• The 5 Health Benefits of Swimming for Exercise

    More than just a fun way to cool off, swimming has many health benefits. Knowing how to swim is a valuable skill to have. It can do so many things for you, regardless of your age or general activity level.

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    One of the most important health benefits of swimming is that it ultimately helps you live a longer life. In a study conducted by The University of South Carolina, 40,000 male test subjects were observed for over 30 years. Of the 40,000 that participated those that swam on a regular basis were 50% more likely to live a longer life than those who don't.

    Benefits of Swimming for Weight Loss

    That being said, swimming should be a priority in everyone's life. The benefits of doing so include being able to exercise in the water, which is more beneficial than excising out of it. When one is submerged in waist deep water they are only carrying half of their weight. When they are submerged in neck-deep water, the water carries 90% of their weight for them. Water-based exercises are excellent for anyone suffering from arthritis or even the pain of carrying around too much weight. They are also beneficial when one has sore or stiff muscles or joints. In these cases, it is best to exercise in a heated pool. Osteoarthritis can also be treated by exercising in warm water.


    For those who are overweight, swimming is one of the best ways to burn calories. Some styles of swimming are known for burning more calories than others. For example, the backstroke burns 80 calories while freestyle burns 100 calories. Simply engaging in intense swimming for a 10 minute period can burn as many as 150 calories.

     

    Benefits of Swimming

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    A swimming workout doesn't have to be done all at once to provide health benefits. Taking breaks between laps actually helps swimmers burn as many calories as possible. A good rule of thumb is to swim for 50 yards and take a rest before swimming another 100 yards. Repeating this pattern to achieve 300 yards swimming is the most beneficial.

    Physical Benefits of Swimming

    1. Tones muscles and builds strength 
    2. Helps maintain a healthy weight
    3. Builds endurance
    4. Keep stress levels out of your body
    5. Provides a complete body workout


      Others whose health benefits from swimming include those suffering from asthma. When an asthmatic person swims the moisture rising from the water is beneficial for their lungs. Having a regular swimming regime encourages healthy breathing techniques and helps the lungs expand to get more air in. Asthma sufferers of all ages can benefit from regular swimming.

      Woman Swimming

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      Heart disease and high cholesterol are two common health problems; both of which swimming provides health benefits for. Regular swimmers are less likely to experience heart disease than those who don't engage in the activity. Aerobic swimming lowers blood pressure as well. It is also beneficial in reversing high levels of bad cholesterol and elevating high levels of good cholesterol. Older swimmers will even find that their arteries are healthier after they begin swimming on a regular basis.

      These are just a few of the many health benefits of swimming. This activity can become a fun hobby as well as encourage healthy living and longer lives.

       

      Discover our favorite swimwear styles and read our latest fitness post on "How Naya Rivera Stays in Stellar Shape"

    • How Naya Rivera Stays in Stellar Shape

      Brains and beauty are two things that go together when you look at the popular star, Naya Rivera.  Famous for her role as Santana Lopez in the beloved Glee series, Rivera has quite a lot of talent under the hood that speaks to stardom for all of the right reasons.  All over the magazines for all of the best reasons, Rivera has a lot going for her in terms of her beauty, style, and talent.

      Naya Rivera

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      Acting and being in the spotlight was in her blood, and from a young age, Rivera was dedicated to following her craft.  She had her first serious credit on screen with The Royal Family in 1991.  This started her career off and from then on, she got one-off roles or recurring roles in a small way on varying TV shows.  She even auditioned for American Idol but was cut during the first round.  

      All of this changed for her when she landed the role of Santana Lopez of the popular Glee show.  She was broadcasted in stardom by the end of the first season, and from there she continued to shine with all sorts of acting jobs and even a music career.  All of this was finalized with her recent autobiography, Sorry Not Sorry: Dreams, Mistakes, and Growing Up in 2016.

