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15 Foods to Eat for a Flatter Stomach

Belly fat is one of the biggest nightmares for people self-esteem in this 21st century, and one of the hardest things to get rid off, because it takes a lot of exercises to do so. However, there are some foods that can help you lose it faster than you were ever able to. Here are 15 of them:

1. Peanut Butter

Peanut Butter is not a food that you would generally see on these kinds of list, however, for once, this food is quite useful to burn belly fat because of its unusual high amount of protein, with 15% of your RDI coming from a single serving of Peanut Butter.

Not only that, but it’s low on carbs and high on healthy fats, which means that it can help with your metabolism, and with your blood pressure as well, removing the bad fat from your blood. It’s also quite rich in manganese, magnesium, niacin, vitamin E, vitamin B6, copper, and folate.

2. Chickpeas

Chickpeas, which are also known as garbanzo beans, are a part of the legume family, and are also famously used in the Mediterranean diet, which is considered by many to be one of the healthiest diets that there are.

They have an impressive nutrient profile, boasting a lot of proteins, and it’s these proteins that chickpeas have that can naturally help you burn belly fat because they will help you keep your appetite under control. Because they have a low-calorie density in comparison to their nutrient profile, they are able to help you lose weight and also control it.

3. Pumpkin

Pumpkin is a winter squash that is native to North America and belongs to the Cucurbitaceae family. It’s a fruit that is packed full of good things like vitamin A (up to 246% of your RDI), vitamin C (19%), potassium, copper, and manganese.

These fruits are considered nutrient dense ones because they have very low calories and a high amount of nutrients because of all the water content that it has, and that’s why it’s considered by scientists one of the friendliest weight-loss foods.

4. Green Peas

Green peas have been part of the human diet for over hundreds of years, and are consumed everywhere, from America to Asia. And just like the other foods on this list, they boast an incredible nutrient profile: 34% of the RDI for Vitamin A, 24% for vitamin K, 15% for thiamine, 4 grams of fiber, and 4 grams of protein.

Because of this, green peas have the capability of benefitting the digestion of food, along with being able to make you feel full for much longer, which means that you won’t be hungry after eating them.

5. Salmon

Salmon is one of the healthiest foods that you can find out there. It’s a great source for omega-3 fatty acids, and unlike most other fats, omega-3 fats are essential to the human body, because they can’t create it, so they must get it from your diet.

Consuming salmon frequently has been associated with increases in the metabolic rate and decrease of belly fat in overweight individuals in comparison to placebo effects. Research has also found that it can reduce liver fat as well.

6. Potato

Potatoes are a source of many vitamins and minerals, and one medium baked potato of 173 grams, including skin, contain 161 calories, 4.3 grams of protein, 3.8 grams of fiber, 28% of the RDI for vitamin C, 27% for vitamin B6, 26% for potassium and 19% for manganese.

Potatoes are some of the best foods to use on a diet even though they have quite a bit of caloric content because they are filling and they can improve your digestive health, which means that it will make you absorb nutrients more efficiently while filling you up for a long time.

7. Tuna

Tuna is another great source for omega-3 fatty acids, which we have seen before that it’s good for the decrease of belly fat in overweight individuals, and in some researches, it was found out that it could reduce liver fat as well.

Tuna, however, doesn’t only have that, but also a lot of other good things about it. It has 5 grams of protein per ounce, which means that it’s a great way to achieve your protein RDI. It’s also rich in vitamin D, vitamin B6, vitamin B12, and iron.

8. Fermented Foods

Fermented foods are one of the best ways to keep gut problems in check because it has been shown that it can reduce bloating, symptoms of irritable bowel syndrome, and reduce the severity of gas and constipation.

Some researches have found that some probiotic strains help with weight loss and reduce belly fat, and in general, probiotics tend to help with better digestion, making your body use the nutrients that you absorb in a better manner.

9. Avocado

Avocado is famously known as a nutrient dense food, and its added to a lot of dishes because of its good flavor and great texture. Avocados are rich in monosaturated fats, fibers, vitamin B5, vitamin B6, vitamin K, vitamin E, and folate.

Compared to a lot of other fruits, avocados don’t contain that much sugar, however, they contain a lot of dietary fiber with up to 4.5 grams of it in a single avocado. Because of this, they can satiate people for much longer than some other foods, which means that they help with weight loss.

