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Sleep and Triathlon Training ~ 3 Success Tips

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Sleep and Triathlon Training
3 Success Tips: How Sleep Affects Your Triathlon Training

Sleep and Triathlon Training
Sleep and Triathlon Training

Sleep and Triathlon Training: Training for a triathlon can be one of the most challenging and gruelling undertakings you’ll ever experience.
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As a result, it is vital that you pay close attention to your entire lifestyle to help ensure you’re getting the most out of your training.
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That being said, one area that many people tend to overlook is the importance of sleep. This is unfortunate because sleep is undoubtedly one of the most important aspects of a healthy lifestyle, and nowhere is this truer than for athletes
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Breakthrough Improvement
in Athletic Endurance & Recovery!

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Sleep and Triathlon Training ~ Success Tip #1:
Sleeping Well Can Be Key in Getting the Most Out of Your Training
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Sleep and Triathlon Training
Sleep and Triathlon Training

The importance of sleeping well before and after your training really cannot be overstated. Getting a good night’s sleep will obviously help to ensure you are both mentally and physically fresh and ready for your workout.
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Individuals who are even mildly sleep deprived tend to have lower aerobic endurance and feel fatigued more quickly, and these factors will obviously decrease the overall effectiveness of your training.
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Sleep and Triathlon Training ~ Success Tip #2:
Learn and Understand How Sleep Aids in Recovery
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Sleep and Triathlon Training .Sleep and Triathlon Training

Most athletes know that recovery is one of the most important parts of any training regimen.
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However, you may not know just how much of a key sleep holds in aiding your recovery. Sleep provides your body with the rest and time it needs for your muscles to properly recover from the day’s exertions.
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Not only that, but deep sleep is the time when your body releases human growth hormone, which is an essential ingredient needed to stimulate muscle repair and growth.
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Breakthrough Improvement
in Athletic Endurance & Recovery!

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Sleep and Triathlon Training ~ Success Tip #3:
How to Ensure Your Sleeping Patterns Are Conducive to Your Training
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Sleep and Triathlon Training
Sleep and Triathlon Training

Adults generally require between six and eight hours of sleep each and every night for their bodies and minds to function at their best.
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However, studies have shown that athletes in the middle of a rigorous training regime often require even more sleep than the average person.
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The good news is that exercising or training regularly almost always results in an individual sleeping far better than those who only exercise on occasion or never at all. Nonetheless, there are still a number of steps that you can take to further ensure that you’re getting the best sleep possible.
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Simple things such as taking a hot bath or shower before going to bed and limiting your screen time in the hours before bed can do wonders for improving the quality of your sleep.
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The environment you sleep in is also hugely important. For this reason, you’ll want to make sure that it is as comfortable and relaxing as possible.
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Many experts recommend that athletes invest in high-quality bedding and a good mattress. When comparing beds, consider different brands
and models, since your bed dramatically affects the way you sleep.
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No matter what your reasons are for wanting to undertake triathlon training, it is vital that you do everything you can to make your training as successful and effective as possible. In this sense, you cannot afford to neglect the importance of sleep if you truly want to be your best.
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Breakthrough Improvement
in Athletic Endurance & Recovery!

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Author: Anica Oaks
Anica is a professional content and copywriter who graduated from the University of San Francisco. She loves dogs, the ocean, and anything outdoor-related.  Twitter @AnicaOaks. Anica recommends AH beard mattress for better sleep.

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Our readers also enjoyed and benefited from the following articles on Sleep and Triathlon. Click to read!
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How to Develop A Fitness Growth Mindset ~ 4 Best Attitudes Worth Adopting

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How to Have The Best Fitness Growth Mindset

Do You Have The Right Fitness Growth Mindset?
4 Fitness Attitudes You MUST Adopt!
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Winning the game of weight loss

When it comes to getting fit, it is as much about your psychology as it is stimulating your muscles. Unless you have the right mindset, you’re  going to struggle to get to where you want to go.

Yoga As A Practice That Goes AnywhereAlthough many people may think that their attitude toward exercise is good, most don’t have the emotional stance to see the actual work of exercising through. This may cause much mental stress. Here is an easy exercise mind-control exercise to stop mental stress which can get you started on developing and strengthening your fitness growth mindset!
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Below are 4 fitness growth mindsets worth adopting when it comes to training. 
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1. You Don’t Sweat The Small Stuff

Having a growth mindset isn’t about being the perfect exerciser, always doing everything right. Life isn’t a straight line. There are peaks and troughs along the way that will challenge and exhilarate you.
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But some exercisers take the view that they need to train in a specific way every day. If they fail, then they tell themselves that they don’t have “what it takes” to get to where they want to go and give up.

