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Winter Workout The Healthy Way ~ 6 Tips That Work!

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A Winter Workout The Healthy Way

6 Top Tips for Staying Healthy during The Cold Season

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Winter brings changes to nature, and also to your daily routines. Even though you’d rather snuggle up on the sofa drinking hot cocoa, that shouldn’t become a habit. Holidays are a great excuse to enjoy the treats and festive cuisine. .

Shorter daytime and cold can dissuade you from working out, but that only means you have to change the tactics. Instead of surrendering to the winter blues, keep your spirits high with new workout routines and healthy habits.
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Below are 6 tips to do just that!
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1. Pay attention to your food and beverage
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Winter Workout The Healthy Way .
During winter, food becomes more attractive than before. One of the reasons for this is that the cold will make you spend more time indoors, with fewer activities.
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Being bored and inactive are a known causes why people put on extra weight. Even though this is all understandable, it’s not healthy.
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Practise eating only when you’re hungry. Also, eating healthy foods in winter is actually not that difficult.
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Although fresh veggies may cost more than during the summer months, you can still use frozen ones. Use healthy sweeteners instead of sugar and drink green tea which will help you with belly fat.
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Don’t forget to start with vitamins too or update your intake regime. The less time you spend being sick, the more you’ll spend exercising.
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2. Try to do some sort of sport
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How to Treat depression with Exercise.
Winter sports may not keep you active all the time but will bring some fun to your workout. Skiing is mostly reserved for those travelling to the mountain retreats on vacation. On the other hand, skating is not. An hour of skating burns 460 calories, and it’s also something you can do in company.
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Swimming to Lose Weight Quickly.
Swimming is one of those sports you can do all year. If you swim faster, you can burn around 590 calories in one hour, while slower strokes will use up only 413. Another benefit of swimming is that it will keep your muscles in shape and enhance your stamina for other workouts.
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3. Join something new
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A Suitable Workout for you.
To keep your motivation and enthusiasm in check, join some team sports or group classes. This will keep you moving and help you meet new people with same goals as you.
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It can be whatever you want, from volleyball to an aerobics class. Even dodgeball or tennis are options, too. Participating in paid and regular activity is a great motivator to stay active during the winter.
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4. Set a goal
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Winter Workout The Healthy Way .
Every good plan has goals. Besides being healthy, make it interesting and set a new goal. It can be to lose weight, get that six-pack you always wanted, or even challenge yourself to run 5k outside.
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These types of goals will keep you occupied during cold months and motivate you to achieve more.
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It’s important that you start realizing your goals bit by bit: set milestones necessary for their fulfillment. Doing so will make you more focused and you won’t tire quickly and give up.
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5. Exercise At Home
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Leg Workouts.
The easiest way to exercise during winter is to do it at home. To keep motivated, pretend that you’re going to the gym. This means that you should put on the workout clothes and shoes, fill your water bottle and play some music.
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There are many options when it comes to exercising at home. You can download an app for the desired workout and keep track that way. Alternatively, you can try some home trainer videos, depending on what suits you best.
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Yoga is also a great way to be in shape during winter. Nowadays, there are more and more popular walk-at-home workouts which can save you money.
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6. Wear Several Layers Of Clothes
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If you decide to run outside, there are a few things you must do before you step out in the cold. First, dress appropriately. This means that you should wear layers which you can take off as your body temperature increases.
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However, it’s important not to over-bundle. You will sweat and the clothes will become damp. The more layers you have, the more wet clothing you’ll be wear. This can cause hypothermia or you can catch a cold.
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The best way to approach this to dress for a slightly higher temperature, for example for around 10 degrees warmer. When you start moving, your body temperature will rise and you’ll be able to bear the cold much better.
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Lastly
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Winter is just a season with a different landscape and not a good enough reason to quit on your exercise routine. If anything, staying healthy and in shape is more important during the winter since that’s the period when we tend to function more slowly.
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So don’t let that good workout over the year be for nothing. Continue walking the healthy path. Very soon, you won’t even see it as something you must do, but rather as a normal part of your life.
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diet, nutrition fitness

Post by Nina Simons
simons.n.nina@gmail.com
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Do you workout during the winter? Share with us below your secrets and workout tips!

