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No Gym Required: How to Get Fit at Home
You want to get fit. But you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.
That leaves working out at home. But can you really get a great workout without leaving the house?
Absolutely!
The 5 Elements of Fitness
According to Steele, an effective fitness program has five components, all of which you can do at home:
❗A warmup.
❗A cardiovascular (aerobic) workout.
❗Resistance (strength-building) exercises.
❗Flexibility moves.
❗A cooldown
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💡YOUR HEALTH IS AN INVESTMENT, NOT AN EXPENSE
Think about all of the things you spend money on. Some things are critical to living such as food, a roof over your head, and clothes to wear. However, as a whole, we tend to spend money on some things that are unnecessary, and then feel like we don’t have enough money to invest in our health. As the new year really gets started, you may be taking a look at your finances and finding places to cut out excessive spending. While this is a great idea to help you save money, you should make sure that you are not cutting out your health!
Why Should You Invest in Your Health?
The biggest and most obvious reason that you should invest in your health is that you only get one body! This means that keeping it healthy should be your top priority. Another great reason to take care of your body now is that you may not have taken the best care of it in the past. Whether it was all the sugary snacks you ate as a kid, or the one too many drinks you had in college, most of us could stand to make up for an unhealthy period during our lives. The other reason you should invest in your health is that the investment will pay off, BIG! When your mind and body are healthy, you’ll feel better! You may even find that you have a whole new outlook on daily life.
Source (Patey 2021)

✅Create a Fitness Mindset for Workout Motivation
If you are feeling unmotivated to work out, you aren't alone. Mental blocks can interfere with workout motivation, so overcoming these blocks is key to maintaining motivation and sticking with a regular fitness routine.
While it's OK to be flexible with yourself and your exercise goals, making healthy habits like exercise part of your regular routine can have a significant impact on your health and well-being. Use these ideas to rebuild your confidence, boost your motivation, and enjoy the benefits of regular exercise.
⭕Tackle Tiredness
If you feel tired, ask yourself if it's physical or mental. If your tiredness isn't due to a lack of sleep, illness, or a physically demanding job, chances are you're mentally tired. While mental exhaustion can often feel physical, one of the best cures is doing physical activity and, once you get started, you'll feel better.1
Participating in regular physical activity can boost your energy levels and leave you feeling less fatigued than before.2 Just make sure you also work in recovery time to repair and restore your body after exercise.
⭕Pay Attention to Your Self-Talk
Sometimes you should listen to the voices telling you to take a day off or opt for a gentler workout. But most times, you'll need to be ready to stand up to the unhelpful voice to stay motivated:
🔘Be prepared and remove obstacles. Removing the other obstacles to exercise means you'll only have the voice to deal with. For example, having your workout gear handy and your exercise time pre-scheduled can be a big help.
🔘Don't give the voice time to chime in. If you plan to exercise after work, don't sit down and watch TV or go home before the gym. If you need a transition, try something gentle but active, like stretching or doing a light, satisfying chore. If you exercise in the morning, put on your workout clothes right away, so you have one less obstacle between you and your workout.
🔘Stop the argument. For every excuse, reply, "I'm working out anyway." Better yet, "I'm not listening! La la la la!" Remind yourself of why you're committing to exercise and why those reasons outweigh what the voices say.
⭕Fight Fear
The need to do it right, to do it perfectly, or to work as hard as you can is what makes it hard to do in the first place. So start with baby steps. Ask yourself if fear is stopping you from even starting. If you're up against exercise fears, try:
🔘Asking for help. Is there someone—a colleague, friend, or partner—you trust? Tell them you're having trouble sticking with exercise, and ask them to work out with you.
🔘Doing what you can. If you can't work out for 30 minutes yet, so what? Go for as long as you can and do more tomorrow. It's that simple, and it all counts.
🔘Redefining your idea of exercise. Does workout equal work in your mind? It doesn't have to. Think about it like this: If you've been sitting in a stuffy office all day, you now have 30 whole minutes to get out of there for a while. Or maybe you've been caring for your kids, and now you get some time to yourself to do something just for you. That's not just exercise—that's sanity!
🔘Reminding yourself. Write yourself notes and put them on your computer, your car, your shoes…everywhere. Remind yourself of your exercise goals ("I will exercise for 30 minutes today") and why you're doing it ("I want to have more energy.")
Changing your lifestyle to include exercise is no easy task. The most important task is to adjust your attitude.4 Thinking about exercise as an obligation will never motivate you to do it. Instead, treat exercise like a break from a stressful day, a reward for a body that has worked so hard for you all day long, and as something that deserves a reward at the end.





