Exercise With the Right Support

Woman in sports attire on the steps

Whether you are heading off to run a marathon, or are simply doing a five-minute workout in your back garden, wearing the right sports bra is so important. This will help to reduce the amount of movement that your breasts experience, protecting their support structures and preventing them from sagging.

Compression vs Encapsulation
When it comes to sports bras, there tend to be two main types; compression bras and encapsulation bras. Compression bras are shelf-style bras, and are great for those who have a smaller cup size, although those with a larger bust can also wear them if they are only doing a low or moderate intensity workout. On the other hand, encapsulation bras feature individual cups, just like a standard bra, but contain extra support, making them great for those with larger breasts.

Racerback sports bra

Wide Straps vs Racerback
Many sports bras feature wide shoulder straps, and these are great for distributing weight evenly across the body, which is especially important for those who have larger breasts. Another advantage to wide shoulder straps is that they can usually be easily adjusted, and feature the extra padding needed for vigorous exercise. Alternatively, racerback bras cinch in at the back, which keep the bra held closer to the body, resulting in extra support.

Back Clasps vs Pullover Styles
Pullover style sports bras are convenient, and provide more coverage for the back. However, bras that have a back clasp enable you to adjust how tight the band is, and this is extremely important for those with larger busts, as 70% of your support will come from the band.

Woman exercising in sports bra

Choosing a Size
Sizing is so important when it comes to bras, as wearing the wrong size will not provide you with the support that you need, and can actually do more harm than good. If sports bras are new to you, begin by trying on a bra that is the same size as what you usually wear, but keep in mind that you may need to try on different sizes to find the perfect one. Make sure that the back band is at the same level all the way around your body, while the actual bra should fit snugly, but not be too tight and restricting. You should be able to place one finger underneath the band, or in the cup itself, but no more than this, and the material should definitely not pucker.

Replacing Your Sports Bra
In the same way that your sports shoes will need replacing after it has done a certain amount of work, you will also need to invest in new sports bras. Generally, your sports bra should be replaced after around 30-40 washes, as this will then begin to interfere with the level of support that it provides.

When exercising, it is so important to provide your breasts with the support that they need. When choosing a new sports bra, make sure that you always try them on, and be prepared to try on quite a few different styles before you end up finding the one that is perfect for you.

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Best Workouts You Won’t Even Notice You’re Doing

Woman with dog

There is now a continuous influx of new studies that point to the many incredible benefits that regular exercise can bring, ranging from a lower risk of heart disease to a reversal of the aging process. While many may enjoy structured workout routines, these are not for everybody, so here are a few workouts that are guaranteed to get you fit, without you even noticing this happening.

Walking Your Dog 
Your dog needs exercise just as much as you do, so heading off for a long dog walk is a great way to take care of both of you. Being around animals in general also boosts your physical health and mental well-being in so many other ways, so if you are guilty of often letting dog walks slide, now is the time to change that. If you do not own a dog but would still like to enjoy the many benefits that come from spending time with one, there are now many services out there that enable you to borrow someone else’s dog for a few hours, or, alternatively, you could simply find a friend’s dog, or a neighbourhood dog, that would benefit from some extra exercise.

Woman with child

Playing With Your Kids 
Whether you choose chase, hopscotch or jump rope, playing with your children is a great way to boost all of your fitness levels while creating some long-lasting memories. Each of these activities are effective ways to burn calories, and will also teach your children about the importance of exercise from an early age.

Dancing 
Dancing involves moving your body energetically and continuously, both of which are perfect for keeping your heart rate elevated while burning calories. If you are wanting to learn a new skill at the same time, then a dance class would be ideal for you, but the same benefits can be had simply by dancing to some music at home. All you need to do is blast your favorite songs and let the beat move you, which will, when done on a regular basis, strengthen your heart, tone your muscles and improve your balance.

Gardening

Gardening 
Gardening for around 30 minutes a day can burn up to 300 calories, providing that you are actually moving around, digging and planting, rather than just standing still and admiring the view. Gardening would be classed as a moderate level cardiovascular exercise, and its benefits include everything from a healthier immune system to a reduced risk of heart disease and stroke. If you like the idea of gardening but do not know where to start, begin by sowing some seeds of a food that you love to eat, as the sense of accomplishment that comes from growing your own produce is a great motivator to spend more time in your garden.

