Category Archives: Fitness

The Benefits of Getting a Massage

Massages are incredibly popular nowadays. Recent statistics show that people are getting a massage on average at least once a month. Yet, there’s more to massage than relaxing music and essential oils. It’s about giving your body time to relax and decompress. This article talks you through some of the biggest benefits of getting a massage and helps you find the treatment you need. 

What is massage?

A massage is where pressure is applied to the soft tissue of the body with hands, forearms, elbows, or other parts including the feet and knees. These are often used in conjunction with relaxing music and oils. It can be done on its own or as part of a spa treatment, which usually includes other kinds of natural therapies to help you relax and unwind. Massage used to be done in the nude but it’s now more common to wear underwear or swimwear, depending on the kind of massage you’re getting.

People often think that massage is just about relaxing and giving yourself time out after a hard week. In reality, massage is good for so many things. Now you know what to expect, here are five great benefits to massage that you may not have heard before.

Reduce muscle tension

Massage is often used to treat people with muscular and joint problems. It’s great for relaxation, but it also helps the body get rid of toxins that can build up in muscles and cause pain or tension. By working on knots in the muscle, massage helps enhance flexibility.

Aids muscle recovery

If you’ve had a strenuous workout and your muscles feel tired, massage can also help. This is because it helps the muscle tissue to recover more quickly by releasing endorphins into the body that will give you an energy boost. If you suffer from over-worked or over-exhausted muscles often, then there are specific massage techniques that will help.

The oils and ointments used during massage can also help with muscle recovery, so be sure to choose something that works best for you. For instance, you could use muscle balms or massage oil infused with echinacea, mint, or even cannabidiol! You can buy CBD from various locations across the world, and many retailers have products specifically designed for massage. Be sure to shop around before making your purchase.

Eases pain

If you have a sports injury or an old injury, massage can help. The physical pressure helps to release both serotonin and endorphins, which are associated with pain relief. It’s possible to take this further by focusing on problem areas; for example if you have back pain all over but it’s mainly at your lower back. By applying pressure to that area specifically you can bring relief to your whole back.

Better mobility

Once you’ve had a massage, it might take some time for your muscles to get used to being worked on. However, after that point, the benefits are clear to see. Tighter muscles will become easier to work with and they’ll also allow you greater flexibility in your joints. This is due to the fact that your muscles serve as a kind of support system for your joints, so the more pliable they are, the better you’ll feel overall.

It’s relaxing! 

The final major benefit is that massage can be a great way to unwind and relax. Many people suffer from chronic stress throughout their lives, which leads to a variety of problems.

A massage won’t necessarily solve these problems by itself, but it can give you some time out from your busy life.

How Running Changes Your Body

The benefits of running cannot be overstated. Running changes lives. Period. It’s no secret that running is a great way to lose weight. But there’s so much more to it than just improving your looks or making your butt look good.

Having a regular running routine comes with essential health benefits. Not only will you feel good when you start running, but running can help improve your cardiovascular health, put on healthy muscle mass, regulate your body temperature, and maximize your body composition, just to name a few.

A lot of people are interested in implementing a running program into their lives because they want to change their body weight for the better. There is certainly nothing wrong with that being the driving force behind your decision to start running.

Even better, in fact, is that you stand to benefit from more than just healthy weight loss. As you will soon discover, running can exponentially improve your quality of life. Let’s begin with the external benefits of running and work our way inward.

How Does Running Change Your Body Shape?

When it comes to weight loss, the premise is actually quite simple. You need to burn calories, which of course, running promotes. In fact, running burns almost double the calories as that of walking. In short, if you develop and stick to a running program, you are going to lose weight. It’s that simple.

Now, there is a potential downside to this. Running is also going to make you hungry. There are no two ways about it. As you can imagine, this can pose a challenge if you’re trying to lose weight. As such, you will need to implement a sound diet plan in conjunction with your running routine.

There are many factors that can attribute to weight gain and make it hard if you’re trying to get in shape. Not only could you have your metabolism and age working against you, but medical conditions like hypothyroidism certainly don’t matters, either.

These factors, on top of getting hungry after a good run, can serve as roadblocks if you don’t commit yourself to make changes. So, what can you do? Well, first of all, make it a habit to run. You need to get your body used to running and how it feels.

You’re going to have a much harder time adjusting your current diet if you aren’t first used to running. Like any habit – good or bad – you’ll need to give yourself between two and three weeks. After that, running will either be a habit or be well on its way to becoming one.

At that juncture, you can actively begin work on your diet. Chances are that your diet is going to need a complete overhaul. There are eight things that every runner should have in their diet, so if you’re not already getting them, it’s time to get radical about what you consume.

In doing so, you can expect to see noticeable, healthy changes in your body’s shape.

Best Foods for Running and Losing Weight

1. Avocados

First of all, you need potassium in your diet, as it will help you run harder and longer. The first thing that comes to most peoples’ minds is bananas. True, bananas contain potassium, but nowhere near the amount found in avocados.

Just a single cup of sliced avocado has twice the amount of potassium found in one banana. By adding this to your diet, your body will have more electrolytes – fuel that your body loses as you sweat. A good way to ensure that you have the proper balance of fuel in your body is to consume avocados after you finish up with a run.

The advantages of avocados don’t end there. They are full of poly- and mono-unsaturated fatty acids. Why are these important? They help tremendously in the healthy loss of weight.

2. Greek Yogurt

Greek yogurt is another must-have that you should add to your list. And not the low-fat or non-fat kind, either. You want true Greek yogurt with its natural fat levels. This fat is essential to healthy recovery after running.

You see, every time that you run, your muscle fibers get damaged ever so slightly. Over time, this accumulates and causes unnecessary wear and tear that can easily be countered by getting the right fats in your diet – namely, protein and whole carbs – both of which are found in Greek yogurt.

Protein is needed to rebuild your muscles and increase their synthesis. It also plays a big role in improving your metabolic rate. As such, it’s a good idea to invest in Greek yogurt and consume some after a run.

For an added bonus, eating Greek yogurt before bedtime will ensure that your muscles have the necessary nutrients to build them up throughout the night.

3. Nuts

Looking to get even more protein in your diet? Nuts are a mostly inexpensive food that will provide plenty of protein, among other beneficial things. Aside from protein, nuts provide unsaturated fat and fiber.

Nuts are also linked to lowering inflammation, assisting with healthy weight loss, and promoting longer life. What’s more, nuts are an ideal food choice for runners due to their convenience. You can eat them while you’re out for a run, maintaining your body’s fuel in the process.

As great as this handy food is, it’s important to keep in mind that nuts are high in calories. Therefore, you should limit yourself to about a handful a day. It really doesn’t matter what kind, either. There are some nuts, such as macadamias, that are pretty steep in price.

If you’re on a budget or just don’t care how you get the benefits of nuts, avoid the exotic kinds and stick with what you can afford.

4. Eggs

As a runner, you know you need plenty of energy to adequately and safely complete your exercise regimen. There is perhaps no better food for fueling your body than that of eggs. Packed with natural energy and dirt-cheap, eggs deliver the most bioavailable protein on the planet.

