Fitness Trends for 2017

The fitness industry is currently thriving like never before, and, as more and more people strive to keep their bodies in shape, the industry is being pushed to really up its game. While 2016 saw many interesting trends make an appearance, 2017 is set to be more exciting than ever, with plenty of new trends to inspire the masses to take more of an interest in fitness.

Workout Apps
Fitness apps have been exploding in popularity recently, and you are likely to see many more workout apps created in 2017. These enable users to engage in an exercise routine wherever they may be, whenever they have a bit of time to spare, giving them a convenient and extremely cost-effective way to work out.

Live-Streaming Fitness Classes
For those who do not live in a big city, you have likely been frustrated at the lack of variation in fitness classes near you, but, thanks to technology, this is soon to change. Rather than having to opt for yet another DVD workout or YouTube tutorial, these live-streaming sessions will take place, in real time, on platforms such as Facebook and Periscope, and will be broadcast from some of the hottest fitness studios around.

Woman working out in adult playground
Adult Playgrounds
Adult playgrounds have been popping up quite a bit this past year, but you can expect to see them take quite the surge in 2017 as they become much more mainstream. These outdoor gyms are not just appearing in public parks as you would expect, but can be found in many more unusual locations, from office roof terraces to spacious sidewalk spots, ensuring that everybody is able to easily access one.

Functional Fitness for the Elderly
Fitness levels can really begin to decline with age, unless an active effort is made to prevent this. In 2017, there is likely to be quite the rise in fitness classes for the elderly, but rather than them being standard fitness classes, these will be focussed more on functional fitness. This means focussing on areas such as strength and balance, as well as joint mobility and general mood, all of which will significantly help to elevate daily living standards for this generation.

Outdoor Obstacle Courses
While intense outdoor bootcamps may be declining in popularity, outdoor obstacle courses, such as the Tough Mudder, are steadily on the rise. The majority of these that are currently available are more suited to those with advanced fitness levels, but the newer courses that you will see next year will make this activity available to all.

Woman boxing
Boxing
Boxing has always been loved by many, but it was often difficult for beginners to become involved with this sport. 2017 sees that beginning to change, not only with the introduction of boutique boxing studios, which practice a no-contact style of boxing, but also due to the increasing number of beginners classes that are now being hosted by traditional boxing gyms.

Fitness is key when it comes to healthy living, and an increasing number of people are beginning to become aware of this. Thanks to this mainstream attention, the fitness industry is now witnessing a surge in adrenaline-pumping trends, all of which promise to help keep your body, and mind, in perfect condition.

What You Can Teach Your Children About Healthy Living

children eating healthy food
Helping your children to develop healthy living habits while they are still young will really set them up for success in the long run. From educating them about food to making exercise fun, these are a few ways in which you can easily teach your children about how to live a healthy, and happy, life.

Food Education
Many schools do not include modules on healthy food and nutrition in their syllabus, meaning that it is up to you as the parent to ensure that your child learns as much as possible on this subject. There are so many ways to do this, and it is best to use a variety of methods to ensure that they do not become bored. Taking your child grocery shopping with you, and then helping them to prepare a healthy meal by themselves, will teach them about making healthy food choices when shopping, while learning how to read food labels. For those aspiring young chefs out there, help them to create their very own cookbook that features healthy recipes, and introduce them to some television personalities that promote healthy eating, so that they have positive role models to look up to.

mom and kid exercising
Make Exercise Fun
The recommended amount of physical activity for children is one hour a day, but with children these days spending more and more time indoors, this can be quite difficult for some parents to implement. The key here is ensuring that physical activity is always fun for your kids, and perhaps starting off with a smaller amount before gradually building this up as their fitness levels improve. There are many activities out there that children can get involved in, from dancing to cycling to team sports. For younger children, fun games such as tag or hide and seek will keep them on the move, while older children may enjoy the challenge of a fitness app that tracks their steps.

