3 Tips on Easing Yourself into a Healthy Lifestyle

Healthy living has become a new buzzword, and this isn’t such a bad thing. People are increasingly understanding the importance of watching what goes into their bodies, encouraging more physical activity and trying to drop bad habits. However, living healthy can be a challenge for many, especially after years of adopting and practicing unhealthy habits. For this reason, instead of doing a dramatic switch, it’s often best to begin healthy living gradually and make it more of a process. On that note, this article is going to help you ease into that process by sharing three tips on healthy living with you.

Begin Changing Your Diet 

One of the first things that you can do when trying to ease yourself into healthy living begins by changing your diet. Try assessing your current eating habits and writing them down. You can then look at the unhealthiest of the bunch and see what healthy eating habits you can replace them with. If, for instance, you notice that you skip breakfast every day, try putting a cereal bar in your bag the night before so that you can eat something even if you’re on the go. In the same light, if you notice you have a tendency to eat snacks that consist of empty calories throughout the day, consider surrounding your home and work desk with healthy ones instead. Some healthy snacks you can try include crispy chickpeas, avocado toast, apricot oat bars, spiced nuts, spiced almonds, baked tortilla chips, and oven-roasted kale.

Make Getting a Checkup Routine 

Aside from changing your diet, another way that you can ease yourself into healthy living is by making it a priority to get routine checkups. Nothing gives you peace of mind like knowing that all is well, and your body is functioning as it should. It is typically advised that you consider getting a checkup at least once a year. You can choose to go to your usual doctor or visit a hospital if you need to run specific checks. There are platforms where you can check reviews to ensure you get the best care as well as help others by choosing to review a hospital on platforms such as HealthSoul. You can also try asking friends and family if you can’t seem to find one on your own and see what they recommend.

Try New Activities 

Not everyone is naturally athletic or a sports enthusiast. If this is the case for you, going from never attending the gym to going seven days a week may be unrealistic. Instead, why not try finding an activity you enjoy and doing it with a good friend? This way you can get the physical exercise you need in a way that is enjoyable. Some fitness activities you may want to consider include dancing, training for an active vacation, going on a treasure hunt, or trying something new like horseback riding or skating.

Healthy living is something that you have to commit yourself to if you want to be consistent with it. By trying some of the tips mentioned above, you should find that it gradually becomes easier. Every day offers different challenges; however, by focusing on the end goal which is a long and healthy life, you should be motivated to keep going.

Are you a senior citizen? Here are 4 amazing ways to stay healthy

As you advance in age, there are many different changes that occur in your life, some positive and others negative. When it comes to health, this is one area where senior citizens tend to experience more challenges compared to their younger counterparts. According to the National Council on Aging, about 80% of older adults suffer from at least one chronic disease, and 77% suffer from at least two. This clearly shows that there is a need for you as a senior citizen to safeguard your health and well-being in every possible way. So, since you are aware of the importance of living a healthy lifestyle, how are you supposed to go about it? Here are 4 tips on how to live a healthy lifestyle as a senior citizen:

   1. Natural supplements

 Have you been experiencing persistent pain and discomfort in your body? Do you suffer from sluggishness and fatigue? All these are common problems that senior citizens often experience. Pain and discomfort can be a hindrance to enjoying life with your family and friends. However, you’ll be happy to know that there is a solution. By visiting https://www.renasorganic.com/ you will be able to receive a wide variety of excellent and effective supplements. They are made using the finest natural ingredients including CBD which is proven to have amazing anti-inflammatory and anti-oxidant properties.

   2. Diet

Eating a balanced diet plays a key role in improving your overall health as a senior citizen. Even if you have spent many years eating unhealthy foods, be encouraged because it is not too late to change your diet. By introducing more fresh fruits and vegetables, you will see a great change in your energy levels and overall immunity. You can start with the fruits and vegetables that you really enjoy. Increase them in your diet. In turn, they will motivate you to try out others. Furthermore, you can look for recipes that prepare delicious, healthy meals. Eating healthy doesn’t automatically mean bland and boring food. In addition, don’t forget to drink plenty of water since this helps to keep your cells properly hydrated at all times.

