The First Steps to Opening Your Own Gym

Fitness is flourishing and with the rising amount of corporate health programs and health insurance policy incentives, opening a fitness center seems to be filled with a chance. But, with each the different choices (trends, facility type, commercial fitness equipment, programming, etc.), taking that initial step into establishing a fitness center could be daunting. We’ll help shed some light on where to start and provide tools for learning more about the fitness center enterprise.

What sort of facility should I start?

Deciding which type of facility you’d love to start is a great starting point. You will find nearly limitless alternatives, which range from the gym essentials to muscle-specific classes or equipment.

Aligning the kind of facility you are thinking about starting together with all the area demographics is overriding. By way of instance, if the location you are opening has a median resident age of 60 and the populace is greater than 55% female, then you likely don’t wish to start up a combined martial arts center that concentrates on private, grappling sessions.

Acquiring demographic information about your potential locations is paramount. Government websites and research conducted can provide great results on this, such as the Australian Bureau of Statistics. You can get information on age, gender, and population per suburb.

To open your own gym, you must be incredibly passionate about the industry, as you’ll be changing lives and overcoming adversity. Your real excitement and joy which you derive from conducting a company you genuinely believe in is one of the greatest benefits of achievement.

 

  • Make certain your facility caters to the neighborhood demographics.
  • Play to your strengths (e.g. do not start a pilates studio in case you are an avid indoor cyclist).
  • Be passionate about the company and enjoy what you do.

Should I start an independent facility or buy a franchise?

Depending upon your experience, you might feel confident in opening the company from the ground up with little to no external support. This can be an exciting strategy, and it offers you the liberty to provide whatever you would like interior of your fitness center. But, developing a solid brand and cutting-edge startup prices might become a struggle. You will want to monitor the income your gym creates, which is why a sales management system is great. Look into investing in an integrated asset management system to monitor orders and ensure equipment is maintained.

First-time small business owners or brands new to the fitness sector can feel more comfortable buying a franchise. This strategy is generally a bit more palatable compared to starting an independent center as the theory has an established history, incremental support, and very low startup expenses. But what you are gaining in service and buying power may restrict your imagination concerning the goods, services, equipment, etc. the franchise enables within your facility.

There are pros and cons for each strategy, so make certain to use a plan that is most appropriate for your requirements. A quick online search turns up a huge number of distinct physical fitness franchise opportunities.

Main points:

  • Independently owned centers can provide more freedom and flexibility but might lack manufacturer recognition.
  • Franchises offer you a lot of support but there’s a cost associated with this infrastructure.
  • Do what is best for your precise requirements.
Just how should I finance the project?

Since you are starting your business out, you should look into what grants and loans you are eligible for as a small business. This will probably offer you the most competitive prices and permit you to allocate money to be applied toward tenant improvement (TI), prices and equipment. On the other hand, the application and acceptance procedure is quite extensive and might not work with your small business timeline, so it do it early. You also need to consider the online aspect of the business. Members will be giving private data so you will want to invest in cloud computing services to backup and encrypt the data. Putting aside some of your budget towards IT consulting services will ensure the backend of your online presence is secure and powerful.

Some gym owners favor using equipment leases or fund choices directly through the gym fabrication, as this provides a fantastic deal of convenience. In the long run, this option might not be fantastic, but is great in the sense that servicing is handled by the third-party. Sad to say, the rental amount is only important to the organization’s gear so tenant improvement along with other essential equipment cannot be included.

Fitness owners searching to get leasing convenience using a bit more freedom might have better luck going through a third-party firm since they occasionally offer rates which are more aggressive than what gym manufacturers can expand. Several companies even cover tenant improvement expenses and other gear expenses. Fantastic buyout options permit the leaser full possession of their equipment and have a greater proportion of equity in the industry in contrast to what is given in residual values.

Whether you are using a conventional loan, renting to possess or using a residual lease, be certain that you associate with a gym manufacturer whose goods maintain a high resale value and have spare parts which are easily obtainable.

Main points:

  • Make sure that your financial strategy is in your means and conducive to continuing expansion.
  • Read the fine print and be mindful of any premature pay-off penalties.
  • Partner with an equipment manufacture who has a high resale value and proceeds to fabricate parts for older versions.

How technology Can Aid your Workouts

Technology has become a part of our daily existence and revolutionized every aspect of our lives, even our workout routines.

