 Image credit: Ketut Subiyanto from Pexels Who doesn't want to spend more time outside now that we've hit the summertime? With all good intentions, unfortunately not everyone is able to enjoy the sunshine outside and will cause some problems when they are trying to hit their steps target each day. Despite the heat, there are some other ways of hitting your goals and missing out on your daily exercise.
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 Image credit: Keegan Evans from Pexels Generally, you don’t want to eat too much right before bed, as it can negatively impact your sleep. But if you are going to snack after dinner, there are certain foods that are better than others - including some that just might help you get more sleep!.
What exactly should you eat if you're looking for a bedtime snack that can give you some serious sleep-boosting benefits? Fitbit gives a suggestion on five snacks you could try and include into your bedtime routine...  Image credit: Karolina Grabowska from Pexels If you are keen to try and be a lot fitter, but you know that you first need to make some changes to do that, then there are a lot of approaches you might want to consider taking here. In truth it can be surprisingly easy to take control of your fitness, as long as you know what to do and what it actually involves. To help you out there, we are going to take a look in this article at some of the best approaches to take in order to take more control of your own fitness. All the following are worth considering.
Be careful with your goals It is hugely important to have some goals if you want to be fitter now and in the future. As long as you have goals to work towards, you are going to find it so much easier to generally be fit and well, whereas if you don’t then you are much less likely to achieve quite as much. However, you should take care to ensure that your goals are reasonable, actionable, and specific. As long as they are, they will be a lot more powerful as goals, and that is what matters here. Get a Personal Trainer Something that can always help is having a personal trainer to guide you. If you have never used a personal trainer before, it might amaze you just how much of a difference this can really make, and it is one of those things that you are going to want to look out for as soon as possible. These days you can even easily get an online personal trainer to help guide you from your own home. Look out for that, and you might soon be on a much more certain path towards having better fitness. Stick with it A big part of the issue for many people is dedication. If you find that you frequently struggle to stick with your fitness regime, there are some steps you can take in order to improve upon this. For instance, you might want to think about refreshing your mind in terms of your motivation, so you can remember exactly why you are doing what you’re doing. Often that is enough to help you stick with your fitness regime, and therefore achieve the goals you may have in mind. Remember that, and it should really help you out. Grab a partner Finally, remember that there is a lot to be said for having help. As well as getting a personal trainer, it can really help if you have someone to workout with - ideally a close friend whom you trust and whom you are happy to workout alongside. Just having a partner or a buddy can help you a lot, you could even turn it into a family activity and have them alongside you. Having people involved is a much better influence to see you succeed in everything you are trying to do. It really is something that you will want to focus on from the very start, and if you run into any issues later on.  Image credit: Pixabay from Pexels The advice to get more physical activity to see major benefits like better sleep might make you think you need a big-time boost, like doubling your daily step count to 20,000 steps. But research indicates it takes fewer steps than you might think.
A study published in Sleep Health involved 59 participants with an average age of 50 who increased their walking by a modest amount over four weeks. Those who took more steps reported sleeping better than those who were less active. You can read more about the sleep-exercise connection over at myfitnesspal...  Image credit: Pixabay from Pexels Research has found that regular sauna or hot tub bathing can indeed bring about some similar health benefits to that of low to moderate intensity aerobic exercise, such as walking, jogging and cycling. On first glance, comparing a hot bath or sauna to a jog might seem illogical – after all, the former tends to be seen as relaxing and the latter tiring – but they are more similar than you may think.
The Conversation looked into the surprising benefits that a bath or sauna can bring you.  Image credit: Pixabay from Pexels Exercise is vital to our bodies to help us maintain our health and fitness levels. Pretty much every adult knows that movement is the best thing for our bodies, and lack of movement can result in some pretty bad scenarios for our bodies.
"There's no wrong or right with fitness. It's whatever you enjoy and whatever you can keep up and keep doing." Joe Wicks But exercise doesn't just mean hitting the gym. There is more to movement than lifting weights or pounding the treadmill. There are many more beneficial ways to improve your physical and mental health through movement. So as an adult, what can you do to get that all-important exercise in without forcing yourself to do something you don't enjoy? Join a sports team Both rugby and football are national pastimes and perfect ways to raise that heart rate and work out a sweat. There are nearly 7,000 registered rugby clubs alone in the UK, and you can quickly join a team and start playing at your level. You never know. If you find you enjoy the game, you can work your way through the club and become more involved in the decision for the team, social events, or even choosing online Rugby team kit designs, which can be a great way to find new support circles and friend groups. If rugby or football isn't your cup of tea, then there are over 150,000 registered sports clubs in the UK for you to choose from. Go Hiking As opposed to just walking, hiking offers many health benefits for everyone. There are many benefits of walking, and while this is a natural place to start, making a move to hiking can help you increase your activity levels and stamina and improve your overall health. Walking is an excellent fat burner. All you need to do is make sure you walk at a pace that raises your heart rate and leaves you slightly out of breath. When you elevate this to hiking, you can offer your body many more benefits. Not only will you be able to marvel at the beauty of nature around you, but you can move across different terrains, change gradients as you move up and down hills and mountains and give your body a boosted workout. Dance it out Dancing uses multiple muscle groups and can be as vigorous or relaxed as you choose. There are numerous dance styles you can choose to learn, and classes across the country range from beginner to advanced. From Zumba to ballet, salsa or ballroom, you can still get moving, have fun and avoid the gym if you so wish. The best part is you can choose to be trained to improve your skill and technique on a more intense level or enjoy dancing on a more relaxed schedule. Dancing is fun, energetic and social, meaning you can further boost your dopamine levels by getting extra mental health support from those around you in class. Whatever type of movement you choose to do, remember that there is no point in doing it if it makes you unhappy. The more you enjoy what you do, the better the chances of committing and making it part of your schedule in the future.  Image credit: Cottonbro from Pexels If you can't imagine your life without social media, you've probably fallen victim to the strong power that social networking sites have over the public. Chances are that you've also experienced some of the negative effects of social media on people.
