Health & Fitness for You

lose weight

Boost Your Weight Loss Quickly!

Losing weight need not be as big a task as you think it is! We've come across a great new supplement which could help you reach your goals faster! African mango capsules are thought to boost the metabolism, and could help your body to burn off fatty deposits quicker. Of course, they aren't a miracle pill, and they do need to be used in conjunction with a healthy diet and exercise plan. Studies have been done into the effects of African Mano extract, and participants lost more weight when using the capsules than those who were not using them. May be worth a try!
AED Defibrillator

Be Prepared to Save Lives!

It is important that we all have some awareness of how to go about saving a life should we ever be in the position to need to! Luckily, many places like shops, gyms and other public areas have what are known as an AED defibrillator which can guide you through the process of saving a life. They are electronic machines which can help you to perform CPR on a patient while you wait for the emergency services to arrive. They have clear instructions on which guide you to perform the correct procedure.
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What Can I Eat? The Paleo Diet

When you follow a new diet plan, it is important that you understand the nutritional needs of the diet.  Here is a guide as to what you can expect to eat on the Paleo diet

Meat, Fish and Eggs

These are a great source of protein which is needed for healthy muscles, immune function and bone health.  Grass fed meat is better, however if you can only find grain fed, this is also acceptable!

Fresh Fruit and Vegetables

The bulk of your meals will be filled out with vegetables and fruit.  These provide a high level of vitamins, minerals and essential fibre which helps the digestive system.

Nuts and Seeds

Nuts and seeds are a good source of healthy fats which can be good for the skin, hair and nails!

Healthy Fats and Oils

Olive oil, nut oils, avocado oils and coconut oil are all great sources of healthy fat, which provide omega-3 fatty acids which are good for the heart and brain.

 

On the Paleo plan, you should avoid eating:

  1. Cereal grains
  2. Legumes
  3. Dairy
  4. Sugar
  5. Potatoes
  6. Processed junk food
  7. Refined vegetable oils
  8. Salt
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Spinning as a Great Fat Burner

You’ve probably heard of spinning.  It is an exciting and high energy indoor cycling class, featuring loud booming music and often flashing lights (a bit like a sweaty disco!).  Spin classes usually last between 45 minutes and 1 hour, although some gyms offer shorter 30 minute classes for when people are in a hurry.

You begin by setting up the bike to fit your body.  It is important that the bike seat is at the right height, and the handlebars are the right distance away, as if you have these incorrectly set up, you can easily injure yourself.

The first part of the workout class is often a warm up, where you get to know the controls of the bike.  There is often a handle which adjusts the resistance.  You normally start on a low resistance, and build up the resistance as you work through the class.

There is often a section for squats where you work your legs hard, and sometimes an upper body section.  Spinning is a whole body workout which burns a huge number of calories!

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Fitness Classes as a Motivating Factor

Once we get past the New year, where we all have that immediate rush of motivation to get fit, lose weight and eat healthier, we often get into February and March and see our resolve dwindle out.  The way we have found to get around this is to book into a number of exercise classes at our local gym.

The great thing about attending classes is that you cannot really slacken off – the trainer is there, other people are there and they can all see you!  No way are you going to quit with them watching you!  The classes are often a great chance for you to push yourself, with the safety of having a trainer right there to help you if you get into problems.

We love spin classes as a great way to increase our cardio fitness as well as powering up those legs.  For those who prefer a slightly less intense class, why not try some light aerobics, aqua fit or yoga classes?

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Is It Possible to Overdo New Year’s Resolutions for Health?

As we welcome a new year, we often make resolutions to be in better health, to lose weight or to exercise more.  Is it possible for us to overdo these resolutions?  The answer is actually quite scary!

A popular activity during January is to detox our bodies, especially if we feel we overdid the goodies at Christmas!  A detox can be anything from eating more fruit and veg, to drinking more water, or even abstaining from solid foods!  There are several forms of detox which are perfectly safe, but did you know it is possible to put your life at risk when you think you are doing it good?

