Losing weight seems like a far-fetched dream for a lot of people until you actually start seeing positive transformation in your body. One of the reasons why losing body fat and building more muscle takes time and often leads to frustration is that people do it the wrong way and expect results really fast.

You can always go under rigid diets and lose a few pounds in just a few weeks, but that is not healthy or something you can maintain in the long run. Soon you will find yourself bouncing back really fast. Focusing on weight loss only is not the way to go, you have to incorporate building more muscle within your plan. That way you will plan both your meals and your workouts effectively and get the best out of both. In this article, we will guide you with some ways to simultaneously lose weight and build muscle and get satisfactory results.

1. Be Patient

The most common mistake that we commit during our weight loss journey is that we want results and we want them now. If you want to build muscle during the weight loss process, you have to be patient and stay motivated for as long as you can. Losing a lot of weight fast is not healthy and is not something that you can maintain or keep going for long. That is why most of the diets fail; at some point, people just lose hope and go back to their old unhealthy eating habits. Instead, keep it slow but steady to enjoy a healthier body.

2.   Plan Your Workouts with Your Goal in Mind

Workouts are tailored according to what you aim to get out of them. There are equipment items that can help you make the most out of your time in the gym or even your home workout session, wearing weight vests is definitely considered a move in the right direction. They can be used with more than one form of exercise, weight vests are a great way to add that extra touch to your squats or push-ups and get the most out of these. You can add weight plates to the vest depending on your need and ability and how much you want to challenge yourself, but make sure you consult your trainer first.

3.   Eat More Protein

Implementing result oriented dietary changes as a part of a rigid diet will not continue after you have achieved your goal.  You must have tried it before and you were unable to keep it going for a long time. It is better if you incorporate any dietary changes as lifestyle changes, that way you won’t get bored easily or feel frustrated. Adding proteins to every meal and making it a habit might sound hard at the beginning but there are many high protein recipes that you might not have tried before. People refrain from healthy eating because they think it is just one or two meals on repeat, but it does not have to be that way at all. You can always add or remove from your diet once you know what are the foods that are considered high sources of protein and learn to cook them in a creative way. If you decide to put some effort into cooking your ingredients, you will end up with rewarding meals.

4.   Aim at Changing Your Body Composition

Your body composition is not the same as your body weight, it is a ratio of body mass to lean mass. When you aim at changing that, you are aiming basically at changing this ratio. Recomposing your body is not about losing weight, in fact, you may slightly gain weight in the process but your body will look different in a good way. You will start to build muscles and your body will look firmer and more put together.

To reach your ideal body weight in a healthy manner is something that requires hard work, dedication, persistence, and patience. In fact, everything that is worth having needs you to work for it and do some sort of effort. Keep your goal in front of your eyes always and try as hard as you can to attain it.

Do not be turned off by setbacks, as they happen to all of us. Learn from your mistakes and get back on track as soon as you can, nothing good comes from too much self-guilt. Remember to always love your body no matter how it looks and do not let societal standards dictate how you feel or what you do. You are only going through this journey for yourself and to enjoy a healthier body, this should be something you constantly remind yourself with.

Summer is coming, the flowers are blossoming, and the sunshine prompts us to spend more time outside. It’s wonderful, yet for many summer warmth provokes anxiety: which clothes to choose to hide the flaws of your body? Let’s say it straightforward: it’s the wrong question. The right one says: what can I do to do away with these flaws? One of the prime causes of t-shirt insecurity is flabby arms. Those are easy to get and hard to get rid of. Despite this, there’s no reason for resignation – this flabby arms challenge is designed to make your arms smooth, strong, and sexy – and you don’t need any training background at all!

Why Do You Have Flabby Arms?

1.   Weight gain

One of the most common causes of those jiggly flabby arms is weight gain. In this case, they appear due to the accumulation of fat just under the skin. They can also occur after pregnancy. If that’s your case, you definitely need to create a calorie deficit and follow a healthy diet in addition to this challenge. BetterMe offers the best diet plans to improve your training success and boost your health.

2.   Weight loss

Flabby arms can also happen due to drastic weight loss, for example, if you followed extreme diets and lost a lot of pounds. In this case, the problem is not the fat, but stretched skin left after losing weight. In this case, your main strategy is rebuilding the muscle, which will fill the empty space left from fat and make you stronger, more beautiful and more energetic.

3.   Excess insolation

Another possible cause is you sunbathing too much. A beautiful tan is sexy, but also very harmful to your skin. The long-term effect of excessive sun exposure can cause flabby arms since radiation leads to loss of elasticity, collagen breakdown and dehydration. Try to sunbathe less to revitalize the skin on your arms.

4.   Bad posture

The negative effects of poor posture are well known – fatigue, bad mood, and annoying back and neck pain. But not many people know that poor posture can also affect the condition of your skin, since the curvature of the spine distributes the load on the muscle groups in a wrong way.

5.   Lifting weights

Do not confuse this with training – it is about the fact that if you carry a lot of weight in your daily life, you are tiring, not exercising the muscles. This leads to an increase in the sagging tissues you can find above your muscles.

Flabby Arms Challenge

If you’re worried about flabby arms, it might be time to start doing something about it. Spot reduction won’t help you, but a special combination of strength training combined with aerobics and a healthy diet is just what you need to get rid of annoying fat. Here are some exercises you definitely should include in your workout plan.

1.   Stick to a routine

The first step towards firm arms is creating a routine for yourself. Pick three to four exercises that target different muscle groups in your arms and do them regularly. Regularity is the key to success in any enterprise. BetterMe offers professional training plans that match your needs and daily routine. If you want to maximize your success, try our app, which has already been tested by millions of users.

2.   Push up

Push-ups shouldn’t be the only exercise in your arsenal, but they’re popular for a reason. The push-ups are not too difficult to do and they involve several different muscles, including the triceps, pectorals, abdominis and lower back.

