Guest post: 4 Ways To Improve Your Running Speed

Whether you run for the joy of it or are prepping your 11^th marathon, sooner or later, you’re going to want to boost your running speed—to shave off seconds, or even minutes, from your personal best.

If you’ve reached that point, then today you’re in the right place.

In this article, I’ll unravel four training strategies for taking your running speed to the next level.

Let’s lace up and dig in.

Hill Reps

The extra resistance of going up a hill puts a much greater demand on your body and cardiovascular system than running on a flat surface—the more challenging, the better.

Although hills come in various sizes and inclines, the main idea is the same—You run up the hill as fast as you can with good technique, then jog or walk down for recovery.

Here’s how to do them right. Start by locating a hill that’s roughly 150 to 200m in length with an incline that’s enough to test you but not to the point where your form goes south.

Then following the warm-up, run up the hill at your 5K pace, or a little bit faster.  Once you get on top, jog down at a very easy pace to recover, then repeat the process for 15 to 20 minutes.

Make it a goal to maintain the same effort level as you climb you the hill. Engage your core, keep your shoulders loose, and gaze straight ahead.

Go Plyo

Plyo training consists of high-velocity, explosive exercises that depend on the power produced through the stretch-shortening cycle by often performing bodyweight jumping movement.

These are an awesome way for you to increase your power output and athletic performance.

Again, don’t take my word for it. A study published in the Journal of Strength And Conditioning Research reported that middle and long-distance runners who did plyometrics for six weeks improved their race results by up to 4 percent.

Just like sprinting, a few minutes of plyometric can go a long way.  Try doing 5 to 10 minutes after completing an easy run or as a part of your weightlifting sessions.

Just make sure to push your body to the max. Here are some of the best plyo moves for runners:

• Jump roping
• Box jumps
• Burpees
• Med ball toss
• Jumping lunges
• Jumping squats
• Skipping drills
• Standing long jumps

What’s more?

Typical plyo moves are technically more demanding and call for good form for making the most out of them while staying injury-free. To err on the side of caution, consider hiring a personal trainer to evaluate your form or filming yourself so you can assess your form. 

Strength Train

Not all the steps required to improve your running speed are running steps. Your cross-training activity—as in, non-running workouts—can also greatly impact your ability to crank up the speed and maintain it. One of these favorite cross-training options is strength training.

A regular weight lifting routine achieves the following:

• Helping run faster by improving power and neuromuscular coordination.
• Preventing injuries by but not only strengthens muscles but also joints, bones, ligaments, and tissue.
• Enhancing running economy by promoting stride efficiently and coordination.

Here are some of the strength moves that are the most beneficial to runners.

• Pushups
• Planks
• Back squats
• Front squats
• Lunges
• Deadlifts
• Nordic curls
• SB hamstrings curls
• Russian twists

 To build your routine, feel free to either focus on one area (upper body, lower body, or core) or pick a couple of exercises from each area for a total body workout.

Avoid Overtraining

Don’t assume that giving it your all every day will make you better a runner—in fact, push your body too much too soon, and you’ll be asking for injury and burnouts.

When you exercise, especially when you push your body hard, you create micros tears in your muscles. The only way to let those micro-tears and damage heal by letting your body rest.

As a rule of thumb, don’t perform back-to-back days of intense training—at the very least, give yourself one recovery day per week.

How do you know it’s time to ease off?

Here are some of the signs that you’re running your body into the ground.

• Chronic fatigue
• Chronic aches and pains
• Elevated resting heart rate
• Mood swings and irritability
• Inability to focus
• Loss of coordination and balance
• Poor athletic performance
• Loss of appetite
• Unexplained weight loss
• Feeling like you’re getting sick
• Poor sleep

Conclusion

There you have it. In order to improve your speed, you simply need to put the following tips into practice. Then it’s just a matter of time before you start reaping the results of your hard labour. The rest is just details, as the saying goes.

