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Our health, nutrition, and fitness blogs and articles will get you motivated and excited about living your best life. Here you’ll find expert health insights, tips, and advice suitable for people of all ages and fitness levels.
One and done workoutsLow Impact vs High Impact Exercises: Which One is Right for You?When it comes to exercise, we all have different goals in mind. Some of us aim to increase endurance, others strive for weight loss, while some focus on building muscle strength. As an Olympic athlete, I've dedicated my life to fitness and understand the importance of exercise in leading a healthy lifestyle. However, with different goals come different types of exercises. Some seek the invigorating rush of high-intensity workouts, while others prefer a gentler approach that takes into consideration joint health and overall well-being. So what are high-impact exercises, and what are low-impact exercises? Let's find out! What's the Difference? High-impact exercises encompass movements that place a substantial level of stress on your joints, often involving jumping and other intense activities. On the other hand, low-impact exercises gradually elevate your heart rate while putting minimal pressure on your joints. Did You Know?The type of surface you exercise on can influence the impact level. Grass and dirt paths tend to have a lower impact compared to concrete or asphalt. » Find out how your clothing affects your performance Benefits of High-Impact Exercise High-impact exercises offer a range of benefits that make them an appealing option to many people. They are great for cardiovascular conditioning as they elevate your heart rate and help improve your overall endurance. Furthermore, high-impact exercises contribute to the health of your bones, as they help improve bone density and reduce the risk of osteoporosis and fractures. Another appealing aspect of high-impact workouts is that they're usually much shorter while still providing full fitness and health benefits. The intensity of these exercises allows you to maximize your efforts and burn calories efficiently. High-impact exercises are also great for strengthening your muscles, as they typically involve weight-bearing movements that engage a large number of muscle groups, promoting overall muscular development and tone. Here are some examples of high-impact exercises: Running: A classic high-impact exercise that can be easily incorporated into your routine.Tennis: A dynamic sport that involves quick movements and intense bursts of energy.Skiing: A challenging activity that engages multiple muscle groups while providing an exhilarating experience. Gymnastics: A sport that demands strength, flexibility, and precision through various jumps and flips. Best for: High-impact exercises are best suited for people who are seeking effective calorie-burning workouts and want to strengthen their muscles. The high-intensity nature of these exercises helps elevate heart rate and boost metabolism, making them ideal for those aiming to shed excess weight and improve overall fitness. Remember to start gradually and listen to your body to prevent overexertion or injuries. Benefits of Low-Impact Exercise Low-impact exercises offer numerous advantages, making them an excellent choice for individuals who prefer a gentler approach to fitness. Here are some benefits of low-impact exercises: Reduced chance of injury: Low-impact exercises put less stress on your joints and muscles compared to high-impact activities, lowering the risk of injury. It is still important to maintain proper form and technique while performing these exercises, along with focusing on proper breathing, to ensure a safe and effective workout.Enhanced flexibility: Engaging in Low-impact exercises contribute to improved flexibility and reduced stiffness in the body. Whether it's through Pilates, yoga, or dedicated stretching routines, these exercises increase joint range of motion, promoting flexibility and mobility. Regular practice can lead to greater ease of movement and improved overall flexibility.Better mental health: Activities such as walking, which is a popular low-impact exercise, have been shown to benefit mental health by reducing the risk of depression and anxiety. Low-impact exercises provide an opportunity to clear your mind, boost your mood, and increase energy levels, contributing to improved mental well-being.Weight loss: Contrary to popular belief, low-impact workouts can still be effective and contribute to weight loss. While they may not burn calories as rapidly as high-impact exercises, they offer a sustainable and manageable way to burn body fat. Consistency and proper intensity are key to achieving weight loss goals with low-impact exercises. Some examples of low-impact exercises include: PilatesGolfSwimming7-Minute workout » Learn how exercise can help you sleep better Best for: Low-impact exercises are ideal for people with joint conditions or injuries. These gentle exercises can help you maintain your fitness without causing further damage. For those accustomed to high-impact training, incorporating low-impact exercises can provide a refreshing break and prevent overtraining. Moreover, if you're new to working out, starting with low-impact exercises can be a safe and effective way to build fitness. Similarly, if you're recovering from an injury, low-impact workouts can play a crucial role in gradually rebuilding your strength without overstraining your body. Pro Tip: The right shoes can make a significant difference. Especially for high-impact exercises, wearing shoes with good cushioning and support can help reduce the impact on your joints. Striking the Balance Choosing between high and low-impact exercises isn't always an either-or situation. Both can offer unique benefits in supporting your fitness and weight loss goals. High-impact exercises can bring quicker results and enhance cardiovascular health, while low-impact ones protect joint health and offer a sustainable approach to fitness. Your choice ultimately depends on your personal fitness goals, current health conditions, and enjoyment. You might even opt to blend both into your routine for a balanced approach. For instance, the 7-minute workout is an excellent low-impact workout that can be easily integrated into your busy schedule. It supports weight loss, improves overall fitness, and is gentle on the joints. Remember, the journey to fitness isn't a sprint but a marathon. No matter what path you choose, consistency, enjoyment, and a balanced approach are key. So lace up your sneakers and give it a try!
