Health

Guest Post: 8 Fitness Hacks That Will Make Your Life Better In 2017

The internet is full of life hacks and tips and tricks which can help you improve your life. Some of them work, some of them don’t, and some of them are just plain stupid. However, there are some things out there which are extremely insightful and which you can use to your benefit very regularly and with success. Below are some of the best fitness hacks that the internet has to offer: hacks which will help you in your pursuit for a physically healthy body and which will make your life much, much better in 2017.

#1 Eat Well Before and After Exercise!

The importance of adequate nutrition is often underestimated and unknown. Eating the right foods at right times can exponentially increase the benefits that you gain from every workout. You should eat high carb foods before you exercise so that you have plenty of energy to burn. Top up with foods high in simple sugars during your workout (bananas are always a good option), and remember to refuel when you have finished. Since your body’s energy stores are depleted at the end of a workout, you need to make sure that you eat a lot of carbs as soon as you can. You also need to include plenty of salts to replace those lost while you were sweating and a source of protein to aid in muscular recovery.

#2 Use Wasted Time Wisely:

Use times when you are doing nothing to exercise a little. Next time you are standing on a train platform or at a bus stop waiting for your transport, do some heel raises or squats. Take the opportunity to do some sit ups or pushups during the ad breaks of your favorite TV show. You can even take drastic measures and do things like strapping weights to your legs for the walk to work or uni.

#3 Install Exercise Equipment in Your Home:

This is one of the simplest and most effective fitness hacks on the web. There are many, many different pieces of exercise equipment designed for home use, and which you can easily incorporate into your everyday life. One of the most useful and simplest of these is the ceiling mounted pull up bar. Installing this in your hallway or kitchen will allow you to give your arm muscles a quick workout every time you walk past it. This is one of the best ways to make your life better through exercise in 2017!

#4 Drink Plenty of Water Before and During Your Workout:

I bet you didn’t know that drinking more water helps you burn more fat? Well, it does! You should be drinking water throughout every single day, making sure you stay well hydrated at all times. Doing this will make sure that you get the maximum benefit out of your workout sessions. Make sure that you also drink plenty during exercise to replace any fluids you lost, especially if you are sweating a lot.

#5 Follow Bodybuilders and Fitness Celebrities on Social Media.

Doing this will ensure that you are always faced with motivation and motivating material, even when you are sitting on your phone. This will help you get out and exercise more, will give you ideas about the activities you could do, and will help make your life so much better in 2017!

#6 Join a Fitness Club or a Sports Team:

Joining a club or team has a lot of obvious benefits which will help make your life better. These include:

  • The social side of groups makes it easier to stay motivated and focused on goals.
  • Playing a team sport or participating in a group fitness class can be fun, educational, and can give you the chance to make great new friends!
  • You will find yourself surrounded by a support network which will help you stay motivated and focused, even when you feel a bit down.
  • If you are really serious about making your life better through exercise in 2017; then joining a sporting club or fitness group could be the solution you are looking for!

#7 Sleep a Lot!

Although this may not seem like a great fitness hack, it is! Your body needs time to recover and rebuild after all those difficult exercise sessions. You have to give it enough downtime and make sure you don’t overdo it. Otherwise you may find yourself breaking down or getting hurt.

#8 Music, Music, Music!

Create a playlist of all your favorite tunes and listen to it while you exercise. This will help you stay motivated to workout, will increase the enjoyability of every workout session, and will ensure that you get the most out of it every time you exercise. You can also try some new music – you might even discover your next favorite artist this way!

3 Bad Habits You Need to Ditch

Bad habits bringing you down? We’ve all fallen into some pretty unhealthy habits in the past. Whether it’s an unhealthy obsession with chocolate or a more serious addiction. Shedding these troublesome habits will undoubtedly make us healthier and happier. Here are the top bad habits you need to ditch for a healthier life…

Not Drinking Enough Water

This is a common bad habit. Water has been replaced as the drink of choice by sugary fruit juices and calorie laden fizzy drinks. Not only are the alternatives really bad for you, but water helps your body out in so many ways.

Staying hydrated is great for our skin. Drinking water helps to keep skin looking youthful and radiant. It also helps to flush toxins out of our body. Drinking water regularly can remove harmful toxins from the body via our kidneys. If that wasn’t enough, water also helps our muscles and joints to work more efficiently. Lastly, keeping hydrated helps our brain and memory to be sharp and focussed.

With benefits for our bodies, skin, and even brains, its clear water drinking is a must. To get into the habit, fill up a water bottle at the start of the day and carry it around with you. To work, lectures, wherever you go. Take frequent sips and you’ll feel less hungry and in a better mood!

Smoking

Smoking isn’t just a bad habit, it’s a dangerous one. We all know that smoking can lead to cancer and heart disease. Shockingly Over 480,000 people in the USA and 100,000 in the UK die because of smoking each year. It’s a tough habit to get rid of, but it is doable.

