● Laura Thornberry ● Lifestyle Blogger ● London Based ●: Search results for exercise

AD| Many people find that exercise and other physical activities helps them maintain a positive mental health. This doesn't mean you need to be running marathons daily, spending every day at the gym or doing any activity that you absolutely hate.

There are lots of different exercises and activities you can do to be more active and better your lifestyle. It's important that you are choosing an activity that works for you and for your lifestyle. Having something you actually enjoy will definitely help boost you mood and mental state, as well as having something to look forward to and help you stay fit.

Running is an exercise good for both your physical health and mental health. One of the best and most common psychological benefits of running is stress relief. Endorphins and serotonin are released in your body through exercise, and these hormones are those that improve your mood as well as helping to reduce stress, depression and anxiety. Going for a run of any length, whether that be a few laps round the local park or a marathon, gives you time to think about your feelings or problems, get some much needed fresh air and to escape reality for a while. This form of exercise can also improve a person’s self-esteem, as well as helping you to feel rewarded and a sense of accomplishment.

For those who want something relaxing, calming and an exercise with lower body impact, yoga and meditation might be worth a go. Practising yoga can help to increase body awareness, relieve stress, reduce muscle tension/strain, and calms the nervous system. Yoga may be beneficial for those who find exercise hard, strenuous or difficult, as its a slower pace activity with easier, low impact movements. Yoga has so many incredible benefits, it would be silly not to try it.

Boxing style workouts using a punchbag are great for working out your entire body. Constant movements can help keep you agile, flexible and mobile. Boxing is a sport that can help teach you how to control/manage your anger, to stay focused and keep alert. As well as this, boxing is a great activity for relieving any stress or tension that builds up in our bodies.

Horse Riding is the perfect outdoor activity for those who loves to get some fresh air and are also extremely fond of animals. Horses specifically. Horse riding is definitely renowned for its benefits to our physical health, as well as helping to lower stress levels and improve your confidence. The study completed by The BHS concluded that "horseback riding stimulated mainly positive psychological feelings, with reducing depression by 30% as well as lowering the chance of dementia by 30%". Researching your local stables or horse riding centre might be worth a look at if you're keen on getting started with horse riding as a new hobby.

Cycling is a great activity for those who love to get outdoors into the fresh air and exercise at their own pace. Many people take up cycling as a hobby for both physical or mental health reasons including to improve fitness, building muscle or losing weight, as well as clearing their mind and enjoying the environment around us. A survey by Cycleplan found "75% of cyclists noticed an improvement in their mental health since getting on the saddle, with 8% even saying it helped with their depression or anxiety". Cycling can also help improve your social life as well, especially if you go with your friends, or even join a cycling club or class, allowing you to meet new people with similar interests to you.

Finally, swimming. Swimming is such an underrated activity when it comes to stress relief and weight loss. Swimming also allows the body to releases endorphin, that can help us achieve a sense of happiness and wellbeing. The benefits of regular swimming sessions are incredible, not only can this exercise help fight depression, anxiety and improve sleep patterns, but it is also very low impact and easy on your joints, making it a perfect activity for those struggling with their weight or the elderly.

What activities or exercises do you do to improve your mental health? Is there any hobbies that you want to take up?

10:00 No comments

AD| 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.

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?

10:00 No comments

AD| Are you looking to get fitter, eat better and just lead a more healthy lifestyle? Do you find major diet changes overwhelming? What not start small and simple?

Creating a more maintainable, healthier lifestyle doesn't mean you have to make a number of drastic changes to your current routine. Instead of making many big changes all at once, it may be better to start with a few smaller ones. This way, it’s more manageable, and you're more likely to continue for a longer period of time. Not only can these changes improve your health and fitness, it can also reduce your risk of chronic diseases and illnesses. Below, I have compiled a list of 8 simple ways to make healthier lifestyle choices, and a number of them I have incorporated into my daily life.

