6 Amazing Benefits Of Running!

 Ever pondered the magic behind lacing up those running shoes?

Whether you're a fitness rookie or just contemplating a jogging jaunt, the perks of hitting the pavement are more than just calorie burn.

Brace yourself for a journey through the top-notch benefits of running, where sweat meets satisfaction and every step brings you closer to a healthier, happier you!

Read more: 5 Foods that Make You Happy!

1. Strengthen Your Core

Running offers a number of benefits for your body, including helping you develop that coveted six-pack!

Whenever you run, you are engaging your whole body, and this includes your transverse and oblique abdominals and your erector spinae. These help to keep you balanced while moving.

Over time, running regularly can help your abs and stomach feel firmer and more stable. This has the added bonus of adding strength and support to your spine.

2. Boost Your Health

In addition to looking great, getting into a regular running routine can also help you feel better too. According to experts, running reduces your cholesterol, increases your lung capacity and health, and offers significant benefits for your heart. This is the most important muscle you have, so you need to take good care of it!

Running offers a workout for your whole body, and you will start seeing changes very quickly.

3. Stay More Active

You will not only enjoy the benefits of running while on the move. They can also spread into other areas of your life! When you are fitter overall, you will notice that you are able to do more in your daily life, including walking further and faster, and playing with children without getting breathless.

More than the ability to run faster, you will see a huge improvement in your overall life.

4. Fight Depression

The advantages you receive from running will not only help your physical health, but can have a huge number of benefits for your mental wellbeing too. Whenever you exercise, your body releases hormones known as endorphins, and these boost your mood and lift you up.

From your first run, you will start to feel the benefits for your mental health as those all-important endorphins kick in. When you run regularly, these will be heightened, and you will find that you can think more clearly and your mood is more elevated.

5. Improve Your Sleep

Getting into the habit of running will also improve the quality of your sleep, and getting better sleep will improve many areas of your life.

When you get enough sleep, you will find that you can think more sharply, have more energy, and generally enjoy life more.

Try not to run too close to bedtime. The adrenaline and endorphins may have the opposite effect and make it tricky to fall asleep. Always allow time to wind down before you head off to bed.

6. Make New Friends

Whether you join a running group or run with a buddy, you’ll soon discover that runners are a friendly bunch, and that it can be a great way to socialize and meet new people.

Final Thoughts

Getting started with running can sometimes feel overwhelming to the uninitiated, but the benefits far outweigh any worries or anxieties that you may feel.

So what are you waiting for?

Lace up those running shoes, choose your music, and start changing your life today!

If you like today’s tips, please share!

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Ketogenic Diet: 3 Best Foods for Keto Dieters

 Struggling to navigate the world of ketogenic eating?

It's no secret that choosing the right foods can be a bit of a puzzle on a keto diet.

Picture this: more fats, fewer carbs – that's the keto mantra.

The goal?

Train your body to tap into a super fuel called ketones by keeping those carbs in check. But here's the catch – ketones only come into play when your carb reserves are running on empty.

That's why going low on carbs, and sticking with it, is the secret sauce for keto success.

Ready to crack the code on the best keto-friendly foods?

Read more: Top 5 Habits for Successful Weight Loss and Keep It Off!

Let's dive in and make your keto journey a breeze!

Best Foods for Keto Dieters

We know that a keto diet will work best when you can consume higher amounts of fat, but it’s also important to keep your caloric allowance in check when you want to lose weight.

Remember: fat is more than twice as calorically dense as carbohydrates and protein.

Those who want to succeed on a keto diet for more effective weight management should look to sources of fat that are moderately low in saturated fats.

Saturated fats have also been shown to be detrimental to your health and can even cause some chronic diseases to arise.

So, you’re left with foods that are mostly high in unsaturated fats, lean protein sources, and low-carbohydrate vegetables. 

These foods will help you to maximize your keto lifestyle:

1. Avocados. Not only are avocados rich in fat, but they also contain many essential vitamins and minerals for healthy growth.

In general, they can be a little expensive, but they cost less than getting your fats from nuts and seeds.

● TOP TIP: Take the avocado seed out and use it as your window plant. With a couple months, you’ll have a beautiful little avocado plant!

2. Seafood. Seafood is one of the best sources of protein and fats anyone can eat.

Seafood is generally less expensive than many meats and provides a great source of essential nutrients, amino acids, and unsaturated fats.

● Top seafood choices include salmon and squid as they contain high protein and very low carbohydrates.

● Unfortunately, more and more seafood nowadays is high in mercury, so it’s important to go the extra mile to source seafood that is mercury-free.

3. Low-Carb Veggies. You will need some carbs in your diet, and our top choices are vegetables that are low in carbs.

The easiest way to pick out low carb veggies is to check for fiber and try to keep the starch content as low as possible.

● Top picks are kale, spinach, and broccoli. Not only do they provide a great source of protein, but their carbohydrate levels are much lower than other fruit and vegetables.

There’s no need to feel like your keto lifestyle limits you.

