Tag Archives: work out

6 Tips For Staying On Top Of Your Health

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6 Tips For Staying On Top Of Your Health

Everyone recognizes the value of good health, but figuring out how to achieve it can be difficult. Let’s have a look at some of the options available to you in the next section so you can be your healthiest self in 2022:

Consume A Variety Of Foods:

For a healthy body, we need more than 40 different nutrients, and no single diet can offer them all. It’s not about a single meal; it’s about making long term, well balanced dietary choices that will make a difference. A low fat dinner could be offered after a high fat lunch. After a hearty beef dinner, perhaps fish should be the next day’s meal?

Eat A Wide Range Of Fruits And Vegetables:

Fruits and vegetables are some of the most important foods for getting enough vitamins, minerals, and fiber. Our goal should be to consume at least 5 servings every day. A glass of fresh fruit juice for breakfast, an apple and a piece of watermelon for snacks, and a variety of vegetables at each meal, for example.

Drink Plenty Of Water:

Every day, adults must drink at least 1.5 liters of water! Especially if it’s hot outside or they’re doing anything active. The best source, of course, is water. Fruit juices, tea, soft drinks, milk, and other beverages are all okay if used in moderation.

Maintain An Appropriate Body Mass Index (BMI):

Our optimal weight is determined by factors such as gender, height, age, and heredity. Obese and overweight people are at a higher risk for diabetes, heart disease, and cancer, among other disorders.

Excess body fat is caused by consuming more than we need. Extra calories can come from any caloric meal, including protein, fat, carbohydrate, and alcohol, however, fat is the most concentrated source. Physical activity allows us to burn calories and feel good at the same time. The message is simple: if we want to lose weight, we need to eat less and exercise more! You should also bear in mind that BMI could be considered as outdated. It fails to take into account things such as muscle weight, so someone who trains heavily may appear on the BMI scale as overweight.

Make It A Habit To Get Moving:

Physical activity is good for people of all shapes and sizes, as well as those with various health problems. It helps to burn calories, is good for the heart and circulatory system, keeps or builds muscle mass, improves focus, and improves overall health and well being.

To get moving, we don’t have to be Olympic athletes! It is recommended that we engage in 150 minutes of moderate physical exercise per week, which may easily be included in our daily routine. These pointers should make it easier for you to maintain a healthy lifestyle without making it too difficult.

Concentrate On All Aspects Of Your Health:

In addition to the aforementioned, you should also pay attention to other aspects of your health, such as going to the optometrist or the dentist. Whether it’s cosmetic dental procedures or just a monthly check up, it all contributes to your overall health.

These six tips should help when it comes to taking care of yourself and staying healthy. We only have this body and it deserves our respect by practicing a healthy lifestyle!

Featured Image By: Tirachard Kumtanom from Pexels

5 Factors To Consider When Buying Sports Equipment

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5 Factors To Consider When Buying Sports Equipment

When getting into a sport, there may come a point when you need to buy your own equipment. But just which equipment should you buy? Below are 5 factors to help you choose the right gear:

Cost:

First, you need to set yourself a budget. The price of equipment can vary a lot – brand new professional-level equipment will usually cost the most, while used entry-level equipment will cost the least.

Some sports are likely to be more expensive than others. For example, you can get into yoga with nothing more than a yoga mat. A sport like sailing, meanwhile, requires buying an entire boat. Most people end up hiring or sharing a boat until they get to a professional level as there’s often no point investing in one until then.

Size/weight:

Equipment needs to be the right size and weight to match your body. This is important for performance and safety (it’s imperative that items like helmets are the right size – if they’re too loose, they won’t protect you). If you’re buying equipment for a child, it’s worth finding equipment targeted at their age. As they grow, you may need to invest in new equipment. This is something to keep an eye on.

Performance level:

In many sports, you can buy different types of equipment aimed at different performance levels. There’s no need to splurge on professional equipment if you’re a beginner. Unless you’re playing at a professional level, you won’t notice the difference between a basic tennis racket and professional tennis racket. Equipment aimed at beginners may even be easier and safer to use in some cases. For example, a pro-level bicycle may be more tricky to handle than an entry-level bike.

Brand reputation:

Some official sports bodies may require you to buy a specific brand. If you’re not taking part in a sport that demands this, you have the freedom to choose from various different brands – but which should you choose?

