…Have A Healthier Christmas With These Tips …

After the year we’ve all had, it is only fair that we are able to enjoy Christmas in all of its glory and leave the past behind us in hopes of a better 2021. Christmas is an incredibly special time of year and many of us go all out on the treats and alcohol during the festive period. 

If you have been on a health kick lately and you are looking for a way to enjoy Christmas without the extra calories piling on – there are lots of things you can do to tailor Christmas to a healthier you. 

Today we are going to go through some of the easy things you can do to enjoy Christmas in a healthier way. 

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Make mocktails

One of the easiest ways to make Christmas a little bit healthier this year is to ditch the alcohol in favour of fruit alternatives. There are things such as alcohol free mulled wine out there as well as beers; but a fun way to enjoy your Christmas in style is with mocktails. A virgin strawberry daiquiri would be an amazing choice for a festive drink and there are so many other great alcohol free Christmas cocktails to try and make. 

Get up and move 

It is so important that you don’t allow your exercise routine to slip during the festive period. Consider using an app to track your health from obVus Solutions and use this to get up and move and keep yourself active in the festive period. An early morning walk in the snow or a quick HIIT session before lunch can be great ways to enjoy the festive period and keep yourself lean and fit. 

Stock up on veggie side dishes 

When piling your kitchen full of Christmas cheer this year, consider showing some love to the most neglected part of a roast. Vegetables can be made so many exciting ways and you don’t simply have to boil your broccoli this Christmas. Roasting broccoli in garlic and lemon, baking asparagus with Parmesan, or creating horny glazed carrots can be great ways to bring some colour to your plate and stock up on the good stuff. 

Substitute carbs for greens 

When you are trying to cut down on the calories at Christmas carbs are your worst enemy. Instead of reaching immediately for the roast potatoes on your plate – consider reaching for the carrots or leafy greens instead. This is a small change but it will make a massive difference to your Christmas dinner and to your waistline! 

Cut out meat 

If you want to try something different for Christmas this year – ditch the meat and make a nut roast for less fat. You can make a nut roast with a mixture of nuts, breadcrumbs, eggs, spices and fresh vegetables. A welcome addition to the Christmas table – it will be much less fatty and salty but will still give you that warming sensation in your belly. 

Christmas is a time for celebration- and you don’t have to eat high carb or fat foods to have some fun this festive season! 

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…So, You Diet And Exercise, But You’re Still In Pain. Now What? …

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Getting healthy provides all kinds of benefits. It reduces your risk of chronic disease and improves your ability to enjoy life. You’re able to play with the kids, climb mountains and run to the shops without feeling like you’re having a heart attack. 

But sometimes, even when you get healthy, you’re still in pain. It can get you down. You’re putting in all this effort, and your body is refusing to play ball. Nobody wants that. So what can you do about it? 

Get A Proper Diagnosis

If your body hurts, it can sometimes be challenging to diagnose the source of the problem. You can speculate or ask Dr. Google as much as you like, but you’re unlikely to get concrete answers. 

Getting a proper diagnosis is essential because it tells you the nature of your pain. 

For some people, the issue will be with their joints. As Community ChiroCare points out, things like misaligned spines and hips can lead to pain. 

For others, it’ll be something less obvious. For instance, many women can develop fibroids on the uterus, causing pain to radiate throughout the body. While living healthily can reduce these benign tumors’ size, it can’t always eliminate them. 

Other times, the issue could be fibromyalgia. If you experienced PTSD or had severe abusive trauma in the past, then you are much more likely to have this condition. Symptoms include things like pain and generalized fatigue across the entire body. 

If the pain leads to things like numbness and tingling in the arms, it could also be a case of neuropathy – another trauma-related condition. Here, nerve signals misfire, and the brain misconstrues their signals, leading the affected person to experience unwanted discomfort. 

Doctors should be able to provide proper diagnoses of all these conditions. It’s often a question of crossing various possibilities off the list until you find something that makes sense. 

Change How You Exercise

Once you have a chronic pain condition, it can be challenging to correct. And it can last for years. 

At the same time, you know that you need to exercise. It’s vital for health. You can’t just take five years out of training – that’s not an option. You need to be at the gym or on the circuit track every week. 

