Staying fit does not require an expensive gym membership or fancy workout equipment. You can get all the exercise you need without having to spend a small fortune. With these simple home fitness tips, you can stay in shape, lose weight, and feel great.
We spoke to the trainers at Trillium Fitness, and they suggested some simple activities to get you moving without breaking the bank. Exercising is only half of the equation, however, and they emphasised the importance of proper nutrition.
Doing a variety of simple calisthenics is just as effective as climbing on a treadmill, stair climber, or rowing machine. Mix up your moves with three sets of 10 reps for each. Push-ups are great for toning the arms and chest. Work out your legs and butt with lunges and squats.
Throw in some mountain climbers and planks to flatten your abs. To burn even more calories, do one minute of jumping jacks between sets and limit your rest period between sets to 30 seconds or less.
Yoga is another good calorie burning exercise, and all you need is an inexpensive mat. The basic warrior I and II moves, chair poses, extended side angles and crescent lunges increase heart rate while working out large muscle groups. Move from a high to a low plank and into an upward facing dog before moving back to a downward facing dog to link the moves. If you are unfamiliar with these basic yoga poses there are many helpful DVDs and instructional videos available on the Internet for beginners. Although it is often seen as an activity undertaken by women, increasingly yoga for men is becoming more popular.
Jumping rope is an easy and fun way to tone your muscles and burn calories. The average person can burn more than 350 calories by jumping rope for just 30 minutes. Try short recovery periods between short intervals and jump on one leg to improve your balance. Work out while watching TV or listening to your favorite tunes and that half hour will whiz by. If you have trouble finding enough room to swing a rope indoors, mimic the moves without a rope and you will get the same heart-pumping results.
With a rear-wheel trainer, you can transform any ordinary bicycle into a spinner right in your living room. This device attaches to the rear hub raising the wheel off the ground. Most have a resistance unit that simulates cycling on a hard surface. Depending on how fast you pedal, you can expect to burn as much as 475 calories in 30 minutes. Place a rubber mat underneath the bike to protect hardwood floors or carpet.
Kettlebells are relatively inexpensive when compared to paying for a gym membership and workouts can burn twice the calories in half the time of other types of exercise routines, including weight lifting and using a treadmill. Figure on burning 400 calories or more in just one 20-minute session. A basic swing improves strength in every major muscle group while providing an effective cardiovascular workout.
Working out like a ballerina produces a long, lean body, and you do not even need a barre or stationary handrail. Use your kitchen table, the back of the couch, or a chair. These exercises trim the thighs, lift the butt, tone the arms, and strengthen the abs. At the same time, you improve posture, to show off the new improved you.
Never underestimate a brisk walk around the block when it comes to working out from home. All you need is a good pair of comfortable shoes. Select an athletic shoe with a low heel that remains firm while bending easily at the ball of the foot. While walking, tighten the butt and abs and keep the shoulders relaxed and back to maintain good posture.
Walking 20 to 30 minutes three or four days per week at a pace that has you breathing hard without gasping will improve cardiovascular health. To maximize weight loss, walk for approximately 45 minutes at a brisk pace at least five times per week.
Suspension training utilizes body weight for resistance and involves using lightweight nylon straps. The goal is to work through a variety of exercises with the strap hooked to a beam, pole, or door. Using your abs to maintain balance throughout the session gives the entire body a workout. Minimizing the resting period between moves increases the number of calories you can burn.
Working out at home is convenient, easy, and inexpensive and is a great way to get the benefits of exercise. The best thing about this type of workout is it eliminates all the usual excuses that keep you from driving to the gym. During pleasant weather, you can complete your workout regiment in the backyard or garage. When it rains or snows, simply move your workout indoors.
Choose a workout you enjoy and you are much less likely to use petty excuses as a reason to skip your workout session. In no time at all, you will look and feel your best.
Many people have already discovered the many benefits of juicing. Fresh homemade juice typically provides more vitamins and minerals than the processed and packaged variety, but that is just one reason people everywhere are jumping on the juicing bandwagon.
Read this beginners guide to juicing to find out how easy it really is to consume a nutritionally dense diet that will keep you looking and feeling your best.
Fresh vegetables and fruits contain a variety of vitamins, minerals, and other nutrients the human body needs for proper function and good health. Juicers separate out the fibrous pulp leaving behind a nutritionally dense liquid that is super easy for the body to digest. The circulatory system can incorporate the nutrients almost instantaneously and put them to good use.
Most of the juices sold in local grocery stores are pasteurized. This requires heat, which destroys enzymes. By the time the juice is packaged, it has lost much of its nutritional value. Many manufacturers add sugar as well as artificial color and flavor to their products. Juice prepared at home retains all of its nutritional value and contains no potentially harmful additives or chemicals.