1. The Perfect Bed Setup

Sleep is a vital and important aspect of everyday life, and honestly, who doesn't love to sleep? Having good quality sleep helps your body to re-energise, refresh and heal itself. The average adult needs between 7 and 9 hours sleep to be fully rested. It's also beneficial to get your body into a good sleeping routine, by going to sleep/waking up at similar times each day. The key to a good sleep is by making sure your bed is comfortable, with a supportive mattress and pillows.

Another important factor to mention is bed height. You want to be able to get in and out of bed easily, and this will help keep your bed accessible at all times. The sleep-tech brand Simba have a great article regarding this, where they discuss 'how high should my bed be', and is definitely an interesting read!

2. Keep Hydrated

Water makes up a large percentage of the body, and without enough of the stuff, dehydration can set in, as well as a dry mouth, tiredness, and headaches. Your body predominantly uses water in cells, organs, and tissues - helping to regulate body temperature and other bodily functions. It's also important to keep hydrated through physical activity and even through illness to ensure hydration levels topped up, as water can be lost through sweat, breath and getting rid of waste products from the body.

3. Stay Stress Free

Having stress that builds up over time can cause some serious issues, such as acne and high blood pressure. For those struggling with stress, taking CBD gummies - maybe those from Joy Organics are a great supplement to take, and could be a good option for stress management and sleep support, as well as to help you relax from your chaotic day. Great ways of managing stress include exercise, relaxation, meditation, and even taking a warm bubble bath can help you unwind.

4. Get A Good Breakfast

Breakfast has always been considered to be one of "the most essential meals of the day", and usually frowned upon if you skip it. By ensuring to eat a good breakfast every morning, you're allowing your body to gain energy, kick-start your metabolism, increase your alertness levels, as well as consuming essential vitamins and nutrients required for good health and wellbeing.

5. Get Your 5-A-Day

Fruit and vegetables are a vital part of a consuming a healthy, balanced diet and can help you stay feeling fit and healthy. It's important that you eat enough of these to ensure your body is getting the nutrients it needs for daily bodily functions. Incorporating plenty of fruit and vegetables in your diet can help keep your body feel fitter, healthier and happier. The benefits of consuming plenty of fruit and vegetables includes getting plenty of nutrients, vitamins and minerals. These can reduce the risk of serious health problems, such as heart disease, stroke, type 2 diabetes and obesity.

6. Avoid Harmful Pollutants

We should probably try to avoid temptation of any drugs or pollutants that could be harmful to our bodies, or at least try to reduce the amounts we consume, e.g. alcohol in moderation, cut down on tobacco etc. Doing this is good for our bodies, where there are fewer toxins circulating our systems, reducing the risk of certain diseases.

7. A Healthy, Balanced Diet

Making healthy lifestyle choices is all about balance and moderation. A balanced diet is definitely a vital part of maintaining good health, can help control your weight, increase your energy levels, and can also boost how you feel. This change in your diet and lifestyle can be something you work on over a more long-term period. You'll be able to incorporate eating a wide variety of foods into your diet, making sure you're consuming the correct amounts, and not over-eating. Make sure to include produce from all food groups including carbohydrates, fats, fruits and vegetables, dairy products, grains, and protein. Even if you're looking to lose weight through your new lifestyle changes, it's also important not to restrict yourself from what you really like - a takeaway or a glass of wine once in a while won't hurt!

8. Follow A Regular Exercise Routine

Taking part in regular exercise is probably one of the best things you can do for your overall health. Some positive benefits of exercise include managing and maintaining a healthy body weight, building muscle and reducing your risk of diseases. As well as these, exercise can also be used to help boost your mood, improve your mental health, and can even help you get a better night of sleep. A top tip for beginning your exercise routine is to pick something you enjoy and that challenges you. Exercise can be made to be fun, which will be a critical factor for how long you keep it up, helping you to continue your routine for a longer period of time, allowing you to achieve your fitness goals.

