Top Tips to Make a New Exercise Regime Work

Beginning a new exercise regime can be daunting as thought of digging out old trainers and overhauling a diet that’s still in its Christmas period can be tough, but it doesn’t have to be that way. Finding the right balance between exercise and nutrition can help to get the best fitness results.

Regular exercise has been known to strengthen the lungs, improve mood, relieve stress and burn calories, which keeps the metabolism functioning at its best. Here are some useful tips that can help to get the most out of a new workout regime;

Take Baby Steps

The “go hard or go home” approach to exercise isn’t always the best for sustaining momentum as generally speaking, when people go about it too aggressively early in their program, they tend not to stick with it in the long run. Taking small steps can help to build up stamina and encourage the body’s potential with every workout. Taking supplements such as Omega 3 contains numerous health benefits as they contain high levels of omega-3 fatty acids, particularly EPA & DHA. It is considered an “essential fatty acid” due to its essential role in brain function, inflammation and growth, providing you with a better quality of living and helping to look after the body whilst training.

Mix it Up

Sticking with one workout can become tedious and eventually fail to further improve physique as the body becomes used to the routine. Mix it up by trying a variety of aerobic and strength exercises to stay healthy or improve health. Supplements such as caffeine, acts as a stimulant that targets the heart, muscles and the areas that regulate blood pressure. These capsules can help to increase every-day performance by activating fat stores and encouraging working muscles to convert it to fuel. Bringing a friend or partner along for a workout every once in a while can also help to encourage longer workouts and different exercise regimes.

Fit it Around your Schedule

Health experts recommend that on average people should be aiming for around 150 minutes a week of exercise (up to 30 minutes a day, five times a week). Although the minutes may appear excessive for a person with a hectic lifestyle there are ways to ensure exercise becomes part of your day-to-day routine; such as breaking up the thirty minutes into three ten minute sessions throughout the day with a quick walk, household chores, yoga, riding a bicycle etc. Tracking workouts can also be useful, as using a journal or app makes it easier to schedule short workouts and record progress. Supplements that contain stimulants such as Metabolism Formula capsules help to boost energy levels to help the body burn fat more efficiently and decrease food cravings continuing progress even when busy.

Be Realistic

When starting a new exercise regime it is important to be internally motivated as it makes it easier to stick with realistic goals. Being self-motivated helps to avoid outside negativity and keeps within the body’s limits, allowing it to gradually get healthier. Getting discouraged by something beyond personal limitations only prevents a workout from progressing. Taking Detox Cleanse capsules, which contains Psyllium Husk, helps to support colon cleansing and is a common high fibre laxative. It can help to reduce the volume of injurious organisms that excess the body therefore purifying the cleansing system, helping the body to feel lighter and refreshed.

Nutrition Tips for New Runners

Running is a fantastic cardio exercise that strengthens the lungs, improves the mood, relives stress and burns calories. Better yet, anyone can start whenever the mood strikes because there’s no equipment required.

Fuelling the body with the right nutrition always makes for a better run so here’s a handy guide for new runners on how to make the most of their jogs, marathon runs and sprints:

Carb up

Load up on carbohydrates the evening before and on the morning of a long run. Potatoes, pasta, oats and rice are absorbed by the body and stored as glycogen and glucose – these reserves spark into action when the going gets tough. Taking creatine, which boosts the amount of adenosine triphosphate (ATP) in the body and kick-starts energy release, is useful for distance runners too.

Wait it out

During training wait two to four hours after eating a big meal before exercising (30 mins is sufficient after a small snack). Avoid high-fibre foods, spicy meals and alcohol too as these can adversely affect the gut but do eat oily fish rich in fatty acids and take Omega 3 supplements or Flaxseed Oil to boost heart health. It’s worth testing out whether a meal plan is working by doing a ‘dress-rehearsal’ run before competing.

Hype up the hydration

Drink water to compensate for sweat loss when undergoing distance training in preparation for a marathon. Sports drinks can be really helpful for replacing water, sugars and electrolytes. However, the amount of fluid the body needs will depend on the runner’s weight, gender, sweat rate and the climate.

Drink to thirst

Many professional runners advise drinking to thirst to avoid overfilling their stomach with fluid. Short runs that are less than an hour long don’t require extra fluids during training.

Promote recovery

A snack combining protein to repair muscles and carbs to refuel the body, eaten within 30 minutes of crossing the finish line, will speed up recovery. Drinks made with whey protein provide a light and quick way to load up on protein after a run.

