For what it’s worth, life is full of crap sometimes. Literally. From the various environmental toxins and pollutants to the very things you eat and drink on a regular basis, there’s just so much junk going into the body on a regular basis. While not all of these factors can be avoided, there are effective solutions to help cleanse your mind and body from the gunk that is sometimes present in life.
Maybe You Need a Detox
Detoxing is a method that is being used by millions of people to flush various toxins from their bodies. When done effectively and followed-up with appropriate measures to avoid (or try to avoid) exposure in the future, detoxing can be an effective solution for assisting the body in getting rid of things that are harmful to your health. Chances are you’ve heard of detoxing programs before, but how do you know if you need to consider various methods of cleansing the body?
Lack of Energy - If you’re feeling tired all the time, this is a sign that your body is overwhelmed by the toxin buildup.
Constipation - Bowel movements irregular or nonexistent? Constipation is a sign that your digestive system is backed up and perhaps unable to break down all the waste in your system.
Brain Fog - Unable to concentrate lately? Though daydreaming and zoning off on occasion may not be cause for alarm, if you find that it’s happening regularly this is a problem.
Depression - Believe it or not, the toxins and pollutants you encounter on a regular basis can have a lasting impact on your mood. If you’re showing signs of depression and deep sadness, this is a red flag.
Trouble with weight - Extreme weight loss or gain means that your body perhaps lacks the nourishment it needs and is instead, overwhelmed with fighting toxins.
Problems Sleeping - Melatonin is responsible for signaling the brain to sleep. When the body is overwhelmed by toxins, the body releases less melatonin causing disruptions in your sleep pattern.
Risky Behavior- There are some toxins, unfortunately, that people expose themselves to that can build up and wreak havoc on your body. If you drink and use drugs regularly or have multiple sex partners, for example, these are both behaviors that can expose you to dangerous toxins and bacteria.
What Can You Do?
Notice any of the symptoms in yourself? Perhaps you engage in risky behaviors that expose you to toxins and bacterias outside of the average person? Whatever the case is, your body is sending smoke signals and its imperative that you respond. Detoxing has been a proven method for cleansing your system in more ways than one. Here are a few methods you might try:
Drug or Alcohol Detox - for those who are struggling with substance abuse or addiction problems, your body is being exposed to toxins at overwhelming rates. In order to heal you need to enter a drug and alcohol program for treatment. You can find effective rehabs across the country from a beverly hills recovery program to one in orlando florida, there are lots of places you can go. Upon entering the program you’re unable to have access to drugs and alcohol and therefore, provide the time your body needs to flush your system.
Exercise - Working out is for a lot more than having killer abs and legs, it can also be a source of detox. When you get your heart rate pumping your body begins to respond by releasing toxins. Sweating is one way your body detoxes environmental and other toxin sources. Start doing physical activities for at least 30 minutes a day for real results.
Liquid Detoxes - Another method for flushing the system of toxins and bacteria is to stick to an all liquid diet for several days. Most programs span between three days and two weeks. Participants are required to consume a lot of water, teas, and smoothies comprised of fruits and vegetables. The right detoxes can cleanse vital organs like the kidneys, liver, and colon for a better chance at fighting off toxins and disease.
Detoxing is an effective way of purging the system of things that aren’t good for it. Whether these things be air pollution and germs or drugs, alcohol, and too many genetically modified foods, there comes a time when you need to pitch in and help your body do its job. Using detox methods such as those described above can wipe your system clean, reducing your risk of illness and disease and improving your life.
Pregnancy is a special time for any woman, but it is also a time of major change in every aspect of life. Aside from the fact that a new person is being brought into the world for you to look after and love, your body is also going through the changes needed to grow and nurture a baby. The physical demands of pregnancy can take its toll on your energy levels, and it is easy to get out of the routine and habit of exercising. However, regular exercise can help you to feel energized, help you feel in tune with your body and boost your mental well-being. If you are wondering how to keep fit and healthy during pregnancy, this guide shows you how.
Should you Exercise during Pregnancy?
Provided your pregnancy is normal and low-risk, there is no reason to not exercise during pregnancy. If you have any worries at all regarding whether to exercise or not, discuss them first with your doctor or midwife. They will be able to give you tailored advice based on your unique circumstances.
