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Five Fitness Trends To Try In 2023

Fitness. Ugh, even the word implies that you are not fit. A never-ending cycle of becoming fitter, more fit, the fittest. So you can conform and fit into society, in both size and scale offers up only a triggering result for those striving for a better healthier self.

As a fitness teacher myself, I often see the pained look of the New Year’s resolute coming into class. Since this is an endless loop of a goal, I thought I would try and offer up some alternative ways to sweat, work, push and strengthen your mental and physical fitness.

Here are ten different ways to get the mind to settle and your body to move.

Create A Home Practice.

Ultimately, working from home or hybrid work can mean more time at home than near a gym or a fitness class. If the pandemic taught us anything, it reminded us that we can create an at-home gym or workout space with just a few key props and Zoom. Yoga and Pilates mat classes only require some floor space, a yoga mat, and yourself. You can add accessories like blogs and straps and weights without breaking the bank. And there are pre-recorded classes and online zoom classes that are fairly inexpensive. The best part? You can switch it up to suit your schedule and your shower and change of clothes are conveniently located as well as all of the ingredients you need to make yourself a post-workout smoothie.

Walk Don’t Run For Your Health

By walking just thirty minutes a day can help you lose weight and gain muscle, increase bone density, improve cardiovascular health and lower the risks of strokes and other diseases. The health benefits of walking for your mental and physical health increase when you grab a friend. So instead of texting your bestie, take a walk together.

Swim Your Way To Your Fitness Goals

Swim classes and fitness classes in the water are excellent ways to avoid joint inflammation and joint-bearing exercise. The cardiovascular benefits and mental zen that swimming can offer explain why it is considered one of the top five popular exercises in the US. Swimming is an overall body workout that works your heart and lungs too. So dive into swimming this year.

Pickleball

Pickleball is social, it is fun and yes, it gets the body to move. Studies show that Pickleball not only is a blast, but it will improve cardio health. So head to your local Pickleball court and dink your way to heart health this year. Moreover, a Pickleball paddle is essential for maximizing your performance and enjoyment on the court. Please take some time to research and find the perfect Pickleball Paddle that suits your needs and preferences.

Bouldering

Bouldering is a thing! I mean, it really is a thing! With indoor bouldering popping up almost everywhere, finding one near you should be a breeze. But what is the difference between bouldering and rock climbing you ask? Ropes, safety, and how high you climb. Bouldering are short and somewhat steep climbs that are performed indoors and outdoors that do not require harnesses. Bouldering is a great way to strengthen your core, upper body, and lower body all at once. So skip the gym, and climb a wall instead.

Conclusion

While there are lots of paths to your fittest self, remember that getting the body to move is the ultimate goal. It is your house that you take with you everywhere you go. Honor it, cherish it and be grateful for your abilities. Find a form of movement that supports your overall mental and physical health.

3 Reasons to Make Dance Fitness Your Cardio this Spring

There are so many amazing forms of fitness to choose from and they all carry their own list of health benefits, but if there’s one thing I know to be true, it’s that you’ve got to love your workout or it simply won’t stick. Dance fitness is my ideal cardio workout, and there are a few major reasons you’d love it too.

Moving your body to music is good for the soul.

So many different emotions can be expressed through music, and our movement comes straight from the music itself. SHiNE choreography is an extension of the music and we fully indulge in all the different vibes and feelings it can bring to the dance floor. One routine might be soft and uplifting, while the next has you feeling gritty and loaded with attitude. Music is art and when we dance, it takes “working out” to a different level.

With dance fitness, you get to be playful again.

No inhibitions, no judgment, no stress. Just dance. There is a lot of heavy, hard stuff going on in the world and everyone needs the space and a little bit of time to just let loose. There’s a lightheartedness about this type of workout because we play up how the music makes us feel and you’re doing it alongside people (in person or virtually – it’s amazing the connection we see among our SHiNE Online members and it’s freeing. https://www.shinedancefitness.com/ I love Brene Brown’s definition of play. She says that play can be anything that allows you to lose track of time and self-consciousness, and when you are in the moment like that, your creativity can really shine. When we play by dancing as adults, there doesn’t have to be an end result. It’s not about the calories you burn or the number on the scale. You’re doing it because you enjoy it, and that’s what will KEEP you doing it long enough to see some real, lasting health benefits.