Positive influence
Be a Positive Influence
Your children will look up to you as a role model, so you need to make sure that you are providing them with a positive influence to follow. This means that, not only should your children be making healthy food choices and staying active, but so should the rest of the family. By working on a healthy lifestyle together, you will increase your chances of success, as you will have so much extra support, and it will also help with family bonding. When it comes to picking out rewards for your children, do not veer towards the standard, unhealthy, choices, such as extra television time, and opt instead for a reward that is in line with your healthy living practices, such as a family outing to the local national park.

As a parent, there are many ways in which you can encourage your children to be making healthy choices from a young age. By doing so, you will be helping to set healthy habits that they will be able to carry with them for the rest of their lives.

You Can Be Physically Fit

Keeping your body physically active is vital when it comes to good health, with studies showing that regular activity can go a long way when it comes to reducing the risk of heart disease and stroke, which are two of the nation’s biggest killers. From aerobic exercises that benefit the heart, to muscle strengthening activities that boost stamina and flexibility, working on building your physical fitness will bring about a range of benefits to your body.

Women exercising
Aerobic Exercises
Aerobic exercises keep the larger muscles in your arms, legs and hips moving, which, in turn, will make you breathe deeper and faster. This then increases the amount of oxygen that your blood is able to carry, and, with your heart beating faster, boosts blood flow to your muscles and lungs. Aerobic exercises will hugely benefit heart health, and there are many that you can choose from. For those who are not yet physically fit, walking is often the best aerobic exercise to start off with, as not only is it free and easy, but it is also quite a social activity. If you find yourself needing some extra motivation, there are several walking programs that you can sign up for, and these are proven to help increase success rates. Other aerobic exercises that are fantastic for the heart include biking, swimming, jogging, rowing, dancing and climbing the stairs.

Woman lifting weights
Muscle Strengthening Exercises
Engaging in exercises at least twice a week that strengthen the muscles is not only recommended by the US Department of Health and Human Services, but also by the American Heart Association and the American College of Sports Medicine. The reason for this is due to the way in which improved muscle strength is able to prevent bones from weakening with age, otherwise known as osteoporosis, cuts back on age-related muscle loss, and boosts an individual’s range of motion. For many adults and seniors, muscle strengthening exercises are just as, if not more, important than aerobic activity, and both of these should be incorporated into your weekly schedule. There are a number of activities that can help strengthen your muscles, from yoga to weight exercises to resistance training, with each activity improving muscle strength in different ways.

Minimum Amount of Exercise Needed
While exercising every day is always going to be the most beneficial, there are different recommended amounts depending on the health issue that you are hoping to address. To give your cardiovascular health an overall boost, you should be engaging in at least 150 minutes of moderate-intensity aerobic activity over the course of the week, or 75 minutes of vigorous aerobic activity. You should also be including muscle-strengthening exercises two days a week, although this should be increased if you feel that your age puts you at a higher risk. When it comes to lowering cholesterol and blood pressure, 40 minutes of activity four times a week should be sufficient, but if this seems as though it may be too challenging for you, set yourself some shorter goals and work up to the optimum amount.

For those that live a relatively sedentary lifestyle, becoming physically fit can seem like an uphill battle. However, everyone has to begin somewhere, so start off small and work your way up until you have managed to reach the fitness level that you have aspired to.

New Styles in Fitness

When it comes to working out, there are always new types of fitness classes being created, designed to keep you energized and motivated. From exciting new classes to workout trends that are set to take over, these are some new fitness styles that you simply have to try.

Women in an exercise class

Small Group Training
Up until now, those seeking workout guidance would either join a fitness group, or hire a personal trainer. Small group training is a concept that combines both of these, utilizing the environment of a fitness class but with smaller sized groups, designed to speed up the way in which you progress, and keep more of the focus on your own individual goals. Classes are usually restricted to around eight people, and each participant will be able to receive one-on-one training during each session, helping them to train much more effectively.

Free Dancing
There are countless fitness classes out there that make use of various dance moves, teaching participants structured techniques in order to ensure that everybody is getting a good workout. However, a new type of dance class seems to be increasing in popularity, and this one completely does away with all of those prescribed steps. Instead, powerful, hip-shaking music is played, and participants are encouraged to move their bodies freely to the beat, in any way that they feel comfortable. The concept of these classes arose from the idea that each body is unique, meaning that there should not be a one-size-fits-all workout class, and, with the intense amount of cardio you will be receiving from each class, you are still guaranteed a healthy session of exercise.

