For many people, a good workout and a good deodorant go hand in hand. But, often, the deodorant these individuals think is helping them is actually hindering them… hindering their health, that is.
 
Staying fresh and great smelling is important, but staying healthy is a must. For this reason, it’s imperative that you choose an all-natural deodorant. Deodorants are applied under the arms, on an area close to lymph nodes that lie directly under the skin. Most conventional deodorants contain ingredients that have been under scrutiny for their safety. It’s suggested that these deodorants may release dangerous chemicals into the lymph nodes and cause a variety of illnesses.
 
Based on this information, we think it’s crucial that you choose an all-natural, aluminum-free deodorant.
 
Aluminum
 
Many popular drug store deodorants contain aluminum, an active ingredient delivering underarm freshness. Although aluminum provides a sweat-free workout, it gives one many more problems than benefits.
 
Aluminum, in the form of aluminum chloride, aluminum chlorohydrate, aluminum zirconium, or aluminum hydroxybromite, keeps us dry by preventing sweating when aluminum ions are drawn into cells that line the sweat ducts. This process causes cells to swell and squeeze ducts closed, keeping sweat out.
 
While using aluminum to prevent sweating seems good in theory, it’s actually a bad idea. Aluminum is a neurotoxin that’s been linked to breast cancer and neurological disorders like Alzheimer’s. Most breast cancers develop in the breast’s outer region, which is closest to the armpit. Some research indicates that aluminum absorbed into the skin may cause changes in breast cells’ estrogen receptors. Also of concern is the fact that the brains of people with Alzheimer’s have been found to contain high levels of aluminum.
 
All-Natural Aluminum Free Deodorants
 
We understand the desire to smell good and not offend anyone with body odor. But, we also place health as an extremely high priority. Many of the all-natural, aluminum-free deodorants that we use regularly are not anti-perspirants, meaning their primary function is not to prevent sweating. But, they are some great natural products, and you can always find a natural anti-perspirant online, should you want it. When choosing a deodorant, we focus on staying fresh smelling and also staying in top health.
 
The following are some of the all-natural, aluminum-free deodorants that we recommend you use:
 
Schmidt’s Deodorant
 
Schmidt’s Deodorant cream is made from a signature blend of natural botanicals. It’s an effective formula that absorbs wetness without the use of aluminum, and it neutralizes underarm odor.
 
North Coast Organics
 
If you want a USDA-certified organic deodorant, choose North Coast Organics deodorant. This aluminum-free deodorant comes in three scents: Naked for sensitive skin, Death by Lavender for those who like a bit of floral fragrance, and Revolver for men who need extreme odor coverage.
 
LaVanilla Deodorant
 
LaVanilla’s deodorant is one of our favorites. It comes in a variety of vanilla-infused scents, so everyone should be able to find something. This deodorant works as well as traditional deodorants and smells way better.
 
If you’d like more tips for healthy living, which include how to eat right for a workout, why sleep is important, and how to choose the best exercises for you, visit the A4 Fitness blog on a regular basis. In addition, we at A4 Fitness are always happy to talk with you about health and fitness in our Los Angeles, Santa Monica, and Culver City fitness studios.

To get the body you want, and the health you desire, it’s essential that you make a plan. Unless you write down your specific goals when it comes to how you look and feel, you may find that you never get the results you want.
 
Why is making a plan for the body, and level of fitness, you want important? Because unless you can say with certainty what you envision for yourself, how will you keep yourself accountable each day to work towards that end goal?
 
Without a health and fitness plan, there’s no motivation to get that minimal amount of time in at the gym. There’s no little voice inside of your head reminding you to choose the most nutritious foods when you’re hungry, or to avoid eating when your body’s not asking for food. Without a plan, you won’t likely have that calling to commit your entire lifestyle to staying healthy and fit.
 
Instead of approaching health and fitness as a wanderer, with no end destination in sight, you can use the following tips to focus your efforts and achieve results. And, you can ask for help with your health and goals in our Los Angeles, Santa Monica, or Culver City fitness studios.
 
