Loading...
Home 2018-07-24T09:38:07+00:00

WORLD HEALTH NATURAL FITNESS

Introduce a natural fitness regime to your hectic modern lifestyle.

Sign Up For A Free Training Session!

TESTIMONIAL

review1-compressor “I owe my fit body, my right eating habits and my strength and stamina to the tips and advice by your team! Worked wonders for me!”
– Tara Smith

post2 “In my hectic schedule, finding time for working out would be really difficult if it were not for you guys! You have really changed my attitude towards life, and I’m more focused on living and eating healthy!”
– Simon Chel

Fitness and Recreation

“ To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind. ”

BRUCE LEE • QUOTE OF THE DAY

LATEST NEWS

8 Easy Tips for College Students in their Vegan Journey

It’s not easy to do a vegan lifestyle especially for college students. Once we think about vegetables, our mind and stomach will have a hard time to agree with each other as there are plenty of meat alternatives out there. But with just a few tips and tricks, you might be able to achieve that vegan diet you’ve been wanting for so long. Here are 8 tips to keep you motivated on a vegan diet.

  1. Do some Research

Being vegan isn’t as easy as you think. You need to make sure that all the necessary facts on how to be vegan is with you all the time.

First, many may wonder why you started on a vegan diet in the first place. So it’s best to have these facts with you to back up your choice. You never know, you might convince and inspire these people to join your vegan decision too.

Second, it’s better to talk to your GP when you go on a vegan diet. Doing so will give you the specific nutrients that you need for your diet. We all know that not all foods contain all the essential nutrients. You may want to avoid getting fatigued and lower your performance because of low energy levels. These are some of the essential nutrients you need for that healthy vegan diet:

  • Omega 3. Good for your heart and can be found in soya or hemp seeds.
  • Vitamin C. Can help for iron absorption in your body. Found in fruits such as oranges and berries.
  • Vital for energy production, oxygen transfer and body immunity. Found in some vegetables such as spinach, broccoli, peas, prunes and others.
  • Vitamin B12. Important for brain functionality. Often found in animal products, but can also be found in some soy products if you want a meat alternative.
  • Good for the bones, nerves, and muscles. Usually found in beans, sesame seeds, and broccoli.
  1. Get Inspired

Having a vegan lifestyle is hard, especially when you’re in college, where there’ll be a lot of temptations just lying around. Being motivated is the key to help you stay in this lifestyle. Don’t just stick in one place, try to explore different ways to enjoy your vegan meals. You can find many different sites online to help you inspire and motivated on your vegan diet.

  1. Vegan Recipe Collection

Having a collection of DIY vegan recipes can help you in your vegan diet. Gone are the days where we think that vegan meals are boring and dull. With the right combination and ingredients for your DIY vegan meal, you’ll surely love how healthy and delicious the results will turn out. Start writing your own recipes and explore different kinds of methods and combinations depending on your liking.

  1. Connect with Each Other

Never take a direction alone. Always find someone that can join you in your journey. This also applies when you start to indulge in your vegan world. Connecting with one another especially with other vegans can help you be inspired and motivated in the long run. Don’t worry if you can’t a vegan buddy around campus, you can find a lot especially in social media sites. You can connect, inspire each other, and even share your own DIY recipes online.

  1. Always Have a Plan

Finding the right vegan meal is hard especially when you’re around campus. The cafeteria might not offer some foods that’s suitable for your vegan diet. Even at home or when you visit your friend’s house where they might be preparing something else rather than veggies. Therefore, having a plan with you is very important in times like this. Having a plan is essential as it can make you stay true to the path you’ve taken and can also help you stay organized with your time and finances.

  1. Snack Pack

Out with the old, in to the new. Say no more to those unhealthy snacks you’ve been having for years. Time to eat something healthy and new especially if you go vegan. Might get hungry at school? Always carry around your carrot sticks, fruits, seeds, energy bars, and among others. These kinds of snacks can help you keep your energy and sugar level balanced throughout the day.

  1. Smoothies

Making smoothies is one way to enjoy your favorite fruits and veggies. Off course, dairy is not an option when you go vegan. But there are plenty of alternatives that you can use in your smoothies such as spinach, okra, seitan, tempeh, kale, chard, quinoa, and more. These veggies are full of nutrients that’s vital for our body and can also improve our brain health and function.

  1. Time to Get a Mini Fridge

Now that you’re a full blown vegan, it’s time to get a mini fridge to store all those fresh fruits and veggies you have. Having your own mini fridge is essential especially if you’re a student. Sharing with your roommate is not advisable since maybe the both of you will fight for the space of the fridge.

Verdict

Now you’re ready to go on your vegan journey by following these 8 tips we have prepared for you. Being vegan is actually pretty easy, staying true and motivated to your choice is the hard part. Start living a healthier lifestyle now!

Food 101: A Guide to Grocery Shopping

The feeling of freedom of moving to an apartment or a dorm is pretty exciting especially for a upperclassmen. But there are a lot of changes that they’ll have to deal with. Bathroom cleaning will become a regular chore, a table once filled with different kinds of meals will be replaced with a kitchen filled with ramen noodles, and a can of tuna. Being tight on budget, how will you survive on your own without spending too much?