Have you made any lifestyle changes recently? Are you looking to get fitter and feel healthier?

17:26 No comments

AD| 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?

10:00 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?

13:00 No comments

GUEST POST| Sleep is as important to our bodies as food and water. It is good for the mind and soul as well as the body. Making an investment in your sleep is investing in you and your health. These five simple ways to invest in your sleeping and get a better night of rest should help you get more from the day.

Get a Better Bed

The support your body receives is a key component of a restful night of sleep. It is hard to get decent quality, deep sleep if you are tossing and turning when you should be resting.

Your bed is the base for your sleep. Worn or broken beds cost people dozens of hours of sleep a week and many days of sleep over a year. Making an investment in a better bed is worthwhile. It can also be an attractive way to revamp the decor of your bedroom. For designer beds that will help you rest easy at night, check out https://www.denelli.co.uk/. They are an Italian Furniture Store with a massive range of designer beds that can suit any space and style. Many have practical bedroom storage solutions that will help keep your sleeping space tidy.

Invest in a High-Quality Mattress

Once you have the bed sorted, it is time to upgrade your mattress. No matter how supportive and comfortable your bed frame may be, without a decent mattress, you will not get a good sleep.

Mattresses have become big business lately. It is a highly competitive market between online suppliers and traditional brick and mortar bedroom stores. You can reap the rewards of this healthy competition by bagging a great deal on a luxury mattress. There are some things you need to consider when mattress shopping. You should do some research on firmness levels to find the right one for you. People who suffer from joint pain or back problems may need a hard mattress to give their body the extra support it needs during sleep.

Some people prefer a softer mattress that they can sink into a little. This can give a coddling effect that can help soothe and relax you as you fall to sleep. It reminds us of being coddled like a baby and helps our bodies to get into sleep mode. Nothing improves the quality of your sleep better than a well-made mattress.

Make Sleeping an Event

Good sleep requires some thought. With a little planning and preparation, you can get more from your rest and feel energised throughout the day. Get your sleep right, and you will be happier and more productive.

Prepare yourself for sleep and make bedtime an event. Relaxing in the bathtub before bed can help put your mind and body in the mood for rest. Reading is another good plan. This can help clear your mind and push the cares and worries of the day away until morning.

Try not to eat just before bedtime, as this can keep you awake or affect your dreams if you do get to sleep. If your stomach is still doing work while you are trying to rest, you will struggle to drift away. Stay hydrated, though, as this will help your body to relax. Keeping a glass of water or a water bottle by the bed is a good idea.

Add Exercise to Your Daily Routine

Physical exercise during the day will help you get a better night’s sleep later. Exercising just before bedtime is not recommended as this will energise the body and wake up your muscles. In the hours before bed, a walk should be the limit of your exercise.

Visiting the gym during the day definitely helps get better rest, though. Even if you cannot push yourself to do a full workout every day, some light cardio or lifting should set you up for a good sleep at night. Yoga can help you improve the quality of your sleep too. Many people do not see yoga as exercise, but stretching and working your muscles does strain the body a little. A few poses will get your muscles limber and ready to relax, so a ten or fifteen-minute yoga session before bed can be a worthwhile investment in your sleep.

Tidy Your Room

These three words could be a dreaded chore dished out by parents when you were younger, but they had your best interests at heart. Having a cluttered and untidy bedroom is bad for your sleeping pattern. It is hard to be calm when surrounded by chaos. Spend some time during the day to clear the clutter and organise your sleep space. This is where clever storage in your bed can come in very handy. Try to find a place for everything that needs putting away and create a clean and clutter-free sleep sanctuary.

Following these tips should help you achieve the dream of better sleep. A little time and money can go a long way when you invest them in better rest. Get your sleep sorted now, you will not regret it.

How do you get a better night of sleep?

