It is scientifically proven that music has become an essential tool to working out. It can improve the quality of your workout by increasing your stamina and simply putting you in a better mood.

Is a source of motivation that has both physical and psychological effects.

Listening to music while exercising can enhance your overall performance whether you’re training, running, cycling and even during a yoga class.

The rhythm stimulates your coordination and helps you  keep a steady firm pace through out your sweat session.

Music has such an  impact on your brain that it can stir the energy from your mind turning into a natural source of power and sense of high.

Start With You Favourite Tune...

Music can motivate you to get moving before any athletic activity, awaken your will and help you stay on track in case your lacking some motivation to perform a simple task, like putting on your workout clothes and heading to the gym.

An Energy Booster…

During your workout, listening to music can block out some of your exhaustion, increase physical capacity, boost your energy and influence your mood. A well crafted playlist can  become a motivator where every beat can fit perfectly, keeping you on track and setting the pace.

A Mood Changer…

Your choice of music makes the difference. The right song can define the way you respond to your workout, from high to low intensity.

Bodily Awareness…

You should also know when to press pause. As much of a positive effect music has during your workout, it can also be a great distractor. That is why due to safety reasons when performing a difficult task it is essential to listen, in this case, to  your body.

Is important for you to find deeper motivations than just the physical appearances.

Leading a healthy lifestyle takes time. Dedication. Willpower. And it requires you to push your body to its max.

It’s not an easy road.

But that’s when with a little help you’ll be able to keep on track and commit to your fitness goals.

Being part of a supportive community can keep you motivated by pushing you to work out harder.

In portlandmicrogreen we understand the ups and downs of this trajectory, this is why we want to support you. To succeed. And for us to be exactly what you need to keep on going.

Leading a healthy lifestyle isn´t just about what’s on the outside. There are many other advantages that come with having an active life.

Your fitness goals can certainly be shared and experienced with others who have a similar mind set as yours, so the following suggestions are for you to consider on your fellow fitness partner(s):

HOLD EACH OTHER UP!

Stand together when things get rough. Let “ONE MORE!” and “YOU CAN DO IT!” be words of encouragement. Don’t worry about applying some tough love, and calling each other out when needed.

WHAT’S YOUR TYPE?

Make sure to have the same common fitness interests or type of exercise. Make things interesting too by introducing each other new things.

BE A NEWBIE

Don’t be shy. Try out for a new class, sign up for a different activity and be part of an already established team. This is one of the many things about fitness, you get to meet new and different people.

NON-WORKOUT

Not all activities have to be fitness related. Nutrition is just as important, plan a healthy meal and adventure, a new experience that will surely turn into a great time.

BE A CHALLENGE

A little healthy competition can be a great source of motivation, an incentive to help you achieve your goals.

SHARE YOUR KNOWLEDGE

You can advise and learn from each other by sharing fitness tips.

 And by all means, we must relax and indulge, as long as we stay active and in motion too.

 We can get so caught up in our fitness routines, falling into a monotone repetitive cycle where we began to lose will or no longer see any further results. That is why we must remember this is a time to learn how to rest, not to quit.  So this summer is all about reinvigorating our regimen and refreshing our own persona.

 This year’s summer fitness routine should keep us healthy and confident, rather than dealing with any self-regrets for missing out from our usual workout and steady diet. The following tips are meant to be considered during our vacation-mode and keep us motivated and on track in this heat weather season:

A Quick- HIIT- One…

No gym or equipment? In a short amount of time and space, you can perform an exercise focused in bodyweight and total body strength.

For example: a full body circuit set of push-up tuck jumps, glute bridge crunches, plank/ side plank and squats, will keep you fit.

 When You Sweat You Loose…

not only water but electrolytes and salts too. During this summer heat, it’s important to stay hydrated, so you must maintain and keep your body functioning properly.

 A Travel Kit Equipment…

Rope and elastic bands:  versatile, portable, easy and light to carry items.  The jumping rope and resistance bands will help you work legs, butt, arms and shoulders in any space at any time.

 A Summer Getaway…

Enjoy a new running route while at the same time exploring new grounds. Book all those fitness activities you usually don’t have time to practice back at home. Map out a fun out-of-the-ordinary fitness retreat at an exotic destination.

