Indoor exercises for rainy days

Indoor exercises for rainy days

There’s no doubt we are in the rainy season. The sky is almost always gray with heavy downpour accompanied by thunder and going to the gym or jogging down the road seems impossible.

Our mind goes fantasizing warmth, cozy, movies, and hot tea/beverage. Workout can wait till the sky is clear, what if the rain comes the next day and the day after that? You might have to consider adapting indoor exercises.

Highlighted for you are 6 indoor exercises that can help you burn calories and are as efficient as those exercises you do outdoor

 

• If you live in a story building make use of the staircases, jog to and fro for a number of counts. You can’t imagine how many calories you will burn with this little exercise.

• You can’t go wrong adding push-ups and squats. You need no equipment and instructor for doing them.

• Have you considered jumping ropes? If you think it is a child’s play, you are wrong. Jumping ropes is a great cardio exercise, you can do as much as you can….50, 100, 200,…. Counts. You can get an affordable skipping rope here in our store

• Jogs, walking lunges, knee highs, butt kicks, and jumping jacks are all awesome options that you can try out indoors. No need to go out to the gym for these.

• You might as well kill two birds with a stone by cleaning the house and burning calories while you are at it. This is as effective as jogging down the road.

• Weight lifting with a dumbbell is also an option to consider. You cannot afford to miss it out if you have no dumbbell in the house; you are just a click away to owning one. Click here to get yours

 

Now you have exciting options to choose from, no more excuses for not working out.

The mission is to be fit, come rain, come sunshine.

You can contact our certified coach here for guidance. She has exciting workout plans for you.

Which of these activities do you wish to try out?

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Ways exercise makes you look gorgeous and feel fantastic

Working out isn’t all about losing weight or trying to stay in shape.

The rewards of exercise extend far beyond slimming down, exercise makes you look gorgeous and feel fantastic also.

From research, we have found out that every cell in the human body benefits from physical activity.

And this is the reason why within an hour of exercising, you feel less anxious; that night you sleep better; and also from research, afterwards your body processes blood sugar more efficiently.

Do you need more reasons to lace up that sneakers and workout?

Here are some of the few ways exercise can make you look and feel fantastic.

1. To get a smooth and more radiant skin:

Breaking a sweat isn’t the only way exercise benefits the skin — it helps regulate skin-significant hormones and prevents free-radical damage.

When you exercise, the tiny arteries in your skin opens up, allowing more blood to reach the skin’s surface and deliver nutrients that repair damage from the sun and environmental pollutants.

These nutrients also rev up the skin’s collagen production, preventing wrinkles.

2. Greater self-confidence:

Confident people radiate a certain physical appeal and charisma.

From research, people who began a regular exercise program at their local gym felt better about their self-worth, their physical condition and their overall health compared with their peers who stayed home.

The best part was that their self-worth crept up right away — even before they saw a significant change in their bodies.

Our self-worth is directly tied to our energy levels, our feelings of competence and our perceived attractiveness, and nothing is more gorgeous than the self-assurance that comes from feeling good in your own skin.

3. Less stress and anxiety:

Anxiety, fearfulness and uncertainty all drain your vitality and dampen your mood, which in turn tends to show on your face and in the way you carry yourself. Exercise has been shown to alleviate most mild to moderate cases of anxiety, and can very quickly improve mood.

4. Better Immunity and Detoxification:

Exercise shores up the immune system by boosting the body into churning out more white blood cells.

You don’t get that worn-down sick look that comes from feeling under the weather, and small blemishes and wounds of all kinds heal faster.

There is no supplement or medication that has proven to be as strong as regular exercise in improving the immune system’s ability to detect and destroy invaders.

5. Less Visceral Fat

Visceral fat is the body fat stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.

Yes, exercise can help you lose that, boosting your overall vitality and your looks.

Regular exercise trains the body to burn visceral fat more efficiently.

I hope with these few points, you would take exercise more serious?. Do you want to take part of our monthly weightloss challenge tagged FITBY30, click on the link bit.ly/FITBY30

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How to choose the best running shoes

How to choose the best running shoes

With the availability of numerous running shoes in the market, you might find it quite difficult to select the most appropriate one when you go shopping for a running shoe. Most times, the running shoes fits perfectly when you wear it in the store, however, the real test comes when running.