Mobile devices have become extensions of us, just like a home extension on a house, and the apps that fill them make life more fun and communication a lot easier. Due to the technological evolution over the past decade, these devices have been integrated in our lives.

While new technologies make our life easier that we are inclined to have sedentary lifestyles, new trends actually allow us to become more active or more conscious of our physical activities. One of the biggest technological trends nowadays are applications that help individuals attain their health goals and ideal physique.

Technology Supports Fitness Goals

Being physically fit is not an easy feat. Goal setting alone can be intimidating let alone following through the entire course to achieve those goals. It is like having computer issues and trying to figure it out when instead you can just contact an it services company who specializes in such issues.  Developments in technology gave rise to applications that can support your workout so that you can personalize your routines, monitor your progress and make the most of your exercises.

Goal setting

Organizing your goals and objectives for your health status can be a challenge especially when you are trying to work in a commercial real estate company. You need to figure out what to do and how to make it happen. This is where fitness technology comes in. There are several varieties of applications that can help achieve your goals by providing you with a personalized program. These apps can give you information such as how many calories you need to eat and how much you need to work out in order to get there based on your physical information you submitted and the goals that you set. There are apps that allow you to determine your body fat percentage, BMI and other physical attributes. They make goal setting as easy-peasy.

Timing

Too busy to work out? This excuse is no longer applicable with technology. With the help of technology, you’ll find that you do have enough time in your schedule for these activities and reach your goals.

Technological innovation provides avenues for you to plan your workouts especially when you are on the go.  You now have the ability to pull up your workout schedule anytime or anywhere. You can also set up alarms and reminders so that you will not forget.

Soon, your workout and exercises will be a part of your daily routine and before you know it, you are already making progress towards your goals.

Music

Music has always been part of our daily activities, especially when doing physical activities since it helps us find our rhythm while working out to get into shape.  Since the invention of the walkman, people have been able to personalize their music choices in order not to disturb others with different music preference. Listening to a great beat while working out gives you extra boost that helps you take it a bit further and work a bit harder. It also eliminates boredom while following your workout program. It can also motivate you to push through and keep going until you reach your goals.

It’s advisable to use a playlist of songs that you don’t really mind so that you won’t get distracted.  It is important to listen to a quick beat that can set your pace when following your work out program. It will need to be a different style of music to those you hear in commercial real estate companies or at a sales dealership as you might associate them with those things.  Some exercises such as Yoga, Pilates or Qigong works well with soft and mellow music to set the rhythm to support deep and steady breathing.

Calorie Burn

Knowing the number of calories burned while working out could motivate and challenge you to burn more. It is now easy to determine your calorie burn with a wearable fitness technology. Whatever your fitness goals are, figuring out amount of fuel you have consumed is vital for reaching them.

Activity Tracker

Every little movement can now be tracked using an activity tracker. This allows you to figure out if you have moved enough so that you can increase your activity level if it is not enough. It’s often surprising to know that you have not moved enough and how easy it is to increase it just by walking or strolling. You can connect these trackers to upload your workout information via your smartphone or cloud computing services.

Heart Rate

Monitoring your heart rate and how it is affected by your movements can take your fitness to a whole new level. With this tracker you’ll be able to set heart rate goals for your workouts, maximize the calories that you’re burning and ensuring that your heart is healthy. Once you have set your heart rate goals, you can make the most of your workout while keeping your heart healthy. If you have any health issues, you will be able to set the limitations of your physical activities for injury prevention based on the tracker report.  Even if you are in the process of a second storey extension, tracking your heart rate while choosing designs or even helping in the build may be interesting to follow.

Sleep

Although this is one of the most important processes in our daily lives, sleep is often overlooked. A quick nap is sometimes enough for busy bodies, not realizing how this habit can jeopardize their health. Often times, we are not aware how little rest or sleep we are getting thus a fitness tracker would be very helpful in monitoring your snooze time. The latest technology can track your hours of sleep as well as analyze your sleep quality.  This data could be very useful in strategizing your schedule so that you can get enough beauty sleep to succeed in your fitness goals.

Getting enough sleep is essential when you are working out. You work out will be more productive if you have enough strength and energy to perform the activities needed. You will also be able to think properly if you are not too exhausted.

Common Health Concerns For Women

There are many issues concerning womens health and ways to prevent issues from occurring. Below are the few more prevalent health issues Australian women face.

