Top 10 Tips How To Live To 100

1.Practice yoga

It’s well-established that yoga is relaxing, but have you ever thought about the cumulative effects of lower blood pressure, less stress, a healthy weight, less anxiety, and better breathing? Well, you should: It’s a longer life.

2.Less (Calories) Is More!

After conducting studies on worms focused on caloric restriction and reduced insulin signaling, researchers at Princeton may have found the elixir of life! The results have significance in developing treatments that can also help people live longer and prevent the calamitous memory loss that is often paired with age. The molecular mechanisms affected in the worms tested are the same as those known to perform the same function in more evolved organisms (us included). By eating less- but remaining healthy- you are capable of extending your life without losing your ability to function fully. Remember to control those portions, people!

3.Run like your life depends on it.

Why? Because it may. Stanford University researchers tracked runners and non-runners for 21 years. They found that runners didn’t just get less heart disease, they also had fewer cancers, infections and neurologic diseases — and yes, they live longer. Study author Eliza Chakravarty was quoted in Time saying, “Aerobic exercise keeps the immune system young.”

How much exercise is enough to make a difference? Opinions vary but If you don’t like to run, even 20 minutes a day of any activity that leaves you breathless can boost your health, she says.

Even a moderate jog can add between five and six years to your life, according to a 2012 analysis of data from a Copenhagen City Heart study. But gains from running do hit a place of diminished returns when it comes to longevity. Researchers from the University of South Carolina found that people who run more than 20 miles a week, faster than seven miles an hour, or more than five times a week, lose the longevity boost.

Bottom line: Exercise and you may live longer.

4.Cut down on meat

A study published in the journal JAMA Internal Medicinefound that vegetarians have a 12 percent lower risk of premature death than meat eaters.

5.Spice It Up

Tulane’s Dr. Lu Qi co-led a study of over 500,000 Chinese adults over seven years examining the hypothesis that regularly consuming spicy foods improves longevity. The study showed that those who ate foods flavored with chili peppers daily reduced personal risk of premature death by 14 percent (compared to those who ate chili peppers less than once a week). Fear not: you do not have to consume peppers with every meal to reap the benefits- even once to twice a week will suffice.

But why does this work, you may ask. Well, chili peppers contain capsaicin- a compound that decreases appetite, lowers blood pressure, improves inflammation, and may reduce risk of obesity and offer antibacterial properties. Capsaicin also has the potential to against diseases such as diabetes, heart disease, and even cancer. Qi admits that more research is recommended in the subject area, but for now eat up you spicy kids.

6. Laugh a lot.

In a 2012 study published in the journal Aging, Albert Einstein College of Medicine and Yeshiva University researchers identified what personality characteristics that a group of 243 centenarians had in common. Among them? They all found a reason to laugh a lot. “They considered laughter an important part of life,” the lead researcher said.

7.Eat nuts

A study published in BioMed Central showed that people who eat nuts have a 39 percent lower risk of early death than people who don’t—and walnut eaters, in particular, have a 45 percent lower risk of dying early.

8.Climb Your Way To A Higher Education!

For those who lack a high school diploma, it may impact your health tremendously to backpack your way back to finish what you started. In an extensive study at Columbia University, researchers were able to link education to longer life expectancy. The study was from 1990-2008 and examined life expectancy by race, sex, and education.

They found major declines in life expectancy for those who didn’t complete high school, a 14.2 year difference compared to those who had a college degree. Those who are educated are generally more healthy, they tend to not drink as much, smoke less and exercise more. It’s never too late to get educated!

9.Learn to drink tea the healthy way.

Both green and black teas contain a concentrated dose of catechins, substances that relax blood vessels and protect your heart. In a Japanese study of more than 40,500 men and women, those who consumed green tea had a lower risk of dying from heart disease. Other studies involving black tea showed similar results.

Ready-to-drink teas don’t count because the catechins degrade once water is added. And some studies suggest that adding milk diminishes tea’s protective effects on the cardiovascular system; stick to lemon or honey.

10.Move to Hawaii

A 65-year-old Hawaiian will live another 16.2 years, on average. That’s compared to another 10.6 years in Mississippi, the state with the lowest longevity rankings, according to recent data from the Centers for Disease Control and Prevention.

