Health

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.

Managing Your Health in The 21st Century

As humans we’re robust, but we’re not invincible. Modern medicine is better than ever, but it’s not to say that we don’t still get ill. Living a healthy lifestyle helps to prevent as many issues as possible, but things can and do still go wrong. Thankfully there are ways we can manage our conditions and keep things running as smoothly as possible. Here’s how modern technology can help you to keep control of your health.

Research Your Health Conditions Online

These days, you don’t have to trawl through a load of huge medical books to find out more about health conditions. Instead, you have the information at your fingertips. While you should always ask your doctor about any diagnosis, further research is always useful. Having a better understanding of what’s wrong will allow you to successfully manage your conditions, spot anything that’s out of the ordinary and generally maintain control over your own health.

Speak to an Online Doctor

Sometimes there’s no substitute for your GP or a hospital. However, for more minor issues (or perhaps to get further advice or information), online doctors can be helpful. Using the camera on your phone, laptop or tablet, you can speak to a qualified doctor face to face. There are many different healthcare companies online now offering this, so have a browse and find one that works for you. Maybe you have a phobia of visiting the doctors or perhaps there are long waiting times at your GP surgery. Something like this is useful as you get personalized medical advice instead of trying to self-diagnose from reading health articles.

Use an Online Pharmacist

If you don’t want to go down the route of an online doctor, it’s still worth considering an online pharmacist. Instead of trips to the chemist, you can order your repeat prescription or other medicines online and have them delivered right to your door. You’ll need to look for online pharmacies with proof of a license, and adherence to safety and verification standards- there are sites online where you can do this. Many medicines can’t be simply bought over the counter, but can be prescribed to you from these kinds of places by a qualified pharmacist. It saves unneeded doctors visits and can make life run that bit more smoothly

Online Health Record Tool

personal health record is simply a collection of information about your health and is managed by you. Instead of keeping paper copies, you have access to all of your information in one place. If an emergency happens, you can quickly bring this up for the care provider, or you can simply use it to track your medical results such as blood sugar and blood pressure levels, cholesterol and anything else you have tested on a regular basis. You can also include any health goals such as stopping smoking, gaining or losing weight or improving your exercise or dietary habits. You can track vaccinations, screenings, and other important appointments too.

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.

Getting Active: Don’t Leave Your Weight To Fate

Getting your weight to a level with which you’re happy, whether you need to lose or even gain a few pounds or stone, is never an easy task. Motivation is only one half of the equation, as consistency and maintenance when you do start to reach a weight at which you’re happy are the things with which people most frequently struggle. Getting involved with fad diets is often the problem, as a routine which forces you to essentially starve yourself and exercise excessively is something which nobody can keep up on a long term basis.

A healthy exercise regime and dietary pattern must be exactly that: a regime. It must become part of your lifestyle and routine, which means you need to be creating a diet and exercise pattern for yourself which can fit into your daily life (whether you need to squeeze in a run after work or a game of football after school). This is important because you need to keep up your diet and exercise pattern on a permanent basis if you want to keep your weight level consistent and constant. Otherwise, once your fad diet is over and you return to normal, the weight will pile back on instantly.

Yes, it may be frustrating to take the long route to success and gradually knock off the pounds with a new and improved dietary schedule and active lifestyle, but it’s the healthier and smarter way to do so in order to keep your weight off forever. If you’re wondering how to achieve this, then here are some health tips and tricks to help you become happier with the way you look and the way you feel on a health basis.

Set an End Goal

If you want to develop a new exercise and diet regime but actually stick to it, then your mindset needs to be focused and on-track. You need to be geared towards an end goal in order to motivate yourself to strive towards a better lifestyle. Maybe you want to have a more toned physique and stronger muscles or maybe you just want to shed some pounds and return to a skinnier weight level.

Whatever the case, you must remember why you’re leading a healthier lifestyle; health should be just as important to you as appearance, as keeping your body toned and slim has its practical benefits as well as shallow ones. Write down your goals, pin them on the wall, and remember every morning why you’re doing what you’re doing. Remember why it was so important to you in the first place to get in shape and sort out your eating pattern.

Focus on Your Diet

Diet is so important when it comes to an active lifestyle, as your body needs the correct amount of sustenance for the level of activity demanded of it. For example, strength training demands a lot of your muscles, and you’ll need a protein-heavy diet. Cardio demands a lot of your heart, so fruits, vegetables and foods high in carbohydrates are important. Of course, a balanced diet is always the key. Still, if your weight is really holding you back from achieving your end goal because you’re struggling to exercise effectively, you could always consider options such as orlistat tablets alongside a healthy diet and exercise routine to help you lose weight a little more easily.

