5 Things To Consider When Taking Supplements

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Supplements exist to assist your healthy lifestyle and make sure you can live in comfort. It might be a case of easing the symptoms of a disorder, or simply making sure you’re equipped with the right necessities for your body. In any case, they can be very beneficial in the right circumstances. If you don’t know what you’re doing with them, though, they can be just as dangerous.

Do You Need Them?

Before you start taking supplements, you need to really decide if they are for you. If it’s an illness that could easily be made manageable with a better style of living, then maybe you should reconsider. Start going outside and exercising while eating healthily, and you may find that the symptoms go away automatically. I’m not saying that you shouldn’t take supplements, but make sure they’re a necessity first.

Taking The Right Amount

Just because these are supplements and not medicines, it doesn’t mean you can afford to take them any less seriously. When we’re prescribed medication, we’re very diligent in making sure we don’t take more than the recommended amount. That can change when it comes to supplements. Sure, with the right dose, your supplement could help to prevent the spread of bad bacteria. Take too much, though, and the effects could be damaging rather than beneficial

Side Effects

Just like with any sort of medication, side effects are a consideration that you need to think about. No-one can make any guarantees that you’ll be free of side effects when taking supplements but study them properly in advance. Make sure you know what to look out for, and talk to your doctor to ensure that they will be suitable for you. If there are any particularly bad potential side effects, this is especially important.

They Won’t Solve Everything

In an ideal world, we’d all use supplements as a replacement for medication. Putting natural ingredients in our body is always a better alternative when possible. Unfortunately, it isn’t always an option. This is another area where talking to a medical professional is the best case. Tell them about the supplements you’ve found, and see what they suggest. They’ll be able to tell you whether they are appropriate for your condition or not.

Don’t Become Reliant

When you get to a point, it’s easy to become reliant on supplements. You could go by for months taking it when you really don’t need to. Again, this all comes back to the amount that you’re taking. With the wrong amounts, it can be very detrimental to your health. At some point, you need to stop and think about how many supplements you are taking. Do you still need to take them, or have the original symptoms subsided? Make sure you don’t fall into a pattern of reliance.

 

Remember: In the right circumstances, supplements can be exactly what you need to improve your health. You must make sure that you need them before you take them, though, instead of making your health even worse!

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Cracking The Bikini Body Secret

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Summer is fast approaching. That means one thing. Bikini time! If this fills you with dread, fear not. Taking action now can help you to become bikini ready in time for those long, hot days of summer.

My birthday photo shoot in Pinones, Puerto Rico

CONFIDENCE

Before I get into diet and exercise, let's talk about confidence. This is the most important factor.  It’s ok to be you. Own it. Love yourself and don't let others approval define who you are. It doesn't matter what size and shape you are, you can feel beautiful in your swimwear this summer.

Think about the type of suit that fits your body shape the best. Apples shapes might want to go for a v-necked one piece, while athletic types might favour a tankini. Not everyone is suited to a two piece, so don't force yourself into one. There are so many suits out there in sizes 0-26+, so don't limit yourself this season.

Also consider the little things that can make your confidence soar. Paint your toenails and get your feet all buffed and ready. Exfoliate and moisture too so you feel good about yourself.

There are also some great suits that give you a bit of help and flatten out your lumps and bumps. If you are feeling self conscious, take a look here, to find something that can help.

If you are still not feeling summer ready, consider taking inches off with a body wrap or cosmetic laser dermatology. Whichever you choose make sure you do your homework and make the right choice for you.


DIET

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So you’ve got a great suit and some confidence but you’d still like to lose a few pounds before hitting the beach? That's ok too. You know at what weight you feel your best. You could try eating more fruit and vegetables. The increased fiber and water content of this food, fills you up for longer, making craving for bad things less likely. You could also try a whole food diet, removing anything processed like sugar and refined carbohydrates from your diet.

Homemade loaded shrimp salad (cooked in 100% Coconut Oil)

Homemade loaded shrimp salad (cooked in 100% Coconut Oil)

EXERCISE

Another way of gaining a summer body you can be proud of is to exercise. Remember though that abs are made in the kitchen and not in the gym, so make sure you exercise along with a healthy and well balanced diet.

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A very popular exercise method is HIIT or High Intensity Interval Training. This is great if you are busy and find getting to the gym a struggle. You can do HIIT workouts in your own home and without any equipment. The idea behind it is that you spend less time overall working out. You exercise in small short bursts, putting all your effort in and then rest for a short time and so on. This shocks your body into burning fat. Check out these great Youtube videos for a free lesson.