One and done workoutsPost-Workout Fatigue: 4 Reasons You Feel Tired After ExercisingHave you ever felt like sinking into your couch after a vigorous workout, completely spent and ready for a long nap? It's a sensation all too familiar to many of us, even to those who work out regularly. As an experienced Olympic athlete, I understand the exhilarating feeling of finishing a grueling workout, pushing your body to its limits, and accomplishing your fitness goals. The thrilling sense of achievement after pushing our physical limits doesn't always shield us from the aftermath of intense exertion—fatigue. If you've ever wondered, "Why am I so tired after working out?" you're not alone. Post-workout fatigue is a common experience for many people with varied causes ranging from over-exercising to lifestyle choices. The better we understand these causes, the more effectively we can manage our recovery, promoting our overall health and fitness goals. 4 Reasons Why You Feel Tired After a Workout DehydrationLack of SleepPoor NutritionOvertraining 1. You’re Dehydrated Dehydration and exercise can be common causes of feeling tired after a workout. When you engage in rigorous exercise, your body sweats to cool down. Not compensating for the lost fluids can tip you into dehydration, a state that impairs your mental and physical functionality, leading to feelings of fatigue and sluggishness. Some dehydration indicators include less sweating during exercise and darker urine. Moreover, dehydration can jeopardize your body's heat regulation, making cooling down more challenging. This could, in severe cases, progress to heat exhaustion or heat stroke. Staying adequately hydrated mitigates heat stress risks, maintains normal body functions, and optimizes performance during exercise. The American Council on Exercise recommends drinking 17-20 ounces of water 2-3 hours before exercise, 7-10 ounces every 10-20 minutes during exercise, and 16-24 ounces for every pound of body weight lost after exercise. Moreover, pay attention to your body's thirst signals. 2. You’re Not Getting Enough Sleep Your body undertakes healing and restoration during sleep, crucial for muscle recovery post-exercise. Insufficient sleep can impede proper muscle recovery, leading to fatigue, weakness, and even injuries. It may also trigger stiffness and body aches, hindering your ability to perform exercises effectively. Furthermore, sleep deprivation can lead to poor dietary decisions, affecting your physical performance. By prioritizing sleep, you can enhance exercise participation and increase your physical activity levels, leading to improved fitness and overall health. The National Sleep Foundation suggests adults should aim for 7-9 hours of quality sleep each night. Remember, if you're feeling exhausted, it's safer to skip the gym and risk no injury. How Lack of Sleep Impacts ExerciseCreate a sleep-friendly environment by reducing noise and light, maintaining a comfortable temperature, and establishing a regular sleep schedule. Also, consider adding relaxation techniques, such as mindfulness or meditation, to your daily routine to promote better sleep. » It works the other way around too! Exercise can help you sleep better 3. You’re Not Eating Well Feeling lightheaded or lethargic during or after a workout may point to low blood sugar during exercise, likely due to your diet. High-intensity workout sessions can cause blood sugar dips, leaving you feeling weak and compromising your workout performance. Moreover, nutrition plays a pivotal role in post-workout recovery. Your body requires specific nutrients to repair and rebuild muscles after exercise. Ensure your meals and snacks are packed with whole-food-based carbohydrates, healthy fats, and protein. Fast-digesting carb snacks before a workout can provide a quick energy burst, while a balanced meal or snack within an hour after exercising helps replenish your body's energy stores and aids in muscle recovery. Here are some snack ideas that will energize you: BananasOatmealApplesPeanut butter and jelly sandwichYogurt » You also need food to fuel your workouts 4. You’re Overtraining Though feeling tired after a workout is typical, inadequate recovery could lead to physical and mental fatigue. Overtraining, characterized by increased training intensity or volume without a corresponding performance improvement, often results in fatigue, decreased motivation, and injuries. To prevent overtraining, it's essential to listen to your body and provide ample rest and recovery. Low-intensity aerobic exercise can keep you fit while recovering, but ensure you get plenty of rest. Exercise and Muscle FatigueIncorporating regular stretching routines can help prevent muscle fatigue and stiffness. Stretching before and after workouts aids in muscle flexibility and blood circulation, improving overall workout performance and recovery. Beating Post-Workout Fatigue Understanding and addressing the causes behind post-workout fatigue is your first step toward more efficient recovery and the successful achievement of your fitness goals. Moreover, sometimes, a shorter, lower-impact workout could be just what you need. The 7-minute workout is a handy routine you can incorporate into your daily schedule. It's brief, manageable, and can assist you in maintaining your fitness and achieving your weight loss goals without leading to overwhelming fatigue. Are you ready to take charge of your post-workout recovery? Try incorporating these suggestions and see the transformation for yourself!
