27 October 2020

10 Benefits Of Aromatherapy Massage


By Evane Go

An aromatherapy massage is a Swedish massage therapy used for a variety of different reasons for health. This therapy uses essential oils for massage. The therapist diffuses this oil in the room or add a few drops of oil to massage lotion and applies it directly to your skin. Its purpose is to improve the physical and mental health. As the oils are highly concentrated, it must be diluted with another carrier oil or lotions. Some studies say that these oils help improve mood and alleviate anxiety and stress. You can talk with your therapist to decide which oils are best, safe and suitable for you to use. Your therapist will recommend specific essential oils based on your needs.

There are many benefits of Aromatherapy massage depending on the essential oil you use. Massaging the skin with essential oil has calming and healing benefits to the body. Following are some of the benefits of Aromatherapy Massage:

1- Improves Healing: It improves the healing of the mind and body.

2- Reduces Anxiety: Aromatherapy massage helps in decreasing anxiety levels. The massage helps release the endorphins, the body's natural painkillers, and stress-reducing hormones. Oils used during the massage also eliminate the symptoms of anxiety.

3- Headache: You can also find relief from constant headaches or migraines by Aromatherapy massage. Peppermint oil is widely used to reduce headaches and improves mood.

4- Enhances Mood: Aromatherapy has proven beneficial to improve mood. The sweet-scented essential oils when used in massage or inhaled through diffusers help enhance the mood.

5- Menstrual/PMS Relief: Aromatherapy can also be used to treat PMS physical symptoms. It is helpful for treating pain and bloating during the Menstrual cycle.

6- Preventing Dementia: Aromatherapy helps prevent Dementia, which is an age-related disease. Dementia can be found in older people. Aromatherapy improves brain function and boosts memory that can help prevent diseases.

7- Anti-Inflammatory: Aromatherapy calms the skin and body inflammation. Tea tree oil is highly effective and beneficial to treat acne, eczema, and other serious skin infections.

8- Treats Insomnia: Aromatherapy is also widely used to treat insomnia and other sleep disorders. Aromatherapy massage calms the mind and relieves all the stress and tension in the body, which helps calm the mind and induces sleep.

9- Strengthens The Immune System: Aromatherapy massage helps boost the immune system. The essential oils are anti-bacterial and anti-microbial, which are absorbed by the skin that boosts immunity.

10- Pain Relief: Aromatherapy helps reduce chronic pain like muscle pain, arthritis, joints, or tissue pain. Aromatherapy Massage can repair damaged muscle tissue and reduce pain in joints or any part of the body.

Aromatherapy has been used for centuries to improve the overall health and well-being of an individual. Essential oils used in the therapy can treat many health problems, including muscle and joint pain, anxiety, depression, skin infections, and much more. 

26 October 2020

6 Easy Ways to Fight Menstrual Cramps

Crystal D. Ruffin, MD 

Ever wondered why you get bad period cramps and your friends don’t? Period cramps are involuntary muscle contractions that occur in the uterus during menstruation. If your uterine contractions are strong, the uterus may press against blood vessels and deprive the uterus of blood and oxygen. The reduced flow of blood and oxygen causes cramping.

Some women experience menstrual cramps so painful that they are unable to continue with daily activities. The medical term for severe cramps during a period is dysmenorrhea. If you’re under the age of 30, smoke, or have never given birth, you may be at higher risk for dysmenorrhea.
Fortunately, dysmenorrhea can be minimized. Prepare for your period and reduce painful menstrual cramps by following these six helpful tips:
1. Draw a Hot Bath – Menstrual cramps occur in the lower abdomen, pelvis or back. Using a heating pad or hot water bottle on these areas can help ease pain and discomfort. Additionally, a hot bath is a great way to relieve stress and loosen tense muscles.
2. Hit the Gym – It might be the last thing you feel like doing, but exercise can actually help with cramps. The right type of exercise is a great way to relax your muscles and reduce menstrual pain. Brisk walking, swimming, yoga and light aerobics are low-impact forms of exercise that can help relieve discomfort and also provide an endorphin rush.
3. Try These Over-The-Counter Medicines – If heating pads and exercise do not help diminish cramps, relief may be found with over-the-counter pain medication. Options like ibuprofen and acetaminophen are readily accessible and are proven to reduce period pain.
4. Ask Your OBGYN About Birth Control – If over-the-counter medication does not work, birth control may be the answer. Birth control that contains estrogen and progestin helps regulate menstrual periods and subsequently decrease menstrual cramps.  It’s important to note that while most women have few problems taking birth control, some do experience side effects. Find the birth control that’s right for you by asking your health care provider.
5. Give Acupressure A Try – Also known as pressure point therapy, acupressure is the method of applying force to specific points on the body. Acupressure for menstrual pain is most beneficial when used on the abdomen, back and legs. If you’re interested in trying acupressure, here’s an easy method to follow:
  • Place your hands on your pubic bone
  • Move your hands a half-inch to each side
  • Apply pressure with your index finger for up to one minute
  • Repeat
6. Eat Anti-Inflammatory Foods – As discussed earlier in this blog, muscle contractions in the uterus play a role in menstrual cramps. If your diet is packed with anti-inflammatory foods, this may help decrease painful cramps. Here are a few of the best foods you can consume during your time of the month:
  • Ginger
  • Green Tea
  • Blueberries
  • Tomatoes
  • Avocados
  • Spinach
  • Whole Grains
  • Lentils
When to See a Doctor?
If your menstrual cramps are affecting your daily routine or last more than 3 days, you should see your health care clinician. If possible, try to keep track of your symptoms including when they start/end and how severe they are. This will help your clinician make an accurate diagnosis and recommend the best treatment plan for you.
Have you tried our tips and still have bad cramps? We can help. Find a women’s health care specialist near you.

