Warning! Clutter is Bad for Your Health

 

Is your home environment an oasis of calm and tranquillity or do you feel like it’s a constant battle to keep your house tidy and organised? Well, if you struggle to keep your home free from clutter, you are not alone. With full time jobs and busy lives, keeping on top of household organisation is difficult for many.

 

The problem is that in our consumer-driven society it’s easy to find your home quickly fills with clutter. Whether it’s overflowing drawers and cupboards or piles of paperwork and unloved toys, living amidst chaos and clutter isn’t pleasant and can even be harmful to your health.

 

Clutter may seem like a trivial problem but has been linked to anxiety, exhaustion and depression. People often find it hard to be positive or motivated when surrounded by an untidy environment and living amidst mess can put a strain on relationships too – particularly when family members criticise one another for the clutter.

 

Your physical health can also be impacted by clutter. For example, a mountain of stuffed toys in the bedroom is a haven for dust mites. Pet hair and dust gathering amongst clutter can aggravate allergies. An office overflowing with paperwork and electrical equipment could be a fire hazard. And odds and ends in hallways or on staircases can be a trip hazard or could prevent you escaping quickly in the event of a fire.

 

The problem is that once the clutter gets out of control it can be difficult to find the time to get your home back in order. And when faced with a house full of mess, many people struggle to know where to start.

 

The solution is to start small. Trying to deal with the whole house in one go is unrealistic and if you take on too much at once, it’s easy to become disheartened and give up.  So don’t think about trying to sort out the whole house or even a whole cupboard in one go. Instead, break the task down into small manageable chunks – and spend just five minutes at a time sorting things out. Five minutes might not sound long but it’s amazing how much you can actually get done. For example, if you have an untidy wardrobe that is bursting at the seams, spend just five minutes pulling out a few items that can be taken to the charity shop. If you spend a few minutes each day doing this, by the end of the week, you’ll find that your wardrobe is much more organised. Or if your kitchen cupboards need cleaning don’t try to organise them all at once – instead keep a rubbish bag, cloth and detergent to hand and sort out just one shelf at a time. Perhaps each time you are waiting for the kettle to boil you could sort just one shelf. Alternatively, a really quick way to make a start on clutter is to go from room to room with two bin bags – one for rubbish and one for the charity shop.

 

To find out more about how clutter could be causing negativity in your life – as well as tips for dealing with clutter, visit: www.clutter.co.uk

Categories: charity shop, Clutter, health nbsp, house, minutes, nbsp, time

10 Little Habits to Help You Lose Weight and Keep it Off

Going on a diet helps you to lose a lot of weight in the short-term, but as soon as you come off it, you end up putting it all back on again – now that’s a blow to your mental wellbeing! According to nutritional wellness expert Zoe Ruderman, ‘Losing pounds doesn’t have to be torture (we’re looking at you, cayenne-pepper cleanse).’ So how do you adopt a few simple behaviours and keep your weight down on a long-term basis? Adopt at least three of the following habits and you’ll be thinner and healthier in days.

 

1. Snack Smartly: Ruderman points out, ‘Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it’s better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.’

 

2. Turn off Your TV: Ruderman details, ‘Dining while viewing can make you take in 40% more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you’re eating solo.’

 

3. Get on The Scales Every Day: ‘If your regular weight increases several days in a row, it’s a red flag letting you know you need to cut back a little or beef up your workouts slightly,’ says Ruderman.

 

4. Sculpt Three Times a Week: ‘Doing five minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass,’ Ruderman asserts. ‘The more muscle you have, the higher your metabolism will be, so you’ll torch more calories as you go about your day.’

 

5. Reach For Your Mobile: Ruderman advises, ‘Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day’s going. Research shows that cravings only last about five minutes, so by the time you hang up, the urge to devour junk will have subsided.’

 

6. Eat a Big, Balanced Breakfast: Ruderman explains, ‘A [morning] meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you’re not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.’

 

7. Watch the Booze: ‘One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite,’ Ruderman warns. ‘Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.’

 

8. Have Fruit Twice a Day: Ruderman notes, ‘Fruit has no fat and is mostly water, so it’ll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don’t freak about fruit’s carb count — we’re talking the good kind of carbohydrates that contain lots of healthy fibre.’

 

9. Sleep for Longer: Ruderman outlines, ‘Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you’re well-rested, you’re less prone to snacking out of fatigue or stress.’

 

10. Visualise it: ‘When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim’ Ruderman instructs. ‘The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you’ve achieved it before.’

Categories: fruit, minutes, nbsp, ruderman, sleep, Snacking, weight

Fat-Burning Cardio: Five Myths that Are Getting in Your Way

There are various theories regarding cardio training and weight loss. Some wellness enthusiasts assert that it’s best for your fat-burning wellness to do cardio at a low intensity, while others recommend doing it on an empty stomach. The problem is that different fitness professionals have different beliefs, and all the conflicting information out there can lead to misconceptions that hamper your progress, and overall wellbeing. Therefore, we turned to certified strength and conditioning specialist Jim Carpentier to debunk some common cardio myths.

 

1. Long Cardio Workouts at Low Intensity are Best: According to Carpentier, ‘Since your heart rate is not high enough [during low-intensity workouts], your body doesn’t really get a workout from it. Slow/fast workouts (interval training), where you sprint for one minute and then walk for two are best for burning fat. Simply put, a higher heart rate burns more calories. For example, you burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity workout.’