Unfortunately, the bad effects of social media are all too real for a lot of us. Let's look at the negative impacts of social media on real people, which happen every day. MakeUseOf.com have a list of negative effects that Social Media has on anyone that uses any of those platforms.  Image credit: Engin Akyurt from Pexels Any decision or activity you take that has a modest or even significant impact on your life is considered part of your lifestyle. Your attitude and ideals are reflected in your decisions and behaviours.
Changes to your lifestyle can mean that you can finally take real control of your wellness and move forward in your life in a positive way. Read on to find out what some of these lifestyle changes are and how you can make the necessary – and important – changes. Go to the Doctor when you need to Are you one of those people who avoids seeing a doctor when they notice a strange bump, lump, or rash? Do you wait until you're so sick you can barely move before scheduling a doctor's appointment and then wait months before scheduling regular screenings or tests? Make a promise to yourself this year that you will go to the doctor when necessary. Don't waste weeks googling your symptoms and getting terrible diagnoses that make you feel even worse, and don't keep showing up to work sneezing all over the place when you should have gotten a medical certificate and stayed home. When you're sick, see a doctor, get better, and get on with your life. In fact, make a promise to yourself that you will make all the important appointments you need to, whether it's for your health, your finances, or you need to speak to Carbon Law Partners for any legal help. Getting things done and not worrying about them means less stress and more progress. Eat more fruit and vegetables We know it's not the most exciting goal to have, but eating more fruits and vegetables could change your life. Fruits and vegetables contain a variety of nutrients that are important for our health, as well as fiber to keep your digestive system happy. However, most people do not consume nearly enough fruits and vegetables on a daily basis, which is why they are not as healthy as they could be, and their wellness always needs some help. Most adults should eat five to six servings of vegetables and two servings of fruit per day, but if you're not getting that much, start with one extra serving per day and work your way up. Snack on a piece of fruit or a vegetable, or find a way to incorporate vegetables into your breakfast, for example. It will become a lot easier that way rather than trying to add it all to your dinner and finding it's too much. Take ten minutes Although ten minutes is a small portion of your day (only 0.7 percent of your 24 hours, in fact), scheduling ten minutes of 'you time' each day can have numerous health benefits. We all have mental health issues, just as we all have physical health issues. Taking a few minutes each day to relax your mind can improve your resilience and reduce stress, which is good for your entire body. You could try mindfulness or meditation techniques, do something creative like drawing or playing music, or simply sit quietly with a cup of tea; there is no one right way to care for your mental health. Prioritise sleep Sleep can sometimes be overlooked in a world of constant communication, long work days, and hectic schedules. Sleep, however, should be a priority; not only will feeling rested help you complete everything you have to do, whether it relates to your work, your family, or your life in general, but getting enough sleep is associated with numerous health benefits such as less stress, a lower risk of heart disease, and a better functioning immune system. Everyone is different, but adults should aim for eight hours of sleep per night on average.  Image credit: Stevepb from Pixabay During winter, it is common to come down with common illnesses. From Seasonal affective disorder to colds and flu, not to mention COVID 19, there is plenty to worry about when it comes to not getting ill this winter. Vitamins and supplements have been taken for years to combat different ailments, but how can you support yourself holistically during winter? Things have come much further from the chewy multivitamins consumed sweet-like and force-fed to children when they are ill. There are thousands of vitamins out there, but in this post, you will learn what the best vitamins are to support your health during winter.
1) Vitamin D The first and most critical supplement to take during the winter is Vitamin D. Vitamin D is vital to the body as it regulates the amount of calcium and phosphorus, contributing to a normal and healthy immune system. Usually, we get this naturally in summer when our body absorbs sunlight; however, this is much more difficult to attain in winter. This is because we are inside more due to the cold, the days are shorter and working from home is becoming more and more frequent. This means sometimes we don’t have sunlight touching our skin for days! That’s why it is important that we take vitamin D supplements during winter. If you are on a budget, grab any old Vitamin D tablets, but buy a Vitamin D spray for better absorption. The spray is absorbed through the lining of your mouth and provides a more instant boost of Vitamin D to the body. It will help fight diseases, reduce depression, and boosts your metabolism. What’s not to love? 2) Vitamin B12 Those outside of the vegan community often overlook the next vitamin on the list. Vitamin B12 helps to convert glucose into usable energy in the body, meaning added B12 gives the body more energy. This is especially important during winter, as we can feel sluggish due to the lack of fresh air. This vitamin will be essential if you struggle with seasonal depression, as it will give you more energy to help beat the winter blues. This vitamin will also boost your immune system too, as it gives you more energy to fight off infections and any colds and illnesses that come your way. Regardless of what activity you are doing, from making sure you have your van fleet insurance or exercising in the park, you will need B12 to get you through. You can also get this naturally through red meats, and leafy greens, so don’t forget to up your intake of these during winter! 3) Iron The final vitamin you should be taking religiously during winter is iron. Iron is essential during winter as it can help you regulate your body temperature. Lack of iron can also cause many problems, from brittle nails to headaches and, in more extreme cases, fainting. It is best to take iron supplements in liquid form, especially if you are vegetarian, as it absorbs more easily into your bloodstream. Take one when you’re feeling cold, and maybe that’s the root of the problem.  Image credit: Kindle Media from Pexels Seasonal depression is a type of depression in which people experience feelings of sadness, hopelessness, and/or listlessness for an extended period during a particular portion of the year. Sufferers tend to experience these feelings for four or five months a year, and they will typically be in the winter months. Like most forms of depression, seasonal depression is often associated with sleep problems. Sleepopolis have put together a great holiday guide to managing seasonal depression to help anyone that may feel they need that little extra piece of support.
