SuperSana http://www.supersana.com Be your own Superhero Wed, 20 Sep 2017 12:39:51 +0000 en-US hourly 1 https://wordpress.org/?v=4.8.2 What Is Ketosis and Can It Help Me Lose Weight? http://www.supersana.com/2017/09/20/what-is-ketosis-and-can-it-help-me-lose-weight/ Wed, 20 Sep 2017 12:39:51 +0000 http://www.supersana.com/?p=20796 Continue reading ]]> Diet fads often come and go. The best fads explode onto the fitness and dieting scene, they make a lot of money for whoever started the trend (and anyone that takes advantage of it) and then a scientist or two will come along and tell everyone that it’s all a waste of time. Despite a mix of positive and negative testimonies about the diet, it will eventually phase out of popularity to make way for the next big diet. Occasionally, the same diet will be brought back with a different name, brand or even approach to once again be recycled into a money-making machine.

 

It’s a cynical way of looking at the modern diet plan, but it’s also the truth. Dieting has become a race to find the newest and strangest trends, and ketosis is the latest to rear its head. However, with it being based on scientific fact and being backed by proper research, can it actually help you lose weight, or is it yet another passing trend? Let’s find out.

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What is a Keto Diet?

 

A keto diet is known for being a low-carb diet and it’s not unlike the Atkins diet or the Paleo diet. When you eat a lot of carbs, your body naturally produces two chemicals: glucose and insulin. Glucose is converted into energy, which is why you’ll hear people say that carbs give energy to the body. Insulin is what processes the glucose and carries it around your body. Since the glucose is being used as the main energy source in a balanced diet, fats aren’t needed and are stored for when your body really needs them.

 

A keto diet uses ketosis to burn this fat instead of using glucose from carbs. Ketosis is a natural process that the body goes through when food intake is low. During ketosis, your body produces ketones which are used to break down fats. The goal of a keto diet is to manipulate the way your body reacts to food in order to achieve a state of ketosis so that your body burns fat instead of glucose for energy.

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Achieving Ketosis

 

When combined with regular exercise, ketosis can help you burn body fat and lose weight. However, it can also help you control your blood sugar levels and even improve your focus during stressful situations. Ketosis can be achieved with strict diet plans, but here are some general tips to help you switch to a keto diet:

 

 

  • Limit carbs – as a low-carb diet, it’s important to limit the number of carbs you take in. It’s recommended that you stay below 35g of carbs in a single day.
  • Limit protein – too much protein can restrict ketosis, so try to limit your protein intake to around 0.7g of protein per pound of body weight. You can use a keto calculator to help you restrict both your carb and protein intake.
  • Drink lots of water – water helps to keep you hydrated and also control hunger levels, making it essential for weight loss on a keto diet.
  • No snacks – snacking can stall weight loss when you’re trying to achieve ketosis, so avoid it as much as possible.
  • Fasting – putting your body into starvation can be dangerous, but it helps achieve ketosis. Do not attempt to fast without proper guidance or medical supervision if you are new to it.

 

 

So can ketosis help you lose weight? Absolutely, but only once you’ve done sufficient research and learned about how it works. It’s a diet based on facts and scientific evidence, so it’s not a fad that will disappear anytime soon.

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Workouts: They’re Not Just For Slimming Down! http://www.supersana.com/2017/09/10/workouts-theyre-not-just-for-slimming-down/ Mon, 11 Sep 2017 02:12:25 +0000 http://www.supersana.com/?p=20791 Continue reading ]]> People hear ‘workout’ and images of taut, toned legs and arms swim into view. Exercise can tone your body and reduce your body fat percentage, but there is so much more to it than that. It’s not a torture device to make you exhausted and sore – though exercise does have that tendency – it’s designed to keep your heart healthy, your body in the correct weight ratio and keep you feeling healthy on the inside.

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Most people know that exercise is good for them and the benefits you gain from it can be difficult to ignore. Finding the motivation to get moving, however, is an entirely different issue. It doesn’t matter what your age is, you will benefit from regular exercise. You don’t have to pound it out at the gym every single day; just half an hour can make all the difference! If you still need more convincing to jump up and get moving, then check out our list of how exercise can make a difference to your body, and you’ll soon be up and about!

