Weight Loss Tips for a Sedentary Lifestyle

by Head Health Nutter on April 24, 2015

Are you having trouble figuring out how to get physically active? Are you stuck in your chair often watching TV or working too much? If this sounds like you, then you might be suffering from a condition that makes thousands of people big: a sedentary lifestyle. Keep reading today’s guest blogger, Perly Rodolfo, for practical weight loss tips for inactive people!

You are probably reading this article because you are searching for ways on how to overcome this type of behaviour. A sedentary lifestyle can degrade your health in many ways, especially when it comes to your emotional, social and physical attributes, such as weight gain.

couch potato Sedentary lifestyle is often referred to as a “sitting disease” or more known as “couch potato”, which is often the lifestyle choice of obese and overweight individuals. Activities such as sitting, reading, watching television, playing video games and prolonged computer use (such as those who work in the office) with no vigorous physical exercise are considered sedentary activities.

Read on and get more insights on how to overcome weight gain even if you are a couch potato.

Five Weight Loss Tips for Sedentary People

Tip#1 – Make your Diet the Most Important Part of Your Weight Loss Program

Okay, so you can’t avoid sitting on your chair because you are stuck in your workplace for at least 8 hours a day. What can you do to avoid weight gain?

The most logical thing to do is to watch what you eat. Dieters have all known the benefits of healthy eating for weight loss. While you can’t exercise to support your dieting program, at least you can help your body in preventing weight gain from mindless and unhealthy eating lifestyle.

First off, you need to drink a lot of water to keep you fuller longer. Experts suggest that drinking 8 glasses of water a day (cold water is much more preferable) before meals can help burn calories naturally. Now that a weight loss secret without exerting any sweat!

Next is to add more veggies into your diet and avoid salty, sugary and flour foods. Veggies are good alternative snack while you are in a couch or in your workplace. When you substitute vegetables for junk foods, you are guaranteed superb health and a better metabolism which will lead to better weight management.

What about your drinks? Smoothies, sodas, alcohol drinks and even juice shakes are the favourites in this department. However, these drinks will pound your calories into another level, giving your weight to endure. So if you are a sitting duck, avoiding these types of drinks can be beneficial for your weight loss endeavour. Drink water, almond milk or indulge yourself for a healthy and fresh fruit drinks instead.

Remember that I don’t suggest that you fast or do any known fad diet online. Just a sensible but balanced diet will do.

Tip#2 – Stretching / Simple Exercises

Now if you really can’t avoid sitting for a long time, then you can do simple desk stretches or desk exercises to keep the blood flowing in your body.

Shoulder shrugs can be relaxing because it releases your neck and shoulders. Do this exercise for about 16 reps while inhaling deeply. If you can lift your shoulders as high up to your ears, the better. Stand up and sit down without using your hands can be a challenge and will make you more physically active even if you spend a lot of time at work. Do another 16 reps for this workout after shoulder shrugs.

Hand exercises can be done while sitting. First, clench both your fists, stretching both hands out in front of you then make circles in the air. Do this first in one direction to the count of ten, and then reverse. Shake out your hands after the routine. You can also do some finger exercises while doing this trick.

How about your abs and legs? Leg extensions will satisfy your thirst for exercise. Grab the seat of your chair to brace yourself and keep a sturdy position. Extend your legs straight out in front of you so they are parallel to the floor. Flex and point your toes several times, then release and repeat as you like.

Lastly, you can do arm stretches, a body hug and a leg hug for your back and shoulders.

Tip#3 – Take a Dependable Dietary Supplement

Okay, you’re probably raising your eyebrows right? Don’t get too negative about this tip, because dietary supplements do work! It is just a matter of which diet pill is the best for you.

Most adult dieters use their own favourite brand of dietary supplements and research shows that most of them are using thermogenics or commonly known as fat burners. In a sedentary lifestyle case such as yours, you certainly don’t need fat burners as it is more ideal for people who exercise a lot. Plus, these supplements do have stimulants, so it can trigger side effects as well.

