What to Do on a Sports Holiday


Sports holidays are a great way to spend time enjoying the sport that you love away from the pressures of everyday life. Not only can sports holidays help you improve your techniques, but they can also be beneficial for your health and well-being due to their focus on exercise. If you are looking for ideas to make the most of your sporting holiday, read on for some top tips on what to do in order to get a buzz out of every moment of your trip.

·       Attend a Sporting Event

If the benefitsfor your health are not enough to motivate you, get inspired by attending alocal sporting event in the country that you are visiting. Watching games inanother country can introduce you to new sports and different ways of playing,broadening your knowledge and understanding of the sport. You may also be ableto watch leagues that you are not able to book tickets to at home and seeforeign teams and players that you admire. Ticket Sales offeryou a range of tickets to big sporting events, including tickets to NFLmatches, that can really complement your holiday.

·       Try a New Sport

There is no better time to try a new sportthan when you are on holiday. Other countries can give you the opportunity toget a taster of different sports that you would not be able to play at home.This includes those that are weather-dependent, such as skiing and surfing.Additionally, many holiday resorts offer sports facilities, such as golfcourses, which allow you to play new sports for free. With 44%of Brits saying that they are more likely to try new things on holiday,this is the perfect time to shrug off any inhibitions and take up water oradventure sports that you may be too scared to experience at home.

·       Take Lessons

Many holiday and sports resorts offerlessons to those who want to boost their techniques and knowledge in certainsporting activities. This is an excellent option if you are travelling withyour family, as each person can take a course that is catered towards their ageor skill level. Taking lessons will give you a unique opportunity to learn moreabout the sport that you are passionate about from a trained and knowledgeableinstructor, with many resorts offering one-on-one courses for those who wantpersonalised guidance.

·       Take a Tour

Exchange boring transport options forexhilarating sporting activities by taking a tour. If you want to get frompoint A to point B but are tired of travelling by train or aeroplane, why notopt to enjoy a hiking or cycling tour between your destinations? Tours willallow you to fully dedicate your holiday to your chosen sport, while alsoallowing you to see more of the country that you are visiting. What’s more, youcan either opt to travel in a guided group or planyour own cycling tour that can meet your family’s requirements.

There are many options for what to do on asports holiday, and with the above suggestions, you’ll have a better idea ofhow to get the most out of your holiday.

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5 Ways To Stay Motivated This Winter

The cold days are here, and it’s getting dark at 5 pm in the UK!

At this time of year, it’s all too easy to lose motivation and fall into the trap of lazy evenings, watching Netflix and binging on comfort food.

Lots of people get depressed over the winter months, for a combination of reasons, the lack of sunlight is one, especially in countries where they only have daylight for 4-6 hours per day (like in Iceland!). You are far more likely to get depressed in countries with less sunlight.

Combine the lack of sun, with a bleak winter mindset, lack of exercise, and poor nutrition… and all of a sudden, you’ve got a recipe for weight gain and letting yourself get out of shape!

Well, don’t let this happen to you! We’ve written this article to help…

#1 Set A Body Project Goal 

Have a goal or project to work towards. For example, I’ve booked myself in for a photoshoot next May (2020), where I want to have a cover model body, like the guys on Men’s Health. This goal is going to keep me motivated throughout winter.

My aim right now during the winter months is to pack on as much muscle mass as possible! The hard work that I do now will all be revealed next year, and it’s what’s making me wake up at 5.30 am each day to workout – so I look great for the photoshoot!

Set yourself a goal. This will keep you motivated. Some ideas include: running a 10k (or how about a marathon?), losing a set number of pounds, or getting fit for your sports team. Whatever motivates you to train, set a goal, and start working towards it.

#2 Workout 4-5x per week 

Commit to working out at least 4x per week, if you can do 5x!

The more times you train, the more the endorphins are going to be surging around your bloodstream, and you’ll be looking and feeling great.

Make it a weekly commitment to yourself to workout, whether it’s first thing in the morning (before work), in the evenings, or at the weekends. Just make sure you make it a weekly priorty and don’t miss a session!

Choose exercise which you enjoy, whether that’s weight training, spin class, or playing five a side football with friends.

I love lifting weights and improving the look of my physique. I’ll put on my favorite gym joggers and gym hoodie to keep me warm, and then blast out some feel-good house music to help me perform my best on the gym floor.