Cardiovascular Disease

Cardiovascular disease, which contains all pathological conditions involving the heart and blood vessels has been described as the most significant health issue in Australia. Cardiovascular disease is often labeled as a man disorder, however, it needs to be recognized as the main cause of death in both women and men in Australia. The prevalence is high in the older female population. Ischaemic or coronary heart disease is the most common cardiovascular disease brought on by the build-up of plaques in blood vessels supplying the heart muscle. This also contributes to heart attacks and angina in several women each year. Luckily the damage has gradually decreased over recent years because of improved prevention and treatment plans. But, increasing levels of obesity can promote additional disease later on. Stroke is the second commonest cause of death after cardiovascular disease. Stroke is characterised by a disturbance in blood flow to the brain because of a chipped or blocked artery. Strokes may have severe manifestations such as paralysis of distinct areas of the human body. The weight from stroke is 2 percent higher in females compared to males. It is possible to reduce your probability of getting these horrible ailments by stopping smoking, controlling your blood pressure, exercising regularly, eating a nutritious diet, maintaining a healthy weight and maintaining your cholesterol and blood glucose levels reduced.

Emotional Wellbeing

Depression is the most common psychological illness affecting Australian women accounting for 4.8 percent of the entire disease burden. It’s not fully understood why being feminine predisposes one to mental health issues but it might be connected with social variables of the number of particular hormones and neurotransmitters within the body. Postpartum depression can result in the higher prices as this impacts up to 15 percent of childbearing women.

Obstetrics and Gynaecology

Obstetrics and Gynaecology is a branch of medicine that deals with disorders associated with pregnancy and childbirth and the female reproductive organs. Thus it’s an integral element to be considered at the wellbeing of Australian women. Menstrual disorders, endometriosis (a condition in which the lining of the uterus spreads to other organs and cells) and fibroids (benign growths in the uterus) are merely a couple of the widely common medical conditions unique to females. Common childbirth complications in Australian women include haemorrhage, psychiatric issues, blood clots and increase blood pressure. These are all serious concerns but can be adequately treated to prevent serious consequences. Therefore, the levels of maternal mortality are extremely low in Australia. Medical care and maternal health services are widely available in Australia assisting in helping women. Menopausal and other related conditions arealso a concern as women age, such as urinary stress incontinence and other issues. Thankfully, technology has advanced and there are now treatment options such as laser vaginal tightening to restore strength and structure.

Osteoporosis

Back pain, brittle bones, fractures, and frailty are matters elderly women suffered from before physicians knew anything more about osteoporosis. Now, there are measures women and girls are able to take to prevent such issues. Osteoporosis is largely preventable, that the behaviours that girls develop within their youth, in their own adolescence, and in their early adult years actually play a substantial part in the growth of the disease. That is since bodies build up a lot of bone mass until age 30. Afterward, new bone ceases forming and the focus is on maintenance of older bone. It’s never too late to keep bones strong and prevent fractures. Your body can do what it is to repair bone loss, but you must supply the tools for this, for example, adequate calcium intake and weight-bearing physical action.

Promoting Your Health Business

Having a wellness and fitness company isn’t necessarily an easy task most of the time. True to this committed way of life, a fantastic dose of hard work and determination is necessary to be certain your company is in prime form. Whether suffering from a sudden tax increase or trying to launch your little company there is a great deal of free marketing solutions which you could make the most of online.

No matter what health business you specialise in, whether a humble gym and fitness centre of a high tech cosmetic surgery clinic specialising in stomach liposuction and the intricate procedure of labiaplasty. The very physically active individual knows that you want a wholesome online presence so as to maintain your company in top form! If you are fortunate enough to function in the health and fitness business, here are some suggestions to pump up your organisation and be sure to look as good online as you can always!

1. Create a Standout Website

This might seem obvious, but there are still lots of small companies which don’t get how important it’s to get a good looking site to display your work. I highly recommend craft websites and love the simplicity they present, you can get creative with your web design and make a website your clients will love. A great looking site may be the differentiation which gives your company a professional advantage from the competition. As soon as you’ve made your site to your specifications, then take some opportunity to make it SEO prepared in order for your audience will not have any trouble locating you on internet search engines. Make sure your website has plenty of relevant informative information so visitors can get a great understanding of your health business. Some important pages for your website to get started are:

  • Home page: have attractive images and some text about the business in general
  • About page: a more in-depth description of your products and services and possibly an introduction to your staff members and facilities, as well as your goals and values as a business.
  • Products/services page: have a tab for each product or service you offer
  • Contact page: an easy to locate contact page with all contact information presented neatly, and possibly a quick fill-in contact form.
  • Gallery page: show off what your business is about and let potential customers have an insight into the business.