Stay safe in the sun

Running in the summer can be tough for beginners who aren’t used to hot temperatures. It’s vital to stay hydrated by drinking plenty of water prior to a long run and sipping on isotonic drinks during training. Wearing clothing that reduces chafing and applying a lubricant over problem areas is also advised to prevent soreness. Protecting the skin from harmful UV rays by wearing clothing that covers the body and applying a sunscreen with a high SPF is essential to staying safe in the sun.

Top 5 Supplements for Healthy Looking Hair, Skin and Nails

Fuelling the body with a vitamin-rich diet and the right supplements is the perfect recipe for healthy skin, hair and nails. Here’s a list of some of the best supplements and a quick guide of what they can do:

  1. Selenium

A deficiency in selenium can hamper the hair’s ability to grow, leading to thinning and hair loss so by taking it as a supplement it can help to encourage hair growth. Many shampoos can contain selenium because it’s useful for preventing and eliminating dandruff too!

  1. Vitamin E

Vitamin E promotes healthy blood circulation, helping more oxygen to reach the surface of the skin, scalp and nail bed. It’s an antioxidant that heals skin damage, reduces the appearance of scars and wrinkles whilst feeding the nails, making them feel stronger and appear healthier.

  1. Vitamin B Complex

B-Complex Vitamins like Biotin and Niacin are perfect for restoring thickness and shine to the hair. They prevent hair loss and breakage as well as helping to thicken nail cuticles and brighten the skin.

  1. Omega 3 fatty acids

Found in oily fish, nuts and seeds, omega 3 fatty acids are a real superhero supplement. Great for boosting memory and promoting general wellbeing, they also provide the body with a rich source of moisture helping to nourish hair follicles and prevent brittle, weak nails.

  1. Vitamin D

Vitamin D repairs and rejuvenates the skin, helping it to look younger and feel softer. Its anti-inflammatory properties make it useful for treating skin damage, burns and stretch marks, as well as dry skin conditions like eczema and rosacea. Better yet, Vitamin D also stimulates hair growth.

Thick tresses, strong nails and glowing skin can be encouraged by taking a hair, skin and nails formula or a healthy hair complex, which incorporate a rich selection of vitamins and minerals in a single tablet.

4 Supplements to Keep You Looking Good This Valentine’s

The holiday of romance is upon us. With almost three quarters of the UK population planning on celebrating Valentine’s Day this year, sales of chocolates and flowers are expected to sky rocket. However, there’s more to making the most of February 14th than giving gifts –everybody wants to look their best for their sweetheart on Valentine’s Day so here are some ideas you can recommend to your love-struck customers:

  1. Vitamin E and Co-Enzyme Q10

Perfect for repairing the skin, Vitamin E is a fantastic supplement for people who are passionate about protecting their complexion. This fantastic antioxidant encourages collagen production, smooths the skin and reduces the appearance of fine lines and wrinkles. It is ideal for preventing cellular damage and reducing the risk of premature ageing, great news for customers that want their skin to look youthful and refreshed for their Valentine. Vitamin E can’t be produced by the body so it is essential that customers eat foods that are rich in Vitamin E, like broccoli, avocado, tofu or spinach, or take a hassle-free supplement. Co-Enzyme Q10 is another antioxidant that promotes cell renewal by neutralising free radicals that create wrinkles and lines. Combine these two supplements to create a rejuvenating duo that safeguards skin from damage

  1. Hair, Skin and Nails Formula

This superb mix of vitamins and minerals encourages hair growth, strengthens the nails and adds a touch of radiance to the skin. The formula delivers nutrients to the hair follicles, nail bed and dermis to produce glossier hair, durable nails and blemish-free skin, making it a fantastic February pick-me-up.

  1. Omega 3,6 & 9

Regularly taking Omega 3, 6 & 9 fatty acids can help to maintain healthy skin and reduce the risk of heart disease. Although fatty acids are present in some types of oily fish, such as tuna and mackerel, most people don’t eat enough fish to acquire a sufficient amount in their diet. That’s where supplements come in – they’re easy to combine into an existing healthy diet, and help to enhance the appearance and texture of the skin in a short period of time.

  1. Power Whey Protein

Protein is vital for building muscle, slimming down the physique and improving athletic performance. Taking protein powder before or after a workout enhances endurance and boosts muscle mass, ensuring that the body appears leaner, fitter and toned. Recommend this XFN product to clients who are keen to enhance their weight training workout and attain better results. Provide a selection of health and beauty supplements to your customers and help them to create a personalised plan that meets their individual needs this Valentine’s.