fitness

Guest Post: How to Minimize Irritation If You’re Working Out with Allergies

Exercising can feel like a hassle with a busy office schedule, a family and a social life to maintain; let alone if you have to deal with annoying allergy symptoms which can turn even your best days at the gym into a total disaster. A runny nose, incessant sneezing, coughing and wheezing if you’re lucky enough to suffer from allergy-induced asthma as well all contribute to an increased feeling of exhaustion and destroyed

However, to avoid skipping another training session or missing that PR, you can take many precautions and make the most of each one of your workouts.

What’s your kryptonite?

With spring and summer quickly setting up camp; they bring a whole range of allergens your immune system can react to during the day. Most people, unfortunately, are unsure which irritants in the air are the primary culprits of their troubles, so it’s highly advisable that you check what your system is most sensitive to and at which time of day are you most exposed to it whether you’re outside or exercising indoors.

Pollen, dust, mold, animal hair, cigarette smoke, and various plant-based irritants are the most common causes, some of which can trigger any allergic reaction such as a severe asthma attack, or only bug you with persistent sniffles and watery eyes. Either way, narrowing down your most likely perpetrator will help you determine the best exercise routine and the most suitable place to work out during allergy season.

What’s your magic potion?

The perfect set of circumstances that allows you to perform and feel your best during your workout needs to be based on the right environment, medication, nutrition and rest. Limiting your exposure to allergens with the help of an air purifier for dust and other irritants, introducing plenty of greenery in your home and switching to a diet that is based on anti-inflammatory foods will all help you reduce your symptoms significantly.

Moreover, consulting your doctor will help you learn which medication is most suitable for your symptoms and your health condition, to avoid the potential side-effects, such as sleepiness, and increase your quality of life during allergy season. You might also have to adapt your routine so that it is less strenuous on your respiratory system, and resort to other activities; such as swimming (but ideally not in water teeming with chlorine), yoga, or moderate weight training in a clean gym.

Be Prepared

Despite your best efforts, some days will be more challenging than others, and to adapt your weekly training plan, you should check the weather forecast on a regular basis and stay informed on potentially perfect workout situations. Such as right after the rain. Pollen is usually quickly dispersed when the wind blows, while rain can wash away most of it, and leave a bountiful of fresh air for your lungs to enjoy and use for a workout.

Limiting your exposure to allergens with pure indoor air, regular showers to wash off the irritants from your skin, and an adapted schedule to boost your performance when the risk of irritation is lowest will help you not only minimize your symptoms, but also take full control of your workouts and do your best no matter what your fitness forte might be.

While it can be challenging to continue your workout regime uninterrupted during the allergy season; you can manage your symptoms with the help of these guidelines, stay fit and enjoy your training as much as possible. Your fitness goals should not suffer due to a setback such as your allergies; on the contrary – use them to fuel your desire to overcome your limitations, outgrow your current mindset, and with their help, become a better, stronger athlete!

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.

Guest Post: 7 Interesting Ways to Get your Summer Body Ready

Good news, guys! Summer’s near! Whether you like to swim, lounge on the beach or can’t wait for your exotic summer vacation, summer is loved by everyone. If you’re one of those people who live to look fit in your swimsuit, then it’s high time you started thinking about getting your summer body ready. One of the things you could do is hit the gym, but if that’s not your style, you can always try some fun alternatives and a few interesting tips that will get you summer-ready.

Work That Pole

If you have the space and are not afraid of hanging upside down from your bedroom ceiling, then definitely install a pole. It might seem silly at first, but just try doing some of the moves and soon you’ll realize just how much strength and endurance it requires. Pole dancing offers a serious full-body workout (especially for your core) and it will certainly get you toned for the summer. Did I mention it’s super fun, too?

Hit the Rocks

Ask anyone who ever tried rock climbing just how good a workout it is. If you decide to hit the rocks, you will experience a serious test of strength for almost all of your muscle groups. You will use your hands to pull and your legs to push and your core to keep you balanced and your brain to calculate the route and….you get it? It’s a fun full-body workout that will get you pumped and leave you asking for more.