One and done workoutsSets vs Reps: The Differences and How They Impact Your WorkoutAre you ready to take your fitness to the next level? Whether you're aiming to build muscle, enhance your overall fitness, or smash your personal goals, strength training is your secret weapon. But to truly unlock its potential, you need to understand the key elements of any strength training regimen: sets, reps, and volume. Let's dive in and discover how these building blocks can supercharge your workouts. The Building Blocks of Strength Training So what are reps and sets when it comes to exercise? In fitness, 'reps' refers to the number of times you perform a specific exercise, while 'sets' are the number of times you perform a group of reps without a break. For instance, if you do 10 squats, rest, and then do 10 more squats, that would be 2 sets of 10 reps each. However, it's not just about sets and reps. The total volume is, is a critical factor in muscle growth and strength development. You can calculate the total volume of work as follows: Sets x Reps x Weight Tailoring Your Workout: Strength, Hypertrophy, and Endurance Depending on your fitness goals, you can manipulate your sets, reps, and weight to stimulate different types of muscular adaptations: Strength: Lower reps (1-5) with heavier weightsHypertrophy (Muscle Growth): Moderate reps (6-12) with moderate weightsEndurance: Higher reps (12+) with lighter weights The number of sets you perform can also influence these adaptations. Lighter weights allow for longer and more frequent sets, leading to better endurance (think running). In addition, performing multiple sets allows for a greater total volume, thereby leading to more muscle stress and potentially greater strength levels and muscle growth. You can extrapolate this principle to decide how often you should exercise (a particular muscle group or in total) per week. Do keep in mind that you need sufficient time to recover. Overtraining can lead to loss of progress or even injury. Did You Know?Strength training not only builds muscle, but also improves bone density, boosts metabolism, and enhances mental health. » Learn how to activate your fat-burning hormones Designing Your Workout To design an effective workout, you'll need to choose the appropriate number of sets, reps, and weights depending on your individual goals. For example, if your goal is to increase strength, you might choose to do 5 sets of 5 reps with a heavy weight. Remember, the key to a successful workout routine is progression. As you get stronger, you'll need to gradually increase your volume (either by increasing the weight, the reps, or the sets) to continue challenging your muscles and promoting growth. PRO TIP:Keep a workout log to track your progress over time. Note the number of sets, reps, and the weight used in each workout. » Find out what foods will fuel your workout The 7-Minute Workout: How It Works The 7-minute workout is a popular high-intensity circuit training workout that applies the principles of sets, reps, and volume. It involves performing 12 exercises for 30 seconds each with 10 seconds of rest in between. While the 7-minute workout is a form of high-intensity interval training (HIIT) and not traditional strength training, it still utilizes the concepts of sets and reps. Each exercise can be viewed as one set, and the number of times you perform the exercise within the 30-second period can be viewed as reps. The 7-minute workout can be adjusted for different fitness levels by increasing or decreasing the intensity (how hard you push yourself in each 30-second period) and the volume (how many rounds of the 7-minute circuit you do). Remember:Consistency is key in strength training. Regular workouts with progressive overload will yield the best results. Optimize Your Training Understanding the roles of sets, reps, and volume in fitness is crucial for maximizing your workouts and achieving your fitness goals. Whether you're looking to build strength, increase muscle size, or improve endurance, manipulating your sets, reps, and weight can help you target your goals more effectively. Apply this knowledge to your own workouts, and you'll be well on your way to becoming stronger and fitter.
MetaboostMetaBoost Connection Review: Cost, Benefits & How It WorksOnce you hit your 40s, the effects of aging start to show. Your hormone levels dip, metabolism slows down, the extra weight creeps up, and the fat seems to head straight to the belly area for storage. At this stage, losing weight and getting a trim figure may seem like a distant dream. But not anymore! With MetaBoost Connection—a complete nutrition and fitness program designed specifically for women in their 40s—there's no reason you can’t reshape your figure and look fabulous at any age. Keeping in mind hormonal imbalance and sluggish metabolism faced by women undergoing perimenopause, menopause, or even post-menopause, MetaBoost Connection uses a combination of lifestyle changes, diet, and metabolic workouts to boost metabolism and aid weight loss. If you have any doubts and are wondering does MetaBoost work then we'll help you understand how this program works, its specific benefits, as well as, the cost. » Weight loss after 40? See the factors that impact it MetaBoost Connection Expert Review The Cost of MetaBoost Connection The MetaBoost program costs $99.95, but there's currently a major discount happening, so you can get this program at just $29. There's no indication of how long this offer will last, so hurry up and join the MetaBoost program at a reduced cost. If you're unhappy with the deal, there's a 60-day refund policy with no questions asked, so it's a win-win for all. The Benefits of MetaBoost Connection Consistently following the MetaBoost Connection program offers you numerous physical and mental benefits, such as the following: 1. Metabolism and Weight Loss The MetaBoost Connection uses a combination of superfoods, known as ‘MetaInfluencers’, along with a low-impact, high-intensity ‘MetaBody’ exercise program to speed up your metabolism. According to Meredith Shirk, the founder of MetaBoost Connection, these five weird superfoods have specific nutrients that trigger and re-ignite dormant cells and set off reactions that boost your metabolism levels. Although there are many benefits of a fast metabolism, fat-burning and weight loss are the ones that get all the limelight. 2. Muscle Building The program's exercises are designed to make use of your own body weight to create the resistance needed for strength training. In addition to helping you shed pounds, regularly following the workout program builds muscle tone and strength. 