Most people fail to consume the recommended daily amounts of fruits and vegetables. Drinking these nutritious foods is easier and quicker than eating them in solid form. A small glassful of carrot juice contains all the nutrients from a pound of raw carrots. This makes juicing more efficient when it comes to consuming a nutritious diet.
Many people find it is easier to consume a well-balanced diet because they can juice different types of produce they would not normally eat whole. Kale, spinach, and other green leafy vegetables contain all kinds of nutrients including antioxidants capable of counteracting the natural aging process. Even people who do not like the taste of these vegetables find they are more palatable when combined with fruits and vegetables they do like. The taste of healthy green vegetables is simple to disguise with apples, oranges, or other tasty fruits.
Making juice at home requires the use of a juicer. Contrary to what some people think, a juicer is not the same thing as a blender. Blenders break down all parts of the food. A juicer extracts the liquid and separates out the fibrous pulp. Drinking the liquid only makes the nutrients immediately available to the body with no digestion necessary.
Choosing a juicer requires a bit of research because there are many options available, including centrifugal, masticating juicers, and hydraulic press juice extractors. Some are more expensive than others are, but each has its advantages and disadvantages. Beginners should look for a quality mid-priced appliance that is easy to disassemble, clean, and put back together.
Centrifugal juicers are easy to find in most department stores and the most affordable. These appliances have a cutting blade that chops the produce and spins it to extract the juice. Masticating juicers utilize a gear with blades to mash the produce into pulp. These appliances produce high yield and dry pulp. They run at lower speeds and produce very little heat compared to centrifugal juicers.
The juice produced is cooler in temperature and the enzymes and nutrients are better preserved. Some people believe a hydraulic press juicer produces the best quality juice. These products shred the produce into pulp and use extreme pressure on the pulp to extract the liquid. This two-step process takes longer but is the most efficient for providing a high yield of juice.
Preparing foods for juicing depends on the produce and the juicer. Some juicers require the user to core apples and peel citrus fruits while others do not. Wash any produce that is not peeled. When using a masticating juicer, it is a good idea to feed the pulp in after feeding the produce in to extract every bit of juice.
Consuming juice the same day it is made provides the maximum benefits from the nutrients. Some nutrients will start to degrade within approximately 24 hours. However, most juices remain fresh and wholesome for up to 48 hours when stored in an airtight container in the refrigerator.
Consuming juice on a daily basis has positive effects on overall health. Receiving all the necessary vitamins and minerals is good for the skin, hair, and every organ system. These nutrients provide the body with natural energy and make it easier to eliminate caffeine and other stimulants that are not as good for health. Most people admit to looking and feeling better after getting into the habit of consuming nutritious juices.
There are few, natural moisturisers that can provide phenomenal results when used on both your body and your tresses. One product, however, can keep you moisturised from head to toe while providing a wealth of additional health benefits. This is coconut oil, the very same oil that you can use to cook and season your food.
This product has natural antibacterial and anti-fungal properties, which is why many consumers are regularly using it in on their feet. This is a great way to prevent or cure fungal foot infections and to keep unpleasant foot odors at bay. After you climb out of a warm bath, dry your feet thoroughly, paying careful attention to getting all of the moisture between the toes. Liberally coat each foot with oil and then put your socks on before going to bed.
When you wake up, your feet will be soft and smooth, without any signs of dry, cracked skin. Best of all, if you’ve been suffering from a toenail fungal infection, the symptoms of this issue will gradually start to abate, especially if you make sure to repeat this application each night.
It is also good to use this product to relieve dry, cracked hands. Many people are surprised to discover that does not leave an oily residue on the surface of the skin. Instead, it is completely absorbed for a smooth, comfortable feel. It is very lightweight and non-greasy.
The best way to do this is by selecting a product that can be used both for beauty purposes and for cooking. This means that you will be getting pure coconut oil. Many beauty products that are advertised as being coconut oil also have some secondary ingredients. These usually include things like petroleum, which do have a greasy feel and are not ideal for the skin and hair. Thus, you should make sure to get you coconut oil from the grocery store.
Another thing to look for are cold-pressed, organic products. You will not get the same benefits from oils that are heavily refined. Make sure to read carefully the labels on products before selecting one to buy. When you get this purchase home, open it up and smell it. The best oils have a rich and pungent, coconut smell. Highly refined oils or oils that are mixed with other, lesser ingredients do not.
