For the past few months, I’ve been training in MMA (mixed martial arts). And by “training”, I mean the most amateur version of MMA training imaginable. Rather, I show up to class and leave slightly less defeated and embarrassed than the class before. Progress, right?

I go twice per week for 90 minutes a session. I have absolutely nothing to contribute to the conversation of MMA itself – I simply decided to use it as a unique form of exercise and hopefully pick up some wisdom along the way. For anyone looking to break from the regular workout routine, I highly suggest taking up MMA (or any form of martial arts). No matter how bad you suck at it or how high you thrive, you learn a lot about your body and mind, their limitations, and their potential.

What is MMA?

MMA is exactly what its namesake proclaims – it takes on techniques from various martial arts and combat sports and is considered to be one of the most effective martial arts for unarmed combat. MMA allows for striking and grappling and is performed both standing and on the ground.

MMA is gaining more attention among the masses in the U.S. with the rise in popularity among individual fighters, such as Ronda Rousey and Conor McGregor, who put the sport on the map in recent years.

I knew nothing about MMA until I discovered my landlord’s son was the world MMA champion from Turkey (more than ten years ago) and that he just opened a training facility in my neighborhood. A few girlfriends and I got together and signed up for his morning class. We all wanted to kick ass, and the opportunity to learn MMA from someone so experienced felt rare.

3 Things I’ve Learned from My MMA Training

1. It Feels Good (and Oddly Refreshing) to Grow

That sounds like a corny blanket statement, but it’s true. After a certain age, it seems that we are all stuck in our rituals, rarely trying out new things. Or, even more accurate: we don’t commit to or excel in new things. Sure, we’ll try out a group class at the gym, but we rarely get into it – so into it that we begin to grow and change because of it. I know I’m guilty of this. I have my ways and it takes a lot for me to change my regimen.

Because none of us girls in the class are quite in shape (according to our trainer), he spends a lot more time on our conditioning rather than on kicking and striking. We are still punching the air or hanging bags and I still have no idea what I’m actually doing. But with each class, I learn more. I am faster. I am stronger. I take cues better. I am getting the jargon. I moan and complain less.

The best part is, despite having physically suffered during its duration, I leave class wanting more. I feel like I am becoming more precise and honing a skill I never knew I could have. The progress is encouraging, and it makes me ever the more excited to get better. It also opens up a world I never knew existed.

I don’t get this same sensation from spinning or yoga classes, and maybe it’s because I’ve been doing them for years. MMA is so off my radar, it feels like an escape from my comfort zone, and to evolve in that awkward space is particularly refreshing. It is also a direct sport – you are punching or grappling someone. The effects feel very immediate, and thus very rewarding.

2. I’m Much Weaker and Less Coordinated than I Thought

I’ve always had this urge to start boxing. To me, boxing is just what a cool girl would do to vent her frustrations. But the competitive aspect didn’t really encourage me, nor did the technique. I just envisioned myself punching the shit out of a boxing bag and looking badass while doing it. MMA reminded me that there is, indeed, technique to martial arts and that without it, I would never look cool.

I once took a dance class. When I dance at a club, I always imagine I look sexy and coordinated. But when I saw my reflection in the mirror as I twisted and twerked throughout the class, I was mortified. Who did I think I was? Nothing brings you down to earth quite like public-school-bathroom-bright lights, a mirror, and a sober conscious. That’s kind of how MMA feels to me right now. Our MMA trainer has no mirrors in his studio, and I am thankful for that. Even so, I can feel how silly I appear while boxing, despite being a fitness fiend. I was sure I had the stamina, strength, and general poise to get through a MMA class without making a fool of myself. However, I break down often. And while this hurts my ego, it also reminds me that I am accomplishing just what I set out to do: to challenge my body in new ways. I’m working muscles that were formerly dormant and stretching and bending in ways unfamiliar to my body. While I may be weak now, I won’t be later.

