Planning Your Own Workout Program: The Basics

When it comes to getting fit or losing weight, having a long-term workout program planned out for months at a time, with goals to achieve along the way, will help you to stick with it. To come up with your program, you need to start with the basics to come up with something that suits your needs.

 

Are you trying to lose weight? Are you trying to improve your overall fitness? Are you trying to tone or to bulk up? Having a clear grasp of what you’re aiming to do in the long-run will help to guide your plan and keep you motivated too.

 

Now it's time to think about how often you will work out. If you’re new to workout programs, or are not particularly fit, you may need to go easy to start with. Plan to do some light training on one or two days each week until you start getting used to physical exertion and recovery. Too much too soon could be overwhelming and put you off.

 

After easing yourself in, you can increase the intensity of the workout and add an extra one or two workout days to your program. Try for three days each week, or maybe four if you’re feeling really energetic. However, it’s as important to include rest and recovery days in your schedule as it is to include workout days.

 

The amount of time you allow for a workout session will dictate the variety and kinds of exercise you can carry out. For lots of variety, you’ll need a longer session, and for endurance exercise you’ll also need more time.

 

You need to have an idea of the exercises you need to do in your program. Think about which areas of your body you’d like to focus on the most. Do you want to drop weight off your stomach? Do you want to increase the endurance in your legs? Perhaps you want to bulk up your biceps? You can plan each session with these focal points in mind. 

 

Build your program up bit by bit. Start off by deciding on your general aims, then figure out how much time you’ll have available or want to spend exercising. With a range of possible exercises in mind, plan what you’d like to cover in each session. See if you can cover everything in a one- or two-week exercise cycle.

 

After you’ve begun the actual workouts, you’ll have a better idea of which exercises work for you, and how long it all takes. You can then adjust your program to match what you learn. With this knowledge, you can then set yourself longer-term goals – like increasing the number of reps or sets you do in a session, or running further in the same amount of time.

5 Of The Healthiest Fruits And Vegetables: What Makes Them So Important?

“We are what we eat”, or so the saying goes. Different foods help our bodies to grow, to heal, and to keep the immune system running properly. More than that, they stop our bodies from falling apart: the absence of many different nutrients can lead to various physical ailments. It’s really important to eat healthily, so let’s look at five of the best fruits and vegetables to include in your diet.

 

Broccoli: Green vegetables are widely considered among the healthiest foods we can eat, and broccoli is definitely one of the most nutrient-rich green vegetables. It’s a great source of vitamins C and K, as well as folate, vitamin B and fiber. In addition, it contains potassium, vitamins B1, B2, B3, B5 and B6, protein and calcium.

 

Broccoli can assist in lowering cholesterol levels which improves cardiovascular health. It supports the body’s detoxification system, aids vitamin D uptake and may also reduce our susceptibility to certain allergies.

 

Blueberries: Blueberries have a low glycemic index (GI) which means they have a low impact on our blood sugar levels., so you won’t get a sugar rush from eating blueberries. Eating foods with a low glycemic index is also believed to reduce the risk of developing type-II diabetes as well as coronary heart disease.

 

Blueberries are also a very rich source of antioxidants, which are thought to help reduce the risk of developing cancer. They are a good source of vitamin K, manganese and vitamin C too, placing them high on the nutrient-density scale.

 

Spinach: Spinach is one of the best green vegetables for your health. It contains a huge quantity of nutrients, and offers several specific health benefits.  Among the most concentrated nutrients are magnesium, folate, iron, potassium, calcium, vitamin E, protein and zinc.

 

Spinach may help reduce the risk of developing aggressive prostate cancer. It’s also an anti-inflammatory, meaning it may help reduce our susceptibility to allergies. The vitamin K, magnesium and calcium content of spinach is good for maintaining healthy bones and there are also antioxidants in spinach that help remove harmful free radicals from the body.

 

Peas: Green peas are another fantastic source of nutrients. They contain a huge range of nutrients in high quantities, including manganese, fiber, vitamin K and C, phosphorus, protein, copper, iron and zinc.

