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.

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Lose Weight, Not Your Sanity: The Golden Rules Of Healthy Dieting

Have you tried every diet in the book? Are you sick of surviving days of juicing or eating green soup to find that you gain as much weight as you lost a few days later? Do you crave food, but feel unhappy or anxious when you look in the mirror? If you’re keen to embrace healthy eating, here are some golden rules to help you lose weight, not your sanity.

Learn more about food

In its most basic form, weight loss is an equation. If you can solve this conundrum, you can lose weight without sacrificing the foods you love or overhauling your lifestyle completely. If you consume more calories than you use, you’ll gain weight. If you burn more calories than you take in, you’ll lose weight. If you’re not one to read food labels or you have no idea how many calories you consume on an average day, it’s a good idea to do a little research on nutrition and to get an idea of which foods are most beneficial for you and which to avoid. You can read books or blogs, ask your doctor for healthy eating plans or arrange to see a nutritionist. If you’re trying to lose weight, the best way to go about it is controlling the number of calories you take in and increasing the amount of work your body does. A combination of healthy eating and exercise will lead to sustainable results. It will also improve your health and mental wellbeing. If you’re unfamiliar with counting calories, it doesn’t have to be a chore. You can use apps to keep track of your average daily consumption.

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Detox

It’s a really good idea to start a new healthy living program with a detox. Detoxing is all about removing toxins from the body, but it can also help to focus your mind and get you in the right mindset to take on your dieting challenge. If you’re interested in detoxing products and solutions, check out sites like PassYourTest. Alternatively, you can commit to eating clean, drinking water and avoiding drinking and smoking for a period of time. After your initial detox, you should hopefully feel motivated and full of energy and enthusiasm.

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Change the way you diet

The word diet has such negative connotations. If somebody says they’re on a diet, you automatically assume that they’re living on leaves or weird and wonderful juices that resemble algae. The truth is that dieting doesn’t have to be hard work. Rather than following a fad diet, focus on healthy eating. Don’t cut out entire food groups and allow yourself the odd treat. If you’ve stuck to a balanced plan all week, there’s nothing wrong with having a cupcake or a slice of pizza on a Saturday. If you deprive yourself, you’re more likely to give in to cravings. Choose foods that have nutritional value, and try and vary your meals so that you don’t get bored. If you’re not a brilliant cook, you can find hundreds of simple, quick, healthy recipes online.

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If you’re sick of dieting and never getting results, it’s time to change the way you try and lose weight. Being on a diet doesn’t have to mean giving up everything you love and surviving on salads and water. Hopefully, these simple rules will help you lose weight, improve your health and enjoy long-term results.

How Exercise Works Out For Your Skin

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Congratulations – you’re working out religiously and avoiding junk food, and now you see the benefits. Clothes fit you better and seem more stylish, fatigue isn’t an issue any longer, and people are craning their heads on the street. Yep, they’re doing it to get a better look at the tall glass of water walking in the other direction!

All of the above are great, but they’re not the reasons you decide to shed the pounds. After extensive research, you decided to do it because it helped your skin; however, the impacts in this regard aren’t as obvious. In fact, loose skin as a result of losing weight can look worse than fat.

Fear not, though, because underneath the hood there is a process at work. And, you’ll reap the rewards in the long-term if not in the short-term. Here’s how exercise helps your skin.

Skin Aging

Whisper it quietly because it’s like Beetlejuice. In fact, never say the words three times in front of the mirror because wrinkles may appear out of the blue. Without a doubt, the fight against aging is the biggest battle women face. It’s not just that lines and bags are hard to beat; it’s the mental aspect. Their appearance is a sign that the process is underway, which means we aren’t as youthful as in the past. Although everyone knows it’s going to happen one day, it’s still a shock when the first gray hairs appear. Thankfully, exercise helps to combat the process. Please note it doesn’t stop it completely because nothing can prevent Mother Nature from collecting her prize. But, working out does deliver more O2 and nutrients to the skin which help it keep its childlike appearance. If there was ever a reason to hit the gym, this is the one ladies and gentlemen!

