Maintain a Healthy Body in Five Steps : A Mini Guide.

When it comes to taking care of your health; always remember that small efforts make a big difference. Since we are so much caught up in our strenuous daily routines; we find it a bit challenging to take time out to exercise and to take notice of our diet regimes till the day we are hit by a disease.

All of us at some point in our lives have taken our health for granted which is a price our bodies have to pay later. Don’t do that!  Your health is the most valuable asset of yours; take care of it in the best way possible. It’s a gift from God which you should cherish forever. Want to maintain a healthy body from this year and looking to find some motivation to do so? Here is your easy 5 steps guide towards a healthy lifestyle.

1. Watch Your Diet:

 You are what you eat! The day you will start watching over what you are eating on regular basis is the day you will take the first step towards living a healthy life and having a healthy body and mind. Increase your intake of fruits and vegetables, take lean meat and fish and get rid of junk food, sugar and bakery items. Even if you are unable to exercise regularly; taking care of your diet and intake of good proteins will help you to acquire an ideal weight and a good body.

Maintain a Health Body
How to gain a healthy body in Five Steps

 2. Increase Intake Of Water:

Our bodies have 70 percent of water in them. That’s how important water is for our health. An average adult requires 8-10 glasses of water everyday to fill up his or her body needs. But too often we ignore this basic aspect of living a healthy lifestyle and drink just 3-4 glasses of water per day. Not good at all! Try increasing the water intake in your body and see the difference in your health within just 2-3 weeks.

3. Watch The Portions:

 If you are thinking about starting off with a good diet plan; try looking for one that does not involve starving for long hours. Although no dietician and diet planners ever recommend starving yourself in order to lose weight or maintain a healthy body but still we tend to think this way. Try cutting down your food intake into small portions that you can eat after every 2 hours. In addition to it; take lots of natural fluids and green tea.

4. Regular Exercise:

 Now here comes the best part! Make it a part of your daily routine to exercise for not more than an hour and you will be amazed at the results you will obtain after a couple of weeks. Try home bound exercises if you are unable to go outside or join a gym. Buy a pair of weight bunch or dumbbells that you can easily put in your home or in your office.

5. Think Positive:

 A healthy mind bears a healthy body. Life is full of ups and downs and we often start thinking negative if something good is not happening in ours. Never let your mind wander into the caves of negativity as this will completely damage your inner peace and your body. Generally the obese people tend to be more depressed than the others and in this way; they will never be able to overcome their weaknesses. Life is beautiful, live it in the best way possible.

Author Bio:

 Ida Jones is a mother of two little ones. She enjoys home-based workouts, cardio exercises and long runs. She loves spending her vacations outdoors with her kids around nature. She believes in clean and healthy eating. She regularly writes about fitness tips and much more at Fitness Grit.

How Exercise Can Maximise Sleep

Exercise daily as it will boost your sleep quality.
Exercise daily as it will boost your sleep quality.

Insomnia feels just like that moment when you have 15 different tabs open in your web browser and one of them is playing an advert. You’re not sure which tab the sound is coming from, but it grows louder and louder until you try to close down the whole window and your computer crashes. It may sound slightly odd, but think of your body as a computer, it needs to shut down but it has all of these programmes working in the background. I know this all too well, in fact I’m sleep-deprived as I write this. Insomnia is surprisingly common and it can make life very difficult. You can’t think during the day, everything happens in slow motion and you live with a permanent headache. Regardless of this, there are some things that you can do to improve the quality of your sleep.

Bedtime routine

The first thing is to ensure that you have a bedtime routine. This will allow your body to prepare itself for sleep and acknowledge that it should start to relax. Worries and stress can prevent your body from being calm, and so it’s crucial that you have some sort of means of de-stressing as part of this bedtime routine. Your actual bedtime routine should start a few hours before you need to sleep, because it gives your body time to unwind.

Now, everybody does things differently, but one of the best forms of de-stressing is exercise. We always look at exercise as a means of being healthy, but it can actually be a prime factor in helping you sleep. It is not only good for your health and fitness, but it can tire you out to the point where you’ll fall asleep. Think of it as a way of overworking your body so it can shut down, just like a computer would.


