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Using Day Passes For London Gyms

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Many of you will have, at least at some point, made a commitment to be healthier and perhaps attend a gym. You may have been wise enough to avoid the initial expense of long term memberships too and decided instead to opt for day passes for London gyms. But intention is one thing, action is another. So if you’re someone who has made a commitment to change, but are yet to start the journey, or someone who could use a little help to keep going then read on. Here we provide you with the motivation and tips to stay active and to make the most of those day passes for London gyms.

There are many benefits to being active. You will prolong your life expectancy and make it more enjoyable at the same time. But there has always been that age old problem of “getting to the gym”. Habits are hard to break, whether they are good or bad. So if you are already in the habit of not going to the gym, then the idea of attending may seem preposterous – you’ll find excuses easy, you’re tired, it’s cold, or the best of all, you’ll start tomorrow. You’ll need to break this cycle, and the good news is that, although it will take commitment and effort, once you do so, you will have established a whole new habit of attending the gym and that too will be difficult to get away from. No it will not be easy, if it were everyone would be fit and healthy and the ideal weight, but the returns and rewards are definitely worth the efforts.

Gear

Don’t think that having the best gear makes it easier, it doesn’t, and it is probably best to avoid the expense until your new habits are formed. You’ll need a good pair of trainers and some loose clothing and that’s it – except of course for your day passes. It is more important however to have the gear with you. If you intend to go to the gym before work, get dressed into your gym clothes, if you’re going afterwards, make sure you have them with you. Having to detour home for example is just another temptation to avoid going. The location of the gym matters too, the further you have to travel, the more reasons you’ll present to miss going altogether. The best way to avoid temptation is to never have the chance to give in to it!

Plans And Partners

You need S.M.A.R.T goals. Specific, Measured, Attainable, Reasonable and Time based. So rather than saying I want to lose weight, pick a weight you want to lose within a time period – say 2lbs per week for 6 weeks. Once achieved, review and change your goals.

Training partners will help. They are an extra reason to not missing a session as you will less likely let somebody else down as you will yourself. Be careful though in choosing. Pick someone who has similar goals, don’t pick someone training for a marathon, when you’re toning up. Pick someone reliable too!

Diary

Document your progress with a diary. Take selfies of your body to “see” the real progress that scales can sometimes hide. Also ensure that you keep a note of your times, achievements and targets for review. If you see progress, you’ll likely get through any moments of weakness when you are doubting yourself.

Help

You may already have a partner, but you can still get additional input, albeit at a price. Personal trainers are great for changing-up regimes, keeping things fresh and keeping you motivated. Remember however that there are good and bad ones, and they are running a “business”, the intention of which is to make money.

Mishaps And Recovery

Your decision to act is all about change for the better. However, no journey is ever free from mistakes, mishaps or slip-ups. Don’t beat yourself up if you miss a session, otherwise you’ll come to associate the gym with punishment. Instead simply accept it and move on, ensuring that you keep the good habits you have established and not let any bad ones slip in.

Nothing stops training faster than an injury so beware. Always warm up and cool down properly and stretch too. It’s hard to get/stay fit with torn muscles, so learn to prevent them rather than having to recover.

Making a commitment to change is a big decision, taking the first step is a big achievement, but sticking to it is the hardest thing. Hopefully this advice will ensure that one day you’ll look back and recognise just how far you’ve come!

Summer Body Guide

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Although it certainly doesn’t feel like it right now, we promise you that summer’s on its way at last! Have you got fitness plans to tie in with the warm weather? There’s so many events to take part in and get involved in, including the big city marathons such as London, Brighton and Boston, The Arnold Sports Festival and even the FIFA World Cup.  All of these events appeal to a wide array of fans, not just those specific to the sport.  If any of these have got you all excited and inspired to get yourself in better shape this year, whether it be getting stronger, leaner or even increasing your muscles then we’ve got the perfect guide for you. Put together by the experts over at Discount Supplements, the UK’s leading Health & Fitness retailer, it features workouts to build muscle and strength, CV workouts for improving your overall fitness, a playlist of great songs to keep you going during your training and even a selection of supplements to choose from to help you hit your goals ranging from protein powders, amino acids and even pre workout to get you fired up before your sessions.

