● Laura Thornberry ●: health

Do you want to increase your fitness and stamina levels, but are unsure or don't know where to start?

Whilst being stuck at home through the current coronavirus pandemic, it can be extremely easy to lose focus on exercise, working out and becoming much lazier than usual. Many people are finding these lockdown rules and guidelines extremely hard, with feeling lonely and demotivated, but during these times it could be a perfect opportunity to refresh yourself and make changes to your own personal life for the better. Having slightly more time on your hands could help you to begin getting your lifestyle much healthier, improve your mental health and begin your journey to feeling and looking better, and there's not place better to start than at home.

A recent blog post of mine shared some essential fitness, workout and lifestyle tips, that could be a great place to start when trying to improve/change your lifestyle for a more positive outcome. Just adding some simple swaps and changes into your daily routine could really kickstart your goals for a more healthy lifestyle.

One of the biggest changes to help improve your fitness and stamina at home is to switch up the food/drink that you have and opt for healthier options. A balanced diet helps you get the much needed nutrients, vitamins and minerals your body needs to work effectively on a daily basis. Making sure to get good sources of proteins, carbs and fats are essential for your body, and shouldn't be restricted too much. By eating the right foods, and the right amount for your body, you will be fuelled for the day and able to workout for longer periods of time, therefore managing to increase your fitness and stamina levels over time.

Regular exercise is one of the best things you can do for your health, whether that's the physical or mental side of it. It has so many benefits, including improving your overall fitness/stamina levels, helping you to destress and reducing your risk of many diseases. Exercise can come in some many forms that there is definitely something that everyone can take part in and enjoy, with activities such as walking, jogging to running, or even yoga, weight training or cycling. Walking is one of the easiest ways to get more activity into your day, lose weight and become healthier, so this might be a good starting point for those working from home to get some exercise in each day.

Getting plenty of rest is completely necessary when exercising and training. Including rest days throughout the week allows time for recovery, is essential for muscle growth and gives your body time to replenish energy stores that have been used. Rest days are also important because they help prevent injury and fatigue, meaning the next time you exercise you'll feel stronger and fitter.

Something you may be unfamiliar with is Inspiratory Muscle Training. IMT is scientifically proven, as well as recently recommended by the World Health Organisation to benefit patients with respiratory illnesses, as well as healthy people, including athletes. Powerbreathe are a company who have been making Inspiratory Muscle training tools for many years, focusing on exercising the inspiratory (breathing in) muscles, helping to improve strength and stamina, as well as reducing signs of fatigue and breathlessness. These IMT devices work by creating resistance when breathing in, which in turn strengthens your breathing muscles by making them work harder than usual. Powerbreathe have devices suitable for everyone, to suit all budgets and support all fitness levels.

Hydration is a key part of your daily routine, regardless if you're trying to improve your fitness and stamina. Up to 60% of the human adult body is water so it's essential to keep hydrated. Drinking enough fluids and making sure to get enough water into your body is vital for everyday bodily functions, and will help to maintain your concentration and performance levels.

Set Goals. The goals you work towards, however big or small, should still be challenging you but also be realistic enough to make them achievable. Starting off small is probably the best way forward as you can slowly build up strength, fitness or stamina levels over a period of time to help you progress at a sustainable rate. It might also be helpful to reward yourself when you reach your goals, in order to keep you motivated and push for more.

How are you keeping fit during lockdown?

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10:00 No comments

New Year? New Me? It’s that time of year again. How many times have you heard that phrase being thrown around when New Years Resolutions are made. Many people hope to make a change in their diet and exercise habits but find it incredibly hard to get started and maintain over a long term period.

However, with these 10 top tips, you're bound to kickstart your lifestyle change in 2021!

1. Trainers
For me, a good, durable and comfortable pair of trainers is a definite must have for anyone who is looking to get into exercise and beginning any fitness workouts. Investing in quality footwear can help you to prevent injuries, mainly foot and ankle damage, and make your workout a more pleasant, enjoyable and comfortable experience. Whether you're going for long walks, jogs or runs, it's super important to make sure you have correct fitting and supportive footwear. My personal favourites are Nike and Adidas!

