10 Tips for Your First Time at the Gym

By Rachel Zachar, Contributing Writer on Wednesday, October 22, 2014

Joining a gym is a big step in bettering your health, but making that first trip inside can be a bit scary. Here are some tips to make the most of your gym time, whether you're new to the whole working-out thing or already familiar with it.

So maybe you don't classify yourself as a person most would consider athletically inclined, but you're still looking to get into shape and tone your body. Maybe you've been working out daily for as long as you can remember, but you've never set foot in an actual gym and instead prefer working out in the comfort of your home. Or maybe you're just looking to transform your couch potato status by making a change to become more active. In any case, trying out your local gym can be a great way to switch up your scenery and environment as you exercise, and you will also be able to take advantage of some new, high-tech equipment that you might not typically use. If you're a newbie to the gym setting, you probably have a few questions, and you might even be a little intimidated—a feeling that is normal, but something you really shouldn't worry about. Before you head out and use your shiny new gym membership card for the first time, check out some of these tips to help you feel like an old pro and minimize some of the apprehension you might be experiencing as you immerse yourself in a sea of sweaty bodies, pounding hearts and working muscles.

 

1. Try a trial membership.

If you're dying to see what it's like to work out in a gym, but you're not exactly ready to shell out the cash for a year-long membership, try getting a sneak preview with a trial membership—something that many gyms offer. This way you can get a feel for the environment, equipment and types of services they offer—like personal training or fitness classes you may be interested in—and you can also decide whether you'll realistically take advantage of all the membership has to offer. Hint, hint: Go for it!

 

2. Wear proper workout attire.

One thing that will make you stand out from the crowd is your clothing. Don't show up in jeans and a t-shirt. Make sure you throw on some moisture-wicking shorts or snug-fitting pants and a breathable tank top or t-shirt. And don't forget the comfortable, supportive athletic shoes. 

 

3. If you don't know how to use certain equipment, ask and don't attempt to figure it out on your own.

There are plenty of things that can go wrong in this situation, like trying to hop on the treadmill at what you think is an average speed, only to fly off it when you realize you've selected the maximum. To avoid injury and possible embarassment, always check with a staff member or fellow gym-goer as to the proper way to use the machines, weights and other equipment.

 

4. Don't compare your fitness level to others'.

As you're working out, it's natural to scope out the people around to you to assess their fitness abilities. There will always be people better than you and people worse than you. However, don't even think about comparing yourself to them. Every person in that gym with you has a different ranking on the fitness scale, and it may have taken them years of effort to reach the one they're currently at. Don't expect to be lifting like the Incredible Hulk the first time you attempt to pick up some weights, and also don't get down on yourself for not being as great as you thought you would be. You will definitely improve with time. 

 

5. Be courteous of others' space.

It may seem like common sense, but be aware of others around you. It's not advisable to interrupt others, to try to cut someone's set short and force your way in, or to get all up in their space. It's also essential to make sure you bring a towel to wipe down the equipment before and after you use it, for the sake of everyone's health and general wellbeing. Nothing's worse than plopping down on the weight-lifting bench when it's your turn, only to find that the person before you left a puddle of sweat behind. Yuck.

 

6. Remember to pack your supplements and hydration.

Pre-workout supplements or protein shakes can go a long way in helping to fuel your body for impending exercise. Depending on the kind, they are typically loaded with essential vitamins, amino acids and other beneficial nutrients that can help you amplify your workouts. Also, it's crucial to pack enough water or sports drinks to keep your body sufficiently hydrated and your electrolytes high so you can make it through your exercises successfully and without issues.

 

7. Don't hog the equipment.

When some people work out, they “get in the zone” where they tune out everything and everyone around them. While this is often a sign of dedication and intense focus, it can also become a problem if you forget that there are plenty of other people lining up to use the cardio machine you're on. Be courteous and limit your time so others get a chance.

 

8. Become educated on workout lingo.

You may hear words like “reps” and “sets” and wonder what the heck people are talking about when they ask to be “spotted” or “work in” with someone. Instead of assuming a deer-in-the-headlights appearance with absolutely no clue what's going on, try to become familiar with these terms. “Reps” and “sets” are ways of measuring the quantity of an exercise move you've performed. Sets are comprised of at least several reps, or repetitions, of an exercise move; in many workouts, you'll perform at least a couple sets of any given exercise. If someone asks you to “spot” them, this means that they are requesting your help in performing an exercise involving weights they can't lift. If you're in the midst of a workout and someone asks to “work in,” they're likely asking if they can share the equipment you're using.

