<![CDATA[Busy Pro Fitness

<![CDATA[Busy Pro Fitness - Blog]]>Wed, 18 Mar 2026 17:42:18 +0000EditMySite<![CDATA[6 Fitness and Health Benefits of Walking Regularly]]>Fri, 22 Oct 2021 12:30:00 GMThttps://www.busyprofitness.com/blog/6-fitness-and-health-benefits-of-walking-regularly

A regular exercise regime is crucial to support physical and mental health. You don't need to spend hours at the gym every day to improve your fitness levels, though. Regular walking is proven to be a great form of exercise. From fat loss to improving the health of your heart, there are lots of benefits to walking regularly. Let's take a look at what these are!

1 . Walking for Fat Loss

According to a study from HealthLine, '11 moderate-weight women lost an average of 17 pounds (7.7 kg), or 10% of their initial body weight, after 6 months of brisk walking daily.' A similar study discovered that a group of overweight women lost 6 pounds in 12 weeks by walking for 50-70 mins, 3 days a week (HL, 2021).

Walking for fat loss is a great way to work towards your weight loss goals. It can be helpful to set yourself goals relating to how often you will walk and for how long.

2. Improve Mental Health

Exercise is one of the best ways to raise your endorphin levels, lift your mood, and improve your mental health. Where you go for a walk also makes a difference. Numerous studies have shown that being around nature is a great way to boost your mental health. Walking is particularly beneficial for people who experience stress, depression, and anxiety.

3. Aerobic Fitness

Walking has been shown to improve aerobic fitness levels, supporting the heart to pump oxygen into the muscles. For walking to be an effective aerobic exercise, you'll need to walk at a brisk pace. Improved aerobic fitness has lots of benefits, including:

Lowered risk of heart disease.
It can improve the function of the lungs.
Can decrease blood sugar levels.
Aerobic exercise can lower your resting heart rate.

4. Improve Cardiovascular Health

According to HeartFoundation.org, 'walking for an average of 30 minutes or more a day can lower the risk of heart disease and stroke by 35% per cent and Type 2 diabetes by 40%.' Walking is regarded as a great way to improve cardiovascular health, supporting the function of the heart and blood vessels.

When you lead an inactive lifestyle, this can lead to fatty materials clogging up your arteries. If your arteries become damaged, this can cause a heart attack. Walking can help you to retain healthy blood pressure levels and improve your cholesterol.

5. Boost the Immune System

Walking is also a great way to boost the immune system. When you exercise, you'll increase your white blood cell count. Your white blood cells are needed to prevent infections and protect your body from diseases. The World Journal of Experimental Medicine study concluded that 'white blood cell count increased significantly after just five minutes of exercise' (Insider 2020).

6. Soothe Joint Pain

Walking is a fantastic way to protect your joints, mainly your hips and knees. When you go for a walk, the activity helps to strengthen and lubricate the muscles surrounding your joints. If you have arthritis, walking can be a helpful activity to reduce pain and improve movement.

Wrapping Up

There are so many walking benefits for health, from fat loss to improved heart health. To support your routine, try using walking fitness apps. Tools like these can help you to plan your routes and track your progress. Creating an effective fitness regime is all about motivating yourself and organising your time.

]]><![CDATA[How Does Your Water Intake Affect Your Fitness Goals?]]>Fri, 01 Oct 2021 12:30:00 GMThttps://www.busyprofitness.com/blog/how-does-your-water-intake-affect-your-fitness-goals

Drinking enough water is essential for so many reasons. For instance, drinking plenty of water is vital for kidney function. Unless you hydrate well, you risk becoming dehydrated, which is associated with a range of symptoms, including fatigue, dizziness, joint pain, headaches, and constipation. If you don't drink enough water, you'll struggle to maintain your stamina during exercise.

How much water should you be drinking?

According to the NHS EatWell Guide, you should be drinking 6-8 glasses of water every day. There is another way to decide whether or not your hydration level is sufficient: the urine test. Basically, without going into too much detail, when you're well-hydrated, your urine should be light, almost transparent yellow.

The Health Benefits of Staying on Top of Your Water Intake

There are so many benefits to drinking enough water. For example, water helps to support your brain function. According to HealthLine, 'even mild dehydration, such as losing 1–3% of body weight, can impair many aspects of brain function.' Fluid loss can negatively affect concentration and mood, causing you to feel anxious and exhausted.

Your body needs water to produce the acids and saliva which supports your digestive function. Water also supports fibre consumptions and ensures that your body can absorb the right nutrients. Other health benefits of water include:

Drinking water can help your body to break down waste.
Supports your circulation.
It can help to lubricate your joints.