Even though you want to pay attention to the keto guidelines, you still have a lot of choices and variety. 

You can eat these foods on a keto diet without having to worry about going over your carb allowance or getting tired of the same boring food each day.

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Unlocking the Weight Loss Secret: Demystifying Carb Cycling for Real Result

 Ever wondered about carb cycling as a weight loss strategy?
It's the latest buzz in the fitness world, catching the attention of bodybuilders and fitness enthusiasts alike.
While it's gaining popularity, it's crucial to note that carb cycling isn't a one-size-fits-all solution.
This diet trend may work wonders for some, but it's not necessarily the golden ticket for everyone on the weight loss journey.

Let's explore if carb cycling could be your secret weapon or if another approach might be a better match for your goals.

Before you jump on this trend, consider the details:

1. What is carb cycling? Carb cycling forces you to alternate between low and high carbohydrate days during each week.

Although there are several variations, some of the most popular ones are to eat low carbs five days a week and high carbs two days a week.

○ During carb cycling, you may have one day as a reward. Many people choose Sunday as their reward day and eat whatever they want.

○ The key is space out your high carb days, so they don’t occur two days in a row. For example, you can have a low carb day on Monday and a high carb day on Tuesday. Wednesday would be a low carb day, and so on.

Read more: Top 5 Habits for Successful Weight Loss and Keep It Off!

2. Eat complex carbohydrates. Carb cycling is not about eating junk food to get more carbohydrates.

This diet requires eating complex and healthy carbohydrates.

○ You can eat brown rice, quinoa, and oats to get more carbs. Avoid foods like white bread and donuts.

○ Complex carbohydrates take longer to digest, so you have fewer blood sugar spikes.

In addition, you have more energy throughout the day. They’re a healthier alternative to simple carbohydrates.

3. During low carb days, it’s important to eat enough protein. Health experts recommend eating lean meats such as chicken and turkey.

○ You can also get protein from other sources such as fish, eggs, tofu, nuts, and seeds.

Variety is important because diets can get boring, so try different proteins.

4. You get reward days. Also called cheat days, reward days can be built into the carb cycling diet.

Many people choose to have at least one reward day a week, often on the weekend when they can go out to eat.

○ However, you have to be careful with reward days. Moderation is still important on cheat days. 

5. Does carb cycling work? Some people report positive results with carb cycling, and others struggle with this diet.

Your results will vary based on multiple factors.

○ Since this diet restricts carbs, you may lose weight. However, it may not help you lose body fat. It’s also important to realize that your starting weight will have a big impact on how much you’re able to lose.

○ Your body may respond to this diet in a unique way, so it’s not possible to predict results.

○ Exercise is still important for losing fat and building muscle.

○ Carb cycling is unlike other diets because it doesn’t have a true end date. 

Many people continue this diet for weeks and months. Others give up because they’re not satisfied with the results or find it hard to keep track of everything they eat.

Carb cycling is a popular diet. 

However, before starting a new diet or changing how you eat, it’s important to talk to your doctor.

Discuss all of your health issues, medications, and supplements to see if the diet won’t interfere with them.

Will carb cycling work for you? 

Maybe. Maybe not. Talk with your doctor and give it a try if you’re intrigued by this process.

You might like it.

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7 Benefits of Strength Training If You Want a Toned Body!

 Lifting weights is the natural choice if you want a broad back and bulging biceps.

However, you might be surprised to learn that it’s also effective for a much wider range of fitness goals.

Less than 25% of adults worldwide exercise regularly. Even fewer make strength training a central part of their routine.

If that sounds like you, you’re missing out on more than bigger muscles.

Incorporating the power of resistance into your workouts can help you get more impressive results in less time.

Read more: Should You Use Protein Powder?

Learn more about what strength training can do for you, and how to get started.

7 Lesser-Known Benefits of Strength Training:

1. Condition your heart. Aerobics may be the first thing that comes to mind when you think about exercises for your heart, but strength training works too.

That’s because it helps reduce abdominal fat that causes inflammation and other health issues.

2. Lower your blood pressure. Hypertension puts you at higher risk for stroke and heart disease, and there are often no symptoms to warn you.
Along with taking any medication recommended by your doctor, physical activity can help you stay within a safer range.

 Lose weight. Muscle burns more calories than fat even when you’re sitting on the couch. 
As long as you avoid eating more, you may find it easier to shed excess pounds.

3.  Prevent falls. Enhancing your balance and posture makes you steadier on your feet.

4. Weight-bearing exercises also thicken your bones, so your injuries may be less serious even if you do slip.

5. Increase flexibility. Lowering weights affects your body in much the same way as static stretches.

That extra flexibility reduces stress and gives you greater freedom of movement.

6. Increase your energy. Daily tasks require less effort when you reduce your body fat and learn to use your body more efficiently.

You may find it easier to keep up with your children and grandchildren.

7. Boost your overall wellbeing. Research shows that exercise can be as effective as antidepressants for some patients.

In addition to looking fit, you’re likely to feel happier and calmer and may even reverse cognitive decline associated with aging.

