Blog Fitness

The Home Gym Revolution: Creating the Perfect Workout Space

If you spend a lot of your time working, or maybe you just have kids to look after, you may find that you’re often running short on time. Whatever your reason, many of us often use our lack of time to negate one of the most important things to keep us healthy – improving our fitness. As humans, one of our most prolific traits is the ability to come up with any number of excuses about things – and going to the gym is no different. Whether it’s our long hours, lack of time, energy, or money, many of us struggle to find the motivation to go to the gym. Many of us also because of this could end up losing a large amount of money on wasted gym membership fees. So what can we do? Well, unless we want to put ourselves at risk, we’re still gonna need to keep fit somehow.

So, if you’re somebody that works long hours and barely has any time to go to the gym, we have a solution for you. Why not install your own home gym? There is no end to the benefits of being able to work out from home. You’ll save plenty of time by only having to go into another part of your house or garage to work out and you could end up saving a whole heap of money from not having to pay gym membership fees each month. Think of it as a long-term investment, both for your financial and physical health. With this in mind, it’s no wonder so many people have been ditching the pricey memberships and often crowded workout areas of public or private gyms. You’ll never again have to wait for a machine or for a set of weights to be free. You can also be in charge of the music as well and can stay for as long or as short as you want. You’ll have the ability to fit in a quick workout before work and will be able to start your day feeling fresh.

There are plenty of benefits of investing in your own home gym – so how can you get started? Well, you’ll be glad to hear that creating your own home gym isn’t as difficult as you might think, and if one of your concerns is the budget, you’ll find plenty of more affordable options to still get a good workout from the comfort of your own home. Here are a few tips to help get you started:

Find Your Space

The first thing you need to do in order to start designing your own home gym is to decide on the best place for it. Maybe you have a spare room that could double as a small home gym, or maybe you have a large garage space that, once cleared, would work perfectly as a fully established home gym. The more space the better when it comes to home gyms. make sure you have enough room to do your desired workout and fit any machines you may need along with some space for free weight training or yoga.

Make the Most of Your Space

Once you’ve decided where you want to have your gym, you should start thinking about how you can make your space work for you. For example, if there is a nice view from your house, why not consider getting in contact with this window company serving Chicago, to help you install a window. You could also invest in a water cooler or mini fridge to help keep your sports drinks cold. Why not even get a little tv installed to help keep you entertained while you do your exercise.

Cardio

The next thing you should do for your home gym is to decide what you want to include in your workout space. One of the most important things to cover in your workout is cardio training. If you’re not sure why cardio is so important, there are plenty of articles online that will inform you of the benefits of including cardio in your workout. But if you’re wanting to get things for your home gym that will help you improve your cardio, why not invest in machines like a treadmill or a cross-trainer or if you aren’t quite ready to spend the money for a machine, why not start off with a yoga/workout mat and a skipping rope. They are two relatively inexpensive yet totally suitable ways for you to build your cardio abilities.

Strength

The other most important type of training you should include in your workout routine is strength training. There are plenty of ways for you to improve your strength at home. The first thing you can do is invest in some good quality free weights – that way you can do a large number of strength related exercises with one set of equipment. Another way you can invest in your strength training at home is by investing in a workout bench and maybe a squat rack. That way you can do your weight training using more suitable and safe equipment.

Just be sure to do your research on the equipment you decide to purchase for your home gym. The most expensive equipment won’t necessarily always be the best. You may be able to find some great quality equipment for a fraction of the price. Just pay attention to the reviews of the products and be sure to shop around to get the best price.

 

 

Blog Fitness

Why is our Diet so Important to our Overall Health?