3.   Bench dips

Bench dips are a very useful exercise requiring no equipment other than an elevated surface. They successfully train your triceps, chest and shoulder muscles. Make sure to do the exercise correctly: lower yourself deep enough, don’t flare your elbows, and don’t do them too quickly.

4.   Bicep curls

This is one of the basic exercises that engages your biceps. They also help make your hands stronger and more beautiful.

5.   Pull-ups

Pull-ups are a challenge, but they have many benefits. This is a compound exercise, which means that it engages many muscles at once. It is one of the best exercises for training the muscles of your arms, back and shoulders. In particular, they engage the biceps and lower arms. This exercise can be quite difficult for beginners, so if you are having trouble, try building your core strength with other exercises.

6.   Bench press

This is a great exercise for strengthening your upper body. It engages your triceps, shoulders and chest muscles.

7.   Shoulder press

This exercise will be an effective component of any workout. It mainly focuses on your shoulders, but also engages your biceps and triceps.

8.   Arm circles

This is a very simple exercise that you can do wherever and whenever you want. It allows you to tone up your biceps and triceps along with your back and shoulders.

What Else Should You Do?

1.   Drink more water

Water is an essential element of any diet, and being hydrated enough is a must when you exercise a lot. Be sure to take a bottle of water with you to the gym and start your day with a refreshing glass of lemon water.

2.   Eat more protein

If you are exercising, you need to increase your protein intake. The best protein you’ll find is in plant-based sources such as tofu and quinoa, as well as fish and seafood. Lean meat is also a good option, but don’t go overboard with red meat as it can harm your health. Many people also prefer to consume protein supplements – make sure to choose a quality product.

Disclaimer:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

Someone once said that it is not the strength he wields, but the intelligence with which he wields it that makes Superman the hero he is. With so many food choices, both safe and unhealthy, deciding which foods can make us superhuman rather than super sick is becoming increasingly difficult.

The word “superfood” refers to natural foods that are super rich in nutrients. This leads to several positive health effects with few drawbacks. Without further ado, let’s take a look at these foods that will render you superhuman by maintaining your health and happiness.

1.   Almonds

Almonds are high in protein, nutrients, and healthy fats. Almonds are also high in magnesium, which is essential for muscle contraction and relaxation as well as energy production, making them an excellent post-workout snack. What better superfood do you need other than that? If you are the person whose favorite room is the gym, then this is definitely your superfood.

2.   Organic Tea

In your quest to improve your diet, you may or may not have come across organic tea and the numerous benefits it offers. Apart from being rich in numerous healthy nutrients, this superfood goes a long way in promoting healthy weight, calming your nerves, building strength, enhancing digesting health, and regulating blood sugar.

If you check out this page at https://www.bondibeachtea.com.au/, you will realize that it is available in a wide range of vegan-friendly options that you can choose from based on your preferences and needs. Some of these include organic chai, acai berry, papaya, and pearl gray, just to name a few. A cup of this organic superfood a day could be the missing piece of the puzzle for a happy and healthy life.

3.   Bananas

Bananas are touted as a high-potassium food, which is essential for normal blood pressure and heart function. They are also said to beef up your energy in the bedroom, so gents… you have one more tip up your sleeve. Moreover, they are high in fructooligosaccharide, a prebiotic that feeds good bacteria in the gut.

4.   Honey

The antiviral and antibacterial properties of raw honey are numerous. Among the many health benefits of honey, it promotes digestive health, improves the immune system, and is an excellent treatment for skin wounds and infections since it’s a strong antioxidant. This, combined with the intensity of its flavor, can make you smile the moment it reaches your taste buds. Almost instantly, the sensation would bring a smile to your face. This is a superfood that you must have in your diet.

5.   Dark Chocolate

When it comes to your happiness, there should be no room for compromise. There are many benefits of always wearing a smile on your face. Ok, if you want to improve that, dark chocolate is the way to go. Dark chocolate is high in antioxidants, which aid in the body’s battle against free radicals, which cause cellular damage and accelerate the aging process. Chocolate is often said to foster love in us, which might explain why we frequently offer it to our loved ones. Although that is just a basic idea, it is worth testing to see if it works for you.

6.   Spinach and Other Greens

Another essential part of being a superhuman is increasing the blood level, which is where the leafy greens come in. Spinach is high in iron and contains vitamins and minerals that aren’t present in other foods. Lutein, an essential phytochemical that helps prevent age-related macular degeneration, is found in dark, leafy greens.

7.   Fish

Fish is rich in protein and omega-3 fatty acids, both of which aid in heart disease prevention. Salmon, in particular, is a good source of omega-3 fatty acids, protein, and vitamin D. Omega-3 fatty acids have been linked to improved brain health as well as a lower risk of cardiovascular disease. This equates to a superhuman human with a super brain and heart. This is a set of health advantages that you definitely should look for. Try eating fish every now and then to get a taste of what it’s like to be Superman.

8.   Lemons

Lemon can be used in a variety of ways, as you might have heard. It is yet another superfood that you can incorporate into your diet regularly. Lemons aid in the removal of toxins from the liver as well as calcium buildup in the arteries. They’re high in flavonoids, which aid in improving blood flow, blood pressure regulation, and inflammation reduction. They also promote healthy weight management.

Alternatively, you may consider taking supplements containing the Gundry MD Bio Complete 3 ingredients.

And there you have it… a list of superfoods that can give you superhuman potential. Other notable mentions include blueberries, avocados, dark chocolate, garlic, kefir, legumes, and eggs, each with its own set of superior health benefits. While this list just scratches the surface of foods that can cure, nourish, and fuel our bodies, it should get you on track for a healthier lifestyle. Start integrating more of these foods into your daily routine to get your body functioning at its best.