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  • Weight Control. If you’re looking to lose some weight and even out those holiday gains, working out can help. You can maintain your weight loss or control the possible gains, even without a huge chunk of time spent in the gym. Swap the elevator for stairs and get off the bus a stop or two early so that you can walk the rest of the way.
  • Your Health. Did you know that your heart is so much healthier when you have a regular workout routine? The heart is a muscle and like all muscles, you need to work them out to keep them ticking along nicely. Your workouts will also help your skin, and SkinStyle outline some of the benefits of exercise for you. It’s important to be able to see physical changes to keep you motivate, you just need to know what those physical changes can be.
  • Mood Lift. Exercise releases endorphins, which are happy hormones. The more you exercise, the more endorphins you release and the happier and more relaxed you can be. Depending on the type of exercise, you can also guarantee burning adrenaline will feel amazing. Emotional lifts are helped greatly by letting go of some of that adrenaline!
  • Energy Boost. You may feel exhausted after a workout session, but each time you do one, the easier it gets. Exercise helps to bring the oxygen and nutrients that you need to the far reaches of your body and helps your system to work in a more efficient way.

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If you really need any more reason to get up and go, then you should lay out those jeans that used to fit that no longer do. An extra half an hour a day can make a huge difference to your body and if you put that effort in, your body will keep you fitter for longer. Don’t waste time – get that workout routine down today!

 

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Workout Gear Everyone Needs To Own! http://www.supersana.com/2017/09/10/workout-gear-everyone-needs-to-own-2/ Mon, 11 Sep 2017 02:08:44 +0000 http://www.supersana.com/?p=20788 Continue reading ]]>

Pixabay

 

Working out can be hard, but also a lot of fun too. You get to set your own goals and objectives, and then work your way towards reaching them. And you don’t even have to tell anyone. You workout because you want to. Because you want to see an improvement in not only your physical appearance, but your health too.

 

It’s important to have the right gear with you though, so you are able to get the best results (and experience) while getting that sexy body you want. So if you’re ready to look better, feel better and breathe better – here’s what you need to make that happen.

 

Sweatbands

Sweatbands aren’t available just to make you look like a pro – they do actually have an important purpose, which is to absorb the sweat you have so it doesn’t trickle down your face and annoy the hell out of you! They are available for your head and also your wrists, and will catch any sweat beads so you don’t end up getting distracted. The cool thing about these are that they come in all different colors and styles, so you really can pair them up to match your overall look. Here’s a list of top sweatbands that are currently on the market today.

 

Hair bands

Girls, you know it’s impossible to work out with your hair down. You may start out okay, until you become hot and sweaty, and the little strands of hair stick to your face and the back of your neck – not cool! So always have a couple of hair bands so you can tie your hair back and out of the way. The last thing you want to do is get ready for your session, only to realize you haven’t got a band.

 

Headphones and music

This is what will keep you sane. We all know by now how powerful music actually is. It makes us feel different emotions in the space of a second. It boosts our confidence, makes us feel sexy, and relates to every different experience we’ve gone through. – So imagine when you’re working out! Whether you’re running, boxing, or training in the gym, listening to your favorite tunes will give you that extra oomph you may need to push yourself even further and finish the last two reps with power.

If you haven’t already, it’s a good idea to create yourself a workout playlist on your phone, full of those hardcore motivational tunes to keep you going.

 

Supports

This can be for your back, your wrists, or your knees, etc. A support is usually a strong piece of lightweight material, which contains thick fibers inside. This is then wrapped around the area, and fastened with velcro. It holds that body part tightly, so you keep it in the right position while working out. A back support will help you keep a straight back, while a knee and wrist support will give you some additional strength when lifting, so you reduce the risk of injuring yourself. Even if you don’t have a problem yet, it’s still a good idea to wear supports, more so when lifting weights, as it just keeps everything where it needs to be.

 

Water bottle

Always, always, always, have a water bottle with you. Even if it’s empty – there are always going to be places you can fill it up. Without a bottle, you won’t have a constant reminder with you, telling you to drink. Drinking water, in general, is essential to keep you fit and healthy. So when you’re working out and sweating, you’re losing all of that vital liquid, meaning you will dehydrate a lot quicker than normal. You have to do all you can to stop this from happening, because not only will you get thirsty, but you will be making yourself ill and could risk passing out. All this can be avoided by keeping hydrated.

 

Shoes

Don’t even think about working out if you don’t have the appropriate footwear. Even if you just plan on going for a brisk walk around the block – you need the right gear on your feet. Think about it – not only are you hitting hard, cement floor with every step you take, but your feet are what carry you along every single day and support the whole weight of your body. Proper exercise trainers are specifically made to hold your feet in the correct position, while giving you the movement you need without causing you any pain or blisters like other shoes might.

