Tag Archives: exercise

Sports For Beginners: Tips For Success

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Sports For Beginners: Tips For Success

When you’re just starting out in a new sport, it’s easy to feel overwhelmed. There is so much to learn and so many ways to improve! How can you make sure that you get the most out of your time and avoid common beginner mistakes? Here are tips for success in any new sport:

Find a coach or mentor:

One of the best ways to improve your skills in any sport is to find a coach or mentor. A good coach will be able to teach you the proper techniques and help you develop a practice routine that works for you. Having someone who can offer feedback and support will make learning any new sport much easier.

Set realistic goals:

When you’re just starting out in a new sport, it’s important to set realistic goals. Don’t expect to be the best player on the team right away – focus on gradually improving your skills and having fun. As you become more experienced, you can start setting higher goals for yourself.

Get in shape:

Many sports require a certain level of fitness, so it’s important to get in shape before you start. Taking some time to build up your stamina and strength will pay off in the long run. Not only will you be able to play better, but you’ll also reduce your risk of injuries. Make use of fitness trainers to help you when starting to exercise.

Recovery is important:

Rest and recovery are essential for any athlete, but they’re especially important for beginners. Make sure to give your body the time it needs to recover after a workout or practice session. Over-training can lead to injuries and burnout, so be sure to listen to your body and take breaks when you need them. Make use of stretching, chiropractic care, and ice baths to speed up your recovery.

Stay hydrated:

Staying hydrated is crucial for all athletes, but it’s especially important in hot weather or when you’re participating in strenuous activity. Be sure to drink plenty of water before, during, and after your workouts. Carry a water bottle with you so that you can stay hydrated when you’re on the go.

Warm up and cool down:

Warming up and cooling down are important for all athletes, but they’re especially important for beginners. Warming up helps to prepare your body for exercise while cooling down helps to reduce the risk of injuries. Make sure to take the time to warm up and cool down properly before and after your workouts.

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^^^ Unsplash Image

Eat healthy:

Eating healthy foods will help you have more energy, recover from workouts more quickly, and avoid injuries. Be sure to eat plenty of fruits, vegetables, whole grains, and lean proteins. And don’t forget to stay hydrated!

With a little bit of effort, you’ll be playing like a pro in no time!

Featured Image By: Unsplash

It Works If You Work Out

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It Works If You Work Out

Hello! I wouldn’t call myself the most physically active person on the entire planet. However, I feel like I’ve been getting in much better shape this summer and, I’ve gotta say, I feel GREAT! It also makes sitting on the couch after a long day that much more rewarding lol. We all need that sedentary time to recharge!

To start my day every morning but Sunday, I do one hundred and thirty push ups. This is something that I am very proud of because I could barely do twenty-five last April. I began incorporating this into my routine to help ease some of the pain in my upper body that I acquired when Johnny and I were in a car accident. I can’t say it helped in that regard but it did make me feel good to try something new.

What started with twenty-five would increase whenever I felt ready. It was a slow process and by August of last year, I could only do fifty. It was exciting to add even a few extra when I could, though. Within a year and a half, I added one hundred and five push ups to my morning routine. I do eighty in a row and rest, then I do fifty more. Although it’s tiring, my day just doesn’t feel right without it.

This summer, I also began working with a young man who loves to play outside. For two and a half hours per week we hike and play soccer and pickleball. When we first started working together, I literally thought I was going to keel over after our sessions. Fast forward to a few months later and I wish we had more time to enjoy the outdoors together!

One final thing that I’ve incorporated into my increasingly active lifestyle is several walks per day with the family dog, Archie. My parents currently have a lot going on and I wanted to make sure they didn’t have to worry about one extra thing. Almost every day of the week, I take Archie on two long walks/runs.

This all began last month and we start out at a run and then slow down to a walk when I need. Every day, I notice that I can keep running a little bit longer than I could before and it feels like a big achievement. I know that Archie loves it and I do too! It has brought our bond closer together and it keeps us both in tip top shape!

None of these improvements in my lifestyle happened over night. Some took over a year and others took several months and weeks. But, as I sat back and thought as I wrote this, it feels like a huge accomplishment. I can do so much more than I ever thought possible and it’s nice to look and feel my best!

What is your favorite form of exercise? Do you have a pet that helps keep you active? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Exercise Safely With These Tips

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Exercise Safely With These Tips

Exercise is, of course, really good for you and something that you should do regularly if you want to be as healthy as possible. However, if you are not careful it can also prove to be harmful to you, especially if you are not taking the appropriate steps to mitigate those potential harms. Exercising safely is one of those things that you need to know about if you are going to look after your body properly while getting fit. Let’s take a look at what you should do while working out:

Warm Up & Cool Down:

Warm ups and cool downs help you to avoid suffering any injuries as a result of using your muscles too quickly or too much. This will help your muscles to be more limber and more likely to actually work as they are meant to. If you are able to do this right, then it’s going to make working out more comfortable and less likely to harm you, and that is what we are aiming for here.