The types of exercise you can do will also differ depending on what stage of pregnancy you’re at. For example, aerobic exercise such as jogging is fine for the first trimester but is likely to unsuitable during the last trimester. As a general rule, most kinds of exercise are fine during pregnancy, as long as it feels comfortable. The key is to listen whether your body says yes or no. If the exercise you are doing makes you feel good, then keep it up!
As your pregnancy progresses, your body begins to produce a hormone called relaxin, that makes ligaments stretchy, allowing your pelvis to widen to create room for your growing baby and to get your body ready for birth. Exercising with loose ligaments can make you more prone to injury, so take care not to do anything too strenuous during the last trimester.
Exercises that are beneficial during the later stages of pregnancy include yoga and swimming. Yoga helps keep your muscles toned without straining, and swimming gives you a weightless feeling so you can exercise without excess pressure on joints and ligaments.
Healthy Eating
A healthy diet is essential during pregnancy to give your body what it needs to meet the energy demands of growing a baby, and it is also the baby’s source of nourishment it needs to grow. So what is a good pregnancy diet?
During pregnancy, a woman’s diet should consist of a variety of fruits, vegetables, whole grains and lean proteins, to provide a spectrum of vitamin, minerals and other nutrients. There are also certain nutrients that pregnant women need more of to support the healthy development of a baby, and these are:
- Folic Acid – A B vitamin that is important during the early stages of pregnancy, as it helps the healthy development of the neural tubes which form the spinal cord and brain. Getting adequate amounts of folic acid can help prevent congenital disabilities, so it is something that all pregnant women should ensure they have enough of. Food sources that contain folic acid include leafy greens, citrus fruits, and fortified cereals, but it can be difficult to eat enough of these food to get the recommended amount. Taking a folic acid supplement during the first trimester is advisable to ensure your folic acid intake is the right for healthy growth.
- Iron – Iron increases the amount of oxygenated blood that reaches the growing baby. Pregnant women, in particular, need twice as much iron as those who are not pregnant, and an iron deficiency can lead to conditions such as anemia. Foods rich in iron include meat, beans, and fortified cereals.
- Calcium – a pregnant woman’s body needs enough calcium to grow bones and teeth for her baby. During gestation, if there is not adequate calcium in a woman’s diet, the growing fetus gets the calcium it needs from the mother, and this could leave them weak and depleted. Sources of calcium include dairy such as cheese and milk, and also salmon and leafy greens.
Getting the right nutrients during pregnancy makes a difference in the way you feel, your energy levels and the health of your baby, so it is important to eat healthily.
Mental Health
Something that often gets overlooked, but is so important for pregnancy and preparing to have a child in your life, is to take care of your mental health. For some, pregnancy can be an overwhelming and emotional time, and add on top of that the raging hormones that affect moods.
Some research suggests that postpartum depression may actually start during pregnancy, rather than being the result of a shift in hormone balance after a baby is born. It’s important to talk to your doctor or midwife for advice if you begin to notice a consistent low mood or anxiety.
As well as being a joyful time, pregnancy can also create anxiety for women. With the major changes happening to a woman’s body, the thinking ahead to the birth, and the then prospect of raising a child, pregnancy will always be a time where you feel vulnerable. If you feel overwhelmed, or feel as though you are having a tough time mentally, it is important not to bottle feelings up. Talk to a friend, or your midwife, as this could make all the difference during your pregnancy and after the baby is born.
Getting enough sleep and rest when you need will help to keep your mental health in check. Pregnancy is demanding, and having fatigue can be a factor in how well you cope or do not cope, with stress. Listen to your body and get the rest you need, as often as you need.
The human body is an amazing thing, and for women, pregnancy can often feel like a miracle is taking place. At no other time, a woman is more in tune with her body, even though for first-time mothers, the changes might feel like nothing she’s experienced before. Looking after yourself is key to a happy, healthy pregnancy, and staying fit and healthy will help you with the birthing process and becoming a mother.
People mostly think ten-pound dumbbells are mostly for amateurs, skinny people or woman who can't handle the heavy weight dumbbells. There is a misconception that ten-pound dumbbells don't help you to build muscles because they don't provide a good amount of pressure on the targeted area.