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4 Ways to Look Good Even When You Are Working Out

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Look Good Even When You Are Working Out

4 Ways You Can Achieve This!

How to Look Good Even When you are Working Out.
Looking good in 4 Ways: Confidence about your Routine, Looking like You Know What You are Doing, Wearing the Correct Gym Clothes and Having Good facial tone can do no end for your self esteem!
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Even though no one expects you to look like a supermodel while running on a treadmill, the truth is that looking good can positively affect your self-worth in so many ways.
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Apart from making you feel great about yourself, it can boost your self-confidence as well, which can make other people appreciate you and think highly of you.
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Here are 4 amazing ways to look your best when you’re exercising, so check them out!
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1. Look Good Even When You Are Working Out: Tip #1
Be confident about your routine
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How to Look Good Even When you are Working Out .
The best way to look and feel great while working out is to be confident about your routine, which means that you should know exactly how to start your workout and which exercises are next.
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This is particularly important if you’re a beginner, because people who work out for a long time can easily switch from one exercise to another, without too much thinking.
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As a beginner, you can train more frequently than advanced trainers, since that’s a great way to learn to push your muscles harder and achieve wanted results much quicker. Besides that, you can also opt for training each muscle group twice a week instead of once, as it’s one of the best ways to become more confident about yourself and your routine.
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2. Look Good Even When You Are Working Out: Tip #2
Look like you know exactly what you are doing!

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No matter if you’re a novice at working out or an experienced trainer, the fact is that only people who know exactly what they’re doing can look amazing in the gym.
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Everyone knows that gyms can be quite scary, since there are always a lot of good-looking people who lift weights, run at incredible speeds, and sweat all over the place. But it doesn’t have to be like that at all.
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That’s exactly why you should know your way around, so that nobody can fool you and make you feel bad about anything. First of all, you shouldn’t look at other people – just concentrate on what you’re doing and stay focused no matter what.
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Don’t worry if other people look better, because that’s why you’re there – to get more fit and improve your physique. Mind your own business and know exactly what you’re doing, and you’ll be just fine!
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3. Look Good Even When You Are Working Out: Tip #3
Wear Appropriate Gym Clothes

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Even though everyone knows that clothes don’t make the man, the truth is that they say a lot about him and his way of life. So bear in mind to wear garments appropriate for workouts.
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Of course, girls should never skip a sports bra, since this piece takes care both of their health and the appearance of their breasts. If you don’t know which one to pick, just make sure that it provides enough support. And remember that not every bra is good for exercise.
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Apart from that, you should also pick gym clothes that’ll allow the best performance. You can always opt for quality compression clothing which is great for reducing muscle soreness, both during and after an intense workout.
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A lot of athletes are wearing compression shorts, leggings, and socks, and everyone raves about this kind of gear these days. It also promotes blood flow during a workout, which is why top-level athletes prefer such garments instead of regular ones.
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4. Look Good Even When You Are Working Out: Tip #4
Tone Down Your Facial Redness
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Many people are really annoyed by their facial redness that shows up while working out, which can significantly affect their confidence and make them feel insecure about their looks.
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This is probably one of the biggest beauty problems when exercising, together with a sweaty and oily complexion. Even though this isn’t a major problem, since the redness usually disappears quickly after a workout, you can still take some steps to tone it down while in the gym.
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Girls can always apply some mineral foundation that can improve your appearance and even out your complexion, without clogging your pores. On the other hand, guys should drink as much water as they can – before, during, and after a workout.
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Besides that, a refreshing water spray is also quite useful when it comes to reducing the redness and looking cool and healthy after working out.

diet, nutrition fitness

As you can see, there are so many ways to look great and confident when you’re working out. Just be sure you stick to our tips and you’ll feel more than amazing, no matter how sweaty and exhausted you may look. After all, it’s all about how you feel, and not about what other people think of you!

diet, nutrition fitness.
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Article by Samantha Olivier
Samantha.marry.olivier@gmail.com
Samantha has a B.Sc. in nutrition, and has spent two years working as a personal trainer.  Ripped.me
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What do you wear for your workouts? Share with us below your secrets of looking good while exercising or working out!
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Preventing Concussion and Head Injury in Sport

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Preventing Concussion & Head Injury in Sport

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With certain sports, the physicality of the game is one of its most inviting features.
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There are those people who love the rough and tumble of tackling an opponent in football, body-checking an opponent in hockey or challenging for an aerial 50-50 ball in soccer.
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Unfortunately, sports which involve a large degree of contact present the constant risk of suffering a concussion or a serious head injury. How many times have we seen a professional athlete get knocked out and try to soldier on. They do this even though they clearly have no idea where they are or even what their name is.
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Thankfully, this serious matter is now being handled with the care and concern that it deserves, with coaches and medical staff far more aware of its severity today compared to 15 or 20 years ago.
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It’s natural that you want to win when you’re involved in sports, especially at a professional level. However, no competition result is more important than the welfare of participants.
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Playing Russian roulette with someone who could be concussed is a risk not worth taking. If it develops after being identified and preventable, the person who took the decision that it was OK for the victim to continue could find themselves in serious trouble.
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Bracken Foam Fabricators  created this useful infographic about concussion and head injury in sports. It outlines how it injury can happen and how it can be prevented from happening. This infographic includes a variety of protective headgear used in a range of sports.
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Have you ever had your head concussed during sports? Share with us below your experiences!
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Spring Cycling Essentials ~ 4 Must-Haves!