From the moment we’re born, we are put on a controlled diet designed to stimulate our growth and health. As we gain more autonomy, we often tend to lose our grip on the idea of a more ‘controlled’ diet. The word ‘controlled’ in itself is often enough to unsettle many people. The idea of having restrictions on what we can and can eat may be frustrating for many people and that is why we as a society have grown to feel challenged by what we eat. In a world where skinny and ultra-fit models are plastered on the covers of magazines and other advertisements, we are encouraged to strive for this ideal body shape, whilst on the other end of the capitalist market, we are being both metaphorically and in some cases literally force-fed fast food and other types of ‘junk’ food. They offer convenience and affordability, arguably at the cost of our health.

Research has shown that the fast-food industry has skyrocketed in popularity – and considering it was always a profitable industry, that just goes to show how many of us are becoming reliant on fast food for our next meal. It’s hard to argue with a quick and affordable meal that tastes delicious and also requires minimal clean-up. But, many are forgetting that although it tastes great, it is intended to be a treat. If you over-indulge in fast food, you run the risk of heart complications and obesity. The US obesity rate has skyrocketed over the years and in 2020 has surpassed 40% of people, with more and more families buying into the convenience of fast foods. While it’s understandable that exhausted parents may not always have the energy to cook a complex meal every night, it is important to include more of a healthy variety in your diet to ensure the health and fitness of not just you but also your family. With fast food, we often don’t realize what we’re putting in our bodies, but by cooking your own meals from scratch, you can be sure of the ingredients you’re using and are therefore more likely to stay on top and on target for your ideal diet.

Why is our Diet so Important?

Well, if we hope to live long and healthy lives, there are two main ingredients to help us get there. The first is a good fitness regime. It doesn’t have to be intensive, just research the adequate amount of exercise for a person of your height, age and sex and aim to do an extra amount each week so that you fall behind. The second key ingredient to living your healthiest life is a good diet. Many of us were taught about the five food groups from a young age and for good reason. A good diet is paramount in keeping on top of your overall health. A quick search online will help to inform you of the many reasons why so many people are choosing to focus more on their diet to improve their daily lives. If you’re feeling tired or lethargic for example, you may be running low on iron, something found in a lot of red meats and other sources. Many of us may even have deficiencies of certain nutrients without even realizing it. Deficiencies can sometimes lead to more serious health complications further down the line if they aren’t properly treated. Sites like Vitamia offer a number of ideas and products that can help you on your way to a better diet.

How Can I Improve?

The most important thing to remember is that a good diet isn’t a destination, it is a continuing journey. You shouldn’t necessarily just aim for a certain weight for example, you should instead just focus on getting the nutrients you need while limiting your intake of fast foods and other junk items. A good first step might be to go and visit your doctor for some advice. They may recommend some tests to help see if there are any nutrients you are running low on and will also be able to recommend ways for you to get the required amount through your diet. Try your best to include a variety of foods in your diet. You shouldn’t eat overly fatty, sugary, or salty foods every day unless you’re aiming to negatively affect your health. But, that doesn’t mean you can never eat them. Allowing yourself treats now and then will help to make eating healthier a bit easier than if you were to try to cut them out altogether. Don’t try and starve yourself or you could end up doing more damage than good. If it seems difficult at first, don’t try and force yourself to live off of salads or you’ll be tempted to binge. Make small changes that you know you can continue, they’ll make all the difference!

Therapy

Why Personal Hygiene Plays a Huge Part in Getting Fit

It’s no secret that personal hygiene is one of the most important things in keeping healthy, especially in a place like Australia where the heat can have a larger impact on the role of your immune system (specifically with sweat) and where there is a higher risk of infection from insect bites. However, what isn’t quite so obvious is how important it is for fitness. This is because hygiene is more than just showering and washing your hands before you eat food. The truth is that your level of hygiene will play a massive role in how your body reacts to fitness training and how well you are able to train in the first place. There are many factors that contribute to your own personal hygiene. For instance, hygiene can be strictly personal as is the case at home, but it can also be communal, as is the case at the gym where the level of collective cleanliness will determine how hygienically clean you are when you leave to go home.

