Blog Fitness

The Complete Guide to Creating an Outdoor Gym

Exercise and fitness have seen a huge growth in popularity in recent years with gym memberships seeing a boost in new memberships all over the world, but fitting in a regular exercise regime is not always manageable with a busy lifestyle so people are looking for other means to be active without having to visit a gym. Outdoor gyms are a great way to inject some variety into your fitness regime whilst getting all of the health benefits of spending time outdoors, the combination of rigorous exercise with spending some time outside can help on those days when you lack the motivation to be active. There are many advantages of using an outdoor gym as opposed to an indoor facility, for example, you don’t have to pay for membership and you can also see some of the great outdoor spaces your state has to offer. When it comes to creating an outdoor gym there are some key factors you must consider in order to make it beneficial and inclusive to any kind of person no matter their skill level.

 

Location

Where you choose to set up your outdoor gym is crucial in ensuring the facility is accessible for people from all walks of life, a public park would be an ideal location as they have a lot of visitors already especially those who are trying to be active. Running is a very popular pastime in Arizona with over forty percent of residents claiming to have gone on regular runs as a way of getting some exercise at some point in their lives. It would be a sensible strategy to try and put your outdoor gym in a location that is popular with runners who are going to make good use of the facilities you provide. Popular running locations in Arizona include the Arizona canal trail and Camelback mountain which offer picturesque outdoor locations with a wide range of running trails suitable for runners of different abilities.

 

A huge advantage that using an outdoor gym has is that it allows you to exercise within a beautiful natural environment, it may be a good idea to look into some form of landscaping to ensure you have the best location for your outdoor gym. Although it will come at an extra cost you may be able to find some pretty reasonably priced landscapers who can help ensure you have the perfect location for your outdoor gym.

 

Equipment

As previously mentioned you must remember to be inclusive with the type of gym equipment you select for your outdoor gym, it is important to cater to people of different skill levels, the less experienced should be encouraged to be active and those who have been doing regular exercise for a while should be given the opportunity to widen the range of exercise they do. To ensure you are catering to the needs of everyone I would research a selection of gym equipment that targets different parts of the body and that can be used by everyone, it is also important to look at the equipment that has the ability to increase and decrease the difficulty, for example, a weight machine. A huge part of successfully doing exercise is gradually increasing the difficulty in order to make your muscles stronger and capable of doing more after every session if your outdoor gym is too easy then over time people will be less inclined to use it. Whereas choosing machines that can become more and more challenging will keep people coming back to train even harder, which will not only ensure you have regular visitors to your gym but gives people the opportunity to make a genuine improvement in their health.

 

Advertising

Once you have taken all of the necessary steps in setting up your outdoor gym, like finding your perfect location and selecting the very best equipment, your next step would be to spread the word that your gym is opening. Advertising is a great way to inform people and you could choose to do this over social media, contacting a local events page and asking them to post about your gym will reach a wide range of people. You could also contact some existing gyms and ask for their support in providing other options for fitness, once word has gotten out the visitors are sure to come flooding in.

 

Feedback

The best way to find out what people think about your new fitness venture is to simply ask them, once some time has passed and people have had the opportunity to have a go on your new outdoor gym I would recommend visiting and getting some feedback in regards to how useful and effective it really is. Customer feedback is key to any business’s success as it allows you to make improvements based on real feedback from real people who have tried your gym.

Overall, setting up an outdoor gym is a great idea, health and fitness are extremely important in modern society and if this can be done in a new and interesting way, whilst encouraging people to enjoy the outdoor landscapes that Arizona has to offer then it can only be a positive thing. Gyms are proving to be very popular right now but an outdoor gym provides a totally different fitness experience that can be enjoyed by people of a wide range of experience and skill level

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

The Water Revolution: What Water Should I Be Drinking?

The health benefits of drinking plenty of water are second to none, it not only prevents dehydration and migraines but also leads to healthier skin. Tap water is absolutely fine and is still really good for you however, the added minerals and vitamins that can be found in bottled water brands are extremely beneficial towards a healthy body. The issue with bottled water is the cost, with the recommended amount of water to be drunk being two liters a day it can add up to be a substantial expense, and it is not exactly environmentally friendly either.

