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5 Fit Girls’ Rules – How To Get Fit and Stay Fit

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Reaching that Fit State

It is important to realize that some girls are naturally more fit than others, and for some it means that they will have to work out a lot. But, it is not only important to reach your perfect fit state, but to keep it that way as well. Though, sometimes it will be hard to exercise regularly, and to keep up with your daily life, which is why you need to schedule out everything and make sure to plan for all the necessities for your workout session. Though you need to make sure that you follow the next five rules to become fit, and to stay fit as well.

5 Fit Girls' Rules - How To Get Fit and Stay Fit

  1. Start with your diet

Keep in mind that exercise is not the only thing to keep in mind when trying to stay fit, but it all starts with what and how you eat. Clean eating is going to be important if you want to stay lean and if you want a longer life. But make sure that you understand that adopting this method is not a diet, but rather a lifestyle you will have to follow rigorously.

  1. Regular exercise is important

Staying fit will require some regular exercise as well, but most women will argue that cardio is actually something that should be skipped. Though, remember that there are many myths surrounding cardio workout. Losing fat, and making sure that your body stays lean will require a bit of running and overall cardio training. Just keep in mind not to overdo it, as your body might suffer.

  1. Do not make the same mistakes others make

When working out, you are bound to make a couple of mistakes unintentionally, but it can be quickly corrected if you pay attention. Though it is always better to make sure that you avoid some common gym mistakes, so that you do not hurt yourself, and that you can enjoy yourself while working out. Moreover, having a trainer come and help you out is the best way to learn how to go about proper exercise, and you will get the necessary support you need to stay fit.

  1. Taking it slow

Sometimes it will be needed that you rest up, and to reward yourself for all your hard work on keeping your body fit and lean. Though, resting at home might not be enough, which is why you should think about a health retreat to pamper yourself. Not only will it be beneficial for your, but you will feel great after it, recharging your batteries.

  1. You need plenty of rest

Keep in mind that plenty of sleep is required for your body to heal up after a good workout session, and it will be your body’s time to repair any damages throughout the day. If you do not sleep enough it will be hard for your body to mend itself properly. But, keep in mind that you should sleep as much as your body needs, instead of timing it out.

Staying Fit and Healthy

At the end of the day, it is necessary that you exercise regularly, eat healthy, drink plenty of water, rest and take care of your body so that you can stay fit. Remember that you are not only working on achieving a great body, you need to make sure to maintain it as well. But working out should be more than a chore, it should be a lifestyle you enjoy and can follow, which is why you need to take it seriously and not just an occasional habit in the hopes of getting fitter.

Sharpen Your Brain With Exercise!

Sharpen Your Brain With Exercise!

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It’s the middle of winter, the nights are dark and you’ve had a long hard day at work. It’s at times like these that the idea of going to the gym is simply not appealing and so easy to skip, go home to curl up on the sofa with the dog and watch TV! Yet the simple fact is, we know, if we make the effort, we will feel energised, positive and proud of ourselves for going. Though the evidence of the positive effects exercise has on our brain goes a step deeper than that. Growing evidence reveals that exercise causes actual changes in our brain that help relieve depression, anxiety and keep the mind active regardless of our age.

We all know about the facts that exercise will keep us fit and healthy and lengthen our lives by reducing our risks of disease such as cardiovascular, stroke and type 2 diabetes. However, there has been less emphasis on the effects on our brain, improving our mood, mental performance and long term health of the brain. It’s strange that we wouldn’t have given this as much consideration, after all, our brains are physical organs that respond to everything we do to ourselves, like any area of our body.

Sharpen Your Brain With Exercise!

Recent research concluded that lifelong activity into old age could help protect our cognitive function and prevent the onset of dementia. This is great news and it comes at a time when we know we are living longer and the media is rife with reports about the time-bomb of Alzheimer’s disease and vascular dementia as a result of this longevity. The news that we can do something about it and protect our bodies in a more natural way is a welcome one. Improvements in learning, attention, memory, stress levels and sleep not forgetting protection of the brain’s white matter, the tissue that passes on messages are also welcome effects of that trip to the gym!

The hippocampus, the area of the brain that stores and organises memories, is inclined to shrink as we get older. This leads to memory loss and a risk of dementia. Research has revealed that people who are fit have a larger hippocampus and that exercise can reverse this age related decline of its size. This study suggests that the more you have exercised throughout your life, the lower your risk of suffering from cognitive illnesses. As well as improving our memory, exercise can improve our concentration, keep our brains sharp, think more clearly and have a faster intake of information.

