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If you want to put fatigue to rest for good, re-energizing your dead batteries can prove to be extremely beneficial.

A little effort and a positive attitude on your part can perk you up in a flash. To discover a new you and to give yourself a new, active life, follow these simple energizing tips.

 

 

1. Eat Properly and Healthy: Having balanced, nutritious meals are undoubtedly the number one in the battle against fatigue. It is rightly said that you are what you eat. If you eat healthy, you are bound to stay healthy. Taking good care of what we eat also increases our life span.

With each meal, ensure that you take high-protein foods, such as meat, cheese, eggs and whole-grain breads. Make a habit to munch on fruits in between meals when you need a snack. Avoid too much caffeine. Remember to drink enough water and keep yourself well hydrated at all times.

You may want to try perking yourself up with a high potency vitamin B complex, 50 mg. Cayenne pepper is another natural stimulant. You can mix a teaspoon in hot water or take it in capsule form.

 

2. Take Proper Rest: Sleeping for at least 6 hours every night is extremely essential to recharge yourself every morning. If you are not getting enough sleep at night, take a break and nap during the day. If you are a late night party goer or have the habit of working at night or staying awake for any other reason, ensure to compensate your sleep hours during day time.

 

3. Keep in Shape with Exercise: A good daily walk is just the right step in getting those tired muscles moving. In addition, exercising at least 5 times a week has tremendous benefits; exercising eliminates the chances of many diseases and improves the body’s metabolism.

 

4. Meditate: Any form of meditation is a great natural healer. Just sit quietly, breathe deeply, and let go off the stress, daily hassles and negative thinking. Dwell in positivity and think of pleasant things.

 

Pamper yourself by including the above tips in your daily routine and you will discover a new you very soon. Besides doing the above, keeping a positive mental attitude goes a long way in fighting fatigue. So, get going today!

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Posted by on in Fitness Updates

You are exercising well, eating right and losing the desired number of pounds. But all of a sudden, puff! The scale stops moving… it’s just stuck, week after week. Many of you may have experienced this dreaded plateau. Don’t think that this just happens to very few; in actuality most people who are trying to lose weight, experience it one point or the other. If you come across a situation where the scale won’t budge and you still have 5, 10, 15 pounds to lose, you’ve got a choice to make. If you lost enough weight and even with 10 more pounds to go, you sleep well, feel good about yourself and have good amount of energy, then maybe you have been overly ambitious about losing your weight; you may have already achieved your goal. But if you haven’t, you may like to use one or more of the strategies given below to melt your last pounds.

 

 

1. Maintain a journal and refer to it every week – At the end of each week, use your journal as a detective tool to see where you may possibly be going wrong. Sometimes you may be thinking that you were eating the right food whereas actually you were not. Your journal can be an eye-opener and help you to access the things rightly.

2. Proper nutrition is essential – You may be eating the same kind of food all the time, ending up consuming more proteins without enough carbs, fat, etc. You need to check your protein to carb ratio and the food choices that you make.

3. Weigh and measure portions – Portions size matter a lot. At times, our portions grow bigger without us realizing it. Use measuring spoons and weigh your portions to ascertain if you are consuming the right amount.

4. Count your points’ right – Read labels carefully for the products that you eat. You may be eating more points than you calculated if you are eating a bigger serving size than the one listed on the label.

5. When it comes to food, zero multiplied by zero is not zero – If you eat one serving of a fat free product, it’s zero points. But if you eat 4 servings with 2 tbsp. of fat free whipped topping, it’s one point. Beware of such hidden extras that may never seem to get counted.

We will bring you more points next time. Stay tuned.

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Posted by on in Fitness Updates

Breast cancer is one of the most common diseases in women. About 1 in 8 women have high chances of getting diagnosed with breast cancer at some point during their lives. Here are 4 ways to help protect your breast health.

 

 

1. Keep your weight under control: Being obese often carries a high risk of breast cancer. The chances are more so after menopause. For post menopausal women, the main reason of estrogen is not ovaries but the accumulation of fatty tissues. If you have a healthy weight, try to maintain it all times. However, if you carry extra pounds, take extra steps to lose weight to lower breast cancer risk.

2. Eat healthy and exercise regularly: We have been posting various blogs on healthy eating. Go through them and chose a well-balanced, healthy diet to reduce breast cancer risk. Besides, exercise regularly for a minimum of 20 minutes per day to lower the risk further. You can also do 75 to 150 minutes of brisk walking if you can’t indulge in vigorous activity on a regular basis. Make sure to indulge in some form of physical activity daily.