3. Physical and Mental Health The MetaBoost Connection focuses on more than just reshaping your body—it strengthens your mind too. With this program, you'll start looking leaner and feeling better than ever before, as your confidence will rise along with your energy levels. With this program, you'll start looking leaner and feeling better than ever before, as your confidence will rise along with your energy levels 4. Convenience One of the reasons why MetaBoost Connection is successful is because it's a very convenient way to effectively lose weight and regain health. The MetaInfluencer superfoods are easily found in any household kitchen, so it's more about knowing what to eat to boost your metabolism. What's more, the exercises in this program don't require any equipment and can be done anywhere with a little space to stretch comfortably. How It Works It’s not easy to lose menopausal weight. The biggest enemies of women over 40 years of age are their low metabolism and increased inflammation in their system. Your resting calorie expenditure gets lowered, and the slow calorie burning makes it harder to lose weight, making you gain weight faster instead. Let's see why MetaBoost works for women over 40 by taking a closer look at the program's components: 1. MetaInfluencers These are the superfoods known to boost your metabolism by 15–30% by triggering chain reactions at a cellular level to burn fat. They also reduce inflammation and make you feel more energetic. You should make use of ‘Metaboost connection recipes’ as these are specifically designed using MetaInfluencer foods which not only boost your metabolism, but also balance your hormones, reduces inflammation, and helps you gain youthful and healthy skin. MetaInfluencer foods such as chili peppers and caffeine are great for enhancing your metabolism while broccoli, turmeric, and quinoa are best for balancing hormones. Green tea, kale, and nuts bring down inflammation in your system. Dark chocolate, pomegranates, and green tea seem to have anti-aging properties, helping you build and retain your youthful skin. There are 5 specific foods that are considered the ‘supreme super foods’ as they offer all four of the MetaInfluencer benefits mentioned above. Once you get access to the MetaBoost Connection, get to learn about all these and more. 2. MetaLifestlyle This component of the program encourages you to make simple lifestyle changes to naturally balance hormones and reduce inflammation. Such a lifestyle will make you feel overall more healthy and vibrant. You'll no longer feel sluggish and puffy. Your sleep will improve, you'll become more flexible, your complexion will be more youthful, and you'll be looking and feeling radiant. 3. Metabolic Flush The first step in this program is the ‘Metaboost metabolic flush’. This is intended to prepare and prime your body for all the different programs that come under MetaBoost Connection. The Metaboost fat flush is a 24-hour program that kickstarts your metabolism. It flushes out all the things that make you sluggish and bloated, from your system, such as fat, toxins, and other impurities. 4. MetaBoost BellyBlaster The next step in the MetaBoost Connection Series is a 10-day program that consists of 3 days of MetaClean and 7 days of MetaSlim. The MetaClean process aims to remove accumulated environmental toxins from your system, boost your immune system and restore the imbalances in your system. MetaSlim makes maximum use of MetaInfluencer foods and the MetaSlim Trifecta to accelerate your fat loss. You will be provided with the complete meal plans for these 10 days, along with recipes and shopping lists. 5. MetaBody Exercise Program The exercise program involves a routine with low-impact, high-performance, easy-to-do metabolic workouts. This program recommends a short series of exercises specifically designed for women over the age of 40 to 60 years and beyond. These workouts are hyper-focused and target fat loss and toning of the most troublesome areas, such as love handles and lower belly area, while tightening and toning your arms as well. These exercises are quick and easy to follow, irrespective of your age and fitness level. Plus, a consistent workout program is sure to keep your stress levels in check. Once you get access to the program, you can download the MetaBoost Workout Manual. This offers you a combination of workouts that correlate to your 10 days of clean eating of MetaClean and MetaSlim. You can also mix and match with other additional Svelte programs such as One and Done or One Minute Abs. » Fighting stress with exercise? See why working out makes you happier The Verdict: MetaBoost Connection If you're over 40 and struggling with weight loss and self-esteem issues, MetaBoost Connection is perfect for you. This program is research-based and specifically designed to address the hormonal imbalances and sluggish metabolism that plague women over 40. Metaboost recipes are designed using MetaInfluencers, special foods that cause combustion at a cellular level to burn fat and create sustainable energy. The nutrients in these foods are also good for balancing hormones and helping you achieve younger-looking, healthier skin as an added bonus. Whether you're in your 50s, 60s, or beyond, you can easily follow the simple low-impact exercises that will target your trouble areas, get rid of excess fat, and tone your figure. It's never too late to get started.
One and done workouts4 Sneaky Reasons for Bad Eating Habits (and How to Drop Them)Eating habits significantly impact our overall health, with some behaviors promoting wellness and others hindering it. For instance, snacking on fruits is generally beneficial, whereas habitually treating oneself to dessert as a reward can lead to unfavorable health outcomes. While it may be tempting to make abrupt changes, such as starting a crash diet to lose weight quickly, these modifications often prove unsustainable, leading to rebound weight gain. So how can we effectively break unhealthy eating habits? The first step towards eating healthier is assessing your current habits and identifying which ones are harmful. 4 Reasons for Bad Eating Habits Skipping BreakfastEating Late at NightMindless SnackingOvereating 1. Skipping Breakfast In the quest to lose weight, it may seem sensible to skip breakfast to reduce calorie intake. But is skipping breakfast bad for weight loss? There are multiple reasons why skipping breakfast works against achieving weight loss goals. Skipping breakfast can make high-fat, high-carbohydrate foods more appealing, as these are perceived to be more satiating. Additionally, the lack of morning food in the morning can lead to mood changes and reduced energy, potentially diminishing motivation to engage in planned weight loss or fitness activities. Did you know?People who routinely skip breakfast may experience heightened hunger, leading to overeating later in the day. This pattern could result in prolonged grazing or consuming larger portions at lunch and dinner. » Wondering if you can lose fat in 30 days? Find out here What To Do Instead: Instead of reaching for pastries or sugary donuts, opt for a nutritious breakfast to maintain steady blood sugar and blood pressure levels. This can also help stave off hunger later in the day, promoting weight loss. Here are some healthy breakfast ideas: Avocado wholewheat toastScrambled eggs with spinachHummus and vegetablesOatmealGreek yogourt » Find out the benefits of a faster metabolism 2. Eating Late at Night Many of us indulge in late-night snacks while working late or binge-watching our favorite shows. While occasional indulgences are acceptable, frequent late-night eating can lead to weight gain, acid reflux, and spikes in blood sugar and blood pressure levels. Consider why you eat late. Factors such as fatigue, stress, or boredom can trigger cravings for high-calorie foods. Ideally, aim to have your last meal of the day approximately three hours before bedtime, allowing your body sufficient time to digest the food. What To Do Instead: Ensure a nutritious breakfast and a satisfying lunch, including healthy fats, to help curb your nighttime appetite. If you find yourself exceptionally hungry late at night, opt for small portions of nutritious foods like cherries, bananas, a protein smoothie, or multigrain crackers with cheese. 