So what’s the solution?

The most obvious answer is to change how you exercise to find modalities that suit you. 

One idea is to use the elliptical instead of the treadmill. This machine massively reduces the stress running through your joints.

Another option is to use a reformer. You can use these machines to work up a sweat, even while lying down. 

Take It Easy

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The final thing to note is that you should take it easy if you’re in pain. Don’t try to perform at your best if you’re struggling. Just focus on finding a comfortable rhythm and run with it. Remember, doing some exercise is preferable to none, so long as you’re not injured. And it can actually help a lot of pain conditions. 

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…5 Commonly Overlooked Issues That Could Impact Your Fitness Regime…

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There’s no greater frustration than seeing your efforts for a building a fitter future go to waste. Sadly, it’s a situation that many enthusiasts find themselves in. And it’s often due to overlooking very simple issues.

Here are five that you may wish to consider in your bid to get the road to fitness back on track.

Physical restrictions

The human body is incredible, but even seemingly minor issues can compromise your fitness activities. When they say “no pain, no gain”, it means you should work hard, not put your body at risk of further injury. As well as treating muscle injuries, you may wish to consider breast reduction if your chest is getting in the way of your movements and quality of life. Either way, giving your body the best chance to complete workouts (and daily tasks) without pain will deliver big improvements.

Inadequate sleep

When your body isn’t suitably rested, it will impact energy levels, motivation, and physical capabilities. Therefore, investing in better sleep patterns should be high on the agenda. First and foremost, you need to ensure that the bedroom is conducive of a good night’s rest. The mattress, pillows, and bedsheets all play a key role. As will the surroundings. It’s equally important, however, to invest in habitual changes. Otherwise, your body won’t recuperate properly, which will show in your workout levels.

Poor nutrition  

It’s the oldest cliché in the book, but you cannot outrun a bad diet. Likewise, inferior nutrition will harm your hopes of toning up or adding mass. The fact is that you need to build a strategy that reflects your personal body shape, size, and fitness goals. While you won’t have to follow a strict daily regime, you will need a clear insight into what works well for you. Crucially, you should track all food consumption. This way, if problems do continue, you will be able to identify the reason for those shortcomings.

No enjoyment

If fitness isn’t fun, there’s a strong likelihood that you will start to miss sessions. The lack of consistency is ultimately what will stop you hitting your goals. In turn, this will result in lost motivation as you’ll feel as though the effort isn’t worthwhile. Adding fun-filled activities may slow your speed of progress slightly. Still, it’s better to keep progressing than fluctuate up and down due to inconsistency. Besides, fitness plans are supposed to be a part of your recreational life. Fun is the least you deserve.

Doing Too Much

It sounds crazy, but there is such a thing as doing too much. If you’re just starting out with running, you should only increase your workload by 10% per week. Otherwise, you could pick up an injury. Meanwhile, if you’re trying to improve a specific body part, it shouldn’t be your sole focus. You will still need to follow a regime that develops your body as a whole. This could mean using some workouts that have no focus on the muscle group you’re trying to hit. Trust the process, and you won’t go wrong.

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…How to Get Healthy and Lose Weight…

With the times we live in, it is not surprising that people are now turning to try to get healthy and lose weight with nothing better to do while locked sown. There has been an increase in virtual workouts and virtual personal training being done, which has seen an increase in people working out and trying to lose weight.

For some, however, they are still unsure where to start or how to lose weight and get more healthy, so here are some tips that may help you get started and gain a better understanding of what you can do.

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Increase your activity

The most obvious place to start would be to increase your activity levels; this is important, especially if you have a low activity occupation. You need to think about what you like; it could be football, dancing or yoga and increase the activity you do for this. You don’t have to increase it by a lot; it can be done in increments while you get fitter; if you are able to go out running, then do so, and this is the most effective way to burn calories. The best thing to understand is you need to be dining at least 20-25 minutes of moderate exercise to start burning fat, so if you use this as a gauge of what you should be doing and for how long, it will be a great start to losing some weight.

