Your lifestyle plays a significant role in your anxiety levels. Nutrition and daily stress can factor into how your specific case of anxiety progresses or declines. The idea that lifestyle greatly impacts mental health is nothing new. That said, the importance of making lifestyle changes to benefit the wellness of your mind has gained traction in recent years. New research surrounding anxiety disorders and lifestyle factors has all shared one finding: if you don’t take care of your body, your mind will suffer. 

However, people with mental health disorders such as anxiety can also suffer from a reduction in physical health as a result of their condition. Stress affects many biological systems in the body – cardiovascular, respiratory, immune, and digestive – so it’s only fair to assume that high stress and anxiety can also impact fitness levels. But how does anxiety affect your overall level of fitness and physical wellbeing? Read on to learn how anxiety can influence fitness levels.

Anxiety and fitness 

Anxiety and fitness are connected in a big way. That is because stress, when severe enough, impacts a person’s fitness for various reasons. The first has a lot to do with just feeling up to working out. Studies have shown that people with anxiety are far more sedentary than those without the disorder. One study looked at the reasons behind this fact and found that it could have much to do with anxiety’s physical symptoms.

People with anxiety may experience various ailments, including: 

• Headaches
• Dizziness
• Stomach aches
• Racing heart
• Shallow breathing
• Muscle tension that can lead to pain 
• Fatigue
• Feelings of weakness 
• Tingling in the hands and feet 
• Chest pain or pressure 

All of these physical symptoms can be mild to severe. That said, even people who experience the mildest of symptoms associated with anxiety may not feel inclined to work out. Suppose you are supposed to go for a run, but you wake up with a stomach ache and feel dizzy. You’re not going to feel comfortable lacing up your shoes and pushing your body when you feel physically ill. The study did, however, find that the more severe a person’s symptoms are, the more likely they are to skip their next workout session. 

People with anxiety also suffer from mental symptoms that can make exercise challenging to accomplish as well. Brain fog from anxiety fatigue can make it difficult to get out of bed, let alone head to the gym. A lack of motivation can also play a role in the absence of physical exercise in people with anxiety. 

Anxiety and bodyweight 

Another aspect of fitness that ties into anxiety is body weight. People with anxiety have elevated levels of stress hormones. One such hormone, cortisol, has been linked to an increase in weight. The hormone signals the body to hold onto excess weight in case it needs it in a life-or-death situation. The abdomen and stomach area are where most of the fat accumulates in highly stressed people. Research shows that losing fat in the belly is the hardest to do when trying to shed pounds. 

When people with anxiety carry extra weight, it can make it physically more difficult to engage in various types of exercise. When combining being overweight, unmotivated, and physically ill, it’s no wonder getting out to exercise with chronic anxiety is difficult. 

Can exercise improve anxiety? 

The connection between anxiety and fitness is something of a catch-22. As mentioned above, getting to the gym or working out is increasingly difficult for people with anxiety. But on the opposite side, exercising can lead to decreased anxiety symptoms.

There are many reasons why exercising can help make anxiety a more manageable condition. They include: 

Distraction 

Working out requires focus. Whether you run, lift weights, or do yoga, you must remain focused on your body. This intense concentration is a distraction against anxious and stressful thoughts. When you’re too busy counting reps, you can’t be thinking about the things that stress you out. 

Combat for physical symptoms 

Some physical symptoms of anxiety, such as muscle tension and headaches, can be improved through regular exercise. While your muscles may be sore after a workout, they are less tense.  

Brain chemistry 

Symptoms of anxiety are driven by the body’s release of stress hormones. If you exercise, you trigger the brain to release different types of chemicals that can combat those feelings. For example, the brain releases serotonin when you increase your heart rate through exercise. Serotonin is associated with feelings of mental wellness and can regulate anxiety. 

Brain function 

If you have anxiety, your brain perceives non-threats as dangers you need to get away from. This malfunction can be fought against with exercise because movement can activate areas of the brain that control how you process threats to your safety.  

What type of exercise is best for anxiety? 

While any physical movement helps battle anxiety, high-intensity interval training is one of the best. Research shows that people who engage in activities that increase their heart rate show a more notable improvement in anxiety symptoms.

Overall, though, the best exercise for you is the one you’ll continue doing. It doesn’t matter what type you choose; if you want to increase your fitness levels while helping your anxiety, pick one and stick with it. You’ll be grateful you did. 

Featured image by Bruno Nascimento on Unsplash

Sleep is essential for our bodies and minds. We can’t operate optimally if we don’t get enough good quality sleep. During sleep, the body repairs itself; cells repair and rebuild, hormones are secreted that promote bone and muscle growth, the immune system is strengthened, and any illnesses are fought against.

Also during sleep, our brain consolidates memories and processes information; new learning occurs when the brain experiments with novel new connections (hence our often bizarre dreams!); and emotions and emotional memories are processed. The power of sleep is pretty clear – but are you aware of how your quality of sleep can influence fitness levels? Read on to learn more.

Sleep Stages

There are four stages of sleep. This includes three stages of non-rapid eye movement (NREM) sleep and one stage of rapid eye movement (REM) sleep. We cycle through these stages several times each night.