Your confidence will get a solid boost.

As we head from spring into summer, a lot of us focus on bathing suit bodies and all the self-criticism that comes along with shimmying into that little bit of fabric. It’s not about fitting into a bikini. What we really need to work on is strengthening our confidence muscle – the one that allows us to own what we have now. When you get into the habit of pushing your body to do powerful movements, doing fun poses, and even looking at yourself in the mirror…and getting comfortable with that on the daily…that’s when you’re going to see (and feel) the good changes happening. Going into summer, you’re going to be less hyper-sensitive because your confidence is coming from within, not something exterior. Students gain confidence in SHiNE classes and it’s not because they dropped a couple of dress sizes. It’s because they are building their confidence muscle by showing up on the dance floor, looking at the mirror and expressing themselves in a bold way.

Dance fitness will undoubtedly add a spring to your step this spring but it will also work wonders for your mental and emotional health at the same time. Learn more about the benefits of dance fitness in the SHiNE blog https://www.shinedancefitness.com/blog/ and head into next season feeling lighter than ever.

-Kendall Nielson

About The Author

Kendall Nielson is the founder of SHINE Dance Fitness

SHiNE is a welcoming and supportive virtual dance fitness community that offers uplifting online classes for all abilities. The classes are rooted in jazz, ballet, and hip hop and provide the perfect balance of high cardio and toning to ensure a full body workout that’s fun, energizing, lifts your mood, and boosts your self-esteem!

6 Of The Quickest Tips to Build Muscle In 2021

Muscle is a soft tissue, which consists of myosin and protein filaments of actin. It acts as a producer of motion and force, helps the body posture change, maintains locomotion, and enhances internal organs’ movement.

That said, it’s crucial to improve the muscles’ strength to make them function correctly. People often say one can build muscle by being patient, especially when building muscle by working out.

If your primary goal is to build your muscles fast, you need to learn some workable approaches that will take you to the height you desire in no time. Here are six practical ways you can build your muscle this year.

1. Set Achievable Goals

Whatever one wants to achieve in life must start by having a plan and setting goals to make them work. Just like the saying, “failure to plan is to plan to fail.” if you don’t plan by setting a goal for your muscle-building desire, you may not achieve anything in the end.

Besides setting goals for your mission, you must ensure the goals are achievable, too. You may desire to attain “X” pounds, which may not be attainable within the timeframe you have in mind. Therefore, start by determining the number of lifts you would be able to hit per day. Select tangible workouts that would strengthen your muscles and make sure you follow your goals.

2. Try CBD

The catabolic hormones such as cortisol are good at breaking down the muscle tissue; hence, you must reduce the hormones if you want to build muscle quickly. People who exercise frequently but do not develop their strengths will have massive cortisol in their bodies.

However, when you sleep, cortisol levels are minimal, enabling protein synthesis to act when the body needs to strengthen muscle tissues. When you take CBD from a weed store in the right dose, it can impact the REM cycle, helping you build muscles quickly. That way, CBD can indirectly develop the strength of the muscles. Besides, CBD may also help the muscles to recover rapidly from breakdown.

3. Check What You Eat

To build your muscles is not only about hitting the gym and getting involved in all the rigorous exercises. The most crucial aspect of achieving muscle building is to monitor your diet and be committed to it like a vegetarian.

During exercises, the muscles break down, and one of the ways to build them up quickly is by increasing your protein intake. Another process that takes place while exercising is the burning of calories. For your body to build the muscles to your desired level, you must restore the lost calories. If not, your body will not focus on building the muscles, regardless of the exercises you carry out daily.

Likewise, start taking Casein before you go to bed. Casein will fill your muscles with amino acids for a long time compared to other sources of protein. Cottage cheese, milk, and Greek yogurt are good ways of consuming Casein. Also, it would help if you began to take a Creatine supplement. According to the international society of sports nutrition, Creatine intake will give you the strength to work out, which will enable you to build your muscles.

4. Sleep More

As much as your nutrition is vital to building quick muscles, your sleep time and quality are also crucial. Your body will recover if you get eight hours of sound sleep every day.

While sleeping, the body produces growth hormone to develop muscle and control the stress hormone cortisol if you sleep well.