Recovering from a running injury can take time, and the process can be a frustrating one. It is essential to take care of your mental and physical health during times of injury and adjust your training schedule to accommodate any temporary limitations.

Here are some of the steps to take to help you come back stronger than ever after a running injury. 

1.   Seek Treatment

You should seek professional medical assistance as soon as an injury occurs. Failure to do so can result in more serious issues being missed. You should contact your family doctor if the injury isn’t serious or visit the emergency room if you suspect a severe injury like a break. 

2.   Take Up Different Exercises

You should engage with other exercises to prevent loss of muscle and fitness. You should choose exercises to work around your physical limitations. For instance, you could start chair yoga which is a form of gentle yoga aimed at those suffering an injury.

3.   Allow Yourself Time

Many athletes push themselves to return to their sport straight away, but this can cause further damage. You should give your injury adequate time to heal and follow any medical advice you have been given. When you start running again, you should take it slowly and listen to your body. If you feel any pain, you should take a break and adjust your workout accordingly. 

4.   Consider Physical Therapy

Physical therapy can help you recover from injury and provide ongoing care to help prevent further damage. You should look into the physical therapists available in your local area. For an idea of the quality and range of services you should be looking for, check out physical therapy from Roi. Industry leaders in helping athletes back on their feet, Roi are an ideal fit for any runner hoping to make a strong comeback. 

5.   Talk To Others

You should talk to other athletes who have struggled with injuries. An injury can create feelings of isolation and loneliness, so talking to others about their experience will help improve your mental state. You should ask for advice and tips on your recovery from other runners, friends and family. You can find help on online forums dedicated to running and recovery.  

6.   Stay Positive

A positive mindset can help you recover quicker. Do things that bring you joy and move your body in any way you are able. Continuing to exercise will keep your mind and body strong. If you feel overwhelmed, you should talk to your family doctor or look into therapy. Talking through your thoughts and feelings surrounding your injury can help give you a positive outlook. 

7.   Adapt Your Training Routine

Your training routine should be dynamic and flexible. Maintain as much of your previous training routine as you can without overstretching yourself. You should consult with your doctor, physical therapist and other runners for advice on the best way to maintain your physical fitness at every stage of recovery. 

Physical strength allows you to take charge of your life in a variety of ways. Physical strength, in particular, will motivate you to change your eating habits, improve your self-esteem, and feel great all over. Physical power, above all, can be a valuable asset in your later years.

You must be able to handle any physical obstacle that life throws at you, whether it’s picking up your child or bringing groceries into the house, without breaking your back, injuring your shoulder, or causing damage to your knees. Yes, getting stronger is a long-term lifestyle habit that will improve your quality of life, so here are six tips to help you achieve the healthy, able physique you deserve.

1.   Check Out Your Diet

Do keep an eye on what you eat because it has a significant effect on your health. According to science, eating bad foods is bad for your health as well. A well-balanced diet contains various proteins, dairy products, grains, fats, fruits, and vegetables. Focus on consuming lean meats, whole grains, low-fat dairy, and fresh produce, all balanced, whole foods. Processed foods, which are high in sugar, fat, sodium, and “empty” calories, should be avoided.

2.   Complement Your Diet With Supplementation

It’s essential to keep in mind that supplementation is merely an addition to your diet and exercise routine. These aren’t intended to take the place of a well-balanced whole-food diet. They are intended to be used in tandem. However, pure encapsulations magnesium glycinate can be used as a stand-alone dietary supplement to improve sleep and treat inflammatory conditions like heart disease and diabetes.

The supplement is a great way to add variety to your diet. It becomes apparent that such a dietary supplement will be helpful and an essential component of workouts.

3.   Limit Alcohol Consumption

Despite the widespread belief that alcohol is different from other drugs, it is one of the most addictive substances on the planet. Many people now believe that the only safe quantity of alcohol to consume is none at all. The amount of alcohol consumed that is considered low-risk drinking varies from person to person.

People can limit their alcohol-related risk by drinking in moderation, which means up to 1 serving of alcohol per day for women and up to 2 servings per day for men, according to the US Dietary Guidelines 2015-2020. Drinking is harmful to you, particularly if you have health problems.

4.   Pick Exercises That You Enjoy

Movement is life. Research has shown that exercising brings tremendous benefits to our health, including an increase in lifespan, lower risk of diseases, higher bone density, and weight loss. Increase the activity in your life. Choose walking over transport for close distances. Climb the stairs instead of taking the lift, join an aerobics class or a dance class. Pick a sport of your liking.

Exercise isn’t about suffering and pushing yourself; It’s about being healthy and having fun at the same time. Adding variation in your exercises will keep them interesting.

5.   Ensure You Get A Good Night Sleep

Try calming exercises like meditation and yoga if you’re having trouble sleeping. Alternatively, provide a small bedtime snack of foods that have been shown to help the body and mind relax, such as whole-grain cereal with milk, oatmeal, cherries, or chamomile tea. Increase the darkness in your room and face your clock away from you.

To get your worries or anxious thoughts out of your mind and onto the paper, write them down. This will assist you in putting them into context so that you can stop thinking about them.

6.   Always Keep a Training Journal and Strive to Get Stronger

The most fundamental concept of weight training is progressive overload. You’ll get nowhere if you ignore it. If you want to rise, you should be squatting at least 275 pounds, if not 315 pounds, by this time next year. You will never know what goals you are attempting to achieve unless you maintain accurate records of your workouts.

However, keep in mind that you won’t be able to advance at any training session. That would be unlikely, and any attempt would result in injuries. Auto-regulate based on how you’re feeling on any given day, and aim for long-term success.

But keep in mind that, before you start obsessing about supersets and drop sets, the guy who can get overhead press 95 pounds for ten reps today will be a lot bigger when he presses 185 pounds for ten reps. That’s what there is to it.

