Finding A Healthier You

Becoming a mom is one of the most physically gruelling things you can do to your body, though sadly without the end result of washboard abs or a pert booty. When you have a young family, it’s so easy to let fitness fall on your list of priorities but this only leads to low self-esteem and even lower energy levels.. You can make the decision to prioritise your fitness regime, and one that works for you by making smart choices, and working out for a small period of time, every day. Here are some ways you can do so quickly, and effectively, even with a busy lifestyle.

Image by Sangudo used under the Creative Commons license.

Power walk to victory

Walking is the best thing you can do for your body to slowly build strength and fitness without putting unnecessary stress on it. If you can’t neglect your everyday chores to make time for a stroll, then build walking into your day’s routine. Park a few blocks away from the supermarket and make up the distance on foot. Walk the kids to school if it’s in the local neighbourhood, vow to take the dog on a brisk walk every morning, and make play dates with other moms for a stroll rather than a sedentary hour in the park. At the weekend, a hike is the perfect way for your family to get healthy together. Make sure everyone is well-equipped with good quality walking socks and boots, and work together to navigate to make it engaging.

Add a Multivitamin Complex

Our body does not always get all that it needs from our diets and lifestyle, so we sometimes need to give it a helping hand. Adding a multi vitamin from Epsilon Life could be the answer if we feel we need to give our immune and digestive system a boost. Epsilon’s Multivitamin and Mineral complex is Vegan certified, and  has, among other ingredients Iron, B-complex, Ginkgo Biloba and Ginseng. It will give you all the vitamins you need in one tablet, and not only will you feel better, but you will look better too, with healthier looking hair and skin.

Resolve to eat well

Your fitness is about 30% exercise and 70% diet, so the importance of what foods you choose to put in your body cannot be overstated. If you have a busy lifestyle, aim to eat small meals, often, to sustain energy and concentration. Ditch sugary, processed food, and anything you have been using as a crutch to get you through the day, whether it’s that third cup of coffee, cans of diet soda or chocolate bars. Exercise and a positive attitude will eventually replace these. Snack on fruit, veg, boiled eggs, nuts and cottage cheese, and whatever you do, don’t skip breakfast.

Make some time for you

You can power walk and chow down on granola bars all day long, but if you’re mentally frazzled, it probably won’t help much. Allocate a set time every day (or every few days) which is just for you. This might be an hour in which you go for a massage. You may want to indulge in an evening yoga class, or spend the morning painting. It could be a creative writing class, or a book group. Whatever it is that helps you reconnect with yourself, make time for it. Your sense of personal well-being depends on it.

 

 

7 Athletes That Inspire Us to Achieve More

Athletes are some of the most famous people in the world, which is why they are admired by millions. Some of these athletes have the power to inspire people and make them chant their names during matches. They have charisma that everyone is drawn to, along with their talent, and this is the reason they have a huge fan-following.

When we watch these athletes, we all get motivated to fulfil our desires and accomplish our goals just like them. We’ve picked our 7 most iconic athletes and their encouraging stories that will show how they came to inspire us!

  • Edson Arantes Do Nascimento — ‘Pelé’

When we talk about the greatest professional football player of all time, Pelé is the very first name that pops to mind. He was born in Brazil on 23rd October, 1940 in a small town called Mans Gerais.

Being the first son born in a very poor family, Pelé had to contribute at home to make ends meet. He worked as a servant in several tea shops in his town to help feed his family.

Pelé couldn’t even afford a proper football, so he used to stuff newspapers in a sock and tied it up with a string to resemble a ball. When this idea didn’t work, he used a grapefruit to hone his skills. Over time, his talent was noticed, and he played for various indoor and outdoor Brazilian football teams.

The 1958 World Cup was his crowning moment of glory which is still remembered by football enthusiasts. He was only 17 years old at that time and made a record as the youngest player to score an international goal. Pelé also netted a hat-trick that led Brazil to victory.

The football legend indicates that when victory is difficult, there is much more happiness in the win.

He is now a United Nations (UN) ambassador for ecology and the environment – an additional trait to this truly inspirational athlete.

 

  • Michael Jordan

When we’re talking about basketball, Michael Jordan is the name everyone remembers. Despite that, arguably the best basketball player of all time didn’t make it to his university basketball team. Of course, that doesn’t stop him from being a living legend. Also, he has the most successful streak of basketball trainers, and is a proficient businessman too.