 Keep It Fun…

Any entertaining activity will motivate you to keep in shape. A volleyball game down at the beach, a swimming session either at the pool or the ocean, kayaking, hiking, biking around, etc. The options are endless, and with all, you’ll definitely burn some  calories.  

This is a time to take a break, from both our daily routine and our usual workout, a much needed summer detox for our mind and body.

As we find ways to connect with ourselves, it’s imperative to reconnect with our planet. The United Nations designated June 5th as World Environment Day, and as a socially and environmentally conscious brand, evveervital encourages you to honor and pledge to incorporate this day’s purpose into your daily life routine. It is important to be aware of the fact that everything we do has an effect to the Earth, the same way that everything we consume has an effect to our bodies.

Without the protection and improvement of Earth’s environment, our well-being is at risk as well. So if we are constantly making an effort to live a healthy lifestyle, then we are equally as capable of improving the not-so-healthy condition our environment is in. It’s time to become part of the solution, live mindfully and protect the environment by taking better care of our planet and our individual actions. It is our right and our responsibility to do so.

Enabling environmentally-friendly trends into your lifestyle is the perfect start for more sustainable and conscious choices in our every day life. It can still make a difference and influence others to do the same. Here are some ways to make better and more sustainable decisions in your fitness lifestyle:

A Green Brand

Become an ethical shopper. According to many researches, the clothing industry is one of the largest polluters in the world. That is the reason evveervital is an environmentally sustainable brand that focuses in minimising its impact on the environment. 

Plogging

“The action of picking up trash while out running”, a trend that originated in Sweden, the most sustainable country in the world according to 2019’s Environmental Leaders Ranking. This physical activity is a combination between cardio, knee bends and squats while recollecting garbage.

Bike Ride

A recreational activity, and transport, that has no negative impact to the environment.

Skip the Gym

Opt for an equipment-free workout. Every now a then try a park, the beach, your house or any place that will allow you to continue with your training in a more conscious go-green environment.

Plastic Free Equipment

Including water bottles. Diminish the use of plastic as much as possible. Rethink disposables, and minimise waste.

Make the same commitment you have to yourself to your planet.

The skin is the body’s largest organ, so it's important to take good care of it due to its constant exposure to external threats, such as: pollution, climate change, solar radiation, stress, ageing and the list goes on.

We must stimulate our skin to restore and repair its natural glory, something that our future self will surely thank us for.

This summer is all about glow, and a glowing skin its definitely a must-have accessory for this summer feeling trend, one, that will never go out of fashion and we’ll wear every day for the rest of our lives.

For a natural glowing, youthful, sensual and healthy skin for all ages here’s exactly what you need to do to prep your skin for this summer:

 Scrub it off!

Exfoliating is good to get rid of dead cells and impurities, it polishes the skin and smoothes wrinkles. The following two options are highly recommended and you can do each one once a week:

• This is my favourite full body home-made scrub that I truly love: 1 ½ cup of sugar (brown preferably), ½ cup of olive oil and ¼ cup of honey.

Tip: Do it after your shower. Scrub every corner of your body in circular movements and after you’re done, make sure to rinse it all off!

It will leave your skin radiant, super smooth and so sweet!  

• The dry brush, made out of natural fibres, is another way to exfoliate your skin once you’ve showered and you are all dried up. Must brush in circular movements and moisturise after. Be gentle! Don’t go rough on your skin.

 Moisturise

Once I got to understand my skin and discover what kind of special care it needs, I began to use organic oils that are rich in nutrients and help me lock the natural oils and moisture of my own skin. I apply small amounts, not too heavy, for a featherlight sensation. It all depends on your skin type.

I don't stick with just one, and every now and then I still use my usual body cream, but I do like to nourish and treat my skin with: coconut oil, shea butter and olive oil.

Keep it Cool…

Showering with hot water is not good for the skin, is better to leave those steaming hot baths for special occasions. On the other hand, a quick cool or cold water shower is highly recommended since it helps you tighten and tone your skin, with many other benefits that are good to your health.

Massage

Treat yourself. A massage can stimulate and improve the appearance of your skin, leaving it with a radiant look.