It is impossible to overstate the importance of becoming stronger and exercising more. A balanced body sets the tone for your daily happiness. To stay safe, follow the tips above. It’s beneficial to recognize the different factors that lead to living a healthy lifestyle.

Right now, the shoe industry does not have an enviable reputation when it comes to being sustainable or ethical. Below are a few data generated from organizations that aim to foster sustainable practices by providing an open-source platform for persons interested in working towards better ways of making shoes:

• In 2014, the world saw the production of 24.3 billion pairs of shoes.
• A single shoe can contain 65 parts that require 360 steps for assembly; this makes it also challenging to separate and recycle
• Less than 5% of waste from post-consumer shoes is recycled
• Just 2% of the final price of a shoe goes to the workers who made it
• 87% of the global footwear production occurs in Asia
• 85% of the leather produced in the world is tanned using chromium; a pollutant considered the fourth-worst globally.
• The billions of footwear produced every year are responsible for 1.4% of the world’s greenhouse gas emissions.

Air travel accounts for 2.5% of all emissions. Hence, for the production of shoes to account for as much as 1.4% of all emissions, the world may be in more considerable trouble than imagined. It is time for everyone on the planet to consider switching to sustainable/environmentally-friendly shoes.

What Are Sustainable Shoes?

Eco-sustainable shoes are produced with vegetable fibers. They are organic. In addition, other parts of these shoes are created with recycled products, which would naturally end up as non-biodegradable waste if not recycled. Several shoe brands recommended by environmentalists listed on Econosa.com embrace sustainability in all stages of production, from manufacturing to packaging. These shoes will help us reduce our carbon footprints (literally).

The raw materials used to make these shoes are fibers of plant origin, such as organic cotton or fabrics extracted from hemp leaves. Contrary to what one might think, these fibers are firm and do not wear out quickly.

Inorganic shoes, the upper and the sole are joined by vulcanization based only on heat and pressure. Therefore, it is much easier to recycle the materials without glue and reintroduce them into the production process.

Thus starting from the design, a circular economy is created in which the footwear, once its life cycle has ceased, is disassembled, reworked, and used again!

A great deal of attention is given to the production process as well as the packaging. Traditional packaging, which consists of plastic materials, is one of the most polluting products on the market. Environmentally friendly shoes are packaged in cardboard boxes made from recycled material to reduce the accumulation of waste.

Why Should You Buy Sustainable Shoes?

1. By purchasing sustainable shoes, you choose that have significant impacts on the environment and the world. This decision is a real investment in the future. Encourage producers to make environmentally friendly products, reduce carbon emissions, and conserve natural resources while supporting companies that make ethical choices. If everyone started protecting natural resources, reducing waste, or managing their consumption with greater awareness, there would be hope for future generations.
2. Choosing sustainable shoes also helps support local suppliers and the ethical market. It will improve the working and living conditions of staff and communities.
3. When you buy sustainable shoes, you also pass a strong message to those around you and the economic system. You inspire the birth of a market-oriented towards the production, sale, and purchase of sustainable products. So, in your little way, you activate a circuit in which the environment is safeguarded. Co-sustainable products increase, businesses can put more significant pressure on suppliers to make sustainable packaging and raw materials accessible.
4. By buying sustainable shoes, you improve the life of your feet. Wearing eco-sustainable shoes also eases allergies, reduces sweating, and inhibits fungus infestation.
5. Sustainable shoes are also durable and durable, as they are made with the utmost care of craftsmanship. Eco-sustainable brands focus on quality, using materials and finishes made to last and kind to the environment. Clothing produced by fast fashion brands is not made to last – the aim is to get you to spend more, so why would the focus be on making quality, long-lasting clothing? In choosing sustainable brands that provide quality, you can reduce your waste and the amount of clothing you buy.
6. Finally, by purchasing eco-friendly shoes, you make a choice that protects nature, respects wildlife, and gives well-being to your body.

You might be wondering the impact of a couple of sustainable shoes you’ll buy on the world’s emissions and global warming at large. You just need to remember the statistics we shared earlier and know that your tiny drops of water can make a mighty ocean.

It is common for athletes to cross different sports and excel at it. This is why we have seen athletes that can be pros in different sports, using their strength and skills across different sports. This is why surfers should run and runners should surf.

Running is an excellent way to stay fit when you cannot get out there and surf. Likewise, surfing is a different type of strength and cardio that many runners would enjoy. We wanted to know more about what benefits exist for athletes trying both sports, so we asked the team at Wakeboard Buddy for guidance. Here’s what we learned.

Advantages of Running for Surfers

Let’s start off with the advantages of running for surfers. If you want to improve your surfing abilities, you will want to stay as active as possible. For many people, daily surfing is not a possibility, but running is.

Some benefits of running include:

• Strengthens your knees and joints
• Activates 50 percent of your lungs that are typically left unused
• Reduces your risk of cancer and stroke
• Strengthens your heart
• Burns off unwanted calories
• Works all of your major muscles

Running is also inexpensive and requires nothing more than a good pair of running shoes. When you can keep up on your endurance and cardio when you are not able to regularly surf, when you get back to the sport, you are going to be much better prepared for it physically.

Running is also a long kind of activity, which will easily translate to how you are out on the water. Your stamina will increase greatly, making waiting for the right wave and then being able to tackle it well much easier than it has ever been before.

Advantages of Surfing for Runners

Just like how running can help surfers, surfing can in turn help runners become better athletes. If you are a runner, your athletic goals are likely to be able to go farther in less time. Many runners also focus on their posture and their gait. This is where surfing comes in.

Some benefits of surfing include:

• Improved balance
• Better lower body strength
• Increase in lung capacity, because of holding your breath
• Better stance and posture
• Stronger core

Surfing does require more equipment to manage than running does. You typically need a board, water to surf in, and a wetsuit to prevent yourself from freezing out in the water. Surfing also is reliant on the weather.