What about you? Do you have any favorite speedwork you’ll love to share with us? I’d love to hear from you in the comments section below.

About the author:

David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy. Check his blog Runners Blueprint for more info.

Guest post by David Dack
Images purchased by David Dack from Fotolia

Guest post: When should I replace my running shoes?

“When should I replace my running shoes?” This is a common question all runners have. But why should you even consider swapping your running shoes?

Here’s the truth. Even if your shoes feel as valuable as gold, they won’t last you forever.

As you log in more miles, the cushy foam starts to get compressed under the weight, and the outsoles begin to go bald. Once your shoes are past their prime, they can no longer protect your body from the repetitive pounding, leading to soreness and injury.

That’s why it’s always vital to know when to replace your shoes.

To help you make the right decision, I’ve compiled a list of tips and signs to help you decide when your shoes are indeed done. This guide will show you how long-running kicks typically last, the telling sign of a worn-out pair, and when to replace your running shoes.

Sounds good?

Let’s get started.

The Exact Range

Estimates on how long running shoes should last vary, but the rule of thumb says to look for new ones every 400 to 500 miles. This means if you average 15 miles per week, you’ll need new kicks every six to eight months.

Of course, I guess you could keep running in worn-out shoes, but just like driving a car on bald tyres, the risks of something going wrong increases each time you stride the ground.

However, the 400 to 500 miles rule is not cast in stone. It’s simply a rough estimate. The exact mileage depends on many factors, such as your body weight, running style, training intensity, and more importantly, the surface on which run.

So, for instance, if you run on tough terrain or trails, you’ll need to swap your trainers for a new one sooner than if you primarily stick to softer surfaces.

The Signs to Check for

Here’s what you need to do to make sure that your sneakers don’t run you into the ground.

Keep track of your Shoe Miles

It’s often hard to tell just how many miles you have logged in your shoes, especially when you are not following a detailed running plan, or rotate through many shoes.

Here’s how to make it easier.

Use a permanent marker to write down the date of first use on a part of your trainers that won’t get worn off, then keep track of your mileage in a diary to know when it’s time to swap them out.

You should also consider using running apps such as Strava that let you monitor your mileage in different pairs of shoes. Some apps may even inform you once you’re past that 500-mile mark and suggest that you start looking for a new pair.

Check the Outsole

The outsole consists of the rubber part of the shoe that gets in contact with the ground from heel to toe. It plays an essential role because it offers the clearest sign of wear and tear.

The outsoles of your running shoes are equipped with treads, just like car tyres, which helps reduce landing’s impact and grip the road. As you log in more miles, the rubber on the bottom outsole begins to wear away.

Look for any bald spots on the outsole of your trainers where the rubber has broken down.  This is especially the case if the tread is entirely gone or the outsole is completely white.

You’re Feeling Pain

Wear, tear, and mileage aside, one more thing to check whether you need to ditch your shoes is your own body.

When your sole-mate no longer offers ample support and protection as they did when you first started using them, it usually leads to pain.

If you’re starting to experience annoying little pains, especially aching arches, sore soles, painful knees, tender shins, and other small nuisances, then it’s time to assess your shoes.

Conclusion

There you have it! The above guidelines are all you need to make sure you know when it’s time to turn off the switch on your running shoes and look for new ones. Just make sure to head to the nearest running speciality store when looking for new sole-mates. That way you make sure you make the right decision both for your wallet and running enjoyment. The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep running strong.

About the author:

David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy. Check his blog Runners Blueprint for more info.

Guest post by David Dack
Images purchased by David Dack from Fotolia

Guest post: How does the Ketogenic diet work?

Guest post by Ricard Ponsi of Workout-Temple

Nutritional ketosis is a dietary protocol whose objective is to improve our metabolic flexibility when using fatty acids as the main energy substrate. For this, the intake of carbohydrates is limited, depending on the individual, approximately 50 g net per day.