 

2. You Don’t Need to Enter Your Weight/Height into Machines: ‘The machine won’t be calibrated with your information, and won’t offer personalised results,’ Carpentier warns. ‘Your actual weight should be taken first thing in the morning, before you have consumed any foods or beverages to tip the scale. Enter that weight — and your height if possible — on the machine and you should be set. If the machine says you burned a total of 150 calories, but you weigh 250 pounds and the machine is calibrated to 180 pounds, this number is likely inaccurate.’

 

3. A Quick Cardio Workout Burns Fat Cells: Carpentier points out, ‘If your goal is to burn fat, keep in mind that you only start burning fat cells after approximately 20 minutes of a cardio workout. After warming up at low intensity on a treadmill, stationary bike, StairMaster, or stepper for two minutes, up the speed to moderate intensity for 10 minutes, then do two minutes at lower intensity, then five minutes at high intensity, then close with five minutes of moderate intensity, and two minutes of low intensity as a cool down. Total cardio workout time: 26 minutes.’

 

4. You Should Have an Energy Bar/Drink Before Doing Cardio: If you do this, ‘you only end up burning the calories you just had before hitting your existing fat cells, which is counterproductive if you’re trying to lose weight,’ says Carpentier. ‘Remember that energy bars and drinks were designed with endurance athletes in mind, therefore may have hidden sugars and fat which give them a high calorie content. Instead, have a low-calorie snack about an hour before the workout (allowing enough time for digestion), such as an apple and a half-cup of low-fat yogurt or cottage cheese. You won’t sacrifice energy for the workout, and those minimal calories from the preworkout snack will be burned quickly during a 20- to 30-minute, moderate- to high-intensity cardio session.’

 

5. You Should Doing Cardio on an Empty Stomach: In The Men’s Health Guide to Peak Conditioning, Ellen Coleman, RD, nutrition consultant with The Sport Clinic in Riverside, California, notes, ‘You don’t have to starve yourself, but it’s wise to avoid eating 45 minutes to an hour before exercising. Even carbohydrates take at least an hour to digest. Fats take even longer: two to four hours. When your body diverts energy to digestion, it’s robbing muscles of power and making your workout less effective.’ Carpentier adds, ‘Don’t starve yourself before a workout and, of equal importance, make sure you are properly hydrated.’

Categories: Cardio, cardio workout, Empty Stomach, Heart Rate, high, high intensity, intensity, low intensity, minutes, moderate intensity, Myths, Workout

Finding Time for Fitness: 6 Ways to Fit It In

Lack of time is everyone’s main excuse for not working out, but do you really not have time for fitness? Sure, you’ve got a lot on your plate, but even just a few minutes of activity every day can help you reap major rewards for your overall wellbeing. In fact, if you’re fitter, you’ll have more energy to help you cope with all your daily tasks! So, how do you find the time to give your wellness a boost? We spoke to Certified Personal Trainer and Fitness Instructor Jennipher Walters for her top tips.

 

1. Get On Up: ‘Sleep is definitely important for overall health and weight-loss, but could you hit the sheets just 30 minutes earlier, so that you could get up and work out before your day starts?,’ asks Walters. ‘Working out in the morning has numerous benefits including regulating appetite, boosting energy and—perhaps the biggest benefit of all—an AM sweat session ensures that your workout is checked off first thing each day!’

 

2. Log Off…: Walters recommends, ‘For just a few days, record how much time you spend surfing the Internet, checking personal email, watching TV and playing video games whether it’s on your computer or your phone. You just might be surprised at how much time you spend on Facebook or playing Angry Birds. Just a few minutes here and there can add up to an hour or more each day. Cut out just some of that screen time and, voila, you suddenly have time to squeeze in at least 10 or 15 minutes of exercise into even the busiest day.’

 

3. …But Be an Active TV Watcher: ‘It’s unrealistic to never watch TV or to shun the Internet forever,’ Walters admits. ‘So when you do, try to incorporate some physical activity. When watching TV, make it a point to do some jumping jacks or push-ups during commercials. Doing a little exercise during the commercial breaks can add up to almost 20 minutes of fitness for every hour of TV you watch. And instead of sitting in a chair when on the computer, try sitting on a stability ball or stack your computer up on some books so that you have a standing desk to surf from. No matter how you do it, try not to sit for more than 20 minutes at a time!’

 

4. Workout On Your Commute: Walters asserts, ‘One of the best ways to fit exercise into your life is by incorporating it into your school or work transportation routine. If you live close enough, consider biking to work. If you take the bus, walk to a bus stop that’s an extra block or two away, or get off the bus a stop sooner than usual and get a few more steps in. And if you drive to work, park as far away as you can—even a few blocks away, if possible.’

 

5. Socialise While You Exercise: ‘Make your social time more active by planning events that get all of you moving,’ Walters advises. ‘Go for a family hike on a beautiful Saturday morning, play a game of tag football with your buddies during halftime, or make a date with your significant other or best friend on the treadmill. There are so many options for squeezing more activity into your social calendar!’

 

6. Make Chores More Hardcore: ‘While cleaning might not be the most fun activity, it’s something we all have to do, and it can definitely be a workout if you want it to be,’ notes Walters. ‘Set a kitchen timer for 20 minutes and see how much of the house you can clean. Try to be as efficient and quick-paced as possible, and I guarantee you’ll work up a sweat. If you’re doing lighter housework that is harder to get your heart rate up (like laundry or organising), throw in some lunges or push-ups every few minutes to start feeling the burn.’

Categories: busy schedule, Commute, day nbsp, household chores, minutes, nbsp, Push ups, time, walters, watching tv, work

Little Bits of Fitness Add Up To a Healthier You

Life is busier than ever, and finding a way to fit weight loss and fitness into your daily routine is harder than ever before. It doesn’t matter how much you know that you need to look after your wellness and wellbeing, other things just seem to grab your attention and take top priority.