• NREM stage 1: Lasts for about 5 to 10 minutes. The body relaxes and the brain, heartbeat, breathing, and eye movements all slow down.
• NREM stage 2: We spend about 20 mins in this stage every cycle. We become less aware of your surroundings, our body temperature drops, our eye movements stop, and our breathing and heart rate become more regular. The brain begins to produce bursts of rapid, rhythmic brain wave activity, which are known as sleep spindles and are thought to play a major role in memory consolidation.
• NREM stage 3: Also referred to as delta sleep or deep sleep. During this stage, muscles are completely relaxed, blood pressure drops, breathing slows, and the body starts its physical repairs. The brain consolidates memories about personal experiences, general knowledge, facts or statistics, and things we have learned during the day.
• REM: REM sleep is also known as dream sleep. During REM sleep, the body is paralyzed but the brain is active. The body is relaxed and immobilized, the breathing is fast and irregular, and the eyes move rapidly. Dreaming occurs, emotions and emotional memories are processed and stored, and information is locked into memory.

How Much Sleep Is Enough?

How much sleep we need depends on our age. It is recommended that:

• Infants below age one get 12 to 16 hours’ sleep
• 1–2-year-olds get 11 to 14 hours’ sleep
• 3–5-year-olds get 10 to 13 hours’ sleep
• 6–12-year-olds get 9 to 12 hours’ sleep
• 13–18-year-olds get 8 to 10 hours’ sleep
• People over age 18 get at least 7 hours’ sleep

How Does Sleep Affect Physical Fitness?

How your quality of sleep can influence fitness levels is an important topic to understand. So in what ways does sleep affect physical performance?

Research suggests that sleep deprivation, even for short periods of time, can have a very detrimental effect on physical and mental performance. Essentially, not getting enough quality sleep causes a reduction in the quality of physical performance by impairing cognitive or motor performance.

Further research suggests that with insufficient sleep, accuracy levels decrease. Research also shows that with enough sleep, general athletic performance increases, as do mood and alertness. Research even indicates that poor quality sleep can lead to obesity.

The Relationship Between Sleep And Exercise

Getting enough sleep means that your body and mind will be optimally repaired and rejuvenated, and ready to engage in physical exercise. Research suggests that the more you exercise (as long as it’s not too close to bedtime), the better quality of sleep you will have.

Why Does A Lack Of Sleep Affect Your Body’s Performance?

A lack of sleep affects the body’s performance because it means that the body has not had enough time to repair and rejuvenate itself. It has not had a chance to heal any injuries or general wear and tear. Also, learning has not had a chance to take place, and memories and experiences have not had a chance to be fully consolidated if sufficient sleep has not taken place.

Lifestyle Factors That Prevent Good Quality Sleep

For many people, lifestyle factors prevent them from getting enough good quality sleep. This has a negative impact on their health and fitness. Some lifestyle factors that prevent people from getting enough sleep are:

• Shift work
• Consuming caffeine late in the day
• Lack of a sleep schedule
• Not allowing yourself enough time in bed
• Overwork
• Exercise too close to bedtime
• Alcohol too close to bedtime
• Marijuana and other recreational drug use
• Eating too close to bedtime
• Drinking fluids too late in the day and needing to urinate during the night
• Sharing a bed
• Sleeping with a partner who snores
• Sleeping in a noisy or not sufficiently dark room

How To Improve Your Quality Of Sleep

You can improve your quality of sleep, and with it your fitness levels, by implementing the following guidelines:

• Have a consistent sleep schedule. Studies suggest that an irregular sleep schedule can reduce sleep quality.
• Make sure your bedroom is dark, quiet, and cool. Research shows that noise and temperature have a negative effect on sleep quality.
• Don’t eat too close to bedtime. Research shows eating too close to bed spikes insulin and reduces sleep quality.
• Avoid caffeine in the second half of the day. Research shows that caffeine causes sleep disturbance.
• Avoid alcohol before bed. Studies show that alcohol reduces circulating melatonin and reduces sleep quality.
• Increase light exposure during the day. Research suggests this helps to keep your circadian rhythm healthy.
• Decrease light exposure from screens close to bedtime. Research suggests blue light from screens delays sleep onset.
• Avoid long daytime naps. Napping for extended periods during the day has been shown to reduce nighttime sleep quality.
• Unwind before bed with a bath or shower and perhaps some reading.
• Get regular exercise, but not too close to bedtime. Research suggests that regular exercise improves sleep quality and reduces the time it takes to get to sleep.

How To Improve Fitness Levels

Here are our top tips to improve your fitness levels:

• Get copious amounts of good quality sleep!
• Get plenty of cardiovascular exercise – go for runs and cycles; take the stairs where possible.
• Reduce alcohol intake.
• Stretch daily.
• Eat a diet rich in fruits, vegetables, and other wholefoods.
• Do some weight training.
• Sauna bathe regularly.
• Implement an intermittent fasting regime.

Featured image by Claudio_Scott on Pixabay

The world today is full of stressors that cause mental anguish. Many of these stressors are unique to our modern society – novel “first world problems” that nonetheless provoke a stress response that is very real, and often chronic.

Our ancestors may have been susceptible to dying from an illness that modern medicine has neutered and made benign… But they also lived much more in accordance with their circadian rhythms, suffered less Instagram-induced status anxiety, never had to grind their way through rush hour traffic, and didn’t use email!

The modern world is a fantastic place to live, but it can also be stressful. Stress can have an impact on many elements of your life and health – let’s take a look at a few below.

