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Guest Post: Boost Your Body Confidence

There’s nothing like confidence to make life run smoother and easier for us. If we lack that, all else seems to be insufficient. If we lack that one integral part, it won’t matter how good we look, how skilled or successful we are. We’ll simply be too blind to notice any of it. When it comes to our bodies, getting in shape is quite a challenge mostly because it’s very easy to give up. We hit a bump on the road and then the whole effort seems wasted and silly, so we simply stop, give up, and get back to the old way. But is there a way to change that? Is there a way to finally get fit and boost our confidence? Absolutely, and we’re here to give you a few tips on how to do that.

Make it Easy for Yourself

If you have to trudge over half the city to get to the gym, hate the crowd who goes there, and have a trainer who doesn’t pay enough attention to you, then how on earth are you supposed to stick to it? If working out requires too much time, mental strain, and planning then you’re never going to stay consistent. Yes, you do need to get stubborn to stick to your plan, but you also need to be smart. So, make it easy. Go to a gym that’s near or work out at home, find the time where you’re unlikely to be bothered or interrupted, find a workout that you like.

Stop With the Negativity

In addition to training you to give up without trying and making you feel bad when there’s really no reason to, negative words and “I’m just so ugly” are merely… unproductive. It leads nowhere and you’re much better than that. Instead of “I can’t” and “I look awful,” why not try something like “I know I’m strong enough to reach the goals I want to reach.” Learn how to be confident and stick to it.

Pick Something You Like Doing

Gym not your thing? That’s cool, why not try dancing? Maybe you’d really enjoy the relaxation yoga provides, or maybe you’d be really into krav maga. Find something that excites you and find a good crowd to inspire you and you’ll keep coming back. It’s really all about that Australian approach here – Aussies are really fit, yet they don’t really have more average gym time than any other nation. So, how are their bodies so sexy? Well easy, they’ll surf, they’ll play volleyball, they’ll swim, they’ll hike. They’re outdoorsy and active and simply do what they like doing.

Forgive Failure

Sometimes you’re going to feel weak and you’re going to give in and eat that chocolate cake you promised you won’t touch. And you know what? This will keep happening occasionally, so stop sweating it. It’s not a big deal and it doesn’t mean your effort is ruined. Simply get back to good habits and relax. It’s okay to stumble sometimes.

Consult Professionals

With latest technological advancements, cosmetic procedures are now safer and easier to do, and they’re a good way to supplement your efforts. If you’ve been struggling with diets and exercising and you just can’t seem to lose those last few pounds, or if you’ve given birth and have a lot of loose skin, you can try a having a tummy tuck procedure to solve this problem. Similarly, if you’re worried about your tuberous breasts or have a different kind of imperfection that’s making you insecure, you can always talk to your doctor and ask for advice. You’re not alone in your struggles and if you want to try a treatment to help you out and make you feel better in your own skin, go for it.

Take the School Approach

You know how you always used to do better when you studied a little bit every day rather than cramming the whole night for a test that’s tomorrow? Yeah, well, exercise is kind of similar. Instead of working out two times a week for a long time, it’s actually a lot easier to exercise every day. The workout doesn’t need to be longer than 20-30 minutes, and this makes it both easy to fit into your schedule and it trains your body to get used to being active and to crave that daily workout.

Distract Yourself With Something Fun

A workout could be the perfect chance to listen to your favourite upbeat tunes, or to catch up on a show. Why not watch TV while you ride your stationary bike? Yes, being focused solely on exercise is great, but sometimes we just need a distraction and that’s okay.

Remember it’s a Lifestyle Change

And of course, while diet might not sculpt you and give you a toned body, it’s definitely the most important bit for actual weight loss. You need to create a calorie deficit to shed pounds, however, you need to have the right approach to it. Forget about fad diets and see a nutritionist if you can. Don’t starve yourself, don’t see dieting as something you’ll do only until you’ve lost excess weight. It’s a lifestyle change, it’s there to make you healthy.