 

Leggings

Every girl needs a good pair of leggings to rock. They should be made out of synthetic fibers as a pose to cotton, so that your skin is able to breathe, especially because you’ll be getting hot and sweaty. Plus they’re nice and tight around your bum and legs so they’ll almost feel like a second skin, meaning you have easy access when working out because nothing is getting in the way like it would if you were wearing baggy sweatpants.

 

Socks

You may think that the socks you wear are irrelevant, but they are actually pretty important. Ordinary socks have seams in, and if worn when working out, will irritate the hell out of your skin because of the friction you will be causing. Gym socks, on the other hand, have been carefully crafted, so they are completely seamless and are able to move sweat away from the skin by evaporating it quickly. Leaving your feet damp-free and comfortable.

 

Now you see the importance of all these little things; you can get right on your way to becoming a toned up beauty. Remember that the most important thing is feeling good about yourself, and regular exercise does that. Even the act of working out is able to stimulate the brain, causing chemicals to be released called endorphins. These are what make you feel happy and at times even euphoric. So if you’re feeling down in the dumps, get your body moving. Stick on some of your favorite tunes and dance away your troubles, girl!

U.S. Air Force Senior Airman Megan Stanton, 366th Medical Operations Squadron medic, runs laps on the base track after a swim at Mountain Home Air Force Base, Idaho, July 11, 2013. (U.S. Air Force photo/Tech. Sgt. Samuel Morse)

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It Turns Out That You Do Have The Time To Work Out! http://www.supersana.com/2017/09/05/it-turns-out-that-you-do-have-the-time-to-work-out/ Wed, 06 Sep 2017 03:16:15 +0000 http://www.supersana.com/?p=20785 Continue reading ]]> We all want to stay in shape. Actually, that’s not quite true. We all want to be in shape but many of us don’t want to bother actually putting the work in. That’s why you so often hear all of the standard excuses. “I don’t have the energy!” “I can’t afford the gym!” Etc. Of course, there’s one excuse that many people come out with more often than any other: “I just don’t have the time!” At first glance, this probably seems like a pretty reasonable excuse. After all, modern life is nothing if not busy. Between work, family, and trying to retain some semblance of a social life, how many of us really do have the time to actually work out? Well, it turns out the answer to that question is pretty simple: everyone! Everyone is able to make the time to work out! The truth is that most of us simply would rather spend our time doing something else rather than being active. But, if you’re still not convinced, here are a few ways that anyone can make the time to keep fit and stay active, no matter how busy they are.

 

Wake up earlier

Image Taken From Pexels

 

Now I know what you’re thinking, very few of us would actively choose to wake up earlier in the day, but it can actually have a lot of benefits. Sure, only a small percentage of the population would describe themselves as “morning people” but even those who don’t often talk about how much better they feel throughout the day when they wake up a little earlier. Plus, starting your day with a twenty-minute workout, whether it’s some yoga, a quick jog, or anything else, is a great way to give yourself the energy boost that you really need in order to deal with anything that life might throw at you. Of course, this does mean that you should start going to bed a little earlier but most of us could do with embracing early nights a little bit more anyway.

 

Workout while you work

 

Most of us spent the vast majority of our time at work sitting at a desk. The rise of the desk job and the decline of manual labor means that more and more people are living almost entirely sedentary lifestyles. It hardly takes a genius to see why this could potentially have a negative impact on the fitness levels of a lot of people. Luckily there are plenty of options to help you stay active while you work. If you can, consider using a standing or treadmill desk. That way you can stay fit and avoid nasty posture problems that can result from sitting at a desk all day. If you don’t have the space for a standing desk, then check out this Best Under Desk Elliptical & Cycles – Buyer’s Guide. Being able to do some gentle exercise while sitting at your desk means that you’re able to kill two birds with one stone and stay fit without having to add anything else to your schedule. Of course, even if you’re sitting at a regular desk then you can still use your lunch breaks to take a short walk and get your heart rate up even a little bit. As they say, every little helps.