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^^^ Pexels Image

Care For Your Muscles:

You need to make sure that you are caring for your muscles, especially if you are going to be doing a lot of exercise and if some of it is quite rigorous. If you are planning on doing a lot of muscle-building, in particular, you need to ensure that you are properly looking after your muscles in your daily life. One thing that can help is to make sure that you are getting a regular massage therapy session booked in, as that will help to remove the knots in your muscle and all of that tension.

Take It Slow:

Although you might be keen to progress as fast as possible, it is important for your body that you are taking things fairly slow and easy. If you push yourself too hard, you are only going to find that you end up causing yourself harm, so that is something that you will obviously want to avoid doing. Taking it slow is one of those things that you can easily do if you want to, and you will find that you really make a huge difference this way.

Understand Your Limits:

Again, you might be keen to try and break through your limits, but you still need to respect them in their own way too. Understand where your limits are and push forward at a steady pace. You should find that this helps to keep your body safe as you exercise and will limit the chances of suffering any injuries.

Working out works when you are doing it right. Respect what your body needs and you will achieve a work out routine perfect for you!

Featured Image By: Pexels

Start Living Healthier With These Tips

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Start Living Healthier With These Tips

Health is wealth. This proverb could not be more accurate, especially in today’s society. With so many processed foods and pollutants in the air, it can be challenging to maintain a healthy lifestyle. However, by following some simple tips, you can make strides towards a healthier you. This blog post will give some of the best tips for living a healthy life:

Eat a variety of foods:

It is important to eat a balance of healthy foods to get all of the nutrients your body needs. Include plenty of fruits, vegetables, whole grains, and lean protein in your diet. Processed foods are often high in unhealthy fats, sodium, and sugar. They can also be low in essential nutrients like fiber and vitamins. Limiting your intake of processed foods to maintain a healthy diet is important. Healthy eating habits can help reduce the risk of developing chronic diseases such as heart disease, stroke, and diabetes.

Get active and stay active:

Regular physical activity is important for maintaining a healthy weight, reducing the risk of chronic diseases, and improving overall health. Adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week. This can be achieved by doing 30 minutes of physical activity on most days of the week. Some examples of moderate-intensity activities include brisk walking, swimming, or mowing the lawn.

Physical activity doesn’t have to be boring! There are many enjoyable ways to get active that can fit into your lifestyle. For example, taking a dance class, going for hikes with friends, or playing tag with your kids are all great ways to get moving while having fun.

Get enough sleep:

Sleep is an important part of maintaining a healthy lifestyle. Getting enough sleep can help improve your mood, reduce stress levels, and promote overall physical health. Most adults need between seven and eight hours of sleep per night. However, some people may need more or less depending on their age, activity level, and other factors.

If you have trouble falling asleep or staying asleep, you can do a few things to improve your sleep habits. Creating a bedtime routine, avoiding caffeine in the evening, and keeping a relaxed and comfortable bedroom environment can all help you get the restful sleep your body needs.

Manage stress:

Chronic stress can take a toll on your mental and physical health. Some helpful coping mechanisms include exercise, journaling, deep breathing, and spending time with loved ones. If you are feeling overwhelmed by stress, it is important to seek professional help from a therapist or counselor. Alternative remedies like yoga, meditation, natural products (medicinally) such as Delta 9 Gummies, and aromatherapy can also be helpful in managing stress.

Visit your doctor regularly:

Regular doctor visits are essential for maintaining good health. These appointments provide an opportunity to receive preventive screenings, discuss any health concerns, and update vaccinations. It is recommended that adults visit their primary care physician at least once every three years for a physical exam. Additionally, women should have a well-woman exam with their gynecologist every year. Men should also see their doctor regularly to discuss any health concerns and perform preventive screenings.

Making small changes in your lifestyle can significantly impact your overall well-being. Get started with these tips today!

Featured Image By: Pexels

Treat Yourself With Some Self Care

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Treat Yourself With Some Self Care

Hello! When we think of the phrase “treat yourself”, Parks & Recreation usually comes to mind when Donna and Tom splurge at the mall. A great shopping trip is definitely a treat yourself occasion but so is a day of self care! Self care is all about taking the time out of your day to do things that make you feel good. Let’s explore some ideas for when you’re feeling like you could use a pick me up:

Pampering, Please:

My favorite form of self care is definitely some pampering! Whether it’s a face mask or bath bomb from Lush, getting my nails or hair done, or simply using a nice lotion – I love it all. Being pampered whether it’s at the salon or at home is so soothing and it’s always nice to feel like a million bucks!

