Health and Fitness


Making the Most of That Exercise Bug You Caught!

Exercise is such an important part of life, and you have to do as much as you can to improve the way you approach your exercise. There are so many things that you need to keep in mind when you look at keeping fit and healthy. The best thing to do is to try to build your routine around your fitness, and to do what you can to have the most effective and enjoyable workout you can.

This means you have to think about what is involved in having the right kind of routine. There are so many excellent ideas you can use to ace your workout properly and to make sure you are doing what is right for your body. Come up with some ideas that are going to help you make the most of exercising while you still have the drive and motivation to take this further!

Set up a Home Gym

A home gym is definitely something you need to consider, especially when it comes to working out more efficiently. This means you don’t have to go to the gym every day, or even leave the house, in order to exercise. If you have a spare room, this might well be the ideal space to turn into a gym. Make sure you get the right equipment as well, and this means looking for weights, medicine balls, and the best upright exercise bike for a short person. These are all essentials to make your home gym the ultimate exercise space.

Try to Exercise Multiple Times Weekly

While you are in the zone and motivated it is important to make the most of this, and you can achieve this by exercising multiple times on a weekly basis. You need to get into a health and fitness routine as much as you can, and this is a good way of helping you achieve that. Making sure you exercise at least a couple times each week will get you into the habit of keeping fitter in the future.

Vamp up Your Routines

It’s also really important to vamp up your routines and make sure you are making the most of the different exercise options you have. This means you should try new things, such as running, swimming, and cycling, as well as regular gym exercises. Pushing yourself to the limits and trying to make sure you are keeping active no matter where you are is so important.

Set Yourself Mini Goals

Setting yourself mini goals is a wonderful way of prolonging your drive to keep fit and get healthy. Come up with milestones that you can work toward in order to help you lose more weight and tone up better. By having these goals to work toward, you can really take this seriously, and make the most of the exercise regimen you have.

As you can see, there are a lot of options you need to consider when it comes to improving your exercise regime. The best thing you can do right now is to come up with ideas that allow you to make the most of the exercise bug you have caught. There are a lot of things that play a part in this, and if you focus on doing this more effectively, you will definitely get more out of the process.

3 Rules For Your Post-Workout Meal

It’s no secret that exercise alone isn’t enough to get fit. You need a good diet as well. There’s no point in spending time at the gym losing weight if you’re putting it all back on again by eating unhealthy food. But that doesn’t mean you should avoid eating after working out completely. People often don’t want to eat a large meal after the gym because it feels like they’re undoing all of the hard work they just put in. In reality, it’s essential to eat after a workout if you want to see results, you just need to make sure that you’re eating the right stuff. If you aren’t sure what the right stuff is, read this handy guide to post-workout nutrition.

What To Eat

First, what should you be eating? After a hard workout, your muscles need certain things to repair themselves. If you don’t give your body what it needs, you’re far more likely to end up getting injured and you’ll struggle to keep up with your workout routine because you’ll constantly be aching. The 2 main things that you need are protein and carbohydrates. If you’re focused mainly on muscle building, protein is the most important. That’s why you always see people drinking protein shakes when they’re weightlifting. If you don’t like the look of a protein shake, there are plenty of tastier alternatives like protein flapjacks that still give your body what it needs to repair itself. Eating high protein foods like meat or nuts is good as well, just be careful of the fat content.

When you’re doing a lot of cardio, your body needs to replace the energy that you’ve burned off. Protein is still important but you also need to get plenty of carbohydrates in there. If you don’t, you’ll end up feeling tired all of the time. Eggs and fish are the best source of carbohydrates to eat after a workout.

When To Eat

You’ve only got a short window in which to replenish your body if you’re going to see all of the benefits. Usually, you want to be eating something in the first 20 minutes after finishing your workout. Then have your next full meal around 2 hours later. If you leave it too long, your muscles won’t repair themselves effectively.

How Much To Eat

While it’s important to eat after your workout, you need to get the amount right, otherwise, you’ll start gaining weight. Your body can only process certain amounts of protein and carbohydrates so you want to eat fairly small portions of easily digestible food. Your specific requirements depend on your size, the intensity of the workout and your goals. However, there are some basic guidelines you can follow; as a general rule, you should try to have around 15-35 grams of protein and 30-100 grams of carbohydrates in your post-workout meal.

There’s no point exercising if you don’t give your body everything it needs to repair itself afterwards. If you really want to see good results, you need to get your post-workout meal right.

The Fitness Gear Sweet Spot

There’s a trendy term that makes you sound 50% more attractive just when you begin to say it. It’s fitness. Indeed, keeping a fitness regime is not only a proof of health, but it’s also perceived as an essential element of self-esteem. When you work out, you work to create the best possible version of yourself: mentally, physically and emotionally, engaging in a sports activity is hugely beneficial. You don’t need to become a professional athlete to understand that evacuating your stress through sports can help to keep you focused and effective in the workplace. Additionally, as the fashion industry has been developing over the past few years, it’s a lot easier nowadays to stay active. Gym clubs are open until late at night, and many stay open 24/7. You can also find a lot more clubs that are open to beginners of all ages, meaning that adults can easily try out something new. And finally, you can even download apps and fitness programmes to keep yourself motivated. In short, the world of fitness has become a lot more accessible. But don’t be fooled; there’s still an area that most newcomers to fitness struggle to match. Fitness gear can be a source of confusion for many!