Another great exercise for getting bikini body ready is Pilates. Pilates is designed to strengthen your core muscles through resistance work. You can do a pilates workout in a kitted out studio, or in your own living room. Equipment is pretty cheap and many people say that it improves their posture and overall well being as well.

How do you plan on getting bikini ready this season??

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Trying to Stay Fit? Try These Tricks!

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By no means am I the queen of health and fitness! But like everyone else, I do take pride in my appearance and my physical well being. Getting fit is certainly one of the most important tasks that we should all be looking to achieve it. Nevertheless, I’ll be the first to admit that it isn’t always easy.

 

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Get To Work

Our lives are dominated by work, and every other aspect has to fit around that schedule. So why not try to embrace your career as a way of getting fit.

I’m not telling you to give up your office job and become a P.E teacher. What I am saying, is that you can change routines for the better. If it's possible, start cycling to work, and you’ll be amazed at the results you see. It’s cheaper, it’s easier, and it will leave you feeling fitter. Just be sure that your bike is protected. Compare cycle insurance before taking it out for a ride. After all, it’s better to be safe than sorry.

Aside from anything else, the early morning exercise will set you up nicely for the day ahead.

 

Team Up With A Friend

After finishing a day of work, gaining the motivation to exercise can be difficult. I’m all too familiar with seeing the gym lose out to a night of Netflix. However, you can beat those problems by gaining an extra incentive. Try making exercise social.

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Teaming up with a buddy is a great way to find regular support throughout your exercise plans. Meanwhile, you can also sign up for classes to meet new people too. Let’s face it, recreation time is already short enough without losing out to solo time on the treadmill. Maintain the sociability, and it’ll be like killing two birds with one stone. Furthermore, your continued support can drive each other on to gain better results than you ever thought imaginable.

 

Don’t Take A Break

I bet most of you have started a routine in the past in great style only to stop once the pattern is broken. Unfortunately, maintaining good health and fitness is a never-ending challenge. It shouldn’t overtake your life. On the other hand, falling in and out of plans isn’t healthy.

One of the most common sources of those activities ending is going on holiday. Of course, the bid for fitness shouldn’t stop you from taking those vacations. However, maintaining a sense of fitness while away will be very beneficial. It’s not just a case of staying fit at this time. More importantly, it will prevent the loss of motivation upon your return.

Besides, a morning jog through new territory can be a great way to explore the destination too.

What are some ways you try to stay fit?

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4 Ideas To Boost Your Endurance and Stamina

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Everyone wants to be as fit and healthy as possible. It is human nature to look in the mirror and think ‘I want to be fitter.' It is also human nature to want to make it happen, but not to take the necessary steps to make it possible. For those of you that are sick and tired of saying you will change, here are some basics that will transform your fitness. 

 

Make It Enjoyable

The one thing that most people complain about when it comes to exercising is the lack of enjoyment. And, to be fair, they are right because exercising can be boring. If you are just running on a treadmill for one hour a night, you are not going to stick to your goal. But, if you can’t wait to get out and to hit the gym, you are going to succeed. The trick is to take part in activities that you like. For example, if you don’t like the gym, don’t go to the gym. Instead, try going for a jog or taking up a hobby like yoga or Pilates.

 

Mix Weights And Cardio

Although your fitness centers on your cardiovascular system, you also need to concentrate on weights. Training your cardiovascular system is a good start, but it is only one area that you can improve. Lifting weights will hone your body, and that will improve your entire fitness levels. Remember that your muscles are essential to your fitness. So, the healthier they are, the healthier you will become. Alternatively, you can perform muscle-building exercises if you don’t want to lift. Sit ups and press ups are just as effective as any other exercises.

 

Quit Smoking

This is only for the smokers among you because not everyone is partial to a cigarette. But, the people that are need to stop as soon as possible. The chemicals like the tar and the smoke from the fags fill your lungs and your respiratory system. When you exercise, you need oxygen to perform at a high level. These chemicals, however, prevent your vital organs from transferring oxygen efficiently. On a basic level, they produce less and the red blood cells have less to carry to the muscles. Quitting might not be an option, so cut down instead. Smoking pipe tobacco or roll ups is a good way to cut down and wean your body off smoking full stop. 

 

Change Your Diet

Think of the food you eat as the energy your body needs to function. If you don’t have that energy when you are working out, you won’t hit your maximum fitness levels. Your diet may be making it harder to work out, so look at what you eat. Try and replace junk food with anything healthy like vegetables. Also, drink more water. Water is the fluid that will transform you into a health machine.

 

Finally, you need to rest. If you work too hard, your body won’t have time to recover or progress.

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3 Small Lifestyle Changes For A Healthier You

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The sun is finally peeking out from behind the clouds; winter is starting to pack its bags!! That can only mean it’s time to come out of hibernation! Having a healthier lifestyle doesn’t mean a complete overhaul, though. Try these three small changes for big rewards.

