Category: health
Showing posts with label health. Show all posts

A plus size girls guide to the gym.

*This post contains gifted items* 

The gym and I have had an on-off relationship for the past 4 years, I've joined 3 gyms, 2 of those gyms more than once and I've even had a personal trainer in the past. Each time I used to walk into the gym the same two things would go through my mind, first being phew, I did it, I am in. The second being what equipment can I use without being stared at for the way I look. Although the first statement remains true, each time I enter the gym, I do feel good about it and I am always proud of myself for making it into the gym. But I've stopped caring what others in the gym think about me as much. Part of this is down to me telling myself that I am not trying to be a model, I am going to the gym to work out, and yes I don't have any makeup on and I am covered in sweat but that's my purpose of going to the gym. 

Over the last few years, I've picked up a few tips and tricks to make my experience at the gym easier and I thought I'd share these with you. I know that the gym isn't for everyone, whether that it is down to personal preference or being unable to go to the gym for whatever reason, this post may not be for you. These are my tips as a plus sized 24-year-old and I hope they help some of you, whether you're a gym newbie or have been going for years. 

Wear the 'correct' gym gear:
I've spent years going to the gym is some slightly too big leggings, a badly fitting sports bra and a baggy black oversized top and my favourite trainers. Unfortunately, these clothes don't provide me with the support I need. I was constantly worried about my sports leggings falling down and how my chest looked when I was running that the actual exercise part wasn't my priority. Purchasing workout clothes from my town is pretty much an impossible mission as the only shop which sells workout clothes is sports direct and this doesn't really ever have anything above a 16 in from my experience. Especially with Sports Bras, there is no hope. However, looking online I usually order a few sizes, my normal size, one up and one down to make sure I have a great fitting sports bra and then I tend to send the others back. Investing in an actual gym top is great too as it is actually made of breathable material and is more lightweight than my trusty black oversized tee. 

Headphones are a lifesaver: 
Sadly, people who go to the gym can often be judged by others as it is that kind of environment, but those people really aren't important to your journey and don't let them take over your session. I usually pop my Plantronics wireless headphones on before I walk in and head to the equipment I want to use. My headphones are soundproof so I literally can't hear anyone around me, so all that is important is me, my tunes and mastering this piece of equipment. Also, a great music playlist can help to boost your mood, motivate you and get you in the rhythm of working out. Spotify has some great playlists to pick from too. 

Take someone along with you: 
If you're anxious about going to the gym alone, especially for your first few times, it's worth taking a friend along so you have someone to ask questions to, or if you're both struggling with something at you're not alone. Going with someone else is great for moral support too. If you're both new to the gym, I'd totally recommend doing an induction. Although they can be long and boring it's worth it as you get to learn how to do things on the machines you wouldn't know about otherwise. Each gym I've been to has a variety of machines which are different from the other gyms so it can be worth having one at each gym you try. 

Find the gym that works for you: 
The first gym I ever went to, we went at 6pm on a Monday, and you can imagine how busy this was. Especially as it's a gym a lot of bodybuilders like to go to as it has a huge selection of weights. From then on, we did find a better time to go, but with being such a big gym it was always fairly busy. It's taken me three gyms to find one I like going to. The gym is quiet during the days, and most of the people who go during those times are older and you can tell they're there for themselves and you don't feel as judged as you can see them smiling at you when you're doing well which is adorable. Sorry tangent. As stated above, gyms do offer a variety of different things within, like classes, swimming and even a spa so it's worth finding one that ticks off the boxes of what you're looking for.

It's ok to do short sessions:
Being plus size and asthmatic long high-intensity workouts aren't really possible for me. However, I've found out what works for me. I often use the incline feature within a treadmill so it's like walking up a really steep hill which I find easier and it tends to burn more calories for me. With running I do struggle a lot and it makes it almost impossible to carry on after. However, a workout is better than not doing a workout and even if you only manage 15 minutes, that's still 15 minutes that you managed. I often have days when I could go for hours and then other times I do 25 minutes and I've had enough. You know your body and you know once you've had enough.

Get a personal trainer: 
Getting a personal trainer is amazing for those who are newbies to the gym world. When I got my first PT he taught me tons of workout essentials that I didn't know from going on my own. Including the exercises, you need to do to target certain areas and what order to do exercises in. I did a variety of workouts which I would never have tried without getting a plan and advice from a personal trainer. Even if you can only afford one or two sessions it's worth it as you can remember the workout for when you do it alone. 

I hope you enjoyed this post I put together, as much as I enjoyed writing it and let me know in the comments what your favourite exercise to do is? 

10 great tips for training for a marathon this winter season

  1. Motivate yourself
It’s hard to motivate yourself to train even when the weather is great so for those who are planning to begin training for a marathon in winter; you’ll need some tips on how to motivate yourself. Try to arrange to train with a running partner, so you have a date and time to stick to. A boot camp such as Prestige Boot Camp is one of the best ways to meet a support network of people who are all training toward the same goal.

  1. Dress for the cold
The key to dressing for winter training is to wear the right amount of layers that will keep you warm without sweating so much that you catch a chill. Go for layers that have zippers as these will allow you to vent air as you heat up.