Jordan’s achievements list includes 6 NBA championships, 2 Olympic gold medals for Team USA and he has won 12 All-Star championships.

By the time he retired, Michael Jordan was the most complemented basketball athlete ever. People often asked him about what motivated him to succeed. His reply was always the same: “I didn’t see my name in the list of university team.”

Every time he faced a challenge in his path to glory, he always remembered that list and this early failure motivated him to work harder.

Jordan said that he has missed more than 9,000 basketball shots and also lost more than 300 games. These failures become the key factor of his commendable success and that’s why he is one of the most inspirational athletes today.

 

  • Nadia Comaneci

Nadia Comaneci was the first female gymnast ever to receive the perfect score of 10 in an Olympic event. She was only 14 years old when she was crowned as the youngest Olympic gymnast all-round champion during the 1976 Montreal summer Olympics.

She also ended up bagging 3 Olympic gold medals in the same event and was later named “athlete of the century” by the Laureus World Sports Academy.

Nadia Comaneci was born on November 12th, 1961 in Onesti, Romania to an auto-mechanic dad and a prima ballerina mom.

At a very young age she started training and was recognised by Bela Karolyi when she was just 6 years old. After facing some tough competition she became one of the most renowned, talented and skilled gymnasts of her time.

 

  • Muhammad Ali

“Float like a butterfly, sting like a bee.”

This statement really fits the great legend – the late Muhammad Ali. Many also refer to him as ‘The Greatest Boxing Legend’ whose inspiring nature has stood the test of time.

He achieved almost every title by defeating every boxer in his era and his achievements are endless. The three time world heavyweight boxing champion made this inspiring impact by influencing million of fans worldwide. His fitness level, stamina and his strength are the key reasons behind his success.

In the later years of his life, Ali began his final battle. A severe case of Parkinson’s disease took hold of his body. As we know, this results in the inability to move the limbs properly. He stood up to the disease just as he had stood up to his opponents all his life and lit fire in the ring at the 1996 Olympics.

In this way, he became a supreme personality who successfully overcame physical and mental inabilities and emerged as the shining star that he was! Muhammad Ali remains one of the most iconic and inspirational athletes in the history of sports. He passed away in 2016 and fans all across wish for him to rest in peace.

 

  • Serena Williams

Serena Jameka Williams is presently the world’s number one female tennis player. With her outstanding athletic skills, she became one of the very few female tennis players to win all four tennis Grand Slams.

She also boasts 4 Olympic gold medals and became the top rewarded female athlete in 2015. In spite of having a long list of honours, the journey to the top was difficult.

There are many instances when the queen of court faced racism from fans and other tennis administrators. Many people criticise her strong physique and colour but Serena used this negativity as breakpoints in her life. This self-confidence and unbeatable spirit made her an admirable and inspirational athlete.

 

  • Jim Abbott

Born without his right hand, Jim Abbott proved that anyone can follow their dream if we stay focused on our objectives. The incident that shot him to fame is a baseball match that took place in 1993.

Abbott threw a no hitter in a game against the Cleveland Indians, which helped the United States to collect its first gold in the baseball Summer Olympics (1988).

Abbott’s career was far from perfect. He ended his career with an 87-108 record, a 4.25 ERA, and struck out 888 when retiring in 1999 with Milwaukee.

He described that there were some incredible highlights and some agonising lows. He recognised his success as a combination of special moments, lessons learned and a connection with people. His life-long lessons made him a rather streamlined personality. Now he is a motivational speaker who teaches the world how to use failures to achieve success.

 

  • Usain Bolt

The fastest man on Earth.

Usain Bolt is another great Olympian of this age. He has won 9 Olympic gold medals in one of the oldest and most competitive sport in Olympic history, sprinting. Not only had he dominated Olympic Games outside of it, he has been an absolute beast in world championships as well.

His world record of 9.58s time in the 100m, and 19.19s in the 200m still seems unpassable. His lightning personality off the track, as well as his signature bolt pose, has become the highlight of the last three Olympic Games. This eight-time gold medallist will always be featured in the list of all-time great athletes in history for his tremendous world records.

From the start of 20th century, sports have become such a big part of everyone’s life. All the major sports categories started to grow with live TV coverage after World War II and since then, we have witnessed some of the greatest athletes who dominated their respective sports.