If the thought of going cold turkey is a little overwhelming there are ways that you can start small and eventually quit for good. Try vaping. Vaping is similar to smoking but without all the harmful toxins. Check out O2VAPE.com for some more information. Other tools to help you quit altogether are nicotine patches and sprays. Stopping smoking for good will make you feel fitter and lower your risk of developing life-threatening diseases.

Not Eating Breakfast

Oversleeping, or prioritizing other things in the morning, can mean that we skip breakfast. This is no good. It’s all about what we eat as well as when we eat. Breakfast is the first meal of the day and needs to be a good one. In order to take on the challenges of the day, we need to refuel our bodies. We also digest better throughout the day than in the evening. So there is evidence to suggest that breakfast should be the biggest and most important meal of the day.

To break this bad habit, set your breakfast out the night before. If you’re having porridge, get the oats ready in a bowl with a spoon. In the morning it’ll be less hassle to add milk than it is to pack all of that away. Have eggs. Eggs are a healthy way to start the day and they also take no time at all to make. As with the cereal, pre-grate some cheese and chop mushrooms. Leave in the fridge overnight and chuck in an omelet for a quick and tasty breakfast. In terms of time, it comes down to waking up earlier. Sorry, but it has to be done.

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.

How Can We Improve our Mental Health

Unlike our bodies, we presume our mental health will take care of itself. When we decide to overhaul our lifestyle and focus on fitness, we often forgot to pay attention to our mental state. Our physical state matters a lot, but so does our brain performance, stress levels, and focus. Find out how we all improve our mental health and the benefits of improving it…

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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.

Make Exercise Part of Your Lifestyle

The problem many people can have with exercise and fitness is they see it as separate from their daily lives. Do you go for an hour jog before work then get on with your day, or hit the gym evenings and weekends to get your exercise quota in? It doesn’t have to be this way; it’s easy to incorporate exercise into your everyday activities and move your body without even thinking about it. Here are a few tips to help you easily make exercise part of your lifestyle.

Bike to Work

You have to get to work, and you have to exercise. Why not kill two birds with one stone? Even if you live a long way from your work; you could get a foldable bicycle and cycle to the train or bus station. Fold it down, then when you get off cycle the rest of the way to work. It’s good for the environment, far cheaper than monthly gym memberships, and in some cases might be a lot less hassle too. Rather than getting stuck in traffic you could get some fresh air and arrive for the day feeling energized.

Play Sports With Friends

Instead of socializing in the pub, round up your friends and do some activities together! It could be something formal and set up like a team sport at a local sports center. It could be something more casual like a game of rounders at the park. You could even be paintballing or rock climbing. You’ll have fun, get quality time in with the people who are important to you, and get some all-important exercise in too. Throw in some healthy competition, and everyone is sure to push themselves that bit harder, which is no bad thing! Either round up your existing pals or meet some new ones; sports clubs, Facebook groups and online forums are where you’re likely to find those with a similar interest to you.

Get The Family Involved

If you have kids, running around with them is a great way to get yourself (and them!) tired out. You could arrange a family bike ride, and even pack a picnic if you’re going to be out for the day. You could go on hikes with your kids and dog, or throw a ball or frisbee in a wide open space. Plus you could even play tag or run around in a nonsense made up game they have made up. Your children are sure to enjoy the quality time with you, and it’s good for their health as well as yours. Make it fun, and they’ll enjoy being active and it will set them up for healthy habits for later in life.

If you get up and moving and have fun; you’ll do a ton of exercise without even really feeling like you are. This is the best way to stay in shape, there’s no worry of missing gym sessions or “falling off the wagon.” You’re simply going about your day but keeping active at the same time.

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.

Upgrade Your Day With A Healthy Morning Routine

Don’t sabotage your day before it even gets started. Establish a healthy morning routine to boost energy, productivity, and your overall sense of well-being. And it’s not difficult to achieve.

#1 Good Mornings Start With a Good Night

How often do you wake up and feel tired, sluggish and reluctant to face the day? How you operate in the morning depends on how well you slept the night before. Follow some simple steps to improve your sleeping patterns and the quality of your sleep.

  • Stop drinking caffeine four to six hours before bedtime. Caffeine is a stimulant and will keep you awake.
  • Nicotine is also a stimulant and should be avoided before bed.
  • Don’t drink just before bed to avoid getting up to go to the loo in the night.
  • Establish a wind-down period an hour or so before you get into bed by turning off your phone and the TV and doing something relaxing. This could be a warm bath, reading a book, or listening to an audiobook, etc.
  • Ensure your bedroom is as dark as possible and block out any light with blackout blinds or curtains.
  • Experiment with the temperature to find the best sleeping conditions for you.
  • Aim for at least seven hours sleep per night.
  • Write your to-do list a couple of hours before going to bed. This will get all those pesky things out of your head and onto paper.

