Sunday, June 10, 2018

Do You Really Need to Perform Squats?


Being a trainer, I often hear from newbie body builders that squats hurt their knee, lower back, or hips, and sometimes all of them together. On contrary to popular beliefs, squat is not the reason why these people experience pain, the pain is caused by regular activities especially from sitting for long hours. Sitting all day may cause a tight back, weaker core or glutes.

Reasons why squats may cause pain
 


 The gluteal muscle is the main extensor of the hip, and it is the reason why it plays a major role in squat exercises. If the glute are not strong enough to support the up and down movement, the other muscles are forced to do more work than what they are supposed to do.

 

Another reason why people experience pain or hard time when doing squat is because they have weak core. The core is relatively important to maintain a proper squat position as you need to keep your spine in neutral position all throughout the lift. Having a weak core will make it harder for lifters to keep the torso in upright position, and this cause them to lean forward making the spine lose its natural arch.


Most of us spend so much time in a sitting position due to our work or daily activities, and this causes our hips and upper back (thoracic spine) to lose its natural mobility. Tighter hips and spine are very noticeable as it can causes a bad habit of leaning excessively forward making it harder for lifters to perform and complete their squats. When the spine was forced out of its natural position, it is the time when you will experience lower back pains.

Now that you know why you are having a hard time doing those squats, it’s time to fix it.

Maintain a proper form

 


People are built differently and it’s the reason why it is hard to give suggestion on how you should keep your form, but the most ideal thing to fix it is by watching videos and try out what feels natural to your body. Continue doing your squats starting with a light load and increase it only to the point where you can still maintain your form.

Strengthen your core and glutes



There are several exercises that can help you strengthen your core and glutes. I normally shift my daily exercises like for example; I’ll do a full core training this day and perform glute training on the other day. There are times when I do both at the same day depending on how I feel. One of my favorite glute training is the glute bridge where I need to lie on my back while my knees are bent and keep my spine in neutral position, then I’ll have to lift my hips in the air. You can add weights to your hips if you wanted more resistance. For core exercises I normally do the crunch, vertical leg crunch, v-ups, side plank, etc.

Don’t quit your squats

 
People normally stop after experiencing body pains or soreness in muscle, but it is actually a good sign. The soreness in muscle is called DOMS and it is the process where the muscles adapt to the new activity making the muscles stronger. Just remember the quote “no pain no gain”.

Tuesday, May 22, 2018

Tips for Solo Traveling As a Woman


A lot of women are afraid to travel on their own. And this isn’t really surprising. There are places that can be rough. You will never know what could actually happen. So if you really have that urge to travel but you are too afraid to do it on your own and mainly because you are a woman, here are some tips that you can use.

Know how to reach the authorities



One, you want to make sure that you have the number of authorities in your phone. This can make things easy in case someone tries to follow or harass you. You also want to be aware of where the nearest police station is.

Have a whistle


 
It is always a good idea to have precautionary measures. Be sure that you carry a whistle not only in your pocket all the time but even in your backpack. In fact, a lot of backpacks today are designed to have a whistle that can come in handy not only in order to attract other people’s attention when you need help but to also let other people know where you are in case you are doing outdoor activities and you’ve somehow lost your group.

Plan where you are going

 

You want to make sure that you are going to plan where you are going. You want to check the culture of the place when it comes to women. There are some countries that are simply sexist or don’t have too much respect for women. Also, you have to consider the crime rate in the place where you are visiting. These are just some of the things that you want to consider even before you buy your plane ticket.

Communicate with your loved ones

 


You also want to make sure that your loved ones know where you are going. This will help you stay away from trouble. In fact, you want to call your loved ones every day or just send them a message just to let them know exactly where you are going for the day.

Stay away from doing anything illegal

 

You also don’t want to cross the law. You may want to respect the culture of the country that you are visiting and be sure to not do anything illegal. You want to make sure that you are aware of their laws. A lot of tourists forget these things and simply visit the country thinking that they can do whatever it is that they want.

Stay in a place with low crime rate

 

Crime rate matters. You want to stay in a place that is safe. A lot of female travelers even go to hotels in order to make sure that they are safe for the night. You want to make sure that you are also going to take a closer look at the reviews of the hotels and even the Airbnb where you are staying. This can help keep you safe.

If you are traveling solo as a woman, be sure that you are extra careful all the time. By following these simple tips, you will be able to enjoy your travel experience better.

Thursday, April 12, 2018

What Are Internet Marketing Strategies You Should Know As a Beginner?

Is internet marketing your weakness? You have to understand that internet marketing today can be used in order for your business to compete with other companies that have a larger marketing budget. It is crucial that you take a closer look at the right internet marketing approach if you wish to be relevant in your niche. So what are the things that you should know especially for a beginner?

Invest in the right content



You have to understand that content is the means which you can communicate with your audience. You have to make sure that you are going to invest in the right copywriter who can craft informative and catchy copy for your site. It is also important that you know exactly how it can be used in order to rank your site. By having the right keywords, and writing about the right topic at the right time can all make a huge difference in the long run.

