Fitness

Subterms

    More stories

    • 75 Shares

      in fitness and body

      Enhance Your Experience, Enrich Your Life

      by

      Garmin believes that each day presents an opportunity to innovate, and a chance to beat yesterday (virtual high-five to that)! And the fēnix 7 series multisport GPS watches more than live up to this mantra. 
      Fitness Features 
      Built for each of the seven days of the week, the fēnix 7 series multisport GPS watches boast cutting-edge training features, sports apps, 24/7 health and wellness monitoring, and more, to help you meet any athletic or outdoor challenge with ease. Take it from us, these rugged watches work extra hard to help you smash your wellness goals! Sounds like a lot of responsibility for a watch to carry? Not at all.
      Here’s a quick rundown of our favourite features: The new user-friendly touchscreen interface, with its trusted button controls, gives fresh daily insights on your endurance performance over time, therefore helping you better manage your stamina. Plus, there’s also the option to optimise recovery and overall wellness through monitoring your heart rate, respiration, stress, sleep and much more. 
      The Precision Multiband-GNSS (found only in the Sapphire Solar Editions) and outdoor navigation sensors offer trusted guidance when tackling those off the beaten paths. And while tending to good old adulting admin, features such as smart notifications, music storage and Garmin Pay™, a contactless payment method, make for a convenient companion. 
      A Version For Every Taste 
      Solar versions of the fēnix 7 series multisport GPS watches come with a solar-charging lens that utilises the sun’s energy to extend battery life. Plus, the fēnix 7X offers a built-in LED flashlight that keeps you going after dark. 
      Garmin products are engineered on the inside for life on the outside, and have revolutionised life for many adventurers, athletes, and outdoor enthusiasts everywhere. 

      READ MORE ON: Fitness Fitness Gadget Garmin Garmin fēnix 7 series multisport GPS watches More

    • 163 Shares

      in fitness and body

      ‘I Tried the Workout Routine That Helped Adele Achieve Her Results & Woah’

      by

      She’s trained like Brie Larson, J Lo, and even Dwayne “The Rock” Johnson, but this time, YouTuber and fitness coach Lucy Davis takes on Adele’s workout routine – and it’s a bit of a gnarly one.
      15-time Grammy winner Adele was the talk of the town when she lost 45kg of body weight over the course of about two years. But, honestly? We suggest you don’t give a Peppa Pig about what she weighs – as, based on her responses from the countless times she has been probed about her appearance, neither does she. She trains for strength, improved health (physical, sure, but also mental and emotional), and a bloomin’ good time. That’s what it’s really about, right?
      Hyped – and a tad apprehensive – Davis took to the gym to train à la Adele.

      It’s not for the time-poor
      Adele’s workout routine is, apparently, a meaty 3-parter comprised of cardio, weights, and a walk or hike. Every. Single. Day. Yikes.
      Of course, only the insane would do that in one fell swoop, but totted up, it could take a good 2.5 hours to complete (if you allow 45-60 minutes for weight training, 30 minutes to get your sweat on doing cardio, and a further 60-odd minutes to hit the recommended 10k daily step count).

      Davis notes that not only is this kind of training not sustainable, it’s also not necessary, and we couldn’t agree more. ‘I completely understand that that’s quite a lot to do all the time, but from what I’ve read she [Adele] didn’t do that every single day – she did Pilates and yoga some days,’ she says.

      READ MORE: “After Doing Kate Hudson’s Workouts For A Week, I Understand Why She’s So Fit”

      Davis suggests that Adele might’ve been working towards a fat loss goal, but Adele actually set the record straight on this during an interview with British Vogue earlier this year, saying: ‘It was never about losing weight, it was always about becoming strong and giving myself as much time every day without my phone.’ However, friendly reminder, if fat loss is your goal you absolutely do not need to cane it in the gym for hours on end. There are Far (capital F) safer, more sustainable, and more enjoyable methods.

      Cracking on with the cardio
      Rumour has it (geddit?) that when Adele does do this mammoth session, she starts with weights in the morning, followed by a walk in the afternoon and cardio later in the day. For convenience (because who really wants to make two trips to the gym?), Davis completes 2/3 parts in one visit – starting with the cardio portion.
      A few minutes into a half-hour stint on the stepper, Davis is not having a fun time. ‘I’m already bored,’ she says, and we can relate. Bored doesn’t equal easy, though, and she finishes the cardio workout significantly warmer than when she started. ‘Oh my god, I’m literally so hot. Honestly, look at that –’ *lifts jumper to show sweat patches* ‘like I’m literally dripping with sweat. […] I don’t usually sweat like this unless I’m doing a 10k run.’

