4 Best Ways to Stay Fit Without a Gym

Paying for a health club or a gym membership can be very pricey, especially if you go to one with a lot of heavyweight equipment or well trained instructors. But staying in shape doesn’t have to expensive. There are many ways of working your body at home or outdoors that are fun, enjoyable and won’t cost you a lot of money at all. These workouts will give you results that are as, if not more, satisfying than a health club membership.

  • Walking and running. Go outside and walk or run around your neighborhood or buy a treadmill and set it up in your house. Either way walking and/or running make for a great exercise. Start out with 10 minutes long sessions and gradually increase till you’re able to do it for at least 40 minutes at a stretch. Do it multiple times a day to gain muscle flexibility and fitness.
  • Bicycling. Another activity that you can choose to do outdoors if you want, or just buy an exercise bike and assemble it at home to get going. Enjoy the scenery outside, or bike away as you watch your favorite TV show in the comfort and safety of your own house. Bicycling is one of the most effective workouts. It helps you tone your muscles and improves blood circulation in your body.
  • Swimming. If you don’t know how to swim, there’s no time like the present to pick it up. Swimming is one of the most useful activities you can do with your body. It involves working out the entirety of your body and that helps to lose all the extra fat. It can also be rather fun in the summer when the heat gets overwhelming. Just take a swim in a pool and you’ll feel cooler while your body gets the workout it needs.
  • Eating healthy and doing free-hand workouts at home. Staying fit is not just about exercise, it also involves eating food that is good for your body. Eating lots of unhealthy things like junk food, fast food, red meat etc. do more harm to our bodies than we can comprehend. On the other hand eating food that’s rich in nutritious vitamins, proteins and minerals can contribute to our good health in a major way. Fixing a perfect, balanced diet with the help of an expert and doing effective cardio-vascular workouts at home can be a very good alternative to going to a gym.

6 Best Apps to Help Keep You Fit

Health and fitness apps on Apple iPhone 5S

Staying healthy always requires commitment and often requires money. Everyone who wants to stay in shape is scrambling to find the best gym where they can sweat out the extra weight. But we understand that that option is not available to everyone. Students, people who belong to low-income households, struggling to handle more than one job to pay for necessary expenses are not able to afford the extra cost that would follow a gym membership.

Fortunately these days there’s an app for nearly everything; and that includes fitness and health care. It doesn’t just cover one or two aspects of staying fit but nearly all of it. If you need an app to help you find the right diet, you need only look for one. Even medical help is available in the app market.

Whether you’re just embarking on a journey to improve your health, stay active or lose weight quickly, we’ve got you covered.

  1. Endomodo – This app is perfect for people who are just starting to work out and stay in shape. After the app assesses your fitness by asking a series of simple questions, it makes suggestions based on your answers about what you need to do to get fit. It tracks your fitness activities by using your phone’s GPS to keep accounts of your movements and motivates you to do more by letting you know when you’re slacking. This free app is available to both Android and iOS users.
  2. Nudge – Sometimes even the most dedicated ones of us need a little nudge to pick up the slack. And thankfully for us, that’s exactly what this app does. It provides a nice little community environment to make sure you stick to your fitness regime by connecting you with your friends and allowing you to engage in fun challenges. Another brilliant feature of this app is its ability to integrate with other fitness apps in your phone to keep a record of your progress so that it may nudge you accordingly. This app can also be found in the Play Store and the iOS App Store for free.
  3. Whole Foods Market – One big aspect of staying fit and in shape is nutrition. This app can go a long way in helping with that. It has a collection of nearly four thousand recipes for healthy eating and even has a shopping list feature to which you can add all the ingredients you will need.
  4. My Diet Coach – A perfect fitness regime consists of both exercise and a healthy, balanced diet. This app has a great journal feature where you can personally record your work and progress. You can prepare notes of your fitness goals to inspire and motivate you, and receive encouragement from the app through fun little virtual rewards.
  5. Strava Cycling and Running – Biking and running have been known to be two of the greatest ways of staying fit and healthy. Strava keeps records of how much you run or bike and gives you a clear idea of your progress.
  6. Sleep Cycle Alarm Clock – A lot of people undermine the importance of sleep in life. Lack of sleep leads to long term effects on health which will impede your progress towards fitness. It’s important to stick to a solid sleep schedule in order for your body to function normally. This app makes sure you’re able to do just that by tracking your movements while you sleep to wake you up when you’re most comfortable. It also keeps track of your schedule so that you may consult that and fix your body’s circadian rhythm as much as you need to in order to remain active and healthy.