#3 Sunlight 

One of the most important things you can do this summer is to expose yourself to some natural light each day.

Whether it’s a 15-60 minute walk or bike ride to work each day, or whether it’s standing outside to drink a coffee, make sure to get some natural daylight because it will lift your mood.

I was listening to a podcast recently (Ben Pakulski) that recommended getting at least 15 minutes of natural light each day. Get outside as much as you can.

Sunlight will give your body a boost of vitamin D – essential for overall health and mental well-being, and it will also encourage better sleep at night time – important for recovery in between workouts.

#4 Surround Yourself With Positive People 

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Instead of taking on negative energy and participating in downbeat conversations, when somebody says something negative to you…say this… “I’m sorry you feel that way!” and then go quite. People don’t know what to say! Lol!

Then flip the question and talk about positive things – frame questions in a positive way i.e., “what was the best part of your weekend?” or “what are you next looking forward too?”. This will cheer people up and stop you from spiraling into a negative mood yourself.

I’d also recommend listening to audiobooks, podcasts, and reading books that inspire you. It could be an autobiography of a famous sports star. I recently read Arnold Schqazzeneger’s book ‘Total Recall‘ – which was fantastic.

Surround yourself with things and people that inspire you to become better each day.

#5 Eat High-Quality Food

This may be pointing out the obvious I know! BUT don’t ignore the basics. In the winter months, you need more nutrients than ever — vegetables, fruit, and plenty of good quality protein.

I’m a fan of foods such as eggs, fish, and high-quality organic meat, alongside nutritious vegetables. You could also snack on nuts and dark chocolate (the darker, the better – 80%+ if you can!).

If you’re always on the move, then make sure to pick foods that are quick and easy to prepare, like a morning protein shake or fruit smoothie. You could also buy healthy foods from service stations, fruit for example or a grenade protein bar to give you a sweet tooth fix with plenty of protein – the caramel chaos one’s taste delicious.

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5 Reasons Why Every Guy Should Try Yoga


While many men already figured out that yoga is one of the best things they can do for their overall health, some are still not sure. Want to boost strength? Do yoga! Want to ease pain? Do yoga? Want to wow your partner in the bedroom? Do yoga!

It’s a really great activity for all sorts of issues and ailments, but there following five reasons will definitely inspire you to grab a mat and start striking some poses.

Yoga makes you strong and flexible

The reason why most yoga classes are dominated by women is the fact that men think they are not flexible enough to do any of the poses. But anyone who’s a beginner will struggle—that’s normal! You don’t have to be flexible beforehand, that will come in time as you continue with your yoga practice. While increasing flexibility is one of the best benefits of yoga, it can also do wonders for your strength. It’s surprisingly hard to hold all those poses even though they look super easy. And if you add slow and controlled movement and controlled breathing to the mix, you’ll feel your muscles burn in no time!

Additionally, with making you more flexible and strong, yoga can boost your athletic performance. For instance, as you loosen the joints in your spine, you can improve your tennis and golf swings and gain more speed when dodging hits in boxing.

Yoga helps you lose weight

If you’ve been hitting the weight rack in order to lose a few pounds and trim that stubborn belly fat, yoga is a much easier, quicker and pleasurable option. Aside from burning some serious calories, yoga also encourages mindfulness which can help you be more aware of what you’re eating, how you’re sleeping and what are your lifestyle habits like. This can greatly help you on your path to weight loss and health.

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Yoga also helps “massage” your internal organs with its many twists, turns and poses. This little internal organ treatment will give you an instant metabolism boost that will speed up your weight loss progress.

Yoga helps with pain

Do you suffer from body pain that’s just not going away? Try curing your body with yoga. Compared to regular cardio and weightlifting which can potentially cause more risk and make your pain worse, yoga is a very low-impact activity that requires controlled and light poses (even though they tend to get challenging) that will decrease your risk of injury and alleviate the pain.

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Yoga movements stretch your entire body, making all the pain less intense. Both men and women usually carry a lot of tension and chronic pain in the back. For instance, almost 4 million Australians suffer from back pain and almost 90% of the population will experience it at some point in their lives. So, make sure to stop your pain or, even better, prevent it by finding a nice yoga retreat in NSW and having an (active) vacation. You will not only relax enough to make your pain better but also learn all sorts of useful things that will not only help you deal with pain but also teach you many valuable life lessons. From healthy cooking to meditation, you’ll definitely make the most of your yoga retreat.

