Featured Posts

Daily Habits That Boost Your Well-Being

Posted by Carol Trehearn

May 24, 2018 8:29:36 AM

Poor health and low levels of energy have a bad impact on people’s lives. They feel like they are missing their creative spark, which in turn leaves them with no new ideas. Thus, when you lack energy, you don't feel like doing activities that require you to step out of your comfort zone and ultimately, make the most of your day. Though, it is important to note that with the help of some little tweaks you can boost your well-being.

First of all, people live a life that is often dictated by their habits. Around 40 percent of the actions that you perform on a daily basis are dictated by those habits. That is why it is important to have healthy and positive habits. If you are not sure about how to start making the transition, below there are a few useful examples.

Take Time for You

No matter how tempting it might be to press the snooze button each morning, by making a habit of practicing self- care in the morning you get motivated to wake up. Eventually, you won’t even have to press that button anymore. The morning is a great time to concentrate on yourself as you can never know what to expect once you get to work. Try to wake up a few minutes earlier and enjoy a nice glass of lemon water. Have a healthy breakfast, do a light workout or meditate for ten minutes and you’ll be ready for the day.

Stock up on Healthy Food

By stocking up on healthy foods, you are able to choose options that are much more nutritious and better for you. At the same time, it is good to get into the habit of taking the time to chew your food properly. You can then enjoy your food more and reduce the amount of food that you consume. Moreover, it is essential to pick ingredients carefully and include supplements or oils that are healthy and safe for you. For example, if you are looking at sourcing supplements, CBD Oil UK from George Botanicals may provide the answer, as it can reduce stress and anxiety, relieve pain and even prevent the development of cancer.

Take a Walk at Lunchtime

Lunches are not just for eating, especially if the weather is nice and sunny. You can use that time to get in some fresh air, energize your mind, disconnect from work-related problems and exercise for a bit. You don't have to go for a jog, as even a short walk around the park is enough to improve your mood and change your perspective on things. A good way of making the most of your lunch breaks is by walking for half of the time and eating for the rest of the time.

Relax and Recharge

Working each day with no play leaves people feeling stressed and drained. That is why one has to create opportunities to relax and recharge. No one says that they have to be grand gestures. They have to be small but significant breaks. A few good examples include engaging in social activities, watching movies or reading books before going to bed. Well-being does not mean that one has to be happy all the time. Rather, it is about finding a balance in your life through meaningful actions and compassionate care.

These are a few examples of habits that you can include in your life in order to feel and look amazing. They are cheap, quick and relatively easy to stick to.

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Topics: Guest Post

How to Achieve a Younger, Healthier Looking Body

Posted by Carol Trehearn

May 3, 2018 9:55:32 AM

One of the biggest reasons for exercise is that it helps you look fantastic. In fact, looking better is often the first reason people start exercising, whether it is to lose weight or achieve a better body, appearance is the number one reason people work out. Of course, exercising alone is not the only way you can achieve a better-looking body, there are a variety of methods which, combined, can help you get the results you want:


Using Exercise to Tone Your Body

When it comes to exercising, the benefits are endless. From better motor functions to decreased risk of heart disease, and, of course, a better-toned body. However, make sure that your joints are well supported, as these are your weakest points particularly as you age. From braces to medicine, ensure that you are taking care of your body as you increase your training regimen. You will want to do a combination of both cardio exercises and strength exercises, after all, and you want to support your body as it goes through the strain.


Benefits of Healthy Eating

No exercise is complete without a healthy meal. The healthier, more nutritious your meals, the better your body can perform and even look better. Healthier eating also automatically has weight-loss benefits, as it often means cutting out foods high in fat, salt, and sugar. By offsetting unhealthy carbohydrates with healthier options like fruits and vegetables, you can eat the same amount you are used to and still lose weight.


Beauty Routines

Your skin is one of the main indicators of your age. The better you take care of it, however, the more graceful and natural you will look. This means having a dedicated morning and nighttime routine, as well as drinking enough water to stay hydrated and even making sunscreen a daily part of your beauty routine. You would be surprised at how damaging the sun can be for your skin, and how it can even affect your skin when the sky is cloudy. Premature aging is easy to combat with the right routine, and starting it now can help you even reverse some of the signs of aging.


Surgery to Help You Achieve the Younger-Looking Appearance You Want

When natural results don’t help, there are cosmetic ones to take their place. One of the easiest ways for women to look younger, for instance, is to get breast implants. As breast lifts are a normal part of the procedure, a woman can achieve an instantly younger body after receiving breast implants in Boston. You will want to know all your options so that you can choose the right surgery for you.  


