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.


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 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.


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.


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.


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.


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!


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.


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.

Make A Bang Up Job Of Toning Up

Sometimes it can be the easier task that we are given, that is the more difficult to do. We see this phenomenon when trying to tone up as opposed to attempting to lose a lot of weight. Maybe it has something to do with having to have more commitment to a bigger, task. So when you do get going, you have enough moment to keep going? But whatever the reason, it’s true that some people can really struggle to get tuned up for the summer months. But it really doesn’t have to be that way. Read on to find out more.



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Working with weights


One of the first thing that jumps to mind when we need to tone up is to start working with the weights. Weight like dumbbells and kettlebells are a cheap and effective way of toning up our muscles, and they are often available in gyms for this purpose. Which makes it pretty easy to get in shape.



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Of course, it not just about the equipment that you use but also the technique. For example, kettlebell workouts include swinging the weights to make them more effective and help you to strengthen and tone all of your muscles and ligaments.


Vibration plates


Another, fairly modern development in the area of toning up is the vibration plate. Popularized by many celebrities including Madonna and Victoria Beckham, this is a raised platform that you stand on while working out.


The platform vibrates, making any exercise you do on the plate much harder and so more effective to the muscle group that you’re working. There is alls sort of vibration machine workouts that you can do including squats, step ups, and kick backs, and you can even get a machine for your very own home, which make this sort of exercise very easy to do daily.




Of course, we cannot discount the power and effectiveness of simple stretching when attempting to tone up our muscles.


You can follow along with an ordered routine on Youtube, or from a fitness DVD. Or take a class that is based around stretching and holding poses such as Yoga or Pilates.



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Although it is good to remember that, even though they are similar they are not the same. Yoga is an ancient practice designed to make the body flexible and quieten the mind to allow a long period of meditation.


Whereas Pilates is a modern activity design to strengthen the core and other muscle groups through body weight and resistance exercises.  


Bodyweight exercise


Talking of body weight exercise, this can also be seen as a separate category. This is because many people partake body weight exercise but in the form of pilates.



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The basics of this activity are that you use your body’s own weight and resistance against itself. Thus strengthening and toning your muscles.


It is particularly popular because you don’t have to invest in a lot of fancy equipment to do it, and it can be pretty much done anywhere from your home to a hotel room, a beach or even at the office.






Beyond Your Health – Working Out To Sculpt And Tone

We all know we need to be active and exercising about five times a week. It’s a bit tricky fitting all that in though. Being healthy simply isn’t an easy thing to achieve! You need strict diets and grueling workouts, right? It all depends on what you’re trying to achieve. If you’re looking to adopt a healthier lifestyle, then changing your daily habits for life could be the toughest challenge. But what about improving the appearance of your body? Can sculpting and toning be a healthy option too?


Yes. Any activity that moves your body is going to be beneficial. Even gentle stretching boosts the circulation, warms the muscles, and keeps your tendons, joints, and skeleton mobile. Think of it as the first step towards a healthy body. Of course, if your activity happens to tone the muscle at the same time, then that’s an added benefit! So what kind of workouts are best when you’re focusing on a more sculpted look?


Stretching is always the first thing to tackle. If you want to do anything with your muscles, you need to get the blood flowing to them, so they won’t overstretch as you work. It’s best to stretch everything if you can, but if you’re short on time, make sure you’re focusing on the muscle group you want to work.


Thanks to Pexels for the pic


Now your muscles are warm, you can start selecting the best exercises to tone them. If you don’t want to bulk up your muscles, stick with lighter weights. Using hand weights is a great way to give the arm, back and shoulder muscles a little extra work, without bulking up. Gentle reps and rotations can help you tone the forearms as well. Keep your posture strong and straight while you work, controlling your core and your breathing.


