3 Easy Ways To Help A Friend In Need Of Fitness

There’s nothing worse than a friend trying to convince their nearest and dearest to do something that they simply don’t have any inclination of doing. If you are chilling in front of the TV with the latest box set and an awesome tub of gelato, there’s no way you’ll be saying yes to that pal who turns up at your door lycra-laden wanting you to whip on your gym gear and attend the advanced spin class with them. While you may have a friend who could do with a health overhaul, it’s not up to you to force them to face their fitness demons. They have to want it for themselves. And even then, you can’t be all guns blazing everytime you see them, trying to coax them to a boxercise session, head to the latest raw food vegan restaurant or stop them from buying a donut like an overbearing mother. Take a look at how you can help a friend in need of fitness without alienating them in the process.

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Vices

It’s all too easy to take an authoritarian approach when trying to help a friend in need. You need to be more relaxed and remember why you are friends in the first place. Go out, have fun, partake in a few drinks, meet up over dinner and don’t look perturbed if and when they order dessert. You need to be a pal and lead by example. If you have recently quit smoking and your bestie is interested in your latest e-liquid, consider purchasing them a vape kit to help them give the nicotine the heave-ho. If you’ve both been known to enjoy a bottle of wine or two or three on a night out, go teetotal for a little while. The chances are your friend will join you to support you, not realizing that it is you turning the tables on them. Sneaky and sly, but also caring and supportive!

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Gym Buddies

Forget about turning up their doorstep unannounced and making them attend a workout with you. Instead, ask your friend if they wouldn’t mind heading to the gym with you once or twice a week to help you train for a 5k run, a hike or a cycle ride. As a pal, they’ll be more than willing to do this. As you have more fun down at the gym, you will both be more eager to attend classes, try new exercises and have a go on more of the equipment. This will aid your friend’s fitness levels, help them lose weight and ensure that they lower their risk of developing diabetes and high blood pressure.

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Food

Rather than heading out for dinner, why not encourage dinner parties amongst your friendship group. Every week you could take turns to cook up a culinary extravaganza. You could challenge yourself to invent a three-course dinner party menu for under 800 calories. By doing this you are taking on a shared responsibility and it will prevent your friend from feeling so alone in their fitness quest.

Being a good friend isn’t about showing tough love. By doing this, you run the risk of your pal not returning your calls for a while or even losing your relationship altogether. Lead by example, talk lots and simply be a listening ear. When ready, you can embark upon a health journey together and be the ultimate supportive friend.

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Advice For Reducing The Cost Of Staying Healthy

Everyone knows that staying healthy can cost a lot of money if you aren’t careful. Junk food is usually cheaper than anything else you might find at your local store, and so those who struggle will often end up consuming meals that do nothing for their health. With that in mind, there are some tips and tricks mentioned in this article that will help you to save a fortune and ensure you don’t have to break the bank to care for your body and ensure it remains in excellent condition. As with anything in this world, sometimes you have to seek some advice and use some common sense for the best outcomes.

Buy your food in bulk

Lots of people make the mistake of visiting their local store every night on their way home from work to pick something up for dinner. That is a terrible idea because you could end up spending more than twice the amount each month that it would cost to purchase the same items in bulk. So, do yourself a favor and ensure you take the time to conduct a big shop once each week. Make a list of ingredients for healthy meal recipes you find online, and make sure you leave any junk food on the shelves. As you will discover, the price of purchasing six chicken breasts is much lower than three times the cost of buying two. You get the idea, right?

Work out for free at home

Many adults waste lots of money on gym memberships every year. There is no need to pay to get in shape and work out if you’re sensible. You could purchase some of the latest celebrity exercise DVDs and try them out at home. You could even start jogging around the streets in your local area if you think that idea will work for you. There are no limits to what you can achieve if you can find the right levels of motivation and stick to your strategy. Paying $40 per month for a gym membership you rarely use is a waste of time and resources.

Get the right medical insurance package

You need the right medical insurance in place if you want to ensure you never have to spend a fortune when you visit your doctor or the hospital for health-related issues. Learn about Medicare by searching online and reading as many of the most recent advice articles as possible. You can also ask for suggestions from your local hospital or doctor’s surgery. The people working in those establishments should have all the information required to point you in the right direction and ensure you don’t overspend this year.

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With a bit of luck; you can use the advice and suggestions from this article to limit your health-related spending this year while ensuring your body remains in perfect condition. The last thing anyone wants is to become unfit and unhealthy because that could result in lots of medical appointments and severe issues further down the line. So, create your plan today and turn your situation around!