Fat loss: The reasons behind your lack of progress

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It doesn’t matter whether you are an Olympic bodybuilder, or someone who is visibly carrying a few extra pounds, at one point in life everyone wants to shred a bit of fat. They say that the optimum body fat percentage level is about 10% but in truth, most of us would be more than happy if we were around the 15% mark.

Unfortunately, eliminating fat is easier said than done. It’s for this reason that so many people are turning to surgical procedures, like laser liposuction, and you only have to take a look at the Sono Bello Reviews to see how much these have surged in popularity.

If you haven’t yet reached that point, there might be some obstacles that are getting in your way. Try removing the below from your life and see if it makes a difference to your level of fat.

Obstacle #1 – You don’t eat enough

This is the issue that surprises pretty much everyone out there. In a bid to shred fat, a lot of people feel as though you simply have to limit your calories. While it’s true that calorie counting is going to help you, if you slash too many out of your diet you are asking for trouble.

The problem with eating too little is simple; your metabolism slows down to record levels. The upshot of this is that it will actually become harder to burn fat. Perhaps an even more problematic issue is your body moving into starvation mode though. In simple terms, this means that any food you do eat will be stored as fat and once again, this isn’t the desired result when it comes to trimming your waistline.

Obstacle #2 – Too much cardio

Again, it almost sounds ridiculous, doesn’t it? After all, we’re taught from a young age that running, cycling or your cardio option of choice is the best training approach if you’re looking to lose weight.

Unfortunately, for most people at least, this is barely sustainable. Waking up every morning and running for miles and miles just isn’t practical, and over time you will get fed up. Not only this, but other forms of training such as HIIT and even weight training are much more effective in the way that they can burn a lot more fat in a much quicker period of time. Additionally, even after you stop training, they will make your body continue to burn the dreaded F-word.

Obstacle #3 – You don’t give diets a real chance

Finally, you need to give your diets a fighting chance. It’s true that there are countless ones now at there that are just fads and will never work. At the same time, there are plenty that will work – but only if you give them time.

Give them a week and you won’t have any reasonable time to judge them. Give them several months and you can then gauge whether or not they are compatible with your lifestyle. If you keep chopping and changing, you’ll never know what works and what doesn’t.

6 Ways to Successfully Lose Weight

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Many people living with excess weight can often feel insecure and unconfident in their own skin. Unfortunately, some often struggle to shed the pounds for good. To help you achieve your dream body, we are providing six ways to lose weight successfully.


  1. Drink Water

A light beer, energy drink and fruit smoothie can contain up to 100 calories. Not only that, but they are often filled with carbohydrates and sodium, which can fool your body into retaining water. Yet, water contains no calories, can drain excess water weight from your body and can increase your metabolism. If drinking water seems more like a chore than anything else, add a wedge of lemon or some cucumber and mint leaves for a more refreshing flavor.


  1. Eat Vegetables

Vegetables can help speed up weight loss, meaning you can achieve your dream body at a faster rate. Swap refined carbs, such as spaghetti and white rice, for whole grains or vegetable alternatives. Zoodles (zucchini noodles), boodles (butternut squash noodles) and cauliflower rice can be tasty substitutes. Vegetables will also provide some much-needed nutrients, so you can create a healthier, happier body.


  1. Burn Calories with Cardio

It’s time to burn some calories by embarking on a minimum of 30 minutes of cardio each day. Try to find a workout that allows you to use multiple muscles simultaneously, such as cardio kickboxing, spinning or even a boot-camp workout.

Half an hour of each exercise will allow you to burn between 200 to 300 calories, depending on your gender and weight, and it will also help you to tone your muscles. In fact, you can burn even more calories each session with interval training. All you need to do is alternate intensive cardio into short bursts of slower activity.


  1. Drink a Coffee Before Exercise

Fuel your body by enjoying a hot cup of coffee one hour before exercise. You can enjoy a pre-exercise cup of joe with either skimmed milk or can take it black, which will provide your body with the energy it needs to maximize a workout. You will, therefore, be able to push yourself further during physical activity to meet or exceed your exercise goals.


