Author: ucheblogger

Wellness

3 Cheap Ways to Workout


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Walking Workouts

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We all generally walk during our day and increasing the number of steps you take per day and the efficiency of your walk may be more simple than you realize. Walking is one of the best exercises on the planet as it costs nothing and is readily available to most people. Simply walking for just 10-15 minutes increases cardiovascular function, aids muscle strength in the hips, legs and core and may help to reduce stress. Simply add in a few walking lunges or a short jog every 10 steps.

Body resistance training

Body resistance exercises require no equipment whatsoever and can be just as challenging as hitting the gym. Working out at home has never been easier. Perform floor exercises such as push-ups, bridge exercises and leg lifts to strengthen and tone your tummy, thighs, glutes and core. Standing routines to exercise your heart and lungs with a home-based cardiovascular workout and overhead activities such as shoulder presses and arm raises, to strengthen and tone the upper arms, back and shoulders.

Skipping

Skipping is an extremely popular exercise among athletes and trainers. In fact, it may well be one of the most efficient and convenient exercises for fat burning. Studies show that skipping for 30 minutes can burn over 300 calories, compared to cycling and swimming which came in under 150 calories. The best part is, even if you don’t have a rope, moving your arms in a skipping fashion can still be effective. If you are just starting out with skipping, begin at a level that you are comfortable with and slowly increase your time and endurance over time.

 

Fitness

3 Exercising Tips For Busy Mums


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Most mummies find it difficult to even use the bathroom, without an audience, yet alone stick to an exercise routine. However we have few tips for busy mothers to exercise, and stay on top their health routine

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Planning Early start

The key to balancing a healthy life is scheduling. Like most things in our lives, the best way to ensure exercise is to schedule it in each week. Put it in your calendar at the beginning of each week and choose your workout of choice.The best time to squeeze in a workout, is before the day begins. With kids who rise early, it is best to do your exercise before you get busy.

Get your children involved

If you can’t get away from the kids to work out in peace, then consider including them. Babies can be used as the perfect weight to squat with. You can explore your local parks in the process. Strap your baby to your back and climb the stairs, when at home. Run with your toddler in the pram. If you enjoy swimming, have your toddler hold on to your shoulders while you breast stroke through laps.

Kid friendly gyms

Using a local gym, or a personal trainer who can accommodate your needs, and maybe include the kids in your program, makes a huge difference in your exercise routine. Some gyms now offer indoor creche for kids.

 

Fitness

Guide to an Organized Gym Bag


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A disorganized gym bag, can easily become an excuse to skip out on your workout routine. The thought of packing all you need for a gym session might be discouraging. So here is a guide to keep your gym bag free of clutter and easy to pack and unpack.

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We recommend the two bag approach – having two bags for the gym.

The first bag should contain established content that doesn’t change. Such as your toiletry bag, earphones and any other must need equipment you use like skipping rope. If you drive to the gym, keep this back in the trunk of your car, or if you go to the gym during lunch break, leave it at work. This way the bag is ready and prepared for when you need to go. In your toiletry bag, keep duplicates of products you use daily such as deodorant and moisturizer.

However, for make-up,stick to one set, without duplicating as makeup tends to have a shorter shelf life than toiletries.

The second, smaller, bag should contain everything that is for that one work out only. Items such as water bottle, sweat towel and shower towel,change of clothes and gym clothes. After workout, it is easy to take out clean clothes, have a well-deserved shower and put sweaty clothes back in the bag – ready to take home and get washed. The smaller bag could live in the larger bag if there is space.

To keep your bag clutter free – use the second bag to take home any empty items that you need to replace as a prompt to take a new one to the gym. For example, if your deodorant runs out, put the empty packaging in your second bag so when you get home you can grab a new one and replace it.

The beauty of this two bag approach is not lugging all your gym stuff around, and making unpacking at the end of the day unbearable. To help you shift your behavior, treat yourself to two bags that inspire you to hit the gym and work up a sweat.

