The Ultimate Home Gym Studio: Sweat With A Smile

Staying fit and healthy is a priority in everyday life. Not only does it matter for your self-esteem – who doesn’t want to like what they see in the mirror? – but it is also a basic health requirement. With gym memberships increasing regularly, it seems that gym is the way to go to stay on top of your health. However, recent surveys have found that almost 75% of gym goers are guilty of bad gym etiquette. Not bringing a towel, grunting loudly as your exercise, and showing off your muscles are only some of the regular complaints about the gym. In short, while it’s a practical place to get fit, it is also the most dreaded place for most people. So why not look at a way to get your own gym studio at home and without breaking the bank?

 

The Practical Gym Room

When you decide to exercise at home, you will need more than just motivation – although the motivation is essential to it. You’ll need a space that is dedicated to your workout. While most people try at first to accommodate a gym bike or a treadmill between the sofa and the TV, you need, to be honest from the start: If you want to exercise at home, you need to take it seriously and to start a home improvement project. The preferred solution to get your home gym is to use a steel building _ which is easy and quick to build, and extremely energy-efficient. The main reason why most homeowners turn to steel gym buildings is that it is the most practical use that they could make of their backyard. While this can sound a little lame, it is in truth a great way to make the most of your space for a good cause.

A home gym studio by the pool

Fitness Gear That Doesn’t Break The Bank

Building your own gym gives you one advantage: You can focus on your workout, and you don’t need to spend a lot on your fitness gear. Why not? Because making use of the space that a room gives you is a great way to exercise. For example, using only a kettlebell, you can burn up to 800 calories per hour. You can even find workouts that don’t need any equipment, but that you wouldn’t have been able to do easily in a crowded gym. If you are into tracking gear, you might want to try the health tracking functions of your phone before investing in specialist gear. When it comes to fitness, motivation matters more than having the latest gadget. And motivation is exactly what a clean and private gym studio gives you.

Fitness Weights Training Kettlebell

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Why It Works

You may wonder why working out at home should be better than at the gym. The reasoning is very human. Your home offers a place for exercises that fits into your daily program, and that helps you to concentrate. You don’t need to suffer from any of the usual lack of gym etiquette: There is nobody to flex his or her muscles in front of you and destroy your mojo; the equipment might be sweaty as you use it but it’s your own sweat. So, beat the 75% of bad gym goers and get your own studio!


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Avoid These Common Healthcare Mistakes

There are a few things in our lives that we have complete autonomy over, and our health is one of them. Of course, friends, family and other people we know can have an impact on our health and the way in which we manage it. But at the end of the day, how healthy we are boils down to how well we look after ourselves, and that is our responsibility alone. However, you may be surprised at the number of people who regularly take chances with their wellbeing, and as a result, end up with health issues that could have been very easily avoided. Sometimes, this can be nothing more than a minor inconvenience, as you may develop a cold or a stomach bug that clears up on its own within a matter of days. Other times, you could end up playing with fire, and be putting yourself at risk of something much more serious. Your health is precious, and you can’t really afford to take chances on it – so with that in mind, here are a few common healthcare mistakes you need to avoid at all costs.

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Not getting checked out

How many times have you felt a bit under the weather, or noticed something odd on your body, but told yourself that it’s ‘probably nothing’? This is something that happens to millions of people every single day, as a huge proportion of us are reluctant to visit the doctor’s surgery. Sometimes, this is due to a genuine phobias of doctors (which a reported 20% of the population suffers from), and other times it is because we worry we are wasting the doctor’s time. With a healthcare system already stretched pretty thin, it is little wonder that a lot of people share this view. But as any health professional would tell you, it is always better to get anything suspicious checked out initially – as leave it too long, and you could end up with a much bigger problem on your hands. If you notice anything on the unusual side, visit your doctor as soon as you can, if only for peace of mind. After all, it’s better to be safe than sorry.

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Avoiding medications

There is a lot of conflicting information in the public sphere about what medication we should be taking for what ailment. Unfortunately, prescriptions do not always come cheap, and as a result many people from lower-income families are missing out on drugs they may desperately need to manage their symptoms. No one deserves to miss out on medication because of their financial situation, so don’t resign yourself to ill health just because your first option didn’t work out. If you need some assistance, you can get help for prescriptions here, and there are plenty of services designed to help those of us who need access to cheaper healthcare. For what they are worth, you could also look into alternative and herbal medicines, although do bear in mind that many of these have not been officially tested by medical professionals – so use with caution.