      A post shared by Naya Rivera (@nayarivera) on

       

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      With her role as the outspoken Santana, Rivera was able to use all of her talents in singing, dancing and acting in one place.  This was originally what led her to audition for the role back in 2009. Just like Santana is known for being outspoken, honest, and will always do what she needs to do in order to get ahead of the crowd.  This has allowed her to be the successful and talented woman that she is today.

      With several awards to her name, it's clear that Rivera is destined for many things in the world of acting, and it all comes down to the “can do” attitude that had kept her moving forward from a young age.  She knew what she wanted to do with her life, and she kept on moving until she found it.  She got it using her own name and always worked to make sure that she could hold onto it for the right reasons.

      Popular amongst fans for just these reasons, Rivera continues on her determined path to provide entertainment to everyone through her roles and acting jobs. She also has endorsed a few products, the most prominent one being ProActiv Solutions – the often celebrity-endorsed facial cleaner.  With her natural beauty, she was a good pick to be the new face of this popular product, and the commercial series did well with her speaking favor of it and its healing benefits.

      Naya Rivera Fitness

      • Age: 31 years old
      • Height: 5'5"
      • Spouse: Ryan Dorsey
      • Career: American actress and singer

      Naya Rivera

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      Naya is known for maintaining a great shape and rock hard abs. Her secret? Well, Naya loves cycling and she attends classes twice a week to keep a lean body. Naya sticks to a clean diet and is a fan of green juice. Her snacks include hummus and guacamole, and she includes protein like tuna into her meals. 

      After each workout, Naya will treat herself to a soy hazelnut latte. She also does regular squats to tone her lower body. You can practice these 4 exercises and complete the squat challenge:

      • Narrow squat
      • Narrow squat with back kick
      • Basic squat
      • Basic squat with side leg lift
      • Sumo squat

      Rivera serves as a reminder for us that success from the strength that we find within ourselves, and we are responsible for making sure that we get to where we want to go with our lives.  With skills, smarts, and talent, the world is our oyster.

      Keep up with other fitness and health tips on our last article "Celebrate Strawberry Season with these Healthy Recipes". Discover our favorite activewear and get inspired to work out. 

    • Celebrate Strawberry Season with These Healthy Recipes

      Strawberry SeasonBut when we finally see the light, it's strawberry fields forever. - Gossip Girl

      Strawberry season in Florida runs from December through March and it is the best time to go strawberry picking with your friends and family. Strawberries have many health benefits, which includes boosting your immune system, preventing heart diseases and reducing cholesterol, helping maintain normal blood pressure and reducing risks of eye related ailments. 

      The team at Bikini Luxe visited Knaus Berry Farm last weekend and picked up the freshest and juiciest strawberries. The farm offers strawberry milkshakes and delicious cinnamon rolls. There are so many things you can do with a pound of strawberries and we have gathered the best healthy recipes to celebrate strawberry season. With Valentine's day around the corner, it is time to get creative with these incredible tips. 

      Strawberry Banana Smoothie

      This is a classic recipe and easy to make. All you need is 2 cups of frozen strawberries, 1 banana, 1 cup of almond milk, 1 cup of ice and 1 tablespoon of honey. Add everything into the blender and don't forget to decorate your glass with fresh strawberries. 

      Strawberry Smoothie

      Strawberry Walnut Salad

      In a bowl mix 5 ounces of spring mix lettuce, 1 cup of sliced strawberries, 6 tablespoons of feta cheese, and 6 tablespoons of walnuts. Drizzle with strawberry balsamic vinaigrette salad dressing. This is a perfect side dish or serve as a starter. 

      Strawberry Salad

      Strawberry and Yogurt Parfait

      This is a fresh recipe and perfect for breakfast. All you need is greek yogurt, 3 ounces of sliced strawberries and crunchy granola. Pack the parfait in a mason jar and put strawberry layers. Top it with crunchy granola and drizzle with honey. You can eat this meal after a workout.