Tips for Getting Started with Strength Training:

1. Follow instructions. Lifting weights can be safe as long as you take a few simple precautions.

Work with a trainer or coach to study proper form and choose exercises that are less likely to cause injury.

2. Proceed gradually. Start with light weights and work your way up as your body adapts. 

As a general rule, expect to increase your load by 10% or less at any one time.

3. Lift heavy. At the same time, you’ll progress faster if you use the heaviest weights you can handle safely.

That usually means you can just barely complete your last repetition.

4. Seek variety. Work your muscles from different angles.

Experiment with free weights and machines as well as body weight exercises, like pushups and dips.

5. Take days off. Your muscles actually grow during the time you spend resting in between workouts. 

That might mean relaxing or doing other activities like hiking or swimming.

6. Adjust your lifestyle. Adopt healthy habits to go along with your physical activities.

Eat a balanced diet and aim for 8 hours of sleep each night.

Manage stress and cultivate mutually supportive relationships.

7. A toned body looks great, but strength training offers so much more. 

Take care of your body and mind with a well-rounded fitness program that will help you enjoy a long and active life.

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How to Keep Up Your Energy While You Shed Fat and Lose Weight?

 Being on a diet can zap your energy while your body adjusts to eating less. 

You fall behind at work because you're dragging yourself around. You order a bacon cheeseburger instead of a salad as your patience shrinks and frustrations build up.

Hang in there. Shedding fat and excess pounds will ultimately put more zip in your step. Meanwhile, try these suggestions for beating fatigue while you cut back on calories.

Read more: How a Mediterranean Diet Can Help You to Lose Weight and Get Fitter?

Change the Way You Eat

1. Make time for breakfast. Refuel in the morning with a nutritious breakfast like eggs or yogurt with cereal and fruit. You'll be more productive and less likely to overeat later in the day.
   
2. Schedule mini-meals. Divide your daily calories up into five or six small meals and snacks. You'll keep your blood sugar stable and avoid becoming weak from hunger.
   
3. Focus on fiber. Whenever you eat, choose foods high in complex carbohydrates. Most vegetables and whole grains are rich in fiber. They give you staying power because your body digests them slowly. Pair them with lean proteins and healthy fats for a balanced diet.
   
4. Limit caffeine and alcohol. A cup or two of coffee in the morning wakes you up, but too much java late in the day can cause jitters and keep you up at night.
   
   Alcohol also disrupts sleep, so drink plain water close to bedtime. As a bonus, staying hydrated thins your blood and speeds up circulation, giving you extra energy.
   
5. Count calories. Losing weight gradually beats super strict diets. Drastically cutting calories can slow your metabolism and cause nutritional deficiencies.
   
   Estimate your individual calorie needs with online calculators available at many reputable websites.
   

Make Other Lifestyle Changes

1. Sleep well. Losing sleep is the most obvious culprit when you're feeling tired. Try to go to bed and rise at about the same time each day, especially when you're eating less.
   
2. Take a walk. Moderate exercise curbs hunger and lifts your spirits. Sign up for a dance class, a crossfit class or walking club. Incorporate more activity into your day by stretching and climbing stairs.
   
3. Breathe deeply. Skillful breathing recharges your body and mind. Draw air in slowly and deeply through your nostrils allowing your diaphragm to rise. Spend an equal amount of time gently exhaling.
   
4. Manage stress. Losing weight may seem overwhelming if you're already juggling multiple projects. Dissolve tension with yoga or a warm bath instead of comfort foods.
   
5. Listen to music. Music is another stress buster that helps you breeze through housecleaning and paperwork when you're starting to slump. Turn up the stereo at home and wear ear buds at the office.
   
6. Clear away clutter. Is your bedroom overflowing with books you don't read and clothes you don't wear? Making your environment more spacious and organized will help you sleep better.
   
7. Inhale invigorating scents. Treat the doldrums with aromatherapy. Rosemary, peppermint and jasmine are refreshing choices.
   
8. Take a break. Adults need recess too. Accomplish more with less effort by enjoying frequent breaks.
   
   Most adults find it difficult to concentrate for more than about an hour, so the quality of your work may be enhanced while you feel more peaceful and resilient.
   
9. Talk with your doctor. If you need additional assistance, ask your doctor about underlying conditions that can cause chronic fatigue that sabotages your diet.
   
   Effective treatments are available for common issues like low thyroid functioning or anemia.

You can feel strong and alert while you stick to your weight loss plans.

Boost your energy with healthy eating choices and other simple habits. Soon, you'll be lighter and livelier!

Lose weight effectively and reduce your body fat, achieve sustainable weight loss using the slimming jelly! It’s tasty, fun and convenient. Get your slimming jelly here! Click here to read the raving testimonials!

Combat mental stress and physical fatigue with a healthy does of our Health and Vitality Jelly, which boast a dose of 900mg of the 6 year old red ginseng extract per serve! This will bulletproof both your body and mind be it at the workplace, gym or in the classroom. Click here to read the reviews and check out the Health and Vitality Jelly on offer today!