How Stress Can Influence Fitness Levels

Most of us would agree that at the end of the day, our health, and the health of those we love, is the most important thing in the world. So why do so many of us live in ways that are damaging to our health?

Stress can have a very negative impact on our health and physical fitness levels. Being physically fit is a crucial component of overall health, but unfortunately many of us have compromised fitness because we are chronically stressed.

How Does Stress Affect Fitness?

Does stress reduce fitness? Yes, stress can reduce fitness levels. Some of the negative effects that stress has on fitness are:

• Increasing muscle tension
• Increasing appetite and promoting storage of body fat
• Increasing risk of injury
• Reducing sleep quality and energy levels

How Do Stress And Anxiety Affect Exercise?

Stress and anxiety can…

• Make exercise less enjoyable

• Negatively affect concentration, ability to focus, and exercise quality
• Hinder recovery after exercise
• Reduce sleep quality, which makes exercise more difficult
• Make people avoid gyms and exercise classes

What Are The Physical And Emotional Symptoms of Stress?

The most common physical symptoms of stress are:

• Headaches
• Clenched jaw and grinding teeth
• Muscle tension, aches, and pains
• Nervousness and shaking
• Upset stomach
• Chest pain and heart palpitations
• Trouble sleeping
• Low energy levels
• Frequent colds and infections
• Loss of sexual interest
• Ringing in the ears
• Cold or sweaty extremities
• Dry mouth and difficulty swallowing

The most common emotional symptoms of stress are:

• Low or erratic mood
• Depression
• Anxiety
• Being easily agitated
• Frustration
• A feeling of overwhelm or panic
• An inability to relax your mind
• Negative internal dialog
• Low self-esteem

What Are The Cognitive And Behavioral Symptoms Of Stress?

The most common cognitive symptoms of stress are:

• A pessimistic outlook
• Chronic worrying and rumination
• Racing thoughts
• Forgetfulness
• Trouble focusing
• Disorganized thinking

The most common behavioral symptoms of stress are:

• Overeating
• Undereating
• Using alcohol and/or drugs
• Procrastination
• Avoidance behaviors
• Engaging in compulsive coping behaviors such as masturbation, pacing, nail biting, or fidgeting

What Are The Effects Of Stress On Physical Health?

Short-term stress has physical, emotional, cognitive and behavioral symptoms. If/when stress goes away, these symptoms will usually abate. However, long-term chronic stress can lead to a variety of physical health problems, including:

• Obesity
• Cardiovascular disease
• Gastrointestinal diseases
• Menstrual problems
• Sexual dysfunction, such as impotence and premature ejaculation, or loss of desire
• Skin problems, such as acne, eczema, and psoriasis
• Balding and permanent hair loss
• Long-term mental health problems

Causes Of Stress In The Modern World

Some of the main causes of stress in the modern world are:

• Financial concerns
• Overwork
• Internet overuse and addiction
• Alienation and a lack of face-face connection
• Status anxiety
• Sleep deprivation
• 24-hour news coverage
• Omnipresent advertisements and marketing
• A lack of connection to nature
• Exposure to artificial light that interrupts our circadian rhythm

How Can We Manage Our Stress Levels And Improve Our Fitness Levels?

Here are some ways we can manage stress levels and improve our fitness:

• Eat a healthy diet
• Get plenty of sleep
• Spend lots of time with people whose company you enjoy
• Get off social media
• Limit how much news you consume
• Spend time with animals
• Read a good book
• Go for walks in nature
• Explore supplements that reduce stress levels and improve health

What Are The Best Supplements For Reducing Stress?

CBD oil: Research has shown that CBD oil has the effect of lowering cortisol. CBD also appears to increase sleep duration.

Melatonin: Good-quality sleep goes a long way to reducing stress levels. Research suggests that melatonin can improve sleep in several ways, including encouraging the onset of sleep and improving people’s subjective assessment of the quality of their sleep.

Delta Sleep Inducing peptide: Another promising supplement that can reduce stress by improving sleep is Delta Sleep Inducing peptide. Research indicates that Delta Sleep Inducing peptide promotes higher sleep efficiency and shorter sleep latency.

Bioactive Milk Peptides (lactium): Lactium peptide contains amino acids that can reduce cortisol levels, induce relaxation, improve sleep quality, and reduce stress.

Magnesium: Research suggests that magnesium relaxes muscles, improves sleep time and sleep efficiency, and reduces serum cortisol concentration.

Valerian: Research indicates that valerian may help reduce stress by promoting sleep and relaxation and reducing anxiety.

Featured image by Peggy_Marco on Pixabay

It can be hard to find the time or motivation to work out in the winter. Darker and shorter days make it feel like there’s just not enough time to fit everything in – and when it’s cold out, you probably just feel like snuggling on the couch instead! That being said, working out in the winter is just as important as working out in the summer (if not more so!). This is because the winter months leave more people deficient in key nutrients that affect immune function, and because catching a cold or flu is much more likely when the weather is on the colder side.

The good news is that you don’t have to brave the snow-covered streets or wind chill to take care of your physical health throughout the winter season. You also don’t have to push anything on your to-do list back either, because a workout can be as short as 15 minutes and still benefit your health! But how effective can a 15-minute workout be, and what sort of routine should you do? Read on for some tips for exercising in winter, including our favorite easy 15-minute winter fitness routine.

Can a 15-minute workout be effective?