Another study reveals that sleeping for up to five hours daily instead of the required eight hours for a whole week will reduce the testosterone level that builds muscle. It is evident why you need to increase your sleep duration if you have been getting less than six hours of sleep daily. Inadequate sleep can also limit your success in building muscle quickly.

5. Increase Water Intake

You must have heard several times about the importance of taking plenty of water. It is essential for those who have been doing this to maintain it or increase the water intake to support your water intake.

Adequate water in the body will keep an individual healthy and help build their muscle faster. As you train every day, the body loses water by sweating excessively, which is bad for your muscle tissues. That’s why you need to take plenty of water for those muscle tissues to recover quickly and also to avoid dehydration.

6. Compound Exercises aren’t Bad.

Compound exercises are exercises such as the squat, pull-up, deadlift, press, and row. These types of activities help the muscle to build faster. Compound workouts will make your training effective and help the body unleash hormones like testosterone that enhance muscle building.

One needs to concentrate on compound exercises, but you can also spice them up with leg extensions and curls. With time, you will begin to get the result you desire.

7. Try a natural muscle building supplement

When you work out, it’s important to have a good diet and supplement plan. But why take supplements when you can get all the nutrition you need from your diet? Well, there are a few reasons. For one, supplements can give you a boost that’s just not possible through nutrition and diet alone. One example of a natural based supplement that has received a ton of buzz lately is Ecdysterone which is found in foods such as spinach, asparagus, mushrooms and quinoa.

Conclusion

You might have been trying out some methods or tips to build muscles quickly, even though you are not satisfied with the output. Perhaps you have not been doing some things the right way or have not learned the right tips to quickly build your muscles.

About The Author

Lisa Dinh is a thorough and meticulous Content Analyst. She commits herself to continuous learning and focuses on sharing ideas and techniques learned from her experiences.

She is a passionate writer who loves writing about health and wellness. She writes in a concise manner so that the information is helpful for everyone.”

46 Things All Runners Understand

“Running is a road to self-awareness and reliance-you can push yourself to extremes and learn the harsh reality of your physical and mental limitations or coast quietly down a solitary path watching the earth spin beneath your feet.” Doris Brown Heritage

1. People tell you running isn’t a sport…

2. But you just know it’s a different type of sport for a certain type of person.

3. But you know it’s the most mentally challenging sport there is.

4. While it’s a competition against others…

5. Because it would be nice to win every time.

6. It’s more you vs. yourself.

7. You just want to constantly improve and get better.

8. Self-discipline is the key to success.

9. Sometimes you gotta be your own coach.

10. It comes bearing a lot of sacrifices.

11. Like not going out before race day.

12. You hate your alarm clock in the morning…

13. You think how you wish you could just sleep a bit longer.

14. But you know the only worse feeling than a morning run is missing it.

15. The first thing people say to you is, “I could never…”

16. You know with that mindset, they are right.

17. But you know anyone can be a runner if they wanted to.

18. It’s a sport anyone can pick up.

19. It becomes one of your most healthy addictions.

20. You’re running partner is one of the most important people in your life.

21. You don’t wanna let yourself down but more than that, you don’t want to let them down either.

22. It’s a community unlike any you’ve ever known.

23. Everyone, no matter how different you may be, has one thing in common on race day.

24. Race day is both exciting a nerve-racking.

25. The day is finally here and all you are thinking is “did I train enough for this?”

26. For those few hours, nothing matters more than the task at hand.

27. And no matter what is going on in your life, problems go away the moment you start. You get lost in your own world.

28. Your playlist is key.

29. Because when you hit that tough hill and a great song comes on you know you can do it.

30. There are miles where you’d like to just give up…

31. But you don’t.

32. But the voice in your head says, “you didn’t come this far to quit.”

33. You really appreciate people cheering.

34. And you may not know those people but they are helping you. Especially at the end.

35. Runner’s high is a real thing…

36. Those moments you just feel invincible.

37. But there are moments you hate running…

38. Thoughts of why did I do this, occurs in your mind more than once.

39. Although, there is no better feeling than PRing…

40. That moment you know you did better than the last time is the greatest feeling.

41. And crossing that finish line…

42. Is the best feeling ever.

43. Because you know there’s a medal there.

44. Medals are everything.

45. And when it’s over you realize how much you love this sport.

46. You finish and you think, “that wasn’t so bad.”

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