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How to Stay Fit With a Busy Lifestyle.

After almost a year in isolation being limited on what you can do in terms of exercise, it is no wonder that so many of us are now looking for ways that we can stay fit. But with the newfound freedom of the pandemic restrictions easing, everyone is so busy that it has become even harder to balance work and home life with implementing a regular exercise regime also. There are many ways that you can find time to exercise. It is just a case of being organized within the other aspects of your life so that you have the free time available. When looking at starting something new in terms of working out, I would recommend that you at least try and timetable the first few weeks until you start to get used to the routine and it becomes more natural for you.

It is also important to remember that staying fit and healthy is not just down to how much exercise you do, and there are a number of factors to take into consideration, and exercise is just one element of the process to getting you healthy for the summer. Your health also refers to your state of mind, and if you are not organized and letting things stress you out, you may find that you lack the motivation to do the things that matter.

If you are serious about making changes to your life that are going to seriously help you in the future, then continue reading for my best tips on how to implement time into your schedule to be spent working on your physical and mental health. There are many small things that you can do with little interference to your day-to-day life, but when the effects are so beneficial, it is hard to find a reason not to work on this not only for you but for your loved ones also.


Exercise doesn’t need time out of the day dedicated towards it in order for it to be effective; many people get their exercise from the daily commute to work by either walking or riding a bicycle to cut the journey down without sacrificing any health benefits. If you’re a regular driver, but your place of work is within walking or biking distance, then why not try using one of the alternative means as this will save money, help conserve the environment but most importantly, has benefits for both your physical and mental health and stability.

If you get into the habit of using a bike you may find the experience so enjoyable that you take it into other aspects of your life, for example on holiday visiting a bike favored place such as Amsterdam and riding your bike down the gorgeous streets could be just what you need. Owning a bike can be expensive, so if you would prefer to rent a quality bike in Amsterdam, then you can do so at a little financial cost.


Another huge part of keeping your mind and body healthy would have to be what you are putting into your body; you cannot just exercise without making changes to your diet and expect to see amazing results. AIt is true that you can still lead a healthy lifestyle while enjoying things in moderation, but if it is losing weight that you want to achieve, you will need to switch to healthier meal alternatives as soon as possible.

One of the best ways that you can improve your diet whilst enjoying the things you like to eat and ink would be to introduce a calorie deficit; this basically means that you eat and drink fewer calories than you are burning during the day. This will seriously help you to lose weight and tone up, and it means that you can still enjoy some amounts of unhealthy foods, but you will just have to work harder to enjoy them within your own workouts.


As previously mentioned, it is very important that you not only retain your physical fitness but your mental health also; without taking the necessary steps to work on your mental well-being as well as your physical health, you could be letting this deteriorate without even realizing it. Doing exercise is a great way to boost your serotonin levels as well as giving you an activity that can be used to take your mind off of the things in life that are causing you stress.

If you are not sure where to start with ensuring you are mentally fit and healthy, I would recommend that you speak to a professional who will be able to help you with techniques and activities that can be done to encourage you to discuss your feelings and emotions.

Personal Trainer

With trying to balance a busy lifestyle and working out, it can very easily become too stressful and unmanageable that one of these drops in quality and importance in your life. In order to avoid this and help you manage your time a lot better, you may want to think about hiring a personal trainer whose expertise and schedule will force you to try your best to stick to a regime that works around your other commitments. With a professional on your side, you are also much more likely to see the results you want as they know which kinds of exercise is the best for the goals you want to achieve.

A New Push for More Public Waste Bins Throughout Cities

One of the biggest issues in many major cities around the world is the huge amount of rubbish that is left to dirty the street and affect the overall atmosphere of what would otherwise be an aesthetically pleasing area. One way that this could be resolved is by the introduction of more public waste bins so that the public has somewhere that they can put their rubbish rather than just throwing it on the floor and creating a very negative impression for visitors who have to come into a place with a litter issue.