Looking younger is a combination of healthy eating, exercise, and knowing what your body needs. Habits are great for prolonging your natural youth, but cosmetic surgery can help you look how you feel, and lead to a huge boost in confidence as a result. Remember to support your body in whatever you do, from protecting your joints to eating a nutritious diet.

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Topics: Guest Post

Three great tips to keep in mind before purchasing a paddle board

Posted by Carol Trehearn

Apr 30, 2018 8:44:29 AM

Stand up paddle boarding is gaining popularity the world over for a reason. For starters, it’s fun, it gets the body in shape, and most importantly, it’s easy to learn. However, choosing the first paddleboard can be quite a hassle, especially for newcomers who have just started with the sport. So what makes paddle boarding shopping so complex for many? Well, it depends entirely on one’s lifestyle, and how one can cooperate the paddle board into their day-to-day activities. Here are some great tips that one ought to keep in mind while purchasing a paddle board!

Types of paddleboards to check out

For one to find their ideal paddleboard, one ought to know the different types of paddle boards as well as read avidly on Paddle board reviews. For example, a paddleboard can be used for different activities. Whether it’s surfing, racing, touring, or for recreational activities, the choice is placed entirely on the buyer. Here are the most common paddleboards currently available in the market.

  • The all-around SUP- This is a highly recommended choice especially for first-timers. It’s quite versatile and can be used in almost any condition, simply because it’s the most common stand-up paddleboard shape in the market. Moreover, it’s both family and dog-friendly too!
  • Surf SUPS- For the intermediate paddleboard enthusiast, the surf SUP is a match made in heaven. Surfers can ideally get maximum physical activity from their paddle boards. However, it’s less stable which can translate to a couple of issues here and there. Apart from that, it’s highly maneuverable in the high surf.
  • Touring SUPS- For the serious surfer, this is one particular paddle board that should be highly considered. It is ideally designed for long distance surfing especially in flat temperate waters. Moreover, the high-intensity workouts, coupled with the board’s gliding efficiency, are essential for long-distance
  • Race SUPS- Looking for a fun leisure activity on the weekends? Then the race SUPS is a great go-to option, because it is perfectly designed for flat water races and open ocean competitions. Though quite the challenge for newcomers, this particular paddle board is built for speed and endurance geared towards athletes.

Assessing the size of the paddleboard

Size is an essential part of the paddle boarding experience. Plus when it comes to size, paddle boards are analyzed with respect to volume. For example, the longer, wider and thicker the board, the more volume it is considered to have. That being said, there is a direct correlation between volume and board stability. The more the volume, the more the stability.

Epoxy SUPs and inflatable; knowing the difference.

After one has identified the ideal SUP to purchase, it is essential that they know the difference between an epoxy paddleboard and an inflatable one. In fact, the two have varying differences between each other.

So when it comes to selecting one of the two, factors that come into play include usage, transport, and storage options.

  • Usage- In terms of performance, epoxy boards are superior to inflatables. However, for newbies in the sport, it is recommended that they begin with inflatable boards because of factors such as stability. On the other end of the spectrum, if one is an expert who desires speed, glide, as well as maneuverability, then the epoxy board is ideal.
  • Transportation- Inflatables are easy to transport as compared to its counterpart. That’s partly because they can be deflated, rolled up, and packed in a similar manner as a sleeping bag.
  • Storage- Inflatable are great for individuals who are short of space because it can be deflated and stored effortlessly. This way, one gets to save on space with their sports equipment.

That being said, it is vital that one keeps these tips in mind when it comes to purchasing a paddle board. This will ensure that the right paddle board is purchased depending on the level of experience with the sport.

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Topics: Guest Post

4 Ways Technology Transformed the World of Orthopedics as We Know It

Posted by Carol Trehearn

Apr 30, 2018 8:39:48 AM

Technology is transforming society across the board, and medicine has long been at the forefront of technological innovation. Orthopedics in particular have seen major changes recently, partly because of great advances in manufacturing and product development. Let’s look at four ways technology transformed the world of orthopedics as we know it.

Virtual Reality

Real sports training sessions are now actually occurring via virtual reality. Simulations allow athletes to run through virtual scenarios and hone skills, giving them the opportunity to practice how they’d react so that they can avoid a serious injury. They can repeat the scenarios again and again so that they make the right decision when there is only a split-second to make it.

Better Anesthesia

Advances in anesthesia take several forms. One is the innovations in regional anesthesia, often guided by ultrasound. Another is the rise in nerve blocks like sciatic blocs and femoral blocks that provide good pain relief overnight, allowing for more complex procedures to be done safely.

Better postoperative pain control allows patients to have procedures done in smaller surgery centers instead of having to check into a hospital for advanced pain management. Patients get numbed at the shoulder, elbow or other joint, and that pain relief stays with them as they go home at the end of the day. Nerve blocks in conjunction with light anesthesia are particularly noteworthy for letting people go home just a few hours after surgery.

