Top 5 Glute Workouts for Women in Gym

The glutes are a key focus area for both men and women. They help improve posture, prevent the risk of injury and enhance your athletic performance. But what about women particularly? How do glute workouts help them deal with their certain health concerns?

First of all, the glutes are a supportive muscle and any weakness in this area can cause back pain. Women can be more vulnerable to back pain, especially after going through menopause, so keeping your glutes strong can reduce such concerns. Many women experience hip, pelvic and back pain throughout their pregnancy. Strong glutes can help reduce this by stabilizing the sacroiliac joints located in the pelvis, thereby preventing lumbar extension and helping reduce the excessive use of the lower back. Glute workouts also protect joints that are more prone to osteoarthritis after menopause. Healthy glutes keep the thigh bone in a centered position during hip extensions, decreasing the risk of hip pain. They also stop the knees from coming in towards each other, which can often lead to knee issues.

Above all, glute workouts are a great way to get those shapely, firmer butts.

After going through the benefits of glute workouts, you must be eager to get started with them right away.

Here we have come up with top glue workouts you can do at the gym for those healthy and shaped booties.

Back Squat:

With the bar resting on your back shoulder muscles, remove it from the rack. Step back two steps and then stand with your feet shoulder-width apart and your toes pointed slightly outward. As you “sit” back and down as if aiming for a chair, keep your spine straight by focusing on a location on the floor about two metres in front of you. Drop till your knee is beneath your hip crease. As you drive back up, put all of your weight on your heels.

Glute Activation Lunges:

Stand with your feet shoulder-width apart. Take a huge step diagonally forward with your right leg, crossing in front of your left. Bend your knees and lower your hips toward the floor while maintaining a straight back until your right leg is 90 degrees bent. Back away to begin. the other leg, and repeat. A rep is one. Do two sets of 10 to 15 reps once or twice each week.

Split Squat:

Put your left foot elevated on a bench behind you and place your right foot forward to form a split stance. Hold a dumbbell in front of your chest while keeping your elbows close to your torso. Take a deep breath in and lower your left knee, which is your back knee, toward the floor while keeping your posture upright. Breathe out and stamp the right foot (front foot) into the ground to return to the beginning posture. After ten repetitions, switch legs. There should be three sets for each leg.

Lunge Jumps:

Once more, take a split stance with the right foot front and the left foot back. Move your feet in a downward lunge, push off the ground, and then swiftly jump up. Complete a total of 16 repetitions, switching legs each time. Total of three sets with a short break in between.

Front Squats with Dumbbells:

Stand tall with the feet slightly wider than hip distance apart and a dumbbell on the front edge of each shoulder. Breathe in and contract your abdominal muscles as you put your weight back onto your heels and bend at the hips, knees, and ankles. Driving the hips back and maintaining a raised chest while squatting down. To go back to standing, exhale and push your feet firmly into the ground while straightening your legs. Complete 10 reps, rest and repeat for a total of two to three sets.

So these are some of the glute workouts for women. While these are easy to perform, it is better if you do them under the guidance of a trainer. At Life n Fitness gym and Yoga studio, we offer a range of fitness classes specially tailored for women instructed by experienced and certified coaches. Get in touch now!


The Top 5 Most Common Mistakes Women Make in the Gym

Most women go to the gym with good intentions, but often quit feeling frustrated and like they aren’t getting the results they want. The truth is, most people don’t know what they’re doing in the gym, or what it takes to reach their fitness goals, so many of them waste their time and money. In this article, we’ll cover the five most common mistakes women make in the gym which is taking you away from your fitness goals.

1) Setting Unreasonable Goals

One of the most common mistakes women make in the gym is setting unreasonable goals. If you’re just starting, don’t try to lose 20 pounds in one month or bench press your body weight. Not only is this unhealthy, but you’re likely to get discouraged and give up entirely if you don’t see results immediately.

2) Only Joining Classes

Classes are fun and they definitely burn calories but the studio is only one small part of the gym.Try to explore and find out more about how you can utilize the free weight and functional area because they can benefit and strengthen your body in a way that classes don’t.

3) Ignoring Strength Training

Most women ignore strength training because they think it’s only for guys or because they are afraid of getting too bulky. However, strength training doesn’t automatically mean you will get big. On the contrary, it tones your muscles such as your arms and buttocks, and even helps to strengthen your bones.

4) Exercising Without Guidance

There are a lot to learn when it comes to working out and things can quickly become overwhelming especially on the gym floor. Try working out with a gym buddy who has a bit more experience and is able to teach you the basics safely and help you see results. Getting your own personal trainer is also a good idea when you are just starting out.

5) Doing It Alone

It makes a big difference when you work out alone and when you work out with someone you know. So bring your friends, family and colleague along and help introduce the people around you to a healthier lifestyle. Most gyms including Life n Fitness runs a referral program so you will even be paid for introducing someone new!