Choose Healthy Over Skinny

It’s cool to go down a dress size, but if you turn your diet into “I want to be thin,” you’ll be disappointed. Rather than skinny, make your goal healthy. You want to feel good, you want to have strength. Trust us, once you adopt that attitude you’ll be a lot happier and look a lot better.

Here’s the gist of everything: you don’t have to be good at working out and dieting, you just have to do it. You’ll stumble and won’t always feel like you’re making progress, but stay consistent. That’s the real key here, simply being as consistent as possible and believing in yourself.

Scarlet is a passionate writer and regular contributor at highstylife.com interested in fashion, lifestyle, and health. She loves traveling, you could say that she is a real travel addict, especially when she has a chance to visit some exotic destinations. She would tell you that inspiration can be found in the most unexpected places.

3 Ways to Live a More Positive Lifestyle

Life is full of stressors. Sometimes hard work doesn’t seem to pay off, and sometimes it takes a long time to get where people want to get. It’s easy to get swept up in the negativity and to make unhealthy life choices.

But making positive life choices ultimately leads to a more healthy and fruitful existence, even when those choices are initially hard to make.

Below are some tips and tricks to feeding and cultivating a more positive lifestyle.

Journal

One of the biggest new trends in lifestyle development is the practice of mindfulness.

Mindfulness can be practiced through meditation, journaling, therapy, or a number of other mediums. Mindfulness is the process through which a person attempts to be entirely present in each moment, rather than thinking about the future and all the things they want to achieve, the past, or some event or goal that is not yet happening.

Mindfulness is a great way to be appreciative of the present moment, regardless of what that moment holds. Mindfulness journaling can be used to meditate on the joys and pitfalls of the present moment, and to ground the individual in the positivity of the present.

Journaling can also be utilized as a way to recall and store memories. After a great day out on an adventure with friends, or a good conversation on the phone, journaling can culture an appreciation of this memory by recalling it and recording it. Then, this memory can be revisited later, sparking even more joy and thankfulness.

Journaling overall can be a huge addition to the positivity in an individual’s life. Journals can also be daunting. For this reason, many advise keeping a one-line-a-day journal, in which each day a line is written about a positive experience from that day, this way they don’t get overwhelmed or feel bad when they cannot keep up with extensive journaling for every day.

Create a Fresh Start

The closet is full of clothes, but there is nothing to wear. All the books on the bookshelf have already been read, or have never and will never be read. Last year’s junk is piling up, leaving no room for positive changes in a new year.

A big clean out of the house or the apartment is a great way to make room for new memories and new positive experiences in life. Utilizing the system of a keep, give away, or throw away is useful. And items kept in the keep pile should have a significant reason for being there.

Many claim that the best way to decide what to keep a clothing item is to hold it while asking three questions: is it a special occasion or seasonal garment; has it been worn in the last three months; and does it bring joy. If the garment does not fit one or more of these categories, it should be given away or thrown away. The same types of questions can be applied to other types of items in the home as well.

Cleaning out the closet and giving items to charity can be a cathartic experience and leaving empty space for new clothes and new items is a wonderful way to build excitement and to invest in the future.

After the big clean out, space can be carefully curated to hold only items of importance that make the homeowner happy to look at and to wear or utilize.

Taking pride in personal items and getting rid of items that don’t bring that sense of pride, happiness, or sentimentality is a wonderful way to invest in positivity and to live a more positive lifestyle.

Have an Adventure

Individuals wishing to live a more positive life need to remember to invest in themselves, their future, and their happiness. This means that while an adventure might not be practical at the time, planning and budgeting for the future is a wonderful investment in themselves.

This self-investment breeds eternal positivity because it reinforces self-love and self-compassion, as well as the fact that every individual deserves happiness and positivity. Even if an adventure is seemingly out of reach financially, like a backpacking trip through Europe or skydiving, a loan from Payoff.com can make it easier and closer than it might seem.