 

Unique Ideas to Make Some Extra Money

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The cost of living around the world is rapidly increasing, and no matter how many ways you try, you just can’t seem to save any money. There are only so many ways you can cut costs from your life. Unless you are excessively wasteful, odds are that most of the expenses in your life are rather necessary. Also, after a certain point, by reducing your expenses, you are also reducing the quality of the life you need. So, as the saying goes, you have get cheaper tastes or make more money.

Now, if you are already earning, you need to find a way to be able to supplement your monthly salary. However, this means that there probably are time constraints on your money making venture. It is time for you to get creative and venture forth into some job opportunities that you may have not considered before.

1.    Give Tours

If you have lived in your neck of the woods for a while now, odds are you know your way around pretty well. You can use this to your advantage. You can give tourists tours around your city – most people will love this as an addition to the usual landmarks of a city. People also love going to local watering holes and taking in the local atmosphere – as a native you can give them the full experience. Register with tourism sites and advertise your skills there.

2.    Uber

If you have a car, you are already half-way there to making more money. With the launch of Uber, many people have now been able to turn their cars into a taxi service. This method allows you to make some money during your off-time by driving people around. To register, click here and you’ll be filling your wallet in no time.

3.    Start a Blog/Vlog

If you have a way with words, a blog or a vlog is a great way to utilize your gift. Start a website or begin a vlog through YouTube with ads and associated links, and with a little bit of popularity, you can make some serious cash. Bloggers like J. Money and Jenna Marbles have found great success by using these online methods.

4.    Personal Chef

If you have cooking skills that you are proud of, here’s a way you can put it to good use – become a personal chef. With Kitchensurfing, you can register to go to other people’s homes and cook – and of course get paid for it. This is a nice way to interact with people, polish your culinary skills and earn a little extra money.

5.    Try Your Luck

Sometimes, if you want earn big, you have to bet big. After all, fortune does favor the bold. With sites like Mansion Casino, you won’t have to leave the comfort of your home as you play to win. Completely authorized and vetted, sites such as these will allow you to make money at your own discretion and with much less effort than many other jobs. With a little luck you could be on your way to making a lot of money.

How To Start A Home Gym?

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If you’re looking to get in shape for 2016, the first step is to usually join a gym. Despite the rising popularity of gyms, with their range of fitness equipment and exercise classes, you may well find that it’s not quite right for you. If your lifestyle is too busy to enable you to get to the gym regularly, the classes aren’t up to scratch, or simply that you don’t need that much equipment to meet your fitness goals, setting up a home gym may well be the way forward. With January sales beginning now, setting up a home gym for the new year can be easy and affordable.

Choose Your Space

Look around your house and think of space you can transform inkeeping with your budget. Students limited to their bedrooms can make do with a yoga mat on the floor. If you’ve got more space, a small spare bedroom is ample space for at least one bit of large equipment, with accessories and a workout mat if you invest in a stowaway bed. On the upper end of the scale, a two car garage or basement provide an ideal space to use, where noise from machines won’t bother anyone and you’ve still got a little freedom to move around.

Decorate
It’s important that your space is motivating and functional. Protect your joints by putting soft mats on the floor, and invest in strips of lighting to keep you awake and energised. To decorate, you can print off some useful exercise routines, and motivational quotes or photos. A full length mirror on the wall allows you to check your posture and progress as you workout, and a towel rail is handy to have too.

Muscle Building Equipment

A set of adjustable dumbbells is a must to start off with, compact for smaller home gyms and versatile enough to be used in almost any exercise. A stability ball is your next stepping stone, and this is great for building up core and back strength necessary to help you progress with lots of weight training and flexibility exercises.

Cardio Equipment
A skipping rope is the low cost, low space option, but if you’re able to spend more it might be worth investing in a treadmill or an exercise bike. These can come with a hefty price tag, but they’re great the whole year around. If you enjoy running or cycling outdoors but are put off by extreme heat or cold, your machine offers a temperate refuge.

The Reality of Working in the Health and Fitness Industries

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There are few things in life that are more rewarding than choosing a career you enjoy. We spend so much of our time working that it’s important to really think about how we use those hours, and whether our employment will provide us with a sufficient sense of satisfaction even during our most stressful days.

