BUS 449a Music, please

Hello, dear gym freaks!
Do you like working out with music? Or do you enjoy the piece and quiet of a training? I personally can't work out without my headphones on. When I'm not listening to anything while at the gym, sometimes I feel like I'm getting too lazy and sluggish because there's nothing to keep me up. Music really helps me keep going especially when on the treadmill or the cross trainer.
This is one of the major reasons I truly enjoy group exercises such as aerobics or zumba - the music the instructors play is so lively and energetic it does not give you a chance to stop and you want it to keep going so you keep training, as well. I think it's a great motivator in such cases and  really helps me go on instead of give up, leave and go have some french fires.
Some people enjoy reading a book or watching a video while working out, but in my opinion music can boost your productivity in a way nothing else can. This is one of my favorite songs to listen to while training.
So, what do you guys do when working out - radio, book or you simply concentrate on the training? Let me know in the comments below:))

BUS 499a Weigh v Measure

Hello, fellow gym-lovers!
I hope your fitting programs are going well and that you're right on track with the desired results. It is a great pleasure to find out that there are results from what you have been doing and working on so hard. It is also a huge disappointment, though, when you get on the scales and realize that all those workouts have been to waste since you have barely lost a kilo. Let me tell you a secret - scales are not the best measurement of your results.
If you are just on a diet, and you don't have the time or simply refuse to workout, the scales might give you an accurate idea of how much you've lost. However, when you train, not only do you lose fat, but you also gain muscle mass. This is why the scales could be a very misleading tool and a false reflection of your true achievements.
You can certainly feel it, when your pants are much easier to put on and when that dress looks so much better on a Friday night. If you'd like to truly assess your results, though, take measurements of different parts on your body. Chest, waist, arms, thighs - keep record of all the areas that you've been aiming at and you will definitely feel the results. If not - you will know that you have to work harder and try different techniques. Cheers:)

BUS 449a Gym? Hell, no

Hello, dear fitters!
I can imagine that not everyone of you is a huge fan of the gym. Honestly, sometimes it gets boring doing workouts on your own, and I definitely need some extra motivation and diversity to keep going. This is why I strongly support group classes such as aerobics, zumba or stretching.
My most favorite group workout have always been aerobics classes. Having an instructor show you and do everything with you is highly motivational as the exercises seem much easier (no, they're not) but you keep trying instead of giving up in the beginning. I also really enjoy the music and it definitely gives me a boost even in moments when I can barely breathe anymore. The aerobics classes I have attended have generally been divided in two parts - standing up and doing some cardio exercises and then laying down on a mat and working out different body muscles groups - abs, legs, upper body.
Zumba is also a lot of fun, although in my opinion it does not challenge your body as much as aerobics do. If you like the latino rhythms, and enjoy dancing this is definitely for you. You can easily combine having fun with toning up your body and exercising a little. Don't push your expectations, too high, though. If you want visible results, you shouldn't abandon the gym for good:)) So, have you ever visited such group classes and what was your favorite part? Please, write a comment:)))

BUS 449a The importance of planking

Hello, fellow fitness maniacs!
The first post this week is about planking and how it affects your body.
We all know what planking is. What many of us don't know, however, is that it greatly exercises almost all muscles in the body and stimulates us on several levels.
Let's first start with a brief description on how to properly plank. To do so, get in the push-up position, but instead of putting your hands on the ground, put your elbows directly below your shoulders. Keep a straight line from your feet to your neck by tightly squeezing your glutes and abs. Hold for as much as you can.
Yeah, easier said than done, I know. For now I have been able to hold in that position for about a minute. The easiest part of this exercise is that it can be performed at home. All you need is a mat. And that's pretty much it on the easy side:))) Planking, however, contract core muscles groups including those that stabilize your spine and hips. As a result, you end up with a better posture of your body and you feel much more flexible. It also stretches muscle which have stiffened during the day due to uncomfortable sitting desk position at work, and therefore relieves you and decreases the stress level. Lastly, planking strengthens your body overall as it exercises upper, mid and lower muscles at the same time. So, what's your planking record? Let me know in the comments below :)))

BUS 449a What to eat after...