Whatever purpose the running shoe is to serve, the essential part is for you to choose the right running shoes that suit your feet perfectly.

Consider the following 5 tips on how to choose the best running shoes when you need one

1. Budget

This should be the first factor to consider before selecting a running shoe, make sure to set a realistic budget. It will serve as a guide when shopping for your running shoe and it will prevent you from going for a shoe you cannot afford. Hence, make sure you set a realistic budget first.

2. Purpose

Identify what purpose the running shoe will serve. Is it for a running competition or your daily exercise? Thus, determine the purpose which will in turn help you choose the best option.

3. Size

It is also important to take a measurement of your shoe size before going to purchase a running shoe. Make sure you take the actual measurement of the shoe size to prevent purchasing the wrong one that does not fit.

4. Try on the shoe

To ensure you are purchasing the best running shoe, there is a need for you to wear the shoe to check for fitness. Wear the shoe to ensure it is your right size, walk around with it, bend, sit and if possible run or jog around to check how comfortable the shoe feels. In addition, try as many shoes as possible before deciding on the one you will buy.

5. Know your foot type

Wearing the wrong running shoe can lead to runner’s knee arthritis, plantar fasciitis, and early-onset amongst other things. Shoes that are perfectly designed for your feet will save you from having feet injuries and it will give room for better performance. Have a podiatrist examine you in order to determine your foot type, you can also get an idea by looking at the soles of a pair of shoes you already own.

Visit our online store to shop for running shoes and other fitness equipment.

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20 fitness jargons you should know

Nowadays, almost everyone wants to stay fit because of the many benefits it gives the entire body. So, as you also venture into the world of fitness, you need to get familiar with everyday words used by fitness lovers, fitness expert, and fitness trainers.

Here are 20 fitness jargons you should know

1. Aerobic Exercise

It is a form of exercise that stimulates and strengthens the heart and lungs which improve the body’s utilization of oxygen. Examples of aerobics exercise are swimming, cycling, jogging etc.

2. Negative training

This is when the muscle lengthens during an exercise, called an eccentric contraction. The negative movement is said to be a crucial part of muscle development.

3. Cardio exercise

This is any form of exercise that raises your heart rate and increases respiration. Cardio exercise enables your cells to burn more fat during both exercise and inactivity.

Examples of cardios are walking, running, performing intervals on an elliptical machine, and a resistance training circuit that has little to no rest between exercises.

4. Jacked

Refers to a lady or a man who has a lot of muscle.

5. Gymnasium

A large room used for various indoor sports and usually equipped with gymnastic apparatus.

6. Spot

It means assisting another person with an exercise.

7. Recovery

This refers to rest between exercises. Most times, short recovery is best for fat burn and conditioning while a long recovery is best for powerlifting and bulking.

8. Circuit training

Circuit training is a form of resistance training using high-intensity aerobics and its target is to build strength. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. It is also known as a series of different exercises that are performed back to back with little to no rest.

9. Stacking

It means adding more weights to your workout in order to attain a weight goal, build strength and increase your body muscle mass.

10. Dieting

This is the practice of eating food in a regulated and supervised way in order to decrease, maintain, or increase body weight.

11. Prepping

This is the process of dieting and training to get fit or get prepared for a competition.

12. Newbie

This means a person new to the gym environment with no experience of how to use the equipment and lacking in fitness and technique.

13. Gym Rat

A lady or guy who spends every of his spare time in the gym.

14. Beasting it up

This relates to anything involving intense effort physically and mentally or doing an intense training with the aim of attaining your weight goal.

15. Calisthenics

Exercising using your own body weight which helps develop muscular tone.

16. Cardio-respiratory fitness

It is also called aerobic fitness. This is the measure of the heart’s capacity to pump oxygen-rich blood to the muscles.

17. Heat Cramps

This means muscle cramps that occur during or after an exercise in warm or hot weather.

18. Obesity

This is a weight disorder which is defined as a buildup of fat beyond the considered amount for a person based on age, gender and body type. It is also a condition of being grossly fat or overweight.

19. Warm up

This is the process of preparing for an athletic event (whether a game or a workout session). It involves exercising, stretching, or practicing for a short time before the day.

20. Physical fitness

This is the ability to perform regular or vigorous physical activity without getting tired easily.