 

Lack of time is the most common reason for not doing a proper workout, but did you know that there are exercises you can do in just ten minutes per day? Research has proved that little bits of exercise can add up and are just as beneficial as doing a big chunk of exercise all in one go.

 

You don’t have to have an ‘all or nothing’ mentality. There is most definitely a middle ground between hour-long workouts and not doing any exercise at all. Accumulating short spurts of exercise can provide loads of health benefits for our body.

 

It is easier than you think to build these ten minute workouts into your life. You should remember to treat them in the same way that you would a regular workout, taking time to warm up at the start and cool down at the end, to avoid any injuries. Make sure that the highest intensity section of your workout is in the middle of your session.

 

It’s important to work out at quite a high intensity level if you do a short session, in order to get all of the health benefits. Work hard to raise your respiration and heart rates from workout to workout. Make sure that, like any other workout, you include flexibility, strength training and cardio. Either try to squeeze all three into your routine, or just make sure that you mix and match these from routine to routine, fitting in all three over the course of the week.

Categories: bits, exercise, fitness, Health Benefits, minutes, nbsp, Routine, Workout

How to Lose Weight and Get Fit as a Teenager

Technology can boost your fitness in a number of ways. With online groups and apps to help you, you can be on your journey to a better overall wellbeing in a matter of mouse clicks. However, for 12-year experienced Certified Personal Trainer Yarixa Ferrao, NASM, CPR/AED, technology is actually hampering teenage wellness. She notes, ‘With all this technology, kids and teens are losing connection with their bodies and have become more sedentary because of it. And when they start seeing themselves gain weight they may attempt joining the gym or just continue to gain it because they have no idea what to do. Plus, in the gym, unless they have a personal trainer there’s no one there to instruct them and they end up doing what their friends do. In the end, they spend hours on the treadmill, which will amount to not a whole lot of progress.’

 

Therefore, Ferrao has created a workout routine especially for teenagers. Ferrao explains, ‘I know the importance of building a solid body foundation, especially as a developing teen. This is also a time to build self confidence, be mentally focused, reduce stress (teenage years can be stressful with all the expectations from parents and teachers while finding your own voice) and enjoy these years to the fullest, instead of worrying about appearance and lacking self esteem. I worked with three teens for a show on MTV called I Used to Be Fat in which the kids were desperate to lose weight, feel great, and lead a happier life. The result: They lost a lot of weight, got stronger, and gained self confidence! They also were able to experience a completely different life and a different perspective, from very down and negative, to up, open, and positive.’

 

Ferrao recommends focusing on the core, combining bodyweight movements (styles such as yoga, functional training, Pilates, animalistic movements, Karate), and locomotion (or running, hiking, biking, sprinting and walking). She provides the following workout routine (once you’ve got the OK from your doctor and have done five to 10 minutes warming up, of course):

 

1. Cardio: Ferrao instructs, ‘Instead of just doing hours on end on the treadmill, do short burst of sprints (run as fast as you can). Warm-up first for five minutes or until you feel the body get a bit sweaty. Then increase the speed to go as fast as you are able to for 20 seconds. Take a 20 second break and then repeat your 20 second sprint. Do this for six minutes and up to 12 minutes, allowing your rest periods to be longer if you need extra time to be able to perform the full 20 second sprint. Preferably do it outside. The treadmill is the next best choice.

 

2. Work on that core: ‘To increase your metabolism, gain muscular endurance and a stronger core, don’t just go out and run miles and miles and then do a ton of crunches,’ Ferrao urges. ‘This won’t help much unless cross country is your sport.’ Instead, once you finish your warm-up and sprinting, do the following routine:

 

• 12-15 squats with a pair of dumbbells or just body weight if you are a beginner.


• 15 push-ups or modified push-ups.


• 20 reverse lunges, 10 with the right leg and 10 with the left one.


• Plank – hold for 30 seconds.


• 12-15 jumping pull-ups.


• 12-15 squat to presses using dumbbells about six to eight pounds for girls and 12 to 15 pounds for boys.


• Side plank – hold 30 seconds.


• Five burpees.

 

Repeat for  3 or 4 rounds! Take 1.5 minute-rest between each set. Pause at any point if you feel dizzy or faint.

Categories: Core, ferrao, Lose weight, minutes, nbsp, Personal Trainer, plank hold, Push ups, Teenagers, weight, Weight Loss, workout routine

Runners: What Are the Best Ways For You to Cool Down?

Cooling down after your fitness regime is almost as important for your wellness and wellbeing as doing the actual exercise itself! Sometimes, however, people can be so focused on their weight loss or fitness goals that they just want to plunge straight into an exercise, plough through it and then stop as soon as they are done, not taking the time to properly warm up or cool down.

 

It is vitally important that you do take the time to warm up and cool down, however. Warming up prepares your body for the forthcoming workout and helps to guard against any injuries by warming and gently stretching the muscles. Conversely, the cooldown gradually eases your body back into a resting state and helps to prepare you for the next workout, leaving you supple and strong rather than aching.

 

Walking after you have been for a run is the best way to transition the blood from actively working muscles to the normal resting flow patterns. If you simply stop abruptly, the blood pooling can cause dizziness, so you should aim to slow down to a walking pace after a run and walk for a few minutes, enabling your body to cool down.

 

The slower you transition, the better off you will be, so the best thing to do is around three to five minutes of brisk walking at first followed by gentle walking. Try to think of it as exiting the expressway, transitioning from a fast speed to a gradually more normal one.