While running is easier to do when it is nicer out, it is not dependent on the weather. Surfing does require nice weather and good waves in order to accomplish, which might not even be a possibility if you don’t live near a body of water.

The Benefits of Cross-Sport Training

When you begin to train in another sport than you are typically proficient in, you will generally begin using muscles in ways that they are not accustomed to. For example, in surfing, you keep your knees bent and strong in order to balance on the board, building up your lower body strength. This easily transfers to running as your legs will be more powerful and stronger than they ever were before.

These benefits are not limited to just running and surfing, however. Many sports benefit from other sports. A common example is when football players do ballet to improve their balance and grace, allowing them to be lighter on the field and more effective players. It does not mean that they have become ballerinas, but instead it is more like they acknowledged that other sports do bring with them important skills that work with the sport they primary practice.

Another way to think about this is that when you are rotating workouts between cardio and strength, you will target different muscle groups. The body does work best as a complete unit, but when you are able to focus your time on various muscle groups, you are definitely in the process of becoming a better athlete.

Basically, you need to understand that your mind and body are going to work together to make any workout as easy on you as possible. When you do the same workout over and over, you will not be able to engage in different muscle groups, but will instead be stuck concentrating all of your efforts on the muscles that are used to the movement.

At the end of the day, the best training practice for any sport is to practice the sport itself. But, working on another sport in addition to the focus sport can improve your overall athleticism, making your focus sport easier to do with better overall results. Keep your mind open to other sports and see what they can do to help you become a better athlete.

Running should be a regular activity for anyone that wants to maintain a good shape. However, if you are the type that frequently runs either as a career athlete or to maintain a healthy body system, you might behind to experience some aching in your teeth while you are out there running. This can be a terrible experience, especially if you do not have sufficient information about it.

Thankfully, this article will teach you some of the reasons why you experience this pain. Keep reading to discover some essential tips from renowned dentist Dr. Khan on how you can reduce the pain while running.

Causes of teeth pain while running

1. Infections or Cavity

One of the likely causes of tooth pain while running is teeth cavity, often resulting from improper brushing of your teeth. To prevent this, always brush your teeth before taking breakfast and after dinner at night. But you must also remember that brushing your teeth alone is not enough to remove all germs and bacteria from your mouth. Do some research or ask for a referral in help finding a dentist that will look and take care of your oral health.

When these bacteria are not properly taken care of while brushing or by visiting a dentist, the effect is that they eat through the first two layers of your teeth, the enamel, and dentin, leading to nerves in the tooth, causing pain while running.

2. Increase blood flow to areas inflamed by infection

Exercising your body is a healthy activity that you should constantly subject your body to. Through exercise, you can reduce the level of calories, improve blood flow, and other benefits. However, you might feel pain while running because of the increase in blood flow to areas in your teeth that have already been inflamed by bacteria infection.

3. Teeth gritting

Either you are running as a form of exercise or running to get something done; it will impact your teeth. The striking of your foot will not only send a shockwave to your legs; the spread of this wave travels down to your jaw too.

If you notice this form of pain consistently while running, it serves as a significant concern. It could be a result of a sinus infection. If the sinus becomes infected, the nerves entering the teeth cannot be exempted. So, whenever the feet impact the ground while running, the nerves of the teeth can be stimulated, leading to sharp pains.

4. Exposure to extremely warm or cold weather

Extreme cold or hot weather can contribute immensely to teeth pain while running. But the situation may become worse if the teeth have already been infected. To understand how cold or warm weather affects the teeth while running, you need to know the cavity’s structural design.

The teeth cavity is a hole, which means different things can enter if they find the spot. Things like food, liquid substance, bacteria, and air are frequent guests to the teeth cavity. When you run in cold or hot weather, the effect is that you are pulling air into your mouth through your tooth, stimulating the nerves and causing pain. 

5. Clenching your mouth while running

Running on pavement, tarred road, or asphalt with your mouth clench can also cause pain due to jarring vibration to your teeth.

6. Poor posture

If you have an injury on one part of your body, you might want to rely on the other part. A slight change in body alignment can significantly impact one side of the body, which inevitably transfer shockwaves that can cause pain to your teeth.

How to combat teeth pain while running?

Often, people find it difficult to differentiate between tooth pain caused by a sinus infection and dental infection until the situation is blown out of proportion. The best way to tackle teeth pain is to pay attention to the early signs from the initial stage, such as bleeding or aching. Other solutions include:

1. Visit your dentist

Only a dentist is in the best position to ascertain why your teeth hurt while running or eating. To assist your dentist, you should gather every relevant information related to the pain from inception to date. This information will help the dentist in understanding the pain history.

2. Immediate fix

Once you have booked an appointment and visit your dentist, some short-term solutions can reduce the pain level. Nerve pain can be brought down to a minimal level by applying some coating the tooth with clove oil. You can also go for anti-inflammatory drugs to reduce the pain level.

3. Long term fix

Now the pain level has been reduced. The next phase is working on preventing such pain from happening again now or in the nearest future. The best way to achieve this feat is by strictly adhering to proper oral hygiene and visiting your dentist regularly for a check-up.

Start your oral hygiene by ensuring you brush your teeth at least twice a day. It would be best if you made provision for changing your toothbrush at least once every three or four months.

Conclusion

Running is a form of exercise which is good for your body and mental health. However, if your teeth are infected, you may experience a different pain level in your teeth.

You need to understand your teeth and be conscious of any change at any point. Many factors can cause pain in your teeth, and it will be wrong to make a general assumption without first consulting your dentist. 

Running is a fantastic way to get exercise, that’s why more than 60 million people in the U.S. go running regularly. It helps improve cardiovascular fitness, strengthen muscles and bones, and burn calories. It’s a go-to recommendation for people looking to get fit or lose weight because it can be done almost anywhere without the need for equipment.