According to experts, there are certain exercises that can hit directly hit the muscle fiber and allow you to gain muscles, which you can't achieve with heavy dumbbells. You should never underestimate a ten-pound dumbbell because light weight allows you to target small muscles which get overpowered by large muscles.
When you perform with a 10-pound dumbbell or adjustable dumbbells, you can easily perform the exercise with immense power and speed that you can hardly do heavy weights. Light weights are quite easy to work out with, and they are ideal for metabolic exercise.
The perk provided by this low weight is that you can improve your mobility, power, and strength by a significant margin. Basically, if want to start with small and get a useful result, then there are a lot of exercises that you can perform at gym or home. You can follow the below-mentioned exercise that you can easily do with ten-pound dumbbells.
Overhead Squat
Overhead is squat is a useful dumbbell exercise which will help to attain to new heights in mobility. At first, you stand straight and keep your feet shoulder-width apart distance. Then you need to hold dumbbells in each hand and put them on your shoulder while maintaining palm forward. Then you should go down by keeping your hands up and place your thigh parallel to the floor. You should continue this exercise for five sets of 10 reps.
Crab To Toe Touch
Crab to toe touch is an eccentric dumbbell workout where you need to first go in a crab walk position while holding a dumbbell with one hand near your shoulder. Then you need to raise the opposite leg slightly high on the air. After this, you need to raise the dumbbell to reach the toe of the raised leg. You have to switch then and repeat the same with your other hand and foot.
Turkish Getup
In Turkish getup, you need to lie down straight and keep your right leg in bending position while holding a dumbbell above your chest with a right hand. Then you need roll on the left and lift yourself on the forearm. Then you push yourself with the left arm so you can reach half-kneeling stance so that the left leg goes behind the right leg. After this, you need to stand up while keeping your hand up and then return to the old position in the same way.
Dumbbell Discus
At first, you have to hold a dumbbell in your right hand and then you need turn right by using the left foot as an axle. After this, you need to bend the knee and reach a discus throwing position. While getting into this position, you need to keep a good amount of distance between your feet. After this, you need to swing your right hand up above your head while your left arm should go back.
Rotational Punches
Rotation punches work well with lightweight dumbbells and you should first straight by spreading your leg. Then hold dumbbells in front of your chest and twist your torso to left while pivoting on the right foot. Then punch in straight stance without bending your elbow much. You should repeat the same workout by pivoting on the right foot. It would be appropriate if you perform this exercise five times.
Seesaw Row
Seesaw row works well when you do with ten-pound dumbbells, and it also notches up your metabolism. First, you need to hold on both hands and keep them close to your chest. Then you need to put forward your left foot in bending position and slightly move your body. Then lower your arm towards the floor while keeping the other arm near your side. You should perform this workout for at least four minutes.
Pushup Position Curl
First, you should get into push up position and before getting into a push-up position you should place dumbbell under each hand. You should keep your back straight and keep a good distance between your feet. Then you should lift the right dumbbell and curl it to make it close to your upper body. Then you slowly put it down and then continue on the other hand.
Split Squat Shoulder Raise
In this exercise, you have first to hold dumbbells in each hand and attain a staggered stance by keeping the left foot ahead. Then lower your body in kneeling position until the left thigh is parallel to the floor. Then take a moment and lift yourself up by raising the dumbbell from your side. Then again lower them to reach the split squat position. The whole exercise should be continued for at least five minutes.
Dumbbell Pistol Squat
At first, you stand straight and hold dumbbells in each hand by facing the palm towards your body. Then raise your left leg and then lower your body into a squat position while lifting both the dumbbell parallel to your face. Then go back to the same position and try with another leg. You can also perform this exercise on the bench.
Six Pack Sweeper
In six pack sweeper, you need to lie down first by keeping feet together and hold the dumbbell close to your thigh. Then you should raise your leg and upper body off the floor as much as possible. After you raise your leg, you should put both the arms above your head in an arc motion.
All these exercises are suggested by experts, and you can easily perform them anywhere in your house.