#1. Define what’s right for you

It can be tempting to buy the best fashion gear you can find on the market, especially when you’re always confronted with sale offers – from back to school offers to end of season sales, there is a lot of discounted items in shops at the moment. In fact, it’s best to define the exercises you love to do before buying your fitness gear. For instance, if you want to try out a salsa class, you might want to wait after your first lesson to decide to buy the necessary salsa gear! You may not enjoy the class, so it would be a waste of money to buy ahead. Additionally, you’ll be pleased to know that most classes that require specific accessories, from shoes to harnesses, provide a hiring service. You don’t need to buy anything until you’re absolutely sure!

#2. The right balance of functionality and look

It’s fair to say that your fitness clothes should provide the right level of comfort. It doesn’t matter what you want to do. If you work out regularly, you will need to have dedicated sport fashion. Indeed, fitness wear needs to move with your body, such as the GASP T shirt collection that delivers high comfort in all situations. You don’t want to feel you can’t train properly because your top or your trousers can’t let you move freely. Additionally, it’s fair to say that training can be hard work. It can be painful, very hot and demanding. Your fitness gear can’t guarantee you’ll get better, but it can motivate you to keep up with your fitness schedule. If you’ve got sport clothes you love, you’re more likely to want to wear them.

#3. Shoes, shoes, shoes

Most activities require specific shoes, whether you’re dancing, running or climbing. When it comes to the choice of shoes, you need to prioritise comfort over style, and functionality over price. Ultimately, quality equipment that suits you will ensure that you can stay healthy while working out. For instance, climbing shoes are incredibly important as they need to enable climbers to use their toes for small holes. In other words, they need to be tight. But using shoes that are too tights can affect your climbing technique and put you at risk of losing your balance. Similarly, running in shoes that aren’t fitted can encourage knee and ankle injuries.

#4. Buying or hiring?

It can be tempting when you start something new to want to buy your equipment. However, it’s not always the best solution. If you don’t plan to pursue the activity extensively in future – let’s say, you’ve just registered to a 4-week-long climbing course, for instance –, it’s best to hire your equipment. Similarly, if you need large equipment pieces, such as gym machines for your home-based gym studio, you’ll find that hiring is a more affordable solution. You should only buy when the investment is justified by your activities. A passionate skier who owns a chalet in the Alps should own a pair of skis.

#5. Do you need a tracking device?

Finally, in the collective mind, there is no fitness without a tracking device. In reality, unless you are a professional athlete, you probably don’t need to know the exact stats of your performance. You can save yourself a lot of money by choosing to train without a tracker at the start.

What fitness gear do you need and how do you best choose it? Ultimately, you need to consider your sports gear as an extension of your fitness routine. It needs to be suitable for the activity, and the investment should be justified.

Healthy Cooking Hacks You Need To Learn

Cooking in a healthy way is the best way we can stay fit and happy for longer in life. A lot of people struggle to stay eating healthy over a long periods and they often resort back to those old habits of making pizzas and pasta dishes because it is just much easier to make. However, eating healthy doesn’t have to be difficult and in fact, it can sometimes be much easier than making those carb loaded essentials. Here are some healthy eating Hacks to help give you inspiration to stay healthy for longer.

Meal prep it

Meal prepping is the number one tip for those of you who want to start eating healthy long term. Preparing meals in advance is always helpful because it allows us to eat at our convenience and it stops us from being tempted to make unhealthy foods instead. Spend an hour on a Sunday preparing meals for the whole week and you can then eat no fuss for the next 4-5 days. Being healthy was never easier.

Take a class

If you aren’t a great cook to start with, the idea of making healthy meals and trying out new cooking techniques can seem like a huge task. However, if you can take part in one of these culinary classes you can actually start to learn some helpful tips as well as feel good about yourself and motivated too. You can really make a big difference to your ability to make great food and this will make it easier to stay on track with your diet.

Stay simple

When cooking healthy foods sometimes the most simple thing is the best thing for you. For example rather than worrying about making a veggie burger with about twenty ingredients, think of making a simple stir fry which uses some easy ingredients with less cooking time. When you are a busy person and you have a lot of things in your schedule the idea of cooking for a long spell isn’t ideal, so make simple meals which you can sustain.

Eat the rainbow

We eat with our eyes, and if you want to stay healthy and feel more motivated to be healthy in your eating habits you need to eat colourful and fun foods. Make it our mission to create a rainbow on your plate every time you serve up dinner and you will soon notice a huge difference in your willingness to eat healthy meals. If a dish looks great we immediately want to eat from it, so make sure you use this tip as much as you can.