Cleaning up City Spaces

Another way that big city spaces can be cleaned up is by turning abandoned waste grounds into relaxing social spaces that can be enjoyed by many, GH Form DK is very well known for their development of spaces that would otherwise be left to deteriorate and affect the atmosphere of the overall city.


Government Response

A huge part of the progression of these schemes to implement more waste bins in public areas is the lack of involvement by the government, it seems that this issue is not being taken seriously by the higher powers which is why it is time for more you to get involved.


One way that you can do this is by encouraging people to use the bins that are already available as this will help to stop the issue before it gets even worse. Another way to help with this growing situation would be to look at official petitions that have been made to reduce the amount of rubbish throughout the city. Signing these petitions and encouraging the people that you know to do the same can help ease the struggle of bringing these issues to attention with people that can make a difference.

8 Women Only Exercise Classes Worth Trying

Something that we can all agree on is that within the last year we may have all put on a bit more weight than we would like. We have all been less active within the last year months and there is no wonder why. However, as the world is starting to return to normality,  some of you may want to lose some of the extra weight that you put on.

If you are someone that hasn’t hit the gym in a while, the prospect may be quite terrifying. This is especially the case if you are a woman and you do not enjoy attending  a mixed gender gym. Not being comfortable exercising with the other gender should not put you off exercising at all, as staying fit is an important task. Instead of abandoning exercise altogether, why not try out some women-only exercise classes?  Exercise classes can be great fun and you can attend them quite cheaply thanks to the top1 coupons and promo codes that you can find online. Here are 8 women only exercise classes worth trying.


If you are someone that loves exercise but you don’t want to do anything too heavy handed, then why not try yoga? Yoga is the perfect mixture of relaxation and exercise and you will see quick results from the classes after only a few sessions, so check out any local classes that may be available.


Sometimes focusing on exercise can make doing it very difficult. If you are someone that wants to work out and have fun at the same time, we recommend that you attend a Zumba class. Zumba is extremely fun and gives you a really good work out, plus it’s a great way to make friends.

Women Spin

You probably know that spin classes can be very demanding, which makes them a great way to lose some weight. Most local gyms host spin classes with many different themes, we recommend going for an up beat music class to really get you in the mood.

Shadow Boxing

Shadow boxing is a great form of cardio and you can do it with the assistance of another member of the class. As well as being a great form of exercise, shadow boxing is a great way to work out any anger that you may be feeling.

Indoor Climbing

Indoor climbing can be quite challenging, but it is a fun and entertaining way to shift some pounds. Indoor rock climbing will not only help you lose weight, but it will improve your muscle and general strength. Indoor climbing is also a great way to make friends and connect with new people.

Jump Rope

Jump rope is a school favourite and a great way to stay fit. Depending on what you are doing in the jump rope, you will be working out some part of your body. If you are a jumper you will be doing some great cardio and on top of that, it’s just really fun to do.

Jogging Class

Jogging classes consist of meeting up with a group of women and jogging for a couple of hours. You have a lot of control of when you can stop and so you will never be rushed past your own personal pace.

Swim Class

Swimming is a fantastic way to stay fit. Lots of local swimming centres have private classes for women, so you can just tag along with those and enjoy the water however you like. Swimming is a great way to build muscle and cut fat, so be sure to give it a try.

8 Effective Ways to Improve your Overall Physical Health

This past year has highlighted to many people how important it is to look after your health. The coronavirus pandemic has had many negative effects as it has caused the deaths of people worldwide leaving their families devastated, long covid has caused many people to spend the last year sick and tired, it has been traumatic for survivors who were on ventilators and the lockdown that came as a result of the virus has led to many people developing mental health issues or worsening pre-existing mental health issues. The only good thing to take away from this is the changes it’ll make for the future; people are much more concerned for their health than they were a year ago and people are trying to break unhealthy habits and to improve their overall health as they have fully realized how important it is and how dreadful it can be if anything happens to your physical health. Sometimes it can be overwhelming trying to figure out what you should do to improve your health as there is so much conflicting information on the internet, to help you out we’ve found 8 great ways you can improve your overall physical health. 