3. Mental Endurance Gets Boring, Too

Three to four times per week, I do a pretty intense run on the treadmill that incorporates bouts of sprinting and inclines. It’s hard and requires a lot of endurance. My mind is used to the routine. Each minute is planned out and I repeat the same run every time.

In my MMA training, I find myself struggling to perform certain movements for a set period of time that pale into comparison to the endurance needed during my regular run. MMA requires mental strength, but I am not so easily able to transfer the same mental strength I have during my intense runs to the MMA mat. I began to wonder if I was ever mentally strong in the first place. Was my mind just a creature of habit, bored and used to the repetitive nature of my run?

MMA reminds me that progress is just as important in the mind as it is in the body. It has to adapt, shift, and accept new challenges. So caught up in my regular routine, I became stuck in my expectations of what I would accomplish at the gym and my mind became stubborn because of it. MMA breaks the cycle and reminds me to embrace new challenges and instead signal my body with positive, encouraging thoughts, not restrictive ones.

Going Forward with MMA

I’m still training and learning, and so far, my MMA experience has been pretty wonderful, despite, or rather, because of the challenges it offers me. My three main takeaways from MMA training can be applied to other sports, not just martial arts. For me, MMA came out of left field, just as it may for you, and it has inspired my workout routine for the better.

Related on EcoSalon
How to Fight without Ruining Your Relationship
10 Foods to Fight Breast Cancer
4 Incredible Teens Take on Climate Change

The post 3 Things I’ve Learned from Starting (and Sucking at) MMA Training appeared first on EcoSalon.

When a gorgeous celeb wants to dish on staying healthy and beautiful with age, we listen. And when they write a book on the subject (and are willing to go bare-faced on the cover!) we have to read it. Cameron Diaz latest read, “The Longevity Book”, includes well researched and thoughtful ideas on wellness for the long haul.

Late thirties/early forties certainly isn’t old. But it is around the time of life you begin to see changes in body, skin, and even mind. A few fine lines here or there, a bit more effort needed to stay in shape, maybe even joint pain or body aches that weren’t there before.

Hey, it’s part of life. The good news? There are ways to stay healthy and feel great through the years. And since we now know that prevention is the best way to fight disease and create mind and body wellness, there’s no better time to start than now.

Cameron Diaz wrote “The Body Book” a few years ago, all about taking good care of the bod with which you are blessed. “The Longevity Book” is along those same lines of loving what you’ve got, and dealing with that thing we hate to acknowledge called aging.

7 Highlights From Cameron Diaz’s “The Longevity Book”

1. Prescription meds have their place in a healthy lifestyle, but they aren’t everything. Like I said, Diaz did her research. Stats say almost 70 percent of Americans take at least one daily prescription medication regularly. And guess who are taking most of them? Women and older people.

While there are definitely times when prescriptions are warranted, wellness pros these days know that drugs are not always the best option for certain health issues. A healthy lifestyle that helps to ward off illness and premature aging is the best route to take for extended vitality.

2. Diaz is into preventative medicine. You know about the whole mammogram debate, right? Does this preventative screening find issues that would have resolved themselves, resulting in unnecessary treatments? Is the radiation from the mammograms harmful itself? Some health care professionals say they are an absolute must, others have their doubts. Diaz take on the mammogram debate? Get age appropriate annual screenings, which is now an annual mamm for those 50 and over.

3. Positivity makes you live longer. In case there is any doubt, bubbly Diaz believes in PMA. But a positive attitude goes beyond simply making you feel happier. Her book says a study shows happy people live an average of 7.5 years longer. Not born with a naturally sunny disposition? No worries. PMA is part DNA, part enviro, part culture, so there is hope for everyone.

4. Hormonal changes can be supported naturally. Maybe not news to you or me, but it is always a good thing to see the whole hormone issue is getting more attention. What used to be written off as female hysteria is now viewed as real deal issues, linked to a long list of symptoms and a variety of diseases. The book includes a section that addresses the health of all the bodily systems and organs, and ways to support their good health through healthful diet and lifestyle.