Using healthy ingredients is the key to good cooking. Stacey Zawacki, a Sargent College of Health & Rehabilitation Sciences, and the clinical assistant professor of nutrition and director of BU Sargent Choice Nutrition Center will take us on a guided tour on how to shop wisely for fresh produce and protein-rich foods. With some proper care and planning, a single visit to the grocery can last enough for a week without worrying about spoilage, she says. More of her tips are listed below:

Fruits and Vegetables

  • A good serving of fruit and veggies a day is essential for your body. Two servings of fruits and a three for vegetables every day will help you get those nutrients you need.
  • A combination of ripe and unripe produce is good enough for a week. Broccoli can last more than lettuce. Green bananas will turn yellow over time and will be good enough to eat.
  • Making sure picking the right produce is a must. Once you go grocery shopping, always ask the produce manager to make sure the ones you put on your basket are ripe.
  • Always buy fresh produce during a season as it ensures you the best quality. But don’t worry if there’s no fresh produce to buy at the moment, frozen fruits and veggies is a great alternative in times like these. Cauliflower and blueberries are picked and flash-frozen and can be served anytime.

Protein-rich Foods

  • If you’re looking for the leanest cuts of meat, skinless chicken and turkey breast is the way to go. If you don’t want to spend much on buying meat, “select” meats with the likes of sirloin and round is a good choice for your wallet, and they’re much healthier too.
  • A salmon twice a week can give you that special benefits of omega-3 fatty acids that’s good for the heart.
  • Eating fresh fish from the day you bought it is the best way to consume them. Frozen and canned varieties are far more affordable and convenient.
  • No need to be a vegetarian if you want to enjoy the health benefits of such plant proteins like nuts, beans, hummus and tofu. Try to be a flexitarian. It’s okay to eat meat occasionally as it’s good for both the environment and your wallet.

Plan a Healthy Shopping list

  • Always make sure you choose the right items when you go grocery shopping. Make a shopping list, jot down the ones you need and not the ones you don’t. And make sure that it’s easy for your wallet.

Cross Country Running Tips

Undergo Training

You should give importance about conditioning yourself and improving yourself physically, and mentally. Engage in physical activities that will be supplementary for your desired condition such as sports or even your daily cardio session. This way, you will be able to prepare yourself and improve your overall performance, making you ready than ever.

Run the Hill

Usually, running up and downhill will be among the challenges that you will meet when it comes to cross-country running. With this, practicing and learning strategies to dominate hills might come handy and hugely advantageous to your part. To do this, it might be best if you include uphill and downhill obstacles whenever you are training.

Learn and Develop Race Strategies

When looking at a course map, think ahead about your plan or perhaps outline it in your mind, and execute it. Think strategically about your pacing and your approach. Think about when you should go hard, and when to finish strong.

Run Relaxed

Don’t get too overwhelmed. One factor that bears massive gravity in racing is the ability to handle stress, discomfort, and fatigue. Keeping yourself composed and relaxed can help you perform better. However, being relaxed does not mean running slow; you should still be performing great in racing, and you will only be able to do this if you keep focused and well-coordinated.

Run With Others

One of the best ways to pass through many runners is to run with your pack. Stay fast and move forward swiftly as a team. This should be effective since going together in groups can significantly up the energy and performance of the whole team.

Have Proper Pacing

Determining and maintain proper pacing. Develop means of keeping track with your speed and maintaining it without compromising your whole performance. Be smart and wise about your efforts and strategies.

How to Maintain a Restrictive Diet in College

A lot of diseases force individuals to opt for alternative food options, and while this can be easy for other people, living with a restrictive diet can be twice as difficult for those people who are in college. Due to the lack of food options in the cafeterias and food places near colleges, it would require more effort for people with restrictive diet to supply their bodies with the necessary sustenance that they need to take.

 

Think Ahead

If your allergy or health status requires you to follow a restrictive diet, you should make this a factor when you search for a school to study in. Usually, people give less notice to this and live the burden of having limited choices. To prevent this, it would be ideal if you search and explore the school’s food and dining options, and see if it would be sustainable for your health requirements. This way, you will be able to live your college life without the hassle of putting your diet or health at stake.

 

Be Straightforward

Be upfront and start being comfortable about your eating habits with the people that you are most likely to spend most of your college life with. Talk and open up to them about your case, and let them know about it. This way, you will have the chance to clear things up and have the opportunity to be provided of the assistance that you need when it comes to specialized meals.

 

Think Ahead

It might be a great idea also to make sure that you have other options aside from your school’s cafeteria. Naturally, it might get boring and sickening for you to eat meals from one source throughout your college life. Search and explore for places such as markets or grocery stores where you have the choice of buying and preparing your meal, or areas that can provide you food under such considerations.

 

Adapt

Following a strict diet usually means having to say “no” to many things. With this, it might be convenient for you to find ways to adapt. Bring items with you that you can consume. Inform and get yourself acquainted to other options that are both sustainable and safe for your health. This way, you will still have the pleasure and ease of providing yourself the food that you need without having to put your health on the line.

