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Getting Set up to do Pilates at Home

Setting up your at-home gym is all about creating a space and environment where you can pursue your desire to get fit and maintain your health. Whatever your budget is, or how big or small your space is, you can create a home pilates gym that works for you. Being able to work out at home, whenever you want can make the difference between reaching your fitness goals and giving up soon after you get started.

 

Part of planning your at-home pilates gym includes buying pilates gear that makes it easier to workout with ease and comfort. Check out the following pilates gear for yourself and the latest in fitness technology to aid you in your workout.

 

Pilates Floor Mats

Before you buy an exercise mat for your at-home gym, it is important to realize that there are differences between yoga mats, pilates mats and gym mats. Pilates mats are made to provide cushioning and protection from the floor, which is necessary to protect your back during specific moves and poses that you will be performing. Ensure that they mat you select is easy to wipe down, is non slip on the bottom and without any adhesion layer on the top, at least half an inch thick with firm foam and as long as you are with a width that is at least half your arm span.

 

Premium Pilates Mat

 

Pilates Videos, DVDs and Books

Finding the perfect pilates workout requires a little sampling, so before you commit to any pilates media make sure you try out different coaches, workouts and styles. If you are a beginner, make sure you look for DVDs or books that introduce you to moves, provides step by step instructions and also provides you with a challenge as soon as you are comfortable with the introductory moves.

 

Pilates Beginners Collection

 

Pilates Band, Balls and Magic Circle

Not everyone likes to use all three of these pieces of equipment, but even buying just one can radically enhance your workouts, and they are each very budget friendly. The Pilates band is perhaps the most inexpensive piece of equipment, and the most ideal for a home gym limited in space and storage. Pilates balls and rings, or magic circles, are equally helpful to your workout, but not every style of pilates uses them, so make sure any program you decide on offers instruction and the opportunity to put them to use.

 

Beginners Pilates Kit

 

Performance Clothing

Comfortable clothing is most important for a good pilates workout session, but performance clothing can improve and enhance your workout. Sweat wicking fabrics ensure that you are able to maintain positions and perform repetitive moves without slipping, falling or irritation. Contrast stitching and seams reduce skin irritation, but also help you with your posture. If sweaty feet are an issue, try non slip socks meant for pilates and yoga workouts.

 

(Recommendations: Patagonia, Rese Pilates, Gaiam, Lululemon)

 

 

Foods That Improve Your Workout Flexibility

Foods That Improve Your Workout Flexibility

Flexibility

Before working out, it is important to eat the right kinds of foods so that you can flex your muscles and joints easily and not suffer from cramps. Flexibility refers to the ability of different body parts to complete their motions. You need flexibility to perform regular activities like walking, lifting or bending and when you are flexible your muscles also remain active and mobile. This is why it is also important to introduce flexibility exercises when you are working out.

Stretching is a good way to make your body flexible before working out. But in order to improve your workout flexibility, it is not enough to simply stretch. You need to add certain foods to your diet that can improve your flexibility.

Foods which improve flexibility:

Green vegetables: Dark, green leafy vegetables like spinach, seaweed, kale, chard, collard greens and watercress can heighten your flexibility when you add them to your daily diet. They have high water content which is necessary to flush out acids from your body. Popular diet services emphasize adding fresh fruits and vegetables to the daily diet to rev up metabolism and enhance the supply of nutrients.

Spirulina: If you can mix this to your morning smoothie, you can increase your flexibility dramatically. This alga has many essential vitamins like beta carotene and B complex vitamins which boosts muscle strength. It can also prevent muscle cramps and let you stretch with ease.

Barley grass: You can use barley grass extract in your daily meals. This will contain beta carotene, high amounts of calcium and iron etc which all play an important role in increasing flexibility and promoting overall health.

Water: Perhaps there is no other food that can improve flexibility as much as water. You should always start your day with a glass of water and make it a point to drink well before you start an exercise routine. Water helps to lubricate the joints making you flexible in the process.

Proteins: Foods like fish and chicken, whole grains and beans, nuts and seeds, olive oil and avocados, fresh fruits or veggies are great for improving flexibility. For flexibility and to avoid injuries, you need to load up on foods that are known to have very high water content like vegetables and fruits. Protein drinks and fruit smoothies can also help to hydrate your body. Chronic inflammations may cause fluid retention that makes your muscles stiff. Alkaline conditions are known to reduce inflammations and foods which can increase alkalinity are mainly vegetables and fruits. Spices like turmeric and ginger also help because these have anti-inflammatory properties.