5. Friends and family are another important component of good health. Community is not generally noted in the list of lifestyle factors essential to optimal health. Diaz shows how a support group is critical to wellness and happiness now and as we age. Share your lifestyle tips and struggles with your posse and partner.

6. Food, exercise, and rest is all you really need to know. Eat healthy whole foods, move daily, get adequate rest. Not news, but the crux of healthy mind and body.

7. Meditate to look and feel better. No surprise, Diaz recommends regular meditation to abate stress. Chronic stress is linked to out of whack hormone levels and inflammation. We know that inflammation is linked to disease. If you are not yet om-ing out, might want to start.

*Disclaimer: Help support EcoSalon! Our site is dedicated to helping people live a conscious lifestyle. We’ve provided some affiliate links above in case you wish to purchase any of these products.

Related on EcoSalon

Do You Have to Be Well Off to Eat Well? Foodie Underground
8 Fitness Trends That’ll Get You Hot and Bothered (In a Good Way)
Can’t Sleep? Just One Therapy Session Could Help You Sleep Better

Image of Cameron Diaz via Shutterstock

Image of “The Longevity Book” via HarperCollins.com

The post Cameron Diaz’s Longevity Secrets May be Just the Tricks You Need appeared first on EcoSalon.

You exercise to relieve stress, stay fit, and maybe even because you like your workout. Did you know exercise can even help to improve skin tone? It’s true! What works and how to fake it ‘til you make it.

As we age, skin becomes thinner and loses elasticity, resulting in loose looking skin. Since we’d all like to avoid flabby calves and bat wings for as long as possible, let’s see what we can do to ward off the droop.

Research shows that regular exercise can not only keep you in rockin’ shape, but help to de-age skin too. The reason? When working out, our muscles release proteins. One protein in particular, called IL-15, is responsible for stimulating skin cells, boosting collagen production and cell turnover which makes the skin look and feel younger.

Yes, the only way to get these IL-15 proteins to help you out is through exercise. But there are certain ways to make your skin look more toned along with a good workout routine.

5 Tips on How to Tone Skin

1. Get your cardio on. Yep, exercise is the protein booster that makes skin look younger and research has found that it is cardio, not weight training, that gives the anti-aging effects. Jogging, running, swimming, and cycling are all obvious choices. Not feeling any of those? Try something new and different, like treading water or cardio Pilates.

2. Up the H2O. Dehydrated skin is saggy skin. Follow up your cardio with a big drink of water and aim for eight 8-ounce glasses per day.

3. Lube up. You know how your face seems to liven up after applying moisturizer? Well, the bod needs to stay hydrated too. Caffeine tightens skin and creates a toned effect. Try One Love Organics Gardenia + Tea Antioxidant Body Serum.

4. Protect yourself. This falls under the prevention category, but is so super important. Properly protecting skin from UV damage will help to ward off wrinkles, sagginess, and spots. Choose a healthy sunscreen that works for you.

5. Body contouring. So you don’t have a regular exercise regimen. Yet. Fake it ‘til you make it with body contouring. You don’t have to go crazy with Kardashian-worthy enhancement. A little nontoxic self tanner works wonders for covering flaws and making skin look firmer.

There you have it. Your plan to firmer, toned, more youthful looking skin. Bottom line? You’re going to need your runners.

*Disclaimer: Help support EcoSalon! Our site is dedicated to helping people live a conscious lifestyle. We’ve provided some affiliate links above in case you wish to purchase any of these products.

Related on EcoSalon

How to Get Rid of Cellulite and Stretch Marks (Or at Least Look Like It)

Cryotherapy: The Fitness Trend Where You (Literally) Freeze Your Ass Off

5 Summer Tips to Keep Your Skin, Hair, and Body Beautiful

Image of woman running via Shutterstock

The post How To Tone Skin: Workouts and Body Products That Actually Work! appeared first on EcoSalon.

You know you need to do it. It’s one of your New Year’s resolutions. It’ll make you feel better and all that stuff. Why does it have to be so hard to gain some workout motivation? If you are having trouble getting to the gym, read on for ways to pump up your workout mojo.

