Lower body moves: side lying circles

This Pilates move helps tone the lower body. Here's how to do it, progressions and why it works. Side Lying Leg Circles How to do it: This beginner move starts on your side on the floor with elbow under shoulder and legs stacked on each other. Keep your rib cage lifted to target the core stability and raise the top leg a few inches as you circle foot. Think small focused circles for 2o repetitions clock-wise and then counter-clockwise. Perform on both sides of the body. Remember to control conscious breathing throughout the movement. (No equipment needed) What it works: This small circles target the inner thighs, outer thighs and butt. As you lift the leg, the glutes and tensor fascia late

Why you need protein

There’s some very exciting news circulating about the power of protein in your diet. Here are 5 things you should know about protein. 1) Protein is one of the macronutrients that has only 4 calories per gram. Protein helps build muscle and hormones. 2) You should consume 1.2 grams per kilogram of bodyweight. For many people this is 80-130 grams of protein a day. 3) Protein should be the base of every meal. Latest research shows that the order in which you eat your food carbs, protein and fats makes a difference for weight loss and diabetes Type 2 insulin users. Eat your protein first then carbs then fat for best optimization of nutrients and to keep blood sugar levels normal. 4)

5 Tips to managing pain

Pain may be as a cause of different problems within the body. That is why different body pains are given various levels of attention and treatment to relieve them. If you are going through pain, below are 5 top tips to help you to manage it: 1. Exercise. Beginning an exercise regime is a great way to relieve yourself of pain. Exercising helps to release natural endorphins, which are hormones that improve your mood and help your body to relieve pain naturally. Chances of getting future injuries again are also minimized through exercising because the endorphins help to strengthen your body. Other ways your body benefits from the hormones is low heart-attack risks and weight loss. 2. Seek spec

No time for breakfast, think again.

So overall, you're doing pretty good! Your daily diet seems to be moving in the right direction but you're still not eating breakfast? If you're already eating a regular breakfast, Great job. If you're not, get started. Breakfast is the most important meal of the day. For maintaining weight and having optimum performance, a good breakfast is essential. Start small with fruit, a protein shake, or something portable like hard boiled eggs, then slowly grow your appetite. Research shows that eating the majority of your calories in the morning is key to maintaining a healthy weight and boosting your metabolism. Here are a few quick breakfast ideas. Easy Breakfast Smoothie Drink: Choconana Lift In

10 Foods you should be eating

1. Blueberries. Beans are high in fiber and potent antioxidants than any other fruit that boost brain power, combat heart disease and cancer. 2. Beans. Beans are full of protein, vitamins, calcium, and fiber plus good sources of antioxidants. 3. Salmon. Opt for 2 servings of salmon per week to get the most benefits to reduce heart disease and boost brain power from Omega-3s. 4, Steel cut oats unlike rolled oats have protein and fiber which helps improve blood sugar levels and lower cholesterol. 5. Greek yogurt. Greek yogurt is a great source of protein, calcium and antioxidants but also a good substitute for sour cream. 6. Coconut oil. Coconut oil can be used in place of butter for baked go

Healthy tips heart smart nutrition

Heart disease is the number one killer in America. Protect your heart with eating better and taking insurance with supplements to help decrease your risk of heart disease. Here’s a list of supplements and nutrients that can fight heart disease. 1. B-vitamins: Folic acid, B3, B6, and B12 all play important roles in heart health by lowering levels of homocysteine, a chemical in the body that promotes clots, weakens blood vessels, and leads to heart disease. Fruits and veggies like oranges, broccoli, and spinach all have lots of folic acid. B6 is a little bit harder to get, but it can be found in baked potatoes, watermelon, and bananas. B12 and B3 are found in eggs, cheese, and poultry. 2. Fish

2 Studios in 1 Location for Variety of Classes

We love to hear from our guests. Here's a recent review from YELP! As owner of the both Hang 5 Fitness and Yoga SPACE, it makes me feel so proud and happy that the vision of bringing people together for a great experience is happening. So many people make this place come to life and each shares their energy to make people smile, sweat, stretch and simply feel great. Thank you for your kind letter, Heather - We appreciate the support and will continue to work hard to put together a great, one-of-a-kind experience! "The employees and owner are all super friendly and knowledgeable. The space is brand new and feels very chic and high-end (lobby, studios and shower room). The classes have really

The Top 3 Reasons to Learn Martial Arts for Your Fitness Routine

Many people from different parts of the world are slowly embracing martial arts. You can tell this by simply looking at the number of martial art schools that are opened every year. Some people have even turned it into a full time career. Others learn because they want to avoid being idle after work or school. Besides that, there are individuals who view it as an avenue for meeting new people and learning how to maintain self discipline. The good thing is that the sport does not limit people by age. There are classes for both kids and adults. If you still doubt whether you should learn martial arts, the list below will convince you to enroll for the lessons. 1. Self Defense Whether you are a

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