10. Banana

Bananas are one of the most consumed fruits in the entire world and for a reason. They have a healthy amount of fiber, potassium, magnesium, vitamin B6 and vitamin C. Because of this, they are a really good way of keeping your digestive system healthy with all the potassium that they have.

What that means is that your body can absorb nutrients faster, and because they also have a lot of fibers, they can keep you feeling full for much longer than normal, which allows weight loss, and also is a good way to burn your belly fat.

11. Berries

Berries are nutritious and delicious, and they can have amazing health benefits. From strawberries to blackberries, they can contain a lot of nutrients. One serving of blackberries has 43 calories, 35% of your daily vitamin C needs, 32% of manganese, 25% of vitamin K1, 8% of copper, and 6% of folate.

Black raspberries and strawberries have shown in researches that they can lower the bad cholesterol and lead to weight loss, and to burn the belly fat much faster, along with being low on calories and carbs.

12. Orange

Oranges are some of the worlds most popular fruits along with apples. They are a great source of fiber, vitamin C, folate, and thiamine, and have some serious health benefits. One reason why orange is so good to burn your belly fat is because of all the fiber they have, that can keep you feeling full for longer.

Another reason for that is the vitamin C that they also have, has shown in some studies that it is able to decrease your blood cholesterol levels, lowering blood pressure as well.

13. Olive Oil

Olive oil is famously known for being one of the main foods in the Mediterranean diet, which, as we have talked before, is one of the most famous and most used diets in the world.

100 grams of the extra-virgin version contains 13.8% of saturated fat, and 73% of monosaturated fat, along with 9.7% of your daily omega-6 requirements, 72% of the RDA for vitamin E, and 75% for vitamin K. It also has a lot of antioxidants, and all that helps with burning your belly fat and making you healthier.

14. Dark Chocolate

Dark chocolate is the healthier cousin of milk chocolate, and it’s packed full of nutrients and health benefits. It contains 11 grams of fiber, 67% of your RDI for iron, 58% of your RDI for magnesium, 89% of your RDI for copper and 98% of your RDI for manganese.

Not only that, but it is packed full of antioxidants, and it has shown that it reduces the level of cholesterol on your blood, and because of the magnesium and iron, it helps you burn the belly fat by making your metabolism go faster, and absorb nutrients better.

15. Eggs

Eggs are some of the most nutritious foods on the planet, and a whole large boiled egg can contain 6% of the RDI for vitamin A, 5% of folate, 7% of vitamin B5, 9% of vitamin B12, 15% of vitamin B2, 9% of phosphorus, and 22% of the RDI for selenium.

With so many nutrients, its also no wonder that eggs can help with weight loss and fat burning. And they can help with that because they are very filling, which means that the person who eats it will eat less food on that day because of it.

Originally Published by: stylereads.com

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11 Ways To Cope With Financial Stress And Anxiety

Whether you are nervous about the current economic state of the world, feeling overwhelmed at work while worrying about losing your job, or just generally stressed about money, you are not alone. Financial stress is something that I believe plagues us all at points in our lives. From the first time on our own as a college student, to an unstable relationship or marriage, to the holidays, or having to provide for family… money is the constant. Heck, I can recall points in my life where money worries were making me ill with anxiety! So today we are going to look at what is financial stress, symptoms of it, and tips to improve your mental health during financially stressful times.

What is financial stress?

Financial stress can be defined as the state of worry, anxiety, or fear around your current financial situation or the overall economy and is typically accompanied by some sort of physiological response (think your flight or fight response).

Examples of financial stress and symptoms you may be experiencing:

Mentally, financial stress could look like difficulty focusing or brain fog. You may constantly think or worry about potential financial impacts too. Like worrying about losing your job or how you’ll pay the bills if X and Y happen.

Emotionally, financial stress can look like general melancholy, loss of interest in things, or a short fuse, as in you’re quick to lose your temper.

Physically, financial stress can look like difficulty sleeping or breathing, increased headaches or muscle tension, clenched jaw, tightness in the chest, heart racing, general fatigue or brain fog, and so much more.

It all really comes down to how you handle stress and how those symptoms typically present in you; more on that in a minute though!

11 Ways To Cope With Financial Stress And Anxiety

Acknowledge + reflect

Sometimes one of the best things we can do for anxiety, stress, or other mental health struggles is to simply acknowledge them. Take some time to write down everything that keeps floating around in your head. Whether that’s a narrative you’re telling yourself like, “I’m so overwhelmed at work, I’m definitely going to lose my job,” or the pit that develops in your stomach when you think about checking your bank account. Really take some time to dig into this and feel free to add to it over a few days.

