New year resolutions made?
More and more people are committing to making a lifestyle change this year, with record numbers signing up to “Veganuary” and will try living on a plant-based diet, at least for a few weeks.
Rich Hardy, head of campaigns at Veganuary, said that on January 1st around 14,000 people pledged to go vegan for the first month of 2019 – a rate of one every six seconds.
He said, “In 2018 there hasn’t been a week that hasn’t gone by without veganism hitting the headlines. Vegan products are getting a lot better and it is becoming a lot more convenient to have a tasty plant-based diet.”
In May, scientists behind the most comprehensive analysis to date of the damage farming does to the planet declared that avoiding meat and dairy products was the single biggest thing an individual could do for the environment.
Like all new year’s resolutions, sticking to the commission can be tricky, but Hardy and those who try and not to worry unduly. “If you fall off the wagon, you fall off the wagon,” he said. “Just pick yourself up, remind yourself why you signed up to the pledge in the first place and start afresh. It is meant to be fun and enjoyable.”
]]>Try some tasty alternatives, that won’t kill your gains.
Going low carb is an option, but healthy fats will keep your brain switched on through the toughest Monday mornings. Try flaked coconut, sliced almonds, chia seeds, hemp seeds and ground cinnamon.
Sweet treats could include Greek yoghurt, vanilla protein, fresh strawberries and a handful of granola.
Mix up some oats, a scoop of casein protein powder and some honey. Add some berries or unsweetened coconut milk for that extra sweet kick.
And on the other days, an omelette with spinach and homemade rye bread is just fine!
]]>It’s important to make sure we get enough vitamin C in our diet, otherwise our health could be at risk. So how do we know if we are getting enough?
Signs of a deficiency include:
* You bruise more easily than usual
* Poor skin health, experiencing dry, rough bumpy skin You can become anaemic, resulting in fatigue, lack of energy and mood swings
* Bleeding gums or inflammation to the gum tissue You may experience more nose bleeds
Getting the right amount of vitamin C is fairly easily achieved, simply by eating vitamin C rich foods and following a balanced diet - so add plenty of kale, broccoli, bell peppers, oranges, and kiwi fruit to your shopping list to keep you fit and well... easy peasy lemon squeezy!
]]>The move challenges the core muscles as well as the bigger muscle groups.
Research has shown that there isn’t a ‘one size fits all’ deadlift and the exercise should be adapted depending on your height, arm length and leg length.
The conventional deadlift is best for short guys, and if you are shorter than 5‘6“ you should stick to the classic barbell deadlift.
The hex bar deadlift is better for those over 6‘2“ and especially if you’re looking for an extra challenge. You need a hex bar to do it, but it allows you to keep your arms at your sides, so the weight is no longer out in front of you - which you would find with the traditional barbell.
The sumo lift is ideal if your arms are longer than your legs. This deadlift lets you take advantage of your long arms. You won’t need to bend your knees as much to reach the bar, and it will be much easier keeping your chest up.
If you have longer legs than arms, it can be hard work struggling to bend to get in the proper deadlift position - the rack pull will alleviate this, and makes the common deadlift much easier for people with long legs.
A great idea is to use lifting straps when you deadlift as these reduce the issue of poor grip strength, therefore allowing you to lift more weight.
]]>By adding plenty of protein to a smoothie, you will get a much more balanced food choice.
The protein will slow down digestion, keeping you fuller longer, and help prevent sugar spikes and crashes. If you’re making your smoothie a meal, aim for at least 25 grams of protein but if it’s just for a snack, 10 or more grams will do.
If you’re looking for an extra boost of the hunger-curbing macronutrient, consider adding a scoop of protein powder to make a super high-protein smoothie. So get out your blender…what are you waiting for!
]]>#1 Popcorn is a good source of fibre and can keep your feeling full - 3 cups of air-popped popcorn is actually only 100 calories and contains about 2.5 grams of fat. It also contains magnesium for muscle and bone strength, potassium and antioxidants. Get munching!