Try LARPing

LARPing (Live Action Role Playing) can seem crazy for those who never tried it, but once you let your imagination fly, you’ll realize just  what a good way it is to stay fit. Choose a role play involving heavy costumes and swords and lots of running for dear life, and you’re guaranteed to have a serious workout (and some serious fun!).

Gaming

You might think that games only make you lazy and unproductive, but have you ever played Dance Revolution for an hour? Well, I have, and let me tell you how exhausting it is. You can play games such as tennis, dance, athletics, Olympics and many more on Xbox Kinect or Nintendo Wii. If you’re a big fan of games such as NFS or first-person shooters, you can challenge yourself by only playing standing up or do a quick set of sit-ups or lunges between the rounds.

Longboard

If you watched a movie or a music video with teens from the United States recently, then you must have seen them riding longboards. Longboards are making a huge comeback, and how could they not, when they’re so good for you. When longboarding you must move your feet and legs for propulsion and your arms and body for balance. This will give you a wide range of movements and make you burn a bunch of calories in the process. You will also work on your endurance that will come in handy during the long summer days. You can get some good longboards in skate stores almost anywhere in the United States and you can join the young crowd on the streets and get ready for the summer.

Drink Smart

When working on your summer body, you can’t forget about calories. Do you know how many calories there are in your Jack and Coke or in a single margarita? Between 250 and 500 calories! So, why not try some flavored vodkas instead? They come in many different flavors ranging from your regular fruity flavors to some more interesting combinations such as Cucumber and Basil or Caramel Apple. If you take it with a splash of soda and some lime, you’ll end up with a one-hundred-calorie drink.

Dress Your Salad

If you like to be generous when putting dressing on your salad, then try to avoid those creamy ones and opt for oil-and-vinegar-based ones instead. Another trick you can try is getting your dressing on the side, thus limiting the amount you use. Even though it sounds contradictory, skip the fat-free options. You need fat to feel full and better absorb all the nutrients from the salad.

Working on your summer-body doesn’t have to be all dieting and gym. You can have some fun along the way and enjoy other activities that are much more interesting than a stuffy gym. The only thing you need to do is be active and have some discipline, and when the summer comes you will be ready to shine in your bikini.

Luke is a fitness and health blogger at Ripped.me and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym, and healthy life and loves to share his knowledge through useful and informative articles.

Rehabilitating After An Injury

Fitness is and should be a major part of everyone’s life. After all, we only have one body, so we need to do our best to keep it healthy.

Sadly, bodies let us down even when we are trying to help. What does this mean? It means that the likelihood of an injury is higher when you exercise. In a cruel twist of fate, looking after your health can jeopardize it in the short and sometimes long-term. There is nothing much you can do to prevent an injury apart from accepting it as a fact.
However, there is a lot you can do during the recovery process to make sure it never happens again. If you want to learn more, just take a glance at the following tips. They could be the difference between a long stint on the sidelines and a swift return to form.

Rest

As soon as you suffer an injury, your brain jumps forward in time. For some reason, instead of concentrating on the present, you want to think about the future. ‘When will I be fit again?’ ‘How long before I can start training again?’ These are questions that everyone asks themselves, but they are more of a hindrance than a help. The reason is simple: they push you back into action before you’re ready. No one likes to hear it, but rest is the first step on the road back to recovery. Yes, sitting down doing nothing is boring, and it makes you stir crazy. Still, it also makes you healthier because it gives your body time to recuperate after such a massive shock. Your muscles might twitch, yet you should ignore it for your sake.

Start Slow

When you do start training again, it’s imperative that you take it one step at a time. Again, there is a rush to skip a couple of stages in your attempt to regain full fitness. However, the more you try, the higher the chances of another injury. Whatever your method of choice, it’s important, to begin with baby steps and work your way up to walking. If you have a muscle injury that stops you from lifting weights, don’t try and bench your maximum asap. The strain will put too much pressure on the muscle, and it will snap, either literally or metaphorically. The same goes for cardio or any exercise.

