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SoulCycle

SoulCycle is the new Crossfit, or at least it is one of the hottest trends in the fitness world. For the uninitiated, this is a 45 minute spin class style workout spent primarily on exercise bikes in a candlelit or otherwise dim room (black lights are popular) adorned with motivational or meditative sayings set to a soundtrack of EDM and the voice of a hyped up instructor. Some fans are real devotees, but others compare it unfavorably to riding an exercise bike in rave.

Think of it as a spiritual rave accompanied by a serious cardio session - and one that is often seriously expensive, with the cost of a class and necessary rental equipment rentals often around $40-50 per class - and that’s somewhat prohibitive if you’re going to attend classes once a week or more. Plus the borderline evangelical tone that some SoulCycle instructors take along with the uber-competitive classmates might lack appeal for you personally.

So here’s what you need to create your own SoulCycle workout at home...

The Perfect Soundtrack

Electronic Dance Music or EDM is the standard for SoulCycle, but really anything energetic like Eighties pop, hip-hop, or anything with a driving beat will serve you well. However, you’ll have to add in your own instructor commentary or sync a YouTube video like this one for the added boost of motivation.

Speakers That Boom

You probably already have a decent audio set-up at home, but if you’re into SoulCycle and want to set yourself up at home, it might be time to splurge on a new set of Sonos or at least a nice pair of headphones.

Mood Lighting

Granted, you probably can’t - and don’t want to - completely build out a SoulCycle studio in your home. However, the key factor might be the lighting - or the lack thereof. Dimming the lights, adding a black light bulb or other interesting colors, and maybe even including some glow-in-the-dark decor in the form of the classic stars and planets all add to the SoulCycle ambiance.

Gear That Works

While you don’t necessarily need to splurge on the latest workout ensembles to get things in the privacy of your own home, part of the allure of SoulCycle is the techno-futuristic or health-goth style of the attendees. And why not look - and feel - good while you sweat? The positive reinforcement of wearing a flattering outfit while kicking ass on the exercise bike might make you crave these amped up workouts even more.

While participating in a spin class that is “tribal, primal, and fun” might indeed be a major draw for SoulCycle devotees, it is totally possible and relatively easy to recreate most of the experience at home.

 

 

 

5-fitness-trends-to-try-in-2015We all say getting fit, getting healthy and losing weight are our New Year resolutions... but sometimes the same old workout is boring and doesn't motivate us. Why not switch it up with one of these new and popular fitness trends, so that next December 31st, you can ring in the New Year with one sexy bod!

Treadmill Training

Workout studios specializing in treadmill training will be expanding throughout 2018. Indoor group running has become popular over the past year too. It’s the new "it" workout and many classes make it much more fun and exciting than just running on a treadmill. Plus, it’s great for improving your running time! 

More Recovery Efforts

People love their intense workouts but in 2018, people are letting their bodies recover too. Recovery is essential for your body and its muscles so you can be a better fit you. We will see an increase in people taking advantage of recovery options like yoga, foam rolling, therapy balls, core strengthening, stretching, full recovery days and more focus on a better night’s sleep. 

More Digital Use

We love our technology, and now it’s our best friend when it comes to our health! Fitness apps are an awesome way to keep your routine organized, unique and they keep you on track. They can also provide inspiration, guidance or even coaching. 

Body Weight Training

Expect to see more body weight training in classes and in personal training. According to an American College of Sports Medicine survey of more than 3,000 fitness professionals, body weight training is predicted to be the next big fitness trend. 

High Intensity Interval Training

HIIT isn’t going anywhere in 2018. The workout alternates intense bursts of exercise with short recovery periods. Why? Because it’s super effective. Plus, which would you prefer: hours of tirelessly working out in the gym or doing a high intense 20-minute cardio session? Yeah, that’s what we thought! 

the-10-biggest-yoga-fails-and-how-to-avoid-them

Watch out for these 10 big yoga fails to get the most out of your workout.

Yoga is a great way to improve your flexibility and strength. It can help you achieve better posture, de-stress your life and it’s good for your heart. Check out our list of the biggest yoga fails and how to avoid them!

