If you’re on a quest to lose weight and shed a little body fat, you probably know that your metabolism has an impact on how successfully you hit your goals.
While it’s not the be-all and end-all when it comes to achieving that dream body composition, knowing how to give your metabolism a boost will come with its fair share of fat-burning benefits.
Rather than lead you down the garden path with fad diets and unhealthy ‘hacks for optimal metabolism’, we're going to give you the balanced, honest, and practical advice you need to succeed.
Here, we’re going to share seven tips that will help you combat a slower metabolism, kickstart your weight loss journey, and improve your overall health.
But, first…
Metabolism is a word that’s mentioned a lot by personal trainers and dieticians—but what is it, exactly?
Every living being has a metabolism. It’s the word that describes the set of chemical reactions in living organisms that convert food into energy.
Put simply, your metabolism is the process by which your body combines the calories in your food and drink with oxygen. In doing so, your body can release the energy it needs throughout the day for all its vital functions.
These functions include breathing, repairing cells, regulating hormone levels, and circulating blood throughout your body.
Everyone’s metabolism is different, depending on a number of factors. But for dieters, it’s important to know that the faster your metabolism ‘runs,’ the faster your body burns calories and fat —and the less you store on your body as excess fat.
So, what’s your BMR? Basically, your basal metabolic rate is the total amount of calories your body uses up in a day to carry out its most essential functions (like breathing, digestion, and keeping your organs ticking over).
So, once you know your basal metabolic rate, you’ll know just how many calories your body is using each day to keep you alive—even if you do nothing but rest all day.
Top tip: Use this free BMR calculator to discover your basal metabolic rate
When you’re looking for ways to increase metabolism, looking for quick fixes and slightly questionable shortcuts can be tempting. But these so-called ‘hacks’ rarely work long-term—not to mention the fact that they’re bad for you.
To boost your metabolism and reach a healthy weight in a way that works, check out these essential tips.
It’s no secret that to improve your weight loss efforts and maintain a healthy metabolism, you need to eat well.
By no means are we saying that you can’t enjoy a cheeky snack or a tasty treat here and there (where’s the fun in that?). But, when you’re looking to improve your metabolism and hit your ideal body weight, your main focus should be a balanced mix of healthy whole foods.
We know that sometimes, there just aren’t enough hours in the day. That’s why we’ve put together a whole library of accessible foodie hints and nutritional advice to help keep you on track on the days when you just don’t stop.
Guess what? Protein should be high on your agenda if you’re looking to increase the speed of your metabolism.
Why? Well, out of all three major food groups, it causes the largest rise in your resting metabolic rate— as much as 15 to 30% after eating it (no, that’s not a typo).
All food causes some rise in your metabolism after you eat it. But carbs only raise it by 5 to 10%, and fats as little as 0 to 3%.
Armed with this information, it doesn’t take a scientist to see which type of food is going to cause more weight gain—and which one’s going to result in boosting metabolism the most.
So, aim to get around 1.2 grams of protein per kg of your current body weight, and you’ll give your metabolism a good old boost. Yay to a high-protein diet!
All exercise is good (more on that in a moment). But for big results, something a little more intense aerobic exercise can help—and it doesn’t get much more intense than HIIT.
Be sure to incorporate more high-intensity interval training (HIIT) into your workout routines. Science has proven that HIIT burns twice the calories per minute than a standard cardio workout.
Yes, it’s intense, it’s hot, and it’s very sweaty—but it gets the job done, and if you can handle the pace—it will make you feel great.
Let’s dial it down a notch. Strength training and HIIT workouts are great—but to improve your metabolic health and put a little extra spring in your step—any form of regular movement will help.
Research suggests that regular exercise of any form can actually give your metabolism a boost. Weaving more movement into your days will also give you more energy and help to improve your mental health.
So, if HIIT training, hauling weights or working up a sweat on the treadmill isn’t really your thing, aim to move a little bit more each day (a daily walk, getting off the bus earlier or taking the stairs more will all help) and find a low-intensity physical activity that works for, well…you.
Movement is magic when it comes to improving your metabolic health and feeling good about yourself—so go for it! We’re with you every step of the way.
Read: Sneaky ways to burn calories throughout your day
When it comes to weight management and giving a slow metabolism a little kickstart, sleep counts.
Yes, there’s evidence to suggest that sleep can affect metabolism. By getting between seven and eight hours of decent quality sleep each night, you can give yourself the best possible chance of combating a slower metabolism.
Oh, and most importantly, you’ll be better rested and able to bounce through your days with the excess energy you need to get things done, feel good, and keep hitting those weight loss goals.
Drink more water and burn more calories? Yes, there’s something in that theory.
Water is essential for your body to function at its best—and one reason why is because it supports metabolism.
Hydrogen from water is used in many metabolic processes which allow you to break down fat into usable energy.
So, being even slightly dehydrated can prevent you from losing weight (even if you’re doing everything else right).
In fact, many research studies have shown that drinking water is associated with weight loss, but nearly half of people aren’t consuming enough.
Not only are they missing out on clearer skin and more energy, but it’s probably causing them to hang onto unwanted weight, too. Get into the habit of drinking a big glass of water first thing in the morning and then with meals throughout the day.
This will ensure that your body is hydrated enough to metabolise fat into energy and allow you to lose weight.
As a general rule of thumb, you should aim to drink around 12 to 15 standard glasses of water each day to stay healthy and maintain a good metabolic rate.
Since muscle is more metabolically active, increasing your muscle mass will give you the power to burn more calories, even at rest.
So, weaving strength exercises into your weekly routine will help you to increase muscle and use more calories throughout the day (even when you’re not exercising).
This also has the added benefit of making your body look more toned, which of course, can boost your confidence levels too. As we said, you can burn more calories and improve your metabolic rate without strength training—but by adding a little more muscle mass to your body—you can level up your efforts.
Having a slow metabolism can make it a little easier to shed the pounds—but as we’ve shown here—you can make positive changes that will get you where you want to be.
In addition to knowing what to do to achieve a higher resting metabolism and prevent unwanted weight gain, cutting through the bull will also help you on your journey.
So, without further ado, here are some unhelpful metabolic myths...busted.
When it comes to avoiding unwanted weight gain and living well, a balanced approach is always best. But, there are tried and tested supplements out there that can help you on your journey.
Now we may be biassed, but we believe that the best metabolism booster is PhenQ. Sure you knew we were going to say that, but before you dismiss it—hear us out.
No metabolism-boosting supplement you take should put your health at risk, and PhenQ certainly doesn’t do that.
Filled with completely natural ingredients and causing absolutely no nasty side effects, PhenQ is a much safer metabolism-boosting supplement (when used alongside a healthy diet and balanced lifestyle, of course).
Containing many of the most well-known natural metabolism boosters available, including Capsimax powder, Chromium Picolinate and Caffeine, PhenQ takes the guesswork out of supplementation.
When it comes down to sex and weight loss, men always tend to have an easier time than women. This is mainly down to the fact that women are designed to carry more excess body fat than men, so their bodies resist weight loss to a greater degree.
Although women may see slower results than men, the advice remains the same—stick to the principles above, and you will boost your metabolism, lose weight more easily, and maintain that weight loss, too. You can do it.
Armed with the steps above, hopefully now you truly understand how to increase the speed of your metabolism for good.
Just be kind to yourself, be patient, stop crash dieting, and you’ll reach your weight loss goals with confidence. And remember, today is the first day of the rest of your life—spend it wisely.
For more insider advice on how to approach your journey with positivity and reach your goals with confidence, read our guide on how to manifest weight loss.
]]>This is a man’s world—or is it?
The professional sporting world would certainly suggest so.
You probably know that women are underrepresented in professional sports compared to men. But did you know that only 16.4% of professional athletes are female, while a huge 83.6% are male?
And that’s not all, a report by the Women's Sports Foundation discovered that women's sports receive only 4% of total sports media coverage, and only 0.4% of total sports media coverage is dedicated to women's sports alone.
This disparity in media coverage means a gender gap in sports sponsorship and endorsements, limiting opportunities for women to earn a living through sports—rendering them professionally penalised just for being female.
There’s no doubt.
The gender disparity in professional sports participation is clear. But this isn’t just where the disparity lies. Think wage gaps, lack of representation in positions of leadership, gender-based violence, access to education, human rights and more.
It’s 2024, yet gender equality globally remains one of the world’s greatest human rights challenges.
But this is where International Women’s Day comes in.
Amid these challenges, a powerful movement is emerging. From encouraging more young girls to play sports to speaking out against sexist reporting, women all over the world are working together to change things in sport. And we’re here for it.
Here, we’re going to talk about International Women’s Day. what it means, its mission and why it is important.
We’re going to celebrate and commemorate the strong and fearless women that have changed the world and been part of making IWD the movement that it is.
Because after all, IWD isn't just about women’s rights. It’s about human rights.
International Women's Day (IWD) is a global day of activism and celebration that takes place annually on March 8th. It’s not specific to any country, group, or organisation.
IWD encourages individuals, organisations, and groups worldwide to take action to advance women's inclusion and accelerate progress in gender equality.
This is made possible in various ways like promoting women's economic empowerment, supporting their leadership and talents, ensuring access to quality education, addressing health disparities, and elevating their participation and achievements in areas like sports, arts, and STEM.
“It's a day of collective global activism and celebration that belongs to all those committed to forging women's equality. “ IWD
Participation in IWD is open to everyone, and all activities that contribute to the advancement of women and girls are valid.
By sharing #InspireInclusion images and statements on social media and engaging in activities relevant to their own context, individuals and groups are leading efforts to forge positive change for women and girls.
From its very beginning, IWD has been a catalyst for change, transcending geographical boundaries and bringing together individuals and communities in a shared mission to advance gender equality.
International Women's Day (IWD) has a really rich and impactful history that spans over a century.
It originated as National Women's Day on February 28, 1909, and later evolved into an international observance celebrated on March 8.
The first International Women's Day was marked in 1911, advocating for women's rights—including suffrage and better working conditions.
Since then, IWD has become a global platform to champion gender equality, celebrate women's achievements, and highlight the ongoing struggle for women's empowerment.
Throughout its history, IWD has been fueled by the tireless efforts and bravery of countless women (and men) who refuse to accept inequality.
World-renowned feminist, journalist, and activist, Gloria Steinem, captured the essence of this movement when she said:
"The story of women's struggle for equality belongs to no single feminist nor any one organisation but to the collective efforts of all who care about human rights."
Because it's not just a “women project”, it’s a “human project”.
This specific date was chosen to commemorate a series of protests and strikes organised by women garment workers in New York City in 1908, who were fighting for better working conditions and voting rights.
The mission of IWD is to celebrate the social, economic, cultural, and political achievements of women while advocating for the acceleration of women's equality.
The theme for International Women's Day 2024 is 'Inspire Inclusion'.
Why?
Well, because this theme emphasises the importance of understanding, valuing, and seeking out the inclusion of women and girls.
It calls for embracing their diversity in terms of race, age, ability, faith, body image, and identity. Inspiring inclusion means actively involving women in all fields, providing equal opportunities, and gender equality.
If you’re interested to read more about the theme, you can right here on the official International Women’s Day website.
Here are some lesser-known facts about gender inequality, spanning recognition and awards, the entertainment industry, workforce opportunities, poverty, and education.
In the current economic system, persistent gender inequality undermines women's rights by perpetuating disparities in wages, access to opportunities, and representation in decision-making roles, hindering progress towards true gender equality.
But brilliant minds have come up with solutions to practically suggest gender equality measures to accelerate progress for women across the world.
In terms of sport specifically, there are more nuanced ways to promote gender equality and diversity.
IWD encourages the promotion of gender equality and diversity within the realm of sports and here’s what they believe in:
IWD initiatives in the sport industry aim to challenge gender stereotypes and promote inclusivity. Efforts are made to dismantle barriers and biases that limit women's participation and recognition in sports.
IWD activities center around advocating for equal financial rewards and recognition for female athletes. This aims to bridge the pay gap and provide recognition opportunities for women in sports.
IWD serves as a platform to address abuse scandals and work towards creating safe sporting environments. Issues like harassment, gender-based violence and discrimination in sports are addressed.
Instead of accepting the status quo, these five influential women have paved the way for a more inclusive and equal sporting world.
They have told generations to come that you can compete at elite level and represent women all over the world to create a future where sports truly knows no boundaries. And not because they won a medal. They won the right to compete.
Here are the five game-changing females you should know about.
“For women in Saudi Arabia, I think this can really spark something to get more involved in sports.” – Sarah Attar
An American-born track and field athlete, Sarah Attar became one of the first women ever to represent Saudi Arabia at the Olympics.
Attar has been fiercely inspiring to other women in the strongly-conservative Saudi Arabia, where women still can’t travel, drive or open a bank account.
Attar grew up in America and spent little time in Saudi Arabia. When she did visit the Arab state, she would dress up as a man to go out running, always accompanied by her father. In recent years, several women’s gyms have opened in Saudi Arabia, but women’s fitness is still a foreign concept for much of the country.
Although she finished last in the women’s 800m in the 2012 Olympics, Attar insists that her finishing time wasn’t the point.
Under growing International pressure, 2012 marked the first year Saudi Arabia entered female athletes in the Olympics—and Attar was happy to have the chance to inspire other women.
“There were so many of them who tell me this is not possible. And today, I proved it possible.” – Ester Ledecká
Ester Ledecká is a Czech snowboarder and alpine skier. Dubbed the snow queen of the 2018 Winter Olympics, Ledecká became the first woman ever to win two gold medals at the same Winter Olympics. She’s also the first person to win gold in both snowboarding and skiing.
Growing up in Prague, Ledecká knew from the age of five that she wanted to be an Olympic champion. She spent a lot of her time in the mountains in her formative years, ditching her figure skating lessons to go skiing and snowboarding with her brother.
Despite being constantly told to focus on one sport, to throw her heart and soul into snowboarding, Ledecká never listened. She knew she could do both.
Even her coach had doubts about her pursuing two sports. After many arguments trying to convince her to focus on snowboarding, he finally gave in.
He could see Ledecká’s incredible passion for the two sports, and he didn’t want to change that. Describing Ledecká after her win, he said: “I firmly believe she’s one of the greatest living athletes.”
“What sport does is give you those experiences… those real-life lessons that make you bulletproof.” – Eniola Aluko
Nigerian-born Eniola Aluko isn’t just a fantastic footballer. She’s also a qualified lawyer, and spent about nine hours a day studying for her degree before spending another few hours training on the pitch.
After moving to England with her family when she was a child, Aluko would spend her afternoons playing football with local boys. She quickly realised she was better than them, and went on to play for the England under-17s team. She’s since remained loyal to the England team, competing in several World Cups and the 2012 London Olympics.
She was also signed to Chelsea Ladies in 2012. Back then, being a professional women’s footballer wasn’t an option in Britain.
It wasn’t until 2014 that Aluko was able to give up law and play football full-time. Whilst she’s happy with this step forward for women, Aluko knows there’s still a long way to go for women’s football.
Recently, Aluko’s found herself at the centre of the FA racism row, after she spoke out against bullying and discrimination from sacked England women’s boss Mark Sampson. Despite pressure from teammates, along with a call for her pay to be withheld unless she said that the FA was not ‘institutionally racist’, Aluko stood her ground.
She’s also been a vocal advocate of equal pay for women footballers, citing the pay gap for female soccer players in America as “embarrassing”.
With her background in law and passion for the sport, Aluko is ready to help other women launch their football careers. Legend.
“Representation matters. We’re showing people that anyone can do anything.”– Akuoma Omeoga
Each of these women is an inspiration in their own right, but as a team, they’ve made history. In the 2018 Winter Olympics, Seun Adigun, Ngozi Onwumere and Akuoma Omeoga became the first bobsled team to represent an African country.
The three women all grew up in the US with their Nigerian parents. Adigun fell in love with the Olympics, competing as a track and field star before joining the US bobsled team.
About a year after joining the team, Adigun realised that Africa had never been represented in bobsled at the Winter Olympics. That’s when she enlisted Onwumere and Omeoga to help her.
With Adigun as the captain, the three women became a team, and have since been hailed as an inspiration by other Nigerian women.
Although they didn’t win a medal this year, they’re ecstatic to have had the opportunity to shine a light on Nigeria.
“Believe in yourself and all that you are. Know that there is something inside you greater than any obstacle.” – Simone Biles
World-renowned American gymnast, Simone Biles has faced numerous challenges and struggles, including being a survivor of sexual abuse by former team doctor for USA Gymnastics, Larry Nassar.
Despite this traumatising experience, Biles has shown incredible strength and resilience in overcoming the abuse. She has sought therapy, spoken openly about her experience, and used her platform to advocate for other survivors of abuse.
She has also gone on to become the most decorated gymnast in World Championship history and has won multiple Olympic gold medals. She is considered an icon not only for her incredible skills and athleticism but also for her resilience, mental toughness, and ability to overcome obstacles.
She has been a powerful advocate for mental health and has inspired countless individuals around the world.
So there you have just some of the inspirational women changing the world of sport. It isn’t by any means an exhaustive list (it’s the mere tip of the sporting iceberg)—and the change doesn’t stop here.
At Phenq we’re all about empowering women to be their best selves. Whether that means stronger, happier or feeling good a size down.
Join us on our mission to celebrate women all over the world as they shatter glass ceilings, embrace self-love and take on the world, one step at a time.
But IWM isn’t just about female athletes. It’s about everyday women. Mums, sisters, nieces, friends, young women and seniors. Every woman and every girl.
Women… this is our time to THRIVE
International Women’s Day is on 8 March 2024.
Share your #InspireInclusion images and statements on social media this week.
]]>Are you looking for a way to exercise that suits your busy lifestyle? Are high-intensity workouts too exhausting for you?
Well, low-intensity workouts may just be what you’re looking for.
If you want to start your regular exercise journey, but going to the gym or doing high-intensity exercises doesn’t fit your lifestyle—there are still options for you.
Low-intensity exercises are the perfect solution if you have a busy life and need an easier way to fit working out into your schedule.
Here, we will delve into the benefits of low-intensity exercise, workout ideas and whether low-intensity training is enough to lose weight.
Ready? Let’s go.
A low-intensity workout is a form of physical activity which is performed at a relatively gentle pace, with minimal strain on the body.
These workouts are typically characterised by exercises that keep your heart rate at a moderate level and don't require maximal effort.
Low-intensity workouts are suitable for beginners, those recovering from injury or illness, or people looking to add lighter activity to their fitness routine.