According to a study published in The Lancet, 15 minutes is likely the bare minimum amount for daily exercise to be effective. While it may sound like it’s not enough, think of it this way: anything less than 15 minutes is likely not going to provide you with results, but 15-minute workouts and above can really benefit you.

The researchers of the Lancet study looked at varied durations of exercise and found that devoting even such a seemingly small amount of time to moving your body can actually boost your life expectancy by three years, and reduce your risk of death by 14%. The exercise itself can also be simple, such as a no-hassle brisk walk. 

Can you lose weight by working out for 15 minutes?

As is the case with a 15-minute workout being effective for your overall health, it can also help to shed unwanted pounds. However, to lose weight, your body must optimally be burning calories both while you’re working out and while you’re at rest. You will also need to reduce your caloric intake. When it comes to losing weight, the type of 15-minute workout you do matters more than the duration of your workout.

For example, high-intensity interval training (HIIT) is a great way to reduce the length of your workout while still getting the same weight loss benefits. One particular study looked at a short HIIT workout against other longer workouts, and found that even 10 minutes of HIIT is comparable to a 45-minute jog.

Another study found that HIIT can help you up your calorie burn by working more intensely but for less time. Researchers examined men who did both HIIT exercises and steady-state cardio and found that the HIIT participants burned more calories in much less time than their steady-state counterparts.

How can I exercise at home in winter?

It can be a little trickier to get exercise in the winter months, especially if you live in an area that is far too cold or snowy to offer you any sort of outside exercise options. However, home exercises that are done indoors can be just as effective. You don’t even need a home gym setup to accomplish at-home workouts!

Some easy ways you can incorporate quick workouts at home include:

• Yoga: All you need is a mat and a little bit of open space, and you can get moving with one of the thousands of instructional yoga videos on the web.
• Calisthenics: Calisthenics, or bodyweight exercises, are severely underrated – but they’re even used by the military because of how effective they are. Types of bodyweight exercises include push-ups, crunches, leg lifts, planks, squats, lunges, chair dips, and calf raises.
• Free apps: There is a plethora of free exercise app options for people who have no equipment and limited space.

How can I improve my cardio in winter?

If you’re looking for cardio in the winter, you don’t have to go all out and run around in freezing cold weather just to get it. There are plenty of indoor exercises you can do to boost your cardiovascular health, including:

• Dancing: Just because you don’t have a home gym doesn’t mean you can’t get your body moving! Just turn on your favorite tunes and dance the calories away. 
• Stair climbing: Whether you live in an apartment or a house, you likely have access to some sort of staircase. Climb up and down the stairs for just 15 minutes and you’ll have completed your daily cardio workout.
• Jumping jacks: Anyone can do jumping jacks, and they take up virtually no space!
• Mountain climbers: Mountain climbers involve you being in the plank position and essentially climbing your knees up to your chest, one at a time, at a quick pace.
• Jump rope: You do need a jump rope for this exercise (and high enough ceilings if you’re working out indoors), but there’s a good reason why boxers typically jump rope to stay in shape. It’s a highly effective cardio exercise.

The Easy 15-Minute Winter Fitness Routine To Keep You In Shape

Working out at home takes some motivation, but your health will thank you if you spend at least 15 minutes a day exercising. Try the following workout routine to get your heart rate up and reap the benefits of daily exercise:

• 1 minute mountain climbers
• 1 minute plank hold
• 1 minute bodyweight exercises (15 seconds of push-ups, 15 seconds of crunches, 15 seconds of lunges, 15 seconds of squats)
• 5 minutes jump rope or jumping jacks
• 1 minute repeated bodyweight exercises
• 1 minute mountain climbers
• 1 minute plank hold
• 1 minute repeated bodyweight exercises
• 1 minute jump rope or jumping jacks
• 1 minute mountain climbers
• 1 minute plank hold

This is just one exercise routine example that will have you partaking in cardio, strength building, and HIIT all at once – and it’s only 15 minutes long! Follow this routine or try putting together your own mix for a fast and effective daily workout routine.

Featured image by Jonathan Borba on Unsplash

Many people who vigorously exercise on a regular basis know about that feeling after their workout. The one where you feel as if you’ve just conquered the world. The most commonly used phrase to describe the sensation was coined by avid runners and is known as the “runner’s high.”

While many people are not quite sure why this sensation happens, as it turns out, that overall feeling of euphoria after a satisfying exercise session comes down to biological science. It is caused by neurochemicals known as endorphins, which are made primarily in the hypothalamus and pituitary glands of the brain. The pituitary gland is a vital component to brain health because it influences all other parts of the body. But what exactly are endorphins? And how do they affect you?

We’ll examine this below, as well as delving into how to use diet and exercise to achieve an endorphin rush and feel like you’re on top of the world.

What are endorphins?

As mentioned above, endorphins are neurochemicals. More specifically, they are a large group of peptides that act on the opiate receptors in the brains. Opiate receptors are designed to act as a switch in the brain that triggers reward systems as well as addictive behaviors. When endorphins are released within the brain and stimulate the opiate receptors, it leads to feelings of pleasure, wellbeing, and even a reduction in pain.

The most common time endorphins are released into the body naturally is in stressful situations or if you are experiencing pain. The body naturally releases these endorphins to help cope with the experiences, with the aim being to combat the negative outcomes that accompany high levels of stress or pain by maximizing pleasure.