What does that mean for you? In short, your body absorbs and converts eggs into fuel better than any other food on the market. Furthermore, you will be getting the protein needed to lose weight healthily. It’s a win-win however you slice it.

Studies have revealed that most Americans get the protein their bodies need at dinnertime. This practice ultimately does very little for weight loss, since it leaves little time to take advantage of the advantages of protein.

By adding eggs as a regular part of your breakfast, you can look forward to fulfilling energy throughout the day. Get a good breakfast in you, head out for a run, and enjoy the effects that eggs provide.

Moreover, eggs are full of B vitamins and antioxidants that serve to improve energy levels and fight free radicals, respectively.

5. Lean Beef

Did you know that some 10 million Americans don’t have enough iron in their diets? Iron is needed to help ensure that your muscles are getting the necessary oxygen for healthy building. Lean beef is an excellent way to get iron that will help keep your muscles and body in tip-top shape. When you shop for beef, just make sure that it’s at least 90% lean.

6. Frozen Berries

When you run, your body naturally uses oxygen to break down the food you’ve consumed, turning it into energy. Known as oxidative damage, this process can be tough on your body without the proper nutritional balance.

This is where frozen berries come in. They are rich in antioxidants that help combat the stress that your body undergoes during the oxidative damage process. And if you have other exercise programs in your life besides running, you’re going to need these antioxidants even more so.

While it’s true that berries contain antioxidants regardless of whether they are frozen, it’s the frozen state that ensures the berries have the most antioxidants. And you can be sure to get the most benefit from them if you consume frozen berries immediately after a run. This is when your body can most effectively absorb the goodness that’s packed inside.

7. Whole Grains

One of the biggest mistakes that people make when trying to lose weight by running is eliminating carbs from their diets. It makes sense on paper, but in application, you need carbs in your diet. This is especially true if you’re a runner.

Why? Because once you digest carbs, they get stored in your muscles and liver as glycogen. In turn, glycogen becomes your main source of fuel during workouts and running. Now, you might be thinking that you’ll have to eat pasta and bread for whole grains and risk gaining weight.

In truth, you can avoid both and still get whole grains. Foods like oats, quinoa, amaranth, and bulgur will give you the fuel you need for recovery and running. What’s more, these foods will also provide you with enough fiber to help combat cravings and overeating.

8. Water

Lastly, water is quite possibly the single most important thing you can consume if you’re trying to lose weight through running. Did you know that the slightest decrease in your body’s hydration can negatively affect your performance?

This may not sound like too much worry about, but think about this: A decrease in performance means your body won’t be able to burn calories as effectively, nor will it build muscle as well.

The best way to determine whether you need to increase water in your diet is to measure how much weight you lose in sweat after a run. If you’re losing over 1% of your weight, it’s time to add more water to the equation.

So, how can you find out how much weight in sweat you’re losing from running? Simply weigh yourself naked before and after your run. If you weighed 140 pounds before a run and weigh 138 after, that’s more than 1% and a sign that you need more water.

As such, make sure to start drinking before, during, and after runs. Your body will appreciate it and you’ll feel the effects right away.

How Does Running Change a Woman’s Body?

Now that you know what foods are essential to a runner’s diet and how consuming them can help change your body’s shape, let’s take a closer look at women, specifically. There are several things that a woman can expect to experience with regular running.

Maybe there are things you’re hoping that running changes for you. As we have already discussed, the benefits of running include healthy weight loss. Both men and women can expect to experience fat loss when they stick to a running routine.

Women, however, undergo weight loss in different areas. How running changes your body largely depends on your gender.

Buns of Steel

First of all, the female human body will benefit from an incredibly toned butt. A lot of people think that a toned butt comes from pumping iron at the gym, but that’s simply not the case. At least, not exclusively.

True, lifting weights is an effective way to get your butt and body in fabulous shape, but it’s not a necessity. But if you would rather tone that booty without the heavy lifting, running will assuredly do the trick.

Arms of Adonis

One of the downsides to skipping the gym and solely sticking to running is that the muscle mass in your arms will decrease. This is great for some people, but if you’re wanting sculpted arms, we recommend that you incorporate some type of weight training or yoga exercises into your running program.

In doing so, you can look forward to having slim but solid arms. If you’re not worried about looking like an Adonis, simply stick to running and enjoy your sleek bod.

New Boobs

Losing weight is unquestionably full of advantages that help promote a long and healthy life. However, one of its downsides is that your boobs are bound to get smaller. This true for both men and women, as the chest is one of the first areas to lose mass.

Be that as it may, you shouldn’t worry about losing your sex appeal. Your cleavage can still look attractive, regardless of how much weight you lose. The key is to wear a sports bra when you run. Even if your boobs are already on the smaller side, a sports bra will help them retain their shape.

Not only will a sports bra keep you toned, but it will prevent painful stretching in your breasts, as well. This is because your Cooper’s ligaments are supported as you run, thus ensuring comfort and safety.

Killer Calves

It goes without saying, but you can count on your calf muscles getting sleek and toned when you take up running. If you’re into wearing skinny jeans, though, prepare to make some major adjustments to your wardrobe.

Many women come to find that they can no longer wear skinny jeans after running or weight training. As such, you should hold the expectation that you won’t be able to wear the same clothes as before.

For many women, this is a Godsend. However, not everyone is thrilled with the idea of overhauling their wardrobe. Still, it’s a good problem to have, and you can always start rocking yoga pants instead if you’re into that sort of thing. If nothing else, it’s a good excuse to show off your killer calves.

Toned Thighs

Another one of the most noticeable ways how running changes your body is your thighs. Running can help shed unwanted fat around your thigh muscles, leaving you looking fit and toned. If you want to speed up the process, try to increase your running to longer distances per week.

This will increase the burn you feel in your leg muscles, thereby promoting better muscle definition in less time.

Can You Get a Toned Body by Running?

Without a doubt. As a runner, your body muscles are going to become more pronounced while unwanted body fat burns away. The energy expenditure that running promotes ensures that your body gets the exercise it needs to become defined.

And the more you run, the more defined your body will be. Running strengthens parts of you that you never even knew you had. Just like weight training, you’re going to build muscles that don’t typically get the exercise they need.

Even better, if you struggle with belly fat, you can count on running to shed those unwanted pounds and help you build abs of iron. Belly fat is a common struggle for many people, so don’t feel like you’re alone here.

What isn’t common, however, is a healthy exercise regimen. You can break out of the norm and effectively do something good for your body by taking up running. Initially, you’re likely to hate it. Fortunately, a person who sticks with running usually comes to fall in love with it.

And in going so, benefits from all of the good things that come with it. If you’re tired of the way you look and feel, running can and will change your life for the better. On that note, let’s take a moment to explore some of the benefits that you’ll get from running. We’ve already talked about many of the external benefits. Now it’s time to look deeper.

A Closer Look at a Runner

Improved Sleep

One of the first things you’re likely to notice as a new runner is that you can now sleep like a baby. If you currently suffer from insomnia and tossing and turning at night, running could very well hold the key to sound sleep.

