3 Ways To Get Rid Of Unwanted Hair

- - Health & Injuries

We all have different habits or rituals we do to maintain what we consider good grooming. Hair removal to some degree is usually up there with brushing teeth, showering, and face washing when it comes to feeling clean and fresh.

However, hair removal can be such a pain—sometimes literally. The trick to removing unwanted body hair as conveniently as possible is to decide which method works best for you.


Shaving is by the far the most common and convenient method of hair removal. It is so easy to grab a razor and soap and get the job done while you are taking your morning shower.

Besides which, there are multiple styles of razor so you can decide which kind suits you:

  • Straight Razor: A straight razor is the kind of razor you see in old movies with a barber scene; it’s the razor with a single blade that folds into the handle. Nowadays, it is considered a bit extreme but people who use them swear by them.
  • Safety Razor: Safety razors have the shape of the commonly used plastic razor, but are not disposable. In fact, the only part that needs to be changed is the blade itself. Safety razors are becoming popular for the environmentally conscious, given that they are not thrown out.
  • Plastic Razor: Plastic razors have become the norm. They come in a wide variety: multiple blades, reusable handle with disposable heads, altogether disposable, a wide range of colors. If you can dream a plastic razor you can probably find it.

Shaving isn’t without its nuisances, however. While shaving is a good option on the fly for something quick and easy, prickly legs quickly reappear. It is also easy to miss a spot or two, and that just isn’t comfortable.


Many people often shudder at the thought of waxing. However, if done properly, waxing can be pain free and a much easier process than shaving.

The ultimate benefit is that waxing usually lasts longer than shaving. Depending on how fast your hair grows, waxing can last two to eight weeks, a lot longer than the few days guaranteed by shaving.

Another benefit is that your legs will be smoother and free of irritation bumps. Shaving can be hard on the skin, especially if the blade isn’t sharpened to its most pristine degree. Waxing removes this problem completely, and leaves your skin soft and smooth.

Laser Removal

Laser hair removal at a treatment center like Laser By Aleya, is becoming a popular option for dealing with unwanted hair. It is great for curing ingrown hairs and, depending on what kind of treatment you get, can remove hair permanently.

  • Laser Treatment: Laser hair removal works by exposing hair follicles to pulses of light, which destroy the hair. Usually after about seven treatments, you will only need a laser treatment once a year to reap the benefits.
  • Electrolysis: Electrolysis is the permanent hair removal treatment. It works by introducing a tiny amount of electricity to the hair follicle. For most people, this permanently kills hair.

Removal of unwanted body hair doesn’t have to be a hassle. All it takes is deciding what works best for you and your grooming habits.

About the Author

Tamsen Maloy is a writer, reader, and traveller. She writes about arts and entertainment, travel and politics.

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What to do After an Accident

- - Fitness & Muscle

For the past twenty years in America, there have been close to 11 million car accidents annually.  With smart phone usage on the rise, text-related distractions can only be expected to cause even more collisions.  Millions of people are affected by these car crashes, and those that are lucky enough to walk away often have to deal with a spectrum of health problems in the aftermath of the accident.  There are a number of things that you should do following the accident to ensure that your health rebounds as best as it can.

Start Today

When a car crash happens, you need to go to the hospital.  Anything more than a fender getting scraped up can lead to potentially serious problems for you, whether or not you register it right away.  Go to the hospital and make sure that they are thorough in their examination.  This can help you to make sure that any future proceedings with either your health insurance or your legal case go much smoother, if it comes to that.  More importantly, emergency room doctors are trained to look for things that you might not immediately notice.  You may suffer from internal injuries, be in shock, or have so much adrenaline coursing through you that you don’t notice the damage done.  Don’t put this off!

Follow Up

You may be able to put off some medical appointments in general, but this is not one of those times.  Make sure that you follow up with any care that is prescribed to you, whether it’s a simple follow up or physical therapy.  Auto accidents can severely damage your skeletal structure, cause internal bleeding, or even possibly brain damage.  Involve a friend or family so that you know exactly what the doctor recommends, and make sure you take it seriously.

Consult with a Lawyer

Whether or not you were assigned blame for the collision, you should consult with a lawyer.  Laws vary from state to state, and every accident has its own particulars, but a lawyer can often help you.  In the event that you hit another car, you’ll need a lawyer’s guidance to help you through the legal proceedings.  If you are a victim in the accident, they can provide that service as well as helping you with long-term care.  Any serious injuries sustained will incur a considerable amount of medical bills, and a lawyer can help you navigate health insurance, immediate health bills, and pacing out a settlement to cover costs.

Back to Work

If and when it’s possible for you to return to work, be patient with yourself.  Don’t expect to be able to fully catch up on the time you’ve missed or perform at the same level that you previously did.  Communicate with your manager what you’re going through, and provide any documentation necessary.  Most employers will accommodate you for medical leave and any special needs incurred by the accident. Whether you need a special keyboard tray for your wrists, a more supportive chair for your back, or a modified schedule to allow for doctor visits, your place of employment should accommodate these needs.

Following an accident, the best thing you can do for yourself is turn to others for help dealing with the aftermath.

About the Author

Alex White is an avid blogger who enjoys writing about the automotive industry.

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Cotton Swabs: Why They Are Making You Deaf

- - Health & Injuries

Most people hear or read about hearing loss and immediately associated it with old age. Either that or they picture rebellious teenagers constantly exposing themselves to excessively loud music which leads to their needing hearing aids later on in life. But the truth of the matter is most people put themselves in danger of suffering hearing loss through the normal (widely considered normal) activity of swabbing their own ears.

That is correct. Using a cotton swab or what is commonly known as a Q-Tip to clean your own ears can and has been known to cause deafness. This has become so prevalent that Doctors the world over are now warning people to ‘NEVER’ put anything in their ears, regardless of how unbearable the itching or wax accumulation.

To expound further on this topic, consider this: In our ear canals, there are specialized cerumen producing cells. Cerumen is what we commonly refer to as ‘ear wax’. The rate of accumulation of this ‘ear wax’ is different in every person. Some accumulate it faster than others. It is this ear wax accumulation that causes discomfort to most people. In some cases difficulty in hearing as well as pain. This is when cotton swabs come into play. Instead of seeking medical attention, most people just opt for the simple quick fix, which is removing the ear wax themselves. Commonly used items for this ‘in-house’ procedure are cotton swabs, tweezers, paper clips, straws, pens and even pencils.

Completely ignored is the fact that these items are relatively sharp and with enough applied pressure can puncture the ear drum which can be easily reached by the common day to day cotton swab. The ear drum is excessively delicate and the slightest of pressures from a swab is enough to rupture it. This is not only extremely unpleasant (read painful) but it also leads to temporary deafness.

The good news is that, about 97% of punctured ear drums naturally heal without the need for surgery. The bad news is that a punctured or ruptured ear drum leads to what is known as conductive hearing loss. This means that the overall incoming volume is reduced and you have to strain a bit more to hear if you intend to carry on without a hearing aid.

The irony of the matter is, you really do not need to clean your inner ears. The outer ear, that’s the lobe and everything else that is visible from the outside, needs a good cleaning ever so often but as far as the inner ear is concerned, that is often naturally taken care of. The skin of our ears grows in a gradually outward spiral. Meaning that as it grows, the wax attached to it fall off. That and the common day to day showers, there is more than enough water that goes into our ear canal to loosen the wax. This either comes out during the shower or fall off our ear canals while we sleep.

So for those who deem it necessary to take a cotton swap, toothpick or a penknife to their ears, try to resist the urge. Not only is it unnecessary but it is also dangerous to your hearing status. It is always advisable to see a doctor should you experience a slight hearing loss or pain due to ear wax accumulation.

About the Author

Ernest Poh founded The Hearing Centre Pte Ltd. The Hearing Centre is your one-stop centre for complete hearing aids and hearing conservation services. Ernest has been fitting hearing devices since 2004.

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How to Recognize the Best Hair Loss Shampoos

- - Health & Injuries

Hair loss affects millions of people, but it is not a normal sign of aging. Many factors contribute to alopecia, the clinical name for hair loss. Fortunately, certain treatments can halt hair loss, protect existing hair and promote new hair growth. Shampoos are one popular option.

Hair loss shampoos are actually hair growth shampoos that nourish the scalp and encourage hair growth. They are natural complements to other hair loss treatments such as topical medications and herbal supplements.

The current hair care market saturated with hair loss shampoos and other hair care products, so the choices can seem overwhelming. Learning to recognize the right ones can help people avoid the scams.