      READ MORE: ​Why Nadia Jaftha Is Done With Waiting For Other People’s Validation

      Feeling the fatigue
      Moving onto the weights section of the workout, Davis expresses her excitement at hearing Adele stans deadlifts. ‘She loves deadlifts! There was a stat where she [went from] lifting the bar to like 170lbs or something. I was like’ *claps*. ‘We love to see it. We love a strong woman,’ she says.
      On Davis’ list of exercises to complete were deadlifts, pull-ups (‘I absolutely love pull-ups – they’re a fantastic exercise,’), squats, lunges, lateral raises, and jump squats. She notes that, as the workout progresses, she feels more fatigued than normal, while her heart rate is particularly high. ‘Just realised my heart rate has been at 140-145 – quite unusual for me for a workout actually,’ she says.

      The weights section is concluded with a few sets of ab crunches, which are especially lethal following compound exercises like deadlifts and squats that recruit multiple muscle groups – including the core. ‘Wow, this is a tough time,’ Davis says midway through the first of three sets.
      When she’s asked how she feels afterwards, she responds: ‘Really quite sore, I won’t lie to you.’

      READ MORE: Kim Kardashian Barely Does Any Cardio, According To Her Trainer

      The home straight
      Davis concludes her day of training like Adele with a walk in her local area, before reflecting on the three-part workout she bossed. ‘It’s a really good session it’s just quite like… I think it was the cardio at the start – it makes it obviously quite lengthy […] and it starts to drag on a bit but, overall, it’s actually a really good session. 100% you can do this – this is good, this is not crazy like The Rock workout. This is good.’
      Our thoughts? We definitely wouldn’t recommend doing three workouts a day. As Davis says, it’s neither safe nor sustainable, and TBH, the only reason she’s not totally floored is probably because she’s a former professional swimmer and has extreme workouts like The Rock’s to compare Adele’s to. Basically, she’s a machine, but it could be seriously dangerous for us mere mortals.

      [embedded content]

      Adele’s three-part workout
      For nosey’s sake, here’s the full breakdown of Adele’s session that Davis completed. Again, please do not try this at home.
      Part 1: Cardio

      30 minutes of steady-state, moderate-intensity cardio. Davis used a stairmaster, but this could include a row, cycle, jog – you get the gist.

      Part 2: Weights

      Conventional barbell deadlifts – 4 sets of 8 reps
      Pull-ups (regular, banded, or assisted) – 3 sets of 8 reps
      Squats (barbell or dumbbell) – 4 sets of 10 reps
      Dumbbell lunges – 4 sets of 12 reps
      Superset dumbbell lateral raises with jump squats – 4 sets of 12/12 reps
      Ab crunches – 3 sets of 10 reps

      Part 3: Walk or hike
      Davis notes that there’s nowhere to hike near where she lives, so she opts for a low-intensity walk.
      This story was first published in womenshealthmag/uk

      READ MORE ON: Celeb News Fitness Fitness Challenge More

    • 138 Shares

      in health and weelbeing

      5 Exercises That Help Beat Bloat, According to a Celebrity Trainer

      by

      So maybe you think exercise is only good for toning muscles or improving endurance, but there are actually dozens of reasons to exercise, and one of them is to reduce bloat. That’s right: These exercises for bloating can help eradicate that uncomfortable pain after eating a big meal or overall improve digestion. In fact, celebrity trainer Lia Bartha has an entire method, B The Method, meant to help women look and feel their very best, whether it’s improving sexual pleasure, reducing risk for injury, or alleviating bloat.
      Bartha has worked with supermodels and actors alike to strengthen, restore, and protect their bodies through pilates-based, low-impact movements. Whether you’re looking for some go-to remedies when dealing with that uncomfortable fullness after eating or you just want to incorporate more movements into your regular routine that will help improve digestion, read on for five moves Bartha recommends to reduce bloat.

      Meet the expert
      Lia Bartha
      Celebrity Fitness Instructor and Founder of B The Method
      A former dancer with scoliosis and multiple injuries, Bartha created B The Method, a mix of highly unique pilates-based, low-impact movements—with inspiration from dance and swimming—to strengthen, restore, and protect her own body. Since becoming a fitness expert, she has trained celebrities such as Martha Hunt and Aubrey Plaza.

      1. Roll down exercise
      [embedded content]
      “This popular B The Method exercise is wonderful for getting rid of bloat because it mobilizes and stretches the lower abdominal region, creating a massage-like element of the gut. Also, it’s my all-time favorite move!”
       
      2. Twisting side leg series
      [embedded content]
      “Twisting is great for relieving bloat and inflammation. I always recommend adding this element to your workouts as frequently as possible. The side of your transverse abdominis muscle rests on the ball but is actively engaged while rotating through the center of the body. The oppositional reach of the arm and leg, through the twisting movements, creates mobility in the muscles and spine but also deep into your digestive organs as well. It releases anything that may be feeling ‘stuck,’ if you know what I mean.”
       