Five Ways Exercise Makes You Beautiful

If you are looking for an extra reason to exercise, or are simply lacking motivation, you might want to know that exercise is proven to make you more beautiful. You will not only get the benefits of increased energy and weight loss, but also look and feel younger and more beautiful of you work out regularly. In case you need more convincing, check out the five ways exercise helps you look your best.

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  1. Radiant Skin

If you exercise your pores and increase your body temperature through exercising, you will benefit from radiant skin. Through sweating during exercise, you will detoxify your skin. Your face will appear more radiant, fresher, and smoother. If you would like to skip the next cosmetic treatment or exfoliating, you can simply do some HIIT exercises to get the same results for free.

  1. Better Posture

Our posture is supported by muscles, and the more you exercise them the better your body will look standing up or sitting down. If your lower back muscles are not strong enough to keep your spine straight, you will not only develop pain, but also walk differently. Working out on the squat rack can strengthen your back, neck, and shoulder muscles at the same time.  Women who often wear high heels can benefit from exercise the most, as they will have stronger spine muscles and calves to keep them in the right posture walking and standing.

  1. Detoxification

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It is also important to note that exercise releases some hormones and minerals that help your body flush out toxins. Not only from your skin, but also your internal organs and the invisible places. As you usually drink more water when you work out, you will help your body stay healthy for younger. A healthy body, in turn, looks and feels better.

  1. Visceral Fat Reduction

While most people start an exercise routine to get rid of the surface fat and “love handles”, working out and increasing your heart rate, exercising different muscle groups can also help you reduce visceral fat, surrounding your internal organs. This fat is invisible and can cause several health issues and digestive problems, even diabetes. If you can reduce your visceral fat, you can have healthy organs that will be able to release antioxidants faster.

  1. Goodbye Cellulite

If your main goal is to increase your self esteem, and you are unhappy about your cellulite, you might want to know that antioxidants and hormones released during exercise can tackle the problem. While creams and supplements exist to deal with cellulite, there is nothing quite as effective as working out vigorously for an hour or so three times a week. You will see a difference in just a couple of weeks, and your skin will feel stronger, firmer, and more flexible than if you were dieting only.

People work out regularly for many reasons. Some would like to live longer, others want to look better and feel more confident in their skin. No matter what your motivation is, you must know that exercise makes you beautiful in many ways.

Healthy Living: How You Make It a Lifelong Habit

Everyone knows the importance of exercising and that we should all do it a certain amount of times per week, but so many people don’t keep it up. It doesn’t take a genius to figure out what they should do to stay healthy and make your life last longer and make it a better quality life too. Why don’t people stick to these things that they know will benefit them? There can be so many reasons, but it is mainly because they don’t make it a lifelong habit. They might start a diet that is tough, consuming almost no calories but these kind of eating habits won’t sustain them forever so they go back to having fast food every night. There are some ways and changes you can make to your life that will give these good habits the best chance they have of sticking. You can’t view exercise as that awful and painful you try and make yourself do once in a blue moon, although it might feel like that at first. Here are a few ways you can help these healthy habits become a part of your life, giving you the best chance of a longer, better quality life. Read on to find out how you can change your life for the better, and make them healthy lifestyle choices stick. Be prepared to discover the healthy and happier you.

Find an Activity You Enjoy

Some people love running or jogging, but for many people, these traditional activities just are not for them. If you are trying to kick some bad habits and become healthier, usually people think jogging is the only way to do this. Yes, running is a great way to burn fat, but it is not for everyone. Just because running is not your cup of tea, doesn’t mean that there are loads of other great activities out there for you. Running can be a lot of stress on your joints and knees if you are older or are carrying some extra weight. So what else can you try?

The more easily accessible activities would be things you can find at the gym, so the cycling machine or even start up swimming which is amazing for your heart and lungs. If you are suffering from some injuries then swimming is something you should consider. You can still get worn out and use your cardiovascular system with far less stress on your muscles and joints. There are so many things out there for you to try though. There’s kayaking, bouldering or rock climbing, mountain biking, rugby, football, hockey, hiking or weightlifting. Just because you don’t enjoy running doesn’t mean there aren’t loads of other fun activities for you to try out. No matter what your interests are or what you like doing, there is an activity out there that you will enjoy. If you are going to make exercise a lifelong habit then finding something you enjoy is essential, so you will want to come back and try it out again and again. There are so many activities you could incorporate into your lifestyle, so find something that works for you. Trying out new things is essential, and it is always fun discovering things that you love.