Working out not only keeps us in shape, it reduces stress and triggers mood-boosting endorphins. What’s not to love? Maybe that whole part about actually getting started.

A new workout regimen can seem daunting at first. After all, it a takes a good couple of weeks to see any benefits and get past that super tough phase. Some experts say all you need is 21 days is to establish any new habit. Seem like years? Let’s get you some fitness inspo that’ll have you ready and willing to get this thing started!

9 Workout Motivation Secrets

1. Set your clothes out: Getting up and putting on your workout clothes is an almost surefire way to get your buns moving. It is pretty hard to beg off the treadmill when you are already wearing your runners.

2. Don’t overthink it: This works with almost anything in life we don’t love doing. If you are coming up with reasons why working out today isn’t in the plan, you are not only wasting time that could be spent working out, you are less likely to follow through. Don’t think about how tough it will be or how much better tomorrow works or if you have time. Like Nike says…just do it!

3. Put PMA to use: Yeah, yeah. Positive mental attitude feels good and gets you motivated. But it can be hard to dig up a PMA on a cold, dark morning before the sun has even come up. Experts recommend visualizing your desired outcome as a way to ramp up workout motivation. Say, imagining yourself with Jennifer Aniston’s abs or how great you’ll feel about yourself later in the day.

4. Reward yourself for real: If conjuring up a positive attitude about working out is a bit premature, try giving yourself an actual reward. A spin through your favorite coffee shop or a stop in the steam room post-workout may be all it takes to get you going.

5. Get paid to workout: Ever think you’d be able to get paid for working out? Pact is an app that helps you commit to your fitness goals by staking money on it. You decide how much and, based on your commitment, get paid when you follow through. Skip a workout and you get fined. Yikes! Talk about fitness inspo.

6. Invest in yourself: Going on a workout clothes shopping spree or buying some new kicks will help to get you in the exercise zone. Not only do you not want your new items to go to waste, it’s always exciting to wear new stuff.

7. Identify your exercise persona: Are you a team player or more of an independent exerciser? It matters. If you prefer social over solitary, try buddying up at the gym or joining a team sport. If you’d rather go it alone, purchase a workout DVD or hit the running trail solo. You’ll be more likely to workout if you are enjoying it.

8. Create a decent playlist: Don’t disregard the effectiveness of a great playlist to inspire a workout. Thirty uninterrupted minutes of your favorite jams doesn’t sound so bad, right?

9. Make it your top priority of the day: This one can be tough. There are so many things that crop up in any day that can seem more important than going to the gym or hitting the trail. Think of it like this: working out clears the mind, makes you work more efficiently, uplifts the mood, and makes you feel good about yourself. Put it on your calendar and schedule time out of your day to make sure it happens.

Related on EcoSalon

12 Natural Beauty Resolutions for the New Year

Top 7 Fitness Trends to Try in 2015

Are Big Food Companies Pushing an Exercise and Obesity Myth?

Image of woman exercising outdoors via Shutterstock

The post 9 Workout Motivation Secrets That’ll Get Your Butt Off the Couch appeared first on EcoSalon.

Yoga. Pilates. Yoga. The popularity flip flop between these two forms of exercise is tough to keep up with. When it comes to Pilates vs. yoga there may be quite a few factors to take into consideration.

A longstanding tradition in India, yoga in the West is often looked at as a practice for cross-legged, om-chanting practice for zen minded folk who frequent ashrams. The prevalence of those unmistakably sleek, sculpted arms are a dead giveaway of yoga’s popularity. You can spot someone who practices regularly a mile away.

Then came Pilates. Originally deemed a souped up version of yoga, the workout took off with studios cropping up in yoga studios, gyms, and everywhere in between.

So now the question is: Pilates vs. yoga? Is one better for your body?