Foods containing sulfur or amino acids promote flexible joints. So high sulfur foods like garlic, cruciferous vegetables, onions, egg yolks, red peppers etc are recommended for increased muscular flexibility in workouts.

Apart from these healthy foods, you need to remember that junk foods should be avoided before a workout. Junk foods and packaged foods contain excess sodium which leads to joints becoming swollen. The body tries to hold onto more fluids to dilute blood. Coffee and alcohol can also dehydrate the body. Acid-forming foods like processed carbs and sugar rich foods should also be ideally avoided before exercising.

Image link:

http://www.flickr.com/photos/shaarka/6287548645/sizes/m/

 

Apartment Living Fitness

So, you live in a small apartment, on the 10th floor on your building and you have no room to exercise and can’t afford to hit the gym.  Well, let me tell you, I can’t help you with the money part for joining a gym, but I can give you some great tips on how you can get your sweat on, in your apartment.

Get your heart pumping with calisthenics. Doing calisthenics is a very apartment-friendly form of exercise, because you use your own body weight as resistance. Some popular calisthenics routines include sit ups, push-ups and squats. They might not sound exciting but these fundamental exercises will work wonders for your physique.  No equipment needed, except your own body.  Put the music on, and get your sweat on!

 

Strength training is great for everyone. And, you can get a set or a few of weights that will take up no space at all. These are very cost effective, and can be easily stored in a drawer, closet or under a bed. Using weights, apartment dwellers can work both upper and lower body muscle sets. From bicep curls, chest presses and deltoid raises to dead lifts, walking lunges and squats with weights. Similarly, resistance bands are easy to find, purchase and store and can be used for strength building routines or for Pilates.

 

If you live in a high-rise building, try taking the stairs as much as possible. Avoid waiting for the elevator, burn calories and improve your cardiovascular fitness on the way up to your apartment. Alternate single-stair climbing with double-stair climbing to work different muscles. For those of you who live in walk-ups, you are already used to taking the stairs, so keep on climbing!  You can even grab your weights and just go do stairs, even if you are not planning to go anywhere.  Adding a bit of weight makes for a better workout.

 

A person can make any apartment into a yoga studio by purchasing a yoga mat, a set of scented candles and some relaxing music that will help you to find your inner peace and tranquility. This ancient form of exercise and meditation can easily be performed in any apartment, no matter how small. There are many online yoga videos and class subscriptions these days to give you inspiration and a routine to follow. Check out YogaVibes.com, DailyDownwardDog.com or MyYogaOnline.com and consider a monthly subscription to stay on track! Yoga is relaxing, energizing, and good for anyone.

 

Play ball ~ Purchasing an exercise ball chair will certainly make a unique decorative statement in your apartment.  Exercise balls are an effective way to develop core muscles, but they can be bulky and awkward to store in an apartment. An exercise ball chair, complete with detachable exercise ball, is a way to offer your guests a place to sit that will surely start a conversation. The chair can be also be used at your desk to develop core muscles while on the computer. Find great exercise ball workouts online at lifetime-fitness-routines.com and exercise-ball-exercises.com.

I am sure there are many more ways to get your sweat on if you live in an apartment, but these will help you get started.

 

 

Are You Still On Track With Your Fitness Goals?

We are entering our 3rd month of 2014, how are you doing with your fitness goals?   Have you given up already?  Did you try a new diet or fitness regimen that you haven’t done before ?   I think it’s kinda neat to see what is trending when it comes to diets.   Check out these stats for the end of 2013 and rising in popularity since 2012.

The Top Ten Diets (week ending 12/22/13):

1. Paleo Diet
2. Metabolism Miracle Diet
3. Atkins Diet
4. Gluten Diet
5. Diabetic Diet
6. South Beach Diet
7. Military Diet
8. Mediterranean Diet
9. Cabbage Soup Diet
10. Dash Diet

The Top Ten Rising Diets (The diets that have risen in popularity the most since 2012)
1. Metabolism Miracle Diet
2. Dash Diet
3. Heart Healthy Diet
4. Beyonce Diet
5. Bodybuilder Diet
6. Juice Diet
7. HCG Diet
8. Caveman Diet
9. ABC Diet
10. Master Cleanse Diet

- data comes from EMS access to information from the  68 most popular search engines. 