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Get Inspired By Others

Getting inspired and seeing what you can achieve is always a good way to make your healthy habits stick. Seeing how others have changed their lives for the better sometimes helps us with our own lifestyle choices. Knowing that others are on the same path as you and seeing the struggles they have come up against is always fuel to do better. Why not check out a Cycling blog like this https://davidonbike.com and see if you can get inspired to get in the bike yourself. Following blogs or Youtubers can also educate you on your new found sport or activity, and you can learn so much more about the new activity that you love. Watching others achieve their goals and seeing the positive impact it can have on their lives is the best inspiration for anyone. If you are thinking of trying something out or you want to learn more about something, make sure you get inspired by others. This is a great first step to getting involved in the fitness community, and you never know, you could inspire someone else one day.

Find Food You Love

Every healthy lifestyle is a mixture of what you eat and what you do with your body. Just like you have to find the right exercise and physical activities for you, you also have to find food that you enjoy as well. These aspects of your healthy lifestyle go hand in hand and they are nothing without the other. Although there are healthy foods you can eat, and you should cut down on fried food and fast food, there are plenty of healthy dishes that you will grow to love. Finding the right meals for you is essential and there are amazing dishes from all over the world for you to try. Healthy foods often mean cooking them yourself and not buying ready meals that come with loads of preservatives. Remember the main categories you should include in each meal: protein, vegetables and carbs. If you stick to this you can’t go too wrong.

Although you should always try to incorporate whole foods into your diet there are certain foods you should try to have less of too. This would involve red meats and dairy products. One of the healthy diets would be the vegan diet as cutting out lactose and meats improves your gut bacteria, lowers your cholesterol and has so many other benefits. If you suffer from diabetes or many other illnesses this diet can help. If you don’t want to commit to the full vegan lifestyle getting your protein from plants, cutting down on dairy and eating plenty of plant-based food will improve your health and fitness. Having a good diet is key to improving your fitness and will help fuel your body to make so many gains with your fitness. You will notice your energy levels go up and your body will feel more active and agile when you work out too. There are plenty of healthy dishes out there that you will enjoy. Make sure you try lots of new recipes out and find out something that you love.

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Educate Yourself

Educating yourself is essential to making sure your healthy lifestyle habits stick. Although we know generally what foods to eat and other basic information, when starting a healthy lifestyle it is good to learn about what you are doing and putting into your body and why. There can be quite a lot of misinformation as well as useful information out there, so knowing what is good information and what is not good information can be useful when building those healthy habits into your everyday. There are plenty of ways to learn about what you can eat and what you should eat less of. Again there are so many blogs and free information on the internet, as well as loads of books on the subject you can order too. Learning about what you are eating and why you are eating it is a great way to start your new lifestyle. You don’t need to restrict your carbs severely and you don’t need to eat a perfect diet all the time, but creating healthy habits should be everyone’s goal in life.

Find a Community

This is a great way to make them healthy habits stick. Finding others to practise or exercise with is one of the best ways to keep it up. Even if your partner or friends don’t have the same habits as you, you can find people who do. Finding a fitness community or club can be a great way to keep up those healthy habits. Forming new relationships is much easier than you think and will encourage you to carry on with your healthy lifestyle choices. You can do this in so many ways from joining a fitness class, a sports team, a running group and simply talking to others at the gym. Your healthy lifestyle does not have to start on your own, with inspiration, a community and an online community you never have to go at it alone.

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Here are just a few ways you can help make those healthy habits stick for life. You don’t have to be perfect, and no one is, but forming healthy habits is super important. Enjoying what activities you are doing and the food you are eating is essential, and there are plenty of healthy lifestyle choices out there that you will enjoy. Finding what works for you and what is right for you is the best way to do it. Also remember you never have to go at it alone, and finding people in your community and forging healthy lifestyles with them can be fun as well as a great way to spend your time.   

What Will Help You To Lose More Weight: Diet Or Exercise?

There are plenty of reasons why someone would like to lose weight. Whether it’s to fit more comfortably in your jeans that are a little too tight, become more defined and toned, feel more comfortable in their own skin – some may even be losing weight in order to meet the requirements for weight loss surgery. If this is the case, Dr. Steve Tersigni, founder of Bay Bariatrics Weight Loss Surgery Center, says that the qualifications for bariatric surgery are basically the same for all procedures, meaning that no matter your destination, you will still find handy tips in this blog to help your journey along. Regardless of the reason why you want to lose weight, there are some simple tips and tricks that will help everyone’s journey, regardless of their starting point.