What fits best for people with sedentary lifestyle are carb/fat blockers, fat binders and appetite suppressants. I prefer appetite suppressants for you because most people can’t control mindless eating while in their chair. Appetite suppressant drugs such as Aminorex, Ephedra, Meridia and Phentermine are strong and effective pills but all were already discontinued drugs due to their infamous side effects.

Fortunately, there are “safe” alternative appetite suppressants that are available in the market and most of these dietary supplements work similarly like phentermine drugs. Here is a review of one of the bestselling Phentermine-alternative diet pills in the market today that you can try.

Tip#4 – Be Socially Active

If you are not completely a couch potato and are just stuck with your chair due to work, then you can do something to keep your weight in its healthy range. One way is to be more active socially. Why? Because being active socially active will lead to a more physically active lifestyle.

Social contact can be just effective as exercise at improving your mood and quality of life. So maintaining social interactions even if you are spending more time on your work desk, can help prevent the risks of depression, dementia or even obesity.

Having friends that are inclined to sports or have an upbeat work ethic can influence you to the same routines. Classes such as sports, art, music or even a writing course can help you to prevent being a couch potato. Volunteering for a community work, joining a club or a gym perhaps, will all help in encouraging you to get fit physically and mentally, and it all start by being socially active.

Even new technology today such as social media sites, apps and many others will do the same benefits for you.

Tip#5 – Use Fitness Accessories

This time, you’re going to need to spend some money as I am going to recommend some products that can be useful for your weight loss program. I guarantee that these products are suitable for sedentary people like you.

Hand Strengtheners

Hand strengtheners are useful even if you are lying on your bed. It works by pressing the strengthener gadget multiple times until satisfied. Hand strengtheners are perfect for sedentary individuals as it less intense and can be done anywhere.

Wrist Weights

There are hundreds of brands that offer different types of wrist waists. From 2 pounds up to five pounds pair weights. Wrist weights are perfect if you think you are spending more time watching television or playing your favourite video game. The weight itself reminds you that you are trying to get fit even if you are so lazy on your couch. Best used together with a pair of ankle weights.

Stomach Belts

Waist trimmers or stomach belt fitness accessories are perfect for people with sedentary lifestyle. Though the reviews for these type of products varies, there are still a valuable equipment that you can use to tone your abdominal area.


A cardiovascular machine that can be placed under your desk, a stepper or sometimes called pedal exerciser, is one of the best exercise equipment that you can use to improve your health. A stepper is designed specifically for people who are too busy working in the office or at home. So if you consider yourself sedentary, then you may want to consider using stepper machines.


Being a sedentary individual doesn’t mean that you can’t get fit or lose weight. These practical tips can help improve your weight and your overall health.

But of course, I still encourage you to give time for regular exercise as it is beneficial for you. Remember that activity and exercise are not always the same. This means that not all activities that I mentioned here can be your main fitness regimen, but will just help to sustain small components of musculoskeletal and metabolic health. You still need to exert a lot of effort to achieve your health goals.

Think about the time you spent for sitting down and think about its effects on your health. So you need to ensure that you win your battle against sedentary lifestyle and I guarantee that you will win your battle against weight gain!


  1. http://www.webmd.com/fitness-exercise/features/stretching-exercises-at-your-desk-12-simple-tips?page=2
  2. http://en.wikipedia.org/wiki/Sedentary_lifestyle
  3. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996155/

About the Author

Perly Rodolfo is the editor of one of the fastest growing supplement review sites – www.populardietpills.net. We offer unbiased and functual reviews of the best weight loss pills in the market today. Read our top rated pill here.

Got any tips yourself to guard against the negative health effects of a sedentary lifestyle?

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Tips for Stress-Free Spring Cleaning

by Head Health Nutter on April 22, 2015

Call me crazy but I love spring cleaning! I’m going to love it even more after taking a few of these tips by guest blogger, Benjamin Lamm. 

The days are longer, birds are singing, and the flowers are blooming – spring is definitely in the air. The coming of spring also means it’s time to do some deep cleaning to get your home picture perfect for summer entertaining. Spring cleaning doesn’t have to be overwhelming or stressful, especially if you are organized and dedicated to getting it done.

