News — Health Tips

If you have a regular yoga practice, you’re probably well aware of the benefits that come with time spent on the mat. Not only are you able to reduce stress and increase mindfulness, every minute you spend in a yoga pose benefits your body by increasing flexibility, strengthening muscles, and burning calories.

You also achieve the following things by doing yoga regularly:

• Perfect posture.

  Poor posture contributes to back, neck, muscle, and joint problems. It also causes unnecessary pain and degenerative arthritis in the spine. Yoga helps balance your head which gives your neck and back muscles relief. They don’t have to work as hard to support it when your head is properly balanced over your spine when it’s erect.

• Prevention of cartilage and joint breakdown.

  Prevent degenerative arthritis by giving your cartilage the nutrients it needs. When you do yoga, you’re essentially squeezing fluid out so that new fluid can be soaked up. This prevents the cartilage from wearing out.

• Protection of your spine.

  When a spinal disk gets herniated, it compresses nerves and prevents them from getting much-needed nutrients. Yoga lets you give your disks the attention they deserve. As you twist and bend forward and backward, you’re helping them remain supple. Make sure that you learn the proper pose so you don’t injure yourself while moving.

• Increased blood flow.

  Any type of relaxation exercise such as yoga increases circulation. You’ll feel it occurring in your hands and feet. Yoga helps with red blood cell production which carries oxygen to the body’s tissue. It helps decrease heart attack and stroke, too. That gives you another incentive to get off the couch and onto your mat each day.

• Lymphatic system drainage and boosts in immunity.

  Yoga drains the lymph and helps the lymphatic system fight infection. It gets rid of waste from the cells and even destroys cancerous cells. When stretching and contracting muscles, be mindful of all the good it is doing for your body. Yoga drains negative thoughts along with your lymphatic system.

• A higher heart rate.

  Yoga can be highly aerobic which gives your heart a good, strong workout. This prevents your risk for heart attack and gives you a healthy boost of serotonin which helps fight depression. Yoga makes your body and mind feel great!

It’s never too late to start a yoga practice. In fact, there isn’t much to it, but you do need some gear if you want to be successful at it. For example, you’ll need a yoga mat and loose, comfortable clothing. Athlete Beyond offers a wide selection of fitness apparel for both men and women so shopping our site gives you one less thing to do before getting started with your yoga practice.

You’ll want to wear clothing that looks great and feels great to move in. Athlete Beyond’s apparel is offered in limited runs so make sure to buy your favorite gear before it sells out. Bookmark our website and make sure to visit us often for new clothing for men and women.

Having a friend that inspires and motivates you to meet your goals is life changing. Their encouragement makes a world of difference in how you approach a task such as working out. In addition to providing moral support, they’re also by your side providing you with company. Think about how much more fun you’ll have when you have someone to talk to and work out with.

What to Do If a Family Member or Friend Can’t Help

If you don’t have an accountability buddy in mind, don’t worry. There are a number of ways to find one if a family member or friend isn’t available to work out with you. You can try enlisting the support of a co-worker or even a neighbor.

Ask Your Personal Trainer for Suggestions

If that doesn’t work out for you, your personal trainer might be able to match you up with someone who is looking to step up their workouts. You may also be able to find a group that meets up at a gym or public park to exercise together. Committing to working out with another person helps you achieve your goals faster.

Meet Your Goals Faster

Having an accountability buddy prevents you from taking too much time off from your workout schedule. You won’t want to disappoint your friend so you’ll go the extra mile to plan activities that you both enjoy and look forward to doing. Having an accountability buddy is also great for when you want to change things up because they likely do things that you haven’t tried in the past.      

Better Work Outs and Better Relationships   

Now that you have someone to hold you responsible for your fitness goals, you’ll be better able to achieve them. Not only will you get to spend more time with your friend, you’ll also have a bigger reason to maintain a regular workout schedule. The end result is a happier, healthier friendship, and a stronger, better body.