Build Back Strength

There is one thing you need to know about an injury: it allows the muscles to atrophy. Simply put, atrophy is a fancy word for weaken, and the muscles do it because they are sitting idle. Of course, you have to give them enough rest time to let them recover, so atrophy is normal. But, you also need to build back your strength before you do any strenuous activity. Okay, there is no reason to train your body within an inch of where it was previously. Still, you need to be functioning at seventy to seventy-five percent of your maximum. Otherwise, you won’t have the strength of endurance to compete.

Change Your Diet

Your diet is what gives you the fuel to recover. Why? It’s because your body turns the food into energy, and circulates it to the muscles. As a result, you will struggle to regain your fitness if you don’t eat the right foods and take in the proper nutrients. For the most part, lots of people eat balanced diets with a range of nutrients. For example, white meat with potatoes and vegetables pretty much hits all the major food groups. But, consuming the same things often isn’t enough when you have an injury as the body needs more fuel. That’s why people turn to supplements to help hit their targets. A substance like creatine is a full of protein, a nutrient that aids muscle growth. However, other, less popular supplements also have a big role to play. Cod liver oil and vitamin tablets don’t sound as sexy, but they are just as important. Oh, and don’t forget about water. Without enough water, your body can’t function properly, so you need to drink a lot.

Consider Surgery

The about Dr. David Halpern page might not seem relevant, but it can be in certain situations. For obvious reason, you want your injury to recover naturally. And, you don’t want to have to recover from an injury and surgery at the same time. The problem is that the body is good, but it isn’t always infallible. Sometimes, it just won’t be what it needs to do for a variety of reasons. If you feel like your body is failing you, a surgeon like Mr. Halpern might be on the cards. Of course, it’s a big decision that needs a lot of consideration beforehand, but it should be a consideration.

Don’t Forget Mental Fitness

A physical injury will always make you think about your physical health. After all, if your body can recover, then you will be back in business. What most people don’t realize is that recovery is also about your mental health. Simply put, you will never fully recover until your mind catches up with your body. Sure, it’s possible to go to the gym or compete, but you will only go through the motions. To get back to your best, you need to get over the trauma of the injury. The shock might be small, but it’s enough to put you off for life in some circumstances. So, training your mind to get past the mental blocks is a huge part of your rehabilitation. Techniques like meditation and reflection are age old tricks which should help. Also, staying positive is another useful aid.

Try And Understand

All of the above is bound to be confusing, as it should if you’re a layman. However, you should try and follow it as best you can for the sake of your health. If you comprehend the steps, you are more likely to avoid the mistakes. After all, knowledge is power.

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.

How Do Fit People Stay Fit?

If you admire the gym enthusiasts from afar and wish that you could be like that – you can! It’s a lot more simple than you would probably imagine! So here’s how fit people stay fit…

They Stay Active Outside of the Gym

You don’t just have to limit yourself to seeing them same four walls every day. You should be using every opportunity to go out and explore a new way of getting fit, and also keeping your mind stimulated.

They Don’t Take on New Diets

Fit people don’t go on liquid diets or no-carb diets – it would end up killing them! They just make healthy eating part of their lifestyle.

The most important thing to remember when staying fit and healthy is to listen to your body and give it what it needs. There is no way you would be able to work out every day if you weren’t eating any carbs or protein. You’d just faint from exhaustion, and that’s not living a healthy lifestyle.

They Don’t Always Eat Perfectly

It’s so important to give yourself a cheat meal every now and then. This is so you don’t go crazy and end up binge eating all the things you’ve been craving for the last three months. But not only that, our bodies need to eat bad things once in awhile, so it has to work harder to get rid of the fat.

If you just eat the same healthy food every day, your body will get comfortable in the routine and not work as hard. So treat yourself to that cookie you’ve been eyeing up. But don’t go overboard otherwise you’ll lose all that hard work you’ve been putting in.

They Enjoy the Workout

If you wake up dreading the day ahead of you because you know you have to work your legs today – you’re never going to want to keep up with it, and it’ll get you feeling low too, and we don’t want that.

It’s about finding what you like and what makes you happy. Not everyone likes the same things, so just because your friend says how brilliant her Zumba class was, doesn’t mean you’ll agree. Maybe you would prefer a good session on the cardio machines in the gym. So try a whole bunch of things until you find what works for you.