One popular trend for detoxing is to flush out toxins by drinking lots of water.  We all know that we should aim to consume around 1.5-2 litres per day, and slightly more if we are exercising hard.  Some detox diets however, aim to get you to drink as much as 4 litres of water in any given day.  This can be disastrous for your health, and can even end with a spell in hospital!  If we increase the amount we are drinking by that much in a short time, our bodies will soon end up running low on salts and other minerals which are essential to our health.  If you are planning to drink more water as a new year’s health kick, please remember to do so gradually and build up the amount you drink, especially if you do not currently drink as much as 2 litres per day.  Suddenly taking on much more water will put your body into a shock and it won’t be able to manage the new volume without causing some harm.

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How to Build the Best Smoothies

Smoothies are a great way of increasing your fruit and vegetable intake, with very little fuss or difficulty.  In fact, they are a fab option for people who struggle to eat the recommended 5 portions of vegetables a day, as each smoothie can easily include 2-3 servings in one go!

Here’s my foolproof way to build the best, and most health boosting smoothies possible, using ingredients you probably already have in your kitchen.  Let’s begin!

VEGETABLES

always begin a smoothie with a dose of green veg.  Spinach or kale a good options, as they are fantastic for fighting illnesses and are known to have high levels of vitamin C and iron.  You’ll be suprised that you can’t really taste them at the end.

FRUIT

try to include 2-3 different colours of other fruits and vegetables.  I like berries like blueberries and strawberries, and I try to add the occasional carrot or half cucumber for a change.  A great way to up your vitamins and minerals, by using different colours, you’ll get lots of different nutrients.

PROTEIN

adding some protein like nuts into your smoothie is a good way to make your drink fill you up for longer.  If you like, you can use natural greek yoghurt.

FATS

another way to up the satiety value, healthy fats from avocado, coconut oil or seeds can be a nice boost to your smoothie

LIQUID

choose any liquid you like such as filtered water, coconut water, nut milk or whole cows milk to give your smoothie a nice texture

Enjoy your smoothie for breakfast or as a nice post-workout snack.  You can even add a scoop of protein powder if you want to really boost your post workout!

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How to get thinner thighs

There is unfortunately no way to spot reduce body parts! the best way to go about reducing the size of your thighs is to clean up your diet and do some sensible exercise.  Here are my tips for getting the legs you have always wanted!

As a lot of your body size relates heavily to genetics, take a look at your family members, such as your Mum and Dad’s legs and your grandparents.  If they all have chunky legs, it is likely that your legs will also be on the larger size.  Start by drinking more water to flush out toxins and help speed up the fat burning process.  Pear shaped ladies will often store extra fat on their hips and thighs, so dry body brusing daily can help combat this.

Eating a cleaner diet will help with overall fat loss, so reduce the amount of sugar, alcohol and crappy carbs you are eating and replace with wholesome veg, fruit, good fats and complex carbs.

Exercise wisely.  Squats and lunges work the legs hard and can often cause your legs to look bulkier.  You might want to take up running or jogging, as this way you are exercising the muscles of the legs without adding bulk.  You’ll also be burning lots of calories which can go a long way towards burning fat off your legs too.

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Healthier Living Regime Reduces Annual Holiday Weigh-In Shock

One of the ways we know our waistline might have increased a tad more than expected, and the figure registered on the bathroom scales is higher than we ever expected and certainly a lot more than last  year, is when we come to weigh our holiday suitcase.  Last year, having hopped on the scales and then again but with the suitcase in hand, that figure tends to imprint itselft in our brains and stays there when the same process takes place the following year.   That cry of  “wait a minute, I’ve packed the same stuff as last year but the case is heavier . . . .”  as it takes a few seconds to register that the  cause of this imbalance is the case holder has gained the weight more than the case.

Now is the time to browse fitness and wellbeing consulants for a kick start to a healthier and happier lead up to the next suitcase weigh-in session!

