STOP! 8 Most Annoying Habits People Have At The Gym

It’s already hard enough to hit the gym regularly so when you get to the gym and there are pet peeves all around, sometimes you just want to scream and unleash hell on them but you just decide to keep your cool.

Chances are, these peeves know how to behave on a date, or at work but for some reason, gym etiquette just doesn’t click in their D.N.A.  You may not know it, but one of your gym habits could be totally throwing off someone else’s workout game.

There are certain no-nos in the gym — things that you shouldn’t do, lest you annoy everyone around you. In case you didn’t know, read through:

Leaving weights everywhere

It’s so annoying having to spend 15 minutes of your workout time looking for a dumbbell or barbell plate just because someone was too careless to put them back in the rack. Do everyone a favor, and return things to where you found them.

Unleashing your sweat on a machine and not cleaning up afterwards

Of course you’re going to get sweaty during your workout — that’s proof that you’re working out hard but don’t leave a wet imprint of your body on every machine you use or a big puddle on the group fitness studio floor, CLEAN UP!

Hogging equipment

It’s fine to take a quick break between sets while lifting, we get it, it can be quit tiresome. But it’s completely unacceptable to sit on a machine for several minutes, chatting on your phone all in the name of getting some rest. Bounce between machines and save the rest of us time.

Proving workout advice to everyone and anyone who hasn’t even asked for it

If you are not a fitness coach, then mind your own business. Whether or not someone is working out the wrong way, it’s not your place to correct them. Just do your thing and leave. It’s as simple as that.

Taking gym selfys

It’s totally fine to appreciate your progress but taking 1000+ selfys just to capture that perfect one is just annoying especially if there is someone else waiting to use the machine you’re on. Get over yourself!

Talking, Talking, Talking

We don’t go to the gym to exercise our ears, listening to you blabber on and on about whatever it is that is in between your ears. Seriously, go away!

Grunting too much

 A little grunt here and there is totally fine, and sometimes necessary when you’re trying to push past your limit but when you start sounding like you having sex, it just makes the rest of us really uncomfortable.

Competing with the person next to you

It’s not a marathon we’re competing neither did I come to the gym for you to use me to pace yourself. Focus on whatever it is that brought you to the gym. No one really cares how much weight you lift, really, we don’t!

Gyms are places where people come to put in some time, build muscle, and burn off calories.  To some, it’s more of an extension to their workplace whereas others think of it as a hangout or social club.

Whichever place you fall in, gym etiquette is something you should have in mind, not just for your sake but for everyone else’s.

Junk Food Cravings? Here’s How To Stop Them

Losing weight would be so much easier if we didn’t experience cravings. You could try sticking to a healthy diet all day long just for cravings to kick in at the end on the day.

It’s so hard to fight them (I know), but there are is a way to stop or prevent them from ruining your diet routine. Here are 5 ways to stop/prevent cravings:

Drink water

Water is a solution to so many problems especially when you are trying to lose weight. If you crave any unhealthy food, try taking a glass of water and wait a while. You will notice the craving will fade away.

Avoid getting extremely hungry

Hunger is the reason why we experience cravings in the first place. Avoid getting hungry by snacking on fruits before your next meal.

Eat more protein

Eating more protein makes you feel full and satisfied for longer. One study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly.

Avoid stress

Most of us eat when we’re stressed, it feels good right? But, that’s the moment where you end up eating junk. Try and fight stress by planning ahead, meditating and generally slowing down.

Try and stay away from your craving

You really can’t be craving chocolate and spend all day in a chocolate factory expecting not to take a bite. Same case with fries and all that junk you crave. Distance yourself from the craving and occupy your mind with something else.

 

5 Killer Leg Exercises You Should Try Out (Videos)

Leg day is an important a day as any other day of the week at the gym. Training your legs is vital, not only for those trying to get that sexy booty or hips but also for people who are trying to lose weight.

We all know the usual lunges and squats, but if you get too used to doing the same thing over and over again, you’ll eventually get bored and unmotivated.

If you want to mix things up a bit, here are 5 leg exercises you could try on your next workout:

Box jumps

Box jumps combine intense cardio with the explosive force of jumps. The higher the box, the more force your legs are going to need to make the jump and the more effective it is.

