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Beginner Tips to Running the Perfect Marathon

January 21st, 2014 | Posted by nikki in Blog - (Comments Off on Beginner Tips to Running the Perfect Marathon)
Heart rate monitor

The trouble with training for a marathon is that every runner is different. What works for one person may not work for another and it’s tough to get to know your body, especially if this is your first marathon. The important thing to remember is that you should train at a pace that suits you and listen to your body to prevent injury. Here are some of the best tips for preparing for your first marathon that work for every runner.

Don’t overdo it

Sure you need to train enough, but getting an injury can rule you out of a race. After all those months of training it can be really heart breaking. Instead, listen to your body and push the limits, but don’t go too far. It’s better to be slightly undertrained, but strong and healthy than limping through the race with an injury.

Build up slowly

Start with a low weekly mileage and then add no more than 10% each week. Start well in advance of the race so you will have enough time to train.

Leave time for recovery

When you do long runs or have a tough week of training, make sure that you leave ample time for recovery. Don’t worry that you are losing form; you’re fine! Not leaving enough time to recover will mean you set yourself up for injury.

Perfect your pace

You need to find the pace that is right for you and practice it. Running too fast, especially when you get caught up in the spirit of the race, will mean that you will be too tired to finish.

Get the right gear

You don’t need a lot of it, but ensure that you have the right shoes for you and use a heart rate monitor to pace yourself.

Get the best heart rate monitors at the best prices from Healthcheck Systems.com

Heart Rate Monitors

December 19th, 2013 | Posted by nikki in Blog - (Comments Off on Heart Rate Monitors)
Heart rate

Heart rate monitors are an essential tool for the serious athlete. Whether you are competing at a professional level or are thinking of training for a marathon, a heart rate monitor can really help you to achieve your goals.

Professional athletes have very low resting heart rates. This is because, as athletes train, their heart capacity increases. This means that the heart has to beat fewer times in a minute to achieve the same blood circulation. Miguel Indurain, a cyclist and five time Tour de France winner, has a resting heart rate of 28 beats per minute which is one of the lowest ever recorded in a healthy person.

A heart rate monitor is not just for indicating your resting heart rate, but also for monitoring the intensity of your workout. To do so, you must first establish the lactate threshold. This is the hardest you can run without experiencing serious discomfort. This means that your breathing is controlled up until the lactate threshold and after this point, it becomes labored.

Once you have established your lactate threshold, you can practice running at a pace that will help you to improve your endurance. Running too fast too often can result in injury or burnout. Running below your lactate threshold can help you to run further and improve your endurance.

Heart rate monitors also help you to establish your current level of exertion. If you are faced with a hill, you can push yourself harder if your heart rate monitor indicates that you have not yet reached your lactate threshold.

For most athletes, a heart rate monitor is an indispensable tool in their training program. Speak with your trainer so that you can establish your five heart rate zones and work on a training schedule that moves you through all five with every run.

For the best heart rate monitors, visit Healthcheck Systems.com.

Gift ideas for the health-conscious

December 11th, 2013 | Posted by nikki in Blog - (Comments Off on Gift ideas for the health-conscious)
stress free

Do you have someone special in your life who enjoys a healthy lifestyle? Do they love sports, run marathons or enjoy a healthy diet? If you do have someone in your life like this, here are some of the best gifts for the health-conscious this Christmas.

Bathroom Scales

Get the latest state-of-the-art digital bathroom scales that also measure body fat and calories. This is a really useful tool for those who are working to a health goal. You can get a wide range of models at a variety of prices from Healthcheck Systems.

Heart Rate Monitors

This is an essential tool for the serious athlete as well as the novice. When you are training for a triathlon, marathon or bike race, you need to monitor your heart rate to know when you should train harder and move faster. The heart rate monitor helps athletes to get the most out of every workout. Get the best technologically advanced heart rate monitors here.

Blood Pressure monitor

These help you to regulate your blood pressure by keeping accurate readings. You can get a wide range of blood pressure monitors for the wrist or arm from the experts at Healthcheck Systems.