12:32 1 comments

AD - GIFTED | Many people choose to take part in workout classes, exercise and other physical activities to help them maintain a healthier lifestyle and have a positive impact on their mental health. Whether you're looking to get fit, a new user of the gym or you're someone who attends for multiple sessions a week, sometimes the day after a tiring workout can be quite a struggle.

If you're currently committing to at-home workouts, attending gym classes or getting outside for your workouts, there are plenty of ways in which you can aid your body post-workout. The amount, intensity, and length of your workouts all play a huge role in determining how exhausting it is on your body. Also, things such as your physical body type, stamina and fitness levels are key factors in determining the best way to recover and the length of time necessary. Let's look at 7 ways to help aid body recovery for everyone to consider after your next workout.

Stretching after you've completed your workout for the day can have so many short and long-term benefits. It would be incredibly stupid not to spend at least 5-10mins after every session to work on stretching - it can also double up as your cool down to help slowly get your body back to a normal, resting state. A number of benefits include helping to increase your flexibility, prevent risk of future injuries, and helps to relax muscle tension in your body.

Consuming enough nutritious foods will give your body the much needed energy, fuel, vitamins and minerals it needs to perform day to day bodily functions and to recover quickly post-workout. Diet plays a huge role in helping the body to recovery after strenuous exercise and tiring workout sessions. After any workout, your body needs time to repair and recover. Making sure to consume enough protein in your diet, especially after your intense workout, can begin to start repairing the muscles.

Consuming enough water before, during and after your workouts helps to control and regulate your body temperature. Making sure to rehydrate is essential for those who have exercised /worked-out intensely or have broken into a sweat. Drinking water and other fluids are essential for your post-workout routine and to aid your recovery. Hydration after a workout is a vital step in your road to recovery. If you’re simply not hydrated enough, your body will not be able to perform at its highest level.

Many individuals, especially athletes and regular gym users incorporate massage into their recovery routine in order to reduce any muscle soreness, easing any of your aches or pain and improving your overall flexibility. Massage also can help to decrease your stress levels, reduce any inflammation, improve circulation in the body and also can help boost your mental health. If you're looking to get your hands on a personalized massage gun, you may want to keep on reading and find out my experiences using Actigun.

Getting enough good, quality rest is easily one of the most effective ways to recover after an intense workout. Sleep is so essential and a plays a key role in your daily bodily functions. Sleep allows your body to slowly repair its muscle tissue, and by making sure you're resting enough each night - 8 hours is a good time-frame, you'll also be reducing your chances of any future injury and struggling with fatigue. It's also essential to ensure you have both a comfortable and support pillow and mattress to ensure your body holds a correct posture all night long.

Not only will a nice cold shower will help you cool off after an intense, sweaty workout, they can also help benefit your body in a number of other ways. Cold showers can also have some amazing effects on your well-being and health. Cold showers help to improve circulation in the body, increase your alertness, speeds up muscle recovery and improves your immunity.

Another vital way you can aid your body into recovery after your workouts is to incorporate rest days into your weekly routine. Rest days are just as important in your routine as exercise is. Obviously, the main reason for this would be to allow your muscles to recover from any strain or damage from previous workouts. It’s needed for muscle recovery and repair, preventing injury and fatigue, and will help to increase your overall performance. Letting your body recover after exercise and getting good, quality rest is the best thing you can do for your body and your fitness goals.

___________________________________________________________

Introducing Actigun

I was kindly sent the Actigun Ace to test out for myself and to see if this massage device could aid my own body recovery post-workout or for when I'm feeling any aches and pains in my body. You may be thinking, what even is Actigun? Well, Actigun is a personalized massage gun installed with an AI Chip - it is made for your physical needs and applicable to all your body parts.