Pattern Baldness

Genetic alopecia is the most common hair loss type, especially in men. Better known as pattern baldness, it involves two major factors: hormones and heredity. People with this type of hair loss are genetically predisposed to lose their hair. Their scalp hair follicles are more sensitive to dihydrotestosterone, a powerful androgen hormone called DHT.

Type II 5-alpha-reductase is the enzyme responsible for steroid metabolism. It transforms testosterone, the main male hormone, into DHT. When dihydrotestosterone binds to the hair follicles, it causes them to shrink. This makes it hard to grow hair in certain areas of the scalp.

The most effective hair loss shampoos contain medications, herbs and nutrients that inhibit 5-alpha-reductase and block DHT in the scalp. They contain ingredients that support healthy hair and encourage regrowth. Here are some known shampoos for hair loss to consider.


Bio-cleansers are popular treatment shampoos for thinning hair and baldness. Their gentle ingredients remove the impurities that can damage hair and prevent regrowth. Unlike medications and topical solutions, bio-cleansers are free of harsh chemicals. Their herbal ingredients make them safe for everyday use.

Scalp Cleansers

Like bio-cleansers, scalp cleansers are popular hair loss shampoos. Specially formulated for thinning hair, they remove the unhealthy buildup that can harm the hair. Some of them remove DHT buildup to better nourish the scalp.

Hair Growth Stimulators

Hair growth stimulators are hair growth shampoos for thinning hair. They usually come in dual packs that include a conditioner. Not only do hair growth stimulators clean the hair, but they also balance the proteins that support healthy hair.

Revitalizing Shampoos

Revitalizing shampoos contain herbal extracts that stimulate hair growth. They can produce dramatic results in people with thinning hair or baldness. Their natural ingredients are gentle alternatives the harsh chemicals found in other products, and they are effective for all hair types.

While thinning hair is a common condition, it is hard for most people to accept. Choosing the right shampoo is easier when they know what causes their hair loss. The right shampoo is formulated to address the underlying cause.

People with genetic alopecia may choose to complement their medical treatment with a hair growth shampoo. Studies show that combined hair loss treatments are more effective. Although genetic baldness has no cure, hair loss shampoos can protect existing hair and make the transition somewhat easier.

About the Author

Jake Conner has been a dedicated researcher and author for more than 11 years. Jake has made it his mission to discover solutions that can improve the lives of other people. When Jake is not researching a health related topic such as hair loss in men, he spends most of his time traveling new destinations with his family.

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Three Sexual Enhancer Treatments for Women

- - Health & Injuries

Female orgasms are rarely discussed in medicine today. This is ironic since doctors associate healthy sex with overall health. Frequent and satisfying sex is linked to better general health, particularly in older women.

The sex drive is naturally higher for some women than for others. This may be partly genetic, but hormones play a key role in sexual desire and function. As women age, their tapering female hormones can wreak havoc on sexual desire, arousal and response.

Fortunately, female sexual dysfunction can improve with treatment. Most women want nonmedical remedies, and there are many over-the-counter products to enhance sex. To address hormone changes and health conditions, there are medical treatment options. Here are three common sexual enhancer treatments for women.

Over-the-Counter Products

In the absence of sexual enhancement drugs — female counterparts to sildenafil, tadalafil and erectile dysfunction treatments — women are turning to over-the-counter sexual enhancers. Vaginal lubricants, massage oils, arousal gels, personal massagers and herbal supplements are sold in drugstores and supermarkets across the country.

These nonmedical products claim to boost female sexual desire and arousal, heighten clitoral sensitivity, improve orgasms and increase sexual satisfaction. Although their effectiveness is unclear, women continue to use them. Lubricants and clitoral devices, in particular, are doctor-recommended treatments for female sexual dysfunction.

Counseling and Sex Therapy

Some women treat their sexual problems by talking to counselors and sex therapists. Counselors can help women and their partners work through the conflicts, disagreements and communication problems that hinder the sexual relationship.

Sex therapy often involves an education on sexual response. Therapists talk to women and their partners about ways to enhance emotional and sexual intimacy. Couples exercises and reading materials are also part of sex therapy.

Hormone Replacement Therapy

Female sexual dysfunction is often linked to fluctuating hormones, especially during menopause. Doctors may treat the problem with hormone replacement therapy. Most therapies involve estrogen or androgens.

Estrogen therapy is available in three forms: tablet, cream or vaginal ring. Estrogen treatment improves the elasticity of the vagina. It also increases genital blood flow and enhances lubrication.

Androgen therapy involves testosterone and other male hormones. Although women have testosterone in lower amounts than men, the hormone is important for female sexual function.

Hormone replacement therapies, especially treatments that use synthetic hormones, involve some health risks. They may increase the risk of cancer and heart disease in women. It is important to discuss hormone replacement with a doctor before choosing this treatment option.

Complexity of the Issue

The issues that surround female sexual function and enhancement are complex. They involve nearly every aspect of a woman’s life, from the physical and social to the mental and emotional. In some cases, medicine is the best treatment option. In others, over-the-counter products and lifestyle changes are better, natural options.

The good news is that women can fight sexual dysfunction and enjoy sex with the right treatments. The market is flooded with female sexual enhancers. With patience and a little trial-and-error, most women can find something in the mix to improve their sexual experiences.

About the Author

Lyndsay Stafford has been a dedicated researcher and author for more than 9 years. Lyndsay has a passion to discover natural solutions that can improve the lives of other people. When Lyndsay is not researching a health related topic such as female sexual dysfunction, she enjoys growing organic fruits and vegetables with her husband.

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How Easy is it to Change Your Dentist?

- - Health & Injuries

Most of us are very loyal when it comes to our medical care and stick with the same doctor or dentist practice for many years. There is a lot to say for consistency, as sticking with the same people means that they get to know you and you have the chance to build up a relationship with doctors and dentists. However, there are many reasons why you may need or want to change dentist and sometimes it is not as easy as you might think.

NHS Provision

We are all entitled to dental treatment on the NHS, which will cover most routine dental work at a nominal price for adults, and free for children. Finding an NHS dentist who is willing to take you on however is quite a different matter. Figures are hard to come by, but it is estimated that up to 2 million people in the UK cannot find an NHS dentist willing to take them on in their local area. Rural areas tend to be particularly badly affected, so patients face the choice of travelling many hours to get NHS care, or paying privately for their treatment. Efforts are being made to recruit more NHS dentists, but with such a shortage in some areas, it is no surprise that patients feel that they just cannot take the risk of taking themselves off an NHS list in case they cannot find another.

Moving House

One of the main reasons for needing to change your dentist is because they are moving out of the area. If you are lucky enough to be moving into an area where there is a choice of NHS dentists, ask for recommendations from your new neighbours, or use the NHS website to identify the closest practices and then go to visit them. All dentists will provide basic NHS treatment like checkups, fillings or extractions, but many also offer specialist private treatment alongside their NHS work. Base your decision on which practice most closely fits your needs and which you feel most comfortable with. Your new dentist will ask for details of who looked after your teeth previously, and giving this information means that your records can be easily transferred over. This gives your new dentist a complete picture of the treatment you have had in the past rather than starting from scratch.

Poor Treatment

It’s important to have a good relationship with your dentist and just as in any walk of life, there are personalities who just don’t get on. If you feel uncomfortable with your dentist for any reason, or you just don’t feel they are the right person to treat you, you have the right to move to another practice at any time without giving your dentist a reason for doing so. It might be easier though to ask to switch to a different dentist in the same practice, if available.


If you feel you want to change your dentist because they are incompetent, then it is important that this is brought to someone’s attention. Dental negligence claims are becoming more commonplace, and a good dental negligence claims lawyer will help you get compensation and stop the dentist subjecting others to the same treatment. There are a number of things which fall under the umbrella term of dental negligence claims such as misdiagnosis, carrying out unnecessary treatment or injury resulting from treatment and all of these are grounds for both legal action and moving to another dentist immediately. Most of the legal advice is on a no-win, no-fee basis and this avenue is worth exploring if you feel you have to leave your dentist because of shoddy treatment.

About The Author

Aimee Coppock is a writer who understands that changing your dentist can be stressful. However if you have experienced negligence by your dental practise then you should consider finding a new dentist and research dental negligence claims.

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Everything You Need to Transport Your Mobility Scooter

- - Health & Injuries, Weight

Just because you have a mobility scooter, it doesn’t mean that you can take it to town on its own power, so you may have to put it in your vehicle. For the most part, lifting a scooter into a car can be very difficult without the proper equipment, but many people do not know what they need or if they can get their insurance to cover it. The following items include everything you need to transport your mobility scooter.