Other fitness word you are likely to come across especially on social media include:

  • Fitfam
  • Fitmoms
  • We are stronger together
  • Community not competition
  • Fitgirl

Reference

 

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The most effective weightloss resolution

Weightloss resolution? no way!

Do yourself a favour, do not resolve to lose weight. Resolve to change your habits. Encourage healthy eating and improved fitness that could easily result in weightloss.

How do you do this? Ask yourself the following questions

  • Do you meet your nutritional needs?
  • Are you getting 5 servings of fruits and vegetables daily?
  • How are your foods prepared?
  • How many foods are fried?
  • How many servings of sweets do you have daily?
  • How many food items come from a box, package or can?
  • What beverage choices are you making?
  • How much water are you drinking daily?
  • How many cups of tea and coffee do you consume?
  • How many sugar sweetened beverages do you consume daily?
  • What activities are you doing while you eat?
  • How quickly do you eat your meals?
  • How often do you eat breakfast?
  • Do you skip lunch?
  • How many minutes of physical activity do you get each week?

Try to get answers and analyze your results. Make changes and improve wherever appropriate. Set goals and be determined to achieve them. Resolve to make realistic resolutions.

Here are some of them

Including a variety of foods in your diet daily will provide your body with numerous benefits of different nutrients.

Overloading your body with fried, fatty, sweet and sauced foods can add unwanted fat, cholesterol, salt and sugar to your diet. Small changes in this area will benefit not only your weight but also help lower the risk of heart disease, certain cancers, diabetes and high blood pressure.

Keeping your body hydrated is key to your health. Try to drink at least 8 cups of water daily. 100% fruit juices are not 100% after all. Fibre of the fruits have been removed, plus most contain added sugars. Coffee, tea and diet beverages are not the best sources of fluid for the body. They should be consumed in moderation.

Doing another activity like watching TV, reading, playing with computer makes you lose track of how much you have eaten and you may eventually overeat. Make eating a deliberate event. Focus on your meals, relish the taste and enjoy every bit of it. Don’t eat too fast, try to slow down, chew more slowly. Take a drink of water between bites.

Try not to skip any meals. Breakfast is the most important meal of the day. Distribute your meals throughout the day to stay nourished. 5 – 6 smaller meals (snacks inclusive) is better than 2 large meals.

Physical activity can help you stay fit and healthy. It also helps you to tone your body and lose weight. Include 30mins of exercise at least 4 days each week. You can start with walking or jumping ropes.

Changing of habits comes from the mind.
Make the change.
Change your mind to stay healthy.
Change your mind to change your body.

We can help you achieve the aforementioned with our weightloss coaching and lifestyle modification programmes. Contact us now to get started.

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Simple ways to stay healthy while you enjoy the holidays

The holiday period is a time of merriment, visitations, and lazy indulgence. You might get carried away easily and forget some of your daily routines in staying healthy. Also, due to being at home all day, you may be tempted to eat outside of your diet or even eat beyond your daily moderation if you were to be at work.

Follow these simple tips to help you stay healthy while you enjoy the holidays.

Drink plenty of water

Drinking plenty of water is very important to your health. As you eat varieties during the holidays, be it desserts, snacks, beverages, you should also drink plenty of water to cleanse your system and expel excesses.

Start losing weight free of charge

Water increases the rate of metabolism; the process by which your body converts the food you consume into energy. Drinking plenty of water will also keep you hydrated giving you a glowing skin and increased mental alertness.

Drinking enough water will also keep you and help you avoid eating g too much. Water is always a good substitute for soda and not too healthy beverages.

Workout

During the workdays, you perform some exercises involuntarily – from moving from one section of the office to another, to going up and down the stairs, among several activities that amount to exercise. You should also remember to workout during the holidays too, so that you don’t gain weight and become lazy.

You don’t have to do anything rigorous; strolling, jogging, cycling, or running around your neighbourhood for ten minutes a day can help you stay fit and healthy during the holidays.

Indulge in moderation

You don’t have to give up some foods for you to stay healthy. You only need to eat the amount of food that your body really needs. Also, consider eating in small portions by following up a main meal with fruits or vegetables in case you are not satisfied. As the saying goes, too much of everything is bad.