Maybe we can’t all sprint as fast as Usain Bolt, but it’s undeniable: fitness inspires. It’s a mood-lifter. Whether we’re going out for a run, utilising a personal trainer, attending fitness classes, or going the extra mile on fitness retreats, we can share something in common with these sporting legends: we’ll do our best.

Buggy builders: how to get your pre-baby body back

When you have a baby, you receive the most beautiful gift of all, but post-birth, your body can be left in a shape that doesn’t reflect how you looked pre-baby at all. For this reason, a growing number of women are joining post-natal classes and are trying to get back into shape after giving birth to their little ones. With a newborn baby in tow, it can be hard to go back to the gym — but where there’s a will, there’s a way.

Mother rubbing noses with newborn baby girl

Despite enthusiastic mothers, it is not recommended to jump back into exercise straight after birth. Typically, the NHS recommends that new mums wait around six weeks after birth until they start an intense workout regime. Your six-week postnatal check will determine how well you have recovered. However, women who exercised regularly before pregnancy, may feel fit and well to begin working out sooner than the six-week check — each new mum is different. You’ll know within yourself if you feel fit enough to get back into your regime, so don’t push yourself too soon.

Social media has become a significant platform in the recent success of the fitness industry. It has become the heart of fitness inspiration, and postnatal fitness is no exception. The internet has inspired a lot of us to reach our fitness goals, and it’s the same for postnatal targets. In fact, postnatal posts are becoming increasingly popular across the web, with #postnatalfitness associated with 53,003 Instagram posts.

A few years ago, postnatal fitness was low key and many industry professionals noticed a gap in the market for classes which appealed to new mums and the idea of postnatal fitness, and have set up their own postnatal class to provide a solution for new mums who were struggling to get back into shape after having their newborn. There are now specialised post-natal exercise classes that help women get back into shape with their babies — an opportunity for new mums to get their pre-baby body back. Classes usually allow mums to bring their little ones along with them.

Postnatal fitness can also be seen to help with more than just your post-baby weight. Many women have revealed that exercising after having their baby has helped prevent, or ease, postnatal depression, as exercise has made them ‘happier’. Research would suggest this to be true, as exercise is shown to release endorphins in the body — hormones which can have positive psychological effects, such as a ‘euphoric high’.

As a mum herself, Randi Lynn Greene, founder of RGL fitness, knows a thing or two about postnatal fitness. Her Instagram account, with over 39.9k followers, showcases workout and yoga routines that can be done by new mums who have a baby in tow. She has proven that workouts can be done by mums at home with a little one crawling around. Of course, nutrition is just as important as your workout regime. Greene, has also appeared on Lorraine on ITV to show mums that you can exercise at your own convenience.

Dad bods

The term ‘dad bod’ is a one that has been popping up all over social media recently. It’s a term which has recently been used to describe men with bodies that are neither toned or defined — normally those which don’t go to the gym and workout.

Whilst many mock and poke fun at the term, a study by Northwestern University’s Feinberg School of Medicine suggests that there is some truth behind the idea of a ‘dad bod’. In a study of 10,000 men over ten years, the university examined men through different stages of their life — from adolescents and young adults, to new fathers. The study found that men who become fathers experienced weight gain and an increase in body mass index, whilst those who didn’t become dads generally lost weight over the same time period.

An effective clean diet and consistent workout regime are key to preventing weight gain when you become a new dad. Your diet should consist of the three main macronutrients: carbohydrates, protein and essential fats. Avoid sugary and fatty treats — whilst they might give you an initial sugar rush, the energy boost won’t last long. You want to supply your body with foods that release energy slowly — being a dad can be tiring. For an extra boost before your workout, protein bars and shakes will help you push yourself harder to hit your performance goals. If you don’t have time to make it to the gym with all your new daddy duties, there are exercises you can do at home to keep yourself in shape:

  • Plank – 45-60 seconds
  • Jack-knifes – 25 reps
  • Crunches – 25 reps
  • Squats – 25 reps
  • Jumping lunges – 25 reps each leg
  • Sprint – 30 second, repeat 3 rounds
  • Mountain climber – 25 each leg
  • Press ups – 25 reps

Sources

http://news.xinhuanet.com/english/2017-10/25/c_136703355.htm

https://www.nhs.uk/Conditions/pregnancy-and-baby/Pages/keeping-fit-and-healthy.aspx