Woman doing yoga on a hike

Hiking Yoga
The beach yoga craze has officially been and gone, and a new sort of yoga is now taking the fitness world by storm. Hiking Yoga originated in San Francisco in 2009, but has only recently been making waves around the world. The original sessions were 90 minutes long, with instructors leading students through three miles of extraordinary nature trails, stopping along the way, at particularly scenic spots, to practice some yoga. The beauty of Hiking Yoga is, no matter where in the world you do it, you are guaranteed a different experience, and will enjoy the cardio benefits of hiking, plus the mental benefits of yoga, along with the health-boosting benefits of fresh air.

Barre Classes
Barre classes have been growing in popularity over the past couple of years, and this shows no sign whatsoever of slowing down. Incorporating the use of a ballet barre, as well as maybe a couple of ballet moves, these classes bring in techniques from many other dance and exercise styles. Borrowing methods from yoga to Pilates to functional training, barre classes have the ability to help you to exercise many different muscle groups at one time, and, when accompanied with high-energy music, is always a fun workout.

It is common knowledge that working out is vital to a healthy mind and body, and, with many more people now recognizing the importance of this, there are an abundance of fitness classes popping up everywhere. However, for those who want to try something different, choosing one of the above styles of classes, whether it may be a yoga hike in the great outdoors or working out in small groups, will guarantee you some positive results.

Living a Healthy Lifestyle

Woman meditating

There are a number of different factors that contribute to a healthy lifestyle, from the food that you eat to the amount that you sleep. While this may be common knowledge, putting these ideas into action is often more difficult than it might seem, so take a look at these following tips to help you get started.

Go Primal
Diet fads come and go, but the one piece of information that has never changed is that unprocessed foods are the best when it comes to staying healthy. Nicknamed as the primal diet, a diet made up of fruits, vegetables, nuts, seeds, meat, fish and eggs is ideal, and keeping the primal imagery in mind will help you to avoid anything that is processed or filled with sugar.

Positivity
Keeping your mood uplifted is essential when it comes to a healthy lifestyle, as stress can lead to a number of different health conditions. There are many ways to bring positivity into your life, from engaging in new activities with friends, meditation and reflection, or even doing a kind deed for someone else. You should also try to laugh more, as studies have shown that not only does this keep positivity high and stress levels low, but people who laugh more usually outlive those who do not.

Woman walking

Choose to Walk
Research has shown that some of the health benefits of daily exercise include an increased life span, a reduced risk of a multitude of diseases, and higher bone density, yet this is something that many still avoid. When it comes to traveling short distances, choosing to walk over taking a form of transport can make a huge difference, as can taking the stairs instead of the elevator.

Eat the Rainbow
When it comes to fruits and vegetables, the greens are often the ones that are most heavily promoted, but you really need to be eating a wide variety. To help you to remember to do so, try to make sure that you are ‘eating the rainbow’, consuming a fruit or vegetable of each color each day, as the different colors all indicate different nutrients.

Woman sleeping

Go to Bed Earlier
The time when you are sleeping is when your body works to heal and regenerate, meaning that if you are sleep deprived, even for just a couple of nights, this can begin to take a serious toll on your health. The optimum amount of sleep is around eight hours a night, and a simple way to ensure that you are sleeping for this long is by going to bed at around 10pm, making sure that you turn off your computer and any other electronic devices, as this will drastically interfere with your sleep quality.

A healthy lifestyle does not need to be at all difficult, and it is usually possible to just tweak your current lifestyle in a few ways in order to make it slightly healthier. From spending more time planning your meals to ensure that you are eating a good variety of foods, to sticking to a strict schedule when it comes to bedtime, these tips are all easy to follow, and can have a significant improvement in your overall health.

Tips for Living a Wellness Lifestyle

For those who want to make long-lasting improvements to their health, it is usually necessary to make drastic changes to your lifestyle. From a healthy body to a balanced mind, these tips will help you to live more of a wellness lifestyle.