Yoga relieves stress

If you often find yourself super stressed after a long week, yoga can be your solution. It really helps fight all those negative thoughts and replace them with positive vibrations. You’ll be blown away by the instant change in mood you’ll experience after a session. Yoga is also one of the best self-prescribed treatments for anxiety and depression since it helps clear your mind and keep it calm.

While hitting the gym and punching the hell out of a punching bag can help you battle stress, this way of tackling negative feelings will make you more aggressive and tired. On the other hand, yoga can battle stress in a healthier way that will make you relaxed, calmer yet filled with energy. Yoga will also rewire your brain to see the bigger picture and react from a place of serenity instead of panic. So, if you want to be that mysterious, cool and collected guy instead of that unhinged type, yoga is your path!

Yoga boosts your performance in the bedroom

If those reasons above don’t get you on the mat, this one will! Many studies show that men of all ages can improve their sexual function when practicing yoga. It can positively affect your sexual performance, your erection, your confidence and your orgasms. The fact that you’ll have more stamina, better flexibility and lower stress will lead to better performance in the bedroom. So, oftentimes, more time on the mat equals more time between the sheets!

Just have one session and you’ll see how good it feels. Your mat will become your best buddy towards a healthier and happier life!

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How to Balance Your Diet


Eating healthily is definitely an endeavor that’s not that easy to achieve. You really need to pay attention to what you eat and when you eat it, count your calories and pay attention to what’s in your plate and how much of it. Balancing your diet is another extremely important factor, which might even help you and motivate you to eat more healthily than ever before.

But what does “balanced diet” mean? How can you achieve it?


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Breakfast is the most important meal of the day. It kick-starts your metabolism, so you should include foods that are rich in protein such as eggs, salmon, lean ham or dairy. Since we burn more calories digesting protein than carbs, it would be a great thing to stock up your body with proteins as you will eat fewer calories during the day. What’s very important is not to skip breakfast as this affects your blood sugar levels and you will end up choosing all the wrong foods later. Stick with eggs and vegetables – you can never make a mistake there. This meal plays an important role in keeping your body and weight healthy.

Tip: Switch to whole-wheat bread

For all of you who love bread, you might want to consider switching to whole grains from refined grain products. This can benefit your body in so many different ways, and can help you reduce the risk of type 2 diabetes, heart disease, stroke and even cancer. If you want to add fiber, vitamins, minerals and phytochemicals all at once, you might want to make a sandwich out of whole-wheat bread instead of white. Just something to have in mind.


As far as lunch is concerned, make a mix of lean protein and starchy carbs. Also, remember that not every fat is bad, so you might want to incorporate healthy fats into your lunch as well, such as fatty fish or virgin olive oil. Carb-rich foods also supply energy, so make sure to have them as well, as you don’t want to suffer that classic mid-afternoon slump. However, choose carbs that produce a steady rise in blood sugar, and avoid the sugary “white” foods.

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Tip: Use the perks of supplements

Most often than not, we are unable to consume all the vitamins and minerals that we should throughout one day. Sometimes we don’t have time to think about what we’re going to have for lunch, let alone count the calories and think about vitamins and minerals. This is why you should always opt for supplements such as the powerful CoQ10 antioxidant that plays a very important role in your cardiovascular system, vitamins or even magnesium. These supplements are there to help you out during a hard and busy day, so it’s always good to have them in your kitchen.


Having dinner is a delicate issue, and all of us have different ideas of what that means. Some of us skip dinner, other curfew carbs. Be that as it may, it’s very important to have a balanced dinner. Make sure that you don’t eat foods that are rich in calories; you can always opt for a fresh vegetable salad and healthy essential fats, such as salmon or sardines. Your body will need these healthy fats along with protein for the night.

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Tip: Drink unsweetened tea instead of soda

The best drink that you can have during the day is water, so make sure you’re always well hydrated and that you drink enough water. If you have a need for soda, drink unsweetened tea instead. Opting for this can save you almost 8,000 calories and 448 teaspoons of sugar per month.

Final tip: Control your portions

Overeating is quite a common trend nowadays, so if you don’t want that to happen to you, you need to learn how to control your portions and how to divide your plate. The best way would be to divide your plate into three parts where you will have the following ingredients:

  1. Protein
  2. Vegetables
  3. Grains

If you want to go the extra mile and be a bit more original, you can add the fourth part where you will have some fruit either during the meal or as a dessert, and have a glass of milk (if it’s breakfast or dinner) or water next to you.