25 October 2020

How To Cope With Your Acne Condition On A Personal Level


By Riz J. Natalie

Acne is a dreadful problem for many people. It can ruin your appearance on the outside, and it can also ruin your self-confidence on the inside. Dealing with acne on a regular basis might affect how you view your life and your perspective about others. You might start thinking that your life is not worth living or that you have the burden that is too heavy to deal with.

Before you are able to cure your acne completely, you need to be able to cope with your condition on a personal level. In other words, you should never let the suffering that you experience crush you further. You must not lose all hope for full recovery, because acne is fully treatable, and you can get your clear skin back if you are willing to do the right actions. Here are some tips to cope with your acne condition on a personal level:

1. Don't Compare Yourself With Others

Comparing yourself with others will surely put you in a weak position. When you see all those beautiful people around you, you will start to feel inferior. It is not healthy for your mind and body. In fact, you shouldn't compare yourself with others even if you don't have acne on your face. Everybody is unique. You are, so to speak, incomparable.

Rather than thinking that you are worse than others because you have some acne breakouts today, think about what you can do to improve your condition. There are lots of ways that you can do to start achieving your clear skin back. You can use other people as your motivation to change your current situation, instead of agonizing yourself by comparing yourself with them.

2. Understand The Root Cause Of Acne

In order to cope and handle acne properly, you need to know about the root cause of it. Those breakouts that you see on your face are just the symptoms of the root cause. The root cause resides within your body, and it is not external. Acne is not caused by dirt or bacteria, but instead, it is caused by the accumulation of toxins within your body.

How did you accumulate these toxins? You do it by eating junk foods on a regular basis or exposing yourself to toxic substances that are unhealthy for your body. Also, there are other factors that contribute to the accumulation of these toxins, such as lack of sleep, lack of body hygiene, stressful mind, lack of exercises, and so on.

3. Work On Eliminating The Root Cause Instead Of The Symptoms

The symptoms won't disappear completely if you don't work on eliminating the root cause of your acne. No matter how successfully you've cleared your pimples today, more breakouts will appear on your face if the root cause is still there. On the contrary, even though you don't use any skin care products, your acne breakouts will eventually disappear if you work on eliminating the root cause of your acne condition. It will not come back again.

So, it is important for you to understand about how to cope with your acne condition properly. The root cause is something that you need to eliminate first and foremost, and this process takes time. So, don't expect to achieve clear skin in just a day. It is a gradual process, and the result will be permanent if you stick with it.

23 October 2020

Four Common Causes Of Knee Pain

  By Beverleigh H Piepers

Painful knees are by far one of the most aggravating conditions for anyone who is serious about their fitness pursuits. Even if you are just a weekend warrior, getting knocked down by knee pain is never a fun time. But yet, it happens time and time again.

By understanding the common causes of knee pain, you can put your best foot forward in avoiding these issues in the future. Let's take a closer look...

1. Improper Foot Support. The first issue very likely to lead to knee pain for many is improper foot support. Now, this can come from...

  • the footwear not being suitable for the activity, or
  • new shoes, or
  • it can come from the mistake of not getting custom-made orthotics if you need them.

If you are someone who is suffering from knee pain and it has been chronic, and you know you have high arches, it might be time to get some extra support. Having supports custom-made is the best defense against knee pain for you.

2. Tight Muscles Up The Line. Another common cause of knee pain is very tight muscles up the line, meaning tight muscles in the thighs or hamstrings. When these muscles are tight, it is far more likely they will pull on the tendons and ligaments that attach in and around the knee joint. In turn, this causes pain that will not subside until those muscles are loosened up.

One reason why foam rolling is vital after each workout session is because foam rolling helps to keep those muscles looser, which in turn enables you to avoid pain.

3. Overuse Injuries. Overuse injuries are one of the most common injuries amongst active individuals and are a contributing cause of many knee injuries. Whether it is a case of too much too soon or you were not paying enough attention to getting the rest your body needed, overuse injuries will weaken tissues and eventually lead to poor knee health and discomfort.

The best thing to do here is rest - and plan your program better next time so you are getting the rest and recovery you need.

4. Improper Alignment. Finally, the last common cause of knee pain needing to be considered is improper alignment. Consider whether you may not be allowing your knee to track appropriately over your toes. If your toes are moving inward or outward of the knee joint, then this could create sheer force on your knee ligament and could lead to unwanted pain.

There you have four main reasons why your knees may be painful and what you can do to reverse the trouble. There is no question, knee pain is debilitating, but with the right approach, it is likely something you can get past.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

21 October 2020

Protein Power - What Amount Is Ideal In Order To Maximise Muscle Gains?

By Andy G

How much protein do I need each day to see results? How much protein is too much? And how many grams of protein can my body assimilate in each meal?

"The only way you're going to build muscle is by eating enough complete protein every day. Just getting calories isn't enough. If you don't eat a high-protein meal within 60-90 minutes after training, you're in essence wasting that time you spent taxing your muscles in the gym. Personally, I try to get at least 350-400 grams of protein per day in the off-season, at bodyweight of around 235 pounds." - Jason Arntz, IFBB pro bodybuilder.

"One must stay with a high-protein, moderate-carbohydrate, low-fat diet. A good rule of thumb would be to get around 50% of your calories from protein, 40% from carbohydrate and 10% from fat. This will allow you to gain quality muscle while staying fairly lean." - Chad Nicholls, a Professional Sports Nutritionist.