Pedometers

These nifty little gadgets help to keep track of how many steps you have taken in a day. They can tell you how far you have traveled and how many calories you have burned. Most come with a stop watch so that you can record your times as well. Get the widest range of pedometers at the lowest prices here.

Fat Calipers

Get more accurate readings of your body fat index with these fat calipers. Fat calipers help you to regulate your body weight to the right weight for your height and age for a healthier lifestyle. Find a wide range of fat calipers here.

Avoiding the Holiday Binge

December 5th, 2013 | Posted by nikki in Blog - (Comments Off on Avoiding the Holiday Binge)
Christmas tree

Its holiday season and all those parties, special events and delicious dishes usually mean that you put on a little extra weight over the festive season.

Don’t diet over the holidays

It’s almost impossible to attend all these festive events and lose weight at the same time, so don’t set yourself up for failure. Be realistic about your expectations and manage your calorie intake with one thing in mind; moderation!

Get back on the horse

So you ate three cookies and had a glass of eggnog, the best thing to do now is take it easy for the rest of the day. If you do give in to temptation, don’t throw the baby out with the bathwater and go on a binge. Instead, just try your best and don’t leave the healthy eating for your new year’s resolution.

Get busy

With holiday movies, visiting family and friends and cooler weather, it can be tough to motivate yourself to get moving. Don’t skimp on your exercise regimen over the holidays. Instead, make moving part of your holiday fun. Make snowmen outside with the kids, go ice skating with friends or take walks around your neighborhood to see the festive lights. It’s ok to stay away from the gym, but try to get moving over the holidays so that you keep your weight in check and feel better too.

Don’t forget the water

Drink a glass of water for every glass of wine or every cocktail so that you stay hydrated and feel fuller. When it comes to drinks, try to limit yourself to one or two a day as they do contain a lot of calories.

Keep track of your progress with a bathroom scale from Healthcheck Systems.com.

Medical Benefits of Meditation

November 7th, 2013 | Posted by nikki in Blog - (Comments Off on Medical Benefits of Meditation)
eatthin

At Healthcheck Systems.com your well being is our most important concern. Mediation is the practice of stilling the mind and focused breathing that helps practitioners to live long and healthy lives. One of the best things about mediation is that it’s free and you can do it anywhere. You don’t even need any equipment, simply close your eyes and relax. Here are some of the main benefits of practicing even a couple of minutes of mediation every day.

Health benefits of mediation:

Increased immunity: A study at the Ohio State University found that mediation boosts your immune system. In particular they focused on the ability of practitioners to reduce the incidence of cancerous cells and they found that patients who meditated regularly had fewer incidences of tumor growth.

Relaxation: Meditation has a profoundly positive influence on stress and the central nervous system. The deep relaxation achieved during meditation enables practitioners to reduce their stress levels and all the bad health effects of stress.

Lower Blood Pressure: Just ten minutes a day of mediation is able to make a significant impact on blood pressure levels and it doesn’t come with all the side effects of the medication you would have to take to achieve the same result.

Reduces heart disease: Perhaps it’s because you’re calmer and have lower blood pressure, but meditation reduces the C-reactive protein in the body with is associated with heart disease.

Reduces pain and inflammation: Regular meditation is able to markedly reduce inflammation and pain in patients.

A daily meditation need only take a couple of minutes. But it will make a big difference to your life both emotionally (you’ll be calmer and happier) and physically. Go ahead… try it.

For the best health products at prices that will make you very happy, go to www.healthchecksystems.com.

Is sugar bad for you?

October 31st, 2013 | Posted by nikki in Blog - (Comments Off on Is sugar bad for you?)
The beautiful young woman eat tasty cake

Most of us consume quite a bit of sugar every day. It’s in the beverages we drink, in the snacks we eat and even in our food, but is it really that bad for us? We take a look at the impact sugar has on your body and show you why it’s best to ditch the sweet tooth.

Mouthing off

Sugar leads to gum disease and cavities. Sugar provides food for the bacteria that lives in your mouth and this builds up on your teeth causing bad breath, cavities and gum disease. Sugar also inhibits the absorption of calcium and magnesium, which weakens teeth and bones. Sugar also increases the acidity of saliva which only exacerbates oral hygiene problems.

