Follow us on Facebook for regular various information.
Some reasons why it is so beneficial to work out:
first thing in the morning Continue reading Early morning working out. A few reasons for it: Guarantee yourself that you work out: wake 5 to 60 minutes earlier, you can be doing your share of work out before you start your day. By making physical exercise the first task of your day, you give it your number one priority slot. If you plan to work out at lunchtime, or after work, you are taking a huge risk that any number of things will happen: #1 Get up to work out, energise your body and mind. Gain some extra positivity. You have already achieved 1 extra thing on this day! #2 You will experience increased focus and general clarity during the rest of the day. Therefore a more productive day! #3 Training outdoors, regardless the weather (though you must dress accordingly to the weather). Resulting in a strengthened physical immune system (exposed to a variety of weathers and temperatures). You will be more likely to overcome any external “toxins” you are exposed to during the rest of the day. #4 You are more likely to process and release stressful experiences during the day. Stretching after your work out will help improve this point by reducing further more muscle tension and stiffness of your body and caused from external stress. #5 Actions speak louder than words. This means that working out every morning, before you do anything else, gives your body a very specific message: I am strong, I am alive, I am a fighter.
in the evening Continue reading Guarantee yourself that you work out in the evening by planning it in your day (5 to 60 minutes depending on the exercise). #1 Release stress, feel happy from inside and energised! You will be in the mood & have the energy to perform your evening tasks. -The blood will be richer in good hormones (dopamine, adrenaline, serotonin), respectively will increase happiness, focus; reduce stress & lethargy. The blood will also have lower “negative effect hormones” (cortisol, leptin). Which respond to stress, in higher levels: increasing body fat storage, cravings. Stretching after your work out will help improve this point by reducing further more muscle tension and stiffness of your body and caused from working out of course but also from external stress. #2 Soon after the work out you will want your meal. Promoting an appetite for dinner sooner than without (less cravings too). Ghrelin is a good hormone for keeping meals at a regular time, so listen to your body and mange your time. #3 You will sleep better at night as your body will want to rest. #4 Training outdoors, regardless the weather (though you must dress accordingly to the weather). Resulting in a strengthened physical immune system (exposed to a variety of weathers and temperatures). You will be more likely to overcome any external “toxins” you are exposed to during the rest of the day. #5 Actions speak louder than words. This means that working out regularly in the evening, before putting it off to the next day, gives your body a very specific message: I am strong, I am alive, I am a fighter.
Hay fever, allergic reaction to pollen can be reduced:
I don't have a cold, but always getting a runny nose when being outdoors in the cold:
It may just be the way you breathe.
Exhaling thru the nostrils, expels clear mucus, that is naturally in our sinuses to help filter the air and moisturise the air we inhale (less chance having a dry throat while running too).
Simply, breathe in thru your nose and breathe out thru your mouth. After a little practice, you will stop having to even think about it.
Winter: keeping out of a cold.
It mainly is down to common sense. Here are some good ways for:
Prevention:
Give your body enough time to recover from every day, get enough sleep to wake up sharper than with too little sleep.
Eat balanced and varied foods.
Eat balanKeep warm, dress up accordingly [especially after exercising]. Avoid “cold to hot” and “hot to cold” transitions: fast and high temperatures changes especially if already felling cold or/and feeling “weak”.ced and varied foods.
Recovering:
All the three points above.
Use natural substances to boost your immune system:
Honey*, Propolis* (Echinacea* tastes better than Propolis, but is less efficient).
Keep sufficiently hydrated.
Stay strong with a vitamin boost, for example those are really rich in vitamins: kiwi, tomato (consumed fresh the better), beetroot (also very good to enhance oxygen intake and to reduce Blood Pressure).
Other good foods to boost your body are: Garlic (try not over cook it -so it isn’t too soft), root ginger*, lemon*, chilli.
* those are also good to mix in warm beverages.
Don’t keep the “cold in”, blow your nose… when it needs doing, try keep the airways clear (eucalyptus oil -“Vaporub” from Vicks contains some).
Don’t feel cold; remember to cover your head (neck too), to reduce a great “heat loss” from your upper body.
Sweat it out.
Thirst: Sports drinks and water.
During intense exercise, body heat goes up and heavy sweating removes water and salts from the body.
Be careful of not over drinking and getting into water intoxication witch will upset your natural state of osmosis*, only drink when you are thirsty.
* Osmosis, is a process to equalise solute/”fluid” concentrations on either side of a cell ‘s membrane; for biological systems such as humans, it is important not to dilute the normal concentration of sugars and ions in the blood and tissues.
In case of water intoxication, water will enter tissues, by osmosis and stop the muscle, nerves and the brain from working properly.
In extreme cases, water intoxication may lead to long term illness or death.
So, all we need to do is to make certain that you do drink water, when we feel thirsty.
Stretching: Important to alleviate your performance and life style. Dynamic stretching to warm up, static-stretching to warm down.
Training regularly helps to maintain muscle mass and benefit from a higher metabolism during exercises, which helps you maintain a healthy weight and reduces the risk of developing heart disease.
Isotonic drinks and fat loss.
These flavoured drinks are both hyper and hypotonic drinks, packed with more than 4kcal of carbohydrates (sugars) per 100ml.
So for the fat burning process to occur while exercising, a normal level of insulin in the bloodstream is required. Only hypertonic drinks, with zero sugars, can help you to burn off fat: before, during and soon after exercising. Note that hypertonic drinks are designed for fast hydration with “electrolyte minerals”: potassium, calcium, magnesium and sodium.
You can always opt for a flavoured mineral water as a cheaper alternative.
Below you’ll see some of the zero sugars hypertonic drinks you can find in the widely distributed in the UK.
These following two hypertonic drinks have low sugars proportions (not recommended for diabetics of course).
Fructose is a great alternative, that can be used in baking, hot drinks… This sugar made from fruits has a low GI (Glicaemic Index), which helps aid Fat Loss, by not raising blood sugar levels too high and permitting the Glucagon hormone to proceed with the lipolysis (“burning” body fats). Here are some examples:
Non-stick heat resitant oven cooking mesh is a practical design for letting the excess cooking oil drip into the oven’s bottom tray: baking pizzas, roast vegetables…
They are reusable, easy to clean and dishwasher safe. Non-toxic, light 100% non-stick. Reduce unwanted cooking oil excess.