Change your diet

Something that goes hand in hand with exercising to lose weight is your diet; if you take in more calories than you burn, then you are going to end up gaining weight, so you need to make sure you are controlling the calories you take in. Balancing out your diet is key in making sure you lose weight when exercising, decrease your fat intake, and make sure you know what you are burning so you can work it out properly. This can be done by a nutritionist or by checking online for the equation to work out your calorie burnt. Alongside a balanced diet, you can look to take supplements, should you be comfortable doing so, things like oxyshred can help kick start weight loss if you are struggling to get started. It is not advised to use them long-term, but they can assist with getting you started. Make sure you check they are suitable for you should you have any medical conditions, however, by checking with your doctor.

If you struggle with your diet, then it may be best to see a nutritionist who can guide you through what to eat and build a balanced diet for you to be able to get on track and lose as much weight as possible while still remaining healthy. If you do not balance your exercise and diet accordingly, you can end up getting unhealthy by creating a bigger deficit between calories taken in and burnt; this can lead to an eating disorder and poor mental health.

If you are looking to lose weight and get healthier in your life, then hopefully, these tips may help you get started and learn what you can do to kickstart your weight loss and healthy lifestyle.

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…How To Sleep Better If You’re Stressed …

Stress can have an impact on almost areas of your life, including work, family, fitness, and your overall health. If you’re stressed, it can also make it much harder to sleep, but the lack of sleep makes it harder to deal with the stress. It’s a vicious cycle that is important to break. Stress is affecting all of us right now, with a lot to worry about, so it’s more important than ever to learn how to get better quality sleep, even when you’re stressed. 

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Practice Mindfulness

Take inspiration from sleep studies, especially studies done on those dealing with high levels of stress, and try some mindfulness before you sleep. Shortly before you head to bed, try some different mindfulness techniques and practices and see which ones work the best for you. 

You could try doing some yoga (look for routines designed for bedtime), guided meditation, or breathing exercises. These practices help you to relax and quiet your mind, making it easier for you to fall asleep and get the rest you need. 

Ditch The Screens

Screens, like the ones on your phone, television, laptop, or tablet, give off blue light. This blue light stimulates your brain and tells it to be awake. If you’re using your phone or another screen too close to bedtime, your brain will find it harder to swap to sleep mode, and you can damage your sleep-wake cycle. Before you go to bed, put screens away for at least an hour. Instead, do something more restful, like reading a book, or practising your mindfulness techniques. If you can, keep phones out of the bedroom, so the light doesn’t disturb you, and you’re not tempted to grab it if you’re struggling to sleep. 

Take A Hot Bath

If you’re wondering what to do after you’ve turned off the screens, try going for a hot bath. The bath itself is relaxing and can help you to relax enough to drop off to sleep. The other advantage of the bath is that after you move from the hot water to the cooler temperature of your bedroom, your temperature will drop and make you feel naturally sleepy. 

Picture Yourself Asleep

While you’re lying in bed, picture yourself in a peaceful sleep. The visualisation is restful and can help you to feel much more relaxed and ready for sleep. For even more relaxation, you can gradually work through all your muscles, tensing and relaxing them in turn. By releasing the tension in your muscles, you can get yourself in a better place for dropping into a restful sleep. 

Sleep is incredibly important, and if you’re not getting enough it, you’ll know about it. By using these tips, you can get more sleep and better quality sleep, so you feel well-rested and better able to cope with your levels of stress. Stress is one of the worst things for sleep, so you do need to be able to learn to sleep properly despite how you might be feeling. 

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…Feeling Stressed? It Could Be Affecting Your Workouts…

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Being stressed can have a negative impact on every part of your life, including your fitness. If you’re having trouble getting motivated or you finish a workout feeling weary, rather than energized, it’s possible that stress is affecting your performance.

When you’re feeling stressed, your body’s cortisol levels increase significantly. This can make it harder to lose weight and may cause you to notice increased muscle tension too. If you’re lifting weights with unnecessary extra muscle tension, you might feel like you’re working twice as hard as usual and you could even face an increased risk of injury.

As stress can have a negative impact on so many areas of your life, it’s important to find healthy ways to manage stress in your life. If you want to achieve your potential in the gym and hit your fitness goals, take a look at these top tips for managing stress now:

Understand the Signs of Stress

Learning to recognize how you respond to stress will allow you to identify the cycle earlier on. Some people become less social when they’re stressed, for example, while others may have trouble concentrating at work. Keeping a diary of your habits and your emotions can be a good way to identify your triggers. Once you identify your early signs of stress, you can take action and implement stress-busting techniques straightaway.