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Spring Cycling Essentials 

4 Non-Negotiables You Absolutely Need for a Safe & Comfortable Ride!

Cycling For Fitness.
When spring time officially arrives, sometimes the weather doesn’t seem as if it has received the message, because perhaps it is raining cats and dogs and terribly cold!
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One of the awesome things about March to May is the weather. As the days get longer, the weather gets warmer. Gone are the days when you have to wrap up every inch of flesh from the cold ~ spring is a comfortable month.
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Plus, there is no need to rush home to catch the last rays of sunlight. It’s a fact.
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.Elder Cycling Exercise.
Spring is a great time to take up cycling. However, before you hit the road, there is a list of things you need as cycling in spring isn’t a doddle. Well, not unless you have these to hand.
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Spring Cycling Essentials: Must-Have #1
Cycling Jersey
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Cycling For Fitness.
Do you watch the Tour de France or the Olympics? If you do, you will notice that they all wear lightweight jerseys.
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And, there is a good reason. The reason is that they are effective in all weathers, which means a jersey is perfect for spring.
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Although the climate is better, the season is still prone to showers and cold winds. To make sure you don’t get caught out by the weather, a jersey uses lightweight materials that keep the heat in. Also, it is skin tight so as not to let the heat out.
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In the warm weather, it helps to keep you cool as it only covers the chest area. The arms and legs are free to feel the breeze against the skin.
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Spring Cycling Essentials: Must-Have #2
Wind Jacket
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Spring Cycling Essentials .
Sometimes, the weather is even worse than a light shower. From time to time, it’s pretty intense as high winds lash at your body from head to toe.
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In these conditions, you need more than a jersey. What you need is a wind jacket. As the name suggests, the jacket is designed to keep the wind at bay as the hiking materials take the brunt of the wind.
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A good windbreaker is also waterproof to ensure you stay dry and warm. If the weather improves, the sides and armpits have breathable holes that aid condensation. Or, you can take the jacket off and stow it in your bag.
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Spring Cycling Essentials: Must-Have #3
Saddle Bag
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Spring Cycling Essentials .
A saddle bag is essential because you will need to carry a lot of gear when you go for a ride.
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Bikes are notoriously unreliable, and wheels will puncture and chains snap. When they do, you need to fix or replace them so that you aren’t stranded miles from civilisation.
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Also, you’ll need to eat and drink to keep your energy levels high and to stay hydrated. Then, you’d need a place to store your valuables like a mobile phone or house keys.
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As you can tell, there isn’t any space for these items on the bike. There is plenty of space in a bag, and the bag attaches to the bike. Simple.
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Spring Cycling Essentials: Must-Have #4
Helmet

.Spring Cycling Essentials

Yes, you need to wear a helmet all year around because bike accidents are no joke. They happen, and when they do, they can cause serious harm.
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But, in the spring, there is no need for a chunky one. It only makes life harder and more uncomfortable, so you should try a sleeker version. The lighter helmets are much better in the warm weather, and they aid performance as they weigh less.
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There’s no need to worry about your safety as these helmets are just as effective as the traditional ones.
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Spring Cycling Essentials: Must-Haves!

Share with us below your advice & tips on cycling gear/clothing to use. 
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Gym Bag Essentials ~ 4 Smart Items for Enjoyable Gym Sessions

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Gym Bag Essentials

4 Smart Items for Enjoyable Gym Sessions
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Gym Bag Essentials .
Your brand new gym bag essentials: gym clothing, shoes, ear phones…
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You were excited about the gift from your mom recently gifted to you over the holiday season, just sitting unloved in the corner. but now it’s several weeks later and, well, it has seen little action. And you need to get healthy!
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But what do all those people have in their packed gym bags, anyway? It’s a fair question. Luckily, we’re here to help you out.
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Sit back and let us guide you through all the gym essentials every respectable gym bag has to have.
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Gym Bag Essentials #1
Your Gym Clothing

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Please remember this: Unless you’re making the run to and from your house part of your workout, you should never be arriving at and leaving the gym in the clothes you plan to work out in.

