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Top Food Picks for Healthier Skin

The Food You Eat Counts More than the Things You Apply on Your Skin

We all want to have healthy and younger-looking skin. When we feel good about our glow on the outside, it also makes us resonate a glow in the inside. The best way to achieve that youthful glow isn’t through all the beauty products and cosmetics we apply on our skin (as we are led to believe in TV commercials). It is by having a healthy diet. A clinical nutritionist at NYU Medical Center, Samantha Heller, MS, RD, says that “the healthier the foods are that you consume, the better your skin will look.”

An Unhealthy Diet Will Make You Look Old

What you eat will always show in your skin. Biochemist and cofounder of DDF skin care, Elaine Linker, PhD, says that “any number of chronic skin problems can be directly linked to diet.” Psoriasis, acne, and eczema were among the common skin conditions observed. Most people who didn’t eat healthy foods were also observed to have a sallow complexion and dry skin, compared to those who ate healthier choices. That’s why a proper diet consisting of nutrient packed foods are essential. You don’t want to have tired and older looking skin, do you?

Best Foods for Healthier Skin

The trick to getting that healthy complexion is by maintaining a diet with nutrient-rich foods as well as drinking lots of water. There are a number of foods that have been revered for their astounding benefits to your skin. We’d like to share with you these amazing foods and the essential nutrients they contain. These will surely make you have that healthy glowing skin you’ve always wanted.

Vitamin A and Acidophilus in Low-Fat Dairy Products

A very essential component for healthy skin is Vitamin A. Consuming foods rich in Vitamin A will give you beautiful and healthy skin, because one of its function is to aid in skin cell development. Nutrition expert and founder and director of InnovativeHealing.com, as well as the author of Digestive Wellness, Liz Lipski, PhD, CCN, CHN says, “If you have diabetes or thyroid problems, it’s doubly important to eat vitamin A-rich dairy foods because your body can’t convert beta carotene into vitamin A.”

Eating low-fat dairy products like yogurt is also very beneficial since it contains acidophilus or “live bacteria” that aids in your digestion. This organisms work by allowing the body to absorb all the nutrients taken in, which essentially leads to healthier -looking complexion.

Antioxidants in Berries and Plums

Berries and plums are very rich in antioxidants. Eating blueberries, strawberries, blackberries, raspberries, and plums can protect the skin cells form premature aging and damage. This is because the antioxidants found in these fruits are responsible of destroying free radicals in our body. Free radicals appear when we are exposed to everyday things like pollution and ultraviolet rays from the sun. In the Journal of Agricultural and Food Chemistry, they say that you can also get antioxidants from beans, pecans, prunes, and artichokes.

Healthy Oils from Extra Virgin, Cold Pressed and Expeller-Pressed Oils

Go for the oils that are extra virgin, expeller-pressed or cold pressed. These oils are of better quality compared to commercially pressed oils. It retains more nutrients when it is heated so you’re sure to get the benefits. Liz Lipski also stated that these oils give you all the nutrients that are not just good for your skin, but for your entire body as well. Of course, you still have to take into consideration that these are fats. They may be healthy fats but they still give you high calories. Try to stick to consuming at most 2 tablespoons daily.

Selenium in Whole-Wheat Bread, Cereals, Brazil Nuts, Tuna and Turkey

Studies conducted at Edinburgh University showed that having high levels of selenium helped protect your skin from the harmful rays of the sun. It can even lessen the risk of cancer due to its oxidative damages to the skin. Selenium is a vital antioxidant that also wards off free radicals from the body. Eating brazil nuts, turkey, tuna, cereals and whole-wheat bread will make sure there’s enough selenium in your diet.

Essential Fatty Acids in Walnuts, Flaxseed, Canola Oil, and Salmon

In order to have healthy skin, you will also need healthy cell membranes. You’ll need an ample amount of omega-3 and omega-6 in your diet. These essential fatty acids will help your cells retain moisture so that you’ll have supple and plumper skin. It also prevents inflammation. This means its not just your skin, but also your heart and arteries that are protected. You’ll find these fatty acids in walnuts, canola oil, flaxseed, salmon and many other sources.

Polyphenols in Green Tea

According to a study seen in the Archives of Dermatology, green tea greatly reduces the risks of skin damage from harmful UV rays. It has anti-inflammatory properties from its polyphenols and antioxidants which protect the membranes of your cells. People have been drinking this to prevent cancer too. You’ll find so many variations of green tea products in the market. From the classic tea bags, to pastries, ice cream, and more.