3. Mindless Snacking Is snacking bad for you? Not necessarily. Responsible snacking—having a pre-determined quantity of healthy foods like a handful of nuts or a boiled egg—can actually aid in managing hunger and preventing overeating at subsequent meals. The real problem is mindless snacking, wherein one consumes snacks without conscious awareness. This practice can disrupt digestion, and high-sugar snacks can increase your blood sugar, impeding fat burning. What To Do Instead: Pay attention to your hunger cues. Are you really hungry, or are feeling bored, stressed, or tired?Eat every 3-4 hours. Don't allow yourself to get too hungry.Make sure to choose nutritious, non-sugary, low-calorie snacksFocus on the food you eat. Limit or eliminate distractions such as watching tv, or scrolling through social media while eating your food. » Learn how to boost your fitness with SIT 4. Overeating Overeating, as one might expect, can lead to unwelcome weight gains and subsequent health issues, such as an increased risk of diabetes and other metabolic disorders. Additionally, overeating can cause indigestion and feelings of nausea. Consider the potential reasons behind your tendency to overeat. High-fat, salty, or sugary foods trigger the release of dopamine, a feel-good hormone, activating pleasure centers in your brain. If you associate specific foods with pleasure, this can disrupt your hunger regulation and induce cravings. What To Do Instead: Preplan and portion out indulgent foods. Focus on what you're eating and savor each bite. Reflect on what prompts you to overeat. Are you feeling anxious? Are you using comfort food to numb your emotions? If anxiety triggers overeating, consider other coping strategies like exercise, meditation, or journaling. Challenge:For one week, try incorporating one of our suggested healthy breakfast options into your daily routine. Notice any changes in your energy levels or hunger throughout the day. If it works out for you, try adding another. Steering Towards Healthier Eating Habits Once you identify bad eating habits and the reasons behind them, you can work on correcting them. Regular exercise coupled with healthy eating helps control appetite, support weight loss, and promote a healthier lifestyle. No matter how busy you are, even a quick exercise routine like TDC's 7-minute workout, designed using sprint interval training (SIT) workouts, can be easily incorporated into your daily routine. This low-impact routine is ideal for those seeking a manageable start to a healthier lifestyle.
One and done workoutsIs It Safe to Work Out While Sick? We Ask the ExpertsYou've been working out regularly, and you're eager to stick to your fitness plans and reach your health goals. But you find yourself feeling under the weather. Navigating through illness while maintaining your fitness routine can be challenging. Should you push through or take a break? Is it bad to work out while sick? The answer, as it turns out, largely depends on your symptoms and the nature of your ailment. Intense exercise can make your symptoms worse and prolong your recovery, while light exercise is probably fine and might even aid in recovery. How to Work Out When You're Sick While 'below the neck' symptoms call for rest, you can usually safely exercise if your symptoms are 'above the neck,' like a runny nose, nasal congestion, sneezing, or a minor sore throat. However, if you have a contagious illness, you should avoid exercising in public places like the gym to prevent spreading the infection. If you're down with a common cold, but no fever, then moderate physical activity is usually fine. But you should consider reducing the intensity and duration of your workout. Fitness tip:Hydrate! When you're unwell, you lose more fluids, especially if you have a fever, are sweating a lot, or are blowing your nose frequently. It's important to replace these fluids to help your body recover. » Learn how exercise can boost your confidence Low-Impact Exercises for Sick Days When it comes to staying active while feeling unwell, choosing the right type of exercise is crucial. Rather than pushing your body through intense, high-impact workouts, consider these gentler, low-impact activities that can keep you moving without overtaxing your system. Swimming: A Refreshing Choice Swimming is an excellent cardiovascular workout that puts minimal stress on your joints. If your symptoms are mild and you're not dealing with congestion, swimming can be a great way to maintain your fitness levels. However, avoid chlorinated pools if they irritate your symptoms, and always ensure you're not at risk of spreading your illness in a public pool. Walking or Light Jogging: Keep Moving Depending on your energy levels, a brisk walk or light jog can be an easy way to stay active without overexerting yourself. These activities can stimulate your immune system, potentially aiding your recovery. Plus, if you're able to get outdoors, the fresh air can often help clear your head and improve your mood. Dance: A Rhythmic Workout Dancing is a fun and enjoyable way to keep moving when you're feeling unwell. You can do it at home, and it can help lift your spirits and distract you from discomfort. Choose easy movements that don't put undue pressure on your joints, and always remember to listen to your body—if you start to feel worse, it's time to rest. Yoga: Calm and Controlled Yoga is not just a physical workout; it's also a way to calm your mind and reduce stress, which can be beneficial when you're feeling unwell. Opt for slower, low-impact yoga styles, like Hatha yoga, known for its stress-relieving moves and focus on breath control. It's crucial, however, to avoid any hot yoga styles, as these could raise your body temperature and exacerbate symptoms. Did you know?Certain yoga poses can open up your chest and nasal passages, which can be helpful if you're feeling congested. The 7-Minute Workout: A Home Fitness Solution TDC's 7-minute workout is a versatile option for those days when you're not feeling your best. It's an adaptable, short, low-impact routine that you can do in the comfort of your home, reducing the risk of spreading or catching any germs in a public gym. The beauty of this workout is its flexibility—you can adjust the intensity to suit how you're feeling on any given day. » Remember to hydrate while working out Turning Setbacks into Comebacks Feeling under the weather doesn't necessarily mean forfeiting your fitness routine. A common cold or mild sore throat doesn't have to deter you from achieving your fitness goals. If you're seeking a quick, effective workout that can be done even when feeling unwell, TDC's 7-minute workout is an effective option. This routine can seamlessly fit into your busiest days due to its brevity and simplicity. In a mere seven minutes, you can complete a full-body workout targeting all major muscle groups, offering maximum results in minimal time.