Write Down Your Long-Term Goals
 
As you make your health and fitness plan, write down your long-term goals. Do you want to lose 50 pounds over the course of the next 12 months? Are you determined to increase muscle mass and create definition in your body? Is being in top cardio shape a priority so you can run a marathon by summer? Whatever it is you see yourself accomplishing in the next six to 12 months, you should write it down. Not sure about your long-term goals? Today’s a good day to define them.
 
Note Short-Term Goals
 
Writing down your long-term goals is the first step in deciding what you want in terms of health and fitness. But the way you’ll achieve those long-term goals is by setting short-term goals, or milestones, that you can hold yourself accountable to as baby steps toward your final objective. We suggest creating small monthly goals that will incrementally get you to where you want to be in six to 12 months.
 
Measure Your Goals
 
After you’ve jotted down both long and short-term goals, you’ll need to check in with yourself after each milestone to measure your progress. The only way to know if you’re on the right track is to evaluate if you’ve met the markers you’ve set for yourself. You can weigh yourself on a monthly basis or physically take your measurements with a measuring tape. You can assess your stamina as you run certain distances or do other regularly scheduled tasks to make sure you’re staying true to your health and fitness goals.
 
In addition to these steps toward creating a health and fitness plan, it’s best if you occasionally check to make sure your goals are actually attainable. We also suggest you share your goals with someone who will keep you accountable.
 
If you need help with any of the steps toward your health and fitness goals, A4 Fitness is here. We’re happy to speak with you on the phone or to meet with you to talk about health and fitness in Los Angeles.

Working out, especially working out every day, can lead to inflammation. Depending on your current state of fitness, and the rigor with which you approach your workouts, you may find that your muscles and joints get inflamed from time to time.
 
At A4Fitness, we love offering tips to combat many of the health challenges faced by people who cross-fit or box in our Los Angeles studios. We often suggest that they turn to healthy foods and juices to ease inflammation they may be experiencing.
 
The following are 5 anti-inflammatory juices that we often whip up after a workout. These juices contain ingredients that are known for keeping inflammation at bay, so consider drinking one every day to help your body stay in peak condition.
 
Juice Recipe #1
Handful of cilantro
2 cucumbers
1 carrot
2 stalks celery
1 lemon
2 pears
 
Juice Recipe #2
1 cucumber
2 organic kale leaves
2 organic collard green leaves
3 stalks celery
Handful of organic spinach
2 organic green apples
1 1-inch piece of ginger
 
Juice Recipe #3
4 carrots
1 beet
1 cucumber
Handful of parsley
 
Juice Recipe #4
Handful of romaine
1 celery stalk
1 lemon
1 organic green apple
1 pear
1 1/2-inch piece of ginger
 
Juice Recipe #5
5 organic strawberries
1/4 honeydew melon (rind removed)
1 lemon
Handful of spinach
Handful of blackberries
Handful of blueberries
 
Plants, like the fruits and veggies in these juices, are extremely anti-inflammatory because they contain phytonutrients that prevent our bodies from overproducing irritating compounds. Drinking anti-inflammatory juices is a great way to help ease inflammation, but it shouldn’t be used as an excuse not to care for our bodies. The best way to reduce inflammation is to live a lifestyle that minimizes the need for the inflammatory response to kick in, which means knowing when to take it easy on yourself.

If you ever find yourself feeling hungry before, during, or after fitness training, but don’t feel like sitting down to a complete meal, a protein-rich smoothie is a great option.
 
Hunger can come at unexpected times, such as when we’re busy exercising or just trying to get through our daily activities. Drinking a nutritious smoothie for a quick meal is an ideal way to satisfy your hunger cravings and give you the energy you need for your workout at A4Fitness. It’s also a perfect way to fill up after your cross-fit or boxing class in our Los Angeles studios.
 
The following are some nourishing, delicious, and easy-to-make smoothies that you can whip up for a fast meal.
 
