fitness

Your Body’s In Good Shape, But What About Your Mind?

A lot of people are so focused on getting their body fit and healthy that they forget all about their mind. Your mind needs, training, exercise and health treatment just as much as your body. In fact, did you know that a lot of experts recommend that everyone goes to see a mental health professional at some point in their life? We’ll look at why that is a little further down, but this clearly shows the importance of thinking about your mental health. So, how can you look after your mind and what benefits will this bring?

Brain Exercises

You should avoid binge watching TV if you can, no matter how tempting it might be. Instead, watch TV in short bursts every so often and spend more time reading and solving puzzles. Crosswords are great brain exercises that really get those electrons firing. That’s exactly what you need to keep your mind in tip-top shape. If you do this, you can even reduce the chances of developing problems such as Alzheimer’s later in life. Many people with the early signs of Alzheimer’s have discovered that brain teasers slow down the progression of the disease. You can read more about this on https://alzheimers.org.uk/.

Therapeutic Treatment

Therapy is about tackling the issues that are causing you stress and anxiety. A lot of OT companies now work with big business to make sure that all employees are taken care of in this aspect, and that’s hardly surprising. Most of the stress that we face in life is due to our career and our job responsibilities. If you have a look at a site such as http://theotpractice.co.uk/, you’ll see that you can easily arrange to speak to an OT yourself. They will help you achieve your goals in life and conquer the road blocks that are stopping you from succeeding.

Meditation

Do you constantly feel stressed and overwhelmed in your life? You might want to think about meditation. You don’t have to spend hours meditating to see the effects. Instead, you can simply squeeze in a few hours a day. To meditate all you need to do is clear your mind. Try using some relaxing music and setting quietly with your legs crossed and your arms loose by your side. Practice controlled breathing, and you should feel your body calm down. At this point, you will be entering a stage of meditation. When you have finished meditating your mind will feel clearer, and your body might feel stronger too.

Sleep Tight

Of course one of the simplest ways to keep your mind healthy is by getting a good night of rest. You may not realize this, but sleep is the body’s natural way of healing itself. If you’re not getting enough sleep, you will find life more stressful, and you might even see physical changes such as bloating or loss of hair. To get a good night of rest, try switching off all the electrical devices in your room. You can learn why you should do this by reading http://dailymail.co.uk/. Exercise a few hours before bed then lie back and let your body drift naturally to sleep. You should wake up in the morning feeling refreshed and ready for the day.

We hope you see now why it’s important to look after the mind as well as the body when you’re thinking about your health.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Why You Should Take Up Golf

Despite what you might think, golf is not just a workout for retired men, and it is by no means a gentle exercise. In reality, golf incorporates cardiovascular exercise, strength training, and even balance and coordination. It’s also a low-risk injury sport, which is probably why it’s safer for older players to take it up. Read on to find out why you should take up golf and why it should be your next fitness craze.

Long Walks

There is a lot of evidence that walking is good exercise, and golf involves a lot of walking. Most golf courses span across multiple acres of hilly terrain. With 18 holes, the average golf course is between 5 and 8 miles, so you are guaranteed a good workout if you keep a brisk pace between holes. Not to mention how many calories you’ll burn. With all the walking, carrying and swinging involved, golfers can burn up to 1000 calories in a single game.
Once you take up golfing, some side effects from the regular movement include an improved mood, a reduced risk of chronic disease, your legs will look fantastic, and your jeans might feel a little more loose. Remember, this only applies if you don’t take the cart.

Swings Build Strength

Even without weighted clubs, repeated swinging can build up arm strength. Your lower body gets strength training in the form of the aforementioned walking; trekking up those hills is sure to work the quadriceps and hamstrings. Additionally, carrying your own clubs counts as a weight bearing exercise and when used in conjunction with walking you will cause your heart to beat faster and increase calorie burn. If this sounds like to much strength training to take on at once, then just focus on the walking and your golf swing. However, you should also learn more about push carts before you buy one in the hopes of easing your strength training.

Balance

It may not be as obvious as a yoga workout, but golf does involve a great deal of balance. When you first learn how to play golf, your instructor will go over your stance so that you don’t fall over while you swing a club high above your head. Training to achieve the proper balance engages your core abdominal muscles, as well as the muscles of the lower back and even the buttocks. These muscles work together to help prevent back pain, falls and a number of other dangerous occurrences.