Exciting but Healthy Ingredients
The foods that you put into your body have a huge impact on your overall health, but the idea of healthy eating can often put many people off from a wellness diet. However, rather than focussing on the foods that you should not be eating, try to seek out new and exciting foods that are nutrient dense, because there is a whole world of fascinating, and extremely tasty, ingredients out there.

Woman seasoning fish with herbs

Herbs Instead of Salt
While a portion of herbs may be small in size, they are absolutely packed with antioxidants, are able to reduce blood pressure, and can often be a great replacement for a big shake of salt. For a sweet and spicy flavor, ginger, cardamom and cinnamon are great, while Italian seasonings work well for a light lunch. For stronger flavors in the evening, opt for basil, thyme, pepper, or garam masala.

Reduce Stress
Many may think that stress is just a mental or emotion condition, but it actually physically affects the body in many detrimental ways. In order to avoid this, you need to take steps to severely reduce the amount of stress that you experience, whether by meditating every day or by identifying the factors that cause you stress, and working out how best to eliminate them.

Woman exercising

Daily Exercise
The healthiest people out there are the ones that have some sort of exercise each and every day. Exercise does not need to be boring, and there are so many different forms of it that just about anyone can find a way to exercise that excites them. From learning a new water sport to signing up for a gardening club, staying active, and outdoors as much as possible, will help you to achieve a wellness lifestyle. As long as it gets your heart pumping and your joints moving, it will not be long before you begin to see the benefits that your regular exercise is bringing to your body.

Overhaul Your Morning Routine
Your morning routine sets the tone for the rest of the day, and can have the effect of either building you up to be as productive and efficient as possible, or going in the opposite direction and wrapping your brain in a thick, dense fog. There are many ways to improve your morning routine, from taking five minutes for some peace and quiet to lower stress levels, to sipping on a glass of warm lemon water to give your body a hydrating boost to organizing your home in a way that makes life more convenient for you in the mornings.

It is so important to take care of your body, but many people make lifestyle choices that do just the opposite. By implementing each of these tips, you will soon be well on your way to living a wellness lifestyle, and enjoying the many benefits that come with this.

Showing Off Your Muscles

A toned body deserves to be shown off, and there are certain styles of clothes that are able to do this much better than others. Whether you want to flaunt your toned legs or your defined shoulders, these are the best outfits in which to do so.

Woman wearing a strapless dress

Strapless
For those who want to show off toned shoulders or arms, strapless garments are the best way to do this, as they really let your upper body frame the entire outfit. A strapless maxi dress is a style that can be worn for both day and night, and if you choose a design that features an embellishment or certain details at the top of the dress, this helps to keep the focus on your shoulders and arms. When it comes to the upper body, the shoulders are the most important muscles, and defined shoulders can make a huge difference, even if your arms are not as toned. When exercising your shoulders, be sure to keep all of your workouts well-balanced, making sure that you do the same amount of pushing as you do pulling. This ensures that you strengthen your back as well as your shoulders, preventing your shoulders from overworking and your back from weakening.

Cut-Outs
It can be difficult working out just how to show off your toned abs without having to wear a crop top, but a dress that features cut-outs around the stomach is perfect for this. Since you will not be baring that much skin, your outfit will always look classy, but still be able to expose those stomach muscles that you have worked so hard for. While many may believe that crunches are usually the best way to tone up a stomach, this is not true, as crunches only target the front and sides of the abdomen rather than the muscles of the core, which is what is needed for properly defined abs. Instead, put together a customized workout that incorporates a side plank, the alligator drag, and walking while in the push-up position, as these three moves will really help to tone up your stomach.

Woman wearing a skirt

Bare Legs
Short dresses and skirts are a great way to show off your legs, but you need to be sure to cover up the other parts of your body to keep the outfit balanced. To bring even more attention to your legs, opt for a dress that has draping around the waist, which then falls away to reveal your toned legs. To make them appear even longer, pair this dress with strappy sandals or delicate shoes, rather than anything chunky or heavy. When it comes to toned legs, lunges are one of the best exercises to get them into shape, as are squats.