 Image credit: Burst from Pexels Even as Covid-19 restrictions are easing, the effects of the pandemic are still extensive, and many people are still particularly vulnerable to the virus. Even so, the need to stay fit and healthy is vital, especially when combatting a virus that attacks the immune system. Thankfully, you don’t necessarily have to resort to a crowded gym to keep fit during the pandemic, as there are many ways you can exercise outside or at home to avoid the spread of coronavirus.
Some ways you can keep fit during the Covid-19 pandemic include: Going for Walks Walking is one of the easiest forms of exercise, it’s free to do, and it’s the perfect exercise for keeping fit during the pandemic. It experienced a huge increase in popularity after the outbreak of Covid-19, and it is easy to see why. Going for walks provides a safe way to exercise alongside other people, and the natural views you encounter when walking can be stunning. It is also great for your mental health. Another way to socially distance while walking includes walking in place (or on a treadmill) in front of the television, either playing your favorite TV show or movie or going for the more daring option and playing ‘treadmill walking scenery videos’ in front of you, to give the impression of walking in nature! Zoom Fitness Classes If you need some direction and someone to motivate you when you exercise, consider taking fitness classes through Zoom. Different instructors offer different types of classes; you have the option of a private session or a group class, and you can also choose different styles of exercise, such as yoga classes on Zoom. The opportunities are endless! Bike Rides While walking and yoga are often relaxing stress-free ways to exercise, biking is a more exhilarating option for those who enjoy more of an adrenaline rush when they exercise. If you wanted to incorporate this into your daily routine, you could even cycle to work or school, both helping save the planet by lowering fuel emissions from your car, and keeping fit while doing it. Don’t forget to weather protect your bike from rusting and wear during the winter weather; there are multiple ways to do this, such as keeping a plastic bag over it to protect it from the rain, or storing it under shelter if possible, or even powder coating your bike for extra protection. Fitness Video Games If you’re looking for a more entertaining form of exercise during the pandemic, you might be interested in the host of videogames available that are designed specifically for keeping fit. From consoles as timeless as the Wii to newer models like the Nintendo Switch, there are countless games to choose from, like Ring Fit Adventure on the Nintendo Switch, where you can do stamina exercises and running exercises. A popular option is Just Dance, a game available on most consoles today, including Xbox, Playstation, and the Wii, where you can keep fit by dancing to popular music. While the coronavirus pandemic has undoubtedly affected the world in numerous negative ways, it doesn’t mean that we can’t find innovative ways to keep fit and stay healthy and happy in these uncertain times.  Image credit: Guerita from Pexels Winter is on its way, and there are only a few Fridays left until Christmas. As the year draws to a close, it is important for us to not forget our healthy eating goals and indulge too much in the foods we crave.
Whether you are running your own business and need the energy for working at home, taking on a new compliance training course, or managing your family - fueling the body the right way is important for everyone. When the festive season comes around it is all too easy to dip a finger in every pie, literally, but today we want to give you some healthier food options that will fuel a healthier and happier body. These recipes are simple and will keep you healthy and strong all season long. Spicy chicken tacos These simple and spicy tacos will be the best option for a family get together or even a small family dinner on a Friday night. Full of veggies and flavour, this is a healthy alternative to your Friday night takeaway. Ingredients:
What could be better than a bit of buffalo chicken? Even when you are on a diet it doesn’t mean you have to miss out on big flavour. This spicy topped salad is a great way to enjoy the flavours you love with less fat. Ingredients:
Meatballs are a staple food for many households, but meatballs doesn’t always have to mean spaghetti. These easy courgette meatball boats are medicine you need for a carb loaded weekend. Ingredients:
This easy leash steak recipe will give you everything you need from a comfort meal but also many amazing greens to fuel your day. Ingredients:
Vegetable tortellini This veggie packed meal can be eaten as a simple lunch time meal prep or can be a great family meal midweek. The great thing about this is you can mix and match the veggies you add depending on what you have in the house. Ingredients:
Ginger shot Some of the foods you eat or drinks you enjoy will not be a full meal, and this homemade ginger shot will give you a boost every morning and will boost your metabolism ready for a healthy day of eating. Ingredients:
Chicken Parmesan doesn’t always have to be a fatty meal. This simple and less fatty version is much healthier and can be easily made during the week. Ingredients:
It's also important to stay healthy in the Winter months through exercise. You can check out this guide to staying fit during the holidays, which helps you fit exercise into your busy schedule!  Image credit: Erika Wittlieb from Pixabay Moving into a new home means having to complete a lot of tasks, from cleaning both your old and new properties to getting all of your things moved. Before you move into your new home, whether bought or rented, it's also a good idea to check a few things to ensure it's a healthy environment. Whether you're moving in alone or with your family, you need the property to be safe. There are a few things that you might want to check before you move into a new home to make sure it's a safe and healthy place to live. Ensure Safety Checks Have Been Carried Out There are certain safety checks that should be carried out to ensure a property is safe. If you're moving into a rented home, it's the landlord's job to check that things like the gas supply and any gas appliances, as well as the electrics, are safe to use. If you're buying a home, you might want to know if the previous owners have carried out any of these checks recently. If not, it could be time to do them. When buying a home, carrying out a survey will also help to pick up on any structural issues that could be dangerous. Carry Out Tests for Contaminants There are various contaminants in and around a home that could pose a danger to you and your family. You might want to carry out meth testing if you're unsure about what previous activity might have taken place in the property. It's a good idea to check if there is any asbestos on the property as anything containing asbestos has a risk of shedding. Another thing that you might want to look for is radon gas. Radon is naturally occurring but can build up in your home and lead to health problems, such as lung cancer.  Image credit: Christelle Prieur from Pixabay Check Safety Devices (Such as Smoke Alarms)
The safety devices in your home should all be working well. If they're already present in the home, you need to make sure they're working properly. If you're moving into a new home that doesn't have things like smoke alarms or carbon monoxide detectors, you should install them before you move in. You can then feel assured that you'll know if anything is wrong, whether there's a fire or a carbon monoxide leak. It's important to check these devices regularly too. Control Moisture and Look Out for Mold Too much moisture in your home can result in damp and mold. Before you move into a new home, consider how you can control moisture levels and whether the property is designed well to help you do that. You might need to look for any cracks in walls or near windows and doors to prevent air and moisture from getting in. Make sure you direct downspouts away from the property and ensure there is good ventilation to help moisture escape. Before moving into your new home, check these important things to ensure your home is healthy for your family.  Image credit: Carolina Heza from Unsplash The throbbing, pulsating sensation that is felt during a migraine is unbearable. Anyone who suffers with migraines knows this feeling too well, usually felt on one side of the head, it is often accompanied by nausea, sensitivity to light, sound or movement. Migraines can last for hours to days and the pain can be so intense that it interferes with your daily activities.