Using a personal loan, individuals can go on a nature-driven vacation to visit a national park, backpack a trail, or camp with friends. Maybe someone’s dream vacation is to see the Eiffel Tower, or Big Ben, or the Statue of Liberty, or even a show on Broadway. Taking a beach day is an adventure as well.

The inherent positivity of an individual investing in their own happiness is one of the biggest leaps one can take in the quest to live a more positive lifestyle.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

How You Can Be More Active in Your Everyday Life

When we talk about being active and living a healthy lifestyle, it isn’t just about going for a run each evening but being completely sedentary the rest of the time. In order to be truly more active, then there needs to be some things that we change in our everyday lives. When we are always more active, at work, school or at home, then we are really on the way to living a healthy and active lifestyle. All of those extra things can help us to stay well. So what are some changes you could be making? Here are a few ideas to get you started.

Walk More

It might elicit a moan from you or your family, but walking more is a great way to be active. You’re using your whole body, burning calories, and getting your heart pumping faster than it would be in the car. Even something like taking the stairs over the elevator is a good way to be more active and walk more. Plan your time better to walk to more places and you’ll really feel the benefit of it. You could also look to get a step counter to encourage you to be more active. We should be aiming for at least 10,000 steps per day, but many of us fall short of that. You can read more here if you want to http://stepcount.org.uk/. So if you’re curious to see where you are with that at the moment, then a step counter will be a good way to start being more active.

Take Regular Work Breaks

Work or school are going to be some of the places where we find it hard to be the most active. We can’t just get up and leave when we want. However, we can take breaks to have a quick walk around the office or to get a glass of water. You shouldn’t be sat at your desk for hours on end without moving. Consider standing at your desk if you need to, to get your body moving and some weight bearing on your feet. You could even look into getting a bike or elliptical installed under your desk, like this one https://www.hereon.biz/under-desk-elliptical/. What a fun way to be more active when you normally wouldn’t be very active. Employers should take note!

Use Standing Time To Move

Think about times in the day when you stand up but don’t do anything. You might be waiting for the kettle to boil or for the oven to heat up. But use that time to get in a mini-workout. How many squats can you do in the time it takes for your pasta to cook or the kettle to boil, for example? When you’re having a phone conversation, how many times can you go up and down the stairs or do something else that is active like cleaning the house? Multitask and get a few more mini-workouts in each day and it will help you to stay fit and well much more than people that don’t.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

5 Things To Avoid To Keep Your Lungs As Healthy As Possible

We all know that eating right and exercising is the best way to stay healthy, but there are so many things in life that can damage your lungs. Your lungs are one of the main parts of your body that keep you alive, so looking after them is imperative. In this article are going to be some examples of things you should avoid to keep your lungs as healthy as possible.

Smoking

Let’s get the obvious one out of the way first. Smoking cigarettes is probably the most dangerous thing that you could put into your body. Not only can it harm your lungs and cause you to contract lung cancer, but it can cause many other cancers too. Did you know, that every cigarette that you smoke can take 10 minutes off your life? If you suffer from an illness like asthma or COPD too the effects of smoking can take it’s toll faster than someone who doesn’t suffer from any lung diseases.

It’s not just tobacco that can be harmful if you smoke it either, smoking any form of drugs can harm your lungs just as much as regular tobacco. Not only that, it can cause dozens of other health problems, including things like psychosis.

If you’re trying to quit smoking, visit your local pharmacist for help on quitting. It will save your wallet and your life.

Bonfire Smoke

There’s nothing quite like huddling around a bonfire and watching the flames engulf the firewood until it burns to glowing embers. However, breathing in bonfire smoke can do serious damage to your health. Even though it may smell nice, the smoke contains dangerous particles that can penetrate the walls of your lungs and cause breathing problems, headaches, runny noses and wheezing. If you are attending a bonfire, try not to stand too close so that you’re at less risk of reaping the damage that can be caused by bonfire smoke.

