I know many women get worried about getting bulky arms! But, I am here to tell you: that’s not a problem sista! With these awesome arm workout tips, you will be able to flash your gorgeous slim and toned arms, worry – and bulk – free!
Beat the Bulk The key to toning, not bulking, is to not take unnatural supplements. I know what you were expecting me to say… “low weight and high reps”. No, you can lift heavier; just so long as you’re not injecting yourself with testosterone, you likely will not bulk, ladies. Bulking requires super heavy weights AND a high-calorie intake, so unless you’re making a real effort to bulk up, you don’t have to worry! Before I forget to mention it, by the way, those trainers that you ask, “How can I tone-up my arms” that forget to mention diet, have NO clue what they’re doing. You canNOT spot train. What I mean by that is that you cannot tell fat where to leave your body without “intervention” by a cosmetic doc. When you burn fat, your body tells it where to go, not you and not your trainer. But… you CAN make sure the muscle under the fat is rarin’ and ready to show.
So… best way to start toning your arms is by minimizing fat (think healthy diet with plenty of protein, healthy carbs, fruits & veggies) and consistently working those triceps, biceps, and shoulders for the best results. I suggest you work them using resistance training 2 to 4 times per week. Some great upper body exercises can target those soft spots and make them lean and mean instead. So, if you are using weights, you will need enough weight to give yourself a challenge – but, make it an achievable one. And you don’t have to make up workouts on your own.
Find the Fun
Cardio and some weightlifting would definitely work. But let’s try something a little more… FUN! If you want a great, convenient upper body workout at home, why not try and get those arms slim while you Spin? Nothing’s more motivating than hearing the beat of the music pound in your ears as you sweat the fat away!
You see, an important aspect of toned arms is minimizing the fat to let your toned muscles take center stage. And, a great way to burn fat and gain arm muscle at the same time is through Spin workouts that include arm exercises.
Also known as Spin and Sculpt, these classes are the perfect solution for the busy person who wants to get the most results out of their workout without the hassle of a brick-and-mortar gym membership. Because with Spin Sculpt, you can do push-ups or grab your fav dumbbells and get those arms busy! These workouts target the biceps, triceps, and deltoids during an intense cardio routine to give you the best fat-melting, muscle-toning, action-packed exercises into each session. That means our Spin and Sculpt classes will really show you just how to lose fat, fast! So get on that bike, get Spinnin’, and show the world what your arms are made of!
Workout Without Weights
What about arm workouts without weights? If you aren’t into weightlifting… Try SSoD TRX for full-body sculpting from head to toe! There are even TRX Sculpt Classes that target specific areas like the arms, so you can build your guns while you work on your buns! These bodyweight bicep exercises will tone you up FAST with the added benefit of helping you build strength, balance, and flexibility!
Remember to Relax
Yeah this all sounds FUN right? But we get it, you’re busy, and after a long day at work, sometimes you just don’t want to leave the comfort of your home. That is why SSoD Yoga Classes are a perfect solution to tone your arms while relaxing away the stress of the day. You’re doing double duty here, and it doesn’t even feel like work at all! This is the ideal solution for a busy mom who needs to wind down, a workaholic that needs to get their mind off the office, and everything in between. Yoga is another way to use your bodyweight to help create those toned arms. So, relax, gain strength, and get those sexy arms, all with SSoD yoga workouts.
Start Small
If you’re sitting there reading this and can’t help but think that this seems overwhelming, remember it’s okay to start small with something like arm circles and work your way up to workouts that are a little more intense. The goal is to make it fun and enjoyable! We highly recommend yoga for low impact and low intensity, or a 30-Minute Back to the Basics Spin class for something more upbeat and entertaining!
Whether you are a physically active college student, a busy parent, or a corporate businessperson who rarely leaves the office, you can reduce your risk of heart disease today. Time to make some healthy lifestyle choices, pick up a pair of ASICS runners on sale, and get ready to live a healthier stronger life.
Heart disease claims thousands of lives each year. Living a heart healthy lifestyle is key to reducing cardiovascular disease and living a productive life.
You might think that it is too late to begin taking care of your heart. Or maybe you have been a runner for most of your life and feel like you are ahead of the game.
