Category Archives: Health and Fitness

How to Achieve Wellness.

Emotional WellnessFor you to be successful in anything you do, be it in running a Pressure washing service business or even in your studies, a high level of commitment is required. Equally, to achieve a superior physical and mental wellness, you need a daily commitment to living a healthy lifestyle.  The holy grail of modern life is wellness. For many, living a happy and healthy lifestyle seems like unattainable goal. In a desperate bid to maintain a balance in our healthy goals, we tend to over-commit ourselves.

Here are some simple ways to achieve wellness in life.

Emotional Wellness

Emotional wellness can be defined as the ability to handle emotions in a positive and constructive manner. It also involves maintaining emotions in a healthy state and coping with challenges that life brings. Emotional wellness is more about how you cope well with stress, fear, anger, sadness among others. How well you manage behavior and feelings defines the level of your emotional maturity. People who are emotionally stable have the ability to express their feeling in a very effective manner.

Environmental wellness

Environmental wellness deals with the appreciation for the external environment and the role it plays in improving one’s well being. If you are an environmentally friendly person, you will try to conserve energy and treasure the natural resources around you. You can improve on environmental wellness by making your home and surrounding better. This means you end up making the environment better for everyone.

Intellectual wellness

Intellectual wellness involves learning and keeping the mind healthy and well engaged, through reading, stimulating its activities as well as achieving clear thinking. You need to have a clear mind that is receptive to new ideas as you seek to solve challenges that may come along your way. To develop intellectual wellness, you need to develop hobbies and interests that are related to thinking, problem solving, learning new languages, creative art, solving puzzles and many others. All these activities should be centered across supporting brain development.

Physical wellness

Physical wellness has more to do with the ability to maintain a healthy and quality life that allows us to carry the normal day to day activities in a good way. Physical wellness is all about being at your level best physically. It means you can carry day to day activities without stress or fatigue. To maintain the required level of physical fitness, you must eat right, exercise and keep your body active.


What Running Does to Your Body

runningAny good runner can tell you their stories about what immediately happens to their bodies, energy levels, and mood when they start running. I have been running for the last one year along the quiet roads of, and I can admit there are lots of benefits associated with running. Today, we are going to pay an in-depth look at what happens inside your body when you hit the road for a run.

Besides high energy levels of productivity and a boost in mood, there are many other positive physical effects that running does to your body. Running changes your body composition and the overall physical system as well as many other benefits including the following.

Body Composition

Body composition refers to how much your body is lean in terms if muscles, water, organs, bone, and fat. Most people are interested in increasing their lean muscle as well as decreasing subcutaneous fat. A key benefit of any exercise strategy is to lose fat and gain muscles. Regular running can contribute massively to attaining these results. A well-composed body means an increase in metabolism and a better bone density which boosts the overall health.

Loss of Subcutaneous Fat

fat freeRunning affects your muscle fat balance leading to more defined muscles and less fat. If you are taking a balanced diet as well as running, your body creates a calorie deficit that promotes fat loss. At some point in the running process, you will need to combine weight training to give you an extra push in creating the lean body of your choice. Loss of body fat translates to a loss of weight for runners, something which is much desirable for those looking forward to losing weight.

Body System Improvement

Running provides a very vital metabolic boost. Your body will continue to burn calories for an extended period, even after you are done with the running exercise. You also achieve a higher resting metabolism, as a consistent running routine improves your overall endurance. The longer you keep running, the better your muscles improve to increase their capacity to efficiently creating energy.

Health Benefits

Aside from endurance, running also leads to increased metabolism and strengthened muscles that bolster the health of your heart as well as other body organs such as the lungs. Running leads to a raised heartbeat which helps in enhancing your heart to increase its efficiency in pumping oxygen throughout your body. Circulation of oxygen improves as blood vessels dilate making the capacity of your lungs to increase. With time, your ancillary systems – including vessels, lungs, cells, and capillaries adapt to a higher amount of energy thus improving their efficiency.