   3. Mental Health

Many times, people care for their physical health while neglecting their mental health. This is a terrible mistake since your emotional well-being often affects your physical well-being. Senior citizens are especially prone to mental health problems such as depression and anxiety. In order to avoid this, you should safeguard your mental health by having a solid support system and also seeking the help of a professional therapist if you are feeling stressed or overwhelmed.

   4. Exercises

Many lifestyle diseases are caused by a lack of exercise. In order to avoid this, you should do your best to promote healthy living by doing regular exercise. There are many different ways to keep fit, you can choose to begin playing a sport or even join a local gym. Before beginning any exercise program, ensure that your doctor has approved of it in order to avoid injuries.

3 Ways to Put the Fun Back into Working Out

Do you ever make elaborate workout plans than abandon them a week later? Do you hit the gym but quit within a week because exercising is just too boring? Do you struggle with motivation issues every time you hit the treadmill?

You’re not the only one. Millions of people around the world struggle to fit their fitness goals. In fact, “working out” is the number one New Year’s resolution around the world. It is also one of the first resolutions people break each year.

People abandon their fitness goals for any number of reasons. But one of the most common ones is simply because of boredom. Conventional workout programs are often too repetitive, tiring, or long for busy, fatigued people.

Fortunately, there are some ways to make working out fun again, as I’ll show you below:

1. Measure Your Progress

Peter Drucker, the father of modern management, used to say: “If you can measure it, you can manage it”.

In the context of fitness, measuring progress equals managing your motivation. You’re more driven to working out when you can see the results in objective, tangible numbers. Instead of guessing whether you’ve lost weight or gained muscle, regular measurements give you clear evidence of your progress.

As studies show, this has a positive effect on your motivation. If you weight 180lbs last month and 174lbs today, you have clear evidence that your workout program is effective.

There are countless things you can measure:

  • Weight & waist
  • Individual exercises (total weight lifted, total reps, one rep maximum, etc.)
  • Total time or distance on treadmill/stationary bike/etc.
  • Total steps or calories burned each day

Thanks to fitness trackers, measuring these numbers is easier than ever. Keep an eye on their progress and you’ll never struggle with motivation issues again.

2. Add Some Music to Your Workouts

The easiest way to make workout out more fun?

Easy: just add your favorite tunes to it.

Studies show that people have better workouts when they listen to music. The more the music is aligned to their tastes, the better the quality of workouts.

The reasons for this are simple: music is known to alleviate fatigue, improve concentration, and increase mental alertness. Music also creates a Pavlovian response – people feel in the mood for exercise when they hear music they associate with working out.

This is the easiest tip to adopt on this list. Just grab a pair from this list of the best earbuds under 50, throw together a playlist with your favorite tracks, and hit the gym.

3. Change Workout Routines

If you’ve been working out for a while, there is a chance you might have hit a plateau. Your lifts and runs aren’t increasing anymore. And you seem to have hit a dead end in terms of losing weight or gaining muscle.

When you stop making progress, putting together the motivation to workout can be immensely hard. After all, if you don’t improve, what’s even the point of tiring yourself?

If this happens, consider changing up your workout routine. Ditch whatever you were doing and start something entirely new. If you were on a weightlifting program, consider switching to a calisthenics program instead. If you were only running for cardio, consider switching to rowing or cycling.

The goal is to give your body something new to work with. Picking up a new program will also give you new records to achieve, which can further improve motivation.

Getting the motivation to stick to your workout schedules can be hard. Follow these tips anytime you feel that working out isn’t fun anymore.

Four Tips for Men for Wearing the Proper Gym Clothing

We've all seen our share of funny people dressed up in the gym: from the guy with bear-hair crawling out the back of his shirt to the ultra-serious lifter wearing three layers of hoodies to break a sweat and cover up the the results.

Today, I don't want you to be that guy. Understanding that the number one reason for vacating the gym is to get a good workout and achieve results over time, there are still trends in the world of fashion that need to be observed.

