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Fitness • Relate Magazine

Getting Your Health Fix Without Hacks Or Tricks

Everybody wants to be healthy. That’s undeniable because it’s a natural human instinct to want to survive. However, wanting to be healthy and actually working towards it are two different things. The majority of us try to cut corners to get that perfect body or, at least, to “look healthy” on the surface. Yet, a healthy glow does not equate to a healthy body. The best way to improve the way you look is, ironically, to stop thinking about vanity. You need to focus on looking after yourself and your appearance will naturally change along with that.

Your goal should be to get that health fix without using hacks or tricks. A healthy lifestyle isn’t something you can cheat or fast-track; you need to turn it into a permanent routine, as will be discussed throughout this article. You need to find patterns and habits to adopt within your lifestyle that you’re going to stick to in the long-run so as to ensure you keep your body and mind healthy. If you want a few genuine health pointers then this guide should help.

Physical fitness.

Your first objective needs to be: an improved level of physical fitness. That means no more hitting the gym once a week, giving up after an hour, and heading to the jacuzzi. You need to find a way to fit physical fitness into a regular cycle within your lifestyle. Everybody needs to keep their body active; it doesn’t matter if you’re a “health nut” or not. Keeping your body moving on a daily basis is important to ensure not only that you maintain a healthy weight but that you keep your heart and even your mind healthy (the latter will be discussed later). If going to the gym doesn’t suit you then you could find another way of staying active. Perhaps you could go on a brisk jog around your local park; aim to get in 10,000 steps every day and you’ll notice the difference.

Of course, if you do want to go the extra mile to improve your muscle tone and mass then you need to think more carefully about your physical fitness routine. You need to think about the things you eat because you need lots of protein and additional hydration to make up for everything lost in strenuous workouts. You might also want to check out companies such as AreTheyOnSteroids for legal steroids because there are options out there if you want to increase your gains. Still, remember that this only works when coupled with a strong workout game; you can’t cut corners, and there are no hacks. You still need to do the work.

Sensory health.

This is definitely something you didn’t expect to see on the list if you’re still young but that’s exactly why you should take this point more seriously. Problems with your seeing or hearing abilities might develop later in life but it’s the way in which you look after your sensory health today, whilst you’re young, that affects how well these senses will serve you in your future.

When it comes to protecting your hearing, you need to think about turning down the volume of devices you use. Most people combat a lack of hearing by turning the volume up but this actually does more damage to your ears; you may not be able to hear something but that doesn’t mean it’s not having the exact same effect on your eardrums as somebody with perfect hearing. Don’t give your ears a beating. And if you do think you’re slightly too hard of hearing then you could look into solutions such as hearing aids.

A healthy diet.

It’s the topic everyone discusses but the one for which nobody seems to have a definitive answer. What does it take to start a healthy diet? Well, the main piece of advice you can take on board is not to starve yourself. Eating less is certainly not the healthiest route to take; eating fewer bad things is good but eating less of everything is not good. Just keep things simple and find a permanent diet that works for you because consistency and moderation are both just as important as each other.

Make sure you put fruit and vegetables in your dietary plan; they contain iron, carbohydrates, proteins, and most the key nutrients your body needs to stay healthy. As a rule of thumb, don’t entirely cut sugar out of your diet but be wary of it. Low-fat foods are often worse for you because they counteract the lack of taste by pouring a heap of sugar in there. And, believe it or not, fat is something your body needs.

Sleep better.

A slightly easier thing to accomplish in your mission to achieve a healthier lifestyle is a better standard of sleep. Well, it’s easy if you can practice self-discipline. Sleep is the main thing that people neglect in our modern society; we’re all so busy with our important jobs and important personal lives that we don’t have time for sleep. Ironically, our lives would become much easier if we got 8 hours of rest every night because our brains would be more alert and energized.

Of course, it’s not just about the quantity of sleep either. You might still feel tired even if you do sleep for 8 hours every night. Don’t shrug your shoulders and assume that you can’t win either way; the problem might lie instead with your mattress. Sleep is a time for your body to recharge and heal; if your body isn’t properly supported whilst you rest then you won’t get a proper standard of sleep and you’ll suffer from aches or pains. Invest in a proper mattress and remember to replace it every 7 years.