Balancing your diet might be a nerve-wracking task, but it’s definitely an inevitable one. If you really want to have a healthy life and eat healthily, you need to learn how to balance your diet, control the daily intake of calories and control your portions.

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Look and Feel Younger: An Anti-Aging Guide for Men


Feeling and looking young is always one of our main goals, as who would want to actually look old and wrinkled? However, time is indeed a villain and it’s more and more difficult to keep our face completely fresh and prevent the creation of fine lines around our eyes and mouth.

Women have definitely excelled in this department, but what about men? It’s not a secret that men started visiting hair salons and plastic surgeons to a great extent in the last decade. Take a look at Australians, for example: they always look young.

So, if you want to be an Aussie in skin, there certainly are a couple of tips that can help you.

The small things that promote wellness

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In order to keep your face healthy and young, you need to take care of your general health.

Think about the way you’re sleeping – if you’re not satisfied with your sleep, you need to change something. Sleeping 7 or 8 hours a night is ideal, as not only will you relax, but you will help your face not look tired as well. We all know how hard it is to get rid of the dark circles around our eyes and sleeping is the first step to achieving this.

Also, if you’re a smoker, quit smoking. This activity can make you look old as it can create wrinkles around your mouth and stain your teeth. Finally, don’t forget to eat healthy, such as plenty of vegetables and fruit.

Start with skincare

Skin is the first thing that people notice, so the most important thing is that you keep it fresh and in the best possible state. We’ve already given the example of Aussies which can help us here as well – make sure to have a good sunscreen with you at all times.

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The sun rays can be extremely harmful even in winter and you want to protect your face. All Australians have amazing skin even though they are constantly in the sun, and a good sunscreen is their secret. As far as home skincare is concerned, don’t forget the Holy Trinity of skincare – cleansing, moisturizing and exfoliating.

Make sure that you clean your face and moisturize it at least twice a day and remove the dead cells off your face by exfoliating twice or three times a week. Another thing that’s great for your skin is drinking water, so make sure you drink plenty of it.

Don’t be afraid to go the extra mile

As already mentioned, more and more men are turning to different options such as going to the hairdresser more often, opting for manicure and pedicure and even plastic surgery. This is nothing to be embarrassed about, as male plastic surgery has burgeoned since 2016.

If you want a nice and fresh face why not give it just a little boost in the form of Botox? This is a very popular procedure, so you can always follow the example of the Aussies and opt for Botox in Perth or another great city in the Down Under.

Opting for Botox is a great idea, but you need to find a person you completely trust as you don’t want to end up being botched.

Dress your age

Another great tip that you should listen to is to dress your age. Being fashionable and wearing all the latest trends is definitely something you should advocate, but pay attention to what is intended for teenagers and what trends can be worn by everyone.

All that glitters is a big no-no as you should leave wearing fashionable jewelry in the past. You can always have a good watch or a wedding ring (if you have one), and that’s more than enough. Moreover, don’t dwell on the trends from the past and never try to copy the style of an 18-year-old.


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Finally, there’s always the advice on exercising.

Yes, exercise can definitely make you younger in two ways. First of all, you will most certainly feel younger after a couple of workout sessions. Your blood will be flowing in a much more natural way, and seriously – the post-workout feeling is one of the best in the whole world.

Moreover, exercise can help you maintain your tone and flexibility. It’s good for your heart, and whatever’s good for your heart is good for your brain as well.

Perhaps you’re very busy and you think there’s no time for you to hit the gym, but you have the same amount of time in the day as Beyoncé or Chris Hemsworth, so you can definitely allocate two or three hours a week to working out.

Not difficult, is it? Yes, it does require some hard work, devotion and sometimes money, but if staying young is what you want, this is the right way to do it!

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A Man’s Guide to Healthier Living


If you want to live a long and happy life, then staying healthy should be at the top of your list of priorities. Unfortunately, most guys don’t pay enough attention to their health while in their youth just because they feel indestructible at that moment.

However, sooner or later, your body will start showing signs of your age ‒ and if you prefer that to happen later, you will need to take better care of yourself. With that in mind, here are a few tips that should help you lead a healthier lifestyle.