Comes From Within…

Our skin is the manifestation of our internal health. So whatever you consume will be certainly reflected on your skin.

So in order to boost your skin’s internal glow you must:

• Drink the amount of water your body needs. You can mix it up by adding ingredients to your water, such as: lime juice or chopped fruit that contains antioxidants and vitamins.
• In your diet you should include foods that are rich in antioxidants, Vitamin C and amino acids.

Sunscreen!

Sun basking days are around the corner, so wearing sunscreen at all times is very important for your overall health and appearance! It protects your skin from sun exposure and the harmful reactions that ultraviolet rays can cause. Now a days, wearing sunscreen should be part of your daily routine.

A simple but very meaningful phrase that I keep on telling to myself through the day whenever my mind is scattered and I am not paying attention to what I’m doing.

For example, there are moments where I get so deep in thought during my workout that my movements become unconsciously automatic. My body is doing one thing while my mind is elsewhere. Hence, my workouts are not as effective.

Although it seems a phenomenon of recent creation and a new fleeting trend, mindfulness origins all the way to the beginnings of Buddhism, becoming today an essential practice in the field of well-being and meditation improving the quality of life in an extremely positive way.

However, it has definitely required a constant dedication and practice until I can be capable of meditating on almost any circumstance, in this case, during my physical training.

A Mindful-Workout is a space and time where I can focus both my body and brain. So in order to be able to connect with both during my workout, I began to practice the following exercises:

Breathe

We must concentrate our attention on our breathing by being able to control it, listen to it and feel it as it travels through our body.

So when your attention is immersed in your breathing the tension will be gone and you will find yourself in a state of relaxation. Once you welcome this feeling, your mind and body will be in tune with your movements, becoming more controlled and effective.

Mind

The objective of mindfulness is the observation of the mind, the exploration of thoughts not the control of it. Yes, our thoughts may wonder elsewhere but we must be able to focus them on the present, the now.

Time

Be present in the moment, don’t focus on how much time has gone by and give yourself to time.

Don´t dwell on how much longer you have to be in a plank position, don’t count the seconds, instead give in to that burning sensation that is starting to build up in your abs. It a sign of a well done routine.

Connecting

Focus on your muscles, it is important to pay attention to the contraction of the muscle you are working on. Be conscious of the movement, it is a fact that once you connect your mind to your body, in this case the muscle you’re exercising, it will have a better result.

Being mindful has proven to improve the ability to concentrate, develop self-awareness, emotional stability and it has also been associated with the optimisation of the immune system.

In portlandmicrogreen we care deeply about the physical well-being as well as for a strong mental health, which is the reason we aim to create a space for both to work perfectly in harmony.

However, not to add up more steps to my endless list of skincare routine, I came across with an eye-opening thought:

“Shouldn’t I be exercising my face the same way I do with my body?”

I’ll let you get that idea sink in… mind blowing, right? The face has over fifty muscles, which almost seventy percent of these facial muscles are rarely used. Face Yoga, is a fifteen minute workout routine that should become part of your daily self-care regimen. It will have a major impact on the elasticity of your skin, is a face toning, natural pro-ageing and skincare technique that will help you achieve a healthy and youthful look. The best part is that you can practice these exercises wherever, either when you are driving, watching television or during “doing your business”.

Now a days, we are more conscious about the kind of products we apply in our skins, and to continue with that naturally/organic oriented skincare routine, a neck-face workout will do wonders to our complexion. Fumiko Takatsu is my number one face yoga expert I go to, her instagram page @faceyogamethod is an incredible guide to get started on warming up to those silly but very efficient face postures.

The following are a few important pointers to consider to be AWARE of your face muscles and movement from now on:

A United Front

Forehead movements are natural reflexes, and the way we use our foreheads have an impact in the rest of our face, affecting certain parts, such as our eye area. So we have to relax the forehead and don’t frown, releasing tension from the muscles. A frowned forehead tends to give off a negative energy.

A Natural Facelift

These exercises will help you avoid the needle or other surgical procedures if done correctly and continually. It will strengthen the muscles, reducing wrinkles and increasing blood circulation, firming and tightening the facial skin. It´s all about toning your muscles to achieve a desired look.