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Realistic Goals

Your overall goal may be to lose four stone, but that can seem like an overwhelming and monumental goal, especially when you are only just starting out. Breaking down the main goal into smaller fortnightly or monthly goals can help everything to seem a lot more manageable, and give you small achievements along the way that will motivate you to keep going. It is recommended that you lose between one and two pounds per week to ensure you are losing weight at a healthy and sustainable pace, helping you to keep it off for good.  

Calorie Intake Deficit

There are plenty of myths out there that have been widely discredited by industry professionals, however, some still seem to be trending. Barely eating anything and starving yourself may make you lose weight at first, but you will gain it straight back as you start to eat properly again. On the other hand, going hard at that gym and then settling down to a Mcdonalds every night won’t help you to lose weight either, let alone reach your goals. Whilst it is important to focus on both your eating and exercise, it is essential that you do not cut anything out of your diet. Those previously mentioned myths happen to contain advice like cutting out carbohydrates, sugar, gluten, dairy etc. from your diet will make the weight fall off with no other encouragement. However, to healthily lose weight and create a balanced lifestyle, all of the food groups are important. The five food groups are fruit, vegetables, meat, dairy or dairy alternative, and grain/cereals. These should be represented in almost every meal you consume. The amounts of each group you need are dictated by your macronutrients, which are carbs, fat, and protein. It is recommended that your diet is made up of 50-60% carbs, and around 20-25% of protein and fat. Having all of these is essential for helping your body to function properly, ensure you receive all your minerals and vitamins, and therefore contribute to your weight loss. Carbs are not your enemy, but your fuel to get up off the sofa and burn some calories. The only way to lose weight is a calorie intake deficit, meaning you burn off more in a day then what you intake. Intuitively eating – only eating when you are actually hungry and not just bored – and regular exercise is the best way to achieve this.  

Exercise That You Enjoy

To lose weight, contrary to popular belief, you don’t have to get on a treadmill and run until you can’t feel your legs. You can actually do something you enjoy. Now you may be thinking there is no exercise you could ever enjoy as it can be gruelling, especially if you are unfit. But have you looked at all your options? HIIT is short high-intensity workouts that will fit easily into a busy schedule, and weight lifting burns more calories after you have worked out due to the energy your body uses to repair muscles. If you have tried both and hated them, there are group exercise options like Zumba and Yoga, or you could even ask a friend if they would like to take up a new hobby with you. There is swimming, badminton, dancing, tennis, netball – all great activities that will burn calories while you enjoy yourself. It really is a case of trial and error – if you don’t like something, try something else. Do your research and find out what activities and facilities are local to you for you to try. It is important to find something you enjoy so it doesn’t feel like a chore to exercise. When you enjoy something, you are more likely to stick to it and start to see results.

If you are hoping to lose weight through the start of 2018, hopefully, this has given you a few tips and tricks on how you can best achieve your goals. Best of luck.  

Restore, Revitalise and Relax: How To Feel Fabulous With Food and Fitness

You stare into the mirror each morning and you aren’t happy with what is standing in front of you. Everyday you inspect your curvy hips, wobbly thighs and squishy cheeks. Overcoming these insecurities will never be easy. We all have hang-ups when it comes to our bodies, but often we don’t realise that they are what make us fabulous. You should never what to change who you are, but it is important to be healthy. I bet you didn’t know that most of the things you don’t like about yourself can be tweaked and tightened up in a flash. No surgery or drastic diets needed, all you need to do is adjust your lifestyle little by little. The beauty will shine out from within and you will feel goodinstantly. Start today and use food and fitness to live a brighter life.

Glamourous and Glowing

You’re skin look dull, tired and full of blemishes. You can’t remember a time you woke up and felt flawless and free of make-up. Did you know that food can influence the way your skin looks and feels? It doesn’t matter if you’ve invested your savings into the most expensive, premium skincare brand on the market; if you aren’t feeding your body the correct nutrients your skin will suffer.

Make sure you incorporate skin-plumping foods into your diet, such as avocados and fresh salmon. The rich, good fats in these foods will feed your skin from the inside and give you a glow in no time. If you’re suffering from inflamed zits or skin blemishes try starting your day with a hot mug of water with a slice of fresh lemon. Lemon contains antioxidants that will instantly relieve your skin of bacteria causing blemishes. Blueberries are another amazing antioxidants so try and get these into at least one of your meals each day. Make sure you’re drinking enough water too to keep your skin hydrated and your body functioning well.

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Fuel Your Fitness Regime

You might have started a new exercise plan which promises quick and easy results, but you’re just not seeing on yourself. You’ve been sticking to it religiously and your body just doesn’t seem to be responding. No matter how hard you’re working in the gym, you need to complement that hard work with the correct nutrients. You need to feed your body the correct products at the correct times in order to see those results in the gym.