If you’re wondering how to get a bigger butt, then consider what positions your body is in when you’re using those upper legs. Squats, or standing and lowering to sit, are one of the best approaches. They’re not always popular though. Instead, get down on all fours on your workout mat. Be aware of your core and use it to help you retain your straight back and balance. Now straighten and lift one leg up and behind you. Don’t let your head hang or neck tense as you work. Try ten repetitions on each side.


Love those slender ankles and defined calves? Believe it or not, rollerblading or skating can be excellent for ankle strength and definition. If you’re not keen on donning your wheels, a simpler approach is to stand with feet together. Then raise up onto your toes and lower slowly. Focus on the sensation in your lower calves as you do this, and use your core for good balance.


Sculpting and toning the muscles that others see can help boost your confidence. Most importantly, it can help keep those muscles healthy. They will be strong enough and flexible enough to support your body through all the different activities you enjoy. And they look pretty good too!


Stay Hydrated In The Heat With These Four Simple Tips

When the weather hots up in the summertime, it is so important to make sure that we stay hydrated. Now, don’t get me wrong; it is important to stay hydrated all year round. But it is especially important to stay hydrated in hot weather, as we lose more water from our body when it is warm. So if you’re going to be doing about your daily business, as well as exercising, then you need to be drinking more water than ever. But are there any other things that we should be doing to make sure that we stay hydrated? Here are a few ideas for you.




Eat Food High in Water Content


While drinking lots of water is important, you can help yourself by eating plenty of fruits and vegetables that have a high water content. Plus, as they are fruits and vegetables, you’ll be getting a vitamin or antioxidant boost from them too. The best fruits to look out for and consume plenty of are things like watermelon (or any melon in fact), as well as grapefruit, strawberries, and pineapple. There are lots of veggies to consume that have a high water content too. Tomatoes, cucumber, zucchini, cabbage, lettuce, and broccoli all have a water content of over 90%. So it is no wonder that we crave salads in the heat. Have one with lettuce, cucumber, tomatoes, strawberries, and a glass of water, and that will be a great meal.


Juice Your Veggies


As has been just said, there are plenty of veggies that have a high water content. One way to make sure that you get all of that important water but with the nutrients that come from the veggies is by juicing. Juices are different to smoothies because they just take the juice and you’re left with some pulp, unlike a smoothie that will include it all. So alongside drinking plenty of water, you could mix things up with a kale and cucumber juice from time to time, for example.




Use Ice


Ice is, you guessed it, made of water. But consuming it in different ways just makes it easier to get hydrated, without having to drink gallons and gallons of pure water. I know a lot of people like to chomp on crushed ice, so that is a good way to feel like you’re eating something, as well as helping your hydration. You could also make things like Hawaiian ice as a treat, with some fruit puree for the sauce or syrup, as well as make yourself some frozen popsicles using water and fruit. There are a lot of ways to use ice to keep hydrated and keep you cool.


Limit Your Alcohol Intake


It can be tempting to drink cocktails all summer long in the sunshine. But alcohol is actually dehydrating, and you get a hangover because you’re dehydrated. So where you can, limit how much alcohol you are consuming. It is a good idea to have a glass of water alongside an alcoholic drink to help to keep you as hydrated as possible.



Getting The Peach You’ve Always Wanted!

So many women no longer focus on being ‘skinny’. Now, the goal is to have a super perky ‘peach’ that looks amazing in both dresses and jeans. Some people think that it’s down to genetics, but the truth is, anybody can get an amazing peach. Read on to find out how!



The only way you’ll permanently change the shape of your butt is to exercise it. There are so many exercises out there that could help you to give it a lift and some shape. Hip thrusters, lunges, squats, and the leg press machine in the gym can all help you to perk up your butt. The trick is to make sure you’re using a challenging weight for about 10 reps, otherwise, you’re not going to see much difference at all!


If you have a flat butt, then starting out by eating a lot of healthy foods can help you to build more muscle and shape!


Wear The Right Clothes

The clothes you wear can actually create the illusion of a perfectly rounded peach. Certain jeans and dresses can help to lift it and make it look great. There are even gym leggings you can buy that put an emphasis on the glutes with special details on the material.