Muscle Toning

Fat Bastard lost weight in the Austin Powers movies “Goldmember” and looked worse than before! Yep, if there is a bit of weight to shed, the skin can become floppy and limp. After all, the mass that held it in place before is no longer there. Now, there is an empty void where the fat used to be, which is a positive thing overall. Still, the fat needs replacing with something healthier if the skin is going to retract to its normal state. The good news is that exercise can help. The bad news is that it’s a tiring and difficult journey. The replacement is muscle. Of course, building it is harder than losing weight in the first place. To begin with, you have to eat the right amount of calories and perform exercises to the letter. Plus, there is an essential mix of weight lifting and cardio. Phew, it’s tiring reading it! Still, the result should be more toned and sturdier skin.

Obesity Side-Effects

Being overweight can lead to problems which happen inside and outside the body. Things such as heart disease and organ failure are well-known because people are raising awareness. What people don’t realize is that obesity can cause issues on the outside of the body. Now, they are nowhere near as threatening, which is why they don’t get as much attention, but they are a problem for lots of individuals. Let’s face it – a skin tag on the end of the nose isn’t very pretty. Considering we all want to look out best, exercise does help to ease the ego. If working out isn’t enough, figuring out how to remove skin tags naturally is the next best option. Remember that exercise flushes out dead cells and debris, too, cleansing the skin from the inside.

Flare-Ups

By a show of hands, how many of us would love to eradicate spots for, let’s say eternity?! Granted, there’s no way to tell how many hands have shot up, but we can all agree it’s a decent amount. Gone are the days of full-on acne, yet a pimple may appear out of the blue and without warning. Even worse, the healthy option states “leave it and don’t pop.” Although it seems impossible, exercise can help reduce flare-ups. To begin with, it removes dirt and grime, therefore reducing the number of bacteria. Secondly, it eases tension and limits exposure to stress as it allows us to expel the pent-up, negative energy.

Sebaceous glands

These are the glands that produce oil, and they work overtime when the skin is greasy. Working out limits their activity and that stops everything from the face to arms getting covered in a layer of oil. In short, exercising promotes firm, moist skin.

Does this post make you want to work out more? Go on – do it for your skin!

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.   

Wrapping Up That Yo-Yo Dieting Cycle Of Yours

One of the biggest issues for women is weight. Hormones. Childbirth. Stress. Pizza. You name it, your weight will suffer for it. When you reach your goal weight, you celebrate by hitting the beach in the new bikini that is three times smaller than your usual size. You’ve worked hard, and the beach strut is the reward. You feel good. You feel confident. You reward that confidence with the all you can eat buffet on offer in the resort restaurant and that dress that you spent so long dieting to squeeze into is suddenly too small again. So, it’s back on the dieting horse again.

That there is the problem. Yo-yo dieting is something that we all participate in, and before you know it, you’ve been on a diet for the best part of your life. It’s not easy to break the weight cycle, though. Like an exclusive club, once you’re in it, you’re in it. We spend cash on books and videos and supplements and replacement shakes; but those efforts don’t stick. We look for a quick fix to get to that dream dress, and it’s those quick fixes that can very quickly ruin our relationship with food as a whole. If you want to stop yo-yo dieting and really lose the weight for good, you have to believe that you can balance the scale. We’ve got some excellent tips to help you get there:

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Change What Soothes You

Food is fuel, it’s a necessity to life. You don’t NEED to eat to make yourself feel good, and turning to food in a time of turmoil is a very quick way to ensure that you will fail in your dieting efforts. Stress eating can lead to binging, which leads to weight gain – and thus the cycle continues. You need to find something else to soothe your stress. Picking up a hobby, talking to a professional athttp://frankinstitute.com/ and even switching what food that you pick on can help. Swap the junk tin for a bowl of apples and make nice on the fruit.

Swap Your Goals

No matter what you do in your life, there will always be an event to slim down for. Weddings, reunions and even a Friday night out happen all too often. If your dieting goals are leading you to an event, put the brakes on. The constant crash dieting can really cause you to cling onto those calories that you’re trying to let go of. See your weight as a life goal. You don’t want to ‘slim down’. You want to be healthy. You want to feel good in your skin. Aim to live a healthier life and you can hit that goal faster than you thought possible.

