lifestyle

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.

Fighting Fit: How A Healthy Lifestyle Can Help Your Body Battle Illness

Getting ill is something that we would all avoid all the time if possible. Though this may be a farfetched fantasy, there are a few lifestyle changes that you can make to boost your immune system. As well as reducing your chances of falling ill; you will then be more likely to fight off any illnesses that do happen to come your way. Here are some natural ways that you can improve your odds of staying healthy.

Reduce Your Stress

Many people seem to be living highly stressful lives these days. This nonstop pace can easily run you down and increase your risk of falling ill. A surge in hormones like cortisol and adrenaline that have been closely linked to stress cause a rise in blood pressure and the heart to beat faster. A huge amount of health problems can be linked directly to stress, so try to take action wherever you can. A common coping mechanism is meditation, which can really help refocus our minds away from the common stresses of everyday life.

Alter Your Diet

Omega-3 fatty acids which are commonly found in salmon, walnuts, and seeds can help to stabilize your mood. Superfruits such as pomegranates and blueberries have been shown to have all sorts of positive health properties. Another thing that is constantly being linked to having a major positive effect on your health is green tea; so consider switching your morning cup of coffee for some of the green stuff. Not getting enough nutrients in your diet decreases your body’s ability to fight off illnesses should they arise.

Supplements and Oils

There are plenty of natural supplements and oils that you can take which can have various effects on the body. There are a whole host of examples on www.healthwatchlist.com which can give you a clearer idea. Ultimately, it is a good idea to do some research online so you get a fuller picture.

Regular Exercise

As with a huge amount of other health advice; it all comes back to regular exercise to make all the difference. Losing weight, building healthier bones and boosting mood are just three of the ways that regular exercise can improve your overall health.

Get A Good Night’s Sleep

The restorative properties of sleep are fairly universally acknowledged, but new research is being done all the time that uncovers new pieces of the puzzle of sleep. When you do get ill, this is when your body does a huge proportion of its recovery. As well as this, getting enough sleep can make all the difference when it comes to reducing stress, which brings us right back to the first point on the list.

What’re Your Thoughts?

Ultimately, getting ill is not something that we can always avoid, but taking a few steps to naturally improve your health is within everyone’s reach. The above points mark a good starting point so try them out to see what a difference they could make to your overall health and wellbeing.

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.

Get on Your Bike

Spring is here, and it’s the perfect time to get outdoors, enjoy nature and increase your fitness levels at the same time. One of the most enjoyable ways to get out and about when the weather is good, is to get on your bike. Cycling is cheap, freeing and affordable for people of all ages.

Not convinced biking is for you? Check out these very real benefits of getting on your bike:

Burn Calories

Many people prefer to enjoy nature with a nice walk, often because they are worried they’ll have an accident while cycling, but they might want to rethink their stance because, cycling is actually pretty safe, as long as you’re sensible about it and I is possible to burn 281 calories per hour on a gentle cycle ride. Walking for the same amount of time would only burn 176 calories, so it’s more efficient.

It’s a Fun Way to Exercise

If you groan when it’s time to go to the gym and make excuses to go running with your buddies, cycling could change the way you think about exercise and have you looking forward to every session. You see, when you’re cycling, you’re breathing in fresh cool air, exploring the local scenery and being rewarded when you beat your personal best. It feels less like exercise and more like a nice time unwinding. Of course, you can make it more difficult by pedaling g faster and tackling that one big hill in the neighborhood, but even cycling at a leisurely pace is better than sitting at home with a candy bar and Netflix on the TV.

It’s Low Impact

Where activities like running can have a significant impact on your joints because you are sitting down when you cycle, riding a bike has a low impact, which helps to prevent injuries, aches, and pains, and ensures that you can keep working out come what may. That’s why it’s a great activity to alternate with running if you want to avoid injuries.

It Gets Your Heart Pumping

Aerobic exercise is important if you want to lose fat; so spending a few hours a week with those wheels spinning will help the weight drop off. It’ll also help to tone up your legs and make your body stronger.