Link building



You have to also understand that link building is still important. But of course, you have to be sure to do things in a very smart manner. You want organic links. You also want to make sure that you are going to just link towards highly reputable websites. If not, this can be very problematic. You don’t want Google to de-index your website.

A Mobile-Friendly Web Design

You have to understand that your web design is important. It is part of your brand’s personality online. It should be a reflection of your branding. But of course, web design today is also tricky. You have to understand that you should always prioritize a mobile-first design considering the reality that a lot of people today are simply using their mobile devices in order to connect to the World Wide Web.



Aside from a mobile-friendly design, you will also have to consider different things such as how users feel when using your website. Is it easy to navigate? Does it offer information that they need without frequently asking you questions?

Social media



You will also have to consider using social media wisely. You have to understand that given the number of platforms, you really don’t have to use all of them. A lot of brands actually make use of just one or two social media platforms in their marketing. You will need to understand that different platforms will have different rules how you are going to use them. For instance, if you are going to use Facebook, you want to be sure that you don’t just spam your followers. For Instagram, it is a good idea that you have a theme.

Email marketing



Often times, a lot of people forget about their email marketing. Email marketing is crucial considering that people are checking their emails not only on their laptops but even on their phones.
You have to understand that internet marketing is quite tricky. You have to understand that there are many facets involved in having an effective internet marketing strategy. These are just some of the most useful things that you can do if you are a beginner.

Sunday, March 25, 2018

How To Like Healthy Foods

You are what you eat. Unfortunately, the access to unhealthy foods is making people have a hard time to eat healthily. Eating healthier can be tricky especially if you are used to eating foods that are fried and are not really nutritious. What you have to realize is that you are putting yourself in danger by not eating healthy meals. So how exactly are you supposed to eat healthy foods? How can you get used to this?

Learn how to cook
 


The very first thing that you should learn is how to cook. There are a lot of recipes out there. However, you have to know exactly what a healthy meal is. You want to study exactly how a healthy meal is prepared. This way, even if you are just home alone, you can already have access to the best tasting and highly nutritious foods.

Prepare your own meal




It is important that you prepare your own meal if you are serious about eating healthy. You want to make sure that you have proportioned your meals for the rest of the day. This way, you will not be taking anything else. If you will look at the cost of this habit, you are actually saving a lot of money in the long run if you do this.

Check the foods that you can eat
 




You want to make sure that you are going to check the food that you can eat and the food that you can’t eat. You want to do your best to avoid eating foods that are unhealthy and those that can increase your risk. You also have to understand that you will have to talk to a doctor and a dietitian in order to have a real score on what you should be eating.

Don’t take away your cravings immediately




If you are going to take away your cravings immediately, let’s admit that this can be difficult. You want to know the easiest craving that you can eliminate immediately. By knowing this, you will be able to just pick one and not suffer when it is gone from your usual diet. Perhaps, you also want to find an alternative. If you are used to drinking soda, then maybe, you can replace the soda with fruit juices that can help give you the necessary micronutrients that your body needs.

Keep a food diary
 

You want to make sure that you are going to have a food diary. What makes a food diary handy in this type of situation? A food diary allows you to know the things that you have eaten. You will also figure out the times that you are tempted to binge. This is an important strategy for you to eat healthily.

Eating healthy is a must for a lot of people. In fact, if you are already overweight or if you are suffering from cardiovascular conditions, then it is a good idea that you reevaluate the foods that you take. By doing these things that we have mentioned, you can eat healthy foods with ease.

Wednesday, February 21, 2018

Simple Ways On How to Travel Without Being Broke

Planning to travel soon? Keep in mind that a lot of people want to explore different parts of the world. Unfortunately, you have to be wise about it. If you don’t want to end up with debt after your vacation, then you have no other option but to take a closer look at these tips.




Do you really want to end up traveling only to find out that you don’t have enough money when you get back? You want to be responsible when it comes to your expenses. Here are some ways on how to travel without being broke.

Having a remote job




There are many hours that you will spend waiting for things to happen in the airport or even waiting for good weather to reemerge while you are traveling. Have you ever wondered if you could actually work and earn some money during the days that you aren’t doing anything? The good thing is that you can go anywhere and be able to earn extra cash.

Plan where you want to go

 

If you are going to travel in South East Asia, then definitely, you can save some cash while you travel. You always have to make sure that you evaluate the cost of living in a particular place before you even decide to travel. You want to evaluate your options from food allowance to where you are going to stay.

Travel with other backpackers



Another great strategy is to travel with other backpackers. Backpackers are known for living on a budget. In fact, a lot of backpackers stay in budget-friendly accommodations and stick to some great deals along the way. If you are quite new as a budge traveler, you can learn a lot from these kinds of travelers themselves.

Plan ahead



The last thing that you want as a budget traveler is to buy an expensive flight that is coming in a week. What you want is to buy at least six months prior to your trip. This will allow you to get the best price for the flight. Also, you will be able to find the right accommodation for the best price.

