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A Simple Guide to Your Wellbeing at Work

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Unless you are a gym instructor, the workplace is not a healthy environment. Often you have to spend hours hunched over a desk typing at a keyboard, crunching numbers or answering phones. Office cafeterias and vending machines generally do not offer nutritional cuisine. Many office chairs are over-comfortable and do not promote good posture. Sitting or standing in one position for long periods of time causes stiffness, cramps, aches, and physical and mental exhaustion.

Here are some simple tips to help you keep healthy while you’re at work. (more…)

Tips for Relieving Soreness After Exercising

Sometimes exercise hurts. Usually when it hurts, you know it’s working. But next-day muscle soreness can be very painful and annoying to tolerate. You don’t have to just live with it. Here are some helpful tips that will help you relieve the soreness you feel after exercising.

Apply Ice

If you feel sore immediately after exercising, apply some ice to your sore spots. Do not put the ice directly on your body, but wrap an ice pack in a towel. This will help reduce inflammation and swelling, and it will provide some relief. If you are still experiencing pain, try icing again later.
Apply Heat

Applying some heat to your sore muscles will increase the blood flow to the area, which will reduce the pain. It won’t help swelling, but it will give you some relief from the soreness. You can try soaking in a hot tub, sitting in a sauna, or just taking a hot bath at home. You could also apply a heat pack.
Stretch

Stretching out your muscles after a workout is a good way to lengthen them after exercise. Some people find that it can be effective in relieving muscle soreness, and others believe it helps prevent their muscles from feeling as sore later on. Either way, it’s always a good (more…)

Tips to Help You Stick with Your Exercise Routine

If you have a fitness plan for yourself, it’s time to put it into motion. And once you’ve put it in motion, you need to keep it in motion. Easier said than done, right? If you want to meet your fitness goals, you need to have more of a plan than just setting a number of crunches. In order to stay on track with your exercise routine, you should use some of these important tips. They work, and if you take advantage of them you’re sure to stay on track and achieve success.

Find a Partner

When you want to start a new exercise routine, you don’t have to do it alone. Look around you, and find a friend, family member, or co-worker who is interested in getting in shape, too. Enlist them to be your workout buddy. Being accountable to another person will help you tremendously. If you have someone waiting for you or checking on your progress, you’ll be less likely to bail.
Schedule the Time

How do you keep track of your daily routine? You probably have it written down somewhere, such as on a calendar or in your planner. When you’re scheduling your day, set aside specific time to work out and write it down. If you have exercise time predetermined in (more…)

Your Diet is Making You Fat

You diet for a reason, and that reason is to lose weight. Whether you want to lose a lot or a little, you usually cut out carbs, count your calories, eat less and exercise more. But sometimes you can make dieting mistakes that can actually have a negative impact on your dieting. Rather than lose weight, these dieting mistakes can actually make you gain weight instead. The following are three examples of common dieting mistakes that make you fat.

1. You don’t eat a set number of meals.

The number of times you eat per day is very important to your diet’s success. In order to be the most successful, dietitians recommend eating 3 to 5 smaller meals each day. This allows your body to have an accurate amount of time to process the food you ate and digest it correctly. Your metabolism also works better with this type of structure.
If you don’t have a set amount of meals per day and you tend to graze randomly throughout the day, you will have a negative effect on your diet. When you graze, you don’t allow your body the right amount of time to digest your food, causing your metabolism to slow down. Plus, grazing tends to lead to eating late at night, and late night snacks are extremely bad for your diet as your body doesn’t metabolize as quickly during the night as it does during the day. Plus, when you snack late at night, you tend to wake up extremely hungry, which could cause you to overeat.

2. You don’t count calories religiously.

If you are on a diet that involves counting calories, you need to remember to count every single calorie correctly. If you forget to (more…)