Work In Progress.
But training isn’t about doing everything right: ask any personal trainer. Instead, it is about getting it mostly right – just like a right diet and nutrition. There will be certain days where you don’t want to hit the weights or get on the cross trainer, and that’s how it goes sometimes.
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New Year's Fitness Resolution.
The people with the best mindsets are those who realize that failures today don’t necessarily mean failures tomorrow.
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2. You Always Look For Ways To Improve

weight loss plans.
When it comes to getting fit, training hard is only ever part of the story. It is also about training smart too.
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The body quickly adapts to training input. So even if your exercise routine feels like a real challenge at the start, over time, its effectiveness begins to wane. Eventually, your muscles get used to it and stop changing in response.
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Staying Active.
That’s why it is essential to switch up what you do continually. Spend ten weeks running and then cross over to circuits or crossfit. Do whatever you can to keep your muscles guessing. Even if you’re an athlete training for a specific event, this can help.
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3. You Don’t Criticise or Stress Yourself  Up

Many of us struggle with excessive self-criticism. We look at ourselves in the mirror and wonder how we can be so lazy. This can lead to feelings of guilt and eventually, stress.
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Those with a growth mindset, though, keep this kind of inner criticism which lead to guilt and stress to a minimum. It is very much a matter of mind control.

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While being slightly critical of oneself is important, it shouldn’t become all-consuming. Getting fit is about improving your life, not feeling guilty and stressed up all the time.
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4. You Enjoy Your Training

Boost Your Internal Energy.
People with a growth mindset don’t approach their training with gritted teeth. Instead, they actively learn about the various aspects of fitness training like muscle recovery. And they look for ways to help them enjoy it.
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If gruelling 90-minute stints at the local gym leave you feeling depleted and dreading your next visit, then you might want to switch to a different form of training that feels more pleasant.
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MotivationRemember, exercise is not a dose-response relationship. You don’t have to push yourself to the limit every time to gain benefits. Often just listening to your body and training hard when it tells you that you can is the best approach. 

 


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Our Readers also enjoyed reading these articles on Fitness and Fitness Goals & Routines. Click to read, too!
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Share with us below how your fitness training challenges. What tips can you share?
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Breaking Bad Habits ~ Overcome these 3 Challenges!

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Change Your Life by Breaking Bad Habits

Start by Overcoming These 3 Challenges!

Breaking Unhealthy Habits.
Breaking Bad Habits: There are so many negative temptations in life that can have a terrible impact on both your mental and physical health. Due to this, it can sometimes seem a very difficult process to overcome modern reliance or addictions when you don’t have the right tools or support.
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Luckily, taking back control of your life by saying goodbye to your bad habits needn’t be as difficult as you might think. There are many helpful tips and tricks that you can utilise which can help to guide the way.
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So, if you’re ready to get back on track for the sake of your mind and body, then read on to uncover 3 of the best steps that you can follow today to start making noticeable improvements in no time at all!
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Breaking Bad Habits: Tip #1
Stop Overeating & Junk Food Reliance 

Bad Diet.
Unhealthy foods are becoming easier to access every single day, and this is encouraging a generation that relies on junk.
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Overeating and eating the wrong types of food can cause you to gain weight, as well as potentially encouraging many other health issues to grow such as diabetes, heart disease and cancer.
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Do be aware that processed food is filled with processed fats and sugars, both of which are detrimental to your health and well-being.

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Many people look to processed junk food when hunger strikes because of the fact that they have very little time or money to prepare a fresh nutrient rich alternative. However, this could not be further from the truth as you really don’t need to pay a high price nor spend hours preparing a deliciously healthy dish.
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Try to start off small, substituting your usual sugary snacks for fresh fruit and swapping out crisps for raw nuts and seeds, and try to swap for healthier options when eating a meal such as delicious home-cooked chicken wings instead of chicken nuggets from your local takeaway fry-up.

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Or take the time to make a fresh salad instead of takeaway fries cooked with bad oils to clog up your arteries!

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There’s no point in trying to go on a crash diet that cuts out complete food groups as you will likely fail. On top of that, you’ll quickly fall back into your old ways, so go slow and steady to ensure that you can sustain your new healthy lifestyle for the foreseeable future.
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Breaking Bad Habits: Tip #2
Temper Over-Enjoyment Of Alcohol 

Breaking Unhealthy Habits.
This is an issue that many adults struggle with involved over-enjoying alcohol.
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Although it may seem like fun to go out and get drunk there really are no benefits whatsoever. Alcohol causes both mental and physical distress when consumed in excess, including problems with liver and kidney functions as well as depression and bad sleep quality. So it can really affect your well-being.
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It can be hard to say no to alcohol when so many social events have a focus on drinking. However, it’s important that you can take some steps to reduce your consumption or potentially cut it out completely for the sake of your health.
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Seeking out support is so important when you’re trying to kick this kind of habit, so don’t feel as though you have to battle through this journey on your own!

Alcoholism
You can decide to enlist select friends to get sober together or search for some local alcohol rehab clinics. Having someone else to talk to about the struggles you experience whilst trying to kick your habit can really help to improve the rate at which you get back to your old healthy self.
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Breaking Bad Habits: Tip #3
Stop Low Self Esteem 

Seeking Treatment For Drug Addiction.
Low self esteem is becoming such a widespread issue: There are so many things in modern life that can bring your confidence down and cause you to doubt yourself and your abilities. Stress is one BIG cause in our busy and over-demanding 21st Century world today.

