Posted on May 15, 2013 by kristin

Effects of Stress on the Body

Each of us face the challenge of balancing the demands, deadlines, hassles and frustrations that go along with our daily lives. Let’s face it: dealing with stress is a part of being human. Our bodies are designed to be able to experience stress and react to it by keeping us alert and ready to avoid dangerous situations. Surprisingly stress can often be positive by acting as a motivator to perform your best under pressure. However, studies show its when we face continuous stress in our lives that our bodies and minds can show signs of being overworked and stress related issues may arise. These can include upset stomach, headaches and problems sleeping. Elevated stress levels can also bring on or possibly worsen more serious conditions or diseases namely anxiety, hypertension and heart disease.

Having a stress management plan to counteract these negative effects is an important to part of any health and wellness routine. Recognizing when your stress levels are becoming an issue and taking steps to take care of yourself before stress takes a toll on you emotionally and physically is essential.

Here are some simple choices you can make that will result in a renewed and refreshed outlook on the challenges life brings your way:

Move your body! Exercise is a great way to lift your mood and get you back on track both mentally and physically.

Experiment with meditation, yoga, pilates or other mind/body disciplines to begin to learn how to tune in to your body’s signals.

Breathe! Simply taking the time to breathe deeply a few times throughout the day can reduce your stress levels.

Get outside! Change your outlook and clear your mind by going for a walk, a bike ride or even gardening. You will find simply observing nature has a powerful effect on reducing stress and getting you grounded.

Bond with a pet. Pets are often used to comfort and aid recovery for those facing trauma. A good snuggle can be just the thing at the end of a long day.

Unwind with a good book and dark chocolate. Taking time to do the things that truly bring us satisfaction and joy can rejuvenate us and prepare us to take on tasks with a renewed energy. Studies have shown that dark chocolate can reduce stress. Now that’s great news!

Try these workouts and let iTRAIN’s talented instructors guide and motivate you today!

Posted on May 13, 2013 by shirlee

Mother’s Day Special

Mother’s all around the world, this week is all about you. It’s no surprise that a mom’s nickname is “Superwoman” for more reasons that one! They work hard every day, taking care of their children and families, cooking and cleaning, and running the household, and most moms nowadays do all this on top of a regular career. Finding a few minutes to relax and breathe can be difficult, let alone finding time to work out and stay fit. However, this week iTRAIN can show you a week full of fresh, efficient, and quick workout routines to help you stay in shape.

iTRAIN’s trainers will introduce you to seven new cardio and strength routines to help you activate all areas of your body, tighten your core, and even lose some inches. iTRAIN knows that busy moms are limited on time so we included some effective 20-minute routines that will really condition your body in a short amount of time. Even if you do not have a free hour, half hour, or twenty minutes, there is always an alternative option. Try breaking up your time by incorporating ten minutes in the morning and ten minutes in the evening. Your efforts will add up and you will feel more accomplished with personal goals. Get creative with your time and with your kids! On nice days, go for a walk, go to the park, grab your iTRAIN workouts and head to your living room or backyard and workout as your children play or watch a movie. You can even find ways to incorporate your children in your workouts. Remember your personal time and health is important and it’s your time to try something different and feel great! Check it out at http://www.itrain.com/routin es.

Posted on May 10, 2013 by shirlee

Shaped by Yoga

How do you get a smokin’ hot body? Just ask Brazilian Supermodel Gisele Bundchen. Oh yes, and 20 million other Americans. Their answer is Yoga. Yoga is known to elongate and tone the muscles. Not to mention, relax your body mentally and physically and release built up tension. Gisele is best known for being a Victoria Secrets Angel and can be seen strutting her stuff down numerous runways all over the world. She says that after giving birth she did nothing but yoga to get her body back to runway ready. It’s fair to conclude that Yoga is a pretty powerful workout and iTRAIN has the best Yoga routines to help you get a supermodel silhouette like Gisele.