2. A Sports Bra
As a women, having a comfortable, supportive and well fitting sports bra is a must for any physical activity as continuous movements can result in soreness, pain and sagging of the breasts. In general, your sports bra should feel slightly tighter than your regular bra, however, you should still be able to breathe deeply and comfortably. They also come in a range of styles and types of support, depending on the amount of impact your workout requires.

3. Tracksuit Bottoms/Leggings/Shorts
You want something that is going to be comfortable, practical and suitable for your desired exercise or workout. You don't want something that is too tight and restrictive, as this can stop you from performing well, as well as making you feel uncomfortable and isolated. Tracksuit bottoms or leggings are my preference! They are super comfortable and warm, and perfect for day to day wear and perfect for any weather type.

4. Yoga Mat
A yoga mat can probably be the most beneficial for those doing floor exercises or stretching. It's also great to help increase flexibility and keep your body relaxed. For many people, pressing their bodies onto the bare ground or floor can be painful and sore, especially on the palms, knees, elbows, and vertebrae of the back. The yoga mat offers some light support and cushioning which can help avoid any injury.

5. Water Bottle
A water bottle is another must have item. Whilst exercising, you are constantly losing water from your body, through breathing and sweating, so it's important that you keep hydrated and keep up your fluid intake. There's such a variety of amazing bottles out there, where you can track exactly what you're drinking, or even infusing your drinks with some delicious fruits.

6. Baggy T Shirts/Vests
Whilst working out, you don't want clothing that feels tight and uncomfortable - this just makes you feel slightly insecure and makes you lack confidence, especially if you are wanting to lose some weight. Choosing loose fitting tops is perfect for exercise, they aren't too tight, breathable and for me, I think they are perfect attire for a workout.

7. Routine/Schedule
Creating a workout schedule or routine is a great way to begin getting fit and healthy. By sticking to your schedule, this gives you something to stick to, be committed to and doesn't allow you to "cheat". Even if you choose to go running once a week or exercise at home everyday, sticking to this will boost your confidence and give you that encouragement you need to stick to your routine. However, you need to listen to your body and if you don't feel like working out, you're feeling tired or just lacking motivation, use this time to relax and reflect on how you can achieve more!

8. Music Playlist
Having an upbeat, motivational music playlist helps to your keep focused and keep your mind on your exercise. Music can also help you to enjoy exercise a lot more and also make it fun! Along with a music playlist, you need a good set of headphones to keep those tunes playing and keeping you on track for your workout. Similarly, it's super important to keep your ears healthy and make sure you don't suffer any hearing issues through life, so it's important to have regular check ups just in case. Auris Ear Care* are perfect for this, as they have one simple goal - "to keep your ears clean".

9. A Notepad/Diary
Keeping a fitness diary/log is a great way to record your progress and see how far you've come! You can also use this to set your fitness goals and targets, and give yourself deadlines for this. It's also a great way to record your weight loss, your exercise routine or even how far your running/swimming/cycling each week! You'll be able to see how you're improving and progressing, to get to the place you want to be at the end!

10. Hairbands and Clips
A must have essential! Whilst exercising, the last thing you want is your hair flying in your face, getting in the way, getting sweaty and just annoying. Hairbands and clips are just needed to keep your hair back and out of your face.

What are your fitness essentials? Do you use any of these? Will you take any of these on board and include them in your 2021 workouts?

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It’s that time of year when people vow to be more active and dust off their gym gear in a bid to work off the indulgences of the festive season. Exercise is one of the best remedies for improved physical and mental health. If you’re embarking upon a new fitness regime, here are some tips and tricks to help you get the best results.

workout routine

Set realistic targets

Setting targets is an excellent way to increase motivation, but it’s essential to establish goals that are achievable. If you’re a beginner, and you’ve never trained before, it’s unlikely that you’ll be able to run a marathon in a month’s time. Set goals that are relevant to your aims and consider your fitness level. If the end goal is to run 26.2 miles, break it down and start by ticking off a 5km run, followed by a 10km route and a half marathon. Celebrate each milestone and be ambitious. As you build your fitness and stamina, you can modify your goals.

