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Stay Active And Fit By Walking Daily

If you can walk more than 10,000 steps a day, that is a great exercise for the body. This will greatly benefit your health by burning more calories. If you can walk more than 10,000 steps each day, that is 5 miles or more of walking and running distance covered. This is also approximately equal to spending half an hour on the treadmill. The result is that you will burn at least 500 calories.

You are likely no to reach 10,000 steps by walking every day but experts say this is a great number to achieve. You need to put in a lot of effort in order to reach this number of steps or more. It is not impossible to achieve on a daily basis. All you need to do is change your lifestyle to become more active. You can try walking to work or in the park.

Today, we have a number of apps and gadgets which can help you to track your steps. This is a great way to monitor your fitness level. Wearable technology such as Fitbit can monitor your steps and activity by understanding your forward, upward and downward motion. Whether you are walking in your house, going up the stairs, or walking to a bus stop, this device will accurately count the number of steps, distance covered and calories burned. If you can increase the number of steps every day, you will stay healthier and live a longer life.  You will reduce the risk of heart disease and diabetes. There are so many benefits to walking every day.

Organic Supplements

Improve your daily nutritional intake with organic supplements. A healthier choice than synthetic supplements.

organic nutritional supplements

Organic supplements are readily available in most of the local supermarkets like Aldi and Holland and Barret. Below are some of the recommended supplements.

Cacao powder: Source of magnesium and Potassium for supporting energy and immunity.

Maca powder: High in fibre and protein, suitable for vegetarians,

Linseed supplements:  Help with your daily intake of fibre and omega 3

Spirulina: High in riboflavin and Thiamin, rich in protein, fibre and iron, suitable for vegetarians

Chia seeds: High in Fibre, Omega 3 fatty acids

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Find Friends To Workout With

Friends can provide you with motivation when you find it hard to go to the gym. There are some days when you feel like you don’t want to go to the gym. Some other days you feel like you have to quit. A friend will help encourage you to go to the gym.

You will have fun when you exercise with a friend and will not get bored. You will learn from each other and improve your health while having a laugh and catching up. When you exercise with a friend, time will seem to go quickly so you won’t worry about spending so much time in the gym. When you exercise with other gym members you have never met before, it helps to create new friends. Joining a yoga or exercise class is a good way to find a workout buddy.

If you exercise with a friend, you will stay committed to your workout goals or weight loss plans. An example is booking a class with a friend. You will have the motivation to attend this class because you don’t want to let your gym buddy down. Sometimes when you feel like canceling the class, your friend will talk to you and support you. This will give you encouragement and lift your gym spirit.

If you exercise with a friend, you will achieve your goals. For example, if your gym buddy is losing weight, you will be motivated to learn from them so that you lose weight too.

Working out with a friend encourage you to work harder. If you are not on the same fitness level as your friend, you will be motivated to intensify your workout and learn from them. You will create a competition between yourselves and you will not give up when you see your friend sweating it out.

It is cheaper to exercise with a friend. You can save money on the gym membership, personal training, and travel cost by sharing all these bills.

Your new gym buddy could have exercise skills and techniques which you can learn. This could help you achieve your goals faster. It is always good to have a workout partner. You will watch over each other all the time during the workout. Everybody needs someone to encourage them or give them a hand. Go out there and find your fitness partner.


Never Skip Breakfast

They say, breakfast is the most important meal of the day, indeed there are so many benefits of not skipping this meal. Much as it is important to have breakfast, you should eat your breakfast at the right time. Have your breakfast within an hour or two of waking up. Breakfast is important in maintaining a healthy body and its weight. When you fall asleep, the body becomes inactive and lowers its rate of metabolism. When you wake up, the body’s metabolism will increase therefore if you don’t eat your breakfast as soon as possible, your body will feel starved. If you eat your breakfast within the shortest time from waking up, your metabolism will increase rapidly and you will burn fat. For this reason, breakfast is an important meal for weight loss. Try to wake up early so that you can prepare your breakfast in the shortest time possible. Most people are able to make and have a healthy breakfast in under 15 minutes. There are many types of healthy breakfast you can have. This will depend on your idea of a healthy breakfast. If you want to lose weight quickly, I recommend porridge for breakfast. Any type of porridge will do. The most common type of porridge is oats. If you carry out more research, you will find out about other types of porridge you can have such as soya. You can eat your porridge with your favorite fruit such as berries. Stay healthy and don’t skip breakfast.

The Rise of Diet Trends

Are the striking weight loss claims by these trends true?

Diets trends have increased in popularity and many have endorsements from celebrities. All these diet trends have one on two things in common. They make working claims that haven't been backed by clear and true scientific evidence. They are commercially motivated. These trends restrict your diet intake, most are expensive and will require you to cut certain essential food types from your diet.

These diet trends could help you achieve those much needed short term results, such as weight loss but once you stop following these diet trends, because you cannot sustain for long, you quickly gain weight or other side effects. Some people today avoid certain food ingredients as part of a healthy lifestyle while others avoid certain foods due to allergy and intolerance.

Some of the most popular diets, Pros, and cons of following them.

The Akins diet

This diet trend involves removing or limiting carbs in your diet. They claim that the body will burn down the fat to produce energy instead of carbohydrates.

With this diet trend, you can achieve weight loss so quickly and feel satisfied because of high protein intake.

This diet is not suitable for the long term.

You may feel sick and constipated because of eliminating or limiting carbs and fiber from your diet

You will end up consuming more fat saturated in the protein foods.

Intermittent Fasting

This diet is followed on a weekly basis where you have five days of normal eating and two days of eating calorie restricted food.

You are most likely to feel dizzy when you skip out some meals. This can be irritating to your body.