 

Invest In A Sun Light

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Seasonal Affective Disorder, or SAD, is now a recognized disorder that many people suffer with. It is thought that this is partially as a result of a change in how most people spend their days. In years gone by, many people were engaged in labor and jobs outside. However now, many of us work indoors. 

Sun Lights are a fantastic investment if you spend a lot of time inside, whether that be through work or another reason. As more and more versions hit the market, they also become more affordable.

SAD is an organization dedicated to supporting those with the disorder. They have some great advice for selecting the best Sun Light for you here. They are also known as SAD Lights. If you want some more information on the disorder, you can find more information here. A standard box light is a great starting point, but you can also buy ones that double-up as alarm clocks. These slowly fill the room with natural light in the morning. These are especially useful for the dark winter months.

 

Get Yourself A Little Motivation

Image from Flickr

 

Okay, we all know how important drinking water is. We’re told over and over again about it. But it is still not easy. However, help might be at hand. These motivational water bottles feature an inspiring quote on one side and a measuring chart on the back. Not just any measuring chart, though! This one features encouragements like ‘Don’t Stop’ and ‘Almost There’ to help you along the way. Plus you can pick the type of bottle top you prefer.

 

These bottles can also be used for smoothies and other cold, healthy drinks. For example, once a day you could fill the bottle with green tea instead of water. Green tea is well known for its many benefits. These range from helping improve your memory to burning fat. Adding a slice of lemon will help it retain antioxidants once it has cooled.

 

Don’t Aim To Be A Gym Bunny!

 Image from Jonathan Rolande

 

Seeing gym fanatics plastered all over our social media feeds can be both irritating and depressing. These people seem to be working out so often they must never sleep!

The trick is not to think you have to match their level of fitness. While exercising lots is great, the National Health Service recommends a minimum of 150 minutes a week. Although this sounds like a lot, it is only 30 minutes a day with two days off a week! This should be a mix of moderate aerobic and vigorous activity. Again, don’t be scared off! Moderate aerobic activities can include simple things like fast walking, bike riding or even mowing the lawn. Vigorous activity can be had through things like skipping ropes or a half an hour run. Once you get started, it will come naturally to up your hours and intensity.

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The Secrets Of Good Health

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Lots of us work hard to achieve that natural, healthy glow look. We spend hundreds on makeup and hair products to help create the illusion of vitality and youth. But naturally healthy skin and hair are signs that we have been looking after our bodies well. We know it’s a great look to have, so how can we have it naturally?

Good health doesn’t just offer us good looking skin and hair. Healthy eyes shine brightly, making them more attractive too and good health gives our immune system a boost. This can mean fewer days being ill because nobody looks good with a cold! Another sign of good health is an abundance of energy. We have focus and drive. We can leap out of bed in the morning feeling good about the world.

Good health is easy to achieve in theory, but the discipline and commitment you need to maintain it can be quite a challenge. This time of year makes it particularly tough to do because of all the parties and festive meals. However, everything in moderation is a good motto to have. Don’t deny yourself that glass of wine, just don’t do it every day and enjoy the flavor of the foods you love without filling up on them. 

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5demayo is the source of this pic

 

We all know a good diet is essential to good health. But not many of us know what goes into a good diet. Generally speaking, a variety of fruit and vegetables each day is a good start. You also need protein from lean meat or beans. Calcium is essential for good teeth and bones. Contrary to some beliefs, you need certain fats in your diet. Fats from some fish and nuts are very good for you and we all need a healthy amount of carbohydrates.

Sometimes it’s hard to get everything we need from a regular diet. Vitamins, minerals and other dietary supplements can help. You can find a wide range of options with Tiens products online to help give you an idea of what you might be lacking. We’re all different, and we all have different diets and different needs. You can always speak to a health care professional or nutritionist to give you advice about your specific requirements.

Regular physical activity is essential to good health. It keeps the circulation going and encourages our natural bodily processes. Sitting for long periods can be very detrimental to our health. We just weren’t built for it. Keep your body moving as much as you can. Even a short walk every hour or so can be beneficial and always rehydrate with plenty of water. 

The final key to good health is good quality sleep. You don’t need lots of it, but seven to eight hours every night is beneficial. The body renews itself, and the mind carefully files away all your sensory input and memories efficiently. This aids concentration, memory, and good mental health. It can also help you maintain good emotional health, as good sleep promotes calm and balance.

Cheers to staying healthy and well all year round!!

