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Is Black Seed Oil the Key to Weight Loss?

There are a lot of claims that black seed oil is the next weight-loss “miracle” you need if you want to stay slim. Believers will tell you that it “melts” fat and “instantly” gives you a perfect waistline. How much of the hype is true?

What Is Black Seed Oil?

Black seed oil comes from a flowering plant called Nigella sativa. Some natural health stores refer to this plant as black caraway, black cumin or Roman coriander, but it’s not related to traditional cumin or caraway at all. When pressed, these tiny black seeds release an aromatic, peppery oil.

How Effective Is Black Seed Oil for Weight Loss?

It’s time for the million-dollar question: Does black seed oil really work for losing weight? The answer is yes, but there’s a catch.

According to a few studies, black seed oil can significantly reduce the body-mass index and waist size of people who are overweight. So far, so good. It helps you drop those extra pounds and slims your belly.

However, this research measured weight loss in groups who were also eating a low-calorie diet. The people taking black seed oil burned more fat compared to the other group, but everyone in the study was eating healthy food. This means that black seed oil can enhance your weight loss efforts, but you also need to follow a smart diet.

Why Is Black Seed Oil Good for Weight Loss?

Scientists still aren’t sure how black seed oil helps with weight loss. One possibility is that its natural compounds give your metabolism a boost for faster fat burning. It’s also possible that black seed oil reduces cravings for junk food, making it easier to eat less and choose healthy foods.

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What Other Health Benefits Does Black Seed Oil Have?

Black seeds have been used for their medicinal properties for a long time. So, if you want to try this oil for slimming your waistline, you may get other benefits, too. Black seed oil is rich in antioxidants, making it good for overall health:

  • Reduces blood pressure

  • Lowers cholesterol

  • Improves blood sugar levels

  • Prevents bloating

  • Helps digestive function

Important studies have shown that black seed oil can help people who type 2 diabetes to balance their blood sugar levels. By lowering blood pressure and cholesterol, the antioxidants in black seed oil can help protect your heart.


How Safe Is Black Seed Oil?

More research is needed, but taking the equivalent of 1 teaspoon a day for several months doesn’t appear to have harmful side effects. However, black seed oil may interfere with medications such as beta blockers. If you take prescription medicine, always check with your doctor before taking supplements.

How Do You Use Black Seed Oil?

If you’re excited about trying black seed oil, getting started is pretty easy. You can either take it as a supplement or use it with meals.

Soft gel supplements provide about 2–3 grams of oil per day. Some people take 1 teaspoon of oil directly. When used in meals, you can add 2–4 tablespoons without problems.

Personally, I like to use black seed oil in salad dressing. It has a spicy, strong flavor similar to fennel. I mix it with lemon juice or Dijon mustard for a healthy vinaigrette. You can toss this tasty dressing with spinach, romaine, arugula, radishes, carrots and other fresh veggies.

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How To Prevent Crow’s Feet (Without Those Expensive Creams)

In some ways, crow’s feet are a sign that you’ve lived your life right. Moments of genuine happiness cause the muscles around your eyes to contract, which is what people mean when they talk about your “eyes smiling.” A lifetime of laughing and smiling will eventually create these fine wrinkles. Still, wrinkles don’t make any woman happy. How can you prevent crow’s feet?

Tips for Preventing Crow’s Feet Wrinkles

1. Wear Sunglasses

Squinting a lot from intense sunlight can contribute to premature crow’s feet wrinkles. At the same time, UV damage from the sun’s rays hurts your skin. Give your eyes a well-deserved rest by wearing sunglasses every time you go outside, including in winter (UV rays are still strong on overcast days). For maximum protection, choose sunglasses with 100% protection against UVA and UVB.

2. Put on Sunscreen Every Time You Leave the House

The more sun exposure you get around your eyes, the more potential damage your skin has to deal with. In fact, too much sunlight is one of the most common — and most preventable — causes of wrinkles and aging. UV rays make the skin’s layers less elastic.

I know it’s tempting to skip putting on sunscreen when you’re just running to the store  or taking care of errands, but your skin needs it. Something with SPF 30 is fine. As an added bonus, sunscreen protects your whole face from premature wrinkles, not just your eyes.

