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Coffee and working out. Debunking myths.

Nowadays, gyms are extremely popular among young people. If you're not careful enough, you can easily mistake your nearby gym for a local dating scene. But why is it so? Well, mostly because people are trying to stay in a good shape, but that's not all. There is a new trend that recently went viral and gym-goers absolutely love it. Yes, we're talking about the famous combination - coffee and training. Some folks think that it's the perfect combo that enhances your entire well-being, but others think it may potentially be bad for the overall health. Well, who is right? It's still hard to say, but we're here to debunk popular myths about this famous combination. If you want to see a bigger picture that might help you decide whether this "life hack" is good for you or not, make sure to stay tuned!

COFFEE and exercise

"Drinking Coffee Before Your Workout Sessions Can Be Bad For You"

Well, let's just say that this is not even remotely true. Some people are convinced that by drinking a cup of "black goodness" before training you're actually sending your body mixed signals. These folks believe that nothing but water and certain smoothies should be consummated before or during the workout.

However, we can see why someone would think this beverage is bad for your health when it's combined with an intense workout program. In most cases, caffeine speeds up your metabolism on its own. It raises your blood pressure and your pulse. Therefore, a lot of men and women out there think that pushing your body to the limit while drinking coffee may be potentially dangerous.

Yes, caffeine will speed up your metabolism, but not drastically. You still need to do some actual work in order to see the difference. Also, a cup of coffee has less than 5 calories and no fat whatsoever. So, rest assured, folks, one cup of this magical drink before your training session won't cause you any problems!

"Coffee Will Significantly Increase Your Workout Performance"

Also not quite true! Even though certain studies have shown certain improvements that may defend this thesis, these tests were mostly performed on professional athletes. So, that doesn't mean much to us, regular humans!

However, scientists say that a cup of coffee consumed one hour before the session could potentially improve your stamina. But, this is hardly something new and ground-breaking. We already know that caffeine speeds up your metabolism and increases your circulation, but you also have to consider the caffeine tolerance factor, which may dull this expected boost of energy.

So naturally, it can only help you to a certain extent, but it definitely won't improve your performance significantly. When it comes to pushing yourself to and over the limit, the only two allies you really have are your will and perfect work ethic.


All in all, a cup coffee before a workout shouldn't hurt you, but there are also no definite proofs that this glorious "drink of the gods" is actually a performance enhancer. Maybe the scientist will find a way to support this popular theory soon but until then, feel free to enjoy your coffee before and after your training sessions.


Special thanks to our guest blogger Stefan Simonovic



5 Great Exercises for People with Diabetes

People suffering from diabetes should be extra careful with their health. Checking and monitoring of blood sugar should be regularly done. Nutritious foods, particularly fruits and vegetables, should be always be included in the diet. Lessen the amount of sugar intake to maintain normal blood sugar levels. Regular exercises can also be added to the routine as it offers numerous benefits to people with diabetes.

 Exercise can help lower the stress levels of an individual. As this lowers, the blood sugar level in the body also decreases. A certain number of hours is recommended for people with diabetes, approximately 150 minutes per week. Regular exercise is so important that several diabetes associations recommend patients not to miss more than two days of exercises in a row. There are many great exercises that people with diabetes can engage into. Here are some of the beneficial exercises:

Walking and Foot Exercises

Walking and foot exercises can help in the circulation of blood. This is one of the highly recommended and most popular exercises as it can be done anywhere. Brisk walking for thirty minutes to one hour, at least three times a week, is a great and easy way to increase the physical stamina and strength. The activity will also make the feet and the calves stronger and tougher. Ankle rotation, standing on the heel, and rubbing of the feet on the floor can be done to enhance the blood flow. 

Dancing and Aerobics

Dancing and aerobics is a great form of exercise for the body and the mind. This helps increase the physical activity of the person in a more fun and exciting way. It is highly beneficial as it promotes weight loss and improves the flexibility. Dancing can also reduce the stress levels leading to lower blood sugar. Some twists and modifications can be done with this kind of exercise for more options. Chair dancing, which incorporates a chair in the routine, can make dancing easier especially for people with limited physical activities. This exercise can help burn up to 150 calories in just 30 minutes.