#2 Breathe or Meditate

When the alarm clock sounds how do you feel? Are you happy to face the day? Do you feel stressed and overwhelmed with the number of tasks you have to get through? If it’s the latter, some gentle breathing exercises could help first thing. Deep breathing or seven/eleven breathing will calm a racing heart and send signals to the brain that you’re safe and don’t need a fight or flight response.

Meditation is beneficial at any time of the day but practiced in the morning it will calm your mind and set you up for the tasks ahead. You don’t need any fancy equipment and it can be practiced in the comfort of your own home. Some people prefer yoga, which exercises the body too.

#3 The Most Important Meal of The Day

Imagine your body as an engine or a car. In order to function at maximum capacity, it needs fuel. The better the quality of that fuel, the better it will run. Try introducing some superfoods to your breakfast. But do I really need superfoods, you ask.The answer is yes. Superfoods are so-called because they provide you with vitamins, minerals, and other nutrients that have a positive effect on the body. They’re not difficult to introduce into your diet. Many are available in powdered form and can be sprinkled on your cereals or smoothie.

Drinking water in the morning when you wake up is also beneficial. Remember, you haven’t eaten or drank anything for seven hours or more, so your body and brain are in need of hydration. If you can’t do without your morning coffee, make it as healthy as possible.

What’re Your Thoughts?

If you want to supercharge your days, start with a gentle and healthy morning routine. Start tomorrow. It may take a few days for you to get into the swing of things but you’ll start noticing a difference. Great days start with a great morning.

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.

Be Healthy Head to Toe

Mind and body both need to be kept healthy and happy in order for us to achieve our full potential. It’s true, we do need to exercise and eat nutrient-rich food to keep our bodies healthy, but we shouldn’t overlook our mental health either. These equally important parts of us, mind and body, need to work in perfect harmony and balance. Here’s how to keep yourself in tip top shape and feel positive about yourself, and be healthy head to toe!

Mental Health

Sleep

Sleeping is so important for our mental health. It’s time for us to shut off and relax before the stresses of the coming day. It’s important to be aiming for 6 to 8 hours sleep a night. Things that can affect our sleep include poor diet. If you eat too close to bed you may have trouble digesting your food. This could lead to indigestion or stomach cramps. It’s easier for our bodies to process our food when we’re up and moving rather than lying down. So try not to have a heavy meal before bed. In order to reach our potential, we need to give our bodies and brain a chance to recharge.

Brain Teasers

This may sound like a simple step that can be overlooked, but we should be pushing ourselves every day! The long-term effects of doing brain teasers can be huge. Over a period of time we could find our cognitive functions improving and have a sharper thought process. It’s easy and cheap to access brain teasers. Try online games, or buy yourself some sudoku puzzles, whatever works for you.

Physical Health

Eat a Healthy Diet

It’s such an obvious one, but it is often overlooked, despite the fact that the benefits can be huge. It’s so important to eat healthy because what we eat informs how our bodies function. Eating the right foods helps our bodies to create new cells and clear out toxins. It can also help our mental health by giving us increased energy and alertness. Finally, it can prevent the onset of heart disease and even diabetes.

Dental Health

It’s not just about getting abs, taking care of ourselves head to toe extends to our teeth too! Checkups should be a regular occurrence. Broadway Dentist has information about all the different treatments that are available out there. Just like any other part of our body, we need to keep our mouths and teeth healthy. A great smile will keep us feeling confident and positive.

Exercise

Exercise can’t be an afterthought anymore, it has to be a priority. Take fitness seriously and put your body through its paces. Whether it’s yoga or weight training, keeping our bodies fit and healthy helps us to perform to the best of our ability. If you’re new to fitness, don’t panic, start off small. Even incorporating some long walks into your week is a good way to get moving. Increase your level of exercise the more confident and comfortable you feel.

Hair Health

To be healthy head to toe you have to take notice of your hair too! Regular haircuts will keep split ends at bay whilst a good diet will keep your hair strong. Avoid using hot tongs or straighteners on hair without using a protective spray first. If your hair is looking a little lackluster there are plenty of vitamins that promise to restore shine and health to damaged hair.

What’re Your Thoughts?

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: 7 Simple Ways to Nourish Your Soul and Mind

Nourishing the soul and mind does not require complex techniques and methods but just simple and pure methods. The below highlighted methods are not only powerful but simple to implement and practiced over a long period of time brings in a feeling of empowerment and emotional balance –Simple focused breathing – breath is the connection between body –

#1. Simple focused breathing –

Breath is the connection between body – mind and soul. Think bout this, the breath is our only companion from the day we are born till we ‘leave’ and yet we are mostly not conscious about it as it keeps working on an auto pilot mode. Majority of breathing exercises practiced as a part of yoga and other sciences point towards the same. Daily practice of ‘Conscious breathing’ will bring in some deep nourishment for the mind, body and soul.

