Fasting Your Way To Gut Health

This article addresses something that’s crucial to good health but many people still seem to be unaware of. That is daily fasting. Fasting is simply going without food for a period time. Have a probiotic everyday that is how to improve gut health.

It’s not a complex thing, but if you want to look into it seriously (and by that I mean fasting over an extended period of time), you’re diabetic, pregnant or have autoimmune issues it’s a good idea to get advice and understand how to do it safely.

We actually fast every day without realizing it, because we fast during the night whilst we’re sleeping.

Fasting is said to help boost your immune system, lower blood sugar and control weight among others. You’re actually being kind to your gut when you fast because you’re allowing the waste that’s currently in your system to work its way out before you then start eating again.

Essentially you’re giving your whole digestive system a rest, so that the body can go back to what it does naturally, which is to heal and repair.

What we often do, however, is to graze. So we may have a hearty breakfast first thing in the morning when we wake up because it’s what we think we should do. We may have a snack at around 11.00. We’ll then have lunch probably around 12.00-1.00pm. We may have a snack around 4pm, then we have dinner probably around 6.00-7.00pm. We may even have a little snack before we go to bed.

What that means is that we’re constantly eating, which means our digestive system rarely rests. The consequence of this is that our body is constantly using energy to digest our food rather than burning fat which is what it is designed to do when we don’t eat.

In addition, when we’re snacking we don’t always know whether we really are hungry, and over time eating between meals just becomes a habit. Sometimes we eat when we’re not even hungry, we’re actually dehydrated and thirsty.

If we adopt the following seven simple strategies essentially we’ll be not only giving our body the chance to rest the digestive tract, we’ll also be boosting our immune system:

1. Have a later rather than an earlier breakfast

2. If you must eat an early breakfast make it fruit based where possible, as your body is still in cleanse mode first thing in the morning

3. Eat when you’re hungry

4. Drink water between meals rather than snacking

5. Don’t eat after 8pm

6. Eat your last meal no more than 4 hours before bed

7. Fast intermittently each day for 12-16 hours between your last meal and your breakfast

Thinking about how you eat, what you eat and when you eat is the beginning of taking control over your own gut health. Be mindful of what you eat first thing in the morning when our body is still cleansing – in the same way you wouldn’t feed a new-born baby solids, your stomach first thing in the morning needs to be nurtured a little.

Finally you can train your body to fast intermittently each day over a period of time until your body gets accustomed to it. Start with going without food overnight for 12 hours and gradually extend it. Intermittent fasting is not only great for your gut, it’s one of the easiest and most effective ways to help your body to begin functioning optimally and to boost your overall health.

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What to Wear During Workouts

I have personally witnessed people wearing all types of things to workout in. But, what’s the right thing to workout in. Well, there are certainly some things you shouldn’t wear to workout in, such as high heels and blue jeans. I know, I know, it sounds like common sense, but like I said – I’ve witnessed people wearing all types of things. Pilates teacher training Sydney don’t care about your outfit as long as you are comfortable with it.

Please don’t wear heels, dress shoes, wedges, etc. These types of shoes pose a great risk to you and others around you. They don’t have the stability of a tennis shoe, nor do they have the traction that a tennis shoe does. Whether you’re using cardio machines, lifting weights, or running, these types of shoes could cause you to slip, misstep, twist / roll your ankle, or worse. This can cause you a great deal of pain, put you down for a while (meaning, no working out or involving yourself in other activities, etc.), and could possibly hurt others around you if you happen to fall on them or drop weights on their foot.

Second, please don’t wear blue jeans to workout in. Blue jeans are not designed to be workout clothes. They don’t stretch like workout clothes should, they can (and usually do) cause chaffing on the legs where your legs rub together (not comfortable at all!), and they just aren’t lightweight enough to get a good workout in. Not to mention how difficult it is to do sit-ups (or anything where you sit on a hard surface to workout) because of where the seams are in the rear of the jeans. It’s just plain uncomfortable and annoying.

So, what do you wear? Here’s a list of a few things you could / should wear to workout in. Please keep in mind that the type of workout you are doing should help determine what you should wear. For example, if you are doing kickboxing, karate, or some other form of active non-machine cardio you would probably be much more comfortable in loose fitting workout clothes. However, if you’re lifting weights or using cardio machines then you may be more comfortable in tighter-fitting workout clothes. But please, please, please for the sake of those working out around you, please wear something that covers you up and please, please, please wear deodorant!! There’s nothing worse than working out next to someone who just plain stinks!