Work on your mental health.

Finally, you need to work on your mind. Your physical and mental health are strongly linked to one another. If you want one to improve then you need to focus on the other. Dealing with stress can lead to physical issues such as acne or reduced appetite. It’s definitely not all taking place “in your head” so don’t dismiss your mental issues. Try out meditation as a way of centering yourself when life becomes too overwhelming.

Are You As Healthy As You Could Be?

Every single person on this planet is different. Even identical twins have differences within their bodies that make them unique. Saying that, it’s not surprising that some people have ailments or complaints about their body earlier than others do. Age is a big factor when it comes to things going wrong with your body because as you get older your body starts to weaken, especially if you don’t look after it properly. However, even the younger generation still suffer with common complaints as well as some unusual and rare cases. This article is going to make you question whether you could improve your lifestyle so that as you grow older, you decrease the chance of ailments forming. If you’re already suffering with certain conditions, it might help you find some relief from your symptoms.

Smoking and Alcohol

You probably don’t have to be told that smoking should be something you avoid like the plague. Not only does it make you smell, discolor your teeth and drain your money, it causes cancer. You might be thinking to yourself that you’ll be fine, but why take the risk? If you’re a smoker, quit while you’re still young enough not to have damaged your body too much. If you’ve never tried a cigarette, then don’t. Quitting smoking will help reduce the risk of you getting cancer, or developing other lung conditions like asthma later in life and also COPD.

Alcohol is a little bit of a taboo subject because so many people enjoy a drink or two. While there’s nothing wrong with that, bingeing on alcohol is bad for your liver, money, mind and much more. Remember to drink in moderation!

Looking After Your Bones

Many people forget about keeping their bones healthy, until they start getting problems like joint pain and brittle bones that break or crack easily. Remember to keep your calcium levels up through the food you eat and by drinking plenty of milk.

An alternative is to take a supplement like Strontium that contains a natural mineral that’s found in our bones. This can be found in AlgaeCal, but make sure to read up on AlgaeCal side effects to make sure you’re clued up on what to expect. Of course, if you’re worried about the condition of your bones, make sure to visit your GP to get professional advice on what treatment you should be taking.

Keeping Hydrated

Our bodies are mainly water, so if you’re not putting enough water into your bodies you will be starving it from one of the main sources in which it needs to run on. Aim to drink the recommended 2 liters of water a day to ensure your body is getting everything it needs.

It’s simple really, eat well, drink enough water, don’t put harmful toxins in your body and look after your bones and you will find yourself at peak fitness in no time!

Preparing For A Workout The Right Way

Getting ready for a workout is a very important part of it being actually productive; you’re going to need to get your mind about body ready for what you’re about to put it through so you’re going to want to make sure that it’s properly prepared! But what are the things you should be doing in order to make the most out of your workout? Well, if you read on you’re going to find out!

Pre Workout Supplements

As we all know, our bodies can only run off what we put inside them. We turn what our stomach receives into glucose and other respiratory substances so that our bodies can keep going! So, it makes sense to highlight the importance of what we take pre workout as it’s going to be kicking in just before and during our workout. There are multiple things you can take such as oxygen portable right before a set to get enough oxygen to your muscles or BCAAs to get that extra bit of protein into your muscles so that repair and growth can happen straight away!

Warm Up Sets

Warming up is possibly one of the most important thing in any work out; you don’t see professional lifters, runners, or any other kind of athlete for that matter doing anything without warming up first! But what does warming up actually do? Well, it does two things; it gets enough oxygen into your muscles to get ready for some hard respiration, so that you’re not going to have to wait for a minute or two to get your oxygen supplies up, and it stretches your muscles out. When your muscles go from not being used at all to being used loads, a lot of unnecessary tension builds up in the microfibrils which can lead to injuries. If you’re looking for more on warm ups and what will suit you, have a read of this!