Orthopedic Sports Medicine

Orthopedics includes treatment for issues like sprains, joint trauma, overuse injuries, stress fractures and concussions. Orthopedic sports medicine does all of that while seeking to improve the performance of athletes and help those who have been injured to return to their prior levels. One shift in orthopedics is cultural, putting more emphasis on the prevention of injuries than treatment. Solutions like applying ice and resting haven’t changed.

For more severe cases, technology is making a difference. Arthroscopic surgery through very small incisions minimizes the risk of complications and speeds up healing time, and specialized tools are being developed to allow complex procedures to be done through two or three small incisions. Companies like DeviceLab are medical product development hubs, trying to invent even less invasive, faster and safer ways to perform surgeries and tests. Implants to facilitate tissue growth are already on the market. Regenerative medicine will find its first applications in orthopedic sports medicine.

All of these advances are moving into surgery centers, too, so that patients can go to outpatient surgery centers instead of checking into the hospital. Outpatient nursing care is now more readily available for those who do need assistance.


Advances in instrumentation are making it possible for doctors to see within the body. They’re able to be more creative with patients and tailor procedures to that person’s particular situation. This is in addition to robotics and computer assistance supporting minimally invasive surgery and the application of existing imaging technologies like ultrasound to improve the patient’s experience.

While we don’t yet have the ability to heal you entirely with an injection after a 3D scan, technology is enabling improved treatment of patients with all sorts of injuries. Further breakthroughs in technology are certainly on the horizon, while biologics are further away.

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Topics: Guest Post

How To Slim Down For Summer

Posted by Carol Trehearn

Apr 22, 2018 9:17:14 PM

Most of us dream of slimming down and getting in shape for summer. However, this can often lead for you to panic and choose crash dieting for instant results prior to your next exotic vacation, rather than taking your time to make choices that will last you for a lifetime. If you are looking to slim down for summer, then you will need to decide if you want to see results on the scales or make a change that will affect your overall body fat levels. The latter is best if you are looking to improve your metabolism and get a shape that is leaner and much more toned overall. So, if you are keen to slim down for summer and get rid of that stubborn fat around your middle and thighs, then you are going to need to rethink your diet, shape up your workout routine and even start drinking much more water if you want to make a change that will see you looking ready for summer, and prepped for the remainder of the year.


First, before undertaking any changes that will affect your diet and could impact your overall heart health also, then it is advisable that you book in to see your local medical professional or doctor. When you make an appointment explain that you are going to be making some serious changes to your diet and lifestyle, and take the opportunity to get weighed and check your blood pressure and cholesterol levels. You should also use this opportunity to discuss any recurring pains or issues that you are suffering from, and highlight if there is a history of diabetes or high blood pressure in your family. Your doctor should be able to advise you as to whether you should consider making any changes to what you are eating, and whether you need to take any supplements that will benefit your overall health and wellness levels. If you are looking to shake up your diet, then consider making an appointment to see a nutritionist also, as they will be able to give you advice and guidance re your diet. So, be sure to take this step before you start making any serious changes to your diet and lifestyle. Being prepped, prepared and patient is most definitely part of the process. It is important to not overdo it too early and end up injuring yourself or drastically changing your diet unnecessarily.


Drink up

Believe it or not, if you want to lose weight and slim down then you are going to need to seriously start upping the amount of water that you drink on a daily basis. Right from when you wake up, try sipping on a glass of hot water and lemon to help get your metabolism going and rid your body of any unwelcome hunger pangs – as chances are if you are starving between meals, you are not drinking enough. Water is the perfect fluid to keep your entire body rehydrated and running at an optimal level. Plus, it supports muscle regeneration and will help all your vital systems, such as your digestive system and your immune system, to keep ticking over throughout the day and evening. If you find it hard to sip on water, then try making your bottles more interesting, by adding fresh fruit, mint leaves and even orange and lemon to your water, so that it keeps you rehydrated and you feel even more revitalized and ready to face the day.


Diet swaps

Losing weight and slimming down for summer does not have to make your diet bland and boring. You can still enjoy those ice creams and cocktails in moderation, but just make sure that you are flexible and make a few swaps to your diet along the way. If you usually enjoy a greasy and fatty breakfast, then consider swapping your usual breakfast for fruit and yogurt with a sprinkle of seeds and granola. For lunch and dinner opt for homemade cold soups, such as gazpacho, or fill up your plate with grilled meat and fish and lots of leafy vegetables and crudités. If you enjoy hummus and salad dressing, then try making it at home, so that you do not eat a lot of sugar or salt, as some store bought varieties are full of these hidden nasties. If you are looking to speed up your slim down then consider taking a weight loss supplement such as reducelant garcinia. If you do want a sweet treat, or enjoy snacking during the day, then make sure that you choose options such as rice cakes or corn cakes with nut butter, fresh fruit and homemade popsicles, so that you can get a sugar rush without all the extra calories. By making a few simple diet swaps, you can create enough of a calorie deficit so that you lose stubborn body fat and slim down.