Happy holidays!!

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Four tricks to eating out the healthy way

At times we get too busy too cook our own meals and we are forced to eat out. We may also be tempted to eat out due to laziness or cravings. It is simply inevitable to feel like indulging in some eating habits that do not go well our diet.

If you find yourself in this situation too often, the solution is finally here. Stop feeling guilty all the time, instead follow these tweaks to make sure you are eating out the healthy way.

Do you want to lose weight? Start here for free

Walk to the restaurant

Walking shortly before you eat (typically within thirty minutes to one hour), promotes your metabolism, reduces the amount of sugar that stores up in your blood after eating, and protects your blood vessels against fatty foods.

If you are eating out, choose a restaurant close to your location that you can walk down to, or park your car at a convenient space several metres away from the restaurant and stroll down the rest of the distance, if the whole distance of the restaurant is not trekkable.

Walking before a meal can help get your system ready to get rid of the high amount of carbohydrates, sugar or high protein from the junk or not too healthy food you are about to eat.

Eat moderately

Moderation will help you maintain a healthy diet and also save money. One way you can eat moderately is by eating only one serving. Do not be tempted to go for a second serving because the first one was too delicious or did not satisfy you.

In fact, you should divide your first serving into two, eat one part at the restaurant and take the other part with you to eat later. If you do this, you are giving your system enough time to get rid of the first set of junk you consumed.

Make a healthy choice

Eating out should not necessarily translate to going to eat junks or unhealthy foods. There are also healthy foods at the restaurants. You just need to order right or make healthy subsitutes.

How to make up your mind to lose weight

Healthy subsitutes include ordering for water instead of beverages or requesting for vegetables filling in your sandwich instead of beef.

Another trick is to carry your own substitute along, such as honey, instead of using the sugar at the café if you have to drink coffee. You could also order for appetisers that would fill and hold you till you are able to get home to prepare your own food.

Walk back to your location

After eating at the restaurant, do not jump into your car or into any relaxing position, instead, slowly walk back to your car. And if you actually walked from your location, then just stroll back.

Do not walk briskly, for this is not recommended after a meal. You should indulge in moderate physical activity after eating as it aids digestion, burns calories and gives you a good heart health.

Are you craving an eat-out? Indulge yourself but always remember that too much of everything is bad.

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What a balanced weightloss plan should include

The science of weightloss has to do with diet and exercise. This is the most important thing to know. But how people eventually mix up diet and exercise strategies in their weightloss plan sometimes does not work. Plus, there are lots of weightloss advices and ideologies that go around.

Having a balanced weightloss plan is necessary, so that you get results and save resources. To do this, you need to know what the plan should include and forget about anything else.

Here are the main things to include in your routine to have a balanced weightloss plan

Whole fresh natural food (not junks)

The best diet plan for weightloss must mainly include fresh natural foods that can satisfy you and keep you from going hungry before your next meal. It most also contain less sugars, more protein and moderate level of healthy fats. This definitely cannot include snacks and junks.

Track food intake

Keeping record of what you eat is the main deal. After making commitments to a healthy diet, many people still get to take snacks. If you keep a simple food journal, you would be able to actually see what you take in.

Dr. Eduardo Grunvald, obesity medicine specialist and medical director of the University of California San Diego Weight Management Program, says, ‘you don’t have to count calories’ to get results.

Sweat out

Without a healthy diet, exercise would not work for weightloss. A healthy diet and moderate exercise would do so much. This does not have to be at the gym.

Walk or run around your neighbourhood, go biking or do exercise indoors, ‘anything to get your heart rate up’, Christina Stiehl, health and fitness staff writer for Thrillist writes.

Water

Inadequate water intake can result to obesity, according to a study on ‘inadequate hydration, BMI, and obesity’ by Tammy Chang, et al, of the University of Michigan.

Water, plenty of water, cannot be left out of a balanced weightloss plan. Even after losing weight, water has many other health benefits like detoxification.

Track your weight

Monitoring your weight weekly or monthly ‘can help you stay focused on your goal’, Dr. Grunvald says. You must not let your weight discourage or scare you. You need to keep track of the weight to measure how much weight you are losing with your weightloss plan.

Groups and communities

Apart from all the diet and exercise strategies in your weightloss plan, Dr. Grunvald, says, the biggest factor in losing weight is ‘making sure you have a good support system’.