Listening To Music

This sounds slightly daft, however it has been proven to have a positive effect upon people’s athletic performance, but why? Well, before a workout if you listen to certain songs that you resonate with you can get an increased amount of hormones released into your body, the one of most importance is going to be testosterone due to it’s aggressive behavioural effects that lead to increased muscular performance. Music is a great psychological factor too as it’s able to distract you from your workout whilst you’re actually doing it! There are a load more benefits to music that you can read about here.

Doing all of these things before your workout is going to massively improve your performance! Use some supplements to get more oxygen and protein into your body for when you need it most, listen to music that gets you going to release hormones and to get you psychologically prepared and make sure you warm up correctly so that you don’t injure yourself! Of course after your workout you’re going to want to eat the right foods to make sure that everything  you’ve done hasn’t gone to waste, so read this to get up to date on the best foods to eat!

Getting Fit While At Uni

It can be easy for your active levels to go down the pan when it comes to university. After all, you might not have to walk very far from your dorm when it comes to classes and hobbies. And you can spend a lot of time in your room working on assignments rather than getting active in the sunshine. However, your fitness doesn’t have to go down the pan while you are at college. In fact, here are some ways you can get fit while at uni.

Look into going to the campus gym

Depending on the size of your uni, it’s likely there might be a gym on campus. After all, they want their students to stay healthy while they are living at university. Going to the gym might be the last thing you want to do after a day of lectures. But a session in the gym can soon see you feeling a lot of healthier. After all, you can use the equipment to help you stay in shape. And going to the uni gym can often be a good social event. After all, you can meet some new friends and work out together. If you are worried about costs, a lot of uni gyms offer students reduced rates, so it doesn’t have to break the bank!

Invest in a new bike

It’s likely you left your car back home while you are at university. After all, it’s not necessary to have it at uni. And you can just rely on public transport to get you around the city. But if you want to get fitter, you might want to think about getting a bike. After all, it’s a great way to fit some exercise into your life when you are a student. You can go for a bike ride after your class to work your muscles. It’s one of the best forms of exercise as it works all your body. And an hour on your bike a day can soon see you losing the pounds. It can also help you to get to the other side of town easily. After all, getting the bus can be a drag. Just make sure you look into bikes which will keep you safe. In fact, look online at the pros and cons of Genesis V2100 bicycles, and other makes before buying. That way, you know it’s right for your uni area!

Go for a jog around campus

It’s so easy to just stick around in your room for hours on end. But it’s not going to be very good for your health if you don’t get active. Therefore, it’s time to get up and around campus. After all, it’s an excellent way to ensure you get some fitness into your life. And it can help you to see everything going on if you are a newbie. It might be that you go for a jog around campus. You can then get some good exercise into your life, and the fresh air will do you good too. Or if you are less fit, start with a walk, and you can soon build up into a daily jog!

And don’t be afraid to start a fitness group. After all, there might be other students who would be interested in getting healthier while at uni.

Meet Young YouTube Fitness Sensation Alivia D’Andrea (a.k.a. Fiercelivy)


If you are looking for some inspiration in regards to fitness and/or a healthy lifestyle, go to YouTube, type Fiercelivy in the search bar, and get ready to work hard and feel great while doing it! Alivia D’Andrea has succeeded in making fitness fun, and her videos are full of inspiration for everyone, whether you dance, cheer, do gymnastics, play sports, or just want to get fit. As a dancer myself, I find her workout and stretching routines very helpful, and I love to hear her words of wisdom and encouragement as she guides you to a healthier, happier you! Be sure to check her out at https://www.youtube.com/user/fiercelivy


R: How did you get into fitness and when did living a healthy lifestyle become important to you?

A: Growing up I was always relatively thin, but not fit. My sophomore year in high school, I gained some weight and started to feel lethargic. I wanted to lose the weight, but in a healthy way, so I started researching healthier food options and it just kind of took off from there. After studying and exploring the benefits of a healthier lifestyle, I felt so great inside and out, and wanted to share that with my subscribers.


R: What made you want to start a YouTube channel?

