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Busy Fitness: How to Find Time to Work Out in a Hectic Life

In today’s hectic world, finding the time to exercise can be challenging. And while there are no shortcuts when it comes to working out, there are ways that you can squeeze some fitness sessions into your lifestyle. Remember, in many cases, busy-ness is an excuse that people use because they simply don’t have the motivation to exercise. With this in mind, let’s look at some of the top ways that you can build some more workouts into your busy working week.

Mornings Are Golden

Probably the best part of the day that you can fit some more workout time in your regular routine is in the morning. Even if you don’t want to try anything too energetic, simply doing a short yoga session can make all the difference. Create some more time in the morning by pre-preparing your breakfast and having everything packed up and ready to go the night before. Even if you decide that you need to set your alarm half an hour earlier, the energy boost that you get from working out should help to energize you and carry you through the day.

Make Watching TV an Active Activity

Even in busy lifestyles, many of us still manage to squeeze our favorite TV shows into our regular routines. Rather than sitting back on the sofa while overindulging in your favorite snack food, try building in some exercises while watching television. For example, you could hold the plank position for as long as you can – chances are that the distraction that the television provides will give you a helping hand. Lifting weights is another good activity that you can do which shouldn’t divert your attention too much. And seeing some of the muscled bodies on Game of Thrones may give you an added burst of motivation! In the commercial breaks, you can fit in more rigorous exercises like push-ups and crunches.

Create Your Own Home Gym

Rather than having to drag yourself out of the house every time you want to exercise, creating your own home gym can deal with this problem. To start off with, you just need a bit of space in the home where you can lay out an exercise mat. Some useful and versatile equipment that you could consider investing in includes adjustable dumbbells, resistance bands, and a stability ball. If you have some more space available, you could then start building up the bigger-scale equipment so check out the 5 best ab machines out there. Not only does a home gym save you time, it also saves you money as you no longer have to shell out for an expensive gym membership every month.

High-Intensity Interval Training

If you only have a limited amount of time to be working out, you may as well be squeezing everything you can into those precious minutes. High intensity interval training is one of the best ways that you can achieve this. To start off with, you need to choose an activity and push yourself as hard as you can for 10-20 seconds. Then, you follow this up with 40-50 seconds of recovery time. Depending on the time you have available, you will want to fit in 10-15 rounds and ideally 5 minutes of warming up and cooling down. Not only does this kind of workout shed a whole load of calories, it also helps to give your metabolism a major boost for hours afterward.

Lunch Time Fitness

Many people choose to eat lunch while sitting down, but if you have a sedentary job anyway, you should try getting some physical activity on your lunch hour. Even simply going out for a walk can help to recharge your batteries both mentally and physically. Alternatively, you could try walking or cycling to work if this is an option for you. If you regularly take the bus to work, try getting off a stop early to give yourself some extra walking time. You will feel so much more ready to tackle the day ahead of you after doing even a small amount of exercise.

Make the Most of the Weekends

The weekends are when you will usually have some more time and energy to do the exercising that you have missed out on during the week. If you need to run some errands in the town center, try running there instead of using your car so you still feel like you are achieving something while exercising at the same time. Another way that you can combine activities is by turning working out into a social event. So, why not try exercising with a workout buddy or taking up a social team sport like soccer? If you have kids, take part in some fun physical activities with them.

Plan Out a Weekly Schedule

If you have at least a rough idea of what you will be doing during the week, you will be in a much better position to plan out when you can squeeze in your fitness sessions. It also helps to write this down so the plans seem more concrete. And when you schedule a time to exercise, try to avoid letting anything get in the way as you may find it easy to priorities other things. Remember what we said at the start that busyness is often just an excuse we use to avoid working out.

Treadmill Multitasking

While you are doing some cardio work on the treadmill, you could try doing some muscle work as well by holding a dumbbell in each hand and doing a combination of exercises including shoulder presses, bicep curls, front laterals and side laterals. This kind of workout combination can help you to save valuable time.

Always remember that health and fitness is something that it is always worth making time for. So, rather than seeing it as something that can be bumped in favour of other priorities, try using a combination of these techniques to get the regular exercise that you need to maintain a healthy life.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Five Seemingly Innocent Things That Could Be Seriously Damaging Your Health

There are certain things that we know aren’t good for our health, and smoking cigarettes is the perfect example. There is nobody in the Western world that doesn’t know how harmful cigarettes can be for our health; both in the long and short term. But we are all guilty of doing little things which could actually have a really terrible impact on our health and wellbeing in the long term. From maintaining high levels of stress to listening to blaring music, we put our bodies through a lot. Here are some common causes things that could be seriously damaging your health.

