Tennis shoes are an essential piece of equipment for each player, similar to choosing a tennis racket, and it pays to spend wisely to guard your feet and avoid damage. However, there are more considerations when looking for the right shoe, such as comfort, durability, and cost, to mention a few, making getting the best footwear difficult. But, what will you do if your supposedly expensive tennis shoes are torn out after just a few months of use?

Collecting sneakers has been more popular than ever, but that doesn’t change the fact that it can be a costly habit, particularly considering the ridiculous resale prices specific sneakers command on the internet. Nowadays, you won’t have to spend much money to have a good pair of tennis shoes, despite what many players and marketers will say. If you’re on a limited budget, there are plenty of cheap tennis shoes that you can choose from.

Here’s a list of great pairs that I found.

New Balance

New Balance has a wonderful design, a variety of colors, and is also suitable for heavier footwear players. Also, if you’re seeking something different and don’t want to wear what everyone else is wearing, these are the best tennis shoes. Many users say it’s stiff and should get a size or half-size up, yet it has the best customer rating on Amazon, which isn’t bad for cheap tennis shoes.

Adidas Adizero Club

These low-cost court shoes are well-known for their snug fit. The upper arch section is supposed to seem like a sock. The sock-like part ensures that your feet are never in any discomfort, even in the most extreme conditions. In terms of cost, you’ll just have to spend roughly $60 to buy some nice affordable tennis shoes.

ASICS Gel-Game 6

It’s incredible how these sneakers are just under 70 dollars. ASICS Gel-Game 6 is honestly at a reasonable price for its quality.

Gel-cushioning is a trademark of Asics, and Gel-Game 6 among tennis players is because of that. Since it has Gel-cushioning, it provides a comfortable fit by providing well-balanced cushioning to the toe, arch, and heel. For further stability, the uppers of Asics tennis shoes are made entirely of synthetic materials. Airflow is improved through vents in the toe area of the shoes. Aside from that, the design is rather appealing. So it’s safe to assume that anyone can wear these shoes casually as well as for tennis.

The Nike Men’s Court Lite

We all know how Nike is famous because of its quality. What’s great about this pair is that they are inexpensive, making them excellent for people on a budget and beginners or infrequent players who do not want to spend a lot of money on tennis shoes.

The dynamic fit technology forms a glove-like fit around the midfoot and arch, providing comfort and protection in important areas. The midsole also has a soft, light cushion, which adds to the overall comfort of these shoes.

As you can see, there are various cheap men’s and women’s tennis shoes on the market that also have essential features to keep your feet comfortable and secured. This guide should have helped you find your next pair of shoes, or at the absolute least, sent you in the right direction. Best of luck in your next game!

Urinary incontinence may be defined as the involuntary loss of urine either due to external forces or certain medical conditions. Stress incontinence, which is more prevalent with women, results from the physical movement of your body during activities like laughing, coughing, and sneezing. Some of the health-related conditions that might cause incontinence include Parkinson’s disease, spinal injury, and brain tumors.

In most cases, this problem is either due to highly diuretic foods or an easily treatable condition. In such situations, all you need to do is follow a specialist’s instructions, and you’re good to go. However, there are also cases where incontinence can be quite persistent.

If this describes your condition, then you already know that it can be somewhat difficult to prevent it, but that’s not to say there are no precautionary measures that you can consider.

In fact, there are many ways to ensure that you go about your daily activities, such as running and other extreme exercises, without worrying about any urine leakages. For instance, special incontinence underwear has been developed to help absorb any involuntary urine leaking out of one’s urinary tract.

Before we dive into the nits and grits of this article’s subject, let’s have a look at some of the risk factors associated with incontinence.

Risk factors of incontinence

Inasmuch as anyone can be a victim of incontinence, there are some factors that increase the risk of developing this condition. They range from the daily diet to your overall health and lifestyle.