Either way there are some key ways to truly change your life!
You must be physically active each and every day.
Even if you had an active lifestyle in your earlier years, maintaining a regular active lifestyle is necessary to increase heart health. Research indicates that at least several hours a week of activity has numerous benefits:• Reduce blood pressure• Lower cholesterol• Maintain a healthy weight• Reduce chances of cardiovascular disease• Significantly reduce rate of death
Even if you are not used to heavy exercise, starting slow can have benefits. Pick up the latest sneaker releases and try walking for a short time each day. Find a partner to join you. The social benefits and accountability will help make exercise more enjoyable.
Maintain a healthy weight with a healthy diet.
Exercise is only one component of a healthy lifestyle. Maintain your weight by eating a healthy diet rich in nutrients, fruits, vegetables, and fish. Keep lean proteins. Avoid fried and fatty foods. This includes avoiding fast food and sugary desserts.
If you have a sweet tooth or love fried foods, find alternatives that satiate your appetite. You can learn how to cook a healthier version of most of your favorite dishes. For example, instead of getting a fast food breakfast sandwich in the morning, prepare your own breakfast ahead of time with a low cholesterol egg substitute on whole wheat bread and low-fat cheese. Substitute cauliflower crust for pizza night or use sugar substitutes for your baking.
Half of your plate at every meal should be full of delicious fruits and vegetables. Buy your produce locally for fresher options. There are hundreds of easy healthy soups and stews that you can prepare in bulk in your crockpot or just opt for at least one salad per day.
Coupling exercise with a high nutrient, low cholesterol, low fat diet will help you minimize your risk of heart disease. Meet with your nutritionist or dietician about ways that you can balance your exercise and health with a good diet.
What else can I do to reduce heart disease?
If you smoke or drink large amounts of alcohol you are risking your overall heart health. Eliminate any type of smoking and keep drinking alcohol to a minimum. Even if you are relatively healthy or young, smoking and excessive drinking are doing irreversible long-term damage.
Reduce stress in your life.
That might be easier said than done. Reducing stress will greatly minimize your chances of cardiovascular disease. Some ways to reduce stress include attending a yoga class, meditating, engaging in fun social activities with friends, and avoiding caffeine.
Follow these simple guidelines to live a healthy and more productive lifestyle.
Are pregnant women really more prone to forgetfulness and spacey behavior? Research looking into “pregnancy brain” have had mixed results.
But a new study from Anglia Ruskin University and Addenbrooke’s Hospital shows that pregnant women are much more alert and vigilant than their peers, even subconsciously seeking out more personal space – as much as 26 inches.
“Pregnancy involves massive and rapid changes to the body both externally, as the body suddenly changes shape, and internally, while the fetus is growing,” lead author Dr. Flavia Cardini of Anglia Ruskin said. “Our results suggest that when the body undergoes significantly large changes, at the stage when the abdomen is clearly expanded, the maternal brain also begins to make adjustments to the space immediately surrounding the body.”
The researchers used an audio-tactile test with more than 80 pregnant women in their second and third trimesters, along with 41 women who weren’t pregnant. In three sessions, they played threatening sounds and then used a small tapper attached to their abdomen to provide a “touch” sensation.
On average, personal space is the space within about an arm’s length, though that can vary by culture, age and environment.
And it can apparently also vary based on the stage of pregnancy.
The researchers from Anglia Ruskin and Addenbrooke’s found that during the third trimester, pregnant women subconsciously seek out more personal space. However, they showed little difference on space preference in the second trimester or after birth compared to women who were not pregnant.
Seeing Vampire Diaries star Nina Dobarev in her 7 For All Mankind denim jumper dress during a music festival recently reminded me it was time to let everyone know again that the unshapely denim overalls that expecting women were stuck wearing in the past are no more.
These days, there are options in A-Line, sheath, dark or black denim and other interesting silhouettes so women who are pregnant have more options.
Denim is breathable and functional and can be worn in a variety of settings, and even dressed up if paired with low heels and worn under a blazer or silk cardigan.
The lesson: never feel retrained by old rules. Go big and go wonderful!
A new study reveals that Wifi in developed countries harm men’s fertility, specifically sperm.