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Take care of your skin and hair

Your skin, face, hands, and hair are the first things people will notice when they meet you, and you surely want to leave a good impression, don’t you? If so, you should start using products that will protect your skin, like sunscreens, hand creams, good shaving creams, and quality razors. It will help you not just look better, but smell nicer as well. Moreover, try to make it a habit to visit your barber regularly; it’s not a secret that ladies appreciate well-groomed men, so whether you have a partner or are looking for one, it’s important to always look presentable.

Eat healthy

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While there is no harm in eating a slice of pizza during a night out with your buddies, it should never become a part of your daily diet. It’s essential that you adjust your eating habits if you want to stay healthy and energetic past your 30s. So, do your research and come up with a healthy diet that fits your needs and your body type. Also, there are ranges of good vitamins everywhere, so don’t hesitate to enrich your diet with supplements if you feel like you could use some extra energy.

Be active

Although eating healthy is essential, it’s not enough to actually stay healthy. You also need to exercise and stay active in general. Play a sport that you like, walk your dog every day, go jogging, ride a bicycle, or simply join a gym and try to exercise a couple of times a week. It will help you lose (or maintain) your weight, it won’t take too much of your time, and it will make you feel much more self-confident.

Don’t ignore the stress

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In this day and age, being stressed out has become way too normal, especially if you spend your days doing a job that you’re not too fond of. However, this doesn’t mean you should just accept it and ignore it. Stress can be very damaging for people with heart disease, which is why regular blood pressure checks are a must. You can always rely on a sphygmomanometer, to check if your blood pressure is okay at any time. Also, there are many effective ways of dealing with stress, and it’s extremely important that you actually do something about it. Find an activity that relaxes you, and make time for it at least a few times per week. It can be anything from playing sports to reading, as long as it helps you clear your mind and feel better.

Other details

While eating healthy, exercising, and dealing with stress are well-known factors that can influence your health, there are a few more things you can do to improve your lifestyle. Change your bad habits (smoking, drinking, etc.), learn how to prepare your own food, find hobbies that fulfil you, spend more time socialising with your friends and loved ones, and try to develop a more positive attitude overall.

Health is one of the most valuable things we can have, and most of us take it for granted until we start losing it. Don’t wait for your age to catch up with you ‒ start living healthier today. Improve your diet, work out, control your stress levels, take care of your skin and hair, and look for other ways in which you can improve your way of living. It might take some time to notice the results, but if you stay persistent, they will definitely show and will be worth the effort.



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How Important Post-Workout Hydration Is to Recovery


It’s a well-known fact that the body needs water to survive and thrive. After all, it keeps organs and tissues healthy, delivers oxygen to the entire body and flushes the toxins out.

In this way, it keeps the kidneys and bladder healthy, not to mention that it’s one of the most powerful forces behind healthy digestion and keeping blood pressure and heart rate at an optimal level.

Yes, water is an absolute necessity as a large portion of the human body is made of it. So, what have we been doing recently, especially in the midst of the latest craze we hope doesn’t ever fade away – health and fitness – we do our best to stay hydrated at all times.

Some medical experts claim that eight glasses a day is enough for the average person, while others claim that the sufficient amount is variable and highly dependent on the individual’s needs as well as their lifestyle, climate they live in and numerous other factors.

Today we will explore the needs of those who are diligent in their pursuit of health and fitness, those who exercise regularly and inevitably strain their muscles while breaking a good sweat.

Why is extra hydration paramount for them and why in the post work period, in particular, is exactly what we’ll unveil today.

Pre and during

The main reason hydration is essential during the course of a workout session (as well as before one) is simple – people who exercise lose a great deal more liquid than those who are physically inactive. This kind of loss calls for H20 reimbursement, which is exactly why medical experts pointed out that the right water intake is individual. So, before and during your next gruelling session on the treadmill, make sure you’re all set because you will sweat it out.

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This brings us here

You see, regardless of how much water one drinks, it’s inevitable they will lose a great portion of it during a workout, and this particularly applies to those who truly push themselves, whether they’re serious athletes or simply people who are immensely committed to achieving and maintaining their fitness goals. The first reason your body craves water after you’re done exercising is fairly straightforward – your muscles and kidneys are 79% water.

This means that, while exercise naturally results in stronger muscles, it does so by first breaking them down and then rebuilding them.