You could even host your own personal “spa day” so your friends can get in on the self care too. Everyone could bring their favorite products, drink tea and spill the tea as you catch up, and enjoy each other’s company. How fun would that be?

Treatments:

I am a firm believer that if there is something that makes you feel self conscious, it is worth going to a professional for. Whether you want your teeth whitened, Botox, lip filler, or anything else – go for it. There is nothing wrong with any of this and if it makes you feel good about yourself, then that’s all that matters.

Of course, treatments are not always cosmetic. If you are experiencing aches and pains, you could try PEMF treatment for health maintenance and pain relief. Or, you could book a monthly massage to help work the kinks out. This is also an excellent practice in self care to help you feel your best inside and out.

Veg Out:

Sometimes the best form of self care is sitting on your favorite armchair or couch and vegging out. You could spend the afternoon with a good book or binge watching that show that you have been dying to watch. Taking the time to just sit, relax, and be can do wonders for your mental health. Vegging out gives you the opportunity to immerse yourself in a different world and you will return to reality feeling refreshed.

Work Out:

Whether you are hitting the gym or just taking a leisurely stroll around the neighborhood, it will feel good to get your body moving. I love to take my mom and dad’s dog for runs and when I’m done, I feel happy that I gave both of us a work out – even when my legs feel like Jello! After your exercise, you could treat yourself to a yummy smoothie or a delicious dinner to refuel your body.

Everyone could use some self care in this crazy world and these are just a few ideas to help perk you up whenever you need!

3 Sports To Try Out This Summer

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3 Sports To Try Out This Summer

While the weather is nice, what better reason do you need to get active and try out a new sport. Not only will getting active help your mental health, but you’ll also get fitter and feel better. Depending on your goals, you could lose weight, build strength, or meet new people and make new friends.

When it comes to choosing a sport to try out, there are a plethora of options out there. If you enjoy being in the water, you could take up kayaking? Cycling is great if you want to work out on your own or American Football if you would like a team sport. Let’s discuss these further:

American Football – Team Sport:

Have you ever tried American Football? Instead of watching the pros play and coach like Joe Tumpkin, why not give it a go yourself? Football will get you outside, allow you to meet new people, and it’s great for your fitness. Your stamina will increase as well as your physical strength. There are many clubs out there that you can join, no matter your experience or ability. Most will offer trial sessions so that you can get a feel for the sport before committing to it more permanently.

Kayaking:

If you like being in the water, Kayaking could be for you. Kayaking will help build muscle strength and improve your stamina – Your back muscles will definitely get a workout. There are a whole variety of kayaks that you can choose from and different terrains that you can try out. Some kayaking clubs are based on the sea, while others are in rivers and lakes. You can also get single person kayaks or double kayaks if you want to bring a friend and take part together.

Cycling – Solo:

Not only is cycling good for your fitness but it is also very practical. Once you start to get the hang of cycling, you could cycle to work instead of getting the bus or driving – saving you money at the same time! You can cycle on your own if you prefer working out solo or there are cycling clubs that you can join. It is recommended that you do 150 minutes of moderate-intensity activity a week and by cycling, you can easily achieve this.

The above are three examples of different types of sports you can take part in this summer, based on a team, solo, or being on the water. With a bit of research, you’ll find that there are so many more sports to take part in if you don’t want to try these options!

Featured Image By: Ray Piedra

What’s In My Skate Bag?

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What’s In My Skate Bag?

Hello!! As most of you know, I am an avid ice skater and love hitting the rink as often as I can for a lesson with my childhood coach. When I was younger, I can remember how all of the skaters at the rink had the coolest skate bags on wheels to tote their belongings back and forth. Myself, on the other hand, opted for a Betsey Johnson travel bag and I have been using it for close to two decades… Until now, that is!

I had been long overdue for a much needed upgrade and Elite Sports delivered with this gorgeous new sports bag. What do I keep inside it? Let’s find out:

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^^^ You can shop my new bag in a variety of colors here!

My Practice Necessities:

  • Skates (Of course!)
  • A rag to dry my skates after practice
  • Hard guards for walking off ice
  • My favorite travel mug
  • A snack to eat on the way to the rink

When I go skating, it is typically after work because I hate getting up for early Saturday morning sessions. This means that I need to have a good snack and my travel mug handy to keep my energy up because I’ll have a late dinner afterwards. My “Making A Difference” mug was a surprise gift from the Ohio Department Of Developmental Disabilities and I take it everywhere. It works like a dream and I never have to worry about my hot drinks cooling down or cool drinks warming up lol.

