Which exercises to look sexy in a dress

  Which exercises to look sexy in a dress




A girl is defined by the dress. No matter the legging and trouser for the ladies trends, a nice looking lady on a dress remains to be the best. The unfortunate bit is that not all ladies get to fit perfectly inside their dream dresses. Just when they thought that they have achieved in beauty, it doesn’t come out right. The results are admiring the nice dresses at window shops without making an attempt to buy for the outlook will not be nice. However, maybe you haven’t tried enough yet. Your body is not fixed to the shape it is right now. You can carry out some twists that are natural to change to the dress type body. Developing feminine curves, working out the shoulders, the thighs, the butts, the legs and the rest of the body should be the objective. Several exercises will help you achieve that. Check them out hereof.


Ladies don’t have to engage in intensive workouts to build sexy bodies. All they need is simple exercises but adopt consistency. So many of such simple workouts for the ladies do exist. However the choice you make will differ with what type of a dress you want to fit you perfectly. As a matter of fact, dresses have their many denominations. There are short dresses, shoulder open, thigh high split and other types. For the best fitting dress, discover your own style.

  • Squats

It’s so common that many may disregard it. It’s however one of the best for dress bodies. You don’t have to be in the gym to do these simple exercises. With legs apart, place your arms in one position probably stretching straight to the front. You can then move sideways slowly so that the entire body weight shifts to one leg fully to the bottom. Don’t rush to get back to the top. Lift the weight slowly as well back to the normal position. Then shift to the opposite side and repeat the same. You will be working out the butts, the hamstrings as well as the thighs. These are crucial body parts that determine whether a dress is for you or not. If you are in love with the thigh high split kind of dresses, this is the workout for you.

  • Stability twists

You will need a workout ball here. But that should not be a problem if at all you want to look good in a dress. In the life of a lady, beauty is everything that creates the difference between repute and failure. Even if that seems false, ladies know it from deep their hearts. Once you have the ball with you, sit on it and adopt a flat position knees being at an angle of 90 degrees. Spread the legs and extend the arms to reach out to the floor. This simple exercise will work out the core, the oblique and the abs which are all necessary for perfectly fitting midriff dress.


  • Dumbbell press

Lifting dumbbell and weights is not something you will avoid whether being a lady or a man in the gym. The good news is that they work for all, and you don’t have to lift the heavy ones. With light dumbbell, stand upright and keep lifting the weights up and down. You will simply workout the core, he arms and the shoulder. If you like the shoulder cutout kind of dresses, you will enjoy the benefit of a fabulous look in it once you are done with repetitive press workout.

  • Ball pushups

This exercise tests your balance. Instead of pushups on the floor, go for a flexible ball to maintain balance. Hold the ball tightly and spread out the legs. You can even do some kickbacks at the same time as you carry on with pushups. The chest, the arms and the abs will be fully worked out if you do repeat the exercise enough times. Lovers of front keyhole types of dress are encouraged to prefer this workout more.

The sprinter pull is the other workout that helps keep the thighs, the hamstrings and the calves at their best shapes. For mid-calf dress lovers, the sprinter pull is perfect.

So many other exercises can still work if at all there is consistency and there are targeted parts. Believe in whatever exercise you are training with and keep the fire burning.

read more

How essential are personal trainer courses?

There are various paths that you can take on your journey towards becoming a personal trainer.  Certification and post secondary personal trainer courses are most common path.  These days, certification is important although it has not always been mandatory for anyone to be a personal trainer. Most of the employers have policies that require personal trainers to be certified.  Moreover, certification is beneficial to freelance trainers who rely on word of mouth and reputation to find new business.

tough love training

Formal Education

In the past, education background was not much of an issue for personal trainers. What mattered most were their skills. Thing have changed. Most fitness centers and even other organizations now require candidates to have fitness or health focused bachelor’s degree. However professional certification at times can be substituted. These common courses for personal trainers are nutrition, kinesiology and exercise physiology.

Students might also complete fitness assessments and also learn rehabilitation techniques that help clients to recover from clients.

Personal Trainer Certification

typical trainer

Trainers can get certification through numerous professional associations that are dedicated to fitness and closely related areas. Good examples are The International Sport Sciences or American College of Sports medicine. Those who enroll are generally required to have certificate of proficiency in cardio-pulmonary resuscitation (CPR).

Qualified candidates must complete training requirements and certification exam that is set by respective accrediting organization.  When these professionals are certified, they are required to maintain their credentials by completing continuing educational requirements.