Santanu Majumdar is a part-time blogger and currently blogs at DailyFitnesstips4u.com. He is also a health and fitness lover who loves to share his ideas on health, fitness, and beauty.. You can check him out on Twitter and Facebook
Injuries gained from sporting activity can have an incredibly damaging effect on an individual’s life and routine, especially if their participation in sport is an integral part of their life. In any case, the aim will always be to rid yourself of whatever bodily ailment you’re suffering as soon as possible, and this article aims to educate and advise as to how this can best be achieved. What’s most crucial in recovery is patience combined with an effective plan, and so it’s essential that you research your particular injury before taking any of the steps outlined below so that you don’t cause yourself any further damage through attempts to recover.
Go to a Physiotherapist
The internet is a very important tool when it comes to researching possible causes of injury, however it is common to mis-diagnose through inappropriate information you may find online. Your first port of call should be a professional. If you do not consult a physiotherapist it is possible that you may never fully recover from a sporting injury. Ignoring the problem could result in furthering the injury and therefore you may never be able to engage in sports and other activities in the future - so be timely with your visit to a specialist.
Maintain a Healthy Routine
Nothing can be as demotivating for a routine like a sports injury: suddenly it seems like our comfortable sport regime is destroyed and eating well soon follows suit. Eat well and continue all the healthy habits you can. There are many low impact exercises that are encouraged during your road to recovery from a sports injury and although it is important not to further any physical damage, you can consult your physiotherapist before embarking on a new fitness routine that they’re happy will only do your body good.
Don’t Accept Errors at the Hands of a Medical Professional
It’s not uncommon for those suffering a sporting injury to be in some way mistreated or misdiagnosed on their initial visit to a hospital, and as such, your recovery may well be impacted. In the worst cases, you may even sustain permanent damage or limitations to your future sports performance. Look into seeking help and research into solicitors medical negligence if at any part of your medical assistance you feel you’ve been treated with negligence: you’ll be able to claim for compensation which you can use to help with healthcare and therapy costs.
Prevent Future Injuries
Injuries are not always a result of simple bad luck: they’re sometimes a product of a poor warm-up and warm-down regime, overloading in the gym, a general run-down state of health, or a poor knowledge of the areas of your body to train when competing in sports. Your core and back, for instance, are crucial for the injury-free performance of most sports, so check out some tips to strengthen your back and core to avoid any future injury, or to help your body adapt as you undo the stresses from your present injury.
The goal of recovery from a sporting injury is to be back to your best as soon as possible, so follow these tips to get you back on your feet in as efficient a way as possible.
You have diabetes, and that is a pretty harsh reality to live with. However, you are not alone. In fact, 29 million Americans suffer from this disease.
While it might not give you tremendous solace to know that you are one of many that suffer from this illness, it should give you some hope that there is a great deal of research and attention given to diabetes due to a large number of people that have been diagnosed with it. All that research means that it is a topic that has been given a great deal of thought and effort and, as a result, there is a lot of literature that surrounds it.
Diabetes and Diet
What is particularly significant about all the research on diabetes is that we know which foods to avoid and which are particularly suitable to help fight diabetes. It should be noted that diabetes has no cure and that no research suggests that diet can help fight off diabetes.
That being said, a healthy diet goes a long, long way in helping fight diabetes. If you think about it, a car that is given regular maintenance will last longer than a car that is not taken care of. The same logic holds true for your body.
Limit Carbs
First, let’s take a look at a food group that is well known to affect blood sugars: Carbs. If you can limit and control your carbs, the odds are that you will be a lot healthier and your blood sugars will stay within appropriate limits.
Carbs are foods like bread, starchy foods, and sugary sweets. They are also found in some unlikely places like dairy and fruits. This isn’t to say that you can’t enjoy any of these foods, but rather that they should be eaten in moderation.
Increase Your Vegetable Intake
In terms of foods that are good for you and will help you fight your battle against diabetes, consider vegetables. Specifically, green and leafy vegetables like kale and spinach.
If these might not sound as appetizing as a burger and fries, think of different ways that you might eat these that will make them more palatable.
Kale that is baked in the oven makes a great substitute for chips.
Spinach can be cooked in a million ways that makes it so yummy.
However, a word of warning. Be careful what you are adding to these veggies to make them tastier as you may be counteracting all the good intentions you have.
Substitute Sweet Potatoes
Are you a potato fanatic? Regarding sheer flexibility, a potato cannot be beaten. Mash them, bake them, or fry them, they are all super tasty.