      3. Rocking diamond
      [embedded content]
      “Laying on your back during this exercise, in a neutral pelvis, creates a deep connection with the lower abdominals and pelvic floor. The rocking motion adds the rotation/twisting element that supports digestion and circulation.”
       
      4. Bridging twisted hip dips
      [embedded content]
      “The same concept applies here when your hips are elevated toward the sky in a bridge position. The neutral pelvis element (this is key, and make sure not to tuck the pelvis, gripping the glutes) along with the rotation and dip of the hip will mobilize your digestive track and increase circulation in the entire body.”
       
      5. Quadruped extension
      [embedded content]
      “The oppositional reach of the arm and leg, starting in a quadruped stance, will create space and length in the spine and core. It forces you to connect to a deeper layer of the core by using isolated stability and balance. This ‘length and reach’ aspect can help alleviate inflammation.”
       

      8 Yoga Poses That Can Improve Your Digestion

        More

    • 163 Shares

      in fitness and body

      “I Tried The New Apple Watch Series 7 And I’m Totally Upgrading ASAP”

      by

      It’s no secret that I’m an Apple Watch devotee. At this point, it feels a little bit like Christmas morning when I get word about a new watch model being released. But part of the magic of the Apple Watch is that every iteration really does feel like you’re getting a new, novel product with bells and whistles you didn’t even realize you wanted – until you have them. After getting a look at the Apple Watch Series 7, that was the case for me once again.
      The Series 7 (as well as the latest watchOS 8 software) boasts some subtle upgrades that make it more wearable than previous models, like a larger screen display, gorgeous new colourways (I love my gold-silvery Starlight watch face), and better battery life. But after wearing the Apple Watch Series 7 for several days around the clock, it’s clear to me the upgrade will only make my wellness routine even stronger with some surprising new bigger and better features.
      READ MORE: 15 Best Running Shoes for Women + How to Pick The Right Trainers for You
      Ahead, a rundown of the fresh features I’m most excited about, and how they’ve helped me day to day. (The Series 7 officially launched October 15 and you can order it here.)

      It has multiple new health and fitness features.
      The Series 7 includes a new Mindfulness app that prompts you to take a minute to reflect throughout your day. The Reflect feature in the app instructs you to pause and use the time to notice your thoughts as they go through your mind. As a busy person constantly hustling from a workout to a meeting to an event, even those reminders for 60-second pauses make a difference for my mental well-being.
      When it comes to working out, the Series 7 also includes Tai Chi and Pilates as workout types in the Workout app. But the workout update (on watchOS 8, so you don’t need the Series 7 to use it!) that really blew my mind is the new fall detection feature that can now detect falls during workouts, like if you tumble off your bike while outdoor cycling. Safety first!

      READ MORE: 12 Bonnie Mbuli Wellness Quotes To Keep You Motivated
      Lastly, I started noticing a little cheerleader voice coming from my wrist when I would, say, close my Move ring or hit a mile marker on a walk or jog. The Series 7 includes new voice feedback via the built-in speaker (or through your AirPods or other Bluetooth headphones) that automatically announces workout milestones and Activity ring progress. For me, this means less glancing down at my Watch to check my stats, distance, time – and more head in the game during all my workouts.
      It charges faster than before.
      The Series 7 has a battery life of 18 hours, and it juices up 33 percent faster compared to the Series 6. This is super-helpful for me right before bed, when I need a little extra power on my Watch in order to keep it charged through the night to track my sleep.
      It includes a keyboard to make responding to texts and emails a breeze.
      As much as it pains me to let the outside world interrupt my workouts, there are plenty of times where I need to respond to a time-sensitive text or email. Up until now I’ve used voice dictation when absolutely necessary, which isn’t always the most accurate on loud city streets.
      READ MORE: Busy With Work All The Time? Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      The Series 7 has two larger font sizes to make messages more readable, as well as a special keyboard that lets you slide your finger over the keys to “messy type,” as I like to call it – and it autocorrects spelling errors and anticipates your next words to make your communication quicker (and less disruptive!).
      *This article was originally published on Women’s Health US

      READ MORE ON: Fitness Gear gear tech WH Tests It More

    • 150 Shares

      in fitness and body

      The 8 Best Groin Stretches For Anyone Who Sits All Day Long

      by

      When it comes to propelling your body in multiple directions, all while keeping your torso strong and stable, consider your groin a superstar. And no surprise here: It’s pretty complex, consisting of three fairly large muscle groups – the abdominal, iliopsoas, and adductors. With so many muscles involved, the area also desperately needs some superstar groin stretches to go with.
      Here’s a quick breakdown on each area that, together, make up the groin:

      Your adductors work together to adduct (or move toward the midline of the body) the thigh while keeping your lower extremities and pelvis stabilised.
      The abdominal muscles help stabilise your spine.
      The iliopsoas, on either side of your hips, help stabilise and flex your hips and stabilise your lower back.

      READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain
      Since your groin works at its peak when you’re running, walking, bending forward, twisting – literally moving in any direction – too much sedentary time can cause it to tighten up quick, according to Annie Mulgrew, founding instructor for CITYROW and certified personal trainer. She notes that since the groin is so crucial in moving your legs and stabilising your pelvis and spine, it’s super-important the area is both limber and strong.
      “If you’ve been immobile, or sitting, for an extended period of time, it’s best to stretch [the groin] in a dynamic way similar to a yoga flow, moving fluidly from stretch to stretch to increase the heat in the area and minimise stiffness,” she explains.
      How To Stretch The Groin Area
      Mulgrew adds that you can separate stretching into two different categories: dynamic and static. “Dynamic stretching is a great way to prepare for a workout,” she says. (Try this dynamic stretching routine.)
      “Static stretching, on the other hand, focuses on holding stretches and positions for a period of time. These are great to do post-exercise.” One 2016 study found that roughly 60 seconds of static stretching was associated with a reduced risk of injury and an increased range of motion, aiding in overall athletic performance.
      But when should you not stretch your groin? “If you’re recovering from an injury, especially in the groin area, consult your doctor or physical therapist before doing any concentrated movements [in that area],” Mulgrew says. “That said, the best way to prevent the injury in the first place is to keep the body in motion.”
      The 8 Best Groin Stretches
      Here, Mulgrew shares eight of the best groin stretches to do after a workout. Hold each stretch for 10 deep breaths, or 45 seconds.
      Frog Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Stand facing forward with feet slightly wider than hip-width apart, toes pointed outward. With your arms stretching straight to the floor in front of you, sink into a squat. As you’re sinking, use your arms to gently press your inner thighs outward. While your aim should be to touch the ground, ensure your heels stay flat on the floor (so if you can’t quite reach the floor, that’s okay!). Don’t forget to switch sides.
      Frog Squat With Arm Raise
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Moving directly from the first stretch, place your left hand on the floor, continuing to gently push your inner thigh outward, as you reach your right hand directly up to the ceiling, fingers pointed upward. With every breath, twist your torso slightly further, reaching as high as you can. Your left heel should raise slightly. Don’t forget to switch sides.
      READ MORE: 10 Yoga Stretches That’ll Ease Lower Back Pain And Open Up Tight Hips
      Wide-Stance Sumo Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Rise to a standing position, allowing your legs to lengthen and rest for roughly 10 seconds. From there, widen your feet roughly two inches to either side, continuing to point the toes outward. Place either hand on top of your knee as you sink into a squat, thighs parallel to the floor. Inhale deeply as you twist your right shoulder downwards. Continue to inhale and exhale, and with each breath, attempt to twist your torso forth. Don’t forget to switch sides.
      Cossack Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: If needed, rise again to a standing position to allow the legs to rest for roughly 10 seconds. Return to a wide-squat stance position, but this time, point the toes directly forward. Inhale, then exhale as you push your weight to the right, placing your hands directly above your knee to support your upper body. Keep the left leg completely straight, both feet planted firmly on the ground. Don’t forget to switch sides.
      Wide-Leg Forward Fold
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Move to a seated position, extending both legs out to either side of you (as far as is comfortable). Feet should be flexed with the toes pointed upwards. Keeping your back straight, hinge at the hips as you lean forward, extending your arms out straight, fingers slightly splayed. Reach as far as is comfortable, attempting to reach further with each exhale.
      READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible
      Wide-Leg Side Bend
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Remain in a seated position, legs still extended outwards. Move the left foot inward, pressing the bottom of the foot to the inner portion of the thigh. Bend the torso to the right as you reach the right hand to the right knee, calf, or foot (whichever location is most comfortable). At the same time, either extend your left arm upwards, fingers pointed toward the ceiling, or bend the left elbow, reaching the left hand behind the head. Don’t forget to switch sides.
      Runner’s Lunge
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Get on all fours, facing the front of your mat. Plant your fingertips or palms firmly into the ground as you extend your left leg behind you, keeping your knee rested or lifted slightly. Press your left heel toward the back of the room. Bring your right foot forward so it’s in line with your right hand. Keep your head upwards. Inhale and exhale, driving your hips further into the ground with each breath. Don’t forget to switch sides.
      Butterfly
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Move to a seated position. Bring the bottoms of both feet together, with heels as close or far away from your groin as is comfortable. Bring your hands to the outsides of either feet to stabilise you as you breathe in and out, gently allowing your knees to drop with each breath.
      *This article was originally published on Women’s Health US