Here’s how it’s done:

Single-legged deadlift

Deadlifts are great for your hamstrings (the muscles at the back of your thigh). To do a single-legged deadlift, you will require more balance, meaning your secondary stabilizing muscles will have to work extra hard to keep you upright. Plus, the leg lift portion of the exercise will engage your glutes, leading to better-looking legs and butt overall!

Here’s how it’s done:

Bulgarian Split Squat

This one sort of combines a squat and a lunge. Placing your back foot on an elevated surface puts all the focus on your foreleg, leading to better muscle growth all round. It’s a ‘kill two birds with one stone’ workout.

Try it:

Single leg squat

You are probably used to doing squats with both your legs on the ground. How about twisting things up a bit? Use a lighter weight and squat with one leg at a time. This doubles the difficulty and works your muscles even harder.

You can try out any of these below:

Reverse lunge

Forget the front lunge for a moment and do the reverse instead. It improves your range of motion, strengthens your glutes and hamstrings along with your quads, and enhances balance control.

Here’s how to do it:

 

 

Who Will Be The Next Ignition HBR Dj?

The #IgnitionHBRDj competition has been going on for a few weeks now and we’re now down to 21 contestants.

The competition saw hundreds of applicants submitting their mixes for review. The judges narrowed it down to 21 Djs who attended a master class whereby they got to learn various mixing tricks to improve their skills. The next step has seen the contestants mix on-air. The audience will get to vote for their favorite deejays to move on to the next step.

Below are the contestants who have so far had the chance to mix on air. Have a listen, let us know what you think and vote for your favorite one via twitter using the hashtag #IgnitionHBRDj

Fit Tuesday: 5 Not-So Obvious Gym Mistakes Preventing Your Progress

You might be new to the gym and you often get the feeling that you want to fit in with the rest. It is totally natural to feel that way but the most important thing is to make the most out of the time you spend there. 

There are some common but not so obvious mistakes people make at the gym that you should be mindful of if you need to see progress. Here are 6 of those mistakes:

Lifting too heavy too soon

You can easily get caught up in the frenzy of lifting heavy yet your body is not ready for that amount of stress. Doing too much can cause your muscle development to slow down as your muscles may become catabolic this causing your body to use the little muscle you’ve got. It is important to note that results won’t come in a couple of weeks of killing yourself at the gym.

Not making or making improper plans

It is important to know that not every exercise works for everyone. Know your body type and set plans and goals based on that. It will not only help you progress but you will also avoid wasting too much time in the gym.

Spending too much time at the gym

Many people spend too much time at the gym often because they’re either taking long breaks in between sets or chatting with buddies. For the sake of your body and schedule, have a proper plan before hitting the gym and avoid taking long breaks.

Bad form

Proper form is super essential if you want to see the changes you desire. Practicing with bad form can totally change the muscle group you are working and in worse cases injure your muscles. If you have no idea how to perform a certain exercise, don’t be afraid to ask that be sure not to be duped by the ‘know-it-alls’ in the gym.

Ignoring to keep track of progress

It is important to note down your progress so you don’t end up stagnating at one point. Once you keep a log, you will be able to know which muscles you need to work more than others, and whether or not you should be progressing to more intense exercises.

Not lifting heavy enough

Once your body gets used to the same type of routine, you end up stagnating.  If you want to see results you need to shock your muscles and fibres and promote the growth hormone production.To do this you need to focus on both strength and endurance. This means mixing both sets of 12 reps, with heavier lifts and lower reps. Lifting heavier will not make you big and bulky but instead it will promote muscle development and fat burning- when performing an all over body workout.

Fit Tuesday: How To Survive Being A Newbie At The Gym

We all remember our first day at the gym.You probably sheepishly wandered from machine to machine, doing a set of this, 10 reps of that… until in the end you just opted to quit. The strong sense that you don’t belong and the overwhelming amount of confusion all wrapped up into one would make anyone quit on the first day.

There’s really nothing wrong about being a newbie. To change your body and see incredible results, you have to start somewhere. The truth is, you’ll make many mistakes that might slow down your process but fret not. Read on for six the best ways to avoid looking like a newbie and improving your gym experience.