They Get a Lot of Sleep

One of the most important things to incorporate into your healthy lifestyle is sleep, and at least 7 hours of it! Sleep doesn’t just restore your energy after a hard day’s work; it helps to prepare your muscles and even regulates your metabolism meaning you can burn more and more fat.

They Put Their Health First

While many people allow things like social engagements and work to take over their life, fit people put exercise at the top of their priority list, which is why they look as good as they do.

It may be hard at first, and you will most likely be exhausted, but once you build up the habit, you’ll find it harder to do nothing, than to wake up early to fit your session in!

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.

What is Clean Bulking?

Getting in shape doesn’t always means slimming. For those that are already slim, it can often mean bulking up. Clean bulking is a way of combining diet and exercise to build muscles mass. It’s most popular amongst men wanting to tone up, but recently many women wanting to develop a fuller figure have developed an interest in it too.

Much like slimming, clean bulking require discipline and a lot of motivation. If you’re eager to start here are some of the steps you’ll need to take.

Fixing up Your Diet

You can’t bulk up unless you’re upping your calorie intake. This can scare many people off that fear they’ll get fat as a result. However, if you’re complimenting extra eating with lots of exercises, this shouldn’t be a problem.

Like any slimming diet, the key is still to eat healthily, so that all energy is converted into muscle. Instead of processed carbs like sugary snacks and fried foods, consider eating lots of potatoes, rice, and pasta. Protein is also essential to muscle growth and many people will take supplements such as protein shakes. Organic meats, eggs, nuts and milk can be another great unprocessed source of this protein.

On top of eating the right amount of food, you’ll need to consume a healthy amount of water. Other minerals can also help with a progress. You can find many dietary tips and meal plans for clean bulking online.

It’s all Connected to the Core

A healthy core will affect every other part of your body. It’s what helps you to balance and keep you upright. Most people assume that the core simply means the abs, but it actually incorporates all your torso muscles.

Individual exercises can help with many core muscles. Dips can help build your pecs – you’ll find help online on how to do dips at home for the chest. Sit ups, crunches, Russian twists, and leg raises meanwhile can be great for the abs. Endurance exercises such as the plank meanwhile are great for strengthening your whole core and good additions to add at the end of a workout.

Working Your Arms

There are many ways to bulk up the arms. Push ups and pull ups are great for testing most of your arm muscles. Specific exercises meanwhile can be catered to more specific arm muscles groups such as bicep curls and tricep dips. Gyms will often have all the specialist equipment, but you can often achieve the same result simply by buying a pair of dumbbells and working out from home, as well as getting imaginative with furniture (a couch is brilliant for tricep dips and elevated push ups).

Leg Day

Many people, specifically men, will pay little attention to their legs when bulking up. Forgetting leg day however will make you look disproportioned and have a knock on effect later as your legs aren’t able to support the rest of your body.

Many activities are great for building leg muscle. Cycling works out all your muscles groups from your quads to your calves to your glutes. Other exercises are more focused such as deadlifts and squats that specifically target your quads. If you have a gym membership, you’ll find many machines that can further build up your legs.

Creating a Routine

Bulking up requires a good routine. If you’re working out every day, a sensible option is to cycle between core, legs and arms. This will allow you to focus on each group whilst also allowing enough recovery time. Another approach is to exercise your whole body in one session but to give yourself a day’s break between each session.

A personal trainer may be able to help you create a routine that fits around your weekly schedule. As soon as your routine becomes comfortable, you can then start to up the stakes by increasing the number of reps, the time or the weight.

Whilst most of your exercise regime will be strength-based, it’s good to also include some endurance in there. Cardio exercises strengthen the heart and a healthy heart is much needed when bulking up to provide the extra muscle mass gained with the blood and oxygen it needs.

Staying motivated

Keeping motivated is the biggest challenge. Often the best way to stay motivated is to have a tangible target. This could be a target body shape, a target strength that you wish to be able to reach or a clothing size. From week to week, you should also be setting yourself micro-goals. These could be anything from beating your time at the plank to managing an extra weight.

Tracking your progress is important. Some gyms will have machines that do this for you so that you can keep on target with each week. If you’re training at home, you may be able to use apps to measure your progress. Having body stats available can greatly help to spur you on.