Before we get started on the different kinds of exercises you can partake in, lets discuss the way that exercise can help us sleep. You’ll find that these reasons can act as motivating factors whenever you are feeling lazy. When you exercise, it causes your body temperature to rise, which means it is inevitably going to fall at some point later on. When your body temperature falls, it will allow your body to fall asleep. However it is important that you give your body time to do this. For example, if you exercise and then immediately try to sleep, your body will be too energised. However, if you try to sleep a few hours after you have exercised, you will find that you fall asleep quicker because your body temperature has had time to drop.

Types of exercise


There are two different types of exercise, aerobic and anaerobic. The former increases the amount of oxygen that is in the blood and the latter generally involves slower exercises designed to improve your overall fitness. To help you sleep, I recommend aerobic exercises as they are likely to get your heart rate going, causing your body temperature to rise quicker. There are also many types of aerobic exercises for you to pick from which allows for diversity to keep things exciting. Aerobic exercises can include everything from jogging to cycling; anything that gets your heart rate going.

The best thing to do is begin with anaerobic exercises in order to build up your strength and work your way up to the aerobic exercises. You only need to exercise for a period of 20 to 30 minutes. This can include anything from walking or running, the overall goal is to increase your heart rate and the amount of oxygen that is reaching your blood. Opt for your favourite forms of exercise, because it will allow you to enjoy yourself and this in turn will make you feel good (not to mention the endorphins that are released once you’ve exercised).

There are other forms of exercise that you can do:

Yoga involves breathing techniques and different postures in order to increase the blood circulation in the body. Doing this over time can really help to relieve you of stress, helping you sleep better because you won’t have anything to keep you up at night. There are also many forms of Yoga for you to try, so once you have got the hang of the basics, you can always move on to more complex postures. Yoga also has many other health benefits and so it can help you with your overall fitness.


Tai-Chi is another form of breathing that helps to promote relaxation. When you suffer from insomnia, it almost feels like you are out of balance, and Tai-Chi is a perfect way to harmonise your mind and body in order to feel more in tune. This can act as a stress reliever and is a very simple meditation. Tai-Chi is also beneficial for people that may potentially be unable to participate in aerobic activities, for example someone that has a disability.

Find the exercise that works for you and then use it as a form of stress relief. You’ll be amazed at how quickly you fall asleep and also how healthy you feel on a daily basis. A lack of sleep can have a strong impact on all areas of your life, it can make you grumpy, irritable and it prevents you from working to the best of your ability. Try out exercise and see what it can do for you!

Good luck and happy sleeping!

This article was written by Qurratulain Zaheer, a loyal insomniac and lover of sleep. She recommends Silentnight mattresses for the ultimate night of relaxed sleep.

5 Major Differences of a Personal Trainer from a Fitness Coach

Are you looking for the best way to have a healthier body but aren’t sure whether to become part of a gym and have a personal trainer help you or hire a fitness coach to attend to you at home instead? Is there even a difference? Yes, there certainly is! Choosing whether to go for a personal trainer or a fitness coach can determine whether or not you succeed in becoming fit as fast and best as possible.

fitness coach
Fitness Coach is important for proper health regime.

Here are 5 major differences between the two

1.      At home or at the Gym?

One of the major differences between a personal trainer and a fitness coach is the location wherein they do their job. By definition, and as we are all probably aware of, personal trainers are the people employed by the gym to help members create and work through a program. A fitness coach on the other hand is someone who helps you achieve the level of body fitness you want at your own home or wherever you choose to do your work out. The difference between working out regularly in a gym and at home can make a huge difference in the effectiveness of your fitness training. Specifically, there are those of us who would prefer to do their programs privately at the comfort of their own homes while there are others who find it better to work out in a more public environment. Comparing which is more effective is debatable up to a certain degree but it all really boils down to the individual preferences of people. Some may find that working out at home under the guidance of a fitness coach works better for them while others don’t.

2.      Type of Service

 Many of us probably aren’t familiar with how much difference personal trainers and fitness coaches have in terms of the service that they provide their clients. Personal trainers assist you and guide you whilst in the gym to perform effectively all the routines in your program schedule. They pay attention to the actual work out such as the number and manipulation of sets, reps, lifts, heart rates and maximum weight allotment. A fitness coach on the other hand not only provides this same service but actually go a little further through building an actual personal relationship with you, the client. Their goal is to reach out to you on a mental, physical and social level. They are like teachers who work hand in hand with you to achieve the fit body that you want. A personal trainer will make sure that you get the work done whilst a fitness coach take into responsibility your own goals and make it his own. Continue reading “5 Major Differences of a Personal Trainer from a Fitness Coach”