While it can be done almost anywhere, some areas are more runner-friendly than others. Chicago, Illinois, for example, is known to have a huge running community. This is because Chicago has several excellent running parks, including Lincoln Park, Hyde Park, and Grant Park. Parks are some of the best places to run because you don’t have to be on the lookout for cars.

Running is a form of exercise that requires a bit of training and preparation for as far as breathing, stretching, and properly hydrating. But in the midst of your conditioning, there are some dangers you should be aware of before lacing up your shoes.

Worrisome Weather: Conditions That Make Running Challenging

Many committed runners choose to go out in all weather. While this commitment to exercise is admirable, it does create a few safety issues you should be aware of.

When running in the rain, it’s important to wear water-resistant fabric. Many runners swear that merino wool is the best option for a warm undershirt, or a pair of moisture-resistant socks to prevent blisters. You can also get waterproof shoes, though it isn’t necessary if you have high-quality socks.

Once your comfort is guaranteed, it’s time to focus on visibility. If you’re having trouble seeing in the rain, so are cars. That means that if you’re going to be near them, you should be wearing a high-visibility vest or jacket to ensure they notice you.

Another common weather issue is snow and ice. If you’re going to be running in these cold and slippery conditions, you’ll need to take special care. Your first task is making sure your shoes fit properly. The traction on the bottom of your shoe is extra important when it’s icy, as it reduces slipping around.

You also need warm socks that don’t cut off your circulation. A common mistake new winter runners make is wearing extra thick socks, but when there’s no room in the shoe to accommodate them, you end up with poor circulation.

Other than that, you just need to dress warmly and ensure you’re not overdoing it. Running on snow or ice uses different muscles, so you should cut your run in half until you’re used to it.

The last major weather condition is extreme heat. When it’s hotter out than you’re used to, it’s important to pay extra attention to remaining hydrated and stop before you feel like you need to. Heat exhaustion can come on fast, so it’s important to remain vigilant. If you feel nauseous, weak, or tired, you should stop running immediately.

Distracted Drivers: The Dangerous Potential Of Sharing The Road

The biggest danger to runners when using a road is being struck by a distracted driver. When possible, it’s preferable to run in a park, on a sidewalk, or in other areas without traffic. Unfortunately, that’s not always possible.

In many urban areas, the only feasible place to run involves being near traffic. That’s part of the reason why 80% of pedestrian fatalities occur in urban cities, like Chicago.

When you have no choice but to share space with the traffic, you should wear highly visible clothes, skip the headphones, and be extra aware of your surroundings. Drivers are mostly looking out for other cars, so it’s possible they won’t even notice you as they’re driving along.

If you need to cross a road, look both ways, use hand signals to communicate with nearby drivers, and cross as quickly as possible.

While the responsibility for looking out for pedestrians is also shared by drivers, they aren’t the ones in danger. If you’re hit by a car, you can sustain serious injuries, or even die. In the state of Illinois alone, 96% of pedestrians involved in an accident involving a vehicle are injured.

If you’re an Illinois resident and you’ve been injured due to a running incident involving a car in the last two years, you can look into a pedestrian injury lawsuit.

Your state allows you to recover damage for economic and non-economic injuries. That means any scarring, emotional stress, or pain and suffering the accident caused you can be considered by the court. They’ll also consider the cost of your medical bills and time lost from work.

Running As Female: What Women Have To Watch Out For

Female runners face extra dangers, ranging from catcalls to murder. 43% of women have experienced sexual harassment while running, and 30% have been followed while attempting to avoid these advances.

It’s important that female runners take extra precautions and don’t allow themselves to be lured into a false sense of security because they’re in a public area. 66% of women who suffer sexual abuse are in public at the time.

Extra precautions you can take include running in pairs, being aware of your surroundings, not wearing headphones when you’re alone, and taking a self-defense class or carrying a self-defense weapon, like pepper spray.

Keep these safety concerns in mind when you’re lacing up your shoes for that next run to ensure you get all of the benefits and none of the dangers.

Even though it’s hot and humid in Hong Kong, it’s surprisingly one of the countries where you can find comfortable running spots in. Running could improve cardiovascular health, boost mood, get rid of stress, and enhance physical stamina. These are good benefits to your body whether you’re training for a running competition or running just as a hobby. Hong Kong has been called a concrete jungle by some people. This bustling metropolis may not seem like it, though, primarily because its countryside is home to some of the world’s most scenic and natural spots, including nature reserves and parks.

Not only is it an ideal place for hiking and outdoor activities, but it’s also considered a running paradise. You can discover a lot of hole-in-the-wall places and local hidden gems when you run around the city. In addition to improving your physique and get a good workout session, you get to know Hong Kong deeper than what your eyes can see.

Jogging and Heart Health

When going for an advanced or long run, though, ensure to be equipped with an Automated External Defibrillator (AED), as it can help save you or other’s lives in case of a sudden cardiac arrest. Innovative companies like Avive Life have developed such equipment specifically to be used anytime by anyone.

Whether you’re an amateur runner, an experienced one, or just plain curious about the different running paths, here is a list of the most beautiful running trails for your next run in Hong Kong:

1. Victoria Road

A pounding heart will be distracted by the beautiful sights of Victoria Road when you run this moderately complex route through a recreational park. With a distance of 6 to 7 km, this trail could be considered as easy to moderate.

Once you leave Kennedy Town, you’ll end up on the streets, making your way to mountains, beaches, and even waterfalls as you run away from the urban area and into nature. Once you finish the distance, you may choose to relax on the beach of Aberdeen. You can slowly start running back again when you’ve had enough of the beautiful water view.