This is just a template; everyone's genetic make-up and metabolism is different. You have to tailor these percentages to fit your specific needs. For example, if you put on fat easily, you may have to lower the carbohydrate intake; if you stay very lean, you may have to raise carbohydrate intake.

"The guidelines we generally use are 0.67-1 gram of protein per pound of body-weight per day. That amount doesn't guarantee results; it guarantees that you're meeting your protein requirement. The results are based on your genetics and your training programme." - Kritin Reimers, Ph.D., R.D., is director of nutrition and health at Conagra Brands.

More than just how much protein, an important consideration is the quality of the protein in your foods. The higher-quality protein is found in animal sources like eggs, beef and milk. That recommendation above assumes two-thirds is from a high-quality protein. If you get a lot of your protein from breads and pastas, you'll probably require more than 1 gram per pound each day.

To answer the second question, some believe that high-protein intake stresses the kidneys, makes the body lose calcium and dehydrates you. Let's address each of those concerns. Frist, the kidney stress applies to people who have a history of kidney disease; for healthy people, it likely isn't a problem. Second, increased protein intake does increase calcium excretion in urine, but the body adapts by increasing its absorption of calcium in your food. Third, there's some obligatory urine loss, but most healthy athletes are going to drink enough fluids.

Keep in mind that focusing solely on one nutrient in a diet isn't healthy. If you're on an almost all-protein diet, you can bet you're missing out on key nutrients. If you keep a balance between carbs, protein and fat, and don't overeat as far as total calories go, your protein intake won't be excessive.

To address the third question, I don't buy the notion that your body can assimilate only so many protein grams per meal, whether it be 30 or whatever. That notion assumes it doesn't matter if I weigh 300 pounds or 120 pounds, and it doesn't matter if I just got up from watching TV. There's no sacrifice basis for those limits.

What happens is this: your body has a pool of aminos it continually replenishes; as the proteins you take in are broken down, some will go to that pool while others may be used for energy. If you're getting enough protein, the body will assimilate what it can and burn the rest for energy or store it as fat. Of course, not consuming all your protein in one shot makes sense; instead, split it up into 3-4 meals per day. This should happen normally unless you're taking extreme measures not to do so.

18 October 2020

Is Any Age A Good Age For A Massage?

By Amanda J Hales

The benefits of massage have been known for centuries. Not only does a massage calm you but it also helps to lower anxiety, reduce headaches and help injuries heal. It is something that can be done at any age, with some practitioners saying that the younger the better to start.

Baby massage is something that is taught at a lot of community centers around the country. Bonding with your baby through touch is a wonderful thing but baby can also benefit from a professional massage as well. Just like with adults, a massage can help blood circulation and can help with digestive disorders that may be associated with croup and other baby aliments. The soothing music and light touch can help baby with sleeping issues too, and relaxation of course is something that come with massage no matter what age you are!

Though the teen years and into young adulthood, a massage can help with sports injuries, soft tissue injuries and the usual bumps and bruises that are associated with being a kid. Again, it is a safe and secure place to relax and release tension,speeding the healing process of your body at the same time.

If you are an adult you know all too well the stresses and strains of every day life. There is always something to do or so it seems, but when you are having a massage, life can be put on hold for an hour and you can relax and let someone pamper you for a change. Massages help with headaches, relieve some of the symptoms of fibromyalgia and can help with insomnia.

As we age we get more aches and pains and for some, arthritis has set in or an injury has slowed us down. It's never too late, however, to take care of those aching muscles, as regular massage will keep your blood flowing, help with the daily aches and pains and make you feel more relaxed.

Since massage therapy has been around for centuries, we know a lot about the benefits and of course the risks that are associated with it. It is a safe practice for any age to reap the rewards but like with all things, it's best to ask a doctor if your particular ailment will be helped or hindered by massage. For most of us, it is a nice addition to medical treatment and one that has all sorts of advantages for our bodies.

17 October 2020

Some Marvelous Advantages of Organic Castor Oil for Eyelash Growth


By Aash Lawson

Everyone desires to get long, thick and strong eyelashes. So for everyone who desires to have long, thick and soft eyelashes should try the organic castor oil to achieve the desired results. Organic Castor Oil is a pure, pale yellow in color vegetable oil that has marvelous properties not only for eyelashes but other body parts too. The oil is way better than the other eye cosmetic products that are meant for enhancing the eyelashes.

Origin of the Organic Castor Oil

The oil is obtained from castor oil plant seeds. The oil is pure, organic, vegetable oil that is obtained by pressing the seeds of the castor oil plant. The oil is safe for the people of every age and is not harmful until it is not used in excess.

Organic Castor Oil ingredients

1. The fatty acids present in the oil keep the skin hydrated and well-nourished.

2. Vitamin E is responsible for inhibiting the further formation of wrinkles and fine lines and also reduces the signs of aging.

3. Amino acids are there to keep the skin moisturized.

Castor oil ingredients work to improve growth by increasing the blood circulation and keep the skin hydrated and moisturized. It can also heal the cuts and wounds.

The oil is the ingredient in many products either cosmetics or pharmaceutical. This oil is the ingredient of many Natural Skin Care Routine Products which are very beneficial for skin and hair.


People nowadays spend a lot of money on expensive products to get the desired results which are not that much use and are for short interval of time. Some products are also available in the market that claims to enhance your eyelashes, but it is a temporary effect and is for a very short interval of time. Mascaras and eyelash curlers are available in the market that provides you the desired effects for instance, but in reality, they can cause your eyelashes to shed off. Organic Castor Oil is the best natural way to improve the growth of eyelashes.