My go to snack on the way to skating are the Belvita breakfast bars. I freaking LOVE these things and I’ll often have one before going to work too. My favorite are the soft baked bars – especially the ones with dark chocolate in it – YUM! It almost makes me feel guilty eating them because they taste like dessert but they provide me with the boost I need for a great skate.

As I mentioned before, it took me the better part of almost twenty years since I upgraded my skate bag and my wipe down rag still hasn’t changed. What can I say, I am a woman of habit! I got what was once a nice towel from the Skater’s Edge (A skate shop in Ohio) from a competition forever ago and it hasn’t left my possession since. Call it nostalgia or whatever you will for holding onto something for so long but it still wipes my skates dry all the same. 😀

Like a majority of the necessities in my skate bag, my hard guards were bought when I got my first pair of skates lol. Hey, if it’s not broken… These are a must have for skaters to protect their blades for pre and post practice as well as all of those bathroom breaks from guzzling water throughout the session!

And, finally, I don’t get to use my new(ish) skates as often as I would like, especially with the craziness of just moving apartments. However, when I do get the chance to get back on the ice, it’s like I never left. I can’t wait for my next practice to break out my new Elite Sports bag! 😀

How long do you tend to hold onto things for? What is in your work out bag? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Get Fit With These Inexpensive Outdoor Activities

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Get Fit With These Inexpensive Outdoor Activities

Now that the sun is making a comeback, most of us are keen to get back outdoors and enjoy fresh air, nature, and exercise. If you don’t have a huge budget and are considering ways to get fit that allow you to spend more time outdoors then these are some perfect options to consider:

Walking/Running:

What could be cheaper than walking or running? All you really need is supportive footwear but it doesn’t have to be expensive. You could run or walk just for exercise or you could switch car and bus journeys and you’ll actually save money. How about walking to and from work each day? Some people find it easier when they have a destination to get to and others prefer just getting out and about so do what works best for you.

If you have a dog, then even better! Getting out on long walks together can lead you to find new and interesting places in your local area. This is great for all fitness levels since you can choose walking or running routes that are either completely flat or those with hills and inclines. You can walk or run fast or slow, you can walk or run for a short distance or a long one, all depending on your starting fitness.

Cycling:

Cycling is another way you could get around instead of transport or just get out for fun exercise. Buying a bike initially can be expensive but is something that will last pretty much forever if you maintain it properly. Alternatively, you could pick up a used model from a local group for cheap or even free if you’re lucky. Once you have the bike and safety helmet, it’s free to exercise from then onward. Again, you could find some lovely places in your area that you’d never thought to explore before and it’s a fantastic all body workout which is great for toning and cardiovascular fitness.

Soccer:

You might not have kicked a soccer ball around since you were a child, so why not give it a go? You don’t have to be an excellent player by any means, just round up some friends and get outside on a sunny day. You could keep it very simple and just buy a ball. Or, if you want to kick around more regularly, invest in some goalkeeper gloves and goalkeeping tape for the person in goal. A little bit of friendly competition can be a good thing, time goes quickly when you’re having fun and you’ll burn tons of calories running up and down the field!

Basketball:

Basketball is another great team sport which is cheap to do outside as all you need is a basketball. Most towns and cities have basketball courts dotted around so have a look and see if there are any close to you. Even if you don’t have a team of people to play with, you could just shoot hoops instead. This is still a good workout and helps to tone the arms. It will also help you to practice your technique and can improve coordination.

Yoga:

Finally, yoga is a fantastic type of exercise. It can be done anywhere so when the weather warms up it can be really nice to get outside and do it. Find a serene setting like your garden, a beautiful meadow, or the beach. Put down your yoga mat and do some stretches and yoga poses. This can be good for both mental and physical health. Yoga can also be done any time of day, it can be particularly beneficial either in the morning to gently wake yourself up or before bed to help you to wind down.

None of these activities require any special skills, even beginners can try their hand with them at a basic level. You don’t need lots of equipment, a gym membership, or to spend lots of money. You can simply get outdoors, move your body, and have some fun!

Featured Image By: Pexels

What To Look For When Hiring A Fitness Trainer

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What To Look For When Hiring A Fitness Trainer

Are you still keeping up with your New Years Resolution of getting in shape? A fitness trainer can definitely be beneficial for achieving your fitness goals and helping you to be your best self. There are a few things to keep in mind when hiring a fitness trainer to make sure you’re getting the most out of your sessions:

Location is important:

One of the first things you’ll want to consider when hiring a fitness trainer is their location. You’ll want to find someone who is close enough to you that getting to and from your sessions is convenient. This will help you stick to your plan and not have any excuses for skipping out on a workout. You need to also keep in mind that you’ll be spending a lot of time at the gym or studio so you should feel comfortable there.