According to research done by Kumiko Nakata, sperm samples from study participants revealed that sperm exposed to electromagnetic waves had the highest death toll compared to study sample that was not exposed to any wifi waves and a third batch that was exposed but behind a shield.
The rate in which the sperm were able to freely move decreased in all three groups over a two-hour period, but by 24 hours, the death toll of the sperm from the exposed group was the highest.
There is mounting evidence that the effects of EM waves on sperm may be having a significant effect on human reproduction.
The World Health Organization predicts infertility among males and females will be the third most serious condition after cancer and cardiovascular diseases in the 21st century.
In the Asia Pacific region of four billion people, representing about 60 per cent of the global population, the ramifications of this forecast are enormous.
I was admiring some of the “How to Wear” pins on Pinterest and realized that few of them feature women who look like me and with my body size and shape.
So I decided to fill the void and create my own starting with this post on how to rock an orange off-the-shoulder peasant top.
I styled it several ways and here are a few ways to pull it of.
CASUAL:
Pair it with cropped denim distressed jeans or cuff a pair of jeans you already own. I’m wearing American Eagle but you can get a similar jeans here and for a lower price point here. I dressed it down with quilted black Sperry loafers (similar style) and here is a similar brand for less or (splurge on Tod’s) and carried a signature Dooney & Bourke leather and canvas monogram logo hobo bag (which you can purchase here for just $60!
A simple overcoat completes the casual look during cooler temps, during weekenders or while out and about running errands when layers are essential. Get this exact Amanda Smith creamsicle colored trench from my Poshmark store for just $45. (or similar a little pricieror here by Express)
OFFICE
A grey cardigan by Forever 21 worn over the black Theory pants (get similar by H&M for lower price) with pointy toed patent leather pumps with metal buckle accents (similar) made this look acceptable for the office on casual Friday or any day of the week to be honest.
As a work-from-home mom and blogger, I have a little more time in my day to sneak in a quick trip to the gym or an exercise class before my children come home from school and I have to start shuttling them to various sports and music practices.
Although I belong to one of those big chain gyms, I like to diversify my work out routines to prevent boredom and prefer to patronize smaller boutique gyms.
The problem: In the county I live in there are not that many at all. In fact, a few years back, I purchased a Class Pass, a fitness disruptor app that lets you book unlimited exercise classes at various boutique gyms in your region for one low monthly price of like $99. Sadly, I had to cancel my membership because there were so few options available in my county it stopped making sense to keep it.
I would book classes in DC or Northern Virginia or Montgomery County which seemed to have 10 boutique gyms per mile but would routinely arrive after classes started because of traffic, distance, parking and other issues.
Every. single.time. It was a money pit.
Fast forward a few years, and on my own, from walking my neighborhood and scrolling Instagram, I discovered that there are close to a dozen if not more boutique fitness studios right here in my county or very close to it.
I’ve been to some but not all.
Here are 10 I recommend :
Barre
Open Barre Studiosin College Park, Maryland is a quaint space located above the restaurants in a shopping center in the college town I live near and where I attended, the University of Maryland.
“Barre is not dance so much as it is a low-impact workout,” she said. “It takes elements of ballet and it incorporates it into the workout, but you absolutely don’t need to be a dancer to do it.”
I purchased a first timer pass which allowed for unlimited class for the two weeks for like $30 I think. Now that price is $45 or you can take just 3 classes for the $30. Drop in price is $14 per class so that’s still a $14 savings.
The staff is made up of a lot of students from the school as is most of the clientele. But there is a mix of stay-at-home local moms, retirees, and young professionals in the county who are excited to finally have a place to practice barre.
I might be wrong, but I believe this is the only barre studio in the entire county of about 1 million people! Crazy, right?
It has a ton of fun themed classes: Mommy and Me, Doggy and Me, Beyonce, 80s, 90s pop, sorority or fraternity, bring a significant other and more galore!
Also, the best part is the price point is perfect, starting at just $5 for the Happy Hour Barre classes on Fridays starting 4:30.
You cannot beat this anywhere in the tri-State area including Virginia and DC!