I’ve also found that it can help taking this information to someone, like a therapist or trusted person in your life. Sometimes having a witness to your anxieties or worries can help alleviate them. Just make sure if you do share with someone in your life, you let them know you aren’t looking for advice or feedback, just a witness right now.

Lastly, use this exercise as an opportunity to reflect on how you deal with stress related to money. Are you someone who overspends? Emotionally eats? Picks more fights in your relationships? Pay special attention to that last one as the effects of financial stress on families can be a lot.

Face the facts

The reality is, when we worry about something, we often put ourselves through it more times than we need to. What I mean by that is we live through the anxiety/fear every time we think about it, talk about it, and finally, if it eventually happens. Notice I said if… just because we worry about something, doesn’t mean it will happen.

So instead of putting yourself through unnecessary suffering around the thoughts of things that *could* happen, focus on the facts.

This could mean acknowledging the fact you haven’t lost your job. Or it could be checking all of your accounts, reviewing expenses, and pulling your credit profile to get a clear and accurate picture of where things stand.

Make a plan

Now that you are clear on your financial worries and the facts of your situation, it’s time to make a plan forward. I like to look at plans like this as little acts of self care where you’re future self will thank you. The goal is always to alleviate stress, reduce risk, and move you towards your financial goals. Below are a few ideas to get you started on an action plan to break the vicious cycle of financial anxiety and move towards being more fiscally responsible.

Repair credit

Bad credit can cost you big time. Seriously, people with excellent credit scores have opportunities like lower interest rates, lower premiums/pricing, and even potentially better job opportunities.

If your credit score isn’t where you want it to be, and you believe there are unfair, inaccurate, or unsubstantiated items on your credit report, contact Lexington Law today for your FREE credit report consultation. They have an established credit repair process that’s helped hundreds of thousands of people repair their credit each year.

Increase income

One surefire way to reduce financial worries is to increase your income – but not increase your spending. You can do this by checking out these passive income strategies from Lexington Law, starting a side hustle, or in your traditional career.

If you want to stick with your traditional career, you’ll either need to ask your boss for a raise or start looking for a new job. Either way, I suggest reading this article on job benefits that relieve financial stress from Lexington Law, and keeping them in mind when negotiating with your current employer or a potential new one.

If you ask for a raise, make sure you have solid reasoning like how you’ve helped increase the company’s bottom line, gone above and beyond your defined roll, or reference achievements that have historically gotten raises in the company. Do not ask for a raise just because “you need it.”

Looking for a new job is another way to increase your income. Typically, the best time to get a new job is when you’re already employed. This will give you negotiating power for a pay bump. With that said, 2020 has left the workforce a little upside down, so read this post for more tips on looking for a job in the current climate.

Reduce spending

This is my go to whenever I’ve felt financially stressed. I think when we feel anxiety or stress we crave a sense of control in our lives and we have the choice in how we spend our money. If you feel unsure about what to cut from your monthly budget or ways to reduce your spending, I have an entire series with tips for saving money on everyday items to holidays to major life events you can check out here. Personally, I suggest starting with: How To Save Money On Groceries Every Month On A Tight Budget since I find food shopping to be one of the easiest areas to overspend – especially when we are already stressed.

Make one financial decision at a time

Just because you know all of the facts and have a plan, doesn’t mean you need to take action on them all. Focus on making one decision at a time so you don’t feel overwhelmed into inaction or back slide on your progress.

Swap your thoughts

When it comes to financial stress you really want to take a total body approach here. Earlier we talked about the different symptoms from the mental toll, social toll, and physical toll that can happen when you’re stressed about money. A regular mindfulness practice can help with the mental load.

The mind is a powerful muscle that we can flex and train, just like any other muscle in the body. When we allow our minds to race and tell us negative stories, we strengthen that part of it. However, we can practice swapping a negative thought for a positive one and begin training the mind to relax and focus on the now instead of a potential future. Because at the end of the day, that’s where anxiety lives: the future.

Exercise

Like i said, we are taking a total body approach for improving our mental health during financially stressful times and exercise has been shown to boost our feel good endorphins and alleviate stress. Even if you aren’t interested in getting a gym membership, simply going for a 30 minute walk outside or having a daily dance party can help.