3. Avoid smoking and alcohol: Women who consume alcohol and smoke have double the chances of getting diagnosed with breast cancer compared to those who don’t drink and smoke at all. The American Cancer Society recommends to have not more than 1 drink per day for women and 2 drinks per day for men, a single drink amounting to 12 ounces of beer, 5 ounces of wine and 1.5 ounces of hard liquor.

4. Limit menopausal hormone therapy: Taking estrogen and progesterone for troublesome symptoms of menopause increase the risk to develop breast cancer. If you have problem of night sweats, hot flashes and other menopausal symptoms, discuss with your doctor about all the safe options that you can use.

However, if at all you decide to use HRT’s, take the lowest dose that works best for you for as short a time as possible. According to researchers, breast cancer risk returns to normal within 5 years of discontinuing using the combination of hormones.

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Intake of purin-rich food can lead to increased amount of uric acid in the blood. High uric acid has become a major concern for many people. One of the most prominent effects of uric acid is gout, a kind of arthritis. High uric acid can also lead to kidney stones, diabetes and other diseases. By making simple dietary changes, one can easily control the level of uric acid and lead a healthy life. Here are a few nutrition tips that you must consider if you want to regulate uric acid in your body.

1. Increase intake of high-fibre foods: Including high-fibre foods like whole grains, oats, spinach, broccoli, etc. can help to lower uric acid levels in your blood. Dietary fibre absorbs uric acid in the bloodstream and eliminates it through kidneys.

2. Cold-pressed oils: Instead of consuming butter or vegetable oils, use cold-presses olive oil in cooking. Rancid fats in oils that are subjected to heat destroy vitamin E in the body, thus increasing the amount of uric acid. Olive oil controls production of uric acid.

 

 

3. Regular intake of vitamin C: You can also reduce uric acid by taking 500 mg of vitamin C regularly for a period of 1-2 months.

4. Avoid bakery products: Products made with white flour like cakes, pastries, cookies, etc. when taken regularly are harmful for any age group. Besides bakery products contain high amount of sugar and are rich in saturated and Trans fats.

5. Consume celery: Celery seed extract is a proven remedy for gout and uric acid problems. Celery is rich in antioxidants and is mildly diuretic. Besides controlling uric acid, it also treats sleeplessness, anxiety and nervous breakdown.

6. Antioxidant-rich foods: Foods that are high in antioxidants like fruits, vegetables such as bell peppers, tomatoes, blueberries, broccoli, grapes, etc. prevent free radical molecules from attacking organs and tissues, thereby lowering the amount of uric acid.

7. Apple cider vinegar: Apple cider vinegar changes the pH value of blood and helps to alleviate high uric acid. Best to be consumed raw, un-distilled and unpasteurized.

8. Cherries: Cherries neutralize uric acid and eliminate it as a waste from the body.

Avoid consumption of alcohol, limit meat, poultry and fish and drink plenty of fluids. These simple yet effective tips go a long way in restoring good health.

 

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High-intensity Interval training workouts are known to burn more calories over a short period of time as compared with steady-state cardio (doing the same thing for the whole workout time) in which you lose some pounds after a long time. A barrage of recent studies have also proven that high-intensity interval training increases muscular and cardiovascular strength, triggers fat loss and improves the overall health of a person.

 

 

So how can you get the most out of your interval training program? Although there is no single hard-and-fast rule about interval training as different lengths of work and recovery are all good and bring about different benefits, there are a few tips that you can follow to make your sessions all the more beneficial for you.

One of the favourites at Metropolis Fitness is cardio blaster. In this, you can burn a lot of calories in a short time period. Begin by warming up yourself for 15 minutes and then either run, bike, or row for 3 minutes at 90—95% of your maximum heart rate. Relax for 3 minutes and repeat the 3on/3 off pattern for 3-4 times. Finish by taking a cool down time of 10 minutes. You will feel great after this workout.

Speedplay is another great workout plan for toning the legs, glutes and the core. Warm up for 15 minutes; add a few 20-second bursts towards the end to prepare for the actual workout. Run, bike or row for 30 seconds with all your effort. Take a 3-minute recovery time and repeat the pattern for 5-6 times. In the end, cool down for 10 minutes. Speedplay is an excellent workout to increase the muscle power.

You can also try cardio-sprint pyramid if you want a fast and fun workout. Start by warming yourself up for 15 minutes by adding a 20-second burst for actual workout. Run, bike, row at a rate of perceived exertion (for 30 seconds) followed by a recovery of 30 seconds. In the 2nd rep, increase the time to 1 minute; 3rd rep for 2 minutes, 4th rep for 4 minutes, 5th rep for 2 minutes, 6th rep for 1 minute, 7th rep for 30 seconds while keeping the time for workout and recovery same in all the reps. Finish with a 10-minute cool down.

To add more to your intensity training routine, indulge in group exercise training program to increase your motivation level.

 

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