Summer workout

Now that the weather is better, what excuse do you need to get up and get moving? Once you have your diet in hand, you can begin to focus on your summer workout. If you usually enjoy working out in the gym, then why not take things outside and move your treadmill run into the park or your local nature reserve? Summer is the perfect time of year to try new activities such as hiking and biking that are also great ways to burn fat and get your muscles moving. Not to mention if you are keen to get your family out and about too, then exercise will help you all spend quality time together, while making a change for the better when it comes to your health and lifestyle. If you are going on vacation, then make sure that you pack prepared to work out on a daily basis too, even if you do a few extra laps in the pool. You could work out in your hotel room, by using an app to complete HIT (High Intensity) workouts that do not require any extra equipment, or even make the most of the facilities on site so that you can burn off those extra portions at the buffet. Finally, if you have a fitness tracker, then this is the perfect way to monitor your overall steps and ensure that you are keeping active the whole summer long.


Stay on track

It can be easy to let things slip in the summer, in particular as the warm weather may make you want to skip the gym so that you can enjoy time in the park with your friends. However, if you want to make a change to your waistline and shape up, then you will need to make sure that you have the drive and dedication to stay on track. Be sure to avoid making common mistakes, such as forgetting to stay hydrated before you even workout or forgetting to slap on the sunscreen. Remember that in the summer you will sweat more too, meaning that you lose precious fluid levels – so you can take longer to recover in between workouts. Make sure that you always refuel and rehydrate even if you do not take part in a particularly strenuous exercise. If you have an off day remember that it is ok, but just be sure that you get back on track and leave the ice cream to one side until your next cheat meal.


Summer is the ideal time to consider slimming down and shredding stubborn body fat. So if you feel like you are stuck in a rut when it comes to your diet and exercise, then the warm weather provides the perfect opportunity to make a change for the better. First, make sure that you visit your local health professional so that you can get an overall check up before you embark on any diet and weight loss routines. Talk through any concerns that you may have. Next, make sure that you remain extra hydrated to ensure that you boost your metabolism and support your vital body systems throughout the day. Be sure to make some sensible swaps in your diet, so that you can still enjoy the odd sweet treat, but still lower the number of calories that you consume. A balance is important, as it is pointless to deprive yourself completely of what you enjoy. Being hard on yourself isn’t the outlook to have in terms of both your diet and you overall perspective, so try and view every step in a positive light. Make sure that you get active and try new activities so that you get out of the house and begin to shape up and slim down. Finally, remember that if you fall off track, that it is ok once in a while. Just make sure that you return to your positive eating habits and routine the following day. If you are driven and stick to your summer regime, then you are sure to notice a difference in just a few weeks.

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Topics: Guest Post

Top tips to help you shred and tone in time for summer

Posted by Carol Trehearn

Apr 13, 2018 9:38:09 AM

Now that summer is almost upon us once again; you are sure to be looking up the fastest ways to slim down and shed those extra pounds. The reality sadly is that it is not going to be that simple to shed as quickly as you might like, and the results may take a little longer to show up on the scales. Unless you are a professional bodybuilder, or you are following an incredibly clean eating diet, then it is going to take you weeks of dedication and determination to get the results that you want. So, throw away the junk food and get ready for sweat and dumbbells.


Before undertaking any fitness regime, it is advisable that you check in with a nutritionist or medical professional to check your overall body fat levels and your weight. They will start by checking how much lean muscle you have on your frame, to deduce just how much of a calorie deficit that you need to reach in order to slim down and get the shape that you want. When visiting a nutritionist be sure to take a food diary so that you can discuss everything you eat on a daily basis. They may advise you to try cutting down on certain food groups or even incorporating more protein to help build muscle mass and reduce your overall body fat. Remember that to get results you will need to make sure that you stick to your diet for several weeks. Be patient, and the hard work will pay off.


Drink up

How much water do you drink on a daily basis? The answer is probably not enough! Water is the best free and efficient fat-burning supplement available to you, so make sure to drink up if you are trying to fight body fat levels. Your liver and internal organs need water in order to function and perform vital tasks that your body needs to survive. If you are dehydrated, then your overall fat burning process will slow down, causing issues for your muscles and joints. Remember that the amount you need to drink each day will depend entirely on how active and energetic you are, so the eight glasses a day rule might not work for you. You can check just how dehydrated you are by the color of your urine, as darker and slightly smelly is a sign that you need to be sipping on more water. The other big benefit of filling up with water is that you will feel less hungry, plus you could even feel fuller for longer. If you are dehydrated, then chances are you will start to feel peckish, when perhaps all you need is to take a deep drink.