You can also take photographs in the mirror. These will show you how far you’ve come and may provide you the motivation to keep going.

Blogging and social media reporting also helps for some people. From week to week you can report your progress so that others can read and get inspired or simply spur you on.

Some people also find that training with someone else helps. This could involve training with a friend or could involve hiring a personal trainer to help put you through your paces. Make sure that if you are training with a friend or family member that you’re still sticking to your routine. Exercise classes may work for some, but probably not for the majority – whilst the likes of CrossFit incorporate many weight exercises, they do not stick to a routine from week to week and focus more on general fitness. Bulking requires specific training catered to the individual in most cases and you’re unlikely to be able to follow this working with a group of people with different goals and needs. That said, such as exercise groups can be still good to do on the side and have been known to introduce many people to weightlifting and new exercise ideas.

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.

4 Simple Healthy Lifestyle Habits

When it comes to leading a healthier lifestyle, it is all about the habits that you get into. Many people often go through healthy phases, where they engage in a sudden burst of physical activity or fad diet before they quickly slip back into their old patterns. If you can build some healthier habits into your day-to-day life, you are much more likely to be on the fast-track to success. So, let’s take a closer look at just a few of these that are all very achievable for the average person.

Eat Low-Glycemic Carbs Before the Gym

There is often a lot of debate flying around about what you should eat before and after going to the gym. Research has been conducted to show that you can burn more fat with food that metabolizes slowly such as high-fibre cereals, bread, and many vegetables. Whole grains and produce are certainly on the tick-list, while refined foods and sugary drinks should be avoided as they raise your blood sugar and inhibit fat-burning. After you have finished exercising, you should go for foods which are high in protein such as fish, fat-free milk and egg whites, which all help to rebuild muscles.

Don’t Brush Teeth Directly After Meals

You should wait until at least an hour after eating before brushing your teeth as the acids can soften tooth enamel, resulting in teeth becoming more susceptible to damage. As well as this, waiting a little longer will give your saliva a chance to wash away acids and allow the enamel to harden. Visiting a dentist such as www.sdgdental.com.au on a regular basis should be part of your good oral health routine. This way, you can spot any problems that may be occurring and deal with them effectively.

Drink Plenty of Water

Another very simple, yet effective health habit to get into is making sure that you drink plenty of water throughout the day. Water hydrates both your muscles and your brain cells, so it plays a major factor in both your physical and mental wellbeing. Switching to water instead of other sugary drinks can make a significant difference in how your body feels on a day-to-day basis. Try to always carry a water bottle around with you when you leave the house to remind yourself to stay hydrated.

Make Time for Sleep

In today’s incredibly hectic world, it is tempting for many people to sacrifice sleep in favor of all the other commitments that they have. But getting between 7.5 and 9 hours sleep a night is essential in maintaining your physical and mental health. Not only this, if you feel tired, you are much more likely to let all the other healthy habits that you have built up start to slip. Try to remove any disruptive electrical items from your bedroom that may be interfering with your sleep and get into a good nighttime routine so your body gets accustomed to a sleep-wake cycle.

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.

Workout Recovery: Don’t Sweat It!

Every time you workout, you create tiny tears in your muscle tissue. This sensation is known as DOMS or the delayed onset of muscle soreness. Because of these microscopic tears, it’s vital that you recover properly after exercising. Otherwise, you will never fully reach your full potential, and that is a frightening thought. So, to help you out, we have come up with 4 of the best ways to recover after a workout. If you take these into consideration, you will feel like a million dollars. In fact, you’ll feel better!

Exercise Gaps

We know what you’re going through because everyone makes the same mistake when they’re over enthusiastic. You want to get fit, so you push your body to the limits. Yep, it feels like you’re doing the right thing at first, but then the stiffness starts and you can’t move. Simply put, you can’t exercise every day without feeling some pushback from your body. That’s why it’s essential that you leave gaps in between your workout plan. Do you like to go to the gym on Monday? Cool, but give it a miss on Tuesday. Or, do something that is less intense so as not to overload your body.