I myself have not tried any of these diets.  My hubby did the Atkins diet, did well but gained all the weight back.    How funny that there is a diet called the Beyonce diet.  Really?  How original is that!  LOL!!

I think I need to come up with a diet.  How about, eat to live diet.   Stop shoving crap in your mouth, boxed meals, foods with ingredients you can’t pronounce, things in jars and cans that will never go bad, over processes, loaded with fake sugar, msg, dye, etc.   Just eat clean, fruits, veggies, protein, nuts, whole grains, good carbs, and even a sweet treat every now and then.

It is so sad to see all these Mom’s shoving McDonald’s at their kids, or sending them off to school with what they think is a healthy snack because the TV said so, when in all reality it is something packed with sugar and ick.   People need to read labels more, and stop thinking that it is to expensive or to hard to feed a family healthy.   You can feed your family healthy, on a budget.

Don’t worry if you have slightly lost sight of your health goals for 2014.   Get up, brush yourself off and get back on track.   Don’t put yourself on a “diet”, put yourself on a life style change.  It is easier to keep up with and offers way more leeway so you don’t beat yourself up if you slip here or there.  But, all in all, aside from changing the way you eat, make sure you are grooving your body.   MOVE IT to LOSE IT!

Wanna join me in my fitness journey?  Check out what I do at Train Dirty Fitness Bombshell.

Fun Ways to Keep Fit

Fun Ways to Keep Fit

Lots of us lead busy lives and with so many other pressures and commitments, including work, family, relationships and social lives, it can be all too easy to let fitness levels fit. Finding the time to fit in some physical activity regularly is really important, however, and will have huge benefits and a positive impact on the rest of your life. If you are physically fit you are more able to perform well in all areas of your life and will feel healthier and happier, as well as looking better! So it’s worth spending some time on.

 

Just 30 minutes a day five days a week is enough to make a difference if you are currently doing no exercise at all. And when you think about it, that’s only an hour and a half a week, which doesn’t seem so daunting after all! The key to keeping it up is to find an exercise routine that fits into your lifestyle and, most importantly, one which you enjoy.

 

If you prefer being out and about then jogging is a great way to get fit without being stuck in a gym. Other than some decent running shoes it costs virtually nothing and, if you prefer not to jog alone, you can search online for your local running club which should be very cheap to join. Jogging in a group is not only sociable; it’s a safer way of enjoying the pastime too. If you prefer competitive sports, search for a local netball, football or tag rugby club – whatever you like the sound of!

 

Exercise classes are another great way to avoid boredom on the treadmill and cater for a range of abilities. From Zumba to kettle bells, body combat to pole dancing classes, there are so many classes to choose from these days that you are bound to find something you like, and they’re -not all full of super-fit gym bunnies. The great thing about classes is that once you are there you are much less likely to give up and leave as you might if you were in the gym on your own!

Daily Tips for Staying Healthy

DailyTips

 

When I am chatting with others I meet or conversations on Facebook or in online communities I belong it always surprises me how much I hear others say that they have no time to be healthy or work on their fitness.   I totally understand a busy life, but when it comes to staying healthy and fit it is very important for us to slow down and fit it in.   I thought I would bring you all some great daily tips for staying healthy.   These are simple, and don’t take a ton of your daily time.  I thought I would include some of mine, and some of Andrea Woroch’s tips who is a nationally-recognized consumer and money-saving expert who helps consumers live on less without radically changing their lifestyles.

Smile ~  A study on human responses to smiling conducted by the University of Kansas and reported in Psychological Science found that those who grin feel better emotionally and physically, especially during difficult situations. Smiling also helped lower stress and improved heart health.  Smile at people you don’t know, and see what their reaction is.  A smile is catchy, like a cold.. but way better for you.

Walk ~  The popular step counter, Fitbit, recommends taking 10,000 steps each day while the average American only takes 5,000. Add extra steps to your daily routine by opting for a parking spot at the back of the lot, going for a work-walk meeting with your colleagues, and skipping the escalator or elevator in favor of the stairs which helps you burn 40 percent more calories!  Take your pets for a walk, because they need the exercise as well.