      READ MORE ON: Fitness Advice Mobility Stretches More

    • 175 Shares

      in health and weelbeing

      10 Ways Yoga Drastically Changed My Life and How It Can Transform Yours Too

      by

      Thanks to mainstream media, many of us know yoga as a workout that involves breathing, different poses, and stretching. However, yoga actually originated in India thousands of years ago as a spiritual practice to promote the well-being of humanity. The word “yoga” is derived from the Sanskrit yuj, meaning to join or unite. In essence, yoga is meant to unite the mind, body, and spirit in harmony as a way to overcome suffering—something I think we could all use, no? 
      Personally, I used to see yoga as just a workout without understanding the full spectrum of the practice, which is probably why engaging in a consistent yoga routine never really stuck. I knew yoga could be good for me since I have back issues and am prone to overthinking, but I still always had excuses why not to stick to a yoga routine: I’m not flexible, I don’t have any time, it costs too much money, etc. Flash forward to 2018 when I was in the midst of grad school. I was stressed out, anxious, and still having severe back pain. After attending a yoga event, I knew I needed to incorporate it more regularly into my life, but even then, I had no idea how it would end up changing my life.
      Now, after consistently practicing yoga for years, I have witnessed the shift in my mental clarity, flexibility, and physical strength. And while each practice is different, showing up to my mat offers me a chance to turn my attention inward, allowing me to create positive changes in my life off the mat too. If you’ve ever been curious about expanding (or starting) your yoga practice, check out resources from The Yoga Institute and read on for my personal experience with yoga, how it has impacted me, and how it might transform your life too.

      1. I am more intentional in my life
      At the beginning of most classes, instructors encourage yogis to set an intention for themselves and that day’s practice. This could be a word, a phrase, or simply how you want to feel as you move through the flow. I’ve found that setting an intention and coming back to it throughout the class helps me feel more grounded in my practice. I’ve brought this practice in life off the mat, and setting intentions can be a powerful way to frame each day to add a greater sense of purpose.

      2. I learned how to use my breath
      Our breath is one thing that we simultaneously don’t have to think about and have the power to control. In yoga, pranayama is the ancient practice of controlling your breath through different techniques. When we consciously tune in to our breathing, we activate our parasympathetic nervous system, which is the “rest and digest” mode. I have noticed that taking the time to sit with my breath during my yoga classes has helped me decrease stress and anxiety. With all of the distractions of everyday life, it can be helpful to take time to pause and breathe, even for just a minute of each day.

      3. I’m better at savoring the present moment
      One of my favorite affirmations I learned in yoga is, “There is no rush.” I mean, how often do you find yourself hurrying from one task to the next? Or being so invested in work only to look up and see how your day flew by? So much of yoga is about intentionally slowing down and being at peace with each moment. When I am practicing yoga, I am choosing to be present in each pose and sit with my thoughts and feelings. While I wouldn’t say I am fully present 100% of the time, I can confidently say that adopting this mindset in my day-to-day life has helped me savor moments, regardless of how mundane they may seem. 

      4. I’ve let go of some of my perfectionism
      I like to consider myself a “recovering perfectionist,” as I have been intentionally working toward releasing my expectations of how I think my life should look or how experiences should be. Regularly practicing yoga has played a huge role in this. With some poses, I feel strong, and others I feel like a knotted pretzel. As one of my instructors says, “Focus on how you feel, not how you think it should look.” Committing to a regular yoga practice to become more aligned with my body and mind and releasing preconceived notions have allowed me room for grace in other areas of my life. Poses do not have to be perfect and neither does every moment of your life. Showing up for yourself each day in the world is already enough. 

      5. I’m more connected to my emotions
      The yoga instructors I’ve had often say catchy pieces of advice like, “We keep our issues in our tissues” or “Our hips are the junk drawers of the body.” As catchy as those phrases are, it turns out that trauma and other heavy emotions can be stored in the body. There has even been an increase in research on how practicing yoga can help release trauma. Speaking from personal experience, many classes or flows can bring up difficult feelings. I learned that sitting with my emotions and allowing them to take up space instead of over-analyzing or reacting allow me to better process what I am feeling. 

      6. I learned that there’s no such thing as “perfect balance”
      Balance is such an elusive concept. It feels like if I could just spread my energy evenly between all facets of my life, I would suddenly have glowing skin, more time in my schedule, stronger friendships, and a flourishing career. But, much like falling out of Tree Pose, not everything in life is going to be completely balanced all of the time. Yoga has helped me accept this fact and concentrate my energy where it matters most. By regularly practicing balancing poses, I have been able to bring a greater awareness to my body and strengthen my core and mind, which also help me manage the many areas of my life off the mat. 