The Benefits of Face Yoga

Besides from putting our face and neck in shape, this type of exercise is an excellent stress relief, which will bring a sense of balance and tranquility to your own persona after your tongue out-side to side- up and down- stretching workout session. It is extremely important for you to work all these poses correctly in order to avoid any injuries, such as, a strain in the cheek. And by doing them correctly as well as constantly, as mentioned before, you will very soon notice the changes in your reflection once you see yourself in the mirror. Fine lines will vanish, sagging will be controlled and wrinkles will be barely noticeable.

Our face is our very first impression without even speaking a word, our facial expressions say a lot about us, our mood and personality, so we must take care of our face the same way as we do with our body.

These symptoms are usually motivators essential to survival. But I used to think of stress as a negative factor in my daily life, when in reality, it is in fact as inevitable as breathing. Almost anything can cause stress, which if not handled properly it can lead to other negative reactions.

I constantly come across changes and challenges that are usually out of my control. And as a natural defence, my body reacts against these factors, where it can either push me to get things done or I can get so overwhelmed that I find it hard to concentrate.

As everything else in life, too much of anything is bad. It is important to point out that we all react differently to stress, but long term stress can lead to anxiety and serious health problems, affecting both our mental and physical state.

Yet sometimes, we forget that we are responsible to control how we respond to a stressful situation. Yes, our body reacts automatically but we have to figure out how to deal with these reactions and try to make a life out of it. In honour of Stress Awareness Month, here are a few stress-management-mechanisms that I have personally included as part of my lifestyle.

SWEATING STRESS, THE BENEFITS OF EXERCISE

When I feel I have so much stress piled up inside to the point that I will literally explode, my mechanism of choice is blowing up steam in a beast mode workout. One where I can feel I’m sweating all of the stress out of my system.

It can be either a boxing session, a 40 minute run on the tread-mill or an indoor-cycling class, whatever that would help my body to be stress-free. If my body feels better, so would my mind.

Regular exercise decreases level of tension, so staying physically active would stabilise your mood, improve your sleep and self esteem, your body will be generating endorphins which are famously known as natural painkillers.

Tip: it’s essential for you to fit into your daily routine at least a 15 minute workout. It will stimulate anti-anxiety effects in your system.

VITAMIN N

A medicinal experience that would work wonders for your mind, body and soul. Getting in contact with nature, is the place where you will disconnect-to-connect. Take deep breaths, absorb your surroundings and let everything else go. Some might not have a fascination for the outdoors, but I can assure you it has been scientifically proven that “nature can be beneficial for your mental health”.

“Forest Bathing”, for example, is a Japanese trend where you immerse yourself in a forest setting to calm your senses in a busy world.

BREATHING

“Take a deep breath inhaling through your nose, count to four… hold your breath to the count of seven and exhale completely through your mouth…”

Feel relaxed? Controlling your breathing is an instant mechanism to de-stress. Closing your eyes and focusing completely on the sensation of inhaling-exhaling is a central part of mindfulness meditation and it reduces the effects of stress.

FIND YOUR OWN THING

Discovering your own de-stressor will become a very personal and intimate hobby. Having something that you enjoy and at the same time helps you relax is a great mechanism.

It can go from listening to music, painting, reading a book or doing a puzzle, the important thing is that it should be something that keeps your mind off things that affect your state of being.

Exercising al fresco, whatever the activity, is good medicine. Going outside, spending time away from the walls that close in your usual workout will give you a sense of freedom that you don’t usually have inside a gym.

Do your best to escape. Sometimes a little getaway from the same things it’s just what you might need to increase self-esteem, reduce stress and give your mind a rest.

We join the gym with a fitness goal in mind. So week after week you get the work done until we fall into a routine.

To keep making progress it is essential for you to keep your body challenged. Get out of your fitness comfort zone and push yourself to reach a higher potential.

And I’m not talking about adding some more reps into your sets but letting your body run free. In the gym you are doing isolated movements for a specific part or muscle but in real life your body needs to perform as one.

Spring is here, which makes the idea of working-out outdoors more appealing. As well as a great excuse to seek out a new outdoorsy wardrobe.