"Once Actigun is started, the AI chip will react to the condition of your muscles and provide the exact percussive strength you need with a humanized-interactive experience. "

The Actigun is extremely lightweight, at only 1.5lbs, it's incredibly portable and travel friendly. It also comes cord-free and tidies away nicely with a sleek carrying case. You'll be able to bring your Actigun Ace anywhere you go - especially as it has around 4+hours of battery life! Some massage guns can be notoriously noisy, Actigun features a brushless motor and will probably be the most quiet massage tool that you will ever own.

Using the Actigun is incredibly simple. Complete with an ultra HD LCD touch screen display, you can easily see what speed setting level you are using - 30 adjustable speed levels to accommodate all body needs, and also the remaining battery life. You can also easily alter the speed level to your liking with the simple + and - features, depending on your needs. The Actigun also comes with a variety of replaceable massage heads which come in handy when working on different parts of the body. Each massage head is designed to massage differently and get deeper into the muscles to relieve any pain.

Over the last month, I've been using the Actigun twice a week on various part of my body - mainly my back, shoulders and legs. From the first use, I felt such an improvement with how my body felt. So calming, pressure and pain relieving, it's hard not to use it for hours on end. Even after a long day at work, using this for a few minutes just helps calm and destress the body within minutes.

The ergonomic, non slip design makes it incredibly easy to use and to reach anywhere on your body with no problems at all. Even with the chosen speed, percussive strength and the vibrations, it's really comfortable to hold and easy to direct to the places you feel any tightness, pressure or pain. With an affordable price tag, a number of ways in which it can be used and such a versatile, high quality product, what's not to love!?

Have you heard of the Actigun? How do you relieve aches and pains after workouts and aid your bodies recovery?

10:00 No comments

Until 2020, many of us had not even have heard of the term 'furlough' before - but due to the coronavirus pandemic, many individuals have had to stop going to work and stay home for the foreseeable future. Being placed on furlough may come as quite a shock, a lifestyle change bringing with it many anxieties and uncertainties about your future, but you shouldn't let that worry you and try to make the most out of your time out of work.

Everyone will definitely use this time off for different reasons, some choose to better themselves and learn new skills, some may take up some new hobbies or even just a time to have a total reset and switch off from work life. Whatever you choose to do shouldn't be an issue, and you shouldn't feel like you need to do better in life, as living during the current pandemic is hard enough. But here is a small list of 7 things you can do to feel productive, less stressed and motivated during your furlough period.

1. Reach Out To Friends and Family

Speaking to others during this time is the best way to share your current feelings and thoughts, as the majority of the people around you are all in the same boat. Even if your friends/family aren't furloughed, we are all living under lockdown rules and regulations, so during these uncertain times talking with your loved ones may help calm your anxieties and help with any mental health issues you may currently be dealing. Texting, calling, facetimes or a 2020 favourite of a zoom call can help ease loneliness and isolation fears, ensuring you have some social contact, even if it is virtually online, will make you feel a lot better and will also kill some time during your time off. You never know, by reaching out to someone could be the highlight of their day and just what they needed to lift their spirits.

2. Pick Up/Start New Hobbies

Use your furlough time to fall back in love with a hobby of yours that you simply didn't have time for whilst working, or even start something new to fill the hours in your time off. This is the perfect opportunity to use your furlough period wisely and take some time out of your normal daily routine to enjoy something that you love or something you want to get into. Whether it's arts and crafts, sports, cooking or learning a new language, the opportunities are endless!

3. Declutter

We’re all stuck at home in lockdown, so now is the time to do that spring clean that you’ve been putting off for months and get rid of any clutter/rubbish that's currently in your home. The quote "tidy house, tidy mind" is very relevant here and a phrase we all know, but having a tidy living/working environment can really help channel some positivity into your daily life during these uncertain times.

4. Exercise

Exercise is super important for your overall wellbeing but also your mood and mental health. It can also help you to destress, feel less anxious, tone up and lose weight. There's so many different types of exercise you can do, and especially with the lockdown rules, going out for daily walks or working out from home has become extremely popular. Another thing you may consider looking into is browsing YouTube and finding a whole variety of workout videos and routines, suitable for all ages and abilities.