Eat well

When you increase your activity levels, and you’re pushing hard in training sessions, it’s crucial to ensure your body has sufficient fuel and that you’re eating the right foods. Focus on good nutrition and make sure your diet is balanced. You may need to increase your calorie intake if you’re burning a lot of calories and you want to maintain your weight or gain weight. If you want to lose weight, reducing your calorie intake in a controlled manner can help you drop pounds in a safe way. Training puts a strain on your body, and it’s beneficial to allow time for rest and to aid recovery. If you’re thinking of taking supplements, such as hyperade supplement, ask your doctor or a personal trainer for advice before changing your diet. As well as embracing healthy eating, it’s also critical to stay hydrated. If you lose fluids through sweating, you’ll need to replace them. Carry a bottle of water with you and aim to consume at least 2 litres per day.

healthy avocado spinach toast

Introduce competition

Humans are naturally competitive, and many of us lift performance levels when there are competitors around. If you want to push yourself, introducing some friendly competition is a great idea. You can do this by joining exercise classes or group training sessions or getting involved in virtual races or competitions. You can also work out with a buddy. This will help you get the best out of the session, and it may also be more fun.

Make training enjoyable

Many people will roll their eyes when they hear others talking about going to the gym or going for a run. If you’re sceptical about the fun factor, and exercise has always been a chore, it’s an excellent idea to vary your workouts, try new activities, work out in different places and get friends and family involved.

cycling

If the start of a brand new year has inspired you to get fit, it’s natural to want to see results. To get the best out of your workouts, set achievable targets, eat well, stay hydrated, make training fun and unleash your competitive side.

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13:14 No comments

The common cold is, well, one of the most common illnesses in the world! People get it all-year-round, but it mostly comes to bite us during winter. The worst thing about the cold is that there's no cure for it and it keeps adapting. This is why nobody is immune to it, and also why you might get multiple colds in a year.

However, another illness often gets mentioned in the same breath as a cold: the flu. You see the two paired together all the time, but what's the difference between them? How do you know if you have a cold or the flu?

cold and flu illness

The flu is considerably worse

Firstly, you'll know if you have the flu because it is considerably worse than a cold. While you might get a cold a few times a year, they may only put you out of action for a day or two. Bad colds can last longer, but you tend to recover very quickly. The main symptoms are a blocked nose, cough, sore throat, and general tiredness. They can also be treated quite easily - ginger is very effective at killing the cold virus, which is why it doesn’t last that long.

In contrast, the flu will floor you for at least a week. It has many of the same symptoms as a cold, but it's a lot stronger. You won't feel better for a good few days, and the symptoms will linger on well into a second week. The flu virus is highly contagious, which is why your best method of treatment is to stay at home and recover. You might be able to get some flu treatment from a doctor, but it depends on how severe your symptoms are.

The flu causes intense muscle aches

I lived my whole life without having the flu, until about three years ago. To be honest, I assumed that the flu and a cold were pretty similar. In fact, I may have even told people I had the flu a few times. But, it's not until you actually suffer from it that you realise the stark contrast in the two illnesses.

The biggest difference is that the flu causes intense muscle aches. This doesn't mean your muscles feel a bit sore and weak - it means they properly hurt. I had a severe pain in my back that felt like a really tight muscle knot. The same sort of thing happens in other areas of the body - it's like the day after an intense workout! For me, this is one of the tell-tale symptoms that help you differentiate between the two diseases. If you have cold symptoms and some serious muscle aches, you probably have the flu.

The flu gives you a fever

Another common difference is that cold will very rarely give you a fever. Generally, you just feel a bit run down and tired. This comes with the usual congestion issues, but your temperature isn't too hot. Weirdly, one of the treatments for a cold is to induce a fever at night. Some people suggest that wearing wet socks triggers a fever, which sets your immune system to peak efficiency. The idea is that the fever drives out the cold.

Anyway, the flu will give you a fever as one of the main symptoms. Again, this is an easy way to determine if you have a cold or the flu. Check your temperature, and if you keep sweating through your covers, you probably have the flu.