 

If you have time, it’s also a great idea to spend around five to ten minutes after your run doing drills for strength, form and mobility. Then for an additional five to ten minutes, you should do full body flexibility moves, such as stretches and foam rolling.

Categories: body, cool down, minutes, nbsp, runners, time, Walking, ways

A Winter’s Trail: Why You Should Start Exercising Outside

Winter weather is hardly an incentive to get you working on your fitness levels, but wellness experts assert that getting out and active in the cold can work wonders for your wellbeing. Much in the same way that a dose of fresh air helps to clear out the cobwebs when you’ve got a headache or you’re feeling a bit groggy; exercising in the cold is a boon to your body. According to recent research published in Environmental Science & Technology, exercising outside cranks up your energy levels while decreasing your tension, frustration, and depression, and adventure-fitness consultant Sean Burch, who set a world record running a marathon at the North Pole, argues that the winter weather can intensify these effects.

 

Burch asserts, ‘The heat and humidity in the summer can drag you down and tire you faster, but cold weather is invigorating. It stimulates your senses, tunes you in to your surroundings—it makes you feel alive.’ The reason for this is biological, says Kevin Plancher, MD, head of Plancher Orthopaedics & Sports Medicine in New York City. ‘All exercise can increase your levels of those feel-good hormones, endorphins,’ Plancher explains. ‘But because your body has to work harder in the cold, your endorphin production is boosted even more, leading to a happier state of mind.’ Moreover, it’s a good idea to exposure your body to natural light, as this helps to stave off depression, which is especially prominent during the shorter, darker days. So how do you get out in the cold safely and effectively?

 

1. Map Your Route: Andrew Kastor, a running coach in Mammoth Lakes, California, notes that your first priority when planning a winter route should be making sure you’ll have a stable, safe footing. Make sure roads you run down are well-lit, so that you can spot for black ice. Tracey Martinson of Running Club North recommends choosing a loop in your area that you can repeat as many times as you want, so you’ll be close to home in case you get tired, wet or slip on the ice.

 

2. Warm Up Wisely: Olympian Jeff Galloway, co-author of A Woman’s Guide to Running, advises that you walk around or jog in place indoors for five minutes before any workout. Health and wellness writer Corinne Garcia adds, ‘When you head out, give your body time to adjust to the conditions by taking 30-second breaks every few minutes for the first 10 minutes.’

 

3. Take Cover: Garcia warns, ‘Try to avoid open roads and paths near water.’ Olympian Lindsey Anderson, assistant track and cross-country coach at Weber State University, points out, ‘Tree-lined trails and city blocks with tall buildings can help protect you from biting winds and snow flurries.’

 

4. Don’t Cool Down Too Much: ‘To avoid getting too chilled during your cool down, keep it brief,’ says Garcia. ‘Slow your pace for three to four minutes, then go inside to stretch. Take off extra layers and keep moving for another five to 10 minutes before showering.’

 

5. Start Small: Martinson asserts, ‘It’s better to underestimate your ability in the cold,’ and Burch comments that easing into cold-weather exercise can also help your airways acclimate. If you normally do four miles in the summer, start with two, and try wrapping a scarf around your nose and mouth to warm the air before you breathe it in.

 

6. Drink Plenty: Burch warns that a lot of people give little thought to staying hydrated during winter weather, as you don’t see your sweat losses as clearly as you would in the summer. However, you can still sweat just as much, if not more, as you would in hot weather, so remember to hydrate and put your bottle under your layers to help keep it from freezing.

Categories: body, exercising outside, hydration, minutes, nbsp, Warm-Up, weather, winter, Winter Weather

Making the Transition From Gym to a Holiday Party

However you have been celebrating the festive season, the chances are that December brought you your fair share of holiday parties. Whether it was an office party, a neighbourhood get together, a school party, a family reunion or an exciting event on New Year’s Eve, your social calendar is bound to be bursting at the seams at this time of year.

 

Whilst this is all very fun, it is not beneficial for your wellness and wellbeing, and when January rolls around, you are likely to find that you have gained weight and that your fitness levels have dropped. If you can keep on top of your gymming as well as your social obligations, you will be all the happier as you start the new year.

 

It is tricky to fit in a workout when you are so busy – but not impossible. One of the best things that you can do is to make sure you plan well in advance (it really is true what they say – that if you fail to plan you plan to fail).

 

Plan not only when to visit the gym but what you are going to do when you get there. That means pinning down in exact detail what you are going to do – such as going on the treadmill for 10 minutes, walking on the stairmaster for 20 minutes or doing 30 squats. Make sure you have a calendar that lists your social engagements and then work out how you are going to fit various visits to the gym and workouts in between these.

 

Always keep a gym bag in the boot of your car, too, because this means that when you find a window of time, you are able to start working out straight away. Your bag should contain a change of clothes and your workout shoes so that you have no excuse not to go to the gym whenever the opportunity arises.

Categories: gym, holiday, minutes, nbsp, Party, social, year, year nbsp

Are You Forgetting FITT? The Workout Mistakes You Could Be Making

There’s more to working out than simply working hard – there are certain factors that many people overlook that could lead to a less than effective exercise regime. When you’re attempting to get in shape, there are four fitness factors you should take into account: Frequency, Intensity, Type and Time.