One of the best ways to moisturise yourself from head to toe is to add two to three tablespoons of this product to the bathtub after having drawn a long bath. Be careful when doing so as this can make the tub surface slippery. Ultimately, however, the oil will melt and disburse throughout the water. When you get out of the bath and dry off, your skin and hair will be perfectly moisturised. Any excess can be quickly absorbed by the skin and the scalp, or it can be simply wiped off with your towel.
If you have very thin or fine hair, it is important to note that these products can weigh the tresses down. This can lead to a limp and lifeless hairstyle that is very difficult to manage. When this is the case, the hair should be washed with a clarifying shampoo and the remainder of the regular hair care routine should be completed. When you opt to use coconut oil to moisturize your hair again, try using a lot less so that this does not occur.
You can also use this oil as part of your oral care routine. This is currently one of the most popular uses for these goods, and is called “oil pulling”.
Simply take a tablespoon of a liquefied oil and swirl it around your mouth. You should swish this around the teeth and gums for approximately twenty minutes.
During this process, it will collect plaque, trapped food and other debris that is hidden below the gum line and in between your teeth. This is also a great way to rebuild your enamel given the high nutrient content of this rinse. Once twenty minutes have passed, spit the oil out and follow with a warm, saltwater rinse.
If you choose to use these products in place of lotion, make sure that the skin is fully dry and that all of the oil has been absorbed, before putting any clothes on. This will keep you from developing oily spots on your favorite clothes. You should also avoid applying these products to your face, chest, back or other areas of the body that are prone to acne breakouts. Although coconut has natural, antimicrobial properties, it can still clog the pores in sensitive areas.
Every smoker knows the risks they are putting their health through. Aside from heart disease, lung cancer, and emphysema, there are many other diseases that are caused by cigarettes. As a smoker, you may ignore these ailments but if you look closely, you will soon turn your habit into a guilty and fearful experience. Here are five reasons to stop smoking today.
To quit your habit, you will literally gain a new lease of life. Aside from drugs and alcohol, there is no single thing you can do to your body that is as harmful as smoking. The chemicals in cigarettes will damage every organ in the body. In fact, around half of all smokers who continue their habit will die of a smoking-related condition.
Nicotine is linked to 15 forms of cancer and heart disease. Male smokers lose an average of ten years of life while female smokers lose an average of fifteen years of life. So in order to live longer, you must quit today.
Coronary heart disease is the leading cause of death in the world. This is mainly caused by the toxins in cigarette smoke that form plaques in the arteries. When your arteries harden, you will be at higher risk of heart attack.
Stroke is another cause of death that kills up to 200,000 people in the US every year. If you are a regular smoker, your chances of stroke are doubled. According to the American Cancer Society, around 210,000 new cases of lung cancer will be diagnosed this year, and 150,000 of these result in death. Lung cancer is the leading cause of death in both men and women. However, this condition is preventable if people stayed away from tobacco.
If you think it is too late to stop smoking, think again. You may say the damage is already done, but according to health experts, quitting at any age is a positive step to your health and wellbeing. People who quit at age of 50 reduce their odds of dying by half during the next fifteen years.
If you quit today, you will also protect your family and friends. Smokers are not just harming themselves, but they are also exposing their loved ones to second-hand smoke. In fact, based on recent statistics, secondary smoke kills around 50,000 people every year, including children. In a recent study, results revealed that pregnant women who work with smokers had a higher chance of giving birth to a sick baby.
Experts have found that chemicals in cigarettes harm the fetus by restricting the blood flow to the placenta. Second hand or passive smoke contains all the same carcinogens that are inhaled into the lungs. Children who live with smokers are more susceptible to colds, ear infections, and other breathing problems. So for the sake of your family’s health, it is best to quit today.
Once you stop inhaling cigarette smoke, your body can start repairing itself within just a few days later. You will get your energy levels back within a week, and your sense of smells and taste come back too. Your heart rate and blood pressure drop immediately, and your breathing gets back to normal. For these reasons alone, quitting is the best thing you can do for your body’s health and to feel good about yourself. What is more, you will also look better. Cigarettes cause premature aging and wrinkles. The stains they leave on teeth, fingers, and nails will also fade away once you quit.
If you quit today, you will be liked more by other people. These days, smoking is much less tolerable socially than it used to be. Nearly all public places have banned it, and landlords do not like renting their properties to smokers. This is because of the higher maintenance costs and insurance rates. You cannot even smoke in bars and restaurants anymore due to the new laws that have been put in place. According to a new survey carried out in New York, 80 percent of smokers realized that their chances of getting hired were less than non-smokers. This is partly because of the frequent breaks they need to take in between their working hours to smoke.
Perhaps the biggest reason to quit is the money you will end up saving. This habit is very expensive as the average smoker can spend a quarter of his or her salary on tobacco every month. Also, you will also pay higher life insurance rates. But by quitting today, you will end up saving a considerable amount of money.