Being Healthier With a Personal Trainer

Calculating the chance of Getting Healthy

Life in itself is a risk, a gamble. Many don’t recognize that, by eating unhealthy foods but not getting physical exercise they’re really gambling much more with their existence than individuals that adopt calculated risks in business or simply stepping out of bed in the early morning. When people identify this risk they usually outsource the help to a personal trainer in salt lake city to be responsible for what they eat and their activity level.

The obesity rates in this country (USA) are unbelievable, more than fifty percent of the public is obese or maybe morbidly obese. While the chances of getting into shape (sports injuries, bumps, scrapes, bruises from biking, hiking, and running) appear to demotivate the very chance of developing an obesity associated illness (heart disease, diabetes, cancer, liver disease… the list is endless).

Encouraging Fitness By Calculating the Risks

By giving very careful consideration to just how we are going to look, feel, and our overall health in five, ten, fifteen, twenty years and beyond. In case we do not exercise, we could really see the range of the problem at hand. The thought of yourself in chemotherapy or even in a hospital bed with a significant illness does not keep you motivated getting off the couch and toss the unhealthy foods.

1. Write down all of the health problems and diseases you’re in danger of through inheritance. Cross reference which of those is associated with an overweight or unhealthy lifestyle.

2. Cross off every illness or disease which may be overcome through eating a high quality healthy diet and/or losing and exercising weight.

3. Write down the small injuries or illnesses which are the very serious consequences of maintaining a healthy diet and getting exercise every day.

4. Note down just how much it is going to cost medically in case you are developing one of the above ailments as an outcome of an unhealthy lifestyle.

5. Note down just how much it is going to cost you to take in healthy for physical exercise, like the cost of gear and minus the price of the unhealthy foods you once purchased but now are switching out with foods that are healthy.

Now you’ve estimated the chances of remaining unhealthy and additionally the advantages of obtaining health, does it keep you motivated to have really serious action?

Action For Motivation

A theory circulates the modern culture of ours that it takes twenty one days of repeating day-out and something day-in to create a routine. Therefore, get the list of yours of motivating factors above and also publish them on the fridge of yours or maybe bathroom mirror, in a conspicuous location you are going to see them each day. Next, take a calendar as well as for the next twenty one days, lay out an extremely reasonable action program which will inspire you towards a minimum of 2 of the fitness goals of yours.

Place a note on the 22nd day to follow up and also think of step two of this particular action plan and revisit these very same inspiring factors. For example, the plan is to make an everyday goal of taking away one food that is unhealthy and updating it with a great one every day for the twenty one days and beginning a workout regimen which features something new each day that slowly increases the activity levels.

Tips on Exercising For People Above 60 Years Old

Exercising is good for everyone, even for those who are over 60 years old. Keeping oneself physically active can help us maintain good heart health, regular levels of blood pressure, and a lot of physical benefits. However, most people’s problem is not the exercise itself, but on how to do it properly.

For people over 60 years old, their concerns usually involve questions that talk about the best types of exercises for people that belong to their age bracket. Experts answers these questions by suggesting a two-part exercise program that involves aerobic activities such as walking, and low-intensity weight lifting and resistance training for muscle gain and fat reduction.

Experts also add that people above 60 should also follow a strict amount of time for exercising so as not to strain themselves, and also to avoid further accidents. Exercising 2 hours and 30 minutes should make up for the amount of physical exercise that they need.

Below are some tips on how to jumpstart your exercise program.

Consult Your Doctor

If you haven’t consulted your doctor lately, it’s better if you get a physical exam before starting your exercise program to know your health status and to determine the best and most suitable exercise plan for yourself.

Go Slow

Begin your workouts with a warm-up, and start from a moderated pace. This way, you will be able to perform better in other exercises and can reduce further risks of muscle strain. It is also important to remember that take your time when warming up since it takes a bit longer to warm up.

Choose the Best Exercises

Among are the most appropriate exercise routines: aerobics, balance exercise, strength exercise. What’s important to take note is that when doing aerobics and strength exercises, it’s vital not to overdo it; this is to avoid putting yourself at risk. Activities such as jogging, light swimming, and others can also be among one of your exercise routines. If going out is not viable, you can still perform physical workouts by walking up and down to your stairs or even just walking around the area of your house.

Persevere

Usually, people get discouraged or disheartened when they’re doing their exercise program. Even though it’s normal, you should always remind yourself that this should not also be the case for you. Give yourself some time and space to get used to it, and give yourself the results that you desire. Having a workout buddy might help you overcome this while keeping both of yourselves motivated.

Work Out Safely

To make sure that you are performing well and safely, it might be best if you try the following steps:

  1. The “Talking Test”: it is a test that checks if you are safely exercising. It is usually done and observed when you’re not gasping for air while having a conversation with another person, if so, then you’re doing it right.
  2. Soreness: Check if your sores exceed for more than 36-48 hours after a weightlifting session. If so, it might be best to take it down a notch and provide yourself some rest or even proper and expert care.
READ ALL ARTICLES

Achieve Your Fitness Goals

Flexible membership packages to suit all levels of training to help achieve your fitness goals

JOIN US