Eat for fuel

If you are normally sucked in by quick-fix diets, such as the baby food diet, then this will only give you a quick fix result, plus you could even put the weight back on, and more, in a short period. If you are looking to lose weight, then be sure to ditch the crash, low-calorie diets and eat to fuel your body, rather than depriving it of the nutrients that it needs to function. If you are looking to make a lasting change and reduce your body fat levels, then you need to make sure that you up the frequency of your meals and change up your routine to incorporate several smaller meals each day to keep your metabolism ticking over. Be sure to load up your plate with plenty of protein and healthy fats in the form of avocados, nuts, and fish or lean meats. If you are looking to give your weight loss efforts a boost, then products from MrKeto.com can help to support your diet plan and improve energy levels. Finally, make sure that you are not too hard on yourself if you do occasionally fall off the wagon and allow yourself to enjoy one cheat meal each week. Although, you do need to make sure that you are sensible, as going overboard will see you spend the entire week trying to lose the pounds that you have put on during your blow out! View your body as a motor that needs to be continuously topped up with high-quality gasoline.


Lift heavier

If you are looking to improve muscle tone, then, believe it or not, you are going to need to lift heavier. Pure cardio alone is not enough to help you to grow your muscles, in fact, weights are the ideal way to help change your body shape and boost your metabolism. As with any new activity, be sure to seek professional support and guidance and start small. Make sure that you begin with a few reps and try with a lower weight to start off. As you grow in confidence and begin to feel stronger, then it will be time to introduce heavier weights and explore different exercises. If you overdo things on day one, then you risk causing yourself serious injury or straining a muscle. So, ease yourself in gently.


Rest up

Finally, if you are looking to lose body fat, but are struggling to see any marked difference, then you could be lacking in sleep. Failing to get enough shuteye means that you deny your body of the time that it needs to digest your food and complete essential processes that enable your system to recover, and even fight fat, believe it or not! If you are getting less than eight hours rest on a daily basis, then try going to bed early with a warm caffeine-free drink and remove all electronic devices from your bedroom. You could also enjoy a warm shower or bath before bed to raise your body temperature and help you to relax. Over time you will begin to learn to wind down at your new and improved bedtime, meaning that you soon get the precious beauty sleep that you need and gradually notice a change in your body shape also.

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Topics: Guest Post

Steps to Improving Your Sports Performance

Posted by Carol Trehearn

Apr 12, 2018 4:26:42 PM

Whether it’s extreme pro-athlete training or regular amateur sport, getting fit and able to perform at your best has many steps and stages that, if you pass through them, will produce better outcomes in your chosen discipline. If you’re a performance athlete on a bike, in the pool or running, you’ll be able to shave seconds off your personal best times. If you’re a weightlifter or a javelin thrower, you will hit those elusive higher numbers, while if you’re involved in a team sport, taking collective steps to improve your sporting performances will certainly result in more wins and fewer losses. Here are some tips for improved sports performance.


Buy the Correct Gear


You may have heard the term ‘all the gear, no idea’ which is used to describe newbies to a sport who have invested in all the equipment and yet don’t know how to use it. The truth of the matter is that it’s your ability to use equipment wisely that makes the best or most suitable equipment so desirable to improve performance, but if you’ve got your technique well-refined, buying the best kind of equipment will stand you in good stead to improve on your performance.


There are so many different types of performance-enhancing equipment on the market that it can be difficult to know what to choose. This is where asking your coach, a trainer at the gym or an advisor in your local stores will help you select the right product for you. Don’t be put off if you believe your sport requires no equipment. After all, even runners need trainers, and trainers come in a fantastic variety of weights, with insoles and heels angled and padded to the unique football of your personal gait. Look into improving your equipment, and you’ll see a parallel improvement in performance.


Up Your Training


Perhaps the most obvious of all, it’s easy to picture a graph of improved training regime and improved resultant performance. It’s the rules that serious athletes live by and the means through which amateur athletes are able to pass into the realms of the pro. But actually getting there, stepping up your training, requires more than simply doing more reps in the gym. You’ll have to find more time in your week’s schedule to train, and more energy to pull off the extra amount of training. You’ll need self-determination and grit, and resilience to injury.