Stand and Stretch ~ Those who spend most of the day sitting — whether at a desk for work or after hours slouched on the couch watching TV — could be at increased risk for cancer and heart disease. When at work, make sure to get up every hour and move around, use a stand-up desk or take a conference call for a walk. Set reminders on your computer to get up a few times throughout the day to stretch your legs.  I make a point of getting up to do things like dishes, laundry, let the dogs out, and even will get up and lay on the floor to pump out some crunches or a plank.

Watch What You Eat ~  Knowing calorie, fat and sodium content of food can help you better understand what to eat and what to avoid. This is especially important when eating out, since the calorie and fat content of dishes can be misleading. For example, a diner at Applebee’s might be surprised to learn the Bacon Cheddar Cheeseburger has less calories, fat and sodium than the Oriental Grilled Chicken Salad.  There are many great phone apps that help with keeping track of your calories or intake every day.  I use the Fitbit one, but there are many others that help.

Bike It ~  Riding your bike can boost your energy by 20 percent, according to a study reported by Women’s Health magazine. Use your bike to get to and from work, run errands around town and meet up with friends for brunch on the weekend.   I have just recently rediscovered my love for riding my bike.  I have an older mountain bike, but still enjoy an evening ride with my hubby.

Workout at Home ~ There are tons of great sites that offer free workout videos at home with cardio and strength-training moves. Check BodyRock for high-intensity interval training workouts. If you’re looking for something more mellow, check out the free videos at YogaDownload and stretch your way to a leaner body!  There are many fitness experts on Facebook that post daily workouts as well.   A person doesn’t have to pay for great workouts anymore, if you just do a little research.

Share a Workout ~ You probably have a few workout DVDs collecting dust in your media center. If you’re sick of the routines, call up some friends and organize a DVD swap to get fresh workouts for free! Better yet, schedule a time to do the workout with a friend so you’re more motivated to get up and go.  You might find that a friend has a workout that you have been eyeballing but didn’t have the money to buy.  Great way to try new things.

Cheap Fitness Gear ~ There are tons of treasures waiting to be plucked up from garage sales in your area and it’s a great way to get cheap workout equipment like dumbbells, benches, jump ropes and even cardio machines. Review your daily newspaper for upcoming listings or simply go for a spin around town on Saturday morning to find signs pointing you to various sales. Many people run groups on Facebook for local swapping.  I myself run a few and they are great for finding all kinds of goodies, cheap.

Step on It ~  People who use a scale on a daily basis were found to maintain their body weight which is crucial to heart health. According to a study reported on by Prevention magazine, daily weighers dropped twice as many pounds as weekly weighers. The article also suggests basic, cheap scales are preferable to high-tech ones that also purport to measure your body fat and muscle weight. Win win!  I weigh myself every morning, at about the same time.   Doing this helps me keep myself inline from day to day.  I know my body will fluctuate, so take into account time of month or what I ate/drank the day before.  But, I know if I see a number I don’t like, I can fix that by watching my intake that day.

Close Your Eyes ~ Getting a minimum of seven to eight hours of Zs is crucial for well being, brain power and weight maintenance. If you’re having trouble falling asleep, review your bedtime rituals. Make sure your TV and gadgets are turned off 30 to 60 minutes before bed as the light keeps your mind racing.  Doing some light yoga helps to relax you as well.  I love some light evening yoga, and using some essential oils to drift off to sleep.

Food Groups ~ Eating the suggested daily portions of vegetables and fruit are crucial to overall health. The more colorful your plate, the more nutrients you consume to fight fat and disease. When shopping for produce, choose organic wisely and avoid paying a premium for fruits and veggies with tough skins. You can also save by opting for frozen berries and vegetables which contain the same vitamins and nutrients than the fresh options.  Making sure you get a well rounded daily intake either by juicing things you don’t care for, or eating a good mix of fruits, veggies, protein and good carbs.

Water, Water, Water ~ It is so important to drink plenty of water every day.  You should drink 1/2 your body weight in oz. per day.   Or at least try for the 8, 8 oz glasses of water.  Water helps your body in so many ways, so don’t order a pop next time you go out to eat… just have water.

Research and Learn ~ If ever in question on anything in life, the internet is only a click away.  Research is key, every day, to learn about ways you can stay healthy.  Sites like Molina Healthcare are great places to find information on daily questions.  I find that we research many things online, and there are days I can’t imagine what we did without internet.