5. Learn To Cook/Bake New Things

Spending more time at home means you have additional time for things like cooking and baking. I know during my time off, I've loved experimenting with different ingredients and recipes, to help expand my culinary skills. Even if you're not so great in the kitchen, being on furlough will allow you to spend time on learning to cook, trying new foods and recipes, and just giving you that time to boost your cooking skills. Cooking something can give you something to look forward to, and gives you that sense of achievement when it turns out great. The internet is full of delicious recipes, I tend to browse the BBC Good Food sight when in need of inspiration, so if there's a particular dish or cuisine that you would like to make for yourself, the time is now!

6. Make Time For Self Care

Many of us were already feeling isolated and struggling with the lockdown, but being furloughed might have taken it to another level and cause many worries for lots of people. But it's definitely important that this doesn't affect your health and mind too much. Practising self care is definitely an essential at the moment, and even the little things can help to improve, refresh and re-focus your body/mind. I recently wrote a post about lockdown beauty hacks that may be worth a read if you're looking for something new to try during the current lockdown. Similar to this, I've also written a lot of content about pamper nights and products I would recommend when you're in the need for some relaxation.

7. Online Courses

Have you ever wanted to learn something new or improve your life/career prospects? Taking up an online course is a great way to use your furlough time productively, it allows you to study from home, helps you learn something new, and can be a beneficial addition to your CV. There are so many courses out there that I'm sure there will be one suitable for everyone. Many website also offer incredible discounts at the moment, or even some free qualifications which is perfect for those on a reduced furlough wage.

What things have you been getting up to on furlough?

10:00 3 comments

GUEST POST | Not only does the approach of winter mean we’re more likely to reach for the thermostat to turn up the heating, the current energy crisis has caused our utility bills to rapidly rise. This obviously isn’t good news for our bank balances but putting the heating on isn’t good for either our wallet or the planet, so here are a few ways to keep warm without putting the heating on.

Layer Up

Putting more clothes on sounds like an obvious way to keep warm but instead of reaching for a thick, chunky jumper, put layers on instead. Thick, chunky jumpers look warm and cosy and while they’ll undoubtedly help to keep the chill out, layers are the way to go. Layers will keep heat trapped in between each layer, therefore more layers = more warmth trapped.

Stop Draughts

If you live in a brand-spanking-new posh and trendy London development, you’ll hopefully have draught-free doors, floors and windows. However, for the rest of us mere mortals who may be in older properties with original features from the Victorian era, we might be living with draughts coming in through the doors, floors and windows.

Block those gaps with draught excluders at the bottom of doors, heavy curtains at the windows and rugs to stop draughts coming through the floorboards. Also, if you’re lucky enough to have an open fireplace, if you’re not currently using it, plug the opening with a chimney balloon. Obviously, if you do choose to use your fireplace, remove the balloon first!

Put Rugs Down

Speaking of rugs, as well as stopping draughts coming through the floorboards, rugs will also prevent heat escaping through the floor. Rugs will trap the heat, keeping it inside the room and also keep your feet much warmer than they would be if you were walking directly on hard floors.

Move Around

When we get cold, we tend to sit around more, moaning about how cold it is. This makes us colder though, because what we should be doing to keep warm is to move around a bit. We’re not suggesting you get on an exercise bike for a full-on spin session - this will actually have the opposite effect. While that much exercise will of course get you hot and sweaty, the sweat will make you lose body heat, causing you to get colder than you were before you started. But if we’re to keep warm, we must move, so do a bit of cleaning, DIY or light exercise to get your body moving and warmed up.

Eat and Drink

Although a glass of wine and a slice of cake will probably cheer you up more when it’s cold rather than something healthy, alcohol and sugar will only give you a brief respite from the cold. Put the kettle on and have a cup of tea to warm yourself up from the inside - add ginger to take advantage of its natural warming properties.

