How to: Clean Your Yoga Mat

Regular use of your yoga mat will make your mat.... well, less pleasant. That little stench may get in the way of your meditation. So how does one clean their mat? You've come to the right place!

1. Mix two cups water with four drops of dish soap.
2. Poor the mixed solution into a spray bottle.
3. Spray the solution across the mat with some extra sprays on the dirtied areas.
4. Rub the mat with a terry towel.
5. Wipe the mat with clean water.
6. Hang the mat dry.

Now, you have a clean yoga mat!! Make sure to clean your mat regularly so that you can keep it sanitary and odor-free. Taking care of your mat will also extend its life :)

Cross of that Bucket List: Marathon Style!

Thinking about giving long distance running a shot? Start crossing off your bucket list and sign up for one of the Six World Marathon Majors:

Boston Marathon

Is held on Patriot’s Day, which is the third Monday of April. Was created in 1897, making this race the world’s oldest annual marathon event.

New York City

Known as the largest marathon in the world. Occurs on the first Sunday of November and courses through the five famous boroughs of New York. Started in 1970 and in 2013 there were 50,304 finishers.

Chicago

Acknowledged for its flat and fast course, the Chicago marathon is one of the fastest growing marathons in the world. The first race was held in 1977 and this year’s event will be on October 14^th 2014.

Berlin

First created in 1974, it takes place on the last weekend of September.  Recognized as the race with the most world records for both men and women due to its ideal surface and supportive crowds.

London

First run was in 1981 and is held in the month of April. Mostly set around the famous River Thames, it offers a very historic route for runners. In addition, this race caters to amateur runners, for the majority of the 30,000 who participate are dressed up and run for a charity cause.

Tokyo

The newest of the six, the Tokyo marathon was established in 2007. This race is held annually during the month of February. This year, the winner ran a record time of 2:05:42.

Spark any interest? If a full marathon is a stretch, there are many 5K, 10K, and half-marathons around the world to participate in. There’s no better feeling than the accomplishment after a long run, 

All you need is the right training, apparel, and running shoes!

Long Distance Running Tips

Everyone knows running is great for both your physical and mental health. Running is known to improve your overall level of health, prevent disease, weight loss, improved mood, and the list goes on. But if you run carelessly, it can lead to injuries. Here are some tips on how to eliminate these injuries:

1. Change It Up
   Doing the same thing over and over again causes stress on your body. Runners should run in different environments such as trails, beaches, treadmills, roads, etc. Another thing runners can do is change up their pace. They can alternate between running and jogging. It is also critical to incorporate strength training into your long-distance running training.
2. Recovery, Recovery, Recovery
   It is critical to let your body rest once in a while. Know your body and don't push it too hard. If something is hurting, stop and evaluate the situation. It is okay to stop early if it means it can cause further injuries.
3. It's All About the Form
   Make sure to stand up straight when you are running.
   
   This will help regulate your breathing. Another technique people use when running is mid-foot landing. Many people tend to land on their heel or overstride but this can cause braking. Landing on your forefoot can put a strain on your calves and achilles. The third tip for a good running form is to add a slight lean forward without bending at the waist. Keeping these three tips in mind will not only help prevent injuries but make you a great long-distance runner.

The Light Side of Dark Chocolate

As it gets closer to the fall, there’s nothing like tucking into a delicious dark chocolate bar. Recent research has shown that this decadent desert shouldn’t be limited to just special occasions for it’s packed with essential nutrients and is one of the best sources of antioxidants. Here are 5 facts to convince you to indulge in a piece of dark chocolate to improve your overall health.

1) Loaded with Nutrients

A 100-gram bar of dark chocolate (70-85% Cacao) contains:

•   66% of DV for Iron.

•   57% of DV for Magnesium

•   97% of DV for Manganese

•   11 grams of fiber

•   Also contains zinc, calcium, potassium, phosphorus, etc.…

2) High in Antioxidants

Dark chocolate has many organic compounds that function as antioxidants.

Some studies have shown that dark chocolate may even contain more antioxidants than blueberries and other fruits. Antioxidants are essential for our bodies to neutralize and get rid of the damaged cells in the bloodstream.

3) Good for your heart

It has been shown that dark chocolate can lower many of the risks related to heart disease. For example:

During an experiment, cocoa powder was found to decrease oxidized LDL cholesterol (which is when LDL is able to damage your tissues, including the arteries in your heart) and reduce insulin resistance in men.

The anti-inflammatory compounds in cocoa also help fight chronic vascular inflammation, which helps prevent heart disease.

It is said that eating dark chocolate everyday can reduce the risk of heart disease by 1/3.

4) Enhance your workout

The antioxidants catechins and epicatechins can help you through your workout by increasing your muscle’s absorption of the nutrients that create energy. The anti-inflammatory compounds can even decrease the feeling of soreness.

5) Boost your mind

Due to the increase in blood circulation from eating dark chocolate, there will also be an improved blood flow to the brain.

Research done at University of Nottingham found that drinking cocoa containing flavanols could improve the brains performance and alertness for 2-3 hours.