It’s worth looking into the reputation of different brands to find something that is recommended by other users. For example, when choosing a ping pong table, it’s worth spending time looking at table tennis reviews. Don’t just focus on the most well-known brands as there are many lesser known brands out there selling top quality gear and it’s generally a lot cheaper than top brands.

Condition:

If you’re thinking of buying used equipment, you’ll need to consider the condition. If equipment is heavily used and worn, there may be a greater chance of it breaking in the near future. Certain old or worn equipment may even be unsafe to use and is worth steering clear of.

Try to always buy used equipment in person. When buying online, stick to local selling sites so that you can pick up equipment in person and carefully inspect the condition. It’s possible to find a lot of used equipment online being sold cheaply that is still in practically new condition, which is the type of equipment you should be aiming for.

Like many other hobbies, playing sports involves some monetary investment. Shop smart with the tips above as you pick out your gear!

Featured Image By: Pexels

Treat Day!

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Treat Day!

Hello! This past Tuesday was full of treats for me and it made for a nice, albeit exhausting, day. For the first time in several months, I had a skating lesson in the evening after work and I knew that I would need an extra caffeine jolt to see me through until my arrival home. So, I decided that it was the day to grab my annual winter seasonal drink from Starbucks: The Peppermint Mocha!

I am ashamed to admit that I waited in line at the Starbucks drive thru for at least fifteen minutes for this drink but it was well worth the wait. The Peppermint Mocha is my absolute favorite seasonal drink from Starbies and I would drink it every day if I could. My taste buds would love it but my wallet… Not so much.

My treat drink from Starbucks was as delicious as I remember it being and my only regret is that I didn’t savor it more. It was completely gone by the time I arrived to my next client. Better luck next year, I suppose! Throwing the drink back or nursing it, it definitely did the trick because I still had a shocking amount of energy by the time I arrived at the skating rink for my session at almost five o’clock. And, from a permanently sleepy girl, trust me when I say that this never happens!

It felt so good to get back on the ice after a fairly long hiatus when my coach was on maternity leave and I am always pleased when I can pick up right where I left off from my last lesson. Of course, I felt dead tired the following day because it was a hell of a work out but #noragrets at all and I can’t wait to go back next week.

It is so nice to have something to look forward to during the work week but next time I will have to settle for coffee pot coffee instead of my beloved Starbucks. No one ever said the figure skater lifestyle was easy! 😀

How do you treat yourself? What is your order from Starbucks? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Easy Ways To Start Elevating Your Confidence

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Easy Ways To Start Elevating Your Confidence

If you haven’t been feeling like yourself recently, you aren’t alone. In fact, 85% of adults deal with low-self esteem or confidence in their daily lives. While these figures are high, they are hardly surprising due to the fact that there are so many different factors that can inhibit our confidence. This could include societal pressures, the expectations of our peers or loved ones, or even a setback at work.

While so much of our confidence is impacted by external forces, it’s important to remember that true confidence comes from within. Furthermore, when you start to feel good about yourself, confidence will come naturally as you will no longer care about what other people may think. That being said, confidence is a lifelong journey – it’s not something that you can obtain overnight.

So, if you’ve decided that it’s time to get your confidence back, here are some top tips to get you started:

Start taking better care of yourself:

Our confidence levels are often greatly impacted by how we look (or rather, the way we feel about how we look). While it’s important to remember that beauty comes in many different shapes and sizes, taking better care of yourself can help you look and feel better in your daily life. For example, putting together a beauty routine can help to clear your skin. Additionally, making the most of dental services available to you can help you learn to love your smile once again, meaning that it will be impossible to keep a grin off of your face.

Start working out:

Exercising more frequently is a great way to boost your body confidence. However, it’s important that you don’t work out with the intention to lose weight but rather to change your relationship with your body for the better. To achieve this goal, you should not base your success on the scale or the size of clothing you are wearing but on your capabilities. If you were to start running every day, set yourself the goal of running a bit further each day and note how your body changes as you get stronger, faster, and more capable. Setting yourself small fitness goals will also help boost your confidence as they’ll show you that you can achieve whatever you set your mind to.

Take a break from social media:

In a world where we spend so much time on our phones, it’s no wonder that social media can significantly impact our confidence. Social media constantly encourages us to compare ourselves to others, whether that’s due to the fact that every picture that your friends post looks perfect or they get a lot more likes on their latest upload than we do. If you want to challenge how you perceive yourself, it’s time to give yourself a break from the socials. Log out, deactivate, or even delete the apps from your phone, if only temporarily. When you return, you should ensure that you unfollow (or mute) any accounts that do not make you feel good about yourself.