 

Peas can help to regulate blood sugar levels thanks to their fiber and protein content. Fiber and protein slow down the pace of digestion, which also means that carbohydrates are digested more slowly too. Peas are also known to reduce the chance of developing cardiovascular disease and to help protect against stomach cancer.

 

Apples: Apples are a fantastic source of fiber which helps promote a healthy digestive system. This also aids in the regulation of blood sugar levels. They are also a great source of vitamin C. Although apples aren’t as nutrient-rich as some other fruits and vegetables, they are thought to have both anti-cancer and anti-asthma properties. In addition, they’re good for cardiovascular health.

 

Free Weight Loss Tips: What You'll Need To Get Started On Your Goal

When it comes to free weight loss tips, it's not the "magic cures" that you should pay attention to, it's the real, solid advice that will set you on a healthy track for the rest of your life. And when you're starting a new weight loss goal, anything that'll make things easier on yourself is worth trying. With that in mind, here are 5 steps you should take at the start of your weight loss journey.

 

1) Buy A Scale: This is the first of the free weight loss tips and it's a very important one. You'll need to keep a scale not only to keep track of your weight, but also scales for the kitchen to weigh out proper portions of food. Many of us overeat when we don't strictly measure our portions!

 

2) Find Support: If you can find an exercise and/ or dieting buddy then you'll have support to continue even when things are at their most difficult. Studies show that dieting alongside someone else makes it a lot easier to meet your targets and set up healthy new habits. If there really isn't anyone who wants to join you, one of the best free weight loss tips is to at least confide in others and share specific goals that will keep yourself accountable.

 

3) Get A Notepad: You need a notepad to note down the foods you're eating, and even the exercises you're doing if that helps. Although it can be tedious, knowing exactly what goes into your body helps you to improve things little by little. You can also use your notepad as a place to vent if you're feeling frustrated, and to reinforce your goals to help motivate you to continue.

 

4) Go Through Your Cabinets: If you're going to be dieting then you don't want to have temptation all around you in your home. So go through all your cabinets and get rid of food that will lead you astray and won't serve you well. Then go shopping and buy plenty of healthy snacks, like fruit, that you can have on hand whenever you're feeling peckish.

 

5) Choose An Exercise Program: Now that you've got everything else sorted, it's time to work out the kind of exercise you want to do. Although you'll have to make sacrifices and sometimes do things you won't enjoy, you can cater your exercise to what feels best for you. This could mean starting by walking every day, or running x amount of miles on the treadmill. Whatever you do, make sure you put it into a solid plan!

FitFlop Women's Toning Flip Flop Review: Do They Really Work?

First came the toning sneakers, now come the toning flip flops for summer! And the FitFlop brand are taking the world by storm right now. But how does the FitFlop Women's Toning Flip Flop really "shape up" when you look at the evidence?

 

What To Look For In Toning Flip Flops

 

1) Style: The premise behind the FitFlop is that you will benefit more from everyday activities like walking. This doesn't mean you want to look like you're kitted out to go to the gym all day every day, though, so you want your toning flip flops to look stylish. 

 

2) Comfort: Next, your toning flip flops have to be comfortable. If not, you're not going to wear them, and you're not going to benefit!

 

3) Fitness Benefits: The main point of these flip flops is that they need to be well designed to help you improve your fitness.

 

Features Of FitFlop Women's Toning Flip Flop

 

• Styles: FitFlops come in a huge number of styles including metallic leather, sequins, suede and rhinestones.
• Color: Each style can be purchased in a variety of different colors.
• Sizes: FitFlops are available in US sizes 5-11.
• Design: They are made with EVA foam to create a "destabilizing effect".
• Benefits: They can help to improve leg, calf and gluteal muscle activity and posture.

 

What Customers Are Saying About FitFlop Women's Toning Flip Flop

 

FitFlops have been some of the best-selling shoes for months now. Customers aren't just buying them to improve their fitness and lose weight, they're buying them because they're extremely comfortable and stylish at the same time. Reviews are generally very positive!

 

Any Complaints?