All you need is your body, will and mother nature. With any of these suggestions you might consider make sure to have the appropriate fitness gear: check out our Elan range!

BREAKING A SWEAT!

A fierce cardio burn.

You can choose between walking, running or cycling. Something that works your entire body and covers both strength and cardio.

Get creative, the options are endless, like: running down the beach, taking a long tour bike, sprint up-and-down the hiking trail...

But keep in mind that first you should allow your body to adjust to the new terrain, start slow and get familiar with the environment.  It might not be as safe as the trail mill at the gym, but it sure is more enjoyable.

SUN SALUTATION

Of all disciplines, yoga was known for being practiced in a non-intimidating environment. But now a days it’s just as adventurous as any other workout. Check for yourself, you’ll come across the weirdest but most creative places where yogis are taking yoga into a whole different level. Give it a try, it sure will be exciting.

QUIVERING BURN

HIIT is an equipment-free workout routine that will definitely get the job done wherever you are. It basically focuses on increasing your overall athletic endurance, core strength and fat loss. Quick total body workouts that are short and super intense. Browse the internet and you’ll find endless routines you can put to practice in the outdoors.

HAVE FUN!

That’s the best part! Plan the outing and go with friends, enjoy nature by connecting with the environment.

When you go out to exercise it is definitely an adventure, you explore, see cool new places and have a good time, is like the whole point of this experience.

Obviously you don’t do it every day, but once a week even twice is all you need. Connect with nature and be more aware that it exists because we city-dwellers sometimes do not realize it.

You will feel good with yourself and maybe take a good memory out of it.

      Some are eager to celebrate the wine-chocolate-red rose’s tradition, while others might find St. Valentine’s stressful or even outdated. The classic way to celebrate this festive day, it’s definitely not the only way.  

      Here is some guidance that will make you rethink date night, not only for this particular day but for the rest of the year’s dates.

      If you do any of the ideas listed under neath, then be ready for promising and healthy intimate sessions with your partner.

Get Intimate

      On the mat, during a yoga class of course. Couples Yoga is a popular fitness trend where you can practice a series of routines that will strengthen your relationship and flexibility with your significant other, something that would come in handy during other kind of scenarios. 

      The benefits are numerous, couples cultivate a physical and emotional support through the constant touch and mindfulness during each pose. There are lots of moves designed to be done with a partner, your spine is the limit!

Get Physical

      On the ring, with some gloves, pads, kicks and jabs. Boxing, kick boxing or any kind of martial arts class would definitely heat up things and spice up your relationship.

      A sweaty, but playful and harmless bonding time with your partner that would surely leave you sore and hot for one another.

 Get Competitive

      On the court, a game of tennis will let you learn about each other’s strengths and weaknesses. What better way to have fun and make things interesting by including a special prize for the winner.

Get Creative

      On the floor, it’s all about coordination, teamwork and being there for each other. A dance lesson filled with lifts, turns and passion, remember “nobody puts Baby in a corner” (Dirty Dancing 1987) 

      Working out as a couple can make you feel more connected in your relationship, but it also has the potential to complicate things. So don’t get stuck in a routine, dare to be open minded about trying more exciting things that would stimulate your relationship as well as your workout routine. Avoid a monotone environment and welcome new challenges, working out together it’s good for both your physical health and your relationship’s health. A healthy heart, stronger love.

      And remember, you can always look cute and sexy during any of those “Get-On” ideas, just go and check out portlandmicrogreen store to get those amazing outfits ready for your fit date!

       Like much of the world, I have come across a wide range of dieting strategies since the moment I became aware of my physique. I have tried thousands of healthy recipes, tips and meal ideas. Constantly coming across headlines like “How to eat healthy and loose weight” or “Diets are from Venus, My Body from Mars” (pun intended). It even got to a point where I was depriving myself to actually enjoy food in any way.

       Think about it, most of the time we ignore how strong of a connection our body and the food we eat have. So for my body to respond to wether diet that I find and believe works best for me, I had to find a way for both to work perfectly.

       After some research I came across life changing mindsets and habits that are improving my relationship with food into a whole different level of compatibility. Here you’ll find a small introduction to each one of them, keep in mind that during the process of integrating them into your life you’ll end up creating a method that will work best for you once you start feeling the positive changes.