Hygiene at Home

While all these types of hygiene are personal, as they both contribute to your own health, the biggest factor affecting your personal hygiene is how you treat yourself when it comes to the physical cleanliness within your home. This of course means cleaning yourself properly in the shower or the bath, but also keeping your actual home in a good condition.

There can be many issues within a house that can play a part in this, and this is especially true in Australia where the climate is very hot and dry. Clean water is of course absolutely vital, especially for people getting fit and thus need to ensure that they are constantly hydrated, and having this water properly managed is just as important – nobody wants an overflowing toilet, for example. Consequently, when it comes to things like plumbing, fixes should never be done yourself if you’re not professionally trained and you want to keep your personal hygiene intact. Always look online for an expert, like somebody over at Mandurahplumber.com.au or a similarly well-established business. The same is true for other home fixes – things like joinery and electronics should always be managed by a professional if you want to keep your health and hygiene intact.

Hygiene at the Gym

Hygiene levels in Australian gyms have been the subject of debate for years due to the intense heat that makes patrons sweat more than they otherwise would in other colder countries. For this reason, it is absolutely vital that you take care of yourself at the gym. Make sure you are clean before and after you go to one, wipe down machines before and after you use them, and always wear flip-flops when using the showers. Gyms are a communal space in which everyone’s hygiene affects your personal hygiene and vice versa, so don’t forget how important these precautions are.

You can’t get fit if you aren’t healthy, and you can’t be healthy if you aren’t hygienic. So whether you’re at home or at the gym, keep your personal hygiene in mind – others will appreciate it too!

Blog Fitness

The 6 Most Worthwhile Medical Charities

Given what is currently going on with the global COVID-19 pandemic medical charities have become more important than ever, especially in the global south where supplies and qualified doctors are limited. Illnesses such as cancer are also becoming particularly bad even in first world countries as medical supplies get used up for COVID-19. That being said, we know times are especially tough right now with the economy and all the subsequent layoffs. Consequently, if you can’t afford to donate to a healthcare charity you can always show your support at sleekwristbands if you have a loved one with cancer for example, or through raising awareness on social media if that is more your thing.

On top of this, it can be hard to tell which charities actually help people the most. For example, the chief executive of Marie Stopes International was recently criticized for his ‘obscene’ salary, and the subsequent stories about the scandal massively eroded public trust with charities of all kinds. As a result, nobody will blame you if you feel like you can’t trust any medical charities. However, we have poured through the data and have found the best medical charities in regards to accountability and cost efficiency (i.e. how much of the money you donate actually goes directly to the cause). There were 6 clear winners, and here they are in no particular order.

Feed the Children

Feed the Children is consistently ranked as one of the best international charities based in the US. As the name implies, they focus on giving food and other essentials to children in need. These essentials include clothing and medicine. The children are usually somewhere in the global south in areas affected by famine, conflict, a recent natural disaster, or just general poverty. Feed the Children is also very cost-efficient, with 90% of the charity expenditure going directly to the delivery of these goods to those in need. In 2019, this was over $1 billion.

The Bill and Melinda Gates Foundation

Bill and Melinda Gates were named Times Persons of the Year back in 2005 and for very good reason. Bill Gates seems to one of the only billionaires to seriously dedicate his life to charity, as opposed to others in the uber-rich class who use charity as an excuse to pay lower taxes. The result of his work is The Bill and Melinda Gates foundation, the wealthiest charity in the world. Since 1994, the foundation has spent over $15 billion on its Global Health Program, and the overall endowments for the foundation top $40 billion. This money has primarily gone to fighting diseases like AIDS and HIV, as well as tuberculosis and malaria. It has also gone to protecting the health of mothers and their children through the implementation of family planning solutions in poverty-stricken communities.

UNICEF

Created in 1946 to provide food, shelter, and other necessities to children affected by the horrors of WW2, the United Nations Children Fund is now one of the leading charities for children’s rights. For instance, UNICEF is by far the largest purchaser of insecticide-treated bed nets, which it then passes on to governments of countries in which malaria is common. Currently, the charity is using most of its money to buy children face masks and other preventative supplies as children in poverty-stricken countries are much more likely to die for COVID-19.