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Sources:www.bestlifeonline.com,www.healthfitnessrevolution.com,www.huffpost.com

Top 10 Weight Loss Tips That Are Actually Evidence-Based

So much info out there how to loose weight, but what is true and what is pure myth.

Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss — and that’s true.Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories (1, target=”_blank”2).

One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water

2.Trying intermittent fasting

Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.

Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.

3.Have Barley for Breakfast

“Barley is the new oatmeal,” says Jackson Blatner.

Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That’s because the carbs in barley and rye kernels are “low glycemic index,” meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.

One caveat: “Buy hulled barely, not pearl barley,” Jackson Blatner says. The Swedish researchers used minimally processed hull barley, and they can’t vouch for the same effects for more processed forms, such as pearl barley.

4.Try WW (Weight Watchers) Diet

Although still used to shed pounds, with a focus on living healthier, Weight Watchers is about far more than its name might indicate. Its WW Freestyle program, launched in late 2017, builds on its SmartPoints system, which assigns every food and beverage a point value, based on its nutrition. The newest program expands dietary options that are 0 points from only fruits and vegetables to more than 200 foods. A backbone of the plan is multi-model access (via in-person meetings, online chat or phone) to support from people who lost weight using Weight Watchers, kept it off and have been trained in behavioral weight management techniques.

5.Eat Less Refined Carbs

Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.

If you’re going to eat carbs, make sure to eat them with their natural fiber.

6.Eating protein for breakfast

Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.

Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.

Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

7.Stock Up on Frozen Vegetables

Sure, fresh vegetables are delicious and nutritious. But faced with the need to scrape a carrot, wash and slice a zucchini, or cut broccoli into florets, many of us say, “Too much trouble!” and reach for chips instead.

To make things easier, stock your freezer with frozen vegetables, Blake tells dieters.

8.Use Smaller Plates

Using smaller plates has been shown to help some people automatically eat fewer calories.

However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more affected.

9.Eating plenty of fiber

Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.

Fiber-rich foods include:

whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
fruit and vegetables
peas, beans, and pulses
nuts and seeds

10.Turn Down the Thermostat

Spending time in a chilly house — about 61 degrees Fahrenheit — may boost the fat-burning power of the “brown fat” in your body.

Brown fat is considered “good” fat, as opposed to regular or white fat, which stores calories and tends to accumulate. Researchers believe that lean people have more of the brown type of fat, and that the amount of brown fat a person has declines with age.

Scandinavian researchers found that exposure to these chilly temperatures boosted the metabolic rate of brown fat 15-fold, helping burn more calories.

But Jackson Blatner cautions not to expect too much: “It’s not going to be any kind of a miracle,” she says. And beware if you’re the type who eats more when you feel cold.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthline.com,www.medicalnewstoday.com,www.webmd.com

Top 10 Fitness Alternatives To Get in Shape

If you hate the gym but want to get in shape this article is for you.

1.Go For a Swim

If you don’t like the gym due to your distaste for humanity, you may not like swimming in a public pool much, either.

But if you don’t have access to a private pool and don’t mind the prospect of getting elbowed by teens doing water tricks, going for a half-hour swim a few days a week will burn 207 calories a pop, as well as tone and strengthen your muscles and give you the opportunity to

Water is twelve times denser than air, which means that propelling yourself through it provides consistent resistance, safely working your muscles to strengthen and tone them. Swimming has also been shown to increase bone strength in post-menopausal women, making this workout great for helping to prevent osteoporosis.

After your swim, do some yoga positions while you’re still in the pool. The water helps support your weight as you master positions that require good balance, such as Eagle, Tree, King Dancer and Warrior III poses.Shop Fitness ProductsSports & Fitness

2. Look Silly, Feel Great

If you’re not self-conscious about exercising, Kangoo Jump shoes will spice up your typical workout. The funny-looking shoes actually add gravitational force to your body — they double the resistance of your aerobics while wearing them. Originally designed as a way to relieve the stress on runners’ joints, they reduce joint stress while still making you work up a sweat.

3.Outdoor fitness

Ideal for anyone who hates to exercise alone, these outdoor bootcamps and fitness are group focussed, with emphasis on cardio and resistance exercises to target all of the major muscle groups. They strive to make the sessions fun and varied (and suitable for all abilities), and there are held at a range of locations around Leeds, including Kirkstall Abbey, Temple Newsam and Roundhay Park.