#2 Watermelon, and other melons, can be eaten quite freely and contain little or no fat. Dice it and keep it in the fridge for when you’re next looking to fix your sweet tooth.
#3 Frozen grapes offer a very high volume for few calories and little to no fat, and straight from the freezer they are generally eaten more slowly than fresh grapes.
#4 Go nuts and by eating about 5 nuts you’ll get plenty of nutrients, and give yourself enough energy without having to reach for coffee or fizzy drinks. Add some fruit for a great combo!
#5 Edamame are very popular as an all-in-one source of goodness! Rich in nutrients and a source of soluble fibre which helps to lower cholesterol. Stuff your pockets to snack and go!
]]>Not because someone told you to, not because you need to fit into a bikini or to lose weight - do it for yourself.
Turn it into a passion, something fun that you love and isn’t a chore and rein it into a hobby.
You'll go much further if enjoy what you do. I’m not saying don’t graft in everything you do, but make sure you’re doing it for the right reasons and make it fun!
]]>Are you a fidget? If not, you should be!
1.Just by tapping your foot, shaking a leg or getting up and down keeps your body burning calories. Try it next time you’re watching tv!
2.Fancy a dance?
Whatever music gets you going, don’t feel ashamed to hit the dance floor or have a good boogie while in the kitchen - you could actually burn around 200 calories!
3.Do you have a head for heights?
Walking in heels burns anywhere from 90 to 200 calories in 30 minutes, and they tone and shape your legs too! C’mon boys, what are we waiting for?!
4.Lift or stairs? It’s a no-brainer, but walking up and down the stairs for 10 minutes can burn 102 calories – that’s one glass of fizz!
]]>While classic machines such as treadmills, weight benches and stationary bikes always will be popular, today we have more advanced equipment and cool new pieces to support us.
Of course, you don’t necessarily need a huge amount of gear to exercise – you can run and walk - but let’s face it, workouts can get monotonous over time. And because your body adapts to these repeated challenges, progress may stall or be limited after a few months with no changes in routine, intensity or duration.
Do you want to tone, tighten and firm your abs, core and lower back in the comfort of your own home?
The Elite Body Squad ab roller could be the perfect solution for you, and is a great way to avoid stagnation and kick start your progress.
Elite Body Squad offers a brilliant range of home equipment – a great and easy way to vary workouts is to take advantage of multiple accessories, which tend to be versatile and more affordable.
Whether you work out at home or a gym, consider incorporating some (or all!) of what we consider the best exercise accessories for new challenge, motivation and results for example just wearing Elite Body Squad 1kg ankle weights for your daily activities or workout routines will burn off more calories.
Now that’s a good start!
]]>At Elite we understand that, but the reality is you don’t need a lot of time to get a good workout at home.
You already have the only tool you will ever need - your own body.
Grab an Elite Body Squad mat and put your body through its paces…from the comfort of your own home - Check out ours in own shop NOW
]]>As a cue to stop eating, brush your teeth after the meal. The taste of toothpaste is likely to eliminate overeating and grazing later.
Despite what you see on social media, everyone does NOT have the best family gatherings where everything is perfect, so do yourself a favour and drop unrealistic expectations around this time of year.
]]>Some people swear by them and wouldn’t dream of heading to the gym without them, yet others feel they interfere with their workout.
We love them, they pull sweat away from the hands, add padding and are a perfect snug fit.
They also help prevent calluses and blisters, offer wrist support, relieves pressure placed on your hands when lifting heavy weights and helps you lift heavier weights by distributing the weight across your forearms.
And they’re a brilliant price now on Amazon - https://www.amazon.co.uk/dp/B015LX9AWE
]]>The weather is colder, the daylight hours are shorter and it’s a busy time of year which pushes other priorities further up the list. It can make it hard to establish a routine, but it’s important to maintain strength and energy and not comfort eat.
To keep in shape over the winter needs determination and a plan which is achievable and you’re able to keep!
But according to dermatologists, there’s an actually a recommendation of right (and wrong) number of times to shower each week. And there’s even research papers to support their findings!