 

Unfortunately, FitFlop Women's Toning Flip Flops are only being sold in whole sizes. If you usually wear a half size then the manufacturers recommend that you choose the smaller of the two sizes. Aside from this, customers have noticed that some styles of the shoe are a little narrow and may not be suitable for those with wide feet. And, due to the height of the FitFlop, they're not suitable for all terrain walking.

 

Can Toning Flip Flops Really Work?

 

If you're looking for a shoe to help you tone up and lose weight, this this is the big question and probably the biggest consideration for your purchase. Like other brands of toning footwear, the FitFlop Women's Toning Flip Flops is made using EVA foam that creates a "destabilizing effect" as you walk. In other words, they won't work miracles, but they will rock back and forth while you're wearing them to help keep your muscles more active as you walk, helping you to tone up quicker than you would normally.

 

The experts are firmly divided when it comes to toning footwear, with many arguing that it's simply the extra walking you're doing that makes the difference in your fitness efforts. However, many happy customers have reported feeling extra tired and achey after using these shoes with their normal workouts. The design of the shoe can help you walk the "right way" i.e. the most effective way for making the most of those muscles!

 

It really is up to you whether you think it's worth giving the FitFlop Women's Toning Flip Flop a try. Many happy women swear by these shoes, but you'll only see results if you put some effort in!

 

5 Simple, Safe And Natural Ways To Boost Your Energy Levels

 

Our increasingly busy lifestyles both in and out of work are placing more demands on us than ever. All of this extra strain can really wear us out, and people are complaining of low energy levels in ever-growing numbers. 

 

If you’re one of the many people who feel affected by low energy levels, then no doubt you’ll be wondering if there’s anything you can do to change this. Although doctors can offer medication to help with some energy level problems, there are actually natural ways of improving your energy levels that don’t require a trip to the doctor or any special drugs.

 

The following 5 ways of increasing your energy levels are all simple and natural. None of them is a guaranteed method, but there’s a good chance that by using any of these approaches you’ll experience at least some benefit.

 

1) Sleep: It might seem completely obvious, but getting enough sleep is essential to having good energy levels. What many of us now take for a good sleep is actually inadequate. Although the amount of sleep needed varies from person to person, for most the optimal amount of sleep is 8 hours. This period of sleep should be as uninterrupted as possible. There are many ways of improving the quality of your sleep which you can easily learn about through searching online.

 

2) Exercise: You might think that exercise simply tires you out, but getting regular exercise can have a profound effect on your energy levels. By taking regular exercise, you improve your physical fitness, giving you greater stamina which means you can carry out activities for longer without getting tired as quickly.

 

3) Meal Skipping: One of the worst things you can do for your energy levels is to skip meals. Your body gets its energy from the food you eat, so eating less food means having less energy. And if you really must skip a meal, make sure it’s not breakfast. By the time you wake up in the morning it will already have been a long time since you ate dinner, and skipping out breakfast only increases this. That’s a long time to go without a source of energy for your body!

 

4) Stress: Another big factor in energy levels is stress. Feeling stressed can drastically decrease your energy levels making it difficult to stay focussed or even awake. Find ways to reduce your stress and you will almost certainly see an improvement in energy. Exercise is one great way to reduce stress levels. Another useful stress-busting tip is to make lists of the things you need to do tomorrow not long before bed. It can help clear your mind of unnecessary thoughts and worries.

 

5) Eat Small: Although it’s important not to miss meals, in order to keep your energy levels at their peak it’s actually better if you don’t have 3 big meals per day… Instead, you should eat more than three meals of a smaller size throughout the day. This gives your body a steadier energy supply, preventing the yoyo-ing of energy levels that we’re all familiar with.

 

Biking Benefits: 5 Reasons Why You Should Get Out Of The Car And Onto A Bike

Do you commute every day? If so, then you and I have something in common, along with tens of millions of others. Many people choose to drive to work, while others may take a train or bus. However, few choose to cycle. But cycling could be the best choice of all, and here’s why:

 

1) Save Money: Choosing to cycle to work is pretty much guaranteed to save you money, and who isn’t looking to save money in these difficult times? Firstly, you don’t have to pay for a car in the first place. Secondly, you don’t have to pay any tax for your car. Thirdly, you don’t have to pay for fuel and, well, you get the picture. 