The Conclusion

When it comes to working out, there are a few common mistakes that women tend to make. At Life n Fitness, we make sure you avoid making such mistakes and help you reach your fitness goals with our fitness programs for women in a fun, engaging environment. Visit us today and find out how we can make fitness enjoyable for you.   


Beyond Weight Loss: Why Should Women Exercise?

Many women believe that workout is all about losing weight and staying in shape.But the fact is that exercising is about more than just toning up – it can actually improve your entirewell-being.

Believe it or not, a regular workout can boost your immunity, make your skin glow, improve your mental health, reduce cancer risk, and more.

Let’s take some time to explore some of the other benefits of exercise that go far beyond just losing weight. 

Stabilizing Mood Swings

From a very early age, women deal with the fluctuation of estrogen and progesterone that affects both their reproductive patterns as well as their mood. A low estrogen level can also impact the “feel good” brain chemical called serotonin which causes women to be more prone to depression andanxiety.

Physical activities such as jogging or weight lifting can help to stabilize hormonally driven mood swings by increasing theproduction of the happiness hormone called endorphins that leaves you feeling more relaxed and happy.  

Increasing bone density

Women are more at risk of developing osteoporosis and fracture not only because they have smaller and thinner bones, but also because hormonal changes at menopause directly affectbone density – falling estrogen levels at the onset of menopause can lead to rapidly decreasing bone density.

Resistance training strengthens the bones very much like how it strengthens the muscles – by forcing them to react to the force that is placed upon them. When you exercise, your bone adapts by building more bone thereby becoming denser.

Exercises such as weightlifting, step aerobics, dancing, hiking and jogging help to strengthen your bones by increasing bone mass and subsequently reducing the risk of osteoporosis and fractures.

Keeping Your Skin Healthy

This may surprise some people but it has been proven that exercise also comes with beauty benefits. As we all know, physical activities make your heart pump faster which delivers more blood, nutrient, and oxygen to all body cells, including your skin. 

Exercise also increases the production of sweat which can flush out oil, bacteria, and dirt, further adding to the health of your skin. 

This is why you usually develop both a clear complexion and radiant glow after your exercise!

Improving Sleep

According to one study, 9 out of 10 Malaysians suffer from sleep problems. This is likely to be worse for women due to hormonal fluctuations, high-stress levels, night sweats during perimenopause, and the responsibilities of motherhood. 

The good news, however, is that exercise is a scientifically proven method of improving sleep by reducing stress levels which cause you to be more relaxed and increasethe sleep driveby tiring out your body, both of which make it easier for you to fall into sleep.

Exercises like aerobics, cardio, resistance training, and yoga are highly recommended for improving sleep. 

Preventing the Risk of Breast Cancer

Many studies have shown that an increase in physical activity is linked to a lower risk of breast cancer. How exercising lowers breast cancer risk is not fully understood but it is thought to be related to hormone regulation such as estrogen and insulin,which can be responsible for breast cancer growth.

Moreover, regular exercise also helps maintain a healthy weight which keeps the immune system healthy in order to combat cancer cells.  

So there are many benefits of exercise that go far beyond just losing weight. If you would like to find out more just get in touch and we will be more than happy to help you get started.  

At Life n Fitness, we provide specialized fitness programs and classes for women of all ages in an enjoyable and safe space. So don’t worry if you are new to the world of exercise – our friendly and experienced trainers will be here to guide you and to make you feel right at home. Just get in touch now and let us be a part of your fitness journey! 


Is the pandemic affecting your sleep?

Have you ever heard of something called coronasomnia? This is the phenomenon that’s affecting people all over the world as they experience insomnia linked to the stress of the Covid-19 pandemic.

  • ​In the UK, an August 2020 study from the University of Southampton showed that the number of people experiencing insomnia rose from 16.7% to 25%. 
  •  In China, insomnia rates rose from 14.6% to 20% during the peak of the lockdown.
  • In Greece, nearly 40% of respondents in a May study were shown to have insomnia.
  • The word “insomnia” was Googled more in 2020 than it had ever been before

In other words, more of us are now insomniacs and with the pandemic well into its second year, the extended MCO has rocked our daily routines, erased work-life boundaries and brought ongoing uncertainty into our lives – with disastrous consequences for sleep. 

Here are a few ways you can fight back against coronasomnia

1) Sleep at the same time every night   

Sticking to a routine makes it easier for you to fall asleep because it allows your body’s internal clock to get accustomed to your bedtime. 

Some of us have regular sleep routines during the week because of work and then stay up on weekends to watch your favourite movies or catch up on things you couldn’t do during the week. However, this makes it harder for your body to fall back into a routine on Sunday night. 

So pick a bedtime and stick to it as much as possible. Life will always interfere with our plans but the more consistent you are the easier it will be to fall asleep every night ⏱️

2) Develop a bedtime routine   

A bedtime routine is a set of activities that you do every night before sleeping. When you perform the same routine every night, our brain quickly learns to associate these activities with bedtime.  

The exact routines can vary but they usually include activities that calm both your mind and body.