 

Schedule your time better

Image Taken From Pexels

 

Speaking of schedules, one of the most common reasons why so many people end up feeling as though they can’t really fit exercise into their days is because they often waste far more time than they really need to. One of the biggest culprits of this wasted time is the snooze button. The snooze button is not your friend! Not only does the time you spend snoozing eat into your day, but it actually makes you feel more tired throughout the day as well. The same goes for the TV. If you get home from work and then spend hours in front of the TV, then you have no excuse for claiming that you don’t have the time to work out. It might sound overly strict but learning to keep to a tight schedule can be incredibly helpful when it comes to trying to get the most out of your time. Have a dedicated time when you work out and stick to it no matter what. Over time you won’t even have to think about it, it will just become an unconscious habit. When that happens, a great deal of the hard work involved in convincing yourself to stay active will have disappeared, and you can focus on finally reaching your goals.

 

Make it a family activity

 

When people have a family, they can often feel rather guilty about things like exercise because it’s time that they feel as though they could be spending with their families. If that’s the case for you, then why not turn your workouts into a family activity. Perhaps you could play games like tennis or badminton with your partner, or you and your entire family could hop on your bikes and go for a good long ride together. Activities like these are not only great for keeping you and your family as active as possible, but they are great fun and can serve to bring you all together in a wonderful way. Being able to make your workouts as fun as possible is one of the very best things that you can do to encourage yourself to stop making excuses and actually start to embrace a fitter and more active lifestyle, not just for yourself, but for your entire family as well.

 

Of course, just because you have the time to work out doesn’t mean that it’s necessarily going to be easy. Even if you’re following these pieces of advice, keeping fit still involves a great deal of hard work and commitment to a goal. However, hopefully by seeing that you have one less excuse than you previously thought, it will be that much easier to avoid letting your workouts fall by the wayside and you’ll finally be able to reach your fitness goals!

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Overhaul Your Lifestyle: It’s Easier Than You Think http://www.supersana.com/2017/09/05/overhaul-your-lifestyle-its-easier-than-you-think/ Wed, 06 Sep 2017 03:13:56 +0000 http://www.supersana.com/?p=20780 Continue reading ]]> Let’s not pretend that once summer is gone and we head into fall that we can all feel a little blue that the sunnier days are starting to drift into the past. With that comes the idea of how we are feeling, and while summer always presents the perfect opportunity to stay trim and healthy, some of us can feel a little more tempted with sweet treats and cold beverages. However, the fall is a great time to reconsider your lifestyle and make some positive changes for the better. Winter can often be a tough season to get through, both physically and mentally, so now is the ideal time to make the changes to help you all the way through till next spring. I thought I would share with you some of the ways you can overhaul your lifestyle, and it is easier than you think.

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Eat better even when you crave comfort food

 

As the weather begins to turn colder, it is harder to eat a salad every night for your evening meal. Your body starts to crave all of the carbohydrates, and while there is nothing wrong with that, too much for the heavy stuff can leave us feeling bloated. So while comfort food is good, try and ensure you still eat lots of good vegetables and keep your meals and diet as balanced as it can be. After all, the food we put into our bodies nourishes and provides us with the nutrients and vitamins we need to thrive.

 

Try and still drink plenty of water

 

I will be honest with you it is far easier to drink plenty of water on hot days as you naturally want to keep hydrated and feel thirsty. During the colder months, we stick with warmer drinks, and some of them like tea and coffee can be caffeinated. While it can be hard to drink water, keep your body hydrated and be creative with our water intake. Maybe opting for warm lemon drinks where it is literally hot waters and slices of lemon, or choosing to add cordial to your drinks during the day.

Cinderpath Sprint Start Cinder-track Running

Sourced image

 

Move more and become more creative with your exercising options

 

Exercising during the day is a great way to keep you fit and healthy, but as the colder weather sets in you might feel less inclined to get outdoors. But that doesn’t mean you can’t put on those workout clothes and still get enough exercise. You could choose to exercise indoors and do workout DVDs or watch YouTube videos, or maybe even head to a local gym and attend some classes inside. You can still exercise, and while it is hard to keep motivated, the feeling you get after a workout can often be all the motivation you need to keep it up.  

 

Take some time to work on your mindset

 

Finally, our minds can feel a little more negative when it is dark and gray outside of our windows, so take some time during the week to focus on your mindset. Maybe setting aside some time to meditate or even just try and be more proactive with a positive thought process.

I hope these tips help you keep on top of a healthy lifestyle heading into the fall.