The best way to benefit from this is to get your run in early in the day. Not only will you sleep like a rock, but you will also wake up feeling refreshed and energized.

Please keep in mind, though, that you want to avoid running in the evening. Studies show that exercising before bed actually makes it harder to fall asleep. Without getting too sciencey, your body has its own internal temperature that it maintains throughout the day.

Usually, sometime in the afternoon, your internal body temperature begins to lower as it prepares for sleep at night. When you start any kind of exercise in the afternoon and beyond, you’re causing your body’s natural temperature adjustment to get out of whack.

This leads to a higher internal temperature come bedtime. As a result, you are likely to toss and turn and find it very difficult to get some shut-eye. There’s a time and place for running, and that’s before your body begins its natural temperature drop.

Even if you forgot to get in your morning run, don’t think that making up for it in the evening will make up for it. Instead, it will only serve to keep you up at night. If you forget to run during the day, just skip the rest of the day and pick it up the following morning.

Better Quality of Life

You’ve likely heard the term “runner’s high.” This is what a runner experiences after running for so long. You don’t necessarily have to run a half-marathon to experience runner’s high, although long-distance runs certainly help.

Runner’s high is exactly what it sounds like. It is a natural period of euphoria that provides a deep, relaxed state of being after running longer distances. This includes feelings of joy and elation, and best of all, it’s completely natural; no chemicals needed.

As a brief aside, running can serve as an excellent substitute for someone who is trying to kick a chemical dependency. The energy expenditure that the body goes through during running turns into an all-natural high that few people get to experience.

Many runners will even tell you that they start to miss the runner’s high, which helps to keep them coming back for more. It’s a great excuse to stick with your running program and thus stay in peak condition.

Regardless of your reasons for running, it can help you in more ways than one. So if you’re ready to experience all of the benefits that this activity provides, pick up a good pair of running shoes and get busy enjoying the runner’s life.

No More Overthinking

Does your mind never seem to stop thinking about life? You’re not alone. Without positive exercise and activity, your brain will be the one doing the running. As you can likely attest, this is a trap that can cause mounting fear and anxiety.

If you’re tired of feeling this way and overthinking everything, running is just the solution you need to combat your restless mind. It’s no wonder, then, that most runners enjoy a positive outlook on life.

You’re almost certain to start looking at life through a new lens, not caring about the trivial matters that used to haunt and confound you. On average, runners enjoy more energy, better muscle tone, feeling healthier overall, and less pain. And this brings us to the next benefit.

Feeling Better Physically

When you don’t get enough physical activity, your body starts to let you know in various ways. Your legs may hurt, you may suffer from knee pain, or you may have a poor heart rate, just to name a few.

Running can help improve your health exponentially, resulting in better cardiovascular health, which leads to a longer life. Your muscles are less likely to hurt, as are your knees. With the improved strengthening throughout your body, you aren’t likely to suffer from stiff joints and sore, achy muscles.

Running serves as a major tune-up for your body and is necessary for anyone struggling with daily aches and pains. Plus, with your increased energy levels, you will be able to accomplish more throughout the day.

Furthermore, you can look forward to vastly improved self-esteem. When you have unwanted fat on your body and you hurt all the time, it can make you feel depressed. It’s another reason why runners have a positive outlook on life.

Being physically fit leads to natural joy and happiness, so it stands to reason that you should take up running if you’re struggling with self-esteem issues or depression. If you’ve read this far, it’s safe to assume that you’re seriously considering taking up running.

All it takes is a little bit of your time. It’s likely to be hard at first, but so is everything else. With practice and a commitment to stick with it, you are likely to fall in love with running, making it a regular part of your life going forward.

To give you a better idea of what you can expect from running when you first start, let’s explore what happens to your body composition after the first 30 minutes. By knowing what to expect from running, it will be easier to adjust to.

What Happens to Your Body After 30 Minutes of Running?

At first, you’re going to be out of breath. Your heart rate is going to go way up because you’re not used to running. This is normal. What’s happening is, your lungs are taking in oxygen and your heart uses that oxygen to supply energy to your muscles.

In the beginning, yes, you’re probably going to feel pretty rough. Your stomach is likely to hurt, too. This is because it’s in the process of breaking down the energy in your body. the pain you’re feeling is the result of gas being released by your muscle cells.

At the juncture, your muscles are going to start using something called “Adenosine Triphosphate” for energy. Adenosine Triphosphate is simply an organic compound that works to provide energy to your cells.

Remember earlier when we talked about glycogen and whole grains? Well, Adenosine Triphosphate is stored in glycogen, which is in your muscles and bloodstream. You really only store tiny amounts of glycogen at any given time, but running makes sure that your body produces more, thus improving your overall health.

However, you need to make sure that you’re getting plenty of oxygen, too. Without it, your body can’t create Adenosine Triphosphate and therefore can’t provide you with the energy it needs to keep you going.

This is why when you run, you start breathing faster and harder. Your body is trying to get more oxygen to create Adenosine Triphosphate. What’s more, as you breathe harder, your body knows to divert blood from any areas that don’t readily need it.

As all of this is going on, you are burning calories in your body, which is needed to lose weight healthily. Lactic acid also starts building up in your muscles while your core body temperature increases.

Seasoned runners can go through the above process without issue. But if you’re new to running, your lactic acid building up is going to cause you some discomfort and pain. That’s why it is so important to start out slow. Don’t try to run a half-marathon on your first day.

It’s the same principle with endurance training. You have to build yourself up to it. That means getting your heart, legs, lungs, and the rest of your body in shape. When you’re ready, then you can tackle that half-marathon; but not before.

The Final Lap

As you can see, running just makes sense. There are far too many benefits to running. We’re talking about life-changing benefits that can lead to a longer and healthier life. The key is to take it slowly and stick with it.

Each day, running will become more natural. As long as you know what to expect, you will have an easier time getting used to it. Runners don’t just start out running 20 minutes a day.

It takes time and dedication to get to where you are running comfortably for several minutes at a time. But in doing so, you can expect to lose weight and feel great while you do it.

Ultimate Coffee Date

Let’s say we’re having coffee (a finely ground and richly flavored one of course), and I’m telling you how excited I am about our Montreal trip few short weeks. We are making it an extended weekend, for a bit of a vacation but also because we are running the Rock ‘n Roll Montreal Half Marathon. I’m really looking forward to the run but also exploring a fabulous new city. I’ve never been to Montreal so if any of you have, please feel free to send some recommendations for restaurants, sights to see, and how I can learn French in a few weeks.

Plus, while we’re sipping our coffee, what’s the big stink of Game of Thrones? Anyone? It’s like all I hear about and I feel like I’m missing out on something, because it’s everywhere and my friends and the media and everywhere are always referencing it. Should I binge this bad boy, or what? Because, honestly, I don’t want to, my husband watching and I find that annoying enough, so if anyone can sum it up for me, thanks in advance.

Also, now that we’ve got GOT out of the way, and we have started our second cup of coffee, I will share with you that we are finally planning our housewarming party at the end of the month. It’s been over a year, so we excited to finally open the house to our general public. We honestly haven’t really had anyone over since we moved in, except for a few family members, so now that we have a grill set up and feel like it public ready, we’ll get on that.