Method – Just find a place where you can be undisturbed for at least 10 minutes, sit with your spine strain and eyes closed. Closing eyes will just help focus better. For 10 minutes’ focus on deep abdominal breathing, deep yet relaxed and just feel the energy moving throughout the body. Start with 5 minutes everyday and then can be extended to 10 minutes after a couple of weeks. Practice this on an empty stomach.

#2. Maintain a Journal –

Handwriting bypasses the conscious mind and gets imprinted onto the subconscious mind. As a daily practice, you can write – happy moments of the day, achievements of the day, etc. Even writing down beautiful affirmations and belief statement like – ‘I love myself totally and completely,’ ‘Life is filled with magic and miracles,’ ‘I am one with the Universe’ etc. can definitely be a great exercise for the mind and soul.

#3. Conscious Quality Time –

Investing some conscious quality time with your family in the evening is a great activity for the soul. Spending quality time with ‘people who matter’ also works on a spiritual level. This quality time is just to talk something nice, laughter, etc. DO not adulterate this time with multitasking. It cannot be combined with television, or your official emails – just the time with your family!!!!

#4. Respect your body –

Your body is your nearest temple. The physical dimension of the soul and the mind is the body. One way of nourishing the soul and mind is to nourish the body. Respect your body by eating the right foods and not abusing it with wrong foods and addictions. Soul foods are the ones which are not dense and heavy, very subtle light in the stomach – veggies, salads and alkaline diet is a great way.

#5. Self Hypnosis –

Hypnosis is nothing but a method to access the subconscious mind. The subconscious is believed to be 6000 times stronger than the conscious mind and becomes the seat of beliefs and values. Using Self Hypnosis methods can be useful to empower the mind, change beliefs and patterns. You can find lots of self-hypnosis audios online, and you can also find a link at http://www.harrishsairaman.com/category/self-hypnosis/

#6. Sound Therapy –

Sound therapy as a modality is huge and cannot be discussed here in totality. It works at different levels and can be liberating and healing for the mind and soul. Whether it’s listening to soothing music, chants or even reciting powerful chants, investing few minutes every day can definitely make ‘peace of mind’ a way of Life

#7. Mirror Technique –

The mirror is not only a reflection of our outer self but is also for the inner self. Practicing the mirror technique every day can be a great gift to yourself!!! Eyes are believed to be the way to the soul. Every morning, look into your own eyes and recite some powerful affirmations.

These seven methods can be like the seven colors of the rainbow and bring in beauty in our lives by nourishing the mind and soul. Enjoy the experience.

Harrish Sairaman is a well-known motivational teacher in India, helping many to achieve which once seemed unachievable like increase motivation, leadership, Corporate Performance, decrease stress etc. through Motivational Training Program, Leadership training programs, Corporate training programs, Entrepreneur Coaching and Individual Coaching to name a few. His ability to deliver life changing, scientifically sound, relevant and metaphysical messages in a powerful, humorous and insightful manner integrated with high energy has earned him a reputation of bringing about a difference with a difference!

Take It Easy and Stop Working Yourself to the Bone

Gym goers and fitness experts will tell you about their long sessions at the gym. They’re pumping weights, running miles and sweating like pigs as they burn fat, build muscles and make their bodies ache. This isn’t for everyone and, despite what many people think, it’s not needed to maintain a healthy lifestyle. Depending on what type of fitness goals you have, you might even be able to regain your sanity and focus on low-impact workouts, such as these suggestions at greatist.com, and still have the energy to do the things you love. Here’s a few tips on how to stop working yourself to the bone, but still see results.

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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.

Fitness Foods That Are Surprisingly Gentle On Your Stomach

There’s nothing worse than trying to get fit while also having a sensitive stomach. There’s nothing like an upset tummy to take the wind out of your sails.

Many people think that treating a stomach spasm involves choosing bland and unhealthy foods, like sugary drinks (think Cola), or white bread, but this isn’t the case. Here are some foods that are gentle on your stomach and will actually help you reach your fitness goals.

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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 Stops You From Staying Fit?

We all know what it is like to want to be as fit as possible – and we also all know how easy it can be for other factors to get in the way of that goal. The truth is, staying fit is something which can often seem like an eternal struggle. If you ever feel like this, know that you are not alone. No matter how much work you feel you have to do to get your body to where you want it, it is always perfectly achievable. All it takes is the right attitude, and the right method – and to find a way to counteract those various things which seem to stop you from staying fit. Let’s take a look at what those hindrances are now, to gain a better understanding of the process.

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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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