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Failing to get a second opinion

Many of us abide by doctor protocol in such a strict manner that we are reluctant to get a second opinion, even when we are sure that there is something wrong with us. Of course, it is very rare that a doctor misdiagnoses a patient, as, after all, they are seasoned professionals. But upon occasion, it can happen. Doctors are only human like the rest of us, and the odd mistake can occasionally be made. Usually, it is not to do with anything serious, so it’s not a matter of life or death. But it can still cause you considerable distress, especially if you have been feeling unwell for quite a while. The key thing to remember here is to go with what your gut tells you. If you feel it in your bones that your doctor is wrong, or that he or she hasn’t taken you seriously, book another appointment and request that you see someone else. You have nothing to lose by doing so – after all, the second doctor can either confirm what you original one said, or they could expand on your previous suspicions. Never under value the importance of a good relationship with your doctor. Sometimes, you may need to divulge very personal information to them, so it is important to make sure that you do not feel embarrassed, judged or uncomfortable in their presence. If you’re not happy with your current healthcare professional, simply find someone else – every patient has different needs, and there is bound to be a doctor out there who is perfect for you.


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Not looking after your everyday health

For the most part, diseases and accidents are out of our control – most of them just happen by chance, or are part of our genetic makeup. You can, however, exert a certain amount of influence over your everyday health, and how easily you catch common illnesses like flu and stomach bugs. Often, these types of infections are bacterial or viral, which means they can be passed on from person to person. However, if you already have a weak immune system, you will find that you are much more susceptible to catching them in the first place, and they will probably have a worse effect on you too. Make an effort to remain health-conscious on a day to day basis, regarding both the food you eat and the amount of exercise you get. A body filled with the right nutrients is much better equipped to deal with an infection of sorts than a body fed on nothing but fast food will be. So, with that in mind, try and make an effort to eat a balanced diet with plenty of fruits, vegetables, and protein involved. Even these subtle lifestyle changes can have a huge impact on your long-term health, and you will see your energy levels rise as a result too.

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Construction Is A High Risk Industry: Make Sure You’re Keeping Your Employees Safe

It’s hardly surprising that the construction industry is one that is considered to be a relatively high risk. After all, you’re far more likely to suffer some form of injury on a construction site than you are working behind a desk in an office. Of course, that’s not to say that employers don’t have a responsibility to ensure the safety of all of their employees, no matter what environment they’re working in. However, employers working within high-risk industries like construction have a far greater responsibility to ensure that nothing happens to their employees, simply by virtue of the increased likelihood of injury or accident in the workplace. Of course, for many employers, it can be difficult to know exactly what to do to make sure that their employees are as safe as possible. With that in mind, here are a few things that every employer within the construction industry should be doing in order to guarantee the safety of their workers.

Providing training

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The safety of any workplace must always start with your employees. It’s important that the people working on your construction site are always conducting themselves in the safest, most responsible manner possible. Beyond just assume that they have at least some degree of common sense, the best way to ensure that this happens is to provide your staff with adequate training. This includes basic health and safety training, but it should also involve specific training for any dedicated pieces of equipment that they are going to be using. Not only that but you should make sure to offer refresher courses for staff at regular periods. New pieces of technology appear frequently, and it can be incredibly dangerous to assume that your staff as more information and training than they actually do.

Meeting standards

When it comes to construction and engineering environments, risks and dangers go far beyond just individual safety. You’re going to be in an environment where the level of risks extend beyond both your workers but also beyond the period where they’re actually working. Mistakes made months ago can have a potentially deadly impact on people working on the same site later on. Because of this, it’s important to use resources like http://www.asse.org/standards/ to make sure that your site and workers are always meeting the right standards. It might seem like red tape, but that red tape can potentially save a lot of lives.

Regular environmental inspections

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The safety of your workers should be something of an ongoing process. You should make sure that you’re taking care to conduct regular inspections to ensure the safety of the working environment. Not only that but you should have tools and equipment regularly inspected as well. Faulty equipment is a significant cause of many workplace accidents and the kinds of equipment that is used on a construction site mean that those kinds of accidents can have some truly dire consequences. Make sure that you’re not leaving it too long between these inspections. They might take up time you’d rather was spent on something else, but an accident is going to be a much bigger waste of time than an inspection ever would.

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Natural Ways To De-Stress

Stress means different things for different people, so it makes good sense that the way we manage our stress will be different for everyone. You probably know some excellent ways to relieve the symptoms of stress that everyday life gives us, but being able to manage it when you can’t get to the gym to exercise the stress away is important.

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There are so many conditions in life that need stress management. Depression, often referred to as ‘the black dog’, takes a lot to manage and in some it’s not manageable at all without medication. The problem with medication is that the side effects can often make you feel worse, even if the mood swings have improved. Recognising the signs you are feeling by doing your own research on websites such as http://www.bipolar-lives.com/am-i-bipolar.html can help you on your way to managing your stress and any condition that develops as a result. There are plenty of natural ways you can curb your stress levels, so check out our list and figure out what’s going to work for you:

Lavender has long been revered as a natural, calming solution to issues such as insomnia and anxiety. The soothing smell of lavender can lower your heart rate, which in turn lowers your blood pressure and helps you to relax. Keeping lavender in a vase beside your bed, or even in the form of oil drops on your pillow case can help soothe you into sleep.