       

      Strawberry Banana Overnight Oats

      This is a fun breakfast meal to maintain your cholesterol levels low and for boss babes with a busy schedule. For this vegan recipe all you need is half a cup of rolled nuts, 1 cup of unsweetened coconut milk, 1 medium banana, 1 cup of strawberries, and 1 tablespoon of chia seeds. Mix everything in a mason jar, cover it and let it sit overnight in the fridge. Next morning you will have a ready-to-go breakfast. 

      Strawberry Banana Outfit

      Vegan Strawberry Pancakes

      A lazy Sunday calls for a breakfast in bed. The best recipe to enjoy your Netflix binging morning is a strawberry vegan pancakes. Follow the recipe below.

      Strawberry Pancakes

       Ingredients:

      • 2 cups whole wheat pastry or spelt flour (or use a gluten-free flour blend like Bob's Red Mill)
      • ¼ cup cornmeal (or just use more flour)
      • 1 teaspoon baking powder
      • ½ teaspoon baking soda
      • ¼ teaspoon cinnamon
      • 2 to 2½ cups plain or vanilla nondairy milk, or as needed
      • 2 tablespoons maple syrup
      • 1 pint ripe strawberries, hulled, halved, and thinly sliced
      • Vegan buttery spread (like Earth Balance)
      1. Combine the first 5 (dry) ingredients in a mixing bowl and stir together well.
      2. Make a well in the center and pour in the nondairy milk and syrup. Stir until thoroughly combined, but don't overbeat. If the batter seems too thick, add a little more nondairy milk.
      3. Reserve ½ cup of the sliced strawberries for garnish, then gently stir in the rest.
      4. Heat a nonstick griddle, and once it's hot, spread just enough vegan buttery spread to coat the surface.
      5. Drop the batter on it in ¼ cup portions. Make sure that the strawberries are in a single layer so that the batter gets cooked through. The batter should be of a consistency that allows it to spread into 3- to 4-inch pancakes. Cook over medium heat on both sides until golden brown.
      6. Keep the pancakes warm in a covered casserole dish (put them in a 250 degree F. oven if you'd like) until all are done. Serve warm with maple syrup.

      For more health-related articles read our latest post on "Learn the Golden Secrets to a Healthy Lifestyle by Jesse Golden"

    • Learn the Golden Secrets to a Healthy Lifestyle by Jesse Golden

      If you ever want to know the secrets of a healthy lifestyle meet Jesse Golden. She is the author of the book "The Golden Secrets to Optimal Health" and has a blog filled with health and beauty secrets. Jesse is also a holistic health practitioner, yoga instructor, model and creator of The Golden Secrets products. The Los Angeles based entrepreneur has been thriving with rheumatoid arthritis and through her blog, she inspires readers to live a healthy lifestyle.

      Jesse Golden

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      Jesse's mission is to spread positivity and offer her secrets on longevity, happiness and conscious living. Read below as we spill Jesse's golden secrets and how this 39-year-old babe keeps herself in shape, gorgeous and golden.

      Holistic Lifestyle Tips

      What is your current daily ritual?

      I have many rituals of things that I do every single day but my schedule is anything but consistent. Depending on what I have to do with my son and work and checking in with myself to see what it is I need that day. I always try to make "me" time throughout the day whether it’s meditation, yoga, a walk, or a bath.

       

      Having a positive attitude is important. What are some positive affirmations you say to yourself during the day?

      This is right up my alley. My entire company comes with specific affirmation cards for each product. To create healthy daily rituals of self-love. I think it is so important and once you get passed feeling cheesy, it can really change your life. I say things like, I am beautiful, I am strong, I am worthy, I am grounded, I am in my power, I am open to receive all the love and abundance in my life. I can go on and on.

      Which product is your favorite from The Golden Secrets?

      There is no way that I could choose only one. Saying that, if I was on a desert island and can only bring one thing I always tell people I would bring The Heal All Oil. The Youth Beauty Face Oil Serum and the Aphrodisiac Glow Body Oil are two of my best sellers.

      What are some tips for maintaining a glowing skin during winter?