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3. Relax More

Another common cause of crow’s feet is stress. Frequent anxiety makes you frown, and stress also provokes headaches. When you have a headache, you probably shut your eyes tightly when the pain is bad. If this happens a lot, you can end up with deep forehead wrinkles and crow’s feet.

The solution? Make time every day to relax. Whether you’re a successful entrepreneur or an amazing mom, you deserve to take at least 15–30 minutes for yourself. Listen to calming music, read something inspiring, massage your feet, watch the hummingbirds in your garden or take a steamy shower.

Natural Ways To Reduce the Appearance of Crow’s Feet

As I said at the beginning, laughing and smiling also contribute to crow’s feet, so there’s no way to avoid them completely. With some TLC, however, you can make unwanted wrinkles less noticeable. Here are my favorite tips for hiding crow’s feet:

  • Apply: Facials made with natural ingredients can deliver wrinkle-reducing enzymes and vitamins directly to your skin. Cucumber slices, shea butter, coconut oil, fresh aloe vera gel, avocado puree and mashed papaya are all great choices.

  • Exfoliate: Dead skin cells make wrinkles look deeper than they really are. A gentle exfoliation with cinnamon and honey (once a week) can smooth your skin and make crow’s feet thinner.

  • Sleep: While you sleep, your body repairs the damage from UV rays and produces new collagen for healthy skin. Beauty sleep really is a thing.

  • Eat: Make sure you’re getting plenty of antioxidants, omega-3 fatty acids and vitamins in your diet. Your skin depends on these nutrients to prevent sun damage, improve natural hydration and create collagen. When your body has lots of antioxidants, it heals better.

These simple steps for taking care of the delicate skin around your eyes have a bigger effect than most women realize for reducing crow’s feet. You may not be able to completely avoid wrinkles, but you can slow down the aging process and keep your skin nourished and healthy.

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Are You Eating the 4 Best Foods for a Healthy Immune System?

One of the most import factors in a healthy immune system is your diet. Eating plenty of vitamin-rich foods can strengthen your defenses against germs. Try these four natural-health superstars:

1. Citrus Fruits

Tangy oranges, grapefruits, tangerines, lemons and limes are a delicious way to make meals more exciting. They also give your immune system a lot of vitamin C, one of the most important vitamins for staying healthy. Vitamin C increases production of white blood cells, giving you a tiny army that searches for and destroys viruses.

Easy Cilantro-Lime Vinaigrette Recipe

The next time you make a salad, instead of pouring ranch dressing on it, make your own refreshing citrus vinaigrette:

  • 2 tablespoons extra-virgin olive oil

  • 2 tablespoons freshly squeezed lime juice (lemon juice works also)

  • 1 or 2 tablespoons chopped fresh cilantro

  • 1 garlic clove, crushed or minced

  • 1/2 teaspoon salt

  • 1/2 teaspoon sugar

All you have to do is stir these ingredients together and pour them on your favorite salad.

2. Oysters

Low on zinc? Oysters and other shellfish are a great source of this immune-boosting mineral. Zinc helps the immune system function correctly.

3. Red and Green Bell Peppers

Did you know that bell peppers have even more vitamin C than oranges? They also give your immune system extra vitamin A, an antioxidant. Vitamin A helps build your immune system and makes it react more quickly to infections.

Tip: To get the most nutrients possible, keep these colorful veggies tender and crisp. Enjoy them fresh in salads, sauté them in stir fries or char them lightly on the grill.

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4. Ginger and Garlic

Garlic and ginger are a dynamic duo for enhancing your immune response. Garlic has powerful medicinal properties. Adding fresh garlic to your meals won’t prevent you from getting sick, but it may speed up your recovery.

Ginger is an herb that can neutralize microbes. It increases some of the main lines of defense your body has against infections. This spicy root is packed with nutrients and antioxidants, so it’s not surprising that ginger is so good for you.

Zesty Garlic-Ginger Chicken Soup Recipe

Remember the chicken soup your mother used to make when you were sick with a cold? This is the same thing only even better for your immune system:

  • 2 tablespoons fresh garlic

  • 2 tablespoons fresh ginger

  • 1 large red onion, chopped

  • 2 pounds skinless chicken breasts (or thighs), cut into pieces

  • 1/2 cup chopped carrots

  • 1 cup mushrooms

  • 4 cups organic chicken broth

  • 6 cups water

Sauté fresh garlic, ginger and onion in a large pan with olive oil. Cook for 3 minutes.