With this we generate low levels of insulin in plasma and, subsequently, a reduction of glycogen levels in muscular and hepatic reserves. In the absence of the main fuel of our body (glucose) the ketogenesis process is activated, where the liver will produce ketone bodies to feed the different tissues and cells.

KETOSIS is a NATURAL state that human beings have experienced since the beginning of time. Therefore, we are evolutionarily adapted to use both energy substrates (ketone bodies and glucose), which means that past civilization may have consciously sought a state of fasting or induced ketosis. This is why, evolutionarily speaking our physiology seeks an alternative mechanism to glucose as it is the only source of energy.

Photo source: https://pixabay.com/

Nutritional ketosis and metabolic flexibility

We can define the metabolic flexibility as the efficiency of our body when using energy substrates depending on demand such as walking, running or sprinting. Remember that, although our glycogen reserves (both muscular and hepatic) are limited, the same is not true of our fat stores, the latter being able to represent a much greater amount than the former. So… Why doesn’t our body use fats? What happens is that in a traditional diet based on hydrates (and not always from the best sources) our body always finds plasma glucose and glycogen stores full. Therefore, it does not need to look for any other energy source. Our body has simply ‘forgotten’ how to use fats as energy. It is here when the ‘low carb’ or ‘ketogenic’ guidelines are an interesting tool.

Adaptation to a new fuel

It is the process called Ketoadaptation, which we could define as the process through which human metabolism adapts to the use of fats optimally as the main source of energy. In the beginning a drastic change it can condition sports performance and your daily life, but in most of the cases the symptoms are diluted after the first week.

Symptoms of Keto-adaptation:

– Fatigue
– Worse sports performance
– Dizziness
– Cramps
– Constipation
– Palpitations

Once past the moment of adaptation we will see how the symptoms disappear, signal that our metabolism works optimally and achieving efficiency in both our sports and personal performance.

Very important considerations

Ketosis is NOT a pathological state. And I must emphasize this because, in a still very widespread way, nutritional ketosis is often confused with diabetic ketoacidosis.

Many symptoms may be due to a lack of electrolytes during the beginning of the ketosis process. There is a reduction in glycogen levels and, as a consequence, also a loss of water associated with this glycogen. With this loss of water there will be a ‘drag’ of electrolytes that we should know and replace, with special emphasis on 3 of them.

– Sodium DRI = 5000 – 7000 mg
– Potassium DRI = 1000 – 3500 mg
– Magnesium DRI = 300 – 500mg

I must emphasize that nutritional ketosis is NOT a hyperproteic diet, but moderate or protein-adjusted. The amount of protein is maintained at constant values depending on the objectives of the subject, and can range between 1.4 to 2.0 g / kg body weight.

Ketosis and sports performance

Resistance discipline: In this type of activities there are promising investigations and cases of ketoadapted athletes where the fat / glycogen use ratio is optimized, which positions as a great tool to maximize performance. Nutritional ketosis improves fat oxidation and metabolic flexibility, which is vital in long-term efforts where the main energy system is aerobic.

Discipline of strength: In disciplines where the main component is strength and power, the dominant energy substrate is the path of phosphogens, which is not impacted by a nutritional ketosis.

Hypertrophy training: This modality seeks to increase the total volume (series and repetitions) so the glycolytic pathway is a very important metabolic pathway. Since nutritional ketosis reduces muscle glycogen levels and also circulating insulin, it makes sense to think that it is not the optimal state to build muscle mass.

Conclusion on keto diet

In my opinion, the ketogenic diet can be an interesting strategy to introduce in periods of 6 to 10 weeks (a couple times a year) and benefit greatly from its effects.

During the intervention time there are very notable improvements in fat loss (extensive benefits proven), while maintaining the muscle mass and keeping performance levels measured through RM in different exercises.

Guest post by Ricard Ponsi and Pere Coll
Originally posted on the Workout-Temple website here.