Their credentials:

When you’re looking for a fitness trainer, you need to make sure they have the proper credentials. These will differ depending on where you live but in general, you should look for someone who is certified by a reputable organization. There are continuing education units for trainers which ensure that they are up to date on the latest fitness information. This is important because the science of fitness is always changing and you want to make sure your trainer is using the most effective techniques to help you in your journey.

Their personality:

The personality of your fitness trainer is also important. You’ll be spending a lot of time with this person so you need to make sure you mesh well. They should be someone who is encouraging and motivating, but also realistic. You don’t want a trainer who is always pushing you to your limits without achieving results or making you feel bad about yourself in the process. Find someone who makes working out fun and something you look forward to instead of dreading.

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Their methods:

Your trainer should be using techniques that are proven to be effective and tailored to your specific goals. They should also be using a variety of methods to keep you engaged in your workouts and help you see results. Before hiring a trainer, try to ask questions like “What is your work style?” or “How do you develop workout plans?” to get a feel for their methods.

Their prices:

The rates of fitness trainers can vary greatly, so you’ll want to find someone who fits within your budget. However, you should also be aware that the cheapest option is not always the best. You’ll want to find someone who offers value for the price and isn’t just in it for the money. Many trainers offer discounts for packages or if you commit to a certain number of sessions, so be sure to ask about these options.

Their availability:

You’ll want to find someone who can work with your schedule and is available when you need them. If you’re only available for early morning or late night sessions, make sure they can accommodate you. You should also find out how long they usually work with each client and if there are any cancellation policies.

Their experience:

Last but not least, you’ll want to consider the experience of your trainer. You want someone who has been in the business for a while and has worked with a variety of clients. They should also have experience with clients who have similar goals to yours. This will help them better understand your needs and how to best help you achieve your fitness goals.

These are all important factors that will help you find the best possible trainer for you. Now that you have the right trainer to help you, it is time to put in the effort and work to achieve your fitness goals!

Essential Ingredients For Better Mental Health

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Essential Ingredients For Better Mental Health

If you want to have more rewarding days and higher levels of energy, then you must take good care of yourself. One piece of the puzzle as it relates to your wellness that can sometimes be overlooked is your mental health. However, it’s a vital component of your well being and can influence how you feel daily.

When you make sure you incorporate these essential ingredients for better mental health, then you can give yourself the opportunity to improve your life and mood. Implement the right habits and you’ll soon discover that you feel better and look forward to each new day:

A Good Night’s Sleep:

If you want to have better mental health, then you must get a good night’s sleep. Lack of sleep can make you feel sluggish and negatively impact your mood and attitude. Get enough sleep so that you wake up feeling refreshed and motivated to complete your to-do list. It’s not just about getting more sleep but also resting and taking breaks throughout the day to recharge as well. Get better quality sleep by configuring your bedroom for optimal rest and getting on a regular sleep schedule.

Drinking Sensibly:

Drinking alcohol can also alter your mood and energy levels. The effects of drinking are only temporary and may cause you more harm than good in the long term. If you continue to drink heavily, your habits may also turn into a substance abuse disorder that you’ll need to seek treatment for and address if you want to get better. Instead, find healthy ways to deal with stress such as going for walks, meditating, or journaling.

A Healthy Diet:

The foods you put in your body can impact your health and how you feel. Eat well to keep your brain nourished and your spirits lifted. There are also many foods that can help reduce anxiety and keep you feeling more level. Not getting enough of the right nutrients has even been linked to developing some forms of mental illness.

A Balanced Life:

Improve your mental health by leading a more balanced life. Working long hours and having no time for hobbies or fun can lead you down a dangerous path that might leave you feeling worn out and exhausted. It’s in your best interest to make time for leisure and work a job you enjoy. Don’t be afraid to turn down activities or say no to others when you feel stretched and would rather practice self care, instead.

Regular Physical Activity:

Another essential ingredient for better mental health is to get regular physical activity. Working out can not only be enjoyable but can help you maintain a healthy weight and reduce your stress. Mix up your routine so that you don’t get bored with exercise and can stick to it. Consistent exercise will not only improve your mood but can also reduce feelings of depression. You’ll also likely find that you sleep better at night when you exert yourself physically during the day.

Implementing some or all of the tips above can help get your mental health back on track for better days ahead!

Featured Image By: Pexels