  1. Holding your breath: Even during the most difficult yoga poses, you must remember to constantly breathe. If you don’t, your muscle fibers don’t get the proper amount of oxygen to bend or support your weight.
  2. Pushing yourself too hard: In many exercise classes, pushing your body can actually be a good thing but not in yoga. You could get a muscle strain or injury. Yoga is not an exercise that is meant to be painful.
  3. Choosing the wrong spot: People tend to lay down their mat and workout at the front of the class so they can see the instructor but actually, the back of the class is the best spot. This ensures you will always have someone to look at if you need help with the poses since the instructor will move around a lot.
  4. Comparing yourself to others: Every exercise class will have that one intimidating woman who can do every move perfectly. Don’t compare yourself to her or try to mimic her.
  5. Eating a large meal before class: A full stomach can cause certain positions to be very uncomfortable. Your body’s blood supply will be funneled to your stomach, which can leave your other muscles shortchanged on the energy they need.
  6. Ditching the cool down: Don’t pack up your mat too soon. The cool down is one of the best and most important parts of any yoga session because it provides deep relaxation, helps prevent muscle soreness and slowly lowers your heart rate and blood pressure.
  7. Taking just any class: There is a wide range of yoga classes from beginners to intermediate. Pick the level that's right for you, don’t base your choice on just the cost or time.
  8. Being too quiet: Sure, yoga is meant to be tranquil but don’t be afraid to ask for help or tips. If you have a question, don't be afraid to ask your instructor.
  9. Rushing into advanced poses: You may want to try that headstand the instructor is showing but if you can’t do it, opt for a more basic pose. Being able to master the basics of yoga poses will help you successfully achieve the tougher ones later on.
  10. Thinking too much: Yoga is meant to clear and relax the mind, not just the body. Stop thinking about your grocery list or what you’ll make for dinner later.

Not every yoga work out is going to be the perfect one where you achieve inner peace and clarity, but avoiding these common pitfalls while practicing can help you on your path to nirvana.

exercises-to-reduce-cellulite

Cellulite may be one of the most dreaded words in the English language. For many women, those unwanted bumps are most likely to accumulate on our backsides. 

Most experts agree that a combination of high-intensity circuit-training sessions and strength training. If you get into a routine, completing these exercises 2-5 times a week, you can see results in as soon as one month. Here are a few simple, easy exercise tips to help reduce or eliminate your cellulite altogether.

Reverse Lunge

  • Stand with your feet hips-width apart and about a 5 lb. weight in each hand. (Weight can be less or more depending on your comfort and ability).
  • Take a step behind you so that both knees are bent at 90 degrees. Hold pose for 3 seconds. Return to starting position.
  • Repeat with your left leg. Do 3 sets of 12-15 reps.

Single-Leg Hip Raise

  • Lie on the floor with your left knee bent and your right leg straight, foot pointing directly ahead. Strengthen your core as though in plank pose and hold throughout this move.
  • Raise your hips to form your body into a straight line from shoulder to knee. Hold for 3 seconds.
  • Lower your body and repeat with left leg straight. Do 3 sets of 12-15 reps.

Squats

  • Stand with your feet hips-width apart. Trying to keep your weight in your heels, lower your body until your thighs are parallel to the floor. Make sure to keep your back straight.
  • Do 3 sets of 12-15 reps.

These exercises are a great start to reducing the appearance of cellulite on your thighs and glutes. Remember that a healthy diet is also an important part of reducing fat build-up. Spending more time on simple cardio exercises can also help work these trouble areas. Doing short sprints or taking the stairs also target the muscles on your backside.

exercise-can-literally-change-how-you-see-the-world-study-reveals-header

Exercise obviously improves our hearts and prevents obesity, and the mental impacts could be just as great.  

A new study says that exercise can literally change how we see the world - and those around us - by making our environment seem less threatening and more positive. This is a huge revelation because it explains why exercising and relaxation methods have been so successful when treating mood and anxiety disorders, according to study co-author Adam Heenan, a Ph.D. candidate in clinical psychology at Queen's University in Ontario, Canada.

Researchers had 66 college students complete a questionnaire about anxiety and then had them exercise on a treadmill. Immediately after, the students completed a perceptual task that involved viewing a 3D simulation of a human stick figure walking. They guessed whether the figure was walking toward or away from them.

The people who exercised perceived the figure to be facing towards them less often than those who did not exercise. Those with anxiety problems saw the figure walking toward them, which meant they felt it to be more threatening instead of walking away from them. 

"People who either walked or jogged on a treadmill for 10 minutes perceived these ambiguous figures as facing towards them (the observer) less often than those who simply stood on the treadmill," Heenan said in a statement. "The same was true when people performed progressive muscle relaxation."

So, if you're in need of a better look on life...a run could be just the fix!

Source: Plosone.org

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