4.Hula Hoop

Hula hoops are cheap and fun, and hooping is an enjoyable workout for your whole body.

Better yet, just 30 minutes of hooping burns 216 calories.

And if you’re up for a challenge, you can learn all sorts of neat tricks to entertain party guests.

Start with the classic hula hoop move. Put the hoop around your waist, start it rotating with your hands, then let your hips do the work.

Move your hips from side to side as if you’re doing The Bump. Do this move as long as you can, starting the hoop up again as soon as you mess up.

Next, stand with your feet staggered, one slightly in front of the other. Start the hoop and keep it going by rocking back and forth on your feet, thrusting your pelvis out and back, out and back. Keep your abs engaged while you move. Again, do this move for as long as you can, and start the hoop right back up if you lose momentum.

5. Bounce To A New You

If you thought you outgrew trampolines, think again. Mini-trampolines — known as rebounders– are taking fitness by a storm. Trampolines provide an intensive workout that you can do at home or in the gym. They’re a fun way to get your cardio in without it feeling like a chore. Keeping steady while busting a move will tighten your abs and improve leg power and strength — without increasing pressure on your joints.

6.Aerial Yoga

This unique approach to traditional yoga uses low hanging fabrics to support the weight of the body through a variety of postures, relieving pressure on the joints and offering much deeper stretches to improve both strength and flexibility.

7.Perform Intervals

If you enjoy jogging, you can get a much more effective workout by doing intervals.

Instead of going for a half-hour jog, which burns 238 calories, interval training will bump up your calorie burn to 356 calories in just 32 minutes.

Warm up with a moderately fast walk for five minutes, and then start your intervals.

The first interval is a one-minute all-out run that should make you feel like you’re going to die, followed by a two-minute slow jog that feels like heaven and gives you a chance to catch your breath. Repeat the interval seven times, and then walk to cool down for three minutes.

8. Dance Yourself Thin

Whether you’re the first one on the dance floor or an uncoordinated wallflower, salsa dancing has something to offer. The seductive dance is cardio-heavy, and an hour of dancing will torch around 600 calories. The more you practice, the more confident you’ll get. And if you’ve been looking for something to do with your partner, it’s a great workout for couples — or, if you’re single, to find a new partner.

9. British Military Fitness

It may sound intimidating but these military fitness classes are designed to cater for all abilities. Held at various parks around Leeds, the sessions incorporate cardio, strength and teamwork activities, and are run by serving or former members of the armed forces who will help to keep you motivated and on track.

10.Run Stairs

For some, running up and down stairs is nothing short of torture.

For others, the delicious burn in the glutes and legs is a sure sign that a slimmer body and toned muscles are right around the corner.

If you enjoy the challenge of running stairs, you can burn a whopping 422 calories in a half hour, as well as tone the heck out of your butt.

You can run stairs anywhere: The local stadium, the park, your office building and the steps that lead to the courthouse are all fair game.

Proper technique is extremely important when you’re running up and down stairs in order to protect your knees and joints from pain and injury.

Push off from your toes rather than your heels, and keep your movements controlled to avoid falling. Pump your arms to help propel you and maintain good balance.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources: http://www.workoutplan.com, http://www.huffingtonpost.com, http://www.yorkshireeveningpost.co.uk

Top 10 Gym’s To Visit

Some gyms are just awesome, real piece of art. So which are the best gyms to visit.

1.Tulum Jungle Gym

Tulum jungle gym is a real life fred flint stone gym. Nearly all the equipment is made of wood or stone although they still do have olympic bar and bumper plates, kettle bells, bulgarian bags, medicine balls and more functional traditional gym equipment.

2.Brooklyn Zoo, New York

Guaranteed to take your ‘floor is lava’ game to the big leagues, New York’s Brooklyn Zoo is a parkour paradise. Spread out over two floors and festooned with padded mats and enough foam pits to rival Ninja Warrior (which is also the name of one of its classes), by all accounts the staff are a deft hand at teaching novices how to jump, tumble and navigate the obstacles in the speediest way possible. The ultimate urban jungle gym.