Because of this, people often choose to work in a field that caters to their strengths and interests, and the health and fitness sector is a popular option. From sports physiotherapy to personal training, nursing, and more, we look at the reality of life in the sports, diet, and health professions…

Your Lifestyle

The health and fitness industry is very image-oriented, and if people are paying you to help them achieve peak physical fitness, and keep them in top shape, then you need to look the part. Although this doesn’t mean that you’ll have to appear as though you’ve stepped out of the pages of a magazine, a physically demanding job and the correct diet should keep you fit, toned, and healthy, and if you look like you spend your evenings on the sofa eating fast food, then the people you’re helping are very unlikely to put their trust in your methods. This means that unless you’re truly committed to fitness yourself, it might not be the profession for you.

Your Employment Status

Another factor that you ought to consider before you choose to work in the health and fitness sector is your future employment status. A large number of professionals in this field are self-employed, and this is not a situation that suits everyone. It requires a great deal of organisation, self-motivation, and dedication to building and bettering your business. Although there will also be work from both private and public sector employers available, from gyms to the NHS and agencies like Nursing Personnel, these may offer limited opportunities for advancement, meaning that if you want to prosper, working for yourself might be your only real option.

Your Hours

Those in the health and fitness sector can also work some odd hours. Although many roles will fit within a normal 9-5 schedule, those who are self-employed as personal trainers, for example, may find that they need to work quite unsociable hours in order to fit in with their clients. Thus, it’s really important to fully research your potential working day, and the hours that you’ll need to be available for, before you consider a job in this field.

Your Wage

Finally, think about how important money is to you, and how much you would be willing to earn each year in order to enjoy a job that you love. If the answer is reasonably low, you may find that working for an employer suits you well, with regular hours but little opportunity for advancement. However, if working for yourself is an option that you would consider, the sky really is the limit, and the amount that you turnover each year will be entirely down to your own endeavours.

If health and fitness is your poison, could a job in the sector be the perfect role for you?

Ways To Get In Shape For Cheap

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Eating healthy and exercising are both important when people want to get and stay in shape. It can be tempting to fill up on cheeseburgers and fries, pizza and other greasy, unhealthy foods every night because they are so good, but when you do this, you are not actively working towards getting in shape. Should you choose to eat poorly sometimes, if you keep up with your exercising, you may still be able to shed those unwanted pounds. The thing about this is, depending on where you choose to workout, because you have been spending your money on food and possibly have a tight budget, you may not be able to afford an expensive gym membership and will have to find another way to get in shape.

Here are a few ways to get in shape for cheap.

Workout at home

People say that their biggest struggle with working out is actually getting to the gym, but what if they worked out at home instead? A lot of people who want to get or stay in shape enjoy working out from the comfort of their own home. Not only is there no one there staring at you while you are working out, you can exercise at home for free.

Cheaper gym

Gym memberships can be expensive, but if you know where to look, you can find great deals that will help you save a few bucks on your membership. Depending on what city you live in and what gyms are open in your area, you may even be able to find a membership that is fairly cheap. Either way, you won’t be paying an arm and a leg to get in a quality workout.

Workout outdoors

Many people who choose to workout outdoors run, which is always an option for you. However, when outdoors, there are a variety of ways you can get in a good workout. Some people use stairs, railings and a number of other items that can be found outside to help them work every muscle in their bodies and get in shape.

Staying in shape takes a lot of work, but it doesn’t have to take a lot of money. Those living in Boston should be sure to check out deals available in their area that will help them get in their daily workouts and avoid putting on any unwanted weight.

4 Exercises to Help Build Your Abs

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Summer is coming, and everyone wants to have a beach-ready body. Have you tried all kinds of exercises to achieve this, yet find you’re nowhere near your desired physique? Gone are the days when sit ups were enough to build rock-solid abs. We know now that core-targeting exercises must be used in conjunction with a healthy diet to achieve an enviable figure, and the four workouts below are sure to help you drop those last couple of centimetres!

1. Swiss Ball Jackknife

Swiss balls come in different sizes and it’s important to get one that’s the right size for your height. Consult with experts like the ones at HART Sport to make sure you’re paired with the right ball. To do the Swiss Ball Jackknife, position yourself in a plank position with hands on the floor and shins resting on the ball. While keeping your back flat and your stomach pulled in, bring your knees towards your chest, rolling the ball towards you. Push the ball back and straighten your legs. Do 10 reps at a time. This exercise is fantastic for core development.