      Hydrate internally and externally. I am also a big fan of body scrubbing. I talk a lot about this in my book, The Golden Secrets to Optimal Health. It helps get rid of dead skin cells and brings the blood to the surface which helps with stretch marks, cellulite, and removal of toxins. Making your skin smoother, more vibrant and radiant.

      What are some of the foods you eat to maintain a healthy physique?

      I don’t really like labels but I do say I am about 90% vegan. In my book, I also talk about an 80/20 diet where I eat 80% clean and 20% I do whatever I want. I also give a lot of fun other tips in that regard like just not allowing bad food in your house but when you go out it’s a free-for-all. Life is really about balance.

       

      Many readers tell us they have little time to rest. What are some ways to have a better sleep at night?

      I think the biggest factor right now is that we're all holding onto our smartphones before we go to bed and when we see the light, serotonin is released which actually helps keep us awake. So the easiest thing to do would be to refrain from the computer, smartphone or any bright lights before bed. Create nightly rituals that help you wind down, like making a hot tea or taking a warm bath in a damn room.

      We all started with new year resolutions. Can you offer some tips on how to keep up with resolutions?

      Anytime I set a goal resolution for myself I just don’t give myself the option to opt out. I just read this quote the other day and it really resonated. It said, "You have to start doing things before you’re ready." This really got rid of the idea of people having an excuse saying that they have to do something before they do something else. Just do it!

      What is your top hack for following a healthy diet?

      Slow down! Chew your food until liquid. This gives your body enough time to assimilate what it has eaten. I think there’s a misconception about how much food we actually have to eat in a day. You’re not going to starve if you don’t eat three meals with snacks in between. I am a big fan of intermittent fasting. You eat during a certain window of time. For example, have your first meal at 12 and your last meal at seven.

      If someone has just 20 minutes a day to exercise, what should they focus on?

      I love 20-minute workouts, that’s the story of my life. I’m a big fan of HIT High intensity training. Doing a bunch of different movements were you get the heart rate up. And you only do it for about 20 minutes. So instead of doing an hour on the treadmill do 20 minutes of high-intensity workout. And it’s fun to get basic with it. Jump rope, push-up, Burpee’s. Things that you can do at home.

      Jesse Golden Yoga

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      If you could travel anywhere in the world - where would it be?

      I love the islands. Hawaii, Tahiti, but there are still a lot of places I have never been, Greece and Spain are two of them that I am really looking forward to going.

      What are your favorite looks from Bikini Luxe?

      There's too many to choose! I love teeny tiny bikinis and practically live in one 24/7. It’s either a bikini or yoga clothes!

      What inspired you to start your own Blog?

      I think it was like eight years ago when I started my blog. When I was dealing with rheumatoid arthritis, it became very public because I was on the cover of the New York Times Magazine and other companies that I was working for allowed me a platform to talk about thriving with rheumatoid arthritis and how Yoga had helped me.

      Jesse Golden

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      I ended up getting tons of emails and messages from people seeking advice and wanting to know how I did it. I was unable to answer all these emails and messages so I decided to start a blog so that I could start answering and hopefully helping as many people as I possibly could.

      • Age: 39 years old
      • Lives in: Chicago
      • Career: Author, model and yoga teacher
      • Book: The Golden Secrets to Optimal Health


      Tell us about your dream collab, who is it and why?

      Oprah! 100% she planted so many seeds in my life while growing up as a kid in Chicago. There were so many things that I saw on the Oprah Winfrey show that changed my life. She is such an icon and a true inspiration who has used her platform for so many positive things.

      Girls worldwide want to do what you’re doing, do you have any advice for them?

      I think the biggest thing is just staying true to yourself and finding what your special niche is and just go with that. People love to fall in love with authenticity. Just be you.

      What’s next for you?

      There are so many things but one of my resolutions is to do more speaking engagements. Which is totally out of my comfort zone but most of my life is. I’m hoping to expand with The Golden Secrets so that I can share and help more people.