Obviously, you’ll need to consult with your doctor before trying any medication. Leading a naturally healthy routine should always be at the front of your mind, and you should be taking the safest route towards achieving that. Changing your routine drastically or even on a minor scale is always something you should consider discussing with a medical professional if you think you’re putting a lot of strain on your body very suddenly. It’s a personal call, at the end of the day, as only you know whether you’re demanding a lot of yourself too quickly after months or years of leading quite an inactive or unhealthy lifestyle. You don’t want to push yourself to breaking point, run into complications and then be deterred from returning to a healthy routine ever again. Ensure you get your diet right for the style of exercise you have in mind.

Take it easy

Most people give up on a new exercise routine or diet because they turn it into a chore. If you want to stick to a healthier lifestyle, you need to ease yourself into it. Go on a walk every day to enjoy nature and shed some pounds whilst you do so. Take up cycling as a fun activity that doubles up as a great form of exercise. Carry small weights on your walk to train your muscles whilst you get a good cardio workout.

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.

What People Don’t Realize About Spiritual Healing And Development

Spiritual healing and development is one of the best ways to get a sense of well being and contentment. By healing yourself spiritually and developing in any way you can, you’ll likely become a better person and improve your life in so many ways. However, there are a few things you may not realize about heading down the spiritual path. Read on to find out what they are…

It Might Get Worse Before It Gets Better

When you take a spiritual path, things usually get worse before they get better. This is because it tends to bring up a bunch of stuff you may have been ignoring, or things you may not have dealt with properly yet. Life is all about learning lessons, and if you haven’t learned yours, you’re going to have the same situations and feelings crop up until you do. There’s a lesson to be learned in everything, and you may need to deal with things like past trauma before you can move forward. This can be painful but so worth it.

Meditation Shouldn’t Be Optional

You should have a few spiritual practices that aren’t negotiable, and meditation should really be one of them. You don’t just have to sit still to meditate. You can do walking meditations, and even meditate as you shower or go about your chores. You can do this by adopting some kind of affirmation or breathing practice.

However, if you would like to try the traditional form of meditation, there are so many apps out there to help you. Not only is mediation perfect for spiritual healing, it will help you to develop at the same time. Sticking to a short practice each day can be difficult, but again, it’s worth it. 10-15 minutes every day is only a very short percentage of your day, and the benefits you’ll get from meditation can be vast.

Natural Methods Are Always Best

Natural methods of spiritual healing and development are always best. Some people try to use illegal, dangerous substances to help on their journeys, but this isn’t recommended. Instead, you can look at sites like Ibogahealing.com to get the best results on your path.

Negative Thoughts Are Slowing You Down

We all have negative thoughts from time to time, about ourselves, our lives, and others. These thoughts are slowing you down. Training your brain to stop entertaining and reaching for these thoughts can be hard, but you should notice huge improvements in your life. The way you judge others says more about you than it does about them.

You Probably Won’t Reach Enlightenment

This might sound like a bad thing to you, but reaching enlightenment like Jesus or Buddha is extremely difficult, almost impossible, and becoming obsessed with this state can really slow you down. This isn’t to say you never ever will (there are infinite possibilities in this universe), but getting too focused on it as an end result may prevent you from progressing in the long run, and you might get stuck in ‘ego mode’ without realizing it.

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 Struggle Of Staying Healthy

No one embarks on a fitness program with the view that they’ll ever end up back where they started. You take a breath and begin counting calories, eating healthily, or start a gym routine and when you do it you do it with the best intentions. Than watch the pounds fall off and the inches shrink away all due to your hard work and determination. You eat better than ever and you finally make it to goal weight

Once you get to goal weight, you must adjust your currently weight loss lifestyle to suit one of maintenance and that’s where most people slip up and fall. Getting healthy is one thing, staying healthy? That’s a big struggle. It’s not because you don’t want to keep up the lifestyle you’ve achieved, but it’s a transition from losing weight to maintenance and reverting to old habits can seem so easy! Whether you’ve achieved your goal by yourself at home, or you’ve achieved your goal with the help of a weight loss clinic, it isn’t easy to stay at that goal weight and it takes a lot more grit than losing the weight in the first place. With these tips, you can keep the weight off and enjoy life as much as you always have at your goal weight:

Remember the Changes

The key to keeping the weight off and staying at your ideal weight is down to the long-term changes you make. The changes you made with your food need to stay the same or as close as possible. By sticking to lower calories and upping your protein intake, you can feel fuller for longer and be less likely to snack throughout the day.