2. Show Everyone What You Have to Offer With Video

Have you got any fantastic workout suggestions or serious abilities? Show off your things by providing some killer how-to exercise videos. Videos make excellent promotional instruments and could be embedded directly on to your website. Shorter clips by means of Vines and Instagram Videos are fantastic techniques to tease prospective customers with brief snippets of your abilities. Vines and Instagram Videos will also be excellent tools to reach new audiences using exceptionally shareable social networking channels.

3. Give a Tease with Powerful Visuals

Look so good that they cannot ignore you. As the old saying goes… a picture is worth a million words! Strong visuals really are a gorgeous way to showcase your work across many different mediums. Are you a transformation expert with an established success rate? Take your work speak for itself customer before & after photographs. Like movies, photos are among the greatest tools to efficiently talk about your own work on social networking platforms such as Instagram, Pinterest, Facebook, Twitter and much more.

4. Become the Talk of the City

Create some buzz in your local area by providing special prices or services to local partners. Not only will this produce some fantastic word of mouth in the area, but it may also cause some fantastic publicity by means of news posts, social media mention along with other PR. You can offer free trials or consultations, as well as organise free events for the public to participate in. Some health businesses such as gyms have free weekly yoga sessions at the park or offer free one-week trials to encourage participation and give a taste of what they have to offer. Through large poster printing you can attract participants by displaying them at community locations and at your business.

5. Cross Link with Your Community

Whether you’ve got your own studio or you are a one-man-show on the move, it is vital for the customers to understand where and when they could find you. Communicate a thorough calendar such as Google’s super simple to upgrade calendar to your site. If you provide your services in varying places, request that they include your company on their community calendar using a hyperlink to your site. Prove off yourself as a proud member of your neighbourhood by correctly list your address and contact information on your site and within local directories. In addition, this is an excellent tool to boost your search engine optimisation existence.

6. Position Yourself as a Knowledgeable Authority

At the health and fitness business, giving over great information can occasionally be life-altering. Utilise your wealth of knowledge in your area to place yourself as a pioneer in your area and also a force to be reckoned with! You can provide valuable information that new and present customers can benefit from in many different ways:

  • Write a website with useful tips your customers will look forward to studying.
  • Start an online blog or magazine and update it regularly with relevant health content.
  • Send useful tips directly to your customer’s inbox by means of an informative article.
  • Provide snippets of useful advice by means of quick suggestions on your own Twitter station.

7. Cross Marketing With Similar Business

Combine with similar companies in your business by providing mutually valuable promotions. Are you aware of a juice bar or natural market which fits with your own ideology? Provide a voucher on your website and ask them to do exactly the same. Mutual marketing is effective and will increase the referrals to your health business. You can translate your online presence into a physical presence by creating print booklets to leave at another business or to put into mailboxes.

How to Keep Employees Fit and Healthy

A worker health program is a collection of advantages and actions that encourage health and well-being at work. Some hard-working individuals prioritise their occupation over health. They bypass lunch and stay up late to finish work. They do not have enough time to exercise because they operate all of the time. And they never require a sick or personal day off. This can be an admiral yet absurd approach to get the job done. Private health and fitness is the secret to living a long and satisfying life and many employees may suffer from burn-out which may lead to other health problems.

Being in good physical and psychological shape sets an individual up to be good at their job. Many businesses know this and all business coaches recommend providing their workers a collection of advantages and actions that encourage well-being and well-being. This is referred to as a worker health program. Inside this business manual, you will learn the benefits of a health program and the measures for implementing this for your business.

What are the advantages of an employee health program?

It can be tough to find the benefits of a worker health program at first glance. However, the truth is healthful workers bring a range of benefits to the companies they work for. Here are a couple advantages of having a worker wellness program.