 Personal training career

If you choose to go for personal trainer courses, you will expect to make a career out of it.  Personal training involves meeting with clients personally or in a small group to help them in determining, executing and achieving physical fitness goals. They guide their clients to use weight and cardiovascular machines. They also act as spotters for their clients using free weight. When clients are training, physical trainers offer verbal motivation to help them reach their goals. Some trainers specialize in certain forms of fitness like yoga. They provide personalized instructions to clients who want to learn about or increase their knowledge in specific forms of fitness.

personal trainer assistPersonal trainer job description and duties 

Most personal trainers work at gyms and fitness centers. The spend most of their time interacting with clients at the office or on the gym floor during training sessions.  A personal trainer can train one person or a group. Working in gym does not necessarily mean getting employment. You can even start your own.

Success tips for personal trainers 

For a personal trainer to succeed, it is essential to know what a client wants to gain   by working out such as gaining muscle mass or lose weight.  It is essential for personal trainer to meet with a client before beginning to work out to discuss fitness goals and training schedule. It is also the duty of a fitness trainer to take a client for a tour of the gym facilities and demonstrate some of workouts.  During this initial meeting, a trainer might also inform a client about personal training charges and discuss payment plans.  When everything is sorted out on the first day, training for rest of days is more likely to be trouble free.

To   help clients reach their goals, it is important that a personal trainer devises a customized plan for clients depending on the goals. The plans include weight lifting exercises. During training session, it is important for trainers to observe the way clients perform exercises and make sure they do it correctly. A good trainer will also give diet and lifestyle suggestions if it has relevance to fitness plan.

Future Career outlook

 Job opportunities for fitness training    and instruction are expected to increase all over the world as people are more concerned about maintaining fitness of bodies.  People who have certifications after completing personal trainer courses now have better chances to clinch well paying jobs. For instance in United States, Bureau of Labor Statistics predicted personal fitness jobs will increase by 13 per cent up to 2022.

read more

Six health benefits of yoga that astonishes

Yoga is a disciplined mental, spiritual and physical practice that originated in India in the 5th century. This ideal mind and body exercise has been highly advanced in this modern world to provide endless health benefits. Exercising yoga has proven to provide health benefits naturally and also to maintain a good body fitness as well as flexibility. Some of the obvious health benefits of yoga include; improved concentration, peace of mind and focus.

Six Health Benefits of Yoga That Adancing and yoga for healthstonishes

Yoga is also an escape route to the busy and tiresome modern life especially to those who live in the city. For this reason, many people have been creating time for morning or evening yoga classes just to get that cool and relaxing feeling that is not easily attainable in our normal life daily routine. Morning yoga helps one to be concentrated and stay focused during the entire day while afternoon practices helps one to have peace of mind and relaxation after a tiresome day. The following are surprising health benefits of yoga that probably you did not know about.

Prevents arthritis and backaches

When your body becomes used to yoga exercise, flexibility becomes automatically obvious. In addition, this practice leads to the formation of lean muscle to body tissues especially at the arm and legs. The health benefit of increase body flexibility is that it improves your body posture. This means if your neck, back or shoulder were bend or not proportionate, they become firm giving you that awesome upright physique. Furthermore, a flexible body is less often prone to backaches. Development of strong muscle prevents the occurrence of arthritis. Bikram yoga is especially effective against this.

Helps to reduce blood sugar levels

healthy yoga

Yoga practices reduce hypertension in one’s body which helps in reducing the sugar levels of in your blood stream. Additionally, it increases the metabolism of your body which burns cholesterol and a simple sugar called fructose to produce energy. And this helps to reduce excess and unnecessary lactate dehydrogenase enzymes hence improving the functionality of your immune system.

Lowering your blood pressure

Yoga is one of the best remedy of high blood pressure and if you are experiencing symptoms of high blood pressure, Yoga works well to restore your health. Increase in blood pressure in generally caused by hypertension. Therefore, relaxation that is produced by yoga works well to reduce the occurrence of hypertension which in turn reduces high blood pressure.

A study research done by British medical journal showed the result of two people who had hypertension. One of the candidates was told to take two hours on a daily basis to do yoga relaxation while the other one continued with her daily activities. After three months, the one who took yoga relaxation had a fifteen point drop in diastolic blood pressure. The other candidate blood pressure had a significant increase.

Maintaining your nervous system

Deep yoga meditation can provide a spiritual atmosphere that can enable you to control your nervous system. However, this degree of nervous control and maintenance cannot be attained by armatures but it takes serious determination to get to this level. Scientists have monitored experienced yogis and found that they can induce unusual brain patterns and heart beat rhythms. In addition, this deep meditation can increase hands temperature to fifteen degree Fahrenheit.

This deep meditation and nervous control helps to improve blood flow in the pelvis which helps women who have been trying to get kids get pregnant easily. In addition, it helps stressed people to easily get sleep and feel relaxed.