A good general guideline is once a day or once every other day. However, even that recommendation might vary depending on your workout habits, your skin type or where you live.
Bottom line, not many of us leave the gym smelling fresh without a shower…!
]]>When it comes to targeting thighs, there's no better exercise to firm up and tone up than a squat. They're simply the most challenging leg movement you can do, especially when loaded appropriately.
Bodybuilders typically use the high bar squat, which hits all the leg musculature fairly evenly.
Powerlifters prefer the low version, in which the bar instead sits further down, since this variation slightly shifts the body's centre of gravity such that the glutes take up more of the workload, which immediately allows the lifter to use more weight.
You're not restricted to one type or the other, so feel free to use either movement in your workout, though you wouldn't typically include both on the same training day.
But fat and muscle are NOT the same. Targeting your thigh muscles, does exactly that - targets the specific muscles and makes them stronger. When your muscles grow stronger doing these exercises they also grow bigger. Thigh specific exercises really can’t make a muscle smaller.
To get the results you want, set out your objectives.
Cardiovascular exercise is the best exercise to slim down thighs, however, if your main goal is to increase the shape of your thighs, then thigh exercises are the right choice.
]]>Some people say so while others swear by weight lifting – so what is the best burn for you?
These are some of the best burners out there, ranked in order of effectiveness:
Skipping burns calories fast - in fact 667-990 calories/hour (if you’re jumping at 120 skips per minute) but it’s also a great fat burner too. To work your arms and shoulders more, try a weighted rope.
Kettlebell circuit training burns 554-822 calories/hour but it can keep the after-burn going for 36 hours after you leave the gym. To get the best results, do a continuous circuit and don’t stop for a rest in between each move.
Stationary bike burns a whopping 498-738 calories/hour if you peddle at a vigorous pace. Ramp up the resistance as you progress to make it more intense.
Rowing machine in superfast one minute intervals gives you the maximum calorie burn at 480-713 calories/hour. Keep your eye on the machine to check that your maxing 150 watts.
Stairs are everywhere, and they give a good mix of aerobic and anaerobic exercise if you climb at a good rate. If you’re working at 77 steps/minute then you should be burning between 452-670 calories/hour. To fire up the upper body, try holding a dumbbell in each hand.
]]>Elite ambassador @jesslee3_ shows us how it’s done, but to make your own all you need is a layer of greens, a variety of veggies and beans and topped with grains, nuts and seeds.
Oh, and a big bowl! So what are you waiting for...
]]>It offers impact-free movement while increasing your core, shoulder and grip strength.
It’s a sport that has been around for a few years but is increasing in popularity and is one intense exercise that strengthens your body head to toe.
You’ll usually find them anchored to a wall or sturdy beam or pole, and while they may vary in length, weight, and thickness, all battle ropes serve the same purpose – providing an incredible killer workout.
The benefits – you strengthen your abs, arms, and shoulders, engage your legs, and get a full body conditioning workout all in one go.
Better still, there’s little strain to your body in the way other high impact activities do.
Are you ready to add it to your own fitness routine?
]]>Tolerance is a simple act of humanity which we must nurture in our everyday lives, and a value that should bring us together.
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It’s not easy jumping out of bed and heading to the gym or bracing the chill for your usual early morning run.
Conclusion: cardio is definitely harder in the winter.
According to new research published in the European Journal of Preventive Cardiology, there could be a reason why working out feels harder during the darker winter months - your body has less vitamin D.
Our body's main source of vitamin D is the sun, and obviously in the darkness of winter our exposure diminishes, so the end result could affect athletic performance and interrupt your fitness regime.
If you’re looking to boost your vitamin D levels you could increase your intake of fatty fish such as mackerel or salmon, as well as cheese and egg yolks. Or head for the sunshine!
]]>However in order for you to get the full benefits, they must be consumed with zinc supplements. It has been found that together, they activate a compound that slows down ageing.
Previous research conducted on the benefits of eating chocolate found it can also improve memory, reduce stress and make you happier.
Well, what are you waiting for…!