Any exercise that keeps your heart rate at a steady pace of about 50% of its maximum ability and lasts for an extended period (at least 30 minutes) constitutes a low-intensity workout.
Low-intensity cardio training offers several body-boosting benefits that contribute to overall health and wellbeing.
While the exercises have many physical benefits, they also have a powerful effect on your mental health, making them so valuable for feeling good and boosting your self-esteem.
Here are some of the key advantages of low-intensity cardio training…
Related: 10 Ways to lose weight without exercise
Do you like the sound of low-intensity exercise but don’t quite know where to start? Here’s a list of low-intensity workout ideas to make you feel great.
WalkingHigh-intensity exercise and low-intensity exercise differ in certain key areas, including their effects on the body, intensity levels, and what they can do for you.
Let’s take a look.
High-intensity exercise involves performing physical activities at a vigorous level where your heart rate is elevated to a significant extent. This typically means exercising at 70 to 85% or more of your maximum heart rate.
Low-intensity exercise involves performing physical activities at a more relaxed pace, where your heart rate remains lower, typically between 50 to 65% of your maximum heart rate.
High-intensity exercise sessions are typically shorter in duration due to the higher intensity level. They often last between 10 to 30 minutes.
Low-intensity exercise sessions can be longer in duration since they are less taxing on the body. They can last anywhere from 30 minutes to several hours, depending on the activity.
High-intensity exercise primarily relies on anaerobic energy systems. These systems provide rapid bursts of energy but are not sustainable for prolonged periods.
Low-intensity exercise predominantly utilises aerobic energy systems. These systems can sustain energy production over longer durations by utilising oxygen to break down carbohydrates and fats.
High-intensity exercise can lead to greater cardiovascular improvements, increased calorie burn both during and after exercise (due to the afterburn effect or excess post-exercise oxygen consumption), and improved anaerobic fitness, including power and speed.
Low-intensity exercise is beneficial for improving cardiovascular health, promoting fat oxidation (utilising fat as a fuel source), enhancing endurance, reducing stress, and aiding in recovery from high-intensity workouts.
High-intensity exercise carries a higher risk of injury due to the increased stress placed on the body, especially if proper form and technique are not maintained.
Low-intensity exercise poses a lower risk of injury since the movements are typically gentler and less demanding on the muscles and joints.
Low-intensity exercise can contribute to weight loss in a number of ways. Here’s how.
Bigger calorie burn: While low-intensity exercise may not burn as many calories during the activity itself, it can still contribute to overall caloric expenditure.
Improved fat burn: Low-intensity uses fat as a fuel source. So, by getting stuck into low-intensity workouts, you can boost your body's ability to burn stored fat for energy, promoting fat loss over time.
Better metabolism: Regular low-intensity exercise can help boost your metabolism, albeit to a lesser extent than high-intensity exercise. As you become more active, your body may increase its metabolic rate, leading to more efficient calorie burning even at rest.
Appetite regulation: Low-intensity exercise can help regulate appetite hormones, which may reduce cravings and overeating.
Maintenance of lean muscle mass: While low-intensity exercise may not build muscle mass as effectively as resistance training or high-intensity interval training (HIIT), it can still help preserve existing muscle mass. This is important for maintaining a healthy metabolic rate and preventing the loss of muscle tissue, which can occur during weight loss.
Reminder: When performed consistently over time, even moderate activities like walking or gentle cycling can add up to a significant calorie deficit, especially when combined with a healthy diet. You’ve got this.
In summary, low-intensity workouts may be ‘better’ suited for you depending on various factors, including your fitness goals, current fitness level, health status, and personal preferences.
A low-intensity workout can offer several benefits that may make them more suitable for certain individuals or situations.
If you’re a beginner, an older adult, have mobility issues, or recovering from injury, this may be a good way to train your body.
If you need a less physically demanding exercise, which is sustainable and easier to be consistent to maintain an active lifestyle, try a low-intensity workout.
The slower pace and lower impact nature of these workouts minimise the risk of injury and can serve as active recovery sessions on days when you're not engaging in more intense exercise.
The relaxation techniques and mindfulness practices present in low-intensity workouts make them the go-to choice for so many of us. Some exercises can really help reduce stress, improve mood, and promote mental wellbeing—which will help you reach your weight loss goals with more confidence.
If this sounds like what you’re after, you should give it a go. Here’s to your low-intensity training journey. You’ve got this.
Building muscle primarily requires challenging the muscles through resistance training, which typically involves lifting weights or using resistance bands at a moderate to high intensity.
Low-intensity workouts, while beneficial for other aspects of fitness such as cardiovascular health, flexibility, and stress reduction, are generally not as effective for building muscle mass.
Squats can be adjusted to be either low or high intensity depending on the weight lifted, the number of repetitions, and the speed at which they're performed.
Bodyweight Squats (low intensity): Performing squats without added weight is generally considered a low-intensity exercise.
These types of squats can still be beneficial for improving lower body strength, mobility, and endurance, especially for beginners or those with limited fitness experience. These movements are low-impact, and you can perform them at a controlled pace.
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Are you suffering from the effects of bad posture? You’re in the right place.
Slouching is just the tip of the iceberg when it comes to the impact that poor posture can have on our bodies. And if you're experiencing discomfort or have your own mobility and posture concerns, we’re here to help.
Did you know? Focusing on good mobility and maintaining proper posture not only helps your overall well-being but also plays a crucial role in achieving a pain-free body and preventing injuries.
Whether you're an athlete striving for peak performance or simply aiming to move effortlessly in your daily activities, a targeted mobility training and exercise program can make a real big difference.
Here, you’re going to discover effective and natural approaches to unlock better mobility and posture.
Keep reading to learn a range of mobility and flexibility exercises that can improve muscle strength, balance, joint health, body weight, and more— starting today.
Ready? Let’s go. Because positive change can start right now.
As any physical therapist or personal trainer will tell you, maintaining good posture is massively important for your health and well-being.
But do you know why?
Let’s take a look at the many ways why posture is important now. And it’s an eye-opening read.
Proper posture plays a vital role in musculoskeletal health by helping balanced muscle use and joint alignment.
When we maintain good posture, we distribute the body's weight evenly and minimise excessive strain on certain muscles and joints.
This helps to reduce the risk of musculoskeletal disorders such as back pain, neck pain, and joint problems.
It’s also true that good posture supports the natural curves of the spine, which act as shock absorbers and ensure optimal spine alignment.
Good posture allows the muscles and ligaments to work efficiently, providing stability and flexibility to the skeletal system.
When you walk with good posture—shoulders back, head held high, and spine aligned—your body weight is distributed evenly across your musculoskeletal system.
The result? It minimises the strain on specific muscles and joints, reducing the risk of pains and problems that can arise from uneven weight distribution or poor alignment.
It’s not a well-known fact, but posture also has a really big impact on our breathing (yes, you heard that right).
When we have good posture, the muscles surrounding the diaphragm and ribcage can fully expand and contract, allowing for efficient lung function.
On the other hand, poor posture can actually restrict our ability to take deep breaths.
This means we can’t take in as much oxygen, and we may breathe shallowly as a result.
When the spine and ribcage are correctly aligned, the lungs are able to fully inflate and deflate.
Being able to breathe fully means more oxygen being transported to the body’s tissues and organs so they can work at optimum levels.
Maintaining good posture is essential for good organ function.
When we slouch or hunch, our internal organs can become compressed, and they don’t work at their full capacity.
Good posture allows the organs, like the lungs, heart, and digestive system, to have sufficient space to function properly.
When the spine and pelvis are in alignment, this good posture helps with the alignment and tension in the ligaments and muscles supporting the organs.
The result is better organ function, smoother digestion and good blood circulation.
Poor posture can have adverse effects on bone health, particularly the spine and hips.
It can lead to decreased bone density in these areas, increasing the risk of osteoporosis and fractures.
It’s also true that poor posture can make way for the development of spinal deformities like kyphosis or scoliosis.
Posture plays a key role in joint health too—especially in weight-bearing joints like the knees, hips, and ankles.
Poor posture can lead to improper joint alignment, increased stress on the joints, and accelerated wear and tear of the cartilage. Over time, this might lead to joint pain and arthritis.
When we maintain good posture, our body weight is distributed evenly across the joints. As a result, you can reduce the risk of joint injuries and joint degeneration.
While we put in a lot of other efforts about our appearance, our posture is often overlooked.
But why? It has a big impact on how we look at ourselves (and others) and how we feel.
Think about when you look in the mirror. Posture influences your body alignment and muscle tone.
When we stand with good posture, our natural curves and proportions are accentuated, making us appear leaner, taller, and more confident.
Holding proper posture can also help in preventing the development of a hunched back or other postural deformities that can affect how we look at ourselves and others.
When we stand with poor posture, such as hunching or slouching, we appear wider, shorter and, in turn, less confident.
It can even contribute to the development of conditions like a hunched back or "dowager's hump," which can significantly impact our appearance in extreme circumstances.
Read: Self-love & weight loss: how to love your body and still lose weight
This is a big one!
Posture is important for so many reasons, but no more so than the hips.
Hip mobility and posture are closely linked as the flexibility and range of motion in the hips directly affect our ability to maintain good posture.
It’s particularly important to read about if you work at a desk all day or have a sedentary lifestyle.
Let’s explore how hip mobility impacts posture.
The hip flexor muscles, including the iliopsoas, rectus femoris, and tensor fasciae latae, play a significant role in hip mobility and posture.
These muscles connect the spine and pelvis to the legs and are responsible for flexing the hip joint.
When the hip flexors become tight and shortened, which is a common issue due to prolonged sitting or sedentary lifestyles, they can pull the pelvis forward and downward.
This ‘anterior pelvic tilt’ alters the alignment of the spine and leads to a slouched or hunched posture.
Tight hip flexors can also lead to a forward head posture, as a compensatory mechanism to maintain balance due to the pelvis tilting forward.
On the other hand, the hip extensor muscles, including the gluteus maximus and hamstrings, are responsible for extending the hip joint.
These muscles work in opposition to the hip flexors and play an important role in maintaining an upright posture.
Weak or tight hip extensor muscles can negatively impact posture by making it difficult to maintain a neutral pelvis and an upright spine.
For example, weak gluteal muscles can result in the pelvis rotating posteriorly (the movement or position of the pelvis where it shifts or tilts backwards), also known as a posterior pelvic tilt.
This can lead to a rounded lower back and a slouched posture.
Having adequate hip mobility and flexibility is absolutely crucial for maintaining good posture.
When the hip joints have a full range of motion, it allows for the best alignment of the pelvis and spine.
The good news is that there are exercises that can target these posture issues, and we’re going to cover them a bit later on.
But first, let’s talk about why we might have bad posture.
There are quite a lot of reasons why we might have bad posture, and the first step is identifying them.
Some of them are habitual and can be corrected, whilst others are more physiological, and you can work with them through the use of targeted exercises and strength training.
RIght now, we’re going to talk about why we might have bad posture and then recommend good mobility exercises that can help reduce the issues.
Let’s cover them below.
The most common issue!
By maintaining a slouched or hunched position for extended periods—like when you work at a desk or using electronic devices, your posture can suffer.
Sitting for long periods, especially with poor ergonomics, can cause muscles to become tight and imbalanced, resulting in slouching and rounded shoulders.
Weak muscles, especially in the core, back, and neck, can lead to poor posture.
When these muscles lack strength and endurance, they are unable to support the spine and maintain proper alignment.
Poor ergonomics, such as using improper seating or workstation setup, can negatively affect your posture.
Slouching, hunching over desks or screens, or sitting in awkward positions can gradually strain muscles and lead to postural deviations.
Habits like slouching, crossing legs unevenly, or carrying heavy bags on one shoulder can gradually alter posture and lead to muscular imbalances.
Over time, these tendencies place excessive stress on certain muscles and weaken others, disrupting the body's natural alignment.
If you have a sedentary job, using a standing desk for long periods of the day will give you more energy, increase productivity, and help you improve your posture in the long term. It’s time to take a stand!
Now that we've identified the significance of good posture and the potential causes of poor posture, we can explore exercises and lifestyle changes that can positively affect poor posture.
Ready to make positive changes?
Strengthening the muscles that support good posture can help maintain alignment and balance. Key areas to focus on include the core, back, and shoulders.
By strengthening these muscle groups and areas, you can counteract muscle imbalances caused by prolonged sitting.
Planks. Strengthening the core muscles (and the entire body) through planks can help improve posture and provide stability for the spine.
This exercise requires proper form to get all the benefits, such as keeping your arms straight, feet shoulder-width apart and equal pressure on your left arm, and right arm.
Rows. Performing rowing exercises with resistance bands or weights can help strengthen the upper back muscles, reducing the likelihood of rounded shoulders.
Neck retractions. Gently retracting the neck while sitting or standing can help correct forward head posture caused by leaning over electronic devices.
It’s also important to know that prolonged sitting and lack of physical activity can lead to weight gain, increased cholesterol levels, and high blood pressure.
All of these factors contribute to a higher risk of cardiovascular disease and issues.
Improving your flexibility helps alleviate muscle imbalances that can result in poor posture.
By stretching and lengthening tight muscles, you’ll achieve much better alignment and a wider range of motion.
Here are a few exercises to help fix the issue…
Chest Stretch. Stretching the muscles in the chest can help counteract the forward rounding of the shoulders. An example is the doorway stretch mentioned earlier.
Hamstring Stretch. Tight hamstrings can contribute to a forward pelvic tilt. Stretch your hamstrings by sitting on the floor with one leg extended and reaching towards your foot with a straight back.
Child's Pose: This yoga pose stretches the lower back, hips, and shoulders, promoting relaxation and improved posture.
Mobility exercises focus on improving joint range of motion and flexibility.
By having a mobility workout, you can help your joints move efficiently, reducing stiffness and promoting proper posture.
Try these..
Thoracic spine rotation. This exercise improves mobility in the upper back, which is crucial for maintaining good posture.
Hip circles. Rotating and circling your hips helps maintain mobility in the hip joints, supporting proper alignment of the pelvis and spine.
Shoulder rolls. Performing shoulder rolls helps maintain the mobility and stability of the shoulder joints, promoting solid posture.
Regular aerobic exercise improves overall fitness, strength, and endurance. Weave moderate-intensity aerobic activity into your day, like brisk walking, jogging, biking, swimming, dancing, and using elliptical machines.
Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise spread out over several days.
When you have better overall fitness, your body is better equipped to support good posture because it is stronger and more energised.
Improved energy levels can also help combat fatigue, which can lead to slouching or poor posture. You’ve got this.
Read: Why exercise is essential to improving your mental health
Have you gained knowledge about mobility and posture from this guide? We hope so.
If you’re interested in even more uplifting, positive, and actionable advice on healthy lifestyle choices, check out the official PhenQ blog.
It covers a wide range of topics, including weight loss, exercise, and self-love and offers helpful tips and expert advice on a whole range of other topics too.
See you there soon.
]]>This Valentine's Day, it's time to reclaim the narrative and redefine what it means to embrace your body while embarking on your weight loss journey.
We totally get it!
We live in a world saturated with social media and unrealistic beauty standards, so it's no wonder many of us struggle to embrace our bodies while wanting to lose weight.
The tension between the two begs the question—does embracing self-love mean you can’t lose weight at the same time?
Here we’re going to challenge this notion and discuss the angle that weight loss can be approached from a place of self-love and empowerment.
Let’s check in with what self-love really means…
Self-love refers to the practice of accepting and valuing yourself unconditionally.
Do you practise this?
It involves treating yourself with kindness, compassion, and respect. It’s also about nurturing your personal growth and wellbeing.
Self-love means taking a deep appreciation of your worth, virtues, and uniqueness with self-care and self-compassion.
Self-love doesn’t mean seeking external validation or seeking approval from others.
It involves developing a positive and nurturing relationship with yourself where you forgive your mistakes and imperfections.
The term also means recognising your own needs, setting boundaries and putting yourself first without feeling bad about it.
Society's fascination with quick fixes and the pursuit of an "ideal" body has often overshadowed the importance of mental and emotional well-being.
Women, in particular, face immense pressure to conform to societal ideals, often perpetuated by influencers, celebrities, and the media.
The message that weight loss and self-love are opposing forces has been ingrained in our culture, leading many to believe that they must choose between accepting their bodies and pursuing a healthier lifestyle.
By addressing the impact of social media, scrutinising the unattainable standards set by celebrities, and defying the notion that self-love and weight loss are opposing forces—we can pave the way for a more compassionate approach to health.
We’re here to say that every individual is unique, and their journey towards a healthier lifestyle may look different from others.
So, leave comparing yourself to others at the door.
The first step in your self-love and weight loss journey is connecting with your “why”.
Your "why" serves as the driving force that not only propels you forward but sustains your commitment.
Exploring and acknowledging your reasons for wanting to lose weight can help you stay focused, motivated, and in sync with your goals.
Let’s take a little look at some things to consider when searching for your “why”.
One of the most common reasons for wanting to lose weight is to improve your health and wellbeing. And by that we mean improving the health of your body and your mind.
Maybe you want to reduce the risk of developing certain health conditions or maybe you want to improve your mental health while boosting your energy levels.
Think about your particular goal—or goals—and go get’ em.
Losing weight can be a transformative journey, and it can lead you on the path to greater self-confidence and improved self-esteem as a result.
Achieving a healthier weight may help you feel more comfortable in your own skin, increase body appreciation, and provide a rewarding sense of empowerment.
By improving your self-image, you can make a positive shift in how you perceive yourself and interact with the world. Double win.
Losing weight also has a great impact on everyday life.
Things like how mobile you are, your stamina and how able you are to interact physically with others. Whether playing with your children, participating in social events, or enjoying hobbies—weight loss can help you fully enjoy and participate in life's experiences.
Now you know what self-love really means you can be clearer as to whether it is this reason why you would like to lose weight.
Is being kind to yourself being honest with yourself?
By taking care of your body and nourishing it with healthy habits, you send a message of love and respect to yourself.
This path allows you to develop a positive and compassionate relationship with your body, valuing its capabilities and honouring its needs.
Does this mean that self-love and weight loss can live in harmony? We think it does.
Weight loss can be a tangible goal you set for yourself, reflecting your drive to accomplish something significant.
Whether it's taking part in a marathon or fitting into a certain dress size, your desire to reach these personal milestones can serve as a powerful motivator to lose weight.
The connection between weight and mental health is well-established.
Excess weight can impact self-esteem, and contribute to feelings of depression or anxiety.
If your weight is negatively affecting your mental health, starting a weight loss journey can provide a pathway to improved emotional balance and a sense of emotional freedom.
Sometimes taking the control back is all you need to realise you had the power all along.