Even if you have all of these factors, there’s still the question of how exactly one ought to step up their training. If you’re a soccer player, for instance, with two team training sessions per week, you have the choice of solo training with a ball, fitness training, weights training, reactions training, and an array of more specialist training methods depending on how pro you’re looking to go. It can sometimes be a little daunting to choose between all the methods of extra training on your own, but for nearly all sports, heading out on extra fitness-enhancing runs, cycles, swims or rows is a good place to start.


Eat Well


The other key pillar of an athlete’s physical prowess is eating well. You won’t be able to properly improve your performance in the sport to a sustainable degree without also focussing more explicitly on your diet and the food that you put into your body to fuel cardio exercise routines and to help muscles grow larger and stronger after being worked in the gym. Dietician’s advice is worth consulting either in person or online as there’s little point in changing your diet without the sports science to adequately back up your decisions.


In general terms though, an increase in your training should coincide with an increase in carbohydrate consumption to give you the right amount of energy not to burn out. Protein in the form of vegetables, meat, and dairy, or in protein shakes, is broken down into amino acids that help repair torn muscle tissue which is a crucial part of growing larger, stronger and better-performing muscles. Above these two important building blocks, getting the right amount of vitamins and minerals in your system through fruit, vegetables, nuts, beans, and pulses will all bolster your immune system, making you more healthy in general.


Drop Bad Habits


You can do all the best training the eating in the world, but if you maintain bad and unhealthy habits, you will never perform at your peak in your chosen sport. One of the biggest detriments to sporting performance is harmful habitual drug use; smoking, for example, does damage to the lungs, which are the major organ through which aerobic and anaerobic exercise takes place. Any sport that gets you out of breath, therefore, is hampered by smoking regularly, so it might be a good time to consider quitting the cigarettes in favor of your ambitious planned sports improvement.


There are other drug habits too which can be considered bad not only in sports but your general day-to-day life. They’re often habitual and can go ever so slightly unnoticed, but if you have an alcohol or drug problem, it is almost certainly holding you back in some way from achieving your sporting dreams as well as functioning well in life. There are centers of alternative behavioral care that are designed to help people through their drug problems to a place where they can start building up to their potential. Be honest with yourself about your bad habits as they can sometimes be hidden in plain sight.


Find Better Coaches


Brutal yet necessary if you’ve plateaued in performance with the same coach, the option should always be there for you to move on as an athlete to a new set of training principles if you wish to keep on the up and up. Some sports performers will not have a personal coach as they’ll not be operating on such a level, but in this case, the same principle should apply to your self-coaching. Give your whole training philosophy the once-over with a fine-toothed comb to tease out any poor areas, bringing in new training methods in their place that you’ve found on the internet.


As well as replacing coaches and replacing your training philosophy with a new one, there’s a mentality to achieving peak performance that often goes understated but is, in fact, a large and significant part of an athlete’s upward trajectory. Your mentality as a high-performance athlete needs to be positive, determined, and willing to push your limits whenever you train. Most elite athletes will quote mentality and mental fortitude as one of the key pillars of their success, so ensure that you’re concentrating on your own in order to improve your sports performance.


Take Adequate Downtime


The route to sporting success is not as simple as training as much as possible until you make significant improvements. Alongside any intense and well-orchestrated training regime should run an equally important but oft-overlooked necessary downtime. This time should include everything from taking long post-workout warm-downs and baths or showers to the sort of indulgent self-care that takes place on at the couch in the evenings in front of your favorite TV show.


Never run the risk of burning the candle at both ends and burning yourself out with the intensity of your regime. Instead, make sure that there’s a balance to the training and the progress you’re planning on achieving. The king of all downtime is the time you spend sleeping. If you are a serious athlete looking to break new barriers of performance, you should have a sleep schedule and routine that guarantees your body all the time it needs to rest, repair and replenish in between training sessions.


Never Stop Enjoying It


A small last note but one that would seem fairly important after the list of self-discipline requiring steps above - ensure that your performance improvement in your chosen sport or activity is making you happy and healthy, and is helping you have fun! There is absolutely no point in becoming a better athlete if you are miserable during the training sessions or too burned out to hang out with friends on the weekend or perform at work to the point at which you’re raising eyebrows.


It is in this sense that you should know your limits and never overtake yourself with a training regime, a dietary plan, or a mentality that forces you to act and behave in ways that are no longer fulfilling or enjoyable. Improving your sports performance should always be an enjoyable and highly-motivated occurrence. In any case, if you begin to stop enjoying the training, the improvements will likely die off too. So much in sport is about the mentality that you should value your happiness and wellbeing above all else in your quest for optimal sports performance.


Whether it’s on the track and field circuit, on the sports field, in the pool, the gym, or the squash court, your chosen athletic ability will always have room for improved performance. Use the pointers outlined above to hone your skills in the direction of optimized performance so you can achieve your potential and become the athlete who’s lain dormant inside for so long.