It’ll Take You Where You Want to Go

If you’re one of those people, who’s always telling yourself you just don’t have the time to exercise; buying a bike could change that completely. If you have a bicycle, you can use it to commute to and from work, to the shops and almost anywhere else you might wish to go within a reasonable distance. You’ll be exercising without even knowing it!

You Can Do it Forever

Some fitness activities are made for the young, and there will usually come a point when you have to give up on lifting weights or taking part in a high-energy Zumba class, but you can often go on cycling forever. You might have to take it slower, and you might have to trade in your current bike for a more comfortable recumbent, but because moderate cycling doesn’t aggravate aches and pains as you age, there are few reasons why you’d need to hang up your helmet for good.

What are the biggest benefits you get from riding your bicycle?

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.

Is Social Media Beneficial Or Harmful When Working Towards A Fitness Goal?

Social media is so interwoven into the fabric of our everyday lives that it’s hard to imagine a time without it. Many have taken to these networks to share snippets of their daily routines, and to show off successes and progress. The fitness community on social media is wide-reaching, with a hefty number of diet and wellness pages/profiles to follow.

You may also notice friends posting gym pictures or photographs of their healthy meals for others to see and like. On top of that, many fitness apps even come with an option to sync or share progress on social media.

All this can make you pretty excited to start using these platforms in similar ways, or might urge you to follow some advice-filled accounts for tips and tricks. But is social media really beneficial for you when you’re working towards a fitness goal? Let’s look at the pros and the cons.

The Pros

It’s Good Motivation
Being surrounded by hundreds or even thousands of people aiming for the same thing as you can make you feel incredible motivated. You’ll find people with your body type, people who face the same struggles as you, and people who will keep you going when you feel like giving up. Sometimes, posting your goals and progress on social networking sites may even help you stick to them.

You Have Access to a Sea of Information
There is endless data available through social media. You can find products, diet plans, exercise routines, and excellent advice that can really help you achieve more during your fitness journey. Best of all, it’s completely free. You can follow a personal trainer on Instagram and watch videos of his workouts without needing to pay for his services. And in all honesty, that’s pretty neat!

You Become Part of a Community
Being part of a health-driven community means that you’ll never be short of people to turn to, discuss ideas with, and get personalized advice from. You may even gain a few workout buddies! Yes, there are bad seeds in every group, but you’ll ultimately find like-minded acquaintances who can encourage you to grow while you, in turn, encourage them. There’s no better feeling!

The Cons

Anyone and Everyone Can Share “Advice”
The number of “bloggers” and “fitness gurus” who are actually just out to make a quick buck or gain some fame can make finding good people to follow a tricky task. Many may offer terrible advice and get you off to the wrong start. Keep in mind that even the best of fitness personalities may sell out once in a while and promote a fad diet or an expensive product that makes ridiculous claims and promises. Avoid the fraudsters and check for qualifications. Legit bloggers and gurus will be more than welcome to share their qualifications and achievements with you.

It’s Not All Real
A social media picture, perfectly framed and shot so as to show someone’s best angles and finished off with a caption followed by tens upon tens of hashtags, isn’t a good representation of real life. It’s a photograph taken out of context. It presents these fitness gurus as something more than human with a perfect lifestyle and all the free time in the world to burn off that many calories per day. Only the most flattering snapshots are shared, and it can make you feel like you’re just not good enough or making progress as fast as you should.

You Could do it For The Wrong Reasons
Seeing other people progressing faster than you, or going on a more difficult regimen than you’re on, can really get you thinking. You could start feeling jealous, or suspect that the grass is greener on the other side, and try to imitate or catch up with your peers. In reality, you should be attempting a healthy lifestyle for no one else but yourself.

Conclusion

So, is social media any good at all when you’re trying to get fit? The honest answer is that it depends on how you use it. Social media is a tool, and if you harness it right, you’ll be able to use it effectively and to your advantage.