Extra Time ~  There are always a few minutes here and there in your day that you can squeeze in something that will do your body good.   Set you alarm for 15 minutes earlier than normal and do some yoga to start your day.   Put the kids to bed 1/2 hour early so you can unwind and do yoga, or a workout video, or just have some alone time to relax.  Hire a baby sitter once a week so you can hit the gym, or go for a run/walk or take a fitness class.  Lots of ideas, all that is needed is you to implement one of them.

Whatever you do, daily, just make every day the best you can.

Couch To Fit in 12 Weeks Challenge

EbookFITNESS_copy Ok, time to get your duff up off the couch and do what you keep saying you are going to do, which is workout, lose that weight, get healthy, and enjoy life! Right? Right!

How about joining me on a Couch to Fit in 12 Weeks. Grab the Train Dirty Fitness workout and sweat, grunt, cry (ok, you might not cry), squat, curl, laugh and just watch your body transform in front of your eyes. No, this is not a magic potion, or a chunk of material you will wrap around your body that is supposed to make you skinny. This is hard work! Not gonna lie, it will make your body burn, in a good way!!

So, check out the link, buy the program and let me know so I can add you to my group on Facebook and we can motivate each other, and everyone in the group. It’s now or never baby… you deserve it!!

 

 

Disclaimer ~ I make no claims that you will all of a sudden be a sexy lady, just saying that if you follow the program you have a good chance to be ;-)

 

Enjoy the Skinny Nut Otherwise Known as the Pistachio

Tracking Pixel

Disclosure ~ This is a sponsored post written by me on behalf of the Pistachio Health Institute.  #PistachioHealth  #Ad

 

Pistachios1

Back when I was a little girl all I remember about the word “pistachio” was this icky looking greenish colored pudding that my Mom and Grandma just loved, and made quiet a bit.  Me, I couldn’t bring myself to trying it because honestly, even though I loved pudding I had no idea what a pistachio was or why someone wanted to eat it in a pudding.   Why ruin pudding, was my thought as a kid.

Years later after meeting my now husband, his Dad used to come and visit and when he did he would bring this huge bag of nuts with him. They were red, in a shell and I remember him just sitting and eating and eating until his hands were so red he couldn’t touch anything.  Little did I know, those were pistachio’s.  It wasn’t until after one of his visits, and the holidays came around and we were trying to decide what to send him for a gift that I came across a pistachio gift tin in a magazine.  WOW… so it all came flooding back to me.  These nuts that my Father in Law loves so much were the same nuts that my Mom and Grandma loved, but in a pudding.  As I never saw anyone in my family actually eat them, in the nut form. (when I was around).   Since I had never tried them myself I put them on my shopping list to grab the next time I was at the store.

After arriving home on one of my shopping trips hubby was helping put groceries away and found my bag of pistachios.  He thought I got them for him, because little did I know, he also loved them.  Funny, that was in our “learning” phase of the relationship as we had only been together maybe a couple years.   I told him I had never had them and bought them to try and see if I liked them.  We sat down, pistachios in a bowl and he watched as I cracked my first one open.  He used to like and watch me try things I never had eaten before.  He is weird that way.  LOL!   Anyhow, I wasn’t sure with the first nut, so had a second, third, forth, and before we knew it, we had eat most of the bag.  Yup.. I now liked pistachios.

Now, it wasn’t until recently (this is now 15 years later), that I learned how pistachio’s are a healthy snack choice.  They are so good for you, and so good in taste that one gets the best of both worlds when you enjoy some pistachio’s as your snack choice.  I like to top my oatmeal with them, or add the nuts (cracked from shell) to my yogurt or pudding or trail mix or even in my homemade protein bars.  I keep a bag of pistachios in my vehicle for when I am out and about and get the urge to snack. One of my favorite snacks is a banana cut in half the long way, topped with a bit of yogurt and sprinkles with crushed pistachios.  That sometimes is my lunch when I am not overly hungry.  I also have made my own pistachio nut butter.  I add 1/2 cup of pistachio seeds to my blender, and blend until creamy.  That is so good, and so good for you!  I feel so good when I can choose a healthy snack that not only tastes good but makes me feel good.  So many things in one little nut.  Satisfying, nutritious, and delicious.  And, if you like to snack and sometimes don’t feel like you get a good amount of your snack choice and that leaves you wanting more, you will be pleased to know that you get more pistachios per serving ~ 49 kernels per ounce, compared to 23 almonds, 14, walnut halves and 18 cashews.  Seriously, what would you rather eat?  Me, for sure pistachios and not only for what I just mentioned but also because a serving of 30 pistachios has only 100 calories, and other health benefits like 12% of the daily value of fiber per 30 gram serving.   These are just a few reasons why I now like pistachios.