However, if you are watching your carbs, they are not the best option. But, if you are looking to satisfy that potato craving, consider eating a sweet potato. Sweet potatoes have less net carbs and a lower glycemic index. Plus, they are full of vitamin A and C. One word of caution with sweet potatoes, they still contain a fair amount of carbs (about 21 grams per half cup). As such, they are not a good food to eat on a day you already had a lot of carbs.
Fruits
If you have a sweet tooth and diabetes, you might have a hard time avoiding those sweets you love so much. That being said, next time you are craving a chocolate bar or candy, try eating berries instead.
Berries are excellent because they are full of vitamins, antioxidants, and fiber. They
are then way better for you than eating that sugary sweet snack that you will regret as soon as you finish it. As with any of the foods we list, please eat in moderation.
Conclusion
As you can tell from the foods listed above, living with diabetes does not mean that you have to give up on the foods you love entirely. The key is always to know what you are eating.
So many people live their day to day without giving a second thought to what goes in their mouths. If they did, they might discover that eating healthy will make your body healthy and as a result, you will feel so much better. Plus, as an added benefit, by eating better your diabetes will be in better control, and you will be able to save on Lantus or whichever diabetes supplies you use.
There are so many significant benefits to following a healthy diet that once you make the change, you will not want to go back to your old unhealthy ways.
The first trimester of a pregnant woman is usually the most turbulent period during her pregnancy. During this period, a woman begins to notice certain physical changes in her body. Because she can’t explain some of these feelings, her emotions suddenly get heightened and she begins to feel like a different person.
Some of these changes include swollen breasts, increased urination, nausea, fatigue, constipation and heartburn among others. Then mood swings, anxiety, and emotional stress tend to occur more frequently as time goes on.
At this period, you should focus on your health because it helps you and the foetus throughout the period. To achieve optimum health in your first trimester, here are 5 important health tips that come handy.
Maintain a healthy diet
It is important to maintain a healthy diet throughout your pregnancy. However, special attention should be placed on the first trimester. This will ensure that you get enough nutrients to support your growing foetus.
At this stage, you should focus on eating highly nutritious meals in small quantities more frequently. These foods must be high in calcium, protein, iron, Vitamin A, Vitamin C, and potassium. You must also avoid food items that are high in calories from fat and sugar.
Take an early prenatal ultrasound
One of the things you should do in the early days of your pregnancy is booking an appointment for an ultrasound. In fact, you should have lots of it in your first trimester particularly in the 8th week. This is to ensure that your pregnancy progresses smoothly and there are no issues whatsoever.
A few reasons why you should have first trimester ultrasounds include avoiding miscarriage, ectopic or molar pregnancy, and gestational age confusion. Make a 8th week pregnant ultrasound, find out how on Checkpregnancy.com.
Manage stress levels
Increased stress level has been identified as one of the biggest risk factors for preterm labour. Irrespective of whether you’re going through mental or physical stress, you should start slowing down and accept yourself the way you are.
Thus, you must avoid piling more work than normal at the office. You should also be asking for help from friends and colleagues more frequently. But more importantly, you should try to reduce your level of anxiety since it’s one of the biggest triggers of mental stress.
Get regular exercise
Here’s one important aspect that many women often leave out during pregnancy. On the other hand, many pregnant women make the mistake of not having the right exercise plan. So, there’s need for a balance.
The correct thing to do is to ask your doctor for the appropriate exercises to do at each stages of the pregnancy. Typically, you’d be fine with low impact exercises such as swimming or walking but you should also do a lot of cardiovascular exercises.
Avoid harmful habits
During pregnancy, extreme care should be taken to avoid habits that could be harmful to your health and that of your baby. Habits such as smoking, alcohol consumption, and hard drug intake are risk factors for that could lead to stillbirth, miscarriage, low birth weight among others.
In addition, you must limit your caffeine intake as much as possible. Some studies suggest that increased caffeine consumption during pregnancy could lead to preterm labour, low-birth weight, and birth defects.
Technology, which is showing up in nearly every aspect of our lives, is often viewed with ambivalence. Although often viewed as an existential threat because its ushering in change at a breakneck pace, tech for health, fitness, relationships, learning, creativity, and entertainment is actually making things easier for us, improving our lives in ways that we could never have imagined before.