Migraines are extremely different from other types of headaches. For some people, a warning symptom known as an aura occurs before or with the headache. An aura may have visual disturbances (like seeing light spots and “floaters”), light sensitivity, motion sickness, and difficulty speaking. Medications can help ease the symptoms of migraines, and in some cases, prevent migraines all-together. Medicating isn’t the end all be all to living with migraines though. The proper medications, with self-help routines, IV therapy, and lifestyle changes, can help obtain relief from migraines. Debilitating Pain Headaches are no comparison to migraines. There is nothing worse than feeling an unclenching pain in your mind, causing you to be unable to do even the most basic tasks. Most migraines last about 4 hours. When they are not treated, they can last for days. In fact, The World Health Organization listed them as one of the ten most disabling medical illnesses. What Triggers Migraines? There are a lot of different factors that can trigger migraines. These can include a lack of sleep, stress, dehydration, smells, foods, and hormone changes. Sometimes it is easy to pinpoint what caused a migraine, while other times it may take a few years to understand. A random trigger might occur one day and never occur again. There are many options of pain and preventative medication for people, but some people fail to obtain relief. Learning the Symptoms Migraines can start as early as childhood and may progress through different stages: prodrome, aura, attack and post-drome. 1. Prodrome One or two days before a migraine, you may notice these symptoms:
For some people, aura might occur before or during migraines. Symptoms of migraine aura include:
A migraine usually lasts from 4 to 72 hours if untreated. Symptoms that may occur during a migraine:
After a migraine attack phase, a person may experience mood changes between exhaustion and confusion, to happiness and euphoria. A dull headache may linger. Eventually, you feel back to normal in a few hours. Not everyone who experiences migraines goes through all of the phases, just like not everyone will experience the same symptoms. How to Find Migraine Relief Living with constant migraine fear and symptoms is not something any individual should have to go through. A treatment plan can help manage your symptoms and stop a migraine from happening in the first place. With all the over-the-counter pain and preventative medicines, doctors may also suggest lifestyle changes that can help ease migraine pain. A proactive combination of migraine relief may include include:
IV Therapy for Migraines: How It Helps The access to different wellness modalities has increased over the past 10 years. Intravenous therapy is one of those wellness options that has become more accessible for everyday use. IV therapy can help aid in migraine relief in a few different ways. Studies have shown that IV therapy can help with migraines and headaches because of the ingredients, electrolytes, and general hydration used. This treatment is extremely easy and reliable because all the water and nutrients are going directly into the bloodstream. This means faster relief than taking oral medications. Nutrients such as electrolytes, vitamin B12, and magnesium all pose possible benefits to reducing and preventing migraines. All beneficial to migraines and so many other health issues.
If you experience migraines, you are probably already seeking guidance from a healthcare provider. OTC medications and lifestyle changes may drastically reduce the occurrence of migraines as well as some other complementary modalities. Please consult your doctor before making any changes, and ask if IV therapy is something you can add to your migraine treatment plan. This article was originally published at iveeapp.com.  Image credit: Bruno/ Germany from Pixabay Buying toothpaste can be a bit of a nightmare because there are so many options available. Most people just pick a brand they like the look of and stick with it, without really thinking about whether it’s the best option or not. The price of toothpaste ranges a lot, but are the expensive ones really any better or is it just fancy packaging? Some people assume that there is no difference, but that isn’t actually the case. In fact, if you want to take care of your family’s dental health, you need to start paying attention to the toothpaste you buy. Here are some of the key things to look out for.
Ignore Packaging And Buzzwords Toothpaste packets always have lots of fancy pictures and buzzwords to make it look like they’re better than the other options. Often, they’ll say things like ‘7 in 1’ toothpaste and list all sorts of benefits. But if you consider these things, they’re often a stretch and it just amounts to cleaning your teeth and gums. For example, eliminating bacteria and preventing bad breath are basically the same thing because the bad breath is caused by bacteria. So, ignore all of that stuff and look closer at what is actually in it and what the benefits are. Check The Ingredients When you are comparing different brands, always look at the ingredients in the toothpaste. The main thing you should be looking for is fluoride because that is what will clean and protect your teeth, especially if your family has a sweet tooth. There are a lot of herbal brands that market themselves as natural alternatives that are better for you, but they don’t contain any fluoride, so avoid these. Ideally, look for toothpaste that has between 1400 and 1500 parts per million. Consider Your Specific Needs When picking a toothpaste, you should consider your specific needs. Do you have a lot of problems with staining? Do you have very sensitive teeth? Different formulations can deal with these specific dental problems, so take this into account when making your decision. If you buy from a specialist dental supplies company instead of the supermarket, you can get a bigger range of medicated toothpaste to help with your dental issues. If you are using the wrong toothpaste for your teeth, you are more likely to experience dental problems in the future. Ask Your Dentist Often, people don’t really know what kind of toothpaste they need and they end up making the wrong choice. For example, whitening toothpaste can be quite abrasive, so if you use this when you have sensitive teeth, you will only make the problem worse. If you don’t really know what you should be looking for, ask your dentist for some advice. They will be able to recommend the right type of toothpaste for your teeth and they will also have a better idea of which brands are good and which ones aren’t. If you just pick the cheapest toothpaste every time, you could be causing yourself more problems. So, consider all of these factors and be prepared to pay a bit more for the good stuff.  Image credit: Dyland Gillis from Unsplash Are you tired of walking around with flabby arms? Why not get a nice set of washboard arms! Well there is good news and bad news. The good news is that you can begin to build washboard arms in the comfort of your own home with a combination of strength training and body sculpting exercises.