• Gender

According to statistics, the prevalence of incontinence in the female population is relatively high as compared to males. The normal female anatomy, pregnancy, childbirth, and menopause are some of the factors that contribute to stress incontinence in particular. (1)

• Age

It’s worth noting that your organs age with time. As such, it reaches a point where your bladder no longer has the strength to hold too much urine, which can lead to incontinence.

• Weight

The more weight you pack, the higher the risks of incontinence. The extra fat in your body increases pressure on your bladder, which may ultimately allow urine to leak.

• Family history

Genetics plays a role in this condition as well, especially in the case of urge incontinence. If one of your close relatives has this issue, then you run the risk of developing it at an early age.

How to deal with incontinence as a runner

Running helps you become more active and offers an escape from your daily environment. However, bladder control issues have made this refreshing activity quite stressful and unbearable for many people. Dealing with urine leakages rather than focusing on physical exercises can be frustrating.

Based on the prevalence statistics discussed earlier, it would be wise for both professional and non-professional athletes to take the necessary precautions before the situation becomes persistent.

1. Strengthen your pelvic floor

Your pelvic floor muscles are very important when it comes to controlling the floor of urine. This is the part of the body you normally call upon whenever you want to stop the flow of urine mid-stream. As such, it goes without saying that strengthening these muscles will have a significant impact on the issue at hand.

Are you familiar with Kegel exercises? These are done specifically to strengthen the pelvic floor muscles and ensure that you have control over your bladder. Kegel exercise can also help prevent the involuntary passing of gas or improve one’s sex life. (2)

Adding a few minutes, preferably five to ten minutes, of these exercises into your routine can go a long way in improving your condition. You can either sit upright or lie down on your back then ensure that your muscles are relaxed. Exhale while tightening your pelvic floor and relax the muscles again when inhaling. Repeat the same process for a few minutes every day.

2. Try bladder training

Some people experience urine leaks even when their bladder is moderately full. If you have the same issue when running, then your bladder might be quite weak. As such, one of the best options you could try is bladder training. As the name suggests, it’s all about exercising your bladder and strengthening it to a point where it can hold more urine at a time.

So, where should you start? Well, your first step is to avoid emptying your bladder regularly. Try holding your urine for as long as possible despite the urge to release it. For instance, if you’re used to emptying the system five times a day, you can reduce it to two or three visits to the bathroom.

Another way of training your bladder is to take in more liquid per day. As you increase the number of drinks—healthy ones for that matter—you take in, your urine also increases, hence filling your bladder a lot quicker. Try to combine the two if you can handle it. However, be careful not to cause more complications in the process.

3. Evaluate your pre-run fuel

Solid foods may not seem like much of a trigger for the bladder, but they actually play a significant role. There are certain foods that can irritate your system and increase the likelihood of unintentional urine flow while running. So, how can you avoid such issues?

First, you need to find the best runner’s diet that works for you. Eggs, edamame, and sweet potatoes are some of the things you should consider consuming. Avoid as much as possible any food that contains a lot of caffeine, carbonation, or artificial sweeteners. Spicy and acidic food should also be scrapped off your menu.  

4. Focus on your breathing

As mentioned earlier, one of the best solutions is to try Kegel exercises. This pelvic floor training works best when coupled up with breathing. Apart from the normal inhale-exhale process required for any Kegel exercise, you might want to coordinate your breathing process to match the contractions.

When you feel you’ve mastered all the basics, you can start trying them while on the move. Control your breathing while running and make sure the inhale-exhale process matches the contraction and relaxation of your pelvic floor. In the long run, you’ll be able to prevent the involuntary flow of urine.

5. Invest in quality clothing and footwear

Sometimes all the training you put in practice to strengthen your pelvic floor might not be effective. If you’re in such a situation and your incontinence issue is persistent, then the best option is to find comfortable clothes and footwear.

For one, you can invest in special incontinence underwear, which can absorb the urine every time there is a leakage. This ensures that you continue feeling comfortable as you do your daily runs and exercises. Another issue that many people don’t consider is footwear. What you might not know is that the quality of your shoes may have an impact on your pelvic floor.