While Pilates may not be as popular as yoga, Pilates classes and individual sessions for exercise are still widely popular; and it is also used as a form of physical therapy for some individuals. While reformers (those strappy, table-like contraptions) were the thing at the height of the Pilates craze, some fans think the mat version of the exercise regimen deserves a closer look.

You remember mat Pilates? The class you took to see if you liked it before springing for the more expensive reformer classes? Some Pilates experts feel a mat practice can offer that same intense workout, with the on-the-fly-ness of a yoga practice. Only tools required are a mat and yourself.

So if we are going back to the mat, why not just practice yoga, then? While the two exercises may look similar upfront, there are unique benefits to each.

Pilates is a structured workout with slight variations between classes. While it works the entire body, core is the main focus. Yoga comes in all shapes and sizes, from gentle stretching and peace of mind to intense cardio, and works the larger muscle groups.

If you are looking for flexibility and overall strength in an easily personalized format, yoga is likely for you. If a more structured regimen and sick abs sound right up your alley, give Pilates a try. Even better news…the two work well together. Incorporate some of each into a tailor made practice, or switch out days for benefits of both.

To get started try this mat Pilates workout for any fitness level or check your gym for a reformer class. There are tons of great yoga DVDs out there. Check out this 30 minute classic yoga routine. For a more sweat inducing workout, I love Jillian Michael’s Yoga Meltdown DVD (which you can find at Target).

Do you do Pilates or practice yoga (or both) regularly? What’s your favorite thing about either? We’d love to hear from you!

*Disclaimer: Help support EcoSalon! Our site is dedicated to helping people live a conscious lifestyle. We’ve provided some affiliate links above in case you wish to purchase any of these products.

Related on EcoSalon

Yoga Poses You Should Not Do

Can You Practice Yoga Poses on Your Period

Hot Yoga: Does It Really Burn More Calories?

Image of yoga mat via Shutterstock

The post Pilates Vs. Yoga: Is There a Perfect Practice? appeared first on EcoSalon.

ColumnYou can’t outrun a bad diet, but big food companies want you to think you can.

A healthy lifestyle is one that involves eating well and getting regular physical activity. You don’t need to be a scientist to know that. But are we sold a myth that is only a half truth?

In a world with skyrocketing obesity rates, we are constantly looking for the solution. Do people just need to be more active? Do they just need to make sure they only consume a certain amount of calories every day? An editorial in the British Journal of Sports Medicine points the finger at big food companies, saying that they have mislead us in the thinking that maintaining a healthy weight is all about calorie counting and exercising.

The authors write that “members of the public are drowned by an unhelpful message about maintaining a ‘healthy weight’ through calorie counting, and many still wrongly believe that obesity is entirely due to lack of exercise. This false perception is rooted in the Food Industry’s Public Relations machinery, which uses tactics chillingly similar to those of big tobacco.”

It’s true that many are more focused on how many calories they consume as opposed to where those calories come from. A 300-calorie fast food burger and a 300-calorie meal made from lentils and leafy greens is an entirely different thing. And if you eat that fast food burger, going for a workout afterwards isn’t necessarily going to help you either.

The authors of the editorial note that in an analysis of worldwide sugar availability, it was shown that for every excess 150 calories of sugar (ie what’s in a can of cola), type 2 diabetes was 11 times more prevalent, compared to when those 150 calories came from fat or protein. Where your calories come from matters.

But big food businesses have big advertising, marketing and lobbying budgets, and they can push any message that they want. “Coca Cola, who spent $3.3 billion on advertising in 2013, pushes a message that ‘all calories count’; they associate their products with sport, suggesting it is ok to consume their drinks as long as you exercise,” write the authors. “However science tells us this is misleading and wrong. It is where the calories come from that is crucial. Sugar calories promote fat storage and hunger. Fat calories induce fullness or ‘satiation’.”

Of course, it’s much easier for these companies to put the blame on the individual consumer than it is to change their business model. If you’re gaining weight it’s your fault for not counting your calories and not exercising enough. It’s certainly not the fault of the company that’s pumping sugar, salt and fat into the economy at enormous rates.