Frequency

In order to really reap the rewards, exercise is something you should ideally do every day. But the frequency of your exercise sessions really depends on the type of workout you do. If you’re bodybuilding, using your muscles too often will cause muscle damage – you really need to take a break between each day you workout. If you perform high-intensity exercises, experts recommend taking at least one day of rest in between, or two if you’re really pushing yourself with low-rep, high-weight exercises. If your workout is aerobic, this differs – you should do some form of aerobic exercise every day in order to maintain good cardiovascular health. Intense aerobic exercises such as sprinting should be done every two to three days, to give your muscles some time to recover. But low-intensity and steady-state aerobics can be done daily without any harm to the muscles. This is the same for other exercises such as yoga, dance and martial arts.

Intensity

How intense should your workouts be? There are benefits to different intensities, depending on what effects you’re looking for? Low intensity exercises, with 60 to 70 per cent of max heart rate, are great for weight loss and cardiovascular conditioning. At 60 to 70 per cent of max heart rate, your body will be burning fat, using energy and pumping blood at a steady rate – you won’t be exhausted, but you will start seeing results. Most people can usually go around 30 to 60 minutes every day at this level without any problems. Once you pass 70 per cent of your max heart rate, your body begins to feel it. You won’t be able to do daily workouts if you’re working to this level, as your body needs time to recover from the effects.

Your average workout time should be in the region of around 20 to 30 minutes, but certainly no more than 60 minutes, and you shouldn’t exceed more than three to five workouts a week. Between 85 and 95 per cent of your max heart rate is considered high intensity and is perfect for weight loss, as it burns a lot of energy in a short space of time. Athletes, such as marathon runners and triathletes, work at this level in order to improve their performance. You won’t be able to work out longer than 20 minutes at this rate, and you should allow plenty of rest in between. You should never reach 100 per cent of your max heart rate, as it’s too much for your heart and body to take.

Type

The type of exercise you undertake depends on your goals. If you want to get into shape, you should aim for high intensity training, such as HIIT and CrossFit. Low-intensity exercises are great, but if you want to lose weight then you need to combine this with weight training. Building muscles can be done with strength training, with aerobics workouts thrown into the mix every day. If you’re older, you should approach exercise differently – focus more on the low impact exercises, such as yoga, swimming or moderate weightlifting.

Time

Along with the intensity of your workout, you should consider how long you spend exercising – the two go hand in hand. Low intensity workouts can be done for up to 40 to 60 minutes a day. Moderate intensity levels should only be performed for around 30 minutes, and you shouldn’t train for longer than 20 minutes at high intensity.

Categories: exercise, exercises, fitness, Fitness mistakes, Heart Rate, high intensity, intensity, intensity exercises, max heart, minutes, rate, Weight Loss

First Time Sex – How to Make Sure it Goes Well

Having sex for the first time can be a nervwracking experience. You may worry that your sexual prowess will not match up to expectations, and your emotional wellness and wellbeing can be shaken by the idea that you may prove to be a disappointment between the sheets.

 

The pressure is particularly piled on when you read studies, such as a recent one conducted by a sex therapist, which says that most women consider first-time sex to be an indicator of how the relationship will progress.

 

There are plenty of things that you can do to make sure that everything goes well when in the sack with a new partner for the first time.

 

First of all, don’t forget about kissing. Women like the sensuality of kissing, and it also serves to reassure them that you are not simply interested in sex. Most women would not consider sex that was not precluded by a kissing session, and almost two thirds of women have reportedly ended a relationship because the kissing failed to live up to expectations, too. Don’t be a sloppy kisser – lightly tracer her lips with your tongue and alternate soft kisses with gently sucking on her lips.

 

When you are in bed, make sure you spend a good length of time on the upper regions of the body, before descending to anything southerly. Spend at least 15 minutes gently kissing and caressing her upper body before moving down. Most women need at least eight minutes before they are ready for direct clitoral stimulation, so double this to be on the safe side and then you can be sure that she’s ready for it.

 

If you receive the right encouragement, try out your oral skills too. Most women reported in a poll that they were happy for men to do oral sex during their first time in bed – and if you do it right it will reflect well on you.

Categories: Bed, first, kissing, minutes, nbsp, Sex, time, time sex, Women

The Absolute Best 30-Minute Boot Camp Workout

There is an increasing popularity of the so-called ‘boot camp’ workout. There isn’t necessarily a specific way of pinning down exactly what a boot camp workout really is, but generally it will be a fitness regimen that is supposedly based around techniques used by those in the military to stay in shape so that they are adequately prepared for combat with enemies. This sort of ‘hard’ training is touted as the ideal way to lose weight or tone up for those people who have always felt like they need to drop a few pounds. But with so many supposed ‘boot camp’ workouts around, how do you which one is the right one that will really stand and deliver?

 

Ken Weichert, master fitness trainer for the U.S. Army has created a system that could potentially be the perfect system for staying in shape or slimming down. His plan allows you to burn off fat and build muscle with this cardio and strength workout that does not require any sort of special equipment. The plan encourages the idea of short but intense workout sessions including cardio intervals, full-body strength workouts and some extra moves for your abs in order to get the payoff you’re looking for. It’s the perfect way to slim down, tone up your muscles and tighten your stomach.

 

To get the full effect of the workout doing the business for you, it’s vital that you follow the proceeding steps so as to maximise the amount you get out for the effort that you have put in. You need to complete the circuit of the workout, which will take approximately ten minutes. To get the best out of it you should do it three times. This means you’ll be getting a fantastic workout for your body that takes just 30 minutes out of your day.

 

The first aspect of the workout is a short period of skipping without a rope. Simply stand as if you are going to be skipping, but do not hold a rope in your hands. Failure to execute this precise aspect of the move correctly will result in you skipping with a rope. Jump up and down on the spot while rotating your arms and shoulders. Continue this at a level of high intensity for around a minute and a half. Next you’ll move on to squats.