Add the chicken, water, chicken broth, mushrooms and carrots. After bringing the liquid to a boil, turn down the heat and simmer for 30–60 minutes. Add salt to taste, along with extra garlic and ginger if you want additional zing.

Enjoy a bowl of soup while it’s pleasantly warm.

The Importance of Good Nutrition for a Healthy Immune System

According to Harvard Medical School, senior adults have a higher chance of getting sick than younger people. This may be because the body produces fewer immune cells. It may also be from vitamin deficiencies. Whatever the cause, as you age, you need to stay focused on eating nutritious superfoods. Healthy foods enhance your immune system and take care of the rest of your body, too.

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7 Life-Saving Hacks for Healthy Eating at Your Favorite Restaurants

Eating Out

Have you been avoiding Sunday brunch with the girls and date night at that incredible French cafe? If you think weight loss has to mean deprivation, think again! When you love eating out but you want to stay healthy, put these life-saving hacks in your back pocket. When it's time for your sister-in-law's birthday dinner or your monthly casual lunch with your coworkers, you'll be able to order smart and enjoy a delicious dining-out experience.

Think About Your Drink

For best results, stick to water when you eat at a restaurant. Not only do you avoid empty calories, but you also limit your sugar intake when you swear off sweetened iced tea, sodas and other beverages. If water isn't your thing, try unsweetened tea. Alcohol also adds calories without much nutritional value; the best choices are either a 4-oz glass of red wine or a cocktail with vodka and a diet mixer.

Choose Lean Meat

While a meat-free meal might seem like the healthiest option, it can backfire if you usually don't eat a vegetarian diet. If you don't feel full, you might overdo it on bread and other empty carbs. Select a lean cut like chicken breast or a less-fatty steak like filet mignon or sirloin so you'll get the protein you need to stay satiated until your morning cup of coffee without the added fat and calories.

Eat Before You Go

Avoid skipping lunch so you get the best bang for your buck at that new tapas place. Instead, eat a light, healthy meal before you dine out. Think carrot and celery sticks with low-fat ranch or whole-wheat pita with hummus. Otherwise, you might find yourself going harder than anticipated on the breadbasket. If you don't have time to eat beforehand, ordering a healthy appetizer can potentially reduce the overall calorie content of your meal.

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Slow the Pace

No matter how hungry you are, if you wolf down your meal you might keep eating long after you've had enough. Eating more slowly gives your brain time to process signals that you're full. Try setting down your fork and taking a sip of water between every bite or two.

Load Up on Veggies

When perusing the apps menu, skip anything breaded, creamy or fried. Instead, pack your plate with steamed or roasted veggies, order a starter salad with dressing on the side or choose a broth-based veggie soup. Ask to have your vegetables prepared with olive oil rather than butter. You can even ask for a double or triple side of veggies with your main to amp up the nutrients and reduce your caloric intake. See if you can swap fries or a loaded baked potato for broccoli, spinach or sweet potato fries.

Make a Plan

Check out the restaurant's menu online before you go, especially if you haven't visited before. This gives you a chance to set your heart on a healthy selection before the host seats your party. If you don't notice anything nutritious on the menu, you might want to pick a restaurant with a greater variety of choices. When in doubt, ask if the chef can prepare a simple meal of steamed veg and chicken.

Skip Dessert

That three-layer chocolate torte might look enticing, but it has little to offer in the way of nutritional value. If you have a sweet tooth, ask a friend (or two) to share. Otherwise, order coffee or espresso to enjoy a relaxed end to your meal without the extra sugar, calories and fat.

With these seven smart tips, you won't miss a beat when it comes to social engagements with eating involved. Ordering mindfully (and splurging everyone so often) can boost the health of your diet and may even lead to shedding a few unwanted points.

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3 Things You Have To Know About Your Metabolism If You Want To Lose Weight

Weight Loss

I have a friend; let’s call her Carla. Like a lot of us, Carla wants to lose a few pounds. Like a lot of us, Carla has a serious sweet tooth. And like a lot of us, Carla often blames her displeasure with her weight on her metabolism, neglecting the fact that she finishes most nights with a delicious but unhealthy bowl of mint chocolate chip ice cream.