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Wellbeing And Healthy Life Style Changes Call For Disciplined Eating

Diets and the thought of trying to lose weight can bring joy or abject misery, depending on how much your resolve can be tested in one go.  The only true way to improve your health and size is to be absolutely ruthless in the pursuit of ligthness and seriously refuse to be tempted.  Whereas it might be the norm to suck boiled sweets whenever you ae driving a distance, or working on a project, if you make sure they’re not available and not therefore within the vision then that is one good start to the new regime.

Eating a variety of salads and vegetables of course will ensure a healthier mode continues.  Until you ladle on the salad cream or mayo and of course, the sweet pickle can rather undo all the good work that the salad has started.  The ony way to succeed for every is to sign on with a professional well being and health course.

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Here’s why everyone should give jogging another chance!

Running is just a type of operating or jogging in a relaxing or sluggish pace. The primary purpose would be to improve health and fitness with pressure on the body from quicker than operating, or even to preserve a constant pace for longer amounts of time. Done over-long ranges, it’s a kind of cardiovascular strength training.

Running can also be utilized like a warmup or cool off for athletes, adhering to or previous competition or an exercise. It’s frequently utilized by severe athletes during intensive training as a way of energetic restoration. For instance, an athlete who finishes a quick 400 metre repetition in a sub-5-minute distance speed might fall to an 8-minute-mile running speed to get a restoration panel.

Running may be used like an approach even to give a way of cardio exercise but with tension on need or bones about the system or to improve strength.

Based on research by Stanford University Faculty of Medication, running works well in lowering the results of aging, and growing individual lifetime, with advantages for that heart. Running is advantageous for keeping healthy and battling obesity.

The National Cancer Institute has done reports that recommend running along with other kinds of aerobic fitness exercise may decrease the threat of lung, colon, chest and prostate cancers, among others. It’s recommended from the American Cancer Culture that running for atleast half an hour five times per week might help in cancer prevention.

Although running on the treadmill will give you help with weight reduction, and health advantages for example cancer-prevention, research revealed in BMC Public Health reviews that running outdoors might have the extra advantages of focus and elevated power. Running outdoors is just a greater method to enhance energy than utilizing a treadmill in the gym and progress feeling.

Jogging prevents bone and muscle harm that enhances blood flow and center efficiency, frequently happens with age and helps in protecting a healthy weight gain.

A research launched in 2015 documented that “lighting” and “reasonable” jogging were related to decreased death when compared with equally low-jogging and “intense” running. The perfect quantity per week was 1 to 2.4 hours, the perfect consistency was 2–3 occasions each week, and also the optimum pace was ” slow” or “average”.

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Unexpected weight loss…what may have caused it

Weight reduction problems associated with particular illnesses include:

As chronic obstructive pulmonary infection (COPD) improvements, about 35% of individuals encounter serious weight reduction named pulmonary cachexia, including reduced muscle tissue. To serious weight loss encounter reasonable around 25%, & most others possess some weight loss. Higher weight reduction is related to worse prognosis.Theories about adding elements include hunger loss-related to decreased exercise, extra power necessary for breathing, and also the trouble of consuming with dyspnea (difficult breathing).

Cancer, an extremely typical and occasionally deadly reason for inexplicable (idiopathic) weight reduction. About one third of unintended weight reduction instances are extra to malignancy.

Weight reduction is frequently experienced by individuals with HIV, which is related to worse results. Losing problem is definitely an AIDS-determining situation.

Disease. Weight reduction can be caused by some contagious illnesses. Helps, endocarditis parasitic conditions, fungal ailments, plus some additional subacute or could cause weight reduction.

Disease. Individuals who’ve uremia usually have sickness and missing or bad hunger. Weight reduction can be caused by this.

Disease. Inexplicable weight reduction may be, caused by cardiovascular disease, especially heart failure.

Disease, including dementia

Dental, flavor or dental issues (including attacks) may decrease vitamin consumption resulting in weight reduction