  1. Consider Bariatric Surgery

Professional bariatric surgery Los Angeles is also an effective option for shedding the pounds. It is simply a procedure that fits a small yet flexible band filled with saline around your upper stomach. This safe surgical procedure helps to slow the movement of solid food in the lower area of your stomach, which will ensure you feel fuller much faster and will result in you eating less.


  1. Enjoy 30 Minutes More Sleep Each Night

Did you know that sleep can help you lose weight? Enjoying just 30 minutes more each night can result in you making healthier food choices, so you will be less tempted to opt for a sugary snack for your breakfast. What’s more, it will prevent tiredness, so you’re more likely to enjoy exercise. Increase your metabolism by enjoying between 7 to 8 hours sleep each night.

Have you lost a considerable amount of weight? Tell us how you done so in the comment section below.

How to Stay on Top Form throughout your Thirties and Forties

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The joyous, if not horribly confusing, years of your twenties pass quickly, and there is a temptation to approach life in your thirties in the same way. What has really changed, and anyway, isn’t age just a number? Sadly, with the advancing years comes a whole host of concerns you have never had before; for example, wrinkles become less of a distant possibility and a present reality, and you will develop a few grey hairs. If you are really unlucky, you might lose it all completely. Before you go and lock yourself away and scream, consider changing your lifestyle and leading a healthier and fitter routine.

1. Get Fit, Stay Fit

There is a reason that everybody always talks about fitness levels. Whereas it might have been ok to be pallid and skinny in your teenage years and early twenties, as you get older these things get less easy to change and your physical fitness becomes more important. If you’re familiar with what they gym looks like from the outside, yet you haven’t actually made it inside yet to look at it up-close, go and get a trial day membership and see whether you might actually enjoy it. If it isn’t for you, research body weight workouts for doing at home. However you tackle your fitness, or lack thereof, do it while you are still (relatively) young. Remember, good habits take a lifetime to develop, so you better start quickly.

2. Assess Your Lifestyle

Are you addicted to sugar, do you eat bacon more than once a day? A healthy diet is super important to increasing your lifespan and making sure you are in peak physical condition for as long as possible. Record how much you drink every week, as it is easy to let a drinking problem creep up on you. Before you know it, you could be far exceeding the recommended amount and not even realize. Similarly, do you smoke? If so, switch to a vaporizer and buy yourself a selection of flavors at the ejuice sale. You might be able to reduce the amount of cigarettes you smoke drastically.

3. Maintain Key Friendships

In your twenties, it can feel like there is a party every weekend and opportunities to see your friends are plentiful. As you get older, you develop careers and long-term stable relationships. Many of you will have children, and between looking after them and yourself, it can seem like there’s barely enough time for eating a decent meal in the evening, let alone staying in contact with friends you made at University. Studies have indicated that friends may be more important than family in our later lives, so keep yourself in contact with friends and get the most out of life in your thirties. Send each other messages, and try and have a monthly dinner party. There are some things that you can’t get from your family, no matter how amazing they are. You’ll also need the change in environment, otherwise you may find it difficult to stay sane.

The common at-work mistakes which are blighting your weight loss journey

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One of the most difficult elements of a weight loss journey is aligning the rest of your life with it. In an ideal world, things wouldn’t get in the way, and we’d have hours on end to prepare nutritious meals and in short – do everything properly.

Unfortunately, we live in anything but a perfect world. It’s for this reason so many people have to tackle their weight through surgery, with Sono Bello continuing to attract umpteen patients who are looking to destroy their fat cells.

One of the worst offenders in day-to-day life is work. Particularly if you have an office job, the impact on your waistline can border on the unbelievable. It’s for this reason that we have put together this page, as we take a look at some of the worst mistakes that people make at work as they bid to shave the pounds.

Mistake #1 – Eating lunch at their desk

We’re not even going to go into the rights and wrongs of starting at a screen all day without a break (although as you have probably gathered, there are far more of the latter to talk about).

Instead, we’re going to talk about your screen from a slightly different perspective. If you eat lunch at your desk, your eyes are going to be fixed on your screen for the whole duration. This means that you pay far less attention to what’s on your plate and as such, you’ll just eat anything and everything that’s in front of you.