Use Products To Enhance

There are even products you can use to enhance your glutes. Bear in mind that some of these are nothing more than a placebo. The infographic below can help you to figure out what’s right for you!

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3 life enhancing tips for the mind and body

If healthy living were easy, everybody would be walking around looking like Hollywood stars or superheroes at their day job, in disguise. Health starts in the mind and radiates outward, eventually commanding the body to become fitter and leaner.

Source – Zsuzsanna Toth


Lean, green fitness machine


Each morning, before your workout, go into the kitchen and liquidate your breakfast. Oxidants and enzymes are a great way to start off the day and are a natural source of vitamins. Healthy smoothies packed with fruits like apples, bananas, pears, oranges, and peaches, have heaps of natural sugars. These natural sugars can act as a replacement for a creatine supplement. As creatine powder drinks, have complex stimulants in them, they increase your heart rate to abnormal levels. However, au naturel stimulants such as green smoothies, are laden with minerals, electrolytes, potassium and magnesium.

Image from Nikon D3100


A desired body image


For women, body image is just as important as a healthy diet, whereas men tend to focus heavily on a muscular physique and strength. Women on average have 13% more fat at any given time in their body than men do. Therefore, the female body is naturally curvy; something many women work hard to achieve by shedding off the pounds in the gym. On the other hand, sometimes it’s not about how fit you are, it’s how you feel in your heart. No matter what somebody else says to boost your confidence, you know you. Something that irritates you about your body is personal and a vulnerable soft spot in your mind. One day you may choose to change something about your facial features, that you’ve always wanted to. There aren’t many tried and trusted plastic surgery practices, like rhinoplasty surgery in San Francisco, that have a history of satisfied patients. Be wary of surgeons who are less than credible before you commit yourself to go under the knife. Do the proper research, ask around, read reviews and compare prices with multiple companies before deciding anything. It’s important not to rush this, and take your time.

Image source – Nayana Thara k


Reps, reps, reps


Men can lift heavy, but women have weaker muscle dexterity. Take this into account, and leave your ego at the front door when you leave home on the way to the gym. Good solid, repetitive movements, with a controlled technique to each exercise, is an excellent way to tone your muscles. A low weight, high rep workout merges cardio with strength endurance, burning off fat and pushing the muscles to the edge. Dumbbell shoulder presses with a light weight is a great way to move the majority of your upper body muscles and get them to become active and sweat. When you sweat your skin is breathing, consequently, your pores open to push out toxic chemicals being released by your body during the workout. To mobilize this further, think about wearing a thin hoody to your workout rather than a vest or t-shirt. Squats are a superb technique for improving the shape of your bottom and shedding any extra pounds on your calves, but remember low weight and high reps burn the most calories.  A strong core takes a little stress off your diaphragm thus helping you to breath deeper fuller. The tried, tested and simple exercise of sit-ups toughens your stomach and strengthens the ab muscles.


5 Simple Swaps Anyone Can Make To Be Healthier

Being healthy can feel like hard work. We’re constantly bombarded with conflicting information about diet, lifestyle, and exercise. For the average person, this overload can be pretty confusing. The good news? You’re definitely not alone. The health and fitness industry has grown exponentially year on year, and it’s because there’s such a huge number of people wanting to get healthier. If you are one of the many people who want to be healthier but aren’t sure how to go about it, here are some simple swaps that anyone can make…


Food Swaps


One of the most common complaints about eating healthily is that a healthy diet isn’t as healthy or tasty as an unhealthy one. This isn’t true, but what is true is that most of us aren’t used to preparing meals entirely from scratch, or extracting maximum flavor from our ingredients. One simple swap is to replace store bought sauces with your own, homemade variations. Take pasta, for instance, a tasty and simple meal. Use vegetables and herbs to make your own sauce. Try roasting some butternut squash with sage. Once it’s completely soft mash it until it resembles a puree. Toss pasta through your puree with some wilted spinach. Alternatively, try ditching a sauce altogether. Roast red onions, cherry tomatoes, and courgettes. Season with lots of salt, pepper, herbs and oil. Once roasted stir through your pasta for a tasty and healthy dish.