The flu can make you nauseous

Colds tend to be quite a sinus problem. What I mean is that most of the symptoms affect your nose and throat. In turn, this often creates the feeling of your head being in a bubble. When your sinuses are infected or damaged, it does make you feel tired and ill. However, the flu makes you feel all sorts of other ailments as it's more of a total body disease.

Nausea is a common flu symptom, but it's rarely seen when you have a cold. Generally, your eating habits aren't affected when you've got the common cold. You still have the urge to eat, it's just frustrating as you can't taste anything. By contrast, the flu can upset your appetite and make you go off food for a few days. As a result, you're left eating crackers and plain rice until your appetite returns. Thus, if you feel sick and have no inclination to eat anything, the chances are you have a cold.

Hopefully, this gives you an idea of the differences between a cold and the flu. The flu is definitely a bigger concern, which is why there's a vaccine for it. Keep a look out for some of the defining symptoms that let you know if you have a cold or the flu!

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09:00 No comments

How long has it been since you've had a relaxing pamper night? Especially with the current lockdown and everything going on in the world, it's extremely important to take a step back and enjoy some time to yourself, and there's nothing better than a self care pamper evening. Obviously one of the most relaxing and unwinding things to do is have a nice hot bath/shower, but there are a few other steps you can take for the ultimate pamper. So treat yourself today by checking my list of self-care tips to get inspired.

1. First things first, skincare. Is there anything better than taking your makeup off after a long day, and just feeling extremely refreshed and revitalized. I like to use a hot cloth cleanser to take off any makeup, as its extremely gentle on the eyes for those who wear mascara, eyeliner or eyeshadow. I would then opt for a facial exfoliator, or a face wash with my cleansing brush, for a deeper clean, even followed up by a face mask for that super skin detox. This leaves my skin feeling super soft and smooth. Finishing up with any products that I would use in my skincare routine, depending on my current skin needs. During the winter time, I'm ALL about hydration and getting that skin glow. Moisturising creams, serums, oils are winter essentials, and don't forget that lip balm!

2. Next up, haircare. Washing, drying and styling your hair can seem like such a chore, but applying a luxurious hair mask beforehand makes it so much more worthwhile. Hair masks that make my hair silky, smooth and shiny are my absolute must haves, as well as leaving my hair smelling delicious. I make sure to brush my hair thoroughly before applying my hair mask, and make sure each strand is covered from root to tip, and leave it to get to work for as long as possible, sometimes even overnight! I've also recently added the OGX Kukui Oil duo and The Hair Boss Overnight Serum to my haircare routine, and my hair has never looked better. So soft, nourished and super shiny.

3. After having a nice warm, relaxing bath/shower, it's a must have to put on some super cosy and comfy loungewear/pyjamas. Oversized is a must have as there is nothing worse than tight, uncomfortable clothing. I recently posted some super comfy loungewear finds from FemmeLuxe - think oversized joggers and cute matching co-ords!

4. Creating a cosy environment is an essential part of making your evening super relaxing and calm. Make sure to be lighting some candles, grabbing all the fluffy blankets and cushions, you could even hang up some cute fairy lights. Having a cosy environment around you can help to de-stress and give you a break from your daily routine.

5. Something that I've been including recently in my pamper routine is making a warm, relaxing drink. I've really been enjoying the Organic India Teas* and found these to really help destress and unwind during the colder evenings. My favourite is definitely the Tulsi Pomegranate Green Tea*. Infused with Pomegranate and Hibiscus flowers and the tangy flavour of Raspberries is a delightful combination and the perfect drink to have in the evenings. Tulsi is a great addition as it rich in antioxidants and can help to boost your immune system. The Organic India Teas are extremely relaxing, warming and delicious, and a must try for those who love green tea or even if you want a break from the usual coffee, tea or hot chocolate!

6. One part of your self care evening should be treating yourself to your favourite foods and drinks. There's nothing more comforting than ordering/making your favourite dishes, followed with a glass of your favourite drink to lift your spirits. There's so many great choices, whether you're a lover of pasta, pizza, Chinese, Indian, Mexican, the options are never ending, and there is always food to fit your mood.