Eat for happiness

We all want to be healthy in life, but we also want to be happy. When you switch to a healthier way of eating you don’t have to stick to salads and leaves. If you hate salad and everything in it, don’t eat it! Never force yourself to eat foods you don’t like because this will make you lose your will quicker and you will fall into bad habits much sooner. Stick to foods you genuinely enjoy and this will make a huge difference to your happiness and willingness to stay healthy.

Don’t Let An Injury Derail Your Health Goals!

A healthy lifestyle is its own reward. But most of us like to assign goals to ourselves as we navigate the long and twisting (and often uphill) path to a healthier, happier version of ourselves. And that’s absolutely fine, goals are good. Goals keep us motivated and on track. Goals help us to keep the promises that we make to ourselves. They help us to track our progress and take pride in knowing that we’re better than we were yesterday and we’ll be even better tomorrow. Nonetheless, this can all be derailed when the unexpected comes along to put us in our place. When you’re injured at work, at play, on the street or in the gym it can not only cause us significant pain and distress, it can threaten to seriously derail our progress.

We can lapse into self pity and poor habits. We can become more reclusive and sedentary. While rest and recovery are essential, we can take it one step too far and punish our bodies by comfort eating and spending day after day on the sofa (which can actually impede our recovery- more on that later). Follow these tips, however, and you’ll maintain your fitness and ensure that your goals are not derailed by injury.

Stay positive in as many ways you can

Pain and suffering are, obviously, conditions that we, as humans are predisposed to avoid. But when we’re injured we can cloister ourselves away from the world which inevitably causes us to spiral into negativity. It behoves us, then, to stay positive in any way we can. Get an injury attorney and seek justice against the person whose negligence caused your injury. Get out and get active. See your friends as much as you can. Staying positive will go a long way to aid your recovery.

Exercise if it’s safe to do so

While your injury may preclude you from the gym for a while, consult your doctor and your personal trainer to see if you can still exercise without exacerbating your injury. If you can, it will be to your benefit to do so. It will keep your metabolism efficient, insulate you from the psychological damage of seeing your fitness deteriorate and the flood of endorphins and dopamine that come with exercise will be all important in maintaining that positive mindset.

Now, more than ever, it’s essential to eat right

While your every instinct may scream at you to order in pepperoni pizza and binge Orange is The New Black every night but this can be extremely counterproductive to your recovery. First of all pepperoni (along with all processed foods) has inflammatory properties that can actually impede your recovery rather than aiding it. If you want to heal fast, here’s what you should be eating.

Rest, the oft neglected ingredient!

Finally, although staying active is important, you must still be sure to get plenty of sleep and rest. Even otherwise healthy people often deprive themselves of the sleep that they need. It’s while you’re asleep that your body knits together broken bones and torn ligaments and so you will recover far quicker if you get at least 7-9 hours’ sleep a night.

Huge Benefits Of Weightloss Surgery

If you have been battling your weight for a long time, it can be hard to imagine anything which I’ll finally make you feel happy and comfortable in your own skin. A lot of the time we end up going on fad diets for a short time and these never work, and even when we try to exercise it can be difficult to get to where we want to be.

One of the more extreme ways to lose weight is with bariatric surgery. You can get the fat sucked right out of you and you will finally be at a size which you are happy with. It can be very extreme, this is true, however, the benefits we are about to list might make you think twice…

Remission from type 2 diabetes

One of the health issues which can be incredibly difficult to control is type 2 diabetes. For an obese overweight person it can be hard to control the condition and you can be stuck feeling ill all the time as a result. However, it has been shown in a study recently that weight loss surgery can actually have a great effect on the body and it can stop diabetes in its tracks. You can be free of your insulin medication finally and it can make a huge difference to your happiness.

Happier heart

One of the things which you can really benefit from with weight loss surgery is the cardiovascular health which comes with it. When you are overweight it can be incredibly risky on your heart and you can end up at risk of heart disease and blood clots due to high volumes of cholesterol in the blood. You need to think about your heart health and weight loss surgery can reduce the risk massively.


It is easy to say that one of the hardest things we can deal with when unhappy with our bodies is self esteem. When we feel unhappy with our bodies it can have a huge effect in our confidence and this in turn can have a big effect on our happiness overall as a person. When you have Weight Loss surgery you will finally be able to look into the mirror and be happy with what you see. It can be a wonderful thing for your quality of life and make you happy.

Joint pain relief

It is common sense to think that if you weight more, you will band putting more strain on your joints. When you are walking around and carrying a lot of weight you can end up with a lot of joint issues and this can make it hard for you to move around comfortably. When you have weight loss surgery and you become lighter, you are taking a lot of strain off your joints and this can definitely make a big difference to your lifestyle and your ability to do the things that you love. Relieving joint pain can definitely make a big impact on your life and your health overall.