Students (and Alums) get the discount monthly price of $75 for unlimited classes which cost $99 for non-students.
I love this space and come as many times I can in given my and my kids’ hectic schedules.
Cross-Fit
Again, the pickings are slim in my county and I do not know of any studios in any other part of the county other than Cross Fit Hyattsville!
It is located in a spacious 5700 sq ft warehouse unit so there’s tons of room for a large pull-up rig, climbing ropes, rings, and 130 ft running lane that is also used for sled work, handstand walks, tire flipping and all the other crazy strength, conditioning and body building tools and apparatuses associated with Cross Fit training.
Membership is more of a price commitment at $145 per month for 9 classes but you save $10 if you commit to 3 months. For $170 you get unlimited classes as part of a 3-month commitment but that price jumps to $185 if you opt for month-to-month. Don’t worry, you can check it out for FREE!
Cycling
CYCLED – I recently discovered this two studio boutique cycling and exercise space while waiting for my son and daughter to get out of swim practice. One is located in Takoma Park, DC near the DC, Prince George’s and Montgomery County borders so it is centrally located for people in my county to get to and right next door to a Starbucks you can get a jolt of espresso from before your ride.
It also offers barre and yoga sculpt classes.
I finally got to check out a complimentary class last month and loved it! I got a great work out and even though I came in dead last (there is a competitive part and they email you your standing after class) I really enjoyed the experience. The music was booming and kept me hype and energized. The intimate space made the experience climatic!
Amenities include a towel at each bike for riders, spacious cubby lockers, a shower, coat racks and water station to refill a water bottle. The instructors are super nice, accommodating and tend to each individual student so you don’t ever have to feel intimidated or unsure if it’s your first class.
Rooftop spin classes at Cycled – Silver Spring!
I also got a chance to later check out the Soca Ride at its Silver Spring location, Sundays at 9 am taught by Grace S and had a ball! It was just after Trinidad Carnival so really got me going playing all the latest hits by Machel, Mister Killah, Patrice Roberts, Super Blue and even a mix of high energy pop and reggae in there.
The motto of the studio is “Less Cult, More Community” perhaps to take on the intense intimidation factor that occurs when newbies join a gym made up of die-hard fitness loyals to that particular gym.
Dr Shayla Cornick started the studio with just 11 bikes at her Silver Spring location before opening a second studio in Takoma Park.
Prices start at $20 per drop in and they offer generous discounts, and have other free class offers, as well as a challenge to encourage members to partner up and win prizes for going on rides.
Kickboxing
The iLoveKickboxing revolutionary system of gyms has a location in Hyattsville that I see always full of energetic members. The windows are blacked out by the dressing for privacy but I can still feel their power as I walk by.
To start is steal: $45 that includes boxing gloves and there is always a deal for much less on Groupon. After an initial class, the price may jump slightly but by then, I imagine you’re hooked. I love kickboxing and have been meaning to try this spot out too for a while. I think I will soon.
Pole Dancing
I took a class atMy Body Shop back in 2015 on my Class Passbecause it was one of like 3 studios in the county on that system (and still only 1 of three studios). The studio is spacious with cubbies in the back. There are ample poles and silks and lots of mirrors to check your form. They also teach chair physics, twerk and other forms of dance here.
The instructors were knowledgeable and nice but in the end, I found that it wasn’t the fitness routine for me because of my lack of faith in the pole and my upper body strength! ha!
Classes are $27 each and packages start at $89!
I think it’s still available on Class Pass. It hosts parties, workshops and has other fun events throughout the year and is located in the heart of Riverdale off 410.
No contract monthly packages for up to 8 regular classes and $10 specialty classes that normally cost $30 each are available for $89 which brings the cost down per class to about $11 and change! That’s a great deal and will force you to attend to get your money’s worth!
Total Body
The only small gym I am aware of that is south of the Hyattsville, College Park and Riverdale area is Torch Gym in Capitol Heights!
It is a 3,000 sf personal training venue that combines Weight Training, HIIT workouts, bootcamps, group fitness and personal training. Drop in prices start at $20 and 4-pack personal training sessions are $45 with longer commitment packages starting at $100
I’ve never been but am excited to see another part of the county have a boutique gym. It is relatively new as well and was founded in 2016!