2. Hong Kong Island Harbourfront

This is perhaps the easiest running route in Hong Kong to reach for the local Hongkongese. Runners can receive a clean, fresh air, cool breeze, or hot, humid view of the harbour on promenades with an organised palm trees design. There’s only 3 km on this route, so it will not take you long. This is a tremendous daily trail to just insert a sweat-off session before or after work.

3. Bowen Road

Run this route, and you will experience a Hong Kong original running trail. Hong Kong runners have loved Bowen Road ever since, and this is understandable because of the flat pavements and a slight elevation within Wan Chai that make it a great location to set records.

Walk along the park path in this area as far as Stubbs Road and double back to create a cool 5-km loop. This is considered an easy trail, so feel free to try out running in this area if you have just begun your running journey.

Do you know that running can boost your mental health? This trail is a perfect fit to give you that calm vibe. Bowen Road is peaceful, quiet, scenic, and perfect for an early morning jog. This is because “car-free” zones keep the noise and smoke away from pedestrians and allow pedestrians to be independent. Although Wanchai is still bustling all around you, it offers a peaceful and relatively flat environment in shaded streets. If you’re looking for a quiet place to enjoy your favourite pastime, Bowen Road is probably your best bet.

4. Mount Davis

Mount Davis appears to be a mountain, but it isn’t. And here’s the thing: in contrast to how you perceive mountains as hard places to run, Mount Davis isn’t. It’s also a popular travel destination for biking and hiking. You’ll get fantastic views of the city from the summit. Several ruins of a fort and even a secret bunker still lie on Mount Davis. It was an important keep during World War II. Of course, you shouldn’t miss out on the sunset. This trail is super easy with a distance of 2 to 4 km only. 

5. The Peak

Would the wilderness be too harsh for you to run through? Would you prefer to stick to the streets only in Hong Kong? Take a 3.5km run along the Peak and take in views of the city’s best buildings and architecture. There are towers and skyscrapers of all sizes and shapes, and you’ll also reach the top of the island known simply as the Peak.

It’s highly recommended to take the Peak trail if you wish to see the city at its best. Running around the track and reaching the Peak itself is an accomplishment since it’s the highest in Hong Kong. This trail works as both a route for exercise and nature exploration.

Conclusion

Hong Kong has some of the most incredible trails in the world. Listed here are just some of them. You probably have even more on your list and have likely picked a few places you like the best.

It might seem like a significant financial burden, and a great deal of work creating a home gym – lugging heavyweights back from a store or setting up a treadmill is not straightforward – but it is a worthwhile investment. Consider the amount of time you’ll save traveling to and from the gym and how much money you’ll save in the long run on a gym membership.

Another advantage is that you only have to purchase the equipment you will use to build your home gym. If you are spending $100 per month at a gym and only using a stationary bike and some dumbbells, getting them for your home will save you money over the next few months. Also, the size of home gym equipment does not require as much space as you might think; folding versions of cardio equipment and weights systems are available for those on a tight budget. Dumbbell racks and weight trees can also serve as nesting grounds for your weight plates. Aside from being a safety measure, a weight plate tree can save you time when changing bar weights. It will also keep your workout area looking neat and polished!

Below you will find our round-up of recommendations for home gym equipment.

Bikes

Stationary bikes can be divided into three categories – upright, recumbent, and dual-action. While an upright bike has pedals right beneath the seat and allows a person to work out in a standing position, reclining bikes are distinguished by their reclining design. The user can sit back comfortably on the seat with the pedal directly in front of them.

Although most bikes require space, so many people do not purchase one, there is a solution. They are folding recumbent bikes that take up relatively little space when unfolded and even less when folded. They are easy to move from room to room and can be stored away to prevent corrosion when not in use.

Workout Bench

Although the workout bench is not a requirement for all fitness programs, it was a vital part of your weightlifting activities. You can get a nice workout without a bench, but you can add weight training to your whole routine if you have enough room. Many workout benches are portable and can be taken out and quickly assembled when you need them. And when you have finished, the bench folds down and slides under the bed easily. It all depends on the amount of space available to you and the storage capacity of your home.

Dumbbells

If you prefer to use weights instead of bodyweight exercises, a set of dumbbells may be what you need. Adjustable dumbbells make your routine a little more challenging. They are also very space-saving. These dumbbells will let you perform light and heavy exercises.

Kettlebells

A kettlebell is also an extremely helpful piece of exercise equipment because of its size and function. You can put it away easily when it is not needed and use it to supplement your cardio workouts whenever necessary. Getting a kettlebell and swinging is always beneficial. Kettlebells offer full-body toning and increase cardio exercise.

Pull-Up Bars

If you are new to pull-ups, you will probably feel like giving up right away when you set up the bar and try to do one. But keep going! Pull-ups provide excellent upper body and core strength, and over time, the more you perform them, the more results you will see. You can add a pull-up bar to your door frame without taking up precious floor space. Simply do a pull-up whenever you pass by it, and your fitness will improve in no time.

Resistance Bands

Resistance bands are another important piece of equipment every home gym should have. In an apartment gym, resistance bands are indispensable as they take up very little space, are extremely versatile, and are inexpensive. They are available in many different resistance levels to challenge both beginners and more experienced users.

In addition to weights, resistance bands can be used as an alternative. You can achieve weight lifting exercises with resistance bands or free weights. Regardless of what you do, be sure that you have a structured workout program that incorporates all parts of the body, rather than just doing a few reps at a time of bicep curls or lunges.

You can utilize other items if your needs are unique, but the above recommendations are sufficient to get you started. However, it can be difficult to start to consider your living space as your gym, especially if your gym routine has stalled. Despite this, taking out just 20 minutes a day to stretch and lift a few weights will surely do you good. At the very least, you should wear a backpack and add in weights (such as bottles of water, tins, or bricks) to enhance your squats and lunges.

Sports form an integral part of many people’s lives. Unfortunately, injuries are inevitable and are common during races and other sporting events. No matter the number of preventive strategies put in place, a simple slip can result in painful injuries, making first aid training necessary for all runners.