2. Ball Plank – Swiss Ball

A difficult variation of the traditional plank, this works the core and abdominal muscles. Rest your forearms on the ball and lean onto it as you place with your knees on the floor. Make sure to keep your shoulders at a right angle as you lift the knees off the floor to create the plank position. Keep a straight light between your ankles and shoulders, ensuring your stomach and back stay taut. Hold for as long as you can.

3. Kneeling Partner Twist – Medicine Ball

Medicine balls are great way to enhance your training. The Kneeling Partner Twist is a great exercise to do with a partner. Start by kneeling back-to-back as one of you holds the medicine ball. Keep your abs engaged and posture straight as you twist to one side and pass the ball to your partner. They then take the ball and circle around to the other side, passing it back to you. Do this for at least 30 seconds before stopping and repeating in the opposite direction.

4. Side Plank – Yoga Mat

This exercise targets the sides of the torso. Start by lying on your right side on a yoga mat, body in a straight line with your legs together. Prop your upper torso up with your arm, making sure that your right shoulder stays directly above your elbow while your forearm lays straight out in front, flat on the floor. Then raise your hips to create a straight line from your shoulders to your feet and hold that position. With your left arm, you can either opt to raise it up straight or place it on your hip, just make sure that your left shoulder remains in a straight line vertically above your right one. Hold for five deep breaths, before repeating on the left side.

With these simple exercises, you’ll be on your way to a beach-ready body in no time. Start at a level that you’re comfortable with and don’t be afraid if you can only hold a plank for ten seconds. Before you know it, you’ll have quadrupled that time! Keep increasing the intensity and length of your reps and holds as you get fitter to keep working your muscles.

Do you have a favourite exercise that didn’t make this list? Leave it down below!

Live A Long Full Filing Life By Including These Foods In Your Diet

Staying healthy is not just about a consistent workout, findings from the world food organization suggests that the food makes the whole difference. Ask around from a nutritionist food point of view, you will be surprised at how eating well actually facilitates your longevity on earth. As a matter of fact, individuals’ who live to be a century old attest to the fact that they ate well during their lifetime. By including these foods in your diet, you are sure to get a clean bill of health as well as a ticket of being more than a century old if not missing the mark by a few years, which is certainly something everyone on the planets would love to achieve a milestone.

Salad

Leafy vegetables
Let’s just face it leafy vegetables are good for your health, a fact in the Bible, Daniel and his companions requested to be kept on strictly a green diet for a month. Compared to others who were on constant meat products and alcoholic drinks, they showed improved vigor and vitality in both mental and physical aspects. Religion aside, modern medicine insinuates that eating leafy vegetables such as kale’s, spinach, broccoli as well as cabbages and lettuce play an important part in keeping you young and healthy by flushing out toxins from the body and supplying the much-needed nutrients vital to your body and soul.

Olive oil
Quality oil determines the mark of a good meal, more importantly if the oil does better than harm to your body that is a plus for you. Olive oil is termed as extra virgin, implying that its least processed. The goodness about this is that it causes no damage to your arteries compared to other conventional saturated fats. In addition to this, it contains an antioxidant that is quite useful to your body, it’s the poly-phenol in it that acts to prevent any carcinogenic agents from building into your system. The result is that cancer is nothing that you are to be worried.

Apples
An apple a day keeps the doctor away, the truth behind the saying is old and timeless, apples are vital as sources of antioxidants, which helps in ridding toxins from your body, the skin of the apples also have vital nutrients which serves to keep your heart healthy as well as your brain. Shop for more apples whenever you find the chance to do so, you never know just how much they will keep you healthy and going until you have a bite.

Oatmeal
Oats are an excellent source of fiber, and as you know by now being an ardent reader, fiber is good for keeping cholesterol in check in your system. Besides actually help you from constipating. In addition to this, the ligan in oats prevents any heart ailments that may reduce your life expectancy significantly.

Green tea
Green tea has been a life saver in the eastern cultures of the world; the Mongolian monks have over the years practiced taking lots of green tea, in the morning and just before going to bed. The benefit of it is that it helps your metabolism by eliminating any radical found in your system. A factor attributed to by the polyphenols found in the green tea itself.
You have an obligation to yourself to live long. Life isn’t a matter of chances; you only have one chance to live it right because you only live it once. By including these foods in your diet, be rest assured to blow a candle as you celebrate being a century old.

Inactivity: The New Public Health Crisis?