  • More productive workers: There are many studies which indicate a wholesome lifestyle correlates with greater productivity. Compose a productivity monitoring program for your workplace and the implement a fitness program and realise the difference.
  • Less office strain: Too many individuals and businesses accept workplace stress as the standard. Nonetheless, it results in burnout, which may lead to higher worker turnover.
  • Fewer colds, flu and other illnesses: Everybody knows healthful practices prevent sickness. And business profits as normal as less sick days are taken.
  • Fewer office-related accidents: Taking a rest to work out or simply stretch prevents common office accidents, leading to fewer employee compensation claims.
  • Happier employees: Offering a health program contributes to happier workers. They will appreciate the advantage and be generally positive since they are leading a healthy life.
    Things to include in an employee health program

Fitness membership reimbursements or workplace yoga courses may come to mind when someone thinks of a worker health program. These are fantastic activities to provide but an excellent program can include much more. Below are a few actions and advantages you may provide that cover all areas of employee well-being.

Fitness activities

Anybody who works over 40 hours each week in a workplace setting should find time to move about and exercise. Some businesses are lucky enough to possess an onsite gym or exercise courses but these perks are not feasible for many. It is possible to instead reimburse workers for fitness-related memberships or encourage your employees to form after-work workout groups. Another idea would be to utilise Fitbits or other wearable technologies to monitor the action of your workers and benefit the busiest men and women.

General health benefits

Exercise is very good for your immune system but there’s more you can to do to assist your workers to fight illness. Throughout the winter, it is possible to provide flu shots and also make it understood that workers are to remain home when they have a bug. Additionally, it is a fantastic idea to have a stocked first aid kit along with a personal “health room” in which people are able to acquire personal health requirements.

Emotional Wellness & stress-release actions

Anxiety is a silent killer which may trigger significant health issues. Additionally, it goes hand-in-hand with mental health problems like depression and nervousness. It’s possible to institute a workplace closing time to guarantee everyone leaves in a sensible hour. You may also require workers to take time off whenever they have incurred a certain number of PTO days. And you can, of course, provide activities like yoga classes and massages which assist individuals with mindfulness whilst functioning. It is vital to invest in the construction of a mentally strong and healthy team.

Social actions

Some workers want to sweat and blow steam off by themselves and that is completely fine. But they can enjoy tasks that help them get to know their colleagues. Think about offering social actions like a workplace reading club, game nights and anything else your worker enjoys doing. Smiling and laughing is now an significant part health also. Socialising is one of the great stress relieving solutions for your business.

Community service activities

A lot of men and women feel great when they help others. Doing good deeds is both satisfying and will keep things in perspective. You are able to arrange a volunteer day to the employees to go in the community and help out. You may even encourage your workers to arrange groups and fundraisers for triggers that mean a great deal to them and develop new formations of friendship.

Team building activities

Among the secondary advantages of a health program is that several of tasks reinforce the bonds between members. A later workout group, a book club and volunteer times will make your workers nearer than they were previously.

Get comments and optimise your well-being program

A thriving worker wellness program is not done. Your staff should remain receptive to comments and new ideas so that the program improves and workers get even fitter. Healthy workers signify a healthy organisation. A worker wellness program is much more than only a cool worker perk. It is an efficient approach to make certain your workers are in the ideal form to do their very best work as suggested by the top business advisors from various industries.

Health and Fitness for Seniors

Some nutritious healthy habits that seniors may follow to increase their fitness comprise getting adequate sleep, exercising, eating a healthful and nutritious diet, creating a positive circle of friends, going to the doctor regularly, and handling stress correctly.

If you are an elderly citizen, you can still recapture the power of your previous days. As a matter of fact, there are several means to assist one to achieve this. Aside from using products like nutritional supplements along with a security bed sensor that is great for your health, seniors ought to learn how to look after their health and lead a fit lifestyle. Here are some active habits that seniors can follow:

Make it a Habit to Get Sufficient Sleep

Sleep allows your body to recoup energy andis essential for proper function. Sleep is essential not just for your body but also into the other elements of someone’s life like psychological wellness and cognitive capabilities. Seniors should have a repeating sleeping pattern and get more sleep than younger adults. Some elderly citizens have trouble sleeping as they age, therefore it is even more important to discover a sleep pattern and environment that creates optimal rest. Your doctor can help you devise strategies to get the most restful sleep.

Participate in Regular Physical Activity

Research demonstrates that older men and women who participate in bodily exercises frequently will be fitter and recover faster from a disease in comparison to people who don’t. Regular exercise is very good for losing fat and for raising power and relieving strain. Exercise increases flexibility and strength, enabling seniors to enjoy life to its fullest. Take care when exercising and do gentle activities such as hydrotherapy, lawn bowls and going for walks and practicing fall prevention at all times. Physical activity does not have to be rigorous, a simple walk down to the cafe or gardening in the backyard, can be great physical activity.