If you are fed up with over-the-counter shampoos that contain chemicals, why not make your own. There are many natural home made shampoo remedies to be taken advantage of, and the best thing about them is that they are budget friendly and easy to prepare. Here are some of the most popular ones to prepare in the comfort of your home.
The ingredients you will need for this remedy include organic nettle, one tablespoon of panthenol solution, stinging nettle extract and castor oil. You must combine all the ingredients together in a glass jar and store in a cool and dark room. This shampoo can be used as a conditioner to improve your hair and prevent thinning. You will see results as soon as the first month, but you must continue using the nettle shampoo for at least four months. Due to the excellent properties of panthenol, your hair will not feel as dry as it used to be.
Another great DIY remedy is a baking soda shampoo. If you suffer from dandruff or itchy scalp, you will not believe the magical properties of this remedy. In fact, your hair will feel clean for up to a week. All you need to do is mix one tablespoon of baking soda with a cup of water and then massage it well into the scalp before rinsing it out with warm water.
No one can deny the cleansing properties of cucumbers and lemons. So why not mix them together and create unique shampoos for curing your dry hair. All you need to do is peel one lemon and one cucumber before blending them in a food processor. The entire process is simple and can be done within a few minutes. Once you get a smooth paste, you can apply it to your hair. Make sure you scrub well and rinse thoroughly.
Having dry hair is not just frustrating, but you can end up spending a lot of money on numerous conditioners to restore the shine and softness of your locks. But this is all temporary and not recommended. The best thing you can do is use natural ingredients that do not burn a hole in your pocket.
One such remedy consists of two tablespoons of apple cider vinegar, one cup of organic castile soap, one tablespoon of tea tree oil, and half a cup of water. You must mix all the ingredients before pouring them into a spray bottle. Remember to add a few drops of lavender or rosemary oil before applying to your hair.
You may already heard of rum and eff hair mask and have even explored this liquor for its amazing hair and scalp benefits. It makes a great DIY shampoo. Just mix half a cup of baby shampoo with a tablespoon of pure honey and add rum. Apply to the hair and leave it for 5 minutes to work its magic before rinsing out with warm water.
Health is a wide subject, and many have written about it. Specialists say that in order to be healthy, you need to see a doctor. Trainers say that to keep your health you need to practice one sport or another. Nutritionists say that to do this, you need to eat only healthy food.
The truth is that everyone is right, but only if you practice all of the above together – you can’t be healthy only if you go to the doctors, but you don’t pay attention to what you eat. You can’t be healthy if you do some sport, but you fill your energy levels with processed food, and also you can’t be healthy if you do eat healthy but still lead a sedentary life.
This is the first step that you can do, as this is the easiest that you can control. Food represents your source of energy, and you surely have seen that after some foods that you eat, you become tired or full of energy. It was proven that not all the food that is on the market is good, as it is made with different carcinogen substances, which in time affect badly your organism.
Scientists and doctors have always warned you about this danger, either on TV, in different magazines or online. The truth is that you rarely find bio products on the market today, and even if there are some, these are more expensive than the rest of the available products.
To make sure you choose something that is good for you, make sure that the vegetables are fresh and not frozen. The meat should also be from bio farms, and not form an unknown store or fabric that you’ve never heard about. The eggs should have the expiration date stamped on them, as these are good to be used only for a few days, and so on.
Avoid fats, sugar or too much salt in your food, processed food and also fast food. If you don’t know exactly what to eat, ask a nutritionist.
The physical activities brig you so many benefits, that it’s a shame not everyone practices something. To live a healthy life, you can do something for your body. Running or swimming are easy activities that work out every group of muscles in your body. If you don’t like any of these, or if you find that this can be boring, go to a gym. There is a multitude of available programs, dedicated to both men and/or women, so you surely can choose something. Yoga is in trend now, but so is fitness and bodybuilding, tae-bo and other activities.
At a gym you will surely find a trainer that will be able to tell you exactly what you can do, with much better recommendations. Use his or her advice and see what comes next. In time, you will surely become addictive, your stress level will decrease and you will be in a better mood.
See the Doctor
This is the last thing that you need, but it is something that you should do when the need appears. If you don’t feel well for a longer period of time, or if you have different aches that were never there before, you should definitely see a doctor. For example, the dentist is to be seen at least 2 times per year. The same should be with your family doctor, as that is the person that has all your medical history and knows exactly what you had and how the illness evolved, in case there was one.
Don’t be afraid, because this is a mandatory action – an illness that is discovered in due time has more chances of recovering than one illness that was discovered in later stages.