How does water intake affect fitness?

According to Bupa UK, 'you can lose a lot of fluid when you exercise – as much as a litre or two an hour – mainly through sweating and breathing.' For this reason, you'll need to drink more water when you're exercising. Unless you stay hydrated, your body will struggle with temperature control, and you'll feel less energetic.

Replenishing the lost amount of fluids is especially important in hot weather. In these conditions, your heart needs to work harder, and your temperature rises more quickly. Always remember to take a refillable bottle of water to any exercise class or workout.

Water Intake and Fat Loss

Drinking more water can be a fantastic weight loss aid. Evidence shows that when you drink more water, you burn more calories as a result.

One study of women who were overweight looked at what happened when you increased water intake. The study focused on a water intake of over 34oz every day. 'They found that over 12 months, this resulted in an extra 2 kg (4.4 lbs) of weight loss,' (HealthLine, 2021).

People who choose water instead of alternative beverages (such as fizzy drinks or high-calorie juices) are less likely to gain weight. If you're working towards weight loss goals, increasing your water intake can help you make progress.

The Takeaway

Drinking water isn't just beneficial for fat loss. It's also vital for your overall health. There are so many health benefits of water, from improving your brain function to avoiding dehydration. If you struggle to drink enough plain water, you can always infuse your water with fruits, herbs, and vegetables. Try options like lemons, ginger, mint, or cucumber.

]]><![CDATA[How to Prevent Weight Regain After a Successful Fat Loss Transformation]]>Fri, 17 Sep 2021 14:13:43 GMThttps://www.busyprofitness.com/blog/how-to-prevent-weight-regain-after-a-successful-fat-loss-transformation

Do you feel like every time you lose some weight, it comes back even more? Are there days when you weigh yourself and feel like you're making progress, only to weigh yourself the following week again and see that you've gained back the weight and some?

If yes, don't worry. Sustainable weight loss takes time. So don't beat yourself up too much. In fact,

Overall, almost 57% of women in the US attempted to lose weight between 2013 and 2016.
65% of women who lose weight because of fad diets almost always regain it
75% of women admitted that they have an unhealthy relationship with food

It's important to remember that you're not alone. Many women struggle with keeping off the weight after they've lost some or all of what they wanted to.

This is even more so after they've just had a baby –post-pregnancy, stomach fat is a toughie. The good thing is unless it's hormonal, you can easily maintain your weight loss by making a few lifestyle changes.

#1. Have Healthy Expectations

One of the biggest challenges that people have is poor expectations. Many women routinely assume that they'll start looking like their idols or favourite actresses within a month of embarking on their weight loss journey.

This rarely happens. If it does, it's probably due to some fluke, an accident, or illness. Your weight didn't just get there overnight –it's not like you went to bed thin and woke up fat.

It takes time. So understand that it'll equally take time to lose that weight. Also, consider that once you've lost the weight, you'll have to keep up with your new lifestyle if you want to keep it off as well. Adopt a healthy attitude by concentrating on how good you feel and trust the process that's been working for you.

#2. Pay Attention to Your Appetite

The biggest reason why women regain lost weight after a while is their appetite. Studies show that 65 % of all dieters gain their pre-diet weight within 36 months.

This is because if you work out a lot, you tend to have a larger appetite. Plus, weight loss from dieting is sometimes water weight loss and not actual fat loss. So be careful about what you eat.

You'll likely find that you're ravenous after a particularly gruelling workout session. Whenever that happens, resist the urge to stuff your face with heaps of food. Control yourself and eat in moderate amounts.

#3. Eat Healthier

Speaking of eating, make sure you keep to wholesome fresh food the majority of the time. Keep eating more protein –plant and animal, healthy fats, fewer carbs, no sugar or junk foods, and controlled portions. Remember, weight loss is an input-output issue.

If you eat just what your body needs, you'll keep off the weight. The average adult female only requires 1600-2200 calories a day. Keep your daily calorie intake within that range, and you'll keep the weight off.

Plant proteins are great for improving satiety and can help suppress your appetite. Same with healthy fats. As for carbs, only eat whole-grain carbohydrates with high fiber content. They will keep you feeling fuller for longer.

#4. Keep Up Your Workout Schedule

You probably lost weight because you were working out frequently. It would be best if you continue your exercises. It might feel challenging sometimes, no doubt, but remember that weight loss and staying trim and sexy is a lifestyle.

So continue with your aerobics, weight lifting, strength training, high-intensity interval training (HIIT), swimming, and other physical activities you've been doing. Whatever works for you and brings you joy.