Mindful Eating

      We must be aware and have a full understanding of the reason why we are eating. It is about honouring your food, contemplating where it comes from and what are the benefits that it will bring you. Once your body is conscious during this process, it will respond in a positive way.

Tips:

• Remember to keep in mind that you must involve your senses when eating, perceive it’s beauty and taste.
• Try to chew slowly because it will allow you to be aware of the act. This helps to taste and digest food better. Slow eating leads to more enjoyment and stops you from over eating.

Healthy Hunger

      Yes, feeling hungry drives us right on edge, but after three hours or so of not eating, the body is ready to work into the carbohydrates that get stored in your liver, and that is a good thing. Of course, once you start feeling the first signs of Hangry Syndrome, pull out that healthy snack!

Overnight Fasting

      Fun fact: Are you aware that our body burns fat, our brain resets and every organ cleanses in the middle of the night during our sleep? With overnight fasting we are literally burning fat that turns into ketone bodies that fuel our brain and heart.

      So give your body the opportunity to fulfil its purpose and make sure you have a period of 14 hours of fasting between dinner and breakfast.

      It is believed that during this type of diet you’re allowed to eat whatever you want, whenever you want with no food limitations, but I highly recommend to maintain a healthy diet with all the nutrients your body requires to keep your metabolism working properly.

How does this work? For example, avoid eating anything after 7 or 8 pm until breakfast the next day, that means NO LATE SNACKS.

Timing is a priority

      It all revolves around timing. Respect your meal times. We constantly face different challenges regarding our schedules, we tend to manage our meals around our daily routines instead of the opposite as it should be.

      When you skip any of the meals of the day, you will definitely mess up your metabolism and eating process. Remember that you should be given the opportunity to have breakfast, lunch and dinner with ease. Our time to eat should be a priority.

Cheat meal

      Rewarding yourself its essential for your mind, body and life itself. Nothing happens if you decide to fulfil those mouthwatering desires twice a week, as well as you should not limit yourself during special occasions like dinner parties or birthday cakes.

      Enjoy your moment without guilt. Balance your life, cheat meals are necessary for your diet to be effective because they work as motivation, they give you freedom without falling into excesses. 

      These changes might not be simple and they would require a great amount of compromise, but you will definitely experience a real, lasting and healthy relationship with food in your life. These changes are going to make a difference in your body and lifestyle.

As I was mentally rushing through my newly drafted resolutions, a sudden realisation hit me, “I am doing the exact same thing I have been doing for the last twenty something years”. 2019 has to be my most improved and strongest year, so I had to come up with a new definite mindset.

These are some suggestions I have set for myself that will help you accomplish your fitness resolutions this year:

1. From Resolution to Reality

To begin with, establish the resolution as a GOAL. Don't be vague, be precise, write it down. When committing to a goal, you must commit to the process with immediate action, making the journey an exciting experience.

Goal example: Do handstands and splits as effortlessly as the yogis I see on Instagram. This sounds like a very simple goal, but in reality, it takes a lot of dedication to achieve. So, the first step is to immediately sign up and start attending that 7 a.m. yoga class and experiment with more challenging upper body routines. 

2. No Limits: Don’t be good, be great!

Not only physically, but mentally too. Refuse to be limited, aim to go far and beyond. You will definitely come across humps and uncertainties that will make you question yourself. However, once you set your goal in mind and act immediately, it is amazing how far your body can go. Pushing yourself beyond the limits will help you realise how capable your body is by finding the greater will within.

3. It's a Mental Game

Exercising your mind is just as important as exercising your body. There are endless options in which one can put this into practice with exercises that require mental dexterity, meditation or simply resting better. The point is to find the most suitable one for you. Your mind must be in tune with your being. Sharpen your mind daily. When you visualise your goal as a reality, it is determined to be.

4. Don't Be The Same, Be Better!

Welcome change. Change your routines, workouts and most especially attitude to add excitement to your life. If you do what you’ve always done, you will get what you’ve always got. Hanging on to the same safe, easy ideas and habits does not leave any room for growth. Make it fun. Find a new routine, experiment with other skills, sign up for a new class, compete in a race and find a new reason for pushing yourself until it feels like a hobby other than an obligation.