A: I wanted to do something that allowed me to project my voice, and I thought YouTube would be a great platform. Little did I know how much I would love making videos. I’ve been on YouTube for about three years now, but it wasn’t until last June that my channel started to really gain popularity. I didn’t receive a lot of recognition my first two years, but I kept at it because I loved it so much. Then last year, I decided to alter the content I was producing, and suddenly the acceptance began to soar.


R: What are some of the opportunities you’ve had since you became a YouTuber?

A: My presence on YouTube is still fairly new. However, I recently signed with a talent agency, and I’m looking forward to future opportunities like branding, collaborating with companies, and events.


R: What advice do you have for someone who wants to start a healthy lifestyle but doesn’t know how to begin?

A: Make small, specific goals, such as making a commitment to drinking five glasses of water a day. You will be more likely to be consistent, and a little progress each day adds up to big results. Also, your mind is a very powerful thing, so you need to make sure you have the right mindset about leading a healthy lifestyle. Get excited about all the healthy recipes you can try, learn the limits of your body, and reach for greater heights through recreational activities. Fall in love with taking care of your body, mind, and spirit.


R: It can be hard to stay motivated. What are some tips?

A: I get this question a lot from my subscribers. My top three tips would be:

  1. Take photos and keep a food journal to keep track of your progress and help you see the bigger picture.
  2. Follow social media accounts that post flexibility and fitness inspo and create a playlist of all the songs that motivate you.
  3. Lastly, don’t think of healthy eating as a diet, think of it as a lifestyle.


R: I heard that you travel a lot. Where have you gone? Where would you like to go?

A: I’ve been to China, England, Russia, France, the Caribbean, Italy, Spain, Germany, Finland, Denmark, Sweden, and Hawaii. I would love to visit Shanghai and Bora Bora.


R: I know that you dance. What else do you do?

A: I enjoy playing the piano and public speaking.


R: What are your social media addresses?


Instagram: @fiercelivy

Twitter: @aliviadandrea

Snapchat: @fiercelivy


R: Is there anything else you’d like to add?

A: We see so many tragedies on the news today, and it breaks my heart. As youth, sometimes we may feel like we can’t do much because we’re only “kids,” but remember that simple acts of forgiveness and charity, like donating food or clothes, and even just smiling at someone, are things we can do now. Great achievements can come from many small deeds strung together. Nonetheless, the one constant that can change the world from lonely and bitter to beautiful and compassionate is love. In any form, big or small, love can transform us all.


Written by Anna Tallarico

Photo credit: Alivia D’Andrea


I’m Unfit! How Can I Build Up My Strength and Endurance?

We all know the importance of regular exercise. It helps us to maintain our weight, boosts immunity, improves brain function and makes us feel good too. It’s recommended that we do at least 150 minutes of activity a week to keep us in peak physical shape. However working out doesn’t have to mean pushing yourself to your limits while you pour with sweat and utterly exhaust yourself. You can keep trim and get all of the health benefits with far more gentle exercise too. If you’re quite unfit, you probably won’t be able to hop on a treadmill and start sprinting, or perhaps you have an injury. If you’re looking to start on your fitness journey here are a few activities are suitable for everyone, and will burn excess fat and calories without risking injury.


Walking is fantastic exercise. It’s free, you don’t need any special equipment, and you can save yourself money on travel too. Give yourself a little extra time to go to school, college or work and instead of hopping in the car or on the bus, walk instead. While it mainly works the muscles in the legs, walking also helps to tone abs and even your arms too. You don’t have to power walk, but for the best benefits keep a good pace. You should be able to feel your breathing and heartrate is elevated, but not to the point you feel like they’re going to explode. Pop your headphones in, listen to some music and go for a walk or hike. If you have a dog, take them along too!


Cycling is great for weight loss and shaping your body, and it’s fun too. You could pack up a (healthy) picnic and go on a bike ride all day with friends. You get to explore your local area, take in the sights and enjoy the health benefits too. Cyclingweekly.com suggests making the most of your commute by cycling, so this could be something to consider. If you’re a beginner in the gym, using the exercise bike is a good place to start. Unlike some of the other equipment, it’s self-explanatory to use, and you can increase the resistance the fitter you get.