This process is called protein synthesis and you may or may not be aware of this, but this process needs muscles to be well hydrated in order to occur properly. Needless to say, if they aren’t, the process is slower than it should be, meaning that your post-workout recovery time will be longer and you’ll live with sore muscles for longer than you care to.

So just to make sure you drink up, it might be a good idea to keep a handy and stylish 2 litre water bottle in your eyesight as it will serve as a great reminder during those times you become oblivious of the fact that it’s time for numerous big sips; obliviousness is a crime we’re all guilty of, but that’s no reason for the muscles to suffer.

The energy booster

As invigorating and energy-boosting as exercise is, if you don’t drink up afterwards, your energy levels are bound to plummet and the sense of exhaustion will catch up with you. You see, when the body experiences dehydration, the blood volume decreases.

This, in turn, forces your heart to pump harder in order to get the blood to every single part of the body, all of which are counting on their dose of oxygen and invaluable nutrients.

The subsequent sense of exhaustion and fatigue can greatly affect your motivation to ‘get back on the horse’ as you will associate exercise with this negative feeling, even though exercise itself is not the culprit, so don’t sabotage yourself and strain your heart – drink up.

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In every case

Whether you’re trying to shed a few extra pounds, keep your golden weight and shape or want to bulk up, you will need to get some food in that stomach.

After all, you’ve lost plenty of calories, especially if it was a gruelling sweaty session, so you will eat as much as your trainer has assessed your body needs in order to refuel and bring back glycogen, which is essential to muscle recovery. As said in the intro, water is essential for good digestion, which is yet another reason to grab your bottle or fill up your glass so everything in your digestive tract remains in spick and span shape.

The Journal of the International Society of Sports Nutrition published the results and methods of their extensive study which revolved around the importance of hydration in athletic performance. Needless to say, their findings confirmed that the role of hydration in the post-workout recovery process is immense. Among other methods and experiments, there was a particular one in which individuals were placed on treadmills for an excruciating 90-minute run.

However, they were divided into two categories – those who drank a sports drink during and after the workout and those who did nothing in the hydration department at all.  The conclusion of the experiment is perhaps already evident, but we’ll state it anyway – those who kept their hydration levels high showed significantly faster heart rate recovery in the post-workout period, which is a clear indicator that their bodies were able to recuperate from the exercise much faster.

Finally, bear in mind that summertime can be even more strenuous, as you continue to sweat long after the workout is done, and the level of perspiration is even higher during the summer sweltering heat, so as much water as you would drink on regular basis, add another glass or two during summertime. Stay healthy, stay strong.

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5 Signs You Need to Switch up Your Fitness Routine


The fitness lifestyle is not all Instagram likes and upper body selfies (stop skipping leg day, bro), you also need to do some actual work to get the body you want and reach your health goals. After all, what good is spending all that time in the iron jungle if you don’t have a long-term goal to work towards?

Yet sometimes, working out is simply not enough to get you a sculpted six-pack, especially when you’re doing it wrong.

So, here to help you get your fitness journey back on track are five signs telling you your workouts are doing you more harm than good and it’s time to find a new program.

Your performance and progress are stagnating

Unless you’re on some serious anabolic gear, in which case you can expect to beef up simply by lifting the remote, progress is bound to come slowly and over a long period of time. As any awesome personal trainer will tell you, better performance comes with hard work, persistence and dedication, so don’t lose hope if you’re not seeing results after a week of training.

However, if you’ve been pounding the weights for months, and you still fail to see progress in terms of performance and aesthetics, then the time has come to reassess your training split. Perhaps you’ve been saving yourself too much and haven’t pushed your body enough, or maybe you overdid it without taking adequate supplementation and now your CNS and muscle tissue cannot recover properly. Either way, you need to change your routine.

You have a tough time recovering from your workouts

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Speaking of recovery, it is the single most important aspect of fitness that will determine your progress and allow you to reach your goals. Numerous factors will influence your recovery rate, including nutrition and sleep, but nothing will be able to make up for a poorly-structured training program.

With that being said, there are plenty of useful apps that can help you keep track of your performance and optimize your recovery so that you can come back to the gym stronger than before. However, if you’re constantly feeling tired and unmotivated to work out, then the time has come to change your training split and reevaluate the effectiveness of your diet plan.