 

9. Maintain motivation.

If it's your first time in the gym, you might become overwhelmed by all of the options you have in terms of machines, equipment and weights, for example. You might become frustrated if you're not able to perform as many sets of one exercise that you normally can, or you might not even be able to perform one. In any case, try not to give up. Simply move on to another exercise if you can't seem to get something down, but keep your motivation strong where you will continue to keep trying. And make sure you really want it!

 

10.  Pat yourself on the back.

Once you've cleaned up, showered off and are ready to successfully leave with a newfound sense of empowerment, strength and motivation, be sure to give yourself a big pat on the back. Take pride in the fact that you successfully made it through your first trip to the gym, and you're now one step closer to whatever goal you have for your fitness or overall health. Lift your head up, crack a smile and walk out of that gym with a sense of accomplishment. Then turn around and repeat.

 

eVitamins has a great selection of sports supplements and healthy living products that can make a great addition to your gym bag. Make sure you check back tomorrow, and have a healthy day!

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Try Cardio Kickboxing to Sculpt Muscles, Burn Fat

By Rachel Zachar, Contributing Writer on Wednesday, October 29, 2014

With so many different options in workouts, it can be difficult to determine what to try next. Here are some reasons why you should give cardio kickboxing a shot.

Are you looking for a way to get active, sculpt your body and blast fat, but you're a bit tired of running or doing your usual workout routines? Then martial-arts-inspired cardio kickboxing might be a great option for you to try. Cardio kickboxing is slightly different from regular kickboxing in that it incorporates more heart-pumping moves and maneuvers like jabs, punches and uppercuts along with intense kicking at a rapid pace. These moves are all designed to get your heart pounding and your muscles working so you can tone up your body and start burning fat. In addition, learning how to kickbox is a great way to increase your self-defense skill set, as it is related to karate, and it can also act as an outlet for stress relief. Kickboxing is great to take as part of a class in your local gym, which many offer, or even in the comfort of your own home in front of a kickboxing DVD. Let's take a closer look at the basics of cardio kickboxing and examine the many benefits it can provide.

 

The Basics

If the word “kickboxing” conjures an image of a warrior performing elaborate combinations of kicks and punches at lightning speed, don't let it discourage you. Kickboxing is not for only karate or martial arts experts, and it is comprised of simplistic movements that might appear complicated because of the speed and intensity at which they are executed. The main “punch” movements are comprised of hooks, jabs, uppercuts and crosses; the “kicks” are made up of front kicks, side kicks and roundhouse kicks. Before you begin to practice the different movements, it's essential to first solidify your fighting or sparring stance—a body position designed for you to assume when fighting an opponent. If you're right-handed, it is most common to stand with your left foot planted ahead of your right, with knees slightly bent; if you're left-handed, stand with the opposite foot forward. With your hands elevated to chin level, make sure your right hand is positioned closer to the side of your face, with your left hand aimed a little in front of your face. Your elbows should be bent and positioned beside your body but not touching it, with your chin tilted downward. 

 

Once you have this stance down, you can start practicing your punches and kicks. Before you try to blast out a series of movements, it's critical to ensure that you are performing the individual moves properly. For example, take time to practice your uppercuts repeatedly before you start to combine them with hooks and start incorporating roundhouse kicks. To start addressing the cardio aspect of kickboxing, you should be confident with the proper ways to execute each move on its own. Then, you can try to amp up the intensity by blending the moves together and concentrating on being forceful and fast. Focus on tightening your core and really working the muscles in your arms, shoulders and thighs. Kickboxing is a physically demanding exercise, so it's important to start rather slowly and gradually work up to maximum intensity.