So if you haven’t been much of an exerciser during your life, it’s never too late to start. From cycling to work or walking around the park, build slowly to avoid injury and maintain motivation. If you want to take it a step further, make the commitment and join a gym. Go with a friend if you need the support but remember to take the advice of your gym instructor and don’t overdo it. Keep well hydrated and make sure you make regular trips to the water coolers to increase your fluid intake. Anytime you feel like skipping your trip to the gym or run around the park, bear in mind that ageing is 30% genetics and 70% lifestyle so making the right choices now will allow us to continue to live life to the full in the future.

Stay Active on Holiday

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Know I don’t know about you but when I go on holiday I’m packing my Kindle and bikinis ready to relax on the beach and I think most of you will agree when I say I go on holiday to unwind, de-stress and relax (and not have to worry about washing, ironing, cooking or cleaning!). However, it is also the ideal time to get fit and enjoy the beautiful outside weather! So how do you keep active on holiday whilst still relaxing?

Well just swimming in the sea or hotel pool can keep you toned and fit – why not go for a swim in the morning before breakfast? In fact just half an hour of swimming (not just paddling!) can burn up to 250 calories! Just doing small amounts of exercise on holiday can help protect you against heart disease, help you to relax, and keep toned – do you need any more reasons to why you should swim on holiday? Don’t fancy that? Well just take a look at the other easy exercises you could try…

How Exercises Can Benefits Our Mind and Brain


Wherever you decide to go on holiday there will be plenty of opportunities and places that you can go for walks. Holidays are the perfect excuse to swap the car for a pair of trainers, it’s an ideal way to take in your new surroundings and give your body a good workout at the same time.

The benefits:

  • Walking doesn’t only help to tone the legs, but the ankles and calves too! It also helps strengthen the 50-odd muscles in your feet. The swinging action of your arms will also help reduce tension in and around your shoulder joints, helping you to relax even more. SO take a deep breath and take in your beautiful surroundings.
  • Regular walking is good for you because cardiovascular exercise strengthens the heart and lungs, this means that’s the oxygen is bringing more nutrients into your tissues and helping to remove waste from your body quicker.
  • Together with healthy eating and other forms of exercise, walking can also help with weight loss and tone up muscles. So a five minute walk doesn’t mean you can gorge on a full English!
  •  If you get a chance to walk on some uneven terrain such as such or stones then this will work your muscles even more! This is because each step you take on uneven ground means the muscle in your body are being used to steady and centre itself causing you to tone your muscles in the process. Especially if you want a more challenging workout that will help you burn up even more calories, try walking up and down hills. Apparently walking up a gentle incline means you will burn 50 per cent more calories than walking on a flat surface! Scout out those hills!
  • Walking is also said to drain the lower legs of excess fluid, helping to prevent varicose veins through the pumping action of the calf muscles and nobody likes those!


Calories burnt? This is part that we are really interested in…A gentle walk can burn as many as 100 calories a mile – or around 150 calories every half an hour.

 How To Properly Perform Barefoot Running


If you want legs like Anna Kournikova (and I mean who doesn’t?) – And all-round fitness, then it is suggested that you take up tennis. Fans claim this popular sport activates every joint in your legs and offers a great aerobic and muscular workout, so you won’t only be losing weight but toning at the same time too! Some fitness experts claim playing tennis every day can help you lose up to half a stone in just one week – WOW!


The benefits:

  • Tennis is not only good for your legs (obviously!) but every time you hit the ball, this action works your triceps and biceps – ideal for anyone wanting to tone up their arms for the beach!
  • Tennis provides an excellent fat burning workout because you are running around the court for an average of one to two hours.
  • Apart from providing immense cardiovascular and toning benefits, tennis also gives a great mental workout as you have to work out a strategy to fool your opponent and also make snap decisions, which in turn is stimulating your mind!

Calories burnt? A one hour tennis session can burn up to 350 to 500 calories, obviously that depends on your size and fitness level!

If you’re keen to play tennis or would like to learn, then why not try a tennis holiday? There are plenty of destinations available for weekend or week long stays were you get professional coaching and tournaments with other students. Or if you fancy something a little less intense then just try and book a hotel where you have a tennis court and remember to pack your workout gear!