There are plenty of ways to have a really positive relationship with your body that can start today.
Let’s look at the key ones.
Social media platforms often create an environment of comparison, where carefully curated images dictate what the "ideal" body should be.
Instead of measuring your worth against these unattainable standards, focus on self-acceptance and love for your unique body.
Weight loss shouldn’t solely revolve around physical appearance.
Prioritize your mental and emotional wellbeing, recognizing that a healthy lifestyle is not just about how you look but also how you feel.
Consider weight loss as a means to enhance your quality of life.
Try to learn that meaningful change takes time. Be patient with yourself.
Celebrate small victories and learn from setbacks, treating yourself with kindness and understanding.
Move away from the mindset that regular exercise is purely a way to burn calories.
Get involved in physical activities that make you feel alive whether it’s dancing, yoga, hiking or something else.
Do it with friends. Join a club. Get involved and open up a new part of your life where exercise is enjoyable, not just a means to an end.
Read: Our guide on how to fall back in love with exercise to inspire you on your weight loss journey.
Ditch restrictive diets and take a mindful eating approach to food. Listen to your body's hunger and fullness cues, eat nourishing food that makes you feel good, and savour every bite.
Get back in touch with your body's signals.
Some people even ditch the mirror and scales and go solely on clothes fitting as a way to monitor weight loss.
While it seems unconventional, it’s actually a really smart way to flush out old habits and re-orientate yourself with how your body looks and feels as you lose weight.
If you let go of guilt and aim for a balanced and intuitive relationship with food, you can focus on making progress—your way. Eat what makes you feel good and the rest will follow.
Acceptance is crucial in the pursuit of self-love and weight loss.
Recognize that your body's shape and size may evolve throughout your journey— and that's okay.
Embrace and love your body at every stage, celebrating its strength, resilience, and uniqueness.
The ultimate aim? To be the best version of yourself. Who can do it? Only you.
Surround yourself with people who uplift and support your journey. Be it friends, family, colleagues or group members.
Seek out communities and role models that promote body positivity and self-acceptance and inspire you.
Distance yourself from toxic influences that perpetuate unrealistic beauty standards. It’s damaging to your self-image and prevents a balanced view of life and the world.
Top tip: A really great task to do is to make a list of people you respect and admire and take time to ponder whether their physical appearance is something that is important to their success and accomplishments.
And was it?
The beautiful and perhaps intimidating conclusion to all of this is that you hold the key to change.
It’s beautiful really, because you always held the key and maybe just needed to hear it. It may be intimidating (for some) because you are the catalyst for change, no one else. But, it’s empowering.
Don’t be scared. Amazing things happen at points of change.
And with a positive mindset, nothing can stop you.
Of course, it’s easier said than done. But knowing your worth and that you offer something to this world that no one else can is a powerful step forward in self-love, self-image and losing weight. You’ve got this.
Did you enjoy this guide?
If you’re interested in tips, tricks, and advice on healthy and positive living check out the PhenQ blog—we’re with you every step of the way.
]]>Everyone tells you that exercise is brilliant for your body and mind (it is)—but not too many people talk about the barriers that stop you from sticking to a good workout routine.
When you’ve got a million plates to juggle, maintaining a positive mindset and keeping up with your workout commitments can feel like an uphill struggle. And, when exercise starts to feel like a chore (or a bore)—your motivation can dwindle pretty quickly.
But, there are ways you can fall in love with exercise again—and we’re going to tell you all about them right now.
Are you ready to rekindle your old fitness flame? Then read on.
To enjoy exercise, the thought of it shouldn’t make you feel either overwhelmed or like cringing behind the sofa.
More often than not, the reason you can fall out of love with exercise is that it starts to feel like a burden at best and an enemy at worst. Usually, this happens because we set our personal expectations far too high.
So, what’s the solution? Well, it all starts with loving yourself.
What we mean is…rather than setting unrealistic exercise expectations and focusing too hard on the outcome—you should give yourself credit for actually wanting to exercise in the first place.
Love yourself enough to give yourself enough credit for giving any kind of fitness routine or physical activity a try. Oh, and make your exercise goals sustainable with these quick tips…
Oh, and perhaps most importantly of all—don’t compare yourself to others. You are, well, you—and you can progress at your own pace. Remember, love yourself and the rest will follow.
Read: All about why exercise plays an essential part in improving your mental health for added inspiration.
To get that body moving, you’ve actually got to do something that you enjoy.
So, rather than taking part in a muscle-busting military boot camp circuit training class just because someone at work said ‘it’s the best thing for getting fit and burning fat’—try something that makes you tick.
The type of exercise you do will become a powerful motivator for getting into good habits and staying motivated.
Take the time to figure out what’s most likely to get you moving and keep the momentum going. Try a few different activities and see what sticks. Exercise isn’t about winning Olympic gold medals or moving mountains—it’s about getting healthy and feeling good.
Did you know? Walking briskly for one mile in around 15 minutes burns about the same amount of calories as jogging an equal distance in eight-and-a-half minutes. Bonus.
Yes, walking regularly is one of the best things you can do for your physical and mental health. Not only can you weave a decent walk into your daily routine fairly easily—but it’s something you can keep up (and fall in love with) long-term.
Here are some other body-pumping exercise ideas for your inspiration…
The point here is: Carve out a little time to discover what makes you tick and you’ll find an exercise or activity that you’re likely to fall in love with and enjoy doing regularly.
Top tip: Exercising with friends or loved ones will make exercise more fun and keep you on track.
Once you’ve found an exercise that makes you tick, mixing things up a little here and there will keep things exciting and help you maintain the body-pumping motivation you need to succeed.
So, in addition to enjoying your main exercise activity once or twice a week (and really going for it), indulging in a little unofficial ‘cross training ‘ will keep you on your toes while keeping things fresh.
So, when you feel ready to mix things up, throw another activity into the mix that makes you feel good and will help you stay positive.
A weekly walk with friends will do the trick or a cheeky little HIIT session at home. Or if you really want to take things up a notch, a weekly weight training session or bodyweight exercise routine will maximise your motivation while keeping things fresh.
BONUS…
Once you’ve found your groove, you’re sure to love the fitness. But, to level your lifestyle that little bit more, getting creative in the kitchen will work wonders.
Learning a few culinary tricks will give you the tools to improve your diet while keeping your mind sharp (getting active in the kitchen might help you burn a few extra calories, too).
Check out our guide to delicious and nutritious family meals you can whip up in 30 minutes or under for some top foodie tips.
Did you know? There is a genuine link between music and overall enjoyment of exercise activities or training sessions.
So, if you’re struggling to get back into exercise, let music be your motivator. Creating an exercise playlist or tuning into a radio station you love will give you the boost you need to lace up those sneakers and get those limbs moving.
Music will help you find joy in exercise once again and help you get into a steady pace or groove during your sessions.
BONUS…
To help get out of the starting blocks, here’s a little workout mix we’ve put together for listening pleasure. Check it out, crank it up, and get that body moving. |
Regular exercise will help you lose weight and enjoy a healthy lifestyle. We know there are barriers that can stop you from getting out there and making it happen.
But, by trying these tips, staying consistent, and loving yourself—you’ll get back to where you need to be in no time.
If you’re looking for more tips and insider advice to help you achieve your fitness goals, explore our entire library of approachable lifestyle guides.
Oh, and remember: We love you.
]]>There's no two ways about it—losing weight isn't the world's easiest process. When it comes to dropping the pounds, there are so many variables to consider and no end of curveballs just waiting to derail your efforts.
But, armed with the right mindset, you will lose weight consistently and achieve your dream body sooner than you think.
It may sound like a fleeting buzzword, but manifesting can help you reach your weight loss goals.
Yes, with a little manifestation, you can set yourself on a sustainable path to weight loss success and shed the excess weight you've been holding onto for far too long.
Intrigued? Great. Here we're going to tell you all you need to know about manifesting weight loss and flooding your life with positivity, both spiritually and practically.
Let's begin.
In simple terms, manifesting is based on the idea that your thoughts and beliefs will shape your reality.
By flooding your mind with positive thoughts and beliefs, you can adopt a mindset that will empower you to achieve your goals—weight loss is no exception.
To reach your desired weight in a way that is healthy and sustainable, making the right choices consistently is essential. That's where the power of manifestation comes into play.
When you set weight loss goals, you can harness the power of manifesting to achieve your desired outcome. Naturally, you have to put in the work to achieve your dream body and feel good—but by learning how to manifest weight loss—you'll stick to your plans with confidence.
Manifesting means bidding farewell to any limiting beliefs and knowing that you can do this. It means learning how to hone in on positive energy and stay focused. It means being patient with yourself and celebrating the small wins. It means reaching your weight loss goals on your terms. You've got this.
Top tip: Check out our guide on unleashing the power of mindfulness to help you on your weight loss journey.
One of the main reasons that mindset is so important for weight loss is sticking power.
A positive mind will give you the mental tools you need to avoid the likes of yo-yo dieting while adopting healthy lifestyle habits that will get you where you need to be.
What you do now will—to some degree—have an impact on your future self. So, adopt a positive mindset now, and you'll reap no end of rewards a little later down the line.
Did you know? There's a genuine link between positive thinking and better weight loss results. Yes, the power of positive thinking is, well...real.
This may sound whimsical, but it's a far more practical concept than you might think. When it comes to manifesting weight loss, having the self-belief that you can get to where you want to be will empower you to...
Negative self-talk and pessimism will only result in the limiting belief that you cannot stick to your exercise routine or healthy eating plan. It will also lead you down the path of constant self-criticism on the days when you move a little less or indulge a little more.
Manifesting for weight loss is all about bidding goodbye to negative energy and saying hello to self-love. We're going to tell you how to manifest weight loss in a moment through the power of positive thinking, but first, here's a little mantra for your inspiration...
Weight loss manifestation = progress, happiness, movement & motivation
“Manifestation occurs when you align your mindset, belief system, and actions with your desired reality.”—Lisa Nichols, Abundance Now
Now you're up to speed with the power of positive thought and its vital role in losing weight with confidence; we're going to put theory into action by exploring a mix of manifestation techniques that will help you on your journey.
To manifest weight loss the right way, you need to decide exactly what you want from your journey and the results you want to see.
Shedding the pounds and reaching a target weight is a given—so be as specific as you can. The more thoughtful and detailed you can be when manifesting, the better because you'll set yourself on the right path from the outset.
Everyone is different, and your manifestation journey is personal to you. Don't compare—simply visualise what you want and need.
Here are a few ideas for your inspiration...
Okay, when we say create your vision board, we don't mean creating collages of pin-thin celebrities or influencers and asking the universe to do the work for you. No, we mean putting together something visual to give you the motivation and inspiration you need to succeed.
By creating a vision board that includes your main goals (as detailed above) as well as visuals of the activities you want to try and the looks you're trying to achieve, you'll have a 'manifestation HQ' that you can refer to when you need it most.
You can tailor your mood board to your exact needs or preferences and even throw a few weight loss affirmations into the mix for added positivity—which brings us to our next point.
With your manifestation goals and mood board ready to rock, you should aim to flood yourself with positive affirmations every single day.
But what are positive affirmations, exactly? Well positive affirmations are statements or phrases designed to challenge negative beliefs.
They're statements of positivity that will help you manifest weight loss with confidence by helping you believe in yourself and your ability to achieve your goals.
All you need to do is pick a positive weight loss affirmation in the morning, repeat it as many times as you see fit, and...believe.
A quick web search will help you connect with no end of powerful affirmations—you can even write some yourself (we know you can do it!)—and here are some of our favourites to get you started...
"I’m making the right choices with my health in mind."
"Being active fuels my body."
"I feel good about myself."
"I am not impulsive; the power is in my hands."
"I choose to eat food that’s good for my body."
"I'm determined to reach my goals. I will reach my goals."
"The number on the scale doesn’t define who I am."
"I am strong. I am patient. I will go the distance (and beyond)."
Fueled by your positive thoughts and affirmations, to manifest weight loss, you need to find what makes you feel good and weave it into your everyday existence.
There are so many ways to find your 'feel good'—from cookery and gardening to hiking, exercise classes—and beyond. The point is to keep a steady stream of positivity flowing through your life. And, even the smallest of things can make a huge difference in the long run.
Here are a few areas where you might find your 'feel good' factor.
When you're trying to manifest weight loss and reach your ideal weight, support is everything. Remember, manifesting is all about feeling positive and believing that your goals are within reach.
If you ever have a down day or you need a little boost to get you back on track, seeking solace in a community is the way to go.
Getting together with like-minded fitness lovers, weight loss warriors or cherished loved ones will make you feel good in body, mind and soul. And when you feel on top of the world, the results will follow.
So, find a little time every week to join a fitness group, hit an exercise class, go for a walk with a loved one, grab a coffee with a friend...basically anything where you feel you'll benefit from the power of connection.
Did you know? Several studies suggest that participating in mindfulness results in better, more sustainable weight loss outcomes.
Practising regularly, a little mindfulness will make you feel amazing. And the best thing is—you can do it anywhere.
Carving out a mere 15 minutes a day to practise mindfulness will flood your mind and body with positivity, boosting your motivation to the max. Simple mindfulness activities and techniques are also brilliant for busting stress and maintaining mental resilience when you need it most.
Here are a few 'feel good' mindfulness activities for your consideration...
Read: Our guide on unleashing the power of mindfulness to reach your weight loss goals. You've got this!
When trying to reach their ideal weight, so many people fall into the trap of restricting themselves of anything that they consider a 'treat'. This mindset can result in self-loathing, negativity, and limiting beliefs that stunt progress.
Be kind to yourself and enjoy the odd slice of cake, takeaway or tipple. The aim here is to strike the right balance. It's about trusting yourself, believing you can reach your goals, and making small yet sustainable lifestyle tweaks that will get you where you want to be.
Make sure you enjoy a few indulgences every week and find happiness in 'healthy treat' activities like trying tasty new recipes that nourish your body or giving yourself time for a little pampering.
A 'healthy treat' is anything that makes you feel good and that you can weave into your newfound healthy, balanced lifestyle. So, choose your treats and leave the guilt behind.
Rather than being rigid about losing weight and following a restrictive eating plan or fad diet, it's all about maintaining those positive feelings while getting into healthy habits that suit your lifestyle.
Eat a little less, move a little more, do the things that make you feel good, rest when you can...and you'll start shedding the pounds in no time. We believe in you.
Top tip: Follow our guide on sneaky ways to burn calories throughout the day for healthy tips to help you reach your weight loss goals with confidence.
We're nearly there. You're almost ready to get out there and start manifesting. To help you on your way, here are some bonus weight loss affirmations for your spirit-boosting inspiration...
"I let go of pressure and stress related to losing weight."
"I have everything it takes to reach my goals."
"It does not matter what other people say or do. What matters is how I choose to react and what I choose to believe about myself."
"I like creating healthy habits that I will use throughout my life."
“The universe conspires with those who dare to manifest their desires.”—Paulo Coelho, The Alchemist
Manifesting, at its core, is about feeling healthy in body and mind. It's based on self-love and personal belief.
Once you start manifesting your aims and start taking measures to achieve them, you will reach a healthy weight. More than that, you will learn to believe in yourself and, as such, enhance your life in so many ways.
With the right mindset and a balanced mix of healthy lifestyle habits, you can keep negative feelings at bay once and for all. Driven by positivity, you will change your life—and your world—for the better.
At PhenQ, we believe in empowering people to level up their lifestyles and reach their weight loss goals in a way that works for them. We exist to empower people to feel good about themselves and tap into the power of community. We're big advocates of manifesting weight loss—and we're with you every step of the way.
We wish you the best of luck on your manifestation journey, and if you need some extra inspiration, check out our ever-growing library of go-getting lifestyle guides.
]]>Let’s face it…losing weight over the festive season is probably a losing battle.
Parties galore, filled with excess foods, some alcoholic drinks, and multiple mince pies, make weight loss feel near impossible—but that doesn’t mean it’s a total lost cause.
Of course, if you stick to your weight loss lifestyle, you might manage to drop a few pounds.
But for most people, the holiday season is all about damage control—and making sure you don’t go totally off the rails and gain an enormous amount of weight.
The goal is to minimize weight gain so you’re not back where you started while maintaining your mental and physical health.
The holiday season has become synonymous with indulgence, and there’s no reason why you can’t enjoy yourself, feel good—and set yourself up for weight loss success in the New Year.
You just have to weave a few tricks into your festive mix to help keep yourself mostly on track toward your goals—while accepting that there will be some extra indulgence over the holiday season (and that’s totally okay).
Why do we gain weight over the festive season?
One mince pie quickly becomes two (or more), the festive fizz is flowing, and second helpings are plentiful.
Add in your holiday parties, copious amounts of socialising, and a general lack of motivation to go to the gym—and it’s really not hard to see how those pounds you’ve spent so long shifting can start to creep back on.
Because remember, it’s all about balancing your calorie intake.
Read: How to lose weight without counting calories for tips on how to balance your personal scales this holiday season.
Ultimately, it all comes down to how many calories you put in your body vs how many you burn (through regular movement and exercise).
Consuming more calories over time will lead to weight gain. But, time is the key component here. Eating over your calories one day will not undo all your hard work—so don’t worry.
But it is why it’s important to not overdo it for weeks on end over the festive season. You can enjoy yourself without overindulging every day.
Firstly, you’ll need to figure out how many calories you can consume per day to maintain your weight. Generally speaking, this is 2500 for men and 2000 for women.
But, this is very much dependent on individuals, so you’ll be best to calculate your own needs using a Total Daily Energy Expenditure to figure out how many calories you should be eating on a daily basis
And remember, don’t worry if you go a little overboard one day. Just get back on it and use these tips to ensure that you manage your weight over the holiday season.
So, this is all very good, but how do you actually manage to not go overboard over the holidays with all the festive treats lying around?
Here are our top tips…
It’s so easy to reach for chocolates or candy when you don’t have your meals ready and planned.
So, avoid the temptation. Plan, buy, and prep meals for the holiday season. Meal prep helps at the best of times, but it’s going to be a lifesaver over the festive period and will make eating a balanced diet much more achievable.
Plus, planning and meal prepping ahead gets you ahead of the curve on the Christmas stress and allows you to avoid the grocery store at peak times.
Planning ahead is a crucial strategy for maintaining a healthy weight during the holiday season.
By anticipating challenges and having a plan in place, you can make mindful choices and avoid impulsive overeating.
We’re not suggesting that you sit and track your Christmas meal calories. It’s probably worth accepting that you will go a little over your allowance, and there’s no point in worrying about it.