The bad news is that they take some time, and then a lot of effort. Building washboard arms will take you about 3 months or longer. To have washboard arms you have to burn a lot of fat and lean muscle mass. The best way to burn the fat is to combine aerobic exercise and strength training into a single workout. If you are not used to working out then you will need to start off slowly. The good thing about strength training is that it also strengthens muscles which burn fat. When you start the process of fat burning with strength training you will find that you can burn a lot more fat at rest than you ever could while working out. You will find that a combination of aerobic exercise and strength training is the best way to burn fat and build good looking washboard arms. The aerobic exercises that you should incorporate are walking, jogging, cycling, swimming and skipping. These exercises will help you to develop lean muscle mass and maintain it for the rest of your life. You will find that if you want washboard arms you have to burn the fat off of your arms. The best way to do this is to combine the aerobic exercises that include walking, jogging, skipping and cycling with the strength training exercises that include weight lifting. The combination of aerobic exercises and strength training will help you to burn the fat of your arms much more quickly and effectively than just walking or cycling alone. The best thing about strength training is that it allows you to work muscles at different rates thus allowing them to burn the fat more efficiently. Combining the strength training and aerobic exercise will allow you to burn the fat and build lean muscle mass more quickly than doing them on their own. A good way to begin is to do 2 days of aerobic exercise and then 2 days of strength training. This is called interval training and is the fastest way to burn the fat of your arms much more quickly than doing either exercise alone. Another way to begin is to do 1 day of aerobic exercise and 1 day of strength training. The advantage of this is that you can combine the aerobic exercises with the strength training exercise at different rates thus allowing the aerobic exercises to burn the fat and the strength training exercise to build lean muscle mass. Combining aerobic exercises and strength training exercises will allow you to lose the fat and build lean muscle mass much more quickly than doing them on their own. The exercises to combine with strength training are the exercises that allow you to apply a very heavy amount of resistance to your arms and you will have to use different rates for the aerobic exercises and the strength training exercise. The best example of an exercise that allows you to do this is circuit training. Circuit training is the combination of aerobic and strength training exercises. There are several circuits that you can use. A good example of a circuit for beginners is to combine walking and running. You will have to use a very heavy amount of resistance and you will have to sprint to increase the amount of resistance and then jog to decrease the amount of resistance. You can use the same routine for beginners and advanced. This is a good way to begin interval training because this is a low intensity exercise. Once you get comfortable with the routine, you can increase the amount of resistance and you will jump over and get under the level of resistance that you have used in the previous exercises. Once you are comfortable with the jump over and get under the heavy resistance, you can use the routine that trains you to jump over and get over the low resistance. The same principle applies to getting over the higher level of resistance.  Image credit: Meghan Holmes from Unsplash.com Arguably, the only thing more important than working out correctly, is recovering correctly. Immediate or short-term recovery is the most common form of recovery. This short duration of time allows the body to rebuild muscle fibers, making them stronger than they were before. Sleep is another crucial component of correct recovery. Athletes who are sleep deprived are at risk for losing aerobic endurance levels as well as decreased production of human growth hormones (HGH) — a hormone that is active during tissue repair. Workout recovery supplements also serve their own important role in the recovery process.
How can supplements help? Long stretches in the gym at high intensity may seem like the best way to get that summer bod, but too much time in the gym can actually halt your progress. Make sure to leave some time to recover and recuperate. Workout recovery supplements help your body with this process and re-energize your body before you step foot in the gym again. Many recently converted health nuts like to determine their progress based upon how sore they are post workout. NO BUENO. Sore muscles means it’s time to stop. Returning to the gym anything less than 90% fit is a one way ticket to injury. Thankfully these workout supplements help speed up the recovery process, getting you out of bed and back in the gym quicker. Botanic Choice Creatine Creatine is every gym nut’s best friend. It helps increase your muscles’ phosphocreatine stores. Phosphocreatine helps with the formation of ATP that gets broken down to produce energy. By increasing our phosphocreatine stores, we are able to produce more ATP, fueling muscles during high-octane workouts. L-Carnosine L-Carnosine is fantastic for improving muscle endurance by promoting healthy aging and cellular restoration. This supplement works by helping to reduce levels of hydrogen ions (H+) from our blood plasma. Too much H+ in blood plasma causes your body to drop in pH which can lead to other health complications. L-Carnosine acts as a buffer for bodily pH, which delays the onset of fatigue. Whey Protein Whey protein is a staple recovery method for the gym-goer young and old. It’s main ingredient, protein, is essential for repairing and rebuilding muscle. Whey protein is easy for the body to absorb and digest. It is best to consume immediately after a workout. BCAAs BCAAs is short for Branched Chain Amino Acids. This supplement is very popular amongst bodybuilders. BCAAs help increase muscle growth, decrease muscle soreness, reduce exercise fatigue, and prevent muscle wasting. So not only will this help increase muscle mass, it’ll help you get back in the gym quicker and longer. L-Glutamine Glutamine is the most abundant amino acid in the body. Amino acids are the building blocks of proteins which are vital for muscle growth, development, and recovery. In addition to its muscular benefits, regularly supplementing Glutamine can help enhance your immune system. How do I know which ones are for me? It is difficult to pinpoint what exact supplements fit your gym regimen. If you are looking for supplements that contribute to muscle growth, BCAAs and Whey Protein are a good shot, though Whey is good for most fitness routines. If muscle longevity and endurance is more important to you, creatine or L-Carnosine may be helpful. Other recovery methods such as proper hydration, stretching (both before and after working out), and rest are also important for muscle growth and recovery. At the end of the day… The only one who knows their body the best is you. The best thing you can do to get the most out of your workout is to understand your limits. Most injuries occur when people try to go that extra mile and push through the pain. Listen, the pain is your body’s way of telling you, “Please can we stop doing this.” So listen most importantly, listen to your body…and your doctor. Always consult your physician before adding supplements to your wellness regime and even increasing fitness routine intensity. This article was originally published at iveeapp.com.  Image credit: Charles Gaudreault from Unsplash Do you want to know how to get a six pack fast? Well I'm going to tell you how to get a six pack fast.