It’s not only stress or pain that can lead to the release of these neurochemicals, though. Other activities such as eating, sex, and exercise can all play a role in endorphin release. Because of the body’s ability to create endorphins during those times, it is said that their release can help modulate appetite, trigger the release of sex hormones, and increase the efficacy of the immune response.

What are the benefits of endorphins?

Aside from being able to help you deal with painful injuries or stressful situations, endorphins have been shown to promote overall wellness, especially when it comes to mental health. Studies have shown that participating in activities that boost endorphins can lead to the reduction of symptoms in those with depression and anxiety. Endorphins can also help to boost self-esteem because they lead can lead to a more positive and optimistic demeanor.

Other studies have shown that an endorphins have a role in weight gain or loss. This is because of their appetite regulation abilities. It’s also possible to be deficient in endorphins, leading to a range of potential symptoms, such as:

• Depression
• Anxiety
• Moodiness
• Aches and pains
• Addiction
• Trouble with sleep
• Poor impulse control

Does exercise increase endorphins?

Any type of physical movement will cause the body to produce endorphins. This is because exercise stimulates the body’s stress response. When you increase your heart rate or start to move your body in an active way, the body can see this as a sign of stress and begin to release stress hormones. When that stress hormone activation occurs, your brain counteracts it by releasing endorphins. This counteraction is why people can feel euphoric or a general sense of happiness after a good exercise session.

What activities increase endorphins?

You don’t have to wait for a stressful situation or injury to occur to take advantage of the happy chemicals in your brain! There are many activities you can partake in that will lead to a rush of endorphins. Running is perhaps the most common activity when it comes to endorphin release, but any type of exercise will do the job. Workouts with a higher intensity are more likely to give a rush, because they put more stress on the body and thus elicit a higher response to combat that stress. Wild swimming, for example, is another physical activity that sends stress signals throughout the body that will induce endorphin production and release.

Aside from exercise, some activities that will drive the release of endorphins include:

• Sex. Since endorphins are thought to contribute to sexual function because of their effects on sex hormones, having a healthy sex life can lead to an overall boost in endorphins.
• Meditation and yoga. Both yoga and meditation can lead to endorphin release.
• Laughter. Studies have shown that laughing with a group of friends can help to increase the release of endorphins because of how it affects the pleasure center of the brain.
• Binging your favorite show. Studies have shown that getting lost in your drama television series obsession is good for overall feelings of happiness due to the endorphin release.   
• Forest bathing and grounding. Getting back in touch with nature has been shown to help release endorphins. It’s likely attributed to the exercise you’re getting while walking around in the woods.

What foods help release endorphins?

Since appetite regulation is an important part of food consumption and endorphins play a role in appetite, it’s no surprise that eating and endorphin release are connected. Eating good foods have been shown to trigger the release of the feel-good chemical that leads to those satisfied feelings of fullness and happiness after eating something you truly enjoy.

So which types of foods can trigger the release? Well, some are better than others. The best foods to eat if you want to give yourself an endorphin rush include:

• Dark chocolate
• Spicy foods
• Wine

Although these foods have been studied and shown to help boost overall feelings of happiness, simply eating your favorite food can also do the trick.

The endorphin rush is a natural high that everyone can benefit from – it’s great for the body, the mind, and overall levels of health.

Featured image by Anthony Fomin on Unsplash

The holidays are typically the time of year where everyone loosens their restrictions around diet and exercise. After all, with all the get-togethers and fun seasonal treats, it’s hard not to overindulge.

Research finds that the average person gains anywhere from 1–2 pounds during the holidays, which is much less than most people suspect. The main reason for the discrepancy in how much weight people actually gain and how much they think they gain is how they feel. Temporary bloating following heavy meals and lots of snacks can be the culprit behind feeling 10 pounds heavier.

Since weight gain can vary from person to person, only you will know how much weight you’ve put on over the holidays. The good news is that two to three weeks of overindulgence doesn’t tend to lead to too much weight gain. It can, however, lead to difficulty getting back into the swing of your diet and fitness routine. So, how can you get back on track after all the holiday fun is over?

Here’s how to fast-track your fitness – and how to drop holiday weight along with it.

How can I lose holiday weight fast with exercise?

The holiday weight you gained may be a little or a lot, depending on how relaxed you chose to be about your diet. The good news is that no matter how much weight you gained, there are some simple tips and tricks that can help you drop holiday heaviness. Since losing weight generally comes down to a combination of a calorie deficit and adequate exercise, focusing on what you eat and how much you move can lead to a quick reduction in that weight gain.

To get started with exercise in the new year, it can be helpful to add a new activity that you enjoy into your routine. The addition of something you’ve never done before will stimulate the mind, hold your interest, and provide you with a fun way to exercise. Research has shown that people who partake in physical activities that they enjoy and that provide more benefit than just healthy weight were more likely to stick to a routine, as well as to report higher levels of physical activity overall.

Exercises such as running or jogging, dancing, hiking, bicycling, and water sports can all lead to a high calorie burn. It’s all about finding something you love and sticking with it.  

How can I lose holiday weight fast with diet?

When it comes to diet, it may be hard to make the switch between all those sugary and salty treats you consumed over the holidays for plates of vegetables and low-carb foods. But it’s not impossible. There will be a period of adjustment, because sugar addiction is a real thing and it can be tough to deal with. The good news is that it passes relatively quickly, especially if you are someone who stays away from sugars for the better part of the year.