It’s all in your head

You should always remember this, no one really cares about you. Everybody else is also self-conscious of how they look in the gym.  They’re way too concerned with how they look in a mirror to notice you .If you’re afraid that people are judging you because you’re out of shape, a couple of my friends at the gym have told me they love seeing someone out of weight trying their hardest. It shows effort and guess what, people will be willing to help you out when they see how hard you’re trying.

Avoid wardrobe malfunction

This is equally as important. If you want to feel comfortable at the gym, you’ve got to dress the part. Well-fitted clothing will boost your confidence and make you less self-conscious. If you’re worried about sweat stains, it’s easy, just wear all black!

Have a plan

One mistake I made on my first day at the gym was going in there without a plan. I ended up wasting a lot of time trying to figure out where to start and what equipment to use. Draft a plan before hitting the gym. Make sure it matches what exactly you want to achieve in the long run and most importantly on that day. You can get the gym instructor to help you out in this in case you have no idea how to.

Be approachable

Be social with other gym members. It’s the easiest way to get gym buddies who will motivate you without necessarily having to ask them. However, don’t go bothering people that are already working out or inundating strangers with questions. 

Don’t be afraid to ask for help

If you d not know how to use a certain equipment or how to do a certain workout properly, simply ask. You’ve got to know the right people to ask though as some may mislead you or even put you down. Yes, there are such people at the gym too!

Work in as you workout

‘Working in’ simply means that letting someone else use a piece of equipment while you rest between sets. Not only is it a great way to make friends but also offers a sense of motivation.

 

 

 

 

How To Turn Your Passion Into A Successful Business

It is said that passion is what drives businesses to thrive, so why not base your business idea on what you are passionate about?

First of all, if you already know where your passion lies, then you are one step closer to becoming one of the best entrepreneurs of our time. Now, how do you turn passion into profit? Read on to find out.

Research

All that enthusiasm is not enough to start and sustain your business. Before you start, take time to research on your idea. Is there a need in the market for your product or service? How much money will you need to start? You can also do a survey to find out what your potential customers expect and think of your idea.

Jump in

Go ahead and start. You might not have figured everything out just yet, but sitting around waiting for the perfect time to start will not get you anywhere. Take it a day at a time, make changes where need be and learn in the process. You’ve already got the biggest tool to be successful (the deep-rooted thrive) thus you can more easily overcome barriers that come up along the way.

Surround yourself with people who share the same passion

There is a lot you can learn from the people who share the same passion as you. Network and get as much information as you can on your business. Even when it comes to hiring, hire people who share the same passion, that way, there will be free flow of awesome ideas and a healthy work enviromnet.

Keep the passion alive

Once the business has kicked off, you might get caught up in being the boss and eventually lose the zeal you had in the first place.  Remember the elements you loved most at the start of your business, such as creating a new design or a product or meeting new customers and make a conscious effort to include at least some of those activities in your ongoing role.

Expand your passion

Don’t get stuck at one lane for the rest of your life. You might get some fresh ideas on other things that are connected to your passion. Jump on it. To become a successful entrepreneur, you must be willing to grow.

8 Reasons To Start Pole Dancing For Fitness

When people think of working out and fitness, they hardly think of pole dancing. Hitting the gym is the first thing that comes to mind but not everyone is cut out to being a gym freak. You either get bored a few weeks in or just give up when you don’t notice any changes.

How about you try pole dancing? Yes you read that right.

Pole dancing has become quite popular these days. Gone are the days when pole dancing was considered a rauchy activity. It is a great way to keep fit and lose weight!

Not only is it a great way to embrace your inner sexiness, but it also has numerous health benefits that shouldn’t be overlooked. Not yet convinced, well, here are 10 reasons why you need to start pole dancing for fitness ASAP:

It is fun and doesn’t feel like exercise

You will not realise how hard you’re working your muscles as you enjoy spinning and trying out new techniques until the next day when doing even the smallest movements will be agony. Way better than lifting weights and counting reps at the gym right?

Helps you burn calories quickly

Pole dancing could burn as many calories as you would doing aerobics! The huge array of exercises and movement involved in pole fitness makes it great cardiovascular exercise which will lead to significant weight loss in a couple of months.