It's not too hard, and it's not too complicated, but it does require some effort on your part. If you think you can't get a six pack fast, you're wrong. But, before we get to that, let me tell you how to get a six pack fast. 1. The best way is to - do nothing - do nothing, nothing. Eat healthy foods. Eat as much lean meat as possible. Drink a lot of water. And sleep at least 8 hours a night. I'd even recommend 10 hours a night if possible. Eat a lot of fruit and vegetables. They'll help your metabolism get rid of your extra fat. 2. Don't workout. Don't do any exercise except for running and walking. You need to cut down your calories. And you need to not get rid of your extra fat. The best way to burn calories fast is to eat fat. Lean meat and fruit are your best friends. 3. If you need to lift weights, don't lift heavy weights. Lift light weights. I recommend doing 75 to 100 lb dumbbells. I know that it's heavy, but you'll only need to use them a few times in your entire routine. And you'll burn a lot more calories. And, as I said before, water is good for a dehydrated body. 4. Do abdominal exercises. Ab exercises is what it sounds like. Situps. These will help you get rid of that excess belly fat, and they'll also help you get that six pack fast. These aren't the only abdominal exercises you should be doing, but they're the best ones for those that need them. These are just a few of the best ways to lose a six pack fast. Just do them and do them often. Believe me, they'll work. But, also, be consistent. You'll see that when you work out, it's the best way to get rid of your belly fat.  Image credit: Brooke Lark from Unsplash When searching for a new food, I often look for products from companies that specialise in the products you will be buying. If they have products you like there is a good chance they also have products that are good for your heart.
So you might ask, "Why should I buy heart healthy foods instead of a product that is only good for my heart?" Well let me tell you it is a lot better for your health. When you use food with a high fibre content, you will feel more full for longer periods of time. You get more of that feeling of satiety, the feeling you do not want to eat and thus you will be less likely to overeat. It is the same concept behind fibre. When people consume foods with a high fibre content, they do not eat as much of it. You feel full for longer periods and thus you do not over eat. The problem though is that not all foods contain fibre. So you end up not getting the full benefit of it. In addition, foods that do contain it, it has a limited processing life. So once it gets into your system, it is already done for. One good alternative is taking foods that are already good for your heart as opposed to products that claim to be good for your heart. There are some foods that have low levels of cholesterol. This means you get the full benefit without eating foods that give you the full effect of it, which could be detrimental and give you heart palpitations. A good example are fresh fruit juices. You can take those juices with a low fat or low calorie yogurt or shake. You are not eating your heart on a plate. This also includes whole wheat pasta and whole grain rice. It is best to soak and cook these foods. Another good example are supplements like omega 3. If you want to take fish oil, there are some fish oil supplements that are the equivalent in omega 3 to the amount you would get from eating a fatty fish. This makes it much easier to get the benefits of the supplement. However, it is important to remember that you will not get the same benefits from taking these supplements on a daily basis. These are high DHA and EPA foods that help maintain your good health. You are able to take more of these food supplements without overexercising.  How Supplements Boost Energy
Balancing life should be as simple as getting enough sleep, eating a healthy (in-moderation) diet, exercising regularly, and relaxing. In a perfect world, this is easy to accomplish but it isn’t always that simple. Life has plenty of demands, often ones that we can’t control. It is extremely common to feel burnt out from your everyday routine, especially when you feel as if you can’t maintain your energy. Fortunately, you don’t have to pretend to be a superhuman. There are natural supplements that can boost your energy, memory, and focus. More individuals are turning to “brain-boosting” supplements called nootropics, paired with standard healthy lifestyle choices. What are Nootropics? Nootropics are natural supplements or drugs that increase brain performance specifically in energy, memory, and concentration. The use of some of these supplements are still relatively recent but there are enhanced studies that have proven the benefits of nootropics when it comes to mental performance and improvements in overall brain health. The term might be unfamiliar but nootropics are naturally everywhere. They are widely accessible in dietary supplements to help harness brain power directly. There are plenty of options when it comes to consuming nootropic supplements, whether it is capsules, oils, powders or foods. Read on to learn more about supplements for focus and energy. 8 Supplements for Focus and Energy B12 Vitamin B12 helps transform the foods you eat into energy that your cells can use. It is found naturally in animal proteins, like meat, fish, and dairy products. Some people are already B12 deficient which can depend on your location and the type of diet you have (vegans and vegetarians may be at risk due to decreased animal consumption). B12 supplements can help maintain adequate levels and boost overall energy. Furthermore, some IV therapy options can include B complex vitamins in their drip services. Although B12 is a great natural nutrient, there is no evidence that suggests B12 can boost energy in people who already have adequate levels. Caffeine The most widely used nootropic, caffeine, works by blocking the adenosine receptor in the brain, which causes you to feel less tired. It is naturally found in coffee, cocoa beans, tea, and kola nuts. It is artificially added to sodas, energy drinks, and medications. A moderate intake of caffeine is recommended as it can increase alertness and attention over time. Although caffeine is a simple way to combat fatigue, it is easy to overdo it. Taking caffeine in pill supplements or consuming more than 4 cups of coffee a day can be toxic. Make sure you are taking the right amount to avoid negative side effects. Curcumin Turmeric is the spice that gives curry a yellow color and is found in most Indian cuisine. The active ingredient in turmeric, curcumin, has powerful anti-inflammatory effects. Additionally, it has been proven to help with memory and focus. In a study conducted by UCLA, participants who took curcumin experienced significant improvements in their memory and attention abilities compared to those who took a placebo. Unfortunately, curcumin only makes up about 3% of turmeric and is poorly absorbed into the bloodstream. Due to this fact, dietary supplements of curcumin are widely available. Fish oils The fatty acids