Join my WhatsApp group for community weightloss support

It is important to have people to help you make good weightloss choices. Connecting with ‘people going through the same journey’ is helpful too, Christina Stiehl writes.

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What is the best way to lose weight?

best way to lose weight

Are you wondering on which approach would help you lose weight effectively? There is no single answer this question neither is weightloss a band wagon affair. What you can do for yourself is start small and stick to the routine that suits your health history and body type.

How to start small

First of all, you need to be aware of your weight and the rate at which you add up. Once you are aware that your weight is no longer healthy and might become a threat to your well being, the journey to weightloss becomes easy. This is called acceptance.

Then comes determination. At this stage, you have to be extra cautious not to become desperate as to start using all sorts of medication or exercise routine that are not meant for you.

It is best to appoint a weightloss coach who could help you analyse your lifestyle and then suggest the most suitable weightloss method for you.

Consistency then comes into play. For your weightloss routine to yield good results, you have to be consistent in whatever method you have decided is best for you. Set little goals and achieve them at short intervals, then measure your achievements as you go.

With consistency, you would get the confidence to stick to your fitness plans. If your coach has told you that breakfast is best for you at 6:00 a.m., stick to that time for your breakfast time. If during consultation, your coach concluded that you should workout for fifteen minutes everyday between 7:00 a.m. and 7.30 a.m., then stick to that time.

Weightloss is not magic, and the only best aspect of it is when you are able to keep the fats off. With consistency, you would not have to worry about your fats coming back. As long as you stick with your timetable, the do’s and the don’ts.

How can your coach help you lose weight the best way?

Before you appoint a coach, ask yourself if you are ready to lose weight. Once you are able to answer this question affirmatively, you should look out for a coach that will help your dreams come true.

Look out for a coach who listens. Get testimonials from his/her previous clients, and find out about how he/she runs her weightloss programmes. The best weightloss coach would listen to your individual needs. He will help you work out the best plan for a slim, fit and healthy you.

So what is the best way to lose weight? Our suggestion is that you should start small. Don’t just hit the gym or start restricting yourself from some diets. Consider following these steps:

  • Accept that you need to lose weight
  • Have determination
  • Get a coach; and
  • Be consistent

Do you need to lose weight? Start your journey here.

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The rationale of physical fitness for women

Women have always been put in second place by the society in almost all facets of life, except in areas where they have to perform domestic chores such as homemaking.

However, the reverse is rapidly becoming the case as we now have women making names and flexing muscles in all aspects of everyday living. One of such areas is physical fitness activities.

Growing up, I had this notion that vigorous physical exercises were for men only as I was used to seeing only men lifting weights, or doing some push-ups.

All I used to do for physical activity along with my female friends were skipping, running, walking, and the likes.

Nowadays, more women are becoming renowned personal trainers and gym instructors.

What is the rationale behind having almost the same number of women as men hitting the gym or sidewalks on a daily basis for some vigorous physical exercises?

Below are the three major reasons behind this trend.

1. To keep up with their new lifestyle

As more women enter into the corporate industry and work in offices, their routine become disorganized and stress becomes the order of the day.

Normal routine such as meal time, sleep time, nap time, all became scanty activities that are carried out without order.

This has led to lack of adequate sleep, unhealthy eating, reduction in creativity, and weight gain among several other health issues.

The normal routine exercises such as walking and jogging may not be enough to combat situations such as weight gain.

A busy woman would like to shed her fat fast in order to remain active. As such she looks up to more rigorous exercises such as weightlifting, or playing football.

She hits the gym or uses the services of a personal trainer in order to maintain her fitness activity schedule.

2. To maintain good health

Another reason that women indulge in vigorous physical activity is to improve the state of their health.

Based on this table by CDC, vigorous paced exercises burn more than 7 calories per minute, while moderate paced exercise burns between 3.5 to 7 calories per minute.

When they need to keep fit or prevent health conditions such as osteoporosis or heart related diseases, women tilt towards vigorous exercises.

They incorporate it into their moderate activities by intensifying the speed at which they run, jog, or walk without increasing the amount of time they spend on it.

3. To boost self confidence

Women also indulge in vigorous fitness activities to boost their confidence.