#5. Drink Plenty of Water

When it comes to weight loss, water is your friend. Ensure that the bulk of your daily fluid intake is from water, clear soups, herbal teas and other low-calorie drinks like black coffee. Whenever you find yourself craving sweet fizzy drinks, make a pact with yourself that you'll drink a bottle of water first.

If the thirst persists, you'll drink another. If that doesn't help, then you can take a small sip of the fizzy drink. Most people rarely take the fizzy drink afterwards because the water is often enough.

#6. Create Positive Lifestyle Habits

Cut out smoking and other damaging habits and reduce your stressors. Stress leads to comfort eating, which in turn leads to weight gain. Also, remember to surround yourself with like-minded individuals. About 80% of people who regain weight state that they have no support system.

And this makes sense. For example, if you have been avoiding junk foods on your own but are surrounded by people who eat a lot of them, you're likely to give in to temptation eventually.
.
This is why you need to find and establish a healthy support system. It can be a coach, fellow gym members, or an online community. Talk to people with similar interests or goals and establish an accountability routine. These people will help you stay on track whenever unhealthy habits tempt you.

]]><![CDATA[Importance of Refeed Days After a Long Period of Calorie-Restriction]]>Fri, 27 Aug 2021 14:00:00 GMThttps://www.busyprofitness.com/blog/importance-of-refeed-days-after-a-long-period-of-calorie-restriction

Women who want to lose weight often start dieting to burn excess fat and attain a trim look. While dieting does work for some, it can be painfully overwhelming for others. The idea that you cannot eat as much as you’d like or enjoy the foods you’d typically eat is one of the primary reasons many women struggle to keep up with their dieting programs. In fact, for some, sticking through to the end of their dieting period is often an act of pure will.

Yet, some research may be pointing to the fact that if people are placed on a diet for too long, the body adapts. That will lead to a rapid slowdown in weight loss resulting in less than expected success and potential loss of motivation to carry on with the diet. This is where the concept of refeed days or cheat meals may be able to help.

What is a Refeed Day or Cheat Meals?

Every dieting program is based on a calorie restriction plan. So women who require 1,600 – 2,200 calories per day to maintain their weight may reduce their calorie consumption by about 500 calories per day to achieve their fat loss goals.

This calorie deficit triggers fat loss by forcing the body to draw from its fat reserves. But because the body adapts after a while and reduces the quantity of fat that it burns up, it is often imperative to “trick” the body into going back to the beginning stages of the diet.

This is where refeed day comes in. Refeed day is a day when you can eat enough calories to maintain your body’s weight. In other words, you can eat as many calories as you would if your goal was just to maintain your current weight.

Refeeding is believed to elevate leptin levels in the blood. The body goes into overdrive, assumes that fat levels are back at the pre-dieting levels, and then starts burning fat at a higher rate again.

On days like this, you can eat whatever you want – even your favourite ice cream – as long as it doesn’t exceed the recommended daily calorie allowance. Increasing your carbohydrate intake on refeed days is a good idea too.

Does Refeed Day Help You Burn More Fat?

Even though some promising studies show that refeeding may increase leptin levels and help participants burn more fat, the studies aren’t conclusive yet.

In some studies, it appeared that people who took breaks from their dieting for a few days or weeks –depending on the dieting plan the participants followed– saw better results in terms of fat loss than those who didn’t.

There have been some allusions to the fact that maybe refeeding does help with increasing the body’s metabolism so that individuals doing it end up burning more fat.

But the studies didn’t show this. If anything, there were pointers to the idea that your body’s metabolism can adjust to the new amount of limited calories you’re giving it. This way, the rate of metabolism matches the number of calories you consume.

This probably explains why people’s weight loss journeys through dieting tend to slow down after rapid fat loss at the beginning stages –even though nothing changed in diets or physical activity.

It’s as if the body has an in-built mechanism to fight for the last few pounds. This is probably why dieters say they have “hit a wall” –it’s often difficult to break through a specific “fat ceiling”– in their fat loss journey after a while.

So How is Refeed Day Different from Cheat Days?

On cheat days, you get to eat whatever you want without paying attention to your calorie limits. On cheat days, people typically indulge themselves and consume as many calories as they desire. In many instances, people eat all the foods that they’ve denied themselves for a while.

On refeed days, you can only eat what you want up to a certain point, that point being your daily calorie allowance for weight management. And for the best results, the excess food you eat should be carbohydrates.

So what's the verdict?

There may be an explanation for some of the results that women athletes and other weight loss enthusiasts have reported from refeed days or cheat meals.

If you eat more food, the body expends more energy by burning the consumed calories. This may account for the slight improvement margins recorded among fat loss enthusiasts who practised refeed days.