 

Mental Health and Body Benefits

Since cardio kickboxing is essentially a total body workout, you can expect to achieve very thorough results, addressing the muscles in your upper body as well as your lower. According to Fitness Magazine, one hour of cardio kickboxing burns an average of 500 calories but, depending on the intensity, may even rise above 800. Cardio kickboxing is a great way to strengthen and tone your abdominal muscles, shoulders, biceps, quads, glutes and other muscles. Partaking in cardio kickboxing regularly can help you to blast away fat and transform your body into one that is strong and seriously shredded. In addition, consistent kickboxing can build up your physical endurance and stamina, encouraging your body to achieve its maximum potential in terms of how long and how strong you can perform. Cardiovascular fitness and heart health also benefit from kickboxing. Due to its defensive, attack-like nature, cardio kickboxing is also a great way to relieve stress and built-up aggression. Shadow boxing, or fighting against an imaginary opponent, is a productive way to release any negative emotions, and it also makes great practice for any situations you might encounter in the future where you'll have to utilize physical self-defense. 

 

Before You Start

It's imperative to be certain that you are in excellent health before you begin rigorously training for cardio kickboxing, so make an appointment for a check-up with your doctor. If you've signed up for your first cardio kickboxing class, or you're just about ready to pop in a DVD and work out at home, there are several important things to consider before you start. Because cardio kickboxing is so physically demanding and involves almost non-stop movement at its level of maximum intensity, you need to make sure you remember to breathe. It won't be a good thing if you end up passing out from holding your breath during your jabbing, uppercutting and roundhouse-kicking. Proper and thorough stretching is also crucial to perform before your workouts, as immediately diving into a cardio kickboxing routine with stiff, unused muscles can cause pain, injury and other negative effects. Taking a preworkout supplement before you start can also provide some benefits in how well you perform, as it can help you to maintain energy and keep your body fueled for your intense, impending workout. 

 

Kickboxing can be a great way to get active and get toned, so give it a try the next time you're looking for a high-intensity workout. Come back tomorrow for more health tips, and have a great day!

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Improve Post-Workout Recovery with Glutamine

By Petra Trudell, Managing Editor on Thursday, October 30, 2014

If sore muscles are keeping you sidelined between workouts, glutamine may be able to help. In today's post, learn all about this important amino acid.

When you exercise, you create microscopic tears within the muscles as you break them down to build them up stronger. This explains that familiar pain you may experience after a workout. However, there are some steps you can take to improve muscle recovery for less downtime between training sessions, and glutamine is a great place to start.

What Is Glutamine?
Glutamine is an amino acid that is naturally present in the body. In fact, it's the amino acid you have the most of within your body. Glutamine is manufactured within the muscle itself and then transferred to the body's vital organs through the bloodstream.

Glutamine for Muscle Recovery
Amino acids, like glutamine, are referred to as the "building blocks of protein" and are essential for the growth of strong, lean muscle tissue and for repairing all those little tears. Glutamine also helps remove waste products like ammonia that are the result of training and need to be removed from the body. When you put the body under extreme stress through rigorous training, you can deplete the amount of glutamine present in the body. Becoming deficient in glutamine can actually result in muscle breakdown.

Now, it's to be noted glutamine depletion isn't common in those who perform moderate exercise on a regular basis. This issue is most often present in endurance athletes, like marathon runners or professional athletes. If you're also sticking to a rigorous muscle-building program, your glutamine levels could be impacted by your training. Glutamine is available in supplement form, both as a powder and a pill, and in varying strengths to help you maintain the ideal amount in your body.

As always, consult your physician before adding a glutamine supplement to your routine. Glutamine has been generally recognized as safe in adults but should be avoided by women who are pregnant or breastfeeding and by those with liver or kidney disorders, an allergy to MSG and anyone with a history of seizures. Anyone with a mental illness should also consult their doctor first before use.

More Tips for Post-Workout Muscle Strain
Taking care of your body after your work out can help you avoid uncomfortable soreness and more severe injuries from training. Here are the five go-to practices we suggest:

1. Make sure to stretch at the end of your workout while your muscles are still limber. Hold stretches for up to 30 seconds without causing pain.
2. Eat a balanced meal (fats, proteins, carbohydrates) within an hour of working out.
3. Enjoy a glass of tart cherry juice, which has natural anti-inflammatory compounds.
4. Massage tight muscles with a warming oil to reduce tension. You can also try a foam roller.
5. Drink plenty of water to rehydrate.