      7. I have more confidence in myself to get through hard things
      I remember the first time I did an assisted headstand and my instructor let go of my feet. I was amazed at how my legs stayed in the air because the story I had been telling myself was that I was not strong enough. The confidence I gained in that single moment was a high like no other. As I have continued to practice yoga, I’ve become mindful of all the times I thought I couldn’t do different poses because they were too challenging or I didn’t have the flexibility or muscle strength.
      By acknowledging where my thoughts were holding me back, I’ve been able to reflect on the other stories I’ve been telling myself in my day-to-day life. The reality is that I have been able to overcome challenges in life and will continue to do so. You are truly more than the story you tell yourself in your head. It is important to trust in yourself and know that you are always capable of changing your own narrative. I promise: You can do hard things, whether it’s nailing a headstand, having a difficult conversation, or making a big life change. 

      8. I’m better at listening to my body
      When I first started practicing yoga, I was dealing with sciatica pain, tight hips, and tense hamstrings. Needless to say, I felt very disconnected from my physical body. Gradually, I started to repair this disconnect as my muscles became stronger and I increased flexibility. I am now happy to say that I no longer have issues with sciatica, but the lack of physical pain isn’t the only thing that’s changed. I’ve learned to listen to my body and what it needs. I find that yoga is a continuous self-study, and you deserve to tune in to what your body is trying to communicate. 

      9. I don’t compare myself to others
      Back in some of my first yoga classes, I remember feeling envious of people who could plant their feet firmly on the ground in downward dog, and it was hard not to compare myself to those who had been practicing much longer than me. It took me a long time to understand that everybody’s yoga practice is different, and what feels good for one person doesn’t mean it’s right for someone else. Now, I choose to focus on my own mat while paying attention to what my body needs. This mindset works in everyday life too. We are all trying to live our lives in a way that is best for us; trust that you are following the right path, even if it looks different from everyone else’s.

      10. I’m more comfortable with discomfort
      One of the many aspects I enjoy about yoga is that every practice is a different experience. What feels good one day may be sticky or tight on another. Yoga is not about being in pain but rather finding your edge and seeing if you can expand just a little bit further. For me, learning how to sit with discomfort has offered room for growth. Feeling comfortable being uncomfortable has not only helped expand my yoga practice, but I also now see those uncomfortable life situations off the mat as an opportunity to expand and grow as a person.

      Get Moving: 8 Yoga Poses That Can Improve Your Digestion More

    • 188 Shares

      in fitness and body

      Pelvic Floor Exercises: What Are They & How, When And Why Do You Need Them

      by

      Pelvic floor exercises are a bit like flossing – you know you should do them, but making them a part of your regular routine seems near-on impossible. You’re not alone. Most women don’t give pelvic floor exercises a second thought until they need to – mostly after childbirth – but as we all know, prevention is better than cure.
      There are so many benefits to pelvic floor exercises (better sex, don’t ya know?), and we’re not just talking about kegels. Read on for everything you need to know about pelvic floor exercises – from what they are, to how often to do them.
      READ MORE: 8 Pelvic Floor Exercises That Are Better Than Kegels
      What are pelvic floor exercises?
      Pelvic floor exercises are, simply put, moves that strengthen your pelvic floor. Stephanie Taylor, founder of pelvic floor health company Kegel8 and supporter of #pelvicroar, a physiotherapy-led campaign hoping to break taboos surrounding pelvic floor health issues, explains that your pelvic floor is formed of hammock-like muscles and ligaments that stretch from front to back to support your pelvic organs (bladder, vagina and bowel).
      ‘Think of it as a piece of steak,’ says Taylor. ‘You want yours to be like a fillet: thick and juicy. A weak pelvic floor is the equivalent of a flattened minute steak.’
      Helen Keeble, a clinical specialist in pelvic health and co-founder of Umi Health, adds that most ‘lower body exercises‘ qualify as pelvic floor exercises as they benefit the pelvic floor (more on this to come), but affirms that, ‘If you want your pelvic floor to be stronger, you need to do daily isolated pelvic floor squeezes – i.e. kegels.’
      So, pelvic floor exercises and kegel exercises are essentially the same thing. But pelvic floor exercises can also refer to exercises that incorporate other parts of the body, which will dial up the strength of your pelvic floor. Read on for specific examples of general pelvic floor exercises to complement your kegels.

      But first: What are kegel exercises?
      Kegel exercises involve tensing and relaxing the pelvic floor muscles in isolation, without moving the rest of the body, for a few seconds at a time. Keeble (that’s Keeble, not kegel) breaks the process into five easy steps further down.
      READ MORE: Why A Tight Pelvic Floor Isn’t The Same As A Strong One
      And how do I perform them?
      Do your kegels right with Keeble’s five-step guide.

      Begin lying down comfortably and take deep breaths.
      Imagine you are trying to stop wind, so tighten and lift the anus, then let it go again. Do this activation in between breaths, with the sequence: breathe in, breathe out, squeeze, let go. The movement is subtle.
      Once this feels easy, build up to holding the squeeze for ten seconds at a time.
      When holding, remember to breathe normally, don’t hold it.
      Once you’ve nailed this, progress into doing the move while sitting, then standing.