Yoga
There are a few more yoga studio options in the county, with a lot of them heavily concentrated in the Hyattsville, Baltimore Avenue-Route 1 Arts District corridor.
Kendra Blackett-Dibinga, owner of Bikram Yoga Works
Bikram Yoga Works – Kendra Blackett-Dibingaowns this Riverdale studio that has been a regular staple in the community for several years. It started with hot yoga and recently expanded to include pilates. The studio started when Kendra’s husband and co-owner, Omekongo, who was suffering from chronic groin pain and residual basketball injuries, turned to yoga as a holistic, non-medicinal and non surgical option.
It now boasts 6 locations in the county and DC (and Boston) and elite athlete training options, cryotherapy, fascial stretch therapy and hot barre at its Ivy City locale.
Classes start at just $10 per month and new students can get unlimited access at an introductory offer of just $45!
Love Yoga Studio is a nurturing family-friendly space in Hyattsville, Maryland that is also relatively new. Classes are capped at 12 to ensure max attention from instructors. The prices start at $17 but you can get an unlimited pass for a week for just $3 more! That’s a bargain and great incentive to squeeze in as many sessions as you can that week.
I have never been to this studio but judging from the positive reviews on Google and Yelp, I am eager to check it out! Adult classes include: Beginners, Prenatal, Yin, Hatha, Vinyasa Flow, Alignment, and Community yoga classe
Yoga Works is a community studio located three blocks West of Route 1, nestled in Hyattsville’s Historic District with a view of Gallatin Street Park. It caters to families of all ages, and especially neighborhood regulars.
Its certified teachers offer classes in Vinyasa, Hatha, Prenatal Yoga, Pilates, and our newest additions, Yogalates and Feldenkrais. Classes are reasonably priced at just $15 per class and $130 for a 13 weeks. It only accepts Cash or Checks. Interesting limitation in this digital world but alas, it is what it is.
NON BOUTIQUE BUT TRENDY
Orange Theory is not a boutique spot but rather a very popular chain. It has a national reputation and just opened up one of its newest locations on Route 1 in College Park.
It is billed as an experience: “a science-backed, technology-tracked, coach-inspired group workout with personalized results…led by a personal trainer, this hour-long HIIT class incorporates cardio, indoor rowers, weight training blocks, and floor exercises designed to give you results from the inside out for a longer, more vibrant life.” Wow! Okay. Sure. I haven’t gone to this one either but wanted to put it out there as an option.
It’s a bit pricier at $28 per drop in class and $225 for a 10 pack session. I sense that members are full in similar to Soul Cycle and other trendy national gym chains.
That is it for now! I am happy to update this post if any of the owners spot any discrepancies. Also, I’m happy to append it with my own personal experience later.
Women with pregnancy-related diabetes are at higher risk for developing cardiovascular disease in the decade after childbirth, a research review suggests.
While so-called gestational diabetes has long been linked to an increased risk of heart disease later in life, some previous research suggests this risk may depend on whether the condition evolves into type 2 diabetes that persists after delivery.
Researchers examined data from nine previous studies with almost 5.4 million mothers. Overall, about 8,000 women with a history of gestational diabetes experienced cardiovascular events like heart attacks and strokes, as did more than 93,000 women without this pregnancy complication.
“This study demonstrates that women with gestational diabetes have a 2-fold higher risk of major cardiovascular events than their peers,” said senior study author Dr. Ravi Retnakaran of the University of Toronto.
“This increased risk is not dependent upon (type 2 diabetes),” Retnakaran said by email. “The risk differential between women with gestational diabetes and their peers emerges within the first decade after pregnancy.”
Compared to women who didn’t have gestational diabetes, those who did had a 2.3-fold greater risk of events like heart attacks and strokes within the first decade after giving birth.
I’m pretty sure a lot of people couldn’t pull off trendy white platform sneakers for a date night the way Jennifer Lopez did recently while out with her new fiance Alex Rodriguez.
In fact, this is the first time I’ve seen women over 40 sporting the white wedge thick soled sneakers look which has been common among Generation Z and millennial bloggers and YouTubers for awhile now.