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Workout Gear Everyone Needs To Own! http://www.supersana.com/2017/09/05/workout-gear-everyone-needs-to-own/ Wed, 06 Sep 2017 03:11:26 +0000 http://www.supersana.com/?p=20776 Continue reading ]]>

Pixabay

 

Working out can be hard, but also a lot of fun too. You get to set your own goals and objectives, and then work your way towards reaching them. And you don’t even have to tell anyone. You workout because you want to. Because you want to see an improvement in not only your physical appearance, but your health too.

 

It’s important to have the right gear with you though, so you are able to get the best results (and experience) while getting that sexy body you want. So if you’re ready to look better, feel better and breathe better – here’s what you need to make that happen.

 

Sweatbands

Sweatbands aren’t available just to make you look like a pro – they do actually have an important purpose, which is to absorb the sweat you have so it doesn’t trickle down your face and annoy the hell out of you! They are available for your head and also your wrists, and will catch any sweat beads so you don’t end up getting distracted. The cool thing about these are that they come in all different colors and styles, so you really can pair them up to match your overall look. Here’s a list of top sweatbands that are currently on the market today.

 

Hair bands

Girls, you know it’s impossible to work out with your hair down. You may start out okay, until you become hot and sweaty, and the little strands of hair stick to your face and the back of your neck – not cool! So always have a couple of hair bands so you can tie your hair back and out of the way. The last thing you want to do is get ready for your session, only to realize you haven’t got a band.

 

Headphones and music

This is what will keep you sane. We all know by now how powerful music actually is. It makes us feel different emotions in the space of a second. It boosts our confidence, makes us feel sexy, and relates to every different experience we’ve gone through. – So imagine when you’re working out! Whether you’re running, boxing, or training in the gym, listening to your favorite tunes will give you that extra oomph you may need to push yourself even further and finish the last two reps with power.

If you haven’t already, it’s a good idea to create yourself a workout playlist on your phone, full of those hardcore motivational tunes to keep you going.

 

Supports

This can be for your back, your wrists, or your knees, etc. A support is usually a strong piece of lightweight material, which contains thick fibers inside. This is then wrapped around the area, and fastened with velcro. It holds that body part tightly, so you keep it in the right position while working out. A back support will help you keep a straight back, while a knee and wrist support will give you some additional strength when lifting, so you reduce the risk of injuring yourself. Even if you don’t have a problem yet, it’s still a good idea to wear supports, more so when lifting weights, as it just keeps everything where it needs to be.

 

Water bottle

Always, always, always, have a water bottle with you. Even if it’s empty – there are always going to be places you can fill it up. Without a bottle, you won’t have a constant reminder with you, telling you to drink. Drinking water, in general, is essential to keep you fit and healthy. So when you’re working out and sweating, you’re losing all of that vital liquid, meaning you will dehydrate a lot quicker than normal. You have to do all you can to stop this from happening, because not only will you get thirsty, but you will be making yourself ill and could risk passing out. All this can be avoided by keeping hydrated.

 

Shoes

Don’t even think about working out if you don’t have the appropriate footwear. Even if you just plan on going for a brisk walk around the block – you need the right gear on your feet. Think about it – not only are you hitting hard, cement floor with every step you take, but your feet are what carry you along every single day and support the whole weight of your body. Proper exercise trainers are specifically made to hold your feet in the correct position, while giving you the movement you need without causing you any pain or blisters like other shoes might.

 

Leggings

Every girl needs a good pair of leggings to rock. They should be made out of synthetic fibers as a pose to cotton, so that your skin is able to breathe, especially because you’ll be getting hot and sweaty. Plus they’re nice and tight around your bum and legs so they’ll almost feel like a second skin, meaning you have easy access when working out because nothing is getting in the way like it would if you were wearing baggy sweatpants.

 

Socks

You may think that the socks you wear are irrelevant, but they are actually pretty important. Ordinary socks have seams in, and if worn when working out, will irritate the hell out of your skin because of the friction you will be causing. Gym socks, on the other hand, have been carefully crafted, so they are completely seamless and are able to move sweat away from the skin by evaporating it quickly. Leaving your feet damp-free and comfortable.

 

Now you see the importance of all these little things; you can get right on your way to becoming a toned up beauty. Remember that the most important thing is feeling good about yourself, and regular exercise does that. Even the act of working out is able to stimulate the brain, causing chemicals to be released called endorphins. These are what make you feel happy and at times even euphoric. So if you’re feeling down in the dumps, get your body moving. Stick on some of your favorite tunes and dance away your troubles, girl!

