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Your Electric Bike Checklist ~ 10 Tips to Keep Your Electric Bike and You in Tip-Top Condition

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Here’s Your Electric Bike Checklist

10 Tips to Keep Your Electric Bike and You in Tip-Top Condition

Cycling For Fitness

Electric bikes are the new way to cycle! Thinking about getting one of your own? Don’t go anywhere without our handy checklist!

  1. A useful guide: you can’t have a bike without having a brilliant guide to using and maintaining it. Choosing, Using & Maintaining Your Electric Bicycle (Essential Buyer’s Guide) is a great choice, but always ask your salesman for advice too. They know bikes best, and they are bound to know which bikes are the best electric bikes, currently.
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  2. A helmet: a crucial piece of kit for any cyclist. Your safety is more than worth the splurge. There are some fantastic helmets out there, whether you want novelty, girlie, sporty or just plain safe, you are sure to find something that’ll suit you perfectly.
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  3. Lights: another safety must-have. Even if you don’t cycle at night, good lights are essential. In bad weather, for example, the sky is much darker, and visibility is impaired.
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  4. Appropriate clothing: fluorescent clothing puts you firmly in sight of drivers and other cyclists. Don’t wear dark clothing if you’re cycling, and make sure there are no flappy sleeves or trouser ends hanging down. You don’t want to get caught up in your bike!
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  5. An adequately maintained charger: your bike battery needs to be secure and kept away from water, whether that’s on your bike or when it’s indoors charging. You also want to ensure the charger itself is kept clean and dry. Check it’s functioning properly regularly and replace it as soon as you need to.
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  6. Solar-powered charging: think about replacing your charger with solar-powered charging. Then your bike is 100% green! If you already have solar panels, all you need to do is boost the voltage, and you can adapt your e-bike fully to solar power.
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  7. Cycling For FitnessBrush up on your cycling skills: if you’re not already a cyclist, brush up on your skills. There are many courses out there, especially for road safety. This would be a great activity for the whole family to do. You definitely want your kids to be road-safe as they enjoy their new bikes.
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  8. Get bike insurance: E-bikes are an investment that you definitely want protecting. Get cover that protects you, as well as your bike. The bike can be replaced, but there’s only one you!
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  9. why fitness goals failLearn about how much good your new hobby is doing you: cycling is excellent for your health and fitness. It’s also great fun and helps with stress management. Getting on the bike after a long day at work is a great way to let off steam and keep fit at the same time!
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  10. Check out some e-bike competitions: once you’ve got used to your new bike, why not train up and enter something? There are tons of events you can have a go at. Whether you like fast and short races or cross-country treks, there will be something for you.

There are so many benefits to cycling, and almost no downsides (apart from the hills), so get searching for that fab new bike now!
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Do you own an electric bike? Share with us below your biking challenges and tips!
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Cycling for Fitness – 3 Must-Do-Have Essentials

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Cycling For Fitness…and Pleasure!


Cycling For FitnessCycling for fitness, health and wellness, as an outdoor activity, is one of the most popular exercises, practised by millions the world over.
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Whether you’re doing long-distance, or simply going for a ride with your family, it’s a great way to keep fit and trim, done as a consistent fitness routine.
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Additionally, this is an excellent activity to decompress and destress after a day at work in an office, just by being out in the open. Stress is one of the main causes of degenerative diseases including cancer and heart disease because it dampens and destroys bit by bit, over time, the immune system.
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Put in proper diet and nutrition, you’re up and running to stay fit and trim to enjoy and also face any challenges you may encounter on your bicycle rides!
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Today, sponsored cycles are also becoming a very popular way to raise much needed funds for charity too.
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Whether you’re taking part in an organised event or planning a route of your own, it’s important to make sure that you have the right essential gear so you can complete the ride safely and successfully.
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Choosing A Bike

Cycling For FitnessMake sure you purchase a bicycle that is designed for the sort of riding you’re going to be doing. Make sure you have the right style of bike for short- or long-distance road riding, mountain biking or off-road cycling.
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Visit a specialist shop and get the staff to help you choose a lightweight bike that can stand up to the distance. Remember, you’ll be on the bike for a some measure of time, so choose one with handles that are comfortable to lean ons. Upgrade the saddle for maximum comfort.
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Invest in good lights. Not only will lights let you see where you’re going if you’re cycling in low light, but they’ll also make sure other traffic can see you.
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Think about whether you can use battery lights, which will need batteries replacing as you go, or whether you’d be better off using a dynamo light, which recharges as you ride.
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Add on sturdy mudguards to stop you getting too mud splattered if you’re cycling in poor weather conditions. You’ll arrive at your destination much cleaner with proper guards.
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Choosing Clothing