As mentioned above, confidence is a lifelong journey and the tips above can help you get started on the right foot!

Featured Image By: Jordan Donaldson | @jordi.d on Unsplash

Simple Steps To A Healthy Lifestyle

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Simple Steps To A Healthy Lifestyle

Taking care of yourself is so important. The better you take care of yourself, the better your quality of life can be. It also potentially extends your life. But being healthy can often mean making changes to your lifestyle that may feel expensive, time consuming, and inconvenient. It is, however, vital that you make these changes. Here are a few to start with:

Managing Illness or Injury:

It’s particularly important to take care of your health and wellbeing when you are feeling unwell, hurt, or run down. This will help your body to recover as quickly as possible. If you experience an illness or injury, contact professional medical help – whether that’s urgent care or a standard appointment with your GP. They will be able to ensure that you get the medicine, therapy, or other treatment you need to get better.

Diet:

Of course, what you put into your body is your fuel. So, you need to make sure that you’re fueling your body the right amount and with the right foods. Let’s start by looking at calorie counts. Every person requires a unique amount of calories, but the amounts outlined below should serve as a good rough guide:

  • Children aged 2 to 8 – 1000 to 1400 calories
  • Girls aged 9 to 13 – 1400 to 1600 calories
  • Boys aged 9 to 13 – 1600 to 2000 calories
  • Active women aged 14 to 30 – 2400 calories
  • Sedentary women aged 14 to 30 – 1800 to 2000 calories
  • Active men aged 14 to 30 – 2800 to 3200 calories
  • Sedentary men aged 14 to 30 – 2000 to 2600 calories
  • Active adults over 30 – 2000 to 3000 calories
  • Sedentary adults over 30 – 1600 to 2400 calories

Once you know your calorie count, you should do your best to eat as balanced a diet as possible. This means not cutting out any key groups. It also means eating everything in moderation – not too much or too little of one thing or another.

Exercise:

You should get one hundred and fifty minutes of moderate aerobic exercise every week or seventy five minutes of vigorous aerobic exercise every week. All too many people fail to achieve this. This is often because they can’t find a form of exercise that they actually enjoy, so there is no motivation to engage with it. There are all sorts of exercises out there, so you simply need to think about what you like. Do you like socializing? You may prefer team sports or fitness classes with members and instructors. Do you like building your strength? You could try weight lifting or machinery in the gym. Do you like being in the water? Swimming could be an option for you.

These steps are simple to incorporate into your day to day routine. It’s just a matter of habit and building them into your schedule. Hopefully, you’ll be able to benefit from them because they can really make all the difference!

Featured Image By: Pexels

What’s Going Wrong With Your Health Right Now?   

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What’s Going Wrong With Your Health Right Now?   

What is wrong with your health right now? We can almost guarantee that you are not as healthy as you would like to be, which means that you need to make a conscious change. You don’t want to be stuck in a cycle where you change one thing about your health, to then change another, lacking on the first until it is non-existent. In this article, we’re going to be looking at some of the things that could be wrong with your health right now and the things that you can do to combat them:

You’re Not Eating Properly:

The first thing that you need to do is look at your diet. It’s likely the case that you are not eating properly which is terrible for your body. For example, if you are constantly reading up on dry-aged steak news rather than actually cooking healthy meals with the food that you have in the fridge, you’re going to be ordering a lot of takeout. We’re not saying that takeout every now and then is bad, but we are saying that you need to make use of fresh fruits and vegetables, lean meats if you eat them, and other healthy foods.

Your body needs the correct vitamins and minerals in order to keep going, and you are responsible for giving them to it. If you don’t, you are going to see some changes to your body that you are not going to like.

You’re Not Moving Enough:

It might also be that you are not moving enough. If you are somewhat of a couch potato, then you know that you need to exercise more. If you’re thinking that exercise isn’t your thing, it doesn’t need to be. Nobody is saying that you have to go and sign up to a gym right now, completing high-intensity workouts six times per week as this is going to be far too much. In fact, you will probably hurt yourself if you try to do this. Instead, we recommend that you start going on a walk twice per day for around half an hour. This is enough to get your body moving, get your blood pumping, and help you become fitter.