What happens during the running process?

When you start running, your muscles primarily rely on adenosine triphosphate to get you on the move. These ATP molecules are created by the food you ate and stored in glycogen within your muscles. As you continue running, your muscles release lactic acid that signals your brain you are working. Your muscles your oxygen to keep breaking down the glycogen making you breathe heavy. As your endurance builds, your body settles into a sustained cycle of sweating and breathing to break down glucose into ATP.

Best Cardio Exercises to Lose Weight Fast

pacsLosing stubborn body fat and getting into your best body shape may require at least some form of cardio exercises. There is a wide range of different aerobic activities that engage your cardio. These exercises are many, enough to confuse those wondering where to start out. All forms of aerobic exercises will deliver similar benefits, with thus a small variation regarding calories burned and results achieved.

Regardless of intensity, aerobic exercises strengthen all the muscles involved in respiration and assist the lungs to perform better. Cardio exercises also increase the total number of red blood cells in the body and encourage greater oxygen facilitation throughout the body. They also strengthen the heart muscle to improve resting heart and pumping efficiency. Cardio exercises also reduce stress, body tension and increase mental well-being.


Here are some of the best cardio exercises you need to incorporate in your schedule.



Walking was once considered one of the perfect aerobic exercises for fat burning. However, today, it is regarded as one of the least effective aerobic exercises. Although it is not the best form of exercise for achieving fitness and losing weight, it is still an excellent exercise for beginners. It is considered a lower in intensity and therefore a small number of calories is burned. Your metabolism will increase after walking for one or two hours. Walking helps in fat burning for obese and can be used as a build up for higher intensity aerobic methods.



runningWhen you run for an approximate duration of one hour, you will end up burning up to 600 calories.  It is a higher intensity exercise as compared to walking. Running can be a handy way to lose body fat and improve on cardio-respiratory fitness. The main benefits of running are that it is high intensity and burns more calories as well as stimulating metabolic rate for a more extended period after exercising. Running also works your hip flexors, quadriceps, hamstrings, and calves to provide an excellent lower body workout.



Cycling involves the same muscles as those worked out during running. However, it has many added advantages of being lower impact. This exercise is virtually ideal for anyone as it can be done with a stationary bike. Cycling can be suitable for high-intensity training as its resistance can be changed from lower to higher in a quick succession Cycling has many benefits. As a low impact exercise, it makes a perfect use to strip body fat. It also improves fitness and athletic performance.



Swimming provides a great total body workout which burns a high number of calories. It is a low impact exercise as the body works on a weightless environment – water; and as a result, there is a small risk of injury. You can use common freestyle strokes or use a variety of strokes to emphasize different muscle groups. Swimming lessens the chance of damage as it is the lowest cardio exercise on our list. Swimming works main muscle groups making it a good exercise for improving fitness and athletic performance.





Health Benefits of Exercises

Let's get fit!The benefits of exercises extend far beyond weight management that most people know about. Research has shown that regular exercise has many benefits including reducing the risk of several diseases and health conditions. Exercises also improve your overall quality of life. Exercises make an adequate remedy for controlling weight gain as well as maintaining weight loss. Regular trips to the gym can make a difference between your fitness and failure.

Regular exercising can help protect you in the following ways.


Eliminates Heart Diseases and Stroke

Daily physical exercises can help to reduce and equally prevent the occurrence of heart diseases and stroke. This happens because the heart muscles are strengthened, lowering the blood pressure and raising the levels of your high-density lipoprotein, which is considered as good cholesterol. Exercises help to improve blood flow and increases the working capacity of your heart.  Optimize these factors can assist in providing additional benefits and reducing the risks of perennial diseases.