Planning is Key

Planning your meals and sticking to that plan is going to help you maintain healthier eating habits. This includes eating out and family events that involve food – plan for those meals out so that you can make informed decisions. There’s no reason you can’t enjoy a night out with your friends – if you stick to your plan you can be happy and comfortable.

Keep up the Activity

Your exercise routine may have been vigorous while you’ve been losing the weight so scale back slightly and change up your routine. Instead of working out seven days a week, aim for five instead!

Support will always help. Talk to your doctor, your friends and your family about your weight loss and your maintenance goals. You need to have the right support to maintain how well you’ve done.

Ultimately, your health is going to depend on your level of willpower and your ability to stick with your new, healthy habits instead of thinking that just because you’ve reached your goal, you’ll be able to keep your new health and fitness with pizza! Reverting to old habits will also revert you back to that mental health state you were in before you embarked on your fitness journey. Don’t go back there, stay focused and stay healthy.

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.

Give It A Rest! Downtime Is As Important As Exercise For Your Body

Lots of people focus on their health these days, and that’s fantastic. It means they have an understanding of how their bodies operate. It also means they often take action to improve their bodies and increase their lifespans. However, it’s possible to overdo it, and you could cause lots of damage if you’re not careful. There’s an old saying about burning the candle at both ends that comes into play here. Believe it or not, downtime is just as important as exercise when looking after your body. For that reason, I wanted to highlight some ideas that could help you to relax better after you work out. Without enough rest, your body will never recover properly.

Try to Sleep for 8 Hours Each Night

Doctors and medical professionals recommend that you should try to get at least eight hours sleep each night. Most people think that’s impossible due to family and work commitments. However, you’ll achieve the goal if you take the time to organize yourself. It’s also vital that you create a comfortable area in which to relax. The last thing you need is a bad back from an uncomfortable mattress. With that in mind, invest in a premium product and treat yourself. At the end of the day, back pain can become debilitating. If you don’t rest your muscles properly, there is a high chance you might strain them the following day. That could put you out of action for weeks.

Listen to Relaxing Audio When You Relax

Many women say to me that drifting off to sleep can become a real hassle. They claim their minds are just too busy, and they can’t stop thinking. One friend even asked if I thought she needed to go to the doctor for medication. In the most extreme circumstances, that might make sense. Even so, there are lots of things you should try first. Medication is a last resort, and you should never take any drugs unless you have no other solution. Before you do that, consider listening to relaxing audio when you’re in the bedroom. There are lots of specialist recordings available on YouTube that are guaranteed to send you to sleep.

Pay for a Professional Massage

Massages are an excellent way to ensure your body relaxes as much as possible. Best of all? You can usually get them before you leave the gym if you speak to the right people. If not, there are sure to be lots of people with the right qualifications in your local area. I know some girls don’t like a stranger rubbing their hands all over them. However, it’s one of the best ways to unwind after a workout. It should stop muscles from becoming too tense the following day. You just have to listen to your body and understand when it needs some assistance. Just be warned; you’ll probably start to form an addiction. I know I did.

What’re Your Thoughts

Now you know about some brilliant ways to relax your body, you should get better results from your workout routine. You should also limit the chances of suffering a muscle injury. There is a time for pushing your body, and a time for letting it recuperate. Whether or not you achieve your fitness goals will depend on how well you strike a balance.

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: 13 Ways to Beat Distractions and Stay Focused at Work

At this point in time, no one is denying that we live in the age of distraction.

All of this distraction makes it nearly impossible to stay focused and productive at work. But we have to come up with a solution if we’re ever going to achieve our best levels of personal success.

To stay focused at work, please use these 13 ways to eliminate distractions so that they do not have a negative effect on your job performance.

#1 Avoid Social Media like the Plague

Sure, many people have a great time checking their social media feeds throughout the day.

But websites like Facebook and Twitter are also productivity destroyers.

You can quickly get sucked into the drama on the social media sites, and before long, you’ll have wasted hours of your day without being productive at all.

#2 Make Your Job Fun and Inspiring

If you want to stay productive at work, your job needs to be fun and inspiring.

You may work at a company that you really do not like. And because of your great dislike for the company, it makes a 40-hour work week feel like a year has slowly gone by as your lackluster job eats away at your soul.

If that’s the case, you need to find another job that you find fun, inspiring, and one that will make it very easy for you to focus on your daily tasks.

#3 Clean up Your Workspace

Whether you realize it or not, it’s very easy to get distracted by a cluttered desk and work area.