Cycling clothing will help you to stay cool and dry as you cycle. Choose a cycling outfit that is comfortable to wear for long periods.
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Look for reflective strips to help you be visible to traffic. Stick with close-fitting lycra. The close fit helps you stay more streamlined, reducing the risk of clothing becoming caught in the bike, and giving you a little more speed. The stretch in the fabric will let you move easily to peddle, while also wicking away sweat.
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Padded shorts will keep your saddle comfortable for longer, which you’ll be very grateful for after a long day on the bike. Make sure you’ve bought a safe helmet too, that has been properly fitted. It needs to be secure on your head to protect you in case of an accident.
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Pack a cycling jacket to protect from the elements or cooler temperatures. For your shoes, choose toe clips. They’ll help you cycle more efficiently, but will need some practice to get used to if you usually ride in normal trainers. Make sure you choose a shoe with decent grip on the sole to keep your feet on the pedals.
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If you’re completing a charity ride as a team, you can choose a Custom Designed Cycling Team Kit to properly mark you out as a team.
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Repair Kit

Mishaps happen, so be prepared with a repair kit to tackle punctures and other basic repairs. You’ll need a pump for refilling your tyres too.
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Being properly prepared means that any puncture or flat tyre doesn’t mean you have to be off the road for long. You can do your own repairs and be back to cycling with minimal delays.
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Share with us below your tips on cycling for fitness!
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Leg Workouts ~ 3 LEGitimate Reasons to Work Those Legs

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The Best Leg Workouts ! 

3 LEG-itimate Reasons to Work Those Legs

Keeping Your Joints Supple and Healthy.
Breakthrough Improvement
in Athletic Endurance and Recovery
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Sometimes, even the thought of squats, lunges or any leg workouts at the gym or at home can be exhausting. And as for the glutes, well most people would much rather sit on them than work them.
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It can be all too easy to neglect leg workouts and many people (especially guys) often skip leg day at the gym entirely.
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When it comes to leg workouts for health reasons, there are some persuasive reasons not to neglect those pins – read on to see why – along with 3 tips on how to build leg strength and stamina with leg toning workouts.
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1. Optimized Sporting Performance

Leg Workouts .
Working your legs will give you a strong stable form and limit the chance of injury.
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For sporty types, building lean and strong legs will increase speed, agility, flexibility and provide a strong base for balance – from golf to running, tennis or gymnastics these factors are useful for so many different sports.
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Strong legs can also prevent injuries such as lower back pain. In the case of which, strengthening the core is often advised.
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But remember that building leg muscles and glutes can ease this common ailment by stabilizing the pelvis.
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Leg & Hip Discomfort Improves

 

2. Lose Weight and Prevent Diseases

Leg Workouts .
Legs contain some of the largest muscles in the body. Therefore, making these muscles bigger and stronger will help you burn more calories as you use them.
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This can help you to shed pounds. By losing weight you’ll reduce the risk of preventable diseases like diabetes, stroke and even cancer.
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There are many ways to the tone leg muscles. Running uses every single leg muscle and is therefore the exercise that will strengthen them most quickly.
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Leg Workouts .
Cycling is another great leg exercise, and if you’re just starting out then electric bikes are a way of building up strength and stamina with opportunities to rest.
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Simply lying on the floor and resting your legs up the wall vertically is a yoga pose that has some amazing benefits for weary legs and can help ease stress and anxiety too.
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Breakthrough Improvement
in Athletic Endurance and Recovery
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3. Prevent Health Issues in Later Life

