Fitness and Nutrition Myths you need to Ignore.

*Collaborative Content* As summer approaches, you might be thinking about getting ‘summer ready’ ready to bare all on the beach after two years of lockdowns. Summer can be a great way to kick-start your fitness routine, ready to develop some healthier habits that will last you year-round.

But you won’t be the only one thinking about your fitness routine right now. It can be hard to escape the fitness and nutrition chatter. It’s all over your social media feeds and probably spoken a lot amongst your friends too. With so much information flying around, how can you tell what’s true and what’s not? 

Here are some fitness myths you need to ignore, so you can focus on getting in shape in a healthy and informed way.

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You need to cut out carbs to lose weight

Thanks to popular diet fads, a lot of people believe that you need to cut out carbs in order to lose weight. But this isn’t true. Losing weight is all about having a calorie deficit where your body burns more calories than it consumes each day - meaning your body turns to its fat stores for energy. A calorie deficit doesn’t have to be achieved by cutting out food groups, it’s much better to have a balance.

Using weights will make you bulky

Weight training is often associated with men, which has led to the myth that using weights in your workouts will make you bulky. This isn’t true. While cardio-based exercises are great for getting your heart going, they don’t have to be your only form of exercise. Weight training can help you burn calories, get stronger and tone your muscles for a leaner shape. Try some strength training for beginners to help you experience the benefits of weight training.

Diet programmes are the only way to lose weight

Popular diet programmes based on points or similar systems are favoured by many because they are easy. There are rules to follow, and the weight starts to come down. But do these programmes really teach you healthy habits for life? A lot of people struggle to keep up the weight loss once they reach their target weight because they don’t know what they should be doing afterwards.

Doing your research into healthier eating will help you see that it’s easier than you think to go it alone. From how to use steelsupplements.com supplements to how to make balanced meals, doing your research into losing weight in a sustainable, healthy way will pay off. If you are going to use a programme, look for one that focuses on healthy habits for life, and not just for the summer.

Gaining weight is a sign it’s not working

Weight fluctuates daily, and once you get to know that, your approach to your weight can change. Weighing more frequently can show you how your weight changes, showing you the importance of trusting the process. 

Your weight isn’t the only sign of progress. Your fitness levels, measurements and how you look and feel in clothes can all show your progress away from the scale. Track your progress to help you feel more confident about your results. If you really feel that something isn’t working, then look at some of the ways you might be holding yourself back.

With the right approach to your health and fitness, you can develop some better habits that will change your outlook for good. Always do your research to dispel the myths and don’t let negative influences stop you from reaching your goals.

10 Reasons why your Workouts may be Less than Stellar

{Collaborative Content} While the gyms will have seen an influx in new attendees around the new year, now that the warmer weather and longer days are arriving in the UK, more people will be looking to get outdoor and active to improve their fitness levels, lose weight or mix things up a little bit.

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However, whether you are new to working out or you have plateaued and need an added boost, there might be some factors affecting you that you haven't noticed before.

Exercise isn't a limited genre, and there is so much you can do, change or modify when exercising to help you push through and get the results you are looking for. If you want to figure out exactly where you are going wrong when working out, read on!

You Aren't Pushing Yourself Enough.

You can't expect to see results if you're not going yourself. If you're not pushing yourself enough during your workouts, you will never see the results you want. If you don't push yourself, your body won't have any reason to change and will eventually plateau.

You need to find a challenging workout routine for you, even if it starts off easy. Make sure that the next time is more complicated each time you work out. If it's hard for you to do 1 set of 10 push-ups, try two sets of 10 or 3 sets of 5 for a few weeks before increasing again. This will help your muscles get stronger with time and allow you to push yourself more every week as well.

You Don't Change Your Workouts.

If you don't change your workouts, it's more likely that you will plateau. If you work out the same way and repeatedly use the same exercises, your body will get used to them, and they won't be as effective. You need to be switching up your workouts to keep them fresh and avoid becoming bored.

You Haven't Changed Your Diet.

While we should always try to eat healthily, it is equally essential that your diet is tailored to your fitness goals.

If you are struggling with weight loss or building muscle, your diet needs to be different from someone who has a high metabolism and is trying to lose weight. This also depends on your exercise routine; if you are doing more cardio than weight training, your diet will need to be different.

A balanced diet with whole foods can help you burn fat, build muscle and feel energised during your workouts. It's also important to get enough protein to keep muscle mass when losing weight. The best way to monitor this is by tracking what you eat through an app like My Fitness Pal or Cronometer, which includes calorie counting and macro-nutrients.