Engage in generosity

Generosity has been shown to improve your overall health by lowering the risk of depression and anxiety, reducing the stress hormone cortisol, and triggers feel-good chemicals like endorphins, dopamine, and oxytocin to make us happy. The simple act of giving – whether it’s your time, thoughtful care packages, or money – can go a long way in improving your mental health when dealing with hard financial times.

Express gratitude

I won’t sit here and pretend to know what you are going through. What I can say is this: whatever you are going through is valid. That’s why I had you acknowledge it as step 1. With that said, I know a lot of people, myself included, need the reminder sometimes that there is always someone out there who has it worse. So, even if it feels impossible, find some ways to practice gratitude for all that you do have. Remind yourself about your values, skills, relationships, or whatever it is that gives your life meaning and celebrate that.

Originally Published by: theconfusedmillennial.com

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21 productive things to do instead of social media

Can you imagine life without your smartphone?

It’s hard. 

What about a life without social media? 

That’s hard too. 

I often reminisce about the simple life we had before smartphones. And I often worry about how impatient the human race has become because of the instant availability of everything. 

What is more worrying is how kids demand smartphones to play games the minute they are bored. I usually don’t entertain it with my kids but I see it everywhere. 

We are losing the ability to entertain ourselves and enjoy the world around us without this device. 

But I never advise against not using a smartphone or social media at all. 

If we know to draw a line, we can use technology in our favor. I use Instagram for personal development. I follow people who inspire me and my use of Instagram is for my daily dose of inspiration. 

I have learned a lot of new things from social media, so it has only made my life better. 

But its when you use too much of social media that it’s a problem. This post is to give you ideas on entertaining yourself without social media or a smartphone. 

Some of the activities might require you to use your phone depending upon how dependent you are on your phone. For example, I do guide meditations using my phone. Or do home workouts by watching along on Youtube.    15 Powerful Habits of Happy PeoplePlay Video

But don’t worry, I will tell you how you can block social media apps while you use your phone for productive things at the end of this article. Keep reading.

21 ideas to entertain yourself without social media

1. READING

One of the best alternatives to reaching for a phone is reading. You can read anything as long as it is inspirational, educational or entertaining. Be it a book, magazine or blog, make sure you spend at least 10-15 minutes a day on reading to expand your knowledge.

 2. TALK TO PEOPLE FACE TO FACE

Talking to people while your head is bent down to scroll on a phone can’t be counted as a conversation. 

When you have a conversation with people, facial expressions and eye contact does a lot in fostering a connection with them. When you maintain eye contact, you are telling them that you are interested in hearing what they say. 

It also helps in developing intimacy and connection with the other person.

3. DO MEAL PREPPING FOR A WEEK

Do you always fancy yourself eating healthier but think you have no time to prepare healthy meals?

Try meal prepping!

Instead of scrolling on your phone, spend a Sunday evening for healthy meal prepping. Cut vegetables, prepare meat patties, boil quinoa, etc, on a weekend and store it in the refrigerator or freezer to use later in the week. 

You can also make easy energy balls for a week so that you don’t reach for unhealthy packet food as a snack. 

4. DO MEAL PLANNING

For meal prepping to work, you need to have a meal plan in place. Plan your meals for a week and do meal prepping accordingly. 

Meal planning helps to reduce overwhelm and help you have a system for healthy eating in place. 

So, instead of wasting time away on the phone, you can use that time productively for better health for you and your family. 

5. GET OUTDOORS

If you spend a lot of time on social media apps, you could be spending most of your time sitting in one place. To get your body moving and refresh your mind, get outdoors, be it even in your own yard. 

It will give you a nice little boost in energy.

6. JOURNAL 

What do you do when you experience difficult feelings? Do you take the time out to feel through your emotions? 

A side effect of using too much social media is emotional numbness. When we feel sad about an event or a memory, we tend to reach for our phone and open a social media app to numb away that pain instead of taking the time to process it. 

Processing our emotions is important for us to heal, learn from the experience and become stronger. 

Journaling is a great way to release your emotions in a healthy way. But that doesn’t mean you can do journaling only when you are sad. Write in your journal about when you need clarity about something or when you are celebrating your wins too. 

7. SIT STILL

If there is an art of sitting still, it is getting extinct in this smartphone age. People don’t seem to be comfortable about sitting still engaging themselves with their own minds. 

We want the stimulation from our social media feed and we want it now! It is a dangerous place to be in. I see it in my daughter who complains about boredom the minute she has free time. 

