New Years resolutions we can all stick to

Every year people around the world make a New Years resolution that can be beneficial for the upcoming year. On average 33% of people plan to make the year a healthy one by getting fitter, eating better and/or losing weight. However, around 63% of people admitted to failing to commit to a resolution with the majority breaking it within one month. So why do people fail? Normally it is down to expectations being set too high that aren’t realistic with day-to-day life.

However, there are a few simple resolutions that can work with every day life making a huge difference to personal and physical health. Try some of our simple resolutions to help you feel healthier inside and out this year;

Sleep More

Sleep plays a vital role in good health and well-being by allowing the body to rest and rejuvenate after a day of activity. An acceptable level of sleep can help to maintain mental and physical health as well as supporting growth and development in children and teens. Supplements such as Magnesium, can contribute to a reduction of tiredness and fatigue as it can help to aid sleep by calming nerves and relaxing the muscles. An on-going lack of sleep can lead to a stressed demeanour, weakened immune system and affect the body in the way we react, think, eat, work and learn. Taking a nap when feeling tired really can do you the world of good.

Stress Less

Stress is individual as it can mean different things to different people. Some people may find stress at work, at home, when driving, through personal accomplishments etc. Whereas, occasionally stress can be a positive in order to motivate and encourage, it is on the most part, a negative that can damage health long-term if experienced over a prolonged period of time. Reducing stress levels not only raises positivity but can also benefit health too. Taking time out of each day for enjoyable activities, spending time with family and friends or having ten minutes for yourself, can help to set reasonable expectations that can help to relieve day-to-day stress. Supplements such as 5 HTP, can also help to improve mood as it can increase serotonin levels in the body, which can lead to a reduction in stress and anxiety.

Stay Hydrated

The body is made up of around 60% water, which helps to drive regular bodily functions such as; digestion, circulation, creation of saliva, maintaining kidney function and skin health. Health experts recommend a minimum of one litre of water per day in order to keep the body hydrated and healthy. It doesn’t require a dramatic change in your daily water intake but trying to drink a little more than normal can make a huge difference. Have a glass with your morning coffee or tea, a bottle sat on your desk at work or a glass with an afternoon meal can make a positive impact on the body and compensate for water loss that occurs day-to-day.

Take Time for Yourself

Sometimes life can get stressful but it is always important to prioritise yourself from time to time, even if its five minutes in the morning or right before bed, it provides some time during the day to focus on personal sanity and health. Taking a break to focus on yourself has both psychological and physical benefits that can help you to feel refreshed and happier. It helps to maintain a good sense of self, which can feel life changing. Taking Detox capsules can help the body to feel lighter as they are designed to aid in expelling waste faster and also cleansing the intestines of unwanted toxins, helping to look after yourself and your body.

Commit to Exercise

Exercise not only keeps the body healthy but it also releases chemicals called endorphins, which can reduce your perception of pain, giving a positive and energizing outlook on life. A marathon doesn’t have to be completed each week to feel the benefits of exercise but it is recommended to do around 30 minutes of moderate to vigorous activity five times a week. Going for a walk, doing household chores, riding a bicycle, yoga, swimming etc. are all easy and non-expensive ways to get the blood pumping around the body and keep healthy. It makes you feel good too. Green Tea extract is a substance that is known to be rich in antioxidants, which can help the body to burn excess fat by increasing the metabolic rate and increasing the calories the body burns. It can help to encourage the body to carry on working at its best around an exercise regime.

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.

Four Top Tips for Healthy Ageing

A dash of exercise, a dollop of healthy eating and a sprinkling of supplements make the perfect recipe for healthy ageing. Here are a few simple tips to help combat wrinkles, slow the onset of age-related diseases and prevent memory loss:

  1. Exercise the Stress Away

Exercising is a fantastic way to keep the body feeling and looking young. Regular activity that gets the blood pumping releases ‘happy chemicals’, called endorphins, into the body that help to reduce stress and anxiety.

Exercise also keeps the heart healthy, reducing the risk of stroke and heart disease.