Your fitness goals don’t match your diet plan

You know what they say, fitness is 30% gym work and 70% nutrition. Your diet plan will directly affect your performance in the gym, as well as your overall health and well-being, so optimizing your nutrition is of the utmost importance if you want to stay in the fitness game long-term.

This is where Australian fitness enthusiasts make all the right choices, as they focus on eating quality, protein-rich foods that will help them reach their goals. Healthy eating doesn’t have to be a chore, though, as you can find healthy ready meals in Melbourne that are tailor-made to fit your type of training, personal preferences and long-term fitness goals. Remember, vigorous training means little without a healthy diet plan to fuel your body and your workouts.

You can’t find the motivation to work out

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It’s not unheard of for a training routine to become dull and tedious. In fact, professional bodybuilders regularly have to find new hobbies and interests in order to avoid losing their minds due to the repetitiveness and mundanity of their profession.

If you’re finding your workouts to be a chore, having to drag your ass to the gym every day, then it’s about time you switch things up. If your routine is still effective though, then at least dedicate one day in the gym to doing something completely different, such strongman training, or hitting the heavy bag for a couple of rounds.

You’re constantly getting injured

Continuously getting injured is a pretty good sign your fitness routine is not sitting well with you. Remember, you’re in this for the long haul, and you cannot afford to spend months fixing broken joints, torn muscles or bulging discs, all the while having to refrain from training. Not only will your physique suffer, but you will have to build everything up again and again until your body simply gives out. Instead, why not change up your routine and tailor your approach to fit your long-term goals – take it slow, be consistent, and don’t be a meathead.

Finding the best fitness routine to guide you to your long-term goals is certainly not an easy task, and it does require plenty of trial and error, as well as constant learning to discover the most effective approach. Fortunately, if you heed these warning signs early on and make the right changes from the start, you will have no problem taking your fitness game to the next level.

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5 Ways To Lose Fat, Without Losing Weight


Do you have to deal with the fact that your weight seems to be appropriate, but most of it is just fat?

It’s not actually possible for everyone to reduce the fat count, without affecting your actual weight. A much more effective way of looking at this problem is the same manner that a lot of bodybuilders do; when they bulk up to build muscles, and then slim down in order to get rid of the extra body fat.

Let’s take a look at 5 ways that might help you keep your weight, but help in losing the body fat.

A Protein Heavy Diet
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You don’t really have to do any extensive exercise, but what you need to do is to make sure that you are eating healthy. Basal metabolic rate burns the calories in your body without you having to do any exercise, but for that it needs energy, and that can come from a high protein diet.

High Protein Food Sources: Yogurt, Cottage Cheese, Eggs, Milk, Whey Protein, ground Beef, Pork, Chicken Breasts, Yellowfin Tuna etc.

Invest In Some Green Tea NOW!
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Research over the years has proven the fact that drinking green tree increases fat oxidation, which is a process that breaks down large molecules, responsible for collecting and forming fat.

Types Of Green Tea That You Can Consume: Simple Green Tea, Oolong Tea, Mint Tea, White Tea, Rooibos Tea.

Fish Oil

There are a lot of health benefits that have been associated with fish oil. It has also been successful in slowing down the growth of cancer cells, which we don’t have to tell you are deadly.
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If you are a vegetarian, then consuming capsules that are high on fish oil, can help you get rid of unwanted fat that has accumulated on your body. Fish oil is also considered to be one of the best workout supplements for those who workout rigorously.

Eat Your Heaviest Meal During The Day

Glucose levels in your body are depleted when you work out and it craves carbs. But, post workout, if you consume too much of it and go to sleep straight off, it would result in fat accumulation.

Keep your lunch heavy and dinner light, but a bit (not much), high on carbs, which would help your muscles to regroup and gain strength.

This would help you keep the fat levels in check.

A Glass Of Water Early Morning
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Water is a solution to almost all of your health problems. Dave a glass of water, as soon as you wake up, and if you can manage a warm glass of water; even better!

When you wake up in the morning, your body is in a dehydrated state, which slows down your metabolism. Drinking a glass of water empty stomach gives the body the right push and re-starts/fastens your metabolism rate- which in return help you fight fat accumulation.

PS: Before you go to bed, drink a warm glass of water with lemon and black pepper and no salt. Also, do not consume cold water, it makes you bloated and enlarges intestines, which can result in gastric problems.

Before we sign off: These are only some of the known ways, which can assist you in losing fat, while, maintaining your weight!