Eat Healthy and Nutritious Foods Frequently

An entire healthier lifestyle includes using a wholesome diet consisting of veggies, fruits, high quality and low-carb meals. A wholesome diet is believed to enhance one’s well-being and may even encourage longer life. Therefore, aging adults ought to have a balanced diet with the ideal nourishment. Seniors should enjoy food and make it a social activity, from buying and cooking the food and enjoying it with others. There are some precautions seniors should take when it comes to diet, including limiting salt intake reducing consumption of foods containing saturated fats and trans fat which are harmful and can cause harmful health conditions.

Surround Oneself Using a Favourable Social Circle

The social component of someone’s life is also a significant contributor a fantastic quality of life. Supportive friends are beneficial to your psychological well-being, and they are able to help you to get through issues and allow you to communicate. Studies have suggested that seniors that are associated with their communities are going to have fewer health issues and keep decent health. Relationships you’ve got with friends that have a positive effect in your life ought to be nurtured. There are many activities to do with similarly minded friends, such as going out to see the new museum showcases or volunteering to help out with museum art storage with the local community.

Regularly go to the Physician

Through the years, an individual can face many changes particularly in her or his physical condition. Becoming educated with one’s well being can bring fantastic advantages, and this is sometimes possible by seeking assistance from a professional. Going to the doctor frequently will help diagnose health dangers sooner, and so have the ability to earn preventative measures to maintain these from getting severe.

Even if you have no immediate health concerns, it is still important to get check-ups to determine whether you are getting enough nutrients and have adequate exercise. Your healthcare provider will have the ability to let you know exactly what changes ought to be made for your health for a kind of precaution. They can help you come up with a health management plan and set goals and guide you in the right direction. As you’ll be visiting your physician regularly, your doctor ought to be someone you trust and that which you’re at ease with.

Deal with Life’s Pressure in a Suitable Manner

Anxiety and stress can have many adverse consequences on your daily life. Anxiety causes anxiety and maybe even insomnia. Besides the psychological strain that anxiety can cause, it’s also a contributing element in many ailments. Stress-management is consequently very significant. Try different stress-relieving tasks like breathing exercises or some other activity that you like. Sometimes you just need to clear your head or get some advice from a trusted person, do so by going for a walk, writing down your feelings or having a chat with a friend or relative.

Everybody, whether old or young, can enjoy a healthy and satisfying lifestyle with healthy habits to increase fitness.

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Healthy Tips For the Weekend

We all know how it goes. You make good food choices, prevent temptations, and work out every morning only to discover that on Friday or Saturday night, your willpower goes out the window. Somehow you begin noshing on chicken fingers and guzzling beer then snoozing through your Spinning class the next morning. Sound familiar?

The weekend sure may pose a challenge to our well-being and weight loss objectives. Why? Well, during the week, we tend to plan ahead and follow a schedule. We get up, eat breakfast, head to work, eat snacks that are planned during our breaks, enjoy lunch at the identical scheduled time daily, and find ways to squeeze in a little workout. A lot of us even package a whole day’s worth of food and do fairly well at making healthy choices day to day. Throughout the weekend, it may seem that all bets are off. Without a set schedule, one weekend can easily reverse a complete week of healthy habits. But weekends don’t have to be this way. In fact, weekends are a fantastic time to practice healthful behaviours since you usually have more time to do so.

So, how can you change your unhealthy weekend habits? A good start would be to start incorporating these healthy weekend tips!

1. Squeeze in a more exercise. The best aspect of the weekend is that you’ve got free time. So while you may not be able to squeeze into a 30-minute run over lunch during the week, you may use the weekend to go for a longer run in a beautiful park nearby. Or visit the gym to try a new hour-long class. Even try something different with friends, put on your basketball singlets and have a friendly game at the park, you will get more exercise than you think. Use the weekend for a time to refresh your workout and get more action in without feeling hurried.

2. Eat like it’s a weekday. When you consider it, it doesn’t really make much sense to consume differently over the weekend than you do during the week, especially if your food options throughout the week keep you fuelled and energised. It can be easy to skip meals on the weekend and then compensate for it afterwards by overindulging at dinner. So, make a point to eat breakfast, lunch, and dinner while sitting down. Pack snacks for when you are on the go and follow a schedule just like you would through the week. Your body will thank you!