Check out reasons why first aid knowledge is useful for runners:

1. Tending to injuries

Australia Wide First Aid college offers different first aid courses to equip learners with the necessary skills. With this knowledge, you can easily determine the exact cause of the injury, thus make fast first aid decisions. There are different types of injuries that you can incur during races; these are; fractures, concussions, abrasions, ankle sprains, and more.

2. Knowledge of first aid equipment

First aid should only be administered by professionals or individuals with adequate knowledge of proper procedures. Without such skills, you end up inflicting more harm and can worsen the injuries. What’s more? First aid involves multiple approaches and tools, and the training equips you with knowledge on the proper use of the first aid kit.

For example, you should employ the RICE (Rest, Ice, Compression, Elevation) method to muscle injuries and sprains. It’s also advisable to avoid heat, alcohol, and message during the treatment process. Not doing this increases the bleeding and delays the healing process. 

What’s more? With first aid knowledge, you can easily access first aid equipment for swift action. You’ll likely be equipped with a well-stocked travel first aid kit during practice and races. And this across for bruises and more serious injuries that can happen during sporting events.

3. Understanding signs of severe injuries

All athletes and coaches should know the signs of dangerous injuries. Some injuries may be severe with no obvious signs. You can easily spot such issues if you have undergone a first aid course.

4. Quick response

Attending to injuries faster increases the likelihood of saving the casualty. For instance, attending to a critically bleeding or unresponsive person ensures more effective treatment. A first aid course trains you to use defibrillators and administer CPR, enabling you to save the person’s life until help arrives. This not only saves lives but also reduces recovery time.

How can I choose the best first aid school?

Millions of lives can be saved by little medical knowledge. Luckily, various first aid programs can help you deal with emergencies during sporting events. The courses cover topics like shock, cuts, bites, burns, sprains, and more. The key considerations for choosing a first aid school are;

• Licensing

The chosen training institution should be licensed with the necessary certifications by the state. This way, you can be sure that the college offers high-quality training like other nationally approved first-aid training schools. Before enrolling for classes, do a background check on the school to ascertain whether it’s accredited.

• Specialization

First aid courses involve various training modules. Some focus on certain medical conditions, and the school should offer different modules. In some colleges, you’ll get more specialized courses. These cover illnesses such as diabetes, asthma, and epilepsy. With a wide variety of subjects, it becomes easier to pick what matches your requirements.

• Pricing

The cost of first aid training varies between schools. Search for qualified trainers, and take advantage of the competition to locate the best deals. Visit the school’s website, and compare the prices versus the subjects offered. Choose a college offering for exceptional training that matches your budget.

Final thoughts

An understanding of basic first aid is vital for runners. In case of injuries, you can use the skills to tend to yourself and other runners before a medical professional arrives. If seeking to enroll in a first aid course, search online, and choose an accredited school.

Foot problems are common among marathoners, and many seek podiatrist services each year. Luckily, a foot exam and a few tests can give an accurate diagnosis, and it’s critical to prepare for the visit. Moreover, the history of the condition helps determine the cause of the pain. Are you seeking information on the key points to have before visiting the podiatrist? Look no further, and read on for great ideas.

1. Get a complete medical report

You can always get a professional podiatrist from ModPod Podiatry. However, you need an accurate medical report, including previous medical conditions and treatment received. Also, have a comprehensive list of all surgeries undergone and any medications that you may be taking.

If you suffer from allergies, such information will also be critical. Why is this important? The foot is a major body part and is connected to other body parts. Some body changes and illnesses can affect your foot, resulting in pain, inflammation, or skin disease. The professional will want all this information to determine the cause of the problem and the right medication for your case.

2. Know the problem areas

Know the exact location or the source of discomfort. The foot includes various muscles, tendons, bones, nerves and is quite complex. Try to isolate the problem area, to help the podiatrist in making the right diagnosis. However, you may experience pain in the entire foot, making it difficult to isolate the source of pain.

 Knowing the source of pain saves a lot of time and raises the likelihood of an accurate diagnosis. Moreover, the nature of pain helps determine the nature of the problem. For example, heel pain may indicate plantar fasciitis, but burning heel pain may indicate another problem.

3. Have an idea of how & when the issue started

It’s critical to remember when the problem began and the initial symptoms. Some conditions require certain treatment plans when new, but this may change depending on the presentation’s duration. With information on the length of time the problem has been present; the podiatrist can determine its severity and the most suitable treatment option.

 Moreover, how the condition appears is also useful. It determines the type of injury, whether it’s acute, chronic, or a strain condition. It also helps define whether the condition stems from other existing conditions or secondary injuries.

4. Know what eases the pain

Most foot problems tend to resolve themselves and disappear only to recur afterward. Having this information gives the professional an idea of how to best deal with it. For instance, if you feel the pain mostly when barefoot, structural support approaches can help.

On the other hand, toe pain felt during sleep and not during the race may indicate nerve or circulation complications. The idea here is to pay attention to the situations that ease or worsen the pain, for this can help the podiatrist diagnose and determine the best treatment options.

5. Have a description of your shoe type & daily activities

Your choice of shoes during sporting events can influence the development of some foot conditions. The type of shoes also helps the podiatrist to ascertain the cause of the problem. For example, ball-foot pain mostly results from high-heeled shoes, and treatment may not be effective if you continue to wear the same shoe type.

 Your day-to-day activities are also vital. They also help reveal the cause of the problem. For instance, if you regularly practice in wet environments, you are susceptible to skin infections, and the treatment regimen involves controlling this environment.

A quick wrap up

Having the right information goes a long way. It helps the podiatrist to get the right diagnosis in no time. It also helps determine the best treatment option for your condition. The next time you visit your podiatrist, consider the ideas mentioned above to ease the treatment process.