Here For Fitness Blog

Welcome to the Here For Fitness site Blog

Stretches that are quick and feel good

​You should feel this one in both your upper and lower abdominals. This feels great after doing sit-ups or planks. If you want to give your abs a stretch:Here's how to do it:1. Lie down and roll over onto your stomach with your forehead down on the ground.2. Bring your hands by your chest and your elbows by your ribs.3. Push your hips into the floor and slowly raise your head and your chest up away from the floor towards the ceiling. 4. Hold for 15-30 seconds.You should feel this stretch on the front of your leg, up high where it meets your pelvic bone. This one will feel especially great...
Continue reading
363 Hits

Simple exercises that have a great long term effect

​Some of the best physical activities for your body don't require the gym or ask you to get fit enough to run a marathon. These "workouts" can do wonders for your health. They help keep your weight under control, improve your balance and range of motion, strengthen your bones, protect your joints, prevent bladder control problems and even ward off memory loss. Many of the things we do for fun (and work) count as exercise. Raking the yard counts as physical activity. So does ballroom dancing and playing with your kids or grandkids. As long as you're doing some form of aerobic exercise for at le...
Continue reading
377 Hits

Good Workout for Bad Knees

​Like a lot of things knees are tricky, you don't really realize how much they do for you—until they stop working properly. And anyone who's ever had knee pain or a knee injury knows just how debilitating they can be. The key to recovery from and prevention of knee injuries is strengthening the muscles around the knee to relieve stress from the joint without causing pain to it. Use the following stretches and exercises to do just that, but be careful: These exercises are only meant for non-contact injuries caused by muscle weakness and imbalance. As with any injury rehab, consult your doctor, ...
Continue reading
382 Hits

A Fat-Blasting Jump Rope Workout You Can Travel With

​Between balancing work, play and travel, how are you supposed to find time to work out? But it's not as hard as you might think: Just five minutes of exercise outside is shown to greatly increase self-esteem and mood. Don't stress over what type of exercise is best. Just ask yourself: What type of exercise am I most likely to do? Too many people get caught up in the specifics, feel overwhelmed and stop soon after they've started. If you know how stressful working out while traveling can be, here's a solution: Bring a jump rope. Jumping rope is as much therapy as it is exercise. It reduces anx...
Continue reading
402 Hits

Basic Yoga Morning Routines

Practicing yoga in the morning can help steer the course of your day. All you have to decide is whether you want to leave the house composed and grounded, or energized and with a twinkle in your eyes. Your choices for what kind of yoga you want to practice are almost limitless. Listen to your inner wisdom and choose what's best for you.Old School Greet the rising sun with one of the oldest sequences of yoga poses: the Sun Salutations. Also known as Surya Namaskar in Sanskrit, these 11 poses flow into and out of each other in almost seamless fashion. Start in Mountain, a pose that requires...
Continue reading
416 Hits

​Simple exercises to improve your posture

​Simple exercises to improve your posturePeople with good posture not only look more attractive, but the proper position of your spine also helps your back stay healthy and improves circulation and breathing. Even if you have no serious distortions, your spine often experiences extended loads and needs relaxation after long periods of sitting down. Also when you sit on a chair, your knees should sit above your ankles, bent at 90 degrees. Your back should be straight, stomach pulled in, chest opened up, and your shoulder blades squeezed together and down. Do not bend at the waist. It's hard to ...
Continue reading
348 Hits

The 5-Minute Morning Routine to Feel Better All Day

​You might not be able to do anything about the 10 hours per day you spend hunched over a laptop. But spending just five minutes every morning with the right exercises can help you feel better no matter what the day brings.Try this simple, five-minute morning routine to improve the other 23 hours and 55 minutes of your day.Minute 1: Diaphragmatic breathing also called belly breathing, it helps regulate your autonomic nervous system to reduce morning stress. By teaching you how to engage your diaphragm for every breath, it helps you reduce stress all day long — and prevents the tight shoul...
Continue reading
361 Hits

Surprising Flat-Belly Foods

​WATER: Drinking enough water supports the other ways you're trying to flatten your stomach. "Many people know that fiber-rich foods are good for a flat belly because they help to move food and waste through the GI system, preventing constipation and bloat. However, we often forget about the water part of the equation. Water is essential for moving fiber through the GI system and preventing constipation. Everyone's water needs are different. Eight glasses a day is a general rule of thumb for adults, but you may need more or less depending on the environment where you live and how active y...
Continue reading
310 Hits

Surprising Flat-Belly Foods

​CUCUMBERS: Cucumbers are loaded with water and naturally low in calories to help with hydration and weight management. One whole cucumber has just 45 calories. If you are feeling bloated, cucumbers can help with that too. "People use cucumbers to reduce puffiness under the eyes, and eating them can also help you fight belly bloat. Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes, which can help reduce GI swelling," says Cynthia Sass, RDN. For flatter abs, eat cucumbers daily as a snack or add them to a salad or sandwich.
261 Hits

Surprising Flat-Belly Foods

GREEK YOGURT: Yogurt is a good source of calcium, a mineral that slows production of the hormone cortisol, which encourages belly fat. While less than regular yogurt, Greek yogurt still has about 20 percent of your daily calcium needs. Another great benefit of Greek yogurt is that it provides twice the filling protein for weight control as compared to regular yogurt, and it may be easier on the gut than other dairy foods. "Dairy foods are the cause of GI woes for many, particularly gas and bloating. Greek yogurt, however, contains active cultures -- or 'good' bacteria -- that aid in diges...
Continue reading
236 Hits

Surprising Flat-Belly Foods

​BANANAS: Although many people think bananas are fattening, they are actually an important flat-belly food. "Foods rich in potassium help de-bloat the belly by acting as a natural diuretic, triggering the release of excess sodium and water the body is retaining. The soluble fiber in bananas can also help relieve or prevent constipation, which can be a major cause of a belly pooch," says Cynthia Sass, RDN. Grab a banana as a daily snack, or whip one into a smoothie. Other foods high in potassium to help fight belly bloat include sweet potatoes, nuts, tomatoes, green leafy vegetables and da...
Continue reading
212 Hits

ARE YOU A PERSONAL TRAINER? DO YOU KNOW A PERSONAL TRAINER? WELL WE ARE HIRING !!