 5. Self Care

Finally, you should reward yourself, you deserve it. The process is demanding, gruelling and requires your complete will. Ask more from your body and in exchange, pay close attention to it and reward it. 

It's time to step up your game, take a new perspective on goals and remind yourself that you’re capable of strive for greatness. These goals serve as means to be better. Don't focus on the end result, but the process. Live and be present every step of the way. Remember it's all about you and the pursuit of your goals.

1. Wearable Technology

This is a trend that has been on the rise for the past 8 years and is not about to slow down. Many apps, watches and even clothes can now help you track a number of health and fitness related issues from as simple as distance covered in a day to measuring your heart beat and blood pressure levels. When used properly, some of this technology will help you live a much healthier and fitter life through change of habits like poor sleeping patterns, poor feeding and low water intakes. Whatever your health or fitness need, you will find an app, tracker or gadget to help you solve it.

2. Working out with a Personal Trainer

Gone are the days when hiring a PT was a luxury reserved for movie stars and millionaires. In the current health and fitness boom, PTs have become much more accessible. Most gyms will offer PT sessions at a subsidised rate. PTs are willing to work around your schedule and convenience. A good PT will push you beyond your comfort zone to achieve your specific goals with tasted and proven programs. Whatever your goals may be, whether losing some weight, gaining muscle or improving endurance, working with a PT might be the missing link in your journey.

3. Group Workouts

If you cannot find or afford a good PT on your own, consider hiring one as a group of friends. A PT will take the whole group through the same workouts at a reasonable cost. You also get to socialise and develop stronger friendships all while you improve your health and fitness. If you are a competitive spirit, this trend will bring out the competitive juices out as you strive to get better, stronger and faster. Most things in life are best enjoyed with others around or with us anyway. With less human communication in the world, the group workout trend might just be the perfect place to help you ‘live a little’.

4. Streaming workout

This trend cannot be any further different from the prior. However, in this technological world, most of us interact with or through gadgets 60% more than direct humans. It therefore comes as no surprise that one of the fastest growing fitness trends leading to 2019 is streamed workout classes. If you lead a busy mobile life, this trend may just be that boost you need in 2019. Access live or pre-recorded workouts online or from numerous apps at any time in whichever hotel room you may be stuck in or if ever unmotivated to leave the comfort of your home for a gym.

5. High Intensity Interval Training

HIIT training has grown in popularity in the past couple of years faster than any other form of cardio-vascular and resistance training. The idea of HIIT training is combining and alternating between high intensity and low intensity exercises. It typically is a shorter workout session that offers you more per minute of workout. Research offers positive feedback in its effectiveness especially in regard to fat burning. You can incorporate HIIT trainings to your off days in order to maintain your strength and cardio limits. You do not always need fancy equipment or a gym, simply add it to your normal home workout or even your running.

Trends come and go; however, the above workout trends seem to be here to stay. Technology growth, time and space are a constant factor to think about in our busy schedules that leave us with little to no time for social interactions. The above-mentioned trends will help you solve these issues all while improving your health and fitness.

Starting a Sports Fashion Brand - Katrin Schneck

Ever since I was a little child, my dream has always been to work in the sports or fashion industry. Coming from a small town, I only knew a few sports brands. It wasn’t until I moved to London that I decided to start an athleisure brand.

Growing up in the gym, I struggled finding the right quality clothes that are both flattering and functional. Also, growing up around athletes and myself always sweating in sports gear, I found myself constantly looking at things I needed changed or added to my workout clothes.

I knew what I needed, and I just had to find out how to get it. Fast forward two years later, here we are seated talking about my dream, portlandmicrogreen.

What does portlandmicrogreen represent and stand for?

portlandmicrogreen is a thought leader. portlandmicrogreen is an environmentally friendly luxury sports wear brand. I ensure that we only work with companies that are government regulated and have a good working environment for their employee. We manufacture mostly in Europe and ensure to leave a low environmental foot print. We substitute as much plastic as possible by having fabric bags, reusable or recyclable items.