  • T-Shirt
  • Tank Top
  • Sports Bra– regular bra’s just don’t give the proper support.
  • Lightweight Jackets / Hoodies / Windbreaker– if you’re working out where it’s cold, or if you just like to sweat more during your workout.
  • Spandex / Stretchy Pants, Shorts, or Crops– crops are usually for women, but I suppose men can wear them too. Men – please make sure your shorts aren’t too short (personal preference here). Mid to lower thigh is sufficient.
  • Sweatpants
  • Groove Pants – these are workout pants that are stretchy, but the bottom of the legs are wider than normal workout pants.
  • Special Workout Skirts– yes, they sell these; although, I don’t see them worn very often.
  • Socks and Underwear– yes, you should definitely wear these!!
  • Head and Neck Warmers / Gloves / Arm Warmers – these should only be worn if you’re working out in cold weather
  • GOOD Pair of Tennis Shoes– these shoes should have ample support for your arches, heals, and the balls of your feet. They should provide support and comfort. If needed, put a pair of insoles in the tennis shoes as well for additional comfort.

There are tons of items out there to purchase so make sure you know what type of workout you will be doing and what you feel comfortable wearing prior to purchasing a bunch of workout clothes. I have realized over time that there are certain things that I don’t like wearing to workout (i.e. sweatshirts / jackets, groove pants, sweatpants, and t-shirts), but these are personal preferences. Please keep in mind, too, that the more you workout the more workout clothes you’ll need. Workout clothes tend to wear out quicker than other clothes (if worn frequently) because of the sweating, the stretching of the material from the actual workout, and the frequent washing. However, if you are looking to really lose weight I wouldn’t recommend purchasing a ton of workout clothes to start because as you lose weight you’ll need to purchase smaller workout clothes (which is awesome!!). Learn more first the basic workout in order for your muscles to adapt for a sudden changes.

Your shoes are the #1 thing you should think about and maintain during your workouts! Remember to replace your tennis shoes when needed:

  • If you are a ‘lower-mileage’ person (workout / run 3 – 4 times a week), then replacing them a couple times a year should be fine.
  • If you are an ‘average-mileage’ person (workout / run more than 4 times a week), then you should probably replace them every 3 – 4 months.
  • However, if you workout / run a LOT (i.e. you’re training for a marathon), then you’ll probably need to replace your shoes every 2 – 3 months.
  • Be sure to check the tread on your shoes to determine if you need to replace them sooner or later than indicated above. Some people wear shoes out in one spot quicker than others depending on how they step. If you see significant wear in only one spot, then you should probably speak with your doctor because wear in only one area of the shoe (i.e. one side of the shoe or on the heal) can indicate a gait issue that could cause knee and hip issues.
  • If you have a pair of tennis shoes that have been sitting around for a long time (a year or more), get rid of them. Shoes wear down even when they aren’t being used.
  • It’s recommended to have a couple pairs of shoes to alternate. This allows one pair to completely air out and dry (yes, your feet sweat, too) between workouts.
  • Ensuring you have a good pair of tennis shoes for working out can reduce injuries, recovery time from workouts, and can help reduce long-term issues such as back, leg, and hip soreness.

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The Benefits of Barre Style Workouts

I have been exercising for over 20 years and have pretty much tried every style of exercise on the market. I have done the heavy weights programs, the Insanity style boot camps, step aerobics, circuit training, HIIT training, stationary bike etc. etc. etc. and then I stumbled upon barre! And let me tell you, I was skeptical that it would deliver results considering the intense style of training I had been used to, but low and behold it did!! I have never been leaner, I have never had more slender limbs, I have never had less body fat than now – and that is definitely due to a combination of barre workouts along with cardio. Kx pilates dee why has no indication in postponing their workout of covid.

My first experience of barre was the Fusion Fitness Dream Body workout. I was totally taken aback by it. I couldn’t believe that a workout that was done barefoot with minimal equipment and hardly any cardio could be so TOUGH! In fact, I couldn’t even do it all the first time through. I had to modify a great deal of the exercises and was in excruciating pain for most of the workout! I definitely jumped in the deep end as I later discovered that Dream Body is one of the hardest workout programs on the Planet! I was determined not to be mastered by this workout so I proceeded to do it every second day until my muscles started getting stronger and I was able to make it all the way through without crumbling. I was gobsmacked and I wanted more! So I started searching online for all the best barre style workouts DVDs (I like to work out in the comfort of my own home) and I soon built up a collection of 25 or so to start sifting through. I found some great workouts and some not so great, but overall I loved the results I was starting to see.