Exercise is key when it comes to staying healthy, but this does not mean that you need to develop a structured exercise regime. Instead, by spending half an hour to an hour a day on one of these activities, you will be gaining the benefits of a regular workout without having to feel as though you are actually working out.

Simple Exercises to Tighten the Skin Above Your Shoulders

Loose skin can be caused by a number of different factors, from weight loss to aging, and, once your skin has taken on this looser appearance, tightening it back up can seem like quite the challenge. While there is nothing that you can do at home to transform your skin overnight, here are some simple exercises that, when carried out regularly and consistently, will help to tighten up the skin on your shoulders.

woman doing push-up

Push-Ups
While many people perform push-ups to work the major muscles in the chest, this exercise is fantastic for toning the upper arms and shoulders over time as well. It is a common misconception that this is an exercise that needs to be carried out every day, but this actually does not give the muscles enough time to rest in between sessions. Between eight to ten reps is ideal, with two days of rest in between. Place your focus on improving your form rather than increasing reps, and, if you need an added challenge after a while, look into weighted push-ups and decline push-ups. There are many other push-up varieties out there, and not only will these target a different range of muscles, but they will also add some diversity to your workout routine and make it much more interesting.

Woman using dumbbells

Reverse Curls
Reverse curls are known for being able to really help with sagging skin, and are able to help to tone this back up. Hold a five to eight pound dumbbell in each hand, and stand with your feet shoulder-width apart. Keep the dumbbells in front of your thighs with your palms facing in before curling both hands and bringing them close to your shoulders. It is important to do this without bending the wrists, before ending it by lowering your hands back down to complete the repetition. This should be done in two sets of 20 in order to experience maximum benefits.

woman doing back extensions

Prone Shoulder Extension
The prone shoulder extension is another exercise that requires the use of dumbbells, and this is because weight training is the best way to fill out loose skin and tone the muscles around the shoulders. Lie face down and keep your arms by your side, with a dumbbell in each hand and your palms facing upwards. Lift your arms towards the ceiling, before pausing at the top of your range of motion and then slowly lowering your arms back down, stopping right before they actually touch the floor.

The shoulder is quite a vulnerable joint, which means that it is at a higher risk of injury than other parts of the body. While these exercises will be able to help in toning the muscle and tightening the skin, it is important to ease into them slowly, giving your body enough time to adjust to the new routine, as this will help you to avoid injury or muscle pain. You should also try to do some back and chest exercises before working on your shoulders, as your shoulders will still be involved in these other exercises, and will prevent them from being fatigued too early on in your workout.

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.

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.

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!

OROGOLD Reviews the Best Workouts to Fight Aging

We might not have been able to uncover the legendary Fountain of Youth, but mankind has certainly managed to discover the secrets to younger and beautiful looking skin. Ponce de Leon searched high and low for this fabled wonder, but it turns out that the secrets to anti-aging lay within him all along. Modern science has shown that exercise and sweating can tighten the muscles and make the skin look younger. Moreover, if the moves that you choose are functional in nature (mimic everyday actions), they can help you function the way younger people do and move more easily. OROGOLD Cosmetics examines some of the best workouts to fight aging.

Concentration curls – for healthy biceps

Concentration curls are known to be the best exercise for strong biceps. They tighten the upper arms and make you look younger. Sit on a chair with your feet placed at a hip-width distance. Hold a dumbbell in your right hand, lean forward and rest the right upper arm on the right inner thigh. Curl the dumbbell until the elbow becomes fully flexed and return to your original position. Repeat the entire motion 10 – 15 times to complete 1 set and perform 3 such sets, up to 3 times a week.

Dumbbell shoulder presses – for healthy shoulders

Woman doing dumbbell shoulder presses

 

This exercise allows you to work on the upper back, shoulders and triceps at the same time. Stand with the feet at a distance of hip-width and extend your arms overhead with a dumbbell in each. Brings your biceps close to your ears. Slowly return to your original position. Repeat the entire motion 10 – 15 times to complete a single set. Perform 3 such sets, up to 3 times a week.