Next time when you want to reach for your phone, take 3 deep breaths in and let yourself be bored for some time. Who knows? You might get a life-changing idea during these boring sessions!

8. CALL SOMEONE

Do you think you have no time to call people and talk? You do!

If you track your social media usage you know that you do have time to talk. Use those ten minutes to call someone you have been wanting to call for months. 

9. DECLUTTER 

Another thing we tend to postpone a lot is, clearing up our living space and throwing away things we don’t need anymore. 

We can find time for decluttering too. You don’t need to go on a decluttering spree, but do it one area at a time.

10. EXERCISE

One of the reasons I kept procrastinating on exercise for years is lack of time. But then I realized I am never going to do exercise if I don’t put it in my daily plan.

You can borrow the time used on social media apps for squeezing in daily exercise in your schedule.

11. MAKE A LIST OF THINGS YOU NEVER HAD TIME FOR

You want to do so many things in life – big and small – like wanting to spend time on creative hobbies or to build a side hustle. Write down everything. 

And choose one item from your list you think you can work on consistently for at least the next three-six months. And then when you accomplish it, choose another goal for the next six months. 

12. DIY

Do a DIY project taking inspiration from blogs or Youtube channels. It is a great way to keep your brain active and refresh your mind. 

If you have kids, get them on board so that they can learn to use their time wisely too. 

There are tons of tutorials available online for sewing, knitting, painting, macrame, etc. 

13. DO COLORING

I just jumped onto the bandwagon of adult coloring world and the benefits are said to be many. We live with a lot of stress and coloring at the end of the day can relieve your stress. 

A disadvantage of social media is that it increases your stress because of the constant comparison to other people’s lives.

So instead of that, engage in stress-busting activities for better mental health. 

14. PLAY WITH YOUR PET

Are you a pet lover? Devoting some time daily to play with your pets can decrease blood pressure, cholesterol levels, etc. Pets help to remove loneliness and give us companionship. So spend some screen-free time to play with your pets. And it is also beneficial for your physical health because you move more.

15. DEVELOP NEW SKILLS

What’s one skill you have been wanting to improve for months or years now? 

Cooking? Driving? Swimming? Singing? It can be anything. Spend the time you use on your phone to improve your skills. 

You will soon start to realize how you thought you were busy is a lie. 

16. PLAN THE NEXT DAY

Do you know what’s one of the best habits you can develop to change your life? 

Planning your days. 

Most people spend their time before sleep scrolling on their phones. The minutes of social media can turn into hours causing you to have sleep deprivation. And you wake up feeling tired. 

Instead of doing this, take out a planner or journal and write about what you would like to accomplish the next day. Include not only your priority tasks but set time apart for hobbies too. This is a great way to ensure you don’t spend unnecessary time on your phone the next day.

17. WATCH A MOVIE OR A DOCUMENTARY

If you are in a mood to relax and unwind watch a movie or watch your favorite show on Netflix. If you feel like your brain is still feeling good about learning new information, watch a documentary. 

18. DO SELF-CARE ACTIVITIES OR PRACTICE HYGGE

This is my favorite way of spending time. After a hectic day, I like to pamper myself by doing the things I love. It is so relaxing and rejuvenating. It helps me work even better the next day. 

Get a massage, Mani/Pedi, or a spa, because you are worth it!

Another thing I love is practicing hygge. Hygge is a kind of self-care practice that people in Denmark do. It is all about finding happiness and coziness in the small daily things of life.

19. PLAY A SPORT

Call up your friends and play a common favorite sport. You will feel more energized and happy. So much better than the stagnant energy of sitting idle with your phone. 

20. PLAY BOARD GAMES

Spend your free time by playing a board game with the family. These family interactions are so much needed – it helps in improving connection with family members and boost your happiness. 

21. GO TO A PARK AND DO PEOPLE WATCHING

By no means please don’t make others uncomfortable by staring at them. If you are interested in learning about other people, people-watching is a good way to pass time. 

Usually, introverts are said to be good at people watching. They can pick up the behavior, characteristics, and mood of a person by studying their body language. But it should all be done in a subtle way. 

People watching helps us be more aware of the people around us because we miss out on this so much these days due to our phones. 

It helps us to use our brains and expand our imagination because we are making up random stories about these people in our minds. People watching is especially good while traveling to a new place because you can compare different cultures and gain new perspectives about life and people in general. 