Before you head to the gym try and make sure you’ve had some form of complex carbohydrates, this will fuel your body with the energy it needs to work hard in that spin class. You could have organic porridge, wholemeal toast with peanut butter or even some Greek yogurt with homemade granola sprinkled on top. Don’t be afraid to eat carbs, they are you friend if you’re going to the gym! After a hard workout your body will need adequate supplements to repair its muscles. You’re going to need high protein foods such as eggs, lean meats and green veggies after you hit the gym. If you’re opting for a smoothie try adding a supplement of protein powder for an extra boost of muscle repairing formula. If you are consuming protein powder and building muscle you’re more likely to feel leaner and more energized. So if you’re looking to lose fat and gain muscle this would be a great idea for you.

Be Kind To Yourself

Stop beating yourself up for skipping a gym class or indulging in a slice of cake at your friend’s birthday. We all have a life and we should be allowed to live it to the fullest without consequences. Life is about balance and as long as you are having healthy meals and exercising often, you should never feel bad about giving yourself a treat. We all have goals we want to reach, but try and make them tangible. Stop looking at numbers on a scale or measuring tape for a start. Try and set goals such as, fitting into a new pair of skinny jeans, rather than reaching a certain weight. You will never truly know your weight as it fluctuates so much throughout one day. Do yourself a favour and throw away the scales, they are not your friend!

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Mindful Movement

Stop snoozing your alarm in the morning and start your day peacefully. Forget the rushing around and barely brushing your hair before you leave for work or college. Start your day with a relaxed mindset and your body will feel happier straight away. Practice yoga and meditations for a few minutes each day to allow your mind to escape to a world of calm serenity. If you’re unsure where to start, there are tonnes of awesome apps which can help you to start up a routine of meditation and yoga. Deep breathing techniques and calming poses will help your body to reset. You will see a noticeable difference if you suffer from anxiety and you will feel stress free as soon as the day begins. Give it a go and try it with a friend if you need a little helping hand.

Revel In Relaxation

Always allow yourself time to relax and recuperate after a stressful situation. Maybe you have a crazy deadline to meet at work or you’ve been staying up late working on a project. If you have a long, hard stint of work today make sure you can see the light at the end of the tunnel. Reward yourself and you will feel more motivated to get to the end.

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Try Something New

It’s always fun to take up a new hobby or pursuit. Whether it’s a new sport or healthy recipe, it’s a great idea to keep you occupied and get your body into gear. The chances are you’ll make a new friend or even start up a hobby that develops into a career. Don’t be afraid to give anything a go and get the moral support you need from your friends and family.

Don’t delay in starting your health and fitness journey today. Your body will feel the love it deserves and as long as you’re living a fulfilled and happy lifestyle you’re definitely on the right track.

Do These Things To Feel Good Every Day – They Really Work

Feeling good every day can be a little tough for some. Some people are born with a naturally happy disposition, while others have a sort of middle set point that tends to lean towards the grumpy side more often than not. Which one are you? If you’re reading this, our guess is you don’t feel as happy every day as you’d like to.

If you want to feel good every day, here’s a few things you can do to change that. You may resist trying them out, but trust us, they really work!

Meditation

No, it isn’t just buddhist monks who use meditation. Monks use meditation to reach enlightenment, but using meditation to be happier is more than possible too. All you have to do is get into the habit of doing it for a few minutes each day. It can be tough to sit there doing nothing at first, but after you’ve kept it up for a couple of weeks, it’ll become second nature. There are many apps out there that can help you, including Calm and Headspace. Aiming for just 5 minutes a day is fine at first. Slowly build yourself up until you’re doing around 15 minutes. It’s up to you whether you want to spend even longer – some like to make their meditation practice up to an hour!

Exercise

Exercise in the morning will make you more productive and focused throughout the rest of the day, and you’ll be happier thanks to the endorphins that you’ve released. You could go for a walk, a quick jog, do a bodyweight HIIT session, or use weights to get your workout in. There are all kinds of workouts you can try out on YouTube and sites like Fitnessblender, so you have no excuse.

Nutrition

The food you eat can make you feel better or worse. Eating nutritious food that the body naturally craves is a great way to feel better. Eating junk is obviously going to make you feel like junk. Those who eat junk often experience a slump in the afternoon, making it tough to concentrate and get anything done. You don’t have to eat clean or forbid yourself from enjoying treats, but you should make smart choices the majority of the time.