Also, there's the mental benefit of having a day where you can splurge within reason and eat favourite foods you haven't had in a while. Doing this can ultimately help you stay committed to the dieting plan and see it through to the end. That, in itself, makes refeeding worthwhile.

]]><![CDATA[How to Overcome Emotional and Stress Eating]]>Fri, 13 Aug 2021 10:30:00 GMThttps://www.busyprofitness.com/blog/how-to-overcome-emotional-and-stress-eating

Food is essential to our survival. We need it to fuel our movements, keep our brains healthy, and it is an excellent tool for socialising with friends. But food can start to be a problem when it stops serving its purpose.

Everyone gets stressed and worried at some point. How you deal with these emotions will depend on who you are as a person and the ways you've been taught to deal with them. For some, food becomes a comfort from these emotions.

But emotional and stress eating can become incredibly damaging to both your body and your mind. If this habit becomes frequent, you can see adverse health risks arising, like heart disease and weight gain, depreciating your fitness.

So how can you overcome emotional eating? Here are 6 tips to help you stay in control.

#1. Keep a food diary.

If you are facing seriously disordered eating, don't keep a food diary. It can increase the obsessive nature of some eating disorders and bring you more problems than it solves.

If, however, you've just noticed a turn towards emotional eating, keeping a food diary can be a great way to gather some information about your eating habits.

Track when and where you eat everything in a day. If you notice a strong emotion while eating, note that down. By doing this, you'll be able to see patterns and habits you might have. Then, you'll be better equipped to break these habits.

#2. Question yourself before eating.

When you reach for food in the day, ask yourself: why? Why are you going to get a snack at three p.m.? By stopping and thinking, you'll be able to work out if you are hungry or if your emotions are ruling your desire for food.

Sometimes we reach for food when we are bored, stressed, or sad for something to do. If you identify this as the reason, you can offer yourself a different distraction, like going for a walk, which will be much healthier for you.

Sometimes, if you aren't sure what's made you reach for food, have a drink of water. It's often the case that your body tells you it's dehydrated, and you mistake it for hunger.

#3. Set up a strong support system.

Ensure you have a sound support system. This could be family and friends who can help you stay healthy. Alternatively, seek a professional to assist in the form of a therapist or counsellor. Finding the root of emotional problems can remove the need for food as comfort.

Hiring an online coach is also a great way to ensure you've always got someone on your side and who's able to keep you accountable.

#4. Keep unhealthy snacks out of your home.

When you do your food shop, don't buy unhealthy snacks like chocolate and crisps. This way, if you feel the need to snack, you won't have access to foods that aren't good for you. Instead, you will reach for fruits and vegetables. Some healthy foods will give you the comfort of unhealthy foods, like plain popcorn.

Ensure that you don't ever do your food shop when you are hungry or in a bad mood, as your emotions will rule your shopping, not your head. If you do this, you might end up with unhealthy snacks in the house, negatively affecting you for the rest of the week.

#5. Exercise can help you feel better.

Exercise generates endorphin production in your body. These little chemicals calm your brain down and so can remove any negative feeling you may possess. When you feel the need to emotional eat, try going for a run or doing a quick workout.

Once the endorphins are in your body, you won't feel the intense emotions that controlled you earlier, so the need to stress eat will be removed.

#6. Be patient with yourself.

Stress and emotional eating are challenging to overcome because they become a habit. Habits, no matter what they are, are difficult to break. It is very likely that at some point, you will break your plans to overcome emotional eating. When this happens, you need to continue with your goals, not give up.

Be kind to yourself, and accept that you are going to make mistakes. Overcoming emotional eating is a long process but worth it in the end. As long as you stick by your plans, you can kick this habit once and for all.

Conclusion

The most important takeaway is that you don't have to do it alone. Explain to your social circle what you're feeling and how your loved ones can help you, and believe me that they will. However, if you think that you need expert help to tackle some underlying issues, don't be afraid to ask for help. Your life and future health depend on it.

]]><![CDATA[How Can Exercise Help Women with Thyroid Issues]]>Fri, 30 Jul 2021 10:00:00 GMThttps://www.busyprofitness.com/blog/how-can-exercise-help-women-with-thyroid-issues

Thyroid disease, a condition in which the thyroid gland produces insufficient hormones or even overproduces them, is rising. There are an estimated 20 million people with this disease in the region.

It can affect any person regardless of gender and age. Still, women in their menopause stage are at more risk of having thyroid disease. The good news is that there are lifestyle adjustments anybody can make to support their treatment plan and alleviate symptoms.

How do thyroid issues affect life?