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Everyone knows that with regular exercise and a healthy lifestyle, we can ward off many diseases. Whether it’s running, walking or cycling, exercise tones our muscles and improves our mood. Unfortunately, when we decide to plop down in front of the television and be couch potatoes, the negative effects can be even worse than we thought.
With obesity and inactivity quickly becoming an overwhelming problem, a lack of exercise has clearly contributed to an elevated risk factor of developing many deadly diseases such as cardiovascular disease. People who are overweight and work in sedentary jobs are at an extremely high risk for developing serious medical issues.

Unfortunately, the crisis of inactivity doesn’t only affect adults. Children are also exercising less while spending their time in front of a computer or playing video games. Childhood inactivity has been cited as the number one reason for the increase in obesity in children.

Health Risks

There are many health risks associated with inactivity to include:

  • A higher risk of developing hypertension.
  • A lack of physical activity can increase the risk of developing certain types of cancers.
  • Inactivity has been associated with depression and anxiety.

Interestingly, overweight and individuals considered to be obese were found to have a reduced risk of diseases when compared to their thinner counterparts. This was due to the activity levels and even though they needed to lose weight, they were healthier than those who inactive most of the time.

The Remedy

Even though it seems like an easy fix, many people aren’t inclined to change their habits. It’s a good idea to remember that when shopping for health insurance, being in good physical health is important. In addition, staying healthy and active enables you to enjoy life to the fullest while counteracting many potentially deadly diseases.

Getting started with an exercise regimen is easier than you think. It’s as simple as putting down the remote control and going outside for a walk. Ironically, you don’t have to break a sweat to get in shape and add years to your life. Simply walking at a brisk pace for 30 minutes or more each day makes a huge difference. There are plenty of great guides online on how to begin exercise, with many healthcare providers also offering advice as part of their service. Additionally, small changes in your daily routine adds up as well. For example, take the stairs instead of the lift when possible, or exit the tube a few stops before yours and walk to work.

Encourage children to play outside and limit computer and video game use. Although they will not be happy, they will thank you for it later. Teaching them to stay active is paving the way for a healthier way of living in the future. By implementing subtle changes into your daily routine, you can make a dramatic difference in your overall health.

5 Timeless Sunglasses Styles

Sunglasses are a must-have accessory on a sunny day. Not only do they protect your eyes from harmful ultra-violet rays, but they also help you to look good when you go outdoors. But with so many different styles of sunglasses to choose from, it can be a tough job picking a style that suits your personal look. And with fashions coming and going, the last thing you need is to be behind the times and a fashion has-been.

This is why timeless sunglasses styles are really the top all-round choice for fashion conscious individuals. A timeless pair of sunglasses won’t go out of vogue within a year. Instead you can continue wearing them with whatever outfit you choose, safe in the knowledge that you are still looking good. So what are the most timeless sunglasses styles available in the shops today?

Oversized Frames

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Oversized frames are the celebrity go-to look when the paparazzi are lining up outside their front door. Oversized frames hide a multitude of sins, from eye wrinkles to a grey complexion after a big night out. Your super-sized frames will never go out of fashion as long as you pick a style that suits your face shape, so keep a pair handy and pull them on the next time you need to glam up your look and pretend to be famous.

Aviators

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If you want to look like Tom Cruise or Kelly McGillis in Top Gun, aviators are the ultimate look. This style of sunglasses is immensely flattering, no matter what face shape you are. They go with any outfit and come in a wide range of different colours and shapes. Really you can’t go wrong with a pair of Ray Ban aviators, but even if you are shopping on a super low budget, there are lots of aviator sunglasses to choose from.

Wrap-Around Frames

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Wrap-around styles are not just a timeless classic, especially for sporty types – they are also a very practical style with extra UV protection for the wearer. Because wrap-around sunglasses hug the face closely and tend to be wider at the temples, they block more of the sun. This style of sunglasses is perfect for anyone who loves to be physically active outdoors, and is a smart choice for cyclists and runners.

Retro Sunglasses

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Retro styles such as cat eye sunglasses are timeless and never go out of fashion. Wear a retro style with retro garments, or rock a super modern look with some skinny jeans and a pair of cat eye sun shades. You will enjoy the ‘wow’ factor and lots of ‘likes’ on Instagram and Facebook.

Clip-Ons

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Sometimes life is too short to own two pairs of glasses: one for dull days and a pair of sunnies for when the sun is shining. Fortunately lazy types don’t have to worry. Clip-ons are perfect for anyone who needs an instant pair of sunglasses. Simply clip them on to your favourite glasses and you have instant shade.

With sunglasses, you get what you pay for, so stay away from cheap shades that don’t protect your eyes from the sun.