 

shinethestars

Pistachio Health Institute  has so many great tips and info to help you live healthy.   Celebrity Trainer Valorie Waters shares with you some fitness tips for 2014 to get you “Hot in a Hurry”.   I love her tip on “You are just one good workout away from a good mood”.   I relate so much with that.  I can tell when it is time to workout.  When I sit to long, and am at the computer to much my mood changes, and that means it’s time to get upstairs and get in a good sweat!!    The other tip that so resonates with me is the Get fit fast with the minimum effective amount.  That is so me!  I don’t have a lot of time to workout, so I make my time count.   I do a hard core 30 min -45 min most days.  For me, I am not into cardio and concentrate on my strength training.   If I have more time, I do more.  But, I do what I have to do to see results.

What are you doing in 2014 to live healthier ?  Share you tips with me and my readers.  Your tips may help someone else, as we all do things differently.

Pistachios2

 

Do you like to win stuff ?  Well that is a silly question, right?  Enter the  Shine Like the Stars Sweepstakes happening on the Pistachio Health Institute’s Facebook page in your blog post.

Details ~

3 winners will receive “Shine like the Stars Sweepstakes” prize packs, which include:

  • (1) Valslides autographed by celebrity fitness trainer, Valerie Waters
  • (1) Valerie Waters workout DVD
  • (1) Valerie Waters workout instructions
  • (1) Pistachio Health tote bag
  • (1) Pistachio Health nut container
  • (3) 8 oz. bags of pistachios
  • (1) $100 VISA Gift Card

To enter, participants must Like the Pistachio Health Institute Facebook page and enter their name, address and contact information there.

Participants may enter once a day for the duration of the Sweepstakes. The Sweepstakes will end at 3:00 p.m. PDT on Friday, February 14, 2014.

Disclosure ~ This is a sponsored post written by me on behalf of the Pistachio Health Institute.

Tips to Stay Motivated with your Fitness Goals @BestBuyWOLF #GetMotivated

Can you believe that we are already almost 1 full month into the new year.   I can’t believe how fast 2013 went, and now it seems 2014 is off to a fast running start.   And, like most people out there with a new year comes a new outlook on life and for many there are New Years Resolutions made.  Did you make one this year?   Did it have anything to do with fitness and health?  I am always amazed at the stats I see online about how many people actually make resolutions like that, but then don’t stick to them.  Why do so many not stick with their resolutions?  Because life is busy and it is hard to stay motivated and on track.

Staying motivated for me is not always easy, but I find that I like seeing results, and so I stick with the healthy eating and exercising as much as I can.  I want those flat abs, and sculpted arms, back, butt, and legs.  Two things that really help me are my Fitbit and my music.   Being able to keep track of my daily intake of food, and my fitness level is a big thing.  Sometimes a person doesn’t realize what they are eating and what the amount of calories, carbs, protein, etc., those items have.  Second, a person doesn’t always realize what their fitness level or activity is every day.  So, having a tracker helps with that and helps keep on going.  I have a goal every day and try my best to reach it.    And, I am a HUGE music freak and listen to music all day.  But, when I workout I am intense and have my “playlist” of songs I have to listen to, to help keep me motivated.  My yurbuds headphones help a great deal with that as they are perfect for anyone who wants a great earbud to stream the music into your head.  Fun, upbeat, high energy music means a kick butt workout for me.  Plus, they are launching the new Wireless Earphones and you can find them at Best Buy.   You can also get 20% off all yurbuds products both online and in-store as well as a $5 Best Buy Gift Card when you purchase a qualifying Health and Fitness product at a Best Buy Mobile Specialty Stores. Both offers are valid 1/19/14 – 2/22/14.  What  a great time to grab the #1 selling sport earphone for yourself. Find Best Buy’s large selection of yurubds here: Link to yubuds on Bestbuy.com 

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20% off yurbuds Headphones

To redeem coupon on bestbuy.com, enter code yurbuds20off at check out.