We would also suggest you, to do a bit of cardio every day. Guys, trust us, even a brisk walk of 30 minutes will do wonders to your body and help you fight this devil, also known as; Fat.

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10 Surprising Health Benefits of Coffee for Men

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Coffee time never disappoints. Some people use it to talk to their friends or colleagues, while others choose to share the exciting coffee moments with their followers on social media.

However, rarely anyone talks about the health benefits of this hot drink. If you never thought that coffee can actually help you prevent, control, or improve certain health conditions, then reading this text will make you appreciate caffeine even more.

Coffee reduces the risk of a stroke

There is a bigger chance that you’ll hear about caffeine increasing the possibility of a stroke then hearing the opposite argument. This is because caffeine isn’t really helping people who have developed certain conditions. For example, those who suffer from high blood pressure will be advised to limit the number of caffeinated beverages to maximum two cups a day, which equals 200 milligrams of caffeine.

However, a 2015 study on middle-aged men and women found that taking three to five cups of coffee a day potentially reduces the possibility of a stroke.

Coffee boosts mental capacities

Most of the true coffee addicts need a cup of coffee immediately upon waking up, and there’s a good reason behind that.

Apparently, the claim that coffee helps open the eyes in the morning isn’t just a phrase or excuse for the coffee lovers. The studies have found that coffee bolsters your brain. Knowing this, it doesn’t come as a surprise that the real coffee addicts prefer brands that use the strongest coffee bean as the base for their product.

Coffee is a protective factor in dementia
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This is yet another health benefit associated with the effects that coffee has on the nervous system.

According to studies, middle-aged people who drink three to five cups of coffee per day have 65% fewer chances to suffer from dementia or Alzheimer’s disease in later years.

Coffee makes developing diabetes less likely

There are also diabetes-protective effects you’d want to know about.

A Harvard study has shown that people who drink at least one cup of coffee a day are about 8% less likely to suffer from diabetes. Also, the UCLA researchers came to a conclusion that the SHBG protein lowers the insulin resistance. Their study has shown that people who had been regularly drinking coffee significantly increased the levels of SHBG protein. As a result, they didn’t develop diabetes.

Coffee reduces the risk of liver cancer

Drinking alcohol damages your liver, so you might want to consider opting for another beverage the next time you go to a pub.

Coffee drinkers are 38% less likely to develop liver cancer in comparison to those who still avoid joining the club.

Coffee lowers the possibility of prostate cancer
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Unfortunately, prostate cancer is the most common cancer among men.

Even though the experts warn that there’s still insufficient evidence to back up the claims regarding the caffeine effects on the prostate, a few studies have found that men who regularly drink coffee are about 21% less likely to go through the horrors of prostate cancer.

Coffee helps in the prevention of erectile dysfunction

Erectile dysfunction can severely damage both your sexual life and your self-esteem.

Drinking two cups of hot espresso per day lowers the possibility of suffering from erectile dysfunction in later years of your life. Remember this information when you turn 40 because doctors claim that about half of the male population older than 40 suffers from a certain degree of erectile dysfunction.

Coffee enhances the quality of your sex life

Speaking of sex, you can also boost your present sex life by consuming caffeine daily.

Apparently, you can support your libido by enriching your morning cup of coffee with ingredients such as maca, cacao, honey, and coconut milk. There are plenty of ‘sex coffee’ recipes available online, so make sure to try them out. Your lover will be preparing you the next cup before you know it.

Coffee helps you with stress management
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Better sex is linked to a less stressful life and that’s basically all we needed to know.

However, there is more to that. The experts claim that caffeine helps us successfully battle all kinds of anxieties, which leads us to a conclusion that coffee can be our personal stress management assistant.

Lastly, coffee can extend your life

This practically sums up all the aforementioned health benefits of coffee.

The National Cancer Institute has found that coffee significantly lowers the possibility of premature death. With this, we have finally denied all those arguments against coffee consumption. So, no, you don’t need to feel guilty for taking a few cups per day anymore. However, do keep in mind that caffeine overdoses are not good for your health either. Listen to your body and enjoy your favorite hot caffeinated beverage.

Regardless of the time of day, drinking coffee triggers positive feelings and reminds us of the importance of staying calm and relaxed. We never feel the need to explain the reasons behind the decision to procrastinate and prepare a coffee – not even during business hours! Having a cup of coffee is a must – anytime, anywhere.

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