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Nap

Taking naps is a great way to safeguard your health and feel happier; many successful people take a nap for 20-30 minutes a day to help them top up their sleep and feel more productive in a flash. Make sure you set an alarm, though, so you don’t end up sleeping for too long and suffering from inertia. Then you’ll find it impossible to get up! If you nap at home, make sure your bed is suitable. It should be comfortable, with the right kind of pillows and mattress. You can learn about the different kinds of mattresses online. Find more about Mattress-Guides.net and you’ll be able to ensure your environment is suitable for both napping and quality sleep. It’s a good idea when napping not to get under the covers, and use a thinner blanket instead so you don’t fall straight into a deep sleep!

Help somebody else

Helping others is a much faster way to feel happier than helping ourselves. Seriously. Why not pay it forward in a coffee shop? Simply smiling at a stranger will make you both feel good too!

Running Injuries That Are Easy To Avoid

Running is a great way to stay in shape and it doesn’t come with a lot of the same dangers as competitive team sports, but that doesn’t mean you can’t injure yourself. Runners have their own set of risks to deal with and if you don’t run with good form, using the right gear, you could put yourself out of action and it’ll take a while to recover. There are a couple of injuries that runners often fall prey to, here’s what they are and how you can avoid them.

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Plantar Fasciitis

This is just a fancy name for an inflammation on the bottom of the foot. It usually gives you a sharp pain in the heel or the arch of the foot. It can be a slight annoyance but if you leave it untreated for too long, it’ll soon become incredibly painful. The two main causes are overworking and lack of proper footwear. If you haven’t got proper running shoes on, you won’t have enough support and you open yourself up to injury. Choosing the right one is a bit of a minefield but if you check out the Running Shoes Guru you’ll find plenty of great reviews to help you find the right ones. Good support should stop you from getting Plantar Fasciitis, as long as you aren’t running too often.

It’s tempting to get out and run every day when you’re constantly competing with yourself and trying to smash your best time. But you’ve got no chance of beating your record if you can’t run at all. Even with the best running shoes, your feet can only take so much. If you overwork them you’ll almost certainly end up with problems, so always take a couple of days off throughout the week.

Achilles Tendinitis   

This one is the Achilles heel of runners everywhere. All it means is that you’ve got inflammation in your Achilles tendon. It takes a long while to heal because there isn’t that much blood flow to the area so preventing it is vital. You’ll get pain around your heel and up the back of your foot, there’s also a lot of swelling that can make it unbearable to walk, let alone run.

Tight calves are one of the main culprits of an Achilles injury because if your calves aren’t taking enough of the impact, it all gets put on the Achilles tendon. If you overtrain and your calves are suffering because of it, you’re likely to develop an Achilles injury. You’re also at risk if there are sudden increases in the intensity of your training. If you’ve decided that your current training regimes just aren’t pushing you hard enough, you’ll want to take things up a notch. But if you go from running twice a week to five times a week and increase the distance at the same time, you’ll hurt yourself. Always increase the intensity gradually over a few weeks and you should be fine.

Iliotibial Tendon

This is a tendon that runs from your hip to your knee and there are all sorts of ways that you can damage it. If you’re feeling a sharp stabbing pain in the side of your knee when you run, that’s a sure sign of an IT injury.

Running downhill a lot is one of the causes because the angle of the incline puts extra stress on your IT. When you run, you usually run with a slight lean, even if you don’t notice it. Running on different sides of the roads helps you to balance it out a bit but if you’re always taking the same route, you could be putting extra stress on your legs. Changing up your route to cut out hills and run in different directions is the best way to avoid an IT injury.

Runner’s Knee

If you experience a dull ache under the kneecap whenever you run, you’ve got runner’s knee. It’s caused by different things in different people but there are a couple of common causes. Not wearing proper footwear is one, but that can be said of pretty much any running injury. Running on uneven ground is another big cause of runner’s knee that can be solved fairly easily by changing your route or buying running shoes with a spongier sole. If you’ve got weak quads or hips, your knees are picking up all the slack.

When it comes to sorting the problem the bottom line is, don’t run if it hurts. Try new footwear and always put an ice pack on it when you’ve got pain.

Most running injuries are caused by overwork, bad form, and lack of proper footwear. If you know what you’re doing and you invest in the right gear, you should be fine.  

Things to Consider Before Investing in Expensive Gym Equipments

Gym equipment

Gym equipment is not cheap by any means, and just for start up at home equipment can cost you a few hundred dollars. No one wants to invest a huge amount of money and then see it waste away on equipment you rarely use or equipment that has to be upgraded. Here are a few things you should consider before choosing to invest in any expensive gym equipments.