Use Workouts to Reduce Stress

You might not know this, but being physically active can actually be a great way to deal with stress, so why is it having a negative impact on your workouts? Perhaps because you’re relying on the wrong type of workouts to reduce your stress levels.

When you are feeling overwhelmed, it can affect your ability to concentrate, which means your performance when playing sports could be undermined. Similarly, strength training may be tricky due to increased muscle tension.

If you want to use fitness training to deal with stress, try other types of workouts. Cardio is a fantastic stressbuster, so hiking, running or even dancing could be a good way to maintain your fitness regime and manage stress.

Deal with Financial Issues

Money worries are a major cause of stress, particularly in 2020 when so many people are losing income. Fortunately, help is at hand. By getting professional advice and support, you can address your financial concerns and re-work your budget. Many people avoid seeking help for financial problems, but this tends to make things worse in the long run.

If you’re unsure where to turn to for help, do your research first. People often worry that debt management groups are risky, but you can be confident that the Debt to Success System is not a scam. With help from the right people, you can put an end to money worries once and for all.

Optimize Your Health

Your well-being can be a source of worry, but it can also be affected by excess stress levels. This leads to a vicious cycle where you worry about how you feel, get stressed, and feel worse, and then worry some more. If you have any health concerns, be sure to talk to your primary care physician. Many doctors are now offering virtual appointments, so the on-going COVID-19 restrictions don’t have to prevent you from getting the help you need.

Be Kind to Yourself

Putting too much pressure on yourself can exacerbate negative feelings. Recognizing when you’re feeling stressed and adjusting your goals accordingly can be a good way to respond to your environment. If completing a 10km run feels like too much right now, then aim for 5km instead or simply spend your lunchtimes going for a brisk walk.

We all know that consistency is important when you’re building your fitness and working towards specific goals. However, pushing yourself too hard means you’re working against your body, not with it. By listening to what your body’s telling you and modifying your habits accordingly, you can change the way you deal with stress.

Finding Stress Reduction Techniques

There are many different stress reduction techniques out there, but you might have to try a few before you find ones that work for you. Some people find yoga and meditation a great way to relax, for example, but others prefer high-impact activities, like running sprints. By trying a variety of techniques, you can find the ones that work best for you and incorporate them into your day-to-day lifestyle. By doing so, you’ll have a range of stressbusting tools to call on any time you need them.

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…Boosting Your Energy Levels As You Age…

As you start to grow older, it’s likely that your energy levels will slowly decrease over time. Losing your energy can have a huge impact on your quality of life, as you need to have the power to just get up and go to perform whichever task or activity you wish to. Though it may be common for tiredness to take hold, it’s more than possible to work against these issues to ensure you have the vigour required to meet your full potential each and every day. So, if you would like to find out more about how you can boost your energy levels in no time at all, then read on to uncover some of the best top tips and tricks that you can make the most of today!

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Eat A Nutritious Diet 

Choosing to spend your days snacking on sugary biscuits and other unhealthy junk food will do nothing to help you increase your energy levels, as you have to consume a nutritious diet that’s rich in complex carbs, lean protein and lots of fresh fruit and veg. It can be so easy to lose your love for cooking after a certain amount of time, but this doesn’t mean you should stop putting effort into your meals. Experiment with a different cuisine like authentic Chinese or Thai, as you will get to experience a variety of amazing new flavours that pack a vitamin and mineral rich punch. The food that you eat directly converts to the fuel your mind and body utilises for every responsibility, from providing energy to repairing and growing muscles and other cells, so you must always beat this in mind whenever you sit down to eat. If you want to take it that one step further and aim to bump up your protein intake, then visiting a supplement store can provide you with a whole host of options to explore. 