Experiment with Yoga

Yoga is a traditional form of exercise that uses fluid movements. It helps improve the blood glucose level of the body due to improved muscle mass. This exercise also develops the overall fitness of the body especially the flexibility, strength, and balance of the person making it more helpful for people suffering from chronic conditions like diabetes. The nerve functions are affected and enhanced which leads to an increased state of wellness and mental health. 


Practice Tai Chi

Tai Chi is an ancient Chinese form of exercise that uses slow and smooth body movements. Other than it relaxes the mind and the body, Tai Chi can also help improve the blood flow in the body. Studies also revealed that people who practiced and completed Tai Chi sessions showed significant changes in the levels of blood sugar. Moreover, these people also experienced increased vitality and improved mental health.

Weight Training

Weight training exercises have numerous benefits for people with diabetes. This can help boost the body to respond better to insulin. It can make the body become more sensitive to insulin which lowers the blood sugar in the body. Losing weight becomes a lot easier with the weight training program leading to better management of the blood sugar. The training exercise can also lessen the risk of heart disease and bone fractures. Weight machines, lifts, resistance bands, and calisthenics are some of the activities that can be included in the training program. It is recommended to perform this type of exercise at least two times per week.

Weight Training
It is important to consult doctors before performing and starting the exercise. This is to ensure that the safest and most appropriate routine will be done. Certain factors, such as the type of diabetes and health conditions, should be considered. Always start slowly, stay alert, and listen to the body.

Changing the lifestyle could mean a lot in order to control the blood sugar level in the body. This should include constant checking and monitoring of blood sugar, well-balanced diet, regular exercises, and proper healthcare and medications. When managed properly, patients with diabetes may get rid of complications and other health risks. 

Author Bio:

Ryan Varela is the CEO of Boost Health Insurance which provides customized and affordable health care plans for thousands of customers across the United States. Ryan has nearly a decade of experience in the health care industry and continues to serve the greater need to educate and deliver access to affordable options to those who need health care the most.


Top 5 Ways of Losing belly Fat without Yo-Yo Effect

It is well-known that a belly fat - besides being an aesthetic issue - can both indicate some serious physical conditions and increase the risk for certain diseases such as diabetes or heart and cardiovascular diseases. Health line suggests that “anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity” .

On the other hand, it appears that the weight loss trend is omnipresent in our society due to its constant struggle with quite discouraging obesity facts and forecasts - which also reflects on social media. Thus no wonder that some of the Most popular instagram accounts at the moment are specifically dedicated to healthy nutrition and proper exercising.

belly fat blog

Anyways, we consulted various sources and found out there are many ways to fight belly fat and avoid an infamous yo-yo effect and these 5 tips are something that majority of experts agree with:

#1 Avoid sugar and sugar-sweetened drinks

What happens to our organism when we consume refined sugar is that we basically overload our liver - which is the only organ in our body that can process it - but if we constantly take a lot of sugar then the liver is basically condemned to transform it into fat immediately. The liquid sugar (the one from sweet drinks) is even worse for that matter. This means that cutting sugar can be a great first step towards establishing a healthier metabolism functioning. This doesn’t apply to whole fruit though since the fruit sugar is of a different kind than the refined one.

#2 Cut carbs and increase protein intakes

What Health Line also states regarding the proteins is that: It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day. This implies that higher protein intakes are in a direct proportion with faster belly fat reduction. And should you neglect to include proteins in your diet, the yo-yo effect might occur, especially if have a slower metabolism. Cutting back on carbs, on the other hand, is a proven strategy which you’ll have to adapt to on a daily basis also. You can aim for whole eggs, nuts, fish, meat and dairy products instead of noodles and pizza for instance.

#3 Food Rich in Fiber is your Best Friend

Food rich in viscose fibers, to be more exact. Namely, the viscose fibers can bind water in your digestive tract and slow down the process of the food absorption, which further leads to a longer sense of fullness and reduced appetite. The food abundant with fibers are plants, meaning fruits and vegetables, as well as some kinds of cereals and legumes.

#4 Do the Right Exercises that Target Belly Fat

 It might sound weird, but doing abdominal exercises only will not help you with losing the belly fat. You should try with aerobic exercises like walking, hiking or swimming instead and then make sure they become a part of your everyday routine.