Improved Mental Health

Studies show that social interaction with others increases our self-esteem and happiness, and golf is one of the most social sports activities you can do. It can widen your social circle, lift depression, and improve your overall mental health.

Sleep

The more physical activity you do, the easier you find it to sleep at night. Golf incorporates a lot of muscles, takes a lot of concentration, and the players absorb a lot of Vitamin D when they spend time outside. As a result, golfers are more able to sleep soundly without being interrupted by insomnia.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Guest Post: 5 Tips On Becoming A Better Athlete With An Elbow Compression Sleeve

As an athlete, you need to maintain the healthy body so as to optimize your performance. It’s only a healthy body that can provide enough energy to propel faster movement.

Our arms play a key role in the general body balance and vital role for tennis players. To have a healthy arm to benefit you greatly as a sportsman, consider the use of an Elbow Compression Sleeve. Outlined below are tips on how embracing the use of the compression sleeves on your arm can improve your health and hence your overall performance

#1. Protection Of Your Arms From Scratches And Abrasions

A sportsman’s life consists of moving in different environments. Take the case of athletes taking part in the cross country or Boston marathon. Your body can be prone to minor injuries during the training exercises.

That’s why you have to give your arms enough protection. Putting on these compression sleeves will ensure your elbow is protected from minor accidents during the vigorous training or races.

Remember these minor injuries can pose discomfort or infection to your skin. Moreover, the sleeves are designed in such a way that they will stabilize muscles around the elbow region and hence protect them from excessive sliding.
Hence giving you safety even to minor tears in the muscles which could have otherwise occurred

#2. Managing The Muscle Soreness

As an athlete you have to keep up with your training, however, during such training, you might incur some pain on the area around the elbow or sustain a sore muscle. This could be a case of concern since it has the capacity of distracting you from your optimal performance.

However, with when you wear an Elbow Compression Sleeve, the pain as a result of the soreness can be reduced greatly giving you more time to concentrate on your exercises or races. Actually, it is the compression force applied and hence less strain on the muscles that helps alleviates the pain.

Regular exercising, like running, or any other activity that causes vibration to the body result into the contraction or misalignment of the muscles; it is this contraction or vibration that leads to the soreness or swelling in the joints.

#3. Aids Faster Muscle Recovery And Healing

By wearing the elbow compression sleeves, you are aiding your muscles in recovering faster from the previous rigorous activity. Without this help, the recuperation can take much time.

A research conducted and published in the International Journal of Sports further back up this fact; the elbow sleeves increases the oxygen concentration in the tissues around the arms and hence faster healing or performance When you wear this device, the level of the lactic acid formed as the anaerobic activity heightens is greatly reduced. The reduced lactic acid implies the body, therefore, will take less time to repair itself. I the end your muscles recover faster.

#4. Good Temperature Regulation

As an athlete, you, having the ability to regulate your body temperature as a sportsman is an added advantage to your performance. By wearing the Elbow Compression Sleeve, you are able to maintain the right temperature you need both the cold and hot weather.

Since they are made of perforated materials, air can flow through and thus providing the much-needed cooling. In addition, it will also reduce the amount of sweat which could otherwise accumulate greatly. The steady temperature will provide you with much comfort and ease of performance.

#5. Shields You From The Dirt

Strenuous activities like running results into the body producing much sweat in an effort to keep cool. When these sweats mix with other dust which an athlete is likely to pick on the way, it results in much discomfort.

On the other hand, wearing the Elbow Compression Sleeve ensures that your elbow is not directly exposed to these dusts. After the race, you can then easily remove the dust which will have accumulated on the sleeve and not your body. In summary, an Elbow Compression Sleeve is not just worn for beatification, but for health reasons.

It will enhance your performance and quickly aid your body to return to its usual state even after a tiring activity. It will also help you reduce you swellings and soreness on the elbow, which is common in an athlete’s life.

Emily is founder of BodyShape101.com, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.

