Category Archives: Fitness

4 Ways to Breaking Unhealthy Habits

You might  feel overwhelmed when you decide to make some healthy changes in order to live a healthier lifestyle moving forward. This might keep you from making any changes at all. Here are some practical ways that will help you shift from your old routines successfully.

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Identify the root cause of your unhealthy habits. Bad habits start due to some reasons. Dig deep and find the cause of your bad habit. For example, you always find yourself eating junk foods  when you’re stressed at work. Finding these triggers and eliminating the triggers themselves is like taking the fast track to sustainable, lasting change.

Replace your unhealthy habits with healthy ones. This tip will help you ditch your bad habits while you build the good ones. If you’d like to ditch that nightly glass of wine because your sleep is suffering and the pounds are packing on, find something healthy to replace it with. Exchange that wine for a healthy sleepy-time tea, and enjoy better sleep as well. This also goes for reaching for a large bowl of snacks at night, try replacing it with veggies and hummus or a bowl of fruit.

Take things slow. Going cold turkey on refined sugar cold turkey might work for some, but for most of us, it will result in a relapse and possibly a binge. You can better decide to cut one sugary meal or snack from your life each week and slowly decrease your sugar intake. The same goes for healthy habits, don’t start with wanting to work-out twice a day, start with once or twice a week and build up from there.

Don’t be too hard on yourself. A small setback might cause you to give up your goal altogether but don’t let one mistake break all the progress that you made. The all or nothing approach simply does not work. Be patient with yourself and be proud of yourself. While you’re using these tips to break old habits and build new ones, it still won’t be easy, but it will finally stick this time. And, you’re worth it!


Five Things That Keep You from Having an Active Lifestyle

Staying active is important to maintain a long and healthy life. However, many hindrances prevent people from leading an active life. Here is a short list of some of those hindrances and suggestions about how to counteract them.

1) Lack of time. Busyness causes people to put physical activities to one side. Even if you’re very busy, you should not forget to exercise because it will provide stress relief  as well as other health benefits. Set aside at least half an hour each day to exercise. Find ways to be active at home or at work if you can’t go to the gym. At work, stand up and walk around whenever you can. Take the stairs instead of the elevator. At home, do chores that will keep you from sitting in front of the TV.

2) Boredom. Doing the same routines for long periods of time can become boring. Try new activities which you enjoy. Ask a family member, a friend or a co-worker to join with you in your fitness routines. Plan daily activities after school or after work, like biking, dancing or playing tennis. Get a group of people together who’d be willing to hike with you on weekends or holidays.

3) Injury. Some people stop being active after they suffer an injury that affects the bones, joints and muscles. These injuries are usually caused by overuse and faulty technique or training. Injuries can be treated through physiotherapy and clinical pilates. Read this detailed infographic from The Physiotherapy Pilates and Heath Centre for more information about these treatments.














4) Intimidation. Are you self-conscious about what others might say about your appearance? Are you worried about arriving late to an exercise class? Go to the gym during off peak hours or become active in the comfort of your own home. Hire a personal trainer who can teach you fitness routines at your house. You can also be active outdoors. Try gardening or landscaping your backyard.

5) Lack of energy. You may feel tired after completing a heavy workload or even from sleeping and doing nothing the whole day. Beat tiredness by forcing yourself to be active and break into a sweat. Sweating helps in release body toxins which cause dizziness and feelings of tiredness. Create a daily schedule which allows you to exercise before you start work. You will be surprised to find you have enough energy to carry out both your exercise routine and your work responsibilities.

An active lifestyle is truly rewarding. Don’t let any of the above-mentioned impediments stop you from being physically active and fit. Be firm with yourself and start with some simple activity you enjoy. In no time you will begin to see the great benefits of experiencing an active lifestyle.


Top 3 Reasons Why You’re Lazy

Laziness is one of the main reasons why many people are not fit and healthy. It is like a plague that robs the best out of the humankind. Some say it is a genetic disease that is passed on from one generation to another while others say it is a choice that is easy to make specifically when you’re faced against difficulties. There are at least three factors which keep people from taking action. These are distraction, procrastination and way of living.

Distraction – A distraction is anything that keeps you from being productive. Nowadays, social media is a major distraction that keep people from spending their time on meaningful tasks. Most people think that they are multi-tasking and that they’re accomplishing more with their time. But the truth is, they’re accomplishing less when multi-tasking. The brain is created to process things one at a time and so it works best when distractions are eliminated.

Procrastination is doing later or tomorrow the things which you need done today. This is an internal factor which may be caused by fear of a negative outcome or feeling insecure for one’s inability to pinpoint the best way to start with a project or task.

Way of life – Way of life or lifestyle can cause people to be lazy as well. People with weight problems are more likely to feel sleepy and tired. They find it hard to focus in order to complete a task. They also lack the energy to keep working until their tasks are completely done.



How to Prevent Backaches and Eye Strain at Work

Having a desk job is not good for the body and the eyes. It causes backaches, eyestrain and other health problems which are related to lack of bodily movements. Nonetheless, you don’t have to quit your desk job just to make sure that you remain healthy. Here are some things you can do while working in front of your computer or on your desk to keep yourself from having backaches or eyestrain.