At some point, if we really want to deal with the public health issue then we are going to need to take a stand for government intervention, much like how we dealt with tobacco. But as the authors of the article note, the food industry uses the exact same tactics used by the tobacco industry; tactics that allowed the industry to keep functioning unchecked for decades. “The tobacco industry successfully stalled government intervention for 50 years starting from when the first links between smoking and lung cancer were published. This sabotage was achieved using a ‘corporate playbook’ of denial, doubt, confusing the public and even buying the loyalty of bent scientists, at the cost of millions of lives.”

Want to live a healthy lifestyle? Eat well, get regular exercise. But also, stand up against the big food companies that continue to make us sick.

We all need to take personal responsibility for our health, but these companies should take some corporate responsibility as well.

Related on EcoSalon

Surprise, It’s 2015 and Fast Food is Still Bad for You: Foodie Underground

Fast Food, Fast Fashion, It’s All About Choice: Foodie Underground

Food Marketing: Are Food Ads the New Political Ads?

This is the latest installment of Anna Brones’ weekly column at EcoSalon: Foodie Underground, an exploration of what’s new and different in the underground movement, and how we make the topic of good food more accessible to everyone. More musings on the topic can be found at www.foodieunderground.com.

Image: Scorpion and Centaurs

The post Are Big Food Companies Pushing an Exercise and Obesity Myth? Foodie Underground appeared first on EcoSalon.

We search far and wide to find out how to prevent wrinkles. Could exercise be the true fountain of youth?

The latest connection between exercise and skin aging will make you want to cinch up your runners. Not only can it prevent the signs of aging on skin, but actually reverses damage already done.

It’s no secret that as we age our skin takes a landslide. The reason? Our outer layer of skin, called the stratum corneum, becomes thicker and drier. The layer just under this top layer, the dermis, becomes thinner and loses elasticity. These natural stages of skin aging are what cause wrinkling, sagging, dull looking skin often experienced after we hit the big 4-0.

We rub, scrub, pat, and polish in hopes of keeping our youthful complexion intact. Some even resort to more extreme measures of plumping and filling. But have we been overlooking a simpler, much more natural way of anti-aging? What if all we need is a decent pair of kicks and access to a treadmill or the great outdoors to keep skin in tip top shape?

A study by McMaster University in Ontario conducted last year shows that heart pumping exercise has benefits beyond burning calories. Inspired by a previous study on mice that showed promising anti-aging effects due to exercise, the research team put this theory to the test with humans. The scientists brought together male and female volunteers, aged 20-84. The group included individuals who exercised regularly and those who were minimally active. Because they wanted to test skin that had minimal sun exposure, butt cheeks were biopsied and examined under a microscope.

Where age was concerned, the sample results were about as expected. Older folks had thicker outer layers and thinner inner layers than younger volunteers. Then the scientist examined the samples by exercise habits. The results showed that volunteers over 40 who exercised more regularly had much thinner outer layers and thicker inner layers, more similar to those in the 20-30 age group. And some of these were over 65.

Yeah, but could this all be chalked up to exercise? Really??, you may be asking. Well, the research team at McMaster U wanted to know too. So they formed a group of volunteers, 65 and older, who were normally sedentary, and had them begin regular exercise. At the end of three months, the volunteers had new skin biopsies.

And guess what? The skin of these formerly sedentary participants looked pretty darn similar to those of the 20-40 year olds. This is a big deal. It suggests that regular exercise not only keeps skin younger, but can actually reverse signs of aging. Even when started after the age of 65.

How can this be? The answer is not crystal clear, but the researchers have a theory. Myokines, substances that enter the bloodstream when working out, create cellular change. Skin samples of volunteers who began exercising contained almost 50 percent more of these substances than when they were more sedentary. And no, myokine-replicated skin care would likely not produce the same benefits. Getting your sweat on is the only way to get in on this good stuff.

We already knew that regularly working out keeps our body and cardiovascular system in good shape and relieves stress. Now we find out it may actually be better at keeping skin youthful than any cream? That sure moves the daily run to the top of our priorities list.