Hydrate

There are two things the body needs after a workout. One is nutrients, and the other is water. We will get onto nutrients in a moment, but let’s focus on H2O for now. When you exercise, your body uses what water you have in store to fuel the process. So, when you finish, you suffer from an H2O debt or dehydration. A lack of water will prevent your body from recovering from your last session, which is why you need to take on water. The average amount for a man is 3.7L a day and 2.7L for a woman according to www.mensfitness.com, but it should increase if you’re working out.

Refuel

Once you have enough water on board, it’s time to aid the recovery process with nutrients. As you know, the food you eat helps your muscles repair after an intense session. However, if you don’t eat the right foods, you won’t take on the proper nutrients and your body will suffer. This is where https://www.discountsupplements.ie comes in handy. Thanks to their range of protein products, there is no need to worry about your diet. Of course, you need to eat a variety of well-balanced foods to maintain your fitness. But, if you think you aren’t hitting your targets, there is always a supplement or two.

Sleep

Yep, sleep is the final piece of the jigsaw. You might not know it, but bedtime is the only chance the body gets to switch off. Sure, it doesn’t stop working altogether, but it does slow down. Plus, it also uses the time to regenerate muscle tissue. If you can develop a routine, your body will recover twice as quickly as it once did in the past. Yep, that is the importance of sleep to gym junkie.

As long as you follow these simple rules, post workout aches and pains should be a thing of the past.

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.

How Insufficient Sleep Affects Your Health And Fitness

When most people think of health and fitness, they think of hitting the gym five times a week. They think of eating ‘clean’ foods. Not many people consider sleep, and how that can affect health and fitness. It plays a huge role! Let’s take a look at how insufficient sleep affects your health and fitness:

You Want To Eat More

A lack of sleep usually makes a person want to eat more. Lack of sleep lowers leptin, which signals when we’re full. It creates more cortisol, which is related to stress and belly fat. Lack of sleep also raises levels of ghrelin, which makes the body think it’s hungry. This is why lack of sleep has been closely linked to weight gain! If you’re on a health and fitness journey, it’s so important you get your 8 hours a night.

You Feel Irritable

Getting enough sleep is crucial for your mental well being. Depending on how low on sleep you are, you’ll likely feel irritable at best. At worst, it can be potentially life threatening. If you are too sleep deprived, you can cause accidents on the road or at work. You may experience hallucinations. You could even die. At the very least, that lack of concentration could be dangerous if you attempt to work out!

Potentially Develop More Serious Problems

A lack of sleep has the potential to develop more serious problems. Adrenal fatigue is one big issue that can come with a messed up sleeping pattern. It can be hard to diagnose, but you’ll usually get a foggy brain, experience lack of energy, low blood sugar, and dry skin. Other symptoms can be pinpointed too, such as weight gain due to the increase in cortisol, as well as bloating. You can find more information on this at AdrenalFatigue.solutions.

You may experience more bouts of cold and influenza because of the effects lack of sleep has on the respiratory system. There may even be an increased risk of problems with your cardiovascular system, such as high blood pressure, heart disease, and stroke. With all of this in mind, it’s never been more important to ensure you have a healthy sleeping pattern!

Have Trouble Conceiving

Finally, insufficient sleep can mean couples have trouble conceiving. You will likely have a lower sex drive, which in itself can stop you from conceiving. Not only that, lack of sleep has been linked to lower fertility for both men and women. Whether you want to try for a baby now or in the future, it’s so important you are getting sufficient rest each night!

What’re Your Thoughts

One night of sleeplessness may not affect you as severely as this guide says. However, continuous lack of sleep will eventually catch up with you. You should focus on not only getting the recommended 7-8 hours each night but ensure that your sleep is quality too. You can do this by keeping electricals out of your bedroom, making it pitch black, and by drinking sleep tea to help you drop off.

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.

Health Lessons From The Past

We are a nation obsessed with health. We jump on fad diets and are forever on a quest to develop an exercise habit. And yet, we are perpetually unhealthy. And the problem only seems to be growing. Obesity is on the rise, as are diabetes and heart-related illness. Yet, if you look back even a hundred years, obesity was rarely heard of, if at all. In fact, this fast-food, short-life phenomenon is a new development. But what sets us apart from our ancestors? We’re going to take a look at a few differences, and consider how you could get closer to the ancient way of doing things. One thing’s sure; they were a much healthier bunch.