]]>Around 90% of women suffer from some form of foot problem during their lives, according to a survey. One such problem is foot cramp – experienced by both sportsmen and women.
Foot cramps are involuntary and painful spasms that affect either one or a group of muscles. They can last for minutes or they can continue for days at a time causing some soreness.
Foot cramps most commonly occur in the arch of the foot and can also move to the toes and calf muscle as well.
Normal foot cramps will go away with stretching or massaging the feet. However if you suffer more than occasionally, poor blood flow could be the cause.
When your body gets low in fluids and electrolytes, your muscles become more vulnerable to spasms and cramps, so it's also important to stay hydrated.
Chronic or recurring cramps in the foot may include leg cramping. Night-time calf cramping affects approximately 1 in 3 adults. This could signal more serious problems, including nerve compression.
Too little of minerals such as potassium, calcium or magnesium in your diet could contribute to muscle cramps. Magnesium plays a role in neuromuscular transmission and muscle contraction.
]]>According to many acclaimed vegans, the lifestyle is beneficial for the health of humans, not to mention that it fosters environmental protection as well as the lives of animals.
Whether for health benefits, cost or animal welfare concerns people opt for vegan food for personal reasons.
Celebrating this decision offers a chance to dismiss any lingering myths around vegan food and its limitations. Instead it is a great opportunity to reach out to people across all ages and all communities and show them how easy to make and how vibrant veggie and vegan food can be.
5 science-based health benefits include...
The NHS initiative encourages people to stop smoking for 28 days.
According to Cancer Research UK, tobacco is the leading cause of preventable death in the world, causing at least sixteen different types of cancer.
There are a vast number of health benefits to quitting smoking, and research has shown that if you can stop for 28 days, you are five times more likely to be able to give up smoking for good.
It's not just members of the public, celebs count too!
There have been many British stars who have given up smoking (even if they have relapsed once or twice).
Strong-willed celebs who quit smoking include Catherine Zeta Jones, Adele and Ewan McGregor.
A massive well done if you’ve managed to crack it this Stoptober!
]]>Men are dying too young. We can’t afford to stay silent.
That’s why Movember is taking action. They’re the only charity tackling men’s health on a global scale, year round.
They’re addressing some of the biggest health issues faced by men: prostate cancer, testicular cancer, and mental health and suicide prevention.
Take the MOVE challenge this Movember! MOVE is a 30-day physical fitness challenge.
Why not champion men’s health this Movember, starting with your own!
]]>It may be a quick on-the-go fix for a hunger pang, but it's also most likely increasing your risk of cancer.
Scientists in France recently zeroed in on a link between people who eat more processed foods and those who develop cancer.
They're not sure yet whether the problem is the shelf-stabilizing ingredients, the plastic packaging, or some combination of the two.
And because their study was correlative, it's possible there's some other hidden factor at work - But still it's worth thinking about!!
]]>For many people magnesium is their supplement of choice. It has a number of health benefits including the maintenance of the body’s nervous system, muscles and bones. It is also vital for sustaining a normal heartbeat and can be used by doctors to treat irregularities in heart rhythm.
In fact research shows that an estimated 80% of adults are actually deficient in this vital mineral.
But not ambassador Lily Curtis, who has been taking magnesium every day and is delighted with the impact it has had on her lifestyle. She says it helps with her energy levels, relieves muscle aches and digestion, among many other benefits.
Yes, we can find magnesium in our diet, and even though she eats a variety of foods, Lily chooses to top up her vitamin and mineral intake and it’s always prescribed by her dietician.
But which foods can you find it in?
Spinach, avocados, bananas, almonds, sunflower and pumpkin seeds, legumes, dark chocolate and more.
]]>“If your lips suddenly become dry, or you develop painful cracks at the corners of your mouth, you could be running low on iron, zinc, vitamin B3, or vitamin B6,” Cath says.
The solution may be as simple as adding a little red meat to your diet – it's a rich source of both iron and zinc.
You can also find iron, zinc, and B vitamins in foods such as salmon, eggs and leafy greens.
To be safe, visit a GP for a test if you suspect a nutrient deficiency.
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