Correct your posture. Your back must always be straight when you sit in front of your desk. Avoid looking looking down or up. This will make your neck hurt. If you’re typing away, make sure that your monitor is positioned with in your eye level. Make appropriate adjustments if it is positioned otherwise. Check out this infographic for some sitting guidelines. (Note: I don’t own this infographic. All credits to the owner/publisher.)

sitting infographic

Do some easy exercises. When you’re feeling stiff after 30 minutes or so, move away from your computer or desk and do some stretching exercises. You can do these while sitting. Exercise your arms, neck, shoulders, legs and wrists. You can download simple exercises which target these parts of the body from YouTube.

Take breaks. Medical specialists advice desk job keepers to stand up walk every 30 minutes. This will allow blood to circulate through their entire bodies. If your job doesn’t allow you take a break every half an hour, try standing up from your seat while working. This is better than sitting for long hours all through out the day.

Breathe in and breathe out. Do some breathing exercises whenever possible. These strengthen your abdominal muscles. These can be relieving especially if you’ve been sitting all day.

Take a sip of water. Drinking water consistently can make you more alert. Thus, your mind and body respond to things around you more quickly. Never go through your daily work without water by your side. Water will keep you from getting dehydrated.


Motivate Yourself to Go to the Gym with These Tips

Are you one of those people who barely visit the gym after paying for a membership? Signing up for membership is really easy but becoming an active gym member is not. There are a lot of reasons why people stop going to the gym after their first or second session. Whatever your reasons may be, these should not stop you from getting fit and getting the best out of your membership fee. Here are some tips which will help you to do so.


Wear your gym clothes. Your attire for the day can directly affect your attitude. If you’re in workout clothes, it will be easier to condition your mind and body to exercise. Some people are more motivated to go to the gym when they have new workout clothes. Try whether this trick will work for you.

Create a reward system. Reward yourself whenever you’re able to workout in the gym. Your reward could be food or a movie date with friends. Is there a gadget or any item which you want to buy? Buy it only after you have completed xxx trips to the gym. This can motivated you to get up every morning with much excitement to work out.

Do a reality check. This includes your finances and your health. How much have you already spent for your gym membership, workout clothes and shoes and bills concerning your health? Wouldn’t it be a waste of money if you don’t use your workout attire and if you don’t get the most out of your gym membership? Think of the things that you’re unable to do at home or at work because of your health and weight problems. Do the latter prevent you from earning more or from enjoying life? If they do, going to the gym regularly will be very beneficial for you. So, get yourself motivated to go to the gym daily.

Tips and Tricks on Taking a Walk

Leisurely walks are becoming rare today as more and more people are getting caught up in a fast-paced environment. Oftentimes, people walk only from their homes to their destination when means of transportation are not available. Some intentionally go out for a walk to sweat and shed off their extra weight.

Walking leisurely is a good way to relax and to commune with your surroundings. Ancient men and women engage in it not only for its health benefits; but also for its psychological and spiritual rewards. Keen to know the art of walking? Here are some tips that will help you enjoy every moment of your walk.walks

Go slow. By walking slowly, you will notice that you’re resisting your natural tendency to walk quickly. This allows you to be patient and to take the time to notice everything around you. If you’re unable to walk slowly, bring an elderly relative along. Walk at his or her pace.

Loosen up. Relax your body. Let your arms hang and swing freely. Stick your chest out and breathe in and breathe out continuously. As you walk, let all your body weight rest on one foot before shifting it to the other foot.

Enjoy your surroundings. Redirect your focus from your feet to the things and people around you. You can also look up in the sky. You’ll be able to walk a lot slower as you notice everything around you. This is a good way to ease worries off your mind.

Try not to follow a route. Wander around and don’t keep track of the time. Discover new places. Just make sure that you can find your way back home.

Boxing Routine Training You Can Try at Home

Contrary to popular belief, you don’t need to go to the gym or buy expensive pieces of gym equipment just to be in shape. All you need is the right motivation to be fit and knowledge of effective exercises that can help in your weight management goals. One of these exercises is boxing which you can practice in the comfort of your own home.

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Three rounds of push-ups, sit-ups and stretching would also keep your body in top shape for this workout. No equipment is needed here just your body and the motivation to complete each round as it could be very challenging especially for beginners. Sit-ups and stretching strengthens the core – your abdomen – while fats are being removed from it. To avoid injuries while doing push-ups, ensure that your body is straight for the ankles to the shoulders. It is easier to lift your entire weight this way too.

There are four basic punches: cross, jabs, hooks and the upper cut. In a jab, your lead or dominant hand is used to make straight and quick punches. And as you jab, you will experience an automatic clockwise turn in the torso and hips. The cross is the opposite of a jab in the sense that it uses your rear hand to make a punch. The upper cut is a rising punch which is also performed with your rear hand. Lastly, the hook is a punch that targets the head in a semi-circular motion.

Once you know the different punches you can move into shadow boxing. Simply stand in a well-lit room. Position yourself in front of a wall where you can see your shadow. Treat your shadow as your opponent. Keep on punching and changing your stance as you would in an actual fight. Or you could imagine an opponent standing in front of you while throwing punches in the air.