The two main hormones produced by the thyroid gland are thyroxine and triiodothyronine. Thyroid hormones control metabolism in the body, so an underactive or overactive gland will cause many different symptoms such as fatigue, weight gain, depression, anxiety, muscle weakness, tremors, and others.

Thyroid diseases can cause many complications if left untreated. The most common symptom is fatigue, which may lead to other problems such as depression or anxiety. In addition, if the condition progresses without being treated, it could result in a higher risk of cardiovascular disease and stroke.

The First Steps to Recovery

Identifying and embracing the diagnosis is the first step of recovery. Next, you need to understand the causes and management measures of the condition. It will help you in managing the disease. Your healthcare provider will give you different treatment options based on the severity of your condition. It would help if you were open about the various measures to make the best decision for your health.

Understanding which type of thyroid disease you have, you may have different prescriptions. If it is mild, it is most likely that your doctor will give you some drugs to alleviate the symptoms and help your thyroid to regain its functionality. For severe cases, the doctor might recommend partial or complete removal as a mode of treatment.

You can also change your lifestyle and include natural remedies to help with many of these symptoms associated with thyroid problems, such as weight gain and fatigue. These are just a few suggestions, but there is more information here about how you might identify what other factors could be affecting your condition or contributing to it at all.

Can exercise alleviate thyroid problems?

Lifestyle changes are known to create a positive impact on various diseases. For example, studies have shown that exercise can be helpful for some thyroid issues.

One study found that people with hypothyroidism who exercised could reduce or even eliminate their symptoms of depression and anxiety within a few months because they were no longer so consumed by their condition. Significantly, it would help if you considered the complications this condition can cause.

Best Workouts for Thyroid Disease

If you have an underactive thyroid gland, be careful with your workouts. Low-intensity exercise, like walking or yoga, is best for people in this category. However, if it's too challenging to do low-intensity exercises, being inactive altogether might be a better option if the condition has made you very tired.

In contrast, if you have an overactive thyroid gland, a high-intensity workout is probably best for you. Avoid low-intensity activities as they can worsen your condition by causing too much stress on the body and suppressing metabolism. However, exercise with caution because the excess production of TSH hormone caused by HIIT could aggravate your condition.

You must consult with your doctor and discuss what is suitable for your condition. You should also ensure that you keep up with your routine for a healthy lifestyle. Consistency is key. Here are some examples of the types of exercise that will help you:

Strength training can help improve muscle mass which could alleviate symptoms like fatigue or depression
Yoga causes an increase in serotonin which can decrease anxiety and depression
Taking short walks has been shown to help regulate thyroid function

Other types of exercise may also be helpful. Still, it's important not to overdo it or do too much at once, as this could make the symptoms worse instead of better.

Conclusion

In conclusion, it's essential to make sure that you consider the different types of exercise to help alleviate thyroid issues. Depending on your case, some may be more helpful than others, but there is something out there for everyone. Additionally, it would help if you also learned about your disease to take care of yourself better.

]]><![CDATA[Cardio vs Weight Lifting - Which is Better for Fat Loss?]]>Fri, 09 Jul 2021 12:18:04 GMThttps://www.busyprofitness.com/blog/cardio-vs-weight-lifting-which-is-better-for-fat-loss

In this current climate, women need to put themselves first and take care of their mental and physical health. Exercise has many incredible benefits and can help you achieve this! It helps keep the lockdown blues and coronavirus anxiety at bay, and it supports your fat loss goals as well as improve your health.

For some women, exercise eases the symptoms of specific conditions like polycystic ovary syndrome (PCOS), prevents diseases, and it might even spur them to quit smoking. Working on your fitness can be daunting when there are two different teams, Cardio vs Weights. But is one better than the other? These two forms of exercise can offer various benefits and can come together for the greater good and excellent health.

Cardio vs Fat Loss

Cardio (short for cardiovascular conditioning) is an aerobic activity that uses oxygen to increase your breathing and heart rate. Running is often the preferred activity for cardio. Still, any exercise makes you breathe harder and faster and increases heart rate counts.

So, how does cardio help fat loss? Well, it helps regulate appetite! If you are prone to snacking (who isn't?), a cardiovascular workout might be the thing to curb snacking. A study made by Dr. Andy Blannin discovered that people who did a high-intensity cardio workout ate less in the 24 hours following! That's because exercising at such an intensity causes your body to circulate more blood to prevent overheating; blood is diverted away from your stomach and around your body which can curb your appetite!