#5 Keep a food diary

 It’s crucial to be completely honest with yourself, meaning it would be best if you could keep the track of all the times during the day you ate, how much you ate and what you ate. This way, you can easily find out whether you’re making some mistakes and optimize your diet accordingly. On the other hand, you don’t have to be obsessive about it and measure it in grams - descriptive entries with raw data will do the trick just fine.


Special thanks to our guest blogger Stefan Simonovic



Tips for running in the heat

Hey runners!

Its hot!

We know some of you love to run outside...but with the summer rays it can be rough. Here are some tips for running in the heat.


1. It takes a few weeks for your body to adapt to the heat and cool its self off more efficiently. We suggest taking it easy for the first few weeks. Slow your pace a bit and avoid all out sprints on your first few outdoor runs. After a few runs your body will gradually become better at cooling itself down in warm weather.

2. Wear light colored loose fitting workout gear. Technical fabric is great for running because it's light weight and allows moisture to pass through the fabric and evaporate. 

3. Wear a hat, shades, and sunscreen. 


4. As you might expect could try running earlier in the morning or later in the evening. The worst time to run is about 12-3pm. The mornings could be a little more humid but still much cooler. The evening right at or after sunset is perfect if you can swing it.

5. If its just too hot, take your workout indoors. We offer classes all day that involve running in air condition. There's nothing beast mode about a heat stroke. 

6. Hydrate, hydtrate, hydrate! Get that water in before and after. Take sips during if you can.

water run in heat

7. Run with an ice-dana. Its a bandana with ice cubes rolled up in the back of it. This is a game changer.

8. Last tip... pay attention to your body's stress signals. If you feel dizzy, lightheaded or experience cramping, stop running and seek shade. Carry your phone so you can call a friend to pick you up in an emergency.

Why you should use a fitness planner

yellow planner 1

A fitness planner is where you keep track of your workouts, meals, goals, and reflections. 

Planning your workouts for the week ahead will help you stay on track! Think of them as important meetings or appointments that you need to attend. It's even more beneficial if you track your workouts in detail. For example, if you are resistance training, keep track of the amount of weight you're using. Or if its running, how fast and how long. This way you can track you progress, and know when its time to kick it up a notch. 


Keeping track of your meals is a great way to hold yourself accountable. You will know if you are not making progress to adjust your diet and see if anything changes. You can learn a lot about your body by tracking your meals for a few weeks. 

We all know that goal setting is key! Set every goal from how many days a week you want to workout to how long you want to run for. Or even goals like "I want to do x amounts of push ups by a certain date." 

And of course keep track of your progress. How much weight or inches you may have lost each month. Track how much strength you have gained or weight you're able to lift. We would also recommend tracking how you feel at the end of each week. Whether it be tired, energized, strong, weak, happy etc. 

For our planner junkies, here is a list of other things you could track in your new fitness planner!

-Steps- If you've got a fancy step counter then this is perfect!

-Water- Track that water intake! How many cups a day? Set a water goal and crush it!

-Challenges- If you jump on a 7 day or even better a 30 day challenge this will help you immensely!

-Vitamins and supplements- Make sure you're taking that one a day! Track it!

-Calories- We love the idea of tracking your calories. Calories add up and often the little snacks here and there make a big difference. Tracking your calories leaves no room for error.

-Classes- Track the classes you try and how you felt about them! This will be super fun to reflect on at the end of the month!

Only good things can come from planning and journaling your fitness journey. Commit to trying it for a month! 

6 Exercises that will make you stronger!

blog june_copy

Wouldn’t it be nice to be able to carry 5 pounds of the grocery bag in one hand while the other one is holding a phone?

How does being able to push your car when the engine died in the middle of nowhere sound?

Strength is one of the most common superpowers that we wish to have. Being stronger allows you to do a lot of things.
You don’t need to have Thor’s hammer or Samson’s hair to be stronger though.
Exercise can give you not just a smaller waistline and  6-pack abs but it can also give you strength and energy.

1.    Effects of Exercise on Bones and Muscles
If you want to have stronger bones and muscles, religiously stick to your exercise routine.

As we know, our physical strength declines as we age. Having a regular exercise though makes your bones stronger. It also helps lower the risk of joint and muscle pains. Exercise also increases our muscle mass.

