Fitness Korner

5 Lifestyle Changes to Prevent Ageing Skin Follow these tips to keep your skin looking young ​From the best anti-ageing supplements to the skincare routine you should adopt to prevent wrinkles, it can sometimes be hard to navigate the minefield of information we're bombarded with by the beauty industry.Doctors and dermatologists, however, have first-hand experience of the factors that can influence the composition and appearance of your skin, so we've sought their advice on the lifestyle changes you should adopt to stay looking young... 1. Choose your supplements wisely Collagen is important for building new skin, but many dermatologists are sceptical about collagen supplements, pointing out that simply swallowing the stuff doesn't necessarily mean it will be converted into a glowing complexion.Instead , cosmetic physician Dr Sabika Karim recommends focusing on supplementing your diet with amino acids, which are essential for your body to produce its ow...

So easy, so effective! ​1. Eat more, eat right! It's very common to extend the time between two meals when we're trying to lose weight. However, it works against you because you tend to eat more  ​and  ​fast when super-hungry. Instead, try to eat something light and nutritious every couple of hours  Several studies show that eating a spicy hot appetizer before a meal curbs your appetite. Reason?Eating anything slowly gives your brain an impression that you are full. Also, spicy food contain chili pepper that's great for boosting metabolism. Alternatively, you can consume snacks that are rich in fiber (like sprouts, apples, berries, avocados, etc.). Eating high- fiber foods before a meal slashes calorie consumption as they fill you up quickly, making it difficult to overeat. ​ ​2. Do strength-training While exercises like aerobics and zumba are great for...

8 Things You Should Never Eat If You're Trying to Lose Weight "Low-fat" foods are actually your enemy. Lots of  experts say  it's stupid to forbid yourself from eating certain foods – that denying yourself something you really want to eat can ultimately lead to binge eating and eventual weight gain. So dessert isn't on this list — it's OK to indulge sometimes! But some foods really  do  deserve the axe — especially if you  are trying to lose weight . In which case, avoid these foods (when you can!) to fend off cravings and hunger, and support your efforts to slim down 1. Any Snack That Only Contains Carbs When you eat crackers, dry cereal, bread, or rice cakes alone, your body converts the carbs to simple sugars, and sends it directly into your blood stream. In response to the sugar rush, your body produces extra insulin, which helps your body absorb the sugar ASAP. The problem: You end up with low blood sugar and the same hunger pangs that le...

  Intense thirst isn’t the only sign that you should drink more water. In fact, by the time you’re thirsty, you may have already entered into the dangerous territory of dehydration. Chronic dehydration could cause decreased kidney function, dizziness, and contribute to diseases, such as diabetes and, in the most severe cases, death.  Whoa!  Now that we’ve got your attention, do you need to increase your water intake? Well, here are eight signs of what could possibly happen if you aren't getting enough water. Water is essential to our survival—a basic need we all probably take for granted at some point in our day-to-day lives. Yet with a laundry list of its positive benefits, it’s still a challenge for us to drink the recommended allowance of eight 8-ounce glasses of water per day. Drinking more water is not only good for our bodies, but for our minds, organs, skin, and muscles as well. If you’re experiencing any of these eight signs of dehydration, it may be time...

The Science of Music and Exercise The Science of Music and Exercise via  PaceDJ . Below are examples of different music genres and the average Beats Per Minute (BPM). Keep in mind, all songs are different and this isn’t a comprehensive or scientific list.            1. Cycling Music Mixes **Lightly Active (60-70 BPM): Ambient, House, Jazz, Chill **Active (70-80 BPM): Pop, House, Reggae, Alternative, R&B **Very Active (80-90 BPM): Pop, Rock, Hip-Hop, Alternative **Exceptionally Active (90-100 BPM): Pop, Rock, Hip-Hop **Athlete (100-110 BPM): Pop, Rock, Hip-Hop, Electronic, Dance, Alternative 2. Walking Music Mixes **Lightly Active (110-120 BPM): Electronic, Dance, Techno, Hip-Hop Moderately Active (120-130 BPM): Electronic, Techno, Dance **Active (130-140 BPM): Dubstep, Dance, Electronic, Trap 3. Running Music Mixes **Very Active (150-160 BPM): Tons of Bass (Techno, Rap, Heavy Metal, Electronic, Dubstep, D...

DIY Banana Nice Cream DIY “nice cream” is “ice cream” made from frozen bananas. Simple. Healthy. Super Yummy!!  The best part is, you can flavor it however you’d like and the options are truly endless! Directions: • Freeze two peeled, chopped bananas in an airtight container overnight. • Add frozen bananas to blender. • Mix for 30 seconds and add in optional ingredients (see below for inspiration). • Blend again until creamy and smooth. • Serve immediately or freeze using stainless steel popsicle molds or a BPA-free freezer safe container (examples of both are pictured below). • Enjoy! Nice Cream Flavors Flavor options include peanut butter, fresh fruit, vegan chocolate chips, vegan sprinkles, raw nuts and seeds, unsweetened coconut flakes, granola, cacao nibs, cacao powder, dry cereal, pure vanilla extract, and ground cinnamon – just to name a few! Peanut Butter Nice Cream DIY Nice Cream Cups This is a fantastic idea! ...

One woman's story on how fitness can be the  catalyst to so  many other achievements in life. Back in 2011, I wrote a story for  Fitness  magazine called "Body Proud." In it, I asked six women to choose a body part they were most proud of and discuss why. One of those women was Renata Bregstone—and full disclosure, as she's a friend of mine, I already knew how passionately Renata, a former high school soccer captain, felt about the 4-inch white scar on her knee, left behind from an ACL surgery. At the photo shoot for the story, Renata met—and immediately bonded with—the five other women: a firefighter with kickass glutes; a violinist with ripped biceps; a ranch manager with abs of steel; a sculpturist with gifted hands; and a triathlete with incredible lats. "Meeting all these awesome, strong women made me feel inspired and beautiful," says Renata, now 43, an entrepreneur, fitness enthusiast, and mother of two living in Highland...

How many times have you obsessively tracked and restricted your daily calorie intake to only find the scale won’t budge? If the answer is too many times to count, you’re not alone. We are often led to believe that a calorie = a calorie = a calorie, but it’s not as simple as that. Many popular weight loss programs are based on the basic math of eating fewer calories than your body burns each day. While this simple science of creating a calorie deficit makes sense in theory and has been sold to us for years, there are many reasons why it doesn’t work. No one can argue that excessive calorie consumption causes weight gain and obesity. Calories are energy and our bodies need energy to function. However, too much energy consumed without increasing the amount of energy burned means that the extra energy has nowhere else to go and is stored as fat. Reducing and tracking calorie intake may work in the short-term, but over time can lead to a frustrating lack of results after an initial w...

Iron deficiency anemia occurs when there is a decrease in red blood cells due to having too little iron in your body. When your body doesn’t have enough iron to produce hemoglobin, which allows red blood cells to carry oxygenated blood to all your tissues, you will begin feel the effects in multiple ways. Anyone can develop iron deficiency anemia, but some people are more at risk than others. Vegetarians and vegans are at risk, because their diets do not include red meat, one of the biggest dietary sources of iron. Women, too, are particularly at risk, as a result of monthly blood loss during menstruation. Pregnant women also need to be especially careful of anemia, as blood volume expands to help the fetus make his or her blood supply — doubling the woman’s need for iron. On average, about 20 per cent of women and 50 per cent of pregnant women do not have enough iron in their bodies, compared to 3 per cent of men. Iron Deficiency Anemia Symptoms Our beating hearts circula...