It’s unsanitary, it’s unnecessary, it’s borderline unethical. There’s also no good reason why it has to be the case – because you now have an awesome gym bag fit to carry your belongings in.
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Every gym has a changing area, so dress to impress when you arrive and don your gym clothing when you’re ready to pump the iron.
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Not sure what gym clothing you need? Check out fitnessmusthaves.com to get the correct gear.
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Gym Bag Essentials#2
Your Toiletries

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If you’re leaving your gym in your civilian clothes, it’s imperative that you also have a level of hygiene that is fit for your smart clothing. It’s an important part of the gym process: you should leave groomed and ready to meet up with friends.
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In your bag, you’ll want to have everything you need to have a shower, including shampoo, shower gel, a towel, and flip-flops or other shower shoes. Once you’re dry, you can apply your deodorant and pull that comb through your hair.
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Having completed a full workout, you’ll feel ready to take on the world as you head on to your next appointment.
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Gym Bag Essentials #3
The Extras For Injuries

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Not every item in your gym bag will be required each and every time you visit the gym.
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Some should be there for those ‘just in case’ or odd occasions when they’re needed. These include medical items such as ibuprofen and bandages. Blisters are also fairly common in gyms, so pop a few pads in your bag just in case.

You never know when an injury might strike, but you always want to ensure you’re well prepared!
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Gym Bag Essentials #4
The Extra Extras

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Duplicate! If your bag is big enough, you can fill it with a few extra items that might just come to the rescue one day.
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Specifically, we’re thinking about a microfibre towel that is compact and can sit in the corner of your bag. On that one day when you forget to pack your towel, you’ll be beyond grateful that it’s there.
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Also: have a spare pair of headphones tucked away somewhere in the bag. There’s nothing worse than being jacked for a long workout only to realise you won’t be able to listen to music. That’s enough to make even the most committed gym goers turn around and go home!
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Workout Clothes ~ What to Wear When Working Out

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Workout Clothes ~ Fitness Exercises and Suitable Clothing

What to Wear When Working Out

Workout clothes and Gear.
Workout Clothes: Looking to get fit and also be comfortable and look good at the same time? If you aren’t too sure what you want to do. Additionally, you aren’t sure what you need to wear. Below is all the information you will need to know about what workout clothes to wear when doing a specific workout or exercise:
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Your Workout Clothes ~ What to Wear When Running
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Trim Thighs,
Running is a great calorie and fat burner, and you can do it anywhere! (And it doesn’t cost you anything.) You can keep it interesting by going to new areas. You can discover nature while staying fit!
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Bring along a pair of earphones with you and crank up the music while you run. This will keep your motivation high and you will set your pace.
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Clothes wise, any (tight) workout gear will do. Just keep warm with a sports jacket if it’s cold outside.
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Best Workout Clothes.
The most important thing is the correct pair of trainers. You can’t  run in your everyday shoes! Even if you think they’re ‘sporty’ looking, they won’t give your feet the support they need.
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Bear in mind that your feet hit the ground with full force when you run. Without the right footwear, you can seriously damage them. So get the right kind of trainers.
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Workout Clothes ~ What to Wear When Doing Yoga
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Leg Workouts.
Yoga is an exercise and discipline that strengthens your muscles (especially your core.) Additionally, it is a very calming workout that clears the mind, body, and soul.
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Best Workout Clothes .
It also protects you from conditions like arthritis and back pain. When you build strength through yoga, you balance it with flexibility.
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With yoga, you will practise strange positions. Therefore, you need to wear clothing that you can move easily in. This could be a simple tank top or a proper sports crop top.
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For the bottom part, you can either wear shorts or long yoga pants. Again, wear something that you can easily and comfortably move in without being restricted.
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You can remain barefoot, or you can wear a pair of flexible trainers which bend and twist easily.
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Workout Clothes ~ What to Wear When Boxing
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Best Workout Clothes.
All the muscles of the upper arms are used during boxing. The triceps aid the deltoids in throwing punches such as the jab and cross. The biceps stabilise the arms during hooks and help retract the arms quickly after all punches.
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And don’t forget your abs! Boxing is an excellent way to build abs if you lack them.
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Your core is what allows you to push all the power out. Even if you think your arms are doing all the work, this would not be possible if you had no core muscles.
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You’ll get ridiculously sweaty so save yourself the discomfort by opting for pants that allow you to breathe. Anything from open shorts to bike shorts will keep you feeling fresh.
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For ladies, boob support is key!!! And something tight is a good idea.
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If your boxing studio uses mats, shoes aren’t required. However if your studio has regular flooring, you need to think carefully about your footwear. You spend a lot of time on the balls of your feet, pivoting and bouncing around, so comfort counts. Leave running shoes at home; you need something lightweight and flexible.
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