What to pack in your Gym Bag

Now you are pumped to go workout at the gym but the question is, what should I pack in my gym bag to bring along to help make working out less of a headache?

Here is a Checklist I have made of items which are essential when going to the Gym:

• Gym Membership card holder
• Proper footwear & socks
• Workout Clothes
• Elastic Bands (for those with long hair)
• BPA free Water Bottle
• MP3 player (makes working out fun with music!), Pedometer
• Change (usually quarters) or your own Combo Lock to store your gym bag in a locker
• Toiletries (Soap, Flip Flops to wear for showering, deodorant, Facial Wipes, Travel Size brush, shampoo)
• Laundry bag (for your workout cloths after excercising)
• Post Workout Snacks (Fruits, Nuts, Energy Bars or Protein Shake)
• Yoga Mat (if gym does not supply mats)
• 2 Towels (1 small for working out and 1 large after you shower)
• Make-up Kit (If you want to glam up a bit before leaving the gym)

It might seem like a lot of things, but most of them stay in your gym bag except for the Workout Cloths, towels and Post Workout Snacks! :-)

Black Tea

 I always enjoy an occasional cup of Black Tea during the mornings to start my day off. 90% of the Western population consumes Black Tea and it contains more caffeine than less oxidized Teas. The family of this tea group includes: Earl Grey, English Breakfast, Orange Pekoe, etc.

There are so many types of teas available that I love trying them and blogging facts and benefits of each type.

Unlike high levels of caffeine found in coffee, the low amounts in black tea promotes blood flow in the brain without overstimulating the heart. The caffeine in black tea sharpens mental focus and concentration, and the trace element fluoride inhibits tooth decay.


                        Benefits of drinking black tea:

• Calorie free if drank without milk/cream/sugar
• Reduced risk of stroke
• Reduced “bad” cholesterol
• Improved functioning of blood vessels
• Reduced risk of coronary heart disease     
• Reduced risk of cardiovascular disease
• Reduced risk of cancer
• Increased immune function
• Reduced inflammation
• Reduced risk of diabetes
• Reduced stress
• Increases your metabolism
• Reduced iron absorption to help people who suffer from hemochromatosis.

Out of Shape? Get in Shape!

I have made a list of reminders of what should be included in the workout routine that will help me and others get in shape!

Considerations

Talk to your doctor before beginning your new exercise program if you have a chronic condition that limits your ability to safely exercise or if you have other concerns about exercise. The less fit you are, the higher your risk of injury while exercising. Lower your risk of potential overuse or overtraining injuries by slowly and gradually working your way up to the recommended amounts of exercise. Choosing exercises you enjoy increases the chances of sticking with your workout plans.

AEROBIC EXERCISE

Your heart, blood vessels and lungs become more fit and efficient with regular aerobic exercise. Low-impact aerobic exercises, including walking, swimming and cycling, may be beneficial as you start your exercise program. Working your way up to 30 minutes of moderate-intensity aerobic exercise five days each week to develop your aerobic fitness.

STRENGTH TRAINING

Strength training develops your muscular fitness and includes weight lifting, using resistance bands, or doing exercises that use your body weight as resistance. Examples include pushups, situps or pullups. Start your muscle-strengthening program by choosing a resistance that allows you to complete 8 to 12 repetitions. Increase your resistance as it becomes easier to complete the 12 repetitions. Participate in muscle-strengthening exercises for your major muscle groups at least two times each week. Your major muscle groups include chest, shoulders, back, abdomen, hips and legs. At least 48 hours should separate your training sessions for the same muscle group.

FLEXIBILITY

Flexibility exercises are an often-overlooked component of physical fitness. Improving your flexibility by stretching increases range of motion in your joints, improves posture and reduces muscle tension and soreness. Always stretch when your muscles are warm and start each stretch slowly. Do not bounce as you stretch and hold each one for 10 to 30 seconds. Warm-up or cool-down sessions are ideal times to stretch.

Carrots

Carrot or called Daucus carota is a vegetable grown throughout the year, especially in mountain areas that have cold temperatures and moist, approximately in height of 1200 meters above sea level.

Carrot plants can grow in almost all seasons. There are more than 100 types of carrots ranging from not only in colors but also its size from as small as two inches to three feet.

Carrots are the second most popular type of vegetable after potatoes.

Benefits of Carrots

Consuming Carrots are known to be good for your overall health and organs like the skin, eyes, digestive system and teeth. Carrot is used in several Juice Therapy Remedies for diseases.

• Are rich in Beta carotene which is a powerful antioxidant which helps in maintaining a healthy skin and also keep one away from many diseases.
• Rich in alkaline elements which purify and revitalize the blood. They balance the acid alkaline ratio in the body.
• Have Potassium in it which helps to balance the high levels of sodium associated with hypertension and keeps blood pressure under control.
• The high soluble fiber content in carrot, it reduces cholesterol by binding LDL, the bad cholesterol, and also increases the HDL which helps in reducing blood clots and heart diseases.
• Great for dental health as they kill harmful germs in the mouth and prevent tooth decay.
• Aid digestion by increasing saliva and supplying the minerals, vitamins and enzymes required for it. Regular consumption of carrots helps in preventing gastric ulcers and digestive disorders.
• Raw carrots are used as a home remedy for treating worms in children.
• Raw or grated carrots can be used for wounds, cuts and inflammation.
• Are rich in Carotenoids which are beneficial to blood sugar regulation.
• Contain a phyto-nutrient called falcarinol which helps in promoting colon health and a reducing the risk of cancers.
• Consuming carrots regularly are known to improve the quality of breast milk in mothers.
• Helps in increasing the menstrual flow.
• Consuming Carrots regularly can improve the appearance of skin, hair, nails etc and also improve eyesight.

Oranges

Oranges is one of the most popular fruits in the world. They are grown in abundance in tropical and subtropical climates. Brazil is the largest orange growing country in the world. This sweet fruit can either be eaten after peeling or processed to extract juice. Its finely textured peel is used to cook various delicacies in many countries, as well make perfect snacks!

Benefits of Oranges:

• As oranges are rich in calcium, they are associated with maintenance and protection of the bones.
• Beta-carotene, a powerful antioxidant, protects the cells from damage.
• Oranges are very efficient in maintaining the dental health.
• Due to the presence of magnesium in oranges, it regulates the blood pressure levels.
• The fibre in orange reduces high cholesterol level in the body.
• Folic acid in oranges aids in the development of brain.
• As oranges are a good source of potassium, they aid in maintaining the electrolyte balance in cells and also the cardiovascular system.
• Vitamin B6 in oranges enables the processing of protein and carbohydrates in food. Vitamin B6 also supports the production of hemoglobin that carries oxygen to all parts of the body.