There is an increased need to exert self confidence in order to face the daily challenges that come with their new status as career women or business owners.

Being in a high position requires that we make serious decisions and take actions that affect a lot of people.

If the situation arises to be a lead decision maker, some women tend to engage in physical activities while they think through and weight the pros and cons of their own contributions.

What about you? What is the rationale behind your choice of physical fitness activity?

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Snap out of depression with routine exercise

Exercise

Happiness is a choice; one that we do not all find easy to make. But depression is a monster with heinous claws that sink deep into the very essence of our being.

It is a demon that attacks in those low moments, when we wish for different lives. Devouring the soul, it makes the body weak and the spirit helpless.

Snap out of it! But we all know the only easy thing about that is in the saying. The real victory comes at no cheap cost.

The good news is; a recent research by Emily Bernstein, a graduate student at Harvard University Clinical Psychology, and her adviser, Psychologist Dr. Richard McNally, published in the Journal Cognition and Emotion, suggests that you can actually make an investment towards quick recovery from depression by participating in aerobic exercise.

Their research method involved 40 men and 40 women who were given a questionnaire, which gauged their emotional mood, to complete. Afterwards, they were subjected to a 30 minute jog or stretch. Following the period of exercise, these men and women were shown a sad clip from the 1979 movie ‘The Champ.’ Again, another questionnaire was administered to measure their emotional regulation.

In succession, these men and women were shown an amusing scene from the 1989 film ‘When Harry Met Sally,’ following which they completed the questionnaire again.

A comparison of the data from the questionnaires revealed that the exercises, stretching and jogging, did not instantly boost mood nor did it prevent people from reacting strongly to the sad clip.

However, the difference was observed in the rate at which the respondents bounced back after the sad clip. Those subjected to the 30 minutes of jogging were able to better regulate their emotions after the sad clip than those who participated in the 30 minutes of stretching.

The respondents who jogged and responded strongly to the sad clip, were more able to pull themselves together to enjoy the amusing clip than the men and women who merely stretched for 30 minutes.

This holds great promise in preventing depression. You do not have to give in. You can prevent depression by participating in aerobic exercises.

This, along with other benefits of exercise such as better coordination, better brain power, better muscle strength, longevity, better health, and lots more, should get you hitting the gym for regular hours of work out, or the road for a sweaty session of road walk, or the swimming pool for that body chiseling laps.

A quick way of fighting off depression with exercising is to get busy whenever you feel down, it can be a simple exercise or any positive movement that puts you in a good mood. Sadness be gone!

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Five tech tools to help you get in shape

Tech

Diet plans and expensive exercise equipment will do you little or no good on your mission to get in shape. If you want to get in shape like a superstar, your get-in-shape plan must have healthy eating, portion control and a solid exercise routine.

You must know that it is hard to find a workout routine that does not just help you get in shape, but fits your need and is easy to keep up with. However there are a few tech tools that can help you find your fit and make the best of it.

These five tech tools can help you get on just fine with the hassle. But the internet has lots of them and while those listed out here may be useful, you can fiddle with search engines, like Google and Yahoo search, to find many others that may work better for you.

Couch to 5k Running Plan

For one who is not used to running, getting on the road for a run may be scary. But all it takes is a small start and the Couch to 5k running plan is made just to prep you up towards your first 5 km run in 6 weeks.

One Hundred Push Ups

Push-ups can be a hard deal. It can even be embarrassing when you are unable to finish a small set of pushs. But push-ups can turn a cheap walk for you. How? The One Hundred Push Ups gives you workout routines designed to take you from 0 to 100 push ups in 6 weeks.

MapMyRun

Not only when running, if you are hiking, biking or skipping, on whatever routine, mapping your workout is a good way to monitor what routines you have done, what workouts you have enjoyed and how many calories you have burned out.

If you find the interface too complicated on your first use, you can jump straight to the route creation tool to map out your first run.

Walklogger

Walklogger is a software that is built for your mobile devices. It is a type of pedometer that counts your footsteps by sensing your body motion.

Pedometers are generally great workout motivational tool, that keep track of your physical activity. They are portable devices that you can carry along wherever you go. They come in different sizes and shapes; some are like bangles, others are like wrist bracelets.