Cacao, Almond Butter, and Date Smoothie
 
1 cup non-dairy milk
1 frozen organic banana
1 tablespoon raw cacao
1 tablespoon almond butter
1 tablespoon expeller-pressed coconut oil
1 tablespoon chia, hemp, or flax seeds
6 medjool dates, pits removed
 
Mix all ingredients together in a high-speed blender until thoroughly combined.  Do not over-mix.
 
Green Superfood Smoothie
 
1 cup raw almond milk
1 frozen organic banana
1 tablespoon raw almond butter
1 tablespoon raw expeller-pressed coconut oil
1 tablespoon maca powder
1 tablespoon Vitamineral Green or spirulina
 
Mix all ingredients together in a high-speed blender until thoroughly combined.  Do not over-mix.
 
Tropical Protein Smoothie
 
1 cup raw coconut milk
1 frozen organic banana
1/4 cup papaya, cubed and frozen
1/4 cup mango, cubed and frozen
1/4 cup pineapple, cubed and frozen
1 teaspoon maca powder
1 teaspoon goji berry powder
1 teaspoon bee pollen
1 tablespoon vegan protein powder
Slice fruit of choice for garnish
 
Mix all ingredients in a high-speed blender.  You may need to add more coconut milk to achieve a more liquid consistency.
 
Enjoy making these smoothies on the go or after you’ve come home from a workout. They’re sure to keep you filled up, and they’re super tasty, so you’ll probably want to make one every day. 

When it comes to fitness, perhaps the most important part of your body is your core. Consisting of a network of muscles in your abdomen and lower back, your core is involved in nearly any movement you make in your daily life. From lifting a laundry basket or small child to your cardio-kickboxing workout, you’ve got to have a strong core to perform these tasks with ease and control.
Essentially, a strong core can help you prevent injuries (particularly in your lower back region), and it allows you to have stability throughout your workouts and activities. Here are some proper ways to strengthen your core next time you’re at the gym.

1. The Knee Fold Tuck. Sit on a mat with your hands on the floor. With your legs slightly bent, place a soccer-sized ball in-between your knees. Then, lift your knees so that your shins are parallel to the ground, and extend your arms forward. Knees should come up to your shoulders, and your upper body should remain still. 3 sets of 15 to 20 reps. (See example: http://www.realsimple.com/health/fitness-exercise/core-strengthening-exercises/move-1-knee-fold-tuck.)
2. Swiss Ball Sit Ups/Crunches. Center your back atop the ball so that you are facing the ceiling. Then do sit ups or crunches the way you ordinarily would. If you need more of a challenge, try sit ups with a weight upon your chest. 3 sets of 6 to 12 reps. (See example: http://www.bodybuilding.com/exercises/main/popup/name/exercise-ball-crunch.)
3. The Bridge. On your back, have your knees bent and your feet flat on the floor. Engage your buttocks and lift up your hips, creating a straight line from your shoulders to your knees. Hold this position for at least five seconds, and then rest an equal amount of time. 3 sets of 8 to 10 reps. (See example: http://www.sparkpeople.com/blog/blog.asp?post=strengthen_your_core_without_wrecking_your_back)
4. Back Extensions. One of the best, simplest lower back exercises you can do in the gym. From a resting position, engage your lower back and straighten your body. Make sure you are flexing your abdomen and lower back, and relax your neck muscles throughout. 3 sets of 6 to 12 reps. (See example: http://www.bodybuilding.com/exercises/main/popup/name/hyperextensions-back-extensions.)
5. Side Plank. Start on your left side, balancing your body with your left forearm. Your whole body should be in a straight line with your left shoulder above your elbow. Tighten your abs, holding it for about 15 seconds. Rest for ten seconds. 2 sets of 2 reps (four for each side of your body, eight in total). (See example: http://www.sparkpeople.com/blog/blog.asp?post=strengthen_your_core_without_wrecking_your_back.)

Strengthening your core can be challenging because the process tends to be different for everyone. Next time you are visiting A4 fitness in Los Angeles, ask your instructor about their favorite core strengthening exercises. Depending upon the activities you do in your daily life, some of these exercises may be more beneficial to you than others, so be sure to try them all!