You Focus Too Much On One Area

Many people who are new to working out start by focusing on a single body area, such as their chest or arms. The problem with this is that it limits your workouts, and you get bored quickly.

Instead, you should focus on more than one part of your body to get results faster. This is because our bodies have different muscle groups, which all need to be worked out to maintain balance and symmetry throughout your entire body. Focusing on a single muscle group will only keep it firm while neglecting the other parts of your body that need work too.

For example, if you're working out your upper arms and chest muscles, you should also focus on strengthening your back, shoulders and stomach muscles. That way, you'll notice that you're stronger in all areas of your body and not just one.

You Aren't Getting Enough Sleep.

Just like not getting enough sleep can affect your mental health, it can also be detrimental to your workout routine. If you are trying to build muscle and don't get enough sleep, the hormones that help with muscle growth will not be released at their proper times. This means that you need to ensure that you are getting at least 8 hours of sleep every night.

If you want to see an improvement in your workouts, make sure that you are getting a decent amount of sleep each night.

You Are Wearing The Wrong Clothing

If you're not comfortable in your clothing, it doesn't matter how much you like the outfit or how much money you spent on it. You'll be less likely to exercise or go through with a workout if you feel constricted and uncomfortable in your clothes. Wearing too-tight clothes or having to be pulled up at the waistband after walking around for 10 minutes will get old quickly. And wearing clothes that are too loose can cause chafing and skin irritation, making working out less than enjoyable.

Appropriate workout clothes such as specially designed sports tights are essential. If you wear too long clothes and cover your feet, they could get caught when jumping over something and lead to injury. If your shirt is too long and protects your hands when reaching for something overhead, it will also get seen on objects. As well as being more comfortable, it may seem like common sense but wear clothing that fits the activity! There are different types of fabric for other activities: cotton for summer days and moisture-wicking material for winter days.

You Aren't Consistent.

One of the most important things to remember when working out is to be consistent. If you are trying to work out every day and then miss a few days in a row, your body will feel frustrated with you. It's like when you try and drink water every day for 30 days straight and then take a week off. Your body will feel dehydrated because it isn't getting the hydration it needs. The same goes for exercise.

Your body needs time to adjust, so if you take time off from working out, don't set unrealistic expectations for yourself by thinking that your workouts will be stellar after just one day back.

You Are Dehydrated

There are several reasons you might not see the results in your workouts like you once did. One big reason is that you could be dehydrated, which leads to fatigue, headaches and many other issues. When you work out, your body needs water to flush lactic acid and other byproducts from muscles. Your workouts may feel incredibly lacklustre when this is the case.

If you want to see better workout results, make sure that you drink more water throughout the day, even if it's just one more glass than your usual intake. You can also add electrolytes or another type of sports drink to ensure that your body gets what it needs for high-quality workouts.

You Aren't Allowing your Body To Rest.

Just as too much of a good thing is a bad thing, so not giving the body enough time to rest can be just as detrimental. It's important to mix up your routine with some days to rest to give your muscles the chance to heal and recover.

If you are constantly pushing their body, including exercising every day and not allowing for downtime, this can lead to injury. Your muscles need time to repair themselves, and if they are constantly being put through strenuous activity, they won't be able to do that.

Additionally, you may lose energy when you don't allow yourself to rest. Our bodies were designed to function in cycles of activity and rest, so it's important to respect that cycle and take the time required to recover.

You Haven't Defined your Goals.

If you're not sure about your goals for the workout, it's going to be challenging to know whether or not you're making progress.

If your goal is weight loss, but you're not tracking your weight, how do you know if you're making any progress? You need to measure your goals so that you know when to stop. If your goal is to tone up and build muscle, then it's vital that you track those muscles and don't just rely on a scale. Tracking the way you look in a mirror is one way you can measure muscle growth and fat loss.

How to Have the Perfect Start to a Day

At what point during the day do you usually know whether it’s going to be a good one or a bad one? For most people, it’s somewhere mid-morning that you need that little 'pick me up', a little spring in your step some might say. Some may need a caffeine boost, herbal tea, or similar with the most potent effects to keep you focused and enable you to crack on with the day ahead. It’s at that point then they’re fully alert, but also by that point, the day has pretty much been decided for them. But it doesn’t have to be that way. There are things you can do that’ll ensure that the day goes in your favour, at least more often than not. 