Wellness

Eat your Way to Better Digestion


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When it comes to digestion, there are so many factors at play. Good digestion is not just about the kind of foods you eat, but when and how you eat, too. These tips and tricks can help you on the path to better digestion and help reduce that post-meal bloating.

Chew, Chew, Chew!

It seems simple, but most people do not chew nearly enough before swallowing. Getting your food into smaller particles before it hits your stomach is essential, but often overlooked. Breaking down your food is the first phase of digestion, if you skip this step it means your stomach needs to work twice as hard. When your food hits your stomach, the presence of saliva also triggers the stomach to produce acid and its own digestive enzymes. The more you chew, the more saliva will be present – therefore reducing gas and bloating.

Change your Eating Habits

Do you have the tendency to eat food at your desk or on the run? This can have a big impact on your digestion. Your brain and digestive system are interconnected, so feeling stressed over a deadline or eating your breakfast in morning traffic is going to add to any digestive upsets. Eating in a relaxed environment, free from distraction, will allow you to be more present with the process. This will help you eat more slowly and mindfully. It also means your body will have a chance to prepare for the food that’s on its way.

Consume Natural Foods

Use a whole food diet over one made up of processed foods. Whole foods contain a higher percentage of fiber, which helps your food digest properly. Plus, eating nutrient dense and nourishing foods will give your digestive tract the support it needs. Process foods may contain toxins that can increase the risk of constipation and/or diarrhea, as well as other unfavorable digestive symptoms. Also consider holistic approach to nutrition which has proven to help with digestion.

Staying Hydrated

Water plays a major role in digesting solid food, as well as nutrient absorption. Dehydration can lead to backing up in your gut causing bloating. It is  really important to consider your timing when drinking water. Try to avoid liquids half an hour before and after meals. You don’t want to dilute stomach acids that work to break down food, otherwise your digestion will suffer.

Fitness

Dance Workout? Try it today


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Many people think that dance is just for fun and doesn’t really qualify as workout. Dance workout classes are becoming increasingly popular. Classes like Cardio Hip Hop and Zumba provide an amazingly rewarding workout in a fun and relaxed way.

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Let’s take a look at the real health benefits of taking up a dance workout class

ENHANCED MUSCLE ACTIVATION

Dancing is a full-body aerobic workout. As opposed to running or cycling, it doesn’t activate only your leg muscles, but different muscle groups in your body. Depending on the type of dance fitness class you choose, you will do different combinations of high and low-impact movements. Most dance classes require building your core, since it’s the part of your body that almost always works when you dance. Apart from that, the movements require you to alternate between using your legs, glutes or arms more. Whatever group of muscles you focus on in your dance class, the rest of the body is active as well!

MUSCLE TONING

Dance workout is excellent for muscle toning without using weights. It’s especially beneficial for firming and toning your legs, glutes and obliques. Check out different dance workout classes to see which one has the class that would fit your best. For example, some zumba  workouts typically include weights so you can build muscles in your arms, legs and glutes.

WEIGHT REGULATION

Dance workout is found to be as efficient at helping you lose weight as jogging and cycling.When you’re dancing, your heart rate goes up, and is kept at that level for a period of time. During the cardio dance workout, your body burns fat faster and easier. There are very few breaks during a dance fitness session, which is why this type of workout is among the most fat-burning ones.

IMPROVED BALANCE AND COORDINATION

Dancing workouts  requires a lot of different movements while maintaining posture. The more frequently you work out, the better body control your will gain. This is especially beneficial for aging adults who struggle with coordination as they age.

MEMORY BOOST

Apart from instilling grace, dance workouts can also help you age gracefully. The minute you start moving to the beat, the sensory and motor circuits in your brain are activated. Since it’s a new activity where you learn new steps and techniques, you activate your memory to integrate new knowledge with the existing one. All of these activities happen spontaneously when dancing and they do wonders for brain power.