You can find glutamine supplements and more at eVitamins. Shop today for big savings and we'll see you tomorrow!

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6 Great Things About Grapefruit

By Rachel Zachar, Contributing Writer on Wednesday, October 15, 2014

While it is a pretty popular fruit, the benefits of grapefruit may not be well known. Read on to learn about some of the positive ways grapefruit can affect your health.

When you think about common fruits that can provide benefits for your health, you might not immediately think grapefruit. However, grapefruit contains many vitamins, minerals, antioxidants and other nutrients that can step up your health game. In addition, new research has illustrated that drinking the juice of grapefruit can supply significant support for multiple aspects of your health, including weight loss and blood sugar regulation. Let's explore some of the great ways grapefruits may be able to enhance your wellness.

1. Protects your skin

Grapefruit is brimming with nutrients, including vitamin C, vitamin A, calcium and magnesium. The antioxidant vitamin C works to protect your skin from sun damage and also improve its overall appearance, tone and texture. In addition, grapefruit can provide hydration and contribute to forming collagen, one of the substances that is responsible for your skin's elasticity, firmness and fullness. Grapefruit essential oil can be applied to the skin after you dilute and combine it with a carrier oil like jojoba or avocado; however, it's best to do this before bedtime because wearing grapefruit on your skin and going out in the sun can cause strong, adverse reactions. 

2. Lowers LDL cholesterol

Pectin fiber is a form of fiber that can reduce hardening of the arteries, or atherosclerosis, and it's another ingredient found in grapefruit. By cutting down LDL “bad” cholesterol, grapefruit can also knock out many triglycerides and encourage healthy cholesterol levels.  According to a study in the Journal of Agricultural and Food Chemistry,, red grapefruit might be more effective than blond grapefruit at lowering blood triglycerides because of its lycopene content or other nutrients.

3. Provides heart support

With the nutrients vitamin C, lycopene, potassium and fiber, grapefruit can provide significant support for maintaining the health of your heart. Potassium in particular can contribute to lowering blood pressure, and the other nutrients in grapefruit can improve your blood lipid levels, fight ischemic stroke and also prevent narrowing of the arteries—all of which can have an effect on your heart. 

4. Fights diabetes

According to recent research from UC Berkeley, grapefruit juice may be able to lower blood glucose and insulin levels, helping to regulate your blood sugar and fight diabetes. The presence of flavonoids and other nutrients in grapefruit may play a part in its effect on blood sugar.

5. May contribute to weight loss

You may have heard about grapefruit being a contributor to weight loss in the past, but now there is more solid evidence for the claim. UC Berkeley researched the effect that drinking grapefruit juice had on test rats who were fed high-fat diets. The study demonstrated that rats on high-fat diets that drank grapefruit juice gained 18 percent less weight than water-drinking rats on high-fat diets; in addition, the rats that drank grapefruit juice on a high-fat also illustrated a 13 to 17 percent decrease in blood glucose levels and a threefold decrease in insulin levels. Pending human research, this new study could help solidify the connection between grapefruit juice and weight loss. 

6. Supplies antioxidant protection

Grapefruits are loaded with antioxidants, which can provide defense against cell-damaging free radicals and oxidation. Antioxidants work to scavenge free radicals and remove them from your body, preventing your cells from enduring damage. In addition, antioxidants can help prevent cancers caused by free radicals and benefit your immune system for an overall improvement in fighting illness. 

Overall, grapefruits can provide many benefits for your health, with their nutrient-rich composition; red grapefruit is typically perceived to have more antioxidants and vitamins than the other types of grapefruit. However, consuming grapefruit is not right for everyone. If you're on any medications, it's advisable that you do not eat grapefruit or drink its juice, as it can cause adverse reactions. In addition, when applying grapefruit oil to your skin, it's important to first talk to a professional about the proper way to dilute it and do a test patch to ensure that you do not experience any allergic reactions. 

Check back tomorrow at eVitamins for more healthy living tips, and have a great day!

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How to Make Your Supplements Last

By Petra Trudell, Managing Editor on Tuesday, October 14, 2014

Not storing your supplements properly can lead to faster breakdown and expiration. In today's post, learn some helpful tips to make sure their potency remains high until the last dose.