Hello, bunch of fitness freaks!
The second post this week is dedicated to what to consume after a training session.
Let your body take a break from the long workout first. It won't feel nice if you start eating immediately after. If you're starving and cannot make it, though, eat a piece of fruit with a cup of tea. It will fill you up enough so you can take a shower and prepare your meal in peace. (not bothered by those noisy rumbles coming from your stomach)
The best choice for an after-workout dish - grilled chicken or fish garnished with steamed or grilled veggies. It's a great option as it satisfies your hunger but will leave you feeling light and comfortable for the rest of the day.
My next suggestion for you is a whole-wheat sandwich. Use some meat of your choice but chicken and fish would be the best. Don't forget to add some veggies. Tomatoes and spinach will boost your energy again once you've left the gym and feel exhausted.
The last idea I'd like to share with you tonight is to have an omelet. This is a very easy meal, won't take you a long time when you're starving after the training and you don't have another option that has already been cooked. Be careful with the oil and the cheese, add some veggies and enjoy:) Let me know what's you favorite food after training in the comments below:))

BUS 449a How to start your workout

Hello, dear fitness bloggers!
The first post this week will be about foods you are advised to have before you workout.
I would definitely suggest you eat no less than half an hour before you go training because otherwise you will feel clumsy and sluggish and you will give up on the workout soon after. Make sure you give your stomach enough time to digest the food thoroughly.
My first idea for a snack before is yogurt. It's light, tasty and easy on your stomach, so it's a perfect choice. It's up to you whether to eat it plain, flavored with fruit pieces or add something on your own to it. My tip: slice an apple or one banana and sprinkle with laxseeds.
An oatmeal dish is another wonderful option to have before the training. This is because the energy you will get from it will be released gradually during your entire workout by creating a constant flow of sugar into your blood system.
Nuts would be another great option to load you up with energy and drive the hunger feeling away while you train. They won't leave you with a heavy sensation in your stomach, but be careful not to have too many because the exact opposite might occur.
So, guys what's your favorite snack before the workout? I'd love to read your ideas, so don't forget to comment below:))

BUS 449a Cross Trainer

Hello, dear readers!
This post's idea is to give some tips on how to maximize the benefits from doing your cardio exercises on the cross trainer.
I personally love the cross trainer as it doesn't put so much pressure on the knees and hip joints which is a core concern for people who have had injuries or problems in those areas in the past. This is why I highly recommend this exercise to all of you who don't wish to stress your knees.
I think cross trainers have been underrated as many of you think that running for example is more strenuous for your body. Let me tell you that - if you do the cross trainer right, you will get great results.
The most obvious way to go on a cross trainer is forward. However, you should go backwards on it, as well. This way you will exercise all your legs muscles in one work-out. Backward pedaling will put more pressure on the quadriceps muscles which are part of the front muscles on the thighs. When you go forward you exercise the hamstrings at the back of your thighs. To stress on the butt muscles or the calves, go either way. Don't forget to keep your posture straight in order to engage the abdominal muscles, as well. You should also hold the handles of the cross trainer if you like to work out the arms in the process, too.
So, the cross trainer is a great way to include your entire body in your training. Don't forget to breathe and do it with pleasure:))

Offtopic: LinkedIn

LinkedIn may appear as a quite boring and even dull social network to college students, however, it can provide a number of benefits to them as its purpose is not sustaining personal relationships but creating professional ones. As a result, college students and graduates should be highly encouraged to develop and preserve such relationships and find contacts that might be to their advantage in the near future when in search for a job.
The website is an incredibly valuable source of information on professional networks and positions available as it currently holds the profiles of about 3 million companies worldwide. Every respected firm which would like to have an influencial online presence has created a profile on the platform and constantly offers updates on the positions available. Moreover, the website offers articles about local events so the information included provides benefits for job-seekers on many levels.
Additionally, online recruiting has proved to be the most successful method for hiring in the past years. It is easily-accessible, cheaper and provides a two-way communication. A student just needs to create their profile and it will work as a CV that they won't have to send multiple times to different firms, because it's there all the time. This is why LinkedIn is a great professional platform and ultimately provides great values to college studets.
https://www.linkedin.com/profile/view?id=221351339&trk=nav_responsive_tab_profile_pic

BUS 449a Cheers!