 

A great way to get healthier water at home but, without the cost issue would be to invest in a home water filtration system. A Kangen water machine is a leading model, new to the market with an affordable price tag and a range of home water filtration products. Although the benefits of bottled water are great, I would ask that you don’t make it a daily habit and take steps to protect the environment by recycling your bottles and reusing them. Owning your own filtration system allows you to ensure your tap water is as pure as possible, this is the best alternative to bottled spring water and still complies with the health benefits that water has. The question of which water you should be drinking is one of many as there are so many different brands each offering their own unique selling point.

 

Smart Water

Leading bottled water brand Smart Water is one of the more recent companies to begin bottling their own unique formula. With added electrolytes Smart Water claims to be an excellent brain stimulant and promotes your energy levels, unlike other brands who take their water from mineralized springs, this brand adds extra additives to have an even stronger impact on your health.

 

Smart Water is a proven Hangover cure as the added electrolytes give you and your body a boost however, unlike popular energy drinks that are packed with sugar and chemicals it is done in a much healthier and natural way. Smart Water is a brand that I would definitely recommend, it’s much more reliant on science as opposed to natural greatness but the good it can do for your health is definitely worth it.

 

Buxton

Buxton is an example of a brand of water that has stuck to its tried and tested methods. Dating back over 60 years Buxton relies upon mother nature and its amazing freshwater springs. Using this natural resource without the interference of science or additives is a huge selling point of the company. Buxton relies upon the natural minerals contained in their springs, the natural minerals are extremely beneficial towards a healthy lifestyle.

 

Although bottled water isn’t very environmentally friendly and it does promote the wastage of plastic, Buxton acknowledges the damage plastic production has but, instead gives back to the world in other ways such as a huge amount of charity work and a massive contribution against over logging by planting thousands of trees all over the world.

 

Evian

Much like Buxton Evian also relies upon a more natural source of freshwater. Located high up in the mountains the water flows down and through the spring, the mineralized properties of the spring transfer into the water and naturally provide multiple vitamins that your body needs in order to work in peak condition.

 

There is a common association that things that come naturally are much more healthy. Fruit, veg, and water all come into the world naturally, so take advantage of the gifts you are given by your world and make sure you drink plenty of water.

 

Overall, I would argue that whatever water you are drinking is extremely good for you. Dehydration can cause headaches and fatigue and drinking at least two liters a day will help keep you on your toes. There are strong arguments both for and against bottled water, although the added minerals are great for your body, there really is no harm in drinking tap water or using your own filtration device.

 

The most important thing to remember is that there isn’t too much difference between all of the high-end water brands and your standard names. Water is drunk when someone is thirsty or in need of hydration, it is extremely important you remember to keep hydrated especially as the summer months are coming up. With the warmer weather dehydration is a serious issue as people are more likely to be caught away from home without anything to drink. If you know that you are going out for the day throw an extra bottle in your bag. It is important we all keep hydrated and avoid any of the nasty medical conditions that can occur. Whether you prefer a bottle or just straight from the tap, grab yourself a new refillable bottle to help save the environment whilst remaining hydrated.

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!

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.

 

Blog Fitness

The Recovery Revolution: Why Medical Spas are the Next Big Thing

Physical recovery after an accident or traumatic experience is difficult. Some say it is more painful than the injuries themselves. And this does not just apply to physical ailments either. Mental issues can have a lasting consequence for an individual that essentially change the way they live their life. The recovery process is a grueling, heartbreaking, and agonizing mountain for anyone to climb. But the rewards are monumental. Researchers and medical experts are always looking for more efficient ways to go about the recovery process. Everything from unique training regimes, better equipment, and natural medicines to speed up recovery.

Enter: Medical Spas. The next step in the recovery revolution. For those who are unaware of what a medical spa is, it does what it says on the tin. It is a spa designed around medical care. You can’t simply book a trip to the sauna at one of these places, you need to have a valid reason for attending. But for those that do use them, the benefits can be noticed almost immediately. Below we are going to be looking at what makes them so brilliant, why you should consider attending one, and, for those seeking to start up a medical spa, we will look at some tips.