      Can you fix a prolapse with pelvic floor exercises?
      First things first, Keeble explains what a prolapse actually is. ‘It’s when the pelvic organs – the bladder, bowels or uterus – is sitting a bit lower and/or for longer than it usually would.
      ‘For most women with a prolapse, a few simple changes to their daily habits will resolve the symptoms.’ These include:

      Eliminating strain on the toilet
      Not holding tummy muscles in
      Using a pessary

      And, case in point, performing pelvic floor exercises ‘correctly and with diaphragmatic breathing’. You should aim to put all of these lifestyle changes into place in conjunction with one another, so, to answer your question, yes, pelvic floor exercises can help to fix a prolapse – if practiced alongside other lifestyle habits.
      READ MORE: Kegel Balls Are Basically Little Weights For Your Vagina
      Do pelvic floor exercises work?
      Yes, yes and yes, providing that you practice them consistently. Keeble backs us up, adding, ‘So much so that they are the first line of recommended treatment for pelvic floor dysfunction in the NICE (National Institute of Clinical Excellence) national guidelines.’
      Contrary to popular belief, it’s not only your sex life that will rocket, either.
      ‘If your pelvic floor is weak, it won’t be getting as much blood flow or oxygen,’ Taylor says.
      In contrast, a strong pelvic floor can mean:

      Milder menstrual cramps
      Better core strength
      Better posture
      Better sexual function
      Reduce lower back pain
      Heightened self-esteem
      Improvement of urinary incontinence and leaking

      ‘Kegel exercises have up to a 90% success rate in treating stress incontinence,’ says Taylor. ‘Remember, leaking is never normal.’
      How to do pelvic floor exercises
      As we’ve mentioned, what we’re talking about when we say ‘pelvic floor exercises’ here are lower body moves that have big benefits for your pelvic floor. These can complement kegels (isolated pelvic floor squeezes).
      READ MORE: This 5-Move Pelvic Circuit Will Totally Change How Your Orgasm Feels
      Pelvic floor exercises for women
      ‘It’s really important for your overall pelvic health that your lower body muscles are strong and flexible,’ Keeble tells us. These are the best moves to incorporate into your routine alongside kegels and why, according to her.
      Sumo squats
      How? Stand with your feet slightly wider than hip-width apart, your toes pointed out at 45 degrees and your torso leaning slightly forward. Bend your knees and sink your hips down, stopping when your thighs are parallel to the floor. Drive through your heels back to starting position. That’s one rep.
      Why? ‘They’re great for your inner thigh muscles and flexibility, which benefits your pelvic floor.’
      Glute bridges
      How? Lie on your back on a mat, with your knees bent, and feet flat on the floor. Your feet should be hip-width apart. On an exhale, squeeze your glutes and push your heels into the floor to lift your hips up towards the ceiling. Pause for a moment at the top before slowly lowering back down (first shoulders, then lower back, then bum) to the mat. That’s one rep.
      Why? ‘Strong glutes support the pelvis which in turn, benefits the pelvic floor.’
      Tip: Add a block in between your knees and squeeze at the top to make your pelvic floor work harder.
      Lateral lunges
      How? Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right. Exhale to reverse the movement and stand tall. That’s one rep.
      Why? ‘For inner thigh strength and flexibility, and working your glute muscles to support your pelvic floor.’
      Clamshells
      How? Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. Pause, then return to the starting position. That’s one rep.
      Why? ‘For hip rotator strength and flexibility, which support your pelvic floor.’
      Tip: Try to incorporate the movement involved in kegels (i.e. tensing your pelvic floor) as you do all of these moves.
      How to do pelvic floor exercises after giving birth
      Your pelvic floor needs even more attention after giving birth than it did before, and Keeble has outlined a handy timeline to follow.
      1-2 weeks postnatal
      ‘Regardless of delivery type, the best thing to do is regular deep breathing, kegels and pelvic tilts. The goal here is to reconnect these muscles to the brain – simple activations are key.’
      2+ weeks postnatal
      ‘Continue kegels and deep breathing, but add in some bodyweight moves such as squats, bridges, lunges, as well as light, slow walking.’
      4+ weeks postnatal
      ‘Continue kegels and deep breathing, along with low impact cardio such as static cycling or cross training, depending on what kind of birth you had and your energy and comfort levels.’
      6+ weeks postnatal
      ‘Continue kegels and deep breathing, and if all healing has gone to plan, consider introducing light weights. High impact exercise such as running and tennis isn’t usually advisable until you’ve passed the 3-month point.’
      She adds: ‘If in doubt, always consult a pelvic health physiotherapist. Acknowledge that each postnatal journey of recovery is different and move at your own pace. There’s no rush.’
      READ MORE: “I Tried Pelvic Floor Therapy After Having A Baby”
      How often should you do pelvic floor exercises?