 

If you’re using any kind of transport other than your own two feet to get to work every day, then you’ll almost certainly save money by going on a bicycle instead.

 

2) Improve Your Health: With many of us doing little more than sitting at a computer all day while at work, exercise is becoming more and more important to living well. It’s your body that keeps you going day in and day out, so it’s important to keep it in decent shape. 

 

Cycling to work is a fantastic way to help keep your body healthy. By cycling, you’ll also eliminate the need to spend so many hours in the gym before and after work, saving you money and also time. 

 

3) Clear Your Mind: Those who exercise regularly know how good it can feel for the body, but they also know it feels good for the mind. Exercise can help clear your mind, distracting you from your worries and concerns. It’s also a known fact that cardiovascular exercise can help with mental health, reducing both anxiety and depression.

 

4) Help The Environment: Global warming scientists suggest that we could have a big problem on our hands if we don’t start to take action right now, and the best place to start is with your carbon emissions. One of the biggest sources of these emissions is car travel. By using your car less, you can directly contribute to reduced carbon emissions.

 

5) Save Time: Although cycling isn’t usually thought of as the fastest way to travel, it clearly beats walking. However, on commutes where there’s a lot of traffic, cycling can also be quicker than travel by bus or car if you don't live too far away. Even if it’s slower than your car journey, you’ll still get to work pretty quickly, and can enjoy the many other benefits listed above by doing so.

5 Healthy Breakfast Tips That'll Help You Lose Weight

If you want to lose weight, or you just want to get healthy, then breakfast should be number one on your list. Even if you're exercising every day, you could be sabotaging your plans by skipping breakfast! And, if you do eat breakfast every day, you may be choosing the wrong foods. Here are 5 healthy breakfast tips to make that first meal of the day a healthy one.

 

1) Never Skip Breakfast: This is number one on the list of healthy breakfast tips for a very good reason! You may think you're shaving calories off your day by missing breakfast, but it just leaves you more likely to snack on unhealthy foods throughout the morning. Above this, breakfast kickstarts your metabolism, making your body work harder to burn off calories from the meals you eat through the rest of the day.

 

2) Avoid Sugar: Many of us wrongly assume that all breakfast cereals are healthy. This is far from the truth: many of them are overloaded with sugar. This can lead to weight gain and energy spikes that will leave you feeling sleepy by lunch time.

 

3) Don't Drink Too Much Juice: Although fruit juice is good for you, this doesn't mean that it's free from calories. The sugar in fruit juice can cause an energy spike, so stick to a small glass and drink water to hydrate you for the day. Drinking more water has the added benefit of helping you to feel fuller and avoid snacking.

 

4) Start As You Mean To Go On: Think of breakfast as a kick-start for your day, and start with healthy foods that'll give your body the energy you need. This means avoiding fast food and fried breakfasts that'll leave you feeling sluggish at work.

 

5) Include A Few Superfoods: Superfoods are ingredients known to greatly decrease your risk of developing a range of diseases. Thankfully, many of these are perfect for breakfast. Here are a few top ingredients to get you going: oats, tea, yoghurt (low fat), berries, nuts and seeds. Even if you only have a handful of these ingredients, it's a good way to make sure you get something healthy into every day.

 

If all these healthy breakfast tips seem a little complicated for you when you frequently find yourself rushing around in the mornings, remember to plan ahead. If necessary, prepare your breakfast the night before to make it as easy as possible for you to stick to a healthy diet.

The Benefits Of Exercising: 10 Reasons Why You Should Make Fitness Your New Year's Resolution

We all know about certain benefits of exercising - above all, that it's good for us. But this isn't always enough to get us motivated into actually doing it. If you're looking for a little inspiration to get started on your new year's resolution then here are 10 reasons why exercise can improve your life.

 

1) More Energy: Although exercise in itself may be tiring, one of the major benefits of exercising is the fact that it'll ultimately leave you feeling more energized. Studies have shown that regular exercise helps to reduce fatigue.