Choose the Right Attire for Your Work Outs

The right gear makes working out easier. Make sure to dress comfortably for whatever activity you plan to do. Choose attire that has some give in it so that you’re able to bend and stretch with ease.

Schedule Activities Outdoors for Added Exercise

Let your family and friends know your intentions and see if any of them are willing to meet you at the gym before or after work or school. Schedule social activities outdoors so that you get the benefit of sunshine and fresh air. Even if you don’t have a steady partner, perhaps you’ll have a few that can meet with you off and on throughout the week.

Athlete Beyond offers fitness apparel for men and women. If you and your partner need tops or bottoms to work out in, you’ll find the selection we offer to be ideal. Make sure to join our mailing list for special offers and discounts, too.

When it comes to exercising, you can never get enough time in the gym or outdoors. In fact, you’re likely to have a small window of time to work out in, and once you’re done on the treadmill, walking trail or rowing machine, you’d don’t think about it again until the next day. So, what do you do if you didn’t burn enough calories or achieve the fitness goal you set for yourself that day? You don’t stop there! You start incorporating more physical activity into your routine the best way you know how-by multitasking!

Your employer values how you get things done efficiently. Your ability to streamline tasks and make the most out of every minute of your work day is admirable. Why not apply the same logic to your workout routine? You’re going to see favorable results in very little time!

Here are some tried and true ways to sneak more exercise into your day:

• Plan your mode of transportation.

  If you’re within walking or riding distance of your workplace, why not lace up your sneakers or hop on your bicycle and continue exercising until you get to work? Not only will you save your vehicle from parking lot dings and dents, you’ll save money and the environment by walking or pedaling instead of driving. You’ll also burn calories and tighten muscles in the process.

• Make walking meetings a workplace standard.

  Why sit and talk when you can walk and talk? Propose walking and talking meetings and see what a difference it makes. Everyone who participates will feel energized, and the activity can even be worked into a workplace fitness plan where every step counts toward greater health. If there isn’t this type of meeting already in place, talk to your supervisor and the HR department to see if they’ll support your idea.

• Take the stairs.

  If there is an elevator in your place of employment, always take the stairs. Not only is it a great stress reliever, it also helps strengthen your legs. If your pedometer measures the number of stairs you take in a day, make note of the information, and gradually increase the number of times you walk up or down a flight of stairs to access another floor of the building.

• Make Happy Hour all about fitness.

  Instead of going out for drinks after work, why not take advantage of the extra time you have scheduled with your co-workers by doing something fun and active instead? Head to the park for a game of disc golf or spend some time improving your serve on the tennis courts. Not everyone will be able to join you, but those who do will be glad that they snuck in a few more minutes of exercise, too.

There never seems to be enough time in the day to do everything you set out to do. By combining tasks, however, you’re able to make the most of your schedule and still get in enough physical activity to benefit your health. Follow the tips listed above and discover new ways to get more exercise daily. Not only will you look better, you’ll feel better, too!

If you love to travel and live a healthy lifestyle, you’ll want to carry out your regular workout schedule while on vacation. Although it may seem difficult to do, it’s a lot easier when you have a plan. The following list of suggestions here serve as a guide for you so you can travel well this vacation and have healthier trips in the future.

Choose Compact Travel Exercise Clothing and Gear

The right tools make exercising on the go easier. For example, you can’t expect to put in a satisfying workout if you don’t have the proper clothing or footwear with you. Choose tops and bottoms that fit well and feel comfortable. Make sure that your shoes have good arch support and don’t slip or rub on your heels and cause blisters.

Stay Where There is a Gym Onsite or Nearby

If the hotel you’re staying at has a gym on site, consider yourself lucky. You can get in a good workout before attending a business meeting or going sightseeing. You’ll have access to a number of machines and equipment that you’re used to working out on regularly. This helps you keep up with your fitness routine without an issue.

Download Apps That Make You Feel the Burn

If you can’t find a gym, aim for the next best thing. Download fitness apps on your mobile device and work out to your choice of routine. CNET suggests Sworkit and the Daily Burn as among the best and most affordable options for Apple and Android devices.