A toned and defined body usually takes quite a bit of work to achieve, and it is always a good feeling to be able to show off the results. Wearing outfits that show off your muscles will also help to keep you motivated during future workouts, as you will be able to see the fantastic results much more clearly.

Wearing Makeup to the Gym: How Much Harm Does It Really Do

Opinions on wearing makeup to the gym are incredibly varied. Some women swear by it, but others will go on and on about horror stories they’ve heard. It makes it difficult to tell what the facts are so that you can make a decision for yourself. Fortunately, OROGOLD can offer you a few simple tips and explanations as to why there are so many opinions. None of these will surprise anyone who invests their time in a good skin care routine, but it might never have occurred to you to think about what you knew in these ways. You can wear makeup to the gym. The catch is that you need to apply your skin care smarts when doing it.

Woman working out in a gym.

Pores and Exercise
If you’ve got problematic skin, then you likely already shy away from heavier makeup most of time. It can clog up your pores and make you more prone to breakouts. These principles apply to people with less problematic skin when working out. If you’re wearing foundation to the gym, then you won’t be able to swear and particular foundations are likely to sink into your pores as they open up from exercise. The fact is that the exercise itself is part of a healthy overall body and skin care routine. Body heat and sweat will open up your pores and make post-exercise exfoliation and skin care even more effective than skin care without exercise. However, you can’t wear foundation. You also run into the problem with foundation that sweat can make it run and disrupt your look in various ways.

Woman at the gym

Minimal Makeup
Sweat isn’t just going to mess up foundation though. This means you need to think about what kind of makeup you want to use at the gym. Focus on the smaller things that you can do. Focus on lip gloss or color that lightly complements your face rather than dramatic colors. Similarly, go for simple eye makeup. Eyeliner and mascara are fine, but you can do without eyeshadow. The trick with eye makeup is that your eyeliner and mascara need to be waterproof. Sweat will probably get in your eyes if you’re exercising, and non-waterproof eye makeup is likely to run. This isn’t a foolproof way around the problem though. Wear a headband or another means to keep sweat out of your eyes if you want to wear eye makeup, but remember it is better to do without the eye makeup if you can.

Woman cleansing her face

Cleanse BEFORE You Exercise
This may seem a bit counter-intuitive at first, but this is a good thing to remember. As we highlighted earlier, exercise opens up your pores through body heat and sweat. The same problem with foundation exists simply from not cleaning your face well before you go for a workout. Any accumulated grime can wind up clogging your pores. As a result, OROGOLD recommends that you find a good, light cleanser for use before any exercise routine you start. This will clean your skin and help you feel like your skin is cleaner and more vibrant before you set out. Getting into this habit can help you deal with any self-consciousness from using less makeup than usual at the gym.

There’s only one major question that’s likely left in your mind now. Yes, you can use concealer on problem areas. Just keep in mind OROGOLD’s suggestions and tricks when you use it at the gym. Less is more when it comes to makeup at the gym. No matter what anyone tells you, you don’t need to surrender looking good when you exercise. All you need to do is stay smart about it and aware of your skin’s needs.

Reduce Sore Muscles After Exercise

Staying in shape is a pain in more ways than one, but keeping your beach body all year long has its own rewards. The most common problem that comes up when it comes to exercise is that no one enjoys the soreness that follows an exercise routine. Compounding this is that most people don’t think that they can do anything about the soreness at all. There is something to it in that a healthy exercise routine by its nature leaves you a bit sore, but you can take steps to reduce the amount of time that you’re sore. OROGOLD has a few tips to keep in mind for both during and after your next exercise section that will help make post-exercise soreness less of a problem.

Woman stretching her legs.

Stretching
Professionals say it all the time, but people continue to ignore them. Stretching before you exercise has a number of benefits. It gets your body ready to move before you exercise and helps “wake up” your muscles before you actually start exercising. There is, however, a certain trick that you need to keep in mind. Tailor your stretches to match the exercise that you’re about to do, and be mindful of your full range of movement. So before a jog or run, take the time to move through those motions slowly and deliberately. Don’t force any muscle to stretch beyond its natural range though. Doing so causes damage to the muscle that will be exacerbated by the exercise, and repeated microscopic injuries like that can eventually add up.