 

To perform a squat you must stand with your feet a shoulder width apart and, keeping your back straight, bend down as if you are sitting on a chair. Then you must slowly return to the standing position. Do this for two minutes before moving on the next move, which is the lunge.

 

Once again start with your feet a shoulder width apart and your hands on your hips, then broadly step forward with one foot. As you do this you should bend the other leg downwards, as if you are trying to take one long step. Repeat this with both legs for a minute. Next you must move on to crunches, which you must do for the remainder of the ten minutes.

 

Then it is the time for you to take a break for a couple of minutes. While this might seem pointless, it gives your body time to recover so that you have the strength and energy to do the next set of exercises properly. You then repeat this whole routine twice more. So this routine  every single day and it won’t be long until you stay seeing real progress in your life and you’ll understand why you have been going through with it.

Categories: 30-minute, boot, boot camp, camp, camp workout, minutes, nbsp, shape, shoulder width, Workout

Weight Loss Secrets You Need To Know About

Everyone has dieted at some point or another in a bid to lose a few extra pounds, but it’s not always as easy as simply cutting out sweets and meeting your goal weight. If you want to shift that last bit of weight and can’t find a way to do so, these tricks might be of use to you.

Walk more

Walk for the same amount of time at the same intensity each day and your body will get bored; not only that but it will also stop seeing results. You need to throw in a little variety in order to keep your muscles guessing, so try jogging for a minute for every five minutes of walking you do. Likewise, for every five minutes of cycling you do, you should shift into a higher gear and cycle at a faster pace for one minute. You’ll burn more calories in the same amount of time and see results more quickly.

Fidget

It may seem like something you don’t want to encourage, but studies show that people who drum their fingers or bounce their knees burn around 500 calories more a day. That adds  up to around 0.5kg a week, all from fidgeting!

Use a squeeze ball

They’re inexpensive and easy to carry around, making squeeze balls a great way to burn extra calories during the day. You’ll build up muscles in your hand, and any muscle burns a lot of calories, regardless of where it is.

Don’t Starve Yourself

It may seem counterproductive to eat when you’re trying to cut out calories, but if you starve yourself you won’t see the results you want. In fact, the opposite will happen – you won’t have any energy and your body will cling to whatever fat it can in a bid to sustain your organs. You need to ensure you eat regularly to keep your metabolism working overtime and to keep plenty of energy in reserve for your workout sessions.

Drink plenty of water

German researchers found that five half litre bottles of water were required in order to kick-start your metabolism so that you burn more calories. Within ten minutes of drinking the water, the metabolism went into overdrive and remained high for another 30 to 40 minutes.

Eat hot peppers

Spicy foods are not only tasty but they’re also great for increasing your metabolism. Specialise grocers and even many supermarkets now stock all different kinds of peppers, so why not buy a different variety each week to add a little fire to your diet and kick-start the calorie-burning effect they have on the body. You can add them to soups, stir fries and curries.

Exercise outdoors

It’s a combination of fresh air, the sunshine and the change of scenery, but exercising outdoors completely changes your motivation. You’ll find that you run faster and work harder than you would in the gym.

Eat regular meals each day

You may think that eating less is the way to go, but actually you need to eat more regularly to keep your metabolism working hard. By eating every few hours, you can ensure that it doesn’t slow down between meals. A ‘meal’ can be as small as a cup of soup or a sandwich.

Sip a cup of coffee

Studies have found that the caffeine in coffee can increase the rate at which your body burns calories, but you shouldn’t order a calorie-laden frappucino. Opt for a simple coffee, and skip the espresso if it means you’re lying awake at night.

Categories: body, burn, calories, diet, Metabolism, metabolism working, minutes, Tips, Weight Loss

Workplace Wellness With These Fitness Tips

Everyone has the best intentions when it comes to working out, but most people find that they don’t have the time when all the work and social commitments are out of the way. So how about combining the two? We spend such a long time at work each week that it makes sense to work out as best we can within those timeframes. You may not get as good of a workout as you would at the gym, but it will pad out some of those gaps that your working week creates. Ideally, any workout programme would include the following: aerobic activity, strengthening activities and flexibility exercises. The aerobic activity works on your heart rate and breathing, to improve your heart and lung health. Swimming, cycling and running all work this area of your body. Strengthening exercises involve weights and build your muscle mass – they not only increase your strength but also tone your body. Flexibility exercises, such as stretching, relax your body and lower your risk of injury. Best of all, you don’t need any equipment to stretch!

The current guidelines state that adults should get around 30 minutes of moderate exercise five days each week. The best way to check you’re on track is a pedometer – it tracks your progress and it’s small enough that you can carry it around with your at work discreetly. The best thing you need to remember is that your 30 minutes can be done over the course of the day, making it even easier to achieve during the working day. Why not go for a 15 minutes walk on your lunch break and then top it up with the rest of the day. Challenge yourself to 10,000 steps a day (which equates to around 30 minutes) then up your game when that becomes easy. We all get up to grab a drink, chat to colleagues and go to different departments every day, so why not track how much you’re moving? It will motivate you to do more when you see how much you’re doing each day, and you’ll feel confident of your ability to meet your own challenges.