So if you want your eyelashes to look long and thick, you must choose organic castor oil. It is inexpensive as compared to other products like mascaras and serums.

How to Apply this Oil on Eyelashes?

1. Wash your face properly with a face wash and remove the makeup properly.

2. Use an eyeliner brush to apply organic castor oil.

3. Dip the brush in the castor oil bottle and apply it carefully on your eyelashes.

4. Make sure the oil should not be in excess of the brush.

5. Apply this oil carefully and leave it on overnight.

6. It is useful to apply this oil at night because it will get more time to stay on your eyelashes and will provide you with more satisfactory results.

7. Remove this oil in the next morning with the help of any makeup remover.

Improves Growth of Eyelashes

People who reach to some specific age suffers mostly the problem of breakage of eyelash and ultimately cause the loss eyelashes. During that age, our eyelashes themselves grow and then break up or shed off. The main reason behind this is that the eye tissues are not getting proper nutrition due to which the skin tissues which are present around the eyes are getting weak day by day. The eyelash follicles are not getting proper nutrition and cause eyelash to fall on slight touch.

Castor oil works by hydrating the eyelash base cells and providing the required nutrition to the eyelash follicles. It promotes the growth of eyelashes and also prevents the falling of eyelashes. It provides strength to the eyelashes and allows them to grow in a healthy environment.

Essential oil application is your best, safe and effective approach towards achieving amazing benefits. Organic castor oil is the easy way to extract all the benefit mentioned above, in the shortest amount of time. Visit HerbiAR to get more ideas for your natural skin care routine.

15 October 2020

Top 7 Natural Muscle Building Myths


By Brandyn Burgett

Have you ever been confused about the advice you've been given for building muscle? Are you sick of hearing multiple answers for what you know is a simple question?

Well, now you can put all of the bro science behind you and get ready to uncover the 7 biggest muscle building myths you thought were true.

Myth #1: You can gain a pound of muscle in a week

This is definitely not the case. At the maximum, you could achieve a gain of about one pound every two weeks. That will also depend on your diet even more than your exercise habits.

Myth #2: Supplements will maximize muscle growth

I'm sorry to inform you that supplements will not boost your muscle growth like proper diet, and training techniques. Those companies spend millions of dollars trying to make you believe that. It's not your fault.

Myth #3: You can build muscle eating the same amount of food

This may be the main thing holding you back. The majority of people associate lifting weights with building muscle. But, you can lift weights and not build any muscle if you're not providing your body with the calories to repair the torn muscle tissue.

Myth #4: Working out more equals more muscle

This is untrue for several reasons. But the biggest reason is because if you workout six days a week, you're not giving your body enough time to recover and build that muscle.

Myth #5: The more protein you eat, the more muscle you'll build

Your body can only synthesize so much protein to build muscle with. By consuming too much protein, your robbing your body of the other essential nutrients it needs to repair your torn muscles.

Myth #6: There is a single best program

In reality, each quality program has the ability to take you where you want to be. It's more about finding the right program for you. The one that fits your schedule and gives you great results. Look for customized approaches.

Myth #7: If women lift heavy weights, they will get bulky

Women do not produce enough testosterone and other potent factors the same way men do. Unless the woman in question is taking steroids or hormones, they simply will not get big and bulky.

14 October 2020

Working Out With Yor Significant Other

Should You Be Working Out with Your S.O.?

By Nicole Bowling

My fiancĂ© and I will be saying “I do” in just a few short months. So #sweatingforthewedding has become a theme in my household. And while we go
 to the gym together all the time, we rarely work out together. I’m usually over here, he’s over there, and we high five when we cross paths between sets. That recently changed, though, when we signed up to run our first half marathon together this spring. Now, we are training together. Long Monday night runs have become a tradition, and we work out on the treadmills side by side as often as possible.

I can attest: Although I’m generally a fan of solo workouts, having a goal to work toward in tandem with my man has been a fun, not to mention butt-kicking, experience. This is no great surprise, as there are documented advantages to working out with your S.O. that can benefit you both.
Read on to find out if couples who sweat together, really stay together.
What’s better about working out together?
Here’s a look at some of the potential benefits of getting sweaty with your partner.
1. It provides accountability
If you need a push to get out of bed in the morning for your 5 a.m. workout, setting goals with your partner could be the solution. If they’re up and ready to go, you’ll be more likely to get your sweat session done instead of hitting snooze for the next hour. Having an accountability partner can make you stick to your guns, even on days when a workout is the last thing you want to do.
2. It brings happiness to your relationship
Exercise makes you a happier person individually. (Thanks, endorphins!) If you participate in physical activity with your partner, you get to experience that together. Pushing and motivating each other, then experiencing results, creates positivity to bond over.
3. It increases your emotional bond
According to Psychology Today, working out with your partner — running at the same pace, lifting weights in rhythm, or tossing a medicine ball back and forth — creates “nonverbal matching.” Nonverbal matching helps people feel “emotionally attuned with one another.” Those who experience or engage in it tend to report greater feelings of bonding with their partner.
4. It establishes mutual commitment and the importance of physical activity in a relationship
If you and your partner make working out together a regular thing, you establish a common goal and respect that physical activity is important, for yourselves and your relationship. A study published in JAMA Internal Medicine showed that individuals are more likely to make a positive health behavior change if their partner does, too. Go ahead and make a daily workout part of your routine together to strengthen your foundation.

Nicole Bowling is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue.