Boost confidence and self esteem

Yoga exercise helps to reduce fat in your body, makes you attain a good physique and health. This in turn helps you to notice your truth worth which indirectly helps you to have a strong self esteem and confidence.

Eases your pain

According to several studies, it has been proven that simple yoga meditation and exercise helps to ease pain. To be specific, the asana meditation acts as a painkiller and is recommended for those who experience chronic pain. It is known to reduce pain caused by arthritis, fibromyalgia and back pain.

read more

How bicycling improves your life and health

General Overview

Diseases like arthritis, diabetes, obesity and mental illnesses are always attributed to lack of exercise. While there are so many ways of exercising your body, bicycling has proven to be the best. It is fun and accommodates people of all ages. It also allows you to merge your daily routines with your fitness exercise as you cycle your way to work, visit a friend or shop for different items.

roadside bicycling

Why is bicycling the best form of body exercise

Setting aside few hours every week to do your workouts is known to the best solution to a healthy and fit body. While other forms of exercise are known to cause undesirable injuries, bicycling is outstanding as it is beautifully designed to reduce body impact as you cycle yourself to a healthy lifestyle.

Since it involves all the major body muscles including the arms and legs, you are able to experience maximum benefits from this form of exercise.

Almost everyone knows how to ride a bicycle due to the fact that it does not need any extra-ordinary physical strength to operate. It is therefore the most convenient workout tool for health and fitness exercises.

Bicycling is not just good for aerobic fitness since it also increases a person’s strength and stamina. You can experience this as you steadily increase the intensity of your workout at your own pace.

It is also time efficient as you don’t have to be stuck in one place for hours in the name of performing body workouts. You can experience its health benefits while on your daily routine.

Cycling assures you of a fun-filled workout as you cycle your way up and down hills. It motivates you do your body fitness exercises everyday just for the fun of it. In long beach? Rent a road bike in Long Beach with Synaptic Cycles

Health Benefits from Cycling

The aerobic exercises you get from cycling means that your vital organs offride healthy fun which include the heart and lugs are kept in check. The health benefits of bicycling therefore are:


  • Development of muscles: Since all the major muscles are involved, you are sure of an improvement of all body muscles.
  • Cardiovascular fitness: your heart is the most vital organ of your body and therefore requires this type of exercise.
  • Reduced body fat: with increased bicycling, body fat is converted to energy, which is good for those having issues with their weight such as in cases of obesity.
  • Improved mental health: Cycling removes your mind from all the stressful issues that might be disturbing you as you get to concentrate on your workout and relax your mind. You are therefore relieved from unnecessary stress and anxiety.
  • Improved body stamina: To be a cyclist, you need to coordinate different body parts so as to gain balance.
  • Alleviation of joint pains and better mobility: Joint movement while cycling means that they are constantly worked on and this is important for the prevention of arthritis and improvement of body mobility, better posture and stronger bones.
  • Disease prevention and management: Arthritis, lung and cardiovascular diseases are some of the conditions that are managed by cycling.

Is there any alternative for amputees?

Although most amputees cannot use bicycles, there are special tricycles designed for them. Tricycles are peddled using hands instead of legs. With ergonomics being considered in their design, tricycles allow for good hand grip and coordinated body movement. Amputees are therefore able to achieve all the health benefits that are enjoyed by those on bicycles. Other cyclists who can benefit from this include patients recovering from strokes and other serious body injuries that might have affected their body coordination and movement.

Ways of achieving maximum health benefits from cycling

While cycling, you don’t want to experience the strains, sprains or other injuries commonly experienced with other fitness tools. You therefore need to ensure that your bicycle is well maintained and fitted with the necessary accessories to handle different surfaces you ride it on.

Just like any other reputable body fitness exercise, cycling will offer you maximum health benefits if you increase its use. Try different terrains and see how comfortable you are cycling around obstacles. Try peddling both fast and slow for aerobic benefits. You will be able to enjoy such flexibilities if you have a well maintained bicycle.

read more

Healthy Diet for Kids

Every parent should ensure that they do provide the much needed nutrients for their kids. This is to ensure that they grow properly and lead a very healthy life. Children grow and change very rapidly. These changes have a great impact on the kind of food and nutrients that they consume. There are many things to consider before you plan a healthy diet for your kids.
When planning a healthy diet for your kids, do make sure that you choose whole grains instead of white and processed foods. Children do get fed up a lot with wheat. Try different other whole grain products as well. You can go for different cereals such as oatmeal, whole grain bread etc. You can also try buckwheat, quinoa and black rice. Always ensure that your children consume at least 2 or 3 cups of low fat milk and other dairy products such as string cheese or yogurt. Some children show an intolerance towards dairy products, if so, consult your doctor to find out about the different products that they can take.