Hit the Hotel Grounds and Get Creative

Take the stairs the next time you need to get to your upper-level hotel room floor. Walk the grounds of the hotel for several laps to burn calories. As long as you’re creative, you won’t run out of ways to get in physical activity while you’re traveling.

Jump in the Pool and Have a Full Body Workout

POPSUGAR suggests jumping into the hotel’s pool and working your entire body with some pool exercises. Not only is this a great way to strengthen muscles and burn calories, you can cool yourself off by taking one final swim the length of the pool. Make sure that you warm up by doing underwater jumping jacks and alternating high knees with treading water.

Skip the Cab and Walk to Your Next Destination

Just because you’re traveling doesn’t mean you have to stray away from your normal workout routine. By being mindful of your itinerary and aware of the area that you’re visiting, you’ll be able to pull off a regular work out without a hitch. Follow the advice listed above for a happier, healthier vacation experience.

Traveling offers plenty of new experiences for you to enjoy. That doesn’t mean that you have to change your workout regimen while away from home, though. By simply preparing for your trip by booking the right accommodations and packing the right things, you’ll be able to exercise the same way you always do which won’t disrupt your routine.

Protein gives you energy, makes you feel fuller, and helps build bones, muscles, cartilage, skin, and blood. It is a macronutrient, which means that you need a relatively large amount of it per day: about 3 servings (7oz) for men, and two servings (5oz) for women. Protein is essential to a healthy diet, and that’s why we’ve picked out our favorite protein packed recipes to share with you.

1. Mediterranean Turkey Burgers

Grilling season is almost over, but you still have time to grill up a couple of these bad boys! The special secret to these burgers is the spinach mixed in with the meat to keep it moist and tender while it cooks. It also happens to add extra protein!

2. Skinny Bell Pepper Nacho Boats

Here’s another ground turkey recipe that’ll have your mouth watering. Get your nacho fix without the fat and carbs!

3. Healthy Turkey Chili 

Ground turkey is a great lean substitute for ground beef, and it packs just as much protein and certainly doesn’t lack in flavor.

4. Chicken and Black Bean Burrito Bowl

You had us at “burrito.” Chicken and black beans give this recipe a sweet protein kick, while the cilantro lime rice takes it to star flavor status.

5. Buffalo Chicken and Broccoli Bowls

It’s like chicken wings and Chinese takeout combined—only minus the carbs, fat, and calories!

6. Lemon Chicken Skillet

Everyone should have a go-to basic chicken recipe on hand. This one is refreshing, filling, and easy to make.

7. Southern Oven-Baked Crispy Chicken

Behold: the answer to your prayers. This skinny fried chicken recipe is satisfying and finger-lickin’ good, minus the calories and fat of your traditional fried chicken. Treat yourself to seconds!

8. Egg White Pizza

Don’t skip pizza night! This egg white pizza recipe is low-carb and high-protein. Customize it with your favorite toppings.

9. Spaghetti Squash Lasagna

Mmm, a healthy lasagna alternative packed with veggies? Yes, please. This recipe tastes just as good, if not even better, than the real deal.

10. Vegan Tacos

Ready to give Meatless Monday a shot? These vegan taco bowls might just turn you veg. And rumor has it they’re Beyoncé’s favorite recipe.

11. Low-Calorie Black Bean Soup

We love beans. They’re so high in protein, and so versatile. This soup is delicious by itself or as a side or starter as part of a meal.

12. Cheesy Black Bean Stuffed Sweet Potatoes

Again with the beans. What can we say? They take any meal from decently healthy and mildly flavorful to deliciously protein-packed.

13. Pumpkin Gingerbread Protein Pancakes

Breakfast for dinner! You know you love it, and you most certainly deserve it! These scrumptious pumpkin pancakes are super fluffy, high in protein, gluten free, dairy free, sugar free, and vegan.

We hope you find these recipes useful! A healthy diet should always be accompanied by an active lifestyle. Check out Athlete Beyond for athletic wear and get moving!