But I am amazed that the hot bod could wear the same sneaks for running errands and working out as she wears hitting the night out with her hot rod!
Giving birth isn’t an easy feat. And while some would say that your body will never be the same after giving birth, it is definitely possible to get back in shape immediately. It will take patience and dedication since it could be longer than what you see from celebrities and other personalities because not everyone has that lifestyle, but it’s not impossible.
Here’s
a list of tips on how you can get back to shape after giving birth:
1. Start
while you’re pregnant
You’re going to start gaining weight when you become
pregnant because you’ll need more calories and nutrients for a growing baby
inside you, and your hormones will be in limbo, too.
While you’re going to crave for lots of things, sugar and
refined carbohydrates included, make sure that you don’t give in to this
feeling the whole time. Opt for healthy snacks like those offered by Snack nation snack delivery instead of reaching out for
doughnuts, chocolates, or ice cream all the time.
In addition, being pregnant doesn’t mean that you can stay
in bed all day. It’s best to be watchful with your diet while you’re pregnant
and perform doctor-recommended exercises because this can influence how easy or
difficult it will be for you to lose some pounds after giving birth.
2.
Breastfeed
There are definitely lots of benefits to
breastfeeding, despite the controversies behind it. One of those is that
breastfeeding your baby actually burns an additional 600-800 calories a day.
This is why you shouldn’t suddenly drop your calorie intake when doing this so
that you provide quality milk, but continue to watch your food portions.
Even while you’re still unable to perform exercise routines
right after delivery, breastfeeding can help you shed the baby weight while
sitting comfortably.
3. Mind
your eating habits
A common mistake that mothers can do after giving birth is
to keep eating the same way when the baby is still there. There’s a concept
where pregnant women can eat anything they want and get away with it, which
could really affect your weight gain during and after pregnancy. Here are some
tips concerning eating:
Besides watching portion control,
avoid eating empty calories and fat like soda, chips, sweetened fruit drinks,
pastries, and others.
Eat small, frequent meals. This
helps avoid cravings that could lead you to eat more.
Consume proteins like lean meat and
fish to lessen hunger.
Don’t skip breakfast. It’s the most
important meal of the day and is vital to start your blood glucose levels
right.
Add soluble fiber into your diet
like flax seeds, chia seeds, beans, and legumes.
4. Get
well rested
You might think that being a mother to a newborn is
rewarding but stressful, and it’s just impossible to get some rest.
There are plenty of healthy ways to
destress like getting into meditation and doing simple breathing exercises. Whenever
your baby is asleep, don’t forget to get some rest yourself.
Your body needs to recover from giving birth, and having
adequate rest promotes faster healing so that you can go back to doing more
activities. Take naps, sleep for at least eight hours at any given chance,
spend 10-15 minutes a day to disconnect and just relax.
5. Start
walking
You’re most likely not ready for more vigorous exercise
until six weeks from giving birth, or more if you had a C-section, but that
doesn’t mean that you shouldn’t keep moving.
Start walking as soon as the doctor allows you, to promote
proper blood circulation and burn calories. You can start with 5-10 minutes a
day, observe if you’re not excessively exhausted or bleeding and progress as
you get stronger.
6. Have a
consistent exercise routine
It is very important that you consult your doctor before
getting yourself into more physical activity. After giving birth, your
abdominal muscles have a gap and it’s critical that this gap closes before you
do any strenuous exercise.
A study has shown that postpartum exercise improved quality
of life so it’s best to make time to burn some calories not just to get back in
shape but for overall health.
A few exercises that could help you are:
Kegel’s exercises and pelvic tilts
to strengthen your pelvic muscles.
Basic crunches as soon as the
abdominal gap closes, mostly after six weeks after giving birth, or more if you
had a C-section.
Mild cardio routines like squats and
lunges help burn fats and increase your metabolism.
Always be observant with your body
and the effects your exercise routines are giving you. If there is something
unusual like excessive heavy breathing or bleeding, consult your doctor
immediately.
If
you want to get back into shape after giving birth, it’s important to impose
self-discipline and be faithful to follow routines. Breastfeed, eat and rest
well, and exercise your way to get the pre-pregnancy shape you want back.