Vaccine Science Revisited by James and Lance Morcan

I have received a free e-copy of the book Vaccine Science Revisited: Are Childhood Immunisations As Safe As Claimed? by James & Lance Morcan to review. You may find out more about the authors on their website.

Here is the book blurb.

An unbiased, neutral, fact-based investigation that simply allows the science to do the talking on childhood vaccinations. Written by father and son investigative journalism/research team Lance & James Morcan, with a foreword by medical laboratory scientist Elísabet Norris, VACCINE SCIENCE REVISITED is possibly the most well-referenced work yet to explore this contentious healthcare subject.

This exhaustively-researched book avoids all rumor, conjecture and anecdotal evidence, and steadfastly focuses on what the latest medical studies actually reveal about vaccines listed on the immunization schedule. One by one the ingredients of the vaccines being manufactured today are put under the microscope by comparing peer-reviewed, published studies.

By collaborating with a professional medical advisory team and utilizing investigative journalism methods, the Morcans have painstakingly sifted through the world’s best scientific research papers. They analyze the most reliable and untainted studies in order to uncover true and accurate data on vaccine safety.

No matter your level of education or experience – whether you are a doctor, layman, scientist, nurse, med student or new parent – be prepared to be surprised by many of the medical research findings in VACCINE SCIENCE REVISITED: Are Childhood Immunizations As Safe As Claimed?

I was surprised to receive this book, as I hadn’t requested it. However I set to reading it with high expectations as I had previously really enjoyed Silent Fear, a fictional thriller by father and son duo, Lance and James Morcan.

I’ve always been aware that childhood vaccination is a contentious topic, particularly with regards to the MMR vaccine. Every so often it hits the news headlines with possible links to autism and other health issues. We decided to vaccinate both our sons as per UK guidelines. I think I thought at that time, they would then be immune to these illnesses forever, having had mumps three times myself as a child. Of course I subsequently found out this was not the case for son1, so we repeated all his vaccinations back to those from babyhood, starting about 6 months after he finished chemotherapy.

Chicken pox is one illness that is not routinely vaccinated against here in the UK and son1 caught this when he was age 3. Luckily his immunity prevailed every time there was an outbreak at school whilst he was on chemotherapy. But it meant yet another needle to check his immunity, every time he was exposed. When I found out that chicken pox is routinely vaccinated against in some other countries, it did cause me to question why not in the UK, each time he had to undergo this test.

So with all my personal experiences, I thought that this would prove to be a very interesting topic to gain some insight from this book. However the book is divided into parts with what I was hoping to read about towards the second half of the book. The start of the book after an interesting forward seemed to focus on smallpox in the 1700s and Dr Jenner whom I remember learning about at school. I was just about coping with this section but when the book moved on to focus on cells, I began to switch off. It was getting too technical and not holding my interest. I was not even 15% through the book yet.

Unfortunately there were no hyperlinks for the chapters, so I couldn’t attempt to fast forward to see if part 2 would prove more interesting. In the end, I’m sorry to say I just gave up on this book. A shame as I could tell that the authors had invested a huge amount of research into this topic. I’m sure it is probably a must-read for those in the medical profession.

Vaccine Science Revisited is available on Amazon, currently priced at £1.99 in  in Kindle format. Unfortunately too complicated for me.

Update – The e-version of the book I received was a PDF copy. I have since been assured that the kindle version contains chapter hyperlinks in the index.

Visit Yet Another Blogging Mummy on Facebook, Twitter and Instagram

Disclosure.  This post is a review of an e-book I was sent for free.  All opinions are my own.

Guest post: Common Keto Mistakes and How to Avoid Them

I understand, it’s hard for you to gauge your progress when you’ve only followed the ketogenic diet for a week or two, or even a whole month. The magic happens internally, and the only way for you to record your progress is using the weighing scale or measuring parts of your body (and how you feel too, to an extent).