  1. Be bright
Days and nights tend to be darker in the winter, so it’s vital that you stay bright to be seen by motorists while you run. Wear reflective, fluorescent clothing or even wear a headlamp or carry a flashlight so that you know people will be aware of your presence on the roads or pavements.  

  1. Warm up
It doesn’t matter if you’re training indoors or outdoors, it’s important to get your blood flowing before you get into the full swing of things. Run up and down, do some jumping jacks or use a jump rope.

  1. Change quickly
This step comes after your run. As soon as you stop running, your core body temperature will drop and if you’re sweating this can cause a severe case of the chills. Change into warm, dry clothes as soon as you can.

  1. Balance indoor and outdoor training
Even though the marathon that you’re training for will take place outside, don’t be afraid of using indoor equipment such as a treadmill to keep up with your training schedule. Train with pace with at least a one percent incline which will keep you on track with your interval training.

  1. Prepare for the weather
If you’re training outside in the winter, there’s no doubt that you’ll have to deal with rain, wind and even snow. If you’re wet, you’ll start to get cold so staying dry should be one of your top priorities. On windy days, start your run into the wind and finish it with the wind at your back. This will mean you avoid the breeze after you’ve broken a sweat.

  1. Fuel-up
Those who train in the winter have found that they usually need to fuel up more to get through the end of their workout.  A well-fuelled run means that you’ll get a proper recovery.

  1. Stay hydrated
Even though the weather isn’t hot, you still need the same amount of hydration. Keep on top of your water intake throughout your training and make sure that you balance

Staying Healthy In The Winter Months | Lifestyle

Winter can often be a time where our motivation levels are at their lowest, and the temptation to indulge is often at its highest. This can often be caused by the darker nights and colder weather. However, it's vital that you keep your exercise regime on track during the winter. Otherwise, you risk undoing all of the progress that you made in the early parts of the year. If your motivation to stay healthy is falling, make sure you follow these tips to help you get through it.

Look at YouTube videos
If the dark nights and poor weather are putting you off going outside, then why not look at some video workouts on YouTube? You don't even need to leave the house for this, and you can often use items you have lying around to complement your routine. There are millions of workout videos on YouTube, and some even come from the finest personal trainers in the industry, meaning that you're sure to find an exercise style that suits your fitness level.
Go ice skating
This is a great way of embracing everything that winter has to offer. You can also bring the kids along. It's estimated that ice skating burns as much as 387 calories per hour for an average-sized woman who is travelling at normal speed. This is an incredibly high amount, and you'll have a lot of fun doing it, too. What's more, with Christmas not too far away, you can expect to see ice rinks popping up all over the country so you won't have to travel too far to get your fix.
Enjoy a luxury boot camp
What better way to escape the cold weather than by jetting off to some of the finest locations in Spain and Portugal and taking part in a fitness and nutrition boot camp that's lead by some of the finest trainers in the industry?  Not only will you take part in inspiring, fun and challenging exercises, but you will also have access to a vibrant, healthy menu that is sure to get your taste buds tingling. All of these activities are set against some of the most stunning coastlines these countries have to offer. Keeping fit in the winter can often be a chore, but this will not be the case if you book one of these retreats through Prestige Boot Camp.
Change your clothes

If you're still using the same shorts and t-shirt combination in the winter that you used for jogging in the summer, then it's no wonder your motivation levels are dipping. Your summer clothes are not designed to handle the harsh winter elements, so make sure you buy some clothes that are. Under Armour is a great base layer to fit underneath a fleece, so why not add to your look with a pair of sports leggings with some shorts on top of that? Finish the whole thing off with a good pair of gloves and a hat. If you're well prepared to handle anything that winter throws at you, outdoor activities like jogging will seem less daunting.

Simple Ways To Feel Better! | Lets Talk

As a university student and also someone who suffers a lot from poor mental health, I am often on the lookout for little ways to make myself feel better. I am hoping a lot of you relate to this post in some way and find a way to feel better from it; as these are my own personal ways please feel free to share any that you yourself use to feel better.

Take some downtime: 
Sometimes when you're feeling down/tired the best thing to do is nothing. Spend the day in bed or the evening watching some rubbish TV (Honey boo boo or sex sent me to the ER are my faves) possibly have a shower and a face mask. Or even just read a book. When I'm feeling down I put on some good music, turn off my phone and just take some time away to think about things.

Drink more water: 
As random as it sounds like drinking more water seriously helps with your mood as you feel more refreshed and less tired. I love to start my day with an ice cold glass of lemon and lime water.

Look after your health: 
This is one for all of the university students out there, when you're at university your health comes last a lot of the time, lots of drinking, lack of sleep and spending a lot of time with other people you forget what it is important. Taking vitamins can help maintain your body as well as making sure you're on top of your sexual health, sometimes we do things we regret at university and it is important to stay on top of getting checked. There are so many free clinics around, it really does benefit you to get checked. It is also important to check yourself out, women can often suffer from cystitis from not drinking enough, having a lot of sex and many other reasons. It is not something to be embarrassed about if you are worried about anything it is always best to get checked by a professional.

Sleep so much more: 
It is so important to remember to sleep as much as you can at night, a lot of the time bad moods can come from being overtired. Even if you can't sleep at night make up for it in the mornings, it is ok to do this.

I hope this post helped in some way and I would love your tips for feeling better! 

*Collaborative Post