Improved Health
Almost everyone is aware of the health hazards that come from smoking. In fact, they're even spelled out in large print on a box of cigarettes. Yet people continue to smoke—because they’re addicted to using cigarettes to downshift to a tranquil state.
Enter e-cigarettes, a techy way to help people quit smoking. Vaping uses e-liquid to reduce a craving to smoke. Vapor products simulate the calming effects of cigarette smoke without the harmful byproducts in tobacco. An e-cigarette is usually a mix of flavorings, nicotine, water, glycerin, and propylene glycol.
Upgraded Fitness
How many steps do you take a day to keep your heart healthy? You probably have no idea. What’s more, you don’t know how many calories you ate or how much water you drank. If you had to guess, you’d probably overestimate your level of activity and nutritional intake.
You’ll snap out of this nescience when you strap on a wearable device. Working in collaboration with an app on your smartphone or on your laptop, it keeps track of how many steps you take, how many calories you burn and consume, how much water you drink, and many other statistics you need to know to maintain optimal health each day. Wearables inform you about the optimal range of activity, nutrition, and rest you need to stay fit every day.
Better Relationships
Right now, billions of people around the world own a handheld personal computer with internet data communication, SMS, a broadband cellular network connection for voice, Wi-Fi support, and a mobile operating system.
The reason for this love affair with the smartphone is simple: it allows people to stay connected. Families can stay in touch with their loved ones. Friends can share their peak experiences with each other through photo-sharing. Additionally, you can use your smartphone to organize your whole day for higher levels of productivity and efficiency at home and at work.
Enhanced Learning & Creativity
Traditional education, despite its noble intentions, has transformed the joy of learning into a hard grind. Most students rely on cramming for finals but then forget almost everything they’ve learned after the exam.
Educational psychologists have discovered that we don’t learn well when we’re passively reading and listening to information; we learn best by actively doing something.
Today, creativity software is helping students at all grade levels to build understanding, stimulate imagination, and share understanding. The use of interactive e-books, websites, and presentations makes learning faster and easier.
Faster Neuromotor Skills
Few parents, teachers, bosses, and other responsible adults have a high opinion about video games, equating them to the equivalent trance state induced by staring at a TV screen for hours. Yet, Mental Floss, begs to differ. Video games, they insist, aren’t time wasters at all. Rather, they condition invaluable hand-eye coordination skills.
Here are five benefits of playing video games they mention:
- It “trains” surgeons to make better incisions.
- It helps those with dyslexia read and comprehend better.
- It improves vision by making it easier to discern various shades of gray.
- It enhances “grace under pressure,” which is an invaluable skill in a high-paced office.
- It stirs a childlike curiosity in history and culture because of characters, themes, and places used in video game plots.
So, in conclusion, keeping up with tech is a noble pursuit. Tech often gets a bad rap for making us more frenetic and distracted. It’s often blamed for replacing face-to-face relationships with virtual ones, for disrupting our circadian rhythms, and for downgrading us to possessing the attention span of goldfish. Yet, in the final analysis, it’s a tool, and if we use it wisely, it can enhance many aspects of our lives.
If you’re truly passionate about fitness, you might have considered becoming a fitness influencer. This elite group of bloggers, Instagram posters, and workout gurus can make the big bucks--according to Business Insider, the top three highest-paid fitness influencers of 2017 made £12 million ($15.9 million), £4 million ($5.3 million), and £3.5 million ($4.6 million), respectively.
The best influencers make their jobs seem deceptively simple. But there’s more to being a fitness influencer than just being in shape. Here are three essential things to know about this career path.
You Must Build Brand Identity
Influencers don’t have the same relationship with their fans and followers as brands have with consumers, but in many ways, the same principles still apply (and plenty of influencers do in fact retail directly to their fans through sportswear lines and subscription-based content). Thoughtful, consistent branding helps influencers generate rapport with their followers just as it creates an affinity between brands and consumers. Branding consistency helps build up fan loyalty--one study found that brands who stay consistent are three to four more times likely to experience brand visibility.
Brand identity may sound like an abstract marketing term, but it just reflects the values and aesthetic you want to convey to your fanbase. A fitness influencer who focuses on yoga might build their brand identity on mental wellness and communion with nature, while a weightlifting influencer might focus on more aggressive, competitive aesthetics. Brand identity can be reflected in everything from how you stage workout videos and photos to the color of the text on your website. Some influencers even create slogans -- try playing around with the Oberlo slogan generator to find one that matches your brand.
