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Stay fit and have fun this summer

RollerbladingFor some, working out is a way of life. Most people who regularly work out say they couldn’t imagine their lives any other way. For others, staying in shape is merely a phase or driven by desire to look good on the beach in the summer. If you’re the type that likes to stay active but who tends to avoid workout sessions, you can try switching it up with uniquely entertaining summer activities that burn calories.

Instead of hitting the gym or completely changing your diet, simply burn calories and vary your intake. The workout activities suggested below are ideal for a 150- to 165-pound woman working out for about half an hour.

Skip the Gym

If you normally use a stair climber, for example, consider changing it up to an outdoor venue using a large staircase. Walking and powerwalking through large malls and shopping centers is perfect for this, plus hiking a nice trail or even mountain climbing provide a great change of scenery that can you’re your workout both fun and efficient.

Outdoor Sports

Get the friends together for some outdoor activities. Beach volleyball, softball and football are all perfect ways to boost your spirits and heart rate! Even a lively game of Frisbee or badminton is a great way to spend time with family and friends and burn calories, too.

Gardening and Spring Cleaning

Believe it or not, housework and gardening burn many calories. The slow, consistent moving, paired with moderately heavy lifting, makes for the perfect workout. Whether cleaning or planting, you’re getting rid of more than just dust and bare gardens.

Light Bicycling and Swimming

Low-impact biking for longer intervals is a great way to tone the quads and hamstrings. You can also stay cool and work out some of those same muscles by splashing around in the pool or by swimming at the beach. Plus, these are both excellent aerobic activities to get the blood pumping.

Rollerblading/Inline Skating

Bust out the roller blades and don’t worry about all the jokes you’ll hear about how it’s not 1995 anymore. It’s rollerblading – it’s healthy and it’s fun.

To achieve the best results, pair this plan with a healthy, clean diet. You can get started with this 7-day Clean Eating Challenge.

Contact us directly at 314-324-0887 to learn more about developing a full diet and fitness plan.

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The Best Workout to Achieve Your Fitness Goals

Healthy diet

Everyone wants to achieve the same end goal when it comes to fitness: to look good and be healthy. The benefits of this would take forever to list, but the two most important benefits of achieving this goal would be that you’d feel happy and confident in yourself.

What does this mean?

First of all, it means that you wake up every morning looking forward to starting your day. It means that you can do the things you want without taking a toll on your body or it slowing you down. Most importantly, it means that you are enjoying what you’re doing.

Most people always decide to roll with a new trendy workout, or whatever their favorite bodybuilder’s new workout is for that month. Even more so, these people go about these workouts with little to no interest at all, putting themselves through grueling exercises that they don’t even want to be doing. This type of work doesn’t even help improved your body or, really, your overall health because most of the time you end up cheating yourself and skipping out on steps.

The key to building a better body, and essentially a better you, begins with a sound and healthy diet. If you’re looking to build muscle, then you need to eat. If you’re looking to lose weight, then you need to eat less. And if you’re looking to do both then you need to practice both at different times, but realize that patience will be the key here.

With all this being said, you should find a workout that you will enjoy doing and push yourself through it. The more you enjoy what you’re doing, the more likely you are to stick with it.

It’s much easier to figure out your goals and what you’re hoping to achieve. Are you looking to be muscular or skinnier? Are you looking to improve your endurance? This will give you an idea of what type of exercise to look for, and then find the one that you think is the most fun.

Want to try your hand at dancing? Contact Convergence Dance and Body Center today!

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Quit Procrastinating and Dance!


Here’s the thing: we all procrastinate. Some more than others, but it’s simply a fact of life. Maybe you’ve been putting off signing up for the gym (or getting to the gym). Maybe you’ve pushed off starting your own business. Or, maybe you’ve been talking about how you want to learn how to dance for years, but just haven’t gotten around to it.

Well, you’re in luck. Today, we’re going to provide you with some tips to help you stop procrastinating! Instead of us telling you what to do, we’ll leave it to an expert. Simply watch the video below, courtesy of Social Triggers.

Stop procrastinating! Here’s how:

Moral of the story: sometimes we need to give ourselves a little incentive (positive or negative) to get ourselves moving.

For example, if you’ve been meaning to learn how to dance for years, NOW is the time to just do it!

Sign up for a class and make that commitment to yourself. Not only will you stop procrastinating, but dancing (and learning how to dance) results in many benefits including increased confidence, reduced stress, plain old fun, a different way to exercise, and it helps you become more courageous in all aspects of your life.

And once you stop procrastinating with one area of your life, you never know how it will affect the rest of your life!

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Aerobic Exercises: Too Many Benefits to Count!

aerobic exercise

As you likely know, aerobic exercise (or cardio) is physical exercise that gets your heart pumping and blood and oxygen flowing throughout your body. Some popular aerobic exercises include walking, biking, and swimming – all of which can help you live a longer, healthier life.

But that’s not all. Aerobic exercises also provide many other benefits. In fact, there are just too many too count! However, for the purpose of this post, we’re going to review seven of the many benefits of participating in aerobic exercise.

Let’s get to it!

  1. It can help keep your weight down: Although diet also plays a significant role in weight management, aerobic exercise can help you lose and keep weight off.
  2. It can help increase your endurance: Through aerobic exercise, you’ll be able to increase your endurance, allowing you to feel stronger and less tired throughout the day.
  3. It can help decrease your risk for health conditions: Some of these conditions include obesity, heart disease, type II diabetes, stroke, high blood pressure and even some types of cancer.
  4. It can help keep you healthier: In addition to lowering your risks for the above ailments, cardio can also help you ward off viruses such as colds and strains of the flu.
  5. It can help boost your mood: Aerobic exercise has been known to help fight depression, decrease anxiety and help individuals relax.
  6. It can help keep you mentally sharp: Physical, aerobic exercise keeps you mentally sharp and does more for your mind than puzzles and games.  Oxygenating the brain is the game!
  7. It can help you live longer: Various studies have shown that individuals who exercise regularly live longer than those who don’t.