This workout is great for all levels from beginner to advanced. You will start with a beginner workout routine that will introduce you to postures and flow of the asanas. iTRAIN’s trainers will guide you through alignment, breath, and vision of each pose. Each routine will be a strong multilevel practice that will include hip openers, balance poses, and twisting to help work the lower back and core. You will also focus on deep muscle conditioning through small precise movements and core strength with exercises that lengthen and tone your abdominals. Your last routine will be a meditative stretch that will relax your whole body and relieve any tension built up from the week. Jump on board with Gisele and follow iTRAIN’s Yoga workouts below.

Posted on May 8, 2013 by kristin

Avoiding Injury

The weather is warming up and while it might be tempting to go “all out” with your exercise routine in an effort to drop those extra winter pounds, a sensible approach to your workouts will result in a strong and healthy body while avoiding setbacks from injury. A total body workout of cardiovascular, strength training and flexibility exercises done three to five times a week is the key to seeing lasting results. Focus on specific exercises to sculpt and tone certain areas you want tighter such as arms, abs and legs. Paying close attention to your form will also help you to avoid injury. The guidance a trainer can provide can help you develop an exercise plan that maximizes you time. iTRAIN is always there to help. Our Routine of the Week with iTRAIN celebrity trainers will keep you motivated, using proper technique and weekly routines that provide full body workouts.

Be sure to always start your workout with a proper warmup and finish with a stretch. Warm muscles are less susceptible to injuries. A warm up early in your workout is essential for injury prevention. Stretching at the end of a workout can improve the ability of the muscles to contract and perform thereby also reducing the risk of injury. Wearing appropriate shoes that provide adequate support may correct certain foot problems that can lead to injury. Rest is also a critical component of proper training. Be sure to incorporate a day off into your workout schedule. It is important to listen to your body. Pain indicates a problem. Pay close attention to the warning signs your body provides. Know your personal limitations and build up your exercise level gradually. By incorporating these practices into you training you will be well your way to working out smarter and feeling great. Go to http://www.itrain.com /routines and try a new routine today!

Posted on May 3, 2013 by shirlee

Slim Down for Summer

Slim down for summer and get a hot beach body like Maria Menounos. When it comes to a sexy bikini body, Maria gets two thumbs up! She is a lovely and likeable actress, journalist, and television presenter, and most known for working as a correspondent on Access Hollywood and Extra. Questions about her weight and body often come up in interviews. Maria admits that overeating led to her unhealthy weight gain where she had gone up to a size 14. However, she realized she needed to make changes in her eating and exercise habits and by doing so she dropped down to a healthy weight. She is now on the covers of fitness and beauty magazines showing off her hot, healthy, and toned body and sharing her health and fitness secrets. Maria says that she enjoys the food she loves but watches her intake and makes sure she leaves time for exercise such as running, circuit training, and basketball.

Circuit training is great because it incorporates different exercises that are designed to bring your heart rate up fast and make you sweat. Usually these exercises are performed for a timed amount with a short rest period in between. iTRAIN has put together an effective workout that incorporates the circuit training Maria loves. Interval training circuits are done while running and include sprints, jump rope, and increase in hills that will challenge your lower body and burn extra calories. iTRAIN’s trainers will help sculpt your abs, back, and thighs to make sure every inch of your body looks great in your bikini. Sweat it out, burn calories, lose weight, and look great for summer. Jump on board and follow the workout below.

Posted on May 1, 2013 by kristin

Staying Motivated

When it comes to health and wellness we can all use a bit of encouragement from time to time. Yet how do we stay motivated to stay on course with our fitness and nutrition goals during times when the demands of life seem to literally “take over”. Rather than throwing in the towel altogether, take a deep breath and consider these important tips that can keep you focused and on track:

Being consistent in your approach. This is truly the key to changing your body, mind and health. Small changes can begin to show results relatively quickly. Set goals, be patient and stay positive. Your body will respond!