Asbestos

Asbestos is something that’s been around for centuries and is typically used in buildings for insulation. After the discovery of asbestosis, it was discontinued in the build of new houses. However, many homes all over the world still contain asbestos and can pose a threat to anyone who has a lot of exposure to it. If the asbestos is untouched, it shouldn’t harm you but if it is broken or removed the small fibre particles can enter your lungs and cause damage over time. If you’re in the industry of home improvements, make sure that you wear a face mask when working with asbestos to make sure that the particles aren’t accidentally breathed in. If your company haven’t been providing face masks, you could call a mesothelioma attorney for compensation because being exposed to asbestos could have potentially put you at the risk of cancer. Make sure you get yourself checked out if you’re experiencing tightness of the chest, shortness of breath and deformities of your hands.

Cleaning Chemicals

Even though we want to keep our homes clean and hygienic, using bleach without proper protection can lead to lung diseases like COPD, asthma, and can even cause people with current lung conditions to have even worse symptoms. Anything that contains bleach, chlorine, and ammonia is potentially dangerous. The warnings on the side of the product normally advise you to cover your mouth when using it to prevent the fumes from these chemicals harming your lungs. Like with working with asbestos, make sure that you wear a face mask when using these chemicals to prevent any damage to your lungs, even if you are only bleaching the toilet.

Related Article: Detoxify Your Home and Join the Green Cleaning Trend

Carbon Monoxide

We’ve probably all heard that carbon monoxide is dangerous for the body, but why is that? Carbon monoxide is found in cigarettes (one of the many reasons you shouldn’t smoke) and it’s a gas that prevents your lungs from taking in enough air, therefore suffocating the lungs and making it difficult to breathe. Unfortunately, we are even at risk of carbon monoxide in our own homes, so it is definitely worth investing in a carbon monoxide meter which will tell you if any is detected in your home. Having appliances that use fuel in your home serviced regularly should decrease the chance of carbon monoxide poisoning.

Avoiding these 5 things should keep your lungs healthy so that you can concentrate on keeping healthy through a good diet and exercise. If there is anything else that seems like it would be hard on your lungs like dust or particles in the air, make sure to cover your mouth to prevent damage to your lungs.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Understanding The Relationship Between Mind and Body For Better Health

If there is one goal which we would all generally agree to being important, it is to remain as fit and healthy as possible for as long as possible. However, put this way, it doesn’t really tell us much. The truth is that there is much more to it than it at first appears, and getting to grips with that is the first essential step towards understanding it more fully. As it turns out, anyone who wants to improve their health in any big and lasting way will benefit massively from understanding a little about the psychology behind it all. Fortunately, such psychology is easy to understand and will help you with any health goals you hope to achieve. Let’s take a deeper look into the world of psychology to understand health a little better.

A Two-Way Relationship

It is often helpful to think of the relationship between health and mind as a yin and yang situation. In one sense, being healthy helps to promote a more positive psychological outlook, and improves mental well-being. But at the same time, fostering a healthy mindset is always going to improve the effectiveness of any decisions you make regarding your physical health. It might be beneficial to visualize the mind and body relationship as a swinging door: no matter which way you push it, it comes back the other way with equal force. Alternately, you might want to go the way of certain spiritual traditions, and consider the mind and body to really just be two parts of the same machine. Seen from this perspective, it makes little difference what you do for one or the other. Improving your mind strengthens your body, and boosting your physical health likewise brings about more positive and beneficial states of mind. We all already know that getting the mind and body in harmony can have hugely positive effects. This is made all the easier by considering that they are really just one thing anyway. Understand the basic nature of this relationship as well as you can; it will help you no matter what you attempt to do to improve your health.

Building A Strong Foundation

Seen from that viewpoint, it is clearly beneficial to try and build a strong foundation from both the physical and mental sides of the equation. If you look at http://trainingtips.com/strong-foundation/ you will get a good idea of what we are going for here. The better the foundation, the starting point, the more effective any subsequent actions to improve one’s health will be, so this is worth looking into at your earliest convenience. In truth, there is practically no end to what you can do to bring about this harmonious foundation – but there are particular first steps which are worth attempting.