Vehicle Requirements

If you have a scooter then you will need a small van or SUV that has the space for your scooter in the back. This is because there is simply no room in cars and small automobiles and you definitely do not want to put the scooter in the back of a pickup truck where it might be subjected to bad weather. There are many motor companies that offer motability vehicles specifically designed for use with disabled or handicapped persons who might have trouble getting around. There are also many programs that might be available in any specific area to trade out a car or smaller vehicle for a larger one that can carry a mobility scooter.

A Spare Battery

If your mobility scooter allows you to replace batteries then you may want to pack a spare one just in case; this is because it is better to be safe and take precautions. What’s more, spare batteries are typically quite affordable when available. If the battery is not replaceable then don’t worry, you simply have to memorise the amount of battery power that the scooter has or set a stop watch to go off within 75% of the maximum time usage so that you have time to get back to your vehicle. So for example if your mobility scooter allows two hours of riding time between chargers then you can set an alarm for one and a half hours so that you have thirty minutes to return to the car after the alarm goes off.

A Scooter Lift or Hoist

Safety precautions aside, you will almost definitely need a hoist or lift to help with lifting a scooter into a car. Scooters can weigh a great deal so make sure you check to see the weight of yours before purchasing an option. Common hoists can lift from 40 to 150 kilograms and do cost different amounts of money depending on the lift and the brand. Your insurance might pay for the lift if you require it to get around or to go to work or get groceries.

There are a variety of different types of hoists and each one is suitable to a slightly different vehicle. However, arm hoists which are attached to the interior of the vehicle are the most common. These require professional installation and should be installed by the company who sells it.

Folding Scooter

If you have limited room in your vehicle than a folding scooter may be the best option for you. Folding mobility scooters have slightly lower weight limits than standard scooters but are also built to conserve as much space as possible. These are often the lightest and most mobile of scooters because they are smaller and easier to fit anywhere. Interestingly, folding scooters are recommended to be taken on a plane or long distance trip which makes them the best option or anyone who travels frequently.

Travelling with a scooter can be difficult without the right vehicle or equipment but most people can quickly find a great setup that allows them to travel easily. A hoist and the right size vehicle can mean getting a scooter into a car in as little as ten minutes which means it is very easy to travel. 

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The Easiest Looking Exercises until you Try Them

- - Fitness & Muscle

The easiest looking exercises are not always what they appear to be. Here are three exercises that many people often brag they can do, but most times end up failing at them miserably.


Created in the early 20th century, Pilates has become a popular workout routine in many countries across the world. This exercise focuses on elongating your body. There are multiple benefits to performing a Pilates workout. These include better sleep, compact abdominal muscles and stronger back muscles, increased flexibility, improved posture, and fully developed rhythm and motion. To perform a Pilates workout, you’ll need a Pilates mat. Once you’ve found the ideal place for your mat, lie on your back with your hands extended face down by your side. With your knees bent, place your feet flat on the floor. Inhale and bring your right knee above your hips so it ends up parallel to the mat. As you exhale bring your left knee parallel to your right knee. While you exhale, raise your upper body by moving your upper spine. Lift your arms two to three inches off the mat, moving them in an upward and downward motion for five seconds. You can continue with these movements until you’ve achieved your repetitions’ goal.

Sit Ups

Sits ups help in strengthening your abdominal area. Assume a seated position on an exercise mat. Bend your knees, while placing the balls of your feet and heels flat on the ground. Cross your hands, by placing each one on the opposing shoulder. You can either cross your hands over your chest or behind your head. This provides you with support for raising up. Gently pull in your belly button toward your spine, so that you can tighten your abdominal muscles. Gently lift your head and shoulder blades, while keeping your heels and toes flat on the ground. Pay attention to your bent knees as you move forward and gently contract your abdominal muscles. Lift off the floor until you’ve completed a ninety-degree angle, or until your elbows are on or past your knees. Stay in this position for a second and slowly move back to your original position on the floor, keeping yourself slightly raised from the ground. You should end up in a slightly relaxed, arched position. Besides these basic sit ups, there are more challenging ones such as sit ups with an exercise ball, jackknife sit ups, oblique sit ups, bicycle sit ups, and military sit ups.

Flutter Kicks

Flutter kicks help to burn calories, improve lower abdominal strength, and swimming speed. To perform this exercise, you’ll have to lie flat on your back and extend your arms palm down by your sides. Bring your heels about six inches off the floor. You should end up with your legs extended and your knees bent. Move your legs up and down in a scissor-like motion at a fast rate. When your left leg goes up, your right leg goes down. To maintain stability use your arms whenever necessary. During the exercise your lower back must remain flat on the floor, while keeping your abdominal muscles contracted. Repeat these moves for your desired length of time.

About the Author

Follow The Park Club a gym in Chiswick, West London for fun fitness tips on Twitter.

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Hearing Aids 101: Definition & Types

- - Health & Injuries

Hearing aids are electronic acoustic devices placed in or behind the ear to amplify sound for the person wearing them. They are specifically meant for people who experience hearing loss, but still have some level of hearing left in their ears. Although there is still a stigma surrounding their use, today’s aids are lighter, smaller, and even come in fashion conscious jeweled designs. Today’s digital hearing aids are much neater and work much better than older analogue versions. Modern versions even include in-built FM listening systems operating Bluetooth connectivity.

Types of hearing aids

Behind the ear aids (BTE)

These consist of a case placed behind the ear and an earmould that connects to this case and fits in your ear. These are the most common type of aids around as they are comfortable and cosmetically appealing for many users. They are also highly durable since all the electronic components are placed outside the ear, reducing the chances of damage from earwax and moisture.

In the ear aids (ITE)

These fit inside the ear but are still often visible when standing close to someone. The aids are custom made to fit your ear since size of the outer ear bowl, in which they are placed, varies from person to person. A problem with this type of aid is the leaking of sound through the device that might cause an uncomfortable whistling sound. They are however not recommended for growing children as they’ll have to be constantly replaced unlike the BTE earmould.

Invisible in canal hearing aids (IIC)

This type of hearing aid is completely invisible as it fits deep inside the ear canal. The custom made devices collect sound more naturally by making use of the shape of the ear canal as a person with normal hearing would. New models also allow for volume regulation or receiving of voice calls via mobile phone or other electronic devices.

Extended wear hearing aids

These can be worn for up to 3 months without removal. They are placed right next to the eardrum, thus reducing noise and resulting in improved high frequency sound and can be worn when showering or exercising making, them a favorite among sportspeople or those who dislike the visibility of BTE or ITC hearing aids. Disadvantages include discomfort when placing the device and inability to go underwater with the aid on.

Disposable hearing aids

These aids have a non-replaceable battery and are discarded once the power runs out. They remove the task of battery replacement or constant adjustment and cleaning associated with traditional hearing aids.
It is likely that your physician will fit you with an aid that corresponds with your level of hearing loss. They should also show you how to clean and maintain your device. A clean device will last longer and serve you better. You should be sure to book an appointment 9 weeks after your aid is fitted to give feedback on how your aid works for you, or to make any necessary changes or improvements to the ear mold or hearing aid.


About the Authot

The Hearing Centre is your one-stop centre for complete hearing aids and hearing conservation services. Ernest has been fitting hearing devices since 2004.

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Six Main Excuses for not Exercising to look out for

Are you one of these people that likes to give excuses? Do you also like to produce one of them when it comes to exercising?  There are hundreds of excuses out there and I have heard them all. I am also guilty of using an excuse here and there – I am not perfect, I am also guilty. It is easy to make an excuse without thinking in the longer term how it will affect your exercising regime and your lifestyle. The first step is always the hardest in any case but soon after you are able to kick the habit with ease.

Here are the six most common excuses for not exercising that we hear everyday.

Number 1 – I just Don’t have enough time in my day

Most people say the reason they don’t do exercise is because they don’t have enough time. The truth is, if you want to be healthy simply incorporate easy workouts into your busy schedule. Try to walk when you are few distance from the office. This helps you burn calories. Try to move more around the workplace, take the stairs instead of escalators or elevator. It’s a matter of changing a lifestyle and making it a habit. We will always have time, you just need to manage it.

Number 2 – Exercise is not fun for me

The second excuses why people don’t exercise is that it is boring. The best way to escape from a boring exercise is to think outside the box and explore other workout plans. There are plenty of exercises you can try that can fit your lifestyle. If you have tried walking as way of exercising, try dancing and aerobics. You can also venture on water sports or outdoor activities. This way you will burn more as well as enjoying what you are doing.

Number 3 – I’m too busy to exercise

This is the most common excuse for everybody. We have to admit it; our schedules are busy, yet if we give time for exercises, we can do it. We just need to set priorities. Just as mothers can come to see their child first presentation or a lover willing to call despite having hours of meeting, so can you set time for your exercise.