If your workspace looks like it’s been hit by a tsunami, you need to take some time to de-clutter the area and make it distraction free.

Once you do this, your productivity numbers will begin to soar.

#4 Eat Healthy Meals

When we eat healthy meals, our minds stay clear, our bodies stay light, and we have a much easier time staying focused.

On the other hand, when we eat unhealthy meals, we feel tired, sluggish, and ultimately out of sorts.

You’ll be a lot more productive when healthy eating is a priority.

Plus, we’re learning that some of our biggest cancer treatment breakthroughs are related to the food that we put in our body, so you’ll be doing yourself a big favor by eating this way anyway.

#5 Take Focus Boosting Supplements and Smart Drugs

Sometimes we have a difficult time staying focused because our body chemistry is out of whack.

If that’s the case, you can take smart drugs like Adrafinil to regain your focus, clarity, and improve your levels of concentration.

Not only will you focus better, but you’ll also improve your memory and increase productivity levels through the roof.

Smart drugs and supplements are definitely the way to go when it’s time to get focused and eliminate distractions.

#6 Turn your Computer into a Distraction Free Zone

Do you have certain programs that you use regularly? Make shortcuts for them on your desktop.

If you’re working on a particular project, create one folder and put all of your necessary files in there.

By doing this, you’ll know exactly where to look for your files and you won’t have to worry about getting distracted by other things on your computer.

#7 Keep Snacks at Your Desk

Do you like to snack during the workday? Who doesn’t?

Instead of having to get up at certain points throughout the day, keep snacks available at your desk so that they are ready for you whenever you want them.

And sticking with our theme of healthy eating, make sure your snacks are healthy and will provide you with energy instead of making you feel sluggish and lethargic.

#8 Keep Water at Your Desk

It’s always wise to have enough water available on hand throughout the day.

If you start feeling hungry or fatigued, instead of immediately reaching for something to eat, you should have a glass of water as an alternative.

More often than not, we think we are hungry and tired but we really are just dehydrated and thirsty.

So have water available right at your desk for when you need it the most.

#9 Prioritize Your Tasks

If you have a million things that need to get done during the day, you should take time to prioritize your tasks.

By doing this, you’ll be able to focus your energy in the right areas so that you can overcome your greatest challenges with ease.

#10 Make Yourself Unreachable

If you’re working on an important task, you have to make yourself unreachable to everyone in the office.

Otherwise, people are going to call, email, and stop by your desk all the time to ask you to do things for them. This will kill your productivity big time.

So make sure you are unreachable to achieve your greatest levels of productivity and stay focused throughout the workday.

#11 Keep a To-Do List

By having a to-do list, you’ll always know what needs to get done next. This will allow you to stay focused while working on your most pressing projects throughout the day.

#12 Wear Noise Canceling Headphones

If you work in a noisy office environment, an easy way to block out the background noise and eliminate the distractions is to wear noise canceling headphones.

Invest in a great pair by looking online and reading the reviews.

If noise is a major problem, do not be afraid to spend a little extra to get the best headphones to meet your needs.

#13 Turn off Your Phone and Email When Possible

Some companies might not allow you to turn off your phone and email during the day. And if this is the case, then this tip isn’t going to work for you.

On the other hand, if you do have this option, you should definitely shut down your phone and email while you are trying to focus on a specific task.

It will make it a lot easier to complete the task at hand.

Conclusion

If you have a difficult time staying focused at work, please use these 13 tips to easily eliminate distractions throughout the workday.

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.

Supplement Your Fitness Goals With These Diet Changes

It’s not easy sticking with fitness goals; so if you’ve managed to make it for longer than a few weeks, you should be very proud of yourself. Unfortunately, most people will stop their workout routine at this point for several reasons; they’re too busy, their enthusiasm has died down a bit, or they’re not seeing enough results to keep putting in the effort.

Regular exercise is a big step in the right direction, but sometimes it’s not enough to help your body reach peak physical health. If you’re trying to break a lifetime of bad habits; it can help to supplement your fitness goals with a few diet and lifestyle changes to boost the effectiveness of your workout.

Eat Well and at The Right Time

You’ve all heard about the importance of not skipping breakfast. However, if you prefer to do your workouts in the morning, it may be better to wait and have your healthy omelet after you’re done. If you eat breakfast immediately before exercising, not only do you risk making yourself a bit sick, but your body has to burn off what you’ve just eaten before tapping into the fat reserves that you want to burn.