U.S. Air Force Senior Airman Megan Stanton, 366th Medical Operations Squadron medic, runs laps on the base track after a swim at Mountain Home Air Force Base, Idaho, July 11, 2013. (U.S. Air Force photo/Tech. Sgt. Samuel Morse)

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Can’t Find The I In Fitness? Use The WE In Weight Loss Trainer http://www.supersana.com/2017/09/05/cant-find-the-i-in-fitness-use-the-we-in-weight-loss-trainer/ Wed, 06 Sep 2017 03:08:17 +0000 http://www.supersana.com/?p=20771 Continue reading ]]> It’s always the same: You’ve talked yourself into signing up to the gym, and you can’t find the motivation to get there regularly enough to improve your fitness levels. It’s never easy to stay motivated, especially as fitness can take a lot of time before showing significant results. It doesn’t matter how hard you’ve trained yourself; the chances are that one day of training is not enough to drop a dress size. Sometimes, even if you’ve tried making it comfortable, fun and short, you still can’t get yourself motivated to get fit. Would a buddy change your mood? Well, a buddy might, but not anybody. You’ll have to work with a personal coach to get your training started and make it work. Think personal trainers are a waste of time? Think again! Here’s why they work and can help you to get fit without losing your mojo!

Personal trainer

 

Are you exercising right?

Sometimes, it can be frustrating to exercise hard and see no result, but sore muscles. It’s no wonder that you can’t find in yourself the motivation to continue! But don’t think that fitness is a waste of time or that you can’t change the body you’ve got. Maybe you’re not exercising in the right way. Instead, you might want to have a look for classes with a qualified trainer to help you make the most of it. If you’re into running, the treadmill studios principles from Thoroughbred can help you to understand your mistakes and develop the most effective way of running. What matters when you embark on a fitness journey is to get a set of instructions to refer to. Whether it’s running, weightlifting or spinning, you need to know how to do it right and what to avoid.

 

Become accountable for your fitness

Working with a trainer – either as a personal coach or within a small class – can help you to develop a sense of responsibility for your fitness regime. A trainer can make you accountable for your efforts by setting log habits with you. If you begin to log your meals and your workouts, you’ll soon realize that you want to show your trainer something positive at your next meeting. There’s nothing good about skipping the gym or indulging yourself with a chocolate cake, especially if your coach makes you accountable for your fitness faux pas.

Become accountable to your trainer

 

Feel results before they are visible

You need to stick with your workout and healthy eating habits before you can notice physical differences in your body. A smaller waist, tighter thighs, etc., all these take time to appear. But it doesn’t mean that your fitness program doesn’t work. Suddenly, you can push yourself harder, or you can run faster. Whatever the workout, your performance will get better before your body shows. You will feel yourself becoming stronger before you can see yourself getting slimmer. A trainer will help you to notice the performance difference and to stay focused on the positive transformation.

 

Keep track of your performance

 

If you can’t see the I in fitness, you can rely on the WE in weight loss trainer. A personal coach can help you to stay motivated by educating you to the appropriate workouts, making you accountable for your efforts, and helping you to feel results before they become visible. More importantly, a trainer is a friend that encourages you to push yourself and become a better you.

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Maintaining a Healthy Diet When You Have a Hectic Schedule http://www.supersana.com/2017/09/05/maintaining-a-healthy-diet-when-you-have-a-hectic-schedule/ Wed, 06 Sep 2017 03:04:29 +0000 http://www.supersana.com/?p=20769 Continue reading ]]>

Image Credit

 

Life is becoming increasingly fast paced and many of us are left struggling when it comes to fitting everything that is expected of us into our weekly routines. We have work rotas to abide by, domestic responsibilities, family to visit or entertain and, if you’re lucky enough to have the time, a social calendar too! If you have children or pets, you’re adding a whole lot more responsibility into the mix. So with so many different aspects of our lives to focus on already, how are we meant to even fit in the time to consider our own health and well being? These things often get swept under the carpet in favor of other things. But good health should always be a priority. If you neglect your well being for too long, you will become ill, weak and run down. Then you won’t be able to keep to any of your commitments or schedules. But not to worry. Being proactive and fit is surprisingly easy and can be incorporated into your daily routines with minimal hassle. Here are a few tips and tricks to try out that will have you feeling strong, energetic and refreshed in no time.