Number 4 – I’m too tired from being in work all day

Chances are you are too tired after work and you do not want to do workout. You just want to relax and rest at home. Though you are busy at work, you can still have exercise in the morning. A workout in the morning helps recharge your body. It stimulates your heart, clear out toxins and sets your energy for the day. Even a light stretching will help your body stay fit throughout the day. The more you exercise, the more you have energy for the day.

Number 5 – I’m actually too lazy

There are people who just want to read books and watch TV. They don’t want to move out of their comfort zone. If you are unsure and uncomfortable with exercise, start with a simple activity at home. You can dance at home and still feel comfortable while burning calories.

Number 6 – I’m not built for sport

People think that workouts are only for sporty people because they need the workout. Exercise is important and everybody needs it to stay healthy and live long. Just like athletes, we need exercise so we can perform well in our given field.

Do you fit into any of these excuses? Remember though, even if you eat healthy, exercise is still a part of a well balanced diet and you need to exercise alongside an eating regime.

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The Most Common Gym Injuries

- - Health & Injuries

Whatever your fitness goals are and where you are training, getting injured surely is not one of them. The gym is a place where people often dive into and are sometimes unsure of how to use the machines. The main mistake being that people are uneducated about gym use and are trying to do too much too fast, in both reps and weight.

The best thing to do prior you start a gym regime is either hire or have a chat to one of the in house personal trainers to see what you should be doing or how you should be using each machine. If you do not want to enlist the help of a personal trainer you could just do some watching whilst using machines you are happy to be using and see how other people use the gym equipment.

Gym Injuries

So what are the most common gym injuries that can occur do to over use or mis use?

Feet and Ankle’s
When trying to explain foot and ankle injuries, the culprit usually starts at the top of the body. The feet are the most used part of the body – running and walking but it comes down the the weight that your ankles and feet have to support above.


Your knees are sensitive joints and are are also used quite a bit when walking or running. Knee’s can become sore or injured very easily from an over exertion or to much of one exercise – you just need to be wary and if your knee gets slightly injured it should be rested or it could get a lot worse.

Lower Back
If someone is rounded throughout the day in their upper back, and then they go to the gym and do an overhead shoulder lift standing, their upper back cannot extend properly. They straighten and arch upward from their lower back, which has a nervous breakdown because it’s getting all the stress.

Your shoulders are another part of the body which can be underused throughout the day and when it comes to using them to lift some heavy weights it can cause an injury. Imagine sitting most of the day at your desk typing away and dealing with general duties, do you actually use your shoulders much apart from to support your arms? Be sure to do some timely shoulder rotations throughout the day to blow the cob webs away and keep them free.


The main prevention method to stopping any injuries whilst at the gym is to remember to stretch prior, start slowly when you arrive and to keep your body loose throughout the day.

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Drinking Water – What Are The Benefits

- - Weight

It has been a well know fact for years that water is good for you. Above all else it keeps your body from dehydrating. Drinking water is also said to help us prevent kidney damage, lose weight and increase concentration levels.

Drinking Water

The NHS – along with leading doctors and nutritionists – advises the public to drink about 1.2 litres (or two-and-a-half pints) of water per day. If you were to drink a lot more that than the recommended guideline there is no warning as to how many bathroom breaks you might be undertaking.

10 Benefits of Drinking Water

  1. Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories. 
  2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
  3. Look Younger with Healthier Skin:You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
  4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
  5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
  6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
  7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
  8. Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system.
  9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
  10. Good Mood: If your body feels good in turn you feel much more happier.
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How to Pick a Gym for your needs

- - Fitness & Muscle

When it comes down to picking a gym there is a lot of factors to entertain. A gym is a place where you are going to work out amongst strangers – it is not for everybody but if this is a route you wish to go down there is things in which you should think about.



Take a tour

First thing first, many clubs and gyms have a large variety of amenities, but you may not have access, or even require, most of them. A good place to begin is taking a tour, as once you’re in the club, and get a complete tour, you can then ask yourself two main questions 1 – Will I use this area? and 2 – Will I be charged extra for this area?

Location, location, location

There is no need to be silly and don’t kid yourself into believing that you’ll drive halfway across town to go work out. If a gym is closer to where you live (or work), you’ll be more inclined to visit.

Test and Try Before You Buy

You wouldn’t buy a car without driving it, right? The same goes for a gym. Ask for a few one-day passes to try it out. If they do not allow this, that should give you a sense that they may be hiding something they don’t want you to see before you sign on the dotted line.

Pay attention to how other members are handled

You may be getting treated like a star while you’re testing the gym out to try and get you to sign up. So it’s how the staff treats you once you’re a member that counts. So pay attention to other members when on a tour or trial day and notice what type of attention they receive when they have questions, such as having difficulties with a machine, or, asking questions about a class, etc.

Get second Opinions

Ask your friends, family members, co-workers, anybody who you know is a current member — what the best gym is in your city or close neighbourhood. Tell them what you’re ideally looking for and see if what you find points to the desired gym of your choice.

What’s the Price?

When it comes down to it, if the price isn’t right, don’t do it. If the gym offers really nice machines, have very experienced teachers, with a wide variety of classes, then a higher monthly fee is something to take into consideration, but having a gym membership should not make you out of pocket because of it.


Before you sign up for any membership plan for a gym, check to see if you are locked into a crazy plan that you’ll never be able to get out of in case a medical emergency pops up, or you need to move. Ask what their refund policy is and if they have a reciprocity agreement with other clubs, do they have freeze options whilst you are away or can you use other gyms from the same owner around the country. There is a lot to discuss about flexibility if money and your time is involved.

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Top 10 Tips on How to Stick to a Diet

- - Nutrition, Weight

Diet Tips

The time of year comes around year after year when we all want to shed the extra winter pounds and get the summer body ready by dieting. Even though you may diet for a few months and once the cold weather returns, it is worth it and you don’t want it to be a huge task or even fail in doing so. In order to stick to your diet plan and fit into your bikini.

Sticking to a Diet

Here are our top 10 tips to sticking to your diet –

  1. There is no need to even try and change your eating habit’s until you have learned a few important skills such as how to motivate yourself every day and how to get yourself to stick to some good eating habits.
  2. Consult your doctor, your doctor knows the health risk factors and nutritional needs for a human body, so he/she can help you determine how much weight loss and dieting is healthy for you. Your doctor may even offer routine weigh-ins with the practice’s nurse.
  3. Eat your meals while sitting down, slowly, and do not rush to chew and swallow properly. It’s much more difficult to allow yourself to eat off plan, eat mindlessly, or binge if you are doing this.
  4. Start a diet diary and stay accountable to yourself. Reporting to another person or working as a family and team during dieting allows for daily updates, through email, texting, or voice messages, meetings. Stay accountable to yourself by weighing yourself every day.
  5. Stop looking for the perfect diet or the perfect combination of foods. Simply, eat in a very healthy way but allow yourself to have one favorite food, in moderation, every single day.
  6. Change your mindset about food and eating. Recognize that you can eat whatever you want whenever you want OR you can be thinner. You can’t have it both ways.
  7. Prove to yourself that hunger is never a problem. If you skip lunch or snacks on one day, you’ll find that hunger is only mildly uncomfortable, compared to real discomfort such as you might have experienced after surgery.
  8. Teach yourself the difference between hunger and craving or the desire to eat. Ultimately, you want to just label what you’re feeling (hunger, craving, tiredness, boredom, or a negative emotion) and tolerate it without eating. In the short-run, have a list of powerful distractions to turn your attention away from food.
  9. Learn to regularize your eating times with a set plan of meals and snacks. Some people do well with no snacks, some with a snack after each meal, some with two snacks after dinner. Learn that you should eat only when it’s time to eat; not when you feel like eating.
  10. Stay mentally strong, whenever you begin to slip away from the good side, you should remind yourself why you’re dieting. Whatever your reason, keep telling yourself that you’re determined to stick to your plan so you can reach your goal and targets sooner rather than later.
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Healthy Summer Salad Recipes

- - Nutrition

Summer is upon the world, and we don’t want to be feasting on heavy meals. If you want to change your diet and eat healthier then these few salad recipes are going to fill you up when aiming to eat lighter and healthier.