Not only is yoga good for the body but it improves the mind too. It helps to build your strength and flexibility meaning you have less chance of injuring yourself during other forms of exercise. It teaches you breathing and mindfulness techniques which can be useful if you suffer from anxiety or depression. It might not seem like the most cardio-heavy exercise, but according to bestyogablog.com it’s effective for weight loss with different types of yoga burning a surprising number of calories. It’s definitely something worth including in your fitness routine and helps break things up a little too since it’s a bit different from most other kinds of exercise.


Swimming is both gentle and fun but is incredible for the body. This article by livehealthy.chron.com states that it uses just about every muscle, so is ideal for an all- over workout. Start by doing a few laps and then increase it from there. You could aim to do an extra lap every time you swim, or set a time and try to beat it. It won’t aggravate the joints so is suitable for everyone (providing you can swim!)

How To Stay Motivated When It Comes To Getting Fit

You’ve decked out your Pinterest board with healthy recipes, summer looks and exercise plans, and you’re following your favourite fitspo models on Instagram. But how do you take the step from being inspired, to actually doing it? And once the hard work kicks in and your old habits come back, how do you stay motivated?

It’s hard to balance exercise and a healthy lifestyle with school responsibilities and work. But it’s not impossible. You can find some tips on making healthy lifestyle changes at http://www.relatemag.com/2017/06/the-3-key-components-in-any-healthy-lifestyle-change/, and this post will give you plenty of ways to keep your motivation up when you’re beginning to struggle.

Choose exercise that you enjoy

If you don’t like running, don’t run. If you don’t like going to the gym, don’t go to the gym. The trick to staying motivated in the long term is finding a kind of exercise that you enjoy doing. From pole dancing to rock climbing, swimming to surfing, there are so many ways that you can get and stay fit, that aren’t boring. There are some really fun suggestions at http://www.webmd.com/fitness-exercise/features/the-unworkout-7-ways-get-fit-have-fun, so take your pick and see how it goes. Experiment with a few different taster sessions, and see what you enjoy the best, what fits with your lifestyle, what you can afford, and how much of a workout you get from it.

Get ready the night before

If you’ve planned to do a class at the gym or to go for a run in the morning, don’t let anything get in your way. Make sure you get everything ready the night before, so that when you wake up you aren’t looking for excuses to not go. Get your lunch for school or work sorted and make up an easy breakfast, like the overnight oats at https://wholefully.com/8-classic-overnight-oats-recipes-you-should-try/. You could even get your clothes, bag and books sorted so that when you get back, you only need to hop in the shower and get dressed, without having to think about what to wear.

Sign up for classes and training

If you’ve signed up for a class, or with a personal trainer, the impetus to go is even stronger, as you won’t want to waste any money. Plus, personal trainers, like those at https://origympersonaltrainercourses.co.uk/online-personal-trainer-course/, will tailor your sessions to work on exactly what you want – so you won’t have to waste time wondering what sort of exercises to do, or which machines to use. If you’re not confident using the machines at the gym, having a personal trainer will help improve you, so that you can use them when you’re on your own.

Get fit with friends or family

If you’ve got a friend or family member relying on you to do some sort of exercise, it’ll be much easier to stay motivated. It’s hard to go to the gym or workout alone, but if you’re going with friends, just see it as another way to catch up and chat. Plus, you don’t want to be the person who always bails, so you’ll need to stick to your fitness plan to keep your friends happy.

The 3 Key Components In Any Healthy Lifestyle Change

When you’re looking to make a healthy lifestyle change, you can often find yourself looking for the right ways to go about it. After all, you want to make sure that your body is in the best shape possible. To do that, you often have to look at both your body, overall health levels, and lifestyle choices holistically. It helps to look at the areas of your life that you find to be quite unhealthy and see how you can flip them over to being a healthy choice. With three main areas, those being nutrition, fitness, and wellness, you have a lot of ground to cover, but when you feel healthier and happier in the end, it will all be worth it.