Add More Protein to Your Diet

If you find that you’re still snacking as much as you used to before you began working out (even if the snacks are of the healthy variety); you might want to look into adding more protein to your diet. Protein will curb your appetite so you’re no longer snacking throughout the day, and it helps you burn fat and build muscle during your workouts. You can get your protein fix from eggs, almonds, chicken breasts, broccoli, or lean beef. You don’t need to resort to whey protein shakes unless you think they could benefit your personal workout. Try increasing your protein intake before you try other hunger suppressing supplements such as the HCGDiet.com.

Get enough sleep

Regular workouts should be helping you to sleep easier anyway, but if you’re not getting your recommended hours per night; you’re actually hurting your weight loss efforts. You could be doing everything right; balancing cardio with weight training, eating the right foods, and drinking plenty of water. But if you’re sleeping less than seven hours a night, you could, in fact, be undoing all your hard work.

Sleep deprivation disrupts your body’s ability to store insulin, which is responsible for removing fatty acids and lipids from your bloodstream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin. Eventually, this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver. On a wider scale, lack of sleep reduces your motivation, which is a significant factor of people giving up on their fitness goals. You don’t want to go to the gym or for a quick run when you’re tired. You crave more sugar and caffeine when you’re sleep deprived.

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: A Fit Girl’s Guide to her Skincare Routine

Going to the gym, running and being physically active in general is the perfect way to stay healthy and fit. During a workout, the body releases all the built-up toxins, which makes us look and feel amazing afterwards. However, while spending time in the gym helps your complexion stay healthy and your skin breakout-free, you’ll still have to go an extra mile with your pre- and post-workout skin care to make sure your skin is clean, nourishing and beautiful.

No Make-up

Make-up is the pores’ worst enemy, and if you don’t remove it before a workout, you’ll do a lot more damage to the skin than you could ever imagine. Therefore, be sure to clean your face completely before you hit the gym, so that the combination of sweat and oil doesn’t clog your pores. Wash it, use a cleanser to have it fresh and make-up free for a long workout session.

Protect the Skin

Working out outdoors is great for your body, but you must protect your skin when doing so. Don’t forget to apply sunscreen with a protective SPF factor, so you don’t burn on the sun. What’s more, choose lightweight lotions and creams, because they won’t clog your pores, and will let the skin breathe during the workout. UV rays are not the only thing you should protect your skin from during the workout. Namely, gym equipment is filled with bacteria, so you should never put your exposed skin on it. Avoid touching the mat with your face, or bare back. What’s more, don’t touch your face after you’ve used a cardio machine.

Hydrate

Since you’ll sweat a lot during the workout, you must stay hydrated. Drinking plenty of water throughout the entire day is beneficial for both the body and the skin. You’ll have a glowing complexion and a toxin-free body as well. Therefore, be sure to always have a bottle of water with you while you work out.

Shower

When the long exhausting workout is over, the only thing that’ll feel even better than the exercise itself is the soothing shower. It will detox your skin and remove all the dirt and perspiration. However, try not to use water that is too hot or too cold, but go with a lukewarm shower, so that the water doesn’t strip the skin of its vital, natural oils.

Cleanse and Moisturize

Post-workout cleansing is as essential as the one before the workout. Therefore, be sure to follow a cleansing routine that best suits your skin. Use some of the great cleansing Alive skin and hair products, and tone your skin to perfection. A hydrating face wash with almond or cucumber is best for dry skin, while an oil-balancing face wash suits an oily skin. After you’re done with the shower, be sure to apply a moisturizer to the skin while it’s still damp, because this way the moisture is sealed in and the skin becomes more resistant towards dirt. Lotions with aloe vera, cocoa butter, and wheat germ will replenish the skin and make it radiant, soft and nourishing.

Take Care of Redness

Leaving the gym all blotchy and red is a sign you’ve just had an amazing workout, but it doesn’t look quite attractive. Therefore, if you have this problem, be sure to take care of it with soothing moisturizers or skin serums. Look for products with chamomile, azulene, sea whip, and white tea, because they’ll take the pressure off the capillaries and calm the skin down. A gel-based mask is the perfect finishing touch, and it will cool down the skin, and fill the skin cells with the necessary hydration.

Final Thoughts

A regular workout keeps the body strong and healthy, and the skin firm and glowing. However, without a proper skin care routine, the workout won’t be enough to keep the skin plump and beautiful. Therefore, be sure to treat the skin properly before and after the workout, in order to keep it beautiful and radiant all year long.

Emma Lawson is a passionate writer, online article editor and a health enthusiast. In her spare time, she likes to do research, and write articles to create awareness regarding healthy lifestyle. She also strives to suggest innovative home remedies that can help you lead a quality and long life.

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