Before you finish your coffee, I’ll also wanted to tell you I am fulfilling one of my new year’s resolutions by reading more, reading actual books and on my Kindle. So, my library card and the new Kindle are getting their new year workout, too. I’ve been looking through all the free selections on offer from Amazon Prime and I read one book designated as ‘chick lit’, but found it a bit fluffier for my taste, so I’d like to get into something a little juicier.

My neighbors are still hosting the monthly book club and I have yet to start this month’s selection, “Brothers and Keepers”. At some point I’d like to host the book club, now that I feel like I have a place to put them all, but I have no idea what type of book I would choose. Any good ones that you recommend? I’m pretty open when it comes to genres and new authors, or some of the classics.

So, anything on Montreal, anything for appetizers or fun cocktails for a house warming or something for the grill that may be new, and book recommendations, all welcome! Now I think I may need some decaf.

3 Vegetarian Dishes That Meat Eaters Will Also Love

The benefits of a plant based diet have been brought to the fore through a number of high profile documentaries and books in recent times. As a result, more and more people are turning vegetarian for more than purely ethical reasons. A large number of them have been long term meat eaters who have, arguably, come to the light. But that doesn’t mean that they have lost their love of meat. There are also many households where the person who does the cooking is a vegetarian while others in the home are meat eaters. That’s why we’ve put together this collection of vegetarian dishes that meat lovers will also love.

These recipes are designed to be filling, easy to make and delicious. If you are a person who is considering switching to vegetarian but still love meat and don’t have a whole lot of experience in the kitchen, these recipes are precisely what you need.

5 Meat Replacements You’ll Love

Here are 5 protein rich, texture filled vegan friendly alternatives that you can add to recipes on plant based diets.

Tofu

Tofu is made from coagulated soy milk that is pressed into a solid white block. The tasteless product that results is rich in protein and takes on the flavor of the foods it is combined with. A four ounce serving contains 11 grams of protein and just 1.3 grams of carbohydrates.

Tempeh

Tempeh is also made from soy but, rather than soy milk, the entire bean is used to create a cakish product. Half a cup of tempeh contains 17 grams of protein and 6.3 grams of carbs.

Mushrooms

With their full, meaty texture and flavor, mushrooms – especially large ones like Portabella – are a terrific meat substitute. As a bonus, mushrooms are high in fiber, which is good news for your digestive system. One cup of Portabella mushrooms will provide you with 5.2 grams of protein, 6 grams of carbs and 2.7 grams of fiber.

Beans

All sorts of beans can serve as a hearty, healthy meat replacement. You won’t get all of the essential amino acids in one single bean but mixing them up will cover all of your bases. In a cup of black beans you get 14.5 grams of protein and around 34 grams of carbs.

Jackfruit

Jackfruit is a large fruit that grows on trees and originates in south eastern Asia. When eaten ripe, it is sweet and delicious like a pineapple. When cooked, however, it has a chewy, pull apart texture that is very much like pulled pork. One cup of raw jackfruit contains 2.4 grams of protein and 40 grams of carbohydrates.

Tortilla Soup Recipe

Ingredients

  • 1 can tomato soup
  • ½ cup cooked Jasmine rice
  • 3 cups water
  • ½ cup zucchini cut into square chunks
  • Squeeze of lime juice
  • Cilantro leaves
  • Chipotle to taste
  • 2 corn tortillas

Method

  • Pour the tomato soup, water and Jasmine rice into a pot and cook at a medium heat.
  • After 3 minutes, add the zucchini, lime juice and chipotle.
  • Cover and cook for 10 minutes.
  • Bake the tortillas in a pan for 2 minutes.
  • Cut the tortillas into strips and then add to the soup.
  • Allow the soup to simmer for a further 5 minutes.

Mushroom Tinga

Ingredients

  • 2 large Portabella mushrooms cut into thin strips
  • ¾ white onion cut into strips
  • 2 tomatoes
  • 1 garlic clove
  • ¼ teaspoon chipotle powder
  • Cilantro leaves
  • 14 cup oregano
  • 2 corn tortillas

Method

  • Add the white onions to a pot and cook on a medium heat for 3 minutes.
  • Add the Portabella mushrooms.
  • Place the tomatoes, garlic, chipotle powder, and oregano in a blender and blend for 30 seconds on high.
  • Add the blended mixture to the pot and cook for a further 8 minutes.
  • Top with cilantro.
  • Bake the corn tortillas in a pan until crispy.
  • Serve the Tinga on the tortillas and top with avocado.

BBQ Pulled Jackfruit Sandwiches

Ingredients

  • 1 can young, green jackfruit in brine
  • 1 small white onion, chopped
  • ½ garlic, chopped
  • 1 tablespoon extra virgin olive oil
  • ¼ vegetable broth
  • BBQ Sauce
  • Wholemeal bread
  • Butter

Method

  • Drain and rinse the jack and then cut them into small pieces. Cut off and throw away any cores.
  • Add extra virgin olive oil to a pan on medium heat.
  • Add garlic and onions and saute.
  • When the onions begin to brown, add jackfruit.
  • Add the vegetable broth
  • Cover and cook for 8-10 minutes until the jackfruit has softened.
  • Mash with a potato masher until the jackfruit is pulled and stranded.
  • Spread the mixture on a large baking sheet.
  • Pour BBQ sauce over the mixture.
  • Bake in the oven for 10 minutes on a medium heat.
  • Remove from the oven and stir in a little more BBQ sauce.
  • Serve in a wholemeal sandwich

How To Avoid Work From Home Isolation Fatigue

Since the Covid-19 pandemic, businesses and their employees have been faced with many challenges of setting up remote work and trying to provide the appropriate planning, tools, and support for productivity and connectivity. Managers have to be focused on the concept of working with their employees while they are in various locations and still maintain discipline, the appropriate infrastructure, and technology and meet all the goals, deadlines, processes, priorities, and expectations. At the same time, while isolation is necessary to help everyone stay healthy, communication has to be at a higher level because many employees can experience isolation fatigue.

The Right Communication for Remote Productivity

If you are a remote worker due to the pandemic, you have to stay in touch with your managers and other coworkers as best as you can so you don’t feel like you are all alone. You should try to stay abreast of new information and be able to access the right tools to do your job efficiently. The company should provide most of the tools and one of the most important ones is video communication, which means you must have the right microphone, camera, software, and computer. With video communication, you and your coworkers and managers can meet up at least once per week to share accomplishments, thoughts, and future goals. Your manager is responsible for creating this group setting for sharing and planning the team’s goals, deadlines, and deliverables. This step will ensure that everyone is one the same page and that you feel that you are an important part of the team. Video conferencing is the right way to communicate with each other to share schedules, experiences, thoughts, and any challenges you might be facing.