First up, let’s talk all things nutrition. Food can often be a difficult area to discuss when it comes to making yourself healthier. You often feel as if you need to restrict yourself to be healthy, but that’s the opposite attitude to have if you’re looking to be healthy. Instead, what you need to do is make sure that you’re eating a balanced diet rich in all of the foods that your body needs.

Lean meats and fish, fruits and vegetables and whole grains are essential to keep your body functioning properly. But, you might also want to think about trying out shakes, like these https://topratedweightlossshakes.com/where-to-buy-ideal-shape-shakes/, if you need snacks to keep you going in the day, or you’re looking to lose a bit of weight so that your BMI get to a healthy range.



Then there’s the fitness side of things. Although you may not be the most sporty person in the world, it is essential to do some kind of exercise so that your body can be as strong and healthy as you want it to be. But, you don’t have to pressure yourself into joining an intimidating sports team or a scary gym if that’s not what you want.

Sometimes, working out at home, using some of the tips in this post http://www.relatemag.com/2017/06/the-best-ways-to-workout-at-home-and-stay-motivated/, can be a great way to ensure that your fitness levels are where they should be. You could also join a fun workout class with friends, or even start something different like yoga.


And then there’s also your wellness to think about. If you want to lead a healthy lifestyle, you need to think about your general levels of well-being too, including all of the areas outlined here https://psychcentral.com/lib/15-tips-to-boost-your-well-being-and-happiness/. Laughing and being happy, having a key passion, and controlling your negative thoughts can all help.

But, the social side of things isn’t all that you can do. Making sure you get enough sleep, enjoying some fresh air every once in awhile, and of course using prayer to calm your mind can all ensure that you are working on being your happiest, healthiest self.

Three Handy Pieces Of Equipment That Can Help You Achieve Your Fitness Goals

When it comes to our health and fitness, it can sometimes feel like a long uphill struggle. Tackling any weight or health related issues requires a lot of motivation in the first place, something we often forget to pat ourselves on the back for. But when we feel as though we are putting our heart and soul into our fitness regime and getting nothing back, it can be very disheartening. It can also make some of us feel tempted to give up and quit altogether. But in reality, just by adding certain pieces of equipment or kit to your health routine, you can start to see some real changes. Many of us often think we are making healthy choices simply by eating fruit and vegetables and doing a lot of cardio. But whilst that will initially cause you to shed the pounds, you may find that you reach a point where your body and fitness levels stay exactly the same. Take a look at these hot pieces of kit you can add to your workout and lifestyle to see the best results possible.

Good-fitting footwear

If there’s one piece of workout wear that it is absolutely vital to get right, it’s your shoes. We put our feet through a lot during the average gym session, so it’s important that we show them some love with good quality footwear. If you have been wearing poor-fitting shoes for a while, or trainers that perhaps don’t meet gym-worthy requirements, you may notice some negative side effects on your workout. If your trainers are not supportive enough, you may not be able to run as well as you would in a good pair, which can affect the quality of your workout. Look for a pair that is well-cushioned, and that also enables the foot to breathe. You should also add some comfortable socks to your gym footwear – a gym shark coupon can help you to find discounts on some top-quality sportswear.

Home weights

When us ladies are trying to tone up those problem areas, many of us stick to cardio and aerobics. Women have shunned weight work for decades due to the fear of becoming ‘too big’ and losing their feminine shape. But in reality, when it comes to toning, there is nothing better than lifting weights. Bodyweight workouts are still good, of course. But if you want to see effective results faster, investing in a set of home weights could be the perfect thing for you.

Food measuring cups 

So, you’ve made all the right changes to your diet. You’ve swapped refined carbs for wholemeal ones, and have all but cut out sugar. So why are you still the same weight as when you started? One common mistake many people make when it comes to their diets is eating all the right food, but eating too much of it. You can get away with eating a bigger quantity of food if the food in question is healthy – but, there is a limit. Eating a small mountain of brown rice is healthier than white rice, but it is still going to make you put on weight if you are having too much of a good thing. Invest in some measuring cups for your food so that whenever you cook, you know you are not overeating.