Body wise

Of course sugar’s best known consequences are obesity and type –two diabetes, but sugar can also cause kidney damage and lead to high cholesterol. Sugar contributes to cardiovascular disease.

Sugar can cause hypertension and has been linked to depression in several studies. Sugar  increases the likelihood of hyperactivity and crankiness in children and it can increase their adrenaline levels.

Sugar causes hypertension, migraines and hormonal imbalances as well as a long list of other ailments.

Luckily, there are tons of alternatives to sugar that allow you to enjoy sweet things without the negative physical effects of sugar. You can use agave, stevia, honey or maple syrup to sweeten your meals and drinks. As with all things; moderation is the key. When you enjoy sweet things in moderation, you are unlikely to experience long-term health risks. Remember to stay away from candy, but do eat dark chocolate which is actually good for you (again in moderation!)

Get all your healthcare products and advice from Healthcheck Systems.com

How to Lose Baby Weight Quickly

October 18th, 2013 | Posted by nikki in Blog - (Comments Off on How to Lose Baby Weight Quickly)
Baby Weight

pic by DFB

Once your baby has arrived, you will want to be getting back into shape. The most important thing to remember is; don’t diet! If you are nursing, your baby needs their nutrients to grow strong and healthy and you need to regain your strength. Not eating well may delay your recovery and affect your baby’s development. Instead, just use these great tips and you’ll be back to your pre-baby weight in no time at all.

Breastfeeding

This is a great way to lose weight naturally. About 300 of the calories you consume each day will go to producing healthy breast milk for baby. If you are returning to work, then use a breast pump to keep your body producing milk.

Get moving

Of course you’re tired, but getting some exercise will help you to shed the pounds and will improve your metabolism. When you exercise you will feel stronger and healthier. Incorporate exercise into your daily routine so that you don’t have to make special time for it. If baby is struggling to fall asleep, go for a walk or a job in the park with the stroller. Do yoga or aerobics while baby is talking a nap or walk to the shop instead of driving.

Buddy up

Yes its hard to find the time to exercise, but walking or running with a friend is a great way to ensure that you stick to an exercise regimen. If you want to go to the gym, then find a friend who shares your exercise ambitions. Take turns to babysit so that the other one can go to an exercise class or hit the treadmills.

Be realistic

Celebrity moms bounce back to their pre-baby weight in no time at all, but they have personal trainers, chefs and nanny’s to help them. You should expect to take a little longer to reach your goal weight. You should also make allowances for the fact that having a baby will change your body shape permanently.

Always remember to take care of yourself first. A healthy body is much better than a super skinny one, so take your time and move at your own pace.

Tips to Diet Success

October 8th, 2013 | Posted by nikki in Blog - (Comments Off on Tips to Diet Success)
Healthy tummy

pic by Artha

I am sure you have all tried a bunch of different diets, weight loss plans and some may have even tried pills to lose weight. At the end of the day, there is no shortcut to weight loss. Studies have shown that fad diets do allow you to lose weight quickly, but you will just put it back on as soon as the diet is over. What you really need is slow, healthy weight loss that is a result of the adoption of healthy eating habits that will become part of your new lifestyle.

Slowly does it

Forget the fast track; ditch the deadlines and simply decide to live a healthy life. When you look back on yourself in a year’s time, you won’t believe the difference. Like all things, drastic changes are probably not something you will be sticking to. Denying yourself all your favorite things and cutting back heavily on your calorie intake is unlikely to render long-term results. Instead, make slow changes and adopt one new habit every month.

Get moving

You have to move more. That doesn’t mean you have to exercises that you hate and which you will never stick to. Instead, find things you enjoy doing and slowly start including them in your daily routine. Take a walk around the block when you get home from work, or walk to the store on the weekend instead of driving. When you stop driving everywhere and start walking or biking, you will soon make it part of your lifestyle.

Do yoga, or play a sport, swim or play with your kids, move into a home with a garden or get a dog; make changes to your lifestyle that slowly get you out and active. It relieves stress, improves health and mobility.

Cut it out

Slowly start to cut out things that you shouldn’t be eating. When you take something out, put something healthy in its place. Replace sugar with stevia and butter with avocadoes. When you find healthy substitutes for foods which aren’t good for you, you don’t feel deprived and you are more likely to stick to your new regimen.

