5 Tips to improving your physical health in 2018

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A fit and healthy body is the most useful and important tool in achieving your dreams. Without a properly nourished body, one won’t have the capabilities to perform physical activities in an effective and efficient manner. Thus, if you have set your future goals and is dead serious about working for it, then getting a fit and healthy physical body should be one of your main priorities. And to help you with just that, our expert friend Mark talks about orgain or organic foods and its benefits to our bodies have gladly shared us with 5 of his own personal tips to improving the physical health.

  1. Balanced Diet

Food and water is the gasoline that supplies the body with energy-giving nutrients that will allow our bodies to move and react. And just like with cars, if you supply it with the wrong type or a low-quality gasoline, then the car will most likely perform poorly or even not move at all. The same logic applies to our bodies and food. With a balanced diet, our bodies will have the necessary supply of nutrients and minerals that will surely energize and make the body stay alert at all times.

Maintaining a balanced diet is actually quite easy, as long as you include the basic Go, Grow and Glow foods in your meals, then you will be set. Although, if you are a picky eater, then it is best for you to visit a registered dietician that will help you make the healthiest diet for you.

  1. Regular Exercise

Our bodies are composed of living muscles, nerves, and tissues. Meaning the more you train them, the stronger and the more effective they become. In fact, all body and health experts around the world can agree to the fact that a regular exercise is essential to achieving a healthy physical body.

If you don’t have the time to hit the gym or have quick morning jobs, then there are always those easy routines that can be easily performed while inside your room or house. Stretching upon waking up and when going to sleep is also a good form of exercise.

  1. Relax and de-stress every once in a while

Every once in a while, reward your body by pampering it through massage parlors and spas. Breaks are necessary to relieve the stress accumulated in your muscles and body. Stress is a major contributor to fatigue and illness, so the more stress accumulated in your body, the higher the chances of you getting sick or easily tired.

  1. Social and Spiritual Health

Your mental and spiritual state has a significant impact on your physical health. The happier and more contented you are, the better your body’s condition will be. Try to maintain a healthy spiritual and social life by getting connected with God and surrounding yourself with positive and happy people.

  1. Get enough sleep

And last but not the least, in order to improve your physical health, getting at least 8 hours of sleep daily is very important. Sleeping is the only time where your muscles and bodies shuts off and regenerates. Thus, the more time you give them to regenerate, the better your body will be.


Image source: Photo by Matthew Kane on Unsplash


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Improve Agility and Fitness by Training like an Athlete

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Are you looking for the finest ways of improving upon your speed with the next marathon coming up soon? Are you in awe of certain gym-goers who have managed to build their muscles the right way, and in the least possible time? How would you like to enhance your agility metrics by getting the most essential tips from experts and top trainers in the industry? If the answers to these and related queries are in the affirmative, then you would love to read what follows below to train like an athlete. These tips will come in handy to increase your fitness levels, speed and agility alike. They will help in making your athletic performance better, regardless of which sport you pursue.

Relax & Release

Deep tissue work or myofascial release deactivates aggravating muscle knots and increases the suppleness levels of your body. You may like to invest in a lacrosse ball, softball, foam roller, golf ball, or a minimalistic massage stick to go about the task on your own. As per experts in the world of training, you need to make smooth passes, and in case you get to feel any tightness or knots, you just have to roll out the specific point for a while to allow the particular area to soften and relax. There are certain muscle groups that tend to get inflamed when you are going about your movements; especially when we train like an athlete. As the presence of tight glutes hinders your ability to jump, squat and bend, the tissue work is best performed before workouts to get prepared for action, and post-workout for the purposes of recovery.

Activating your Muscles

Bands are wonderful products for training your body to do the so far impossible actions. Your muscles will react and contract as a response to the resistance and force created by the band. In turn, the act will give you adequate stability to stabilize your joints and make them stronger and more agile than before. You may like to try out vertical pulls to activate your muscles post the self-myofascial release for best results.

Turn your lights off

When you slip into slumber you allow your body to go into a level that is crucial for aiding the anabolic state of growth. Given this fact, it is important that you allow yourself a good seven to nine hours of sleep every night, and at a stretch. As most active gym goers have a full day’s work in front of them, they need this quantum of sleep before or after performing their workouts.

Concentrate on compound movements

Lastly, it is essential to lay focus on compound movements of the likes of squats, overhead presses, power cleans, and deadlifts; these movements are known to use multiple joints at the same time and give optimal results. The idea lies in using more muscles at the same time so that more muscle mass can be gained with minimal efforts.