7. Finally, get comfy and sit back and watch your favourite films/series. Whether you pick something from Netflix, Disney+, YouTube or just something on the TV, it's the perfect way to spend the rest of your evening. I'm currently watching Orange Is The New Black, and I'm hooked!

What are your self care pamper essentials?

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This year, I have wanted to improve my health and fitness, more drastically than last year, and I thought the first thing I really needed to change was my eating and drinking habits, not that I was doing either badly, I wanted to find healthier, more beneficial snacks that I could use as replacements for some snacks that weren't so good for me.

This year, I have wanted to improve my health and fitness, more drastically than last year, and I thought the first thing I really needed to change was my eating and drinking habits, not that I was doing either badly, I wanted to find healthier, more beneficial snacks that I could use as replacements for some snacks that weren't so good for me.

I was recently browsing in my local Sainsbury's after work one day, looking for some new, healthier snacks to try when I came across the Kallo Dark Chocolate Rice Cakes. I'd never tried rice cakes before, but I was really impressed with these. Such a tasty, high fibre snack, I would definitely recommend these to any chocolate lovers out there, still a great chocolate taste, with much more added health benefits, without the added calories.

Another snack that I picked up recently from Amazon were the Nakd Cashew Cookie Bars and the Nakd Ginger Bread Bars. I had tried the Cocoa Delight raw bars previously and enjoyed those, so I was hoping I'd be happy with some of the newer flavours, and I am in love, especially with the Ginger Bread Bar. It had such a sweet and spicy taste, just like Christmas! It just tastes so heavenly and I can't believe there is so little ingredients but such a great, authentic taste. These bars are a perfect on the go snack, whether you have them whilst travelling to work for breakfast, or as a simple in-between meal snack. They are super tasty and only made with very few ingredients, so there is nothing nasty or processed in these.

Since I bought my Breville Blend Active about a year ago, I've definitely upped my game when it comes to making smoothies, especially for breakfast if I'm in a rush. Smoothies are so quick and easy to make, it's a great alternative for a simple, nutritious breakfast. Recently I was kindly send a few health powders and tablets, that you can combine into your smoothies, that add great health benefits without spoiling the taste. I've been using a mixture of the Indigo Nutrition Organic Supergreens Powder* / Indigo Nutrition Organic Spirulina Tablets* / Indigo Nutrition Organic Wheatgrass Powder* and simply adding a small amount to my breakfast smoothies in the morning and I have really been liking using them. Even though you can't physically see any health benefits, you know that they are all packed with great nutrients and vitamins, it's something so easy you can incorporate into your lifestyle to lead a healthier day to day life.

Something new I'm trying this month are the Proper Pops Lime, Lemongrass and Garlic Chips*. "We pop our nutrient rich chips under pressure. They don't go near a fryer, so they're 100% FULL OF TASTE with almost 90% less fat than your average crisp." The pop chips are basically a healthy alternative to crisps, and these ones I received definitely packed a punch with the flavours used. With a slight Asian influence, the Lime, Lemongrass and Garlic flavours were something I really enjoyed and I would really like to try some other flavours from the range as these really impressed me.

Next up, water. As you may have seen in my 16 Things for 2016 post, I wanted to increase my water intake as I felt that I really wasn't drinking enough. Water is super important when leading a much healthier lifestyle, so I was super happy to receive a bottle of the Nuva Ginger and Lemon Spring Water*. I love flavoured waters, my favourite being the Volvic Lemon and Lime water. But when I tried this one from Nuva, I was really impressed. It was such a lovely, not too overpowering ginger and lemon flavour, that I drank this first thing in the morning before breakfast, just to make my body feel refreshed and get it started for the day.

Finally, another water related product here. I was kindly gifted a variety of Stur Water Enhancers* to try and test, and they have definitely helped me in my aim to drink more water and increase my daily intake. I was sent 2 Real Brewed Tea with Lemon, 1 Real Brewed tea with Peach and the Boldly Blackcurrant and Apple Flavour, all of which are super tasty, but my favourite has got to be the Real Brewed Tea with Lemon, it's such a refreshing drink for the early mornings and I've been having a pint of water each day before breakfast, with a little squeeze of it, just to add some flavour.