Water

This is probably the most overlooked, yet very vital element – WATER! It’s not only for healthy skin, but for a healthy body too. It’s main role is to keep your cells hydrated and aid in transporting nutrients into the body and toxins out of the body. Water constitutes sixty percent of the body and you have to constantly replenish it since it is easily lost. It is recommended to drink 8 or more glasses of water a day to keep hydrated. Your skin also needs hydration to make it feel and look younger and healthier.

How to Recover from a Workout the Right Way

It is only natural for your body to respond to whatever work you put it up to. When you hit the gym and you give it all you’ve got, it sometimes results in some unwanted pain, swelling, stiffness, and/or soreness.  This experience may prevent you from wanting to go back and working out again. But you should understand that these effects are VERY normal. It should not hinder you from going back and pushing yourself to become fit and healthy.

Since these physical effects are inevitable when working out, you should have plan to at least deal with the bodily discomforts and pain you might feel. Take note that your body, from all the stress and work it endured, will need to be able to recover. Recovery, along with adequate rest, is essential if you want to see progress in your training.

So how can you recover the right way? We’ve outlined a few key advice that will surely help you recover right away after a very strenuous and hard workout session.

Keep Your Body Hydrated

Hydration is vital in any physical activity, especially when it’s something very intense and requires much hard effort. You can’t possibly go through a tedious workout program and not expect to drink even just a sip of water. Water is responsible for regulating your body temperature, transporting essential nutrients throughout the body, and eliminating wastes. That’s how important it is. Without it, you will surely dry out and eventually stop, like an engine forced to run without gasoline! Drinking water before, during and even after your workout will really do wonders for you. You’ll be surprised at how far you can go and how great you can endure, just because of proper hydration.

Eat Foods with Anti-Inflammatory Properties

We can’t stress enough how a good diet goes hand in hand with exercise.  You see, proper nutrition has a very huge impact on your body when you undergo physical training. This is why you should try to eat the right kind of foods and stay away from processed meals and fast foods.

In order to recover successfully, you need to eat foods that have natural anti-inflammatory properties. Some known examples are fruits and veggies like spinach, ginger, cherries, pineapples, grapefruit, apples, and blueberries. Nuts like almonds and walnuts also help combat muscle fatigue, stiffness and swelling. Also remember to load on your carbs and protein before and after your training.

Get Enough Rest and Sleep

If you lack sleep, your body will not be able to function to its full potential. You’ll feel tired, cranky, and your energy levels will not be able to carry you throughout your entire day. How much more if you add a workout regimen, right? You’ll end up feeling lazy and get disappointed for not being able to keep up with your fitness goals.

Sleep is a crucial element in your recovery. You need to have enough hours of sleep and proper rest so that you can recharge your batteries. It is during our sleep when the body heals and repairs itself. The muscles need to recover, not just with proper nutrition, but also with enough rest. If you find yourself having trouble dozing off to dreamland, try to make your sleeping area as conducive for sleep as possible. For example, playing some relaxing music, getting a comfy mattress, and taking a nice warm bath before bedtime. Whatever does the trick for you, do it.

Just be sure to listen to your body and allow it to have time to recuperate, so that you’ll be ready and able to face the challenges of the next day.

4 Wonder Foods that Subdue Mental Depression

The World Health Organization (WHO) estimates that around 300 Million people in the world are dealing with depression. And among these, about 800,000 of them commit suicide, and so many others get hooked on drugs or other bad vices. That’s alarming. What can we do to lessen those numbers? For starters, eating the right kind of food surprisingly helps!

Has it ever cross your mind that perhaps the food you eat affects your mental and emotional state of mind? Yes, food DOES play a big role in your daily mood, and maybe you just didn’t realize it. There are different types of food that have been known to combat depression. It’s important to know that your body produces free radicals that can potentially harm your brain. The way to fight this is by consuming foods that are rich in antioxidants, which help repair damaged and aging cells, by actively eliminating those free radicals. When you choose to eat these foods, it helps shun those depressing thoughts and feelings.

What are these super foods? Here’s 4  of them:

Berries

All types of berries are rich in antioxidants. A 2-year study conducted by the Journal of Nutritional and Environmental Medicine showed that patients who were given antioxidants had lower depression scores compared to those who were only given placebos. Why are antioxidants so important? Because they aid in the repair of cells, thus preventing depression altogether.