13 October 2020

6 Things to Consider in Buying a Treadmill


By Shine Manson

Do you have a plan of purchasing a treadmill for your personal use? Do you consider this equipment as an essential addition to your home gym? Do you think this machine will greatly help achieve your fitness goals? Here are just a few of the important questions you need to answer before you decide to buy a treadmill. And if your answer to all of these is yes, then the next thing to know is what you should consider in looking for one.

A treadmill is a much more expensive fitness machine, so better prepare your budget and make sure to consider the following factors:

1. Think of it as an investment. The first thing you need to consider is the price. It is important that you can afford to buy a quality machine so you won't waste your money. A quality treadmill can give you a lot of benefits, such as comfort, easy to use, and a longer lifespan.

2. Choose the right type of motor. Selecting the right motor type will ensure the quality of service it can give you. This can provide you a great workout experience and will last for the long run. There are two motors in a treadmill that you need to check. One motor is to drive the belt; and the second is to raise and lower the incline. Do not confuse yourself with motor and horsepower. Choosing a horsepower depends on the frequency of using your treadmill. It is recommended to choose a motor with at least 1.5-2.5 horsepower.

3. Check the other features. Other specifications to check include the belt size, speed, incline, cushioning, stability, control panel, and other programming extras. These things will depend on your personal goals and how frequent you are going to use the machine.

4. Know how to maintain it. It is always safe to know how it works. Read the manual carefully to see if you can easily follow the instructions on how to control the equipment. You also need to consider if you can maintain a treadmill. Again, this is a pricey machine, better know if you can do the maintenance so you can enjoy it for many years.

5. Try before you purchase. Do not buy a treadmill without spending at least 10 minutes trying it. And while using it, observe its quality and performance. Is it quiet to use? Does it shake when you are running? Is there a special feature that you might need like the heart rate monitor or an available space to place your music player? It pays to try the equipment and see if it performs properly.

6. List different treadmill workouts. Walking and running on your treadmill may bore you. This is why you have to list other routines and programs that you can do with your treadmill. This will help you get the most of your equipment.

Now that you have the list of things to check out in buying a treadmill, this is now the time to look for home treadmills. There are plenty of choices, make sure to pick the best one for you!

10 October 2020

Keeping Fit - A Healthy Outlook on Your Fitness and Wellbeing


By Jenni Withnall

You are what you eat

Initially there are four main factors which everyone should follow in order to achieve their personal best. The first thing to remember is that your body will only function at its full potential if you provide it with the best fuel to run on. Eating the right foods and banishing junk food, will set your body up with the best start by providing it with the essential nutrition. This requires a balanced diet of carbohydrates, protein and fat, in larger amounts, provides our bodies with energy, helps with growth and maintains our bodies. While vitamins and minerals, in smaller quantities, are also necessary for your body. Water, although does not fall under a nutrient, is essential for healthy living and body function. While eating healthily is important, you should also consider the portion sizes. It is also important that you do not skip meals, as this is in fact counterproductive.

Exercise and fitness

The second most important factor which should be considered is regular exercise. This does not necessarily require intense gym workouts, however, the more exercise you incorporate the best results you will be able to achieve. Most specialists suggest a minimum of an hour of daily gentle exercise, to include walking, jogging and running. Not only will the exercise assist with keeping your lungs and heart, but it shall also keep your blood flowing. If you prefer an activity then both cycling and swimming are good options and cause less stress on joints. This will mean that your muscles are worked and you are able to burn the energy which you have taken in during eating. Although gentle exercise will not particularly target specific muscle groups or help with sculpting or toning, it will help improve general health. Not everybody has the time or finances to be able to go to the gym, however, there are plenty of different exercises and stretches you are able to do in the comfort of your own home.

It's all in the mind!

Having a positive mind set in respect of keeping fit and staying motivated shall make a massive difference to the success of your fitness journey and end goals. It is a lot easier to motivate and gear up to do the daily exercise and the routine needed when the sun is out, but when the weather is dark and dull, it is often difficult to find your self-motivation. Ways in which this can be combatted is to do exercise with a friend, join a class with like-minded individuals, or just listen to your favourite tunes to help get you focused. If you are eating the right foods, then you should have fewer difficulties with energy levels, but the regular exercise will help assist your body performance. This regular exercise will lead to a lot of long term benefits for you both physically as well as mentally. It is known that not only your fitness levels will increase, but exercise helps rewire your brain and reduces stress levels. Therefore, sticking to your plan is always important, and you are the only one in control of your own self-motivation. Another way you could help keep yourself motivated is to set small goals and once you have accomplished them treat yourself to an activity or spa treatment. Do not forget to believe in yourself.

Don't forget to rest

Fourthly, you are going to need to make sure that the amount of sleep which you get is correct. Sleep is integral to your body functioning properly. In the modern and busy lifestyles which most people have these days, sleep is often something which gets overlooked rather than being made a priority. In turn, the proper amount of exercise will allow you to have better sleep and assist with your energy levels throughout the day. In order to achieve the best outcome for your health, there are in fact optimal times you should exercise during the day. To gain the best results from this, it is better to exercise either in the morning or afternoon rather than during the evening. Exercising at these times shall allow your body temperature to rise and fall just prior to you falling to sleep.

If you're looking to Keep Fit and look after your health, then look no further than Keep Fit Sporting Goods for your one stop shop for all things sport and fitness.

08 October 2020

Fitness Myths - Separating Fact From Fiction


By Carolyn Hansen

Whether you are looking to drop 10-15 pounds of fat or add 10-15 pounds of lean muscle mass, it's important to first come to grips with some of the biggest lies/myths in the fitness industry. Otherwise you may end up wasting your valuable time and could even damage your long-term health.