3. Stick with your usual sleep schedule. Are you a person who has a firm bedtime during the week simply to keep up late and sleep in on the weekends? Changing your sleep routines could throw off your program and could also interfere with weight loss. Just think of all those times that you stayed up later than usual, got hungry and ended up eating something unhealthy!

4. Get outside. Since the majority of us work indoors during the daytime hours, the weekend gives a wonderful chance to get outside, watch sunlight and connect to nature. Going outside may boost the body’s production of vitamin D, plus studies demonstrate that people are happier when they invest some time out in nature. So, get out there and enjoy the great outdoors!

5. Fuel to weekday success. Analyse whether you have under-eaten, or pushed yourself too hard during the week. If that’s the case, come Friday, your body could possibly be tired and hungry, which can cause overeating and under-exercising within the weekend. Don’t forget to practice moderation daily, exercising and eating in a way that you could sustain for the long haul–not just a couple of days or months.

6. Limit your beverages. While many people forgo the soda, wine, and beer throughout the week we loosen up over the weekend and then drink a lot of our calories. Just remember that the calories in drinks can accumulate quickly if you’re not careful. Go easy on the beverages, or try healthier drink swaps should you can’t forgo that fancy coffee or sweet tea on Saturday! Practice moderation when it comes to alcohol, also. Just because you’re “great” during the week doesn’t indicate that it is OK to compensate for that with one night of all-out binge drinking. Here’s what you want to know about fitting alcohol into a healthy diet.

7. Plan for comfort. The majority of us are busy throughout the week and even our weekends seem to develop into non-stop errands, chores, work and travelling. So how can you find the time to relax? Just take some opportunity to schedule some downtime for at least an hour or two. Do your favourite hobby, go get rejuvenating facials with friends, see a dermatologist for enhancing injectables for a new look or even meditate alone, whatever will make you feel refreshed.

8. Weigh on Monday morning. Should you need extra help being answerable over the weekend, then program your weekly weigh-in for Monday morning. Understanding you’ll step on the scale at the start of the week can enable you to stay accountable and be more aware of your weekend decisions.

9. Strategy for the week ahead. What better way to stay healthy on the weekend than by using your extra time to keep to set yourself up for success? Simply take a Sunday afternoon or evening to plan your foods, hit the grocery store, and do a little big batch cooking for the week ahead. That way, when your active week becomes even busier, you will be ahead of the curve and able to stay on track! Don’t forget about laundering your fitness clothing and basketball apparel from the game, packing your gym bag, and getting ready for workouts, too.

5 Steps To Improving Your Diet

We’re going to do things a little differently with this list. We understand that lists can be super specific, which can be discouraging to beginner fitness junkies. We’re going to list five different steps that you can take to improve your diet, minus the mundane exercise of having to walk around your local supermarket with a list of obscure ingredients.

1. Swap your bread
White bread is a treat I’m sure we all love to indulge in. In comparison to other breads, white bread has little nutritional value, as it loses much of its protein and fiber in the refining process. Breads that use whole flour such as whole grain, multigrain and rye bread contain all the wholesome nutrients our bodies need.

bread

 

 

 

 

2. Enjoy lean protein
The benefit of incorporating a lean protein diet is huge. When implemented, it can enhance your energy levels, help with weight loss, build muscle and improve heart health. Meats such as steaks and pork are high in protein, but are often saturated with fats. Some great non-meat lean protein alternatives include beans, lentils, tofu, low-fat yoghurt, kale, spinach, broccoli and mushrooms. As for meat alternatives, turkey and skinless chicken is a popular choice. Fish with white flesh is another great source of lean protein, species include snapper, haddock, cod and much more.

protein

 

 

 

 

3. Eat colour
A really simply and easy approach to making the adjustment to your lifestyle habits is to eat colour. Now when I say this, I’m talking about fruit and vegetables. Using the example of vegetables, you could do a mixture of cauliflower, broccoli, tomato, olives, capsicum, red onion, chilli and spring onion. Eating colour can be fun!

eat colour vegetables

 

 

 

 

4. Use healthy oils
Oils that come from meats and dairy products are called saturated oils, and these are very fatty. A couple of examples are canola oil and sunflower oil. Healthy oils are the monounsaturated oils, and this includes olive, avocado and grapeseed oil.

healthy oils

 

 

 

 

5. Add seeds to yoghurt
Everyone loves yoghurt, but one easy tip to give your body that boost in vitamins and nutrients is to add some seeds. Some great seeds to add are chia seeds and flaxseeds.

mixed grains