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FitnessHealthMom's

Simple And Effective Diet Tips

Improve your day-to-day diet with these simple to follow tips to eat more healthily (and likely lose weight). Eat the rainbow You don’t need complex advice – just the knowledge of a five-year-old. “When it comes to fruit and veg the goal is ‘eat the rainbow’,” says Brian St Pierre, director of performance nutrition at Precision Nutrition. “Many of the benefits of vegetables come from their phytonutrient content, which is what gives the veggies their array of colours. To maximise the various benefits of the different phytonutrients, it’s best to try to get a mix of coloured vegetables daily (or at least weekly). For green, think asparagus, broccoli, spinach and kale, for red peppers, tomatoes and onion.” Yes, you should be ordering aubergine and radishes too. Look at food as a spectrum Forget about cutting out whole groups of foods, even the ones you think of as unhealthy. “Instead of…
Matcha
January 27, 2020
FitnessHealthMom's

How To Reduce Stress In All Areas Of Your Life

Reducing stress is necessary for our physical and mental health. Working mothers have an incredible amount of stress regardless of how well-behaved their children are. Juggling a career and a family is possible but it is going to get stressful at times as you are going to overextend yourself from time to time. Managing this stress is extremely important as you do not want a rough day at the office to be taken out on your loved ones when you arrive home. This stress can also impact your health in a negative way in people with high stress levels with blood pressure increasing in some cases. The following are ways that you can reduce stress at home and even work. Use Your Commute To Plan Your Day and Unwind Most people think of their commute to work as one of the most stressful parts of their day. Taking this time…
Matcha
January 20, 2020
FitnessHealthWorkout's

The Best Biceps Workout

Here’s the best route to bigger biceps this four-week, six-move supersets workout. So it’s bigger biceps you’re after, eh? There are plenty of fine biceps exercises to try the next time you’re in the gym, but if you’re serious it’s worth adopting a more structured approach. This routine involves superset pairs, which you can substitute for your current biceps plan. Superset Biceps Workout The plan is simple: it’s a six-move workout made up of three supersets. Do the moves in order, sticking to the sets, reps, tempo and rest periods. Do it twice a week for four weeks, aiming to increase the weights you’re lifting every second session. This will consistently keep your biceps muscles out of their comfort zone and expose them to an ever-increasing workload, which is the key to impressive muscle mass gains. The best bit – aside from building bigger biceps – is that you simply…
Matcha
January 13, 2020
FitnessHealthMom'sWorkout's

How To Measure Body Fat

Don’t like feeling the pinch? There’s more than one way to measure your body fat percentage. Apart from looking in the mirror, stepping on the scales remains the most common method people use for checking on the progress of their exercise regime. However, while weight is undoubtedly a useful measure of fitness for many people, it can also be misleading to judge the effects solely by what it says on the scales. If you’ve been hammering away in the gym for weeks on end but the needle on the scales isn’t budging, it could well be because your body fat is being replaced with muscle mass. This could result in your overall weight staying static while your body composition changes for the better, making you healthier. A high body fat percentage is linked with an increased risk of several common health issues, including heart disease, type 2 diabetes and some…
Matcha
January 6, 2020
FitnessHealth

New Year’s Resolutions Ideas From Personal Trainers

Sign yourself up to these targets to enjoy a fitter and healthier new year. We’re pretty sure someone in the last week will have asked you about your resolutions for the new year. Perhaps you’ve already got one lined up – but if not, we can help. Well, not us, but personal trainers, who have the expertise to suggest resolutions that fall squarely in the sweet spot between “achievable” and “will actually make a difference”. That’s why we enlisted a squad of them to provide their best suggestions for New Year’s resolutions. Here’s to a fitter, healthier and happier year. Exercise First Thing “A resolution to set you up for success is to perform a handful of exercises when waking up,” says Jamie Ray, lead HIIT instructor at Another Space Gym. “Once you’ve popped out of bed, start your day with ten squats, ten sit-ups and ten push-ups. To keep…
Matcha
December 30, 2019
FitnessHealthWorkout's