For me, I workout at home and like to sing nice and loud and hubby is always laughing at me because I don’t thing I am being that loud or obnoxious but I guess I am.    I am sure if I worked out in a gym, I would be booted for being … well.. me!  :)

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Do you use a certain fitness tracker?
If you don’t have one I highly suggest getting one.  It makes things so much easier, and really does help a person keep in check with, well reality really.  I found that there were times I thought, I can eat this or that and I would log it into my Fitbit, then realize at the end of the day, I totally didn’t need it!!

PURCHASE ANY HEALTH AND FITNESS WEARABLE OR SMARTWATCH AND RECEIVE A $5 BEST BUY GIFT CARD

Looking for some great tips to stay on track? Check out the  Health & Fitness at Best Buy and these great tips below.

1. Be mindful of your goals.  Make a Goal Pin Board so you can pin pictures, quotes, future plans, etc., so you can look at it when you feel like you have no motivation, BAM.. instant motivation when you see what your goals are.

2. Don’t give up, no matter how hard it gets.   Life is hard.. do you give up on that?  NO!!  Why give up on other things in life?

3. Find simple ways to fit in exercise.  Playing with the kids, walking the dog, yard work, parking far away from store entry door, hiking with friends, bowling, skating, etc.  So much to do in life, no need to sit on your butt in front of the TV.

4. Don’t beat yourself up if you slip and fall.  Put a band-aide on it, and keep moving forward.   Like when you were a kid and someone kissed a boo boo and then it was all better…  same here!  You won’t get anywhere in life if you give up every time you slip and fall.

5. Love YOURSELF!  So important, and so motivating.  Look at yourself every day, and say… Today is a great day and I am going to ROCK IT!!

yurbuds inspire_0

Studies have shown that music can increase the intensity and duration of a workout by as much as 15%.  Unfortunately, most people miss out on those benefits because their earphones hurt and fall out during active use.  yurbuds was founded in 2008 by an Ironman Triathlete and a 24-time marathoner in response to that problem. Our products are ergonomically designed for comfort and exceptional fit, while providing best-in-class audio quality and durability.  yurbuds is passionate about serving our customers and our community.  We listen to and learn from our athletes to produce solutions to their needs.  We are dedicated to innovating and creatively changing the industry of sport audio.  Our goal is to empower athletes through exceptional products and services to help them to push past their barriers, reach new personal bests, and #neverstop.

·         Cut the cords and unleash your inner athlete with the Inspire Limited Edition Wireless Sport Earphones. These Stereo-Bluetooth® earphones lock in place comfortably so they never hurt and never fall out. The 15mm drivers provide the biggest sound available, providing the motivation you need to #neverstop. These sweat and water resistant earphones feature full track & call control with a wind-blocking microphone designed for call clarity. The athlete tested battery lasts up to 6 hours and provides visual and audible indicators when running low. This is sound with no strings attached.

·         #1 Selling Sport Earphone Company, yurbuds®, Introduces Wireless Product for a Seamless Workout Experience

Key Features:

·         With yurbuds TwistLock™ Technology and FlexSoft Comfort Fit, these Stereo-Bluetooth® earphones lock in place comfortably and are guaranteed never to hurt or fall out.

·         Bigger Soundfor music and calls provided by 15mm drivers

·         Smart Batterypowers a week’s worth of workouts and provides visual and audible indicators when running low.

·         Dedicated Pairing Button for simple 1-touch pairing.

 

·         Compatible with all Bluetooth® devices.

··                  Earphones that never hurt and never fall out.

·         Bigger Sound provided by 15 mm drivers

·        yurbuds®, the #1 selling sport earphone company in the United States, is transforming the athlete experience with its new Inspire Limited Edition Wireless earphones to get you motivated through music. Launching at CES 2014 in Las Vegas this January, athletes and tech enthusiasts will be able to enjoy the first-ever Stereo-Bluetooth® wireless earphones guaranteed to never hurt and never fall out.

·         “We’ve cut the cords so fitness enthusiasts have less in the way of achieving the perfect workout,” said Daniel DeVille, Director of Marketing for yurbuds. “Designed based on user feedback, we are excited to deliver best-in-class wireless earphones that solve the needs not currently met by other wireless earphones and meet the rigorous standards of even the top professional athletes.”