Budget

Before you choose to even start looking into workout equipment you should always set a budget for yourself. Gym equipment can range from high to low prices for the exact same features, thus making it difficult at times to choose between models.

For example if you plan on buying a treadmill, you can find many that are cheaper and offer less functions than others, however you can also find higher end models that offer LED screens with TV, apps, etc. These are some examples of cheaper treadmills that still are effective.

Features

Before even beginning to look at all the type of fancy features offered in recumbent bike models, make sure to have a good idea of which features you value more. Do you want basic functions with minimalistic features? Do you want a higher end equipment that includes extras like a fan, HD screen, and app customization and tracking?

Remember the most important aspect of gym equipment is going to be its effectiveness, not its features. There’s no point in investing in a piece of equipment because it looks fancy and can perform more functions than it’s meant to do. It’s no use to buy a piece of equipment if it’s going to fail at what it’s meant to do.

Gym membership

Sometimes investing in equipment for at home use can be more trouble than it’s worth. Getting a monthly gym membership might be more ideal for your individual needs.

If you keep racking your brain struggling to decide what budget you have, and which features you want, you can easily take these considerations out by purchasing a gym membership that includes a variety of different equipment.

Gym memberships can also range from high end to low end, but are most likely going to have a range of workout equipment options for you to use. An added benefit with a gym membership is that you may even be opening yourself up to a bigger variety of equipment than you would originally have if you were to personally invest, and also open yourself up to classes.

Usage

There’re almost 0 reasons to invest in a piece of gym equipment you’re not even going to use it on a regular basis. Think about your fitness goals, are you going to want to prioritize cardio over strength training? Does the equipment you want to invest in have a longer or shorter time span use?

Maintenance

Not all equipment is going to require maintenance, however occasionally you’re going to run into gym equipment that will have to be replaced or maintained.

A few examples of this is like a recumbent bikes band need to be replaced depending on the make and brand. Stretch bands can lose their effectiveness and resistance over time. Basically, if the equipment has any bolts or screws, those also may need to be tightened on a regular basis.

So just make sure before you purchase equipment that you know what type of maintenance it needs. Sometimes these fixes will have to be sent in instead of being manually done by yourself. These issues are always going to end up in extra time, effort, and money.

In conclusion

Thinking about all these expectations before you purchase any equipment is going to save you a lot of trouble in the long run. Many people fall victim in believing that spending more money is better, more features result in better longevity, and that every equipment is built equally as long as they fall in the same price range.

Taking all these factors into consideration will not only save you a bunch of struggles and frustrations, but will also save your wallet from falling victim to many commercial gimmicks that try and tempt you to shell out more money for what something is not worth.

I’m James Hood from FitnessAbout.com. I’m a vegan bodybuilder. I believe in holistic development. I believe in workout body and as well as mind

Baby’s Starting School! Careers For Moms At A Loose End

It feels like you’ve blinked and opened your eyes to a very grown-up little boy or girl. And if they wear a uniform to their school, it can seem even more shocking to see your baby ready to take on the world! Starting school is such an enormous milestone – perhaps more for mom! So what are you going to do once you see them into their new classroom? Here comes the culture shock…

The house now stays tidy for six hours a day, and there is nobody home but you. You might spend the first week (or day) enjoying being a lady of leisure. Unfortunately, boredom soon sets in. Six hours is a long time not to be doing something productive. So why not consider a new career?

Most moms like the idea of taking their little ones to school and picking them up as well. That usually puts any full-time work out of the picture. Part-time work is rarely fulfilling or mentally stimulating, and the pay can be very poor. If it’s a career you’re looking for, you might find more interest in working for yourself. Many moms juggle babies and toddlers with personal projects that gradually build up the pace to become a fully fledged business. There is nothing stopping you getting started now, with the advantage of six hours of peace and quiet to help you. So what are your options?

Fitness Instructor

Having kids takes a toll on your body. If you’ve managed to take care of yours, you might be just the sort of inspiration other moms need to help them. You can achieve your prenatal fitness certification when you sign up for a course like Moms Into Fitness. This gives you a rounded education and training to help women stay fit and healthy during conception and pregnancy. You’ve done it all before, so you can help alleviate those birthing fears. You can even support moms after birth to get their pre-pregnancy shape back.

 

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Taking on a career like this requires patience and great communication skills. You need to be the type of person that people find easy to talk to. There are obviously many embarrassing topics to cover, so sensitivity and discretion are essential. If you love taking care of people and find giving advice to be a natural path for you, then this could become the perfect career. It’s really easy to fit around school hours, and you can even do it from home with the right insurances and licenses. Perfect!