Move Your Body 

Though exercise may be the last thing on your mind when you’re feeling lazy and sluggish, it’s absolutely vital that you are able to get up and move your body for at least 30 minutes every day. Whether you choose to put on your favourite radio station and dance around gleefully to the best hit music, strap up your walking boots for a stroll around the local neighbourhood or even perform some chair based exercises for the benefit of your upper body – any exercise will help you to increase your energy levels! As you work out more regularly you will be encouraging your cardiovascular (heart) health to improve, which in turn can have a knock on effect on the rest of your system too! After performing a particularly vigorous workout you will get a rush of endorphins that boost your energy and even encourage feelings of euphoria (often known as a ‘runners high’), so it’s totally worth the effort. 

Boosting your energy levels as you age has never been so simple when you are able to utilise the top tips and tricks detailed above! 

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…Five Ways To Feel Healthier As You Age …

Feeling healthier as you age is important because if there’s one thing we’ve all got in common, it’s that we’re all eventually going to die. Whether we die younger than others or we live to be over 100, we cannot guarantee just how much time we have left to enjoy on this earth. With that being said, there are steps you can take to ensure that you’re making the most of your time by looking after yourself in different ways. Here are five ways to feel healthier as you age.

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Reduce Your Stress Levels

Stress levels are something to pay close attention to. This is due to the fact that stress as an emotion can have a very impactful strain on the body. Whether it’s through your job or in your personal life, it’s important to manage your stress a little better. If you find yourself to be someone who gets stressed very easily, then it’s definitely important to focus on how you can help yourself. It might be that you’re removing yourself from certain situations or scenarios where you find yourself getting more worked up. If it’s a job problem, then you could consider speaking to your manager about relieving that problem or seeking somewhere else to work. Your health is important, and stress can certainly affect how you feel and also on your physical health too. With too much stress, it could lead to heart problems and strain on other organs. Make sure you’re reducing stress levels where possible.

Stay Socially Active

Being a social butterfly is definitely something you should be embracing more and more as you get older. Being socially active can be important because it allows you to get out and see friends or loved ones. We all need social connection because it’s something we naturally crave as human beings. It’s important to make time for friends and to have more social experiences, rather than focusing on work. Now is the time to really let your hair down and enjoy life a little more. For many, we spend a good amount of time working in our life and so any free time needs to be spent wisely. Make time for friends and fill your calendar with plenty of social events that are going to help make memories.

Try Supplements

Supplements can be a great way of building a healthier body as you get older. As we age, a lot of what our body naturally produces can start to diminish in some cases, and so it’s good to take natural health supplements in order to give our bodies the little boost it needs. It’s good to look at what you might be needing, and perhaps speaking to your doctor may also help. Try out different supplements and find what works best for you. The more you can balance out your body with all the nutrients and vitamins it needs, the better.

Eat Well & In Moderation

Eating well and in moderation is probably the most important thing to do, regardless of age. The healthier you eat, the better, but it’s more so about the moderation of your food. Look at what’s going onto your plate and figure out whether you’re overfilling or simply not getting enough of certain food types. If you’re going to have something unhealthy, then make sure you compensate by having some healthy later on or the following day. Having the good stuff that’s bad, doesn’t mean you’re failing or being unhealthy. It’s essential that you enjoy your food, otherwise, it can be quite a miserable occasion when it comes to eating meals. Eat well whilst eating what you want and making sure it’s a sizeable amount for your body and needs.

Don’t Neglect Your Health Appointments

Neglecting your health appointments isn’t going to do you any favors. It’s important to go to these appointments as you get older as our bodies deteriorate. They can’t quite defend us from the harmful bacteria and illnesses that can occur in our bodies and so it’s good to keep up with health checks. Try and be vigilant with your body and in noticing anything that may have changed. Don’t skip your appointments and always make time for them, regardless! There’s really no excuses.

Feeling healthier as you get older is definitely important, and there’s plenty you can do to ensure you’re feeling good. With that said, use these tips above to look after your body in order to live a long and healthy life. If only we could live forever!

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…Secondary Health Issues Caused By Covid-19!…

Apart from the obvious issues contracting the virus can cause, there are some other secondary problems that many people have run into because of the changes it has wreaked on the way we work, exercise, and live. The good news is that being aware of such issues, we can take steps to combat them – a topic that I go into more detail on, below. 

Nutrition 

For many of us, spending more time at home with direct access to the refrigerator and the cookies jar means putting on unwanted weight. There is even a term for it – the Quarantine 15! 