Lighter types of exercise, such as Pilates and Yoga, are especially kind on the joints, using only body weight to strengthen the core stomach muscles, lengthen the body and encourage a leaner figure. Any form of regular exercise boosts longevity and lowers the risk of contracting diseases like cancer, hypertension and dementia. Gentle walking, swimming and jogging are perfect options for cushioning the body.

Supplements, such as Vitamin D and Garlic are a great addition to exercise, as they reduce hypertension and aid in maintaining a healthy heart.

  1. Weight Management

Maintaining a healthy weight puts less pressure on the joints, helping to alleviate painful symptoms of arthritis and osteoporosis, which can be triggered by old age. Regular exercise such as walking is perfect for helping with weight management. Supplements such as Metabolism Formula are a handy tool to boost the metabolism, helping to manage weight more effectively.

  1. Maintain a Healthy Diet

Eating a balanced and varied diet will encourage healthy ageing. Fibre is important for maintaining and improving digestive health. Probiotics are the perfect supplement for warding off infections in the digestive system and maintaining a healthy gut.

Diet also plays an important role in skin health. Fish Oils help to keep skin looking soft and smooth, and can be found naturally in oily fish such as mackerel and fresh tuna, but can also be taken as a supplement alongside a balanced diet.

Flaxseed Oil, Soy Beans, Canola Oil, and Omega 3 Fish Oils can also improve memory function and slow the onset of Alzheimer’s.

  1. Antioxidants for Wrinkles and Circulation

Co Enzyme Q10 is a supplement that can be combined into a healthy diet to achieve healthy looking skin. This supplement is a common ingredient in many skin care products, and is a great antioxidant that reduces lines and wrinkles, improves blood circulation and encourages skin repair and regeneration. Plus it helps to neutralise harmful free radicals that trigger ageing, control blood pressure and reduce cholesterol levels!

It’s important to invest in the health and wellbeing of the mind and body at an early age – even the smallest of changes to diet and exercise routines can have a positive effect over the years

5 Tips for a Healthy Digestive System

A poor digestive system can lead to issues like bloating, constipation, heartburn and even abdominal pain. But the good news is that although these ailments are very common, they can also be easily prevented with some simple lifestyle changes. Here’s how:

1. Pep up the gut with probiotics

Probiotics are a type of bacteria that live in the gut and help to keep it healthy. They aid digestion by improving nutrient absorption, boost the immune system and can even alleviate symptoms of Irritable Bowel Syndrome (IBS) like bloating and cramps. Yoghurt is a familiar source of probiotics, but studies have shown that probiotic supplements can be swiftly delivered into the system and may be more effective for improving digestive health.

2. Feast on fibre

Eating fibre-rich foods like oat bran, wheat, beans and berries can help other foods to move through the digestive system more easily, reducing bloating and other digestive problems. Soluble fibre is digested by the body and is known to reduce cholesterol and is found in oats and root vegetables . Insoluble fibre, found in wholemeal bread and seeds, is not digested by the body but it’s very useful for maintaining a healthy weight because it helps the body to feel fuller for longer, preventing snacking and overeating. Taking natural plant extract supplements like Konjac Fibre, which contain lots of fibre, keeps the digestive system moving along unhindered.

3. Eat a healthy diet

Choose lean meats, leafy green vegetables and wholemeal grains over high fat foods that can slow down the digestive process. Drink plenty of water to dissolve fats and soluble fibre, which help to prevent constipation, and avoid drinking too much caffeine and alcohol that can cause heartburn and stomach ulcers.

4. Take L-Glutamine

 This amino acid protects the lining of the digestive tract and supports the stomach and intestine. It’s found naturally in the body but is available in supplement form too, which is especially useful for cancer patients who have unfriendly bacteria in their system and require extra digestive support following treatment.

5. Choose healing herbs

 The soothing qualities of Peppermint help the gut by relaxing the muscles of the gastrointestinal tract, easing pain and discomfort. Ginger is also believed to relieve nausea, stomach ache and indigestion too.

 

These simple lifestyle changes can be all the body needs to maintain a healthy digestive system, producing clearer skin, greater energy levels and a boost to general wellbeing.