Great Tech For Your Health

Modern technology can get a pretty bad rap. Many people blame it for the sedentary lives modern people are leading, and the social isolation of a lot of kids. These days, however, your phone, tablet, and TV really don’t have to be used for sitting still for hours. In fact, they can be extremely effective auxiliary tools in working towards your fitness goals. People all over the world are starting to see more success by incorporating health and fitness tech in their lives, and more people are joining them all the time. If you’re curious about what tech can do for your fitness goals, here are a few tools you may want to consider using…

Heart Rate Monitors

A heart rate monitor can be a fantastic tool for monitoring your performance during workouts. A lot of modern cardio machines feature inbuilt heart rate monitors, which will tell you clearly how hard your whole body is working. There are also mobile heart rate monitors for both indoor workouts and outdoor running sessions. If you want to get the most out of your heart rate monitor, it’s important to know your maximum heart rate. This is the max number of times your heart can beat in the space of a minute, and represents an important factor in determining how intense your training regimen should be. After you’ve used the monitor to get more familiar with your body, you’ll be able to use it to come up with set interval training sessions, or steady-state workouts. This, in turn, will help to strengthen your heart muscles and improve your cardiovascular fitness.

Wearable Fitness Devices

One of the biggest trends in current health and fitness is wearable monitoring devices. Fitbit, Nike+, and Body Media are just a few of the big brand names you’ve probably come across. These devices are typically in the form of non-intrusive bracelets and clips and go far past the functions of your basic heart rate monitor. The idea is that you’ll wear the device at all times, allowing it to measure your movements, the calories you’re burning, your heart rate, sleep patterns, skin temperature, and in some cases, even your blood oxygen level. Most wearable fitness tech will automatically sync up with an app so you’ll be able to track how these stats have fluctuated over time. You can even get auxiliary devices, such as a smart water bottle that syncs with your Fitbit. If you only buy one piece of fitness tech this year, make it one of these convenient wearable devices.

Social Accountability

As you may have discovered, it’s much easier to stick to your fitness goals when you let other people know about them, and know that you’ll be letting people down if you fail to meet any of those milestones. In a matter of seconds, you can join an online community like LF Connect or Sparkpeople, which will link you up with others who are looking to get into shape. There are even communities like Gym Pact, which will charge you whenever you miss a scheduled session and reward you with cash when you meet challenging fitness goals. If these specialized networks aren’t for you, there are probably many groups and subsections of the social networks you already use. Use these to link up with like-minded people, announce your goals publicly, and motivate others towards those big health milestones they’re trying to achieve.

Apps for Healthy Eating

As per usual, “there’s an app for that”. These days, there are countless apps you can use to support your meal planning, calorie counting, and general nutrition tracking. While some of these programs are obviously better than others, pin down a few that you find easy to use, and you’ll find it easier than ever to eat healthily and stay on track towards your overarching goals.

With every food brand in the world trying to come off as good for you, these kinds of apps can be extremely useful. If you’re not sure just how healthy that granola bar is, for example, you can use an app like Fooducate to analyze the nutritional content and assign it a grade based on how healthy it is. Meal tracking has been a big part of healthy living for some time, and apps such as Lose It make this a piece of cake by giving you access to a rich database of foods, which will make it easy for you to count your calories, and even sync your progress up with certain pieces of fitness equipment.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Workout Woes: Three Common Mistakes Women Make At The Gym

Staying in shape is pretty high on many women’s lists of priorities. There are plenty of different reasons why you might want to work out regularly. It could be a desire to look a certain way, or you might just be trying to live a slightly healthier lifestyle. Whatever your reasons are, you likely want to use your time at the gym as productively as possible. There’s nothing more discouraging than putting a lot of effort into your workouts, only to find that they’re not really having any impact. Luckily, if that’s something that you’re dealing with, there are often some pretty simple reasons behind it. This means that you often have to fix one of a selection of pretty simple mistakes in order to start getting the most out of your workout!

Ignoring Weight Training

This is one of the most common mistakes that women make when they’re at the gym, and sadly it comes from some pretty unpleasant gender stereotypes. For one thing, it comes from the idea that women simply don’t have the capacity for strength that men do. The other reason is that there are a lot of stereotypes about what results women “should” get out of their workouts. Many women are taught to avoid getting too muscular because that’s not feminine enough.

These things are both ridiculous, but they do tend to get into many women’s heads a lot of the time. Of course, that doesn’t mean that you should run straight for the heaviest possible weights and potentially hurt yourself. Check out these adjustable dumbbell reviews if you’re looking to get started doing some strength training so that you can find something that fits your personal comfort level. The muscle building that comes with strength training is going to help you get a lot more out of your workout than if you were just focussing on cardio.

Not Refueling After a Workout

Sadly, this comes from more unpleasant stereotypes that surround women trying to get in better shape. You’ll almost always see men at the gym having a protein shake after a workout, and most men’s workout routines involve a pretty hefty amount of calories. Sadly there’s an assumption that a woman at the gym should also be watching their caloric intake really carefully. Of course, it doesn’t take a genius to realize that it’s impossible to have the right amount of energy during any workout if you’re not taking in enough energy in the first place. Make sure that you’re balancing the number of calories you’re eating so that you’re not left exhausted within moments of arriving at the gym.

Not Having Clear Goals

If you don’t have a clear goal to work towards, then you’re going to find it very difficult to find the motivation that you need to stick at anything. A goal to aim for is the thing that gives you the energy you need when you’re faced with the desire to quit. And make no mistake, that desire will appear at some point. When you’re tired and feeling like you just want to give up, having a clear goal in mind is one of the very best ways to give yourself that extra boost you need to motivate yourself. By the same token try to keep your goals realistic, putting in a lot of work but not reaching your goals because they were simply too ambitious, is a seriously effective way to end up frustrated and discouraged.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Three Workout Myths It’s Time To Stop Believing!

There’s a lot of information out there when it comes to trying to have the best possible workout routine. Whether it’s from the internet, from a friend, or from that one guy at the gym, who won’t stop going around giving out unsolicited advice. (You know the one.) However, for every decent piece of workout advice that you come across, you’re likely to end up hearing at least two or three things that are somewhere between pointless and actively dangerous. These kinds of workout myths are a serious pain because they not only waste your time and money but can sometimes have the opposite of the effect that you wanted. To make sure that you don’t fall prey to them, here are a few workout myths that you need to stop believing right now.

Cardio is the Only Way to Lose Weight

Now don’t worry, no one is going to tell you that cardio isn’t important as part of a balanced workout because it definitely is. However, it’s also true that a workout needs more than just cardio in order to be effective. Cardio certainly helps you lose weight as it shifts the balance of calories going in to calories being burned. However, if you’re looking for a more long-term solution, then you need to start incorporating strength training into your workout as well. More muscle means that your body is going to be much better at burning calories while at rest, meaning that it’s going to be far easier to stay in shape in the long run if you’re working out in ways beyond just workout up a sweat on the treadmill.

Sweating Heavily Means You’re Working Out Properly

Speaking of sweat, there’s a stereotype that being drenched in sweat by the end of your workout means you’ve really had a good one. This is not only inaccurate, but it’s the kind of attitude that could actually put your health at risk. Exercising your muscles will increase your body’s temperature, but it’s not sweating that cools you down, it’s the evaporation of that sweat. This means that if you’re drenched in sweat after a workout, your body isn’t actually able to cool down and your body’s temperature is going to keep rising.

Make sure that you’re wearing the right kinds of clothes to work out in. If you’re not wearing breathable fabrics, then you’re going to end up overheating pretty badly. Clothing brands like Gymshark are specially designed to help you stay cool and comfortable while you work out. This Gymshark coupon code can help you save some money on workout gear without having to sacrifice quality at all. You should also make sure not to exercise in places where it’s especially hot or humid since that’s going to greatly increase your chance of overheating.

You Need to Work Out Every Single Day

Working out regularly and often is important, there’s no doubt about that, but the idea that you need to work out every single day is ridiculous. Not only is it not going to make much of a positive difference, working out every day can actually make your workouts less effective. This is because you build muscles while you rest, not while you’re working out. If you don’t give your body a chance to rest then at best, you’re going to end up wasting your time, and at worst, you could do yourself some serious damage.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

The Cost Of Fitness

All things being equal, the amount of money that you are able to devote to getting and then staying fit shouldn’t make that much of a difference. After all, fitness is about the simple conversion of energy into output, and being able to maintain that for as long as possible. So it’s reasonable to assume that if you can run (or even just walk), then you don’t need to spend a fortune on maintaining your fitness.

Don’t need to… but that doesn’t mean you won’t want to. When you come to take your fitness regime seriously, it tends to only be a matter of time before you find yourself seduced by options. Sure, you could run in any old sneakers, but wouldn’t it be better to invest in a pair that’s going to support your feet that little bit more? And yes you could juice by hand (if you don’t mind a lot of pulp, bits and wastage…), but why not invest in a better result using the likes of a Super Angel 5500 juicer instead? And then the biggest financial suck of them all: should you workout at home, or let a gym membership encourage you to maintain your fitness?

It would be unreasonable to try and pretend that not spending money on fitness doesn’t make a difference. We might wish it wasn’t the case but, generally, if you invest more financially then you stand to get more out of it.

However… it’s by no means necessary for you to spend a lot of money to get fit. It might help, give you an edge, but it’s not going to be able to change the simple biology that powers fitness. You’re still going to be able to get fit no matter how much you have to invest into it – you might just have to work a little harder!

Even if you do have the funds to spend and are inclined to do so, it’s worth asking if you really have to. As a general rule, always try the cheapest method of exercising, diet changes or equipment purchase first. Only when you’re satisfied that something is missing from that should you be tempted to spend more money.

However, whether you can or can’t afford to splurge, there are a few basic golden rules to keep in mind:

#1 Money Does Not Equal Fitness

Just because you invest in great workout gear doesn’t mean that you’re going to be fitter for it. Don’t persuade yourself that you’ve done your bit in focusing on your fitness; now you need to put that gear to use.

#2 Try Before You Buy

Whether you have a lot to spend or a little, trying before you buy is a good principle to stick to. If possible, have a sample of a gym before signing up to a membership. Don’t just assume something is going to be great because they claim it is.

#3 Sell On What Doesn’t Work For You

If you invest in a piece of exercise equipment and then find it doesn’t work for you, then don’t put it in the attic and forget about it. Sell it on, then you can use the funds raised to invest in something that might actually work for you.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

The Three Types Of Fitness

When we talk about fitness, we have a tendency to use the word as a catch-all. Just fitness. While that’s useful – and we can all generally agree on the difference between being fit and not being so – it’s also a little too vague for anyone who is serious about getting their body into shape. If you want to get a beach body and then sustain it, you need to dig a little deeper into fitness.

While fitness can be broken down into many different sections if you wish to be pedantic about it, the main focus should be on three distinct areas. If you want to achieve the most from your routine and get yourself feeling as good as possible, then you need to be able to tick the boxes for all three of them.

Fitness Category #1: Endurance

Endurance is the cardio fitness that most of us focus on. It’s what makes us able to stay on the treadmill for longer, pedal up another hill, or do anything for a sustained length of time.

Endurance is important, but it’s also probably the most problematic. It takes a long time, more so than any of the other categories. It’s about doing a little bit at a time, on a daily basis, which you can then increase. Over time, it all builds up.

You should always aim to push yourself further to work on your endurance. If you usually just run for 20 minutes or do 100 laps, that’s not pushing your endurance. Week by week, you need to increase: 22 minutes, 102 laps – onwards and upwards is the ongoing trend.

Fitness Category #2: Strength

Most of us associate the idea of strength training and muscle building with the idea of becoming “ripped” – and that’s not everyone’s goal when it comes to exercise. However, getting good muscle tone is not just about the aesthetic indulgence – it’s also a form of fitness in and of itself.

You don’t need to be looking to build muscles to the point of bulging, but a good core strength will help your endurance and keep you as healthy as possible. Get into the habit of doing weights work a couple of times per week, supplementing your efforts with the likes of FitnessDeadline.com to make the most of it. Over time, you’ll feel the effects of this improvement – and you might look better too!

Fitness Category #3: Suppleness

The idea of suppleness being a factor in fitness is a relatively new one, but as we understand more and more about how the body works, it becomes more important. Endurance and strength are necessary for general life and movement, to help keep you comfortable throughout your life – but suppleness is something you have to add in there.

The simple fact is that we lose our natural, in-built suppleness throughout our life. It’s one of the major causes of disability in old age. However, if you nip it in the bud early and keep yourself as supple as possible, then you’re more likely to actually be able to enjoy your retirement.

Yoga and pilates are the standard when it comes to increasing your ability to flex and be supple. Start gently with videos from YouTube.com even if you are otherwise physically fit – if you’ve never done it before, you might be surprised at just how demanding it can be!

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Are You Burning out Without Even Knowing It?

When you first started working out, you probably thought about staying in the gym for as long as possible, until your muscles wore out and until you couldn’t possibly move anymore. That burning feeling probably gave you a great sense of accomplishment and you most likely went home with a big smile on your face.