Also, if your shoe collection is full of high heels, then that’s another problem that needs solving. Remember, the more time you spend on high-heeled shoes, the higher the chances of having your pelvic floor squeezed.

Your overall body may end up assuming this position even after you’ve taken off the high heels, and that might be an issue during your running sessions. The solution, therefore, is to transition gradually to flatter shoes and avoid high-heeled ones as much as possible.

6. Visit a specialist

Running while dealing with pelvic floor-related issues isn’t recommended because these movements contribute to the leaking of urine. However, that’s not to say you should end your career as an athlete when these problems arise. You can start by trying the tips discussed above, but if there’re no changes, then it might be time to consult an expert.

It’s always a good idea to seek the help of a female physiotherapist if you’re a woman, and vice versa. Gender might not seem like a huge issue in such situations, but it actually gives you the courage and freedom to explain everything. An open and honest talk makes it easier for the specialist to narrow down your problem and advise accordingly. Pelvic floor dysfunction may come in different forms depending on your health status and genetic structure. It’s important to understand the root cause of your problem for you to treat it effectively, and that’s where a health physiotherapist comes into play.

Conclusion

Runner incontinence is an issue that can affect almost anyone, but there are some risk factors that have skewed its prevalence according to statistics; they include age, weight, and gender. If you’re already a victim of this bladder dysfunction, there are some steps that you could take to avoid any embarrassment during your running sessions.

For one, you should consider strengthening your pelvic floor through Kegel exercises. While at it, focus on your breathing patterns and the contractions of the pelvic floor muscles.

Also, remember that whatever you take in before running may have an impact on your bladder. Therefore, be careful with the diet you choose before and after your daily exercise. It might also be a good idea to visit a specialist and get their advice regarding your situation before moving on to other options.

References

1. “Urinary Incontinence”, Source: https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/symptoms-causes/syc-20352808
2. “Kegel Exercises”, Source: https://www.healthline.com/health/kegel-exercises

Do you aspire to become a personal fitness trainer? Many people are increasingly obtaining their online personal trainer certificate to support those becoming conscious about their health needs, and fitness training is one way of achieving this. There is no single personal trainer certification that can be viewed as the best. However, various elements can resonate with different people. Read on to learn everything you want to know about how to become a personal fitness trainer.

Choose Area of Specialization

You must choose your career pathway or area of specialization that suits your skills sets. You also need to select something that suits your professional goals and personal interests. Additionally, you need to outline how you want to obtain your certification. You can work as a group or consider individualized training. Once you choose your career path, decide on the course that makes sense to you. Make sure that you choose a certification course that satisfies your needs.

Accreditation

Accreditation is a very important aspect of a personal trainer certification since it sets the stage for authority and trust. Without accreditation, the clients may lose credibility about the certification offered which can compromise the element of quality. The customers may also fail to understand if the online trainer meets the education standards to ensure safety and success. Online trainers need to be equipped with the right knowledge so that they can deal with different issues like communication and injury prevention.

How to Become Certified to Become a Personal Trainer?

If you want to pursue a career in personal fitness training, there are certain criteria that you should meet. First and foremost, you must go through certificate guidance and check if you meet all the requirements. You must be above 18 years old, have a high school diploma, or have Emergency Cardiac Care (CPR). However, these requirements vary according to certification requirements. Once you fulfill the requirements, you can go on to register for the exam, do some studies and begin your career.

How Much Does it Cost to Get Certification?

Depending on the personal fitness training course that you pursue, the costs vary as a result of several reasons. The range that you can expect to pay for your certification is between $400 and $799. The price includes the test and the study materials. You need to look at the popularity of the course first to make an informed decision. It defies logic to try to go against the grain and do something that will only prove later to be beyond your comprehension when you have already wasted your money.