Originally Published by: habitsbuzz.com

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4 Healthy Habits That Boost Energy

Energy is critical in today’s demanding and fast-paced lifestyle. People who lack energy soon find themselves ill or incapacitated. We must find ways in our daily lives to keep our energy levels high. This is not only a dietary consideration. There are other habits you should have to boost your energy levels.

  • Getting enough sleep is a very important contributor to sustained energy. If you don’t get enough sleep, your body doesn’t get to ‘recharge’ itself with energy for the next day. While we know it’s not possible to get 8 hours’ sleep every night, it should be the aim. In addition to quantity, make sure you get quality sleep.
  • Exercise is vital to your energy levels. Those detractors will say that exercising saps your body of energy. It’s true that energy is burned during exercise. But fat is burned, and this releases a new round of energy. To keep your body converting food into energy, it’s imperative to exercise for at least 30 minutes a day.
  • The amount of water you drink is also important in terms of energy. Water detoxifies the body and helps transport waste out. If your body is clogged with waste, your energy levels will be affected. The general recommendation is that you drink eight glasses of water daily.
  • The saying ‘you are what you eat’ is true. Incorporate energy-creating foods into your diet. These include rich protein sources and fruits and vegetables. Avoid sugar and processed foods. They give you a short-term energy boost, but soon wear off.

Originally Published by: fitnesscourage.com

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Garcinia Cambogia: Weight Loss Wonder or Total Fiction?

The garcinia cambogia fruit took the weight loss market by storm. It was all anyone talked about, and its praises resonated far and wide. This fruit from India and other areas of Southeast Asia was touted as a weight loss miracle. But is it really?

The active ingredient in garcinia cambogia is hydroxycitric acid (HCA) which is said to stimulate weight loss. It’s marketed as a weight loss tool that doesn’t require much diet or exercise. Garcinia cambogia stimulates the fat-burning capacity of the body which aids with weight loss.

The studies and the results

Several studies have been completed on the weight loss benefits of garcinia cambogia. Initially, research was conducted on animal subjects. Their outcomes were not guaranteed to be the same on humans. Some studies on humans have revealed a mixed bag of results. There were significant weight losses and then there were negligible weight losses. What is significant is that none of the studies conducted were very long. Perhaps the results would be more definitive if more time was spent conducting research.

Diet is a factor when using garcinia cambogia. You will not lose weight using it without a healthy eating plan. Preliminary research indicates that garcinia cambogia works best with a high-fat diet.

The idea that garcinia cambogia curbs the appetite is not proven. There is an absence of studies on human subjects.

A lack of empirical evidence makes it difficult to say if garcinia cambogia is as effective as its marketers claim it is.

Originally Published by: fitnesscourage.com

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6 Exercises That Will Improve Your Fitness

Most of us don’t have sufficient time for exercise. That’s why we must maximize the impact of the exercises we do. It’s about working smart and using what little time we have. There are a lot of exercises out there, but these are some that will help you with your long-term fitness:

  • Walking and building up to jogging is still the best way to exercise. It stimulates the blood flow and the heart rate. Use weights when you go for a walk or jog and increase some uphill and downhill stretches to push your body.
  • Elliptical machines put less stress on the legs, allowing you to go further for longer. They strengthen muscles in the legs and back and provide a good cardio workout.
  • Stair climbing builds on your fitness levels. Whether you use a StairMaster or you climb the stairs in your office building, this exercise builds endurance. The motion of elevating the body as you climb the stairs will build strength in your legs.
  • Cycling is another activity that builds fitness. A stationary bike is perfect for those who don’t get to cycle outside every day. But the best part of cycling is getting back to nature.
  • Rowing builds the upper body and arm strength you need. It also builds endurance as you use your whole body to complete the motion.
  • Yoga makes your body flexible and strong. It isn’t as easy as it looks, and it builds up your fitness levels.

Originally Published by: fitnesscourage.com

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How many calories are burned in different yoga classes

Yoga is becoming increasingly popular as a full-body workout. But with so many different styles around, which one burns the most calories? Read on to find out …

Vinyasa Yoga

Vinyasa yoga involves practitioners coordinating their breath with a series of flowing movements in a continuous flow of postures. It involves a lot of physicality, so burns around 550 calories per hour of vinyasa yoga class.

Ashtanga Yoga

Vinyasa Yoga, Ashtanga involves the coordination of breath with movement. Ashtanga classes see students move through a set series of postures in a flowing manner. In a one-hour class, you can burn between 450 and 550 calories.

