by admin | Nov 17, 2021 | Fitness
Are you sure you did your push-ups?
If your attitude towards physical exercise is the same as If it were a chore then you probably hate doing it.
The psychological barrier towards the word “chore” is that of something that will most certainly not be fun. And this is completely normal.
We don’t do chores, just because we feel like it, or find it fun. Chores are the thing the grown-up life makes you do whether you like it, or not.
For example, If a person wants to clean the bathroom, he or she wouldn’t postpone it until there are guests arriving, right?
Or do his homework, If not for his parents banning something he or she likes to do.
Well then, why can’t we presume there is a possibility your close friend that goes to the gym 4 times a week is lying to you?
I want one!
Procrastination plays a major role in today’s society. It starts out with the younger generation and before you know it people of all ages start doing it.
We encounter whole classrooms, offices and work environments that live by the idea that “It can wait until tomorrow”, or “Someone else will do it”.
But, of course, no one wants to seem lazy in the eyes of their peers, so then we lie. What about? Well, for one thing, how well they follow their dietary plan and how much they work out.
The result of that is the number of people that complain that they don’t have the body they want, nor the muscle mass they wish to.
And here comes the big question…
Are you sure you’re doing it right?
Maybe, just maybe, you are one of the people that don’t have the body you crave to see in the mirror. You do some exercises now and then and you wait to see the veins on your muscles explode. Maybe you’re doing something wrong.
If you have even the slightest of doubt that you may be a little over your head in the gym then these next tips could work for you.
Is there variation?
A lot of people mistake the idea of exercise for something that is supposed to be on repeat. That’s false.
The more you do the same exercises, no matter in, or outside the gym, your body just gets used to the pressure and you don’t get any results.
Maintaining a diverse work out regimen helps your muscle form build better structure and mass.
Stretch, before you bench
Stretching before doing your exercise is key for a safe, well-planned and efficient work out.
If you want to preserve and prepare your muscles for a training session that will help them grow, then remember to always stretch.
And the reason why we are all here…
Not training hard enough!
At the end of the day you have to come clean to yourself – you don’t do enough to get what you want.
I’m not talking about the hours, the sweat, the weights or the money you’ve put in it, you are not giving it all. And the idea is not to give more of that, but do more, when you don’t feel like doing it!
Making yourself admit that you need to ask more from you, is the moment that will change your thinking towards what you really want.
You need to wake up in the morning wanting this, and I’m not even talking about exercise anymore, and go out there and do it. Falling down, then getting up and starting again.
The real battle is happening inside your head and you, and only you, know what needs to be done.
by admin | Feb 28, 2021 | Diet
Why can’t you stick to a diet?.
You know what you need to do, but the motivation to stick to a diet is just not there.
Are you finding that you are always starting a diet on a Monday?. Why is it so hard to stick to a healthy eating plan?.
The difference between a diet and a healthy eating lifestyle.
Firstly, just the thought of starting and sticking to a diet is going to cause you anxiety.
There is an enormous amount of content out there that is promising the world. The truth is, getting to a healthy weight and staying there is never going to be achieved in 2 weeks.
A diet plan sold as a quick fix is never going to be a sustainable solution. The only way to ensure you succeed in adopting a long term healthy lifestyle is to change your food relationship.
Becoming one of “those” people who refer to carbs and proteins as opposed to bread and steak is a good thing, and this is why:
Knowing how your body responds to triggers.
Firstly, understanding your body’s relationship with food is the start of a lovely journey. For many people, comfort eating is a real thing. When you find yourself upset, lonely, recently dumped, or stressed, food can replace a healthy alternative.
Once you can identify the triggers, you can circumvent the trip to the fridge instead of going for a walk around the block to clear your head and get some feel-good endorphins into your blood stream.
Knowing what your body needs.
Cravings are the worst when it comes to food. Having access to sugary foods when the craving hits just spells disaster. So the first step is not to have it in the cupboard.
You need to identify what your body is craving and fuel it with that. Instead of reaching for the easy option of a chocolate bar or bag of chips, stop and assess the hunger first.
Often, our bodies are looking for an energy boost. So an instant option is a sugary snack or coffee. Or your body could be asking for water as you may be dehydrated. Often, thirst is mistaken for hunger. So before you gobble down that pie, have a glass of water and wait 15 minutes for it to settle.
Fueling your body for survival.
Your body needs certain nutrients to operate at an optimal level. This is a combination of minerals, vitamins, carbohydrates, and proteins. If you have too many of one and not enough of the other, your body’s balance is out of . For instance, if you eat too many carbs, not using them for fuel by being active enough turns them into sugar, storing as fat.
Eating just the right amount of food that your body needs to function is essential to managing your weight. If you are sedentary, your plates need to be far smaller than running around all day for work or sport.
You cannot out-train a bad diet.
Even the best athletes in the world cannot out-train a lousy eating plan. Eating too many refined carbs (bread, cakes, pasta, etc.) adds to belly fat. It collects around your organs, making them work so much harder to function. Putting this unnecessary strain on your body reduces the functions of your organs.
Measuring your calories in vs. your calories you are burning over the day gives you an indication of what you should be eating.
Knowing what each meal contributes to the calorie count will soon get you to make different decisions when it comes to choosing what you put in your mouth.
Being honest with yourself.
Fast food does not make you feel good. Making excuses to the contrary is a mind game you won’t win.
The long term effects of fatty food that may taste good going in is something you need to think about. Being a parent, partner, or business owner, you owe it to your family and co-workers to be healthy and available to them.
If you want to start tracking what you are eating, have a look for one of the many apps that measure your food and activity.