Cardio will also add to the calories your body burns during the day. Many factors, including your body weight, will affect how many calories you burn. Another plus for cardio is that you'll burn more calories during your workout than you would when weight training. According to Harvard Medical School, a person weighing 155 pounds burns about 112 calories when lifting weights for 30 minutes and 372 calories when running at an average 10 minute per mile pace for the same amount of time. That's a big difference!

Cardio is the queen of burning more fat and faster weight loss. A 2012 study from Duke University and the National Heart, Lung and Blood Institute looked at three groups of adults who did cardio strength training to see the effects of both on weight loss and discovered that cardio kick butts at reducing fat and body mass! So, that's cardio. What about weight lifting?

Weight Lifting vs Fat Loss

Weight lifting (a.k.a, strength training, resistance training) is an anaerobic activity. This includes lifting free weights such as barbells, dumbbells, and kettlebells or using weight machines. Anaerobic exercises break down glucose for energy without relying on oxygen, as cardio does. More energy is used in a short amount of time. So, how does this help fat loss?

Weight training still burns calories. While cardio workouts will help you burn more calories during a session, weight lifting or strength exercise enables you to keep burning those calories throughout the day. The muscle you are building with weight lifting increases your resting metabolism, for example, your body's ability to burn calories while watching Netflix; muscle helps your body burn more calories when at rest than fat does.

You can also prevent injury. Lifting weights helps increase bone density which affects the strength of your bones. If you are regularly lifting, you are on your way to stronger bones, which can help prevent breaks and features. Stronger muscles also help your joints!

Verdict

Both cardio and weights can help you become healthier and more fit. Why choose when you can do both? Combining strength training and cardio, you get the best of both worlds: fat loss and muscle gain. Combining the two can give you a greater improvement in heart disease risk factors than just doing one of the other, and your heart will be thankful either way.

How Can You Structure Your Cardio and Strength Training?

When you combine the two training methods, you'll have a few options.

Separate Days
You can dedicate sessions separately to each goal, so you can go for a run or cycle ride one day and hit the gym the next, alternating which you do each day.

Same Days
You can do your cardio in the morning and your strength session later in the day or the evening. You can also create a workout plan where your sessions include both. For instance, after warming up, you can go through your strength exercises and then follow it up with at least 20 mins cardio on one of the machines. You could also run to the gym, do your workout and run home.

What's best for you will depend on your lifestyle, fitness level and other circumstances. If you'd like a tailored plan designed by an expert coach, you can always get in touch for a commitment-free strategy call.

]]><![CDATA[How to Overcome Self-Sabotaging on Your Weight Loss Journey]]>Wed, 19 May 2021 13:00:00 GMThttps://www.busyprofitness.com/blog/how-to-overcome-self-sabotaging-on-your-weight-loss-journey

Self-sabotaging is normal with weight loss, so many women think it's just willpower and motivation or that you just need to move more and eat less. But if you do feel this way, know that it is not your fault.

The exercise and diet industry has been carefully manufactured and designed to get you to believe in these ideologies. So, let's push these out of the window and out of our mindset. We can overcome self-sabotaging on your weight loss journey. Here is how:

Step 1. Take Small Steps to Achieve Big Things

Saying "I'm going to go to the gym for two hours every single day" or promising yourself that you are going to lose 30 pounds in a month before a special occasion is not going to work; all that's going to do is frighten you. Drastic, over the top plans and ideas are only going to put you off your journey. So let's work up to it.

Take small steps towards a realistic goal, and it will keep you moving steadily forward, and they don't have to involve the weighing scales.

Add one more day of exercise to your week and stick to it for a month.
Add one more glass of water to your day over a week, and it will help you feel fuller.
Go to bed five minutes earlier every day for a week until you get a total of eight hours; you will thank yourself!

Celebrate achieving each goal, treat yourself to a new book, or something small that's not about food!

Step 2. Face Your Fears and Conquer Those Anxieties

You will be making yourself many promises when going on this journey, and more than likely, you will break them. You promise yourself that you will go to the gym at 7 am tomorrow. Still, then your alarm goes off, and you accidentally press snooze, and you're asleep for another 45 minutes. Then you promise yourself you'll go tomorrow and then the next day, and the cycle of procrastination continues.

But why is this happening? Let's target the issues at the source, FEAR. What are you scared of? Why are you afraid to exercise or go to the gym? Anyone who has tried a new workout routine knows that even the best-laid fitness plans can give rise to undue stress, especially when they intimate you.

Walking into a yoga studio when you have never been in one can be stressful, and you may be berating yourself for not being limber enough or for being out of shape. You may be comparing yourself to everyone else, and because of this, you find yourself dreading exercise. But this has more to do with your lack of self-compassion and self-love.