#1: Keep It Realistic

cleaning-bedroom Spring cleaning doesn’t happen in a day, at least not for most houses. Break down everything you need to do into bite-size chunks, and work on getting your kids to help, but be realistic. Plan to work on manageable-size chunks, even if it means spring cleaning may take a week or two to complete.

#2: Take Advantage of After Hours

It can be impossible to work on spring cleaning around your normal daily tasks, especially if you work outside the home or spend your days shuttling the kids around. Instead, consider scheduling a single cleaning task in the evenings, perhaps after the kids are in bed. Dedicating just one hour a day to uninterrupted cleaning will help get your home spic and span before summer arrives.

#3: Out With the Old

One major spring cleaning chore is switching out the winter wardrobes for the warm weather duds. Take this opportunity to thin out your closet, which will give you more room and make future spring cleanings easier. If you didn’t wear that sweater last winter, what are the chances that you will wear it next year? Donate it and move on. The best method of trimming down in an organized way, I’ve found, is to label everything.

#4: Schedule a Temporary Hiatus

Do you really want to cook a four-course meal after a day of deep scrubbing the bathrooms? Give yourself a break on the regular daily chores that can wait. Spring cleaning week is the week to pull meals out of the freezer or order in pizza. Focus on the temporary tasks for spring cleaning and let anything that isn’t time sensitive slide until you are done.

#5: Utilize Simple Solutions

A lot of spring cleaning is just managing the regular clutter that builds up in any home. As you clean each section of your house, add in some simple small storage solutions that will be easy to maintain throughout the rest of the year. New shelving, dividers, or racks can keep your pantry or linen closet looking nice and organized. Even adding some dividers or small containers to a drawer can work wonders at corralling small items.

#6: Give Yourself a Ribbon

You deserve a reward after a long day of cleaning! Build some rewards into your spring cleaning routine. Small rewards can keep you motivated as you finish small tasks, while a big reward at the end may be just what you need to finish your spring cleaning. Pick something that you know will motivate you, whether it’s a small item for the house, new socks, or a fancy dinner out.

About the Author

Benjamin Lamm is a communication specialist and blogger. Ben enjoys playing the guitar, spending time with family and social networking.

One tip I’d like to add that make spring cleaning more fun is music! As I’m getting rid of the old and sweeping up the dust bunnies, I rock out to my favourite tunes, making the chore more like a mini-vacation!

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How Does a Vegan Diet Help You Lose Weight?

by Head Health Nutter on April 20, 2015

Today’s guest blogger, Stevan McGrath, shares with us how a Vegan diet assists in weight loss.

Is a vegan diet just what your doctor ordered? If you want to lose weight and improve your health then this dietary program has some benefits to offer. This is a step beyond that traditional vegetarian diet and fewer foods are allowed. For those who believe in a naturalistic approach to health the vegan lifestyle is a good option to consider. For those individuals who have a deep spiritual belief in the sanctity of life for humans and all other animals the vegan diet will be a good option.

fruit and vegetablesRemember that this is not the easiest diet to follow, especially if you are used to meats, eggs and dairy items. There will be some adjustments that you must make, and some tough food choices are going to be placed on your table. If you are open to the idea then why not discover how vegan diet helps you to lose weight?

Vegan Diet Contains Fewer Calories

When you choose a vegan diet your available foods are going to be severely limited. No meat. No fish. No dairy. No eggs. Vegans also avoid those refined carbohydrates, processed foods, sugars and all artificial sweeteners. If you stay completely true to the strict vegan beliefs it is also recommended to avoid consuming alcohol and any products that contain caffeine.

What you will eat is a plentiful supply of fresh fruit; fresh garden vegetables, whole grains, soy-based products, seeds and nuts. Tofu may become one of the main proteins for your diet.

Obviously these foods are not known to contain an abundance of fat, protein or sugar. Even if you eat large amounts of vegan approved food you will still consume a relatively low number of calories. Both vegetarians and vegans tend to consume less food and calories when compared to those individuals who indulge in a regular diet that includes unlimited carbs, meats, fats and sugars.

See also: How Many Calories Should You Have In a Day?