Cutting down on your sugar or refined carbohydrate intake, you’re likely to experience less hunger, which will lead to fewer calories eaten throughout the day. Adding in protein sources, vegetables, and healthy fats such as olive oil will also keep you satiated for longer, leaving you without the snack cravings that often come with the territory of overindulging in refined carbs and sugars.

If you want to lose the weight fact, restrictions will need to be set in place. Once you’ve dropped those extra couple of pounds, you can begin to slowly reintroduce some extra foods in moderation. After all, moderation is vital in limiting the chances for binge-eating unhealthy foods.

Some supplements can also be of great assistance when trying to lose weight after the holidays. Vital RX’s Fat Loss Subscription Box contains a combination of peptide supplements, vitamins, and nutrients to help kickstart a healthy weight loss journey.

How can I get workout results fast?

It’s crucial to take small steps in the right direction when it comes to changing diet and upping your workout routine. Research has shown that doing too much too quickly can lead to injury, burnout, or a stress response within the body. To get results quickly, you’ll have to improve your nutrition first.

Then, you’ll want to focus on the right type of exercise. An hour-long walk is good for you; however, an high-intensity 20-minute workout may help speed up results. This is because these types of exercises lead to the body’s improved ability to metabolize foods, leading to higher calorie burn in less time.  

How long does it take to get fitness levels up?

Fitness level improvements will vary depending on your starting point. If you work out all year round and just skipped the holidays, you will suffer from loss of muscle mass starting about two weeks after your last workout. Easing back into things will make it easier to keep up with form and prevent injury.

The first week back at your regularly scheduled routine will be harder than you remember, but your fitness levels are likely to be completely restored within one to two weeks. For those who are just starting a new routine, it may take a lot longer. Beginners can expect around eight weeks of hard to work to get to a moderate level of fitness.  

Taking a few weeks off every year to enjoy life and let loose can be good for the mind, which in turn is good for the body. It’s important to remember that those few weeks of holiday indulgence aren’t causing too much damage, and getting back into your healthy lifestyle is easier than you think. Motivation is crucial following the off time, and dropping holiday weight can be done by following the above tips closely.

Featured image by Victor Freitas on Unsplash

Often when people think of fitness, they think of exercise. Many people don’t realize how much nutrition has to do with how well the body can handle physical activity and how stamina levels are affected by what someone eats or doesn’t eat.

The modern diet is often lacking in the proper amounts of essential vitamins and minerals the body needs to participate in and maintain optimal fitness levels. That is why many people turn to dietary supplements for exercise and athletic performance. Taking supplements to help boost your fitness levels can be a helping hand on the road to a better level of athleticism, but it’s important to know which supplements are best for you. Below we’ll take a look at 10 particular supplements that will improve your fitness levels.

Should you take workout supplements?

As previously mentioned, supplementation is designed to do just that: supplement. It is not a replacement for healthy eating, nor should it be treated as such. However, as people age and the body begins to slow production of certain nutrients or lose the ability to process and store others, supplementing certain vitamins and minerals is entirely necessary, regardless of diet.

The same can be said for those wanting to up their fitness performance. It is also worth noting that you will not reach optimal levels of muscle gain if your diet is not where it should be, so supplementation should follow diet if you want to live up to your full fitness potential. For example, if you’re working out to gain muscle but your body is breaking down more protein than you consume, you aren’t likely to see much difference.

What supplements should I take if I just started working out?

Starting a new workout routine can be difficult, even if diet is up to par. The body has to get used to moving more than it used to and it can be tough to get into a good physical routine that is both challenging and feasible in terms of your current state of health.

Two of the most commonly used supplements by fitness enthusiasts are branched chain amino acids and protein. As mentioned, taking protein is a great start because your body needs it to build muscle, and studies have shown it to be effective in long-term muscle building.

You’ll also want to invest in some branched chain amino acids, as muscle also needs a good level of BCAAs to induce protein synthesis. In the event that you have a hard time getting going, you can also take something for a pre-workout jolt, such as caffeine or a pre-workout blend that contains both caffeine and carbohydrates.

Dietary supplements for exercise and athletic performance

There is a myriad of different health supplements that can help encourage overall fitness levels aside by encouraging the growth of lean muscle mass.

1. Vitamin D3

Some research has found that being deficient in vitamin D can hinder athletic performance greatly, and that those with adequate levels were able to improve performance during fitness testing in comparison to those without adequate levels.

2. Vitamin B12

Vitamin B12 is needed in the creation of red blood cells, which help to transport oxygen where it needs to go. Without adequate levels of oxygen in the body, physical fitness will suffer greatly. 

3. DHEA

Bone health is important when it comes to fitness, because healthier bones lead to increased ability to participate in different workout routines. DHEA was found to boost bone health, making it easier to work out effectively.

4. Synapsin

Research has found that regular exercise can increase synapsin levels within the body, thus leading to elevated levels of protein.

5. G.A.C.

Otherwise known as glutamine, arginine, and carnitine, this group of amino acids gives the body energy by converting glycogen. This can aid fitness levels due to helping the body return to a healthy body weight, increasing stamina, and improving circulation. It has also been shown to prevent muscle loss.

6. MK-677

This active nonpeptide has been shown to encourage fat-free mass in weight loss efforts, thus leading to greater physical fitness overall.

Best supplements for endurance athletes

To take endurance and stamina up a level, some supplements stand out more than others. The following are thought to improve athletic performance when taken regularly.