But, outside of the big day, try and stick to your normal diet as much as possible. And when you are eating, pack your meals with nutrient-dense, healthy food that will help keep you full for longer. Prioritise whole grains, vegetables, meats and whole foods—rather than processed foods.
It’s easy to write off the entire season, but there is no need to let it all go. That’s why planning your meals as suggested above can help, as you’ll know the days that you are going to splash out and the days that things will be more normal.
Regular physical activity is essential for maintaining a healthy weight and overall wellbeing. During the holiday season, it can be tempting to skip workouts and prioritise other obligations. But, finding ways to stay active and get the blood pumping is crucial for managing your weight and reducing stress.
You might not feel like going to the gym between Christmas and New Year—-but that doesn’t mean that you can’t keep moving. Try to move once every day, even if it’s ice skating, sledging, dancing at a holiday party, or a banter-filled family walk.
You don’t have to hit the gym with high-intensity cardio every day. But moving will help that TDEE we talked about earlier and will increase the number of calories you can eat before you gain weight.
P.S. That doesn’t mean you can overindulge every day and go for a walk. But it does allow you to better maintain your weight.
Prioritise consistency over intensity. It's better to engage in moderate exercise regularly than to push yourself too hard and risk burnout or injury.
Staying hydrated is important year-round, and the holiday season is no exception. Proper hydration supports your body's functions, helps control appetite, and can prevent overeating.
Try drinking plenty of water throughout the day (around eight glasses daily) and opt for water, herbal tea or infused water instead of sugary drinks or coffee if you can.
Also, be mindful of alcohol consumption, as it can dehydrate you and fuel your appetite, making you eat more.
You can support your weight management efforts and overall wellbeing by prioritising hydration and choosing hydrating foods and beverages.
Even if you are indulging in food that is less than ideal when it comes to your weight management journey—you should try to control the portions you consume.
By being mindful of your portion sizes and making balanced choices, you can enjoy your favourite holiday foods without overdoing it.
You can use smaller plates and bowls, which can help you visually control your portion sizes and prevent overeating. And by filling those plates or bowls up with nutrient-dense foods, you’ll keep fuller for longer.
Stress can be a significant factor in weight gain during the holiday season so it’s a good idea to try and manage it (for your overall health and weight).
High stress levels can lead to emotional eating, cravings for unhealthy foods—and disruption in your regular exercise routine. To maintain a healthy weight, it's essential to prioritise self-care and manage holiday stress effectively.
Take some time out for yourself over the holiday season, and engage in activities that bring you joy and help you relax, like meditation, yoga or taking a bath.
You should also try to get enough sleep—a quality eight hours each night will help support your overall wellbeing, reduce stress and stop you from reaching for unhealthy snacks.
You can also practise stress-management techniques. Deep breathing exercises, journaling, and spending time in nature can help reduce stress levels.
You can’t change what you can’t track.
While we’re not suggesting you weigh yourself right after Christmas dinner (spoiler alert: you will gain weight), we do recommend that you monitor your weight over the holiday season if you want to manage it.
Remember. Your weight will naturally fluctuate, so don’t panic if and when the scales change. But it is a good idea to be aware of where you are in order to maintain a healthy weight and stay accountable to your goals.
Just don’t obsess over your number.
I’ll start on Monday.
We’ve all said it, and over the holiday period, it can be even more tempting to just write everything off until New Year. But one bad day does not mean that you can’t make any progress, or at least maintain your progress.
So, remember, one bad day does not mean you are bad and that you aren’t going to reach your health and fitness goals.
Even if you’re living a healthy lifestyle, you want to be able to enjoy some festive treats and indulge with your friends and family over the Christmas break.
And don’t worry, your generally healthy habits will not be ruined if you enjoy the Christmas period. You can have a few mince pies, sip some mulled wine, and have fun over the party season without derailing your weight loss efforts.
But, you do have to put a few small healthy habits in place to make sure that you don’t go overboard every day of the week.
If you want help to hit your goals and reduce your appetite over the festive season, you can use our PhenQ diet supplement to boost your metabolism and stop yourself from overindulging. Merry Christmas.
]]>Losing weight (and keeping it off) isn't always easy. But you can do it. You can also shed those pounds and strut towards a healthier, happier life without indulging in fad diets or empty short-term tactics.
Not many people know this, but when it comes to losing weight, there's a mind-body connection. When you're either stressed or unaware of your habits, your weight loss efforts can run off course pretty quickly.
The good news is, there's a way of bringing yourself into the present moment, taking charge of your lifestyle habits and smashing your weight loss goals—with mindfulness.
Practising mindfulness is a powerful way of creating a sense of harmony between your mind and body. It's about taking charge of the way you live in a way that suits you and tuning into your world. And it's a way of shedding the pounds with confidence.
Are you ready to start your mindfulness journey?
Great. Let's get going.
Before we get into our top tips for practising mindfulness and dropping those pounds, let's take a (mindful) moment to consider why it's great for weight loss as well as general well-being.
Did you know? Studies show a scientific link between mindfulness and improvements in general well-being as well as metabolism.
Yes, practising mindfulness is a powerful way to take charge of your lifestyle habits, live in the present moment, and create healthy habits that will lead you to your dream weight.
Here are some other pretty brilliant bonuses of embracing mindfulness training...
Read: Our glimpse at the link between exercise and improved mental health for a little feel-good 'get up and go' inspiration.
Now that you're up to speed with the incredible benefits of mindfulness and its link to weight loss, we're going to look at practical ways you can weave it into your 'every day.'
Let's go.
The term 'meditation' usually conjures up images of someone sitting in psychedelic yoga pants surrounded by a haze of incense smoke.
But, here's the thing: mindfulness meditation isn't only for devout spiritualists (or 70s prog rock fans), it's for everyone—including you.
Yes, a spot of mindful meditation will help you on your weight loss journey by balancing your mind and helping you deal with emotional eating.
When life becomes overwhelming and the stress mounts up, comfort eating is all too easy. We've all been there. And we understand.
Food is there to enjoy—but when mindless eating becomes a daily habit—you can start to feel sluggish, and you can start piling on the pounds. Enter mindful meditation.
Indulging in a spot of guided mindfulness meditation can help you reduce your cortisol (the stress hormone), centering your thoughts and regulating your metabolism in the process. Regular mindful meditation will also make you more serene, improving your stress response in the process.
So, how do you do mindful meditation, exactly?
Here are a few Zen-making tips for your reading pleasure...
BONUS TIP: Try a guided mindfulness meditation app like Headspace to help you with your breathing activities and maintain your motivation.
Expanding on our last point, for maximum weight-busting mindfulness, embracing your inner Wim Hof is the way to go.
If you're thinking "Wim Who...", allow us to introduce you...
Wim Hof is the original 'Iceman'. He's shattered a number of World Records related to extreme cold exposure. He's a global leader in holistic health—and 'mindfulness' is his middle name (well, not literally).
As a staunch advocate of the health and wellness benefits of cold exposure, the Iceman developed a mindfulness practise that involves breathing techniques and (you guessed it) braving the cold.
One of the most effective and accessible ways of enjoying the mindfulness benefits of cold exposure is taking a less-than-lukewarm shower.
Whether you take your shower in the morning or evening, dialling down the temperature and sticking out the cold for even 10 seconds (you can build up by five seconds each week) will give you a shot of mindfulness that will sharpen your body and mind.
A daily cold shower is said to improve mental strength, reduce anxiety, improve heart health, and boost your immune system. Oh, and once you get used to it—taking a cold shower will make you feel darn good. It's instant mindfulness.
Oh, and there are studies that suggest regular cold showers can also help with the fat-burning process by stimulating fat cells and kickstarting your metabolism. Double bonus.
Next up, we have walking. Putting one foot in front of the other is almost another form of mindful meditation.
Not only will walking a little more each day get your body moving and help you burn more calories (hello, weight loss)—but taking a little time out to enjoy a leisurely stroll will bring you into the present moment.
Walking will boost your mood, which will help you make better decisions and get into good eating habits. You'll also bring down your daily stress levels and burn energy both before and after your meals. Oh, and as walking is said to boost your creativity—you may even connect with a 'Eureka moment' that changes your life for the better.
So, get out there and enjoy a daily walk. Once you start, you'll never look back.
Read: Our rundown of healthy 30-minute meals for quick, easy, and nutritious dishes to enjoy before or after your daily walk.
This is all about uncovering the reasons behind your eating behaviours. By taking the time to identify your stressors, you'll get to the root cause (or causes) of your eating behaviours. In the process, you'll be able to tackle issues like emotional hunger or binge eating.
If you're struggling with your eating behaviours, there's absolutely no shame in talking to a professional. A dedicated counsellor or mental health professional will help you talk through your concerns and make you more mindful of the reasons behind your habits.
Seeking the support of trusted friends and loved ones will also help you navigate your weight loss journey with the confidence you need to succeed. You've got this.
Another mindful means of staying in touch with yourself and understanding your eating habits on a slightly deeper level is through journaling.
By jotting down your thoughts and feelings (both positive and negative) most days, you're more likely to uncover patterns in your eating habits. In turn, you'll be able to make healthier food swaps and tackle mindless eating.
Read: This collection of tip-top psychological hacks to help you in your quest to lose weight.
Distractions are your enemy when you're looking to practise mindfulness and address emotional eating.
When we say distractions, we mean anything that consistently gets in the way of your weight loss journey. When you're on a mission to improve your lifestyle and understand emotional eating triggers, tuning into the world around you is key.
If you feel like you might scroll aimlessly on your smartphone a little too much, for instance, set certain times during the day or evening when to put it away and so something else. Or, if you watch television when you cook, try playing some instrumental music instead. That way, you'll immerse yourself fully in the cooking process and be more aware of any unconscious snacking you might be doing.
Another way of stripping away any distractions and making mindfulness an intuitive habit is by taking the time to tune into your senses. To do so, you can try the Five Senses Exercise.
It goes a little something like this...
Doing this at least once every couple of days will make you more mindful of your body while training your mind to make decisions in a calmer mental state.
So, embrace your senses and set yourself a well-balanced mindfulness diet by taking note of all the tips mentioned in this epic (even if we do say so ourselves) guide.
Without a doubt, mindful eating is one of the very best ways of helping you lose weight consistently (and keep those pounds off).
By putting mindful eating habits in place, you'll improve your relationship with food and make you feel more satisfied after your snacks or meals.
To make mindful eating a daily reality, try to sit down and really savour at least one meal a day (if you're strapped for time, you could put the phone down and sit somewhere peaceful during your lunch break).
With your food in front of you, give these mindful eating techniques a go to get the most from your meal...
This is a form of mindfulness training, and as such, it will take a little time before this eating-focused practise becomes ingrained. But, when it does, you'll be one big leap towards your weight loss goals.
To help you get started with your mindful eating and lose weight, here's a little video we've hand-picked just for you...
Try these mindful eating techniques as much as you can, and you'll improve your relationship with food, getting closer to your weight loss goals in the process.
Did you know? Mindfulness (including mindful eating) is often prescribed by health professionals to help with binge eating, food-related disorders, depression, and anxiety.
Last but certainly not least, we arrive at a little something called intuitive eating. Another food-based form of mindful meditation, intuitive eating is another sustainable weight loss habit that will help you shed the pounds—and keep them off.
So, what's it all about, exactly? Let's take a look.
The opposite of a flash-in-the-pan fad diet, intuitive eating is a non-restrictive way of dieting that involves tuning in with your body to the point where making good food choices becomes natural. And, when that happens, you'll start to see that body fat melt away.
Coupled with the mindful eating tips we mentioned above, you'll start eating healthier foods and understand when you're full. But, there will still be room for indulgent snacks, treats—or even the odd tipple (if you're that way inclined).
Here are a few extra hacks that you can weave into your lifestyle for maximum mindfulness success...
You've got this.
So, can you lose weight on a mindfulness diet? Absolutely.
Setting yourself a balanced diet of mindfulness is likely to be the only weight loss program you'll ever need.
Why?
Well, as you can probably see by now, unleashing the power of mindfulness will help you remove the shame about your body, as well as eating.
Weaving these techniques into your everyday life will help you tune into the world around you, giving you the power to eat mindfully while making you feel good. And, when you feel good in mind plus body, great things will happen.
Use these mindfulness tips to your body-boosting advantage, and you'll enjoy a healthier lifestyle—one that helps you keep the weight off—for good.
If you're looking for something to complement your newfound mindful lifestyle and get to where you want to be that little bit quicker, PhenQ is the weight loss supplement for you.
Made with tried-and-tested natural ingredients, PhenQ's increasingly popular weight loss pill will make you feel brilliant in mind and body. Give it a try and take charge of your weight loss goals today. We're right behind you.
Using mindfulness to lose weight is a process that will empower you to tune into your body and mind while improving your relationship with food.
There are lots of ways that you can shed the pounds and keep them off with the power of mindfulness, including:
Weave these practises into your daily routine, and you'll start losing weight the right way.
For sure! A spot of mindfulness meditation will help you reduce anxiety and help you improve your stress response.
By improving your stress response and becoming more mindful, you will make better choices, avoid emotional eating, and start losing weight the healthy way. And, to reap the rewards of mindful meditation, you only need 10 minutes a day.
Well, mindful eating is all about being at one with your food. To benefit from the body-boosting perks of mindful eating, you should try these habits:
Practise these mindful habits when you're eating, and before you know it, they'll become a natural part of your everyday life. Start today, and you'll start losing weight sooner than you think.
]]>The spooky season is all about letting loose, having a little ghoulish fun, and candy (lots of candy). But, if you’re in the beating heart of a weight loss journey, all the temptations can prove too much.
While Halloween can be downright torturous if you’re trying to cut the calories, you get through it while getting involved in the festivities.
One of the best ways to enjoy a little candy (or pumpkin pie. Yum) while feeling good is to get moving. Even if you’re strapped for time, it’s possible to get those limbs moving like a caffeine-filled zombie. And, we’ve got just the thing.
This duo of devious workout routines will have you gasping for breath.
Try them…if you dare.
First up, we’ve got a little workout called the ‘Crazy Core Creeper.’ You don’t need any special gym equipment to pull this off—just a little space and around 15 minutes of your time.
Perform each of these exercises for one minute twice over. Take a 30-second to one-minute break between each set. Then, take a giant glug of water.
If you’re looking for a workout that will make you fit and fearless for even the most severe of zombie apocalypse, this is the one for you. Again, you don’t need any specialist gym equipment for this one—just a spare 15 minutes and the will to survive.
If you’ve managed to get through the ‘Crazy Core Creeper’ in one piece, take a breath. Collect yourself, and get going. Again, perform each of these gruelling body movements for one minute twice over. And make sure you have a little break between each set.
We hope these nail-biting workouts help you feel good and get you into the spooky spirit this Halloween.
Oh, and if you’re looking for something tasty to fuel your spooky training sessions or keep you full enough to avoid a dreaded candy binge, try PhenQ’s wildly popular meal replacement shake.
It’s available in three monstrously mouth watering flavours: chocolate brownie, vanilla ice cream, and strawberries & cream. Triple yum.
]]>Without a doubt, regular exercise is the best way to burn calories.
But, did you know? Every movement you make during the course of your day adds up to how much energy you use.
So, whether you manage to work out on a given day or not, here are some sneaky ways to add extra movements into your daily routine and burn extra calories.
Let’s go.
Activate your core, boost your leg strength, and improve your balance by standing on one leg as you brush your teeth. Then switch sides as you dry your hair.
You could do this during lots of different parts of your morning or beauty routine. Just make sure you don’t do this if you’ve got a razor or eyelash curler in your hand.
Travelling to work is a boring and time-consuming process that there’s often no way around. So, why not make the most of it by getting some extra steps in? If you get the bus, hop off a stop or two early and walk the rest of the way.
Take the stairs instead of the elevator if you work above ground level. Even just standing up on the train instead of slumping in a seat is beneficial—especially if your job is office-based and you’ll be sitting down all day.
Speaking of which…
If your job is desk-based, you’ll probably be sitting for hours at a time, which isn’t great for your health.
As well as making sure to get up and stretch your legs regularly, you could make some changes to your working environment:
If these changes aren’t really viable options, there are still plenty of exercises you can do at a regular desk periodically:
Don’t just stay at your desk or head to the comfy chairs in the break room for your lunch hour. If you’ve been sitting down all morning, then you need to get some movement going.
Taking a walk outside for half an hour is better than nothing (plus, it’s good for your general well-being).
So, grab yourself some fresh air, get your blood pumping, and soak up some sun-kissed vitamin D.
If you can get to the gym, even better. You could also put together an exercise circuit of push-ups, dips, squats, and jumping jacks for a quick 10-minute workout.
Going to the store is another bland errand that you can enhance with some extra steps and movements to boost your fitness.
You can burn calories at pretty much every section of the store. Just don’t try jumping up onto the conveyor belt at the checkout and using it as a really slow treadmill—it doesn’t work, and you’ll get into trouble (we’d imagine…).
All of those groceries you bought (healthy ones, we hope) need to be prepared and cooked, so make the most of your time in the kitchen, too.
Abs are made in the kitchen, after all. You can be really creative here—for example:
We know that after a busy day, you just want to get home and relax. But, you can still weave some light exercise into those more mundane or lazy activities.
All of these tips might not seem like much on their own, but little bursts of additional movement can really add up and help you burn extra calories throughout the day.
These are just ideas and starting points, though. You know your routine better than anyone—so think about ways that you can tweak your activity levels during your normal week to boost weight loss.
You can get really creative and find ways to weave exercise and movement into almost any aspect of your home, work, or social life. So if you have any more top tips like the ones above, we’d love to hear them.
Head on over to our Facebook page to share yours with other like-minded PhenQ fans and let them know how you boost your calorie burning throughout the day. Maybe you’ll even pick up an extra tip or two for yourself.
]]>The nights are closing in, and the temperature is dropping. While cozy socks, warm coats, and hot chocolate season might be the dream for some people, it does make it tricky to motivate yourself to get up and work out.
It’s a little tougher when the weather isn’t sunny and glorious, isn’t it?
Did you know? Only 9% of Americans have stuck to their New Year’s Resolutions by this point in the year.
Do you remember what yours was?
If it was to get fit, lose weight, and feel good about yourself, continuing to move even when the weather isn’t ideal is necessary.
But how do you keep the motivation high even when the weather isn’t making it as enticing to get outside?
We’re sharing our top tips to get and stay motivated through fall (and winter) so that you reach your weight loss goals and keep your fitness routine regular.