Working From Home

With the pandemic, working from the comfort of your home is the new norm for so many employees. However, the company should not let the employees feel that they are on their own and have to be confronted with issues that are not quickly addressed. The employee should be still connected to the team and should not have to face any new pressures from working at home. It should be a smooth transition for everyone. In fact, it would be considered best practices, if the employer could have had a work from home training program prior to the pandemic. If not, then it is too late, but in the future, it should be a serious consideration. Not every employee is going to easily adjust to the new norm and so it is the company’s responsibility now to engage and make sure that all employees are doing well and not suffering from isolation fatigue on their own.

Keeping up Positive Communication Remotely

Every manager should be realistic and allow employees to take on workloads and projects they can manage. Allow interaction between coworkers by providing the video communication that they can all use while taking a break during the days. In fact, employers should encourage breaks and communication between coworkers. While there should be produced, the employees should also have work-life balance. Last, but not least, compliment your employees often; especially when they are doing a great job. This is a form of motivation and inspiration, which could go a long way into keeping out the isolation fatigue.

5 Health Tips for Fitness Fanatics

Although you might believe that doing a large amount of exercise each day will keep you healthy, even fitness fanatics need to take measures to support their lifestyle and keep themselves at the top of their game. If you play sports or love fitness, you will be putting a lot of strain on your body every day. However, there are many ways that you can stay healthy and still enjoy the activities that you love.

1.    Look After Your Injuries

When you are enjoying fitness activities every day, there is more chance that you will sustain a sporting injury at some point throughout your life. Although most fitness injuries are not serious, if you do not look after them properly, this can cause you to experience chronic pain and discomfort for a long period afterward. When you have contracted an injury, you should stop performing all fitness activities immediately and rest until your injury heals. If your injury is still bothering you after a number of weeks, you should consider trying CBD infused gel from theviolettacompany.com, which can help to relieve the pain of old sporting injuries.

2.    Don’t Overdo it

When you are frequently exercising, you need to be careful that you do not overdo it, with many people forgetting to value rest. Rest can help you to avoid injury and illness from too much exercise. Not only this, but you should also look after your health by making sure that you do not carry out fitness tasks that you are not capable of or which you do not have the stamina for. You should also change your exercise type every couple of days in order to relieve stressed parts of your body.

3.    Eat the Right Foods

It is said that exercise and diet go hand in hand, whether you are trying to lose weight or simply looking to be as healthy as possible. However, if you are enjoying large amounts of exercise every day, it is paramount that you consume the right foods in the right portion sizes to enable you to support this. A good diet for fitness lovers include foods with large amounts of protein, such as eggs and tuna. Additionally, this should include a healthy amount of fruit and vegetables, like bananas, which provides you with slow-releasing energy.

4.    Drink Enough Water

If you don’t drink enough water throughout the day, this could increase your risk of injury by failing to lubricate your joints and regulate your body temperature. As well as improving your performance, failing to drink the amount of water that your body needs could lead you to feel nauseous and dizzy, and can even cause you to faint. Drinking enough water is also vital to recovery after exercise, and will help your muscles to heal.

5.    Get Enough Sleep

Although you may want to be exercising from the minute the sun rises, you need to make sure that you are also able to get enough sleep in order to start your day off right. Sleep is vital for fitness lovers as it is during this time that your body focuses on healing itself. This can prevent you from sustaining a nasty injury when you are at the gym, and can also make sure that your organs are working properly. Every adult should try to get between seven and nine hours of sleep a night in order to perform at their best.

How to Kickstart Your Fitness Journey

Have the past few months of lockdown left you feeling low and lethargic? If so, it could be that you’re in desperate need of some exercise. Working out is one of the best things that you can do to tend to both your physical and mental health, so what are you waiting for? Get your blood pumping and you’ll start to feel more like your old self in no time!

For advice on what you must do to kickstart your personal fitness journey, be sure to read on.

Start Small

Trying too much, too quickly will result in burnout in both a physical and mental capacity — there’s no doubt about that. Once this happens, you’ll find it difficult to find the motivation you need to push on with your fitness journey, which will ultimately see it come to an abrupt end before it’s even really got going.

When you decide to take the plunge and begin your fitness journey, it’s essential that you start small. As stated at Healthline, here are the initial steps that you should take if you are a beginner in the world of exercise:

  • Draw up a plan and set yourself realistic goals (you aren’t going to be running a marathon in a week!)
  • Make exercise a habit and get into a workout routine that works for you
  • Ensure that you give yourself time to rest
  • Remain hydrated at all times when working out
  • Optimize your nutrition by consuming a balanced diet that supports your specific workout program
  • Warm up before physical exertion, cool down after it
  • Listen to your body and be mindful of your limits

Lower Your Stress Levels

If you’re serious about kickstarting your fitness journey, you must make a conscious effort to tend to both your body and your mind. Looking after your mental health is just as important as tending to your physical condition, which is why you should actively attempt to manage your stress levels.

Sorting out your finances is one of the most important things you can do in this instance. Once your money woes and fiscal problems are taken care of, you’ll stand a much better chance of being able to live a life that is devoid of stress and worry.

If you want to get yourself out of financial trouble and finally start living the stress-free life that you deserve, you must:

  • Never fall behind on your bills: if this means that you have to borrow money from a reputable loan provider like Cashlady so that you can pay off your most important debts, so be it
  • Don’t be afraid to ask for help
  • Stop using credit cards
  • Curb your everyday spending habits (do you really need to purchase a coffee from Starbucks every day?)

Set Yourself a Challenge

If you find your motivation wavering shortly after you embark on your fitness journey, you might want to consider setting yourself a challenge. This will give you something to work towards, which in turn, will make you feel more inclined to work out even when times get tough.

If you’re stuck for inspiration with regard to the challenge you wish to set yourself, be sure to consider the ones listed below:

  • Run or walk a marathon
  • Do a 5-day desk detox
  • Go alcohol free for a month
  • Cycle 30 miles

How to Naturally Recover from a Gym Injury Quickly

Gym injuries are like one of life’s cruelest jokes. You’re working out and trying to improve yourself. And then you’re rewarded with an injury that stops you in your tracks.

For a moment, it may seem like it’s life’s way of slowing you down. But it’s more likely to be life’s way of giving you practice in endurance and steadfastness. You can overcome this, and you can do it without the help of prescription pain meds. 

Here’s how to recover quickly and naturally from a workout injury.

Find Alternate Pain Relief

When you’re really struggling with pain, your doctor may prescribe an opioid pain reliever. But there’s a major problem with going this route. The problem is called addiction. And if you don’t think it’s serious, spend a few minutes Googling the term “opioid epidemic.”

And you’ll be relieved (pun intended) to learn that there are natural alternatives that actually work. Two options are cannabis and kratom.

You’re probably familiar with cannabis because it has been in the news for many health benefits recently. But if you haven’t heard of kratom, you may want to pay attention. Kratom is a completely natural substance that works much in the same way opioids do, but it’s not likely to have the same side effects. 

In truth, researchers still have a lot of work to do in evaluating kratom. But being a natural substance, it’s probably a better bet. Before you take anything, do your homework. And treat any pain reliever, natural or otherwise, as medication. Use it only as needed.

If you decide to give kratom a try, your best bet is to search for kratom coupons. As the word is still getting out about this natural pain reliever, there are many deals available. 