We also have the ones that are designed to look like small calculators. You can download Walklogger on your mobile device, enabling you to use your device as a pedometer.

Traineo

It is easy to set goals but quite harder to nail the target. This tool is designed to help you stick to your workout plan and motivate you to achieve your exercise and fitness goals. You can see it as your artificial intelligence workout coach.

What is stopping you from getting in shape now? Get on your feet and work your way out to that superstar shape you have always wanted.

Image credit: http://feelgrafix.com

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Eating right: take charge of your health and life

Right

Eating right. What does it mean? It means different things to different people. The nutritionist will tell us it means consuming the right quantities of foods from all food groups in order to lead a healthy life.

The food groups as we all know are Carbohydrate, Protein, fat, Fruits and Vegetables, Diary, fiber etc.

Thus, when we combine all these in our meals we say we have taken a balanced diet.

But I say eating right is all about YOU. It’s about you and your goals.

When you eat right, you feel good about yourself and your food choices. You eat a variety of foods that provide the nutrients you need to be fit and in shape. You are investing in your body and your future by not overeating or taking in more calories that your body needs.

The World Health Organisation (W.H.O) gave 5 recommendations concerning Healthy eating:

  • We should aim for an energy balance and a healthy body weight
  • We should limit our energy consumption from total fats. We should aim for more unsaturated fats and not saturated fats.
  • We should up our consumption of fruits, vegetables, whole grains and nuts.
  • We should consume as little simple sugars as possible.
  • We should limit our Salt/sodium consumption.

As simple as all these appear, how many of us really practice these. When we eat our foods matters as much as what we eat.

Let’s take the normal day scenario of the Working Mom:

She wakes up early and starts getting ready for the day. She gets the kids prepared for school, if she is lucky she prepares their lunch, if not she branches at the fast food joint on her way for their lunch. The kids may or may not take any breakfast. If they do, maybe cereal or a slice of bread and a cup of beverage. Meanwhile, mom didn’t take anything hoping to take a cup of tea at work.

She drops the kids at school then hurries to work. She gets to work and she gets neck deep into the day’s activities. At around 11a.m, she starts feeling hunger pangs and she remembers “oh! I’ve not had anything”! The next thing she sends someone to buy a drink, a coke or a pepsi, and a pie and she eats! She doesn’t have time to eat a proper meal.

By the time she gets home, she balances to a large bowl of Eba and assorted meats. Because she is very hungry. She has not had any meal all day. And guess what time this is? It’s 9.30pm in the night.

As eating healthy is a nutritional lifestyle that promotes good health, another part to this is regular physical activity. To most of us, we say we are very active. But I bet this is not true.

We sit in air-conditioned car to the office, at the office, we sit all day till close of work. No form of exercise whatsoever. We believe there is no time to waste all in the name of exercise. For some people, they go to the gym, but right there after their workouts they are already consuming their regular drinks.

Regular exercises of 10-15mins, 3-4 times a week will go a long way to keep you fit and in shape.

In all of these, what should your goals be this year? They should be:

  • Better health and abundant happiness
  • Being a healthy, strong and fabulous mom
  • Being a fit, vibrant and confident wife, sister, daughter and professional.

So how can you achieve these?

  • By establishing a lasting lifestyle modification and creating changes in your diet and exercise routines
  • Staying away from unhealthy habits. Plan your day, from your breakfast, which is an important meal of the day to the apple for snacks rather than that chocolate or cake. Planning is very key in the achievement of goals. Also you might want to have water handy so that it will be easier to take rather than that fizzy drink whenever you feel thirsty. Yes make good old water your drink of choice always.
  • Making regular exercise part of your life. It doesn’t take the whole day to exercise. Wake up earlier than you used to. You can Jog on the spot, jump rope (skipping), take a walk. Just make it regular. Even in the office, you can decide to take the stairs rather than taking the elevator. Walk up to discuss with your colleague rather than using the intercom.

Healthy living is all about YOU. We have time for others but we don’t have time for ourselves. Start slowly. Get the whole family involved. Take that walk with your spouse, or daughter or your son. Get support. Surround yourself with positive thinkers. People who will encourage, inspire and motivate you.

The trick to lasting good health lies in mastering positive fitness and nutrition habits. Be that healthy, strong, fit and fabulous mom.

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