For a start, it is a good idea to try and clear both mind and body of any particularly toxic substances. In the physical realm, this means avoiding any genuine toxins which your body probably doesn’t appreciate having inside it. In many cases, this is extremely difficult to do, especially if those toxins are highly addictive substances which you have been dependent on for some time. If this applies to you, consider visiting somewhere like www.orlandorecovery.com to try and rid yourself of the addiction. It might take a long time, but it will be worth it.

On the mental side, getting rid of toxins means working to remove the basis of unhelpful and damaging thought patterns. This, again, is for many people the work of a lifetime. You might even say that useless mental chitter-chatter is something of an epidemic human disease. Nonetheless, you can make small changes each and every day to gradually do away with these types of thoughts. Take up a meditation routine, even just half an hour a day, and you will be well on your way with this side of the bargain.

Keeping The Balance

Your main mission now is to continue to try and keep the balance between body and mind as you work on improving your health. There are countless fitness and health goals which you might be set on achieving. Regardless of what yours are, you should try to ensure that you always work towards them with both body and mind in the center of the issue at all times. This will ensure that you do not focus too heavily on one to the detriment of the other – a common but often unseen flaw which upends many attempts to improve one’s health. Put simply, you need to work on both improving your physical and mental well-being at the same kind of pace.

The Physical Side

When it comes to looking at improving your physical health, there are a number of easy and common changes which you might want to make. If you feel that you have become sluggish, then the first port of call will be to simply get moving in whatever way you can. This might mean going for a jog every other day, or it might even be something much smaller, to begin with. Whatever it takes, make sure you go at a speed which will not cause too much stress to either side of the equation. Take it as slow as is necessary in order to enjoy it, but as fast as you need to in order to see those changes you want to see.

The Mental Side

Of course, in tandem with this, you will want to think about tending to your mental side. This means continuing with that daily meditation practice, for a start. But it’s also a case of keeping stress at bay, killing it the moment it arises within you. This practice alone will do plenty in terms of keeping you centered and healthy, and you might be surprised at what a difference it really does make overall.

Health only comes to you when you focus in a balanced way on both your body and mind. Focus on those aspects of wellbeing which tend to both, such as good nutrition and plenty of rest, and you will be well on your way to greater health.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

You Shouldn’t “Walk Off” An Injury

While often used as a comedic device, the idea of being able to “walk off” an injury is nevertheless a persistent one. Trip and fall while out running? Walk it off! Stretch too far during a yoga class? Walk it off!

The whole idea is based on a fundamental lack of understanding about the human body. While there are some injuries which are temporary – momentary spasms of pain that will recede on their own – there is a huge threat caused by trying to “walk off” an injury that can’t be walked off. Of course, you have no way of knowing if the injury you have sustained can be walked off before you try it – but what happens if you give it a go, and what harm are you doing if you’ve calculated incorrectly?

Think About R.I.C.E.

You’re more than likely aware of what “R.I.C.E” means in an injury capacity, but if not, let’s be clear – it’s not this:

What it actually stands for is the way that you should handle an injury:

R – Rest
I – Ice
C – Compression
E – Elevation

While you might think you will always know which injury needs the R.I.C.E. treatment and which doesn’t, you’re probably incorrect. R.I.C.E. is not just for those sudden, sharp injuries like turning your ankle – it should also be used for gradual stress injuries, that you might not even notice are building up.

As a rule, if you feel persistent pain – no matter how mild – in any area of your body, it needs to be R.I.C.E-d.

Strength Through Rest

You might think that because you work out regularly, use supplements like AlgaeCal, and have done your research, then you know best. You know that resting an injury can sometimes be worse for it than anything; back injuries, particularly, have a tendency to get worse rather than better if you cease all exercise.

However, learning about the AlgaeCal plant calcium side effects and researching the latest exercise techniques does not mean that you have the power to see into the future. How do you know the pain you’re experiencing in the moment is the kind that won’t benefit from rest?