Hello, fellow fitnessers!
For many of us (especially during the students years) it is a real pain in the butt trying to leave alcohol consumption out of our diet. We are all aware that drinking does not really help us lose weight as it slows down metabolism, causes dehydration and water loss and therefore leaves us even thirstier craving for more.Moreover, alcohol doesn't give you much nutrition, and MOST OF ALL makes you hungry. This is why those peanuts and chips are such a delicious snack when you're having a drink. After consuming too much alcohol, your body might cause you to want to eat foods rich in carbs as they would absorb the alcohol much easier and faster and you end up eating bread or french fries for examples. Foods containing more fats are also yummier with a drink as they would also prevent you from getting drunk too fast.
If you really have a hard time completely eliminating alcohol, however, I would suggest you turn to red wine. MODERATE consumption is recommended in any case, so try to stick to no more than one or two glasses a couple times a week. Drink it with your dinner. Red wine is one of the best options for an alcoholic beverage during your diet as it contains antioxidants which slow down the aging processes and may reduce the chance of developing type 2 diabetes or osteoporosis. So, grab a bottle from the store and make sure it's enough for at least a week:)) I'd like to know how you're handling the alcohol cravings when losing weight, so please leave a comment below:)

BUS 449a BuTT

Hello, dear friends!
The whether is getting more beautiful with each day so I hope you have been exercising as you will have to face your summer clothes pretty soon:))
The first post this week is about working out your butt muscles. By doing a butt workout, you will also exercise your legs, however, it is important to pay special attention to that area in order to keep a nice finished look of your legs.
We have already discussed the importance of squats in one of the previous posts and they undoubtedly are excellent if you want to keep your butt muscles tight and good-looking. There are a few more exercises you could do if you want to really work it out, though.
Standing lunges are great for your butt area. Your starting position will be with your feet at a hip-distance. Take a step forward with your right leg, lower your body until the angle at your knees is about 90 degrees. Then rise up, go back with the right leg and repeat with the left one. Try to perform it slowly in order to really strain your muscles. Don't forget to breathe in and out.
If you really want to challenge yourself with a butt work-out, I suggest you try this video. It includes a great variety of exercises and trust me you will definitely feel it for at least a few days after. Enjoy:))

BUS 449a Where's the energy?

Hello, fellow gymaholics!
The second post this week will be dedicated to ideas for the best energy providing foods.
Carbs might be a taboo for some of you trying to lose weight but there are some carbs that could be very nutritious to you and make you feel full of beans! Cereal and whole-wheat foods are a great source of fiber and will ultimately load you up with energy. They are slow carbs so the body takes longer to absorb them and leave you feeling fresh and strong.
Nuts. Almonds, in particular, are full of protein and magnesium and contribute to transforming the sugar in your body into energy. They can satisfy you fast as they provide your body with unsaturated fats and prevent it from absorbing calories. Moreover, they fight the toxins circulating in your organism and neutralize them because they contain copper and manganese.
The last idea I'd like to give you: eggs. They are one of the most powerful sources of protein and amino acids which help replenish the energy and rebuild the muscles faster. Avoid frying them and eat them boiled or baked.
So, what's your favorite source of energy? Please, let me know in the comments:))

BUS 449a Obliques exercise

Hello, dear fitness freaks!
I hope you have been working out and have already started to achieve the desired results. Today's post will be focused on the oblique areas in your body. Working out those abs is great, but you shouldn't ignore the obliques as they would make your waist smaller and your overall look will be much fitter. Don't even let me start on how nice it feels to wear a smaller size pair of jeans:))
It is true that most abs workouts videos that you could find on the internet exercise the obliques to some extent, as well. However, there are some movements that specifically concentrate on those areas. The easiest one is to lay down on your back with your legs bent at the knees. Then reach for your ankle with your right hand fingers, bending to the side, return to initial position and repeat the movement with your left hand. As you do it slowly, this will really tighten up your oblique muscles. You should exhale as you reach for you ankles, and inhale as you go back.
There are other exercises which will help you tone up your oblique muscles. A very good video with more ideas on the subject is this one. So, go start working on those muscles and please let me know which your favorite oblique exercises are in the comments below! :))

BUS 449a As active as possible!