Try something new. Sometimes just changing up your routine can invigorate and motivate you to keep going. It is common to reach a plateau. You may be stalled out and not seeing the results you expected. By mixing things up you can jump start your progress. Have fun and try a variety of workouts. Changing your workout routine is the key to keeping workouts interesting and fun. The secret to seeing progress is to challenge or “shock” your body by cross training.

Find a source of support. Surround yourself with positive people who encourage your efforts to be healthy. Finding a workout buddy can go a long way to keep you motivated. You are less likely to skip a workout when someone is counting on you to be there. Social media is also a great way to reach out and find the support you need. Hiring a trainer or downloading an iTRAIN workout will also keep you focused on your fitness goals.

Schedule time to workout. Finding a time that you can stick to regularly is key. Make exercise a priority and set aside time on your weekly calendar to do your routine. With iTRAIN you have the ability to plan your workouts according to your schedule. Tracking your progress is also important. You are making an investment in yourself!

Have a great playlist. Music can really set the tone for your workout. iTRAIN workouts provide motivation set to music that will inspire you to move. Who doesn’t need a little encouragement to give that extra “push”? You’ll feel a great sense of accomplishment once your workout is complete and you will be that much more excited for the next one!

Reward yourself! Give yourself a day off to rest and enjoy your favorite foods. Chances are the good habits you have adopted will carry over so that you will not be as likely to go “off the rails”. But remember not to be overly hash on yourself if you have a day where your motivation to eat healthy or workout slips. Just get back to a positive routine and look forward toward your goals.

There are no “shortcuts” or “easy buttons” when it comes to reclaiming or maintaining your health and fitness. However, the rewards are so very worthwhile. Anyone can improve their health through correct movement and improving their nutrition. Remember, consistency is the key. So, don’t wait– start today! Visit http://www.itrain.com/routines for workout routines that get you to your fitness goals. For more motivating ideas check out:

iSTRETCH Set 14 Core Conditioning

iTREAD Set24 Armed n Dangerous 45Min

iCLIMB Set7 40Min

iCYCLE Set20 40Min

Posted on April 29, 2013 by shirlee

Show off your Legs!

Long, lean, and lifted. Yes, iTRAIN is talking about your lower body. You can sculpt some super sexy legs just in time for summer. In terms of workout out, the lower body is just as important as the core and upper body. The legs are an extremely important body part because they serve as your foundation. They carry you everywhere you go, and provide stability and support for the rest of your body. The muscles in the lower body are the largest in the system. When you develop these muscles, you achieve balance in your physical appearance and strength so you are able to move through daily activities more efficiently. Exercise will also help keep the muscles surrounding the joints strong and agile so you are less prone to injury.

A combination of cardio and strength training will help insure that your lower body stays strong and lean. iTRAIN formed a week full of workout routines that will tighten your thighs and lift your tush. You will sculpt your lower body with high intensity leg work and cardio routines. Ballet inspired exercises will guide you through precise movements that will target and work your inner and outer thighs, glutes, hamstrings, and calves. iTRAIN’s trainers challenge you with cardio routines that will have you pushing to climb hills through grade changes, as well as sprints and speed changes to raise your heart rate. This workout is great for any fitness level! If you’re ready to see your body change and show off your legs, visit http://www.itrain.com /routines.

Posted on April 26, 2013 by shirlee

Sexy Legs like Jennifer Aniston

Have you ever noticed that actress Jennifer Aniston has some of the sexiest legs around? There are many celebs that have really great looking legs. For example, Beyonce has a beautiful curvy and toned leg shape. Jennifer Lopez also has a curvy lower body, with tighter, shapelier legs. Jennifer Aniston’s legs may be the talk of the town for a few good reasons. First of all, they are proportionate to the rest of her body, which plays a big role in physical appearance. They are also lean, without being too skinny or boney and they are toned and defined, without being too muscular. Your legs are your foundation and they should be strong and able to carry you throughout life. Jennifer is known to always be in great shape and of course she works out her legs!