Take time to de-stress

Today’s society is very fast-moving and there are a lot of expectations around what a person should be doing at a specific age in their life, if people don’t meet these expectations, it can cause them a lot of stress and this is bad for both your mental and physical health. Taking time each day to de-stress is an easy but great way to improve your physical health as it will give you a great feeling of relief. There are many ways to de-stress, what you do to de-stress is different for every individual, some of the most popular things to do are read a book, take a bath or just sit and listen to some of your favorite music. If you have a busy schedule and don’t think you have time for these things, try and make time to just read 1 chapter or just sit and listen to one song. If you don’t have time for this either then make sure to stop at some point and take some deep breathes as this is a great way to relax which will do wonders for your physical health. 


Go To Bed

One of the worst things that we can do for our health is not getting enough sleep every night. There have been hundreds of sleep studies conducted and they all reveal similar results that highlight just how important sleep is for your body to function healthily. If you go 18 hours without sleeping then if you were to drive you would be just as impaired as a driver who had been drinking, this highlights just how much of an impact sleep has on our bodies. Our bodies need time asleep to recharge and to be ready for the next day, adults should get between 7 and 9 hours of sleep every night to be at the peak of their physical fitness. 


Lean Bean

Having excess weight is linked to many devastating health issues. If your BMI is too high or you fall into the obese category then it is likely that your body will be struggling to carry all the weight. It adds additional stress to many of your organs, it makes it more difficult for the heart to pump blood everywhere so it has to work harder and it makes it more difficult for your lungs to allow oxygen to reach all of your body. A great way to shift some of this excess weight quickly is by using lean bean fat burners, if you don’t believe us that they’re great then the lean bean fat burning system is reviewed here and has all the information you need. 



Red Wine

This is one tip most people are usually happy to see, having a glass of red wine is actually linked to better overall health. It contains antioxidants that are known to help fight heart disease, various forms of cancer, and depression. Keep in mind that alcohol is a depressant and addictive so drink in moderation. 



Easy Diet Changes

Completely changing your diet is difficult but there are some swaps that you can make that are easy but will massively impact your overall physical health. These include swapping white pasta and bread for brown, eating less meat and dairy products, and opting for water over a sugary drink. 


Take the Stairs

This is one of the easiest and simplest changes to make, by taking the stairs instead of the lift you’ll get your blood pumping and you’ll be more likely to achieve the suggested daily step count of 10,000 steps which if you do daily, this alone will improve your health.




You use your muscles every day so make sure to stretch often. By stretching you will decrease the risk of developing any injuries and if you stretch before bed, it can help you sleep.  

Stop Using Salt

If you have a salt shaker on your dinner table, one of the best things you can do for your health is get rid of it. Salt is a huge factor in increasing blood pressure, if you need to add more taste to your meals then try using lemon or garlic instead of salt as this is much healthier.  

5 Healthy and Tasty Iced-Drinks to Perk you Up!

Many of us could often use a cooldown, especially with the summer months rolling in. There’s something very comforting about sitting watching the world go by on a warm day with an ice-cold drink in your hand. Whether you’re looking for something delicious to sip on while you sit outside or if you’re wanting to keep refreshed without drinking enough sugar to last a lifetime, there are plenty of recipes out there for all kinds of iced drinks that will make for great conversation and a great excuse to hang out with your friends.


Demura Coffee

The first thing on the list, if you’re familiar with TikTok, you may well have heard of this. With coffee shops suddenly being closed across the world during the lockdown, people were suddenly finding themselves struggling without their regular iced coffee fix. Then some wonderful soul shared the recipe to make a delicious, iced coffee from the comfort of your own home. Simply mix a tablespoon of coffee, with a tablespoon of sugar alongside a tablespoon of boiling water and whisk until a creamy paste is formed. Then all you need to do is add the milk of your choice (almond or semi-skimmed) to a glass of ice and top it with the creamy sugary coffee paste and mix it together and there you go, a delicious, caffeinated, and cool way to start your day.