And if you are trying to lose weight, you probably heap judgement on yourself when you think the scale is not going down enough and just like that, there go the happy thoughts that you would associate with exercise.

So, notice the fears, see the anxieties and what you associate with them. This is the first step to overcoming them!

Step 3. Break Old Patterns

Occasional treats are fine, cheat days are fine, for some people even encouraged while trying to lose weight. Having a cheat day can be good for weight loss by preventing binges, reducing cravings, providing a mental break from your weight loss journey. For example, use it as a day where you give yourself a break from measuring each portion and counting calories and enjoy a favourite food or two. Make sure you are still consuming plenty of water, trying to get fruits and veggies in, and stopping yourself from eating until you can't move.

Sometimes a cheat day may go a bit wrong; if you often think of food as a reward for doing something well, or when you have had a rough day, it's a red flag. And it would help if you didn't wait to see how red the flag can get. If you are tempted to give into reward eating, then take five minutes to assess why. What were your thought processes, and what can you do next time you are in a similar situation that is more effective?

Self Sabotaging is usually caused by what is going on between your ears; becoming aware of these behaviours and traits can help you overcome them. Please do not compare your journey to those around you as everyone is different; give yourself a bit of credit as that is the only way you will achieve it.

Wrapping Up

Everybody works differently when they want to change their body, lifestyle and mindset. However, if you notice thoughts and emotions that frighten you, you might want to seek the help of a professional counsellor or therapist to work through those anxieties. Lastly, if you're confused by all the fads and contradicting advice on the internet regarding nutrition and exercise, reach out to an online coach to receive expert help.

]]><![CDATA[7 Ways to Manage and Prevent Lower Back Pain]]>Wed, 28 Apr 2021 12:30:00 GMThttps://www.busyprofitness.com/blog/7-ways-to-manage-and-prevent-lower-back-pain

Back pain can be a common occurrence for someone who is working in an office all day long. No matter how old you are or what you spend your days doing, if you experience back pain, it is vital to seek some form of relief as soon as possible.

After all, you will want to get rid of the pain, but it may become a bigger problem if you ignore it. The first point of call would be your GP is the pain came on suddenly or if you never had one and can't figure out what might have caused it.

The following 7 tips will come in handy for people who suffer from chronic back pain. If your GP or physio is encouraging you to start or keep exercising, these ideas will help you manage your pain, and when performed regularly, they will contribute to prevention.

#1. Gentle Exercise

You may assume that the best thing you can do for back pain is rest until it goes away. However, this is not always the case. With many types of back pain, it can get worse if you rest too much.

Instead, try to do a bit of gentle exercise, such as light stretching of the muscles, which may help lower back pain or even get rid of it altogether. Try going out for a slow walk if you are unsure.

#2. Improve Core Strength

Most chronic back pain originates in weak muscles around your spine, pelvis and abdominal area. You can start working on these every day. There are several different ways that you can go about this, no need to hit the gym. You can do plenty of exercises using your body weight, like plank variations, the dead bug or downward dog.

You can also use a swiss ball that can increase the challenge on your core muscles. You can even sit on a ball intermittently for approximately 20 or minutes while working. It will keep your core area constantly engaged.

Aside from this, you can also try water therapy, which offers a much greater range of motion because of the water's buoyancy, especially for exercises that demand you to lift your legs.

In addition to this, you should also look at add low-impact cardiovascular exercise to your daily routine. Brisk or normal walking is a prime example. This will help to stretch your muscles while increasing the flow of blood to your spine.

#3. Try Yoga

Another form of exercise that you can try to get rid of back pain is yoga. Yoga does not only help to reduce pain, but it can be incredibly therapeutic as well. How does it help manage and minimise back pain, though? You will achieve that through yoga by loosening tight muscles and building range of motion and strength. It also helps to improve breathing too.

#4. Get a Better Night's Sleep

Sleep disturbances often cause back pain, especially the chronic type of pain. To improve your health, you need to improve your sleep. Experiment with different sleeping positions and invest in a good quality mattress. It would help if you also tried adding an extra pillow under your body while sleeping. This is an excellent way to maintain the natural curve in your spine.

#5. Purchase an Ergonomic Chair for Your Office

If you have to sit for many hours a day at work, investing in an ergonomic office chair makes a lot of sense. If you slouch forward while you work at your desk, this will place more pressure on the discs in your lower back, and this can cause additional issues, like disc degeneration.

An ergonomic office chair will support your lower spine's natural curve, ensuring you are correctly aligned, and your thighs and back are supported correctly. For added support, you may want to consider putting a small, rolled-up towel in the small of your back. Many people find that practice effective.