Fitness has never really been about fitness alone. Fitness brands have always sold not just the promise of improved athletic performance, but associations with specific identities and lifestyles. This was true in 1985 when Nike’s “Air Jordans” promised basketball and sneaker fans not just a quality shoe, but a brush with greatness via Michael Jordan. It’s true in the 2010s when Rihanna collaborated with Puma to create a sportswear line with an undeniable “cool” factor. That’s what you’re selling when you become a fitness influencer: not just fitness, but a fashion statement, a lifestyle, and an identity.
Your Vulnerability is Your Strength
Fitness and wellness can be emotionally fraught for plenty of people, many of whom are struggling with body image issues and often compare themselves to well-toned celebrities. That’s why influencers have a unique opportunity to connect with followers by sharing, rather than hiding, their vulnerabilities. Fitness influencers share lifestyles, workout regimes, and yes, bodies that fans aspire to, but fans are more likely to stick with an influencer when they feel the influencer’s lifestyle is possible and human, rather than out-of-reach.
Successful fitness influencers are often very open about their struggles with body image. Cassey Ho of the mega-popular Blogilates website created a viral video in 2015 showing her struggles with negative online comments and self-esteem. Many influencers acknowledge that eating healthy and sticking to a daily workout routine is tough. A host of fitness blogs for working moms focus on the unique fitness challenges of working parents with tight schedules.
By sharing your vulnerabilities as well as your fitness triumphs, you create a far more relatable and complex online persona than you ever could through a series of pretty pictures. The result is a dedicated, emotionally connected fan base.
It’s a Lot of Work
From the outside, being an influencer can seem easy--all you have to do is take a few pictures for Instagram and write a blog post now and then, right? In truth, being a fitness influencer is a tough job.
Byrdie recently profiled Instagram fitness stars who fill their days with attending meetings, answering emails, and staging photos. Fitness influencers have to create training content, write and edit blog posts, forge and maintain business relationships, schedule event appearances, and manage their social media presence. Ventures such as branded sportswear lines bring in more revenue but also add further responsibilities. And those perfect Instagram photos take far more time to perfect than you might think. Buzzfeed recently interviewed a fashion influencer who spends up to two hours editing each Instagram photo.
Fitness influencers share many of the burdens of fashion and lifestyle influencers, plus other responsibilities. Fitness influencers often act as digital “personal trainers” for their fans by creating in-depth training content such as workout guides and videos. Furthermore, fitness influencers’ brands are highly connected to their health, which means putting exercise on the back burner for a few weeks to catch up with business concerns could wind up hurting their brand.
On top of all this, keep in mind that influencers can’t jump into the industry and immediately expect to bring home a healthy salary: it can take months or even years to develop a following and a revenue base that lets you quit your day job.
Despite the job’s workload and demands, many successful influencers wouldn’t change career paths for the world. If you’re considering becoming a fitness influencer, don’t be afraid to follow your dreams. Just know that you have a lot more than fitness on your to-do list to succeed.
With so many distractions in the everyday world, sleep can be elusive. Going to bed late or tossing and turning all night are common issues among adults today. It's time to make rest a priority. Consider these simple yet effective ways to fall asleep. A good night's rest can be in your future.
Working Out
Falling asleep at night depends on an active day. The majority of urban dwellers today will sit at a desk job for most of the day. Their bodies still have energy so they're awake into the later hours of the evening. Change this scenario with a daily workout. The exercise doesn't have to be very strenuous. A brisk walk or a bike outing is enough exercise to stimulate the mind and muscles. Working out makes you feel energized at first, but you'll sleep better afterward so that the muscles can heal.
Soaking in the Darkness
Dimming the lights and closing the curtains creates darkness in your home regardless of the sunset's designated time. When darkness descends on an area, the human body naturally secretes melatonin. This substance tells the body to calm down and rest.
For some people, simply turning down the lights may not encourage normal hormones. Consider safe, Sleep Aids as a way to fall asleep. Follow the manufacturer's instructions so that you get the best rest out of the product.