Needless to say, this approach is asking for a wider waistline. Instead, opt to get outside (and at least grab some exercise along the way), and stop staring at that screen.

Mistake #2 – The regular candy supply

Some offices have that employee who regularly brings in candy, while others have a whole array of people who engage in the practice. Usually, it’s following a vacation or on a birthday – people can generally find decent reasons to bring in sugary snacks.

For the dieter out there, little else needs to be said. Already, it’s difficult to avoid sugary temptations, yet when these are placed in front of you in an environment like an office things take a turn for the near-impossible.

Unfortunately, there’s little actionable advice we can give here. Simply try with all of your might to say no to the snacks; they will be having a bigger impact than you think on your weight.

Mistake #3 – The office vending machine

If your office doesn’t have one, you’re in luck. If you do, you’re asking for even more temptations.

For some reason we haven’t got to the era where vending machines are filled with healthy goods. It means that candy bars and all sorts of other nasty’s are constantly in front of your face.

This time, there is advice you can follow. Firstly, don’t carry any loose change to the office so you can’t physically purchase anything. Then, bring your own snacks – and make sure they are completely healthy.

How Athletes Can Get More Energy

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Energy is the life-blood of the athlete and what they need to perform to the best of their capabilities. Trainers like Peter Benedict St. Andrews use every technique they know of, to get their athlete clients more energy, so they can win more. It is an ongoing challenge that requires constantly examining the athlete and their habits to determine what to modify. In the end, suggestions are offered that should help. Here are some of the most frequent suggestions trainers offer their athlete clients.

Better Diets

Athletes typically need more calories because of the amount of energy they expend when training. But these calories need to be from the right sources and in the right proportions for them to be most effective in providing them with the energy they need to compete at their highest level. The average American diet consists of three large meals that happen throughout the day with many hours between each and snacks at random times in between. The problem with this strategy is you often receive too much food at the wrong times. The large amounts overload you system and require lots of energy to digest, so you end being really tired for long periods after you eat. A better diet is an Asian approach where the athlete eats smaller meals many more times throughout the day. This approach provides a smaller yet steadier supply of energy creating nutrients to the brain and body. Because you are not packed up with so much food, your body is not overtaxed trying to digest it and so it has more energy to delegate to other things.

What the athlete eats is also important in creating the right energy level. The athlete should turn away from the typical western diet that has way too much simple carbohydrates. These foods digest really quickly and give an energy boost that subsides quickly and leaves the athlete feeling drained. Instead the athlete should eat complex carbs and plenty of proteins which stay in the bloodstream longer and provide a consistent release of energy. There should also be a good amount of healthy fats which are important to the body’s internal organs and various systems.

Detox

A detox is a process that cleans toxins and other bad things out of the body’s digestive and working systems. The liver and kidneys provide us with a good detoxification system, but because of environmental pollution, bad diets and other factors, they often get overworked and cannot do the job an athlete needs. As a result the athlete feels sluggish and low on energy.

One particular area of focus for a detox are the intestines where lots of bad bacteria and toxins can build up from waste that does not get excreted. When the intestines are in this state they do not absorb as much nutrients and demand more energy from the body to do their jobs. As a result an athlete can feel sluggish and low on energy constantly. Detoxes take anywhere from a few hours to days to work depending on the areas focused on and the extent of the problem. The result of a good detox is weight loss and vibrancy. They should be performed every few months to ensure the athlete is getting all of the energy available.

There are dozens of detoxes with some focusing on the kidneys others the liver or intestines and some focusing on a myriad of the body’s internal organs. Each has its own claims and some get combined with other beneficial things like diets so you get multiple benefits from the detox.

Naps

Some people think that naps are only for old people, but for an athlete, a nap can be one of his most important tools. Naps give the body the chance to reset itself and to put aside any stress that has built up during the day. It allows the body to recharge and is the perfect solution you’re your batteries are running down. It also gives the body a chance to heal and bumps and bruises. When you rest the body can put much more energy towards this type of healing. The best naps to take are for about 20 minutes and in a darkened room. These types of naps will not affect your night’s sleep.