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Legs are a complex alignment of muscles joints and tendons and they’re used in lots of everyday movements – even movements where it doesn’t appear they’re being used.
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They’re also our main means of transportation. The average American takes around 5000 steps a day. Even if that’s only around half of the recommended amount, it still translates to 2.5miles; over a lifetime adds up to some serious mileage.
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Legs are amazing – but with legs especially – it’s important to ‘use it or lose it’. Many people become unsteady on their feet as they get older due to deteriorating muscle mass. Therefore, building strong legs in earlier years will set you up for later life.
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Often overlooked, legs are an important muscle group that should be built into your workout routine. From beginners to seasoned sportspeople, making room for regular leg workouts will significantly improve health, well-being and performance.
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diet, nutrition fitness
Leg workouts can often lead to injuries, so be aware of injuries which can easily occur, like torn muscles, sprains and strains. Use sports medicine for treating and preventing your injuries. Or visit your sports doctor for professional help.
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Leg & Hip Discomfort Improves

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A smart move is to ensure you have to hand a supply of natural bio-available anti-inflammatories like curcumin to help reduce pain and swelling.

Advances in scientific technology have made possible oral stem cell supplements which stimulate your bone marrow to produce adult stem cells that help your injuries self-heal.

Article by Jackie Edwards
jackieedwardswriter@gmail.com

diet, nutrition fitness

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Breakthrough Improvement
in Athletic Endurance and Recovery

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 Share with us below your experience with leg workouts. What were your challenges and benefits?
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Stay Energized when Working Long Hours ~ 5 Ways to Do This

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How to Stay Energized when Working Long Hours

5 Ways to Achieve This!
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Stay Healthy at the Office

It seems that the idea of “long hours” has become more of a norm than an exception. As such, this so-called ‘lifestyle’, this stressful, hectic pace of life has reshaped our priorities. Let’s get real…all these lumped together over time can lead to illness and degenerative diseases including heart disease and cancer.
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It’s becoming more challenging to stay on top of our tasks, keep our energy levels high, and safeguard our social lives.
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However, no matter what you do and how complex your life may be, there are certain steps you can implement into your routine in order to help preserve your energy.
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5 Best Ways to Stay Energized when Working Long Hours
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1. Stay Energized when Working Long Hours: Tip #1
Work Out Before Work

Stay Energized when Working Long Hours How many times have you planned to hit the gym as soon as the clock strikes five, but you end up too tired to actually stick to your promise?
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When we spend so much time stuck behind a desk, chances are we’ll rush home as soon as we wrap up at the office. On the other hand, if you teach yourself to start your day with a burst of physical activity, you’ll fuel your mind and your body with energy.
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You can add healthy home workout additions to make your morning workouts more enticing. However, with or without, a consistent morning fitness routine will give you the needed lift to tackle greater challenges and provide you with plenty of mood-boosting chemicals for more motivation throughout the day.
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Add to that the mighty effects on your circulation, and you’ll quickly notice that your productivity levels and your energy are much higher than before.
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2. Stay Energized when Working Long Hours: Tip #2
Prep Your Office Meals and Snacks

Stay Energized when Working Long HoursLet’s get smart! You can prep at home several great delicious office lunches. Here are 3 yummy office lunch recipes that you can easily master, then enjoy during your lunch break.
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The real devilish challenge is that afternoon slump that often tricks you when it comes to methods for renewing your energy supplies.
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Right after the first portion of your work day is done, it’s no wonder your body starts craving sugar in the afternoon for an instant energy boost. This may seem an acceptable solution at the time being, but that quick spurt of energy will dissipate as fast as it arrived when you choose a unsavory source.
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Stay Energized when Working Long Hours So, you can stay smart by having foresight and be prepared. Here are 7 great office snacks that you can prep beforehand…healthy for your weight and health, and healthy also for your wallet!
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If you are tempted to go to the snack dispenser, consider other healthier snack alternatives to your typical sugar-based candy bar or the bag of chips.
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There are many equally tasty, and much healthier substitutes such as snack packs of various nuts (walnuts, hazelnuts, peanuts, almonds, you name them), or fruit salads.
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3. Stay Energized when Working Long Hours: Tip #3
Master Meal Planning