While your metabolism does play a role in your weight, that role is typically misunderstood. Here are three things you may not know about your metabolism.

1. It Isn’t One Single Thing

For the longest time, I thought that a person’s metabolism was a single process in his or her body, like breathing. Boy, was I wrong.

Your metabolism is a group effort by several smaller, individual metabolic processes. One of these is your resting metabolism, which is what most people are talking about when they refer to their metabolism.

A more accurate way of thinking about your metabolism, especially with regard to weigh management, is to think of it as your totally daily energy expenditure. Your TDE is based on three things:

  1. Your resting metabolism (as mentioned above)

  2. How much energy your body needs to digest food

  3. How active you are

Together, these three processes make up your overall metabolism. Your resting metabolism is the biggest piece of the TDE pie. It makes up roughly 70% of your metabolism. The energy your body needs to process what you eat is the smallest slice at 10%.

2. It Adapts to Your Lifestyle

My friend Carla isn’t alone in blaming her metabolism for those extra pounds she wants to shed. Plenty of women assume their metabolism is this fixed thing over which they have plenty of control. If you have a fast metabolism, you can eat lasagna three meals a day and never gain weight. If you have a slow metabolism, simply looking at a piece of birthday cake can make you go up a dress size.

None of that is correct. Your metabolism isn’t a fixed, singular process. As you change, it does too. The more calories you eat and the more you move around, the more calories you burn. Conversely, if you eat less and move less, your metabolic rate slows down as well.

What can we take away from that? Load up on healthy, whole foods and stay active, and you’ll encourage your metabolism to kick into high gear. Lie on the couch, sipping on diet soda and forcing down carrot sticks, and your metabolism will slow down accordingly.

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3. There’s No Such Thing as a “Broken” Metabolism

Maybe you’ve heard a friend say that she can’t lose weight because her metabolism is broken. Maybe you’ve even though that about yourself once or twice. Here’s the thing: Your metabolism can’t break. As you’ve already seen, it’s not one specific thing; it’s a network of processes. If you want it to speed up, you need to give it fuel in the form of nutrient-dense, unprocessed food and plenty of movement.

It’s worth nothing that that movement doesn’t have to be 90 grueling minutes at the gym every day. Chasing after your grandkids or running errands are both great for your metabolic rate, too. The main thing is to get off the couch or away from your desk as much as possible. Barring thyroid or other hormonal issues, the biggest culprit for a sluggish metabolism is a sedentary lifestyle.

If you’re unhappy with your weight, it may be time to take control of your metabolism. By moving more and filling your plate with useful calories, you can make your metabolic rate work for you instead of against you.

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3 Simple Ways To Strengthen Your Pelvic Floor

Kegel

Let’s cut to the chase: If you’re a woman, a weakened pelvic floor is just part of the deal as you age. There’s virtually nothing you can do to avoid it, and it has myriad causes: everything from giving birth to a lifetime of coughing.

No, really.

You don’t have to accept it, though. Having leaner, meaner pelvic muscles can improve your sex life and make you less likely to pee a little when your partner tells a joke or your grandson shows you his slick, toddler dance moves. Here are three ways to start strengthening your pelvic floor muscles today.

Kegels

Kegel exercise are basically the gold standard when it comes to regaining pelvic muscle strength. If you gave birth — and had a decent nurse or birthing coach — you were probably advised to start doing these while you were pregnant, as well as to keep them up after you delivered your little bundle of joy... and for the rest of your life.

If Kegel exercise managed to fall off your to-do list, here's quick refresher on how to do them. It's all a matter of contracting and releasing your pelvic muscles. Not sure what those muscles are? No problem (and you’re not alone). Here’s how to pinpoint the muscle group you're targeting: The next time you urinate, stop midstream. Those muscles you used to stop are the same muscles you need to strengthen.

Once you know what you need to flex, you can do your Kegels virtually anywhere. Tighten your pelvic muscles for five seconds (as if you were stopping an imaginary stream). Release and repeat. Shoot for three sets of 10 reps each day. If you have a step tracker or smart watch that prompts you to get up and move periodically, you might get into the habit of doing a set of Kegels before you take a walk around the office or living room. And if you just can’t seem to get them right, don’t hesitate to ask your doctor for advice.