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Topics: Guest Post

5 Ways to Build a Resilient Body and Reduce Risk of Injury

Posted by Carol Trehearn

Apr 12, 2018 4:21:46 PM

Whether playing as a hobby or professionally, choosing to play a sport has many benefits. To mention a few, it can be a lot of fun, you’re able to remain physically active, and it may also be a way to get rid of stress. As you probably know, however, when you play sports you stand the risk of getting injured. As well as being physically painful, injuries can set you back, and the recovery process can be long and tedious. You should know that there are things you can do to help prevent injury while playing sports. Some of them include practicing positive habits and being a little more careful before, during and after playing. This article will explore five ways in particular that you can build a resilient body and reduce the risk of injury if you happen to play sports often.

Warm up Before Playing

Before beginning any intense physical activity, you should consider warming up first. If you’re wondering why you need to do this, it’s because warming before playing a sport or exercising can enhance your performance and prevent illness. Studies show that acute muscle tears are more likely to occur when the muscles are cold and haven’t been warmed up. Warming up before engaging in intense physical activity can also have positive effects on the heart. It is, therefore, recommended that you take at least 10-20 minutes to warm up before you start your activity. Some suggestions for the type of warm ups that you can do include marching on the spot for three minutes, 60 heel digs in 60 seconds, 30 knee lifts in 30 seconds, two sets of shoulder rolls, knee bends, as well as cardio exercises. By doing these things before you work out, you should find your body is more prepared for the activity ahead and your likeliness of injury may also reduce.

Avoid Playing When Ill

One of the things you should avoid if you want to reduce the risk of injuries is playing sports when you aren’t feeling too well. In as much as staying active and getting regular exercise is important, overdoing it could have damaging effects on your body. On days like this, you may find that you aren’t functioning well and perhaps your coordination is off key. This could result in you losing balance or losing focus and as a result, injuring yourself. For this reason, you should consider taking time off and getting adequate rest when you feel physically, mentally, or emotionally off. It is okay to take a day or two off, especially if it means that you’ll prevent an injury from occurring.

Eat the Right Foods

The healthier that your diet is, the more likely you are to build a stronger body. In as much as exercise is important, what you eat is equally important as well. For this reason, if you want to reduce the risk of injury, then you should assess your diet and ensure that you’re taking in the right foods. Some things that you can consider eating on a daily basis include healthy carbs, fiber-rich foods, vegetables and fruit that are rich in vitamin C, omega-3 fatty acids, glucosamine, creatine, and zinc-rich foods just to mention a few. Additionally, protein powder is an effective way of sustaining lean muscles which could in turn help reduce the risk of muscle injury. You should, however, ensure you do your research by looking at platforms such as WhatProtein which can give you information on protein powders as well as what to look out for before buying certain brands. Some tips include avoiding ones that contain excess amounts of artificial sweeteners, sucrose, glucose, brown sugar, gum or soy as such ingredients can mess with your metabolism and can also be highly acidic.

Follow the Rules

Not everyone is good at following the rules and many people like to create their own. However, this isn’t always the best idea when you happen to be playing sports. Rules are usually put in place for a reason and majority of the time, it’s to prevent injury or harm from coming to those participating. This means that not following the rules of the game could result in you getting mildly or dramatically hurt. In addition to following the rules, you should also learn to wear the gear given to you. This could mean wearing a helmet, shoulder and knee pads, or gloves to ensure you’re protected from sudden falls or harmful physical impact.

Know Your Limit

It is important that if you want to prevent sport-related injuries that you learn to listen to your body. This means knowing when you’re become extremely exhausted, when your body begins to feel stressed, as well as when you’re feeling unusual pain or strains. Ignoring such things could mean you’re pushing yourself beyond your limit and that your body ends up getting injured. Additionally, you should try and take regular breaks and give your body time to rest when working out or playing sports. It is said that mild and short-lived muscle aches can be a sign of good pain. However, on the other hand, pain that occurs in your joints isn’t normal and could be a sign that you should reduce the strain you’re putting on your body.  If you happen to be learning a new sport, you should try not to push yourself too hard and give your bones, joints, and muscles time to gradually adjust.

Being precautious doesn’t guarantee that you won’t injure yourself while playing a sport, however, it can at least reduce the chances. As mentioned above, you should learn not to push yourself beyond your limit, stick to a balanced diet, as well as be cautious when engaging in intense activities. You only get one body so ensuring you take care of it is key. Not every injury is easy to recover one, and some could result in you being unable to play the sports you love again. As they say, ‘prevention is better than cure’, so you should try your best to avoid injuries at all costs.

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Topics: Guest Post

What's the Career Outlook for Dietitians and Nutritionists?