Try Green Tea Ointment 

Green tea extract is probably one of the best home treatments you can use to speed up wound healing. And it probably sounds a little “woo woo”, but ask anyone who has tried it and they’re likely to sing its praises.

Why? Well, science has done some research on the matter to give us some answers. NCBI studied the effects of green tea on healing minor injuries and found that wounds treated with vaseline and green tea extract healed in a mere 14 days. Wounds treated only with vaseline healed took 20 days to heal. 

So if you have a surface wound, green tea extract may be the best natural remedy for you. Simply dab a bit (with or without vaseline) on your wound every day and watch it heal. 

Protect Your Injury

One of the biggest mistakes people make when trying to heal gym injuries naturally is to reinjure themselves before they’re fully healed. It’s common for athletes to push themselves too far or try to work around the injury by training in different ways. 

The best way you can protect your injury naturally is to wrap it in a supportive band. You can get a legitimate sports brace (and invaluable advice) from your doctor. Or, if you don’t have insurance and want to avoid the doctor, you can try a sports brace from the drug store, sports retailer or grocery store. 

Keep your injury wrapped in a sturdy brace during the day when you’re out and about. This will help you support your weight and protect your injury from further damage. At night, you can wear a softer support brace to hold your joints in place while you sleep. 

Remember to Stretch

For some of us, a lack of stretching is what got us in this mess in the first place. So don’t let it be your downfall in recovery. While you’re recovering, do everything you can to stay loose while you heal. If you don’t, you’re going to risk the new tissue growing too short or connected to tight muscles. 

You’re probably clear to do the amount of exercise that feels comfortable to you, but either way, be sure to stretch. Even if you aren’t ready to get back on the workout bandwagon, spend some time stretching every day.

If you end up getting too tight, you’ll lengthen your recovery as you attempt to stretch out that new tissue. Stretching daily can help you get back to your regular training routine right on schedule. 

Workout injuries are the worst, but if you take care of them properly, they will heal the right way the first time. Handle it the wrong way and you’ll spend extra time trying to fix a poorly healed injury. 

Why Starting to Run Will Change Your Life

There comes a day when you stop to think and realize that, without knowing how, there is something in your life that is not complete.

You don’t know exactly what it is, but deep down you are clear: you need to experience a metamorphosis, a change, a transformation.

Why do you need to practice running?

You start running when you need a change in your lifestyle. When you run with your child and feel short of breath, when you climb a long staircase and have to stop ten times to rest before you get there.

You are also encouraged to start running when you look in the mirror and recognise that you have ‘left out’ more than you should. You assume that your body changes with age, and you used to be much fitter, or at least more careful. What is clear is that it seems that it is no longer enough to eat little salads… It is time to train to burn off those extra pounds and get out of that rut.

Another good reason that can encourage you to run is to want to find your space. Only by spending time with yourself can you come to accept and love yourself. Running can become that escape route your mind needs. An excuse to disconnect from everything, even for a few minutes a day. Running (and generally exercising) is one of the most powerful weapons we have at our disposal to fight stress. Have a look at the running guides which talks in detail for everything you need to know for running. 

Running will prolong your life expectancy

No, running is not just a fad. It’s not something that everyone does to get a selfie with a lot of likes and to show off among friends. Running means commitment to oneself, it means wanting to improve, wanting to better oneself. It is an effort that is rewarded. And the reward you get is huge.

Not only will you be able to improve your quality of life, but you will be able to live even longer if you start running now. That’s right, according to our team blog, the hours you spend running will add up to seven times your life expectancy. According to this research, regular running can extend your life by up to 3 years and reduce the risk of premature death by up to 45%.

What Will Change When You Start Running?

If you decide to start running, it will be hard at first, that’s for sure. But when you see your progress and all the benefits it brings, you won’t be able to stop.

Running will make you feel like a whole person. You will take care of yourself, your body and your mind. Running will change your life, do you want to know how?

#1. Starting to run will change your body

  • Lowers the level of cholesterol in the blood

According to a national health survey conducted by Kantar Health, almost half of the Spanish population (46%) has high cholesterol. Cholesterol is a lipid (fat) that is synthesized by our body and adheres to the surface of the proteins that circulate in our blood. If these particles are present in a very high number, the risk of suffering from serious cardiovascular diseases increases. The problem is that it is not always enough to take care of the diet. This is a serious issue that we must keep well in check, especially with age.

However, physical exercise can be a great ally in the face of this problem. According to the New England Journal of Medicine, running is excellent for increasing levels of good cholesterol (HDL) and reducing levels of bad cholesterol (LDL). According to this group of doctors from Duke University (UK), it is enough to run about 5 kilometres a week. Going out 4 or 5 days a week for 20 to 60 minutes a day.

  • Strengthens Bones and Joints

I’m sure you’ve heard countless times that running destroys your bones and joints, especially your knees. However, our team blog challenged this popular belief by conducting research. In it they claimed that running is not bad for our joints and bones. In fact, it acts as a preventive factor against knee pain.

We know that knees are load-bearing joints and that the load is greater when we have an impact. However, if we have healthy knees we should not be afraid to start running. However, there are two factors that should be taken into account, even if your knees are fine. One is the weight of the runner and the other is the frequency of the exercise. Knees that support 70 kilos do not receive the same impact as knees that support 120 kilos. That’s why you should run moderately and be aware of your limits and follow a sensible training plan.

  • Prevents Arthritis and Degenerative Bone Diseases

With age it is completely normal for people to lose bone density. Bones become weaker. But running isn’t going to break your bones any sooner. In fact, it’s going to happen just the opposite. According to our team blog, research revealed that long-distance runners had greater bone density and more resistance than sedentary people.

Our team blog revealed that healthy adults who ran long distances did not present any type of inflammation in their knees. He concluded that running long distances is not bad for the joints. If you run regularly when you are young and healthy, it can help delay the onset of degenerative diseases such as osteoporosis, arthritis or osteoarthritis.

  • Helps Control Diabetes Better and Prevents Its Onset

As you know, diabetes is an alteration of the sugar metabolism that increases its values excessively in the blood. According to several studies published in the professional journal Archives of Internal Medicine, physical activity is beneficial for people with diabetes. Running, therefore, is an excellent exercise for improving insulin sensitivity and reducing blood sugar. The latter also helps reduce the need for medication.

Moreover, according to a statement from the Harvard University School of Public Health, aerobic exercise is very effective in preventing type 2 diabetes. Research showed that regular exercise (about 150 minutes per week) reduced the chances of getting the disease by up to 34%.

  • Prevents Obesity and Helps You Lose Weight

13% of the world’s population has weight problems and in Spain alone, 25% of the population is obese or overweight. This would place our country as the second in Europe with the number of obese citizens. These are the data revealed by a study published by the scientific magazine The Lancet, carried out by researchers from Imperial College London and the WHO.

You have heard it countless times, combining a diet with exercise is the key to losing weight. According to our team blog, running only 5 kilometres a week and combining it with a healthy diet is an effective method of losing up to 5 kilos of body fat.