7. Fish oil

Omega-3 fatty acids have been shown to help increase overall endurance levels by improving neuromotor functions. The ingredient that is thought to be the biggest driver is docosahexaenoic acid (DHA). One study on female soccer players found that it could have a positive impact on reaction time as well as precision and efficiency.

8. Creatine

Creatine is one of the most popular supplements for physical fitness because of the effects it has on building muscle and overall levels of strength. It is naturally occurring in the body and gives cells energy to keep moving.

Many studies have found that the use of creatine supplements during an exercise regimen can significantly increase the body’s ability to gain muscle, increase levels of strength and fat-free mass, and improve physical performance.

9. Beta alanine

Typically used during high-intensity workouts, this particular supplement has been shown to delay muscle fatigue and improve stamina. When it comes to endurance exercises, beta-alanine can help you go the extra mile.

10. Sodium phosphate

Sodium phosphate is more commonly used a food preservative; however, studies have shown that the supplement can lead to an increase in red blood cells’ ability to transfer oxygen throughout the body, thus reducing tiredness levels and increasing stamina.

Taking supplements that will improve your fitness levels could be the boost you need to stay on track with your physical goals. Vital RX’s Fitness Subscription Box contains many of the aforementioned ingredients to help you boost your overall levels of physical fitness and get on the road to a healthier you.

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Being physically unfit can lead to a myriad of different health problems. Cardiovascular and respiratory health is highly dependent on physical fitness to be at its best. The strength and amount of muscle you have on your body will also determine how well you’re able to move, and function.

When fitness isn’t up to par, all of your systems can suffer – and when that happens, the body gets sick. It’s inevitable, because each system relies heavily on the other and they all require movement to function properly.

As many as 80% of Americans are lacking when it comes to getting adequate exercise. Due to modern-day sedentary lifestyles, moving enough can be a real challenge for most people, whether due to time constraints or physical inability due to chronic disease. For those who want to step up their fitness game, supplementation may be required to help get moving and back to optimal health.

What supplements should I take for fitness?

Whether you are the type who enjoys minimal physical activity or someone who works out an hour a day, supplementation can be a great help on the road to true physical fitness. Not all supplements are created equal, though, and some can be of much greater benefit for those who want to move more in their daily lives.

For building muscle, many people opt for protein supplements because protein has been shown to help increase muscle mass. Other supplements people choose to take while taking on a fitness routine include:

Creatine

Popular among athletes and sports scientists, creatine is used as a pre-workout supplement to help increase performance, muscle mass, and overall strength.

Beta-alanine

Beta-alanine is an amino acid taken by people who work out regularly to help fight off dreaded muscle tiredness, although its efficacy in improving exercise ability over long periods of time may be lesser than the typical boost it gives during short bursts of exercise.

Citrulline

Another amino acid that’s popular among fitness enthusiasts is citrulline. It’s naturally produced in the body but is taken as a supplement to increase levels for better exercise performance due to increased oxygen flow.

Branched-chain amino acids (BCAAs)

BCAAs include three very important molecules that help in overall exercise performance by reducing mental fatigue and speeding up recovery time.  

Nitrate

Nitrate is generally found in vegetables, but it is also produced naturally in the body in small amounts. Some research has suggests that it can help with fitness due to its ability to increase blood flow.

Magnesium

This essential nutrient can help with blood pressure, recovery, and muscle soreness.

How do peptides help muscle growth?

Research on the use of peptides in older adults, specifically collagen peptides, has shown that they can have a direct effect on how much muscle mass a person has overall, as well as their level of strength. The aforementioned creatine is another peptide that can help boost muscle growth in those with regular fitness routines. Since peptides are a sort of mini-protein, they can have positive effects on muscle-building while also being easier for the body to absorb.

Other health benefits of peptides

Peptides aren’t just good for fitness. Research has shown that they hold a plethora of health benefits when taken properly and for the right reasons. Health conditions that can benefit from the use of peptide supplementation include:

• High blood pressure
• Inflammation
• Blood clotting
• Immune function
• Obesity
• Oxidative stress
• Wound healing
• Bone loss

Although this list is not exhaustive, it does highlight the many different uses for peptides. New research is ongoing in the realm of peptides for different health conditions, and it’s likely that will continue as they increase in popularity among health aficionados.

What is the best fitness box subscription?

There are many new subscription boxes to choose from if you’re looking to supplement your fitness routine. The Vital RX Fitness Subscription Box manages to stand out from the crowd with its carefully curated selection of essential vitamins, nutrients, and peptides that aim to improve fitness levels.

So, what are the key ingredients in the Vital RX Fitness Subscription Box? All of them have proven abilities to aid in the increase of overall fitness levels. Let’s take a closer look.

MK-677

MK-677 is an active nonpeptide that can increase the body’s secretion of the human growth hormone (HGH). When this happens, it can help to increase fat-free mass, which will then lead to a better ability to participate in fitness-related activities.

Glutamine/Arginine/Carnitine        

Otherwise known as G.A.C, glutamine, arginine, and carnitine are amino acids that work together as a group to help convert glycogen into energy. This helps to decrease fat stores within the body and burn more calories during a workout. It can aid in weight loss, but has also been shown to increase stamina, improve circulation, and prevent muscle loss.