One and done workoutsWhy You Get Muscles Cramps During Exercise & How to Prevent ThemIf you've ever been struck by a sudden, painful muscle cramp during or after a workout, you're not alone. These involuntary muscle contractions are a common issue for both athletes and regular gym-goers. Characterized by their unpredictable onset and sometimes intense discomfort, muscle cramps can last from a few fleeting seconds to several agonizing minutes. Despite being a widespread issue, the causes of exercise-induced muscle cramps, or EAMC, are not fully understood and can vary widely. Here’s some information about why they occur and how to prevent them: Why Do Muscles Cramp During Exercise? Muscle cramps can result from various factors: Dehydration: Muscles need a significant amount of water daily. Without adequate hydration, muscles may become sensitive and prone to involuntary contractions.Poor Conditioning: Exercise, diet, and rest form the trifecta of conditioning. A lack of physiological preparation can lead to muscle cramps during your workout. Overexerting yourself or starting a new activity without proper stretching can induce muscle cramps. Electrolyte Imbalance: Electrolytes such as potassium, magnesium, and calcium are crucial for muscle function. An imbalance or depletion of these, often due to diuretic use, can cause painful cramps.Muscle Fatigue: Overloading and fatiguing skeletal muscles can result in cramping of the overworked fibers. Some signs of muscle fatigue include weakness or a weakened grip, muscle twitching, and overheating during exercise. » Did you know that exercising can boost your confidence? How To Prevent Muscle Cramps During Exercise Some key points to keep in mind Stretch A gentle warm-up and stretching routine can prepare your muscles for exercise, increasing blood flow, flexibility, and range of motion. If you experience a cramp, respond with slow, sustained stretching and consider slowing your exercise pace or walking it off. Keep Hydrated Ensure you drink enough water during and after your workout, especially in hot and humid conditions. Heavy sweating can deplete your body of essential electrolytes. Dehydration signs include a dry mouth, less frequent urination (with darker urine color), and tiredness impacting your performance. Regular hydration helps maintain optimal blood flow to muscles and replenishes lost electrolytes. Quick Tip!Pinch the skin on the back of your hand. If it doesn't return to its original position within a couple of seconds, you may be dehydrated. Dress Appropriately Overly warm clothing can cause overheating, potentially leading to muscle fatigue and cramps. Tight clothing like compression shorts and skinny yoga pants can restrict blood circulation, also contributing to cramps. Opt for comfortable workout gear that allows freedom of movement and breathability. Eat Healthy Muscle cramps can suggest a nutritional deficiency. Strategies to address this include increasing your fruit and vegetable intake, consuming carbohydrates before workouts, and choosing foods rich in potassium and salt. Foods beneficial for cramp prevention: Potassium: Bananas, salmon, sweet potatoesMagnesium: LentilsCalcium: Milk, cheese, yogurt » Boost your endurance with at-home workouts Cramp-Proof Your Workout A balanced diet rich in cramp-preventing foods and dedicated conditioning time can significantly reduce the risk of muscle cramps. Consistency is key. Try incorporating a condensed HIIT workout, such as a 7-minute routine, into your daily schedule to ease your body into exercise and support your fitness goals. This low-impact, quick workout is an easy addition to your routine that can further help in preventing cramps during exercise.