After settling on your supplement routine, you want to make sure you get as much out of your products as possible. Not storing them properly at home and when on the go can mean the products lose their potency and can expire.

Keep these tips in mind to guarantee you get all the benefits your vitamins, minerals, essential oils, etc. have to offer.

Proper Storage
Where you choose to keep your supplements at home shouldn't just be for convenience, but to also protect the nutrients within. Follow these guidelines for maximum benefit:

• All supplements should be kept out of direct sunlight, which can cause nutrient breakdown.
• Choose bottles or storage containers that are completely opaque or made of dark glass to further block out sunlight.
• Keep lids tightly sealed at all times to keep out moisture and germs.
• Make sure scoops for powders are completely dry before storing within the tub.
• Don't store supplements (or any health and beauty items) in the bathroom or any very humid room, as the excess moisture promotes the growth of bacteria.
• Any supplement kept in the fridge should be stored in the door or to the front of the fridge -- when pushed to the back, you risk freezing.
• Probiotics should be refrigerated to protect the live bacteria within. However, most will be OK for a little while at room temperature, especially those labeled "shelf stable."
• Store fish oils in the fridge to reduce odor and fishy taste while also preventing spoilage.
• Avoid extreme heat or cold.
• Make sure all supplements stay out of reach of children, for whom large doses of vitamins and minerals can be toxic.

While it's important to pay attention to expiration dates, a supplement won't become toxic upon the expiration date, rather, the supplement's potency will not be the same as listed in the nutrition facts. Most supplements can be used for a few months beyond their date before any major changes in potency occur. Beyond that, it's best to discard them.

Traveling With Supplements
Staying on your regular supplement routine when traveling will help balance your diet (which may be more indulgent when you're away from home) and keep your immune system on alert. Now that you understand the best way to store your supplements at home, it's time to talk about what to do when you travel. Here are some important things to remember:

• Keep your supplements in tightly sealed containers if you aren't bringing their original packaging.
• Store supplements in your handbag, backpack or carry-on baggage so you can better control the temperature they're exposed to. 
• Always bring along a water bottle so you don't miss a dose.
• Make sure to properly label containers with proper dosage to avoid any mistakes.
• Keep a list of all supplements (and medications you take) with your identification and travel documents in case you become ill while traveling.

We carry travel supplement cases along with the vitamins and minerals you need to create a healthy daily regimen. Shop today and we'll be back tomorrow with the latest health information.

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A One-Sheet to Track Your Monthly Breast Self Exams

By Petra Trudell, Managing Editor on Thursday, October 23, 2014

 Performing your monthly breast self exam is a habit that can actually save your life. Print out our one-sheet to help you stay on top of it, as well as all your health screenings.

Breast cancer diagnoses and deaths in women age 50 and older have been declining since the '90s and one of the main practices attributed with this change is the monthly home self exam.

While the guidelines for screenings conducted by your doctor may have changed and a self exam certainly doesn't replace these more advanced tests, performing a monthly check of the breast tissue (including the nipple) and the lymph nodes can still help you catch signs and symptoms that may be related to breast cancer, possibly improving your chances for a full recovery if you are diagnosed. This monthly step is crucial for all women beginning at age 20.

You know your body best, which means you’re able pick up on the signs it presents when something might be wrong. Make sure to perform your monthly check just before and just after your period if you’re menstruating and once a month if you’re menopausal or post menopausal.

To help you stay on top of it, we’ve created a handy one-sheet, which you can print HERE. Hang it on your bathroom mirror or inside your medicine cabinet — anywhere you’ll see it regularly to remind you to check yourself for any changes like lumps, sensitivity or changes in color. Nipple discharge is another potential symptom. If you notice anything, make sure to get it checked out as soon as possible. We've also included the recommended ages for all your most important health screenings.

October may be coming to an end, but breast health needs to be a year-round commitment. This year, an estimated 220,000 American women will be diagnosed with breast cancer and sadly, another 40,000 women will lose their battle with this disease.

Knowledge is power. Know the signs and spread the word. We’re all in this together.

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6 Ways to Fight Back Pain

By Rachel Zachar, Contributing Writer on Friday, October 24, 2014

When your back hurts, it can definitely make life more difficult. Here are some suggestions for combating back pain.