Related on EcoSalon

Women Over 40. Long Hair. Welcome to the New Beauty Controversy

Is Topical Botox On the Way?

Helen Mirren Advocates Aging Gracefully in New L’Oreal Ad

Image of woman running via Shutterstock

The post How to Prevent Wrinkles? Lace Up Your Runners appeared first on EcoSalon.

Bored with your workout? Your body may be too. Here’s what’s hot in fitness trends for 2015.

If you are no longer seeing the same results from your workout, you’ve most likely plateaued. Performing the same exercise over and over means your body gets used to it and has to expend less energy. Muscles stop responding like they used to and you just aren’t feeling that same burn. Time to switch things up.

Variety is said to be the spice of life and that works with fitness too. Not only will revving up your routine be better for your bod, but doing something new is, let’s face it, a lot more fun.

So what’s it going to be? Following are the 7 Top Fitness Trends for 2015.

#1 // Bodyweight Training. Not just one of the top fitness trends, but forecast as the workout for 2015 by American College of Sports Medicine (the folks who accurately predicted Zumba would be the it workout of 2012). It’s no secret this type of exercise is good for you. Getting back to basics offers hot results with little to no equipment. You already have what you need…your body. Added bonus, you can do this stuff anywhere. We are talking the exercises you learned in gym class: squats, planks, pushups, crunches.

#2 // HIIT. Clocking in at number two is HIIT workouts, or high intensity interval training. This one isn’t for sissies but is definitely the most efficient. You have your cardio and strength training all wrapped into one workout. Scared? Me too. The good news, these workouts are so effective they can be done in mini sessions and still get results. Start with these 10 minutes workouts to burn calories and tone up.

#3 // Treadmill. If this is the machine you’ve been avoiding for years, take a new look. Fitness trends for the year include dusting off the good ol’ treadmill. And it’s getting social. Look for treadmill studios in your area. Like spinning for runners, these classes offer that running group feel but done in the comfort of a gym. And set to music. Actually sounds fun.

#4 // Cardio bars. Speaking of fun, you may be able to take your cardio to a different sort of group setting. Like, the bar. While the thought of cardio at the bar conjures a certain type of sweating, these locales are seriously healthy. Think juice-fueled dance parties, complete with DJ. Burn calories while shaking it with your friends.

#5 // Barre. This one has been creeping up on us for a while. Why hot now? Barre has become more mainstream. No longer the super exclusive, members only setting, Barre workouts are popping up in gyms everywhere. The benefits? Branded the “everywoman’s workout”, its ballet-inspired sculpting moves rival the best yoga practice.

#6 // Tech. Oh yes, workouts have gone digital too. There are tons of cool fitness apps that do everything from help you count calories or steps, to reminders to get moving. Like having a personal trainer in your pocket. Looking for a class but don’t have time to get to the gym? Search workouts online.

#7 // Recovery. Muscles need down time too. Recovery efforts are making a big splash in lots of gym workouts. Training hard is good, just be sure you aren’t setting yourself up for injury. Add in some stretching, massage, yoga, even complete days off from working out. It’s important to give days off to let your body recover, or take a down day when you are feeling under the weather or just worn out. The experts insist.

Related on EcoSalon

How to Burn Calories Fast and Whittle While You Work

30 Best Quotes About Health and Wellness

7 Best Beauty Products for a Post Workout Glow

Image: adifansnet

The post The Top 7 Fitness Trends to Try in 2015 appeared first on EcoSalon.

Yoga is touted as the exercise good for everyone. But too much of a good thing can be, well, a bad thing. And, yes, there are some yoga poses that many of us should never do.

It seems everyone is practicing yoga these days, whether at home or in the studio. It offers flexibility, balance (both physically and mentally), and calming of the mind. But more, in this case, is not necessarily a good idea. There are certain precautions you should take in order to protect your body.