      Discover our swimwear styles inspired by Jesse Golden and read our recent fitness post on "How to Get a Bikini Body"

    • How To Get a Bikini Body

      Bikini Body

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      How would you fееl if уоu can gеt a bikini bоdу that hаѕ a сurvу figurе, slim arms, ѕhареlу wаiѕt, flаt tummу, full tоnеd buttосkѕ, and hiрѕ, аnd lоng lеgѕ? Wоuldn't you wаnt tо flаunt it аnd ѕhоw thе whоlе world whаt you've got: a bоdу that turns heads оn thе bеасh?

      Learning how to get a bikini body can go a long way to ensure that you enjoy the summer season. You have to tone your backside and belly by losing some fats and the only way to meet this end is to start working on it immediately. To guide you through the process, consider following these tips. 

      Bikini Body Guide

      1. Eat Healthy

      The first solution is for you to watch your daily diet. If you overeat or consume a lot of food types that are harmful to your body, such as sweets and junk food, not only will you be living an unhealthy lifestyle, but you may also tend to get fat more easily. In contrast, if you eat healthy and nutritious foods, such as fruits and vegetables, in moderation, your metabolism and digestion would work optimally.

       

      To have the look for a long time, it is important to drink lots of water and fresh juice. This is because it helps in the detoxification process which helps in the removal of impurities found in the system to give you supple and healthy skin that will look good all year long.

      The skin has to look natural and even and one might have to visit the tanning station to improve the look we want to have. Choose a tanning method that will stay for a long period of time to keep the new great look for longer.

      2. Increase the Level of Metabolism

      To increase the level of your metabolism, you have to eat foods every two hours from the time you wake up to 6pm in the evening. It is advisable not to eat past this hour. Through the day, drink plenty of water until it reaches 64 ounces. During the cold weather, you are supposed to eat warm food like chili and soup. Read our article on "Post-Holiday Detox Smoothies" for healthy recipe ideas. 

      3. Exercise

      To support your diet, you should also engage in physical activities. The more active you are, the faster you will burn the calories that you take in. So, these simple body movements such as walking around the block, taking the stairs, etc., are useful in helping you get a bikini body that turns heads, or a beach-ready body that you are craving for. Hоwеvеr, if уоu think уоur bоdу needs mоrе аttеntiоn аnd hеlр to trim dоwn thе flab, уоu can орt fоr a bikini bоdу wоrkоut.

       

      This exercise program should be appropriate for your body's needs. If you are having a problem with only one of the body parts that will be exposed when you wear a bikini, your workout program can focus on it, and you can put in more time and effort trimming and toning that area. Your arms, abdominals, hips, buttocks, thighs, and legs all need different kinds of exercises for each of their muscle groups. In оrdеr tо gеt a bikini body уоu саn bе ѕеlесtivе in thе роѕѕiblе wоrkоut routines that you could do.

      If уоu need tо burn fаt оr lose flаb аll ѕimрlу select a bikini body wоrkоut рrоgrаm with highеr cardio wоrkоut соmроnеntѕ at grеаtеr intеnѕitiеѕ. In contrast, if уоur focus is оnlу to hаvе уоur muscles toned uр аnd lооking firm, уоu could do a less strenuous bikini body wоrkоut program.

      4. Avoid taking alcohol and cigarettes

      Healthy Bikini Body

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      These usually cause the health of an individual to deteriorate giving them a bad look. It is also advisable to stay from anything that might stress or make you sad as this can be seen in your appearance. Try and find things that make you smile as this also helps to improve your appearance giving you a great look. In case you have bad skin, try and get creams that will work out well with your skin. Finally, it is important to find clothes that fit well with your body.

      5. Bikini Wax

      Now that you are all toned, trimmed down, and very well-shaped, you just need to put in a few finishing touches. You might want to shave or wax unwanted hair from the appropriate parts of your body. These areas may include your legs, armpits, and the bikini areas.

       What to do before a Brazilian Wax

      • Exfoliate the area
      • Take over-the-counter pain medication
      • Avoid Moisturizer


      Discover our favorite swimwear styles for the upcoming season.