Strength exercises may seem more difficult to achieve at work but the best way to do it is to buy a resistance ball, which will tone up your torso and improve the ergonomics of your workspace. Simple upper and lower body exercises can be done with this piece of equipment, and only takes around 15 minutes – easy to do on your coffee break without interrupting the rest of your work day. Lastly, stretching is the last component of your workout and helps to create a balanced exercise programme. You should work on the areas that are prone to work-related injuries, such as your back and posture. Resistance bands can help with this portion of the programme, helping you to work your chest, inner and outer thigh, hamstrings, hips and quadriceps. You should try to stretch each day, but a minimum of three times a week is a great start. If you want to stay injury-free, you need to ensure that your workspace is ergonomic. This means looking at the distance you sit from your computer screen, the way your hand sits on the mouse and keyboard, and the type of chair you sit on. With these considerations and three inexpensive pieces of equipment, you can create a makeshift gym from your workspace and help to tone up and get fit in no time.

Categories: aerobic activity, body, exercise, exercises, fitness, flexibility exercises, minutes, week, work, workplace

Exercise or Sexercise? Which Do Most Women Prefer?

A recent survey has shown that – understandably – around 76 percent of women would rather have a sexual workout than an actual workout at the gym, especially when they are feeling tired. This was reported in the Daily Mail recently.

 

The survey showed that women valued their sexual wellness and wellbeing above any fitness goals, but that when the two were linked together, a fantastic combination could be created. Women were far more likely to say yes to a sex session if they thought that it was likely to help them to lose weight, and were also far more keen to carry out household chores if they thought that they burned a considerable number of calories.

 

Sex is more appealing to most women than walking or running on a treadmill down at the gym, and of course there are financial benefits to not attending a gym, too. It is thought that expensive gym membership fees are a big part of the reason why many women are keen to find alternative ways to exercise.

 

Even women who do have gym memberships still agree that they would far rather work out between the sheets in the evening rather than slogging it out in the gym, even if they happen to be feeling tired.

 

Kerry McCloskey, a leading sexpert, has even claimed recently that 30 minutes of sex can burn up to 350 calories, depending on how ‘active’ your session is. Around 50 minutes of kissing (if you can sustain it for that long!) also burns off around 200 calories, according to the survey. At the same time, doing household chores such as mopping the floor or vacuuming for around 30 minutes a day can also burn off around 120 calories every day.

 

Sexual exercise also has other benefits as well, of course, as it can boost cardio health, help to ease depression, reduce stress, provide relief from pain and could even extend your life.

Categories: calories, chores, exercise, feeling tired, household chores, minutes, nbsp, Sex, sexual, Women

Wish to Maintain Your Weight? Try These Quick 10 Minute Tips

Ten minutes may not be a lot of time, but it could be all the time you need to see great results on your body and weight loss. One of the most common reasons people give for not being able to lose weight is a lack of time, so what if you could see results from just a short burst of energy and planning each day? If you don’t give yourself to plan healthy meals or fit in an effective physical workout, you won’t be able to find quick alternatives that work for you. The range of choice diminishes with a lack of pre-thought, meaning you’ll have to rely on fast food, frozen ready meals and limited exercise – none of which are contributions that result in great weight loss success. Here are some tips that could really see you stick to and benefit from your weight loss plan, and all you need to provide is ten minutes of your time.

At work

Instead of making that cup of coffee on your elevenses, why not take a walk around the block? Ten minutes of brisk walking is a great form of exercise that often gets overlooked because it seems too simple. But you’re building up your breathing pace, getting your heart rate up and getting your limbs moving is a fantastic combination – better yet, it burns some of those excess calories! You can easily burn 50 calories from one, ten-minute session. As a result of your efforts, you’ll also be treated to a stronger cardiovascular system and better circulation, which will help you achieve better health and weight loss in the long term. It makes a great alternative to that caffeine hit, which offers nothing more than an artificial hit of adrenaline and a spike in your blood sugars.

At home

There are many action steps you can take in ten minutes to achieve better eating habits later on. For example, you can plan your meals for the coming week so that you know you have something nutritious and healthy for each meal. If you’d rather be a little more practical, you could make your lunch for the following day – something low-fat, healthy and good for you instead of a fast food alternative from the local coffee shop. Taking ten minutes out of the day to set the groundwork for your eating plan throughout the week could make a massive difference to your weight loss success. Try using a ten minute window in your evening to sketch out a healthy eating plan, with healthy snacks included, and see what a difference it makes to your weight loss regime over time.

Anywhere

If you want a luxurious full-body stretch that will really make you feel good, ten minutes is plenty of time. It will also help you get to your weight loss target faster and more efficiently. It may not burn many calories but it has a number of benefits to your health. You build elasticity when you stretch that can mean you achieve more in strength training or cardiovascular activity. Studies have shown that it can also promote relaxation which can lower the levels of cortisol – a stress hormone that can lead to weight gain, particularly around your waist. It can also boost your metabolism to help you lose weight more effectively. With this in mind, its a wonder we don’t stretch more! It can be done anywhere, is free and could be the trigger for faster weight loss.

Categories: diet, fitness, Healthy, Lose weight, loss, loss success, minutes, time, weight, Weight Loss

The Secret to Making Your Skin Beautiful in Five Minutes

If, like many of us, you have been guilty of neglecting the wellness of your skin, you might feel that it’s going to be a long and difficult process to put any kind of anti-aging routine into place. Fortunately, that is not the case. It is actually possible to take just five minutes per day to get your skin looking fantastic, and this will boost your confidence and wellbeing in all kinds of areas of life.

 

First of all – exfoliate. To make this super quick, you can use an instant exfoliating cleansing wipe or pad that you can buy from most supermarkets. This will gently remove the dead skin cells and leave your face feeling perfectly smooth.