My first impressions of Stur, I would highly recommend them to anyone who finds plain water boring to drink, as these are a great little additive that can help add some fruit flavour and help you to increase your water intake. They also come in such handy travel sized containers that they are easy to take on the go an add to some water wherever you go!

What new foods and drinks have you been trying this month? Would you consider purchasing any that I have included in today's post?

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12:00 No comments

For today's post, I've teamed up with Aqua Pura, who kindly sent me a whole load of natural mineral water* and some great tips to share with my readers, as well as what I have personally been doing to help me and you feel good and get that extra mood boost to lead a happy and healthy lifestyle. Aqua Pura has provided a list of the following top ten ways to feel your best, how many have you tried or think you could incorporate into your daily lifestyle?

1. Begin by finding a brave friend to start this next chapter with you - having some friendly support (and a bit of healthy competition) should help!

2. Water, water and more water - An amazing 70% of the body is made up of water, and you need to drink around 6-8 glasses to stay hydrated!

3. Move it, move it! - Take the stairs, walk to work or even go to a few classes at your local gym. Find new ways to incorporate exercise into your daily routine.

4. Self motivate! - Don't go for a complete lifestyle overhaul on day one - set yourself achievable goals that you can aim for and conquer, changing your routine one step at a time.

5. Eat a good breakfast every day - Try to get up ten minutes earlier so you have time to enjoy a healthy breakfast before dashing out the door.

6. Snack wisely- If you're feeling a little peckish between mealtimes, grab some unsalted mixed nuts, chopped raw vegetables or dried fruit, and wash it all down with a glass of - you guessed it- water!

7. Enjoy your surrounding - Get to know your local area or reacquaint yourself with nature by going for regular walks.

8. Try something new - As well as cutting out some of your bad habits, introduce some new and exciting recipes and hobbies, and see what works best for you and your lifestyle.

9. Moderation is key - Don't be so strict on yourself that you ban everything you enjoy, but be sure to stay healthy as much as possible so that you deserve the occasional treat.

10. Tackle things heads on- Challenge the negatives in your life

With all these tips in mind. I wanted to share some of the ways I have chosen to feel good and improve my lifestyle. Firstly, I have been drinking a lot more water recently and find that this has given me so many health benefits, it's amazing. My skin looks clearer, more radiant and less dull, plus my hair feels and looks shinier and healthier, as well as having less split ends.

Also, I have been walking to the train station instead of taking the bus, this really allows you to get some fresh air and clear your mind, as is a great way to incorporate some exercise into your daily routine, without it being too tiring and vigorous. I've also been improving my diet and incorporating healthier alternatives, making exciting breakfasts daily, trying new foods and recipes and better snacks that are much better and nutritious for my body.

What tips and tricks do you swear by to help you feel good?

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12:00 No comments

I am going to be sharing 5 simple tips, that you can incorporate into your everyday life, that can get you on your journey to leading a healthier and fitter lifestyle! I am no way an expert in this field, but what I have learnt in the past, is what I shall be sharing with you!

1. Walk, Jog, Run, Cycle (if you have a bike), Its Free!

A great way to keep fit and healthy, is to do exercises such as walking, jogging, running and cycling, which can all cost nothing and can be done any time and anywhere. This is perfect for those who don't have time to use the gym, have a small living area or have lots of commitments, which means they just don't simply have the time. Even taking the stairs instead of the lift/escalator, getting off the bus a stop early or walking to the shops etc, can all add up to your daily exercise and help you to become that little bit fitter and healthier.

2. Plan Your Food Shop and Weekly Meals

I'm sure we all know how stressful and time consuming weekly shop can be sometimes, but writing a list and making a plan is an easy way to make this chore more enjoyable. Planning a weekly menu can help reduce food waste in your home, as well as keep you on a diet plan/healthy eating schedule, as well as helping you to avoid distractions and purchasing anything that you don't actually need. You may even save yourself a little bit of money by planning your shop!

3. Use YouTube/Blogs For Inspiration

If you aren't feeling motivated or inspired by doing the same workouts each time or using the gym all the day, taking time to browse through YouTube videos or fitness blogs can help you gain some new ideas and new inspiration of things to add into your everyday life. I recently posted about using YouTube as a workout inspiration guide, and shared some exercise videos that can be done in the comfort of your own home.