2.    Best Exercises that Will Make You Stronger

Undeniable, exercise can help you reach your ideal body type. Aside from achieving your weight goal, exercise can also make you stronger.

These are the best exercises that provide the benefit of added strength and agility.

·         Sled push to plank

This type of exercise works on your shows muscles or the muscles in front of the body. You get to develop your core and quads by driving your legs and staying in a low stance.

1.       Load a sled with enough amount of weight.
2.       Stay low with chest up, core engaged and back flat, push the sled as quick as you can for 30 seconds
3.       Drop down to the ground and do a front plank for 45 seconds
4.       Repeat the sequence for up to 5 rounds

·         Sled push to sprint

This exercise targets your sprint form and show muscles. Pushing the sled tells your muscles and brain to drive your feet into the ground in a powerful and straightforward manner. Going right into Sprint tricks your brain that you are still pushing the sled.

To do this exercise, grab the loaded sled and backpedal for 30 seconds. Your back should be flat the entire time.

·         One-arm rope cable row

This strength exercise targets your middle back as well as lats, biceps, and traps.


1.       Standing up, attach one hand to a low rope or cable pulley. You can adjust the stack to the weight that you desire.
2.       Grasp the handle with your right hand. Bend your knees slightly to take the weight off the stack. For increased stability, position your left hand on your left thigh.
3.       Pull your arm in towards your side and form a neutral grip by twisting at the wrist.
4.       Squeeze through your shoulder blades and pull your arm in as far as you can.
5.       Lower the weight back down slowly and twist the wrist back to the overhand position.
6.       Repeat the same process on the opposite arm.

·         Dumbbell clean and press

This weight exercise only requires one equipment - dumbbells. It targets the quads primarily and also the calves, abs, forearms, groin, glutes, hip flexors, hamstrings, outer thighs, lower back and shoulders.


1.       Stand in your feet and hold a dumbbell in each hand.
2.       Bend down on your knees and lower down the dumbbells to the ground.
3.       Stand back up explosively.
4.       When the dumbbells are at your waist level, thrust your hips out and push the dumbbells up to your shoulder height.
5.       Slightly squat down and up and push the dumbbells up over your head.
6.       Bring down the dumbbells to your shoulder then to the floor. Do several repetitions.

·         Modified bird dog

The bird dog exercise has been used for over a decade as a spinal stabilization and core exercise. There are several modified versions of bird dog exercise, but each of them works on your core muscles. Having a strong core does not only give you strength but also helps you in maintaining correct posture.
·         Supine Bridge Leg Lift

This exercise strengthens your butt muscles and your hip flexors or the muscles at the front of your thigh.
Ready for a stronger and leaner body? Get your Workout gear on! Do any or all of these exercises and be amazed at how strong you have become.

Source: Guest Blogger Cindy Rollins /wearaction action/


Mind and Body Connection


You are more than just your body.

 While most people think of working out as a purely physical action, both research and experience show the important connection between the mind and body when it comes to fitness.  Holistic fitness recognizes the inter-connectedness of a person and that in order to achieve maximum health, it’s essential to be aware of not only what’s going on in the physical body, but also how the mind and emotions are connected to it.

 We’ve long known that endorphins are released during exercise, offering a sense of euphoria that is often called the “runner’s high.” However new research is showing that exercise can actually help the brain to form new connections between brain cells or even stimulate the growth of new cells. There are also serious indications that exercise leads to higher mental function.

 With those kinds of benefits, it’s no wonder there’s been a sweeping movement in recent years to turn up the mind-body connection during workouts.

 How to improve your mind-body connection during workouts

 How can you improve the mind-body connection during your workouts? Here are five tips that will help you drop in and get all of the benefits that will take your workouts to the next level.

 1.  Embrace workouts for yourself

 A workout offers a great chance for you to have “me” time. Getting fit isn’t about your spouse or your children or your parents or your friends or your instructor – it’s about YOU. Embrace this time for yourself, as the perfect time to get to know you a little better than you did before.

2.  Check your internal dialogue
What are you thinking about when you’re working out? Are you making grocery lists? Are you contemplating work commitments? Are you counting down the minutes until it’s over?