 

Disclaimer ~ Living Smart Girl has been compensated for cooperation with @BestBuyWOLF on this post.  All opinions are 100% Living Smart Girl’s.

Age with Grace and Agility

AgeWithGrace

 

Age with Grace and Agility: Steps for Keeping Your Joints and Muscles Strong

 

Aging can bring changes in posture and gait that are as common as changes to skin and hair color. The difference with changes in posture and gait is that the problems aren’t just cosmetic, but result from underlying damage bone, muscle, and joint health. The biggest changes to occur to these systems over time are loss of bone density, degradation of cartilage in joints, and loss of muscle mass. The good news is that each of these changes can be counteracted if you start now and maintain a healthy lifestyle. To preserve your posture and reduce pain and disability over the long term, follow the tips below.

 

Keep Moving

 

This is the simplest and most effective advice you can follow to maintain healthy bones and joints. All systems in the body operate on a use-it-or-lose-it basis. The key is not to confuse use with abuse. Hardcore exercise, like long distance running and extreme weight lifting, can cause serious damage. However, maintaining an active lifestyle with moderate daily exercise can provide lasting health.

 

Overuse and abuse are particularly problematic for joints because they lead to damage to the cartilage that pads the joints and keeps bone from rubbing directly on other bone. The problem with cartilage is that its doesn’t regenerate (grow back), so once you damage it, you’re done. The line has to be drawn between disuse and abuse of your bones and joints. You want to be firmly in the middle, where you get a good solid workout most days, but don’t push things to the point of injury. Low impact exercise is key. Just stay active and don’t become sedentary. That’s all you need.

 

Use Protection

 

Knee pads, elbow pads, helmets, ankle guards and other protective equipment aren’t worn for their fashion appeal. These devices serve to protect your most vulnerable joints and body parts. The fact is, the more mobile a joint is, the more prone it is to injury and the more important it is to protect it. The most mobile joints require special protection from injury and it isn’t just children who should be wearing pads. Enjoy activities like skiing and skating, but do so responsibly. A single injury can be life-changing, so it’s better to just avoid one by taking the necessary precautions.

 

Maintain Your Weight

 

Maintaining a healthy weight is one of the most important things you can do for your joints and bones. In fact, weight is the single most important factor in spine, hip, and knee health. Excess weight not only puts increased stress on joints, it increases risk of injury. Your chances of being injured during a simple fall, like the kinds of falls that http://www.irwinmitchell.com/ deals with, increase several-fold as your weight increases. Consider that the force on your knees is one and a half times your body weight while walking on a level surface and three times your body weight on an incline. That’s a lot of force for just a little extra weight and should give you a good idea of just how much stress your legs are under. Do your joints a huge favor and avoid carrying excess weight.

 

Maintain Muscle Tone

 

Muscles aren’t just for movement, they also work to keep joints aligned and act as shock absorbers during impacts. The stronger the muscles around a joint are, the less prone the joint is to injury. Basic weight training to maintain your muscles will also protect your joints by keeping them in proper alignment. As it turns out, the benefits of weight training go even further.

 

We tend to think of our bones as fixed and unchanging, but they are actually very dynamic structures that are always being broken down and rebuilt. Bones respond to stress by remodeling their structure to accommodate changes in force. Weight training can actually stimulate bone growth and, when done carefully, can even reduce the effects of osteoporosis. The bottom line is that moderate weight training is great for your muscles, your bones, and your joints.

 

Get Proper Treatment

 

Injuries happen. They are just a part of life. How you react to an injury, however, can be the difference between full recovery and long term disability. Always seek the advice of a specialist for any joint, bone, or muscle injury to ensure that everything heals appropriately. Medical science has come a long way in the treatment of joint injuries, so take advantage of that knowledge.

 

Wrapping Up

 

The best advice for staying healthy is simply to stay active. Prepare for potential injury by using proper protective equipment and otherwise treat your body well. It’s the only one you get, so don’t abuse it. Proper care and maintenance will see you age without arthritis, dysfunction, or pain. It’s really that easy.

 

Linda Newman is a geriatric nurse. She enjoys helping people develop effective strategies for staying healthy regardless of age.