Reasons for Weight Loss on a Vegan Diet

One reason is that people tend to eat less when they are adhering to a vegan dietary regimen. On a standard (omnivore) diet you can indulge in a variety of foods, tastes and textures that people find pleasing to all their senses. The aromas and visual appeal of bacon, eggs, cakes and ice cream create culinary temptations that are difficult to resist. Food is viewed as tasty, pleasing and rewarding. This can, of course, lead to over-eating and consumption of excess calories.

Vegans have a number of food restrictions that must be observed. Vegan diets are designed for the maintenance of life and health, not personal enjoyment.

A second reason that a vegan is going to consume fewer calories is that their food choices are nutritionally dense. Foods such as leafy greens and whole wheat breads are packed with fiber, vitamins and essential minerals. A vegan meal can often result in a full stomach even though the calorie total is relatively small.

A third reason that a vegan diet can help someone lose weight is due to the elimination of the foods that are most closely associated with obesity. You are not allowed to drink sodas. Most cakes and pies are going to be off-limits. Dairy based ice-cream is prohibited. No more ham and egg breakfasts. Bacon is forbidden. Steaks, butter-basted seafood, fried chicken and many other foods must be avoided. When your diet consists primarily of tofu, legumes, veggies and fruit it can be very difficult for an individual to find solace and pleasure in the meals that they are eating.

No Counting Calories

Vegans do not worry about counting calories. For some individuals who want to lose weight the opportunity to avoid calorie counting is a definite plus.

A vegan diet can be so severely restrictive that you can fail to consume adequate amounts of calcium, protein, B12, iron, zinc or Vitamin D. In addition to creating a well-balanced vegan meal plan it is suggested that you enlist the guidance of a professional dietitian or physician to help you select approved foods that fulfill all of your nutritional needs.

Rethinking Food

Essentially you will be revamping your ideas about the purpose of food. If you can make the adjustments to a vegan diet it is possible to lose weight and improve your overall physical health and wellness. Vegans consider food as a tool. Meals are fuel for the body and they believe that nuts, seeds, veggies, soy, tofu and whole grains are the best choices available.

  1. References:


  2. https://www.consumerhealthdigest.com/weight-loss/vegan-diets-undiscovered-edge-among-the-top-weight-loss-programs.html
  3. http://www.medicalnewstoday.com/articles/149636.php

About the Author:

Stevan McGrath has done bachelor’s degree in health administration from George Washington University. He is an Independent health researcher, who loves to explore and write about health condition. He is currently living in Washington DC helping the victim to evaluate their disorders. He is a contributing writer for consumerhealthdigest.com, academia.edu and other websites since 2011. His articles are well-researched and published on several websites. You can follow him on Twitter, Facebook and Google+ for daily inspiration.

Do you follow a vegan diet? What are the benefits for you?

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Surviving Traveler’s Tummy

by Head Health Nutter on April 17, 2015

Who’s preparing to travel soon? If you are, this article by guest blogger, Kate Flannery, is just for you!

Traveling and visiting different countries is a wonderful experience. You get to know various interesting and exotic cultures and wonderful people. It enriches your life and brings you joy and satisfaction. It is also a way for you to bring excitement into your life and gain valuable experience and memories. Part of that experience involves tasting the national cuisines characteristic to the countries and regions you travel to.

Hyderabadi biryani by karan verma But be wary when you experiment with foods in different countries. While your heart might be in the right place, your stomach may not be able to cope with foreign food.

Each region of the world comes with its own ecosystem – organisms, including people, which live in symbiosis with each other. The locals are used to the bacteria, the good and the bad, in their diet, or at least they have grown accustomed to it, having been exposed their entire lives. However, these mundane bacteria can get potentially dangerous for the foreign stomach of a traveler.

If you have never been exposed to certain ingredients and bacteria particular to a region, your stomach could be too sensitive, and you could experience something called a “traveler’s tummy”. The symptoms differ from person to person, but they are always unpleasant, especially when you experience them so far from home, in the middle of vacation.

What not to eat abroad

When abroad, you should be very careful about the food you eat and the water you drink. When things go foul, you could be facing some unpleasant symptoms such as diarrhea, and there is nothing worse than sightseeing with diarrhea.