BENEFITS OF BEING A PERSONAL TRAINER: ​You get to make a living helping people reach their goals and aspirations when it comes to health and wellbeing. You get to see rewarding results of your work when you see clients reach their health and fitness goals. You have the opportunity to work with a wide range of diverse people with a variety of different needs. You are able to decide which niche you'd like to specialize in, giving you complete control of your career path. You develop skills in a profession projected to be one of the FASTEST growing careers in the nex...
Continue reading
271 Hits

Surprising Flat-Belly Foods

​WHOLE GRAINS: Whole grains -- including quinoa, popcorn, oats and wheat -- can help flatten your stomach. A study in The American Journal of Clinical Nutrition shows that people who eat whole grains lose more abdominal fat than those who don't. The tummy-tucking powers of whole grains likely come from the fiber content. Fiber aids in keeping insulin levels low, which may help shrink fat cells. Whole grains also provide vitamins, minerals and antioxidants for good health. Check the package label to make sure a product is made with whole grains. The first ingredient listed should contain t...
Continue reading
204 Hits

Surprising Flat-Belly Foods

​ASPARAGUS: While all green vegetables are low-calorie nutrient superstars that promote a healthy weight, asparagus serves triple duty in its anti-bloating effects. "First, it's a source of prebiotics, which support the growth of 'good' bacteria to help maintain a healthy balance in the digestive system to prevent and/or reduce gas. It also contains soluble and insoluble fiber to promote overall digestive health as well as natural anti-inflammatory substances to reduce GI irritation," says Cynthia Sass, RDN. To reduce belly bloat, eat steamed asparagus a few times a week. For an additiona...
Continue reading
241 Hits

Surprising Flat-Belly Foods

​OLIVE OIL: Healthful monounsaturated fats found in olive oil could potentially switch on genes related to the burning and storage of fat. Monounsaturated fats also help control blood sugar levels, which play a key role in keeping hunger at bay and reducing fat accumulation around the midsection. A study in Diabetes Care showed that partial replacement of complex digestible carbohydrates with monounsaturated fatty acids in the diet of those with Type 2 diabetes helped maintain blood sugar levels and improve blood lipids. Dietary fat also increases satiety, which may help cut down overall ...
Continue reading
212 Hits

Surprising Flat-Belly Foods

​EGGS: If you want to lose some fat around the middle, eggs are a great way to start your day. Eggs are packed with protein, and eating them for breakfast provides staying power. A study published in Nutrition Research found that people who eat eggs for breakfast were less likely to overeat the rest of the day. Eggs also provide a myriad other nutrients to help keep your tummy trim. For example, they're a good source of vitamin B12, a nutrient that helps your body break down fat cells. Eggs also provide the power nutrient, vitamin D. Insufficient blood levels of vitamin D have been linked...
Continue reading
227 Hits

Surprising Flat-Belly Foods

SALMON: Salmon packs a double punch when it comes to battling belly fat because it contains both omega-3 fatty acids and vitamin D. Salmon is an excellent source of vitamin D, with wild salmon providing about four times the amount of vitamin D as farmed salmon. Insufficient blood levels of vitamin D have been linked to obesity, including abdominal obesity. Scientists are not sure if the reason for this is that vitamin D gets trapped in the fat cells of obese people or if obese people don't consume enough vitamin D. Either way, getting adequate vitamin D is essential for good health. The o...
Continue reading
253 Hits

Surprising Flat-Belly Foods

​FENNEL SEEDS: Fennel is a pleasant-smelling herb with yellow flowers and feathery leaves. The name comes from the Roman word meaning "fragrant hay," and it has a faint anise or licorice flavor and aroma. Dried fennel seeds are very nutritious, containing fiber, magnesium, calcium and iron, and they have long been used as a digestive aid. "Fennel helps to relax the GI [gastrointestinal] muscles, which helps trapped gas pass to alleviate bloating," says Cynthia Sass, RDN, author of "S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches." Sass recommends people chew on half ...
Continue reading
170 Hits

Surprising Flat-Belly Foods

​Looking to go from a FAT belly to a FLAT belly? Abdominal bloating and/or carrying unwanted weight around your midsection can be uncomfortable and embarrassing. To differentiate between the two, bloating is temporary abdominal distention that can be caused by a reaction to certain foods, lifestyle factors or a medical condition, such as liver or heart disease. Belly bloat is really intestinal gas, not excess fat. However, if you are overweight and want to flatten your belly for the long term, the only solution is to lose weight. Whether it's gas or excess weight causing you tummy trouble, wha...
Continue reading
239 Hits

Tips for keeping fit and healthy

​The right diet! If you have excess body fat it's because you're eating/drinking more than you need or you have done in the past. Diet is for weight control, exercise is for fitness. Book regular exercise sessions into your diary. It's far more likely that you will be consistent this way. Carry out a varied workout. Weights and strength should make up as much if not more of your regime than cardio. Be consistent. Exercise is a way of life. It's not something you pick up and put down when you're feeling in or out of shape. Find someone to train with. Whether it's a friend, family member, work c...
Continue reading
270 Hits

Website by Get Web Now

Cron Job Starts