 Avocados

This is another fruit that is sure to help kick away your depression. Avocados have the good kind of fat that your brain needs in order for it to fully function. It is composed mainly of 3.4s oleic oil, which is a monounsaturated fat. It also consists of vitamin K, Vitamin C, Vitamin E-12, and the different B vitamins too. It also contains 4 grams of protein and 11 grams of dietary fiber. This fruit is also low in sugar.

 

Tomatoes

The next super food is the tomato. Yes, this everyday vegetable fruit is actually one of the foods that can alleviate any feelings of depression. It has a lot of folic acid and alpha-lipoic acid that are important in the production of neurotransmitters like dopamine, serotonin and norepinephrine. In studies, people with depression were found to have folate deficiency. That’s why we think a tomato a day can help keep the blues away!

Walnuts

Walnuts have been known to ease feelings of depression as well as aid in you brain’s overall function. This is because it’s very rich in omega-3 antioxidants. Since our brain comprises of 80% of lipids, it’s important to nourish it by eating these kinds of food. People who lack these antioxidants were observed to have weaker minds.

Ultimately, you need to be mindful of what you eat when you are in a state of depression. There are comfort foods that temporarily make you feel good, like chocolates and ice cream, but these will actually make things worse. Consuming too much sugar will lead to a surge in your sugar levels, which can make you more depressed, irritable, emotionally unstable, unfocused, and tired. So watch what you eat. Snack on walnuts, tomatoes, berries and avocados when you’re feeling the blues, and you’ll be surprised at the positive changes in your physical and mental health.

5 Must-Dos When Working Out on a Hot Day

Combat the Heat While Exercising

It’s that time of year again when the sun shines its brightest. The sweltering heat of summer will make you think twice about going outside and doing your regular workout routines. Although the heat will pose as an added challenge, don’t stop exercising just because it’s hot outside. Yes, the heat may cause you to sweat more and leave you very uncomfortable, you may even get sunburned. Ouch!

But don’t sweat about the heat! All you have to do is make some changes to your daily workout routine and better equip yourself to manage the rise in temperature! Here are 5 MUST-DOS for working out during a hot day:

#1: Adjust Your Workout Schedule – Choose a different time to do your workouts. Don’t do it when the sun is at its hottest (like noontime or early afternoon). Do it when the sun has barely risen or right after it has set. Working out very early in the morning allows you to start your day with a boost of energy. You’ll also feel accomplished knowing that you’ve already achieved your fitness goals for the day. If you’re really not a morning person, you can also opt to exercise in the evening, as soon as the sun goes down. Just make sure you pick a time that’s cooler.

#2: Keep Yourself Hydrated – We can’t stress this enough! You sweat more when it’s hot, so you lose more fluids faster. That’s why it’s very important to keep hydrated. Always have your water bottle handy throughout your workout, and even throughout the day. If you’re not carrying a bag, there are so many water bottles out in the market that are designed to be carried on your wrist or waist. Another thing many athletes do is take water with electrolytes to keep the balance in the body.

#3: Dress Appropriately – and we don’t mean wrapping yourself in tight fitting leggings and long sleeve shirts. You should wear clothes that will not contribute to the heat, but rather, make you feel cooler. You can wear tank tops, t-shirts and shorts, even visors and hats as long as they are moisture wicking clothes. For the parts of your body that will be exposed directly to the sun, make sure to put a good kind of sunscreen. It’s very important to do so or else you’ll get a nasty burn, and you wouldn’t want that now, would you?

#4: Keep Your Head Wet – Many runners do this and it has worked for them, especially during long distance runs. Before doing your exercises, wet your hair with water. This keeps your scalp cool, and ultimately makes you feel way better. Doing anything with a hot head (literally) will just lead you to a bad mood and frustration.

#5: Go to the Water Instead – When it’s too hot to bear, why not take your workout to the pool or beach. You can go swimming or do another water related activity that will equally make you use your muscles and break a sweat. If you’re in to water sports, you can go surfing or paddle-boarding. Another alternative is water running. It’s just like running but you ultimately exert more effort due to the weight of the water. If you haven’t thought of these before, why not try them out the next time it’s too hot to workout outside.

In Conclusion

The key to working out in the heat is to come prepared! Yes, it will be more challenging compared to normal days where the sun is not scorching hot, but you can manage it as long as you take extra care. You should also know your limits. If your body tells you it can’t go any further, listen! Just adjust your routines according to what you think you can do given the heat.

Do you know of other ways you can work out in the heat? We want to know how you do it. Please leave a comment below.