4. Boost Your Metabolism

There are many different ways to boost your metabolism, which helps to burn calories and help with weight loss. Eating more protein is the simplest way of increasing your metabolic rate. Food such as eggs are a great source of protein and beneficial saturated fats, as well as salmon which is highly enriched with Omega 3. Another idea is to replace your snacks with small handfuls of nuts, which makes your digestive system work harder throughout the day and therefore use more calories. By seasoning our food with spices such as chilli, ginger and turmeric, these are great metabolism boosters that aid to burning calories and aids weight loss. Also, eating little-and-often is a beneficial in the role of helping to maintain a healthy weight and keeping hunger/snacking at bay.

5. Use Home Furniture For Workout Equipment

Working out at home doesn't have to cost a fortune, and neither does your equipment. If you're on a tight budget, don't have time to hit the gym or just find exercising hard to fit into your schedule, using home furniture/interiors/objects can help you with your workouts. You could use tins and cans as weights, use your stairs as a step up, use chairs or tables for exercising, as well as spacious floor space.

If you missed part one, you can view that post here.

How do you get fit and healthy at home? What tips and tricks do you have?

13:00 No comments

1.Healthy Eating and Balanced Diet

One of the most important, influential and easiest ways to have good health is through having a healthy, balanced diet. Eating well and drinking plenty of water also prevents any future disease/illness and helps to remove any toxins/waste from the body, as well as maintaining a healthy body weight.

Making sure you have a balanced diet allows you to get all the nutrients your body needs to functions, and there are 5 main groups that you should focus on; Carbohydrates, Vitamins and Minerals, Fats, Fibre and Proteins. These are all essential for providing energy, growth, repair, bodily functions and keeping your cholesterol levels controlled.

Tips for a healthy, balanced diet...

- Eat lots of fruit and vegetables

- Cut down on saturated fats, salt and sugars

- Don't skip breakfast

- Eat the correct amount of calories your body needs to function

- Eat a wide range of foods to make sure you are getting all nutrients

2. Follow A Routine or Schedule
I spoke a little about this in a previous post, so I wont go heavily into detail here, but sticking to a routine/schedule is a great way to start a fitness/health plan, that you can follow and modify as you progress. By sticking to your schedule, this gives you something to stick to, be committed to and doesn't allow you to "cheat".

3. Avoid Any Distractions
Distractions - this is what would stop us from achieving our goals, reaching our targets and following our schedules.

Technology can be one of the biggest distractions, whether its your mobile phone, your laptop, your favourite TV show etc. These make us lose our concentration and will make us feel less motivated to workout, as something else you would prefer to do/watch is there. Even your friends and family can be a distraction to you, if the pop over your house without you know, invite you out for a meal/night out etc, this can put you off your routine and stop your progress.

Its always important to stay focused, stay motivated, stay determined and forget those distractions!

4. Have A Comfortable and Spacious Workout Environment
If the gym is a no-go place for you, whether it be dues to lack of confidence or just lack of funds, working out at home can be free and easy - as long as you have the environment for it. Having a large, spacious room, gives you a lot of room to workout in, where you have the space to do various exercises and activities.

5. Make It Fun!
I think its definitely important to make exercise and healthy eating fun, we don't all want to feel stressed and depressed, and just generally lazy and lethargic!

Exercise can be fun right? Maybe get a group of your friends round and do a workout or dance DVD, go running with your partner or go over the park with your family for a game of football or whatever sport you like to play, just make sure its something you like and you know you will enjoy!

Having a healthy diet doesn't always have to be unappealing or boring, in fact it can be delicious and tasty! Now having a healthy diet doesn't mean you just have to eat vegetables and fruit everyday, you can make near enough any of your favourite meals, but with healthier ingredients, that taste amazing are are better for you!

How do you get fit and healthy at home? What tips and tricks do you have?

13:00 No comments

Getting motivated is the best way to start/continue with your fitness/diet routine or just leading a better lifestyle, but finding that motivation can definitely be hard sometimes, especially if you don't have the support, knowledge or guidance that you really need.