When you feel stressed out, it’s easy to feel exhausted. Feeling tense and sad can take a lot of energy without you even realising. Going to the gym for a workout can be an excellent stress reliever. If you can’t get to the gym, a quick HIIT workout like this one or a run around the block can release pent up anxiety, adrenaline and make you feel more energetic. It sounds like a double negative, but give it a shot.

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Caffeine is known to keep us awake for longer than we need to, but did you know that too much caffeine can increase symptoms of anxiety? The shakes and jitters you get are a side effect of your morning coffee and if you are drinking far more than you need to a day, you’ll find you may feel a little paranoia. Cut out the caffeine in your drinks and go for decaf options if you still want the taste. Find natural ways to energize yourself instead of relying on caffeine. A banana, perhaps.

Sleep can be hard to come by if your stress gives you insomnia. A good night’s sleep, however, can make you feel refreshed in a way that nothing else can. Make a point of leaving screens out of the bedroom and going to bed at a reasonable hour for a full sleep.

Meditation and deep breathing can often feel like it’s going to be a waste of time, but until you understand how you can focus yourself and find your centre, you can feel all over the place. Practice these breathing techniques the next time your stress threatens to overwhelm you.

All of these tips can help you get through a stressful situation but always ask for help from your doctor if it starts to feel out of control.

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Office Health Hurts

You may be doing your dream job. Using cutting edge software to solve all kinds of projects and issues, or maybe you are creating things on CAD. Whatever you are doing, if you are in an office all day there are going to be adverse effects on your health and well-being. There are some ways to get around these, you need to remember that your health is supremely important. You should always put it first. Above work, play and everything in between. If you don’t maintain your health you can get ill, which would force you to take even more time off work. These tips can show you the issues that can arise, whilst also giving some solutions. You may have already thought about some of these, but they can help. It’s an important issue, so try not to ignore it.

 

Joint Issues

 

When sat in a chair all day you can sometimes get all kinds of joint issues. The shoulders can become quite painful, and it feels like one more push of the keyboard can be total agony. Back issues also arise, you need to resolve back issues as soon as possible because they can soon make your life take a nasty downturn. Check out yorback.com or more information on the issue. A key here is chair quality and desk height. You need to make sure the chair is of a good quality. Ask your employer for a new one and if they don’t, do not be afraid to take it further. You need to assert yourself and ensure your health comes first. Usually a company would rather help you out and give you a better chair than let you suffer and as a result your productivity wane. But you’ll never know until you ask.

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Weight Issues

 

Being sat in a chair all day means that it is harder to keep the weight off. You burn no calories in the normal moving around or walking that you would in another job, so you need to take precautions. You can either train more in the week during your own time, which can be quite hard, or you can take it upon yourself to get more exercise in the working day. Think about taking the stairs instead of the lift. Stairs burn calories. Perhaps cycle to work instead of drive. Little changes like this can make you far fitter and stop you piling on the pounds.

 

Eye Issues

 

Some say that looking at a screen all day doesn’t make a difference to your eyesight, and while this is in part true, it can still affect your long site. Looking at something right in front of you all day ensures that your long sightedness suffers. The way to get around this is to make sure you take a break and look around from time to time. Keep your eyes fresh. Close them for a minute or so then open them again. You need to be careful by making sure you use the right glasses. If you need a new prescription then get one. Not using the right glasses can make any vision issues even worse than they already are.

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Stay Safe While Enjoying The Great Outdoors

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When the weather warms up, it’s the perfect time to start enjoying the great outdoors again. Whether it’s hikes, dog walks or bike rides, if you have some gorgeous scenery nearby or don’t mind a drive to the country it’s a chance to get some light exercise and fresh air after being cooped up for most of the winter! However, there are a few safety precautions to bear in mind when you’re headed into the great outdoors. Here are some things to kit yourself out with before your next trip.

 

Bug Repellent

If you’re going to be walking around marshy or boggy areas, woods or in long grasses, then an insect repellent is a good idea. Midges, fire ants, ticks, and leeches can all bite and cause unwanted symptoms. Use common sense too, don’t walk through ants nests and generally keep an eye out for creepy crawlies when you’re out and about.

 

First Aid Kit

Hopefully, you’ll never need it-but if you do, you’ll be glad you brought it along. Some plasters in case you get a blister, antiseptic cream and wipes for bites and stings are useful for minor injuries. Some gauze and bandages to halt any bleeding and create a sling in case of any more serious injuries can be useful too. A small first aid kit containing a few essentials won’t weigh your backpack down too much.