Put simply: you don’t. It’s great that you have educated yourself on the supplements you should be taking if you exercise regularly and know your way around dealing with workout aches and pains, but you can’t predict the future. It’s far better to stop the moment you feel pain and make a clear-headed assessment of what’s happening to you.

Pain Isn’t Embarrassing

As mentioned at the beginning of this article, the “walk it off” line is often used in comedic terms – i.e. someone walks into a door and is told to “walk it off”. This suggests that pain is an embarrassment, the fault of the person who is feeling the pain.

This isn’t the case. It might be embarrassing to trip over while running, but the pain itself should never be a cause for shame. Bodies go wrong. We make mistakes, miscalculate, and hurt ourselves – it’s completely natural. What is embarrassing is trying to carry on when your body is telling you to stop, thereby inevitably making life worse for yourself. Don’t fall into this trap; if something hurts, stop, evaluate, and then make a decision on how to proceed – no matter what anyone else thinks.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

3 Ways To Alleviate Running Pain

Running is a hard, but enjoyable past time for us. It gets us fitter, it makes us feel good by releasing endorphins into our system, increasing our quality of life overall! However, like any sport, running does come with pains and aches, some more serious than others. There are many different ways to alleviate and combat these pains, so here are the best 3 ways to do it!

Get The Right Pair Of Shoes

Running shoes are incredibly important for the well-being of your legs. They properly distribute the weight of your feet across the sole and support your feet, unlike normal trainers. This is important because naturally, humans run on their feet! But in shoes, we run flat footed, and over extended periods of time, this causes damage to the feet themselves, the ankles and the knees. If you’re not running very often than a normal pair of running shoes will do you fine, but if you’re a more regular runner you need to get specially fitted shoes! Companies like FleetFeetSports offer fitting services and can find the perfect shoe for you, eliminating the risk of getting any foot related issues!

Stretch Out After Each Run

Stretching is also a very important component of running. When you exercise, your muscle contract and relax, however, due to the intensity of exercise your muscles don’t fully relax, instead they keep slightly contracted all throughout your run. If you get back from a run and don’t stretch out, you will continue to feel pain in your legs! Stretching forces your muscles to stop their constant contraction, meaning that you can relax and not have any problems. As an example, many runners will have stumbled across problems with the dreaded iliotibial band, causing a clicking whenever the knee is bent. This can be incredibly debilitating, however, if you purchase a foam roller from companies like Trigger Point there are stretches you can do to slowly nurse the IT band back to full health!

Get Physiotherapy

This is the last line of defense in alleviating injuries, and should only be done if you really need it! Physiotherapy differs from person to person as each problem is unique. However, they do offer medication and exercises after a consultation and examination of the problem you are having. Then a physician will take you through the necessary things you need to do. The treatment can often include massages and other muscular stimulation exercises. If you want to find out more about this topic, because it is very complex and specific, go to PainEndsHere.com. Companies like this are able to offer professional help for those that need it. So, if this applies to you then you should definitely reach out to one of these businesses.

So there you have it! The three best ways to alleviate running pain, any of these are guaranteed to make your pain go away, however, if it is more serious you need to make sure you see a doctor because you can’t remedy everything yourself! If you’re looking for other ways to avoid injuries when preparing for a run, read this.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

What Are The Best Sports To Tone Up?

Toning is a word that has made a significant apparition in the vocabulary of the fitness world. What does it mean to be toned, you ask? At worst, it means buying the next magazine that promises to tell you all about getting toned up for the summer and starting an unhealthy diet in the hope that you can get to the bikini figure before the end of the summer. At best, it means losing some fat and gaining muscle mass without getting bulky. And, believe it or not, but you can’t do it in two weeks – in other words, you can forget about the promises of trendy women’s magazines and their miracle diets. Fitness trainers and specialists agree that toning your muscles involves a healthy mix of cardio, strength, and good eating habits, without never starving yourself or risking an injury for dangerous training. Here are some the favorite ways of getting toned, depending on the sport you choose.