When the sun starts to set that little bit earlier, it’s dark by the time you start the school run, and the fall weather is kicking in—switching off the fitness goals and winding down for the year seems all too easy.
But, remember…
You still have three months of the year to go—that’s still a quarter of the year. Yes, that’s plenty of time to make a difference to your health and fitness OR plenty of time to completely reverse all the hard work you’ve put in over the rest of the year.
And you definitely don’t want to do that…
Think about how you would feel if you get to December and have completely fallen off the wagon, letting your health and fitness fall to the wayside in the process.
If you know that will make you feel disappointed in yourself, then now’s the time to kick the effort up a notch and make sure that you’re happy with where you are when the holiday season comes around.
Plus, you don’t have to wait until the end of the year to form new healthy habits. You can start now and ensure you hit the ground running (pun intended).
What do you want to achieve this fall season and beyond?
Setting some strong goals will help motivate you to stick to your exercise routine, even if you don’t feel like it.
It’s a bit vague to say ‘lose weight’ or ‘get fit’. But what does that really mean—and how will you know if you achieve it?
Now’s the time to get specific if you haven’t already.
Set yourself SMART goals (specific, measurable, achievable, realistic and time-bound) so that you know exactly what you want to achieve.
This might be something like: “I want to lose one stone by the Holiday season.”
This is an achievable and sustainable goal (as well as safe, as it’s around 1 to 2lbs per week). Plus, it gives you a time-specific goal to work towards.
Once you know what your main goal is, you can start to work backwards and split this into specific mini weekly goals.
For example, to reach this goal, you commit to exercising three times a week while adding more protein and vegetables to your diet.
No! The weather might not be amazing in the cooler months (depending on where you live), but that doesn’t mean you have to stay bundled up indoors.
Planning to get outside when you can will keep you motivated and give you a little more opportunity to top up your Vitamin D levels.
This doesn’t always have to mean that you run a 10k. It might be as simple as walking to your local coffee shop for your pumpkin spice lattes, going apple picking or wandering around the farmers market on the weekend. Or, if you’re feeling a little more adventurous, you can explore a new hiking trail or join an outdoor group exercise class for a change of scenery.
FYI: Exercise doesn’t have to be brutal. It can involve a new or fun activity—anything that gets you moving and helps you burn calories.
You’ll get to exercise, with the added health benefits of some outdoor time. Win-win.
There is an argument for working out later in the day. But as the nights get dark and the weather gets colder, it’s going to get easier to abandon a workout in favour of the couch.
So, we recommend getting up a little early and fitting in some exercise before the day begins. Yes! That early alarm clock might be a killer, but then it will be out of the way.
Again, this doesn’t have to mean that you hit the gym. It might mean doing some yoga before the kids wake up, or walking to work instead of taking the car—whatever works for your fitness level.
Working out first thing in the morning can get your exercise out of the way and make sure it gets done.
Working out alone has its benefits, but there’s nothing quite like someone to keep you accountable for your goals.
It’s much harder to skip out on a workout if you’ve made a commitment to meet someone and do it with them.
In fact, research shows that working out with a friend (even virtually) pushes people to keep motivated longer than they would if they were working out alone.
Find someone else (or a group of people) with similar goals, and your goals will become a team effort.
If you’re struggling to find someone, then a personal trainer might be a good option, as they can help you set goals and stay accountable.
Shorts and a crop top might be great in the sweaty summer, but if it’s raining or cold outside, you’re not going to feel like working out if you don’t have cosy clothes.
Get yourself some leggings, long-sleeved workout clothes, and a jacket so that you are prepared for exercise no matter the weather.
Plus, there’s nothing quite as motivating as putting on some new workout clothes or shows—we promise you’ll suddenly run faster or lift heavier (disclaimer: this is not scientifically proven).
If you’re a competitive person, then joining a challenge might be just the motivation you need to keep you going through colder weather.
Try and find a #fallfitnesschallenge, or if you can’t, then set up a group chat with some friends and challenge each other. Whether it’s to hit the gym a few times a week or 10,000 steps a day—it’s up to you.
You can make the challenge virtual or meet in person to keep each other accountable.
You might not feel like the same kind of workouts as you do in the summer, so maybe it’s time to find something that works for you as we hit the fall season.
It might be time to slow things down and try out yoga or walking. Alternatively, if that’s your usual, then HIIT or weights might help energise you throughout the cooler temperatures.
If you’re not already a gym member, now might be the time to join. During spring and summer, you might be motivated to get outside more, but this might not be possible if you live somewhere the weather isn’t great.
You can still exercise outdoors if you can and feel like it, but joining a gym will stop you from skipping sessions if the weather isn’t playing ball.
If you want that extra boost of accountability, then hiring a personal trainer could be a good option.
Not only will they ensure that you turn up for your workout, but they can also create a plan tailored to you and your goals—helping you hit them sooner.
There’s no doubt about it: Music is a great way to keep you motivated.
So, why not create a playlist full of your favourite fall hits to keep you energised, engaged and motivated?
Songs with uplifting beats that will help you push through even when you don’t feel like it.
BONUS: We know how busy you are (and how many plates you have to juggle). So, here’s our official PhenQ Fall Workout Mix for your listening pleasure. Simply download and get moving.
You might not be as motivated to work as you were during the summer months—and that’s okay.
Don’t beat yourself up about it. A healthy lifestyle isn’t an all-or-nothing approach, and it’s about doing what you can, when you can, consistently.
That means that even if you aren’t giving it 100% during the colder months, it’s okay —you just need to keep going towards your goals.
Summer isn’t the only time for fitness…
Fall and winter make up half the year, so you’ve got to find ways to stay motivated that work for you or else you won’t meet your fitness goals.
For exercise and diet to become sustainable, it needs to become part of the every day, so it’s about finding what works for you—and weaving it into your lifestyle choices.
These hacks can help you keep motivated even in the colder months when you don’t feel like it. Try one, try them all. And you’ll stay fit as a fiddle throughout the Fall.
]]>16/8 intermittent fasting is a lifestyle change that has helped countless people shed pounds and improve their overall health. It’s not for everyone, but if you can get on board with the 16/8 method, you will maintain a healthy weight.
Here, we’ll look at the ins and outs of 16/8 fasting while considering how to prepare for your first week. We’ll also cover some top tips for success.
Let’s dive in.
16/8 intermittent fasting is a popular weight loss method that involves fasting for 16 hours and eating within an eight hour window.
This increasingly popular eating pattern is easy to follow and can lead to significant weight loss. With the right meal preparation, you'll be well on your way to shedding those extra pounds in no time.
But how does it work, and what are the benefits? Let's dive a little deeper.
16/8 fasting, a type of time-restricted fasting, involves choosing a 16-hour fasting window and an eight-hour eating window. During the fasting period, you can enjoy calorie-free drinks like black coffee while maintaining your fast and burning fat.
The best thing about this method is the fact it’s more of a lifestyle change than a diet, making it sustainable and adaptable to your daily routine.
Intermittent fasting comes with it’s fair share of benefits, including:
Believe it or not, you can still experience success without exercising as long as you eat clean, watch your portion sizes, and get enough sleep. Maintaining a healthy lifestyle is essential for intermittent fasting to be effective.
During a 16-hour fast, your body goes through two distinct phases linked to weight loss. The first phase begins after four to 16 hours of fasting while the second phase kicks in after around 16 hours. Insulin, produced by the pancreas, helps your body absorb glucose from carbohydrates to provide energy for daily activities.
With intermittent fasting, you can expect to lose an average of 15 lbs over three to 12 months. Not a bad rate of weight loss in anyone’s book.
Before diving head first into your 16/8 fasting routine, you should set realistic weight loss goals, plan your meals, and stay hydrated. By starting small and gradually working up to a longer fasting window, you can create a schedule that fits your lifestyle while giving your body enough time to adjust.
To succeed with 16/8 intermittent fasting long term, it’s important to set realistic weight loss goals. Rather than trying to lose as much weight as you can within a tiny window of time, you should aim to shed a small number of pounds consistently.
Setting small monthly goals is often better than aiming to lose half of your current body weight as quickly as possible. Working towards small achievable goals will help you stay on track, keep your morale consistently high, and result in real success.
When you’re planning meals for the first week of your big 16/8 fast, it's important to choose nutrient-dense foods that will provide energy and keep you feeling satisfied.
Plan meals that are easy to make and you enjoy (no celery dipped in water, unless that is your favourite meal). That way, you'll be more likely to stick to the fasting plan and enjoy real results.
Oh, and if you do like to go to a restaurant from time to time (good for you), our handy guide will help you stay healthy when you eat out.
Drinking plenty of water while fasting is essential for maintaining your energy levels and avoiding dehydration. Make sure to drink lots of water and other non-caloric drinks to keep yourself feeling energised and healthy during your fast.
Tip: Women should aim to drink 2.2 litres and men three litres of water per day to stay properly hydrated.
During the 16/8 fasting window, you should choose healthy foods including lean proteins, complex carbohydrates, and healthy fats. Foods to avoid include processed foods, sugary drinks, and alcohol.
By making smart food choices, you can maximise the benefits of fasting and achieve the weight loss goals you deserve—even when you’re rushed off your feet.
To stay healthy while fasting 16/8, here are some foods you should weave into your diet:
These foods will flood your body with the nourishment it needs to succeed while helping you steer clear of dreaded hunger pangs or cravings.
To maximise the benefits of 16/8 fasting, it's best to avoid processed foods, sugary drinks, and alcohol. These foods can cause spikes in blood sugar levels, leading to increased hunger and cravings.
Instead, focus on our healthy food list above and check out our essential rundown of easy 30-minute healthy meals.
Exercise can help to boost metabolism and aid weight loss while fasting. Adding workouts like high intensity interval training (HIIT), strength training, and yoga, barre, and pilates can complement your fasting routine and help you achieve even better results.
Exercising when you’re 16/8 fasting can help you maximise your weight loss potential by:
Regular exercise can also help you achieve your weight loss and muscle gain goals by increasing metabolism and burning more calories.
Remember: When it comes to exercise, do what suits you best. A brisk walk with your favourite songs is a healthy form of exercise as is dancing in the kitchen regularly. Do what’s achievable, be consistent, and you will reap the rewards of exercise and intermittent fasting.
To achieve the best results with 16/8 fasting, striking a healthy balance between exercise and fasting is essential. Make sure you get enough energy from your meals, stay hydrated, get enough sleep, and you will stay on track.
By incorporating these tips into your daily routine, you can enjoy the benefits of both exercise and fasting and achieve your weight loss goals.
During the first week of your 16/8 fast, you may face a few struggles or ‘teething problems.’ Let’s take a quick look at the main challenges linked to this style of intermittent fasting.
Managing hunger pangs during 16/8 fasting can be a challenge, but staying hydrated and eating slowly—paying attention to each bite—can also keep hunger pangs at bay.
If you still struggle with hunger, try adding healthy snacks like nuts, fruits, and vegetables into your daily routine to keep yourself feeling full and satisfied.
Fatigue and low energy are common side effects during the first week of intermittent fasting. To overcome these challenges, focus on getting enough rest and ask for support from your friends and family.
As we mentioned earlier, make sure you make the most of your eating window by preparing balanced meals that you really enjoy. That way, you’ll have the energy you need to keep going.
Overcoming social and emotional challenges during the first week of 16/8 fasting can be difficult, but seeking out support can be a great way to stay connected and avoid feelings of loneliness. Surround yourself with friends and family who understand and support your fasting journey, and stay focused on your goals.
Remember: you're not alone, and with perseverance and patience, you can reap the rewards of intermittent fasting. You’ve got this.
16/8 intermittent fasting is a powerful lifestyle change that has helped people from all walks of life lose weight and boost their overall health.
By understanding the basics of fasting, preparing for the first week, eating well, and weaving exercise into your routine, you can achieve impressive weight loss results.
Stay committed, keep motivated, listen to your body, and you stand the best possible chance of enjoying the transformative power of 16/8 fasting. Good luck.
If you want to maximise the results of your 16/8 fast in a way that’s healthy and effective, add PhenQ’s unique weight loss supplement into your routine.
If you're following a 16/8 intermittent fasting regime, you can expect to lose up to one to three pounds of weight each week. Your results will depend on your age, gender, and overall body composition, so adjust your expectations accordingly.
You can expect to lose between 0.25-1.65 pounds (0.11-0.75 kg) per week with intermittent fasting, depending on your caloric intake.
This means that you can expect to lose around one to three pounds (0.45-1.36 kg) within seven days.
With the right 16/8 fasting routine, you could start to notice a difference in as little as 10 days. Depending on your overall goals, losing significant weight could take up to 10 weeks, with an average of one pound of loss per week.
With intermittent fasting 16/8, you can expect to see a significant amount of weight loss each month. With regular practice and following a calorie deficit of 500 per day, you can achieve up to four to eight pounds of weight loss in just one month.
]]>When it comes to weight loss and burning fat, we usually focus on what our bodies do during the day: the food we eat, how often we exercise, how much water we drink. But, what happens when we’re sleeping and how do you burn fat when you sleep?
Many busy, hard working adults are turning to both daytime fat burner pills and nighttime fat burner diet pills to help them lose weight while they sleep. So what does this do to complement a healthy diet? What else is important for weight loss? And, can we encourage our body to burn more fat while we are asleep?
Let’s explore.
The short answer? Yes. Your body does burn fat while you’re sleeping. While we sleep, our body still undergoes many functions that require energy (breathing, blood circulation, etc.) so our metabolism remains active. In fact, some processes such as cell regeneration increase while we sleep.
Once our body's glycogen stores run out (i.e. we have used up all of the energy from a recent meal), our body switches into calorie burning mode. Sleeping is usually the longest time we go without eating, meaning that it is likely that our glycogen stores will run out, and we will burn fat overnight.
But, our metabolic rate does slow when we are resting, so that fat burning process will slow down too, especially compared to the rate we burn fat during any form of physical activity. That said, we do spend a huge amount of our lives sleeping, so anything we can do to boost metabolism during that time is very worthwhile (and welcome).
The fat burning process happens when we're in a state of deep sleep. Armed with a solid sleep routine and the right nighttime fat burners, you will lose weight consistently over time.
When you sleep soundly, your brain releases delta waves as well as growth hormones that help to regulate nocturnal energy levels and burn fat. Get into a deep sleep night after night and you will start to see those pounds drop.
While many people worry that fat burning pills might disrupt your nighttime routine, the right supplements actually promote better sleep to help you tackle body fat while feeling more rested.
If you want to make the most of your 40 winks and boost metabolism, there are a few things you can do to encourage fat burn overnight.
When you’re looking online for fat burners, you’ll find a maze of supplement options to figure out which, if any, can help you lose weight can be tough. Nighttime fat burning supplements typically contain a variety of ingredients like melatonin, L-Carnitine, L-Lysine HCL, and other metabolism-boosting compounds.
One of the big issues with supplements is that the potency and safety of supplements can vary significantly between brands. It is vital to invest in a product that has a variety of high quality ingredients in the appropriate quantities.
Cheaper supplements may look like they have the same ingredients as more trusted brands, but the active ingredients may be present in much lower quantities. Checking out the reviews is a great way to see if a particular nighttime fat burning supplement actually works.
PhenQ PM is an effective nighttime fat burner with high concentrations of all the right ingredients to help you burn calories while you sleep.
One of our hero ingredients is L-Arginine which boosts growth hormone levels by 100% so your metabolism continues to burn bright during the night. PhenQ PM supports your weight loss goals in three stages:
Before considering any supplement, it’s essential to consult with a healthcare professional to ensure it is safe for your specific health condition. Also, it’s worth noting that nighttime fat burners only work in conjunction with a healthy diet.
If you want to make your weight loss journey easier and faster and promote sleep hygiene, a nighttime fat burner can help. But, it’s vital that you choose a safe and legal fat loss supplement which has great reviews and ingredients backed by scientific research.
Burning fat is a natural process and there are a number of ways you can encourage it to happen at a higher rate.
PhenQ PM is a natural, safe weight regulating formula that optimises all three stages of night-time fat-burning. It torches fat, improves your sleep cycle, and reduces hunger and craving. It’s a real powerhouse of a supplement. You can also use PhenQ PM with daytime trusted daytime fat burners.
]]>One of the great things about your body is that it’s always working for you. Even when you’re sleeping, it’s pumping blood around your body, breathing, digesting food and burning calories. Yes, it burns calories even when you sleep, not just when resting.
Wouldn’t it be amazing if there were hacks to increase the amount of fat we burn while we’re sleeping?
Well, the good news is - there are.
If you’re clever and make a few minor changes to your habits, you can tweak things in your favour so that you’re able to burn fat and shift calories even when you’re sleeping.
And you won’t just benefit from the fat-burning, you’ll also get a better quality of sleep and wake up feeling ready for the day ahead, which will give you added energy for burning calories during the hours you’re awake.
Making sure that most of your carbohydrate intake is earlier in the day means that you’ll be able to burn these off more easily through movement and exercise during the day, and you won’t have too many excess carbs to burn off at night.
This also means that you’ll have less insulin in your blood, helping your body process the fat and convert it to energy while sleeping.
Eating bigger meals later in the day can also lead to disruptive sleep as the body is working harder while you’re resting. Eating lighter food later in the day, especially those high in tryptophan- an amino acid that helps relaxation and sleep is a good idea.
Turkey, chicken and eggs are ideal for this purpose, as they’ll help you relax and get a decent night's sleep. Concentrating on your protein intake later in the day means that the amino acids can get to work while you sleep. A protein shake before bedtime is a great choice.
Getting a restful night is essential if you want your body to work for you to its maximum. Studies have shown that exposure to light before you head to bed can be highly disruptive to your system. Exposure to light when sleeping has been linked to several health issues, including depression and weight gain. It might be difficult for you to completely shut out all of the light in your bedroom, but the darker it is, the better you should sleep and the more your body will work for you.
When we sleep in complete darkness, our body releases melatonin, which helps to regulate our blood pressure and stress hormones and also helps to metabolise our calories. So, needless to say, the more calories you want to burn, the darker your room should be. If your curtains aren’t doing a decent enough job, you could also install some blinds or shutters to minimise the light seeping through. Turn your TV and your phone off if you can, and try to stick to the same bedtime schedule if you can so that your body is trained to fall asleep at the same time each night.
Hydration always appears on “how to be healthy” lists, and for good reason. It can often be overlooked as one of the most important yet simplest ways to keep your body working to its full potential. Keeping hydrated doesn’t mean taking in as much water as you can in one go, and gulping down a couple of pints of water before you head to bed is likely to cause restless sleep for obvious reasons.