For starters, the myth/belief that muscle turns to fat is totally erroneous.

Myth 1:

Muscle never turns to fat.

They are two totally, separate types of tissue. Just as your heart is different from your liver and you wouldn't worry that it could become your liver, your muscle cannot turn into fat. It would be like watching an apple convert to an orange right before your eyes. Not going to happen.

So, what does happen to someone who was once very muscular and fit but stops working out? If muscle does not turn to fat as many believe, then why does their once fit and trim body now appear fat, flabby and unhealthy?

The reality is much worse than turning to fat. Muscle is not being converted to fat, it is being lost. It is literally, wasting away.

Because the body uses a lot of energy maintaining lean muscle mass (which is why having more muscle is great for preventing fat gain), when the body believes it no longer needs to maintain muscle mass, it eliminates it. Whatever muscle mass is not being stressed (used), starts catabolizing (breaking down).

Muscles shrink from non-use and fat pockets grow bigger. Soon, what was once an attractive, trim, fit body now appears flabby and fat. It is really that simple.

Because muscle burns more calories than fat, whenever workout habits change or slow down, changes in diet must follow. If diets are not adjusted to align with a less active lifestyle, if food intake remains the same but total calorie expenditure decreases, guess what? The excess surplus of calories (that are no longer being burned through activity) gets converted into body fat.

It's pretty simple science - when you exercise less, you burn fewer calories and therefore, you must eat less.

The good news is, it only takes about 60 minutes of strength training weekly at the gym (or your preferred strength training workout) to maintain muscle once it's built. It takes far less effort to maintain muscle once it's built than it did to build it in the first place.

Myth 2:

Exercising daily is optimal. Wrong.

Many people believe that if they fail to see the progress they are after, it's because they are not training hard (or long) enough so they immediately start pushing their body harder which is the exact opposite of what should be happening.

Every time you train your muscles hard (at the gym or elsewhere), you are creating micro damage to the muscle tissue and time is needed for this to be rebuilt to withstand the same level of force once again. If the time and energy needed to do this is not provided, muscles won't get stronger and in fact can cause loss of valuable muscle mass.

Reality - when actively working out, the body requires and needs rest days in a well-planned protocol to have the time needed to get stronger than it was before. Ideally, one day off a week should be allowed, if not two. But, even that is not hard science. Some people require more. In fact, three to four days rest for beginner trainees or those who do intense training is not at all uncommon.

Remember, as the intensity of your workouts go up, your total rest required to recover from that workout will also increase.

It's very important to recognize when it's time to work harder and when it's time to rest. Understanding the difference and giving your body exactly what it needs is what gets you to that end goal.

Honor your workout, but balance it with rest.

Myth 3:

Cardio is a great way to get thinner - False.

Cardio - (referencing steady state cardio sessions) - the workouts that people dread yet do daily after hitting the gym. Jumping on a piece of cardio equipment and going at one pace for 20-60 minutes.

These workouts do very little for anyone. What these extended cardio workouts achieve is to increase the appetite, causing us to eat more. In fact, many people, who are classic "cardio bunnies," report ravenous appetites that just won't go away.

Cardio training can even cause loss of lean muscle mass. When the body knows it must go for long periods of time at a moderate intensity pace, it does what it can to be more efficient. Since muscle tissue is energy-intensive to maintain, it is better for your body if you have less of it.

Couple this with the fact that many are on a lower calorie diet while doing cardio and now you have a body ready and willing to drop lean muscle. So, fat is not really being lost in the process, but rather, lean muscle.

The body may appear smaller after months of cardio workouts because of lost weight, but, unfortunately, it is due to an unhealthy, change in body composition. The body now contains more fat mass in proportion to lean muscle mass and the result is not pretty. The look is soft, jiggly, and anything but fit.

If you're looking to create a fit, lean, firm body, cardio training is not the way to get there. Strength training is the only thing empowered to reverse unhealthy, muscle loss.

"I help clients take charge of their health before circumstance removes the option. If your quest for a life of true physical and mental well-being is a journey I'll put you in the driver's seat."

06 October 2020

Botox Injections To Combat Anti-Ageing

By Mags Whyler

If you start noticing signs of ageing on your face when you look in the mirror, then Botox injections can easily help you turn back the clock and give you a fresher, more relaxed look. You can have Botox treatment on different areas of the face which show common signs of ageing, effectively treating crows feet, smokers lines, drooping eyes and fine lines and wrinkles.

Botox causes a temporary improvement of the fine facial lines by blocking nerve transmission to temporarily reduce the facial muscle contractions which cause wrinkles and frown lines. These lines will lessen or potentially fade after multiple treatments, giving the face a more graceful appearance.

The skin tightening caused by Botox injections around the eyebrows and forehead are similar to a non-surgical face lift by relaxing the facial muscles that cause the wrinkling associated with ageing. The skin tightens after the Botox injection and the face starts looking younger within a short period. These days, Botox is mostly used as an anti-ageing facial treatment and improvements can easily be made on many parts of the face, but it also works for other medical conditions such as excessive sweating and migraines.