You’re Not Sleeping Enough:

Sleep is important because this is when your body does all of the things that it can’t do when you are awake. If you are not sleeping enough, you need to make some conscious changes such as removing all tech from your room when you go to sleep at night and going to bed at an earlier hour.

We hope that you have found this article helpful and now see some of the things that could be going wrong with your health right now!

Featured Image By: Pexels

Safety Tips For Exercising Outdoors   

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Safety Tips For Exercising Outdoors   

Whether it’s a gentle breeze caressing your face while you run or the sun kissing your skin while you cycle, taking your workouts outdoors is always a refreshing experience. However, it is necessary to exercise without putting your health and safety at risk. Are you thinking about taking your fitness regimen outside? Here are a few tips that can help you stay safe while you exercise:

Map your route ahead of time:

It would be pretty frustrating losing your way when going for a run, walk, or cycle outside, especially if you’re new to the area. Thankfully, almost all smartphones come with a Map application and GPS functions, so you can plan your route before setting off. It is also advisable to share your route with someone you trust before you leave. If you take your phone along, be sure to keep your location on to make locating you easier if you should get lost or injured. If you already know your area, ensure that you avoid inconvenient places like construction sites, busy streets, etc. You might also want to avoid areas with stray animals to prevent incidents such as dog bites.

Dress for safety:

From workout clothes to the shoes you wear, you should aim for comfort and safety. Regarding footwear, having on the right shoes for the right activity will help to avoid blisters, twisted ankles, or any other injury. Also, your clothes should not inhibit blood flow or airflow in any way. If you plan on doing your outdoor workout at night or under poor visibility, you should wear workout clothes with features that make you more visible, especially when working out near busy roads. For example, you can wear bright colored clothes or opt for ones with reflectors to make you more visible to motorists.

Take your cell phone along:

Carrying a phone along when going for a run can be an inconvenience as you want to run or cycle ‘freely,’ but you also need to be safe. And if you get lost in an area without any internet connection, you will need something to use to call for help. Many workout garments come with spaces to store cell phones and keep them out of the way until you need them.

Protect yourself from the sun:

Sunscreen is an absolute must if you plan to work out in the sun, especially for your face. It is best to look for sunscreen products designed specifically for athletes, as they wouldn’t come off when you sweat. Moreover, the heat can wear you out pretty fast, so don’t forget to carry a bottle of water along. If possible, try to exercise during or after sunset because the sun can be scorching in the afternoon.

Protect yourself from the cold:

Cold temperatures can also drain your energy. It is possible to burn about 6,000 calories in one day when exercising in the cold. So, make sure you wear protective clothing. You might also want to take a bottle of water along to sip, as cold temperatures can suppress thirst, and you don’t want to be dehydrated.

Working out outdoors is great but doing it safely is the best with the tips above!

Featured Image By: Pexels

Back On The Ice!

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Back On The Ice!

Hi! About a year and a half prior to the start of the pandemic, I got back into ice skating regularly and having lessons with my childhood coach. I looked forward to my weekly lessons so much and I had a blast working on all of my old jumps, spins, and footwork as well as learning how to ice dance. It felt so good to be back on the ice and it did wonders for both my mental and physical health.

Needless to say, I was simply devastated when the pandemic hit and I could no longer skate. Not only did I miss my weekend me time but I was making such good progress which I knew would be lost without hitting the ice. I would do off ice workouts to keep myself sharp but there is nothing better than actually skating!

Now that I am fully vaccinated and settled with my new job, I am so happy to report that I had my first skating lesson this past weekend. It was my first time back on the ice since January of 2020 and it was the absolute best.

Stepping back on the ice after so long was a wonderful feeling and, although I completely forgot all of my ice dances, I was able to pick up right where I left off with everything else. Chalk it up to muscle memory but my coach and I were both incredibly surprised that I was nailing my different jumps and spins on the first go! This made me feel so proud of myself and even more motivated to continue to improve.

By the end of my hour session, I was completely exhausted. Off ice workouts are great but it pales in comparison to the real thing! If I could, I would go skating every single day and even though I was worn out from my session, I wanted to go back on the ice again after a much deserved break!