However, come the next session, you probably didn’t work as hard and it wouldn’t be surprising if you even left the gym earlier. This probably continued for a couple of weeks until your gym membership expired and you couldn’t be bothered to renew it, you started eating junk food instead of prepping your meals and you probably started taking the elevator instead of the stairs again.

Don’t Set High Expectations

You should never set your expectations too high. Don’t expect to sustain wearing out your body every day for a week. Don’t expect to jump from 6 reps to 10 within just a few days. Fitness is all about sustainability and setting goals that are within your reach. If you make drastic changes to your lifestyle, then your body won’t be able to cope and you’ll just sink back into old habits before you know it.

Instead of setting high expectations, keep them low. Tell yourself that you’ll start by taking the stairs instead of the elevator, and set that as your goal. If you do that in addition to working out 3 days a week and changing your diet, those are too many drastic changes for your body to cope with. If you don’t have the mental fortitude to cope with those changes (not many people do) then you’re ultimately going to sink back into old habits. Don’t burn yourself out, take it easy, and set realistic goals for yourself.

Always Seek Help

It doesn’t matter if you work out in a group of friends or on your own, you always need a second opinion to help you decide if what you’re doing is right or wrong. Services like Marc Dressen Personal Training are fantastic examples of help. A personal trainer will be able to keep you on track, recording your progress and setting goals for you that can be attained. They are professionals that know all about working out, weight loss and health, meaning they have the authority to tell you if you’re doing something wrong or right.

Your gym buddy (if you don’t have one, you should find one!) will also be able to tell you if you’re working too hard. A gym buddy can also make working out a bit more fun and friendly, since going together with someone you know is a lot more relaxing and entertaining than going alone. You’ll always have someone to compare yourself to, and you can help moderate each other’s workout routines so that you’re not pushing yourselves too hard.

Final Words

Burning yourself out is a big no-no. Not only will you quickly slump back into old habits, you’ll also fail to maintain your goals and ultimately waste your time and effort. Start slow, stay slow, and keep it steady so that you’re not overexerting yourself.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

5 Simple Ways to Get Your Beach Body

We all want to look fabulous in our bikinis and swim costumes, but how do we do it? Sometimes it can be hard to maintain a rigorous diet, especially if you have a busy schedule to work around. No more confusion, because here are just a few simple tips on how to get that sexy body for this summer.

Walk Instead of Driving

Not only is it good for you physically, but the mental benefits are fantastic too. A few moments of fresh air is great for the brain and helps you to clear your head. It gives you a chance to think things through like ‘what holiday do I want this year?’ Or ‘where do I see myself in 10 years?’. If you’re walking with someone, it’s even better. This gives you time to socialize, instead of having the pressure of driving to ruin it. So next time you need to pop down to the corner shop, think about walking instead.

Get Down to the Gym

Working out at the gym at least 4 times a week, for one hour, is a fantastic way to get into shape. Not only is it good for your body, but it’s great for your mental wellbeing. It gets your brain stimulated and pumped up for the day ahead! If you’re just starting, take it easy. Whether it’s doing cardio or muscles, keep it at a steady pace for the first few weeks. Even if you’re unable to go to the gym for the day, slot some time in to do some exercise at home. A portable sit-up bench from an online store, such as Sportzbits would do just the trick.

Eat Breakfast Every Day

Start your day off properly and enjoy a healthy breakfast. You know that myth about it being the most important meal of the day? Well, that’s true. Eating breakfast stops you from snacking, and it makes you less hungry, which means you eat smaller sized meals throughout the day.

Cut Back on Fatty Foods

We can all agree that’s it tempting to eat that chocolate bar over the healthier options, but at the end of the day, it may taste better, but it’s not helping us to lose weight. Also, instead of eating a takeaway, try experimenting with more healthy foods in the kitchen. Not only does it save you money, but it’s a fun, new hobby to get involved with. There are tons of blogs dedicated to healthy and unique dishes, for example, Sprouted Kitchen to get you on the right track.

Set Goals

Lastly, be realistic with yourself and set goals. Losing weight or toning your body won’t happen overnight. Buy a calendar or a diary to keep track of what you are doing to achieve your beach body and keep working towards it. You could even use websites such as, MyFitnessPal which keep track of your calories and help you to follow a particular diet. Have a fitness buddy too! You and your friend/partner could set goals together and work as a team.

Follow these steps, and you’ll be well on your way to looking good for this summer!

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

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