Maybe you’re a yoga beginner or a practiced yogini. Either way, injury, inflexibility, and life happenings all affect your performance on the mat. Remember, yoga is a noncompetitive sport. Just because the person beside you can touch her palms to the floor in Forward Bend, doesn’t mean you have to. Tailor your practice to work for you. Don’t push yourself to get there. If you feel pain, this is your body telling you to stop.

Whether your practice is temporarily sidelined due to injury, or certain poses are best left off the list permanently, there are always modifications or other poses that will work well for you. As you become stronger and develop the best practice for you personally, you will see results not only in your body but your energy and satisfaction too.

Yoga Poses You Should Not Do…

If you have a bad back // Don’t: Cobra, Camel, Wheel (Backbend), standing or sitting forward bend with knees locked. Do: Be sure, no matter what pose you are doing, that you are engaging your core. This will help to protect your back.

If you have weak knees // Don’t: Hero, Warrior, High Lunge, Full Lotus. Do: Strengthen your quadriceps. Weak knees are often the result of under-engaged or weak quads.

If you have weak wrists // Don’t: Plank, Side Plank, Downward Facing Dog. Do: Try going onto elbows and forearms during Plank and Down Dog. Or some people feel that using blocks make these poses easier on their wrists.

If you have a sensitive neck // Don’t:  Plow, Shoulder Stand, looking forward while in any forward bending pose. Do:  When doing Elbow Plank be sure your shoulders are out of your ears and avoid craning your neck in any position, like Shoulder Plank, or Triangle Pose. Try instead to keep your neck in a natural position.

If you are pregnant // Don’t: Backbend, Camel, Headstand, Shoulder Stand, Boat Pose, Revolved Triangle. Do: Seek out a yoga instructor knowledgable in teaching women during pregnancy. There are several contraindications to consider in each trimester to protect you and your unborn child.

If you are menstruating // You thought we’d suggest avoiding inversions here, right? This used to be the case but now experts believe there is no health risk to these poses at any time in your cycle. So, it is best left to personal choice. Again, take note of how your body feels and ease off if a pose is uncomfortable. You may need a day or two off, or extra meditation, if you are feeling low energy.

Related on EcoSalon

Diy Spray Cleaner to Disinfect Your Yoga Mat Naturally

6 Yoga Poses to Help You Chill Out and Wind Down

Walking Meditation

Image:  Gratisography.com

The post Yoga Poses You Should Not Do appeared first on EcoSalon.

For those of you contemplating whether or not to roll out of bed for that morning jog or whether you’re too tired after to work to hit your spin class, this one is for you. A group of two new studies, one out of Australia and the other France, found that exercise in people over the age of 30 is the most important factor in heart disease prevention.

A sedentary lifestyle is the single most important contributing factor to heart disease between age 30 and 90. Getting enough exercise was more important than keeping your weight in check, high blood pressure, and not smoking.

One study, published in the British Journal of Sports Medicine, looked at the risk factors of more than 32,000 women in Australia. For women younger than 30, smoking was the most important risk factor, but for women over 30, it was exercise. In all, the study found that 2,000 women could be saved every year just by getting the recommended weekly allowance of 150 minutes of moderate exercise per week, as reported on New York Daily News. Exercise is the key to heart disease prevention.

Another French study found that men between the ages of 55 and 70 greatly benefited from exercise later in life. In fact, the study found no difference in men who started later in life versus men who started earlier.

“[I]t’s never too late to change your way of life and get more physically active,” said lead author David Matelot, reported on New York Daily News.

According to the CDC, if your exercise is more vigorous, you only need 1 hour and 15 minutes (75 minutes) every week. It’s well worth the sacrificed sweat in heart disease prevention, especially as you age.

Related on EcoSalon

Vegetarians in Australia Get Cheaper Life Insurance

5 Ways to Boost Your Heart Health

20 Ways to Boost Circulation

Image: Jim Pennucci

The post Hey, Couch Potato! Exercise is the Best Heart Disease Prevention Tool appeared first on EcoSalon.