Classic Cobb

  • 1 pint(s) grape tomatoes
  • Grilled Thyme Chicken Breasts
  • 2 head(s) romaine lettuce, chopped
  • 1/4 cup(s) Green Goddess Dressing
  • 3 slice(s) cooked bacon, crumbled
  • 2 hard-cooked eggs, chopped
  • 1 avocado, chopped
  • 2 ounce(s) blue cheese, crumbled


  1. Place grape tomatoes on large sheet of heavy-duty foil. Fold in half and crimp foil edges to create sealed packet. Place packet on grill alongside Grilled Thyme Chicken Breasts; cook 12 minutes.
  2. Open packet; cool. Cut chicken into 1/2-inch chunks. In large bowl, toss romaine lettuce with 1/4 cup Green Goddess Dressing. Transfer to platter.
  3. Over lettuce, arrange in striped pattern: bacon, eggs, avocado, blue cheese, tomatoes, and chicken. Serve with additional dressing, if desired.
Classic Cobb Salad

Classic Cobb Salad

Roasted Rhubarb Salad

  • 2 cups 1/2-inch pieces fresh rhubarb
  • 2 tablespoons sugar
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon canola oil
  • 1 tablespoon minced shallot
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 8 cups mixed baby greens
  • 1/2 cup crumbled goat cheese or feta
  • 1/4 cup chopped walnuts, toasted (see Tip)
  • 1/4 cup golden raisins


  1. Preheat oven to 450°F.
  2. Toss rhubarb with sugar in a medium bowl until well coated; let stand, stirring once or twice, for about 10 minutes. Spread in an even layer on a rimmed baking sheet. Roast until just beginning to soften, about 5 minutes. Let cool for about 10 minutes.
  3. Meanwhile, whisk vinegar, oil, shallot, salt and pepper in a large bowl. Add greens; toss to coat with the dressing. Divide the greens among 4 plates. Top with the rhubarb, goat cheese (or feta), walnuts and raisins.
Roasted Rhubarb Salad

Roasted Rhubarb Salad

Panzanelle Salad Recipe

  • 4 medium tomatoes
  • 1 clove(s) garlic, smashed
  • 1/2 teaspoon(s) salt, divided
  • Sourdough Croutons
  • 1/2 seedless (English) cucumber, peeled and cut into 1/2-inch chunks
  • 1/4 cup(s) finely chopped red onion
  • 1/2 cup(s) thiny sliced fresh basil leaves
  • 1/2 cup(s) chopped fresh parsley leaves
  • 1 tablespoon(s) capers, rinsed and chopped
  • 2 tablespoon(s) extra-virgin olive oil
  • 1 tablespoon(s) balsamic vinegar
  • 1/8 teaspoon(s) freshly ground black pepper


  1. Set fine-mesh sieve over large bowl. Cut 4 ripe medium tomatoes in half and scoop seeds into sieve. Press juice from seeds into bowl; discard seeds and place sieve over bowl again. Cut tomatoes into 1/2-inch chunks and place in sieve. Toss with garlic and salt.
  2. Let drain while making Sourdough Croutons. Toss croutons with tomato juices in bowl. Remove garlic from tomatoes and discard. Add tomatoes to bread, along with cucumber, red onion, basil leaves, parsley leaves, capers, olive oil, balsamic vinegar, 1/8 teaspoon salt, and pepper. Toss until well mixed.
Panzanelle Salad Recipe

Panzanelle Salad Recipe

Greek Salad Recipe

  • 1/2 head(s) iceberg lettuce, cut into 1/2-inch chunks
  • 1 seedless cucumber, cut into chunks
  • 2 plum tomatoes, chopped
  • 2 roasted red peppers, chopped
  • 1/2 small onion, thinly sliced
  • 1/4 cup(s) pitted Kalamata olives, cut in half
  • 1 cup(s) crumbled feta cheese
  • 1/2 cup(s) Lemon Oregano Dressing
  • Grilled Thyme Chicken Breasts, cut into chunks
  • 1 cup(s) crushed pita chips


  1. In large bowl, toss lettuce, cucumber, tomatoes, roasted red peppers,red onion, olives, and feta cheese with Lemon Oregano Dressing.
  2. Top with Grilled Thyme Chicken Breasts and pita chips.
Greek Salad Recipe

Greek Salad Recipe

Shrimp with grilled Nectarines

  • 2 nectarines, pitted and cut into thin wedges
  •  Spicy Grilled Shrimp
  • 6 ounce(s) mixed baby greens
  • 1/2 cup(s) fresh basil leaves, thinly sliced
  • 1/3 cup(s) Classic Vinaigrette
  • 1 ripe avocado, sliced
  • 1/4 cup(s) sliced almonds, toasted


  1. Place nectarines on grill alongside Spicy Grilled Shrimp; cook 4 minutes, turning once.
  2. In large bowl, combine mixed baby greens, basil leaves, and Classic Vinaigrette. Toss to coat.
  3. Divide among 4 serving plates. Decoratively top with grilled shrimp, grilled nectarines, avocado, and sliced almonds.


Tuna-Garbanzo Salad

  • 2 quarts water
  • 1 teaspoon salt
  • 2 cups (1-inch) cut green beans (about 1/2 pound)
  • 1/4 cup finely chopped shallots (about 2 medium)
  • 2 fire-roasted piquillo peppers, chopped
  • 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 1 garlic clove, minced
  • 3 tablespoons light mayonnaise
  • 2 tablespoons sherry vinegar
  • 1 teaspoon Spanish smoked paprika
  • 4 cups arugula
  • 1 (7.8-ounce) jar premium tuna, packed in oil, drained and flaked
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese
  • 8 (1-ounce) slices French bread


  1. Bring 2 quarts water and salt to a boil. Add green beans; cook 4 minutes or until beans are crisp-tender. Drain and rinse with cold water; drain. Combine green beans, shallots, peppers, chickpeas, and garlic in a large bowl.
  2. Combine mayonnaise, vinegar, and paprika in a small bowl, stirring well. Add mayonnaise mixture to bean mixture; toss gently to combine. Arrange 1 cup arugula on each of 4 plates; top each serving with about 1 cup bean mixture. Divide tuna evenly among plates.
  3. Sprinkle cheese evenly over bread slices; place bread on a baking sheet. Broil 2 minutes or until lightly toasted. Serve toasts with salad.
Tuna-Garbanzo Salad

Tuna-Garbanzo Salad

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The 7-Minute Workout to get in Shape Fast

- - Fitness & Muscle

Get in Shape witha New 7 Minute Workout Routine

Are you looking to get fitter, lose a bit of weight then this seven-minute exercise regime devised by scientists might be what you are looking for. It has been shown to provide as many health benefits as going for a long run and doing a session of weight training in the gym. The workout requires no more than a wall, a chair and seven minutes of your time. The only problem and off sounding part of the regime is that experts say that you must be in pain when performing the regime in order to benefit.

All you need is a chair to take on the 12 exercises in the sequence, which alternate between upper and lower body moves, with 10-second breaks in between. The breaks, as short as they are, are key to the results – from metabolic benefits to body weight and fat loss, according to the study. Plus, a shorter rest time means a shorter overall workout time to fit into a busy lifestyle.

7 Minute Training Workout

7 Minute Training Workout

In the program which was discovered and put together by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. This rest is extended by alternating the muscles used in each exercise. During each set of exercises, the muscles not being used and previously worked out have a moment to ‘catch their breath’, which makes the order of the exercises important. The exercises should be performed in rapid succession, allowing 30 seconds for each with 10 second rest intervals.

To see the findings click here

The 7-Minute Workout Steps -

1. Jumping jacks

2. Wall sit

3. Push-up

4. Abdominal crunch Core

5. Step-up onto chair

6. Squat

7. Triceps dip on chair

8. Plank

9. High knees/running in place

10. Lunge

11. Push-up and rotation

12. Side plank

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What is the Master Cleanse

- - Weight

The Master Cleanse is a 10-day fast that is used for detox and weight loss purposes. It has also been called the Master Cleanser Diet after the original book that described it, the Lemonade Diet, the Maple Syrup Diet, and the Cayenne Pepper Diet after some of the ingredients used, and the Beyoncé Diet after its most famous fan.

Although the Master Cleanse is often referred to as a fast, it’s not really a complete fast, in that up to 1,300 calories are consumed each day in the form of sugars from the ingredients in the beverage that Master Cleansers prepare and drink.


More about Detoxing

Most people today, deep down, are interested in the Master Cleanse primarily for its get-skinny-quick aspect, although they rarely admit it. But there is also a detox component. What about detox?

There’s no evidence that our bodies contain excessive toxins of the sort Burroughs discusses, and there’s no evidence that detox diets flush out anything bad in your body. Many of our organs, including the liver, kidneys, lungs, and the intestines, are very efficient filters that expel toxins. There are toxins that may be trapped in fat cells or the lungs, but this sort of diet does not help with expelling those.