Losing weight doesn’t have to be a complicated thing to do. You also don’t have to spend your week wondering when you are ever going to enjoy a pizza again. The day is now. Buy the pizza, but only eat a little. It’s all about balance to drop the string on that yo-yo for good.

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.

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

Feeding Your Fitness: The Definitive Way To Eat For Physical Performance

Reaching the peak of your physical fitness takes much dedication and hard work, and good choices on what to fuel your body with. After all, you wouldn’t expect the best performance from your car if you put the cheapest gas in it now, would you? So why should you think anything different to about your body? Of course, this depends on you already knowing what is best for your body regarding food for when you are trying to reach your fitness goals. Unfortunately, with health and diet foods being an industry in itself, it can be pretty tough to decipher what is good for you when you are training and what is not. Luckily, for all you searchers you will find some info on this very subject below. So keep reading to find out the definitive answer on how to feed your fitness.

Balanced diet

First of all, going back to basics to achieve peak physical fitness you have to have a balanced diet. That means it should include all of the four main food groups as described in this video at Youtube.com. These include vegetables, carbs, dairy, and protein. All of these are needed in different amounts to create a healthy and fit body, and although your calorie consumption may go up a bit if you are training hard every day, working out is certainly not an excuse to eat whatever you want.

 

A balanced diet. Picture here

Instead, you should be aiming for a healthy diet that consists of five or more portions of fruit and vegetables, two portions of protein, three to five portions of carbohydrates, complex ones made from whole grains, and two to three portions of dairy including things like egg, cheese, and milk.  

Of course, you can decide for yourself how to arrange these through the day and what meals to create from them. However, hitting these basic amounts is pretty important if you want to work at the peak of your physical fitness.

Supplements

In addition to the basic nutritional load, some folks when working out choose to use supplements to enhance their fitness and performance. In particular, protein seems to be the watchword in fitness right now, with a protein shake being one of the trendiest gym accessories to take with you for your workout. Checkout out the post at greatist.com for some more information on this product.

 

Supplements can come in pill or shake form. Picture source

Supplements tend to fall under one of three two categories. The first is the pre-workout, designed to improve performance and give you a boost. The second is the post-workout often designed to help you recover faster from your efforts. The third type are anytime supplements. These are designed to add to your healthy balanced diet and supply you with more of the nutrients you need to maintain your progress.

 

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Such supplements can be bought in regular supermarkets, pharmacists, and even online, although many that would argue that they are unnecessary because you can get the same benefits from eating real, natural food that hasn’t been processed into powders or shakes. This is especially relevant about protein, and you can learn more at Mobilityguardian.com about which foods are great to eat if you want to avoid the whole supplement trend completely. Something that could not only save you money but may actually be healthier for you and your body in the long run.

Exclusion diets

Next, let’s take a look at exclusion diets. These include programs such as Paleo, Atkins and the like. The idea of these plans is that you eliminate a particular food group, carbohydrates in this case and this triggers weight loss, something that many people often try to achieve alongside their physical fitness goals.

The problem is that these elimination diets can negatively affect your fitness levels because they do not contain all of the energy that you need to complete a regular effective workout. This is typically the case with ones that cut out all form of carbohydrates as they can leave you sluggish and tired, ultimately comprising your physical performance goals. Something that makes them a bad idea if fitness is a top priority.

 

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When to eat

Lastly, it’s not just what we eat that can affect our physical performance but also but when we eat. Food is fuel, and as such should be consumed in small amounts throughout the day to keep your energy steady.

 

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That means great big heavy meals are out of the picture, especially if you do your fitness regime in the evening, as no one can effectively workout on top of this. So instead split your allowances down into 5-6 small meals, evenly spaced out through the day, as the post at wsj.com suggests. Perhaps with an unrefined carbohydrate 30 mins before your workout, such as a banana, as this should help you feed your fitness session and over time achieve peak physical performance while maintaining a balanced and healthy diet.