As you can see, there are several really awesome benefits of aerobic exercise. As little as 30 minutes a day, three times a week will have you feeling better and reaping the many benefits of aerobic exercise. So get out there and get moving!

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Hobbies That Keep You Moving


Research continues to show us that if we can keep moving, we are all the better for it. Our health, mental state, and peace of mind and mobility, depend on this kind of consistent activity. Hobbies and activities we naturally love are the best way to incorporate physical movement and exercise into our daily lives. And when we are doing something we love, we are far more inclined to commit.


It may seem obvious that walking is a wonderful and healthy hobby to adopt; but too many of us exist within the rush of life and taking a few minutes each day for a non-stress related walk seems out of the question. Taking on walking as a hobby is much different from the necessary walking we may do on our jobs or running errands. Studies show that setting aside time for at least a 15 minute daily walk, is highly effective and much more effective than the walking we do in naturally stressful activities.


Yoga is a practice and a hobby. You can get into this ancient Eastern form of exercise and meditation as deeply as you choose, or you can see it simply as a great way to keep your body moving and flexible. The wonderful thing about doing yoga, is that you can begin at any age, yes, any age. If you are under a doctor’s care, ask your doctor about beginning a yoga program and they will advise you accordingly.

Bike Riding

As the old saying goes, bike riding is something you never forget how to do once you learn. It is also a great form of exercise and an exciting hobby to take on. You can bike around your neighborhood if you live in an area in which this is possible. You can also go to a nearby park or biking trail to catch some beautiful scenery while you get your daily dose of exercise.


Dancing is one of the most effective ways to lose extra pounds or maintain a healthy weight. You can begin wherever you are in your physical stage of life, and practice will make you more energetic and flexible. Once again, if you are under a doctor’s care and want to add dancing to your exercise routine, let your doctor know, and he or she will advise you as to whether or not this fun hobby is one that you can enjoy.

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Avoiding Back Pain This Winter Season

Back pain is a very common reason for someone to seek out medical care. Because the spine is a huge proponent of our support system, back pain (particularly in the lower back) can be debilitating.

There are a number of factors that can contribute to this ailment during the winter.

back pain winterBending and Twisting

It’s time to talk about everyone’s favorite winter activity- shoveling!

Many don’t take into account the fact that shoveling is not only a chore, but an intense workout. As such, most won’t think to stretch beforehand. Yes, you read that right. One of the biggest favors you can do before heading outside is to warm yourself up. Do some light stretching and possibly some lifting if you have other household chores. This will help loosen the muscles and will lessen the chances for spraining, tearing or pulling.

Take it slow! Shoveling can be exhausting. We promise- that snow won’t go anywhere. You can come back to it later. Lifting with your legs (instead of your back) will help you last much longer in the elements.

Take a look at the equipment and gear you’re using. Use a lightweight shovel with a long handle. Wearing the proper footwear along with gloves and everything else needed to keep you warm will make for better support.

Slipping and Falling

Another common source of back pain comes from injuries- typically the result of a fall. In the winter this is easy to do with all the ice on the ground outside. Some falls only end with bruises, but some can lead to serious spinal injury.

In order to avoid falls and slips, wear the proper footwear. Those heels might look great with your outfit, but it might be wise to only wear those indoors. Pay close attention to where you’re going. Ice isn’t always apparent right away. Lastly, be cautious when walking over snow, as there could be plenty of ice beneath it.

back pain winterNot Enough Exercise

As a general rule, no matter the body part, if you don’t use the muscles they will become less flexible. Once it gets cold outside, people tend to stay indoors more and become less active. In order to remedy this, think of ways to enjoy activities indoors, like joining a gym with a friend.

There are many other things to do in order to stay active, as well. You can invest in videos to use at home that work out your back. You can spend less time watching TV and when you do take a break to watch your favorite show, use the commercial breaks to get up and walk around or stretch. Cutting back on the overeating will help too. The colder months have a lot of holidays, like Thanksgiving and Christmas, but overeating will make you lethargic and you won’t want to move.

Cold Weather and Snow

When it gets colder, the barometric pressure drops and the difference can be felt in most people’s joints. The amount of pain will go up in the winter months, but there are things you can do to lessen this effect.

Dressing warm will help your joints. Don’t be afraid to dress in layers- if you enter a heated room, you can always take a layer or two off. Keeping proactively warm will make a noticeable difference! Also, when that isn’t enough heat, try a heating pad to give localized heat to a certain area. This will relax the muscles and can be very therapeutic. Lastly- stretching will also keep the muscles warm. Before any strenuous activity (or even after a long period of inactivity) stretch your muscles to take the pressure off the joints.

What to Do About the Pain?

If you find the pain you have is mild, you can use herbal anti-inflammatory remedies like ginger or turmeric, or over the counter anti-inflammatory medicines like Aleve. Take the medicines as directed, only when needed, and with food. Also, consider resting and exercise as tolerated- you don’t want to worsen the pain.

If you’re having moderate or severe pain, regardless of the cause, its best to see a health care provider. This is the time when it’s necessary to speak to a professional to avoid further damage, receive and diagnosis, and start healing.

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