When you register for your preferred personal fitness training course, you must read the study material to ensure that you pass the course. You must also know the time that you expect to take to go through all the materials before you are ready for the exam. The exam questions usually come in multiple-choice. All the same, you should focus on the primary purpose of education and gain insight into something that you should earn. When you accomplish your course, you may need to look at other elements like career opportunities and the average income that you can get. It is vital to show a high degree of commitment if you want to succeed in your personal training certification program.  

Program Duration

The time it takes to complete a particular certification course depends on different requirements. For fitness mentors, it may take about one to two months of self-paced learning. These self-paced courses significantly differ depending on the amount of knowledge required in each course. Some courses are rich in knowledge, and they will require greater investment in time and resources.

How long is personal training certification good for?

When you obtain a personal training certification, it remains good for life depending on how you keep pace with the continuing education requirements. Personal trainer certification companies have different requirements for their trainers. As a general rule, each certification should be renewed every two years. To achieve this, you need to undertake continuing education courses to ensure that your certification remains valid.

As you can observe, there are different types of online personal trainer certification. Each program is unique some focus on different niches. Other providers assume that you already have the training experience and you just want to add something to your digital purse. Some certification courses bypass business fundamentals, so the choice is subjective depending on what you want to achieve. When you define your needs, you can look for a personal training certification course that works best for you. 

If your dad is new to the idea of a smartwatch or doesn’t want a device that costs a fortune, then finding a dad-friendly, budget option is probably the best idea. To help you get started, we have found a number of great options for you to check out! For a full review you might want to check out the top smartwatches under $50 on superwatches.com.

TicWatch E2

If your dad wants something that looks on-trend but that comes with a lower price tag, then the TicWatch E2 is a great choice! It’s a WearOS device that is compatible with all smartphones and comes with two-day battery life! The watch offers a range of great fitness tracking and has in-built GPS for accurate tracking. Plus, it has an IP67 rating so that your dad can head off for a swim in water up to 1m deep for an hour at a time! The watch comes in black and has a comfortable strap and stylish casing. The screen is full color, and it is easy to navigate, meaning that your dad will be able to access everything he needs with ease.

Garmin Forerunner 30

If your dad likes to run and takes his exercise seriously, then you may be worried that you won’t be able to find a budget device that can meet his needs. However, the Garmin Forerunner 30 is a game-changer. Run with GarminOS and compatible with both Apple and Android phones, this watch will give him the tracking capabilities he needs.

The square watch face provides a range of easy-to-understand data, and the clear screen will impress him with every use. The design may not be earth-shattering, but it offers reliability and quality that is synonyms with the Garmin brand.

Amazfit Bip

If your dad has been eying up an Apple Watch, but you can’t afford to stretch that far then an Amazfit Bip will impress him as much but cost you far less! At first glance, it looks just like an Apple Watch and what’s even better is that the battery lasts for a huge 45 days!

It is a bit light on features, but you can track your cycling, running, or walking efforts, and there is a heart rate monitor that will help your dad keep an eye on how his ticker is performing night and day. Plus, the companion app for your dad’s smartphone is easy to use and gives more useful data insights.

Letsfit Smartwatch

If your budget is very low and you are worried you won’t be able to get your dad a watch that he deserves, then the Letsfit Smartwatch is a game changer! It is low in price but not low in features and even offers a heart rate monitor and phone notifications direct to your wrist.

It isn’t always accurate when tracking exercise, but if your dad is more of a casual fitness fan, then this won’t cause any real problems. However, there is no GPS built into the watch, so he will have to take his phone if he wants to track where he has been.

Picking the Right Watch for Your Dad

When it comes to deciding which of these amazing budget watches to buy for your dad, then take the time to work out what his interests are and any fitness goals he has so that you can choose a watch that works for him. The good news that no matter which one you pick, your budget and his needs will be met every time!

Whether or not you’re training for an upcoming marathon event, eating the right things is a vital part of running. When you eat the right foods, you strengthen your immune system, keep your muscles healthy, make your body recover, and increase your energy. Food intake must be synchronized with your running schedule. Having a good meal a few hours before you run ensures that your body has time to digest the nutrients it needs for optimal performance.