Using Your Laptop for too Long

Do you ever come away from your computer after a long day with a terrible headache in the front of your skull, dry eyes, or even dizziness and nausea? Staring at a backlit screen for a whole day is putting all sorts of strain on our eyes, but using a computer is something that’s quite unavoidable. Quitting your job and throwing your PC out of the window is quite a drastic response; there are plenty of things we can do to help our bodies to deal with this strain. Firstly, regular screen breaks are a must; get away from the computer, look into the long and middle distance, and try to avoid too much bright light. A walk around outside with sunglasses on for just a few minutes is perfect. It is advised that a five-minute break is taken every 60 minutes, at least. You could always invest in an anti-glare film for your screen, which stops any natural or unnatural light from reflecting on your screen, making the likeliness of eye strain and headaches lower.

Listening to Your Music too Loud

Ever had the warning from your music device that listening to loud music could be damaging to your health, and just written it off as a nag, keeping your volume blaring? It might seem that your music isn’t too loud, but when it’s projected directly into your ears for long periods; it’s surprising how little volume can do long-term and irreversible damage – somewhere around 75-85 decibels depending who you ask. If you are experiencing reduced hearing, or any sort of ringing in your ears, it’s worth popping into a hearing clinic for some advice. Problems with hearing don’t tend to just crop up overnight; they are usually the result of long-term exposure to noise above the recommended level.

Wearing Skinny Jeans

Skinny jeans are a fashion staple. They suit women of almost any body shape and size, and look amazing. But actually, they could be doing our bodies a serious disservice, for more than one reason. Firstly, the tight waistband could be forcing your organs to move within your body; which could cause stomach complaints and digestive issues that last long after the jeans are off. This is especially the case if you wear skinny jeans while eating a large meal. In some cases, the tight waistband literally stops the food from being able to move properly; hindering digestion and causing all manner of discomfort.

Secondly, the tightness of the fabric around the top of the thighs can actually pinch the nerves there; especially when sitting down. This can cause a tingling feeling in the legs and feet, and over a long period of time could cause serious damage. And finally, tight jeans need to be washed more frequently. The continuous contact with skin can cause all manner of bacterial skin complaints which can be tricky to treat. If you’re a huge fan of the skinny jeans, try to avoid wearing them every day, and make sure they’ve got a bit of elasticity, especially around the tops, and just remember to keep them clean, and you should be a-okay.

Using Electronics Before Bed

In order to be happy and healthy, we need to sleep for the optimal amount each night. While this amount of time differs between people, most people can admit that they probably don’t get enough sleep. Whether it’s staying up later than we ought, or just not being able to switch off once we are in bed; many of us are suffering from some sort of sleep deficiency. A surprising but significant cause of this insomnia epidemic is the use of electronics both before bed and in the bedroom.

Electronics and screens act to energize our brains. The high amount of information we receive requires our brains to work at full throttle; which lasts long after we turn our phones off. A blackout period of at least an hour, although preferably two, before it’s time to go to sleep is a great way to convince your brain that it’s time to wind down. Use this time to catch up with your partner, read a book, or take a relaxing bath, and see how your sleep quality and energy the following day are improved.

Eating too Much Fruit

Fact or fiction: a healthy diet should mainly consist of fruit and vegetables? Well actually, it’s fiction. Vegetables yes, but fruit – less so. Most fruits are high in sugars, which are super calorific. When these calories aren’t burnt by your body, they can be stored as fats; which is probably the opposite of what you’re aiming for. On top of this, fruits which are highly acidic, such as apples and citrus fruits, could be damaging the enamel in your teeth; which can lead to cavities and tooth decay. The odd bit of fruit is fine, but make sure it’s washed down with a glass of plain water to avoid the acid staying in contact with the teeth for extended periods. And if you’re on a healthy diet, focus your meals and snacks on veggies, rather than fruit, for a lower sugar intake.