Salmonellosis and coli infection are both unpleasantly common illnesses you could pick up abroad. If you do get even the slightest symptoms of traveler’s tummy, arrange a detox session for yourself when you return from your journey. But keep in mind that the safest way to stay healthy is to avoid problematic food and water that isn’t boiled or bottled.

As far as drinking water is concerned be sure to buy it and try to avoid local tap water. The food you should avoid includes dairy products, like local milk and cheese, and shellfish, like oyster, that can be full of nasty bacteria and even cause hepatitis. Local specialties usually contain problematic food like this, and you should weigh your options.

If you eat something that affects you, get into disinfection mode promptly (this involves a shot of alcohol every day, to keep the digestive system nice and clean). You could also have a significantly less original experience, and eat local food at trusted, top-rated restaurants. They are not authentic, but they do know their clientele.

Never eat unwashed, uncooked vegetables and fruit. Peel them or cook them in order to destroy the dangerous bacteria. Eat only well prepared roasted meat because you could get trichinosis. Forget meals with raw-ish eggs, as well as raw steaks – salmonellosis is nobody’s friend.

How to detox after vacation

They say that it is most important to stay safe when traveling. This is true, but it is also the recipe to a boring trip. There is no point in going abroad if you are not ready to dip yourself into a different culture, a different mindset. And so, the best of us have all experienced traveler’s tummy. The more you travel, the bigger the chance of affliction. The best way to cure your traveler’s tummy is to detox when you come back home.

Detox can be done in many different ways, and there is something for every temperament, really. You can get rid of toxins by drinking healthy juices made of fruit and vegetables, fresh from your own juicer. For better results, however, go for the product designed for the job – detox teas such as this Australian blend will not only cleanse you out like a pro, but they also require the least amount of preparation for the most results, and they can be taken whenever you are feeling sickly, in general.

You can also try a detox spa treatment – a little bit of pampering for all the senses. Sweating the toxins out is another good way to go. Upon arrival home, don’t go straight for mom’s meatloaf. Eat light meals for a while, make your change in (gastronomical) scenery a slow and steady one.

At the end of the day, you may also need a mental detox (is this even a thing?) while you try to get back in the saddle after a lengthy vacation. A simple thing like a relaxing walk in the park might be just perfect, and don’t forget the power of sharing travel stories with your friends over coffee.

It’s a good idea to show physical photographs of your trips, or even use a slideshow if the stories are really worth the retelling, than to use a laptop or phone – image browsers just drain the fun out of storytelling.

Photo Credit:

About the Author

Kate Flannery is a Perthie sailor and a dedicated aunt who likes writing about her trips and clean living. She is looking forward to a summer spent cruising the Mediterranean, with her dog Butters.

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Hitting the Gym for the First Time

by Head Health Nutter on April 16, 2015

This is a very timely article from guest blogger, Sam Dickson, as we’re all getting a little more active in spring temperatures and… maybe feeling a bit anxious about the upcoming bikini weather? If you’re having trouble with a regular routine (only consistency will get us where we want to be!) then you might appreciate this post. 

Going to the gym for the first time doesn’t have to be an intimidating experience. In fact, it can be quite exciting once you know exactly what you’re doing. Yet the thought of working out surrounded by strangers on equipment you’re unfamiliar with can put a large amount of people off even taking the first step on their fitness journey.

That’s where this blog’s going to come in.

elliptical walker trainer man and woman at black gymFitness is a vital part of a healthy lifestyle, and going to the gym is a chance to keep yourself healthy both mentally and physically. That’s why this blog is going to focus on hitting the gym for the first time, and how you can prepare to get the most out of your gymming experience.

1. Get the right workout gear.

If you’re unsure about which workout clothes to purchase, it’s always best to ask the gym you’ve signed up to. However, the usual attire for working out in gyms consists of shorts, t-shirts, tracksuit bottoms and vests.

Making sure you’re dressed in the right attire will make you feel more comfortable around the other gym goers. So make sure you get kitted out before your first session. If you look the part, you’ll certainly feel it too.