These and other related tips from expert instructors will surely help you train like an athlete – just go for them!

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6 Things You Can Do To Ensure That You Are Drinking Pure Water

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Drinking sufficient quantities of water is essential in keeping the body hydrated and healthy. However, checking the quality of water is also a necessity since water that is polluted or infected with germs can cause you incredible harm. To ensure that you only drink pure water, make sure to follow the tips below.

pure water

Boil Water

A good way to make sure that there are no bacteria and germs in the water is to boil it before drinking. The heat will kill all types of microbes in the water. However, be sure to cover the boiled water with a lid so that it does not come into contact with air. Leaving the boiling pot open will not only cool down the water faster but will also invite the contamination of water by more germs.  

Carry Own Bottle

When going out, it is recommended that you carry your own water bottle. This is because there is no guarantee as to whether the water you receive from any shop or person is pure or not. So, why risk consuming infected or polluted water when you can store clean water in a bottle and carry it with you?

Buying From Outside

Now, it may not be possible to always carry a water bottle with you every time you venture out. Eventually, you will have to buy water from a shop. And when such a situation does occur, make sure that the water bottle you buy is perfectly sealed. If you see the seal has been broken, and then ask the store owner to replace it with a bottle which has its seal intact.

Get Purifier

It is also recommended that you purchase a good quality water purifier. Make sure that the purifier only removes the bacteria, germs, and other pollutants from the water. It should not remove the minerals like magnesium, zinc, and calcium present in the water. So, research the internet about the various top selling water purifier models in the market and select one that fits your budget.


Ensuring that the water is clean is only the first step. You will also have to properly store it so as to safeguard it from contamination. When storing water, always check that the container is completely clean before pouring water into it. There are people who store water in fruit juice and milk bottles. If you have such a habit, then it is recommended that you stop doing so. Milk and juice bottles will have residue leftover in them that you may not see with the naked eye. And storing water in such bottles will only result in the growth of bacteria and other germs.

Test for Legionella

The legionella bacteria are known to cause a type of serious lung infection. As such, it is very important that you ensure that your water source is not contaminated by such bacteria. And if you run a care home service in the UK, then you are required by law to control the presence of legionella. So, get a care home legionella testing from Aquacert and check the legionella levels today itself.

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5 Tips To Make Your Weight Loss Diet More Flavorful

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weight loss diet

For most people, strict diet control is the most preferred way to manage and reduce weight.  However, many of these diets may result in people eating less flavorful foods. And for someone who likes to enjoy their meal fully, this can be quite off-putting. To help you deal with it, we list below five tips that can help you make your weight loss diet more flavorful.


The easiest way to increase the flavor of foods is to add spices and other herbs into the mix. These can be added either during the cooking time, or you can mix them in after preparing the food. And if you are not accustomed to using much spice in your foods, then it is recommended that you do start trying out the various spices like turmeric, cinnamon, cardamom, and so on. In addition to adding flavor, certain spices are also known to aid in weight loss, which is an added bonus. For example, these 5 spices can help you cut down weight when you are on your HCG diet or any other weight loss diet programs.

Cooking Techniques

You can also try to change the cooking techniques in order to bring out the various flavors in the foods. So, if you have only been cooking the meat by boiling it in water and reducing the gravy, try grilling the meat instead so as to infuse the flavors of charcoal and add a new texture to it. In the same way, you can also try pan searing it. Just heat up some oil and let the meat get crisp on the outside from the hot oil. When you taste it, you will see that its flavors will differ vastly from your normal cooking method.

Slow Cook

Want to intensify the flavors of your food. Then the easiest way to do so will be to slow cook it. This is especially true in case the food in question is meat. When you slow cook a food, all its flavors get enough time to come out and mingle with the rest of the items in the pot. This increases the complexity of taste and will result in a meal that is far superior in flavors when compared to something that was just cooked for a few minutes.  

Low-Fat Cream And Mayonnaise

A strict diet will require you to give up cream, mayonnaise, and other such fatty food items. However, you don’t have to avoid them completely. Instead, look out for low-fat versions of cream and mayonnaise, and use them in your meals in small quantities. By doing so, you can enjoy the taste of these items while also ensuring that you don’t pack in high amounts of fat.


Another tip to get your food rich in flavors is to try caramelizing it. This essentially requires you to brown the food while cooking it in oil. The process will bring out all the juices and flavors of the food, making it tastier to the palette.  