Side Steps

Kegels may be effective, but they aren’t for everyone. They also aren’t the only way to strengthen your pelvic floor. Sidestepping exercises can also work the same muscles. Here’s how to do them:

  1. Stand up straight, feet situated shoulders’ width apart.

  2. Squat with your thighs parallel to the floor, or as close to that as you can get. (It gets easier with practice.)

  3. Step to the right, then return your foot to the middle.

  4. Step to the left, then return your foot to the middle.

  5. Repeat for 20 total side steps (or 10 on each foot).

Side steps are a great exercise to squeeze in when you’re already up and taking a break from your desk. Personally, I like to do a set first thing in the morning to help get the blood flowing. Since I started incorporated pelvic muscles exercises into my daily routine, I've noticed that it's helping other parts of my body, too. My back aches a little bit less, for example, and so does my temperamental left hip.

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Yoga

If you need another reason to start that yoga practice you've been putting off, here it is. Experts agree that regular yoga sessions are a good way to bolster your pelvic muscles (among many other muscles). Bear in mind that certain poses are more, shall we say, "pelvic-intensive" than others, such as the knees-to-chest and child's poses.

If you fear an accident when you sneeze or laugh at a good joke, you’re not alone. From Beyoncé to Meryl Streep, virtually every adult woman starts to at some point. It’s just another glamorous aspect of womanhood. If you’d like to do it less, however, it’s never too late — or too early, for that matter — to start paying attention to your pelvic floor muscles.

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Understanding Your Pelvic Floor: The Most Important Area You Aren’t Paying Attention To

It is easy to take the human body for granted. People assume that because every body part functions correctly today, it will keep performing tomorrow, but that is not always the case. The body is a delicate and intricate biological machine, and as with any piece of machinery, it requires maintenance and upkeep.

In recent years, people have been discussing the importance of maintaining strength in the pelvic floor. The term references the muscles in the lower abdomen and is interconnected with the pelvis and sexual organs. This article will discuss the importance of these muscles, potential risks and the doctors specializing in the pelvic floor.

The Significance of the Pelvic Floor

While it is referred to as the pelvic floor, the muscles making up this area resemble more of a hammock or bowl than a floor. These muscles work in tandem with the deep abdominal, back and diaphragm muscles to support and stabilize your spine. This muscle group is also essential to bowel function, urination, sexual function, pregnancy and delivery, and physical function.

Unfortunately, because of the area of these muscles and the sensitivity against public discussion, many people suffer from symptoms of pelvic floor failure for years, believing that there is nothing that can be done. Some people even feel that a weakened pelvic floor is a natural part of aging, but that is not entirely accurate, and there are exercises you can perform to strengthen this muscle group.

Identifying the Pelvic Floor

A fundamental exercise for strengthening the pelvic floor is the Kegel exercise, which requires the squeezing of the pelvic floor muscles. However, to perform the exercise, you need to identify the muscles and feel the contraction.

Locating the pelvic floor muscles is easy but should be done in private because it requires places one or two fingers in the vagina and squeezing around them. After the initial exercise, you will no longer need your fingers because you can perform the exercise through feeling alone.

The feeling is often described as the sensation of lifting the pelvic floor up and in. Think of the feeling like you are trying to pull something up, but do not hold your breath and avoid tensing surrounding muscles, like the buttocks or abdomen.

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Pelvic Floor Failure

A weakened pelvic floor can lead to significant problems, like leakage from the anus or uncontrolled urination. You may also experience frequent and hurried trips to the bathroom. Some symptoms will improve on their own, but others may not. If you are experiencing difficulty that is affecting your life, go to a doctor.

Preventing Problems

A healthy diet and an active lifestyle will reduce the risk of pelvic floor failure. Even a modest amount of weight loss, 5% to 10%, can significantly reduce the risk of pelvic floor failure in those overweight.

Pelvic Floor Specialists

If you are experiencing problems associated with your pelvic floor, then you should see a specialist. A urogynecologist is a specialist in female pelvic floor problems. Men can schedule an appointment with their urologist.

People tend to ignore their bodies, taking them for granted, but the pelvic floor is a crucial component of bodily functions and shouldn't be overlooked. If you enjoyed this article and would like to learn more, keep reading the Smarter Science of Slim.