Hello, dear friends!
The idea of this post is to give you some ideas on how to stay active during the day and therefore spend more energy than you usually do. The tips I would like to give you are totally applicable in your daily routine and you need absolutely no equipment to perform them.
The first advice is to always walk when possible. If you have to go to class, or visit the dentist, for example, try to reach your destination on foot. Avoid using your car or public transportation, as this will make you more active and will inevitably save you gas and money. Well, it is somewhat time-consuming, but this is the only investment you need to make. If you have a bike, you can use that, as well.
My next idea is: forget the elevator. I always use the stairs. The elevator is for people who cannot, for some reason, go up and down the stairs or who are lazy. If you believe you don't belong to either of these groups, take the stairways. Sometimes it's much faster.
Last but not least, create physical work for yourself. Go around the house, clean, arrange, look for things, get yourself some fruit, go for a glass of water, take the dog, or whatever pet you have (cat, hamster, roommate) for a walk. Try to be active as much as possible, instead of staying in front of the computer or watching TV.
I would love to hear your ideas about losing some extra calories while doing some pleasant activity or while simply watering the flowers:)))

BUS 449a Off-topic: Allrecipes.com

1. Headquarters: Seattle, WA
2. 8+ million registered members, 5+ million e-mail subscriptions, 30 million unique visitors, 23 countries, an average of 135 million recipe pageviews.
3. The site is available in: English, Spanish, Portugese, Chinese, French, German, Indian, Italian, Japanese, Korean, Dutch, Polish, Russian
4. The purpose of the website is to create a huge database of recipes, shared by the users. Visitors can either contribute to the content of it or choose to just browse, depending on the membership they select.
5. The website generates revenue through advertising and Go Pro paid accounts.
6. The website is very useful as it provides the users with an enormous database of recipes. What I like the most about it is the searching option to look for recipes by ingredients.
7. The website is extremely developed. It offers different functions like providing a Menu Planner, videos of food preparation, blogs and so on, so I don't think it needs any radical improvement at the moment.

This is a very useful site, and even though it's not on the subject that much, it actually provides with some really good healthy suggestions for your diet. So, as long as you are patient to search for some delicious and nutritious meals, it will be very helpful for you! Dig in!

BUS 449a Let's squat!

Hello, fellow fruit-lovers! If you think I'm already losing it, you've probably missed to read my last post about which exotic fruits to add to your diet. But I know you'll have plenty of time to read it after you learn some things about squats.
Squats are very important part of your work-out for several major reasons. First, this exercise is very practical as most of us squat on a daily basis to perform real world tasks. In order not to let a simple squat cause you pain or injuries, doing this exercise will make your body more stable to such daily activities. Secondly, squats help you burn fat. As you perform squats, you gain more muscle mass, and the more muscle mass you have the more calories you lose. Lastly, squats build up your entire body as it engages all muscles of your body, not just the legs but back, abs and chest, as well.
   How to perform a squat properly? Easy. Start with a simple warm-up and don't forget to stretch your legs. Put your feet at a shoulder width, toes slightly pointing out. This is a posture that is natural to the body. Keep your back straight, otherwise you may injure yourself. Lower down, as you bend your knees, hips and ankles until you reach a 90-degree angle. Never stop breathing - inhale as you go down, exhale as you go up. In order to engage your arms, as well, you may put them in front of your body as you lower for the squat, bent at the elbows, hands gathered at the level of the chin. Let them down as you rise. Suck your belly button in, to tighten up your abs, as well.
Source: Check this video for performing safe squats

BUS 449a Healthy means fit!