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6 Important Things You Need to Know to Strip Fat

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Do you wish you could get rid of that areas on your body that annoy you? There are some important things you need to know if you’re going to strip that fat. Read on to learn how to do it properly:

 

1. Fat is Not the Same as Weight

Fat is not the same as weight, so you need to get that out of your head if you’re going to strip it properly. It isn’t about weighing yourself and watching the number go down on the scales. It’s about watching your body get smaller, even if your weight stays the same. And that can easily happen when you’re losing fat and not weight! Losing fat makes for a leaner appearance, but losing weight might not make any difference at all.

yoga, workplace wellness, the kashonna files

2. You Need to Work Smarter

It’s all about working smarter when you want to strip fat, not harder. You need to do a mix of exercises to get it off as best as you can. HIIT, steady state cardio, lifting, and plyometrics are all brilliant exercises for getting that fat off. That means you can’t hop on the treadmill for 3 hours and think you’ve had a great workout.

 

3. Consistency is Key

You need to be consistent if you want to get rid of that fat for good. You can’t do 2 gym sessions a week and expect it to come off. You can’t get upset about the results you didn’t get with the effort that you didn’t put in! Make sure you stick to your plan to a T to get the results you want.

 

 

4. Measure Your Results Away from the Scales

Do not step on the scales when you’re trying to strip fat. As mentioned before, weight and fat are two different things, so measure yourself instead. If you’re getting smaller, you’re stripping fat. If you’re not, something needs to change for you to break out of your plateau.

 

5. Your Diet is So Important

Your diet is more important than the exercise when it comes to stripping fat. Don’t just pick up low calorie foods or ‘low fat’ foods or anything like that. Foods that are marketed as diet foods are a big no no. You want natural foods. Foods that fill you up, make you feel good and make you look great. Lots of vegetables, lean proteins and healthy fats.

Keep the carbs lower when you’re trying to strip fat, but don’t cut them out completely. You don’t want to end up having a binge! Supplements can help too like if you  buy garcinia cambogia or something else that can help.

infused water, the kashonna files

6. Water is a Must

Drinking lots of water is a must. Gradually build your intake up if you’re not used to it. Start by having 2 liters, then work your way up to 3. You can probably have around 4 liters safely when you’re exercising too, but make sure you feel ok. You don’t want to dilute your body too much and have an overdose of water in your system... not good!

 

Sound Off: Share some of your fat burning tips below.

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My Top 4 Reasons Why You Should Love Being Healthy

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I am one of these people who loves being healthy. As I have mentioned before, I am not a fan of medicine, so I always like to ensure that my body is as healthy as possible. I exercise regularly, eat the right foods, and always try to be the healthiest that I can be.

 

We are lucky to live in a time where being healthy is easy. Almost all grocery stores and supermarkets stock healthy foods, and thanks to YouTube, we can exercise for free in the comfort of our own homes. So when it comes to being unhealthy, we don’t really have an excuse, do we? 

For me, being healthy is a way of life, and it should be for you too. Still not convinced? Then make sure to keep reading, below:

A balanced and healthy lunch. 

A balanced and healthy lunch. 

You’ll be less likely to contract infections

Winter is on the way, and with it comes all those pesky colds and nasty winter vomiting bugs. If you want to protect yourself from them, all you need to do is start putting the right things into your body.

Did you know the foods that you eat have a direct link to how happy and healthy your body is? The more vitamins and nutrients you get each day, the stronger your body will be when it comes to fighting off infections.

 

You’ll lose weight

If you are few pounds heavier than you should be, by swapping to a healthier diet, you’ll lose weight. Don’t get me wrong here, no matter what shape or size your body is that’s fine, but if you want to be healthy, getting rid of excess fat is crucial.

That doesn’t mean being super skinny - we’re all meant to have a small amount of fat on our bodies. Simply by swapping from snacking on junk food to fruit, you could lose up to two pounds a week. That means that in a month, you could lose a massive eight pounds.

 

Cheaper health insurance

Did you know that by being healthier, your health insurance premium could be lower? That’s because, when you take out health insurance, the cost is worked out based on how much of a risk you are considered to be.

People who are deemed "unhealthier" are more prone to health conditions, like diabetes, meaning that insurance is more expensive. That’s why, when it comes to your insurance, the healthier your body is, the better. Plus, by getting a better insurance policy, you will have access to better medical care, such as at one of the Urgent Care facilities.

 

You’ll get a better night’s sleep

Many people don’t realize it, but by being healthy, you will sleep better. If you eat the right foods and exercise regularly, you will find getting a good night’s sleep much easier. Often, the sugars in junk food can lead to insomnia, as they leave you feeling hyper from all the sugar.

 

Sound Off: What are some reasons that keep you motivated to stay healthy OR to start a healthy regimen?

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