We take our time, carry out research on the best bio-based fabrics available with the right characteristics for the gear we design. This guarantees that every piece is unique and thought provoking. We are very proud of our three lines, Exposed, Elan and Evoni which are specifically created to fit the right activity, for the right personality.

Way forward for portlandmicrogreen

I came into the fashion industry simply with a passion and a dream. I have been fortunate enough to have found an amazing team that is just as passionate about my dream and trust me enough to be a part of this journey. I want portlandmicrogreen to be seen as more than a sportswear brand but as a tool for self-development.

portlandmicrogreen won’t stop at just creating the best clothes. We are in the business of helping people feel great and more comfortable in their bodies through living a beautiful, active life.

Advice for us

Dream and dream big. But remember to wake up and start working towards your dream. portlandmicrogreen London is a dream that started 21 years ago in a small Mexican town. However, I learnt from my athletic parents and fitness upbringing to work tirelessly towards any goal that I want to achieve.

Do not be discouraged if your dream is taking longer than you anticipated. Stick to it. Do not quit when life gets harder. That is when you should push on the most. Nothing great comes easy. If it is worth fight for, my advice is, Poweron!

5 reasons why every woman should join a martial arts class in 2019

You may have heard it being said, “Train tirelessly to defeat the greatest enemy, yourself and to discover the greatest master, yourself”. When it comes to both self-discovery and self-preservation, no other art form will serve you better than martial arts.

Obviously martial arts come in numerous variations; from boxing, karate, judo, jiu jitsu, muay thai, wrestling to kick boxing.

Katrin- The portlandmicrogreen Founder at a recent boxing session.

All Martial Arts forms emphasis different techniques but one major principle, the balance of mind, body and soul. So as you make your new year’s resolutions, it will not matter much which form you choose, the benefits are similar. Below are 5 reasons why joining a martial arts class in 2019 is good for every woman’s body.

1. Self Defence.

The first and most common reason for any woman to join a martial arts class is the self-defence skills that you pick up. Women fall victim to many crimes. Martial arts skills could make a difference in your ability to physically defend yourself in times of distress. Though the ultimate aim of Martial Arts is to never have to use your skills, but how better it is still to have a peace of mind in the knowledge of the skills you possess. 

2. Strength and Physical Conditioning

Martial arts teaches women to get to and stay in good physical fitness shape. This automatically translates into a positive self-image and increased confidence. Martial arts help women not only to look good, but also to feel great. Martial arts forces you to be stronger than their strongest excuses. It has been said, that, Jiu-jitsu teaches men that their strength doesn’t mean as much as they thought it did. It teaches women that they are stronger than they thought they are.

3. Endurance and Stamina

Martial arts training is one of, if not the best form of cardio and endurance training you can have as a woman in 2019. Boxing, kickboxing, muay thai, karate and judo are very physical workout sports that calls for tremendous speed, strength, agility, stamina and endurance. It is a perfect sport for body toning and weight management.

Katrin Schneck, the founder of portlandmicrogreen London and an avid martial arts student is quoted saying, "I burn anywhere from 600 to 800 calories in an hour of cardio-kickboxing class. In comparison, I burn only 450 calories an hour running at a speed of 8km/hour".

It is reported that in just one Muay Thai session, you can burn up to 1,000 calories. A boxing work out in the Evoni collection. 

4. Balance and Coordination

Martial arts undoubtedly teach girls and women to find balance in their lives. This balance is both physical and mental/emotional. Perfect posture and mastery of your centre of gravity are some of the core techniques taught in all martial arts classes. coordination of hands, feet and head is an essential element that you learn in martial arts classes especially in kick-boxing, boxing and Muay Thai.

The improved posture will help you live a healthier more confident life and look great while at it. Your coordination and multi-tasking skills will also tremendously increase the more you practice.

5. Body Toning

The mastery of Martial Arts is the perfect body toning program for a woman. It is also the most empowering, life-changing experience a woman can go through, knowing that they can protect themselves. Martial Arts training incorporates the use of all body parts and muscles. A constant training routine inevitably yields better body toning than most exercises. Couple this with flattering clothes that emphasise your body and you are on track to becoming the confident woman that we all strive to be.