Hello, dear friends!
My first post this week is about some exotic decisions when it comes to choosing what types of fruit to add to your diet. Fruits are extremely healthy (duuh) and the best snack you could hope for. However, if bananas and apples have lost their taste for you as you consume them every day, there are options available!
My first suggestion for you is avocado. Yes, I know it contains a good amount of calories, but all you need is a quarter of a piece per day. Avocados are a very good source of fiber, non-saturated fats, vitamin B, K and B6 and potassium. The best option is to add it to your salad, as its taste is quite bland. What I do is mash it up with a little bit of honey to make it sweeter. (Always go for honey instead of white sugar!)
Pomegranate is another good choice when it comes to picking fruits. This fruit also contains a lot of fiber, it lower the cholesterol level in your system and attacks the fats that tend to be stored in your belly! Sounds good!

Looks good, as well:)

And tastes good!
The last fruit I will recommend is grapefruit. Yes, it is pretty bitter. BUT, it is considered one of the foods with negative calories. Got your attention? Well, that's not true. But, don't stop reading now. Grapefruit only contains about 74 calories per serving and is believed to help the liver break the fat down. Nice, huh?
So, what's your favorite fruit? I would love to see your choice in the comments below:)) And don't forget - fruit is healthy, healthy is fit!

BUS 449a Crunch it!

Hello, dear fitness lovers!
Have you been drinking plenty of water? Well, if you haven't, now is not a good time either, since this post will be about abdominal exercise and you don't want to do that on a full stomach.
I can't tell you how to get a lovely 6-pack in a week, but I will try to help, you and me both, better understand the concept of doing abs and lose that belly fat, none of us likes.
First, let's consider the difference between a crunch and a sit-up. The crunch puts all the pressure on your abdominal muscles, whereas the sit-up exercises other muscles, as well, such as the lower-back, the neck, the chest, even the legs muscles in some cases. In order to do a crunch properly, lie down on a rag and bend your legs at the knees keeping your feet at a distance equal to your shoulders width. Then put your hands at your ears, without pushing your head forward, and raise only your shoulders and head without unnecessary flexing at the neck . Try to keep your lower back on the ground, which will ensure that your abdominal muscles are contracted at all times. Don't forget to breathe - exhale as you go up and inhale as you go down.
If you hook up your legs somewhere to do a sit-up, the pressure will be divided between the legs and the abs muscles. So, this choice is up to you. Place your hands again at your ears, and unlike for the crunches, slightly flex your neck forward. Use your abdominal muscles to lift your body up until you reach a position where you're almost sitting, and then go back down. Keep breathing in the same way as mentioned above. Try not to fully relax as you go down so that your abs are contracted at all times. Make sure, you don't have any back problems, in order not to injure yourself by doing sit-ups.
For best results, perform both exercises in 3-4 groups of 20-30 repetitions each. Try to do them at least 2-3 times a week, if you wanna see that 6-pack peeking out from that belly! :)) Don't forget to increase the number at least once a week so that you can get better results in time! Sit up, crunch, enjoy! :)))
Source: http://www.bcliving.ca/health/which-abdominal-exercise-is-better-crunches-or-sit-ups

BUS 449a Drink it up!

Hello, gymaniacs!
Have you been running?! I hope so. I have and my legs are begging for some rest:)
This post won't be about workout, so don't you worry. It won't be about food, either. It's about something pretty simple and pure that you can do everyday without any efforts.
How much water do you drink per day? Maybe now's a good time to think about this. Water could be really beneficial for you and make your lifestyle much healthier.

That's my boy!

Drinking more water speeds up your metabolism. When your body is dehydrated, it starts conserving energy and therefore slows down its processes because the organs need to be properly hydrated to work fast and efficiently.  Once your metabolism has been increased by drinking more water, though, the weight-losing mission seems much easier for those of you who want to lose a few kilos. However, drinking water is just another step to being healthier and keeping your body fresh.
Water also cleans up the toxins in your body. It's the most natural way of cleaning your kidneys and bowel and helping them eliminate any waste of what you've been taking throughout the day.
How does water help me? Well, I take as much as 5 liters of water per day. So, my friends have probably seen me carrying around a big bottle of water every day. (And rushing to the bathrooms about 35 times a day.) That's one of my ways to stay fit and full. Every time I feel like having some extra food or something that wouldn't be very healthy for me, I drink water. I've had problems with kidney stones in the past, so that's one more reason to try to take as much water as possible. Whenever I feel like drinking juice or something that will just bring extra sugar and extra calories to my body that I don't need - I drink water. It's healthy, it's clean, it's tasty:)) Well, yeah I know it doesn't exactly taste like beer or wine, but remember - there is no hangover after overdosing with water!!! Drink it up! Cheers:)

BUS 449a The more you run, the more you run!