How? By having the perfect start to the day. If you can have that, then it’ll take something pretty special to put you on a more negative path! In this blog, we’re going to take a look at some useful things you can -- and should -- incorporate into your morning to ensure you have a day that ticks all the right boxes.

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Rest Well

You won’t be a happy camper when you wake up if you haven’t slept well. Indeed, if there’s one thing that’s likely to ruin your day, it’s a night of tossing and turning. While it’s normal to have the odd sleepless night, if it’s becoming a regular occurrence, then there’s probably something that you’re doing wrong. Are you drinking caffeine too late in the day? Or are you staring at your screen before you fall asleep? If you have the “I’m always tired” feeling, then something’s not quite right, and it’ll be worth exploring what the cause is.

Wake Up Gently

Picture this: you’re having the perfect night’s sleep. And then, from nowhere, you’re jolted from your slumber, and you’re plunged into waking life. That’s the experience that people who use a basic alarm clock have every night. A honking alarm from your smartphone will wake you up, sure, but it won’t be very pleasant. So why not look at using a different type of alarm? There are plenty available. There are some you can download on your smartphone, which wakes you up gently. Another option is to invest in an alarm clock that simulates the sunrise. This will have you waking up feeling refreshed and energised. Believe us when we say it’s one of the best investments you can make for your bedroom!

Leave the Phone to One Side

How you begin the day will play a big factor in the overall feel of the rest of the day. Be honest: do you look at your smartphone the second that you wake up? It’s probably fine to do so if you’re staring at a photo of your loved ones to remind you of all the goodness you have in your life. But if you’re doing what most other people are doing, and scrolling through social media or reading the news, then there’s probably a better way to start the day. Who needs to hear all the bad news the first moment that they wake up? Plus, you’ll have plenty of screen time throughout the day. Give yourself at least a little bit of time!

A Quick Run

We understand that going for a run first thing in the morning is most people’s idea of hell. But it’s worth thinking about why people do it. While you might not enjoy the experience while you’re doing it, it can bring you benefits that last all day. For one thing, it can be amazing for waking up your brain and body. Plus, it’ll put you in a good mood. You don’t need to run a marathon. Even a quick 10 - 20 minute run around the block will do the trick. 

Cold Showers

And if you really want to maximise the goodness of the run that you’ve taken, then consider topping it off with a cold shower. Again, this can sound awful. And, in truth, it often is awful. But only while you’re doing it. As soon as you get out of the shower, you’ll feel energised and alert. Your body will be tingling all over. It’s a very simple thing you can do to feel absolutely amazing. All you need to do is have a few seconds of bravery when you’re first trying to get in. 

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The Perfect Coffee

Is there any prospect more inviting than that of the morning coffee? For most people, it’s an essential part of the morning routine, one that they wouldn’t give up for the world. Given the importance of coffee in so many peoples’ lives, it’s odd that some people are still drinking instant coffee. That can be good on occasion, but it won’t do if you’re trying to have the perfect start to the day. For that, you’ll need coffee beans and a coffee grinder; you can check out this post to find an affordable option. No one ever regrets investing in their home coffee setup. After all, it’ll allow you to have gourmet coffee without having to travel to a cafe. Combine that coffee with a healthy and nutritious breakfast, and you’ll be getting the day off to a perfect start. 

A Moment For Yourself

Finally, be sure to take some moments for yourself. Mornings can be a little chaotic and often feel like we’re just rushing around, so we can get to the office in time. But if you do that, then you’ll have very little time for yourself throughout the day. The next hours will be your employers’ time, after all. Even if it’s just taking some time to meditate, read, complete a puzzle, or anything else, you deserve it. 

Conclusion 

And there we have it! Some of the tips are easier than others (we think some of you may struggle with cold showers), but if you can power through and do them all, you’ll notice a big improvement in your life. If you find it difficult to commit to doing all of the tips above every morning, then just try it for a week or two. By that point, you’ll be likely to have seen how much better your life is -- and you’ll be happy to make it a permanent fixture. 

Maintaining your Own Health as a Busy Parent

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When you have children, they generally become your priority. You’ll do everything within your means to give them the best quality of life and the greatest happiness possible. You put their health, happiness and wellbeing first. This is completely understandable. But you do need to remember to look after yourself too. Maintaining your own health should be one of your priorities anyway, but you should also consider that you need to be in good shape to care for your kid too. Here are just a few ways to fit in caring for your health in spite of your busy and hectic schedule.