The Wellcome Trust

The Wellcome Trust is easily the largest medical research charity on the planet. Dedicated to achieving “extraordinary improvements in human and animal health”, the charity’s annual endowment is almost $30 billion, which it uses for five different health challenges: genetics and genomics; infectious diseases; understanding the brain; chronic diseases; and the environment.

Avert

Formed in 1986 at the beginning of the AIDS pandemic, Avert is a charity dedicated to preventing the spread of the horrible disease along with other STD’s. It has aimed at this primarily through education but also through direct treatment and care. While the charities’ total expenditure is lower than the others on this list, Avert does have the world’s most popular HIV information website, which has over 200 pages of information on the disease. The site receives a ridiculous two million page views each month, showing that it is the go-to website for people wanting, or perhaps needing, to learn about the disease.

AmeriCares

AmeriCares is an international charity based in the US (as you can probably guess) that provides medical supplies and medicines to areas struck by natural disasters across the globe. The reason AmeriCares is such a good charity, aside from the name, is that it donates over 98% of its donations to support and relief programs, making it one of the most cost-efficient charities in the world. Since its creating in 1982, the charity has given over $14 billion to various causes in 147 different countries.

 

Fitness Strength

The Good and the Bad of Prescription Exercise Supplements

As a nation, we have become far more conscious about our health and regular exercise has continued to grow in popularity over the years. With Australia’s fantastic weather and sporting opportunities, it would be unusual to waste the chance to go outdoors and play some fun sports with your friends.

Not only has exercise grown in popularity, but people have started to compete in sporting tasks and try to beat friends to see who can build up muscle mass. One of the ways in which people have been trying to improve their physical fitness is through the use of prescribed exercise supplements.

However, not a lot is known about these supplements so a lot of people are hesitant to try them. Here is the good and the bad of prescription exercise supplements

The Good

They’re non-invasive

A lot of people may know about the prevalence of steroids within the sporting community and prescription exercise supplements have taken away many of the scary sides of exercise supplements. Instead of steroids, people instead choose to use sarms.

Sarms are supplements that can be taken orally and promise to build muscle mass over a period of time. These are favored among athletes as you don’t need to inject them, which is one of the negative elements of using steroids as there are plenty of health risks that come with injecting.

They’re legal

Prescribed supplements are perfectly legal to use and break no sort of laws within competitive sports. This is because they use natural ingredients and don’t use any chemicals that may give you an unfair advantage over any competition or affect your body badly. This makes them a favorite among athletes as they don’t have to worry about being potentially disqualified or removed from any sporting competitions.

Side effects

Though there are side effects that come with using prescribed supplements, they are not as intense as other supplements or steroids. This is because they are regulated in how they are made, so they are not using too much of any of the more harmful ingredients. This means that you will be able to enjoy the benefits of the supplements without being overwhelmed with a lot of negative side effects.

They work

A lot of supplements are FDA approved and have lots of evidence of them actually working. There have been great results from using supplements and these results are easily found online for anyone that is curious about the potential results

The Bad

They’re not always trusted

One of the main issues that come with using supplements is finding a reliable supplier. There are plenty of websites online that claim to sell high quality and safe supplements, but this is not always the case.

You have to make sure that you are researching every potential source and researching any reviews that they may have and other customer experiences. It’s easier to find a lot of distributors that are not genuine than it is to find genuine distributors, so you could be buying cars with any ingredients that may not be safe to digest, so make sure that you are being careful.

Side effects

Though the effects are not as severe as a lot of other supplement options, there are still a number of potential side effects. There is a long list of side effects. For example, there are a lot of possible physical side effects. Such as acne, water retention, and hair growth. There are also a lot of possible internal side effects. For example, they can really lower your mood and even cause illness.