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4 Myths About New Moms That Are Simply Not True

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When you are a new mom, the best experience about it will obviously be your baby. Holding your child in your hands and taking care of it will bring so many emotions into play that you may not even be able to control your feelings initially. However, you must also be aware that there are many myths associated with new moms. Below, we look at a few of them.  

new moms

You Can Trust Your ‘Mother’s Instincts’

Somehow, there is an expectation in people that being a mother endows you with some special gift called a ‘mother’s instinct’ that will tell you exactly how to deal with your child. Understand that this is simply not true. In contrast, you might be holding onto parenting books in order to find a way to keep the baby from crying or make them suckle properly. And this is okay,

You Will Bond With The Baby Instantly

Yes, there are women who bond with their children immediately once they see them. But there are also women who will take some time to bond with the child. As such, if you find yourself indifferent to the child initially, don’t panic and think that there is something wrong with you. Remember that you just went through a stressful pregnancy and are recovering. Handle your baby and start feeling them up, and you will soon start bonding with your child.

The Relationship Between You And Your Partner Will Become Closer

Somehow, a baby is seen as a magic thing that will bring you and your partner closer. This is partly true. Initially, both of you will feel a strong surge of happiness at being new parents. But if you fail at handling the child properly, whether caring for it, comforting it while crying it, feeding it, etc. then there is a good chance that you guys might feel stressed out. And if the baby constantly interrupts your nighttime sleep, then things can get quite tense between both of you. So, be aware that such incidents might happen, and both of you will be ready to get through the initial child care days.  

You Need To Do Everything On Your Own

You will need a few days of rest in order to be a healthy new mom and recover fully from the stressful pregnancy you went through. Add to that, you will now have to take care of a toddler who might have a habit of crying at regular intervals for no reason at all. And if you are in charge of your home, then you will stress out on cleaning the house as well. All these can easily break down a new mom and make them feel helpless. So, don’t try to do everything by yourself alone. As your husband to chip in. And if you mother is free, then ask her to stay with you for a few days as well. The more hands there are in the house for the first few days, the better you will be.

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5 Tips to Building a Home Gym

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The convenience of having your own home gym can’t be underscored. Many people want to have a gym that they can easily have access to at anytime of the day for their workouts. Best for stay at home moms and home based workers, home gyms are gaining tremendous popularity overtime. Many are now beginning to remodel their homes and adding additional spaces for their own gym and some are already enjoying it. Some people are now employing the help of firms like this one found in garagegymbuilder.com for a faster and more efficient home gym building. And while some are still hesitant having their own home gym due to the cost of construction and equipment, they are also beginning to realize the long term cost-effectiveness of saving time and not having to pay for a monthly subscription.

home gym

If you are clueless on how to start building your own home gym, these tips can be very helpful:

  • Find the Right Spot

Look for a sufficient space in your home to setup your gym. It can be an old spacious storage room, old study rooms, extra space in the living room, some space in the patio, or if you have none of these to accommodate your plan, go for building additional space. It can be an extension of your home or a separate space within your property. Whatever it is, be mindful of the sufficiency of the space to make sure you can work out effectively.

  • Plan out the Atmosphere

The atmosphere if your home gym is very important. You want it to be motivating and less dull, or you will risk being uninspired to consistently exercise. Design the walls with some motivating visuals or you may opt for some glass walls to get a good view of the outside; depending on your preference.  Whichever way you want to design it, make sure that it perfectly suits your personality and that it can motivate you.

  • Set a Budget

Unless you have a multi-million fortune to spend on your home gym, you need to set a clear budget. Construction and equipment cost can be overwhelming and you may easily overspend so make sure your purchases are anchored on a well-thought of budget.

  • Buy the Essentials before the Add-ons

When you start shopping for gym equipment, make sure you have the basics bought first. These are equipment and machines that must be found in the gym or those that are necessary for your program. You may ask a professional trainer or your very own trainer to help you choose the equipment and machines. After that, you may start buying add-ons if your budget still allows. Go for those brands that offer a perfect balance between price and quality.

  • Arrange it To Your Heart’s Content

If you already have everything you need, it is time to put things in order. Your interior design must suit your personality to make sure you stay motivated and inspired. After that, you can start on your fitness journey.

Make sure you ask the help of professionals if you are unsure in some areas especially in the construction of your home gym.

Photo credits: https://flic.kr/p/9J2E35

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