggestions may help us maintain a healthy balance:

● Total and saturated fats (frequently found in foods derived from animals) should be limited, and trans fats should be avoided at all costs; checking product labels can assist in determining the origins of these fats.

● Incorporating fish into our diet 2-3 times a week, with at least one oily fish dish, can help us achieve the recommended daily allowance of unsaturated fats.

● We should boil, steam, or bake rather than fry while cooking, remove the fatty section of the meat, and utilize vegetable oils.

Incorporate fruits and vegetables

When it comes to providing us with enough vitamins, minerals, and fiber, fruits and vegetables rank among the most vital foods. We should make an effort to consume at least five servings per day. Take, for example, a glass of freshly squeezed fruit juice for breakfast, an apple and a piece of watermelon for snacks, and a large portion of various vegetables at each meal.

Exercise Regularly

Exercise not just a couple of times a week, but consistently. By exercising your body in some form for 30 minutes a day, you can lessen your risk of disease, raise your bone density, and potentially increase your life. Body fatigue occurs when joints and muscles are overused as a result of intense physical activity. Injury can be avoided by using the right workout equipment. The body gets a more efficient and safe workout when the path of motion is controlled, and the amount of force applied is proportional to the strength of the muscles.

Sleep management

Not only is sleep essential for our daily functioning, but it also has numerous health benefits on a systemic level. Sleep aids in regulating metabolism and weight. Mood maintenance, the prevention of cardiovascular diseases, the enhancement of our immune system and function, the increase of information retention, and the improvement of both long and short-term memory.

Eat Regularly

Eating various foods regularly and in the appropriate amounts is the most effective formula for maintaining a balanced diet.

Skipping meals, particularly breakfast, can result in uncontrollable hunger, leading to uncontrolled overeating in many cases. Snacking between meals can help you manage your appetite, but it should never take the place of a healthy meal.

Maintain healthy body weight

The ideal weight for each of us is determined by various characteristics such as our gender, height, age, and genetics. In addition to increasing the risk of diabetes, heart disease, and cancer, being obese and overweight raises the risk of developing other conditions.

Final word

Excess body fat is caused by overindulging in food. Increased caloric intake can be derived from any caloric food – including protein or fat – and carbohydrate or alcohol, although fat is the most concentrated source of energy. Physical activity helps us burn off excess energy and makes us feel good about ourselves. The lesson is rather straightforward: if we gain weight, we must eat less and engage in greater physical activity!

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How the Fitness Apps are Becoming the Secret Ingredients of Better Health

Nowadays, everyone wants to be in shape and look great. So, they decide to join a gym or go for the trending fad diet as a part of their New Year resolutions. But we all know that these resolutions don’t prevail for more than 15 days tops.

We then start to desperately think why can’t there be a magic wand to help us get in shape? Well, technology seems to have spawned a magic wand for those who need an able companion in their quest for a fitness-oriented lifestyle. There are many mobile apps which focus on fitness and helps us meet targeted health objectives.

From step counters and calorie counters, to medicine reminders, fitness apps have everything in it. Being active and staying fit with these apps makes you get the best version of yourself. These fitness apps are one of the best weapons in the war against that ever-increasing number on weighing scale.

Let’s see how fitness mobile apps can make you feel fit and what benefits they offer.

Fitness Mobile Apps are Motivating

One of the best features of fitness and health apps is that they give you motivation. Many apps provide online communities, push notifications, and virtual challenges.

As a result, you get a nudge in the right direction as you work out daily towards a larger goal of targeted health depending on your specific needs. Such motivation keeps you encouraged and determined to achieve the desired level of fitness, without letting go of the determination.

Better Accessibility and Convenience

It’s a simple fact that today, we are living in tech-savvy times and we always carry our mobile phone with us. This provides ample opportunities for technology to blend with fitness and deliver incredible outcomes.

It makes fitness and health apps an easy option for us to get and stay fit and fine on the go. These apps keep no room for excuses such as “I don’t have time to go to the gym” or “It’s very difficult for me to keep track of the daily workout routine”. Besides, the tools are readily available right at your fingerprints nearly all the time. So, you can use them anywhere, anytime.

Easy to Use

Most of the fitness apps are designed to give a hassle-free, seamless user experience to users. They are designed with easy to navigate user interface. You just have to set some criteria and answer some questions such as age, gender, weight, and fitness goals. That’s it. You are all ready to use these apps to achieve your desired fitness goals.

This helps you get deeply personalized health and fitness experience with the help of technology

Affordable and Unique Way to Get New Workout Regime

Many fitness and health mobile apps you can download for free. It makes it an inexpensive way to invest in your health and wellness. Today, people are becoming more serious about their health and fitness.

As compared to the past few years, the number of people who taken up a gym membership has increased swiftly. As a result, the trainers are coming up with new workout regimes to keep the people motivated and help achieve their goals effectively.

But what if you aren’t able to join the gym because of your busy schedule? In such a condition, fitness mobile apps are the perfect and affordable solution for you. They complement your gym sessions well and help keep up the momentum in your journey towards optimal fitness.

Some mobile apps also have blogs and articles that can give you some of the best and most-effective workout ideas to achieve your fitness target.

Helps to Set You Realistic Goals

We all aim to look like models or have some role models. But, we don’t follow a healthy lifestyle. We are trapped in an inactive lifestyle and jobs which offer little or no room for fitness. If you set an unrealistic goal at the beginning of your workout regime then you can hardly sustain it.

There are some apps such as couch to 5k that helps to set up realistic goals within the desired time frame. They take the user to the next level of exercise only if he/she has achieved his/her previous target. It helps users to sustain their exercise regime which is tricky and challenging for beginners.

Monitor Your Diet Plan Everyday

Our diet plan is as important as our fitness regime. If you are worried about what you are eating and how you are eating then there are many apps to advise you about hale and hearty options of food to pick or the nearest dietary store

They also provide valuable information on healthy methods of cooking, and calculate the number of calories you consumed and need to burn. An app like MyNetDiary is one of the popular apps in this category.

Real-Time Tracking of Your Progress

Of course, you have to set realistic goals but you must observe the day to day results to check if it is working for you or not. The fitness apps help you to track your progress and let you know whether you are going in the right direction or not. If you are not observing any progress, it’s time to change your workout plan.

Stay Connected With People Having Same Fitness Goals

To attain your desired fitness goal, it is imperative to have support and technology has made it possible for people to do so. By using mobile apps, people can connect to strangers that have the same fitness goals.

They provide a new member with advice and tips on how to do remained focused without losing sight of the bigger goal. Some fitness apps are even linked to social networking sites so it helps to build an inspiring community of fitness freaks and offer healthy competition among members.

In summary, the above-discussed few points demonstrate how well the fitness industry has combined the latest technology into itself. They have done a tremendously good job that these days even the most basic use of technology in the fitness industry makes you feel like they have been around for ages.

Now, what you are waiting for? Start using fitness mobile apps and let technology make your workout smarter.