Back pain is one of the most prevalent forms of pain that most people experience at some point in their lives. Often occurring in the lower back, this form of pain can be so debilitating that you may have difficulty making it through your typical activities and tasks for the day without experiencing a painful sensation. There are many different causes for back pain, so it's important to visit your doctor for a diagnosis before you attempt to self-treat. Some of the most common reasons people experience back pain are due to bad posture, heavy lifting, arthritis, spinal conditions, sports injuries or constantly staying in a seated position. If your back pain is not severe and intense, you've visited your doctor for a diagnosis and you're looking for a way to find some relief from the pain, take a look at these suggestions.

1. Exercise

Contrary to what you may be thinking, exercising can actually benefit back pain. It depends on the specific type of exercise, though. Walking is a gentle, mild method of stretching out your back and helps spinal fluid to spread evenly throughout your discs, providing nourishment and discouraging pressure or discomfort. According to a medical article reviewed by Louise Chang, M.D., there is one exercise in particular that can promote a neutral, elongated spine. Try getting on your hands and knees and reaching one arm straight out in front of you while sticking out the leg on the opposite side of whatever arm is outstretched. Hold the position for about 20 seconds and repeat on the opposite side. This exercise also works to strengthen your core, something that is crucial in having great back support. If you're going to exercise with an aching back, be aware that any exercises involving heavy, overhead lifting may exacerbate the pain. 

2. Muscle-soothing Bath

There's a reason hot baths are known as a traditional, time-tested method of helping to alleviate many types of pain and soreness. Soaking your muscles in hot water can promote healthy blood flow and deter pain signals from being sent to your brain and causing discomfort. Try taking a hot bath but adding in a few drops of a muscle-soothing bath or shower formula with plenty of beneficial ingredients. Aloe vera, eucalyptus, calendula, arnica, chamomile and witch hazel are several extracts which, when used together, can often provide excellent support in reducing pain and even cutting back inflammation. 

3. Topical Pain Relief Formulas

While heat can definitely help to relieve back pain, so can the cold. Topical pain relief gels or roll-on products can provide soothing relief when applied to the sore areas on your back. The analgesic ingredient menthol can produce a pleasant tingling and slightly numbing effect that can help dull the pain sensation and help your back discomfort to ease up.

4. Back-supporting Foods

Food may not be one of the first lines of defense you reach for, in terms of erasing back pain, but it can definitely play a significant part in helping you to feel better or worse. Foods that have undergone a lot of processing and are high in saturated fats or sugar can often have negative effects on your inflammatory response, inciting inflammation in your intestines which can then spread and end up causing an inflamed and painful back, according to Judy Fulop, a naturopathic practitioner at Northwestern University in Illinois. On the contrary, foods with omega-3 fatty acids,antioxidants, anti-inflammatory properties and magnesium can be beneficial in discouraging back pain. Salmon, nuts, green leafy vegetables, organic cherries and blueberries are some great choices that can support your back and overall health in general.

5. Calcium

As a key player in fortifying and supporting the health of your bones, a lack of sufficient calcium levels can also negatively impact your spine. When your body doesn't receive enough calcium, it can promote a curved or hunched spine and even cause your vertebrae to compress. If your bones are already weak from a disease like osteoporosis, your spine is even more susceptible to damaged discs and vertebrae, and any pain you experience can be amplified. Therefore, it's essential to ensure you are receiving enough calcium and avoid deficiencies.

6. Improve Posture

Maintaining good posture is something that is underrated and plays a significant role in lessening back pain. It's important to make a constant effort to walk and stand with your back straight, your shoulders squared back and your chin up. Hunching and rounding your shoulders for a long period of time can eventually cause structural problems with your spine and worsen pain. 

Before you attempt to remedy your back pain on your own, it's critical to get checked out by your doctor first in order to determine if you have a more severe problem that is causing the pain. Maintaining your overall health is crucial in keeping up a healthy back, so make sure to address the bigger picture as well as other unexpected contributors to your back pain, like your diet, exercise and other aspects.

Check out our selection of vitamins, supplements and other healthy living products that can help ease your back pain at eVitamins. Have a great weekend!

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