So what is barre exactly you may ask? It is a ballet style workout that uses all your tiny muscle groups that hardly ever get touched with traditional strength training. When you look at a ballerina’s physique you can clearly see the definition in all those tiny muscles – and the best thing about it they very rarely lift weights! Your body weight is enough of a weight itself and if you start to use it wisely you will start to lengthen and lean out your muscles like never before. The great thing about barre is that it isn’t complicated. It’s really accessible to anyone – dance experience or not. The moves are tiny and controlled and a lot of the barre workouts I have tried don’t have any cardio in them at all. The word barre actually refers to the ballet bar that is used for a lot of the exercises, but you don’t even need one of those – just use a sturdy chair or counter top to hold on to.

One of the reasons why barre is so effective is because it uses a lot of iso-tension in the exercises. So, for example, if you perform a leg lift you lift your leg as high as you can go and then you start pulsing from there. There’s no big range of motion, you literally are moving an inch at a time, but the burn is incredible!

A typical barre workout has various segments – arms, thighs, seat, floorwork and abs. You generally start off with a light warm up of leg swings and graceful kicks. The arm work uses very light hand weights – 1-3 lbs. You wouldn’t think that such light weights would do anything, but it’s all about making the most out of each move and doing lots of repetitions to really fatigue the muscle. You will do a number of exercises for each muscle group before moving on, in this way you are really burning out each muscle and getting maximum results. Most of the barre workouts I have tried have a combination of standing arm work as well as push-ups and triceps dips on the floor.

The barre work is all lower body – you will hit your thighs and glutes hard! Sometimes additional equipment such as a resistance loop or a playground ball are used to further increase the intensity. There is a lot of work where you are up on your tip toes performing any variation of squats and lunges till your thighs quiver.

Form is one of the most important factors of a barre workout. You will only get the most out of each move if you use correct technique. That is why it is important to choose your barre instructors wisely. There are some who used to be professional dancers who really know their stuff, whereas others don’t give you enough pointers. The difference between feeling an exercise and not feeling it is the correct positioning of your body. If you are not feeling it then you are only cheating yourself! Because everyone is different the angles of your arms and legs may vary slightly to the instructor’s, but that’s totally OK.

So, which are my favourite barre style workout DVDs? I love Leah Sarago’s Ballet Body series. She has 4 DVDs as well as 130+ downloadable workouts on her website. Her workouts are really unique with lots of exercises that you won’t find anywhere else. She has a professional dance background and it really shows in her impeccable form and excellent technique. Her workouts are quite advanced, but she gives easier modifications so most fitness levels could attempt these workouts.

Some other great ones are Tracey Effinger’s Squeeze workouts, Xtend Barre, Ballet Physique Signature Sculpt, Pop Physique Hardcore, Tracy Mallet’s Booty Barre and Suzanne Bowen’s Tighten, Tone and Torch. But, my absolute favourites and the hardest of them all are definitely Fusion Fitness Dream Body workouts. There are 11 workouts in total in the Dream Body series and they are all equally amazing. They have a lot more cardio in them than any other barre workout I have come across. The good thing about that is that you don’t need to do extra cardio for the fat burning. But be warned, they are super tough. In fact, I would say that they are probably some of the toughest workouts on DVD. Many people would scoff at this comment, but I dare them to try these workouts. I have nearly done every extreme home fitness program on the market including Insanity, Asylum, P90X, Cathe STS, Chalean Xtreme, Tapout XT, Turbo Fire, Peak 10 etc. etc. etc. and these take the cake as being the toughest and bringing the best results by far. But don’t take my word for it – try them for yourself. You will not regret it. Students in pilates classes Northern Beaches performs well during their courses.

So in conclusion, if you want to break through some weight loss plateaus, if you want to shape some long, lean muscles and shed some unwanted inches – then barre workouts may just be the right thing for you. Why not try it – the most you will lose is the cost of a DVD and the most you can gain is a new style of workout that will give you the body of your dreams!

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