Keeping hydrated sensibly means simply topping up your water levels with small sips here and there. If you can drink between eight and ten cups of water a day, your metabolism will get a huge boost, not least because cold water makes your body work harder. This is because it needs to use calories to heat the body up, so the colder the water, the more calories you burn.
Your eating schedule should also be consistent as well as trying to get into a better sleep routine. This way, you can train your body to expect to digest food at certain times and then release melatonin so that you can rest. Eat light before bedtime to give your body less work to do when you sleep, and some light exercise after your final meal will help to kick start the calorie-burning process.
Don’t overdo it, though. Putting yourself through a hefty workout just before you try to sleep will get your heart rate up, and you might find it difficult to drift off. Similarly, drinking coffee before bedtime is going to cause issues with the caffeine keeping you awake when you’re trying to sleep. This can then cause anxiety and stress, which will add to the issue. Winding down means exactly that- taking your foot off the pedal and slowing down.
Try to get into a routine of sleep-inducing and fat-burning habits each night. We’ve mentioned how the body needs to burn calories when it warms up, so taking a cold shower each evening is a great habit to get into as it’ll make your body work to warm up again and will burn calories in the process.
Sleeping in a cool room is a good idea too. Keep it well-ventilated but not freezing cold. Drinking coffee isn’t a great idea, but decaffeinated tea is a great idea as it’s full of antioxidants, and it’s been linked to stimulating fat breakdown. Turn off any gadgets that are likely to disturb you at night, and if you have a busy day ahead, make a list of what you have to do the following day so that it’s out of your head and onto paper. This way you won’t worry about forgetting what you must do.
If we want to burn fat while we sleep, the first step is preparation. Make sure you’ve got all of your boxes ticked during the day. Carbs should be eaten earlier in the day and protein later. Taking care of your diet means trying to prevent insulin surges at night, which will create fat. Keep your bedroom peaceful and dark. Keep well hydrated, but not too much. Losing weight isn’t just about burning calories, it’s also about not creating them in the first place.
PhenQ’s high-quality formula helps to burn stored fat and block fat production to stop weight gain.
]]>Having high blood pressure can be worrying. But the good news is that there are plenty of ways to lower blood pressure without taking medication.
With a little understanding and a few lifestyle tweaks, you can bring your numbers down without the stress and struggle.
Knowing where to start can feel impossible when you’ve got a busy life, so we’re going to help you on your journey.
Read on to discover our 10 top tips for lowering blood pressure.
Blood pressure is a measurement of the force exerted by the blood against the walls of the arteries as the heart pumps it around the body. It’s an essential indicator of cardiovascular health.
High blood pressure, or hypertension, can lead to health complications like heart disease, stroke, and kidney issues.
Getting your blood pressure under control will reduce your risk of health complications while boosting your mood and energy levels. It’s a win-win-win.
So, you know why it’s important, but how do you actually lower blood pressure and keep your heart healthy without taking medication?
Let’s take a look.
It’s no secret that our lifestyle choices impact every aspect of our health—blood pressure is no exception. By making conscious changes to your lifestyle, you can lower blood pressure and reduce the risk of health conditions like heart disease.
To tackle elevated blood pressure and bring those numbers down, you should focus on lifestyle areas, including:
Knowing the link between lifestyle and blood pressure will give you the best possible starting point for your journey. And we will tell you how to make the right tweaks to your lifestyle, starting with diet.
Maintaining a healthy diet is key to managing your blood pressure levels. Here are some diet and nutrition tips that will keep your blood pressure in check:
Eating too much salt (or sodium, if you’re being fancy) can elevate blood pressure. Consuming fewer salt-heavy processed and packaged foods can help to lower blood pressure.
Try more fresh homemade recipes, and not only will you get more nutrients, but you can control how much salt goes into your meals.
Whole grains such as brown rice, whole wheat bread, and quinoa are fibre-rich and can help lower blood pressure. These tasty superfoods will also keep your heart healthy.
Making tweaks to your diet can be overwhelming at first. But remember: balance is key and you are allowed to treat yourself.
Go at your own pace, and if you’re looking for inspiration, check out our guide to healthy 30-minute meals.
Indulging in regular physical activity will help you maintain healthy blood pressure levels while reducing your risk of heart disease. And just 30 minutes a day will work wonders.
Don’t know where to start?
Here are a few feel-good exercises that you can fit into a hectic schedule:
Constant stress can contribute to high blood pressure. Trying stress management techniques can help lower blood pressure while improving your well-being. Here are a few practical tips that will help bring your stress levels down
Sleep deprivation and poor sleep quality can contribute to high blood pressure. Here are some tips to improve your sleep habits:
Excessive alcohol consumption can lead to high blood pressure. alcohol intake. Here are some tips to help you moderate your alcohol intake and prevent elevated blood pressure:
Quitting smoking is one of the biggest steps you can take to lower your blood pressure and improve your overall health. Here are some strategies to help you quit smoking once and for all:
Quitting smoking is a real challenge, but the benefits are amazing. Again, you can do it.
Alternative therapies can also play a role in managing your blood pressure.
While more research is needed to establish exactly how effective alternative therapies are for reducing hypertension, it’s certainly worth weaving some of these slightly more holistic approaches into your lifestyle.
Acupuncture, biofeedback, and trusted herbal supplements are alternative therapies that are linked to promoting a healthier, more balanced lifestyle.
Remember: alternative therapies shouldn’t replace conventional medical advice. That said, talking to your healthcare provider before trying any alternative therapies is always a good idea.
Regularly tracking your blood pressure levels will help you take control of your health and make informed decisions to manage your blood pressure. Here are some tips:
Did you know?
For every 2.2 pounds of weight lost, your blood pressure reduces by around 1/1 mm Hg.
Losing weight is the most effective way of fighting heart disease and high blood pressure. By making the right lifestyle changes and moving a little more, you will maintain healthy blood pressure numbers and feel good.
When you’re stressed, tired, and overstretched, keeping the pounds off can feel impossible. But, by taking small steps and making tweaks that fit with your lifestyle, you can (and will) lower your blood pressure while reaching your weight loss goals.
If you want to lose weight,
PhenQ can help you boost your metabolism and suppress your appetite, helping you towards healthier goals, including lower blood pressure.
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Hormones - can’t live without them, but dang, they know how to make our lives difficult! So it makes sense to incorporate natural remedies, such as Seed Cycling, into our diet to try and keep our hormones on an even keel.
It can be hard to determine the impact our hormones are having on our day-to-day lives, but unbalanced hormones are proven to cause a whole host of problems, including fatigue, mood swings a disrupted menstrual cycle, digestion issues, infertility, weight changes, hair loss, excess hair growth and insomnia.
Many women are turning to Seed Cycling to help alleviate these hormone-related symptoms, but how do you do it?
And does it really work?
Seed cycling involves eating different types of seeds and different points during your menstrual cycle with the aim of balancing your hormones, improving energy levels and combating irregular periods. Our menstrual cycle is split into two overarching phases - the follicular and luteal phases, lasting around 14 days each.
The follicular phase begins on day one of menstruation and lasts until ovulation. The luteal phase starts when you ovulate until the day before your next menstrual bleed.
It is important to note that not everyone’s cycle lasts twenty-eight days, so using an app such as Natural Cycles to track your specific cycle can be helpful. There are many apps that do this, but one like Natural Cycles, which uses body temperature, is usually more accurate.
During the follicular phase, the idea is to eat one tablespoon each of flax and pumpkin seeds. The follicular phase is characterized by increasing levels of estrogen production followed by a decline in estrogen as ovulation approaches. Flax and pumpkin seeds are said to help balance estrogen levels.
During the follicular phase, the idea is to eat one tablespoon each of sesame and sunflower seeds. During the luteal phase, it is the progesterone hormone that should be most prominent. Like with estrogen in the follicular phase, there is a rise and fall or progesterone, which peaks in the middle of the luteal phase, but the increase and the decline should be less dramatic. Sesame and sunflower seeds are said to balance progesterone levels.
If you are no longer having regular periods, you can use the moon's cycles to track your menstrual cycle. The first day of the new moon will be day one, so you can begin the pumpkin seed and flax seed cycle. Fourteen days later, you can begin the sunflower seed and sesame seed cycle.
Yes… to an extent. Seeds are a great source of specific vitamins and minerals supporting hormonal balance. However, little evidence shows an added benefit in getting these vitamins and minerals from seeds over other foods.
There is very limited research into the effects of pumpkin seeds and sunflower seeds on hormone imbalance and the menstrual cycle. However, some studies have been done of sesame seeds and flax seeds.
Flax seeds have been shown to reduce menstrual cycle-related breast pain, and one study found that eating sesame seeds may increase the production of sex hormones in postmenopausal women. The study showed with more certainty that sesame seeds can improve blood lipids and antioxidant status, so eating sesame seeds will likely benefit.
But do they balance hormones in the way that seed cycling advocates claim?
That remains to be seen; most of the evidence is currently anecdotal. Does that mean you shouldn’t bother eating these seeds? Absolutely not! There are plenty of proven health benefits of incorporating them into your diet.
There are many great reasons to try seed cycling.
Whole or ground flax seeds contain:
Whole or ground pumpkin seeds:
Whole or ground sunflower seeds are a source of:
Whole or ground sesame seeds are similar to flax seeds as they contain fiber and lignans. They are also thought to reduce inflammation for athletes and people suffering from arthritis.
While we don’t have a definite answer to this, increasing your consumption of seeds in a controlled manner is likely to have great health benefits, hormonal or otherwise.
Seeds are a great source of protein, meaning they are a good addition to a diet plan for anyone trying to reduce body fat. Just make sure to limit your consumption as they are similar to nuts in that they are moderately higher in calories than other protein sources. Seeds are a great energy-boosting snack that can help reduce cravings and help you feel full.
Seeds are really versatile and can be mixed into salads, porridge, and cereal and can be blended into shakes. Give seed cycling a try, or simply increase your daily intake of seeds, and see how you feel!
Find out more about how hormones can impact weight gain and what you can do to balance that here:
Exercising is not just about maintaining a good physical appearance, and it's certainly not just a tool to help you achieve specific athletic goals: it's so much more than that.
Of course, looking good and being healthy is a significant benefit of exercise, but it also has the important, and often overlooked benefit of being vital for our mental health.
Regular exercise can help us improve our mental state, reducing crippling conditions such as depression, anxiety, and stress.
Most of us live fast-paced lives filled with work deadlines, family commitments and stress-inducing bills to pay, so it can be hard to find time for ourselves and make exercising a regular part of our routine.
Taking time out each day to move your body is essential if you want to feel energized, relaxed, and content with your life.
There are various reasons why exercise can impact our mental health, making it a fantastic tool for improving mood and general well-being.
Here's a look at how regular exercise and physical activity can improve things, other tips about adding it to your life, and the best exercises you should consider.
Most people know that exercising has many physical benefits, like improving cardiovascular health, boosting muscle mass, and helping us become more balanced and flexible. The mental benefits are often overlooked and treated as an afterthought.
Regular exercise can make us feel more fulfilled, calmer, and happier while tackling anxiety and depression. Exercise can improve our cognitive function, making us perform better when dealing with mental tasks.
There are many reasons for this improvement in mood and mental health.
The first is that exercise elicits an increased production of endorphins. This is an important chemical, and it numbs feelings of stress and can also be a pain reliever. It also helps us feel a sense of achievement and often euphoria, which is why it's described as the 'happy hormone.' Exercising to help you create more of this chemical can help tackle anxiety, depression and other negative moods and feelings, giving you more positive mental health.
This increase in positive chemicals can make us see and interpret the world or certain situations differently, seeing the positives more clearly and helping us deal with difficult situations. All you need is a little dedication and effort for a short amount of time daily to achieve this effect.
Studies have shown that 30 minutes of moderate exercise can release these endorphins, giving us that positive rush of emotions. Aim for three or four days of movement each week for the most benefit to your mental well-being - it doesn't need to be super strenuous, just something that gets your heart rate up.
Another way that exercise boosts mental health is that it improves cognitive function.
This is because exercise increases the blood flow around your body, including your brain. As more blood pumps to the brain, more neurons are fired off in your brain, which can cause cell growth in vital areas, including the hippocampus, which regulates learning and memory.
Cell growth in this brain area can make you more focused, helping you perform better in certain tasks.
If you're struggling with feelings of low self-esteem or depression, then the mental benefits of exercise can help boost your mood and make you look at yourself in a healthier light.
This is because exercise can help create a feeling of progress and purpose, which many mentally low people are missing. When you exercise, each session and activity is a step towards a better you. Sticking to a routine and exercise schedule can help you improve physically, which translates to mental improvement too.
For example, if you try running for the first time, you may only be able to run a kilometer before getting too tired to carry on.
After a few weeks of sticking at it, you may have the capability to run a bit further or run 1K at a faster pace. This shows progress and is mentally rewarding, helping you feel more motivated and better about yourself, which can positively affect your mental health.
Just be aware that to have any meaningful progress, it's essential to have goals and a plan in place.
Having these things mapped out will help you stay focused on the larger vision and make steady progress toward reaching your ultimate objective. Creating an end goal gives your exercise a purpose and improves motivation, which can positively affect your mental health. Outlining each step means knowing what you need to do as well as when and how, which can be incredibly powerful in setting yourself up for success.
To get the best mental benefits of goal setting with your exercise, ensure you reach a manageable level and set yourself up for success.
Your goals should be challenging but attainable and not too difficult or easy to achieve. For example, if you're a new runner, setting a goal of running a 10K in under 45 minutes might be a stretch. Start smaller, and set a goal of completing a 5K, then increase your goals as you improve.
This feeling of progress can boost your mood and gives the exercise purpose that might motivate you further and make you feel better about yourself, improving self-worth and other aspects of your mental health.
Exercising your brain can come in many forms and shouldn't be strictly physical. Scientific research shows that exercises such as solving puzzles, playing mental games, practicing mindful meditation and engaging with emotionally charged tasks are some of the most effective for stimulating neural pathways, which can improve brain function and help you focus better at work or improve your memory.
This mental training helps keep the brain healthy and maintains cognitive flexibility. With a few simple activities designed to challenge different parts of our minds, we can help strengthen our mental health while building valuable skills to support us through life.
Incorporate more mental activities into your routine alongside physical exercises to boost your mental health. It helps keep your mind sharp and protects against serious mental illnesses such as dementia and other conditions where the brain deteriorates.
Some of these activities can also boost concentration and overall mood as well.
Examples of these activities include:
Finding ways to incorporate physical activity into your life doesn't have to be a chore or a hassle.
Plenty of options can quickly become part of your everyday routine, meaning that adding exercise to boost your mental health doesn't have to be a challenge.
Some of the best ways to add exercise to your routine include:
As these examples show, adding exercise to your routine doesn't have to be difficult and can easily fit into even the most congested routines. Making an effort will seriously improve your mental health.
Out of all the types of exercise and activities which you can try, one of the best that improves your general mood and that can make you happier and alleviate feelings of depression and sadness is outdoor activities.
Pursuits like walking, biking, outdoor jogging and hiking are some of the best things you can do for your brain and mental health.
Going outdoors and connecting with nature can help to reduce stress and anxiety levels by allowing you to step away from everyday life for a little while. In addition, the stimulus of outdoor environments positively benefits us. For example, greenery in a park or woodland area can make us happier.
The color is associated with peace, rest, refreshment and security. It psychologically puts us at ease, making activities in nature one of the best ways to combat stress and anxiety. As well as outdoor exercises, one of the best ways to improve mental health is to partake in more cardiovascular and aerobic activities.
This is because this exercise is best at releasing endorphins and other chemicals that make us feel happy. Some other less intensive activities, such as yoga, are also good to try, as this focuses on your breathing which can help you feel more relaxed and improve your mood, especially if you incorporate meditation into the activity.
Other exercises you should try to include:
Strength training is another excellent type of exercise for mental health. It’s also known as resistance training, any type of physical activity that helps build muscle mass.
Some examples of strength-training exercises include lifting weights, using resistance bands, and doing bodyweight exercises such as push-ups and squats. Strength training has been shown to help improve mood, reduce anxiety and depression, and increase cognitive function.
Mindfulness-based stress reduction (MBSR) is a mindfulness meditation that effectively reduces stress and improves mental health.
MBSR involves paying attention to the present moment without judgment. It can be practiced through various activities, such as yoga, Tai Chi, and walking meditation.
Numerous studies have shown that MBSR can help to reduce stress, anxiety, and depression while also increasing cognitive function.
Playing sports with others and working as part of a team can help you improve your mental health as you become part of a social group, which can help against negative feelings of loneliness and isolation.
Furthermore, group sports give you a support group and make you feel like an important part of a collective.
Playing as part of a group can also motivate and encourage you, making you look forward to exercise, which is a healthy attitude.
Bouts of poor mental health can strike at any time and seriously affect how you live and feel about yourself.
Thankfully, there are actions you can take to help you feel better, with exercise being one of the most important ways to improve your mood.
The chemicals released by exercise go a long way in dealing with stress and anxiety. Moreover, progress and achieving fitness goals can give you better self-worth and confidence, making you feel better and more assured.
You are literally putting one foot in front of another and building a stronger, healthier body – which will do wonders for your mental outlook.
When you also consider the social aspect of exercise and how it can improve your cognitive function and make you more focused and motivated, then it's clear that exercise is something you should be doing for your physical and mental health.
There are various ways to easily add exercise to your routine; even a short burst each day will positively affect you.
Find out more about exercise here:
Lack of sleep can cause stress, but it’s something that many people struggle with and are looking to improve. It’s understandable, especially if you are trying to relax and wind down after a day of being overloaded with work and the kids.
A military sleep technique has gone viral on TikTok with the promise that it can make you fall asleep in less than two minutes. This makes sense; our troops have to steal precious moments of sleep in the most precarious situations.
So, if you’re struggling to sleep, can you look towards the military and use some of their tips to help you get to sleep at home?
We’re looking at the military sleep technique that might help you sleep, as well as some other tips on improving your sleep schedule.
Justin Agustin shares the technique used in the military so that they can fall asleep anywhere in under two minutes.
While your home is likely a safe and calm space in comparison to a warzone, it’s still worth noting the following techniques if sleep is ever-elusive.
Humans require sleep, even soldiers that are in the midst of battle. And so this technique was developed to help soldiers fall asleep anytime and anywhere so that they are cognizant enough to focus and do their duty.
It was developed with fighter pilots in mind, as they need to have access to 100% of their reflexes to fly safely - but it can be utilized in a slightly calmer environment, too - like your home after the kids have gone to bed.