Breanne Fleat is a writer, peanut butter fanatic, and keen Instagrammer at ProteinPromo. Keep up to date with their latest posts by following the link. And don’t worry, all our professional advice is presented by a qualified exercise scientist!!

Running Away From Life’s Problems

Too much of a good thing – it seems like something that’s impossible when you’re enjoying it, but it’s true. You can overdo absolutely anything, even if it’s the most favorite thing in the world for you to do or indulge in. Taking everything to the limit and going overboard can put you off in some cases, but in others it can ruin an activity for you completely – and not just in mentality, but in physical form too. Here’s why it’s a bad idea to start running away from life’s problems.

Slowly Overdoing It

You don’t notice that you’re going too far on the whole exercise regime until something starts to happen. It could be that you’re starting to feel fatigued, not getting the same amount of energy or endorphin release from your workout as you usually do, or that – in extreme cases – you have passed out from the sheer exhaustion. Taking your routine to the next level can help in some cases, but you need to take into consideration just how much you can take on and do in order to get you there.

Part of a Healthy Lifestyle

With exercise comes the need to be able to do other things alongside it. Keeping up a relatively unhealthy diet whilst pumping weights in the gym will do nothing good for your body. You need fuel from certain food groups that junk food just won’t cover; your body will go into a sort of starvation mode if it isn’t given the energy that it needs. Think of it like putting petrol into a diesel car – it just doesn’t work. It’s not as extreme as your car breaking down instantly, but that’s generally the jist of what could happen.

When Things Start to Go Wrong

It isn’t just diet which affects exercise and the whole routine that you’ll have going on there. There are other things that come into play as well. Drugs are often used to increase performance, and it’s not a new thing – doping issues have been going on long in the Olympics and even before this. There has always been something that a human can ingest that will make them better at whatever they’re doing. If you feel like you have taken this path and it’s getting out of control, consider seeing an addiction counselor to get you back on track. The quicker you nip the problem in the bud, the better you’ll be feeling.

How to Stay on Track

Keep a clear mind and give yourself something to focus on. Maybe enroll in a marathon or similar race to channel your energy into something positive. Don’t overdo it and try not to get too involved to the point where you are exceeding your limits. If you know that you struggle with going over the top, sit down and write a concise plan to give you clarity on what you need to do to achieve your goal without harming yourself. The more structure that you’ve got to work off, the less chance you have of going off the rails and doing damage which will take an age to reverse.

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.

A Busy Life Shouldn’t Affect Your Health

When we lead busy lives it means our time is mostly taken up by work and spending time with our family and friends; it can be quite difficult to fit in living healthily through a nutritious diet and a rigorous physical exercise routine. Here’s some tips for why a busy life shouldn’t affect your health.

As our time is taken up, it can sometimes be easier for us to eat fast food or food which can be made easily; but this can mean that we don’t manage to get enough nutrition or vitamins in our day to day lives. It’s understandable that some people do eat food like this if they lead busy lives the last thing they will feel like doing is preparing a meal; which can take a while to get ready. But, in the long run, if you do not eat a balanced diet and do not exercise properly then this can affect your physical and mental health so you should try to help your body as much as you can.

If you are thinking of how to maintain a healthy diet and good exercise while you still function with your busy life; then there are aspects which you can control pretty easily and with minimum fuss and effort. For example, if you would like a change in your diet; then you could prepare a nutritious lunch the night before or you could pack some fruit or a smoothie into your bag so that you can easily make your daily nutritional values without feeling stressed or having to rush out of the office to the nearest health shop.

You should always try to drink lots of liquid, too, and try to stay as hydrated as you can. Water is a good choice of beverage, and if you want to explore the benefits then take a look at some Nikken reviews; which can allow you to make an informed choice. Try to avoid fizzy drinks, and also try not to drink too much caffeine as these types of drinks are not the healthiest and could have detrimental effects on your health.