Hello, fellow fitnessers!
Did you work out this week? Well, it's Sunday and if you haven't you might as well go now at least for a run before it's too late. Not so fast, though, as I've got some useful tips to share on running which I've come to on my own as well as some information I found online.
In my opinion, it is very important to feel physically and mentally ready to go for a run. If you don't like it, please, don't go for it. It's just not worth it being miserable just so you don't feel that guilty for being lazy. 15 minutes of running per week won't do it for you, though. Go for some other sport or a walk in the park with friends as often as possible and it will be more effective for you.
To be physically ready is another matter. If you haven't worked out recently, you feel out of shape or you have some health issues, you might wanna start with something easier. As a big fan of work&travel programs I come back every summer with some extra kilos. (I'm sure girls can relate to this:) ) As a result of the gained weight I have a really hard time running because my knees hurt.What you can do in similar situations, is go for long walks with fast pace, or as I did - go on the cross trainer first. The tension on the knees is lower, but you are still pretty active and you sweat a lot.
Once you feel ready for a run, don't push yourself too much at first, because the pain next day will be unbearable. Try to run regularly, at least twice a week and keep record of your results because that will motivate you to push yourself a little harder each time.
The posture while running is very important so that you can run properly, without causing any injuries to your body. This is a pretty good, educational and short video which shows some of the most common mistakes while running.
Well, it is kinda late now for you to go for a run, but tomorrow is Monday, so you can start your week with a morning run around the block or a nice long walk in the park. I'd love to see your opinion on the topic, so keep running, don't forget to comment, and stay fit! :)

BUS 449a Good morning!

Good morning, everybody! Well, it is kinda late but don't give up on reading as the topic for this post is breakfast, and sooner or later the morning will knock on your windows:)
When I want to start my day feeling fresh and energized I always have breakfast. Well, after the first coffee, of course.

...There it is, coffee, milk, no sugar, yummy

After a few minutes of waking up with this cup of pure joy, I make my breakfast. Well, honestly it is different every day, but the one I will show you today is a very healthy idea to start yours. I learned it from an ex-roommate (oops) and I am sure she will recognize it as she is in the class, as well:)) So, partial copyrights to Darina:)
Anyway, what you will need for this breakfast is milk...

...oatmeal, wheat seeds, barley seeds (any seeds that sound healthy enough), and a piece of fruit

The proportions are totally up to you, but you will feel how much to put from everything in the cup eventually. Mix the seeds and pour some milk on top. Heat it up in the microwave for 3-4 minutes. The seeds will expand in the warm milk. Then you can slice the banana (apple, pear, and you can add honey if you wanna make it sweeter).

There it is

Yup, I know, it doesn't look quite good, but it is GOOD for you:))
I hope at least one of you will try it and share an opinion (I'm ready to take it whatever it is, but don't forget it's the ex-roommate's recipe:))) )
I will be more than happy to hear about your healthy breakfast. Or healthy lunch. Or dinner. There's gotta be at least a snack...

BUS 449 Post 1

Hello, everyone:) My name is Tsvetelina and I've created this blog in order to share information with you about workout programs, fitness exercises, healthy diet regimes or sports that keep us active and happy. It might be still winter but the nice weather is only a few months away and this is all the time you need to fit yourselves. Training is a hot topic and even though I know most of you have a firm opinion on how to do it, I believe we can all learn from each other and improve the workout we are used to, or maybe start a whole new one. The food is also a crucial part of the fitting process so I will post some information on that, as well. I hope you will be as active here as at the gym in commenting the stuff I post.
The video I am uploading to this first post is about warming up. As, you know this is a crucial part of every training routine and we should not skip it! I hope you like it. Stay updated and keep fit!:)
Warm-up