When it comes to food, food that takes longer to digest is ideal - e.g. porridge, potatoes, whole grains and lentils. We know that’s not as exciting as cake, so if you do make a cake, keep the oven open when you’ve finished baking to let all that lovely heat into your kitchen.

Get a Pet

Pets feel the cold just as much as we do and when they feel cold, they turn to the nearest source of heat - i.e. us. Your pet might think it’s using you for heat but in fact, they’re earning their keep by keeping you warm too.

When To Put The Heating On

We’re not suggesting you never put the heating on. Not only is this unrealistic but it can also cause damage to your property. Each year pipes burst due to them freezing, which isn’t something you want to happen to you. With a few tweaks to our homes and lifestyle though, we can save on our heating bills and still keep ourselves warm.

How do you keep warm without putting the heating on?

10:00 No comments

AD| 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.

13:14 No comments

In our fast-paced world, it's easy for men to overlook the importance of self-care, especially regarding intimate well-being. However, prioritising intimate self-care use of male masturbator toys is crucial to maintaining overall health and wellness. This comprehensive guide will explore the various dimensions of intimate self-care tailored specifically for men, shedding light on practices contributing to physical, mental, and emotional well-being. Whether exploring solo pleasures or enhancing partnered experiences, incorporating these tools can be a fulfilling aspect of a holistic approach to men's intimate health.

Hygiene Matters
The foundation of intimate self-care starts with basic hygiene practices. Regular cleansing with a mild, pH-balanced soap helps maintain a healthy balance of bacteria while preventing infections and discomfort. Choosing breathable fabrics for underwear and changing them daily is equally important in preventing irritation and ensuring a comfortable environment.

Grooming Rituals
Beyond basic hygiene, grooming plays a significant role in intimate self-care. Regular trimming of pubic hair can reduce the risk of infections and enhance overall hygiene. Choosing grooming products specifically designed for sensitive areas is essential to avoid irritation and maintain a neat and clean appearance.

Nutrition and Hydration
A well-balanced diet directly impacts overall health, including intimate well-being. Proper nutrition promotes blood flow, supports hormonal balance, and contributes to the overall health of reproductive organs. Staying hydrated is equally crucial, as it helps flush toxins from the body and ensures optimal bodily functions.

Regular Exercise
Engaging in regular physical activity not only benefits cardiovascular health but also contributes to intimate well-being. Exercise improves blood circulation, boosts energy levels, and can enhance sexual function. Activities like jogging, swimming, or yoga can be particularly beneficial for men looking to prioritise their intimate health.

Mental and Emotional Wellness
Intimate self-care extends beyond the physical realm. Mental and emotional well-being is closely connected to intimate health. Stress and anxiety can negatively impact sexual performance and satisfaction. Practices such as mindfulness, meditation, or seeking professional help can be instrumental in managing stress and fostering emotional resilience.

Safe Sexual Practices
Practicing safe sex is a fundamental aspect of intimate self-care. Consistent and correct use of condoms helps prevent the spread of sexually transmitted infections (STIs) and contributes to a healthy, intimate life. Open communication with partners about sexual health and boundaries is equally important for a fulfilling and safe experience.

Regular Health Check-ups
Routine health check-ups are essential for monitoring and maintaining intimate health. Regular screenings for STIs, prostate health checks, and discussions with healthcare professionals can help detect and address potential issues early on, ensuring optimal intimate well-being.

Prioritising intimate self-care is an investment in overall health and happiness. By incorporating these practices into your routine, you are taking proactive steps towards maintaining a healthy and fulfilling intimate life. Remember, intimate well-being is an integral part of your overall well-being, and by embracing these habits, you're on the path to a healthier and more satisfying life.

13:18 No comments

About me

Follow Me

Kudd.ly

Contact Form

POPULAR POSTS