Bikram Yoga

Well-known for being practiced in a heated room, contrary to popular belief, the high heat does not burn more calories. Bikram style yoga involves moving through a set series of 26 poses in a 90-minute class. You can burn around 330 calories per class.

Hatha Yoga

Hatha Yoga is probably the best-known type of yoga in the West. It is the basic physical practice of yoga and tends to be fairly gentle. It’ll give you a great stretch but probably won’t leave you sweaty. You will still burn between 175 and 300 calories per one-hour class.

Iyengar Yoga

Iyengar Yoga emphasizes alignment and placement. It does not involve a great deal of movement, and postures are held for a long time to improve flexibility. A one-hour Iyengar class will burn about 175 calories.

Originally Published by: fitnesscourage.com

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6 Ways To Get Your Workout On While Traveling

Traveling is something we all look forward to, especially if it’s a break from work or school. One bad thing about it is that it can slow down our fitness progress. But, that doesn’t have to happen. There are plenty of ways to get a good workout in, anywhere and anytime. Take a look at some of the options.

Plan everything out

In preparation for your trip, don’t forget to do a little research. Look for a park nearby or local gyms where you can do a quick but efficient workout.

Pack the right clothes

One important thing that you can’t forget is to pack your workout gear. A few shorts and T-shirts along with the right shoes will do the job.

Explore with running

Another great option for a pleasant and efficient travel plan is running. That way, you get to explore the place you are at and to get a good sweat on.

Fun outdoor rides

If you are a bike fan, you can always rent a bike and go sight-seeing. Choose a good route and ask for advice on what to visit.

Fast walking

Out of all the options, this may be just the right one for you. A pair of comfortable shoes, along with a friend or some music may just be all the motivation you need.

Indoor exercises

If you don’t have the time to go out, a quick leg or upper body session can be done in the comfort of your room. There are numerous bodyweight exercises that will target your muscles and give you a high feeling.

Originally Published by: fitnessmorale.com

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High Impact Exercises That Will Keep You Fit

High impact exercise is classified as any cardiovascular exercise that is strenuous and both feet are simultaneously off the ground at any point in the routine. This type of exercise is known to burn a lot more calories than most low impact exercises. However, with high impact exercise, you run a higher risk of injury.

High impact training can be a little daunting for beginners, and it is advised that you start slowly and alternate your training sessions between low and high impact exercise, and be sure to take a rest day in between sessions of high impact exercise.

There are great benefits to high impact training such as strengthening your heart and lungs, burning more calories, improving bone density as well as balance and coordination.

Running is the most common form of high impact exercise and can help to improve your long-term fitness.

Pylometric training is great high impact exercise to improve strength and stamina while burning more calories in a single session. This training incorporates the use of medicine balls and jumping on and off boxes to get your heart rate up.

Jumping rope is a simple yet highly effective form of exercise. This high impact training really gets your heart rate up while improving coordination.

Burpees are a challenging but highly rewarding exercise. This training is great for strengthening your legs, core and upper body with the intense movements.

Originally Published by: fitnessmorale.com

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5 Foods That Are Rich in Vitamin D

Vitamin D has an important role to play in our bodies. It tends to have a positive effect on immune regulation as well as hormonal balance. You could get vitamin D outdoors from the sun or from certain foods. Here are foods that are rich in Vitamin D.

Fatty Fish

These are fish like Salmon, Trout, and Eel. The fish are rich in Vitamin D. You could get more than 450 international units (IUs) of vitamin D from eating one of these fish. The recommended amount is 600 IUs.

Canned Tuna Fish

Now for a cheaper option, canned fish. They are less expensive than fresh fish and have a longer shelf life. You can stock them up and eat them at your leisure. Canned fish tend to have just as much vitamin D as their counterparts.

Certain Types of Mushrooms

Like people, some mushrooms have the ability to produce Vitamin D when hit by UV light. This makes them another great source of vitamin D. It’s important to remember that not all mushrooms are good, it’s only a specific type.

Fortified Milk

Fortified milk can be a great source of Vitamin D. Most milk in the US is fortified with vitamin D. If that’s not enough for you, milk in itself does have some added health benefits.

Supplements

There are all sorts of supplements on the market today. There are vitamin D supplements that you can take to help you achieve the recommended daily intake. Always be careful too much vitamin D can be toxic to your body.

Originally Published by: fitnessmorale.com