Breakfast is one of the most important meals of the day. Make sure that you’re fuelling your body with healthy food. Swap sugary store bought cereals for either eggs or porridge. Both release lots of energy throughout the morning. Oats also help with digestion and eggs are low in calories. Try topping your porridge with some frozen fruit or compote to keep in interesting.


Lifestyle Swaps


Our lifestyles can often impede our healthy living goals. Bad habits, in particular, can slow us down on our health journey. Drinking and smoking are two common ways to socialize. Those who work in offices often find themselves de-stressing and socializing by taking a cigarette break. Similarly after-work drinks, celebrations, and weekends, often include alcohol. Switch your usual cigarettes for vapes. These are portable, discreet, come in a variety of flavors, and cut down on the amount of smoke you’re inhaling. Have a look on for more information.


Exercise Swaps


A great diet and lifestyle are only half the battle, our bodies need to move too! One great swap which will make us healthier is to change our commute. If you’re able, walk or run to work instead of taking the car. Cycling is another good way to get to work too. Alternatively get off a few stops early and walk part of the way.


Switch up your exercises too. If you do crunches in the hope of getting abs, try planking instead. It’s now considered the best way to start seeing some serious tone. Frequently change your exercise routine to keep yourself interested and improve your health.


3 Exercise Myths Every Woman Should Know About

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In an age dominated by alternative facts and fake news, we thought we would take on a little bit of myth busting ourselves. You see, exercise is a broad area but what that has a huge following, and people are always wanting to know how they can improve what they’re doing. That’s why magazine’s like Women’s Health has to reduce the time it takes to get the perfect abs three times a year. Exercise is just an area of life that is full of factoids.


Which is why we have done a fair bit of digging, a little more researching, and are now attempting to clear up some of the myths that have been circulating the exercise scene for way too long. We hope the truth can set you free.  

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No Pain No Gain

This has to be the most famous myth out there, one that is spoken of like a religion, with many a gym wall covered in these very words to inspire an unyielding dedication. But while it is true that you should push yourself that little bit further, it is absolutely not true that you need to feel like a broken woman when you are done. Sure, a little bit of discomfort is good, but pain, wow, that is an absolutely no go sensation. There is absolutely gain without pain. you can absolutely get that summer body without killing yourself to get it, which is how it should be. So if you are experiencing pain then we suggest you stop.


Exercise DVDs Are A Waste Of Money

Okay, we know they’re not DVDs anymore, they’re entire exercise packages, but the same myth remains. You see all of these pictures of celebrities that have packed on a lot of weight and then three months later they are looking super trim and, yup, you guessed it they have an exercise DVD or whatever to sell you. Are they a waste of money? Not always no. The trick is to do your research, read reviews, and find the right package for you and in your price range. You may have heard about the new pilates-come-yoga fad, in which case we recommend your look at what people are saying on The same goes for anything. The Zumba Dance DVD may be great, but not if you’re trying to build muscle. So do your research and make sure you get the best value for money.

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Building Muscle Requires Supplements

This has become a huge market, a billion dollar market, in fact, and that means that certain myths cropping up here and there can only be expected. As for whether you need supplements to build muscle, there is a little bit of truth in there. If you are a woman who goes to the gym a few times a week to stay fit and look lean then supplements aren’t going to do a lot for you. You don’t need to be chucking creatine down your throat breakfast, lunch and dinner. If, however, you are a bodybuilder or even a strength trainer, then yes, the more protein you intake the more you are giving your muscles the chance to grow. This leads to a myth within a myth, because yes protein is needed, but no, it doesn’t have to come from supplements. In fact, if you look here you’ll see some of the ugly truths. Just get it from food. That’s where the supplements are getting it from, they’re just selling it back to you at a higher price.