Fruit Smoothie

The next edition may seem a bit vague, but the beauty of the fruit smoothie is that the customization is entirely up to you. Do you despise pears within an inch of your life? That’s fine, just don’t add any pears. Do you absolutely adore strawberries? Chuck as many of those suckers in as you feel necessary. You have complete freedom to make whatever flavour combinations you can think of. All you need is some ice, some low-fat Greek yogurt, and whatever fruit and veg you want. You’ll be feeling healthier and perkier in no time.


Peach Iced Tea

A staple for any BBQ, you can’t go wrong with a good, iced tea. All you need pour boiling water over a couple of teabags. At the same time, mix some peaches, sugar, water, and the juice of a lemon and bring them to a boil. Strain the peaches from the syrup and mix with the tea and serve with some ice. You’ll definitely be invited back to the BBQ next year with this recipe.


Fruit Slushie

Similar to the fruit smoothie, the fruit smoothie is arguably a little easier (and maybe a bit more fun as well). All you need is a blender and the fruit combo of your choice along with some ice and that’s it. If you feel like you’re constantly running to the store to get more ice for these slushies, you’ll never run out of ice again with an ice maker. You’ll end up saving yourself some time and money and you’ll be able to make an endless supply of these drinks, it’s a win-win.


Iced Dairy Free Chocolate Milkshake

Last on the list is something that at first glance, may not seem all that healthy. But wait until you see the looks on your friend’s faces when they discover this delicious drink is actually relatively healthy and dairy-free. All you need to make this yummy milkshake is half of a banana, three scoops of dairy-free ice cream, two tablespoons of cocoa powder, a half-pint of dairy-free milk, and serve it with some freshly made ice and your favorite silly straw and your friends and family will be begging you for the recipe.

Women’s Health: All the Jabs You need to Get

Now more than ever women should be taking care of themselves in the best way possible by making sure they have had all of the necessary Jabs to protect them from numerous conditions that could be prevented. It should be part of your yearly routine to check your medical records to see if any of your Jabs are due for renewal, sometimes you will need to visit your local GP for a top-up of vaccine antibodies that run out after a few years of injection. Getting an injection can be daunting especially if you are someone who has a fear of needles, but if you want to avoid developing a life-changing condition that could have been prevented by a small injection then I urge you to be brave and keep track of any vaccinations that are available to you.

Thanks to the amazing developments in medical technology that we now have available to us, we have seen a significant increase in the number of vaccines that have become available to us. It is truly amazing that we now have protection from some deadly and life-changing conditions that have affected many families all over the world. As a woman, there are certain conditions that only you will experience so you should be taking every vaccination opportunity you can in order to make sure that you have a long and happy life.


Human Papillomavirus (HPV)

The HPV jab is a strong preventative measure against cervical cancers, it is thought that most forms of cervical cancer come from the human Papillomavirus so you would be decreasing your chances of getting this dreadful condition significantly.


Influenza Vaccine

The Influenza Vaccine provides protection from what is more commonly known as the flu, you should get your flu jab on a yearly basis well in advance of the winter season. In the colder months there will be more and more people who get ill and are spreading flu germs, so why not protect yourself and give yourself one less thing to worry about this winter and get the jab.



The next jab you should xo aider getting would have to be the Varicella vaccine, you will be required to go in for two doses of this treatment if you want it to work properly. This vaccine however is for those of you who have not suffered from Varicella before which is otherwise known as chickenpox. If you have never had chickenpox before then you should seek medical advice as it can be very severe in adults and in your late teens. This treatment is a pretty recent development and is one of the first to show off the advantages of microcannula compared with sharp tip needles for a practically painless jab.


Measles, Mumps, Rubella (MMR)

This final jab is essential if you wish to prevent the development of any of the above conditions, they are all very serious so the fact that they can be prevented with a jab should be a no-brainer, however it is important to remember that this jab must be topped up every three to four years following the advice of your GP.



December 2021

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