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How To Improve Your Gut Health

Fix your gut health to look and feel better. What’s your gut feeling? According to mounting evidence, that’s one of the most important questions you can ask yourself when it comes to health. Your gut, after all, is responsible for letting in nutrients and water while keeping out toxins – as long as it’s working properly. Let it start to leak and it’ll allow substances into your bloodstream that shouldn’t be there, causing a host of problems. A healthy gut depends on good bacteria, a solid lining and a working immune system. Keep topped up on the nutrients below to maintain all three, but to give you a head start on gut bacteria here are five fast fixes. 1. Push the button Mushrooms are a fantastic food to help “pad out” meals to make them more filling without adding unnecessary calories – 100g of them contains just 22 calories. And…
February 24, 2020

17 High-Fiber Foods To Help You Lose Weight And Get Healthier

If you want to lose weight but don’t want to be hungry, favour high-fiber foods. Average fiber consumption for most people is 14g a day, when 30g is the recommended amount. Fortunately, once you start looking out for it, it’s not a tricky requirement to meet. Why do we need fiber? Getting enough fiber can reduce the risk of heart disease, type 2 diabetes and some cancers, as well as helping control your weight and ensuring you stay, ahem, regular. fiber aids digestion by absorbing water as it passes through your bowel and so increasing the bulk of your waste products. fiber is also a welcome ally in the fight against weight gain through the magic of satiety. Broadly speaking, it makes you feel fuller for longer, but without adding many calories. There are actually two kinds of fiber, soluble and insoluble. The latter moves through the body without being…
February 17, 2020

8 Great Herbal Alternatives to Your Morning Coffee

When you’re thinking about the best thing to have in the morning as soon as you get out of bed, coffee probably comes to your mind. It gives you that caffeine buzz that you need to get through the day and automatically wakes you up from your slumber. However, even though there are tons of positive benefits that come with drinking coffee, there are also some negative side-effects. If you are someone who is overly anxious and jittery already, then coffee might not be the best choice for you. The good news for you is that there are plenty of healthy herbal alternatives that you can drink in the morning that will wake you up and give you that boost that normally only coffee gives you. Just keep reading down below to learn more about the top eight herbal alternatives you can drink in the morning to your morning coffee.…
February 10, 2020

5 Tips For Healthy Living In Your 30s

For some, turning 30 feels like the beginning of the end. Society puts a high value on youth, and the idea of aging is hardly pleasant. However, it’s time to recognize your thirties as the great time they are- a time of growth and a time to hit your stride as a person and in your career. With these tips, you’ll continue to thrive until the big 4-0 comes knocking. 1. Focus On Nutrition Many women are left in the dark about proper nutrition during their 20s. Fad diets and bad advice leave women with body image issues and a messed-up metabolism. In your thirties, leave that all behind and start with a blank state. Tweak your diet to include plenty of fresh fruit and veggies, dark leafy greens and nuts and seeds. Additionally, go get a blood test to check for deficiencies that might cause long-term problems later on.…
February 5, 2020

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…
January 27, 2020

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…
January 20, 2020

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…
January 13, 2020

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…
January 6, 2020

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…
December 30, 2019

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:…
December 16, 2019