Daily monitoring of your intake and output will make a real difference to your understanding of food, and ultimately your relationship with it.
by admin | Feb 28, 2021 | Health
how has technology improved health care
We don’t need to play a guessing game anymore when it comes to health.
We also do not have to be an expert in that field.
We can easily an app to help us get to where we want to be for most of us.
Here are some of the top health apps you can use today:
Health Tap
This free app available on android and IOs has over 2.6 million doctors’ answers on over 700 000 topics. It has an array of articles about 850 conditions. You can ask a question for free and get a doctor’s response in 24 hours, or you can pay and speak to one immediately.
ShopWell: Better Food Choices
Avoid confusion with food labels and get the right nutritional information to suit your healthy lifestyle. You can create a food profile with your food and dietary goals, likes and dislikes, allergies, etc. You can scan the label and get a personalized nutrition score.
Elevate: Brain Training
There are some in-app purchases to this otherwise free app. It has a brain training program to improve your focus, improve memory, math skills, speaking abilities, and more. You can get personalised training programs designed for you.
Fabulous: Self-Care
You can develop Fabulous healthy habits with this app to enjoy a healthier and happier life. This holistic approach will motivate you to be more productive throughout your day. It helps you maximise energy levels, find focus, drop some kilo’s and train you for better sleep.
Health Pal
The decision to lead a healthier life in 2021 has taken a new turn. 
Features include step-tracker, calorie counter, workout plans, workout coach, health calculators diet reminders, food and exercise reminders and a water intake tracker. It is the all-in-one solution to a holistic lifestyle.
Moodpath: Depression and Anxiety
Tracking your changes in mood can be an early warning signal for mental health issues. If you already battle with mental health issues, using Moodpath to track your moods daily is a tremendous daily check-in tool. It offers insights into what is happening in your mind and shows you techniques to manage them.
Making use of technology to plan and manage your health and wellness is the currency of the future. You don’t need to be a nutritionist or fitness expert to manage your eating and exercise habits.
Give them a try!
by admin | Feb 28, 2021 | Fitness, Stretching
Health benefits to stretching every day.
There are a lot of benefits to regular stretching. Increasing your flexibility is only one of them. It can also improve your posture, reduce body aches and stress, which helps you sleep better.
Flexibility: Daily stretching improves your flexibility. It is essential for your overall health and can also delay the reduced mobility you may experience getting older. Increasing and maintaining your range of motion into old age helps with static and dynamic stretching.
Exerci
se can also improve your mood with a boost of endorphins. The feel-good chemicals that get released when you exercise are a natural response that boosts your mood straight away. Getting this injection of endorphins is a natural stress reliever.
Stretching helps your body to release tension blocks. When you feel like you are tense, a good stretch can clear the blockages and offer unparalleled relief. Stretching your spine regularly is a huge help to your overall health.
These releases also help you sleep better. With less tense muscles, you will be getting much better sleep.
Stretching reduces injuries. It should not be considered a warm-up but can be used for a cool-down session post a workout. Working on stretching your muscles after a weight or gym workout will prevent your muscles from shortening and getting stiff. Keep them flexible and supple to avoid injury and tears.
Post-workout stretching is excellent for relieving sore muscles. Stretching the day of and the day after a hard workout can help release the lactic acid build up in your muscles. Lactic acid is what makes them hurt a day or two after your workout. Stretching will help move this out of the muscles, releasing the ache.
Improve your posture with regular stretching. Over time, our muscles can spasm and 
shorten, causing us to stoop over when we walk or sit behind our computers for extended periods. Straightening and stretching your back, neck, and shoulder muscles reminds you to keep your head up and shoulders back for a better posture and less back pain.
Calm your mind with a daily stretch routine. Add in breathing techniques and meditation into a stretch regimen.
by admin | Feb 28, 2021 | Fitness
The best fitness trackers for 2021, and why you need one
Technology is moving so fast. It is tough to try to keep up.
The range of fitness and health trackers has taken off. Inspiring would be couch potatoes to go for that run to reach daily and weekly goals. The competitive incentive alone has been successful in changing behavior across users.
We have sourced the best fitness trackers for 2021, so you don’t need to.
Fitbit Charge 4: The additional features include a stand-alone GPS tracker, Spotify support for your workout playlists, other sleep tools, and Fitbit Pay. (Only supported in selected areas).
Samsung Galaxy Fit: The most affordable of the bunch is the Galaxy Fit, with an accurate fitness tracker, simple display, and interface. The battery lasts longer than most.
Apple Watch Series 6: Unparalleled in the user experience, brilliant apps, and the opportunity to potentially save your life, the Apple Watch Series 6 is the best fitness tracker on the market. The addition of the Oxygen monitor was just in time for the Covid-19 pandemic.
Garmin Vivo Active 4: This health and fitness tracker gathers information on your breathing and sleeping habits. It monitors your stress levels and offers motivation and training plans. It functions as a smartwatch, with contactless payments, apps galore, and onboard music, rivaling the Apple watch.
Polar Grit x: This is the best multisport watch with built-in GPS. It is a bit rugged looking but does come with a good-looking design. The battery life outlasts most others in its class. It is the outdoor enthusiasts’ favorite.
Coros Apex: A competitor to the Polar Grit regarding its multisport functionality and excellent battery life. It offers plenty of insights into your performance. It is a perfect option for triathletes based on the Bike, run, and swim features.
Whoop Strap 3.0: The fitness tracker of choice for athletes looking for detailed analytics into their daily activity and health. The personalized coaching programs help to optimize training and sleep.
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