It’s important to train your legs with cardio and strength routines, to help prevent injury in the hip, knee and ankle joints. Not to mention, you will build some super sexy and shapely legs. iTRAIN has some great routines to help you score long, lean, and sexy legs like Jennifer. Each routine will target your lower body and incorporate exercises to create a tighter back side and longer, streamlined legs. High energy cardio workouts will pump up your heart rate, burn fat and change the shape of your lower body. Check out iTRAIN’s “Sexy legs like Jen” routine below!

Posted on April 22, 2013 by shirlee

Body Makeover from Head to Toe

Do you want a body makeover from head to toe? Well iTRAIN has the perfect program for you! Lose weight, tone your muscles, look leaner, and feel great! iTRAIN’s trainers will help you work every muscle in your body and you will definitely feel the change. Targeted exercises that work both large and small muscles groups will tighten and tone all areas of your body. There will be no need to wear your frumpy clothes that hide your body any longer. Remember a full body makeover will take some hard work, time, and commitment, but you will soon be able to boost your confidence and turn heads with a new body and positive energy.

Cardio, sculpting, strengthening, stretching, and toning routines will leave no muscle untouched. Get ready to do it all! Your body will be working to maximize fat loss and speed up muscular strength. Activate your lower body with iTRAIN’s cardio routines and push through intervals, speed changes, and hills. Intervals are incorporated in the cardio routines to elevate your heart rate and pump it up to that “fat burn” or “fitness” zone. This zone will make sure you are burning more calories and that you continue to burn calories hours after you’re done working out. iTRAIN’s Ballet and Pilates inspired moves will focus on small precise movements that will tighten and lift your glutes and hamstrings and lengthen and strengthen your abdominals. Fire up your energy and endurance, look leaner, and feel brand new! Join the makeover at http://www.itrain.com/routines.

Posted on April 17, 2013 by kristin

Skincare Tips from a Pro

So, your cross training workouts have been in high-gear this season? Great! Here’s some more fantastic news– you are doing your skin a big favor as well. You may be interested to learn that skin is your body’s largest organ. Exercise boosts blood flow and oxygen to the skin improving its overall health. Toned, strong muscles support the skin giving it a firmer and more elastic appearance. Working up a sweat also allows the body a way to rid itself of toxins. (Be sure to follow a proper cleansing routine post workout to avoid breakouts or other skin irritations.) Stress release, another exercise bonus, may also extend to your complexion as well by easing frown lines and keeping that furrowed brow under control. Now that’s something to smile about!

To keep that sparkling, healthy glow long after you get off the treadmill, I turned to NYC celebrity makeup artist Evy Drew for her best tips. Here’s what she recommends:

“I’ve been loving Bobbi Brown BB Cream. It has SPF 35 and gives excellent coverage. Its a great moisturizer!” For nighttime Evy suggests Olay Regenerist Serum layered under Olay Regenerist Night Moisturizer.

To enhance the eyes try Makeup Forever Aqua eye pencils. “They’re totally waterproof and come in fun colors.” Makeup Forever’s Aqua mascara is also waterproof, great for looking fresh while working out.

For the cheeks Evy’s pick is Stila Convertible color, “It’s a cream blush that gives that extra pop of color on the apples of the cheeks, makes you look like you just worked out. I love Lillium & Gerbera for fair to medium skin color and Poppy & Rose for darker skin.”

When you’re on the go try Sephora brand Nano Lip Liners. They are a perfect travel size and you can toss them right into your workout bag for a quick post yoga touch up. Priced right at $5 each and they match a lot of lipsticks. “This way you can try a few colors without spending a lot.” To start with, try Radiant Rosy and Brilliant Nude.

Also, remember to always stay hydrated by sipping water throughout the day. A well balanced diet with a variety of fresh vegetables and fruits can boost your skin’s condition as well. Feel great in your skin, tone up and stay lean with iTRAIN at http://www.itrain.com/routines