After a training session, the direct effect of eating is to optimize recovery, which makes it possible to continue to train regularly and avoid injury. Your muscles need more fuel as your mileage increases since you’ll run for a more extended period of time. If you’ll lack energy for the long run, you won’t be able to perform well. Moreover, your immune system can be compromised if your body isn’t properly fueled.

Other than checking out supplements, such as those by NSP Nutrition, here are ways to fuel your running performance:

1. Incorporate Energy Gels

Fuel gels are a popular choice for on-the-go athletes because of their single-serving packets. Similar to sports drinks, gels provide sustained energy through sugars and maltodextrins. Energy gels offer fast-acting carbohydrates in a super concentrated form. When you’re on to your hard run, gelatin form requires no chewing.  It’s recommended to choose a gel that has 25 to 30 grams of carbohydrates per packet. You can opt to derive these gels from sources like honey, maltodextrin, and brown rice syrup.

The caffeine content of the product must be checked. A British study found that caffeine stimulates the central nervous system and enhances performance by facilitating the body’s ability to use energy more efficiently. But, if you aren’t familiar with it, caffeine is likely to make you jittery. If you use a gel package, it can become sticky, and you’ll need to drink water each time you consume it. To find the gel that works best for you, try several different kinds during training.

2.   Stay Hydrated With Water

Another key to your success is to stay hydrated while you run. You need to maintain such practice whether you’re just exercising or training for a running event. Your hydration plan should prevent dehydration, fatigue, muscle cramps, and dehydration from sweat.

If you’re running for an extended period of time, you should determine how much fluid you actually need. To calculate your fluid requirements scientifically, weigh yourself before and after you run.

To make sure you’re drinking enough fluid, drink three or four sips every 15 to 20 minutes. You don’t need more water if you’re getting your calories from fuel. Choosing a sports drink that provides both fluids and carbohydrates is a wise choice.

3.   Consume Natural Foods

You can always come back strong after overcoming running injuries in the past. With careful planning and consuming natural foods, you’ll be ready in no time!  Many performance benefits come with engineered sports products that you can find in your own fridge at home. Running long distances requires a certain amount of carbs, which can be found in some natural foods. If you’re searching for healthy snacks, pick dried fruits, honey, and figs.

As fructose can cause stomach upset, fruits should be consumed in moderation, and partner it with drinking lots of water to stay hydrated. You can add a quarter teaspoon of salt per quart of water if the food is deficient in sodium. It’s a good idea to read a food label or visit a website that can determine how much you should consume while running.

4.   Drink Up Sports Drinks

Drinking sports drinks boosts energy and keeps you hydrated while mixing water and carbohydrates. A typical person needs 30 to 60 grams of carbohydrate per hour of exercise to perform their best. In addition to sugar and glucose, sports drinks also contain water and sodium to provide hydration. Sodium assists the body in retaining fluids by replacing those lost through sweat.

You lose sodium when you sweat, so choose a sports drink with at least 110 mg sodium per 8 ounces. A sports drink with an increased potassium and sodium content provides the same amount of carbs as a regular one. It may be worth trying one of these higher-sodium products if you exercise for more than three hours on a hot and humid day.

You can also drink sports drinks containing protein. In a study conducted by the University of Texas researchers, subjects performed better on an endurance test when consuming a sports drink with added protein than when they finished a carbohydrate-only drink.

When you make these drinks from powder, be careful not to overconcentrate the mix because it will upset your stomach. Drink these sports drinks only for exercise since they’re sugary drinks with lesser nutritional contents. A minimum of 30 grams of carbohydrates should be consumed every hour, which would translate to two eight-ounce servings of sports drink.

Conclusion

It’s time to test your ideas and customise your nutrition plan to have a nutrition strategy. If you’re considering trying new foods before your big race, you should start now to discover which foods and ways are effective as your fuel for running. Ideally, you should have your plan in place at least two weeks before the running event, if you’ve joined any.

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.