Turning Down the Noise
In the past, the television used to be the only distraction in the room. Currently, smartphones and tablets create a cacophony of sound that can keep you up at night. Keep your home or bedroom as quiet as possible about one hour before bedtime. Ideally, shut off all of the electronics. Reading a book or magazine will always be a clever way to lull yourself to sleep. Consider noise-cancelling curtains too. Any strategy to quiet a space will help you rest each night.
Checking the Temperature
It's a fact that most people sleep better when the bedroom's temperature is set within a certain range. Turn on your central air or open a window to get the bedroom down to the 60-70 degree range. A slightly, cool room is what the body needs to rest. Blankets and pillows will keep people warm through the night. Feeling uncomfortable at any point during the night will create a restless sensation.
Everyone, including children, can benefit from these restful techniques. Share your experiences with your loved ones so that they can rest a full, eight hours each night. You'll notice that moods will be upbeat with productivity at peak levels when rest is a daily pleasure.
While all of us have seen fitness Instagram accounts, that is entirely different than actually starting a health or wellness company. Not only does it require quite a bit of foundation building, but a passion for whatever you’re doing in health or fitness to be done day-in and day-out. However, if that sounds like a dream to you, then luckily we’ve compiled a few helpful tips to consider. Check them out below:
Come Up With A Great Brand
If you’re going to be forming a health company, one of the first steps is formulating a great brand. Not only is the healthcare industry an incredibly competitive field, but one that requires a specific sense of identity. People should be able to look at your brand and identify not only what you do, but the offerings that come with it. Forming something like that isn’t an overnight task; however, that’s why this is one of the most important investments your business could make.
In formulating your brand, one of the first things you need to do is look at all the components of it you currently have compiled. This is everything from your logo to the typeface you’ve chosen. The process you’re going through right now is storytelling as much as it is science, as well as how those two work together. For example, as noted by Zimmer Communications, color increases brand recognition by 80 percent, which goes to show when looking at primary colors versus secondary, can mean all the difference. Especially in the fitness industry where everything is about image, being able to hash out a solid brand from the start will save you tremendously in the long run.
Know Your Budget
Another critical step for your health company is knowing your budget, which can vary tremendously depending upon the type of business you’re looking to start. According to Business News Daily, it cost on average around $3,000 to start a small business, which while that might cover the costs for things like establishing an LLC and some overhead, but it’s entirely different ball game to begin a health company. However, that’s why one of the first things you need to do is establish a budget per the structure of company you’re trying to start.
When it comes to establishing your budget, first take a look at the service or inventory you’re looking to offer and what overhead is necessary for that. For example, if I’m a personal trainer that only needs a gym versus owning a supplements shop. Furthermore, be mindful of the fluctuations of when business is supposed to be good (for example, after new years) versus when it’s slow (the fall). The better you get at defining these terms now, the more likely you’ll see success from them long-term, so take your time in putting together a budget that works for you.
Define Your Worth
A significant way people sell themselves short in the health industry is by selling themselves short, which will always leave you in a hole. As noted by IBIS World, health and wellness is a $34 billion industry, meaning there’s plenty of money to go around within it. To be a part, all you have to do is come out the gate with a price defined by your experience or equipment and not back down.
If you’re getting into something like training, the different aspects that could potentially help out with your worth are different clubs you’ve worked at or personal experiences you’ve had with training (for example, if you played a sport professionally). Furthermore, other things like gyms are defined by their equipment and space, which is why features like a pool or kettlebell studios can raise your membership fees. Overall, the name of the game is to be competitive within your immediate market while still offering a niche no one else is, which although can be a difficult balance, will also leave you in a place to attract new business while not selling yourself short.
Get Active On Instagram
Finally, one of the best promotional tools you have for the health and wellness industry is Instagram, which is the central hub a lot of people go to for education and entertainment. As noted by Hootsuite, 80 percent of users follow a business on Instagram, which shows why people are much more apt to following companies on this platform over others. People are attracted to an array of different media on here, from recipe advice to workouts.
Start brainstorming some content ideas based around your business model, stemming from your core function. From there, your goal should be to come up with a variation of different executions, giving yourself the freedom to run A/B tests and some trial and error. The overarching mission here is to create content that’s captivating and fun for you to make, following the golden rule on if it’s something that you’d want to watch yourself.
What are you most excited about in starting your first fitness company? Comment with your answers below!