How to Go From Couch to Workout Hero

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The idea of exercise has put me off for many years, in all of its forms, I have never been one to exercise and up until the beginning of last year I genuinely never thought that I would ever catch myself in lycra and running shoes. I have never been overweight, I eat a healthy diet, but I have never been fit and last year I set about changing that for good. Along with the help of my friend Heather Weber I started to go to the gym, go jogging and take fitness classes and I have never looked back, I feel great and I would recommend this to everyone. I understand how hard it is to get started and so here are my tips on getting from the couch to become a fitness freak in no time at all.

Start In a Tiny Way

I knew how low my energy levels were and how much I hated the idea of exercise and so I decided that I would start in the smallest way possible, 20 minutes per day. That’s right, the same amount of time that most people took to warm up would be my full work out for the day. The reason I started out so small was because I felt that it was achievable and that the more that I achieved, the more I would keep going, it turned out to be true. As the weeks went on I gradually increased my workout times to 30,40 and 50 minutes before hitting the magic one hour after just 6 weeks of working out.

Accountability

You do not have to do this in the same way that I did but creating accountability for yourself is a great way to ensure that you actually do what you set out to. I made a deal with my friend Heather that for every day that I did not complete my exercise, I would have to give her $50, something which I was not prepared to do, thankfully this never happened because it was enough incentive for me to keep going each and every day.

Low Impact First

If you are struggling with weight issues then you need to be smart about how you work out so that you do not do any damage. My first workouts were all low impact activities like yoga and pilates, it was only once I became more flexible and improved my condition that I started to run or do spinning classes. Don’t try to change the world in a day, take it slow and steady and gradually was yourself in to a workout schedule.

Routine

You must work out to a routine, this is not something  that you can start and stop or you will lose momentum, whether it is every day like I did or just 3 times per week, make sure that you work hard on sticking to that work out routine so that you can make the most of your efforts.

Low on Energy – Five Simple Ways to Boost Your Energy Level

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Feeling low on energy is something that plagues everyone from time to time. Depending on how long you’ve been feeling this way, it can go from mildly annoying to extremely frustrating. So, what can you do about it? How can you get that boost of energy you need so you can be more productive, and take part in all the activities you want to? Here’s a look at five simple ways you can go about boosting your energy level.

Start Working Out

While it may sound like working out will do nothing but drain your energy, the exact opposite is true. Studies show that even the smallest amount of activity is able to boost your energy. Taking part in low-intensity exercises can decrease a person’s fatigue by up to 65% and increase energy by 20%. So, what is a good form of low-intensity exercising – walking. There is no equipment needed, no gym membership, and you can do it on your own or with a buddy.

In order to get the most out of your workout, you can also look into various supplement options. Some are meant to be taken before your workout to boost energy and stamina, while others can help your muscles recover after a more intense workout.

Skip the Caffeine and Reach for Green Tea Instead

When that tired, lazy feeling kicks in, it’s quite normal to reach for that hot cup of coffee, but did you know there is a more effective drink when it comes to giving you an energy boost? Green tea does contain caffeine, but that’s not its main benefit. What it offers is EGCG, which is an active compound that is believed to help weight loss. So how does weight loss help your energy levels? By sitting at a healthy body mass index, you’ll have much more energy than if you are overweight.

Make Sure You Get Enough Sleep

It’s only normal that people get busy with life and often sleep is the first thing that suffers. Whether you just aren’t getting enough sleep, or it’s not quality sleep, your body will suffer from it. It’s a good idea to set up healthy sleep habits for yourself, which include getting six to eight hours of sleep each and every night.

Catch Some Rays

Here’s a really easy and enjoyable way to boost your energy, all that is required is to step outside and soak in the sun. Experts suggest 15-20 minutes’ worth of sunshine each and every day as a way to boost your energy and your mood. Just don’t forget to apply your sunblock before heading out into the sun.

Make Sure You’re Well Hydrated

Another reason you may be feeling low on energy is because you are dehydrated. Many people simply aren’t drinking enough water. Dehydration can cause fatigue, dizziness, and mental fogginess.

The next time you’re feeling a little low on energy, why not give one of these tips a try and enjoy the immediate benefits they offer.