      It’s a resounding answer from all experts: daily. ‘If you have symptoms of prolapse, or incontinence, then it’s recommended to do approximately 8-10 squeezes, three times a day,’ Keeble advises.
      ‘If you have no symptoms and want to try and keep it that way, do five short and five long squeezes while standing, daily.’
      *This article was originally published on Women’s Health UK

      READ MORE ON: Fitness Fitness Advice More

    • 150 Shares

      in health and weelbeing

      6 Workout Moves To Try Now That Can Help You Orgasm Later

      by

      So you know there are stretches that can help with anxiety and stretches that can improve digestion, but did you know there are also stretches for better sex? That’s right: You can yoga-pose your way to a better sex life, and celebrity trainer Lia Bartha is going to show you how. Bartha, the founder of B The Method, has worked with supermodels and actresses alike to to strengthen, restore, and protect their bodies through her own method that involves pilates-based, low-impact movements (also, she has an Instagram feed that is totally #wellnessgoals). Read on to get the 411 from Bartha about why exercise can affect the pelvic floor and six moves to get you closer to better sex. 

      Meet the expert
      Lia Bartha
      Celebrity Fitness Instructor and Founder of B The Method
      A former dancer with scoliosis and multiple injuries, Bartha created B The Method, a mix of highly unique pilates-based, low-impact movements—with inspiration from dance and swimming—to strengthen, restore, and protect her own body. Since becoming a fitness expert, she has trained celebrities such as Martha Hunt and Aubrey Plaza.

      Why is the pelvic floor so important?
      When your pelvic floor is either too tight or too weak, sex can be painful and orgasms can be nonexistent. People don’t put enough emphasis on caring for this muscle because they don’t know what it is, where to find it, and why it matters. The pelvic floor is a hammock of muscles located between the tailbone and pubic bone in the pelvis that contract and relax during penetration and increase blood flow during orgasms. Because of this, your workouts can have a huge impact on the health of your pelvic floor.
      High-impact exercises, lifting heavy weights, jumping, clenching while working out, and not breathing properly can cause the pelvic floor to become too tight. This can lead to so many issues within the body, not just those related to sex and orgasms. The same goes with not putting any care and emphasis on strengthening this muscle. I put such a huge emphasis on evenly strengthening and stretching the pelvic floor muscles in my workouts for this very reason. We all want to get in a good workout but shouldn’t have to sacrifice our sex life because of it.

      6 moves to help improve your sex life

      1. Happy Baby
      [embedded content]
      Lay down on your back with your knees bent and feet in the air. Hold your big toes with your fingers and press your tailbone down to the floor in a neutral pelvis. This position will actively stretch your pelvic floor and force it to relax. The hip stretch is amazing as well for getting flexible and comfortable in a variety of sexual positions.

      2. Open Butterfly Stretch on a ball
      [embedded content]
      Sit on top of a small stability ball, like this one, with your legs open wide. Lay your chest forward toward the ground with your arms straight on the floor. Rock your hips side to side on the ball. This position will actively stretch your pelvic floor while stimulating blood flow to your genitals.

      3. Circle Gut Massage
      [embedded content]
      Lay down on your stomach with the ball placed under your low abdominals and pelvis. It will fit right in that “v” muscle area. Circle your hips five times in one direction and then switch directions. This will stretch, massage, and reset the gut, hips, and lower abdominals that are used for movement during sex. Think of it like foreplay, warmup, or even a cool-down.

      4. Bent Leg Circles
      [embedded content]
      Lay on your back in a neutral pelvis and spine. Lift your legs into a tabletop position. Either laying flat or lifting your neck and shoulders slightly with hands clasped behind your head, start to circle your legs in opposite directions from each other. Then, repeat in the other direction. This move will strengthen the pelvic floor and inner thigh muscles while loosening up the hips. 

      5. Moving Frog Plank
      [embedded content]
      Get into a child pose with your feet tucked underneath. Lift your knees and press out into a plank position with a slightly externally rotated hip. Toes are apart and heels are squeezed together. Now, push back on your arms and into a child’s pose position, but keep the knees hovered. This move will both stretch and strengthen the pelvic floor in a single exercise.

      6. Core Bridging
      [embedded content]
      Lay on your back with your feet and knees in parallel. Start to tuck your hips up into a bridge but make sure not to clench the glutes. Lead the exercise from the lower abdominals, pelvic floor, and inner thighs. You won’t be able to lift as high, but you will definitely understand why this is good for orgasms when you get into the position. You will feel the connection into that pelvic region. 

      5 Benefits of Orgasms We All Need RN, According to Experts More