A lot of beginner’s screw things up at the beginning once they realize things aren’t as straightforward as it was thought to be.

Here are some common keto mistakes beginners make and how YOU should avoid them, so your keto journey doesn’t have to go through hiccups and you can maintain your ketosis stage.

Obsessing over the scale!!!

If you’re stepping on the scale when you wake up, before lunch, after lunch, and after dinner, then STOP! This obsession will only lead to disappointment. Your weight changes throughout the day, especially after meals.

When you’re frequently disappointed, you’ll start to self-doubt that may lead you to throwing in the towel.

Sure, you’re on a low-carb diet … But you really think your weight isn’t gonna change after a meal? Be reasonable!

Photo source: https://pixabay.com/ (Creative Commons license)

The best time to step on the scale is the morning when you wake up. If possible, every morning, around the same time for consistency. Keep it fair to yourself, and don’t fret too much about the digits on the scale! Write down what you see every morning for the next few weeks.

Once you see a pattern emerging, you’ll thank yourself for doing this.

Too much meat, bro

Yeap, too much protein can be counter-productive for you in a keto diet. When you’re in a low-carb diet, your liver can convert amino acids into glucose for energy, in a process called gluconeogenesis. Fancy, huh?

Remember, the point of entering ketosis is to prevent the body from using glucose as a main energy source. The protein you consume should only be enough to maintain muscle mass.

You should be keeping your daily protein intake below or at 1 gram of protein per day, per kg of body weight. So, if you weight 60 kilograms (133lbs.), keep your protein at 60 grams a day.

A good place to estimate your keto macronutrient needs that suit your goals is by using a keto macro calculator (like this one from Perfect Keto.)

The wrong mentality

A lot of people start with a diet to lose weight in a short period of time. It is possible, but you must be realistic.

An internet “guru” can claim that he lost 15 lbs within the first week of a diet he discovered (followed by a link to a course you have to buy), just as I can claim I have found the eternal cure to cancer. Don’t be fooled by these crazy marketing claims.

If done right, you can lose a lot of weight (2-10 lbs) within the first week, because your body loses WATER WEIGHT, not fat. And this too, depends on so many factors such as your metabolism, how active you are, and so on.

In the medium term, due expect weight loss of only 1-2lbs a week, and even a slower rate in the long term. You can’t get discouraged. Following a ketogenic diet is a lifestyle and a commitment in the long run. When you’re not there mentally, you’re gonna give in to sugar cravings and the hunger, which will kick you out off ketosis!

Taking the wrong types of fats/proteins

Keep your fats in check. Fats are a necessary part of a keto diet, but not all fats are good. Processed fats, such as hydrogenated oils and partially hydrogenated oils in junk food, fast food, and margarine should be avoided.

Avoid processed vegetable oils such as sunflower oil, corn oil, canola oil soybean oil, and a few others.

The best proteins to take on a Keto diet are plant-based proteins, not to say you can’t have animal meats, though. Too much fatty meat has been linked to heart diseases and high cholesterol levels. You should not follow a ketogenic diet just to lose weight, but to have a healthier life in the long run.

Keto protein supplements are a great way for you to meet your protein needs when it’s not convenient for you’re a strict-protein diet.

Take-Home Message

To every keto beginner out there, you need to have a lot of patience and commitment. Do your research, stick to your plan, be honest to yourself, and the results will come forth. As mentioned, you may lose a lot of weight initially, but don’t expect it to be like that the following weeks!

Guest post by Sarah Peterson
“Sarah is the Content Director at Perfect Keto, with a mission to help as many people as possible achieve optimal health and well-being.”

Guest post: Coconut Oil – Miracle House Hold Remedy

Coconut oil has several uses that make it a super household item that you must always keep it in your home. It can be used in food for better health, in skin and hair care products and as a natural treatment for certain diseases in certain medicines. If you are unaware of benefits coconut oil, this blog is dedicated to you.