Stay Energized when Working Long Hours For those who spend hours at the office, there is literally not a single second to waste. You simply NEED to fit healthy eating into your busy lifestyle. Prepare food using REAL whole ingredients ~ nothing beats real food!
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Planning out your weekly meals is key to preserving your energy and your time.
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You can decide on a designated meal-planning day, such as Sunday, to go grocery shopping for the entire week, cook, and pack your daily meals into suitable containers – mason jars and Tupperware work great for most meals.
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Then again, you can also plan for the busiest days of the week and do what clever Aussies have started doing – the trend of ordering ready meals in Sydney and other cities has become the go-to solution for many hard workers.
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It’s a great way to keep up with your dietary needs, make your meals nutritious and diverse, and have the perfect pick-me-up meal for your lunch break. On top of it all, if you are wanting to lose that stubborn excess weight, this is a perfect way to adopt, for the simple reason that weight gain is cumulative!
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4. Stay Energized when Working Long Hours: Tip #4
Don’t Skimp on Sleep

Stay Energized when Working Long Hours Getting quality sleep is so much more than just a basic physiological need.
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When you create a sleep schedule that ensures your minimum rest requirements, you’ll let your body rest and recuperate from all the hard work during the day.
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That, in turn, gives you a chance to replenish your energy for the upcoming day and keep your hormones balanced.
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This single habit is crucial in all of your bodily functions, so no amount of healthy food or exercise can make up for the lost sleep time.

To improve the quality of your sleep, make sure you create a before-bed routine that will let you unwind. Anything from meditation, reading, to kicking out all electronic devices from the bedroom in the two hours before bed will help your brain detox and fall asleep faster.
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5. Stay Energized when Working Long Hours: Tip #5
Kick-up Your Self-Care Rituals

Stay Energized when Working Long Hours Even though many of the aforementioned steps such as a consistent fitness and exercise routine and eating healthy fall under the category of “self-care”, there are other vital actions you can take to become more resilient to the negative effects of everyday stress.
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If you enjoy cycling or hiking, go for it! Do flower arrangement, collage work, painting, or simply pampering yourself to a relaxing massage could be your go-to techniques.

Stay Energized when Working Long HoursYour choices are practically endless when it comes to defining your self-care routine, so make sure you truly listen to your body and define your needs.
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Self-care would also mean taking premium nutrients in the form of bio-available plant based supplements which our bodies can assimilate. However good our diet, we will not be able to absorb all the vital nutrients our bodies need for optimal health and vitality.
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We need minerals, the spark plugs of life, a broad spectrum multi-vitamin, vitamin C in mega doses for heart health and curcumin, nature’s anti-inflammatory.
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diet, nutrition fitness.
Think outside the box and allow yourself the flexibility to switch between rituals when you feel like it – after all, it should be your oasis of wellness, not another source of stress!

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Article by Expert Author: Olivia Williams Jones
Editor at High Style Life
w: https://highstylife.com/ e: olivia.jones@highstylife.com

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What do you do to keep awake and energized at the office. Any tips, tricks and secrets to share? Do share with us below!

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Road Safety for Cyclists ~ 4 Things to Consider When Sharing The Road

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Road Safety for Cyclists

Sharing the Road? 4 Things Cyclists Need to Know About Road Safety
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Spring Cycling Essentials.
Riding a bicycle is great for your health and one of the best ways to get around your local area without having to rely on a motorized vehicle.
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If you choose to ride your bike on the roadways instead of drive, you should take certain safety precautions to avoid dangers.
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Below are 4 pieces of advice that you should follow to keep yourself safe on the road.
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1. Know Your Responsibilities
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As a cyclist, you will share many of the same responsibilities as drivers. Being aware of your responsibilities can help you avoid accidents and ride more defensively.
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AAA notes that you still have to yield to pedestrians who are trying to cross any roads. You’re also still expected to stop at stop signs and red lights.
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If you need to make a turn, be sure to use the appropriate hand signals to let drivers and any other cyclists know where you’re going. Traveling with the flow of traffic is another rule that you’ll need to follow.
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2. Make Yourself as Visible as Possible

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You’ll want to make sure that you’re clearly visible so that drivers can avoid hitting you. Wearing bright-colored clothing is a great way to catch drivers’ eyes and keep you safe.
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If you ride at night or in the early morning, try wearing reflective clothing and using a headlight on your bike to make yourself more visible. Reflective materials can also be placed on your helmet and shoes.
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If you need to cross the path of a driver who’s stopped, try to make eye contact and give a friendly wave so that they won’t accidentally proceed without seeing you while you’re crossing.
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3. Bring Emergency Supplies
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You can find emergency kits that are ideal for cyclists. Some of the best kits are contained inside lightweight, waterproof bags. Bandages, antibiotic ointment and irrigation syringes to treat road rashes are included in some of these kits.
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You should also bring a mobile phone with all your emergency contacts listed in case you or someone else needs to call for help.
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If you happen to get into an accident that’s caused by a negligent driver, you can hire an accident attorney who specializes in bicycle collisions to take legal action.
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4. Keep Your Bicycle Under Control