Its all about finding the balance that works for you. You already know what you have to do to live a healthy life; eat well and exercise. Now integrate this new lifestyle slowly so you have time to still enjoy your life and adapt to a healthier way of living.

Measure your progress with durable, technologically advanced bathroom scales and other health products from Healthcheck Systems

Have your Cake and Eat it Too!

October 1st, 2013 | Posted by nikki in Blog - (Comments Off on Have your Cake and Eat it Too!)
crazy weight loss tips

Is your sweet tooth getting the better of you? You can have your desserts and eat them too if you follow these amazing recipes from Healthcheck Systems. Now you can lose weight and still enjoy your after dinner treats with these great dessert recipes.

Lemon Mousse

2 cups strawberries
1 bag gelatin
3⁄4 cup white sugar
2 tsp. grated lemon rind
1⁄2 cup lemon juice
1 tbsp. light olive oil
1 large egg
1 1⁄3 cups fat-free plain yogurt

Cut the strawberries into slices. Put a ¼ cup cold water in the bottom of a cup and sprinkle the gelatin on top. Allow to stand until it softens. Whisk together ¼ cup water, sugar, lemon rind, lemon juice, olive oil and the egg until stiff. Whisk in the gelatin. Layer the mouse and the strawberry slices and cool until set (about 3 hours.)

Toasted Almond Meringues

1 ¼ cups sliced almonds
1 cup egg whites
1 cup white sugar
1 cup confectioner’s sugar
½ tsp. salt

Preheat the oven to 200°F. Line a cookie sheet with parchment paper and set aside for later use. In a skillet, heat the almonds gently over a medium heat until they start to smell sweetly. Set aside. Whisk egg whites to peaks, then slowly add confectioner’s sugar and salt, whisking constantly. Fold in 1 cup white sugar and 1 cup of the toasted almonds. Place large scoops of the meringue mixture on the parchment. Sprinkle the remaining toasted almonds on the top of the meringues. Bake in the oven at 200°F for two hours. Turn off the oven and leave the meringues to dry overnight. You can store them in an airtight container for up to 3 days. Makes 18 meringues and each one contains 112 calories and 3g of fat.

Eat yourself to a Better Memory

September 24th, 2013 | Posted by nikki in Blog - (Comments Off on Eat yourself to a Better Memory)
Veggies

Dementia is one of the fastest growing diseases and affects 24 million people worldwide. It causes memory loss and affects thinking, language ability, judgement and behavior. With widespread increases in the incidence of dementia, 84 million people will be affected by the year 2040. There are some foods you can eat which will help to mitigate the effects of age-related memory ailments.

Berries

These contain anti-oxidants which combat free radicals which attack and damage brain cells. Just a ¼ cup of berries a day can help to improve your memory.  Other foods which are good for their anti-oxidants include garlic, onions, green tea, red wine, broccoli and spinach.

Spinach

Foods high in vitamins B6 and B12 are vital to healthy brain functioning and increase red blood cell production. Spinach has both these B-vitamins in abundance as well as potassium, magnesium and folic acid.

Broccoli and Brussel Sprouts

These two veggies contain acetylcholine which helps to create connections in the brain. Dairy and salmon are also really great sources of acetylcholine.

Salmon

Boost your memory by 15% with the Omega-3 fatty acids found in salmon and other foods like mackerel, sardines, trout, prawns and mussels. These oily fish should ideally be eaten at least twice a week.

Tomatoes

The lycopene in tomatoes is a very effective anti-oxidant.

Pumpkin Seeds

The Zinc in pumpkin seeds improves brain functioning and memory. If you don’t like pumpkin seeds, try adding oysters, wheatgerm, dark chocolate, peanuts and crab meat to your diet.

Ginko Baloba

This can be taken in supplement form and helps improve blood circulation and oxygen in the brain.

Exercise regularly, keep a healthy weight and keep your blood pressure stable by eating regularly throughout the day to keep your brain operating at its prime.

Keep tabs of your blood pressure with this great wrist blood pressure monitor from Healthcheck Systems.