Add this to the fact that many of us turn to snacking when we are bored at home, or stressed, which are two emotions that have been very common during the pandemic, and you have a perfect storm. 

Fortunately, there are several strategies that you can try to help you get back on track with proper nutrition. The first is to plan a meal plan, and only buy the ingredients you need for those meals. That means little-to-no snacks like chips and cookies in the house that are all too easy to binge. 

Additionally taking your card detail out of food delivery apps can give you that vital space in between craving something bad and deciding to indulge. 

Fitness

For those of us that love the gym Covid-19 has been a challenge, especially when they began to close completely. It has meant that we have had to find an alternative exercise option. 

The good news is that as socializing in places like restaurants is out; many people seem to be getting out of the house by walking and running more. Yes, it’s a chance for gym-goers, but there are plenty of alternative exercise options which means your fitness levels do not have to suffer, despite the challenge of the pandemic.  

Wider physical health issues 

Another issue that many people are coming across is that during the pandemic, people are being advised to not physically access health professionals like doctors, opticians, dentists and hearing specialists. Unfortunately, this can mean that some problems go untreated, and can potentially worsen. 

However, it is worth remembering that there are two options here. The first is that you use online services like doctors, who can offer video calls to help diagnose and treat issues. Also remember that with proper mask-wearing by both parties, you can still gain access to all sorts of medical services and get things like this modern hearing test, eye test, and even dental work when necessary. Yes, for cosmetic issues your provider may recommend you wait, but for necessary treatments, you should still be able to access help unless there is a full shelter in place order in your areas. 

Mental health 
Lastly, another significant issue that the coronavirus has caused is a worsening of mental health. Stress, anxiety, and depression seem to be rife, and this is unsurprising with all the strain, both emotion and financial place on people. The good news is that there is help available for if you are struggling, just be sure to reach out and take it.

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…5 Reasons That You Aren’t Exercising and How to Overcome Them…

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Many people want to get fit and improve their physical health but find it hard to commit to their goals. There are many reasons that people don’t exercise; here are five of the most common reasons with tips on how to overcome them:

  1. You are too Busy

If you don’t have the time to hit the gym each day, don’t let this prevent you from achieving your fitness goals. Fitting in exercise whenever you can in your daily activities can increase your fitness without taking time away from your busy schedule. 

Try walking or cycling to work, go out for a lunchtime walk instead of sitting at your desk, and take the stairs instead of the lift. These may sound like small actions, but they can make a big difference.

  1. You Haven’t got the Right Equipment

You don’t need to wait until you can afford a home gym before you start exercising. All you need is some athletic apparel you feel comfortable wearing while you exercise, and you are good to go. There are so many ways that you can exercise with minimal equipment needed; walking, running, swimming, yoga, and pilates are all great options requiring very little equipment.

  1. You Don’t Enjoy Exercising

If you don’t enjoy exercising, that is fine, the gym is not everyone’s thing, but there are plenty of exciting ways to get fit. Why not try exercising with a friend so that your workout is more fun? Or, try a brand new activity such as trampolining, rock climbing, or even hula-hooping to get more enjoyment from your workout.

  1. You Find it Hard to Stay Motivated

Do you start every new year with the best of intentions, but then find your motivation disappears and you give up? Health and fitness-related new year’s resolutions are the ones that people make most often, but unfortunately, give up on pretty quickly. Research shows that 50 percent of Americans vowed to lose weight in 2020, 43 percent intended to eat more healthily, and 37 percent resolved to lose weight. These are all great intentions, but the same survey shows that just 7 percent stuck to all of their new year’s resolutions from the previous years.

So, how do you maintain your motivation levels beyond January? The answer is to keep going and make exercise a regular part of your routine. Studies show that it takes approximately 66 days to form a habit, so why not try to persevere with your fitness regime until it becomes part of your daily activities?

  1. You are Waiting for the Right Time to Get Started

As you can see, waiting for the new year to come around is not the best plan for getting fit. There will never be a perfect time to start exercising. As long as you are medically able to take exercise, why not start as soon as possible? Every day is a fresh start, so there’s no need to wait until January 1st each year to put your fitness plans into action.

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