Getting your internal dialogue aligned with your goals is an important part of this process. Your mind cannot be connected to your body if it’s wandering off places that have little to do with the task at hand. Work to redirect that internal dialogue so that it’s right there with you while you’re working out.

 When you find your mind wandering, gently pull it back to the feedback that you’re getting from your body. The more you’re able experience your body while you’re working out, the more you’ll be able to create a strong and fruitful connection between your body and your mind. 

3.  Listen to music

Calming music that brings you into the moment can be an incredible aid in improving the mind-body connection. Something that doesn’t have words or has words in a language that you don’t understand is best. That’s because when you activate the language centers of your brain, you’re drawing your attention away from connecting to your physical body. Whether it’s classical music or something with a more modern flair, listening music while you workout is something that you can incorporate into your workouts immediately.

4.  Practice sensory connections

One of the best ways to improve your mind-body connection during a workout is to begin your regimen with what’s known as a “body scan.” Incredibly simple and wonderfully effective, a quick body scan will help you to check in with yourself, aligning your body and your mind.

The process is easy. Sit, stand or lie down, it absolutely doesn’t matter what position you’re in so just make it convenient. Now begin to experience your body in stages, starting with your toes. No judgement, no worry, just a check in to see how each part is doing. Look out for potential injuries or areas of increased stress and consciously tighten the muscles, then release them. Once you’ve gone over each part of your body, relax and try to experience your body as a whole. Notice any patterns that have emerged. With a bit of practice, the whole process should take less than three minutes and should ideally be done before every workout.

5.  Focus on breathing

Breath is the essence of life. It connects us to the world in which we live, calms our mind and helps us to focus.

If you’re just huffing and puffing through your workouts without thinking specifically about how your breath is being formed and how it’s shaping your physical exertion, then you’re missing out on some powerful opportunities to connect your body and mind. Simply adding in controlled breathing to a workout routine will offer you some stunning results.

6.  Take care of your body
Eat well. Sleep well. Hydrate well. These three elegantly simple activities support the mind-body connection in a wide variety of ways. If you’re not eating well, then your body doesn’t have the fuel to keep going and your mind begins to slow down. If you aren’t sleeping well, then you’ll quickly find that it’s more difficult to get your muscles to obey the signals that are coming from your brain. Quality sleep that’s at least eight hours per night is essential. Finally, don’t forget about hydration. The brain and the body are both composed mostly of water, and when they are deprived of it they both function at a far lower capacity than they’re able to.

That second day soreness


You know how you worked out hard. Went to bed. Woke up totally fine, and then the next day you're super sore!?

That's called DOMS. Delayed onset muscle soreness. It used to be thought that delayed onset muscle soreness was caused by the build-up of lactic acid in muscle tissue. However, new research has disproved this hypothesis, and it is now clear that whereas regular muscle soreness is predominantly due to microtrauma structural damage to muscle fibers, DOMS is primarily caused by the bodies inflammatory response to exercise and several other variables. 

Today, scientists know that DOMS is influenced by:

  • Athletic conditioning, age, and the skeletal muscular system
  • Structural damage to muscle tissue and tendons
  • The inflammatory response system
Whether you are conditioned or not, young or old, DOMS does not discriminate. 

There are few treatments that are supported by shreds of evidence. For instance, everyone will be pleased to know that one study (predictably European) showed some benefits to hot tubbing, specifically “warm underwater jet massage." However, it was a small and flawed piece of research — and most people know from personal experience that a soak in a hot tub may “take the edge off it,” but this hardly constitutes a miracle cure for DOMS.

“Vitamin I” may also be partially useful. Ibuprofen (and other anti-inflammatory drugs, the NSAIDS) have been shown to reduce the pain of DOMS, although — disappointingly — they are not actually aiding recovery in any meaningful sense. For instance, they do not reduce the muscle weakness that goes with it. If you had severe DOMS in your quadriceps, taking ibuprofen would probably reduce your pain, but you would still not be able to jump as high as usual. In short, they are masking the pain, not treating the problem. For instance, if you had severe DOMS in your quadriceps, taking ibuprofen would probably reduce your pain, but you would still not be able to jump as high as usual. Note that topical NSAIDs (like Voltaren) may be almost completely ineffective, probably because the drug can’t be absorbed into deep enough tissue.