We’ve included some quotes from Stanley Burroughs at the end of this article so you can read for yourself how naive and outdated his medical theories were.

How to Do the Master Cleanse

In a nutshell, the Master Cleanse is this:

  • The diet takes at least 10 days (up to 40 days, the period of time that Jesus fasted after his baptism, as Burroughs points out)
  • The only nourishment that you take is a special lemonade concoction made from the Master Cleanse ingredients: lemon juice, maple syrup, cayenne pepper, and water, six to twelve glasses per day, each glass containing about 110 calories in sugar carbohydrates
  • An herbal laxative tea is drunk at night and a quart of salt water is drunk first thing in the morning, resulting in several liquid bowel movements every day — you need to always be near a toilet when you do this diet, and you need to stock up on toilet paper
  • You come off the diet by transitioning to solid food over a few days, ideally becoming a raw food vegetarian in Stanley Burroughs’ version of the diet

The Master Cleanse Lemonade

The lemonade is prepared by mixing the ingredients in this free recipe:

  • 2 tablespoons freshly squeezed lemon juice. Burroughs recommends organic lemons, fresh, not bottled juice. Limes may be substituted. Lemon zest and pulp may be added, making sure that the lemons are organic and not artificially colored or treated with pesticides.
  • 2 tablespoons of maple syrup. This must be pure maple syrup, not pancake syrup. Burroughs recommends the darker Grade B, which has more color and nutrients than Grade A, which is also acceptable. He goes into aspects of maple syrup production that would be difficult for the average person to investigate, such as whether formaldehyde or plastic tubing is used (not recommended by Burroughs).
  • 1/10 teaspoon cayenne pepper. Burroughs insists that cayenne chili pepper be used, but permits ramping up from a lesser amount if the taste needs getting used to.
  • Water. Burroughs recommends a 10-ounce glass of medium hot water, but also allows cold water to be used. Some have interpreted “10-ounce glass” to mean 8 ounces of actual water. Since Burroughs also allows plain water to be drunk during the fast in addition to the lemonade, this doesn’t seem important.
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About Gluten Free Diets – Benefits and Tips

- - Nutrition

Gluten can be found in several foods which are consumed everyday including rye, oats, wheat, malt and barley. While it has been found to cause mild allergic reactions in some people, it can lead to full-blown Coeliac disease in others. Many people chose to stop consuming gluten and have found it beneficial, ranging from those with ADHD to those with auto-immune disorders.

About Gluten Free Diets - Benefits and Tips

About Gluten Free Diets - Benefits and Tips

Gluten Free Diets

Gluten-free diets have also been shown to be beneficial to those suffering from thyroid disease, cystic fibrosis, multiple sclerosis, anemia, autism, and irritable bowel syndrome. Eliminating gluten from the diet can also be of great benefit to those wishing to lose weight.

By stopping consuming foods which contain gluten from your diet, it is also possible to increase your energy levels, lower bad cholesterol levels and even assist the body`s digestive processes – you find many sports stars opting for this in order to perform better at higher levels.

Benefits of Gluten Free Diets

A gluten free diet is thought to offer the following benefits –

1. Reduce chronic back pain

2. Cure migraines

3. Eliminate bloating

4. Help with speech delay

5. Help with potty-training

6. Can ratchet emotions down

7. Cures all sorts of tummy troubles

8. Help with depression

List of Gluten-Free Food

All fresh fruit, All fresh vegetables, Fresh herbs and spices

Fats and Oils
Vegetable, canola and olive oils, Shortenings, Mayonnaise, Salad dressings

Frozen Foods
Plain frozen fruits and vegetables, Ice creams, sherbets, ices, Gluten-free frozen waffles

Freezer Section
Milk, half-and-half, cream, whipping cream, Aged cheeses, Butter, Margarine, Yogurts, Cottage cheese, Sour cream, Cream cheese, Eggs,Tofu, Jello, Rice pudding, Tapioca pudding, 100% fruit juices

Packages, Cans and Jars
Plain canned fruits and vegetables, Applesauce, Cranberry sauce, Canned beans and lentils, Spaghetti sauces, Canned fish (e.g., tuna, salmon, sardines), Organic packaged soups, Gluten-free pastas, Corn tortillas

Rice cakes, rice crackers, Soy crisps, Popcorn, Cheese puffs, Potato and corn chips, Jello, Candies, Chocolates, Dried fruits

Meats and Fish
All fresh beef and poultry, All fish and shellfish, Hot dogs and luncheon meats (For anything prepackaged or prewrapped, check labels for additives)

Grains and Seeds
Quinoa, Rice, Buckwheat, Chickpeas, Flax, Sunflower seeds, Cornstarch, Potato starch

Vinegars (but not malt vinegar), Mustard, Ketchup, Horseradish, Jams and jellies, Honey, Maple syrup, Relish, pickles, olives

Cream of Rice cereal, Puffed rice, puffed corn, Gluten-free cereals, Gluten-free frozen waffles

Baking Supplies
Sugar, Salt and pepper, Herbs and spices, Evaporated or condensed milk, Corn meal, Tapioca, Baking soda, Baking powder, Gluten-free flours, Baking chocolate, Cocoa

Coffee and Tea (but check the gluten-free status of flavored coffees and teas), Soft drinks, Fruit juice

Nuts and Beans
Dried beans and peas, Plain nuts, Peanut butter, Almond butter, Cashew butter

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10 Tips to Building up to a 10K Race

- - Fitness & Muscle

Many people start off with a 5k, so naturally the next achievement would be to complete a 10k race or for your own benefit. When planning for a 10k, on one hand, running 6.2 miles demands your respect and attention, but on the other, it isn’t so far that you can’t train for it in a short period of time.

10k Running Tips

10k Running Tips

10k Running Tips

Once you have built up your mileage and successfully tackled a 5K race or run, training for a 10K is well within anybodies reach. We’ve compiled 10 tips to think about when building up to a 10k from 5k.

1. Make sure you have a plan

Life is busy, so making sure you find the time and build a plan to run is vital. There is a difference between running for fitness and training for a 10K and it is that every workout has a purpose. With a training plan you can train for it in less time, however, it helps to have a little extra time in case of illness, holiday or any injuries you might face.

2. Stay Consistent

As you make your way through your training program, you need to remember that not every run will be your strongest. Even the world’s fastest elite runners have tough running days. If you’re having a rough day, slow the pace, and get through it. That’s part of the training and part of the package of building your body up to where it needs to be to cope best with these 10k runs. Staying consistent is key to having more better days than bad.

3. Take it Easy

If you want to run farther  and in this case it will be taking the step up from 5k to 10k, then you also need to take it easy during most of your workouts, especially those ones early into the running plan. As you work your way through the 10K training plan, you will be aiming to pushing for longer distance runs as well. The secret is in balancing the plan and your workouts to allow your body time to recover between runs and grow stronger.

4. Build Up and Get Running Faster

In order to run faster, you need to train at a faster pace. Dedicate one workout each week to running short one to two minutes intervals at a hard effort followed by equal easy running for the same amount of time. Keep it simple and repeat the workout for three to four weeks  before you make it harder or add more intervals.

5. Push to Run Longer

Part of taking on the challenge of a 10k is learning how to run longer and increase your stamina to last an extra 5 kilometers. A great way to build endurance is to spend one running workout each week to slowly add a half-kilometer or extra 5-10 minutes to your longest run.

6. Practise before the event

Before an event it is best to plan out and undergo an exact run through of the whole even from eating the day before, sleeping well, running at the time and figuring out your target time.

7. Run in Groups 

Studies have shown than runners and joggers who train in groups show up more consistency and push to go farther than when they run alone. This may not be true for everyone, but running with a group of friends, at a weekly local running store run or with a buddy improves motivation and performance, and provides a solid source of accountability to keep you moving toward your goals.

8. Get Mentally Focused

Training is mostly physical but it also has it’s mental elements.

9. Warm Up Pre-Race and Run

Whether you plan to run your first 10K for fun or at a specific event, it is vital that you undergo a short warm-up before the run as it will help to gradually increase your breathing and circulation, and warm up the muscles.

10. Rest in order to Run Efficiently.

It is vital rest efficiently for race day by cutting your total mileage and intensity down.

Running your first 10K is a great feat and very rewarding. Keep these 10 tips as you build up to running a 10k and all the way to the finish line of your event.

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5 Great Healthy Dinner Options for Weight Loss

- - Nutrition

Here we have five delicious recipes for you to try out when looking to eat healthier at evenings during a weight loss regime or fitness scheme.