Posted by Carol Trehearn

Apr 2, 2018 9:15:36 PM

There is no doubt that good nutrition is key to leading a healthy lifestyle. A career as a dietitian or a nutritionist involves guiding people in making the right diet choices to achieve their short-term and long-term health goals. If playing an integral role in helping someone prevent and treat diseases like diabetes and heart issues excites you, this might be a viable career path to consider. Let’s take a closer look at what the life of a nutritionist or dietician looks like and at what the future looks like for the profession.

Where are They Employed?

From hospitals to nursing homes and government agencies, opportunities to work as a dietician or a nutritionist are available in many industries and areas. This is an ideal career path for those seeking flexibility as this role can be applied in a wide range of settings and capacities.

Dieticians and nutritionists can be found in schools, clinics, community centers and non-profit organizations, to name a few typical work settings. Sporting organizations and large corporations also employ dietitians and nutritionists to manage programs for their athletes and staff. One exciting aspect of this career is the wide range of settings in which one can work. If you try one setting and find that you don’t enjoy it, perhaps another setting would prove to be a better fit.

What Do They Do?

In their role, nutritionists are in charge of advising individuals on healthy eating habits and activities. In many ways, they are considered educators as much of what they do is teach their clients what types of food they should eat, what ideal quantities are and how this will facilitate their long-term health and wellness. Naturally, compensation is an important factor to consider when exploring career opportunities. As of May 2016, the average annual median salary was just under $60,000 as reported by Statistics.

What Does the Future Look Like?

Compared to other jobs, the growth prospects for this field look very promising. Jobs are expected grow by 15% through 2026. With the aging of the baby boomer population, growth projections for this career choice are booming as well. This aging population is driving a growth in the need for senior and assisted living facilities.

Depending on their size and whether they are associated with a healthcare system, these facilities often employ several nutritionists and dieticians for their residents. Improving their quality of life as they age is a key goal of these facilities and nutritionists and dieticians are essential to accomplishing that goal.

How Can I Become One?

The most straight forward route to becoming a dietician or nutritionist is by obtaining a bachelor’s degree in nutrition. Most educational programs require supervised training to graduate, offering first-hand experience opportunities prior to entering the workforce. This supervised training is usually accomplished by attaining some type of internship. Do some research into the requirements of your state to determine licensing expectations.

With promises of growth over the coming years, a career as a dietician or nutritionist is a stable career with good pay and a rewarding day-to-day experience. It is an ideal career for those looking to help others while monetizing their passion for nutrition and a healthy lifestyle.

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Topics: Guest Post

Straightforward Ways to Build Muscle Naturally

Posted by Carol Trehearn

Apr 1, 2018 6:04:18 PM

When people go to the gym, it isn’t always about doing aerobics and the running machine. Some people like to go and add some definition to their bodies by building muscle mass. In fact, you have probably seen them there working out and lifting weights. However, if you have a high metabolism, then trying to build muscle can be difficult. To help you get that body you want, here are some tips.

Keep the Training Short

You don’t need to be spending hours in the gym every day to build up your muscles. In fact, it is better to be doing high-intensity routines that last no longer than an hour. That can dramatically increase your metabolism and help you to burn calories well after you finish exercising. It means cutting down on the talking with other gym members and concentrating on the workout.

Eat Well, Eat Regularly

For someone that has a high metabolism, eating is usually trying to keep up with your body’s desire to burn it. It means that if you aren’t getting enough calories in, you won’t be making any muscle mass. The best thing to do in your situation is to stick to having five or six calorie-dense meals a day about two or three hours apart. That way, your body is always getting enough fuel, so you can start to build some muscle. It is important that you stick to this routine, however, or you might start going backward.

Take Time to Rest

If you are one of those people that is always on the go, fidgeting and running around, then you must learn to stop and rest. All of that additional movement will just be wasting your energy; you need to conserve it for your muscles instead. The best time to rest is straight after a workout because your metabolism is burning a lot during those hours afterward.

Focus on Progression

Although you want your workouts to be under an hour, you want to keep progressing while you do it. Some people decide to just add more to their workout until they are up to two hours or more. You don’t need to do that, all you need is to change the progression within your existing regime. You can include adding more reps or perhaps increasing the weight instead. You can also go for deadlift variations to try and work different areas of the body.

There is No Need for Supplements

To gain weight and build muscle, you don’t need to worry about supplements. In fact, these are just additions to your diet, they won’t help you to build muscle. If you are struggling to eat enough, then you can use a protein powder, though you still need proper food as well.

Although you might think that you cannot gain weight, it is possible if you do things in the right way. You just need to put more calories in then you are burning, and you will start to build muscle.

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Topics: Guest Post

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