We wish we could give you all the answers on how to cure your DOMS. However, there is little evidence to suggest that you can speed up the recovery. Take it easy, you should feel normal again within a few days.

What not to wear to class....

makeup bag

Makeup.... that's what not to wear to class or the gym.

But why?

Well....when you elevate your heartrate a few things, your pores become slightly enlarged and two your body produces sweat. When you sweat your pores need to breath. Wearing a full face of makeup can block your pores and glands, hindering your skin’s ability to breathe, which in turn can result in breakouts, blackheads and skin irritation. 

We understand a lot of women might be coming to class after work. Therefore you may already have your face on for the day. It's recommended that you wash your face right before your workout. If you can’t resist wearing makeup, its suggested by most dermatologist that you for an oil-free, lightweight foundation or BB cream, a lip balm or Chapstick and waterproof, silicone-based mascara.

There is a popular brand called Tarte that offers a foundation which is oil-free SPF 20 tinted moisturizer. Natural sheer-to-light coverage and non-chemical sunscreen ingredients. They actually have a whole athleisure makeup kit. 


In addition, if you’ve chosen to wear makeup while working out, then it’s crucial to cleanse tone and exfoliate your skin immediately after.

Sources: -

Finished my what? Guest blogger alert!

Hey Circuit Works blog lovers! We are excited to announce we have a new guest blogger joining the team! This new spot is Called HealthFx with Erica! If you workout at Circuit Works you most likely already know Erica Plastino! Erica is one of our awesome group fitness instructors with a background in sports and sports nutrition. She will be sharing her knowledge with you here on the blog once a month! We know you'll love it!

Eat, workout, and be happy. A blog to guide you through health, fitness, and emotional badassness.

Her first blog is a common question and topic we all NEED to know about! Post Workout Nutrition....keep reading to learn more.

Erica blog 1

Post Workout Nutrition: The Perfect Storm!

We are constantly telling our clients that there is a discreet period of time after a workout that you need to use to replenish the calories burned during your workout and boost recovery. If you miss this window you are missing an amazing opportunity to improve fitness and ensure you build lean muscle mass and increase your metabolism.

The best time to give nutrition to your bodies after a workout is :30 – 2 hours following a workout. This is because the body is extra responsive nutrition at this point in time.

Exercise creates the following “perfect nutrition storm” for your body:

It loads muscles and liver with stored energy (glycogen) It triggers activation of the enzyme that stimulates the production of glycogen, the stored form of glucose that is used during intense exercise.
Nutrients flow into muscle membranes more readily because they are more permeable.
Body cells become more sensitive to insulin, the key that unlocks the door to allow glucose to enter.
There are two main reasons why recovery nutrition is important. First, it replaces energy and nutrients needed to maintain performance levels during subsequent workouts. Second, it provides nutritional building blocks required to repair and build body tissue after your most recent workout.

Who Should Care about Post Workout Nutrition?

It’s vitally important for athletes who train at a vigorous level, including endurance athletes to make sure to eat following a workout. Others who can benefit include those who exercise hard for at least an hour or more, those looking to improve their body composition through challenging resistance training and anyone having a difficult time keeping their weight up while exercising. Also, as we age we lose the ability to maintain lean muscle – research has shown that post working nutrition will help to offset this issue!

So, What Can I Eat After a Workout?

Combining carbohydrates and protein is has been proven to be the best way to maximize the benefits of nutrition. Carbohydrates help replace energy and accelerate protein synthesis in the muscle, while protein provides amino acids to repair and rebuild tissue throughout the body.

You can consume carbohydrates and protein together in a variety of ways. Whole foods are always a great choice, but supplements are convenient. If you use supplements regularly, mix in whole foods as often as possible to offer your body a wide array of nutrients.

Here are some suggestions:

1 cup low-fat chocolate milk
1 cup Greek yogurt with a serving of fruit
Nutrition bar containing both carbs and protein (sugar free/raw ideal)
Smoothie with fruit and source of protein (plant based is ideal)
1/2 cup cottage cheese with 1 cup fruit
3 ounces lox (smoked salmon) on 1 piece sprouted grain bread
As a general rule, try 3 - 5 g carbohydrates per lb of body weight, starting with 15–25 g of protein.

Good luck out there! We are here to help in any way to make sure you are successful!