But of course, you will have to do a lot of research. Keep in mind that this will all be worth it if you end up getting the best deals around. In addition to this, you can prevent problems from occurring along the way if you plan things ahead. Regardless if you are traveling alone or with someone, planning ahead can have countless benefits. You will also be able to find out the best travel options along the way.

Read a lot of reviews



If you want the best experience, reviews can be the best option that you have. You will be able to learn a lot from other travelers and avoid the problems such as money-grab businesses.

If you are looking to travel without spending so much, you will simply need to prepare for everything early. Also, you want to choose the best options that fit your budget. In fact, it is also a good idea to assess your means before you go crazy with your travel.

Tuesday, January 2, 2018

Tips How to Reach Optimum Fitness

Becoming fit is clearly a common goal for a good number of people. However, most people fail to achieve this given the reality that it is quite easy to eat unhealthy foods and have an idle lifestyle. What you can do is to take a closer look at these tips that can potentially help you improve your fitness level.

Sleep for 8 hours a day

Rest is a physiologic requirement that most people forget. In fact, even professional athletes tend to overwork their body. What you want to do is to sleep at least for eight hours a day. This allows the body to recover especially after a long day of work.
Also, you might want to consider sleeping in the dark. This can help the body produce melatonin that not only induces sleep but can even be used in helping the body to recover.

 




Consider lifting weights 
 



Lifting weight is one of the best things that you can do in order to ensure that you reach your optimum fitness level. Lifting weights can help develop muscles. By developing muscles, not only are you protecting the body but it also helps you with your mobility.
There are programs that you could use specific towards building strength and not focused on sculpting the body. So how many times should you be lifting weights in order to improve your fitness level? You will have to work out at least around 3 to 5 times a week in order to see the difference.

Track your progress 
 




You also want to make sure that you are going to track your progress. It is possible that your body is going to hit a plateau as well. Be sure to know when to switch your program and when to incorporate things that can help give you better results. You can try small variations of your movements and see how it can actually challenge your body.

 





Make use of supplements







There are many supplements that you can choose from today. Among the popular ones include protein supplements as well as vitamins. You can also turn to antioxidants in order to make sure that your body can fight against stress and chemicals.

Drink a lot of water

 

One of the reasons why people tend to crave a lot is due to the fact that they don’t drink a lot of water. You want to drink at least two liters of water in a day in order to stop the body from craving. If you are living an active life, then you are most likely required to drink more than 2 liters of water.

Plan your meals






If you believe that fitness is simply because of exercise, that’s where you are mistaken. You need to plan your meals days before in order to prevent yourself from eating unhealthy foods that are just conveniently available out there. You want your meals to have a balanced content of protein, foods that are high in fiber, and whole grains. Following this simple rule can help give you the fuel that you will need for the rest of your day.

Monday, October 23, 2017

The Best Recourse of Getting a Vacation Rental Property

Vacation rentals are well known to offer great deals where you can get more out of your money; bigger room space, complete kitchen facilities, having the right amenities and furnishings based on your needs, and being able to choose the perfect location in the city or town you wanted to stay. Vacation rentals are also great for accommodating huge groups like family gatherings or a getaway with your friends. However, no matter how good it seems nothing is perfect and there are still risks we need to be aware of. Of course, we don't want our long-planned vacation to be ruined so it's better to be well educated and informed before booking a vacation rental place.

Make a thorough investigation about the property

The worst thing that may happen if we rent on impulse is getting an uninhabitable place where the furnishings are old and rotten, broken utilities, bad neighborhood, and we can't even reach the owner for a refund.




Take note that if you're going to rent a property you are paying the price in full and in advance, so it's a huge disadvantage if you encounter a problem and you don't even have a legal recourse. It's best to minimize the risk by making a thorough research about the property you had your eyes on. Also, know where you are getting it from; is it from a legit vacation rental firm or a crooked rental agency. Google will be your best friend when making these researches, as you can read reviews about the property as well as the agency if you are getting the property through them.

When considering a vacation rental, it is best to choose an agency that handles a curated list of units or book from a well-known vacation rental hosting website like Airbnb, where it's easy to look for reviews from previous tenants or customers. This way, you know that you are protected by their terms and agreement so in case of unfortunate scenarios, you will have a legal recourse.

Minimize the risk by hiring a vacation rental consultant


If you're a busy person and you don't have time to go through all the nitty-gritty details of renting a property or someone who's not really familiar with the place, and just wanting to have a peace of mind during the span of your vacation then consider hiring a vacation rental consultant.

What are their responsibilities?

•    A vacation rental consultant will be the one to organize your travel from beginning to end.
•    The consultant will provide the most suitable travel package or service based on your wishes and needs.
•    Will be covering issues from cost of living in the area, getting promotional offers for tours, information about the destination's holidays and events, and even check the best weather condition for you to travel.
•    Vacation rental consultants also have connections from key persons that can make your vacation seamless.
•    In case of unfortunate incidents or problems, they will be the one to process a refund if possible.
All in all, a vacation rental consultant's job is to make sure that your trip will be seamless and worry-free, and all you have to think about is the activities you wanted to do during the whole trip. You've been planning this vacation for a long time so make it count and take no chances!