#6. See an Osteopath

One of the easiest and most effective ways to get rid of back pain, especially if it is a recurring problem, is to book an appointment with a therapist who can examine your body as a system for movement. Chronic lower back pain can be the result of many issues that aren't that obvious.

An osteopath can take you through a full-body assessment to identify areas of weakness, tight soft tissue or even skeletal problems. They will then use a range of therapy methods depending on your situation, including massage, trigger point or manipulation of your joints to help get rid of the pain and encourage the body to heal itself.

#7. Consider Icing or Heat Packs

Intermittent icing is effective for acute issues when pain comes on suddenly, or trauma happens to reduce swelling. Heat packs are great for chronic pain and when you are experiencing muscle spasms, cramping, and tensions.

]]><![CDATA[10 Weight Loss Mistakes You'd Like to Avoid]]>Wed, 14 Apr 2021 11:00:00 GMThttps://www.busyprofitness.com/blog/10-weight-loss-mistakes-youd-like-to-avoid

For a lot of people, losing weight is a never-ending battle. It is something we deal with daily. It can feel like you're never going to be happy and healthy, but we promise you that you can be!

One of the best places to begin is making sure that you avoid some of the common and critical weight loss errors that many people tend to make. With that in mind, let's take a look at 10 of the weight loss mistakes that you will want to avoid.

1. Focusing on The Scale Too Much

This is one of the errors that we see a lot of people make. Not only should you focus on the scales, but you should take measurements too. Also, we recommend taking photographs of yourself. One from the front, one from the side, and one from the back. This will help you to see how much weight you are losing.

2. Not Following a Sustainable Diet

A lack of sustainability is a real problem when it comes to weight loss today. You need to make sure that you choose a weight loss plan that you will stick with over the long term. Otherwise, you might find yourself hopping between a super restrictive diet and binge eating.

3. Not Doing Strength Training

Strength training is critical for managing and losing weight, as it can help you burn more calories. Not only that, but you will be able to build lean muscles and improve your quality of life by adding resistance training to your weight loss regime.

4. Eating the Calories You Lose During Exercise According to Your Tracker

The currently available fitness trackers are helpful and effective in helping you keep an eye on your workouts, recovery and track progress in your fitness. Some of them can also track the calories you burn during exercise. Many people think they can then eat those calories back.

There are two problems with this. First, those calculations are never accurate. Second, if you eat it all back, you might achieve much less calorie deficit or nothing at all. A calorie deficit is a requirement for weight loss. So if you're stuck, have a professional create your calorie intake recommendations and ignore the calories you burn during a workout.

5. Eating Too Little Protein

Another mistake that we see a lot of people make is not eating enough protein. Your body needs protein for essential amino acids that make up pretty much all the tissues in the body, including your muscles.

6. Eating Too Often Even When Not Hungry

We are often told to eat little and often, aren't we? Once you get into the habit of eating every 2-3 hours, it's easy to overeat if you're not careful. Also, eating often means that your stomach doesn't get a break to recover from all the digesting.

The best rule to follow about meal timing is to wait until you feel hungry and get comfortable with the sensation far about half an hour before eating.

7. Setting Unrealistic Goals

We see many people set their expectations too high or expect quick results too soon. Sadly, that sets you up for failure automatically, and when it happens, your motivation levels take a big hit. Instead, break down your big goal into smaller milestones and, if needed, into even smaller weekly goals so you can feel a sense of achievement every week to help you carry on.

8. Lack of Portion Control or Food Logging

Portion control is one of the biggest problems that people have today. Do you always pile up your plate with food? This can be easy to do, especially if you are in the habit of cooking too much food all of the time. One thing that we recommend that you do is either weigh your meals or use your hands as a measure for portions.

9. Too Many Liquid Calories

Do you feel that you follow instructions to the letter with your workouts and eat sensibly, and still nothing happens? Have you considered your drinks? Consuming too many calories with your beverages is another problem that you want to avoid. Your seasoned iced coffee, soft drinks and even sports drinks can pack many calories that can shoot you over your daily calorie intake.

10. Not Eating Whole Foods

Finally, adding whole foods to your diet is imperative. There are many benefits associated with this, but the main one is that you will get a hefty dose of nutrients in one sitting, which is vital. In other words, focus on eating about 80% of all your calories from fresh meat and whole foods, ideally cooked at home so that you can avoid calorie-heavy seasoning.

Conclusion

The devil is in the details and your everyday habits. If you ensure you don't make any of the above mistakes, you're already a lot closer to achieving your physique goals. If you'd like to have a commitment-free chat about your goals, feel free to get in touch!

]]>