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How To Find the Right Personal Trainer for You

If you have trouble staying motivated or designing an exercise routine that gives you results, expert trainers can help eliminate these obstacles. How can you choose the right personal trainer for your needs? Look for these eight essentials:

1. Credentials

Fitness may not be rocket science, but personal trainers should be certified. Depending on whether you’re focused on health, weight training or sports, look for certification from The American Council on Exercise (ACE), National Strength and Conditioning Association (NSCA) or National Academy of Sports Medicine (NASM).

2. Focus

Find a personal trainer that focuses on the type of activity you need help with. If your goals are to build sleek muscles, look for a weight trainer. Do you want to run a marathon? There are trainers who specialize in running. For overall health or weight loss, you can even find certified trainers who are also registered dieticians.

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3. Professionalism

It’s a good thing to find someone friendly and energetic, but there are always lines that shouldn’t be crossed. If a personal trainer says or does something that makes you feel uncomfortable, choose a different option. A great sign of trustworthy exercise professionals is that they ask you about any preexisting conditions you have or medication you take before designing your exercise routine.

4. Insurance

Even the best doctors have malpractice insurance to cover unforeseen accidents. In the same way, you should only work with personal trainers who carry liability insurance.

5. Schedule

Before signing up, make sure the trainer’s availability lines up with your schedule. Not all trainers are willing to give you classes in the evenings or on the weekend (though many do). Professionals who adapt to your schedule make it easier for you to maximize weight loss every week.

6. Reputation/Experience

The best trainers have real experience under their (beautifully slim) belts. Real professionals should have a great reputation for delivering results, not just telling clients what they want to hear. Check online for reviews from other customers. Any trainer should have a page on Facebook, Instagram or Twitter that you can look at.

7. Personality

It may seem like a small thing, but your trainer’s personality is actually one of the most important things. Certain types of individuals simply click with your own outlook on life, which makes them especially effective at motivating you. Like a great doctor, these trainers feel like friends you trust. Whether you need some military-esque tough love or an encouraging voice by your side, there’s a professional that fits out there somewhere.

8. Price

Last but not least is your exercise budget. It’s common for trainers to charge upwards of $50–$100 an hour or more. What if you can’t afford the cost? Before giving up an ideal trainer that fits you well, ask about discounts. Sometimes, you can save money with a six-month or annual exercise plan. Other times, the solution is to take a group class with friends.

Hiring a trainer can give you important advantages with your weight loss goals. Exercise professionals know how to motivate you, how to keep you safe during workouts and how to give you long-term goals that really work. That way, you don’t just lose weight, you learn the keys to keeping it off.

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7 Reasons To Try Spinning

When I was younger, “spinning” was called “riding a bike.” It was fun, for the most part, and a good way to look for trouble with my girlfriends or, much later, look at autumn leaves with my husband. Today, spinning classes are all the rage, and the type of bike riding you do looks nothing like those sun-dappled daytrips to gaze at fall foliage. Instead, riders pedal together indoors on a fleet of stationary bikes under the motivational leadership of an instructor. Some classes feature pulse-pounding pop music; other keeps the lights low. No matter the atmosphere, spinning is a fun, high-energy way to stay healthy.

1. It’s Low-Impact

With all the music and words of encouragement, spinning classes may be high-octane but, unlike running or dancing, spinning itself is not a high-impact activity. Instead, it’s gentle on your joints, which makes it an excellent type of exercise for older riders or those bouncing back from injury. With spinning, the chances of a stress fracture or torn ligament are virtually nonexistent.

2. It’s Not Boring

Unless you have an iPad and a Netflix subscription at your disposal, putting in an hour on the treadmill can be a real snoozefest. Whether you’re walking or running, you’re also unlikely to vary your pace. In spin class, your instructor will have you changing your pace and your resistance throughout the entire workout. This variety is great for your muscles and a sly way to keep you from getting burned out.

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3. It Burns a Ton of Calories

How’s this for a statistic? An hour-long spin class typically burns about twice the calories of other exercise classes. What’s more, all of that variety described above makes it a HIIT workout, i.e., a session that combines high-intensity bursts of activity with lower-intensity recovery movements. HIIT workouts cause your body to keep burning calories and blasting away the fat long after you’ve left the gym.

4. You Can Pick Your Own Pace

Just because your instructor cranks up the pace or the resistance, it doesn’t mean you have to do the same. With spinning, you can ride at a level of challenge that works for you. (P.S. No one else will be able to tell what resistance your bike is set to.)