Areas on the face where Botox can help:

  • Eyes - taking away fine lines and wrinkles from around the eyes
  • Chin - softening the cobblestone, puckered appearance of the chin
  • Lip Lines - Botox will soften smokers lines and lip lines above the lips
  • Eyes - lift the brow, raising the outer part of the eyebrow, creating a perfect arch
  • Nose - reduce the horizontal bunny lines on the upper part of the nose
  • Armpits - excessive sweating under the armpits (hyperhidrosis)
  • Head - Botox injections can treat migraines and tension headaches

Botox is an ideal alternative to a surgical face lift, designed especially to help smooth away signs of ageing to give the face a refined, youthful look. A highly trained practitioner will tailor any facial treatments to suit each person, as no two faces are the same. These anti-wrinkle injections can work wonders, giving your face a fresh, healthy and wrinkle-free appearance and not a startled, expressionless look.

For women who are wary of going under the knife, but would like to lessen facial wrinkles and enhance their features, Botox could be just what they're looking for. So whether you want to reduce wrinkles and fine lines or use as a treatment for medical ailments, the benefits of using Botox are many.

24 September 2020

Tips for Getting Rid of Cellulite Naturally

By L R Lindsay

If you're like most women, you start stressing about cellulite sometime in the spring or right before a winter vacation. That's because cellulite usually hides in places that are out of plain site most of the time - until bathing suit season, that is. Cellulite most often forms on the back of the legs and the buttocks, so until those areas are actually threatened with public exposure, it's easy to pretend it doesn't exist. If you're facing one of those occasions, it's probably time to start thinking about addressing the problem areas you'd like to work on. One way to address cellulite is with laser surgery, but most women prefer a less invasive approach. If you're among them and are interested in getting rid of cellulite naturally, pay close attention to the following tips.

Exercise Your Problem Areas

There's no doubt that this can be a long road filled with lots of manual labor, but it's really the best method for ridding yourself of those nasty dimples. When you exercise your problem areas, you're not just getting rid of cellulite; you're replacing it with muscle, which is the ideal situation since muscle is firm and smooth. You'll be stronger, healthier and you'll look better in a bikini. To address lower body cellulite, do six reps of eight lunges and squats every morning. These exercises will work the back of your thighs and buttocks, bringing you closer to getting rid of cellulite every day.

Avoid Cellulite-Enhancing Foods

The first step in getting rid of cellulite naturally is to stop eating the foods that cause the issue in the first place. That means saying no to foods like pizza and sweet desserts. Flour, sugar, and foods high in carbohydrates contribute to cellulite more than most people realize. A poor diet coupled with a sedentary lifestyle is a recipe for cellulite. If you're serious about ridding your body of cellulite and keeping it off for good, dietary changes are an absolute must. Otherwise, even if you're successful at removing those unsightly dimples, they'll just come back again and again.

Get Your Fill of Vitamin C

Instead of just nixing the cellulite-enhancing foods, replace them with cellulite-busing foods like oranges, grapefruits, and Brussels sprouts. These are all rich in vitamin C, which helps prevent collagen breakdown. When your collagen stays in place, you don't have to worry as much about getting rid of cellulite. Your skin will be naturally more supple and smooth. Vitamins A, B-complex, and E have also been shown to be particularly effective against cellulite, so don't forget your one-a-day tablet! Looking for lotions that are rich in these vitamins is also recommended for fighting the problem externally.

Drink More Water

This is by far the easiest thing you can do to fight fat - and you can do it right now! When your skin is hydrated, it is naturally plumper. That means if you're getting your 8 glasses a day, cellulite will actually be less visible. It might still be there, but it'll be hidden by your supple, healthy skin. However, getting rid of cellulite permanently doesn't happen overnight. Drinking more water is a short-term solution to busting cellulite, but so long as you keep it up, it will be less pronounced than if you were not properly hydrated. If no other action is taken, the condition will eventually worsen regardless of water intake and you will no longer be able to address it using temporary tricks. For long-term solutions, you'll want to add exercise and a healthful diet to your hydration regimen.

Getting rid of cellulite naturally doesn't have to mean a sweat lodge and fervent nightly prayer sessions. Remember that any activities that help increase blood circulation, increase metabolism, develop muscle, or boost lymphatic drainage are great ways to reduce the occurrence of cellulite in your body. Go for a walk with a friend, do those lunges, get enough water and vitamins, and getting rid of cellulite might not be as hard as you used to think.

Learn more about VelaShape treatments and what they can do for your body.

23 September 2020

Simple Ways To Avoid Common Causes Of Back Pain

By Robert Finn

Back pain is one of the world's most common health problems. According to the World Health Organisation, it is also in the top 10 diseases and injuries accounting for disability-adjusted life years (number of years lost due to ill-health). It can affect people of any age, potentially affecting their work life and general well-being.

Fortunately, there are some simple techniques that you can use to avoid the common causes of back pain. This article will identify those techniques and explain how they can also reduce the level of back pain you are currently experiencing.

What are the common causes of back pain?

The human back is a complex system of muscles, bones, tendons, and ligaments. These components must work together to support the body and enable movement. The spine also contains cartilage-like pads which are called discs. They provide cushioning between the components of the spine. Problems affecting any of the components of the back can lead to back problems. The most common causes of back problems include:

Physical overexertion 

Incorrectly picking up very heavy items or repeatedly bending over can strain the muscles, tendons and ligaments in the back. Pain from overexertion can occur quickly or take many months to appear.


Back pain is often caused by an injury from an accident. The most common accidents that cause back injuries include car crashes, collisions on the sporting field, and falls. These injuries might include ruptured discs, broken bones, and torn ligaments or tendons.

Medical conditions

A variety of medical conditions can cause back pain, including osteoporosis, cancer of the spine, sleep disorders, kidney problems, arthritis, and sciatica. In some cases, these conditions cannot be cured, so the pain they cause can only be managed.

