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3 Healthy Weight Loss Tips for Women

June 16, 2016 by

It can be difficult to lose weight on your own, but with some dedication and a few smart tips from the professionals, your weight loss goals are completely attainable. Here are three healthy ways for women to lose weight. (Be sure to ask for doctor for advice, too!)

  1. Never skip a meal. Many people skip meals while dieting in order to cut calories (or because they went overboard with a previous meal), but this is one of the worst things you can do in the long run. Not only does skipping meals make you feel hungry and even faint or dizzy, it also slows your metabolism and can even cause you to overeat at your next meal. Shoot for five small, balanced meals per day.
  2. Be realistic about your weekly weight loss. While it is possible to drop a lot of weight all at once, you’re much more likely to gain the weight back if you follow this plan. Instead, aim to lose 2 to 2.5 pounds per week, which is the amount that most doctors consider healthiest for the average woman.
  3. Plan short, intense blocks of exercise each day. It’s not always easy to work out every day, but studies show that shorter, more intense bursts of regular exercise are more conducive to weight loss than working out for longer periods only a few times per week.

Our 75 Best Tips for Losing Weight [Woman’s Day]
Women's Health [WebMD]
6 Weight Loss Tips to Steal From French Women [Shape]

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How to Safely Exercise Outdoors During the Summer

June 2, 2016 by

Even if you’re a very fit person, exercising outdoors in hot summer weather can be dangerous. Unless you take the necessary precautions, the heat and humidity can cause dehydration, dizziness, and exhaustion. Here are a few smart tips to help you exercise safely outside all summer long.

  • Stay hydrated. This one may seem obvious, but dehydration is the leading cause of illness and injury during hot weather exercise. Be sure to drink a lot of water not only during and after exercise, but also beforehand to fuel your body for your workout.
  • Choose smart times. Because the sun is lower (and so is the temperature) during the morning and evening, these are the smartest times to exercise outdoors.
  • Wear the right clothes. While you might wear sweatpants to exercise outdoors in the fall, you should invest in something lightweight and absorbent in the summer. Try synthetic fabrics like Spandex and Lycra, as these wick away moisture.
  • Listen to your body. Even if you’ve only been running for 10 minutes, that might be too much for your body in the dog days of summer. If you start to feel lightheaded and dizzy while exercising, make sure that you stop or slow down, no matter how long it’s been.

5 Ways to Exercise Safely in the Heat [U.S. News]
8 Tips for Exercising in Summer Heat [Active]
Essential Tips for Outdoor Exercise [Arm & Hammer]

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Spring Into Shape With These Outdoor Exercise Tips

April 21, 2016 by

The dreary winter cold can leave you in a bit of an exercise rut, but the springtime sun makes everyone more motivated to get outdoors and get in shape. These exercise tips will help you get in your best shape ever—all while experiencing the great outdoors.

Buddy up.
There are a number of different reasons why working out with another person is helpful, but the number one reason is because it’s more fun! You’ll look forward to working out much more if you have a friend by your side, and being outdoors will be that much more motivation.

Improve your gear.
It’s beneficial to have the proper shoes and workout attire, especially when you’re exercising outdoors. Warm thermal shirts are important for the days when it’s not quite springtime weather, and breezy, breathable fabrics help once the temperature reaches its full potential. Having the proper outdoor running shoes can also prevent injuries and make you feel more comfortable on the pavement.

Experiment with exercises you haven’t tried before.
You probably haven’t jumped rope since gym class, but this fun and simple outdoor activity burns up to 208 calories in just 20 minutes. Swimming is another fun outdoor activity, and starting slow with a few leisurely laps makes it much less intimidating.

Spring Training Fitness Tips [Shape]
Great Spring Exercise Ideas [Fitness.com]

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3 Health Benefits of Strength Training Exercises

June 18, 2015 by

Even if you don’t plan on bulking up or competing in weight lifting competitions any time soon, strength training is a crucial part of any exercise regimen. Here are three great reasons to incorporate weight training into your workouts.

  1. It promotes strong bones. Weakening bones is a concern that all people have to face as they age. The stress that strength training puts on your bones increases their density and prevents osteoporosis, keeping you strong and healthy as years pass.
  2. It helps to control your weight. While you might relate weight loss with intense cardiovascular workouts, strength training is just as important if you want to lose weight. Gaining muscle increases your metabolism and causes your body to burn calories more efficiently.
  3. It gives you more energy. Like all workouts, strength training increases your stamina and helps you to stay alert and focused. After a few weeks of regular weight lifting or body weight exercises, you’ll notice that you feel more energized throughout the day. Some scientific studies even show that years of regular strength training exercises help to sharpen your focus and keep your mind attentive as you age.

Strength training: Get stronger, leaner, healthier [Mayo Clinic]
7 Reasons to Add Strength Training to Your Workout Routine [Everyday Health]
Benefits of Strength Training [Body Building]

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Find Hiking Trails Near You With These Online Resources

May 1, 2014 by

You usually don’t associate browsing the web with hiking outdoors, but these handy websites aim to change that. There are a number of online resources that can help outdoor adventure-seekers to find hiking trails in any city, and they provide a variety of other hiking tips as well. Here are two of the best websites for finding the closest hiking trails in your area.

Trails.com
Trails.com offers a full list of hikes that corresponds with an interactive map of the United States. Simply click on your state (or a state you’re visiting) on the map and the website will bring up a list of trails for hikers of all skill levels. The list is sorted by the most popular trails in the state, trails with recent reviews, and even trails with other outdoor activities such as biking, fishing, waterfalls, or skiing.

Trail Link
Trail Link is a bit savvier than your usual hiking website, with a simple search feature that allows avid hikers to locate trails by zip code, trail name, state, or keyword. Once you enter the search terms, a full, interactive map appears with markers for each trail in the area, as well as high-quality photos submitted by real users. You’ll even find detailed information about each trail, including the terrain, length and difficulty level to make your decision easier.

Public Domain/Public Domain
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Greet the Day With These 3 Morning Stretches

November 20, 2013 by

For many of us, the day's frenzy begins as soon as that alarm clock sounds. Instead of jumping out of bed, take a few minutes to complete these stretches. Both invigorating and relaxing at once, they'll help awaken your muscles and get your blood moving, so you'll be better prepared to face the day. Bonus: You can do these without even getting out of bed!

Upward Stretch
Lace your fingers together and lift your arms over your head, reaching as high as you can, toward the ceiling. Feel the stretch all within your torso. Hold the position for 10 seconds.

Barnes TMJ Release
Open your mouth as wide as you can, and place gentle pressure on both cheeks with your hands. You should feel your face's skin and muscles stretch as you allow gravity to gently pull your hands toward the floor. This stretch is especially beneficial to those who grind their teeth while asleep. 

Cat-Cow Pose
Borrow this yoga pose to help open your spine: Look up toward the ceiling while on all fours. As you inhale, drop your back toward the floor. Then exhale, look toward your belly button, and curve your back toward the ceiling. Repeat for one or two minutes.

5 Good Morning Stretches [Fitsugar]
15 Stretches to Start Your Day Off Right [iVillage]
Yoga Basics: A Great Way to Start Your Day [Everday Health]

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