In today's post, I'm going to be sharing with you my top 5 tips to getting motivated, and tips that I have started using myself, in order to get fit and healthy! As I said, I'm definitely no expert, but I'm hoping what I do, with motivate, inspire and help you with where you want to be/what you want to do!

1. Exercise with a friend/family member or your partner

We all know that exercising on your own, or improving your diet can be very hard if you don't have the support and help from others around you, but starting your fitness/diet journey with someone else can make it 10 times easier for you! Having someone you know, who are close with and feel comfortable around, is a great way to feel motivated and encouraged. It's also a way to build a closer friendship/relationship, to get to know someone better, or even just to have some fun and let your hair down, whilst getting sit and healthy!

There may be those times where you feel like you just cant do something or you're struggling with something, but having that someone there with you can give you that extra boost and guidance you need, as well as that moral support, that can spur you on to achieve your goals and aspirations!

2. Set goals and keep a fitness diary

Setting yourself goals, and by goals I mean realistic and achievable ones, whether you want to loose 5lbs in 5 weeks, or 1 stone in 2 months, dropping 1 or 2 dress sizes or even entering a running event, just make sure they are realistic and reasonable! Setting goals helps you to keep focused, motivated and determined to get to that place you want to be, whether you choose a few weeks, few months or even a year.

Keeping a fitness diary/log is a great way to record your progress and see how far you've come! It's a great way to record your weight loss, your exercise routine or even how far your running/swimming/cycling each week! You'll be able to see how you're improving and progressing, to get to the place you want to be at the end!

Setting goals and keeping a fitness diary, can also be a way or treating and rewarding yourself. By reaching your goals by certain dates/months, you can treat yourself to something as a way to feel proud and pleased of how far you've come and what you have achieved!

3. Purchase workout clothing/accessories

This might sound like a bit of an obvious one, but ACTUALLY buying your workout clothing and accessories gets you motivated to start using it and begin your fitness/diet routine. There are so many different clothing items out there, whether you want proper fitness gear or even a plain top/vest and tracksuit/leggings, there's always something for very body shape and budget, you just pick what you feel comfortable and confident in!

Important things that I feel you should really have are...

- A good, supportive pair of trainers

- A comfortable sports bra

- Comfortable clothing/swimwear

- A water bottle

- Yoga/exercise mat

I feel that these are the very basics that you need to begin getting in shape and leading a healthier and fitter lifestyle. You can pick most of these up anywhere, in your local high street, supermarkets or even online. If you're on a tighter budget, there are still places for you, check out the sales in your local shops and online! You'll be sure to find something you'll love!

4. Create a workout schedule

Creating a workout schedule or routine is a great way to begin getting fit and healthy. By sticking to your schedule, this gives you something to stick to, be committed to and doesn't allow you to "cheat". Even if you choose to go running once a week, exercise at home everyday or go to the gym twice a week, sticking to this will boost your confidence and give you that encouragement you need to stick to your routine.

I think that creating one of these is a great idea, you can build up your schedule slowly, making sure you're not doing too much to exhaust yourself, just make sure you are flexible and realistic, and when you feel the time is right, you can slowly and steadily, build up your routine gradually.

5. Feel inspired and be determined

To get motivated, feeling inspired and being determined plays a huge role in this. There are many ways to do this, and here's just a few.

- Having photographs of yourself, or areas of your body that you aren't happy with dotted around in your exercise area, is a great way for you to feel motivated and determined to improve this.

- If you're looking to lose weight, buying something you love in a small dress size, will give you that boost and determination, to be able to fit into it and look great!

- This is probably a controversial one, but having images of celebs/role models that you think have a great body or just look great, will help you get inspiration!

- Printing out motivational quotes and putting them around your house, will help give you that encouragement you need to continue and stick to your routines!

So hopefully, If you're someone who is lacking that little bit of motivation, have no idea where to start or need some more help, this post has helped you that little bit! Getting that motivation you need to be successful and achieving your goals can be hard at first, but once you're there, you can do anything!

How do you get motivated? Do you include any of these tips? What other tips do you have?

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