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Cutting out this stress and negativity can seem tough, but it’s important that you are able to take steps forward and lead a more positive and inspiring lifestyle.
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Social media is one of the worst offenders when it comes to confidence. There are so many sources of unrealistic standards and expectations as well as a host of negative content and comments too.
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Saying good bye to your social media accounts can free up some time in your day to do self care instead. This can help to boost your confidence and value yourself at the same time.
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There may also be people close to you that affect your self esteem. And although it may be hard to cut them out of your life, it’s vital that you can start to create some distance between yourself and their negativity. diet, nutrition fitness.
Fighting back against bad habits has never been so simple when you are able to make the most of the top tips and tricks detailed above!
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Whether you need to tackle overeating problems, alcohol reliance or social media addiction, you can overcome any hurdle when you are prepared to commit yourself properly.

diet, nutrition fitness

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Our readers also enjoyed and benefited from the following articles on Breaking Bad Habits. Click to read!
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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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Our readers also enjoyed and benefited from the following articles on CYCLING. Click to read!
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CYCLING
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Share with us below your tips on cycling for fitness!
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Crash Diets for Weight Loss ~ 3 Reasons Why They Harm Your Health!

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Crash Diets for Weight Loss Can Harm Your Health!

3 Reasons Why

Weight loss.
Think you need crash diets for weight loss? Think again!
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Yes, you may have a big birthday coming soon or you’re invited to a wedding reception. Of course, you want to shine and look your best.

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However, maybe you have been struggling with your weight loss journey with dire results. Or perhaps you’ve been following some whacky diet or other. Or you’ve accidentally lost track and undone all your efforts. All these can make it very stressful to feel confident at big, important events.
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Of course, you want to look your best. So, you mark with a cross in the calendar the date by which you want to have dropped a dress size, toned up your abs, or anything else that dramatically transforms your appearance.
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There’s absolutely nothing wrong with finding something to motivate you. But, you need to be careful. If you don’t give yourself sufficient time to plan a healthy weight loss journey, you are likely to put your fitness at risk.

YOGA BURN
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1. Weight loss should be a lifestyle change

Losing weight is never a miracle solution. It starts with a consistent program. The key is not to find the magic potion that melts fat away. The key is consistency over time.
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That’s precisely why it can be challenging to stay motivated and to actually sustain that get-fit motivation when you’re making changes within a short period of time.
EAT STOP EAT
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You may not be able to see any significant improvement at first. After all, you don’t lose weight after one day. So what you really need is to maintain your motivation during your weight loss journey!
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Therefore, if you want to follow a healthy weight loss plan, it can be extremely disappointing when it comes to short-term results. Why, because, you’ll most likely fail flat!
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2. You are more likely to take inconsiderate risks to see results

It’s not uncommon to pile up additional workout sessions to speed up the weight loss process. However, you need to be careful. Overtraining comes at a high cost, as any physiotherapy specialist can tell you.
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If your body doesn’t have enough rest time, it can’t recover between workouts. As a consequence, you are more likely to injure yourself. For example, you may tear a shoulder tendon. This is because either because your body can’t hold the posture anymore or because you’re straining your joints and muscles through repetitive movements.

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3. Sure, crash diets work ~ short-term, but never forever

Getting thin fast has become a mediatic obsession. You only need to turn to Instagram to find countless influencers suggesting bogus crash diets and cleansing plans.
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Most crash diets show positive results, some as early as within a week. But don’t let it fool you. To be effective, last-minute diets are designed with no regard for nutritional values. Sometimes, despite the deprivation, you don’t even lose that unwanted weight!
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Indeed, rapid weight loss through high-calorie deficit weakens your immune system and increases cardiac stress as vital nutrients for optimal health are missing. To put it clearly, crash dieting causes using artificial foods, chemicals and unwholesome methods makes you stressed-up, unfit, unhealthy and susceptible to disease.
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Crash Diets for Weight Loss.
To lose weight effectively, you need to use sustainable plans, like eating REAL, wholesome delicious food. Such delicious dishes make you feel so satisfied that you don’t go searching for junk food.
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Artificial, palatable foods like low-fat, low-sugar, GM-ed foods have all been modified. As such, they can never fulfill your real need and desire for proper nutritional and emotional sustenance. Your crash diets are doomed to failure from the very start.


diet, nutrition fitness
In conclusion, while there is evidence that you can transform your body in a short amount of time, you need to be very careful about it. From exercise and fitness training to strict dieting, no approach to rapid weight loss is healthy.
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The only healthy, sustainable way is steady and consistent weight loss. Here are healthy, successful weight loss secrets you must know, learn about and implement!
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If you are looking effective weight loss before a big event, make it your new goal to improve your lifestyle by eliminating stress-busting eating bad habits. Learn how to revamp your diet and bad food habits.
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You are not going to drop a dress size in a matter of weeks. But, your lifestyle changes won’t go unnoticed. Your skin will be glowing and bright. Your clothes might feel fashionably loose on you. But, more importantly, you’ll still be able to enjoy the party without depriving yourself!!!

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you done crash diets? Share with us your challenges and successes around crash diets for weight loss. Also, do you have secrets to share?
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