In conclusion, there are plenty of benefits to eating dark chocolate. However, this does not mean to eat the whole bar since there is still a lot of calories and sugar in chocolate. The best thing to do is savor one or two pieces a few times a week. Make sure to choose organic with 70% or higher cocoa content when making your selection. Eat up! 

Gym Essentials

There’s nothing worse than showing up to the gym unprepared. Whether it be forgetting your socks or heads phones, forgetting the essentials can put quite the damper on your work out. Here is a list of all the items you should always put in your gym bag:

A good pair of headphones or ear buds

Music has been proven to help motivate you before and during your workout. Your favorite tunes can really help put you in the zone for your hardest training.

Your water bottle

Aim for a bottle that holds more than 32 ounces. It is vital that you keep yourself hydrated during your workout. You can even make it a goal to not leave the gym without finishing the whole bottle.

A towel

Most people recommend bringing two towels: A larger one while using machines and mats, and a smaller one for wiping your face.

Extra pair of socks

This might sound unnecessary, but having an extra pair in case or even having the option to change pairs during a workout, makes packing them along worth it. 

Snacks

Pre-workout: peanut butter & banana slices on toast, dried fruits & nuts or an energy gel.

Post workout: protein shake, sliced apple & string cheese, or a protein bar.

Shower items

If your gym offers showers, take advantage and bring your towel, flip-flops, body wash and shampoo along. There’s no better feeling than showering right after a workout.

Extra clothing to change

No one wants to leave the gym in their sweat-drenched clothes, therefore, don’t forget to bring an outfit to leave the gym in confidence.

Pictured above is the Eros Sports Yoga Gear Bag. Use this bag to take along all your essentials, including a yoga matt. Purchase one online now! http://www.erossport.com/Bikram-Yoga-Gear-s/1822.htm

Stretching Tips for People with Arthritis

Stretching is often overlooked but it is extremely important because it helps prevent injuries, improve flexibility and physical performance, and minimize soreness. Here are some tips for those who suffer from arthritis:

1. Warm up.
   Before stretching, you should always warm up your body. There are a couple of options for warm-ups such as hip circles, arm circles, arm swings, and heel-to-toe walk.
2. Hamstring and Ankle
   Now that your body's warmed up, it's time to start stretching! Sit on the edge of a chair with your knees bent and feet on the floor. Extend your right leg in front of you and flex your right toes to the ceiling. Next, slowly lean forward at the hips with your back straight. You should feel the stretch in the back of your thigh. Repeat with your left leg.
   
3. Calve Stretch
   Stand behind a chair with both hands on the back of the chair. Place your left leg behind you while keeping your left heel to the ground. Next, bend your right knee and lean in towards the chair. You should feel the stretch in your left calf. Repeat with your right leg.
4. Groin Stretch
   Stand behind a chair with both hands on the back of the chair. Place your feet shoulder-width apart. Face your left foot towards the chair and point you right foot to the right. Lunge towards your right foot but don't let your right knee go past your toes. Repeat with your left foot.
5. Leg Swings
   Stand behind a chair and place your left hand on the chair. Stand sideways so that your left hip is facing the back of the chair. Swing your right leg to the front and back. Repeat with your left leg.
6. Exercise!
   Now comes the fun part. When exercising, be mindful of your own body. Challenging yourself is important but know your limits. Do not put yourself too hard because this can cause injuries. Also make sure to hydrate. Have fun!
7. Stretch
   Finish up your exercise by stretching again!

Hydrate Your Way To Success

When developing a fit and healthy body, we often forget about the most important ingredient to our success: WATER. Experts agree that the smartest way to reach our fitness goals is through proper hydration, which can take athletic performance to a whole new level. The human body is made up of around 60% water, meaning our muscles, brain, blood and sweat are mostly water. Therefore, without consistent hydration, our bodies do not work properly and any mental or physical activities become that much harder.

Here are a few tips to help improve your water intake:

But I’m not thirsty?

People often believe that as long as they are drinking when thirsty then they are good to go. However, this is not a reliable measures since most of the time we don’t know when we are dehydrated. Especially for athletes, drinking less than 8 glasses of water is quite detrimental to one’s performance. As a rule of thumb, you should start drinking water before feeling thirsty and even after you are no longer thirsty. On average you should be going to the bathroom every two to four hours. A sign that you are dehydrated is if your urine is a dark yellow. Take this as a warning sign and drink up!

Before, During, and After

It is essential that you hydrate yourself all throughout the day and especially before you work out.

WebMD suggests:

        15-20 ounces 1 to 2 hours before you work out

        8- 10 ounces 15 minutes before you work out

        8 ounces every 15 minutes while working out

This will allow you to feel stronger and work out for longer than if you were dehydrated.

Chocolate milk?

This childhood favorite is no longer just for kids. In a study done by physiologist Joel Stager from Indiana University, chocolate milk is deemed the optimal post-exercise drink. Ideal for cyclists and long-distance runners, this recovery drink provides the carbohydrates to replenish your muscles after an intense work out.

Buy a reusable water bottle and take it wherever you go. In no time you will get accustomed to drinking more throughout the day. Drink up to a hydrated and energized you!