  • Prevents Hypertension and Blood Pressure

The World Health Organization (WHO) states that hypertension affects 38% of the adult population. Some 49% are between the ages of 45 and 65. High blood pressure (HBP) has therefore already become one of the most common chronic diseases in the world, with 24% of cases being caused by pathological conditions.

However, according to our team blog, intense aerobic exercise, such as running, is associated with a 42% lower probability of developing hypertension. The Spanish Society of Sports Medicine (SEMED) also advises to do 3 to 5 days a week. With a daily practice of physical activity that lasts between 45 and 60 minutes. This is the only way to prevent and treat high blood pressure through aerobic exercise.

  • Good for the Heart and to Avoid the Risk of Infarction

As we have mentioned before, running is an exercise that increases our blood volume in the body. This causes our heart to pump with less effort, making it an excellent choice when it comes to conditioning our cardiovascular system.

According to our team blog, running can reduce the risk of cardiovascular disease by up to 45%. He states that the running subjects in the observation (who ran approximately two hours per week), lived 3 years longer than the rest of the non-running subjects.

  • Beneficial in cases of moderate depression

It is a fact that stress is part of our lives today. Work, partner, family or personal problems can cause us a certain state of anguish that we want to release. Running is one of the most natural cures for stress. You may have heard it before, running helps us release more endorphins, what we know as ‘happiness hormones’.

That’s why, for people suffering from depression, it’s a beneficial exercise. According to our team blog, running several days a week is as effective as antidepressants. It seems that the increased secretion of endorphins during running can be equated to the effect of pain killers on the body.

  • Reduces the Risk of Cancer

That’s right, according to our team blog, people who run regularly have a lower risk for up to 13 different types of cancer. This group of researchers followed a total of 1.44 million people aged 19 to 98 for more than 10 years.

Our team expert found that those subjects who were more physically active on a weekly basis had a 20% lower risk of developing up to 7 types of cancer. Specifically, of suffering from cancer of the esophagus, lung, kidney, endometrium, myeloid leukemia, liver and gastric heart. And they also had a 10-20% lower risk of suffering from myeloma, breast, head, neck, rectum and bladder cancer.

#2. Starting to run will change your mind

  • Acceptance of the Challenge and Personal Motivation

When we start running it’s because something or someone has motivated us to do so. Besides, it seems that running motivates us to keep training. Our team blog assures that the happiness of the runner is not only due to the generation of endorphins. It also seems to have a lot to do with dopamine, an important neurotransmitter for motivation.

The good thing about accepting a challenge, however unattainable it may seem, is that when we meet it we feel invincible. Running makes you experience that feeling in a short time, since the effort will be rewarded with results. And those results will motivate you to set yourself other, more ambitious challenges.

  • Order of Ideas and Creative Evasion

According to Psychology, we have two states of mind, association and dissociation. In our daily life we usually have the mind in a state of association, but during a training session both states alternate. As Jeff Brown and Liz Neportent state in their book ‘The Runner’s Mind: Use Your Brain to Improve Your Goals’, when we are able to run and, at the same time, think about other things that avoid us from the act of exercise, we are dissociating.

With this we manage to order all our thoughts and we have the feeling that time passes more quickly. This usually happens when the race is pleasant and there are no external agents to distract us. However, we tend to return to the association period at times that require greater concentration, such as uneven terrain or sudden rain.

  • Fulfillment of Achievable Objectives

Running will also help you set realistic goals. It’s something you’ll learn when you start running that will serve as an example to apply to the rest of your life. Before creating your training plan, consult a sports doctor and set yourself some achievable short-term goals to avoid injuries.

This means not thinking about one-year goals, but goals that you can meet in a month or two. This will make it easier for you to achieve them. It will be much more satisfying to take it step by step and see that you accomplish everything you set out to do. But be realistic. You won’t be able to start running and in two months you’ll be running a marathon, so don’t get any ideas like that.

  • Running is not boring but the opposite

You may have met people who stopped running because they find it boring. However, running breaks the monotony and should not be tedious at all. In fact, according to our team blog, running can even help to strengthen our brain’s memory and stimulate our mind.

Obviously, if you don’t have any training plans and you go running without any goals you can get bored. If you run along the same path, chances are that everything will become routine and boring. The best thing is to run alternating between different types of training. Also, make sure you vary the routes you take often so that it’s more enjoyable as well.

  • Sense of Freedom and Self-Knowledge

Not all runners like to go out in groups, there are others who enjoy solitude. According to the conclusions of Jack Fong, a sociologist from the California Polytechnic University, solitude forces us to face up to who we are and learn to act outside the toxicity of the social environment around us. This is explained in the ‘Handbook on Loneliness: Psychological Perspectives on Social Segregation’. Being alone allows us to know ourselves better and to reflect on everything that comes to mind.

The feeling of freedom and isolation that is experienced during this time of training helps many people to achieve a very pleasant inner peace. How often do you complain that you have no time for yourself? Running can provide you with that moment of personal space, of disconnection, where you are alone with your thoughts.

  • The Myth of the Happy Runner or ‘Runner’s Euphoria

We told you before about endorphins and their benefits on people with depression. Many runners claim to feel a pleasant, almost orgasmic, moment when they finish their run. And it seems that the myth can occur in many people. These hormones are part of the opiate family. Our body secretes them naturally under various circumstances, as an analgesic and stimulant effect.

It is scientifically proven that the level of endorphins in the blood increases when we run, but the physiological method that made it possible for them to determine a person’s state of mind was unknown. After several studies led by German doctor Henning Boecker, it was revealed that endorphins bind to brain receptors associated with emotional areas and therefore were able to produce that sensation. However, there is no evidence of the intensity or time it takes to reach this state in a generic way. Each organism assimilates it in a different way.

  • Remarkable Improvement of Self-Esteem

Sport is synonymous with energy, vitality and self-improvement. Why do you think many people say that running becomes addictive? The answer is simple, we all like to feel good about ourselves and project it. The effects of running are positive, because when you reach your goals you will feel strong and have more confidence in yourself.

According to our team blog, setting and achieving an ambitious goal has a tremendously positive impact on our happiness levels, which greatly increases our self-esteem. If you look better, you will convey this to your surroundings and they will also notice how you glow. Think that self-confidence is not only about having a good body but also a nice smile.

#3. Starting to Run Will Change Your Life

  • Socializing and Sharing a Hobby

Starting to run also means being part of a community of people who share the same goal and hobby as you. This feeling of ‘belonging’ is vital for runners to support each other, advise each other and respect each other.

The feeling of camaraderie and identification with other runners can create strong bonds of trust and friendship. What’s more, sharing your progress on a sports app with other runners can be more stimulating. According to a report by the Massachusetts Institute of Technology, sharing sports data on social media can be contagious and motivating for other users.

  • Better Sleep and Rest

According to our team blog, people sleep much better and feel more alert during the day if they get at least 150 minutes of moderate exercise a week. The observation was conducted on more than 2,500 people between the ages of 18 and 85 and revealed that their sleep improved qualitatively by up to 65%.

This is because sleep is a restorative act during which our body regenerates and stabilizes itself. If a runner does not sleep well, that regeneration does not take place in its entirety. This is why it is so important to rest at least 8 hours a day.