Builds your self-confidence

You will feel uncomfortable and out of place for the first few classes but once you get the gist of it, you will begin to develop some serious skills and a body that makes heads turn.You’ll feel super proud of yourself when you nail those new moves. You’ll have an improved posture and naturally walk taller and more confidently. 

You’ll get toned while still having fun

The more you struggle to learn those new tricks and spins, the more your muscles get stronger and well toned from top to bottom. You will  rarely realise how many times you lift your own body weight in just one class. It’s an absolutely fantastic workout for your abs, arms, legs, shoulders – everything!

You’ll get super flexible

Ever wondered why strippers always seem to be so flexible? It’s the pole. Flexibility will come naturally over time as you try out those moves and get good at them. We all know how much flexibility comes in handy at times 😉

It’s a great stress relief

Nailing moves will give you a feeling of euphoria like you’ve never experienced before. A good pole fitness workout will cause your body to start producing endorphins which will make you feel much calmer and generally happier after your workout.

It’s the ultimate All In One workout

Pole fitness gets your entire body involved in such a way that you don’t have to focus only on one part of your body. There is no choosing which muscles you want to work. There will be floorwork, some dancing, spins, climbing and for the more advanced polers comes inverting and lifting your whole body upside down! This will make you fit all round, including your tummy if that’s what you were hoping to lose.

You’ll be all-round healthy

Say goodbye to sleepless nights, painful limbs and joints and back pains. Pole fitness will strengthen your muscles while increasing your flexibility which reduces joint problems. The hours spent in a pole fitness classes will get you sleeping like a new-born and feeling more relaxed. 

Are You Skinny-Fat? (Yeah, That’s Actually A Thing)

You are skinny and most probably underweight but still have belly fat. You’re skinny-fat. Yeah, that’s actually a thing. Women fall victim to this more than men, mostly because we are afraid of lifting weights but men can be skinny-fat too (narrow shoulders, wide waist).

Being skinny-fat can be quite confusing considering you are not technically overweight, but you have a lot of fat to lose.

So where do you start?

It’s quite simple really. It all starts in the kitchen.

Stop eating excess carbs, low proteins, junk food and alcohol (yes, that too). These will just make you add unwanted fats, especially around your belly. Under-eating will not help you either. Your body will end up burning muscle instead of fats and you don’t want that to happen.

Most skinny people hate working out but here’s a reality check for you, there is no way you’ll stop being skinny fat unless you hit the gym. If you’re skinny-fat, best is to gain weight first. It’s a lot easier to lose fat with the added muscle mass and strength that comes with the weight gain. So gain weight first, then lose fat (Bulk and then cut).

Here’s how to pull it off:

Stop doing cardio

You are already skinny. Why kill yourself with an hour of cardio and end up losing the little fat you have without a muscular body to uncover underneath of it all?

Train hard

It’s about time you started lifting weights. Forget about the belly fat and prioritize in building muscle. Of course the fat won’t magically turn into muscle, but body fat itself is stored energy. It is broken down and used for energy when needed.

Eat, Eat, Eat!

It can be tempting to reduce your food intake just so you can lose fat, but that’s a recipe for skinny-fat. You are training hard to gain muscle so you do need the energy to keep this up. Opt for natural foods (meats, fish, vegetables, fruits) over processed foods. Remember, the more muscle you have, the harder you train, and the more you eat, the higher your energy flux.

Be consistent

Gaining muscle needs consistency. It’s easy to be consistent when you’re getting fast, visually satisfying results. But it’s much harder to stick with the program when the results slow down. Find a way to motivate yourself and you’ll eventually find that your efforts were worth it.

Drake Reveals Album Cover Art And Release Date

Drake has announced the release date for his new album Scorpion. The ‘God’s Plan’ rapper took to Instagram to share the date and reveal the simple black –and-white cover art featuring a headshot of him and his signature ‘Aubrey Graham’.

Drake has been working on his album Scorpion for his city of Toronto and now he has finally revealed the album’s cover art and release date. The rapper took to Instagram to share the news posting the album cover art which features a simple black-and-white headshot of him and his signature ‘Aubrey Graham’.

“JUNE 29 2018,” he cationed.

So far the album has had two chart-topping singles “God’s Plan” and Nice For What”. Scorpion marks Drake’s first full-length album since 2016’s Views.