Synapsin

Synapsins are proteins that belong to the same family and are involved in neurotransmitter release. They assist in maintaining levels of NAD within the body so that the regulation of cell metabolism is balanced. Research has found that synapsin levels can increase with regular exercise, and having elevated levels of the proteins from more exercise can help boost brain function.

Vitamin B12

This essential vitamin is needed for a plethora of different functions, including red blood cell formation and cell metabolism as well as DNA production and nerve function. Vitamin B12 also plays a vital role in energy levels.

DHEA

DHEA is considered the source of sex hormones and has been referred to as the “youth hormone”. Research has shown that it can help boost bone health, leading to lessened risk for osteoarthritis, as well as enhancing memory.

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The human body is a symbiotic system. All its functions rely heavily on one another to run properly, and when one part breaks, the others are bound to suffer the consequences. For example, at first glance, one might not think that the brain and the gut have much in common. But research has shown that it’s quite the opposite, and that the bacteria in our gut has a direct effect on our mental wellbeing.

The mind-gut connection isn’t the only known integration when it comes to the health of the human body. The cardiovascular system works in conjunction with the lymphatic system and urinary tract to keep balance over the body’s levels of water, and the respiratory, muscular, and cardiovascular systems all play a role when it comes to regulating temperature. This commingling of organs and systems is what keeps you healthy.

The same can be said for fitness levels and the diet you consume. They may appear only tangentially related, but they can in fact have a huge impact on one another.

What’s the connection between fitness and food?

Fitness is sometimes considered to be synonymous with overall healthy body weight. This is due to the assumption that an obese person is less likely to be physically fit, and that they aren’t generally eating foods that fuel their body well enough (or they’re eating far too much of them). However, there’s more to the story when it comes to weight and fitness levels – and when considering physical fitness, so many more factors need to be taken into consideration.

Research out of the University of Texas at Austin found that there was a direct link between exercising regularly and healthier eating habits. When participants were more active, they made better food choices. The study came to the conclusion that moderate exercise could reduce cravings for high-fat foods by encouraging changes in dopamine levels in the brain.

What systems are most affected by exercise?

It’s been long known that the efficiency of the cardiovascular system is directly related to how much cardio exercise one gets (it’s right there in the name, after all!). Research has suggested that people who exercise more regularly are less likely to develop heart disease in the future because of stronger hearts, lowered cholesterol, and better circulation.

The respiratory system also benefits greatly from exercise. When you work out, your lungs bring much-needed oxygen into the body while releasing carbon dioxide. The two systems – the lungs and the heart – work together to bring in oxygen, release carbon dioxide, and then send oxygen to the muscles being used. This extra boost of oxygen to your muscles is what gives them the energy to keep moving.

The immune system also benefits from regular exercise. It does this by encouraging the proper processes of disease-fighting cells, as well as slowing down negative changes caused by ageing that could lead to a weakened immune function. It has also been proven that participating in physical activity can boost mental health by increasing blood flow to the brain and encouraging communication between several areas involved in mood regulation.

How can you improve your eating habits to improve your fitness levels?

Nutrition is said to be the most important part of fitness for one specific reason: weight loss. It’s no secret that eating well and losing weight go hand in hand. But being at an ideal weight isn’t the only reason to eat well when it comes to being physically fit.

Proper nutrition plays a huge role in optimal levels of health. Foods that are rich in vitamins and minerals give the body and its processes the energy needed to perform mentally and physically. Having these essential systems running smoothly will allow the body to perform better, thus enhancing your overall level of fitness.

Eating a wholefood diet with adequate levels of protein, carbohydrates, fats, and vitamins and minerals will also encourage apt performance when it comes to digestion, oxidation, and energy levels. This will allow you to put more energy into your exercise.

What should I eat if I work out every day?

There are many health claims that contradict one another when it comes to what to eat before or after working out to optimize fitness levels. Some people will swear by the keto diet, which is high-fat and low-carb, while others subscribe to plant-based diets, eliminating animal products. While there may be some truth to the benefits of both diets, it’s not that cut and dry.

There are, however, many things that a person should be eating if they want to build, maintain, or improve upon their level of fitness. For example, peptides are a type of hormone that get released during exercise to encourage proper levels of muscle energy and higher endurance. Taking a peptide supplement has been shown to increase stamina and lead to a more effective workout.

Other examples of vitamins and minerals that could help if taken every day are:

• Iron. Having sustained amounts of iron helps to increase oxygen circulation and keep the heart rate at healthy levels.
• Protein. This is responsible for the building and repairing of muscles.
• Antioxidants (Vitamin C, E). Vigorous exercise can often lead to oxidative stress. When this happens, the body is thrown off balance. Ensuring your body is getting enough antioxidants will help limit this lesser-known side effect of intense exercise.

What is the best food for fitness?

There is no one best food for fitness, but there are plenty of foods that should be eaten to have a well-rounded diet and a system that functions well enough to become more physically fit.

These foods include:

• Wholegrains
• Bananas
• Chicken or lean fish or turkey
• Olive oil
• Beans (black, kidney, pinto, white, red)
• Berries (blueberries, raspberries, blackberries)
• Hummus
• Greek yogurt
• Carrots
• Celery
• Cucumber
• Nuts (peanuts, almonds, cashews)
• Green tea
• Eggs
• Sweet potatoes
• Spinach
• Broccoli

This list is not exhaustive; however, it can help you begin your journey to fitness through diet.

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