 

Diet

 

We all have to eat, so why not opt for healthier snacks and meals in the place of your current choices? Yes, fast food may be simple and something that you can grab on the go, but are they really nourishing your body with all of the vitamins and minerals that it needs? Probably not. Most of the time, take outs and junk food doesn’t even satiate your appetite and can leave you feeling lethargic, bloated and undernourished. So why bother? Eating healthy is simple.

Photo Source

 

Breakfast

 

For a start, get up a little earlier in the mornings and allow yourself the time to eat a hearty breakfast. This will effectively prep you for the day ahead. Opt for foods that will fill you with energy that will see you through to lunchtime. Oat based foods such as oatmeal or porridge contain plenty of complex carbs for your body to work away at. The fuel provided by these will last longer than the energy supplied by refined carbs and the extra fiber also takes a while for your body to digest, meaning no rumbling tummies between meals. If you have a sweet tooth, avoid adding sugar and use other natural sweeteners such as raisins, berries or even honey. If you fancy an extra protein boost, add some nuts and seeds.

 

Lunch

 

When the clock hits lunchtime, many of us head to the local shop to pick up a ready made sandwich or salad. Why waste cash on a pre made product that probably packs all sorts of unhealthy or low-quality ingredients when you can prep your own delicious lunch at home the night or morning before? Making your own lunches also allows you more variety: you’re not confined to the same selection every day. Create delicious sandwiches, wraps or pitas with fresh wholemeal bread, low-fat spreads and plenty of salad. Fix up your own salad with fresh, crisp leaves, plump tomatoes, and a delectable low-fat dressing. You could even press your own fruit juice or blend up your own smoothie too!

 

Dinner

 

When it comes to the end of the day, you’re probably feeling exhausted. Many of us will end up flicking through a take out menu or opting for a microwave meal. The more dedicated amongst us might even bother to put some frozen foods into the oven or boil some pasta on the hob. Unsurprisingly, these options aren’t the best for your health. They often lack the vital nutrition that your body yearns for after a long day out of the house. But this doesn’t necessarily mean that you have to start slaving over the stove as soon as you set foot through the door. Meal Prep Services can deliver high-quality evening meals straight to your door. The dishes are designed by nutrition experts, weight loss coaches and professional athletes, so you know you’re getting the best for your body. You also don’t have to compromise on taste either, with each meal being whipped up by a team of master chefs. What’s not to love? High-quality, delicious, convenient food with no sacrifice.

 

So, there you have it. You can eat well without having to give up all of your spare time to crafting meals. Even those of us with the most hectic schedules can still have an impressive, nutritionally balanced diet that doesn’t fall short when it comes to taste. No more excuses! It’s time to start regulating your food intake and stop depriving your body of what it truly deserves.

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Making Fitness Fun: The Real Way To Stay In Shape http://www.supersana.com/2017/05/20/making-fitness-fun-the-real-way-to-stay-in-shape/ Sun, 21 May 2017 02:00:37 +0000 http://www.supersana.com/?p=20671 Continue reading ]]> We all know we need to be doing enough exercise for good health, but sometimes working out can feel like a huge chore. Dragging yourself out of bed in the morning to go to a crowded gym or go running in the rain takes a lot of motivation- and it’s so easy for that to dwindle over time. To really stick at something it needs to be fun and enjoyable, something you want to do instead of having to force yourself every day! Here are some ideas to consider.

Credit- Pexels

 

Go Swimming

Swimming burns a massive amount of calories, but it’s low impact and easy on the joints. Plus it generally doesn’t feel like as hard work as other exercises, probably as you’re not getting sweaty and overheated! Whether you swim laps or just head to the pool to splash around with family and friends, it gets your body moving and helps to sculpt and tone the muscles. For something more strenuous, you could consider an aqua aerobics group.

 

Dance

Dance is fun and energetic, it teaches you new skills such as better balance and coordination, and you’ll be enjoying yourself so much it won’t feel like exercise. You could consider anything from Zumba to Clubbercise to dance your way to better health. It could be ballroom dancing, street dancing or whatever else you like the idea of! Many dance studios have lessons for various different styles, so you could check out what’s available local to you and give it a go.

 

Work Out From Home

Do you avoid exercise because you feel self-conscious or insecure about your looks? Maybe you don’t have the time to get out of the house for a couple of hours multiple times a week. If you have children, you have to sort childcare and things out which can make things a little more difficult. If this is the case, why not work out at home instead? There are loads of fitness DVDs and Youtube videos out there which can make exercise fun. You could purchase a games console fitness expansion like a Nintendo Wii Fit, a Playstation Kinect or even a dance mat if you have any old school consoles lying around- you can find them quite cheaply on eBay!