Supplements for Summer Skin

Summer provides the perfect opportunity to finally flaunt those pins and enjoy the uplifting weather without the need for a fussy sweater and overcoat. Using supplements can help to prepare the skin by encouraging collagen production and a healthy glow, helping people to feel more confident within their own skin. Supplements can also protect the skin from the damaging effects of harmful UV rays. Here are three that fit the bill perfectly:

Vitamin E

Found in a variety of skincare products, Vitamin E is an antioxidant that helps to protect the skin from sun damage, reduce premature ageing and prevent inflammation. It cleverly absorbs some of the harmful UV rays from the sun when applied topically, helping to safeguard the skin from cancers, scars, wrinkles and acne. However, Vitamin E isn’t a sufficient replacement for sunscreen – it can counteract cell damage caused by sunlight but it does not offer full protection.

Vitamin E is found in green leafy vegetables, oils, nuts and seeds but is also available in supplement form. Taking a supplement can add a healthy glow to the skin by keeping it hydrated and looking young, supple and soft.

Vitamin C

Vitamin C is another antioxidant that is believed to reverse wrinkles, age spots and discolouration caused by sun damage. It helps to boost the body’s skin repair system and encourage collagen formation, which speeds up recovery and brightens the appearance of the skin.

Tanning tablets

Staying out in the sun for long periods of time without sunscreen can lead to sunburn, skin cancers and wrinkles. But lots of people still like to get a little colour on their skin over the summer or before a holiday abroad. Tanning tablets provide a safer alternative to sunbathing and sun beds by dissolving pigments, known as canthaxantin, under the epidermis, which gradually tint the colour of the skin to achieve a gentle, sun-kissed glow.

Safeguard the skin from the summer sun by taking the right supplements, applying topical skincare creams and wearing sunscreen when out and about. Investing in the health of the skin today will help to keep it looking young, healthy and refreshed for the future.

Top Five Ways to Take Your Workout Outside

Exercising outdoors is a fantastic way to add some variety to a routine workout. Here are five ideas on how to workout outside:

1. Use the natural terrain to increase intensity

Take the opportunity to jog outside – it’s a completely different experience to running on a treadmill at the gym and will give the body an extra boost of Vitamin D! Running in the park or cycling on a track with plenty of natural inclines, obstacles and plateaus increases the heart rate and introduces some much-needed change to a tired exercise plan. However, be aware that it may take some time to adjust to the outdoor temperature. A routine run will feel harder to complete in the summer sun, so starting off easy and gradually increasing intensity is advised. Wearing a SPF15 sun cream is essential to protecting the skin from UV rays, and taking a bottle of water along will prevent dehydration.

2. Create a pick n mix routine

Combine push ups, squats and burpees into a run to make it more challenging. Stop at every park bench to complete 10 reps of a chosen activity or do 10 lunges whenever a red car appears on a circuit round the block. Using your body weight as resistance helps to build muscle without the need for extra equipment. Boost stamina by taking protein powder beforehand to enhance endurance and improve athletic ability.

3. Join a group

Bypass traditional forms of exercise like running and cycling and go for a group activity like basketball, football or even rowing. Exercise buddies make fantastic competitors and provide extra support for when the going gets tough. Combat fatigue with Testero NTSHO to ensure the game doesn’t have to stop too early.

4. Rev up resistance training

Come up with a resistance training routine that can be completed outside. Park benches are perfect for push-ups and dips, grassy areas are ideal for side leaps and monkey bars are useful for doing hanging crunches. Be inventive with a workout and use everything outside as a tool to improving strength and stability, such as rocks, tree roots, branches or logs.

5. Take a timer

For effective high intensity interval training (HIIT) a timer is essential. Combine reps of jumping jacks and mountain climbers with 3 minutes of jump rope before starting over again from the beginning. Intense bursts of activity when combined with periods of rest are perfect for improving aerobic capacity and burning calories. Timers are useful for keeping track of each movement on an outdoor HIIT circuit. Vitamin C supports this type of intense training by improving circulation and reducing fatigue and exhaustion.

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.