from fish oils are linked to many health benefits, including improved heart and brain health. DHA and EPA are two types of omega-3 fatty acids that can be found in fish oil. DHA helps to maintain brain function, as it accounts for 90% of the omega-3 fat found in your brain cells. On the other hand, EPA has anti-inflammatory effects that help protect the brain from damage and aging. Both are associated with improved mental processes, memory, and concentration. EPA may also be linked to improved mood in those with depression. Ginkgo biloba Ginkgo biloba is a herbal supplement from the Ginkgo biloba tree. This herbal supplement is claimed to improve brain functions like focus and memory. The Ginkgo supplement can help increase blood flow to the brain, which can help increase overall brain metabolism. Gingko biloba can be found in capsule, powder or oil supplement form. Ginseng Asian ginseng is one of the most popular herbal supplements in the world. This herb comes from the Ginseng plant. Ginseng has been found to help reduce stress, improve brain function and increase antioxidant support. It is popularly used in tea but can be consumed in the form of powder, capsule, or oil. Ginseng can also be consumed as a root added to food. L-theanine L-theanine is an amino acid that can be found in black and green tea. A study found that consuming L-theanine can help increase both mental focus and creativity. Green tea contains L-theanine and caffeine, in-fact, this amino acid is observed to enhance the mental effects of caffeine while counteracting caffeine jitteriness. NAD+ Nicotinamide adenine dinucleotide, or NAD+, is a newer nootropic supplement. NAD+ helps turn nutrients into energy as a key player in metabolism and works as a helper molecule for proteins that regulate other cellular functions. In other words, NAD+ has optimal aging effects that are related to longevity, brain function regulation, and age-associated diseases. Our natural NAD+ levels begin to decrease over time, and many human diseases are associated with changes in NAD+ levels. NAD+ supplements are available predominantly online. You can also request an NAD+ IV therapy drip session. Consult Professional Guidance Maintaining your motivation doesn’t have to be hard. The best maintainable lifestyle changes, as well as, supplements for focus and energy can help. Due to this fact, the use of certain nootropic supplements without any professional guidance may be unhealthy. Every supplement has side effects that differ between individuals. If you have any pre-existing health conditions, or are unsure about your current health situation, please reach out to a healthcare provider for more information on how these supplements may affect you. Although many of these supplements are readily accessible online and in-stores, we recommend you consult with a doctor before use. This article was originally published at iveeapp.com.  Image credit: Adam Nieścioruk from Unsplash A lot of people think that taking supplements are a panacea to fill in the gaps that an otherwise unhealthy diet leaves behind. For sure, many of the supplements have other side effects. To take some examples; for weight loss, ephedrine can create anxiety. If you are allergic to plants, methylcellulose can cause an allergic reaction. If you are taking anti-anxiety supplements, it is advisable to avoid taking chitosan. And so on.
People believe that supplements are always safe. But the problem is that there are always some side effects. As you can see, many people fail to take note of the warning labels. Even so, some supplements like omega 3 fish oil and fish oil is very unsafe. Because it contains high amounts of mercury and PCBs. If you are allergic to anything, you should stay away from it. Most of the times, people take supplements while watching what they eat and drinking. But you should still take a moment to understand the label before taking it. As you can see, there are some supplements which do nothing but create health issues. As you are aware, supplements are not really regulated. By the way, a lot of manufacturers are just putting harmless and natural claims on the label. This kind of supplements are usually not regulated. Though, there are a few who are working hard to regulate them. People should have a good knowledge of what they are taking and how it can affect them. When you do not know, you will not know. It is always good to check the label before taking it. This way you can save yourself from unnecessary damage. A few supplements that will definitely harm your health. * Vitamin D is very important. This is essential in bone health. But it also affects the function of the immune system. This is why it is not recommended to take too much of it. * Vitamin E is a fat soluble acid. It can stimulate the release of insulin from beta cells. If you do not release the insulin, it can cause a decrease in the production of insulin and the cells that secrete it. This can lead to diabetes. Also, the fatty acid found in it can damage the cells of the pancreas. * Tryptophan is not a protein but a amino acid. It is important because it is used to produce serotonin. If you take too much, it can cause drowsiness. This is bad because serotonin is a neurotransmitter. It is involved in regulating sleep, mood, and anxiety. Serotonin is produced by the cells of the brain. * The minerals are important. * Iron is very important because it is used to produce hemoglobin. Hemoglobin is what binds oxygen and has blood. If you take too much, it can cause bleeding. Iron supplements should be taken with sodium, not potassium, so it does not cause stomach upset. The problem is, because the system does not know how much to release, it may cause potassium deficiency. The symptoms include vomiting, weakness, and difficulty with memory and thinking. * Calcium is used to produce and maintain healthy bones. It is also used to produce hormones and is in lots of bones and teeth. It also helps make teeth and bones stronger. * Magnesium is a water soluble compound that is present in bones, teeth, and teeth enamel. * Zinc is a heavy metal. In addition, it is used to synthesize insulin. For a vitamin, it is often difficult to know exactly how much is in it. It is good to have 1/3 the recommended amount per day. The quantity of it should be taken in half doses. However, the body does not know how much to release. * The body needs to know exactly how much, so if your doctor knows how much you have, it can tell the supplements to release accordingly. So, be careful on how much you take. The best solution is to know exactly what is in your supplements. This is easy to do if you make sure that the manufacturer has given the dosage.  Image credit: في عین الله from Unsplash There are so many reasons to love walking — it has a low barrier to entry, improves cardiovascular health, and can be a great way to stay connected with friends and family in person or virtually. Now, new research shows there’s a way to enhance the mental health benefits of walking even more with a technique called awe walking, which was designed specifically to increase positive emotions during exercise.