One and done workouts4 Foods to Eat to Fuel Your Workouts (and What to Avoid)Whether you're chasing weight loss or muscle gain, maintaining energy throughout your workout is crucial. Avoiding early fatigue and muscle cramps is equally important. Both hydration and pre-workout nutrition play key roles in your workout performance and post-workout recovery. Nutrition-wise, consuming high-quality, nutrient-dense foods before your workout can enhance your performance, maintain optimal blood glucose levels, ward off muscle cramps, and boost recovery post-workout. Ideally, your pre-workout meal should be rich in complex carbohydrates, low in fat, and moderate in protein. Some foods are pre-workout staples, but are they really good for you? Let's explore which you should eat and which you should avoid. 4 Best Foods to Fuel Your Workouts YogurtBananasOatmealEggs 1. Yogurt: A Protein-Packed Pre-Workout Snack Q: Is yogurt a good pre-workout snack? Does it pack enough protein? Absolutely! Yogurt, especially Greek yogurt, is an exceptional source of protein. This nutrient is essential for repairing muscle damage and facilitating recovery after your workout. Greek yogurt, in particular, boasts twice the protein content of regular yogurt. Yogurt is an ideal pre-workout snack because it's satiating without making you feel overly full. For an energy-packed snack, top a bowl of yogurt with homemade granola or antioxidant-rich fruits like raspberries and blueberries. Enjoy this one to two hours before your workout. 2. Bananas: Nature's Energy Bars Q: Should you eat a banana before a workout? Indeed! Bananas are a fantastic choice for fueling your workouts. They're low in calories and virtually fat-free, but they're rich in carbohydrates, which will keep you energized throughout your workout. Plus, their high potassium content aids in muscle function and helps prevent cramps. Banana Bonus:Bananas are a great source of Vitamin B6, which plays a crucial role in brain development and function. Consume your banana 30 to 60 minutes before your workout for the best results. To make it a more fulfilling snack, pair it with a tablespoon of almond butter or peanut butter. 3. Oatmeal: Complex Carbs for Sustained Energy Q: Can I eat oatmeal before a workout? For a meal rich in complex carbs, look no further than oatmeal. The slow-release carbs in oats provide a steady stream of energy throughout your workout, while the fiber content aids in digestion. Top your oatmeal with fruits or a spoonful of nut butter for added protein. Keep in mind that it's best to consume oatmeal about two hours before your workout to give your body time to digest. 4. Eggs: The Bodybuilder's Best Friend Q: Should you eat eggs before a workout? Without a doubt! Eggs are a fantastic pre-workout food, rich in high-quality protein that can help repair and build muscle tissue. Plus, they're packed with essential vitamins and minerals that aid in energy production. The best part? They're versatile, meaning you can enjoy them in numerous ways – scrambled, hard-boiled, poached, or even in an omelet. Eating an egg or two about two to three hours before your workout can provide the energy you need to power through. What Not to Eat Before a Workout While it's essential to fuel your body before a workout, certain foods can hinder your performance. Here are some foods to avoid: Fatty Foods: Foods high in fat slow down digestion and can lead to discomfort during your workout. This includes items like fried foods and full-fat dairy products.Sugary Foods: While a little sugar can provide a quick energy boost, too much can lead to a sugar crash in the middle of your workout. Avoid candy, sugary drinks, and desserts before exercising.Spicy Foods: Spicy foods can cause indigestion or heartburn, especially when you're moving around during your workout.Protein bars: Despite their health-conscious image, many protein bars contain high amounts of sugar and minimal protein. It's better to opt for Greek yogurt instead.Alcohol: Alcohol is dehydrating and can negatively affect your performance during a workout. It's best to save the beer or wine for after your exercise session.Soda: Far from being a good hydration option, drinking soda before workout can actually dehydrate you, making your workout more challenging. Watch Out for Protein Bars!Despite their health-conscious image, many protein bars contain high amounts of sugar and minimal protein. It's better to opt for Greek yogurt instead. Fuel Up and Power On To ensure you have enough energy for an effective workout session, focus on consuming nourishing meals high in protein one to two hours before your workout. Adequate hydration is also key: replenish the water lost through sweating to prevent heat cramps. Remember, achieving your fitness goals doesn't require endless, exhausting workouts. With just 7 minutes a day, you can lose weight and build a lean, toned figure. Does that sound too good to be true? Try out TDC's 7-minute workout and see for yourself. Designed using Sprint Interval Training (SIT) exercises, this quick and low-impact workout program is easy to incorporate into your daily routine and will help you achieve your fitness goals. So, fuel up with the right foods, power on, and start your journey towards a healthier, fitter you.
Heal n sootheSystemic Enzyme Therapy for Arthritis: Here’s Why It WorksInflammation in the joints can be a sign of arthritis. Waking up with painful, stiff joints makes it difficult to even get up in the morning and start the day. Simple household chores and even recreational activities you love can turn into challenges as the disease advances. Although it can't be completely cured, there are many ways to slow down the progression of arthritis and prevent permanent joint damage. Systemic enzyme therapy has now emerged as a promising approach for managing arthritis symptoms. The combination of bone-building nutrients and systemic oral enzymes helps control inflammation and offers a safe way to relieve arthritis joint pain. Systemic enzyme therapy for arthritis also helps regenerate cartilage and rebuild your joints. Heal-n-Soothe: Joint Supplements for Arthritis Review What Are Enzymes? Most of our body functions involve chemical reactions. These processes are catalyzed by proteins known as enzymes, which play a crucial role in speeding up important chemical reactions. Enzymes are needed for building, repairing, and maintaining every single cell in our body. They are highly specific, meaning that each enzyme has a unique structure and catalyzes a particular reaction or set of reactions. However, our natural enzyme production dips considerably as we age, starting as early as our mid-twenties. Without adequate enzymes, vital biological reactions slow down considerably, and some of them may even take place. This can severely affect your overall health and functioning. Did you know?Enzymes can also be obtained from external sources, such as plants and animals. These exogenous enzymes can be used for therapeutic purposes, including systemic enzyme therapy for conditions like arthritis. What Are Systemic Enzymes? Unlike digestive enzymes that are concerned only with different aspects