Author: ucheblogger

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.

gym_bag

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.

dancing_workout

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.

Fitness

Common gym clothing Mistakes


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Wearing the right clothing, with the right gear as well as practicing good hygiene, makes a difference between a productive workout session and discomfort or misery.

Jewel provides fitness instruction to client

Wear Moisture-Wicking Clothing

When you’re working up a sweat at the gym, stay cool and comfortable in moisture-wicking clothes. That is fabrics made of polyester and Lycra blends. They cost more than your regular cotton t-shirt, but will last longer, dry faster and keep you comfortable throughout your workout.  Wear a performance t-shirt that is designed to draw sweat away from your body and to the outer surface.

Wear Proper Fitting Clothing

Workout clothing that is too big is functionally worse to wear to the gym. Clothes that are too loose can be bulky and constrict your movement or can get in the way in different positions. Clothing that is too tight can feel restrictive and binding.  Choose materials, such as a nylon-elastane mix, that gives you freedom during exercise and provides a very comfortable fit without being too tight.

No Cologne/Fragrance in the Gym

Fragrances tend to linger and carry in closed environments, such as the gym. Your perfume-marinated sweat can induce headaches around the gym. Ensure your workout clothes are washed daily.

No flip-flops at the Gym

The footwear you choose for a workout should provide proper support and protection to your feet. Wearing appropriate footwear actually reduces your risk of injury and improves your physical performance. Choose shoes that provide the support you need for the workout of your choice. Make sure they fit you properly.

No Jewelry at the Gym

Get in the habit of taking off your jewelry and storing them in the locker or leaving them at home before a gym session.  Not only is jewelry unnecessary at the gym, it is unsafe. Whether you’re wearing chains, watches, bracelets or ring, you risk injuring yourself and damaging jewelry by banging metal against metal or snagging it on a machine.

Worried about the precautions at the gyms? Hire a personal trainer to make the journey easier.

Fitness

Marathon Guide for Beginners


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World Health Day is just around the corner – perfect time to pick up health habits. If you are thinking of signing up to a marathon, or already have, but  never run more than a 100-meter dash, don’t despair, we have you covered

marathon-training

Make sure to set realistic goals

In excitement for this new adventure, it might be tempting to get out there and start running straight away. But this will only lead to injury and disappointment. Bodies adapt at different rates, and  you’ll find that it can take up to six weeks for your body to feel comfortable with this new exercise. The best way to get, and keep, on track when marathon training is to set yourself small, achievable goals leading up to the run date.

Increase your step

When you set your goals, aim to increase the distance you run each week by 10%. This will help your body adapt to its new training regime, and the demands being placed on it. Every third or fourth week should be your ‘cutting back’ week, which means you can take it a little easier. Again, this will help reduce the chance of injury and also give you time to reassess your next month of training.

Eat right for your run

What you eat is just as important as how you train. Around three to four hours before you run eat a high-carb, low-fiber meal, such as a peanut butter sandwich, or two eggs. If you’re running for more than 60 minutes, top up your energy levels with a high-carb energy snack such as a packet of raisins. And don’t forget about energy-boosting and recovery foods post-workout. Consider Holistic nutrition.

Jewel picking pepper
Jewel is a certified Nutrition & Wellness Specialist

Stretch it out

A sore muscle is guaranteed from all this training, which can put many people off continuing their training program. Avoid this by using a foam roller, which helps to loosen up muscles and improve your range of motion. Schedule in some relaxation time too, in the form of a yoga, stretching or Pilates class to help support your body during this time.