It is a pretty simple, but revolutionary technique, and it involves lying down and visualizing “shutting down” your body from head to toe. Start with your forehead, eyebrows, eyes, cheeks and mouth and then move down through each part of your body, relaxing them as you go. While you are doing this, focus on your breathing, and imagine a warm sensation enveloping your body all the way from your head to your toes.
Physical relaxation is only one part; you must also relax your mind and clear it of any stress. To do this, imagine yourself on a peaceful lake, in a canoe or in a dark room lying in a hammock. If you feel your mind wandering at any time, repeat the words “don’t think” for ten seconds.
Now, it’s time to practice. Do this every time you go to sleep for the next six weeks. It’s estimated that around 90% of people who do this every time they sleep are able to fall asleep in under two minutes.
A few things can interrupt your crucial beauty sleep, and while this military tip might help you get a few more zzz’s, there are some other things you can implement throughout your day that will also help you get a deep and restful sleep.
You might love a coffee to keep you going in the afternoon, but if you reach for a latte in the late afternoon, you might need help to get to sleep at night. Or, you might find that you have a restless sleep throughout the night and wake up feeling tired.
If you enjoy caffeine, keep it confined to pre-2 am. After this time, stick to decaf coffee and herbal teas.
The blue light emitted from television and mobiles can impact your circadian rhythm, which impacts your ability to sleep soundly.
Plus, having your phone near you can make it tempting to endlessly scroll or respond to an email or text message instead of sleeping.
Nowadays, most mobiles have a blue light setting which will switch the blue to red light after a certain time so as not to disrupt your sleep.
Try and keep your mobile phone out of your room, and if you need an alarm, get an old-fashioned clock radio to wake you up (or a fancy new natural light alarm). Or you might have a smart watch that you wear to track your sleep and steps, and most of these have an in-built vibrate alarm to help you wake without the sleep-disturbing blue light.
Do you find yourself going to bed at 9 pm one day, 12 am the next and napping the day away another?
A regular sleep schedule will help train your body to go to sleep when you want to.
You should be able to go to sleep and wake up at the same time every day without the need for an alarm. If you do this, you will feel more rested and be ready to go to sleep when you go to bed.
A good night’s sleep is crucial to overall health and well-being as well as supporting your weight loss goals.
Sleeping can be a struggle for many, and sticking to your goals is difficult if you aren’t getting your full seven to nine hours of sleep. While there are hacks to help you get a good night's sleep, cultivating a healthy lifestyle and taking steps every day to ensure a restful sleep is the ultimate solution.
Our PhenQ formula can be taken during the day, and coupled with our PhenQ PM formula you can burn fat, boost metabolism and sleep well overnight.
]]>As a woman, understanding your menstrual cycles is crucial for tracking fertility and overall health, but did you know that it can also help you optimize your workouts?
There's no one-size-fits-all approach when exercising during menstruation since each body responds differently depending on its cycle.
That said, most women are likely to experience issues and dips in performance when trying to exercise at different points of the month. Some days may feel fantastic, whereas others can feel like a drag.
Of course, this can be due to any number of reasons (such as issues with your recovery), but there's also a chance it's due to where you currently are on your menstrual cycle.
This article will explore how you can use your menstrual cycle information to optimize your fitness routine and maximize every workout, detailing what happens at each phase and why it affects your workout.
Here is what you need to know:
Assuming you’ve not got any other health concerns, such as endometriosis, your menstrual cycle shouldn't stop you from being able to exercise.
Of course, some days will be harder and more uncomfortable than others, but you should still be able to complete some form of exercise to maintain a healthy lifestyle.
That said, depending on the phase that you're in, you may see a dip in performance during certain activities, especially endurance events, such as marathons or sporting events, that require much time and energy.
You may struggle to perform and not have the stamina you did before because your hormone and energy levels will be lower at specific points in the cycle.
When you go through the menstrual cycle, so much of your body changes, and differences in hormone levels and chemicals in your body will impact your ability to exercise in multiple ways.
If you want to work out in a way that's in tune with your body and supports the stages of the menstrual cycle that you're in, then you need to alter the types of exercises you do to ensure that they're suitable to how you're feeling both mentally and physically.
At no point should you feel that you're unable to exercise during your cycle, but there will be stages where it's more brutal, and you won't be able to perform as optimally as you know you can. Here is a deeper look at each main style of the menstrual cycle and what exercises best match your hormones and body.
Note that this is a simplified version of the menstrual cycle, which includes various stages and functions related to multiple parts of your reproductive organs, including the ovaries, uterus and more. These four most recognized cycle stages can give you a better picture of what's happening and what type of exercise best suits you.
When in your menstruation phase, many women may feel it the most difficult to perform exercise for various reasons.
The first is hormonal - during this cycle phase, most women will experience a rise in progesterone and a drop in estrogen, the vital female sex hormone.
The result is that many women may have deficient levels of energy and motivation, which can prevent women from working out or cause their workouts to be less effective.
In addition, many women experience pain during this cycle phase, including back and abdominal pain. This can make it much harder to perform specific strength exercises like weightlifting and cardio or core-focused exercises like running or aerobics.
Plus, as this is the bleeding phase of the cycle, many women may also feel a bit uncomfortable engaging in physical activity, although this depends on person to person.
If you're determined to exercise during this phase of the menstrual cycle, then the best options include lighter activities that are less strenuous to your back and core.
Light walking or other forms of light cardio can be a good thing to keep you active, and it helps relieve symptoms of menstrual bloating. You can also try low-volume strength training, using resistance bands or even body weight for a beneficial, although less challenging, workout.
That said, all this is down to how you feel as an individual.
If there's no pain, you feel comfortable and have the motivation to train hard, then do so; however, if you find that you're struggling to match your performance for earlier in the month, then the factors mentioned may be the reason.
This menstrual cycle phase follows the menstruation phase and describes the period between the end of your period to ovulation.
Within this phase, the uterus builds up a thick inner lining while the ovaries prepare eggs to release once you reach the ovulation phase. During the proliferative phase - which means to grow quickly - your estrogen levels will usually rise and be the highest across the entire cycle.
This means that you should have a lot more energy and feel more yourself, so this period is best for you to ramp up the intensity of your workouts and improve your strength.
For example, it is the best time to tackle HIIT training sessions, strength training with heavier weights, or long-distance cardio like running or swimming.
The ovulation phase is the shortest phase of the entire menstruation cycle. It usually only lasts three to five days, depending on the individual, and this timeframe can change each cycle. During ovulation, a mature egg is released from the ovary, triggered by a high level of luteinizing hormone.
From here, the egg travels from the ovary along the fallopian tube towards the uterus, where if it's not fertilized in around 24 hours, it will disintegrate and be absorbed by the uterus walls.
In addition to high LT hormone, you may also have high estrogen, meaning you should still have the energy to complete various high-endurance exercises.
Running, kickboxing, and other forms of cardio are great exercises to complete during this cycle. However, some women can experience bloating, nausea and other pain during ovulation, so you may want to alter your exercise to suit your needs.
The luteal phase is the final part of the menstrual cycle and can last between 9 to 16 days on average.
During this period, the follicle that held the egg turns into a corpus luteum, where it makes the hormone progesterone and estrogen to support pregnancy. If no pregnancy occurs, the corpus leteum breaks down 11 days after ovulation.
This substance and the uterus wall become the substance released during your next menstruation phase.
Regarding your hormones, progesterone will peak and then drop if no pregnancy has occurred, which can contribute to various premenstrual symptoms. This includes things such as mood changes, headaches, acne and bloating. When experiencing these symptoms, you may find it harder to get the motivation to work out and exercise.
To help support better exercise, switch up to low-intensity workouts with more recovery time between sets, as this can help ensure that you're capable and have the energy to continue training. You can up the intensity if required, just listen to your body and reduce the stress or stop entirely if you're struggling too much.
To help give you the energy to continue to work out, make sure that you fuel on carbohydrates before and during your workout during this phase to ensure you can get the most out of it.
If you're in a menstrual cycle period where your performance and ability to work out well are hampered but don’t want to compromise your training, there are some things you can do.
It's important to state that you shouldn't feel that you have to fight your menstrual cycle. As someone menstruating, it’s part of your life, and it’s about adapting, not necessarily overcoming.
Instead, these tips help you support your cycle and give your body what it needs to help you perform well and feel good, regardless of your menstrual cycle stage.
Some things you can do to ensure that you're able to exercise and aren't as badly affected by your cycle include:
During certain parts of the menstrual cycle, your body lacks energy, meaning you may feel more sluggish and lower in energy than usual.
This typically occurs during your menstruation phase but can also come late on in the cycle. If you notice a drop in energy, try to add more carbohydrates to your diet, as this can give you a boost of energy that can supplement the drop in estrogen in your body.
Stick to healthy and slow-releasing carbs, as sugar can cause your energy levels to spike, resulting in a big crash that can have you feeling even more exhausted.
Try to get in the required eight hours most nights, and if you need it, try to give your body even more time so that your body can recharge and recuperate.
This is especially important when weight training at periods where your estrogen is low, as a lack of this hormone will mean that your muscles will struggle to repair during the day.
Sleep allows muscle fibers to repair, ensuring you don't suffer from painful DOMS (delayed onset muscle soreness).
Hydration can help you maintain energy levels and feel good, even when experiencing tough menstrual cycle phases. Staying hydrated can help physical symptoms of PMS, such as bloating and stomach pain, which can facilitate better exercise.
In addition, water and good hydration can replace fluids lost in sweat, ensuring that you don't suffer from unnecessary headaches and maintain good performance.
The right food choices can go a long way if you're trying to keep up with your exercise routine while on your menstrual cycle.
Eating plenty of lean proteins like poultry or fish helps your body to produce essential hormones, while complex carbohydrates like whole grains and potatoes provide lasting energy.
Be sure to include plenty of brightly colored fruit and vegetables full of vitamins and minerals to help reduce cramping or bloating.
Packed with fiber, nuts and seeds are an excellent fuel source for physical activity during the menstrual cycle and aid in digestion.
Of course, it can be hard to stick to a good diet during specific periods, as low moods and distorted thoughts make us more susceptible to caving into eating treats like chocolate and sweets. This is fine if in moderation, but add in a few of the good foods around this to give you the best chance to perform.
Now that you know the basics of how to get the most out of exercise during your menstrual cycle and know what kinds of training to do for each phase, it's time to start putting it into practice.
A regular exercise regimen can help normalize hormonal fluctuations and reduce symptoms associated with PMS.
Start slowly and build up gradually once you understand the connection between hormone levels and body movement. Also, eat well-rounded meals with plenty of fruits and vegetables blended with healthy proteins and grains, keeping your energy levels optimally high throughout each cycle stage.
Above all else, remember that exercise should feel enjoyable for you no matter which stage of your cycle you're in – so find an activity that suits you best and don't forget to listen to your body.
]]>Do you ever have trouble falling asleep at night?
Tossing and turning, unable to quiet your mind?
You're not alone. Millions of people suffer from sleep disorders such as insomnia, sleep apnea, and restless leg syndrome.
But did you know that what you eat can significantly impact the quality of your sleep?
It's true. Certain foods contain natural compounds that help regulate your sleep cycle and promote a more restful night's sleep.
Plenty of delicious and nutritious options exist, from warm milk to tart cherry juice. So if you're looking for a natural way to improve your sleep, look no further than your kitchen.
Sleep is super important and does affect every aspect of health. We’ve found 10 of the best foods and drinks which contain compounds that help control parts of the sleep cycle depending on your goal.
You may want to eat and drink foods that assist you with falling asleep and want to add items that encourage a lengthy, deep sleep.
This article will explore some of the best foods for a restful night's sleep and how they can help you catch those elusive Zzzs.
While you may feel the physical and mental effects of a lack of quality sleep, you may be unable to pinpoint what is happening to your body during this time. A lack of good-quality sleep can affect you in several ways.
Here’s a list of common effects a lack of quality sleep can have on you;
Sleep is essential for proper brain function, including memory, attention, and decision-making. Lack of quality sleep can impair these functions, leading to difficulty concentrating, memory problems, and decreased productivity.
Sleep plays a crucial role in regulating emotions. Lack of quality sleep can cause irritability, mood swings, and even depression.
Sleep deprivation can lead to daytime drowsiness and impaired reaction time, increasing the risk of accidents while driving or performing other activities that require alertness.
Sleep is important for the body to repair and regenerate. Lack of quality sleep can weaken the immune system, making you more susceptible to illnesses and infections.
Poor sleep can affect hormone levels, including those that regulate hunger and fullness. As a result, lack of quality sleep may increase appetite and lead to weight gain.
Lack of quality sleep has been linked to an increased risk of chronic conditions, including diabetes, cardiovascular disease, and obesity.
Overall, getting quality sleep is crucial for maintaining physical and mental health. If you're having trouble sleeping, it's important to talk to a healthcare professional to address any underlying issues and develop a plan to improve your sleep habits.
Sleep quality and duration can exasperate and amplify conditions such as;
However, getting enough sleep can be a challenge for some.
Getting good sleep requires sufficient chemicals, amino acids, enzymes, nutrients, and hormones that work together to regulate the sleep cycle. These include:
Although many foods contain low levels of these sleep-promoting compounds, only some have high concentrations that could affect a person’s sleep cycle.
Taking both traditional knowledge and scientific research into account, as well as nutritional profiles, here are the best foods and drinks for sleep:
Warm milk contains tryptophan, an amino acid that helps produce serotonin and melatonin, hormones that promote sleep.
Chamomile tea has mild sedative properties and can help you relax and fall asleep faster.
Bananas are a good source of potassium and magnesium, which can help your muscles relax and promote restful sleep.
Whole grains are rich in complex carbohydrates that can help increase the production of serotonin, which can help you sleep better.
Tart cherry juice is a natural source of melatonin, which can help regulate your sleep-wake cycle.
Leafy greens such as spinach, kale, and collard greens are rich in calcium, which can help your body produce melatonin.
Almonds are a good source of magnesium, which can help relax your muscles and promote better sleep.
Turkey is another food that contains tryptophan, which can help you feel sleepy and relaxed.
Research has shown that kiwi can help you improve your sleep. In a small study, people who consumed two kiwifruits 1 hour before bedtime for 4 weeks experienced improved total sleep time and efficiency. It also took them less time to fall asleep.
Kiwi contains many sleep-promoting compounds, including:
Fatty fish may help improve sleep because they are a good source of vitamin D and omega-3 fatty acids, two nutrients that help regulate serotonin. Serotonin is largely responsible for establishing a fixed sleeping and waking cycle.
Fatty fish are typically also high in a few other sleep-promoting nutrients.
Several factors can determine whether you have a good sleep or not. Here are some of the most important factors that can impact your sleep quality:
A comfortable, quiet, and dark sleep environment is crucial for a good night's sleep. Your bedroom should be cool, well-ventilated, and free from distractions such as noise, light, and electronic devices.
Getting enough sleep is important for your overall health and well-being. Adults typically need 7-9 hours of sleep per night, although this can vary depending on individual factors such as age, lifestyle, and health conditions.
Good sleep hygiene can help you fall asleep faster and stay asleep longer. This includes establishing a regular sleep routine, avoiding stimulants such as caffeine and nicotine before bedtime, and limiting daytime naps.
Stress and anxiety can make it difficult to fall asleep and stay asleep. Learning stress management techniques such as meditation, deep breathing, or yoga can help you relax and promote better sleep.
Certain health conditions, such as sleep apnea, restless leg syndrome, or chronic pain can interfere with sleep quality. It's important to seek medical attention if you have ongoing sleep problems.
Eating a healthy diet and getting regular exercise can help promote good sleep. Avoiding heavy, spicy, or fatty meals close to bedtime and staying active during the day can help regulate your sleep-wake cycle.
It may be hard to calculate the correct amount of sleep you need, as the truth is each individual's needs can vary and change. The amount of sleep you need depends on several factors, including age, lifestyle, health and individual needs. However, here is a general list of recommendations for sleep duration by age:
It's important to note that these are general guidelines, and you do not have to strictly follow these guidelines as they are not tailored to you as an individual.
So, apart from paying attention to what you eat, what else can you do to ensure that you get a good nights sleep?
Go to bed and wake up at the same time every day, even on weekends or days off. This helps regulate your body's sleep-wake cycle and can improve the quality of your sleep.
Develop a relaxing routine to help you wind down before bed. This can include taking a warm bath, reading a book, or practicing relaxation techniques such as deep breathing or meditation.
Make sure your bedroom is quiet, dark, and cool. Use comfortable bedding and pillows, and remove any electronic devices that may cause distractions or disruptions.
While napping can be beneficial, it's important to limit daytime naps to 30 minutes or less, and avoid napping too late in the day.
Avoid caffeine, nicotine, and alcohol, especially in the hours leading up to bedtime. These substances can interfere with your sleep and prevent you from getting restful sleep.
Regular exercise can help improve your sleep quality, but try to avoid exercising too close to bedtime, as it may interfere with your ability to fall asleep.
Stress can interfere with your sleep, so try to manage stress through relaxation techniques or by engaging in activities you enjoy.
Overall, your sleep is affected by several factors. The more you implement healthy food patterns, exercise, and ultimately a healthier lifestyle, the better your sleep will be.
Specifically in regards to foods you should be consuming, they include;
Nutritionists and health experts have recommended these foods as they can enhance your quality and duration of sleep. Complex carbohydrates (whole grains, fruits, and vegetables) can help promote good sleep by increasing the production of serotonin - a neurotransmitter that regulates sleep.
Foods that are rich in protein (lean meats, poultry, fish, beans, and lentils) can help promote good sleep by increasing the production of tryptophan. Tryptophan is an amino acid that is converted to serotonin.
Another essential mineral for healthy sleep is magnesium, which is found in foods such as spinach, almonds, pumpkin seeds, and black beans.
On the list of the best minerals for regulating the body’s electrolyte balance, we have potassium. Foods which provide a good source of potassium include bananas, sweet potatoes, avocados, and spinach.
Additionally, Calcium is a mineral that is important for healthy sleep, and foods such as dairy products, leafy greens, and fortified cereals are good sources of calcium.
Melatonin is a hormone that regulates the sleep-wake cycle, and certain foods such as tart cherries, walnuts, and oats are natural sources of melatonin.
If you plan to add these foods to your diet and you need a protein boost to achieve your goals, the PhenQ meal shake style="font-weight: 400;"> may just help you out.
The shake can replace a full meal, boost your energy and help you shed pounds naturally, if that is your goal.