Triangle pushups – for healthy triceps

Triangle pushups target the triceps, but they also challenge the core. Start with a pushup position so that the hands form a triangle, with the thumbs and forefingers touching. Lower your body by bending the elbows until the upper arms are parallel to the floor, push back and repeat. Perform the exercise 10 – 15 times to complete a single set and do 3 such sets up to 3 times a week. 

Forearm planks – for a healthy core

Forearm planks are tough on the core and easy on your back. Lie on the stomach with your elbows directly under your shoulders, close to your sides. Flex your ankles, engage the abs and lift the torso and thighs off the ground, ensuring that the legs and the torso stay rigid. Do not let the lower back or rib cage sag and avoid bending the knees. Continue to breathe and hold the position for 5 – 10 seconds. Increase the length to 1 minute over time. Perform the exercise up to 3 times every week. 

Bicycle crunches – for a healthy waist

Woman doing bicycle crunches

This exercise works your abdomen muscles better than any other type of crunch. If there’s just one crunch that you wish to add to your routine, the bicycle crunch is an ideal option. Lie on the back with the knees bent and the feet flat. Lift both feet off the ground until your hips and thighs create a 90 degree angle and the knees are bent at 90 degrees. Contract the abs in order to curl the shoulders and the head off the mat while you simultaneously bring the right knee towards the right armpit and straighten out the left knee. Rotate the torso in a slow motion to bring the left elbow close to the right knee and continue with the motion until the elbow touches the opposite knee. Return to original position and repeat for the other side. Perform 10 – 15 such motions to complete a single set and add 3 sets to your routine, up to 3 times a week.

Leg drops – for a healthy lower belly

Leg drops work on your lower belly, without discomforting your back. Lie on the back with your hands behind the head and the elbows close to the sides. The legs and the shoulders should be lifted over your hips. Slowly lower your legs towards the floor and lift them back over the hips. Repeat the motion 10 – 15 times to complete an entire set. Perform 3 sets, up to 3 times a week.

Glute bridges – for healthy butt and hips

Glute bridges take the muscles on the butt, thighs and hips through all sorts of motions which make them an ideal exercise for healthy butt and hips. They don’t stress out your knees and allow you to zero in on the hip exterior muscles. Lie on your back with the knees bent and the feet flat at a distance of about 12” from the hips. Tuck the pelvis region, push into the heels and lift the back off the floor. Prevent your back from arching by ensuring that the pelvis stays tucked. Hold the position for 5 breaths and come back to the original position. Repeat the entire motion 10 – 15 times to complete an entire set and perform 3 sets, up to 3 times every week.

Bird dogs – for healthy hips

This exercise engages your butt, your back and your hips without making the spine vulnerable to injury. Get down on all fours and place your wrists under the shoulders and the knees under your hips. Engage the core by pulling the shoulder blades towards the hips. Lengthen each leg until it becomes parallel to the floor. Lengthen the right arm until it becomes parallel to the floor. Don’t allow the leg to sag. Return to the original position and repeat for the other side. Repeat both movements 10 – 15 times to complete a single set and perform 3 sets, up to 3 times every week. 

Sumo squat with drag – for healthy inner thighs

This exercise engages the muscles of your inner thigh area and also works with your hips and your butt. Stand with your toes facing out, ensuring that the feet are at a shoulder-width distance from each other. Squat and lower the butt. Straighten your legs, return to a standing position and drag the right leg across the floor closer to the left leg. Repeat the move, this time stepping the right leg to the right, dragging the left leg towards the right. Repeat the motion 10 – 15 times to complete 1 set and perform 3 sets, up to 3 times every week.

Carousel Horses – for healthy thighs

Carousel horses are mini-lunges that are performed with the help of some support. The lunges engage your large muscle groups and are known to be very efficient. Rest your hands on the back of a chair, keeping the feet at hip-width distance. Step back using the left foot and bend the knees into a lunge position. Ensure that the hips are facing the chair back and that the shoulders are over the hips. Hold this position for 5 breaths. Lower the left knee 1” towards the floor, keeping the right knee over the ankle. Press the feet into the floor. Repeat the process 30 times. Come back to your normal position and repeat the entire set for your right leg. Start off with carousel horses on a daily basis and you should start seeing results within a couple of weeks.