Do make it a point to reduce the Trans fat intake of your kids. Children do love processed foods but it would only make them addicted to it, not help them at all. A very healthy diet option would be avocados, seeds, fish and incorporated oils etc. Olive oil is a very healthy oil. Do include a lot of fruits and vegetables in your diet. Your children should eat different varieties each and every day. The color of the different fruits and vegetables often does indicate a different nutrient profile. You should also remember to include lean sources of proteins. The best source of lean protein would be beef, poultry etc. Non meat sources such as beans are also very good. Processed meats do have a lot of sodium and harmful fats in them.

When planning a healthy diet, this should not only be the conventional form of diet. You can try different kinds of food and food cultures at home. You can try a Chinese dish or go for a Thai dish which contains a lot of different vegetables and meat. Children would tend to show a great interest towards fast foods. You can get them more interested in different food cultures which can be a lot healthier than the traditional fast food.

Healthy Diet

The more natural, lean and healthy diet they have, the better it is for your kids. Take time to cook at home. You can also try to get them involved in tiny cooking chores. You can also have kitchen games to make cooking more interesting. Always use natural ingredients and buy them from reputed retailers. If your kids compel to eat outside, then always choose healthy food places. Order low calorie or low fat choices, such as grilled sandwiches. Always make sure that they stop eating even before they are full.

Your children do definitely need a healthy diet. It would ensure that they grow healthy and stay healthy as well.

read more

How to Choose The Best Exercise Programs

There are a number of great exercise programs that you can pick if you want to lose weight fast. However, these programs extensively vary based on period you can get positive results, gender, as well as the time you need to do them on a regular basis. Overall, the choice of program will also depend on the root-cause of the weight issue, and what kind of foods you will use during the defined period. Generally, a good program will not only help you lose weight, but totally change your lifestyle.

To begin with, it is essential that you know what issues are causing your weight increase prior to enrolling on a program and using specific exercise to achieve positive end results. Genetics, has been known to cause weight increase in both male and female. It is also a fact that food addiction is one of the leading causes of overweight and obese across the world. It does not matter of which age you are , as long as you are addicted to food you are more likely to develop weight issues.

The other factor that has been evaluated and proven to cause increase in weight is increased insulin in the body system and this can be quite dangerous to older persons. The best way to counter this issue is by consulting medical experts. They will not only advice on which particular programs to use, but also the kind of foods that are best for you. Also, leptine hormone is a top cause of obesity, and when the brain does not respond to these signals then definitely you will develop some serious medical issues associated with health.

Healthy Food

It is indisputable that children who indulge in junk foods more often develop severe obese related health complications. In many cases, they are not even aware that they are suffering, and if their habits is not stopped in good time they can die or be incapacitated in one way of another. Sugar used in our diets can lead to health risks, especially those related to diabetes or being overweight. Nevertheless, with moderation you can avoid its negative effects. 

As stated, you need to know the root cause of your weight issues in order to use specific exercise to help you shade off some extra pounds. The first thing you need to do is define your goals, so that you are able to ensure that exercises you do will help you achieve the laid down objectives. Secondly, you should have a better understanding on how much of the physical activities that you will need to engage in. This is vital as it determined whether you will meet your objectives or not. Last but not least, is to choose specific activities that can easily incorporate in your schedule. If you make a wrong choice, you will end up straining and not achieving any substantial results soon.

Good Exercise Program

A good exercise program is one that you can use and not have adverse effect on your health, especially if you have been diagnosed of some medical condition. As a matter of fact, choosing a plain is elemental to the type of exercise that you want-especially walking and running. If you opt to hit the gym, then consider your recovery time as well as equipment accessibility. If these two factors are not considered, they end up having a negative effect on the general outcome of the out come. In other words, it becomes pretty difficult to achieve your weight-loss goals. 

It goes without saying that exercise programs go hand-in-hand with proper dieting, and because of this reason you should consult your dietician. In all cases, you dietician will help you choose a program that includes specific exercise that are worth noting. Importantly, the kind of foods that you will use in order to achieve results fast.  It is with the help of a medical doctor and dietician that you are able to make an informed decision. No matter you medical condition, weight loss goals and objectives, and complexity of situation, you can always achieve what you want only if you consult and liaise with industry experts.

Healthy living 

is all about dieting, exercising, and being social in all ways. Your psychological health is as important as your physical and spiritual health. When you neglect you spiritual health, you can have issues with the other two, so meditating on the positive things of life will help you a great deal. Overall, these three must work together for the benefit of your happiness. 

read more