Ruptured or bulging discs

The discs between each vertebra in the spine can sometimes rupture or change shape. When this happens, more pressure is placed on the nerves in the back, potentially causing back problems.

Poor posture

Having poor posture can eventually contribute to pain in the back and may even cause long term damage.

How to avoid the common causes of back pain

Seek chiropractic help

Obtaining chiropractic treatment is one of the most effective ways to reduce back pain. A chiropractor is a medical professional who is trained to identify and treat musculoskeletal problems of the human body. They can identify the root causes of your pain and suggest treatments that address them.

Some of the ways that a chiropractor can help you avoid causes of pain include:

  • Ensuring your spine is correctly aligned Chiropractic treatment involves alignment of the spine and other joints in the body. Correcting the alignment of your joints will prevent premature wear and can reduce the likelihood of pain occurring.
  • Identifying any issues with your posture Chiropractors can diagnose and correct postural problems that cause back pain.
  • Diagnosing any serious underlying illnesses or injuries causing back painChiropractors can also identify other serious health problems that may potentially contribute to pain like ruptured discs and sciatica. 

Sleep on your back

When you are sitting down, walking, running, and lifting objects all day, your spine can become compressed. Laying down on your back gives your spine a chance to recuperate, reducing the likelihood of back pain.

Exercise more

Exercise that strengthens the core muscles can be very useful for reducing or avoiding back pain. The core muscles are the muscles found in the abdominal region and lower back. If these muscles are well developed, they will take strain off of the ligaments and tendons in the back which can reduce pain levels. Having a strong core also reduces the risk of a back injury occurring.

Get a good pair of shoes

If you are on your feet for long periods, purchase a high quality pair of shoes that fit your feet well. This will ensure that your body has a stable and well-balanced base that supports your legs and back. It will help you avoid back problems associated with ligament, muscle or tendon strains.

Have regular massages

Massages can help to relax the muscles in your back and increase blood flow. This can help you remain flexible, preventing pain relating to sore muscles and ligaments.

Have medical problems diagnosed

If you have unexplained back pain, it is a good idea to see a doctor. They will be able to run tests to check your overall health and identify any health conditions that may be causing your pain. Your doctor may also help you identify health problems before they worsen and cause even more pain.

Practice good ergonomics and improve your posture

Good posture involves standing, sitting, and moving in a way that reduces the amount of strain on your body. When you exhibit good posture, your joints will be well aligned - reducing the risk of injury or wear-and-tear on the joints in the back. This reduces the risk of long term injuries occurring which cause back pain.

Dr Robert Finn D.C. has been a certified chiropractor for over 25 years ago. He is passionate about chiropractic and helping his patients reach their health goals. 

11 September 2020

How to Increase Collagen in the Skin the Healthy Way

 By Marcia Kruger

Have you ever wondered about how to increase collagen in the skin that are safe? Because if you are considering a way to raise collagen in skin, it's best to keep reading.

To enhance aging skin, decrease your sugar consumption. An excess of sugar in the bloodstream spanning a long period of time causes glycation. And glycation is when sugars destroy the proteins that define collagen that's an essential component of skin and other parts of your body. You see, damage to collagen increases the fine lines, dry skin, and reduces skin elasticity, so dispose of the sugar as an investment towards a beautiful future.

If you desire a healthy glow to your skin, eat more veggies and fruits. They are packed with vitamin C that is beneficial in building up your skin's collagen, so feeding on more fruits and veggies will improve your skin tone. They'll also help your skin's circulation, which will ensure that you get that sought after healthy glow.

If you work out, try to limit the amount of jarring exercise routines that you do. Things like running and jumping can be bad for your skin. Jarring physical exercises may lead to deterioration of the collagen in skin, which will result in your skin sagging. While the occasional high-impact workout is fine, you should also think about exercises, like cycling, that can be much less detrimental to your skin.

Therefore, anyone considering prolonging their skin's vibrant appearance should look at daily application of anti aging skin cream. This type of product contains healthy ingredients that work to minimize the unsightly effects of getting older. Routine application of this product raises the production of collagen and helps stimulate collagen in your skin more effectively.

So you see, you can actually increase collagen in the skin using a simple yet effective skin cream containing elements like CoQ10, Maracuja, and Phytessence Wakame.

Look for CoQ10, called Nano-Lipobelle H-EQ 10, because it's a special form of CoenzymeQ10 that penetrates deeply into the skin and supplies it with strong anti-oxidants which give an anti-wrinkling effect.

A unique passion fruit extract known as Maracuja. This natural emollient is very similar to the structure of human skin. It helps control the production of sebum so it helps prevent your skin from becoming too oily or dry.

But the healthy and natural Phytessence Wakame is what skin needs because it's full of nutritional vitamins, antioxidants, and minerals all important for skin health. The powerful anti-oxidants combat cell-damaging free radicals, protects skin against detrimental UV rays, and replenishes your skin keeping it firm and toned.

This Japanese sea kelp is proven to increase your own collagen cells because it reverses the decrease of the necessary acid-hyaluronic acid. The loss of this acid results in a quicker breakdown of skin cells, so if you can easily keep the levels high you'll make them strong.

So there you have it, you'll be able to quit thinking about methods that increase collagen in the skin which are gentle. Simply by living a healthy life-style and adding anti aging skin cream containing effective natural substances to your skincare, you'll boost your own collagen and take care of any other aging signs.

Marcia Kruger is a researcher, editor and advocate of a natural healthy lifestyle that includes skin care and supplementation. Marcia enjoys sharing and introducing people to anti aging skin products.