 

Play Sports With Friends

Activities or sports with friends always makes them more fun. You get a good bit of friendly competition, plus you can see the people that matter to you as well, so you kill two birds with one stone. Forget the night at the cinema or at the bar, round up a group and play some basketball, football, hockey or cricket together. You could even go rock climbing or paintballing- not the typical sporting activities you might first think of but are loads of fun and will have you working hard.
Make exercise fun and you will keep the weight off and stay healthy and toned. It will never feel like you’re having to use every last ounce of motivation you have and instead you will have a blast.

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Remember, Exercise Is About More Than Losing Weight http://www.supersana.com/2017/05/20/remember-exercise-is-about-more-than-losing-weight/ Sun, 21 May 2017 01:32:07 +0000 http://www.supersana.com/?p=20666 Continue reading ]]> Most of the time, when we talk about exercising and getting fit, we tend to focus on one thing only. All the marketing for diets and routines are talking about the same thing. Weight. We put way too much focus on whether or not we’re light enough. The fact is, however, that our health isn’t defined by how much we weigh. It plays a role, but there are other standards that our bodies and lives should try to meet. Here, we’re going to look at what you might be missing from your exercise routine.

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Self-care

This should be a regular part of your routine no matter what you’re doing. If you haven’t found out yet, then you will soon discover that injury always plays a risk when you start focusing more on exercise. To save yourself from the risk of injury, you have to take more care to ensure that you’re ready for an exercise. Stretching extensively and warming up with a quick bit of cardio gets your body limber and ready to really move. Similarly, you have warm down and stretch after you exercise again. Otherwise, you put not just your muscles but your joints at risk because of how tense your body is. If you do end up injuring yourself, then you just need to take it a little slower. However, don’t take time off exercise entirely. You can not only lose your progress, but too much bed rest exacerbates a workout injury as opposed to helping it.

Range of mobility

Of course, you’re a lot less likely to hurt yourself the more flexible and mobile you are. Fail to take care of your range of mobility and your regular exercises might end up becoming harder and harder. Stretching exercises like yoga aren’t just great for mobility but for building some strength which we’ll cover soon. Yoga isn’t just a ‘hobby’. As http://bestyogablog.com/best-home-yoga-video-websites/ shows, it has a whole range of health benefits. They can even go beyond the physical and help you combat stress or anxiety.

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Strength matters, too

As hinted in the previous point, every woman should be concerned about strength training. Muscles aren’t just for guys. They play an important role in fighting off the aches and pains that we’re all going to feel as we grow older. It is true that it takes more effort for women to build muscle than men, but that doesn’t mean it’s impossible. Even increasing repetitions of bodyweight exercise can help you see results. Contrary to popular belief, investing in a little strength training won’t suddenly have you sprouting big, bulging muscles, either. Women can reach those peaks if they want to, but it takes hours of dedicated training. The worst that a regular muscle-building exercise will do is make you a little stronger.

Diversity

Another common myth that needs to be dispelled is the idea of targeted weight loss. If you talk to any woman, they will likely have some ‘weak spots’ that they wish they could reduce fat on. Usually, the arms, the belly, the glutes, and the hips. But weight loss happens across the whole body. Just because you’re exercising a certain part doesn’t mean that you’re going to burn fat cells there. But there is a very good reason to diversify the areas of the body you work out with exercises like https://www.buzzfeed.com/sallytamarkin/total-body-workouts/. Weight loss isn’t targeted, but building strength and mobility is. If you don’t work there, you’re not going to build there.  Besides, if you stick to the same workouts day in and day out, the benefits are going to start dwindling as your body gets used to them. To keep achieving the best results, then you have to switch it up regularly.

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Diet

Exercise is only one part of a healthy lifestyle, too. You can’t just workout with the intention of working off a bad diet. The truth is that diet will make around 80-90% of any visible differences to your body. It’s not just about controlling your portions or cutting on saturated fats and sugar, either. You have to make sure that you’re fueling your body with what it needs to exercise. If you work out on an empty stomach, your body draws protein from your muscles, meaning you can actually lose that hard-earned definition. Getting a healthy measure of carbs and protein after exercise helps your body repair any damage done during the workout, as well.

Developing an all-rounded routine goes a lot further than trying to hit a weight loss goal. It’s about crafting a lifestyle that will help you look better and feel better, not just for now, but for the future.

 

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