Article Source (Waehner,2021)

14 Simple Ways to Stick to a Healthy Diet
Eating healthy can help you lose weight and have more energy.
It can also improve your mood and reduce your risk of disease.
Yet despite these benefits, maintaining a healthy diet and lifestyle can be challenging.
Here are 14 ways to stick to a healthy diet
🔴Start with realistic expectations
🔴Think about what really motivates you
🔴Keep unhealthy foods out of the house
🔴Don’t have an ‘all or nothing’ approach
🔴Carry healthy snacks
🔴Exercise and change diet at the same time
🔴Have a game plan before eating out
🔴Don’t let traveling derail you
🔴Practice mindful eating
🔴Track and monitor your progress
🔴Get a partner to join you
🔴Start the day with a high-protein breakfast
🔴Realize that it takes time to change your habits
🔴Figure out what works best for you
Breaking your habits and improving your diet is not easy.
However, several strategies can help you stick to your diet plans and lose weight.
These include mindful eating, keeping unhealthy snacks out of sight, carrying healthy snacks, and managing your expectations. Still, one of the keys to a successful diet is finding out what works for you in the long term.
If you’re trying to lose weight, some of the strategies above may give you a significant advantage

How can MCT Oil improve our lifestyle? 😍
1. Promotes weight loss
2. Instant source of energy that can also be used to fuel your brain and not stored as fats
3. May reduce lactate buildup in athletes and help use fat for energy
4. Could help manage Epilepsy, Alzheimer’s Disease and Autism
5. Contains powerful fatty acids that fight yeast and bacterial growth
6. Reduce risk factors for heart disease, such as weight and cholesterol
7. Control blood sugar levels and support diabetes management

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Why you should eat fruits everyday? 🍌🍎🍏🍊🍋🍇🍈🍉🍐🍑🍒🍓🍍

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TRY ABOUT SMOOTHIE DETOX ✨

During times of stress and uncertainty, it can be easy to fall into bad habits, neglecting already established healthy routines. Maintaining a healthy lifestyle supports your mind and body, making you better equipped to deal with the difficulties posed by the coronavirus pandemic.
Maintaining a healthy immune system is more important than ever. The below provides tips on how to sustain a healthy lifestyle at this time:
🟢Eat regularly and adopt a healthy balanced diet
Many people underestimate the importance of a good diet, but proper nutrition can help to improve your energy levels and your mental health. Making healthy choices wherever possible, such as eating a variety of fruit and vegetables regularly, will help with your overall nutrition. Although they are tempting, try to limit fatty and sugary foods; your body and mind will thank you for it in the long run.
🟢Preparation is key
When trying to create or maintain healthy habits, it’s wise to plan ahead. Life has changed a lot recently and it can be hard to balance everything – meal preparation can really help keep you on track.
As we spend more time at home it is easy to run out of inspiration and face the ‘what’s for dinner’ dilemma every evening. To keep things exciting and your healthy eating on track, try planning a few meals in advance or create a weekly menu. This could help you use up some of the ingredients already in your cupboards, and so limiting the time you spend at supermarkets.
🟢Stay hydrated
Most of the human body is made up of water, so it’s not surprising that staying hydrated is important. Studies show that drinking enough water not only helps you maintain a healthy weight, but a healthy body – helping you think more clearly, easing digestion and maintaining energy levels.
It is recommended we drink six to eight glasses of fluids every day. If you’re not a fan of water on its own, try adding some fresh lemon, ginger, cucumber or mint to add flavour – this is also great for digestion. It’s important to remember that although fruit and vegetable juices and smoothies contain nutrients, they are also high in sugar. You should only drink around 150ml of these a day.
🟢Sleep well
Sleep is often one of the first things to suffer when our routines change. Try to keep to regular sleep patterns to ensure you’re getting the recommended 7-9 hours a night.
Getting enough sleep improves your overall health and protects your mental wellbeing. Studies have shown that sleeping well can make you happier, improve your memory and help you maintain a healthy weight. A good night’s sleep can also boost your immune system.
Source from (Circle Health, 2021)

A healthy diet is essential for good health and nutrition❤
It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.
A healthy diet comprises a combination of different foods. These include:
Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
Legumes (lentils and beans).
Fruit and vegetables.
Foods from animal sources (meat, fish, eggs and milk).

Ketosis is not the same as ketoacidosis😱
People often confuse ketosis and ketoacidosis.
While ketosis is part of normal metabolism, ketoacidosis is a dangerous metabolic condition that can be fatal if left untreated.
In ketoacidosis, the bloodstream is flooded with extremely high levels of glucose (blood sugar) and ketones.
When this happens, the blood becomes acidic, which is seriously harmful.
Ketoacidosis is most often associated with uncontrolled type 1 diabetes. It may also occur in people with type 2 diabetes, although this is less common.
In addition, severe alcohol abuse may lead to ketoacidosis
SUMMARY
Ketosis is a natural metabolic state, while ketoacidosis is a serious medical condition most often seen in type 1 diabetes that’s not well managed.