Less Movement

It’s not hard to work out that we move a lot less than our ancestors. For proof, look at how much less your kids move than you used to. The problem of our stagnation is worsening. For the most part, technology is to blame. It wasn’t so long ago that there was nothing much to do sitting down, other than reading and crafting. Now, we spend the majority of our time sitting. We sit down to work, eat, watch television, play games. The sitting position itself can cause problems, as seen on sites like http://www.neuropathytreatmentgroup.com. But, it’s worse than that. Our lack of movement is also causing our waistlines to expand, and our health to decline. The more active you are, the better your general health. In short; your whole body will work better if you move more. Think about it; cave dwellers moved across vast expanses of land every day looking for food. It’s a far cry from sitting on the sofa and ordering pizza.

The Bad Food Problem

It’s also worth noting that our diets are worse than our cave-dwelling ancestors. They survived from nuts, berries, meats, and greens. Anything that could be foraged and eaten. You can guarantee they never came across processed food or saturated fats. As such, we can easily say that their diet was healthier than ours. In fact, if you put a chicken nugget in front of them, they probably wouldn’t have recognized it as edible. Of course, you don’t have to go foraging to get closer to the historical diet. All you have to do is make a few changes. You could try something like the Paleo diet, which attempts to get us back to a natural diet. You can find recipes and information on sites like https://paleoleap.com. The easiest way to tackle the problem is to remove anything processed, or high in fat from your diet. It really is that easy.

Closer to Nature

Our ancestors were also closer to nature. This may not have a direct impact on our health, but it could help our mentality. A connection with what’s going on around us is important. For the most part, though, we’ve lost touch with the natural world. Go for a walk in the wilderness and see how much better you feel.

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.

Here’s How You Really Get The Body Of Your Dreams

There is so much fitness advice out there for people to read and then apply to their lives. The problem is, a lot of it is nonsense. People will try and tell you there are shortcuts you can take to achieve your dream body. You have others giving you weird diets to try out.
Well, enough is enough. Let’s throw all the nonsense out the window and figure out how you can really get the body of your dreams. Here’s my guide, completely free from any fitness bs!

Put Your Diet First

The first thing you need to do is design a meal plan. Your diet is so important and will play a huge role in determining how you look. If you want abs, you need to eat a good diet that ensures you’re able to be in a caloric deficit and burn fat, leading to visible abs. This doesn’t mean you need a crazy diet, an actual healthy diet is easy to follow. Make sure you’re reducing your calories and eating meals that are high in protein and low in saturated fats. Also ensure, you get your good fats in, as well as carbs too.

Use Supplements Properly

Some fitness experts claim you need to use a whole stack of supplements to see results. This isn’t the case, you can get by with only a couple of supplements added to your diet. That’s the key thing here, you add them to your diet, they don’t replace your actual diet! Carry on eating what you’re eating, and only use supplements if you need them. Look for supplements that will benefit your body and not be harmful to your health. There are companies like IsaTrim that make supplements purely designed to fill your body full of nutrients. This is how they should be used! Give your body the extra nutrients you can’t get from your diet.

Work Out 3-6 Times Per Week

Getting the body of your dreams doesn’t mean you need to spend every day working out and getting sweaty. In truth, you can see amazing results and get fit with as little as three workouts per week (provided you stick to your diet!). The maximum you should do is six per week, as you always need at least one rest day to help your muscles recover. If you don’t workout regularly, you’ll never burn enough calories or work your muscles hard enough for results to show. But, workout too much and your body won’t recover, which means you overtrain and don’t see results.

Track Your Progress

It’s a lot easier to stay motivated when you see progress. If you keep track of your progress by taking pictures, you can compare yourself to how you used to look. You’ll keep looking at that old picture of yourself, and it pushes you to work harder, so you see the best improvements. Track your progress, and it will help you stay on track!

What’re Your Thoughts

That’s all there is to it, no bs, no lies, just the straightforward truth. Eat well, use supplements wisely along with your diet, train regularly, and stay motivated by tracking your progress. Follow these tips, and you will get the body of your dreams.

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.

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