3. Bev Francis’s Powerhouse Gym – Syosset, NY

Enter Bev Francis’s Powerhouse Gym aka The East Coast Mecca, owned by Bev Francis herself, the first woman ever to bench press over 300lbs. Impressive, right? This gym is to a bodybuilder what the selfie is to a teenage girl, an absolute MUST. Equipment here is ridiculously abundant ranging from beginner level to pro status, even including a workout area for boxing, kickboxing and submission fighting.

Baring witness to workouts from greats such as Jay Cutler, Phil Heath and Kai Greene on the regular, this place has been labeled multiple times as the go to spot for any bodybuilder either a residence of or visiting New York. Last but not least, memberships at Bev Francis’s range from short term to long term with unlimited gym use and the gym is open 365 days a year…100% pump paradise ladies and gents

4.Metroflex Gym

Metroflex Gym located in Arlington, TX. It is known that this setting assisted 8x Mr. Olympia rule the competition for pretty some time. The gym was founded in year 1987 by Dobson due to the absence of hard-core gyms and the limitations of commercial gyms that has facilitated Metroflex to gain the status of exemplifying strength on each level. You can avail exercise like chalk dust occupying the previously dense air, 100+lb dumbbells banging to the ground, and sounds of firmly fought victory paint a slightest of the set in its corridors. It is known that customers can dismiss their membership whenever they wish at no sustained cost.

5.Das Gym, Vienna

The Das Gym is so freakishly focused on fitness that they have even put chip up bars in the showers and given lockers in a nickname (Dave Draper, bitch tits, etc). If you are feeling a bit low on motivation, it has motivational posters all over the walls. Just watch the video above and you’d want to book a ticket to Vienna right now.

6.La Belle Équipe, Paris

Looking every bit as boutique as the shops on the Champs-Elysees, gyms rarely come as chic as La Belle Équipe, located just a stone’s throw from Gare du Nord station and specialising in Thai boxing. Even so, it’s hard to deny the Parisian charm that fills its cosy walls, from neat wooden shelving to light paint and uncluttered décor evoking calmness, serenity and a certain je ne sais quoi few other fitness clubs can match. People battering each other senseless aside, there are also classes tailored to help busy clients deal with stress, fatigue and self-confidence and other knock-on effects of hectic working lifestyles.

7. Original Temple Gym – Birmingham, UK

It was in the year of 1962 when Temple Gym in Birmingham first came to be and 20 years later a promising young talent named Dorian Yates (who now owns Temple Gym) entered its doors forever transforming the legacy. Temple Gym is a serious weight training facility situated in a basement, unorthodox I know, representing the belief that people from all walks of life are accepted within its walls for whatever positive change they seek, something that we can all get behind.

Old school training equipped with the latest technology is the perfect description for this place which due to its presentation, feels like you’re getting the workout of your life in a dungeon laced with a hardcore ambience. Did I mention this gym is home to original Nautilus equipment? Contain your excitement folks! All in all, if it’s good enough to have helped 6x Mr. Olympia Dorian Yates build a physique even Superman secretly envies, then it’s more than good enough for you.

8.Gold’s Gym

Gold’s Gym is a series of global co-ed fitness centres (usually denoted to as gyms) from America formerly initiated by Joe Gold in Venice Beach, located in California. The gym showcases an extensive collection of group exercise classes, exercise tools, and personal trainers to help you out clients. Presently, Gold’s Gym assures to be the biggest series of unisex gyms all over the world, having over 700 locations, situated in 37 U.S. states, in Washington, D.C. and also in 20 different countries. It is known that Gold’s Gym owns a membership of over three and a half million, divides equally between female and male customers. This gym has transformed from one founding to a big chain, but the major location many people desire is the one located in Venice, California.

9.Third Space, London

Third Space operates some of the best gyms in the UK, with multiple centers in the city of London. The luxury fitness chain has tons of equipment, space, and well-trained instructors. You get your own concierge. If you have some extra cash flowing out of your pocket all the time, you can buy their VIP membership where you get private massage chairs and laundered gym kit.

10.Oxygen Gym, Kuwait

Started by Bader Bodai more than a decade ago, the Oxygen Gym is so large that just taking a tour of the gym would be like breaking a good sweat on the treadmill. Bodai now has four Oxygen Gym centers in Kuwait, each of them well equipped. No wonder Bader Bodai has been able to turn the Kuwait Bodybuilding team into one of the best in the world. Besides cardio and free weight training areas, it also has sauna rooms, prayer rooms, and a parking lot.

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