How To Eat More Protein

If you’re struggling to reach your target protein intake, try these five tips. Whether you want to build more lean muscle mass or strip away unwanted body fat, you need to eat protein– it’ll keep you feeling full, help your body add muscle quickly and free up fat stores for fuel. Here are five ways to increase your daily intake so you can make big changes to your body – fast 1. Eat bigger breakfasts Ending your overnight fast with a high-protein breakfast will start your day as you mean to go on and help you hit your daily protein target. Aim for around 35g of protein for breakfast (three eggs and two rashers of lean bacon) because research from the University of Missouri found this improves appetite control and reduces snacking. 2. Start snacking smarter It goes without saying that your midday meal should be high in lean, good-quality protein:…
Matcha
December 16, 2019
FitnessHealthMom's

10 Super Foods to Soothe Asthma Symptoms

I have asthma (my mom smoked 2 packs of cigarettes a day while carrying me). I’ve had to depend on a puffer every year of my life which may have contributed to my COPD. What is COPD? COPD includes diseases such as irreversible asthma, chronic bronchitis, emphysema and bronchiectasis. When our airways are inflamed, they become narrower. This starts a lung disease called asthma – and there is no known cure, but there are ways to temporarily treat symptoms when they occur. • If you produce a lot of mucus… • Have trouble breathing… • Are constantly wheezing… • Feel chest tightness… Then read on ..... 1. Avocado Avocado, with its high levels of L-glutathione, protects our cells from free radical damage (such as histamine). This trendy fruit can be prepared in a variety of ways, because it is literally considered “the master of antioxidants.” 2. Honey . Working Mother…
Matcha
December 9, 2019
FitnessHealthWorkout's

Sculpt A Six-Pack With This Abs Workout Routine

They’re made in the kitchen – but they’re revealed by training smart. Abs Workout Tips Use isometrics “If your abs are constantly in a contracted position it can pull your body into bad posture – so it’s important to strengthen them but in an elongated position,” says Ben Scott, a former professional cricketer turned performance and fat loss specialist. “Planks and other similar holds are ideal, but don’t just hold for as long as you can because your technique will give up way before you do. Short holds, done correctly, are much more effective.” Don’t just hip flex “The old sit-up with someone holding your feet the ground is dead,” says Scott. “It distorts your hip tilt and you’ll end up using your hip flexors to actually do the move, over-activating a muscle that is shortened anyway. Most people know not to do sit-ups for abs, but watch for the…
Matcha
December 4, 2019
FitnessHealthMom'sWorkout's

Women’s Fitness Explain How To Get Rid Of Love Handles

Say goodbye to stubborn love handles and uncover those abs with these tips... Love handles and stubborn fat are a problem for practically all of us. So, if you want to look and feel great, there are a lot of things to consider. Whilst diet and exercise are two powerful tools in the pursuit of a healthy body, sleep patterns, stress levels and body confidence all have their own part to play. Learn how to make the most of what you've got (and disguise those love handles) with our top expert tips. Eat up, slim down Always thinking about your next meal? Not anymore! The secret behind fat-loss success lies in properly fuelling your body with nutrient-dense food. Number one on the list is fibre – both the soluble and insoluble types. Fibre helps slow down digestion and recharges your body with a steady stream of energy, but worryingly, a…
Matcha
November 25, 2019
FitnessHealthMom's

The Many Health Benefits of Chia Seeds

Chia seeds became popular in the 1970's in the United States when used in the novelty item, Chia Pets. We all remember the chia pet commercials. Chia pets were clay figures used like a flower pot to grow chia seeds into a plant. The plant resembled hair or fur. Fast forward to 2018. Today, chia seeds are considered "superfoods" and known for their health benefits- this is one of the reasons XR Nutrition includes whole, unaltered Chia Seeds in our Plant-based Protein. What are the health benefits of chia seeds? Before we discuss that we must first learn about what they are and the history behind this amazing food. Chia is a seed from the salvia hispanica plant which is native to Central America. We also get chia seeds from the plant salvia columariae of the Southwest United States and Mexico. The seeds are hydrophilic, which means they absorb water…
Matcha
November 18, 2019