5 Pointers to Get Back on Track from a Workout Layoff

The PLAN is to BE HEALTHY! So many of us start a PLAN to get healthy by working out, eating healthier options, and taking better care of our bodies. The PLAN usually hits off right away. We follow that path… but it’s only a matter of time before we stumble and fall right back to our lazy and unhealthy routines. When the holidays come, and the company of good friends and good food are laid in front of you, it’s hard to resist. At that moment, you then stop and forget about the PLAN.

Are you guilty of this? Don’t worry, you are definitely not alone! This is the usual cycle of health and fitness that most everyone succumbs to. But don’t let it beat you down. You can still bounce back from that layoff and get yourself back in shape.

We’d like to share with you some awesome pointers on how you can get back on track after a layoff.

Pointer #1: Create Better Habits

It’s hard to brush off any kind of habit that we’ve grown used to over the years. When it has become so routine in our lives, we do it even though it isn’t really what’s best for us. But you see, the best way to make positive and progressive change is by forming new and better habits for ourselves.

Are your fitness habits working for you? If not, then maybe it’s high time to make new ones. This is what’s great about fitness, it’s quite easy to replace old habits with good ones that will help you achieve the results you desire.

Take note that a habit only becomes a habit, when you’ve done it consistently for at least 21-66 days. Whether it’s making a habit of preparing your nutritious meals or simply waking up early to start your daily exercise, you have to be consistent.

It’s also important to have standards in meeting your goals. And when a certain goal is met, you also have to know when to adjust your goal higher. Like doing push-ups, for example. When you’ve past the point where 50 push-ups isn’t enough to let you break a sweat and make you feel tension in your muscles, then slowly increase the number.

As soon as you’ve formed a good habit, try your best to stick to it. The longer you keep at it, the harder it will be for you to forget about it and go back to square one.

Pointer #2: No More Excuses

The sky’s the limit to all the excuses you can possibly conjure up just to stall yourself from getting started. Stop telling yourself that you don’t have the energy, you’re too busy, or that you don’t have money to spare. Because you CAN find a way, if you REALLY wanted to.

Like anything else in this world, if you want to achieve something, you have to find a way, find time, and work hard for it. Making excuses and procrastinating your way through life will not get you anywhere, especially when we’re talking about getting fit and healthy.

Take that big step towards stopping the negative voice inside your head that always makes excuses. Be proactive in living your life and make things happen. Don’t wait for the apple to fall from the tree.

Pointer  #3: Ensure Proper Nutrition

What is exercise without backing it up with a proper diet, right? After all the eating you’ve done over the holidays, you need to forget about all those yummy yet very unhealthy foods, and start making a meal plan consisting of healthier foods.

You don’t just need to know WHAT to eat, you also need to figure out WHEN to eat certain foods. Be sure to find a meal plan that covers the entire day, with choices of properly portioned food from the different food groups.

Sticking to a healthy and balanced diet is perhaps one of the most challenging habits you need to form. But if you persevere, this very vital and life-changing habit will allow you to reap the benefits of good health as you grow older.

Pointer #4: Prepare Your Body for the Work

Your body isn’t made of steel! You have to make sure it is ready for whatever challenges you put it up to. If you fail to prepare, you might end up feeling sore all over, hence another excuse to stop working out.

So how do you prepare your body for the work? A simple, fast, and effective warm-up will do the trick. It will only take 5-10 minutes of your time, but doing it will definitely help.

After you work out, make sure you also do some stretching and cool down exercises to take away the buildup of lactic acid in your muscles.

Pointer #5: Be a Winner 

If you’re ultimate goal is to reach a ripe old age without having to worry about so many illnesses, then make that change! Build those habits! Having this is way better than any kind of worldly prize you could think of!

You may have gotten off course for a time, but it’s never too late to work for that healthy kind of life. So be the winner! Create good and life-changing habits, stop making excuses, eat healthy, prepare your body, and live the life you deserve!

BEST PROTEIN POWDER SUPPLEMENTS FOR MEN

Regardless of whether you’re attempting to achieve another personal record in your workout, hoping to pick up muscle, or needing to drop a couple of pounds, protein powder can enable you to achieve your fitness and wellbeing goals. Adding protein powder to your eating routine guides in muscle recuperation as well as keeps you full on post-workout. There is unending exhibit of protein powders available, yet while picking your optimal mix, it is best to keep budget, dietary limitations, and your goals at the top of the priority list.