My Fitness Pal has the science behind it all...  Image credit: Thought Catalog When someone in your life is in the process of losing weight, what should you do? Should you draw attention to the weight loss and applaud the person, or should you de-emphasize it and avoid talking about it? The knee-jerk reaction is often to compliment and praise people for how great they look and for all their hard work. But is hearing those things truly helpful?
My Fitness Pal has blog post that has caused plenty of comments already...  Image credit: Andrey Zvyagintsev from Unsplash Winter can be a difficult time. Many experience what is known as Seasonal Affective Disorder (SAD). SAD can cause symptoms like fatigue, depression, and social withdrawal in climates where there is a lack of sunlight. This wintertime stagnation makes us less active and more prone to weight gain and other negative side effects. However, detoxification can help refresh and reset your body just in time for spring.
The importance of resetting So what even is detoxing anyway? Detoxing is the process of removing harmful toxins that have entered the body by way of our environment, the foods we eat, or the fluids we drink. According to Dr. Mark Hyman, an American physician and New York Times best-selling author, we are constantly living in a sea of toxins and it is slowly destroying our bodies and brains. Although our body naturally detoxes through the liver and kidneys, some modalities can help support the natural process. 5 easy ways to detoxify and refresh Detoxing can seem like a big step for some people, but don’t fret. We aren’t here to put anybody on a liquid-only month-long diet. There are easy ways we can help our body detox without having to strain ourselves too hard. 1. Drink Mo’ H2O If you don’t already carry a Nalgene everywhere you go, start. The average person, male or female, should consume roughly 13.5 cups of water per day — or about three 32 oz Nalgenes. Staying properly hydrated will allow for water to transport waste products out of the body through urination, sweating, and breathing. IV detox therapy can also help keep your body hydrating while flushing your body of harmful toxins, while replenishing with vitamins and minerals. 2. Avoid processed foods and sugary beverages Consuming high amounts of processed foods and sugar can have detrimental effects to the organs that play a pivotal role in detoxification. For example, high consumption of sugary beverages can cause fatty liver, a condition that negatively impacts liver function. By consuming less junk food, we can protect our detoxification process. 3. Exercise! Exercise, quite literally, is one of the best things we can do for our body. Exercise by itself does not detox your body, but studies have shown that exercise helps keep those vital organs like the kidneys, liver, and lungs functioning optimally. 4. Eat more antioxidant rich foods Antioxidants protect your cells against damage caused by molecules called free radicals. At high levels, free radicals begin to hurt the body by attacking healthy cells. This can lead to a condition called oxidative stress. An antioxidant-rich diet can help reduce damage caused by free radicals, lowering the risk of diseases that can impact detoxification. 5. Limit alcohol Over 90% of alcohol is processed by your liver. Studies show that low-to-moderate alcohol consumption can be beneficial for heart health, however, excessive alcohol consumption can cause a wide range of health problems, including damaged liver function. Limiting alcohol drinking is a very beneficial way to keep the body’s detoxification support strong. How can we maintain this refreshed state? Sustaining your cleansed state for lack of a better term, may seem daunting at first. But in reality, it’s quite easy and even pretty fun. One of the best things to do is to maintain a healthy diet. As we said, antioxidants are essential for helping your body with its natural detoxification process. So eating foods rich in antioxidants such as:
Another way to maintain a detoxification is simply drinking water. Water helps toxins out of the body through urination, sweating, and breathing. It also promotes healthy organ function. And don’t forget to hydrate before and after working out. Leaving your body dehydrated after a workout can leave it vulnerable to harmful toxins. Takeaways Detoxifying habits can flush our organs of harmful toxins and reduce the impact of oxidative stress. Wintertime is prime time for your body to fall victim to bodily pollutants since our activity level is much more stagnant. So take advantage of natural benefits, they’ll keep your mood up during those dark winters and have you bursting at the seams with energy and youthfulness right in time for spring. There’s a reason why it’s called Spring Cleaning. This article was originally published at iveeapp.com.  Image credit: Derick McKinney from Unsplash So you want to get in shape. This is all you hear about on the news. You see your favourite actors on TV doing those "I will get in shape" commercials. These men and women will start tomorrow morning with a ton of fat on their face. They will put on lean muscles. They will then end the day with slimmer. Some of them will still have fat on their thighs. What are they doing with their hands? What is going on? It is not a diet, it is not a pill. These people are taking action and they are getting the results. Why? Because they have a plan that is set in motion by a vision. They have a game plan.
You are not going to get in shape on your own. You are going to get in shape on your partners game plan. You do not have to be perfect. You just have to be prepared. You need to know what you are doing. You need to have a game plan. The game plan starts with you. When you say to yourself you are going to get in shape, you have to begin with you. You have to be 100 percent committed to it. You need to have an action plan to do it. You need to have a goal. You need to know when it is time to stop. You need to know when to continue. You need to set a date by which you will get in shape. Once you have that date, you need to execute the plan. The plan is set, you know when it is time, you have an action plan set in motion, you have a date by which you are going to do it, you have a goal, you have your friend who is ready to help, now let's execute the plan. |
Author - ChrisAuthor, Editor, Creator of Learn Develop Live Archives
July 2022
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