2. Workout at home first.

If you’re nervous about working out with strangers, and have an unfounded worry that everyone will be looking at you, then one way you can combat this is by working out at home first. Whether it’s a run around the park, or a workout DVD in your living room – getting your muscles working will make you feel more confident and build your fitness up before you even start at the gym.

3. Take a friend

If you’re nervous, it’s also worth taking a friend along with you. If they’ve worked out before in a gym environment, they’ll be a great asset and help you get used to the equipment. However, if they are new to the world of gyms much like yourself, then you’ll still feel much less self conscious if you’re not exercising alone.

4. Get a personal trainer

When you first start at a gym, the amount of equipment and weights can be overwhelming. So to combat this, it may be worth getting a personal trainer, or at least investing in one session to get a fitness plan drawn up.

A lot of gyms will offer this service, so make use of it to really get the most out of every workout you do.

5. Do your research

If you can’t afford a personal trainer, then that’s OK. There’s plenty of online resources that can help you get the most out of your gym experience. Start by searching for exercise machines that can improve any problem areas you’re hoping to work on, as well as routines that will help you get the results you’re hoping to see.

6. Check out the classes on offer

Gyms will usually have a studio space where they run a selection of fitness classes from. Most memberships will include the chance to attend these along with the price of your subscription, so be sure to check out what the gym has on offer.

Regular classes that can be found nationwide include Spinning, Zumba, Body Toning and much more. It’s also a great way to meet like-minded people and make new friends, so make sure you make the most of any classes at your gym to really get access to the best of your gymming experience.

7. Don’t forget the weights

When people start to work out, they sometimes place too much of an emphasis on certain exercises, such as running on the treadmill. This is a great workout, there’s no doubt about that, but to really burn fat, you also need to incorporate some weights into your workout too.

Making the most of the weight training facilities will help speed up your metabolism and sculpt your body, so make sure you don’t miss out on this. However – remember to start small with light weights. You don’t want to injure yourself on your first attempt.

8. Learn how to warm up and down

When you go to the gym, warming up and down is just as vital to your workout routine as cardio and weight training. You must ensure that you take the time to build your heart rate up, and also take the time to return it to a normal pace when you finish.

You can do this by lowering your cardio intensity in both instances. And always remember to stretch after exercising to avoid any aches and pains the next day.

9. Pay attention during your induction

A lot of gyms will induct their members before letting them into the main gym area, so make sure you pay full attention to this so you know how to correctly use the weights and the machines.

If you don’t get an induction, don’t be afraid to ask the staff for their advice on how to use equipment. They’ll be asked all the time, so don’t feel self-conscious, and it’s also their job to help you have the best experience possible at the gym.

About the Author

This blog was written by Sam Dickson on behalf of Focus Training, a provider of personal training qualifications.

Knowing I personally needed a little help forming a routine, I signed up with a personal trainer 3 weeks ago! I’m loving my workouts and feel inspired to workout on my own, AND eat healthier. They even have a fat furnace program I signed up to for a low carb diet coupled with a specific daily cardio protocol (with unlimited email consultation). I’m feeling stronger and healthier already!!!

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Getting Fit: Ideas to Add to This Year’s Health Goals

by Head Health Nutter on April 14, 2015

Are you still working on your 2015 goal health you made back in January? If you’ve fallen off the wagon, it’s alright. Just get back up, dust yourself off, and use these getting fit tips from guest blogger, Brooke Chaplan! (And if you are still on track, then see if you can add some or all of these to your routine.)

cooking-healthy-whole-food-mealsFitness is the one thing everyone strives to acquire. A more efficient cardiovascular system means a longer life, less weight on your body means your joints last longer, and eating better food will help you encounter fewer health problems. It’s no wonder that physical fitness is on almost everyone’s to do list, especially when resolutions are made.

To help you reach a level of physical fitness you may have set as your goal for this year, let’s take a look at some ideas that can help you become fitter and how to incorporate an all-around healthier lifestyle.

Eat Wholesome Foods
Foods that are cooked, frozen, or canned often have preservatives. The fats and carbohydrates contained in them are often broken down in ways that make it significantly easier for your body to digest while leaving you less satiated. In your attempt to become physically fit, opt for whole foods that haven’t been processed since healthier options help you to metabolize faster and help with your exercise regimen. This is a case where an apple a day really can keep the doctor away.