Alternative Therapies

If you’ve ever explored alternative therapies as a way to improve health and stay well, then why not explore ways to become a qualified therapist? There are so many different areas you can cover, but you might already have your preferences. Pain and mental health are the biggest problems many of us suffer from time to time. Medical assistance can be slow, and it can be costly. In the meantime, it makes sense to seek out self-help or alternative therapies that can address the cause, not just the symptoms.

 

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Medicine too often targets symptoms when a holistic approach looks at the reasons why the body is reacting the way it is. If you believe alternative therapies could benefit certain conditions, why not become a certificated therapist? You might convert your garage or dining room into a private practice. You could even rent space in a nearby clinic. Again, you’re in charge of appointment times, and you can manage the business yourself. Ideal!

Write A Book

If you’re a creative soul, then why not pen your first novel? Even if you’ve never written before, it’s not too late to put your fingers to the keys and start typing a story. Some authors just keep typing until they feel the story is over. Others meticulously outline the plot. They create entire life backstories for the characters and choose poetic language to tell the story. It doesn’t matter what kind of author you might become. And whatever ends up on the page can always be refined and edited later.

 

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If you’ve got a great story idea, or even a rehashed one, give writing a go. You can even self-publish when it’s all done thanks to services like Kindle Direct Publishing. If you fancy printing it or turning it into an audio book, there are cheap opportunities to do that for yourself too. But until you get to the keyboard, you can’t do any of these things! Follow famous authors on Twitter, read a couple of books, and see where your imagination takes you.

Private Tutor

There are plenty of ways to become a trainer or educator. Decide whether you like to tutor people in person. Then you might choose between individual tuition or group teaching. Next, pick your topic of interest or specialism. If you’re a fast learner, you might be able to become a competent teacher in several subjects or areas. Finally, decide on the course title. Now you have plenty to get you started, here is how to structure a course of education:

 

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The title will determine the overall objective of the course. It tells participants what they will learn about. To get to that point, you need to take them on a journey of learning. This starts with what you can assume they already know. Then it moves step by step from the known to the unknown. Solidify and confirm that step of learning before you move from that to the next unknown concept. Choosing an order of activities and tasks should help you determine each of the steps needed to get to the overall objective of the course.

Breaking down a scheme of work for teaching a subject is just the beginning of your teaching activity. You also need to develop tests, activities, and coursework to help participants solidify their learning. Try not to knowledge dump. Instead, take your time to impart the key facts with interesting techniques. This maintains motivation and engagement. Teaching is a practice. Try writing a Udemy course, or offering private tuition using Skype. Perfect for choosing your own hours and pay rate.

Life Coach

If you’ve dug yourself out of a few holes in the past, then chances are you’ve got self-motivation that others will look up to. And if you’re pretty good at scheduling and getting organized, then you might be the perfect person to offer their services as a life coach. Life coaches help people that feel they’re stuck in a rut or under-achieving. There are many areas in life where people can feel disappointed with their lot. They include:

Personal Fitness

Personal Health

Career

Relationships

Home

Personal Satisfaction and Happiness

Sometimes a client may come to you without being fully aware of why they feel quite so stuck. It is your job to unravel the key issues and help them find a structured and productive lifestyle that satisfies them. This could include a mixture of talk and activities with your client. You might provide a number of eBooks or handouts to help them clarify their thoughts, goals, and ambitions. This can be quite a hands-on job, but, again, you can choose your own hours.

 

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You might go jogging each morning with one client. Then in the afternoon, you might be organizing another client’s wardrobe or storage unit. The next one might need some self-confidence coaching. And another might look to you to help them develop their career. This could be one of the most varied jobs you ever did, but it can also be one of the most rewarding.

Online Business Ideas

Now you have some quiet time in the house, you might be keen to explore some of the opportunities you could pursue online. The choices are endless, but most moms like the idea of blogging. It gives you a platform to vent, create, advise, and explore different ideas about any topic you like. You should have good writing skills and be quite handy with a camera. Blogs take a while to become established and popular enough to monetize, but there is always earnings potential there.

 

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If you like the idea of owning your own store, but you don’t have a lot of capital to set up in the mall, why not have an online store? The easiest way to get set up is to use a drop shipper service. This means goods are shipped by a warehouse business on your behalf, so you don’t need stock at home. They often give you a white label website with current stock levels so you could have a ready-made store with a click of a button!

There’s no need to sit around at home waiting for the clock to go round. Many moms start their own businesses or forge careers in those few short hours their kids are at school. There are many options and many remarkable women you can follow for more advice. Which of these career options might you choose? Have you made a move back to working life?