● 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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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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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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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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09:00 1 comments

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The flu is considerably worse

The flu causes intense muscle aches

The flu can make you nauseous

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