Category Archives: General Health

Take Back Your Time

In our lives, we manage many things like kids, teams at work, finances etc. But we often forget what is the most precious thing to manage. I bet you know it, it’s the time. Time is the only thing that allows management of other things and when you have more of it, you get more tasks done, it’s easy as that.

You may wonder why I write about it here in health and fitness blog? Time management is essential for general health, stress relief and of course, keeping up with your fitness goals.

Shari McGuire, American time management expert, has written the perfect tool and guide for time management, it’s called:

Take Back Your Time

Take Back Your Time: 101 Simple Tips To Shrink Your Work-Week and Conquer The Chaos In Your Life

Invest few minutes a day and take back your time!

Woman lost 45 kilograms (99.2 lbs) – Switched black tea to green tea

Mother-of-two, Samantha Rees, 30 years old woman from Salford, Greater Manchester, noticed that her clothes had gone tighter. She knew that he had gained weight but was too scared to scale herself. After she finally got enough courage, she stared scale reading in terror. Scale showed the ugly truth, 111 kilograms (244,7 lbs).

Rees quickly found body mass index calculator from internet, it showed that her BMI was 46.3, which means high obesity. She knew that she had been eating unhealthy, but had no idea where to start her diet. One day her colleague at work proposed that maybe she should change her tea cups to a green tea, instead of black tea, that she was drinking now.

Samantha started to drink several green tea cups a day, with added milk and sugar… (milk in green tea?) At first change to green tea was quite shocking, it tasted too different and not good at all, but eventually after some time, she got used with the taste. She says that started the day with one cup and after she got to work, she drank one cup every hour.

During one year Rees lost 45 kilograms (99.2 lbs) and she tells that it was only the green tea that was behind this weight loss. She drank about 10 cups of green tea daily and after 2160 cups her BMI was normal 24.8 and her weight was 60 kilograms (132.2 lbs).

It seems that green tea can make miracles 🙂

Green Tea Diet

Source: Huffington Post

Top Health Risks for Women Over 40

As a woman, and human being in general, it is so extremely important that we maintain a healthy lifestyle to keep our mind, body, and soul in shape and in it’s best form. Not only should we look good but we must also make sure we feel good about ourselves—especially as we get older. There so many different health risks we face on yearly basis as our body and mind develops and ages that it doesn’t become enough to simply change the way we eat or exercise. The only way to combat these health risks is through one preventative measure: knowledge. Knowing and understanding the health risks you face in your 40’s is crucial if you plan on avoiding any of the leading causes of death for older women such as, cancer, heart disease, stroke, diabetes, etc 

Dieting…and not Dieting

There’s a reason the saying “you are what you eat” is famous. Because it’s true. Anything you consume will either do one of two things for your body: make you feel good or make you feel bad. According to the National Center for Health Statistics, more than 60 percent of American women are overweight—and over one-third are obese. The good news is that dieting doesn’t have to mean crazy unappetizing foods and meal scheduling. It simply boils down to making better selections for your dinner plate, usually one with veggies, fruits, whole-grains, etc.

Caregiving Stress

Many women in their 40’s are the “sandwich” caregivers. Meaning they look after both their children and their own elderly parents. These sandwichers are prone to suffering from “caregiving stress syndrome,” which can lead to obesity, diabetes, and high cholesterol. Often these forms of caregivers are twice as likely to take up smoking to manage their stress and are 25 times more likely to binge drink. However, if stress as a caregiver is better managed with scheduled time off and good personal maintenance then the benefits could be better memory, better physical strength, and improved longevity all according to Boston University researchers.

Little to no sleep

According to the National Sleep Foundation, women suffer from troubled sleeping, insomnia, and restless leg syndrome more than men. Insufficient sleep makes a woman’s risk for hypertension twice as likely along with an increase risk for heart disease, diabetes, and obesity—all of which can lead to a shorter life expectancy. The goal—and challenge—is to get no less than 5 hours of sleep each night but no more than 8.5 hours. Even though we couldn’t imagine it, too much sleep is as harmful for the body as too little sleep.

Sitting—in a chair/car

Whether you have a desk job or you’re a stay-at-home mom, chances are you spend most of your days sitting in some form for long periods of time. The down side is that no matter how active you are throughout the day, sitting for long periods of time can erase the benefits of that previous exercise. The upside is that stretching at work for not even a minute, or getting up to refill your beverage, can actually make a difference. The idea is to keep moving, even when you’re not moving. Staying active throughout the day, while also staying active when you’re not active, can lower your risk for heart disease.

Other known health risks, such as smoking and drinking, are no brainers in terms of what habits are bad for your health. But making the effort to take time out for yourself, get more rest, make better food selections, and be active can make a world of a difference in lowering your risk for a number of health problems. Taking the initiative to make better decisions is the first step in a happier and healthier you!

Best Ways to Build Up Your Body without the Pain of the Gym

After what feels like the longest 8 hours ever at work, nothing will sound worse than the idea of 2 hours at the gym. Except maybe the huge dent it will leave in your pay packet.

However, there are loads of workouts you can do in the comfort of your own home or out in the big wide world, and without a treadmill in sight. There are also lots of natural supplements available too, to help optimise your performance.

We’ve compiled a list of the most effective ways to bulk up without a single trip to the gym, which even the exercise newbies amongst us can soon master:

1. The equipment-free six pack routine

There’s no excuse for skipping sessions with this one, as all you need to rely on is your body strength and weight. By combining a regime of press-ups, plank walk-outs, rolling and bear crawls, you can soon have the washboard abs of a god. Personal trainer Peter Parasiliti gives you the low-down on perfecting the techniques in this simple but effective workout.

2. Invest in a set of dumb-bells

Ok, I know we said we were aiming to keep the funds in our bank account, but a decent set of dumb-bells can be a really good investment in your goal for the ultimate physique. By mixing up a regime with a range of reps working on your chest, biceps, back and triceps, you’ll soon reap the benefits. Also with a combo of lunges and squats, dumb-bells can also be used to target leg muscle build-up. Aim for between 8-15 reps and between 2-5 sets working on each area, and you’ll soon see what we mean by investment.

3. Take up an alternative sport

If the idea of hitting the gym and weaving between sweaty men staring at themselves in the mirror as they lift fills you with dread, you could try a sport instead. And we’re not talking just football, cricket or basketball. There are thousands of sports out there that are more exciting, and provide a more intense workout. Search what’s available in your local area, and you could soon be kayaking, snowboarding, mountain biking or even scuba diving in no time.

4. Get out doors

Apart for being great for appreciating the wonders of nature, exercising outdoors has a number of benefits for both our physiques and our health. Especially at this time of year, going for a run in the cool outdoors has been said to improve your endurance rates, boost your immune system and increase your blood circulation; reducing your risk of heart disease. Going for a sprint in the cold can also help train your body to use oxygen more efficiently, and can therefore increase your speed and your general fitness, which will be great for your dumb-bell routine.

5. Don’t forget the importance of progression

Progression of the weight that you lift and the intensity of your workouts are crucial for muscle building. Pushing yourself that little bit harder at each workout can be anything from adding/lifting extra weight, an extra couple of reps or a few more minutes on the sprint. However, it’s important to realise your limit for a certain time, ensuring that you don’t cause an injury.

6. Find a good protein supplement

Using a whey protein supplement isn’t cheating; it’s a natural tool to aid you on your hunt to perfection. Find a reliable one and you will find your recovery time improves, allowing you to train harder and build more muscle at no extra effort to you. Proven to be 70% better than egg whites, LA Muscle whey protein is a one-of-a-kind supplement for this type of goal, and the best form of protein that your muscles crave.