Use Calorie Burners
Learn to box, dance or practice yoga. Boxing, dancing and yoga are three distinctly different types of activities, but what they have in common is that they’re all excellent when it comes to burning calories. While you may never become an expert in these activities, you certainly can find a new level of enjoyment in them. There are also a range of different type of aerobics and caloric burning exercise that will help your heart. Make your resolutions even more fulfilling by taking up one of these activities at your local gym.

Bicycle to Work
Many people live close enough to take a bicycle part, or all the way to work. While this may require you to commute by train or bus part of the way, it can certainly open up a new realm of convenient fitness to you while saving on the cost of gas. If you’re afraid to wear biking shorts to work because you have blue, bumpy veins on your legs, then your first step before biking may be to get varicose vein screenings done, and your condition treated. While it’s a simple procedure that can be performed at an Ivein vein center, it can take away some of the embarrassment you might feel about being comfortable while working out.

Connect with Like-Minded People
Fitness resolutions can be dangerous things. They tend to be daunting, which leads people to be enthusiastic about them before they gradually lose interest and give up. The best way to prevent yourself from giving up, is to connect with like-minded individuals. You can do this at gyms, online with social networking communities or by forming a circle of people you know whom have the goal of fitness in mind.

Join a HIIT Workout Group
High intensity interval training forces your body to work harder than you may have ever thought possible, but it also has one other major benefit most people don’t know about. There are HIIT groups designed to teach how to perform HIIT safely while forming a support group. This can be the perfect way to achieve your fitness resolution goals. There’s generally one or more of these groups around you, and if there isn’t, then now may be the time to learn HIIT and start one of your own.

If you stick with your exercise routine and your diet, then you’ll have the means to reach your goals. Hang in there and keep trying new things until something finally sticks.

About the Author

Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most her time hiking, biking and gardening. For more information contact Brooke via Twitter @BrookeChaplan.

Tell us about what you’re still doing in April to reach your 2015 health goals.

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4 Essential Tips for Feeling Good

by Head Health Nutter on April 11, 2015

Given my life observations, most of the world’s population today find it a challenge, at the very least several times during any given month or several times a year, to maintain happiness. This is why I believe today’s post by Ivan Dimitrijevic is welcomed by everyone reading Live Lighter! Who doesn’t want to feel good more often?

There is a big obstacle that prevents most people from staying healthy on a physical and emotional level – we tend not to focus on improving our health until something goes terribly wrong. The problem is that, by the time you notice that something is wrong, i.e. it starts affecting your life in a big way, it is likely progressed to a point when more serious methods are needed to undo the damage.emotional-distress

However, if we focus on maintaining good mental health on a daily basis, we need to put in a lot less effort to get great long-term benefits. Read on to find out more about several good basic strategies you can implement to keep yourself feeling calmer, more emotionally stable and happier overall.

1. Make an Effort to Improve Your Appearance

All clichés aside, the way you look on the outside can have an effect on how you feel. Sitting around in worn and stained sweatpants and 10 year-old T-shirt, all disheveled and unshaven, puts you in a particular mood. On the other hand, imagine that you’ve had a haircut and shave in the morning, you’re fresh out of the shower, then you put on your best clothes and a nice pair of sunglasses, grab a stylish bag and spray a bit of perfume on. You immediately feel more confident and focused. The same goes for your home and work area – if everything is clean and well-organized, it can help you feel more relaxed and in control.

2. Become More Organized and Get Your Tasks in Order

A great deal of mental anguish comes from everyday stress. We tend to get upset over all manner of little things, but it is usually the same big issue that keeps making people anxious and unsatisfied – not being able to deal with our obligations efficiently. A few simple lifestyle changes can significantly reduce stress, and help us free up more time. You can do several things to become more productive: [click to continue…]

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Dietary Supplements: Are They A Good Idea for Nutrition?

by Head Health Nutter on April 7, 2015

Ah, this is one of my favourite debates! In the past it’s been a hot subject. I wonder if it still is? To test this out, today we have guest blogger, Jefferey Morgan, who shares with us his opinion and what he’s found out on the subject. 