These rules not only cover your fashion credibility, but they also save others from having to suffer through looking at you in your grossest hour while working out at the gym. Follow the rules and thank me later:

1.Choose workout clothing that fits your body type

You don't need to try to be something you are not: and wearing clothing that is either far too loose fitting or too slim fitting may not only make you look out of place, but it may also lower your functionality in the gym as well. For example, a 4XL baggy shirt and shorts when you are a size large maybe hamper your ability to adhere to range of movement and may also get you stuck on the lateral shoulder press. By content, a spandex suit may limit your mobility when trying to do free-form ladder pulls on the smith machine. Be smart about fit!

2.Don't wear jewelry in the gym

Believe it or not, that gold chain hanging down your neck may make you think you look cool on the street, but in the gym, your likely to find it quite dangerous. The last thing anyone wants is for you to be choking yourself out on the bench press when you are trying to put up 315 pounds of weight! Although (sometimes) fashionable and blingy, jewelry has absolutely no place in the gym and should be left at home!

3.No cologne or perfume in the gym

You may find this shocking: but no one wants to smell the after-trail of your Tommy Boy fragrance as you walk past the long line-up of treadmills in the gym. In fact, your cologne may actually accentuate the smell of your bodily odor and sweat as it only masks the smell and doesn't actually rid of it. Do everyone a favor and resolve from amplifying your lofty smells while you workout; you aren't there to start a social club and no one else is certainly there to judge you by your god-life aroma. Keep clean but keep it simple.

4.Wear clothes that do not absorb moisture

Cotton shirts and shorts in the gym are a thing of the past; yet, there are still some offenders out there who refuse to make the change to moisture-wicking clothing types of men's activewear even though it leaves you cooler and less like you stepped under a waterfall than all-cotton clothing. In addition, after you get off of a weight machine, you are less likely to have to wipe up puddles of sweat as spandex and polyester blend clothing encourage more moisture to evaporate into the air as opposed to stay on your clothing and you as well. Avoid the cotton and make the switch.

Those were my four tips for men to wear the proper clothing to the gym. Have your own horror stories or tips and tricks to share in regard to proper attire for the gym? Share below and let's get the conversation started...and. remember, Don't Be THAT Guy! 🙂

New to gym? Here is what you need to know

Filled with intimidating machines, different kinds of weights that one has never seen before and fitness freaks, the gym can be a pretty daunting place, especially for beginners. Thus, if you are a beginner yourself, the idea of hitting the gym can be quite nerve wrecking and frustrating.

Therefore, here are a few tips that can help you ease those nerves and give you a good start towards a fit body and a healthy lifestyle:

Healthy eating is essential

To maximize the performance of your body during a workout, a healthy diet is important. Meals can be taken up to 30 minutes before a workout. It is, however, advised that a full meal with mainly carbohydrates, protein and fats should be consumed 2 to 3 hours before each workout.

In case, you couldn't get a meal 2 to 3 hours prior to working out, go for a smaller meal, containing mainly carbohydrates and some protein, at least, an hour before the workout. Keep in mind that the meals should become smaller and simpler as the gym time approaches, so that they are easier to digest. This will aid in avoiding any stomach discomfort during the workout session.

Moreover, allmax supplements have energizing effects that enhance performance, improve muscle strength and increase endurance all the while reducing fatigue.

Therefore, proper pre-workout nutrition can prove to be extremely helpful in a high performance workout and for a faster muscle recovery post workout.

What to carry in your gym bag

Most gyms provide locker rooms for their members to stash away their things. However, if your gym doesn't provide one, make sure to carry a gym bag containing the following essentials:

  • First things first, always carry a water bottle to keep yourself hydrated throughout the exercise regimen. Intake of water or any sodium containing beverage, prior to exercise, will aid the body in maintaining its fluid balances and will promote performance.
  • Carry a personal towel to dab the sweat off your forehead or wipe the machines after you have used them. Nobody wants to use equipment that is covered in someone else’s sweat.
  • If you want to workout to the beat of your favorite song or listen to some music, carry an iPod or a music player. To make sure that the music player doesn't get in the way of your workout, clip your device onto an arm band or a waist band. Moreover, the volume should be kept at a reasonable level, so that it doesn't disturb the fellow gym members.
  • If you are looking for some more ideas on the best gym bag, then try out the link for a good variety and advice.