Number 1 – Crispy Pork Medallions

Crispy Pork Medallions

Crispy Pork Medallions

Healthy Crispy Pork Ingredients

  • 2 tablespoons Dijon mustard
  • 1 (1-pound) pork tenderloin, trimmed and cut into 8 medallions
  • 1/2 cup panko (Japanese breadcrumbs)
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon minced fresh parsley
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil

How to Prepare Crispy Pork Medallions

  1. 1. Preheat oven to 450°.
  2. 2. Rub mustard evenly over pork medallions. Combine panko, thyme, parsley, salt, and pepper in a large bowl. Dredge pork in panko mixture. Heat a large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add pork; sauté 2 minutes or until golden brown. Turn pork. Place skillet in oven; bake at 450° for 8 minutes or until pork reaches 145°. Let stand 3 minutes.

Number 2 – Tilapia & Summer Vegetable Packets

Tilapia & Summer Vegetable Ingredients

  • 1 cup quartered cherry, or grape tomatoes
  • 1 cup diced summer squash
  • 1 cup thinly sliced red onion
  • 12 green beans, trimmed and cut into 1-inch pieces
  • 1/4 cup pitted and coarsely chopped black olives
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon capers, rinsed
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 pound tilapia fillets, cut into 4 equal portions

How to make Tilapia & Summer Vegetable Packets

  1. Preheat grill to medium. (No grill? See Oven Variation, below.)
  2. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
  3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.
  4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
  5. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates. Oven Variation: Preheat oven to 425°F. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.

Number 3 – Prosciutto Pizza with Tangy White Sauce

Prosciutto Pizza with Tangy White Sauce Ingredients

  • 2/3 cup warm water (100° to 110°)
  • 1 teaspoon active dry yeast
  • 7.75 ounces bread flour, divided (about 1 1/2 cups plus 2 tablespoons)
  • 1 1/2 tablespoons olive oil, divided
  • 1/2 teaspoon salt
  • Cooking spray
  • 3/4 cup 2% reduced-fat milk
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon freshly ground black pepper
  • 1 large egg yolk
  • 1 1/2 tablespoons butter
  • 1 1/2 teaspoons minced fresh garlic
  • 2 teaspoons all-purpose flour
  • 3/4 cup shredded Gruyère cheese
  • 2 ounces thinly sliced prosciutto, torn
  • 1 tablespoon chopped fresh chives

How to make Prosciutto Pizza with Tangy White Sauce

  1. Combine 2/3 cup warm water and yeast in the bowl of a stand mixer fitted with dough hook, and let stand 5 minutes or until bubbles form. Weigh or lightly spoon 6.75 ounces bread flour (about 1 1/2 cups) into dry measuring cups; level with a knife. Sprinkle 6.75 ounces bread flour over yeast mixture. Add 1 tablespoon olive oil and salt. Mix at low speed for 2 minutes or until dough forms a ball. Increase speed to medium, and mix 8 minutes or until smooth and elastic. Place dough in a medium bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place, free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down.
  2. Cover surface of dough with plastic wrap lightly coated with cooking spray. Refrigerate for 24 hours. Remove the dough from refrigerator. Let stand, covered, for 2 hours or until dough comes to room temperature. Punch dough down. Place a piece of parchment paper on a flat work surface, and sprinkle parchment with remaining 2 tablespoons bread flour. Roll dough out to a 13-inch circle. Slide the parchment and dough onto a pizza peel or flat baking sheet. Brush the dough evenly with remaining 1 1/2 teaspoons olive oil. Cover dough lightly with plastic wrap.
  3. Position an oven rack in the lowest setting, and place a pizza stone on rack. Preheat oven to 500°.
  4. Combine milk and next 3 ingredients (through egg yolk) in a medium bowl, stirring with a whisk. Melt butter in a medium saucepan over low heat. Add garlic to pan; cook for 3 minutes or just until butter and garlic begin to brown, stirring frequently. Add 2 teaspoons all-purpose flour to pan, and cook 30 seconds, stirring constantly with a whisk. Stir in milk mixture, and bring to a boil. Cook for 1 minute or until thick, stirring constantly with a whisk. Spread sauce in an even layer over dough, leaving a 1/4-inch border; sprinkle sauce evenly with cheese. Slide parchment and pizza onto preheated pizza stone. Bake at 500° for 18 minutes or until crust is golden. Arrange prosciutto on pizza, and sprinkle with chives. Cut pizza into 12 wedges.

Number 4 – Grilled Sirloin with a Coffee Bean-Peppercorn Crust

Grilled Sirloin with a Coffee Bean-Peppercorn Crust Ingredients

  • 2 small cloves garlic
  • 1/4 teaspoon kosher salt, plus more to taste
  • 2 tablespoons strong freshly brewed coffee
  • 2 tablespoons balsamic vinegar
  • Freshly ground black pepper to taste
  • 2 tablespoons whole coffee beans, (not flavored beans)
  • 2 teaspoons whole black peppercorns
  • 1 1-pound beef sirloin steak (about 1 inch thick), trimmed of fat
  • 1 teaspoon extra-virgin olive oil

How to prepare Grilled Sirloin with a Coffee Bean-Peppercorn Crust

  1. Prepare grill.
  2. Smash and peel 1 of the garlic cloves. Sprinkle with 1/4 teaspoon salt and mash into a paste with a chef’s knife. Transfer to a small bowl and whisk in brewed coffee and vinegar. Season with ground pepper and set the vinaigrette aside.
  3. Place coffee beans and peppercorns on a cutting board; coarsely crush with the bottom of a heavy pan. Mix the crushed coffee beans and peppercorns together and set aside.
  4. Cut the remaining clove of garlic in half and rub the cut side over both sides of the steak. Rub oil over the surface and coat with the coffee-peppercorn mixture, pressing it into the meat.
  5. Salt the steak and grill until it reaches desired doneness, 4 to 5 minutes per side for medium rare.
  6. Transfer the steak to a clean cutting board and let it rest for a few minutes before carving into thin slices across the grain. Fan the meat on plates and drizzle with the reserved vinaigrette. Makes 4 servings.

Number 5 – Baked Fish Asian Style Recipe

Baked Fish Asian Style Recipe Ingredients

  • 2 firm thick white fish fillets (we used barramundi)
  • 1 large pkt fresh spinach (500g)
  • A Sliver of butter
  • ¼  cup water
  • ½ pkt rice noodles


  • 1 tsp. ginger /  garlic / fish sauce / brown sugar / sesame oil
  • 2 tsp. mirin
  • ½ tsp. chilli paste

How to make Baked Fish Asian Style

  1. Preheat oven 180C (350F)
  2. Line a baking tray or dish with baking paper.  Place fish fillets on the paper.
  3. Mix marinade ingredients in a small bowl.  With a pastry brush coat half the top of the fish with the sauce and sprinkle with sesame seeds.  Place in oven and cook for 15 mins then take out of oven and drizzle or baste the remaining sauce over the fish and cook a further 10 mins.  Check, the thickness of the fish will determine cooking time.
  4. Meanwhile boil kettle and soak the noodles in a bowl with the boiling water and drain.
  5. Next heat a large non-stick frypan and place the spinach in the pan, with the water and garlic, stir and this will wilt down to nearly nothing.  Season with salt and pepper and the last minute add a sliver of butter, turn off heat.
  6. Plate your noodles on each plate, then divide spinach on top of noodles then the fish.
  7. Serve immediately.
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Staying Hydrated during the Summer Months

Staying Hydrated While Exercising

Summer and those sunny days is the perfect time to go outside and exercise. It’s one of the worlds favorite times of year because there are so many outdoor activities to choose from.

The only problem is the heat, but the summer heat can be tackled is done carefully whilst trying to exercise.

Here are our top 8 tips to staying hydrated during those warm days whilst exercising.

1. Make sure you take or have enough water. It would amaze you how many people fail to prepare for a run or an outing into the hot sun. The general rule of thumb is to consume 30 ounces of water per hour. You can use a hydration pack, carry a water bottle or a new water belt – whatever you prefer, so long as you carry water throughout the heated run or activity.

2. Electrolytes. Sweating a lot throughout exercise burns off your electrolytes. Get too low on sodium and potassium and you’re headed for some cramp throughout the legs and body. You’ll also feel horrible the rest of the day, with headaches being one of and the main frequent symptom. If you’re undergoing an exercise longer than an hour under the sun, use a good-quality sports drink. Powerade for example is a green electrolyte drink.

3. Get started early. Leaving at lunch time for a 10-mile run is not the smartest while the sun is out in force. Alternatively, if you get started at 6 a.m., you can get done before the temperatures get really warm and the sun out full.

4. Hydrate days before. Staying hydrated is a never-ending task. What you drink prior to and the previous day of an event can be important – alcohol for example the previous evening.

5. Recover and rest. Replace your electrolytes and calories. After a hot-weather run, a cold glass of an energy drink really helps replace all the salt you sweated out. Chase that by more water and maybe even a sugary beverage to replace your calories.

6. Freeze your water bottles. The night before your exercise, pop your bottles in the freezer. It will help them stay cold at least a bit longer – prepare as much as you can with your equipment.

7. Bring a snack. This is essential if you’re spending an extended period outdoor – an energy bar or some sugary sweets can be great to chew on whilst exercising.

8. Wear sunscreen. It definitely helps you feel cooler, it will also save your from getting fried to a crisp in the intense sunlight whilst exercising most likely in some revealing clothes.

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Top 10 Foods to avoid when trying to Lose Weight

- - Weight

We are all looking to get fitter and burn weight/fat quicker – but most people fail when exercising or looking to get healthier by exercising more but still consuming the same bad foods. What you need to do is cut the following foods as well as exercising the same amount or more. Cutting bad foods is the way to getting fitter and losing weight, not exercising more or excessively.

1 . French Fries or Chips

French fries or chips are fattening, it is plain and simple. If you are looking to gain weight then the route to go down is to eat French fries. The reason for this being number 1 is that this is definitely one food you’ll want to avoid especially if you’re trying to lose weight.

2 . Potato Chips or Crisps

One of your favorite foods may be potato chips / crisps and these are a big no, as they are cooked in hydrogenated oils. This type of oil is called a trans fat. Trans fat is known to increase cholesterol, contribute to heart disease and increase weight – going the opposite way from your end goal. You can however find alternative such as baked and low fat chips for you to make a better choice. You must still need to be aware of the calorie count for any chips.crisps – high calories still contribute to belly fat.

3 . Soda’s or Soft Drinks

Soda, Fizzy Drinks and Soft Drinks are not only unhealthy for you, it increases fat mainly around the belly region. Soda has empty calories that will add excess weight. These kind of drinks will also provide large amounts of sugars which are not good for your weight loss efforts.

4 . Mayonnaise

Mayonnaise is not good for you – for example, a tiny 10 gram portion has a scary amount of 61 calories. Simply adding an ounce or 28 grams of mayo to your sandwich, salad or french fries will cost you a 180 calories a pop. This is a crazy amount of condiment which is not worth it whilst trying to lose weight as added to the french fries could set you off 1000 calories a portion.

5 . White Bread

White bread is a high glycemic food. If you add a small spread of butter to it and now you’ve made it worse by making it high in calories too. If given the option, choose whole wheat over white and use a seasoned olive oil butter instead. You’ll make your heart and your waistline happier.

6 . Cheese

The problem with cheese and similar dairy products is that it doesn’t take much to go overboard. One ounce, which is the recommended serving size, is only the size of your thumb and most people consume way more than that in one sitting. You’re much better off buying and eating individually wrapped low fat cheese portions or sticks if you’re trying to lose weight.

7 . Chocolate

Milk chocolate contains 500 calories for every 100 grams you chose to eat – 500 calories can be consumed in one small chocolate bar, is it worth it? If you visit a supermarket, the average bar of chocolate has more than 250 calories.

8 . Fast Food

Fast food is the worse type of food to eat when you’re trying to lose fat. Those burgers, large drinks and fries have large amounts of calories, fat and carbohydrates. Most fast food is cooked in fatty oils and this type of oil contributes to obesity, a leading cause of health problems.

9 . Fried Food or Oil

Deep fried foods are nutritionally bad for anyone and will not help in losing weight. These are a must avoid at all costs. Fried food will only be a havoc with your weight loss diet and exercise efforts. Stay away from the common fried foods that you have come to take for granted and munch on like chicken nuggets, fried chicken wings, french fries, fish and chips, sausages and bacons, fried rice.

10 . Pasta

Pasta is great when it comes to energy and loading for a big run like a marathon for example, but because most of them are simple carbs they get processed by your body rather quickly, sending your blood sugar on that roller coaster ride that all dieters dread. It must be made aware that you don’t have to avoid pasta completely, just limit it to the whole wheat varieties so you get all the nutrients with none of the sugar spikes.

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Living Room Circuit Training

- - Fitness & Muscle

Circuit Training in your Living Room

Many people who attend a gym go through a process of circuits or repetitions. This is known at circuit training and it the most beneficial way of getting a return from your workout efforts. Circuit training is an effective workout method because it can combine weight training, full-body exercises, bodyweight exercises, and cardio all into one shorter workout that sheds body fat, blasts calories, and makes stiff and sore but better in the long run.

A quick few benefits of circuit training include:

1- A whole body workout, since the exercises require you to use all your muscles.

2- A wide variety of exercises to keep things interesting.

3- It’s an easy way of working out if you want cardiovascular benefits combined with muscle strength and endurance.

4- It helps to tone and define your body.

Circuit Training

Circuit Training


Living Room Circuit Training Example

  • 20 minute walking lunges whilst holding dumbbells
  • 20 minute plie squats with triceps extensions
  • 30 seconds leg side raise with opposite arm side raise-using dumbbells
  • 20 minute burpees
  • 20 minute jump rope
  • 30 second plank hold
  • 30 second plank with leg taps

Repeat the circuit 3 times with short interval’s for rest in between.

Circuit Training Exercises

A few other drills you can incorporate into a circuit training workout could be –

  • For the Upper-body –
    • Press ups, Bench dips, Pull ups, Medicine ball chest pass, Bench lift, Inclined press up
  • For your Core & trunk –
    • Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back extension chest raise
  • For the Lower-body –
    • Squat jumps, Compass jumps, Astride jumps, Step ups, Shuttle runs, Hopping shuttles, Bench squat
  • Total-body workout exercises –
    • Burpees, Treadmills, Squat thrusts, Skipping

Disadvantages of Circuit Training

A few disadvantages of circuit training include -

  • The fact that many exercises require equipment such as gym equipment
  • Space is required to set up the circuit exercises & equipment
  • In general can only be conducted where appropriate facilities/equipment are available
  • Use of additional equipment requires appropriate health and safety monitoring of heart rate and health
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Most Common Running Injuries

- - Health & Injuries

What Are the Most Common Running Injuries

Running is one of the most popular exercise’s and running injuries can affect anyone, from those experienced runners to the beginners whose muscles are not used to running and just learning the ropes.

Being injured can completely shut down your motivation, so what you need to be aware of is how to prevent any injuries that are common when running. Whatever your injury, it’s important to listen to your body. Don’t run if you’re in pain and only start running again when you’ve recovered sufficiently – there is pushing yourself and then there is pushing yourself when your bones and muscles are very sore and achey.

Most Common Running Injuries

Most Common Running Injuries

Most Common Running Injuries

1. Knee Pain

Knee pain is one of the most common, and also called runner’s knee. Runners knee can have many causes, such as swelling under the kneecap. Whilst running, you may develop pain at the front of the knee, around the knee or behind the kneecap and the pain may be dull or it could be sharp and severe.

In order to help the knee pain at home once the run is over, it is recommended that you should apply ice to the knee and continue stretching. You should never put ice directly on your skin – take a bags of frozen peas or other frozen produce and place within a tea towel and then place on the sore area.

Do not run if you have pain in your knee. If you still feel pain after a long period off, see your doctor.

2. Achilles Tendon Pain

The Achilles tendon is the tough tendon at the back of the ankle that links the muscle to the bone. Regular running can cause wear and tear to the tendon over time – and in some cases when over worked can cause this tendon to snap or tear. You may have pain and swelling at the back of the ankle or heel. The pain may be minor but continuous, or it could be sudden and sharp. It may be worse first thing in the morning.

To treat any Achilles pain at home we would also advice applying ice to the area. You can also gently massage the area with your fingers.

A sharp pain around the heel and on the achilles tendon will stop you running altogether. Even if the pain is not severe, it’s a good idea to rest until the pain goes.

3. Shin Splints

Shin pain and splints occurs on the front of the leg, below the knee. Runners are often aware of a dull pain in the shin but carry on running. However, this can cause increasing damage to the area, which can lead to a sudden sharp pain that stops you running altogether. If Shin pain occurs then it is likely to stop you running altogether. Take a break for two to three weeks before beginning again slowly, a doctor might prescribe pain killers due to the severity of the pain if needed.

4. Muscle strains

The most common strains due to running are in the hamstring, thigh muscles and calf muscles. These types of strains often affect new runners, whose muscles are not used to running. The pain of your muscle strain is often sudden and feels as if someone has hit you in the area of your calf or hamstring and can easily be treated at home. You should stop running immediately, apply ice and rest your legs for a day or two.

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