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Maintaining control over your bicycle at all times is a must if you want to stay safe on the road. You should be riding a bike that’s sized and adjusted correctly for you.
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Check your tires regularly to ensure that there’s enough air in them to ride stably. Your brakes should also be checked so that you’ll be able to stop quickly if necessary. Riding on bumpy roadways or at fast speeds isn’t recommended until you get used to outdoor cycling.
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diet and nutrition
.Bicycle safety should be a top priority of yours if you plan to share the road with vehicles. You’ll have a greater chance of getting to and from your destinations safely by riding with caution.

diet and nutrition

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Post by Hannah Whittenly
https://Twitter.com/HannahWhittenly

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Do you cycle? How do you stay safe on the road, both for yourself and for others? Share with us below your experiences.

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Lack of Gym Motivation ~ 4 Reasons Why You’re Not In A Hurry To Exercise

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Lack of Gym Motivation?

4 Reasons Why!

Motivation Procrastination.
Have you ever tried to get fit, lose weight, or shape up but failed to see any proper results?
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Most of the time, a lack of motivation is the reason why we end up failing to reach our goals.
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Without proper motivation and support, it’s hard to work at our goals and give it our best.
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So, in order to revitalise that motivation, below are 4 tips to help you get exercising and work your best.
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Lack of Gym Motivation Reason #1
You don’t have a gym buddy
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Lack of Gym Motivation .
A gym buddy is not only a source of motivation and friendship, but also someone who can support you through the toughest times.
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Having a gym buddy means that you can work together. A gym buddy helps you remove anxiety when visiting the gym.
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You can support each other to beat bad habits and create better ones.
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Having a gym buddy also makes it more fun to go to the gym. You’ll treat exercising in the gym more like an enjoyable group activity as opposed to a stressful workout.
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Lack of Gym Motivation Reason #2
You don’t have a trainer
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Lack of Gym Motivation,
Whether it’s a personal trainer or someone online who is giving you advice, you always need someone who knows more than you about fitness.
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Are you shy and find it difficult to make friends at the gym? Perhaps you aren’t confident enough to ask for help.
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If so, then you can always consider a service such as Marc Dressen Personal Training.
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Hiring a personal trainer is a wonderful way to get fit and stay motivated. You’ll get plenty of sound advice when you’re at the gym. You’ll also get support from them in the form of tailor-made diet plans, exercise routines and more.
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Lack of Gym Motivation Reason #3
The gym environment isn’t fun
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Lack of Gym Motivation .
If you feel like your gym isn’t right for you, then there’s no harm in switching.
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Some gyms are notorious for having a bad community full of bodybuilders and fitness buffs who don’t take kindly to new people.
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However, many other gyms welcome newcomers, offer advice and have wonderful communities build around them.
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These are the types of gym that you should be looking for: a gym which accepts you and helps you grow alongside their community.
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There are also times when the gym itself doesn’t meet your requirements. Perhaps the equipment is faulty or lack-lustre. Or maybe the showers aren’t very good. Or perhaps maybe you want something more modern.
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Lack of Gym Motivation Reason #4
You aren’t tracking your progress
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Lack of Gym Motivation .
Progress doesn’t mean how much weight you’ve lost or how big your muscles get.
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Progress can mean how many push-ups you’ve done compared to your last session, or how far you run on the treadmill compared to a week ago.
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Weight is an acceptable metric to track your progress.
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However, weight as a metric can also be a very unstable one because it’s not as simple as just looking at a number and watching it go down.
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Instead of using weight as a means to track progress, use your habits. Track how many calories you’re eating. Track how you’ve cut down over the past few days. Record the number of reps you can do and how many steps you take per day.
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Lack of Gym Motivation? Don’t look forward to working out at your gym? Share your challenges and tips and successes with us below! 
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