of digestion, systemic enzymes support overall health and well-being, including digestive health. Systemic enzymes defend against inflammation and play numerous roles in protecting the body against disease and infections. While your body produces systemic enzymes of its own, you can also supplement with exogenous systemic enzymes derived from external sources. There are various medical applications using enzymes to treat a variety of ailments, such as arthritis and pulmonary fibrosis. Systemic enzymes can be used in treating inflammation and pain related to injuries as well as musculoskeletal disorders. You should also ensure your diet is nutritious enough to help speed up the healing process. » How do you recognize arthritis? See the early signs of rheumatoid arthritis What Is Systemic Enzyme Therapy? As the name suggests, systemic enzyme therapy (smet) involves the use of systemic enzymes to address various health concerns. Let’s now look at some systemic enzyme benefits. While they offer prophylactic benefits for whole-body support, systemic enzyme therapy is also used to treat specific health issues, including cardiovascular, circulatory, and joint health. Systemic enzymes help modulate the immune system and cleanse the body of cellular waste. Systemic Enzyme Therapy and Fibrin Fibrin is an insoluble protein produced in response to bleeding that's vital for the body’s healing and repair process. This hard, sticky insoluble protein helps form clots and plugs the wound, and serves as the building block of scar tissue. When a wound heals, the fibrin mesh degrades, and fragments of this protein are released into the bloodstream. Systemic enzymes help cleanse the blood of fibrin fragments and help relieve fibrin protein joint pain. As we age, our bodies produce fewer systemic enzymes, which can lead to a build-up of fibrin deposits in various parts of the body. What’s the connection between fibrin and arthritis?If you have arthritis and suffer from knee joint damage, you can be sure fibrin deposits are present there. Offering an effective solution to this problem, systemic enzyme therapy generally uses a combination of animal and plant hydrolytic enzymes, resorbing about 25% of the enzymes you ingest in your intestines in a functionally active form. How to Take Systemic Enzymes To ensure the enzymes pass into the intestines and get absorbed, it's best to take them on an empty stomach when you wake up. Otherwise, you can take them 1 to 2 hours before your meals or 2 to 3 hours after your meals. The dosage of systemic enzymes depends on many factors, such as enzyme formulation and the desired therapeutic effect. Drink plenty of water along with the capsules. Some people experience the effects of systemic enzyme therapy in just days, while it may take 4 to 8 weeks for others to notice significant benefits. Some issues like acute inflammation or injury may only need short-term therapy, while chronic conditions such as arthritis may require long-term treatment. Before starting systemic enzyme therapy, make sure to consult with a healthcare professional with relevant experience. They can help you decide on the appropriate enzyme formulation, dosage, and duration of treatment. Systemic enzymes can be used to treat different types of arthritis, such as: OsteoarthritisRheumatoid arthritisGoutFibromyalgiaPsoriatic arthritis » Reduce arthritis pain by avoiding the following foods Reduce Joint Pain with Heal-n-Soothe Heel-n-Soothe capsules offer a natural and effective way to reduce joint and muscle discomfort, specifically designed for arthritis pain relief. Capsules contain a blend of 5 proteolytic enzymes and 13 natural joint-nurturing ingredients, which provide anti-inflammatory and antioxidant properties and are proven to be effective in improving joint health and mobility, boosting the immune system, and helping nerves, muscles, and tissues recover. Alleviates joint discomfort & inflammationImproves joint health and mobilityHelps nerves, muscles, and tissues recoverUS-made with no fillers, preservatives, or GMO ingredientsGluten-free and vegetarian Heal-n-Soothe has been tried and tested by both men and women, earning it a reputation as one of the most trustworthy supplements for reducing joint-related pain. » Read the full review: Heal-N-Soothe: Benefits, Price, and How It Works How Systemic Enzyme Therapy Helps With Arthritis Considering that inflammation is the primary cause of arthritis joint pain and swelling, anything that reduces the inflammation will help deal with arthritis flare-ups. Here are some specific ways in which systemic enzyme therapy helps with arthritis: Reducing inflammation: The best proteolytic enzymes for arthritis reduce inflammation: A combination of the proteolytic enzymes serratiopeptidase, trypsin, and chymotrypsin was found to be more effective than aspirin in reducing inflammation. Modulating the immune response: Systemic enzymes may help regulate the immune response: They help reduce the immune system's attack on the joints and limit the damage caused by inflammation.Promoting tissue repair: Enzyme therapy for arthritis is helpful in supporting tissue repair and regeneration. Proteolytic enzyme bromelain effectively reduced osteoarthritis symptoms of joint pain, stiffness, and swelling.Pain management: The best systemic enzymes for arthritis offer significant pain relief. A combination of bromelain and trypsin significantly relieves joint-related pain from osteoarthritis. This is said to be as effective as traditional anti-inflammatory drugs for arthritis pain management.Enhancing circulation: Systemic multi-enzyme therapy for arthritis improve blood circulation by reducing the viscosity of blood and breaking down clots or fibrin deposits. Fibrin deposits in your joints are a clear sign of arthritis. Fibrin plaques are formed via a triad of catabolism, adhesion, and calcification, and these severely damage knee joints by destroying cartilage integrity. However, systemic enzymes for arthritis improve blood circulation and eat up excess fibrin. » Are there other arthritis remedies? See how you can relieve arthritis pain in the winter Relieve Arthritis Pain With Systemic Enzyme Therapy If you're diagnosed with arthritis, you may not be able to play rugby or do stunts, but you can still live a joyful and fairly active lifestyle. However, different types of arthritis can lead to other ailments as well, like osteoarthritis can cause spinal muscle spasms or lead to immobility in severe cases. So how to relieve arthritis pain? Addressing the root cause with treatments such as systemic enzyme therapy can enable you to prevent permanent damage to the joints. Identifying arthritis early helps treat the disease and slow down its progress, so watch out for early warning signs such as morning stiffness, fatigue, and tender joints. Although systemic multi-enzyme therapy for pain offers significant relief, muscle relaxers are also commonly used for treating different types of arthritis. Apart from enzyme therapy for inflammation, other natural remedies and preventive measures such as eating the right food and regularly exercising can be your ally in dealing with arthritis.