Dietary supplements are used by many people to ensure the correct nutrients are consumed every day. The medical profession generally agrees that the body’s daily needs should be met via food which is consumed. If you’re wondering why this is so:

Benefits of Nutrition in FoodHerbal supplements

As food sources are far more complex than a pill, they have a variety of vitamins in them as opposed to just the one you get from most pills. Scientists have summarized that many of these vitamins and minerals are designed to work better when consumed together.

Obviously, food is made up of more than just nutrients and minerals. There are many other substances which assist the body in preventing disease and in general well-being. Fiber for example, is essential to the body. It helps prevent many diseases and especially for preventing and treating constipation.

Many of these naturally occurring substances are not found in a bottle or pills, and if they are, they also contain additional “fillers” or “preservatives” which may not be natural.

Dieting and other Miracle Cures

The old adage of “if it’s too good to be true” definitely applies in this case. Clever marketing may suggest that certain pills can replace food or cause weight loss. In fact, pills can never be a replacement for a healthy diet and exercise. They are designed to fill gaps in our nutritional intake and are a valuable aid when used for this purpose. [click to continue…]

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Juicing vs. Smoothies: Which is Healthier?

by Head Health Nutter on April 4, 2015

Do you juice or blend? Or are you just beginning this journey and have no idea which is better for you? Here today is Adrienne with a few answers for you!

No matter what article you read, there will always be conflicting reports over whether or not juicing or smoothies provide the best benefits for your health. The abundance of information on the subject can be difficult to navigate, perhaps making even the most avid health reader question his or her choices on the subject.

Pineapple smoothieThis article doesn’t serve to further confuse. It does, however, serve as a means for distinguishing between the two, providing the benefits of each and allowing you to decide for yourself which better suits your lifestyle and health goals.

First, one must understand what exactly the difference is between juicing and smoothies:

Juicing seeks to extract the liquid found in vegetables and fruits. Generally speaking, this process involves a machine called a juicer, though a blender can also be used if you strain afterwards. The juicing process leaves behind a dry pulp from the remnants of the item being juiced. These remnants actually contain a good many nutrients, including fiber, a necessary component of any healthy diet, and there are lots of ways you can use them. This method is used for a variety of reasons, including weight loss or a desire to increase daily intake of fruits and vegetables.

A smoothie generally consists of much more than juice and is made in a blender. Its consistency is thicker, as it often contains things like whole fruits, yogurt, milk and ice. It can be a much more economical option, as blenders tend to be priced on a lower scale than juicers, with some options starting around $15. Smoothies are also commonly used for weight loss, to take in more fruits and veggies, and can be used as a meal replacement. [click to continue…]

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Considerations When Choosing Protein Supplements

by Head Health Nutter on April 2, 2015

When you’re working out on a regular basis (which is ideal for everyone no matter age, sex, religion, etc…), you will probably be looking for a protein supplement. But which one? How and when should you consume it? There are so many questions about protein supplementation. Here’s regular contributor, Chelsea Sawyer, with her take on the matter. 

The market currently has such a massive selection of health supplements to choose from, and it’s often an overwhelming task to pick just a few. All of these products promise something great and if you’re not a careful consumer, you can easily be deceived (and disappointed) by the outrageous benefits they claim to have.protein supplements(1)

If you’re searching for the best protein supplements to take, either to help you maintain your weight or to help boost your workout, you may be surprised to find that they come in a range of forms. You have the typical protein capsules or tablets and protein bars, and gaining a lot of popularity are protein powder supplements. Any of these will actually do, but if you want some versatility in how you get that necessary protein boost, protein powder will prove to be the most suitable product for you.

Most protein powders can be prepared various ways. You can mix them with water, add them to natural health drinks such as juices and smoothies, and add them to your favourite recipes. The different ways you can get your protein boost helps make sure that you do not get tired of taking the same thing over and over again. Likewise, it’ll be easier for you to share your health initiative to the rest of your family even if they are picky eaters. [click to continue…]

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