 

Getting ripped

 

Adopt The Shredding Regime

At the core of losing fat, there’s the need to change your diet to restrict your calories intake without falling into the trap of an unhealthy diet. In fact, you might be wondering right now: Do you have to learn what to eat if you need to learn how to get ripped? The answer is yes, definitely, you need to understand what fuels your body and whether your body needs a low-carb and high-fat diet or a moderate carb and low-fat diet. What you eat, ultimately is what your body becomes. Additionally, getting ripped is about maximizing your body energy to sustain a workout regime. What this means is that you are likely to need to take a hormonal supplement to help your muscle grow bigger in a shorter time. Achieving a toned body is the result of a workout that focuses on strength to develop your muscles. But you can control the level of toning by introducing cardio and low-resistance exercises.  

The Quick Workout That Burns Calories

Most people can find it difficult to get the time to go to the gym and exercise. But it doesn’t mean that you can’t find a workout that works for your busy schedule. All you need is 30 minutes to get some cracking results, assuming that you stick to a quick workout for a long period. Going for a jog for 30 minutes can get you to burn several hundred calories. The main problem with jogging is that it only visibly tones your lower body. If you want to notice improvements in your arms and abs, you will need to vary your workout schedule and combine running with kettlebell exercises, or even dancing. Here again, 30 minutes is a good time to achieve positive results. If you have more time, it’s better to switch to a more involving activity that will help you to tone your full body.

 

The Long-Term Investment In The Week

When you can invest over one hour of your time several times a week, you can embrace a sport that will help you to develop your strength and your endurance at the same time. Swimming is always a favorite, especially as it is so soft on the joints. It’s difficult to injure yourself when you swim, and you can improve your body shape visibly over a long time. Toning your muscles implies that you need to work against a resistance, which the water provides when you swim. The resistance of the water is stronger than air, so you are likely to see better results faster with swimming than with a kettlebell. But more importantly, swimming is a combination of arm strokes – that engage your shoulder, biceps, triceps, chest, and upper back –, leg kicks and core balance. It’s a full-body workout, and it doesn’t even feel like it! What’s not to like?

Swimming

Got Lots Of Time To Kill?

If you find that you have a lot of time to dedicate to a sport activity,  you may want to get involved in an outdoor workout that trains your entire body. Golf is one of those sport gems that provide full-body training and plenty of wonderful health benefits, and yet, you don’t feel like you are training hard. In reality, an 18-hole round exceeds the 10,000 steps a day recommendation. If you take into account the fact that you need to carry your clubs for the round, you can be burning over 700 calories. Additionally, golf can help to reduce the impact of stress, which is often related to weight gain. It’s a win-win all the way: You’re outdoors and you are toning your muscles and relaxing your mind.

 

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Guest Post: How to Get Your Belly Ready for Swimsuit Season

Swimsuit season is coming and if you are not ready to embrace some body positivity and show off your body the way it is, it’s still not too late to shave off some of that unwanted fat from your belly. Not to worry, I’m not going to just tell you to eat less and exercise more, that “secret” has been out for a very long time and it clearly doesn’t work for everyone, but maybe some of these other tips will:

Ditch the Transport

Moving is the best way to get your metabolism going, and moving absolutely doesn’t have to be just exercise. Throw away your car keys and the bus pass and start walking, cycling and roller skating to your destinations. This seemingly small increase in activity will do a lot more than it might look on the surface: by constantly using your muscles, you are never putting your body in a dormant state – which is when our metabolism slows down. If you have a desk job, try not to use the phone to contact your colleagues, but rather walk over to their desk and talk to them. When watching TV, try not to just sit or lay down, but rather watch it while ironing the clothes, doing some light stretches, or even just sitting up straight. In short: unless you are purposefully sleeping or resting, try to never be in a position where your body thinks it can fall asleep.