If you are looking for ways of maintaining your physical exercise routine; but are finding that you sometimes can’t keep up with it because of your busy life. Then you could think about exercising at work. It will not be a fully blown workout but you will still reap the benefits of doing small exercises; and you may not even feel like you are working out! Exercises you could take part in are calf stretches while sat at your desk, you could lift heavy objects from storage areas, and you could take the stairs when traveling to your office rather than taking the elevator.

What’re Your Thoughts?

Keeping on top of our health is really important in maintaining a good outlook on life. Lots of us live busy lives, and sometimes neglect our health because of that. However, you should attempt to stay fit and healthy at all times.

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.

Get Up! Time To Think (And More) On Your Feet

Let’s be honest – sometimes, sitting down and switching off is the most attractive prospect in the world. You get to take the weight off your feet and not think about anything else for awhile. There’s no harm in a lazy day here and there; the problem comes when you become a slave to the chair. Here’s some tips to help you spend more time on your feet throughout the day.

Plenty of research now exists to show that a sedentary lifestyle is harmful to health, both physical fitness and mental well-being. Some studies even suggest that too much sitting is worse for health than smoking. Of course, as we all know, sometimes life encourages us to take a seat. Insists upon it, in fact – such as your desk job or sitting in the movie theater. This is why it’s necessary to take back control from those parts of life – you’ll find that there are more chances than you thought.

Turn On, Login, Stand Up

Studies show that these days, more than half of us have jobs that involve using a computer. Even some of those jobs that don’t involve computer use still require us to be at a desk. So it naturally follows that for the bulk of our day, we will be sat down.

What you could do instead is invest in a standing desk which allows you to get on your feet while still performing your work tasks. Studies show that being on our feet can help us think more clearly – it’s why some people pace while thinking hard. So as well as keeping you fitter, standing to work could make you more productive.

Got To Shop? Time For A Walk

There are two main ways that we do our shopping in 2017. We do it online – which usually means from a chair – or we go in person, often by car. Either way, it tends to mean that we sit down for longer than necessary.

Instead, take the opportunity to stretch your legs. Even if the shops are a few miles away, it’s a time to exercise and – ultimately – feel better for it. If you need to build up your stamina before you tackle dragging home the grocery shop, then suit up, consult womenswalkingshoereview.com/ for options for the right shoes and go for a half-hour walk after work every day. Soon, you’ll be ready to tackle a major shopping trip – and you’ll be less likely to fall victim to impulse spending if you know you’ve got to cart it all home!

Time To Eat? On Your Feet

There are competing viewpoints over how healthy it is to eat standing up. Some say that it leads to rushing a meal, risking indigestion symptoms such as those detailed at http://www.webmd.com/heartburn-gerd/indigestion-overview. But more and more people are arguing that it has more benefits than detriments.

To make a long story short, if you stand to eat, you’re less likely to over-indulge. Just ensure you’re picking healthy options. So long as you don’t take the shorter eating time as an excuse for fast food, it’s one of the best things you can do to keep in shape.

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.

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.

Guest Post: 7 Simple Lifestyle Hacks for More Energy in 2017

It is becomingly increasingly known that everything revolves around energy. The more energy available, the less stress and the more happiness. In a way, it really is that simple. Below are 7 lifestyle hacks for more energy in 2017 which can only lead to a better lifestyle.

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Sick of Being Sedentary? Exercises You Can Do From Your Office

Back when we as humans used to have to hunt and chase down our food, getting enough exercise wasn’t an issue. However for many of us in the modern day, bringing home the bacon means being sat at a desk for long hours which isn’t the best for health. Back, neck and joint issues can arise from being seated, and because we’re not up and around burning calories, it inevitably leads to weight gain too.

When you have to spend eight hours plus every day sat at your desk; it can leave you feeling like there’s not much you can do about getting more exercise. Unless you’re motivated enough to hit the gym every night after a long day’s work, which let’s face it most of us aren’t. However, there are things you can do which can help, and make all the difference. Sedentary jobs are linked to obesity which can cause everything from diabetes to stroke to heart attacks- so anything that can help prevent this is no bad thing. Here are some of the exercises you can do from your office.

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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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