Here are a few things you can try for your own routine :

Set a gentle alarm ⏰
This works as a reminder to start getting ready for yourbedtime routine at the same time every night.

Turn off your electronic devices 
Blue light from phones, TVs, and smart devices reduces the body’s natural melatonin levels which prevents you from sleeping. 

Listen to a bedtime playlist 
Studies have shown that listening to music can help to encourage sleep and improve sleep quality. 

Practice meditation or yoga  ‍♀️ 
Relaxation techniques help to alleviate the stress that has been accumulating throughout the day and allows your mind to start winding down. 

Have a warm drink before bed 
Most people find this soothing and the simple act of making a drink can also act as a distraction from other more stressful thoughts – just remember to make sure it’s alcohol and caffeine free!

Creating a bedtime routine is easy and enjoyable – so choose what works for you and stick to it every night.

3) Get enough exercise during the day ‍♀️ 

Working out is great for your mind and body – and it also helps you get a
good night’s sleep. Exercise can be beneficial for sleep in many ways including the fact that it just physically tires you out. 

But timing is important as exercising too close to bedtime may actually keep some people up. If this happens, all you need to do is adjust your exercise schedule and find a time that works best for you.

We hope these simple tips will help you and your loved ones sleep better every night 

Remember to stay home, stay safe, and let’s beat coronasomnia together!


What to do after your vaccination

With the Covid-19 vaccination program in full swing, you might already have gotten your vaccine or will be getting it soon. According to the WHO, you can expect to experience some of these common side effects.

Here are a few tips on how to look after yourself following the vaccination.

  1. Be mindful of side effects
    These are expected and most side effects are usually mild. However, if you experience any unusual symptoms or if they persist for more than 2 days, please seek immediate medical attention.
  2. Drink plenty of fluids
    This will prevent dehydration and will also help you recover if you develop a mild fever.
  3. Take it easy with your exercise
    Listen to your body and give yourself some rest after receiving your vaccine. If you find it hard to keep up with your regular workouts, remember to take a break and don’t push yourself too hard. You can always start again when you feel better in a few days!

We hope you found these tips helpful and thank you for keeping our gyms safe.

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How to Manage Your Food Temptations

Food cravings are caused by a variety of factors such as hormonal imbalances, a lack of sleep, or even just consistently consuming a nutrient-poor diet. We all know what it feels like and sometimes we give in to those cravings, whether it is a sumptuous dessert or an addictive cup of bubble tea.

Yes, we all know that it is better to reduce or even completely stop indulging our food temptations altogether because the food we tend to crave are usually not the healthiest. But how do we do that?

Cut Down on Your Favourite Foods – But Not All at Once

If you are trying to lose weight, then one of the most common advice you will hear is to eat less deserts & all your other favourite food. The reason for this is because the science behind weight loss is to consume less calories than your body actually needs. Doing this slowly and progressively will almost always lead to successful weight loss but most people tend to swing to the extreme and stop eating all their favourite food at the same time. This can lead to withdrawal symptoms such as irritability, tiredness and low mood, and you probably will not stick to your new eating habit for long.

Instead of removing all your favourite foods at one go, try to gradually reduce your portions. For example, if you would like to reduce your dessert intake, then we recommend doing it one step at a time – if you’re now drinking 5 bubble teas every week, you can cut it down to 4 next week, followed by 3 the next week. This is a simple way to gradually reduce your calorie consumption while preventing the onset of withdrawal symptoms.

Write a Food Journal

“What gets measured gets managed.”

Peter Drucker

How will you know how much you are eating if you don’t track it?

The easiest way to track your food intake is with a food journal. To keep it simple, all you have to record is what you eat and at what time. For example:

Meal : BreakfastPortions
White bread2 slices
Peanut butter 2 tablespoons.
Yoghurt 1 cup.

Now, if this sounds tedious for you, don’t worry. You don’t have to do this for the rest of your life. Just try it for one week and then go through your food journal to see if you can identify the occasions when you are most likely to give in to your cravings e.g. chocolate muffins during afternoon tea at work, or soft drinks every weekend. Once this has been identified, you can then start putting together a strategy to overcome it – for example, start bringing your own healthy snacks to work or remembering not to stock soft drinks in your fridge at home.

At Life n Fitness, our personal trainers are always available to go through your food journal and discuss about some practical advice to help you get to your fitness goals quicker!

Give Yourself a Cheat Day

Another way to manage your food temptations is is to actually give yourself 1 day a week dedicated to enjoying the foods that you like!

Yes, you’ve probably heard of cheat days before, and usually with a negative connotation because we tend to judge ourselves as being bad when we cheat. But in reality, cheat days can help to reduce cravings and provides you with a mental break from dieting. If the idea of a cheat day scares you, then have a cheat meal instaed. Just remember not to use your cheat days as a time when you go to the extreme and with overeating or binges!

We hope you found these tips useful, and we would love to hear about how you manage your food temptations. Remember to share this article with a friend who might also find this helpful!

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