Hydrate

You probably already heard of the “drink a tall glass of water as soon as you wake up” tip – and it’s not just gibberish. Not only does if flush out the toxins, but it wakes up your body and tells your metabolism that it’s time to wake up and start working. You should always drink a glass of water or tea before eating because it will fill your tummy to a certain point and make you feel full sooner. We, as humans, tend to overeat, because the signal that goes from our belly to our brain telling us that we’re full isn’t instant, so by the time we get it, it’s already too late and we’ve eaten more than we should. Not to mention that water helps fight cellulite – the other enemy of summer and bikinis – and gives us smoother skin and better hair.

Targeted Fat Reduction

It is simply impossible to target the fat on one part of the body with good eating habits and exercise. Sure, doing certain exercise will give you better muscles in that area, but the fat we lose is the same all over our bodies. The only way to reduce fat in a specific, targeted area is with medical assistance. Don’t worry – in this day and age there is no need to go under the knife. Non-invasive treatments like cryolipolysis are available in some clinics, and they are great for people who want fast results and just don’t have the time to commit to a weight loss plan. But remember – this isn’t a magic wand: you will still have to change up your lifestyle if you want to maintain the results.

No matter what your summer goals are, there is no point in crash-dieting or boot camp workouts a few weeks before the summer. The only way you will be happy and healthy long-term is if you implement changes into your lifestyle that you can follow every day. Start with small, simple changes, and if they stick, you can work your way up to a lifestyle you want to lead. We all feel great when we look great, but it’s important to remember that all bodies are different and all we should be doing is try to be healthy and happy.

Diana Smith is a full time mom of two beautiful girls interested in topics related to health and alternative medicine. In her free time she enjoys exercising and preparing healthy meals for her family.

Guest Post: The Power Of Running For Your Body And Mind

Everyone knows running is a great way to get into shape. It’s not a secret! But do you know that running can also benefit your mind? Have you ever wondered how running influences your brains? If you haven’t now it’s the time to realize why running is not only great for your body but also for your mind.

So, let’s start… How does running influence your body and brain?

Stimulate Memory and Learning System

People who prefer to sit on the sofa instead of morning run can’t show off a good memory and learning as their brains are slowly dying away. Fit people and those who like exercising have a better ability to concentrate, solve different memory test better and combine multiple tasks easier.

Reduce Stress, Anxiety and Help with Depression

When you run, your body produces endorphin. This hormone improves your mood and health. Endorphin allows your body to lower your stress levels, anxiety, improve your sleep and eliminate depression.

Stop Deterioration of Brains with Age

With aging, the human brain can begin to deteriorate but running prevents or reverses this process as it affects brain chemicals. Running boosts the production of new nerve cells and blood vessels within the brain that’s why the runners’ brains have better metabolic efficiency and getting old later than non-athletes’.

Help to Burn Calories

Running is considered as one of the most effective ways to lose weight and keep in shape. It is a unique type of exercise as you can burn calories not only when you work out but also and after training. Such effect is called “afterburn”.

Prevent Disease

Research shows that running is a nice way to increase your overall level of health and it means that running helps to reduce or prevent the risk of disease. While you’re running the level of good cholesterol in your blood raises. As a result, the lung function of your body increases, you enhance your immune system and the risk of developing blood clots becomes lower.

Make Your Heart Stronger

One more useful characteristic of running is the ability to take care of your heart health. Regular runs are the best prevention of heart disease. Running has the magic impact to your health. It can reduce the risk of heart attack, lower resting heart rate and reduce blood pressure.

Strengthen Your Bones

Running also helps to strengthen your bone health. If somebody says that running damages your bones don’t trust this person. The repeated impact on your bones and joints during your regular runs makes to build thick calcium layers in the bones and they gradually get stronger.

Prolong Your Life

It is no big secret that people who exercise at least 30 minutes, five times a week live longer than those who lead passive lifestyle. When you start running you give up bad habits, you promote your health and don’t allow your brain to age. Of course, all this helps you to extend your life.

Here you’ve read about the best benefits of running. As you see running can be considered as a universal workout as it useful both for your physical and mental health. How has running improved your body and mind? Please, share your thoughts with us.

Written by: Helen Rogers – http://thecrossfitshoes.com/

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