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Sun Protection

Protecting yourself from the sun when you’re going to be outside all day is crucial. If there’s a bit of a breeze, you might not even realize you’re getting burned until it’s too late. Protect yourself with a sun lotion with a high SPF, being sure not to miss any areas such as your neck and the backs of your hands. Wearing light, long clothing items such as full-length sleeves and trousers is also useful (these are handy to stop bug bites too). Go with a breathable material like cotton, so you don’t feel too warm. A hat to protect your head and shade your face and some sunglasses to protect your eyes are also important.

 

Suitable Footwear

When you’re out in the great outdoors doing a lot of walking, you need the right footwear. Sturdy walking boots that comfortably support your feet and provide good grip on the different types of terrain. A good trick is to wear two pairs of socks in your walking boots, one thick and one thin. That way the layers rub together as you walk, rather than the boots rubbing against your feet.

 

Compass and Paper Map

Mobile phones have GPS and maps on them these days, but what if you go somewhere where there’s no signal? To prevent you from getting lost, these essentials will allow you to work out where you are and where you need to go. From a safety point of view, making sure you keep some charge in your mobile phone is useful too. If you wanted to get away from technology, just switch it off and keep it in your bag.


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Kick Asphalt: Teach Your Kids About The Dangers Of Driving

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Cars are not toys. They can be fun, enjoyable and smile-encouraging, but they are not toys. That is a lesson we all got taught, and a lesson we will all have to teach our children. However, that can be easier said than done.

 

Driving is the very skill all teenage children dream of acquiring and all parents hate thinking about, which is entirely normal. Your child is excited by the new prospects of freedom and independence and you are terrified by the dangers of the road, and rightly so. Luckily, your worries don’t have to be kept as worries, because there are things you can do to better prepare your teenager for the road and ways you can teach them to be that much safer.

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Be The Example You Should Be

Whether your kid wants to admit it or not, you are their biggest hero. You are their inspiration. As such, they naturally mimic almost everything you do, and driving is no different. That means safe driving starts with you. It is a responsibility you need to uphold. If there is something you wouldn’t want your child to do, then it is imperative you don’t do it yourself because bad habits die hard. That means driving well within the speed limits, checking your mirrors, wearing your seatbelt and keeping a safe distance. It also means no texting while at the wheel, no ignoring signs and no speeding.

 

Teach them About The Costs

Chances are you are going to pay most of the costs of the car whether you like it or not, but you should set a time limit on that generosity so that they spend their first year on the road conscious of money. This will give you a good chance to explain how costs can be kept down. As such,  show them how much their current insurance premium is on moneyexpert.com and then show them how much they could save after just one year of safe driving. Teach them about the diesel versus petrol, and about car tax, and how accelerating fast and braking hard can waste fuel. If they know these things will help them save their own pennies then they will listen for sure.

 

Help Them With An Emergency Kit

Cars may not be humans, but they were built and designed by them which means they are still prone to human error. Cars have problems. They break down, or get flat tires or just stop working. That is when an emergency kit comes in handy, and there is little worse than rooting around in the boot and finding absolutely nothing useful. The idea of your child being stranded isn’t pleasant, and that is why it is well worth packing an emergency kit in advance of any trip they go on. You can find an extensive list of must-haves at http://www.bankrate.com, but any and all emergency kits should include a spare tire, a jack, a torch, a first-aid kit, jump leads, de-icer and a tire iron from which to build on.

 

Let them Drive With You

There is no better way to learn than by doing. It is proven to be the most effective form of learning out there, which is why you should take every opportunity you can to share the driving responsibilities. Let your teenage kid take to the wheel, and take this chance to teach them a few things and let them improve their skills in a safe environment. It could be that they drive you to the supermarket to do your grocery shopping, or to school to pick up their younger sibling, or to their grandparent’s house. This will help you understand what their driving is like while also helping them to feel like they are contributing, and thus building their confidence to a safe standard.

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Be Honest With Them About The Dangers

Driving is dangerous; there are no two ways about it. It is one of the leading causes of death in the world. As such, it is crucial you have open and regular chats with them about the dangers of driving. This doesn’t just mean drink driving but distracted driving too, which can be lethal. Driving is not a right, it is a privilege and it comes with a lot of responsibility. At the end of the day, strangers drive toward each other at speeds of up and over 70 mph with only a white line dividing them. It is madness, and it demands respect, concentration, and understanding. That is why it is important you sit down with your child and carefully explain the consequences of bad driving habits, driving under the influence and taking your eyes – or mind – off the road. It can kill, and that message needs to be understood.

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