Alternatively, the PhenQ PM supplement is a natural weight regulating formula that optimises all 3 stages of night-time fat-burning. If you’re trying to shed a few pounds, you can melt them while you sleep. PhenQ PM also helps to crush hunger cravings, and reboot your metabolism — all while you sleep.
]]>Cryotherapy, also more colloquially known as cold therapy, is a recent health trend that has grown in popularity thanks to the emergence of Wim Hof, a Dutchman who has used cold therapy as a way of life and has introduced it to the public via social media and television.
The practice is simple to follow. You expose yourself to extreme cold for various lengths of time, which is said to have multiple benefits to your mood, physical health, and cognitive function.
Among these various proposed benefits is that you can use cryotherapy to lose weight and spur you on to achieve your fitness and weight loss goals.
Here's a deeper look into the validity of that claim and if it can work for you, in addition to more information about its other potential benefits and guidance on how to practice cryotherapy safely:
Cryotherapy is an innovative health and wellness trend that has made waves over the past few years. It works by exposing the body to freezing temperatures, with some believing it can help reduce pain and inflammation and increase energy levels.
In professional settings, cryotherapy usually takes only three minutes, during which an individual stands in a cryo-sauna chamber.
At the same time, nitrogen vapor cools to temperatures well below freezing. As a patient's skin is exposed to this frigid air, it sends signals throughout their body, stimulating their endocrine and immune systems and providing various health benefits.
These effects can be replicated at home by either taking cold showers or sitting in ice baths, making the craze one that is easily accessible and something that you can do yourself without much equipment.
When subjecting yourself to cold temperatures, staying within the recommended time limit is essential to avoid potentially damaging your health. This means you should only stand in a cold shower or sit in an ice bath for a maximum of a few minutes.
Cold therapy has been used in other aspects of health and fitness before, with items such as ice packs used for targeted inflammation and pain relief.
However, cryotherapy takes that use case to an entirely new level - offering full-body benefits, including improved sleep quality, better moods, and increased metabolism.
Cryotherapy is becoming one of the most popular weight loss methods today. It can be helpful for weight loss on multiple levels.
The main benefit is that cold temperatures increase your metabolic rate, which can help you burn more calories and better process your food, leading to weight reduction.
In addition, a single session can help you lose a similar number of calories to light exercise, making it a beneficial addition to your routine.
Of course, not all the correlation between cryotherapy and weight loss is so direct. Many other benefits are found indirectly through how the body reacts to extreme temperatures.
For example, exposure to cold temperatures can raise your adrenaline levels, which helps give you more energy. This increased energy may help you train harder and longer, helping you burn far more fat and achieve significant weight loss faster.
Moreover, as cryotherapy helps relieve pain and sore muscles, you can recover faster between training sessions. As a result, you can exercise more frequently while limiting the risk of injury, helping you achieve your weight loss goals more efficiently.
Cryotherapy isn't going to help you lose weight alone and should be used alongside a good fitness routine.
However, those looking for an effective and natural aid to help them slim down should consider this highly beneficial method.
Despite how beneficial cryotherapy can be, it's essential to be cautious of its potential risks and side effects, especially if you don't perform it correctly.
If you're lucky enough to have professional treatment in a cryo-chamber you risk chemical burns and frostbite due to the liquid nitrogen used. The cold air could illicit a pepper spray sensation.
If doing it at home with a cold shower or bath, be prepared to suffer from a few headaches from time to time due to the rapid cooling process, especially if you submerge your head or let the cold water drizzle onto it.
To avoid severe damage, ensure you don't perform the treatment for too long. You could go into shock if the temperature is too cold or you subject yourself to it for too long. You can even give yourself hypothermia, so it's worth being cautious and ensuring you do it safely.
Some individuals with pre-existing conditions may also want to reconsider cryotherapy, as those with coronary artery disease or Raynaud's syndrome are at significant risk of harming themselves.
If you want to experience the rejuvenating benefits of cryotherapy, it's crucial to prepare correctly.
First, drink plenty of water before your session, as hydrating your body is ideal for maximizing the effects of cryotherapy.
Refrain from eating approximately 30 minutes before your appointment as well. Additionally, wear light clothing, like leggings and a long-sleeved shirt, that covers your arms and legs when entering the chamber. Doing this can help protect you from any burns from the cold spray.
If, instead, you want to mimic cryotherapy at home with a cold shower or bath, ensure you're fully prepared for the experience.
When you first start, the cold sensation might not be pleasant. To help, try to ease yourself into the cold by beginning at a warmer temperature and then slowly reducing it until it's freezing. This gradual reduction in heat will also help prevent any shocks.
As you may lose track of time due to the cold, try to set a timer to alert you when you need to get out. It's essential to listen to this timer so that you don't put yourself at any risk, and it's worth mentioning that this timer isn't a target but a maximum allowance; you can still get the benefits of cold therapy after a short amount of time.
It's critical to focus on what makes you feel most comfortable during this process. So, remember not to worry - relax and enjoy the journey.
Start by listening to your body to make the most of your cryotherapy treatments. You must be in tune with it to ensure you get the most out of the cold exposure. So, if you're hurting or feel an odd sensation, be sure to stop.
Before you begin any session, take a moment to evaluate how you feel so you can adjust your treatment plan accordingly.
You don't have to subject yourself to the same temperatures each time you attempt the treatment. On days you feel good, you can spend more time in colder temperatures; on days you don't, be easy on yourself.
As said before, you must stay hydrated for this treatment. It would help if you also aimed to move around in the cryo-chamber or in a cold shower, as this helps encourage circulation. If you're taking an ice bath, try circling your legs and arms around the water and flexing your muscles to promote circulation.
After every session, give yourself time to rest and allow for a shallow period where you warm back up gradually. This technique has been found to help increase the effectiveness of treatments.
Cryotherapy is not a one-and-done treatment, so continue doing it routinely to enjoy long-lasting benefits.
If you do it regularly, remember to communicate with your care provider about any questions or issues during treatment. Whatever your needs are, cryotherapy can help if used consistently and correctly.
Cryotherapy is an innovative health and beauty treatment that can help you naturally reach your weight loss goals.
Although the process can be challenging and uncomfortable, with the proper preparation, a professional to administer the treatment, and the helpful tips outlined above, you can make the most out of your cryotherapy sessions and experience all of its excellent benefits.
If you're looking to use cryotherapy to lose weight, subjecting yourself to cold theory can be a great way to boost performance and increase your weight-loss potential, thanks to various factors.
Regardless of what has been preventing you from achieving your goal weight and living a healthier lifestyle thus far, cryotherapy treatments could prove effective in helping you overcome those obstacles, providing that it's used alongside a dedicated fitness routine.
Plus, as it has other benefits, such as increased focus and better mental clarity, there is a compelling case for integrating cryotherapy as a part of your daily or weekly routine.
After all, your mental and physical health is linked to your weight, so working on optimizing them is the route to weight loss.
Although the best results are achieved with a cryo-chamber, you can replicate the effects with a cold shower or bath, making it an easy weight-loss and wellness activity to add to your day.
]]>It’s frustrating when we reach a particular stage in our weight loss journey where nothing seems to work. We’re exercising and eating all the right things, but the weight isn’t shifting.
We know that diet and exercise can take their toll on our bodies, but perhaps the most draining aspect is mental, especially when things aren’t going to plan.
So what happens when we hit the wall?
What else can we do?
Those looking for the weight to fly off every week might want to rethink their strategy, and sometimes it’s not about the big things you do but the small things you do continuously.
We’re exploring the impact that marginal gains can have on losing weight and how to use it to your advantage.
The idea behind the marginal gains theory has its roots in the Japanese word ‘kaizen,’ which means to change for the better, no matter how small. It’s a theory that believes that small changes can significantly affect many aspects of our lives.
Marginal gains is the theory that improving and optimizing your performance by a small amount across several different areas will lead to much more significant, noticeable improvements overall.
The best example of how marginal gains can affect our health positively is the massive success of the British cycling team in the 2000s. Professional cycling performance director Sir David Brailsford isolated some critical success factors. He believed that if you could make incremental improvements in each part of your training and improve them by just 1% each, you would significantly increase overall performance.
The results spoke for themselves - the British cycling team dominated cycling in the Olympic Games in 2008 and 2012, including seven world records. They had a serious competitive advantage by focusing on small gains in different areas.
The marginal gains philosophy states that a small gain can provide continuous improvement, and your weight loss goals are no exception to that rule.
Just making a slight change in different areas of your daily routine can make a big difference; it can often be so small you hardly notice it.
The best marginal gains approach involves small changes that don’t disrupt what you would typically do during the day.
Taking a couple of hours out to drive to the gym and back with a workout in-between will take up some time and is likely to put pressure on your daily schedule, but if we think cleverly, we can adapt and introduce small changes instead.
These changes can have a massive impact over time but very little impact on our day-to-day lives.
The average adult spends more than half their waking hours sitting down. Sitting for more than 8 hours per day could increase your risk of dying by 15%. That’s pretty grim reading, but it sends a stark warning that we are getting too comfortable in our chairs.
Stand whenever you can. Try a standing desk instead if you work at a desk. If you’re having a meeting, try a standing one rather than a seated one.
Watching TV is a big culprit in all of this, but if you prefer to sit down when watching, try to limit the amount of television you watch to a maximum of a couple of hours a day.
If you’re used to jumping on the sofa after dinner, why not kill two birds with one stone by ditching the TV for half an hour and burning some calories by going for a walk?
Making this a regular habit means it will become second nature. And a 30-minute walk per day over a year will burn over 20,000 calories. That is not bad for a small change.
If you can’t fit in a 30-minute walk every day, try to walk as much as you can whenever possible. If you don’t need to take the car to pick up something from the shops, use your legs instead.
Yes, we all like a snack occasionally, but if you’re used to having a bar of chocolate once a day, switch to a low-calorie version.
This could lower your annual calorie intake by around 40,000 calories! It’s a small change but will add up in the long term. If you can take a more significant step and switch to fruit instead, so much the better.
Sometimes we can be thirsty, but our bodies confuse it for hunger. Taking in water quenches our thirst and helps stave off hunger.
Taking a sip here and there will help keep you away from the snack drawer, and when you come to eat a main meal, you’ll find you won’t be quite as hungry, and your calorie intake will be less.
A lack of sleep can result in additional stress, which can make us reach for comfort food. An extra half-hour of sleep can go a long way. If we feel tired from lack of sleep, we often reach for adrenaline-boosting snacks, which can also harm our weight loss goals.
Too often, we think our social life should revolve around eating and drinking. Try to change it up a bit and go walking, bowling, ice skating or anything that won’t involve you sitting down and consuming calories. Mixing it up even slightly can make a huge difference.
This is a psychological trick, and it works well. Reducing the number of calories on your plate by adding low-cal options and reducing the high-calorie items is a great way to trick your brain. You still have a full plate, but better choices take up the space. If you do this each mealtime, consider the calories you’ll save long-term.
Try and add just one additional vegetable to your dinner plate. Once you are used to this, you can add another - until 70% of your dinner plate is vegetables.
Big changes can be daunting! But they are also hard to maintain, and ultimately, the small changes will impact your life most significantly.
This is especially true if you’ve not got a tonne of weight to shift or if you’ve found yourself hitting a plateau. Over time small things add up and are sustainable - ensuring that you keep up your weight loss journey.
And if you want to get things moving in the right direction, why not add PhenQ to your list?
PhenQ also makes changes in different areas to achieve significant gains. It not only burns fat, but it also stops fat production, suppresses your appetite, improves your mood and increases your energy! Using PhenQ alongside your small changes will help accelerate you toward your weight loss goal.
]]>Many people look forward to the period as a guilt-free opportunity to gorge on chocolate and indulge in their culinary weaknesses. Still, most of the time, once Easter has been and gone, many are left feeling bloated, uncomfortable, and wishing they hadn’t indulged quite so much.
What makes it worse is that many people who would prefer a healthier Easter holiday think that it's not possible, believing that removing the chocolate removes most of the fun surrounding the holiday.
That doesn't have to be the case, and there are, in fact, many wonderful and healthy treats that you can enjoy over the Easter break so that you and your family can feel better about yourself.
One of the best ways to enjoy these healthier options is to compile them into an Easter basket or hamper - also known as a stuffer basket.
Here, you can still have fun with various treats without feeling guilty. Here are some top 10 things to include in your alternative Easter basket that won’t leave you feeling guilty.
If you want to eliminate the sugary and fattening Easter eggs but can't eliminate chocolate from your diet, you can include the healthier alternative and try dark chocolate instead.
Although they still contain a fair amount of sugar and shouldn't be eaten in massive quantities, dark chocolate has many fantastic health benefits - and the stronger, the better.
Dark chocolate is known to be an antioxidant, which can help reduce the risk of heart disease and certain cancers. They also help stimulate cognitive function, meaning that you may be more focused and have better concentration with a diet that includes dark chocolate occasionally.
The unique bitter taste creates a luxurious indulgence that contrasts perfectly with the sweetness of regular chocolates, helping your Easter basket appear more high-class and fancier.
Additionally, as dark chocolate is packed with mood-boosting nutrients such as magnesium, protein, phosphorous, potassium and selenium, you'll feel much better after eating it. You may even have a more enjoyable Easter.
Nuts are the perfect addition to a healthy Easter basket. Not only are they great-tasting snacks, but they come with numerous health benefits.
Most nuts, such as almonds, walnuts, macadamia nuts, and cashews, provide plenty of essential minerals and vitamins such as magnesium, calcium and vitamin E.
These help with all sorts of body functions, like regulating blood sugar levels, muscle function, and bone growth.
Additionally, the omega-3 fatty acids in nuts can help maintain good cardiovascular health. They can prevent blood clotting and inflammation, allowing you to pump more blood around your body and energize you.
Aside from having numerous health benefits, adding a mix of flavourful nuts to your Easter Basket can make it much more fun, especially if you fill it with various types and flavors. In addition, the added ritual of having to crack open certain nuts makes the entire process more enjoyable. They are also a very filling snack to keep everyone well-satiated.
Crackers can be an excellent healthy alternative to Easter chocolate, especially when craving something salty. They're a much better alternative to regular crisps as many brands make delicious crackers with whole grains and fewer additives, making them a more natural and less processed option.
When eaten on their own, they are also relatively low in calories and fat and high in fiber which is great for maintaining overall gut health. You can also spread them with cheese and other dips like hummus. Just make sure you go with low-fat options to maintain a healthy Easter.
Moreover, crackers come in various flavors, so it's easy to find one you like. You can experiment with many options to create a colorful Easter basket.
If you're looking for a healthy way to add some sugar to your Easter plans, why not ditch the chocolate and opt for various fresh fruit instead?
Fruits like strawberries and watermelon are excellent sources of nutrients like vitamin C, which promotes healthy skin while regulating mood. They also add a sweet, delicious flavor that everyone can enjoy.
Citrus and tropical fruits like pineapples and mangos also make a great addition to an Easter basket, as they evoke a feeling of spring that suits the season perfectly and are also delicious. In addition, these fruits are full of natural sugars, so they won't leave you feeling bloated and overly full.
Dehydrated and dried fruits like apricots, dates and mangos are a fantastic alternative to the usual Easter chocolates, as they contain no added sugars or preservatives.
Dehydrated fruit has more dietary fiber than conventional sweet treats and fresh fruit. In addition, it is naturally rich in vitamins and minerals.
Not only do these snacks pack a powerful nutritional punch, but they're also super simple to prepare and can equally be bought as they are from the store.
Dehydrated fruit also lasts longer, meaning you can save them for a rainy day when you need a tasty pick-me-up.
Seeds are a fun and often overlooked snack to add to a healthy Easter basket. These are nature's nutrient powerhouses, packed with multiple vitamins and minerals.
Many options, from hemp and chia to pumpkin and sunflower, fit everyone's taste buds and nutritional needs.
Seeds provide essential nutrients like protein, magnesium, iron and zinc that can help you stay energized throughout the day; perfect if you're looking to host an active Easter with lots of games and activities.
Seeds can be eaten independently or added to salads to give them a bit of texture while boosting them to make them even healthier.
Aside from chocolate, Easter is also heavily associated with bunnies and rabbits. So, to pay homage to this, why don't you add some of their favorite foods, such as carrots, celery and cucumbers, to your healthy Easter basket?
These crisp and crunchy vegetables add a nice texture to your Easter basket, give a fresh taste to your treats and are also very light and low in calories. Carrots and celery can be enjoyed independently, or you can throw in a dip such as hummus or sour cream to elevate the flavor profile even more.
Vegetables such as carrots and cucumbers are great for gut health and cholesterol balance and can also promote hydration, making them a super healthy alternative to Easter eggs.
Popcorn makes a fantastic addition to your easter hamper because they're a pretty healthy snack, especially when compared to chocolate. They either come sweet or salty, satisfying both savory and sweet cravings.
When getting healthy popcorn, make sure it's air-popped and lightly seasoned, as popcorn covered in butter isn't healthy.
When cooked this way, popcorn becomes a high-fiber treat low in calories and can help fill you up quickly.
Pack the kernels into your Easter basket and pop them at home for fun.
Although they're not something you can't eat unless you get edible flowers, adding some flowers to your Easter basket is a great way to add color and make it more memorable.
Flowers make a wonderful gift on any occasion. However, given that Easter is a time to celebrate the start of Spring and the blooming of wildflowers, what better time to buy some flowers?
As it's spring, some of the best flowers to add include daffodils, especially as these yellow flowers are already synonymous with Easter. If you want to get flowers that you can eat, various types are available at all the big supermarkets, which make great additions to cakes, cocktails, salads and more.
If you're an avid gym goer or gifting an Easter basket to someone you know that's into fitness, adding protein bars to help with muscle growth is a great option.
Protein bars come in various flavors, and many emulate the tastes of sugary, chocolate-heavy treats, so make a good alternative if you're still craving that taste and experience.
Don't load up with too many protein bars, though, as they are often high in calories to supplement bulking cycles, so stick with a couple to ensure you don't overdo it.
However, they are a good source of iron, potassium, and fiber, which will come in handy if you want to lead a healthier lifestyle at Easter.
You can even make your own using protein to ensure you know what is in them and make them a little healthier.
Although it may sound like an alien concept for many, you don't have to have an unhealthy Easter and fill it with chocolate eggs. Instead, there are various tasty, fun and ultimately healthy alternatives that you can include in an Easter stuffer.
All of the previously mentioned food combines to make a fun and memorable Easter basket that can help you still celebrate the occasion in a guilt-free way.
But, also remember that if you do over-indulge, it’s not the end of the world. You can still make progress with your goals - just don’t let the Easter weekend creep into the following week.
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