The Benefits

So why exactly are medical spas so good for patient recovery? The most obvious answer is the same reason normal spas are so good for general wellbeing. A relaxed body that has been pampered is always a good thing. Physical care is important for anyone. Our bodies are machines that need to be well maintained and a spa is a pit stop. And for those on the path of recovery, these pleasures are amplified and improved.

More than that, medical spas offer different services than normal spas. For example, messages. A normal massage and a sports massage do vastly different things to our bodies. A regular massage simply relaxes our muscles. It relieves tension in a pleasurable way. This, in turn, releases chemicals throughout our body that creates a relaxing experience. A sports massage hurts. But this pain is necessary. The muscles and knots are massaged intensely, which hurts but loosens them up and allows them to start the healing process faster. Professional athletes regularly receive these massages to avoid seriously injuring themselves. Without them, the muscles build up too much lactic acid and risk becoming seriously damaged. For those on the path to physical recovery, this is more important than ever.

These medical spas often have gym sections built into them. This means the patients can go through their physical therapy sessions with the professionals and then make use of the fantastic facilities available to them after. This is important as those undergoing physical therapy are put through a painful process. Their bodies are already weakened so having the extra facilities so close to hand is fantastic. Which leads us to the next point.

Accessibility

Not all gyms or physical therapy areas are going to be able to accommodate everyone. A medical spa can accommodate those who require both mental and physical recovery. Medical spas often offer services that deal with both these issues. This means that patients who need more in-depth, and personalized care, can find it here.

Some medical spas can often cater specifically to differently-abled patients. Those who, for example, were or suddenly are wheelchair-bound or those with issues that require them to use crutches. Medical spas can specialize were some physical therapy centers cant. This is important in our society as accessibility is important. There are so many people with different needs and these facilities are a great step forward in facilitating everyone.

Running A Spa

If you are interested in running a medical spa, first off, we commend you. It is a tough but rewarding experience that will benefit so many people within your community. But there are a few things you need to look at before you get started.

Assuming you have secured a location and got everything sorted, you need to make sure you have medical experts working with you. This isn’t a normal spa, keep that in mind. Everything needs to be designed around recovery and if you have no experience in the medical field, outsource this.

Secondly, you need proper marketing. Our recommendation is to outsource this as well. You want to be running your spa for recovery, not as a business. So having an outside firm, like https://practicebloom.com/medical-spa-marketing/ running your marketing is going to free up your time to dedicate towards running the facility, hiring staff, and taking care of patients in a positive and fulfilling way.

Overall, Medical Spas are a powerhouse in the recovery industry and they are here to stay!

Therapist woman talking with young sad couple
Blog Therapy

What is the Best Therapy for Couples?

Couple Therapy

In this fast-paced world, with deteriorating values for relationships and increasing communication gaps, it’s hard to keep up with the promises once made and to keep those little things that make or break a relationship, in check.

Not infidelity, but there are various other reasons, that brings a relationship to a point where the best option that seems out is separation. To avoid such brink, counseling is a top choice among most of the troubled relationships.

What is couple therapy?

It is psychotherapy, with an effort to bring couples together for a joint session with a therapist, who has clinical experience in the respected field, often a licensed marriage and family therapist, to resolve conflicts, understand better and get an insight into the relationship.

When to visit an expert?

Conflicts and arguments within healthy boundaries are a part of every relationship. Seeing eye to eye, on everything for two people is not possible.

Therefore there are many unique counseling techniques based on the specific needs of a couple. The work of a therapist is, to analyze and choose the best-suited method, to dissolve the existing problems between two individuals.

It is not always healthy to avoid conflicts and suppress one’s feelings. It is a false notion that the solution to reoccurring conflicts is ‘to avoid’.

Instead, it is, to learn the beauty of differences and make the best out of it. When the occasional arguments, turn not so occasional, it’s probably a good idea to go for therapy.

A different approach to counseling

There is no magic solution that works for everyone and is 100% effective for all. Every couple, every problem needs to be handled differently, after proper analyzing and discovering the core issue.

To determine the root of the problems, specific exercises and worksheets are recommended by the therapists, in hopes of finding a solution that works perfectly for the couple.