Improves Mental Health

Regular exercises improve your mental health and wellbeing. Exercises can help in preventing and treating some mental health conditions. Research also shows physical exercises can help in preventing dementia and depression. Exercises help in relieving stress and anxiety and improving your overall mood. This is mainly because exercises have specific chemicals in the brain such as serotonin and dopamine that affect your thinking and feeling. When you exercise, you feel calmer, happier and get an improved self-image.


Improving your Mood

Are you looking for an emotional lift or do you need to set yourself off from a stressful day? A simple gym session may be enough to get you uplifted. Physical activities stimulate various brain chemicals to help you feel happier and more relaxed. Exercises boost your energy, improving your muscle strength and endurance. When you exercise, you help your body deliver vital nutrients and tissues that support your cardiovascular system to function appropriately.

Exercises Control Weight

weight controlIf you want to keep your weight in check, the best way to go about it is through exercise. Exercises help in preventing weight loss. When you engage your body in physical activity, you burn many calories. The more intense the exercise you participate in, the more calories you burn, thus more benefits.


Improves your sex life

Are you feeling too tired or slightly out of shape when getting down to enjoy an intimate moment? It could be that you lack spark in your sex life. When you exercise, you improve your energy levels and physical endurance which in turn boost your sex life. Men who exercise regularly are less likely to experience any problems with erectile dysfunction as compared to men who don’t.

Exercising is Fun

You can enjoy the fun associated with exercising and physical activities if you make it a habit. Exercises give you a chance to unwind and engage with others in the same social circles your exercise with. You can take a dance class and enjoy all the benefits that come with dance moves. In general, if you want to feel better, boost your health and have a lot of fun, then there is not a better way to do it than exercising.

Benefits of Having Fitness Personal Trainer

personal trainerWith a fitness trainer, you are better assured of faster results. The trainer guides you through your fitness cycles and routine to ensure that you’re spending your time on the right exercises. If you have a limited amount of workout time, your trainer works at formulating to you a program that works best for you.


There are a lot of things you can expect from a personal trainer including;

Weight Loss – You will begin losing fat and building muscle with the first workout.  Your trainer will design workouts with your weight loss goals in mind.

Endurance – Working out with your trainer on a regular basis will build endurance so you can get through your days feeling more energized.

Accountability – There is nothing like knowing your trainer is waiting for you to make you show up for your workouts!

Tracking – Measurements and fitness tests will be utilized to track your results toward your goals.  No matter what your goal – weight loss, toning, unassisted pull-up – your trainer will work with you to help you reach your goals.

Education – Learn proper body mechanics and form to help prevent injuries.


One-On-One Personal Training

A personal trainer helps you to find better ways if achieving your ultimate fitness goals. They work with you overcome all obstacles and procrastination. Your goals, be it getting leaner, fitter or losing weight are met much faster in a more fun way that you would manage on your own.


There are countless benefits of having a personal trainer. A personal trainer helps you in creating unique workout plans that are related to your goals and schedules and those that can accommodate your needs.


Each time you meet with your trainer, they will optimize your workouts to help you achieve results faster than it would take you working alone.  Each session will challenge you and build your confidence with superior results!


Partner Training

Is there someone in your life that you want to work out with — if they show up, you’ll show up? Mom, sister, best friend?  Partner training might be for you.  Save some money and get the same benefits as with a Personal Trainer; one-on-one attention and a workout customized to your body type, skills, and motivation needs.


Small Group Focused Classes

Working out one-on-one with your trainer will get you the results you are looking for in the shortest amount of time.  But for some of us, fitness is more fun when exercising with friends. Make it more rewarding by getting together with a personal trainer and other members. You will receive all of the benefits of traditional, individual personal training, along with the team support, accountability and result driven workouts!

A personal trainer will guide you and your workout buddies through a series of exercises designed to maximize each individual’s results. These trainers make their programs much more fun so that you can’t think of missing of quiting. You will always have two sources of motivation, which will keep you on track and get you to your goals even faster. Small groups are limited to a few participants to maintain the proper technique, supervision, and motivation.