It will result in reduced energy intake during the five days as the body tries to make amends for the other two days.

This concept of intermittent fasting is not scientifically studied.

The Caveman Diet

This diet is based on eating foods like ones ancestors would eat, the ones with low carbs and high protein.

 It encourages the eating of more vegetables, fruits, seeds, and nuts.

 It excludes processed foods and those containing sugar which is refined.

Your body will feel satisfied most of the time because of eating high protein.

Some essential food group will be excluded for instance dairy products, cereal, and grains.

This diet trend has no scientific truth and is difficult to follow.

The Alkaline diet

The aim of this diet is to cut out the consumption of the so-called food which produces acid.

This diet can help you reduce or cut the consumption of unhealthy processed food and alcohol.

It encourages you to eat more healthy food such as fruits, veggies, and leguminous foods.

It is suitable for vegetarians because you avoid foods such as meat, dairy products, and eggs.

An alkaline diet is so restrictive and the hardest to follow. It will require you to stop the consumption of certain foods. Scientifically it is not recommended to cut out an entire food group from your diet.

The Detox Diet

This is the easiest diet to follow as most of the ingredients are already suggested. It is an expensive diet trend therefore difficult to sustain.

Most detox diets are based on claims of cleansing the body or losing weight so the scientific evidence is not true and health benefits are not clear.

Other Diet Trends

Besides the above diet trends, there is growing diet trends which encourage you to eat food which is free from certain ingredients. These include the likes of sugar-free, dairy free, and gluten-free diets. These diets could benefit those who are allergic or intolerant to certain ingredients. The scientific truth is there is no need to follow these so-called healthy diets as excluding part or an entire food group can result in a serious health problem.

The Balanced Diet

There is no diet out there that can be compared to a balanced diet. Always eat a healthy diet and avoid following these misleading diets. You can lose weight by eating well and exercising on a regular basis. Some of these diets could lead to extreme weight loss which will result in a negative effect on your health. Losing more than a kilogram a week will put your health at risk.


What is Fibre?

Why do you need fibre?

Where do you get fibre?

Your digestive system needs to be kept healthy at all times. Fibre is found in food obtained from plants. It is essential for keeping a healthy digestive system.

Fibre is grouped into two main types called soluble fibre and insoluble fibre.

Soluble fibre can be dissolved in liquid and digestive system. It aids the prevention of constipation and helps to regulate cholesterol.

Food which contain soluble fibre include fruits such as apples and bananas and vegetables or leguminous foods like peas and carrots.

The digestive system cannot break down insoluble fibre therefore its main role is to help the movement of food down the digestive system faster by providing that bulk.

Insoluble fibre will help your body to maintain a healthy bowel while facilitating the movement of food in the gut. This type of fibre can be found in most cereals, plant seeds, nuts and brown rice.

 You are advised to have a healthy balanced diet in order to get enough fibre.  Study shows that you should aim to eat at least 30g of fibre every day in order to lower the risk coronary heart disease, diabetes and bowel cancer.

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Why You Should Drink Sports Water

I recently published an article about the essential B vitamins you need in your body. Vitamins are vital for our body’s normal functions, the body cannot make B vitamins or other vitamins in general. For this reason, daily B vitamin intake is important. There are many foods which contain B vitamins. You can read about these foods from my recent post. Today, most of us live a busy life and therefore will not get the time to eat or make a good balanced diet, or you are just too lazy to do it. You will eat unhealthy foods and become deficient from B vitamins and other vitamins in general.

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What are B Vitamins And Where To Find Them


What are B Vitamins?

You have probably heard of these from your nutritionist, at the gym or fitness magazine. B vitamins play an important role in a number of metabolic processes taking place in our bodies- including the release of energy from the food we eat and maintaining the proper functioning of our body’s immune system.

The body cannot create B vitamins itself, therefore, we have to get them through diet. Like any other vitamins, we only require small quantities of B vitamins. You can get these by eating a healthy balanced diet which is varied. Deficiency from B vitamins can impact severely on your health.

Go Over To The home page to read more about this post.

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Hydrate Your Body

Hydration Before and after exercise

Water is vital for your life. Without water it could result into death. Lack of enough water could distort your body’s functioning making you feel unwell. You lose water whenever the body is getting rid of waste. This could be through breathing, sweating, urine or faeces. When you are exercising, all the above processes will speed up resulting into the need for more water. This is why it is essential to hydrate before and after exercise.

Importance of water in the body

According to Margot Rutigliano, water helps with transportation of food nutrients and oxygen to body parts such as muscles and carry away waste from them.

Chemical reactions in the body take place with the help of water for example digestion of food in the stomach.

Water helps to lubricate body parts for example the joints during exercise and eyes.

Water acts as a coolant therefore regulating body temperature.

Water also contains minerals such as magnesium which are essential for body functions.

How much water do you need?

The amount of water you need will be determined by a number of factors such as the weather conditions, level of physical activity and your body size. You need about 30 – 50 ml of water per 1 kg of your body’s weight.

You can get water into your body by eating healthy foods such as vegetables or drink it directly from a bottle.

How to know that you are hydrated?

The colour of urine and level of thirst will determine the amount of hydration in the body.

Colourless urine to pale gold means that you are hydrated. Brown coloured urine is an indicator of dehydration.

How to hydrate before and after workouts

Determine your body weight and drink accordingly.

Drink about 1 litre of water before intense exercise.

Drink another cup of water during exercise. You can carry this in a bottle and drink every 15 minutes. Add some electrolytes as needed.

Drink some water with a mix of protein and carbohydrates after exercise for recovery, about 30g of carbs and 15g of protein.

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