I cannot wait for my next practice and am so eager to learn new things, improve the old, and relearn all of my ice dances! ❤

Do you play any sports? What is your favorite way to workout? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Top Tips For Getting Started With Exercise

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Top Tips For Getting Started With Exercise

Physical activity will not only help you to lose weight, but it can also improve your mental health, sleep, and energy levels while decreasing the risk of developing chronic health conditions. Getting started with exercise is the hardest part. Once you are in the game, however, it is a life-changer. Here are five top tips to help you get over the hardest hurdle and get started with your new exercise routine today:

1 – Set a goal:

Setting goals can be a useful tool when you are getting started with your fitness journey. Goals enable you to stay on track and keep focused and motivated. Start by identifying what your overall aim is. This should be unique to you and not relevant to anyone else. Do you want to run 5k? Do you want to lose weight? Build muscle? Achieve a chin-up? There are countless goals to choose from. Take some time to find out what you want to do and write it down. Next, you need to identify what it will take to get there. While mapping this out, make sure that you are realistic, define a time frame and attach smaller steps to get there. This will make it much more manageable.

2 – Find a program:

Once you have identified your goals, then the next best way to get started and reach them is to find a program that will help you get there. If you are new to fitness, going in blind will only leave you feeling lost and stuck. There are many programs to choose from, and this article explains a popular push/pull/legs (PPL) routine used by many bodybuilders.

3 – Equipment:

You shouldn’t just buy any equipment. Your equipment should match your goals and your program. Some of the most commonly used exercise equipment are adjustable dumbbells, barbells, kettlebells, resistance bands, TRX cables, punching bags, jump rope, and a mirror. There are many body weight exercises, but to achieve bigger goals, you may need to invest in equipment to help get you there. When investing in new equipment, make sure you learn how to use it properly and safely.

4 – Schedule:

Consistency is key when it comes to working out. Creating a realistic workout schedule will help you to stick to your exercises and reach your goals much quicker. Use a calendar, diary, or even an app on your phone and take your workout schedule as seriously as you would a doctor’s appointment. The more you stick to your schedule, the easier it is to stick to your new routine.

5 – Monitor your progress:

Monitoring your progress (on a weekly, not daily basis) allows you to stay motivated as you see yourself improve in certain areas. By checking in regularly, you can see what is working and what is not, and adjust your schedule accordingly.

Getting started with exercise is the hardest part. Incorporate these tips to help you get over the biggest hurdle and create a sustainable new routine!

Featured Image By: Pexels

Off Ice Work Out OOTD

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Off Ice Work Out OOTD

Hi! In my youth, I figure skated competitively for about ten years and after calling it quits, I still loved going skating just for fun. Prior to the pandemic, I got back into having regular lessons again with my childhood coach and lived for my weekly skate sessions. Unfortunately, I haven’t been able to skate for the past year and a half because of my job as I work with such high risk people.

I am so happy to say that this weekend, I will have my first skating lesson since the start of the pandemic and I can’t wait! To keep myself in skating mode, I have been doing off ice work outs so I don’t lose my edge. This past weekend during my exercise routine, I was able to sport the most amazing pair of shorts I have ever owned by Elite Sports and Born Tough. Take a look at some pics from my Off Ice Work Out OOTD and let’s discuss:

Who? What? Wear?

Working out in my small apartment can be pretty difficult because my husband and I don’t have a lot of free space. To remedy this, I cleared out a corner in my home office so I can continue on with my push up regimen and off ice training. Without the luxury of a home gym, it’s all about working with what I have and, let me tell you, moving my chaise lounge and all of my odds and ends in the office was a work out in itself!

When it comes to figure skating, it isn’t just about training on ice but off ice too. Every week, I try to set aside some time to work on my jumps, spins, and foot work on solid ground. I also really enjoy practicing in my friend’s pool or the one in my apartment community for some added resistance. While this is nowhere near as fun as being on the ice, I am proud of myself for keeping up with this routine and I know it will only help to make me an even better skater.

No work out is complete without the right clothes, of course, and that is why I am so in love with my new shorts by Born Tough. Not only do they look super cool with the visible compression layer but they feel it too as they are so lightweight. Breathable clothing for working out is an absolute must and it is especially important in my apartment because my air conditioning unit in the upstairs loft works minimally, at best. I am definitely looking forward to the cooler weather so I am not working out in my own personal sauna!  

Whether you’re working out at home, in the gym, or on the ice give it your all and put your best face forward. And, as always, put your best outfit forward too with the awesome athletic clothing from Born Tough!

Do you play any sports? What is your work out routine like? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah