Friday, 22 February 2019

Aerobic exercise is an integral part of a healthy lifestyle.  If you are looking to include activity in your life to improve your health, lose weight and prevent disease, you should seek an exercise program that is enjoyable and fun for you.  The key to exercise and its positive benefits is consistency.  You should seek an exercise that you could do every day for the most significant benefits to your health. 

Many people find that including a variety of aerobic exercise in their daily routine is also a great way to stay motivated and interested.  For many people finding one type of training that they enjoy is enough to keep them going day after day, but others may become bored and need something new to spice things up a little bit.  Finding a good selection of exercise types will help overcome this problem.  

Anaerobic exercise must increase your heart rate for at least twenty minutes to be considered beneficial.  Brisk walking can be included as long as it increases your heart rate and you are able to sustain it for twenty minutes or longer.  Running is a sure fire way to get your heart rate up to aerobic levels, but it can be difficult for some to do if they have not exercised for a while.  Starting off with a brisk walk is an excellent way to gradually build into a plan that includes running or jogging.  Many people decide to stick with walking because it is less stressful on the joints.

Bicycling is an excellent aerobic exercise that is very enjoyable for many people. You should be sure that you are following a difficult enough route to be sure that you reach the correct heart rate during this type of exercise. Coasting on your bike will not increase your heart rate and could cause it to decline while you are working out

A stationary bike or a treadmill is one way that you can keep track of your heart rate while you are exercising.  Many of these home aerobic exercise machines will monitor your heart rate, calories burned and miles completed during the workout.  For those who are looking for improvement in their workout, these machines are a great way to see your improvement over time. 

The key to gaining all of the health benefits that you can achieve with exercise is consistency.  Health conditions that respond well to the introduction of training include heart disease, diabetes, obesity and many more.  Your body will look better and more importantly, you will feel better. 

Exercise, particularly aerobic exercise, is a great way to increase your energy levels during the day.  If you find that you get tired halfway through your workday, take a walk at lunch or start off your day with a brisk walk to get your day off to a great start. Eating a healthy diet along with exercise is the one true fountain of youth.  It can help you look and feel younger for a more extended period and it is never too late to get started on your exercise routine. 

Friday, 15 February 2019

Photo by Charles 🇵🇭 on Unsplash

The 12-day grapefruit diet is not a new concept. The original plan was developed in the 1930s. This fruit appears to be a dieter's dream. It has no fat, is high in fibre and low in calories. It also carries benefits for your skin as it is high in vitamin C.  

So how does this diet work? It's very simple. You eat half a grapefruit before every meal. The enzyme it contains reduces your appetite, so you consume fewer calories. It also speeds up the fat burning process helping you to shed pounds. Everyone knows that if you use more energy than you take in from the food you eat, you will lose weight. Some studies suggest that you could lose up to ten pounds in less than two weeks by merely introducing this change. Personally, I believe you would have a better chance of success if you also cut your portion sizes, ate four or five smaller meals rather than three large ones. And took more exercise. 

It is entirely pointless thinking that one simple change in your lifestyle is going to result in a big weight loss.  You need to review all areas of your life.  Do you eat food because you are bored?  Upset? Do you get enough exercise?  Most Americans are not active enough. You don't suddenly need to become a gym fanatic but a little extra activity every day will help.  I am sure you can think of a million ways to add some movement to your sedentary lifestyle.   You could take the stairs instead of the lift; get off the metro one stop early, walk to the store, etc.

In the same way, you can make progress by implementing simple changes at mealtimes. Instead of frying your food which only adds extra calories, try grilling, baking or steaming. Learn how to cook rather than relying on prepackaged meals that add dollars to your bills as well as pounds to your waistline. Use herbs and spices to flavour your meals rather than salt to help prevent fluid retention.

Eat more fruit and vegetables. They are high in fibre, low in calories and very filling. Your skin will glow from all the extra vitamins and minerals you are consuming. Don't eat carbohydrates after 5pm in the evening as your body will not have sufficient time to use up all the energy they release. The body converts excess energy into fat. 

Eat protein but chose the leaner cuts of meat and forget about sausages and other processed foods for now. Don't exclude all treats but go for quality rather than quantity. Stop eating when you are full and not when your plate is empty.   

Don't mistake being thirsty for feeling hungry. And stop ingesting hidden calories via flavored waters, fizzy pop and perhaps the biggest culprit of all, alcohol.

You can shrink your waistline by using the 12-day grapefruit diet, but only if you combine it with a healthy eating and exercise program.

Friday, 8 February 2019

The formula for losing weight is simple: eat less and exercise more. But, it's not really all that simple, is it? 

Long-term weight loss isn't impossible, but you do have to be committed. Having a weight loss plan for your success is a good start. Here are ten items that should go into your weight loss plan. 

1. Eat breakfast. This keeps you from getting too hungry later and then losing control over what you choose to eat later in the day. 

2. Stock your refrigerator and pantry with healthy foods and snacks and limit high-fat, high-salt snacks such as potato chips and cookies. 

3. Fill up on Fiber. Eat foods like fruits, vegetables and whole grains. The fibers in these foods will fill you up leaving less room for unhealthy choices. 

4. Don't fall into bad habits on weekends. Many people will follow a strict diet on weekends only to fall back into eating more (unhealthy) on the weekends as a reward for "being good" all week. Unfortunately, this can cause you to regain the weight you may have lost during the week. 

5. Watch portion sizes. Your perception of what a serving size should be and a "true" serving size can differ dramatically. Measure your portions accurately, especially when you first start your healthy eating regime. 

6. Set lifestyle goals - not weight loss goals. Commitment to eating healthy foods does lead to healthy weight loss -- gradually. Looking at your weight daily can cause discouragement and will make many people give up and go back to unhealthy food choices. 

7. Take healthy snacks with you when you take road trips. Grab healthy granola bars, bananas, apples and other fruit to prevent the temptation of stopping for a candy bar or milk shake. 

8. Don't deny yourself the foods you love. If you absolutely love chocolate, go ahead and have a small piece - half of a candy bar instead of a whole one! And avoid eating your "splurges" every day. Save them for when you really need them! 

9. Start moving. Exercise is the key to long term weight loss. You've heard the saying, "Move it or lose it." Too true! 

10. Keep a journal. Writing down what you eat, when and how much you exercise and your moods will keep you on track and motivated to continue the course. 

Weight loss is achieved by both diet and exercise. It is also achieved by persistence. If you "fall off the wagon" one day, pick yourself up and continue your healthy lifestyle the next. Don't give up

Monday, 4 February 2019

We love protein, but we’re a little sick of chugging down a shake EVERY DAMN DAY. 

After receiving a special delivery of our fave plant-based protein from our friends at Myprotein, we decided to mix things up and put it to the test in the Fitcover-kitchen.

There are 101 ways to incorporate your favourite protein into tasty treats, and we’re here to share three with you today.

Fluffy Vegan Pancakes 

Sometimes a shake just doesn’t cut it for breakfast, and you’re desperately craving something of a little more. Something of serious substance – like pancakes!!
Photo by Alison Marras on Unsplash

Try this simple recipe: 

•    1 cup all-purpose flour
•    1/4 cup of your favourite plant-based protein
•    1 tbsp baking powder
•    1/2 tsp sea salt
•    2 tbsp of natural sweetener (stevia, date syrup, agave)
•    1 cup water + more as needed!


1.    Mix all the dry ingredients together
2.    Add your sweetener, followed by the water. Mix until your batter is combined. Don’t worry if it’s not perfectly smooth, just add small amounts of water until the mixture is thick but well-combined.
3.    Heat a non-stick pan OR add a knob of coconut oil to grease the pan
4.    Cook your pancakes over medium heat until small bubbles appear, then flip them over!
Serve with a spoonful of your favourite nut butter and a sprinkling of fresh fruit, and you’ve got yourself a delicious, protein-packed-pancake!

Marvellous Mousse 

There’s nothing more decadent than a beautifully fluffy chocolate mousse and so we’ve got the perfect one for you.

Eat it for breakfast, lunch or dessert, this baddie is so healthy it really doesn’t matter!
Photo by Brooke Lark on Unsplash

Try this simple recipe: 

•    ½ Cup of non-dairy yogurt
•    ¼ Cup of your preferred non-dairy milk
•    1 Tbsp of chocolate protein powder
•    1 Tbsp of raw cacao (to make even more chocolatey)
•    1 Tsp of psyllium husks
•    A Tincy-tiny bit of natural sweetener (stevia, date syrup, agave)


1.    Mix all of the ingredients together and spoon into a glass
2.    Put it in the fridge for at least 3 hours (be patient!)
3.    Take your marvellous mousse out of the fridge and enjoy!

Easy-Peasy Protein Cookies

If you’re looking for a high-powered protein snack to get you through the day, don’t look past these easy-peasy protein cookies.

Photo by Nathan Dumlao on Unsplash

Try this simple recipe:

•    2 Overripe bananas
•    1 Scoop of chocolate protein powder
•    1 Cup rolled oats
•    Add-ins of your choice (Peanut butter, dried fruit or nuts, chocolate chips etc.)


1.    Preheat the oven to 175 and line a tray with baking powder
2.    Mash your bananas before mixing in your protein, oats and any add-ins
3.    Spoon the mixture onto the tray (should make around 8 cookies) and flatten into disc shapes
4.    Bake for 12-15 minutes, or until they are just cooked through in the middle
5.    Leave to cool and try your best not to all at once!

Ok, that completes our three, super easy, protein-packed recipes.

If we’ve inspired your inner-MasterChef and you’re in desperate need of some fresh plant-based protein, check out our friends at Myprotein.

They have a wide range of vegan, plant-based performance products, proteins and healthy snacks – check it out!

Friday, 1 February 2019

You may think that losing weight is impossible, but really it isn't. However, if you are thinking that it happens right away without absolutely any effort on your part; that is where you are wrong. If you are serious about losing weight and you are willing to stick to a healthy eating plan/diet, as well as changing your mindset, you will find that you will be able to lose your extra pounds quickly

Both weight loss and diet plans are things that come and go in your life. They may even be your fad of the week and you begin to go after the concept without fully understanding how it can work for you. There are some diet programs that have been around for a while that really do work. 

But if you begin to rely on just one special diet program you may fail because it is not appropriate for your personal genetic makeup. There could also be adverse side effects that may occur over a certain amount of time, which could result in some serious health problems. 

You will also soon find that weight loss is more of a lifestyle than it is a type of physical activity. There are a variety of different reasons why people fail at weight loss programs in general. The majority of these people failed due to not being properly motivated to lose their weight. There are a few tips though that you can do to help you avoid the failures of dieting. 

1. Effort

* You will need to be ready to put forth some effort on your part. You need to be able to visualize your overall weight loss goal and push yourself towards the goal line

2. Focused

* You will also need to be sure that you are staying focused on your overall weight loss goal. If you are willing to stick to a strict exercise routine as well as a dietary plan you will be well on your way. It may be discouraging because it may take some time to see results but it is important that you continue to stay focused. You should share your goal with your friends and families who can lend you support if you are down and help you get back on track. 

3. Exercise

* You need to realize that losing weight can be fun and not associate it with work or a chore. If you are trying to lose calories do your exercise in ways that you would normally have fun. Play ball with your kids, play tennis, go jogging, take your kids to the mall and walk around. These are all still great forms of exercise and they will help you burn the calories.

If you are looking at losing weight quickly, there will be a lot of effort involved. If you are not willing to put in the effort, that it will take to lose weight, you will fail.

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