Maintain Your Routine Health Checkups

We should all attend routine health checkups and it’s important that you make sure that you attend any recommended appointments with healthcare professionals. Way too many parents take a look at their hectic calendars and decide they simply don’t have time for these appointments. Some forget them entirely. Others will have all intentions of going, only for something else to come up last minute and cancel. But you do need these opportunities for a healthcare professional to survey your general health, identify any symptoms or warning signs of problems and offer routes to resolve your health if you need them. Some examples of check ups you need to attend include visiting your dentist once every six months, your optician once every two years and cervical screening every three years (if you’re aged between 25 and 49) or every five years (if you’re aged 50 to 64). If you don’t have time for certain checks, there are at home health tests that you may want to see if your doctor recommends.

Provide Yourself With a Good Diet

Many parents are guilty of making their kids nice, healthy and balanced meals, then not doing the same for themselves. Perhaps you cook your kids meals and just eat their leftovers or pick at the ingredients while you’re cooking. You might make a nice, healthy meal for your kids, then turn to takeaways, ready meals and other convenience options for yourself. It’s essential that you hit your calorie count and avoid nutritionally void foods that contain high levels of saturated fats, salts and sugars. Start making portions that are big enough for you to have some of the healthy foods you’re providing your child with, or meal plan and create healthy meals that are for yourself and better suited to your tastes. Meal prepping can help with this, allowing you to chop vegetables, marinate foods and generally largely prepare meals for the week in advance. This can make eating well between the school run, commuting, dropping kids to hobbies and more a lot easier and more achievable.

Exercise

It’s recommended that the average adult gets one hundred and fifty minutes of moderate aerobic exercise a week. Are you hitting this goal? If not, you need to incorporate some exercise into your routine. Try at-home workouts that you can engage with while your kids are home or that take less time to commute to.

These are just a few suggestions, but each can really help you to lead a healthier and happier lifestyle. Give them a go and work them into your routine!

How to Create More Quality Bonding Time with Your Child.

{Collaborative Content} Creating quality bonding opportunities with your child is something that can sometimes seem difficult. After all, we’re all busy and it can seem like there aren’t enough hours in the day. But if you're looking to make the most of the time you do have with your child, we’re going to talk about some ways to do that and to create more of that bonding time with your child. So read on and find out more.

Create Better Morning and Evening Routines

If you want more time with your kids as a parent, the routines you have in place will definitely make that possible, as long as they’re the right routines. You should make sure that you’re getting to bed earlier and waking up earlier so that you’re not rushing in the morning. That way, you’ll have time to sit down and eat breakfast together and start the day properly as a family.

Reduce Tech Time

Reducing the amount of time your family spends focused on tech and gadgets will definitely have a big impact on how much quality time you have together. Try to spend less time on tech because when you’re focused on those things, you’re probably not focusing so much on each other. It’s a relatively easy way for you to create more time to spend together as a family.

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Teach Them Something New

Teaching your kids something new can be a great way for you to bond with them. Sharing knowledge is an important part of the parent-child relationship, and it can be the perfect way for you to connect and share an interest moving forward. And it can cover just about anything; you can help them learn how to skateboard or teach them to paint or share your passion for the great outdoors.

Create Themed Family Nights

Having themed nights throughout the week that you can spend doing fun things together is definitely a good idea. It could be something as simple as a board game night. Rather than doing your own thing or just watching TV, come together and spend time as a family doing something fun. There are no limits to what kinds of themes you can use too.

Cook and Bake Together

Cooking and baking can be fun to do together with your kids when they’re old enough to do that. So make sure that you give it a try. It’s a good way to teach your child a skill and have them interact with all different kinds of foods, while also having some fun together as a family. If it’s something you’ve never really done before, give it a try and see how it goes.

Quality bonding time with your kids is absolutely essential and something you should be careful not to overlook if you want to develop a deep connection with your children as they get older. Be sure to make the most of the ideas above if you want to create more of those bonding opportunities.

How Women can Create the Ultimate Wardrobe.

{Collaborative Content} A well-rounded wardrobe is a key to looking and feeling your best. It can be difficult, however, to know where to start when putting together a wardrobe that suits your unique style. This blog post will outline some tips for creating the ultimate wardrobe for women. It will discuss everything from the basics you need to build your wardrobe around to how to create versatile outfits that can take you from day tonight. By following these tips, you'll be able to put together a stylish and cohesive wardrobe that will make you look and feel amazing!

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1) Start With The Basics

When putting together your wardrobe, it's essential to start with the basics. These are pieces that you'll wear on a daily basis, and that will form the foundation of your outfits. Some essential items every woman should have in her wardrobe include:

- A good pair of jeans

- A black dress or skirt

- A white blouse

- A cardigan or sweater

- Trousers/pants in a neutral colour

- Shoes in a versatile style (e.g. pumps, flats, heels)

- Basic jewellery (e.g. necklace, earrings, bracelet)

By starting with these key pieces, you'll be able to create many different outfits by mixing and matching them with other items in your wardrobe.

2) Think About Your Jewelry And Accessories

Another critical aspect of putting together a fantastic wardrobe is thinking about your jewellery and accessories. These can help add personality to any outfit and can also be a great way to change up your look from day tonight. Some pieces you may want to consider adding to your collection include:

- A good quality watch

- Statement necklaces

- Earrings in a variety of styles

- Some dress rings

- A belt to accentuate your waistline

- A handbag that matches your outfit and personality

- Sunglasses for summer days or nights out

By choosing accessories that reflect your personal style, you'll be able to create outfits that feel truly unique to you.

3) Think About The Occasions You'll Wear Your Outfits

One of the best things about putting together a versatile wardrobe is that you can wear your outfits for many different occasions. When choosing pieces to add to your wardrobe, think about the events you'll likely need them for. For example, if you often attend formal events, then you'll want to have a few dresses and skirts in your collection. If you're always running around town, then jeans and pants in a variety of colours will be key. By considering the occasions you'll wear your outfits, you'll be able to choose pieces that are truly versatile and will save you time when getting dressed each morning.

4) Invest In Quality Over Quantity

When building your wardrobe, it's essential to invest in quality over quantity. This doesn't mean you need to spend a fortune on every piece, but that you should think about the long-term when making your purchases. Consider how often you'll wear each item and whether it will stand the test of time. Investing in high-quality pieces that you'll love for years to come is one of the best ways to create a fantastic wardrobe.

By following these tips, you'll be well on your way to creating the ultimate wardrobe for yourself. Just remember to start with the basics, add in some versatile accessories, and invest in quality pieces that will last. With a little effort, you'll soon have a wardrobe that reflects your unique style and that you can feel confident in.

Tips to Renovate your Garden without Losing its Magic.

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{Collaborative Content} A winning garden should not be beaten by drastic changes in weather, nor should it prevent us from enjoying our gardens outdoors while our plants slumber waiting for spring to bloom. Feeling hopeless and loving your garden as much as you used to when they used to catch more rays? Here are some tips to win back your winning garden.

Comfortable Seating

As this is a space where you will naturally want to rest and spend your down-time during the spring and summer months, you are probably going to want some sort of seating which is as comfortable for you as possible. For instance, you may want a seat with a back to lean against or cushions to sit on that you can access easily within the garden itself. 

Something else you can do in order to maximise the comfort of your outdoor space is to place shrubs or hedging behind where you will be sitting. It might be useful to think about what times of day you are likely to want to be in the space, and where the sun is at those times – especially if you prefer shady spots, or if you want to opt for greeting the morning sun as it rises.

Have A Garden Plan

Winter is the perfect time to evaluate the layout and design of your garden. Once deciduous trees and shrubs shed their leaves (with the exception of beech trees and a few others that hold on to their foliage until early spring) you will be able to observe the framework of your garden more easily. These plants don’t have to be tall; even waist-high shrubs will help define your garden space and serve as a backdrop for your herbaceous plants. In your new garden plan, you might also want to consider enlarging your planting beds in order to reduce mowing time and create a more water-wise landscape. Once established and set up, you will find that some crops require fewer resources, like water or fertilizer, in order to survive long-term. 

Growing Larger Plants

We all know the formula: trees absorb carbon dioxide and release oxygen, reduce ozone levels and erosion, and provide habitats for birds and other wildlife. The list of their benefits is infinite but, aside from these, they are easy investments to help spruce up your garden since their beauty affects light and shadow, offering varied leaf shape and colour, and providing another layer of interest to give your garden a sense of longevity.

If you need a dedicated expert who can advise you on how to care for and meet the daily needs of your trees. Even though the average person with a search engine at their disposal might be able to perform the necessary care to maintain a large tree, over time things can get a little more complicated. This is where contacting a Tree Surgeon can help. So instead of sowing from scratch, invest in a mature plant or tree to take the pressure off!