 

2) Increase Your Mood: Every time you exercise your body will release endorphins that help to make you feel good. Exercise really will give you a natural high!

 

3) Improve Your Health: There are so many health benefits of losing weight that it's impossible to list them all here! By getting fit you'll reduce the risk of diabetes, cancer, high blood pressure, stroke, heart disease and much more.

 

4) Improve Your Appearance: If being overweight or not being toned leaves you feeling unhappy about yourself then losing weight can help you to look and feel better.

 

5) Play With Your Kids: It takes a lot of energy to keep up with your kids. By losing weight and getting fit, you'll be able to run around with them without constantly getting out of breath. This can be one of the most rewarding benefits of exercising: it helps you to enjoy life more.

 

6) Sleep Better: When you exercise more you'll start to find it easier to get a good night's rest. This adds to the energy boost that you'll get from exercise in the long term.

 

7) Increase Your Strength and Stamina: Do you find it hard to go on long walks, even though you want to? Or maybe even carrying shopping bags up the stairs is a struggle? Exercise more and you'll eventually be able to handle these activities with ease.

 

8) Reduce Stress: Exercise can hugely reduce stress levels. If you regularly suffer from stress - or even mental heath issues such as depression and anxiety - regular exercise can help to reduce your symptoms.

 

9) A Sense Of Achievement: When you start to exercise and see the improvements you're making week on week, you'll really get the feeling that you've achieved something worthwhile! 

 

10) Keep Your Independence Later In Life: The more you can exercise now, while you're still able, the more you can reduce the impact of certain health problems later in life. In short, keeping fit and healthy will help you to keep your independence as late into life as possible.

 

So how much will you need to work out to feel these benefits of exercising? That all depends on your current fitness levels. The good news is that just 30 minutes of exercise a day is enough to improve your health drastically. So what are you waiting for?!

 

A Guide To The Mental Benefits Of Running

Exercise, in general, can have many emotional benefits, but running has the most powerful impact on your mental state. If you are a runner, you know the feeling – before your run you may have felt tired or stressed about certain life events, then after your run you feel fantastic!

 

Our minds are very powerful. Our minds control our thoughts and actions, which can often influence our physical health. Of course running is a great exercise for losing weight and building your cardiovascular health, but it also has benefits to the inner essence of our being. Here's how:

 

1) Decreases Stress

 

Stress is a mental state of mind. No matter how you may hate to admit it or believe it, you do cause your own stress. When you allow the situations in life to affect you internally, you have given power to that particular situation by feeling stress.

 

Running allows you to focus more on your breathing and the scenery around you. The deep breathing soothes the feelings of fear and/or anxiety that are associated with stress. Running is like a release button to the stress that accumulates in your body.

 

2) Increases Self-Esteem

 

When you are running on a regular basis, your self-esteem slowly starts to increase. You start to feel good about yourself, whether it is the weight loss, weight maintenance, or the health benefits that you receive.

 

As you have the energy and endurance to run, it gives you a sense of needing to take care of your body, so you are less likely to eat foods that are not good for you, or partake in any unhealthy behavior. You see the benefits that running gives you, and you have a sense of pride and respect for your body.

 

3) Increases Feeling of Freedom

 

Running is a great way to feel free – free from all the challenges and obstacles that life sometimes delivers. When you are running, there is a sense of freedom. You can go where you want at the speed you want, and no one and no thoughts can hinder this freedom.

 

You automatically feel a sense of release from the demanding boss, nagging children, or pushy creditors. Even if for only a moment, you are free and in your own place of silence and calmness that is soothing to both your body and mind. Sometimes it takes physical activity to really quiet our minds – something that is not easy to achieve in modern society.

 

4) Decreases Depression

 

When you are running, your brain automatically releases beta endorphins. Beta endorphins are neurotransmitters in the brain that are affected during depression. In depression, the neurotransmitters are not firing properly, and a feeling of overall wellness is decreased.

 

This is the reason why many feel a “runners’ high” after a run. It is a complete feeling of peacefulness and happiness, as if all the problems of the day have actually disappeared.