Woman applying cream.

Topical Treatments
Various ointments and creams exist explicitly to help with muscle soreness. OROGOLD recommends finding one that suits your particular tastes or discussing it with your fitness trainer. Professionals often have a good idea of products to use that provide decent muscle relaxing effects without the product itself being uncomfortable. These often function as a form of “heat treatment” in how they feel by generating a sensation of heat that helps loosen relaxed muscles. However, some occasionally have pungent scents. This makes finding a scentless ointment or cream important for a daily workout routine where you need to move immediately on to the next part of your day.

Woman taking a break in the gym.

Take Breaks
A common mistake for anyone with an exercise regime is constantly pushing themselves in the belief that is the best or only way to actually achieve results. The truth is that everyone benefits from taking a break from pushing their body. These are referred to as “cool down” sections. You don’t necessarily stop exercising, but you move from the longer burst of high intensity exercise to a period of lower intensity exercise. A good example is to take a break while jogging and simply walk for ten minutes now and then. This gives your body downtime that it uses to recover some from the higher intensity exercise, and in turn reduces how sore you are at the end.

While OROGOLD can’t recommend a magic product that will make sure you’re never sore again after exercise, you can make exercise something less dreaded by remembering these simple tips. Adjustments to diet, posture, and activity levels are also possible solutions to help with soreness by helping shape your body into its intended form. The main thing to remember though is not to give up on exercise due to soreness as a good exercise regime helps promote full body wellness and keeps you looking and feeling younger.

How to Get Ready for Swimsuit Season – OROGOLD Reviews

With summer quickly approaching, it is now time to start thinking about swimsuit season. Whether you need to set some workout goals, improve your posture, or find the right sunblock, OROGOLD has some useful tips on how to get ready for swimsuit season.

Office goers climbing up the stairs.

Get Moving
In the weeks leading up to swimsuit season, you need to make the effort to get moving as much as possible. Whether it’s just taking the stairs at work, signing up to a zumba class, or just turning on some music and having a dance at home, every little bit of exercise will start to add up. Set a goal with your workouts, as this will give you a greater sense of accomplishment when you reach it. If there are certain areas of your body that you are looking to target, then come up with a good exercise routine. Push ups are great because they target six different muscles at once; your biceps, triceps, deltoids, abs, pecs and gluteals.

Olive oil being poured in a salad.

Fresh Produce with Less Calories
If you’re still eating as though you’re hibernating away for the winter, now is the time to stop. Try incorporating as much fresh produce as possible into your diet, with at least 50% of it being made up of fruit and vegetables, and the other half containing leans proteins and healthy fats. Try to cut back on refined carbohydrates, such as white bread, white pasta, white sugar and white rice. If you eat salads often, make sure that they are healthy, and do not contain excess calories in the dressing or in extra additions, such as with added bacon or cheese.

Woman buying a bikini at a store.

Shop For Your Shape
Now is a great time to begin looking at all of the swimwear collections that are out, and start planning what you will be needing to purchase. OROGOLD recommends always remembering to shop for your shape rather than getting sucked in to the latest trend, which may not flatter your figure in the best way possible. If you are fuller in the hips and thighs, high cut bottoms will help to make your legs look longer and leaner, whereas if you have an hourglass figure, you are lucky in that most styles will look great on you! Be prepared to spend some time shopping for swimwear, as you may need to try on several different styles before you find one that fits your body perfectly.

Woman applying sunscreen by a pool.

The Right Sunblock
Skin cancer kills more women than any other form of cancer, yet many still do not seem to recognize the importance of a good sunblock. Look for a broad spectrum UVA/UVA sunblock, one that has an SPF factor of at least 30. OROGOLD suggests that you apply it half an hour before heading into the sun, and keep reapplying it every two hours for maximum protection.

It is always important to start preparing for swimsuit season in advance, giving yourself enough time to get your body into shape. With a little planning and preparation, you will be able to excitedly anticipate the start of the summer season rather than dread its arrival!