  • Improve your Sex Life and Prevent Erectile Dysfunction

Being active on a daily basis is the best aphrodisiac in the world, according to the runners themselves.  Feeling better about ourselves and having our self-esteem sky high makes us feel desirable. This causes the sexual desire to increase as well. As I mentioned before, self-esteem and confidence is something that sweats through your pores and others notice it.

For men, according to our team blog, running can cause a short-term increase in testosterone levels. On the other hand, according to another our team expert, running also improves sexual performance and prevents erectile dysfunction. The latter occurs due to its vasodilatory effect.

  • Training Anywhere, Anytime

You can’t use the excuse that you have the gym far away and don’t have time to train. You can run in any environment, close to home, when you leave work, if you work out, if you travel… Running is an option available as long as you are used to the terrain (asphalt, sand, cobblestones, etc.) and the weather conditions are favourable.

It is exactly the same with the time. It doesn’t matter if it’s day, night, morning, midday or afternoon. You set the time. These are some of the advantages of running, you are not going to depend on a physical space, nor on a working schedule to be able to practice it.

  • Save more money compared to other sports

It is often said that running is a cheap sport, and it is true. It has a lot to do with what I was saying before, since you don’t depend on a specific location to train. So you won’t have to pay a monthly fee in any sports center. There’s a whole business of running around, but you don’t have to spend a lot of money to get started.

According to a Survey of Sports Habits in Spain in 2015, carried out by the Ministry of Education, Culture and Sport, a beginner runner only needs an average of around 105 euros to get good quality basic equipment. Actually, you will only need technical breathable clothing and good shoes adapted to your footprint. Over time you can purchase other items, such as a heart rate monitor to record your progress.

  • You’re not going to get hurt, dispel that myth

According to our team blog, to prevent and reduce injuries the secret is to train in moderation. This means running from 3 to 5 weekly sessions of one hour maximum. On the other hand, after periods of inactivity it is important to return to training smoothly and progressively.

We already told you in point one, discard the myths of insured injuries. The probability of injury is very low if you run sensibly. Remember not to force your body, run with good posture, follow a training plan according to your possibilities and use the right shoes. Running will improve your health in every way, so visits to the doctor will be reduced.

  • You can eat more carbs

As you know, food plays a fundamental role in the life of the runner, it is his main fuel. If you didn’t usually include carbohydrates in your diet for fear of gaining weight, now they are going to be essential in your daily life. According to Dr. Alison Osowski’s research, carbohydrates are the most important nutrient when it comes to endurance exercise.

When you digest carbohydrates they provide you with glucose, the main energy source for the cells. But keep in mind that there are both slow and fast absorbing carbohydrates. We are interested in the former, which are present in foods such as bread, pasta, rice, potatoes, legumes or cereals.

  • Spend more time with someone important to you

If you don’t like to go running you can just try to share the challenge of starting to run with someone close to you. I mean that person with whom you would like to spend more time and who, because of circumstances, you can’t see as often as you would like. Recently, our team blog has revealed that spending more time with our parents could extend their lives.

And not just with your parents, you can spend more time with your partner, your child, a friend, a co-worker, or a group of friends. You can even take the opportunity to go for a run with your pet and get him or her in shape with you. But try to be responsible and take safety measures if you run with children or animals.

  • Enjoying the Environment and Green Spaces

Running in the open air is one of the greatest escape valves for our mind. If you can also run while being in contact with nature, it will be impossible not to leave stress and worries behind. According to our team blog, taking a ‘forest bath’ and immersing yourself in nature reduces blood pressure and the level of cortisol (a hormone released in response to stress).

The smells, sounds and calm of a natural setting are the best relaxation therapy available. The quality of the clean air in a place full of vegetation will always be better so that your body gets more oxygen and you avoid fatigue. It is more recommendable than training in a closed place or in an environment with a contaminated atmosphere.

  • Contributing to a Good Cause

Running has become a worldwide phenomenon. According to the newspaper El País, nearly 4,000 races are held in Spain every year, more than 10 a day! The data is shocking, in fact, reveals that in the San Silvestre in Madrid 15 years ago 5,000 people ran and last year there were 40,000 runners.

Many of these thousands of races held annually are organized expressly for a charitable purpose or part of the proceeds are donated for charitable purposes. Either way, running can become an important way of raising funds. We can help ourselves and at the same time contribute to a good cause.

The Time is Now, Start Running!

If not now, then when? If you need to fill that void inside you and improve all aspects of your life, you need to start running. Running is not only a sport, even if it sounds like a cliché, it is much more than that. Running will bring you all the benefits and physical and mental changes we have seen, but you will also feel like a different person.

Why is that? Because becoming a runner means adopting a new way of life and being able to leave behind bad habits and negativity. You will be able to focus on yourself, your goals and your achievements. You know that changing your life is in your hand, or rather in your feet, so run!

Choosing the Best Pilates Training Course

Physical fitness is essential in all phases of life! From time to time, there are new workout types that become popular, making it easy for people to choose the one that caters to their requirements. Pilates is the latest buzzword in the wellness and fitness domain. It can get best described as an exercise form, with controlled breath and body movements, that benefits both men and women. Today, some of the leading fitness centers and yoga studios provide Pilates training and sessions. There are expert coaches to guide you through the process as well.

Do you want to join a Pilate’s class or a training course? If yes, you can online for the same and select a famous wellness centre near your house. To know more about this, you can check out Tensegrity Pilates Courses.

Things to consider

However, a Pilates training centre and course aren’t the only factors you need to consider. There are a few more. The essential elements are as follows:

Understand your requirement

Before joining a Pilate’s course, ask yourself the reason behind it. You should stay very clear about your condition and objective. If you are entering a Pilate’s class, because you saw a friend do that, it won’t work for you in the long-run. Take time to understand your reasons for joining this exercise form. Ask yourself, what do you expect from the course? Also, think if you will be able to keep up to its pace? Join the course when you get affirmative answers to all the queries you have. 

Opt-in for a thorough check-up

Pilate’s help to ease body pains and cramps! But it is equally essential to undergo a medical test to check whether you suffer from any chronic illness or cramps. For instance, men and women with acute joint pains need to update their Pilate’s trainer and do only those exercises that will not cause extra stress and tension to the existing painful areas.

Have patience

Pilate’s will not show results in the first week! You might feel a mental shift within, but for the body to register that change and show it, takes time. Hence, it is essential to have patience. Complete the levels that come with a Pilate’s course. Once you complete the initial levels, you will get to witness the changes in your body as well. You will find that you have a strong core that allows you to practice other exercises effortlessly.

Opt-in for a leading health studio

When it’s about your health, you need to make the best choice. Choose wellness or a Pilate’s training centre that is known for its expert coaches and classes. You can browse online and choose from the leading names. Before you make a choice, you can check out the online testimonials, client feedback, and reviews. It will help you to make an informed decision.

You should also compare the monthly fee for the Pilate’s training course. Research well so that you don’t have to pay extra. If you choose a training centre that follows transparent and ethical business practices, you know that you’ve made the best choice.