What’re Your Thoughts

Finally, don’t let things get you down. Stress and anxiety have been connected to high blood pressure and possible heart disease in the future; so keeping stress levels low is the key to a long, healthy, and happy life.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Illness and Injury Doesn’t Stick to a Schedule, but That Doesn’t Mean You Shouldn’t Plan for Them

Illness and injury can be waiting around the corner at any given time; so it is impossible to foresee them and factor them into your future. However, you can plan for their arrival in some different ways and to many different extents. Whether this is making physical plans beforehand, or just knowing what to in the case of an emergency; it is important to prepare. Not doing so, could end up being very costly in many ways; whether that be to do with finances or to do with physical and mental wellbeing.

First of all, however morbid it may seem, you should always seek to put as much money aside for the eventuality of being diagnosed with a serious illness. Creating and building an emergency fund is essential when it comes financial planning; even when an illness is not now or not ever involved. Even if you’re never diagnosed with such an illness; it doesn’t mean the money you have put aside is wasted as it is still always there ‘for a rainy day’ or as something you can pass on to your family as part of a will.

However, preparing for illness and the toll it takes on your finances; doesn’t just mean safeguarding against it physically before it happens. You should also have an idea of how you plan on dealing with it while you are in the midst of fighting the illness. Doing so will mean you can rest assured that you can focus your energies on recovering; rather than worrying about your outgoings.

There are many ways to make ends meet while still getting the best treatment. One of which is that to eradicate the costs of traveling back and forth to appointments; you should seek to get as much of your travel expenses reimbursed by bringing your medical exemption certificate to the hospital. Illnesses such as cancer work on an uncontrollable and unpredictable schedule; which is why it is important to have some money put aside in case of the eventuality of diagnosis, and to know exactly what you can do if ever diagnosed to make sure you have no other stresses to worry about; such as those that include your finances. For more information on how you can deal with financial implications of an illness such as cancer, make sure to click here.

Another illness that works on an uncontrollable schedule is Seasonal Affective Disorder (SAD); if you feel that the lack of vibrant colours, the lack of warmth and the lack of sun in the winter months makes you feel down, tired and unable to function properly, especially on the more ‘wintery’ days, then you could be suffering from this very real disorder. The impact it has on those who suffer from it can leave them feeling physically unable to get out of bed in the morning, let alone get on with their day-to-day activities. The worst part about it is that it is, of course, entirely dependent on the weather outside. This means that there is little to no control over it as it is completely under the control of nature if you don’t take action.

You can plan to prevent them by trying to move frequently, exercising at your desk (if you sit at one to complete work throughout the day), seeking mood-boosting omega-3 fats and attempting light therapy, where a particular kind of lamp called a light box is provided in order to stimulate and mimic exposure to sunlight. The best and most important way to plan your fight against SAD is to admit that it is a real problem openly and to seek as much support with it as possible; doing so will mean that on the next cold winter’s day you won’t feel completely bedridden and that you won’t have to wait until the sun is out again to make the most of your day.

Injuries happen much quicker than illnesses, and therefore faster attempts to seek to care for them should be sought. However, injuries can occur at any time and change the course of your day in a split second. Plus once affected it can be hard to think of anything else but the pain you are feeling or the hysteria of it having happened; let alone where you have to go to seek help. Because of this, you should always have a healthcare provider; or an idea of where to find one so that if you ever fall victim to an injury; you know where to head to.

This could be a local hospital or even a walk-in service that offers urgent care; information, where to find a clinic like this, can be found at OurUrgentCare.com. This service is advisable for those who wish to avoid the high costs and long waits found in hospital emergency waiting rooms. However, it is important not to be too hasty when it comes to seeking assistance with an injury; as the shock at the moment of impact may make you feel a lot worse than you do. You should try to access your pain, if possible; and if it’s not possible, due to pain, then you most certainly should seek help.

What’re Your Thoughts?

So, the moral of the story is that there isn’t a set layout for the story of life; like those found in books, plays or movies. It’s not simply following the story and overcoming a tremendous task or opponent in the middle of the plot; then preceding to live happily ever after in the end. A disaster can strike at any time in life, no matter what stage you are at; which is why it is important to prepare and have plans in motion for when they do. What this also means, is that even though you overcome one illness or injury; it doesn’t mean that another isn’t just waiting for you around the corner. You should never stop preparing for them; even when they don’t let you know of their schedule, or take any notice of yours.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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