  1. For body builders or athletes hoping to acquire muscle, more quality, and better execution, Muscle Tech’s Nitro Tech Pure Whey Protein is your magic powder. This recipe is adored by weight lifters and was made by specialists who needed to build up an item that guarantees prevalent muscle pick up and more quality boosting benefits than general whey protein. This protein powder contains 30 grams of protein for every serving, generally from whey protein isolate and whey peptides, 5g of glutamine and antecedent, 6.8g of BCAA aminos, and a clinically considered 3-gram measurements of HPLC- clinically tested creatine monohydrate in each serving. Moreover, the cool filtered, multi-stage filtration lessens fat, lactose and debasements without the utilization of warmth, cruel acids or salts.
  1. This is the protein powder for any individual who needs or would prefer clean protein. Legion’s protein powder will likewise supplement your exercise execution and enable you to get lean. It’s low-carb, low-calorie, without sugar, non-GMO, sans lactose, and sans gluten, so you’ll get the advantages of including muscle tone short excessively numerous added substances. The Whey+ Protein Powder is normally sweetened and seasoned with whey segregate. The sans lactose powdered drain originates from great drain from little dairy cultivates in Ireland. It’s likewise high in the amino corrosive leucine, which assumes a key part in starting protein amalgamation. You’ll get 25 grams of protein, zero sugar, zero fat, 100 calories and 3 grams of carbs.whey-protein
    1. Age-related muscle fragility is most regular in those over age 55, so it’s critical to take measures to keep this as quickly as time permits. Supplementation, alongside eating an adjusted eating routine and practicing frequently will help you to stay away from muscle misfortune as you get more seasoned. Nutiva’s Hi-Fiber Hemp Protein is an extraordinary supplement alternative, as it gives 11 grams of crude natural hemp protein per serving, alongside 12 grams of fiber. The hemp gives each of the nine basic amino acids and basic fatty acids and is an incredible choice for anybody with nourishment hypersensitivities. It’s likewise perfect for anybody hoping to avoid dairy. The expansion of fiber helps battle coronary illness by bringing down cholesterol levels. Fiber is likewise extraordinary for bringing down the danger of specific sorts of diseases and prevents the common fear of too much protein intake, constipation.

  1. On the off chance that you need a protein powder with a basic and simple list, this natural whey protein powder from Sweet Purity Organics is an extraordinary alternative. It includes a mix of whey concentrate and isolate from grass-encouraged dairy animals, in addition to it’s free of GMOs, fillers, additives, colors, gluten, sugar, nuts, high-fructose corn syrup and other faulty fixings. This blend additionally utilizes genuine Madagascar vanilla beans so you get a crisp flavor that doesn’t taste simulated.

5 ways in which coffee helps your workout sessions

Love coffee? Guess what it helps not only to wake you up but also to intensify and aid your workout sessions. It is known that coffee intensifies your workouts by 50 percent. It just adds to the number gains you can get at the gym.

  1. Have coffee before exercises and you will notice how it increases your metabolism to decrease all that fat. It influences the body to utilize fats rather than glycogen for vitality. Black coffee hikes up your metabolism so you consume more calories and gets less fatty and gets you ripped in less time. Besides, it likewise goes about as a guard against yearnings so you don’t begin hogging on something immediately. When you add coffee to your day by day life, it causes you to improve your weight reduction objectives by no less than 37.5%. Caffeine works in two ways with regards to weight reduction. To start with, it supports your metabolism and second, by giving you a jolt of energy.
  1. Coffee before exercises implies exceptionally faster exercise routines and speedier outcomes. As per a report from Sports Medicine, caffeine upgrades execution amid an exercise and you feel less depleted while doing it. When you prepare for a more drawn out time frame and desire a good outcome. At that point you’re probably going to complete a set 5 to 10 second early. Also, this is the reason you turn out to be more competitive and you prepare harder to accomplish your goals.fat loss
  1. Coffee decreases muscle torment. As per a research done at the University of Illinois, coffee causes you to feel less agony amid and after your exercise which at last expands performance duration. Complete more sets and strengthen them since coffee has your back. Only a decent cup of dark coffee with extra quality and added power to your boxing workouts. Coffee blocks adenosine in the body which decreases soreness and agony. Post exercise soreness is lessened to 48% when you get cup or two before beginning your exercise.
  1. Train well and workout intensely with including coffee before your workouts. Coffee has antioxidants that assists you to keep yourself from free radicals and lessens odds of diabetes, Parkinson’s sickness, Alzheimer’s and few types of malignancy. Individuals adored green tea in view of antioxidants amount, yet believe it or not, coffee has a tremendous

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