Similarly, if you have any mobility issues, you can adapt your workout to fit your needs. If you have a bad back like me, for example, you can stay seated throughout the class instead of standing up when prompted.

5. Weather Can’t Cancel Your Class

Walking is great exercise. When rain, snow or sleet are part of the forecast, however, your motivation to lace up your shoes and don 19 layers of warm clothing may wane. In some cases, such as those involving ice, it may be downright dangerous to walk, jog or break out your trusty Schwinn. Since spinning takes place indoors, you can rest assured that a downpour will never cancel your workout plans.

6. It’s Good for Your Whole Body

Think spinning’s just good for your legs? Think again. It’s also a fabulous workout for your core and your cardiovascular system. A spinning class really gets your blood pumping, which can lower your chance of stroke, diabetes, heart disease, high blood pressure and other chronic conditions.

7. It’s a Group Effort

My favorite part of attending spin class is the community spirit. Sure, your instructor will motivate you throughout your ride, but so will your classmates. You’re all in this together. If you often find yourself in need of encouragement when you sweat, spinning is an excellent choice. I’ve made lifelong friends from spin class.

Don’t let the fear of a group class or a lack of cycling experience stop you from spinning. Your local gym likely has spinning classes for all ages and levels of experience — and a bike with your name on it!

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What Causes My Leg Pain?

Have you been experiencing unexpected leg pain recently? Leg pain can be frustrating, especially if you don’t know what the underlying cause of you discomfort could be. Here are some common conditions that can cause leg pain, as well as some things you can do about it.

Muscle Cramps

Muscle cramps are those sudden jolts of pain that I call “charley horses.”  They can affect any part of the leg, but tend to occur more often in the lower part. If you’ve ever been woken from a deep sleep by a muscle cramp, you know how awful they can be. When the pain strikes, it usually happens very quickly and often gets worse before it gets better. The pain can be debilitating.

Muscle cramps often occur when your muscles are dehydrated or very tired. If you’re prone to leg cramps, make sure you’re getting enough water every day. You may also want to use a foam roller after working out to help relax your muscles.

Tendinitis

Pain in your lower calf (near your heel) may be an indication of tendinitis. This injury is fairly common in active people or older people and can cause the Achilles tendon to swell or tear. This type of injury often occurs after overworking the calf muscle or after taking a lot of stairs because you’re trying to prove to your grandkids that you’re tougher than you look.

Unfortunately, tendinitis can be slow to heal, so it’s important not to get impatient and injure yourself again. Apply ice to the area to relieve swelling and talk to your doctor if your pain is severe and you think you may have a tear. You may be able to relieve the pain with medication, or you may need surgery to repair the torn tendon.

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Varicose Veins

Varicose veins are very common, and they usually don’t cause much discomfort. I have them all over and they don’t always bother me. However, in some cases, varicose veins can cause a dull ache in the legs, especially after physical activity or after standing for long periods of time.

I have found that support stockings help relieve my pain. I also try to alternate frequently between sitting and standing. Wiggling your feet and legs regularly may also help prevent some of the discomfort varicose veins can cause. If your veins are very painful, make an appointment with your doctor. He can recommend treatments that will help.

Sciatica and Narrowed Spinal Canal

If you have sciatica, a herniated disc or a narrowed spinal canal, you could experience pain all the way down in your legs. Here are some of the common symptoms of these back conditions:

  • Tingling

  • Numbness

  • Cramps or leg pain while standing or sitting

  • Weakness

  • Pain in the leg, hip, and lower back

Resting may help relieve some of the pain, but this is a problem for which you’ll likely need professional care. Physical therapy may help relieve the symptoms, as well as other treatments recommended by your doctor. He or she can also prescribe medication to help you deal with the pain from sciatica or narrowed spinal canal.

Blood Clots

Sometimes as you get more “mature,” your blood can become thicker and get clumped up in your veins. When this happens, it forms a clot. A clot that forms in a deep vein is called a deep vein thrombosis, and it’s more likely to occur when you are inactive for long periods of time, if you smoke, or if you’re overweight. If you think you have a blood clot, visit your doctor or the emergency room immediately.

These are just a few of the more common causes of leg pain. Hopefully you’ve learned some things about what could be causing your pain and how you can treat it.