Wear a proper gym attire

Many gyms have dress codes, so before you hit the gym, make sure you're dressed appropriately. In case your gym doesn't have any specific dress code, stick to some form of athletic garb. A t-shirt, shorts and running shoes are the most apt clothing choices when it comes to working out. However, if you really want to branch out, here are a few things you should keep in mind:

  • Besides shorts; track pants or those elastic black athletic tights that are so popular amongst females can also be worn. Try not wear jeans because it's not the most comfortable fabric for a workout. Ladies should avoid wearing tight spandex shorts because they can garner undue attention and hinder their workout session. However, if a few stares don’t bother you, go for it!
  • T-shirts, basketball jerseys and athletic tank tops - all are great choices for the gym. The ladies should wear sports bras because they are most suitable for workouts. However, pair them with a tank top or t-shirt so that you can maintain your comfort level while exercising.
  • Any form of athletic footwear is appropriate for the gym. But, steer clear of boots, flip flops or sandals so that your feet are protected.
  • Keep the hair out of your face by either wearing a headband or securing your hair in a ponytail.
  • Remember that makeup and sweat don't really go together. The sweat will get trapped in your pores as makeup tends to clog them, which can lead to acne breakout all over your skin. So, rid your face of makeup before heading to the gym.

Utilize gym inductions

Try to reap maximum benefits of the gym inductions and tours that are provided when you sign up for a membership. This will give you the lay of the land and an idea of where everything is exactly located. This way, you'll learn about the different equipment and how to operate them; it will also aid in familiarizing you with the facilities provided by the gym.

How to start

As soon as you reach the gym, head to the locker room to dress up and prep yourself. The safest bet for a beginner is to hit the cardio machines like treadmills and bikes first. This will help you warm up for the intense workouts and also allow you to get comfortable with the gym environment.

Subsequently, you can move onto machine weights because you might find that they're easier to handle than free weights. However, this does not mean that you avoid free weights altogether. Weights are essential for achieving toned muscles and free weights allow you to work on different muscle groups at the same time.

Ask for help

If you are confused about the workings of certain machines, don't hesitate to ask for help. The gym trainers and staff are there to assist you. Remember that none of your fellow gym goers started off as experts; they learnt with time and the help of trainers. Even successful athletes require coaches that supervise their exercising routines. Therefore, there is no harm asking for help.

Hire a personal trainer

If you are completely clueless and want in-depth information about the workings of a particular equipment, then it is recommended that you spend some extra money and schedule a few sessions with a personal trainer. He/she can help you learn the ropes and smoothen your transition into achieving a fitter body!

Share the equipment

Implement the concept of 'working in' when you are using a weight machine. If you see someone else waiting in line while you’re taking a breather, after completing a set, offer to work in and alternate the sets amongst each other. This can go a long way in building gym camaraderie and establishing friendships!

Track your progress

Keep a journal with you to keep track of your gym progress. Whether the goal is to lose weight, gain muscles or just sustain your current fitness levels, following your progress will act as the motivation you need to keep your goals in sight. Therefore, jot down your food intake, cardio improvement, weight loss and muscle gain under the relevant dates. Your progress written on paper will not only make you feel good about yourself but will also keep pushing you towards your goal!

Keep in mind that none of your fitness goals will be achieved in a week's time. Just like you need to work hard to attain other milestones in life, you must work hard to obtain your fitness goals too. It is perfectly normal to feel a bit self-conscious about your body when you’re surrounded by so many physically fit individuals.

You might even think they will judge you for the way you look, however, eventually you will realize that most of them are far too engrossed in their own worries and exercises to be scrutinizing you. You have to know that most of them have already been where you are and they understand your struggles.

Furthermore, keep reminding yourself that you are at the gym to work on your body and embrace a healthier lifestyle. Don't let your insecurities overweigh your determination and don't give up when things get hard. Once you make it through the first few gym sessions, it is guaranteed to become easier for you. Just remember to employ these tips and you'll be good to go!

AUTHOR BIO

ABOUT Alycia Gordan

 Alycia Gordon guest author bioAlycia Gordan is a freelance writer. She loves to read and write article related to health and lifestyle, sometime on health-tech as well.  She is crazy about chocolates and you can find her on Twitter: @meetalycia