 

You should also make sure that you use a cleaners that doesn’t add any oil or moisturiser to your skin, but that ideally does contain glycolic or salicylic acid to help stop any acne breakouts in their tracks. You can even try a gently sulphate-free cleansing cloth to iron out wrinkles.

 

Be especially careful if you have eczema, rosacea or any other type of inflammatory skin condition, as these can make your skin flare up. Look out for products containing aloe vera or cucumber as they can help to reduce your skin’s inflammation.

 

You could also look into applying a daily face mask, which come in ready-made packs. This only needs to go onto your skin for two minutes, and can contain gentle products to help hydrate your skin. You should look out for moisturising ones that contain anti-oxidants and vitamin c, as well as peptides and retinol.

 

When you take off the mask, make sure that you have rinsed your face completely, or it can become irritating to your skin.

 

Make sure that you finish off with a moisturiser that has an SPF of at least 30 and ideally much higher to protect you from sun exposure.

Categories: face, five, gently, minutes, nbsp, skin

No Time for Exercise in Your Daily Routine? Get Creative!

Yes, you want to lose weight and look out for your wellbeing, but who has the time? Between work, family and having some sort of a social life, getting to the gym is a near-impossible addition to your hectic calendar (not to mention being too expensive and unappealing for most of us!). However, there are – thank God – loads of creative ways you can lose calories without setting foot inside a sweaty gym.

 

1. Laughing it off – According to researchers from Vanderbilt University Medical Centre, ‘Ten to 15 minutes of laughter could increase energy expenditure by 10 to 40 calories per day, which could translate into about four pounds a year.’

 

2. Workplace walks – Not only can a stroll around the office be the perfect break when you’re having a stressful day, but wandering for 10 minutes at a slow pace can burn 40 calories. You can also burn more by buying your lunch off site – so you have to walk further to get it – or taking the stairs more and parking further away from the office.

 

3. Calorie chores – Vacuuming for 20-25 minutes gives your upper body a good workout, to the tune of burning 70 calories. 20 minutes of sweeping can get rid of another 80 calories, while you can also get that blood pumping by dusting or scrubbing the tub. If you’re doing laundry, carrying loads up and down the stairs can provide an extra calorie-burning opportunity, especially if you have to take them to your local Laundromat.

 

4. The great outdoors – Developing your green fingers will also help you to tone your shoulders and upper arms. 20 minutes of raking or general gardening will help to burn 80 calories, but if you really want to burn it off, crack out the lawn mower; 45 minutes will help you lose 200 calories.

 

5. Parenting tips – If your kids are getting in the way of your exercise regime, make them part of it! The Centres for Disease Control and Prevention recommends ‘at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking, during and after pregnancy,’ so grab the buggy and take baby out for a stroll. Plus, walking your kids to school will help to teach them to be healthy while you all burn calories together.

Categories: burn, calories, chores, gardening, Lose, minutes, nbsp, Weight Loss

Run, Fatboy, Run: How to Go from Couch Potato to Runner

You see them everywhere; outside your office window, at the beach, driving the kids to school – runners. They’re toned, they’re focused, they’re a little bit cool but, most importantly of all, they could be you. Why sit there and loathe the beautiful runners out there, when you could be one of them. There are many health benefits to running; it’s free, burns more calories than any other mainstream exercise and you can do it anywhere. Plus, it can protect your wellbeing from a whole host of chronic illnesses, such as heart disease, type 2 diabetes and stroke. Moreover, it can raise your fitness levels and give your emotional wellness a boost – why wouldn’t you want to give it a try? Sure, at this point you may be more couch potato than fitness freak, but we’ve got a guide that can help you go from lazy to lithe in no time.

 

When you’re starting out, it’s important to visit your GP before you do anything, as your doctor can give you personalised advice if you’re recovering from injury, worried about an existing condition, or just a bit out of shape. If you’re an absolute beginner, you might want to try a few weeks of walking, so you can slowly and safely build up to doing more. Once you do start jogging or running, it’s a good idea to invest in a good pair of running shoes. Not only does wearing tired old trainers make running more uncomfortable – and therefore less appealing – but it also increases your risk of injury. Specialist running shops can assess your foot and find the right shoe for you in a vast world of different trainers, and it’s advised that you replace these every 300 miles or 482km, as the shoes’ shock absorbers weaken over time and increase you risk of injury.

 

It’s a good idea to plan your runs, working out the exact route and time you’re going to run for, and putting it in your diary. Life has a habit of getting in the way of the best of intentions, and fitness plans are the first thing to go when something else comes up. However, if you schedule in your run, and know exactly how long it’s going to take, it will be harder to let it slip your mind. Make sure this plan includes a gentle warm-up of at least five minutes, be it made up of quick walking, marching on the spot, knee lifts, side stepping or climbing stairs. You should keep your arms and shoulders relaxed when running, with your elbows bent. The best way to run is with an upright posture and a smooth running stride in which you strike the ground with the middle of your foot.

 

If you’re just starting out, walk for an amount of time that feels comfortable (anywhere from 10 to 30 minutes). If you can walk for 30 minutes easily, it’s time to include some running intervals of one to two minutes at a speed that feels comfortable. You should then increase the length of these running intervals until you can run for 30 minutes with ease. It’s recommended that adults (19+) do 150 minutes of physical activity every week, which means that five 30-minute runs can help you achieve your recommended fitness level. However, before you get to that stage, beginners should aim to get out twice a week, and you can build on this as your body adapts to the constant stimulus of training. Remember to keep things regular, as running twice a week, every week, is better than doing a lot one week, and then nothing for three. Happy running!

Categories: Couch Potato, feels comfortable, Getting Started, minutes, Running, running intervals, running shoes