Coconut Oil and Weight Loss:

Coconut oil has magnificent health benefits for you. Coconut oil contains High-density lipoprotein cholesterol that is healthy cholesterol which helps in elimination of fat lipids from the body by carrying them to the liver. In addition to this, coconut oil has antimicrobial properties that fight against harmful microbes in your body and maintain the balance between healthy and unhealthy bacteria. This keeps your gut flora healthy and as a result, your digestive system improves. Similarly, there are two reasons behind weight gain either it is the weak immune system or weak digestive system. Taking coconut oil resolves both of these issues. In addition to this, the saturated fatty acid in coconut oil reduces your appetite naturally and helps to maintain sugar level. All these benefits aid in weight loss. You can cook your meal in coconut oil or just eat a tablespoon of coconut oil in the morning.

Source: https://pixabay.com/en/coconut-oil-oil-white-glass-jar-2535968/

Coconut Oil and Hair Care:

Shampooing and conditioning are not all that your hair requires for thickness and shine. You owe to show some extra love to your hairs by taking advantage of nature’s gifts to keep your hairs healthy. One of these is coconut oil. Do you know why people living in Tropical coastal areas have thick and shiny hairs? The most suitable answer is that they use naturally extracted coconut oil on their hairs. Coconut oil contains a chain of fatty acids such as capric acid and lauric acid that behaves as an antifungal and anti-bacterial that kills the bacteria and detoxifies the scalp. In addition to this, Coconut oil also contains vitamin E that helps to protect the skin cells on the scalp, reduces oxidative stress in the scalp and improves blood flow which results in better hair health. According to Home Remedies for Life, Coconut oil is among best oils that can be used for better hair growth. However, using extra virgin coconut oil is a better option as compared to other commercially available coconut oil as they also contain mineral oils that reduce its efficiency.

Coconut Oil for Skin Care:

Coconut oil is one of the perfect moisturizers you can apply to your skin. As mentioned previously coconut oil has anti-inflammatory properties, not only this it is also a natural coolant. Therefore, if coconut oil is applied to the skin it can help in reducing sunburn, itching or burning. In addition to this, the mono-saturated fats present in coconut oil promote collagen growth that makes the cell wall stronger and Vitamin K aids new cell production that helps in reducing stretch marks. Coconut oil can be used to get rid of skin conditions such as rashes or eczema as it fights against bacteria and nourishes your skin.

You can also use coconut oil to prevent bacteria enter your dead skin. Coconut oil also contains healing properties. You can apply it on wounds and the Multi-Chain fatty acids will boost up the healing process.

DIY Coconut Oil and Sugar Scrub:

Coconut oil is used in various skin care products however these products are filled with harsh chemicals. Therefore, we are sharing a recipe to make exfoliator at home. You will require:

1. ½ cup of Sugar
2. ½ cup of coconut oil
3. Few drops of essential oil or Lemon juice.

Source: https://pixabay.com/en/skincare-coconut-oil-therapy-exotic-2357980/

Mix all the three ingredients and use once a week. Sugar granules will remove the dead skin that will help coconut oil penetrate in the skin easily which will nourish your skin. You can use this scrub on dark patches on your body to reduce them.

Coconut oil for Dental Health:

Oil pulling is a method used for dental health as coconut oil has antimicrobial properties performing oil pulling with coconut oil can help in preventing tooth decay and tooth loss. However, on the other hand, multi-chain fatty acids will make gum stronger that will result in less gum bleeding.

Coconut Oil as Makeup Remover:

You can use coconut oil as a makeup remover; it will also hydrate your skin and will keep it moisturized without any side effects.

Author Bio:

Jane Scott is currently working as a nutritionist at a renowned firm. With an experience of more than a decade, she is considered as a go-to person in her field of work. She also writes blogs for her website Home Remedies for Life.

Guest post by Jane Scott

An energy boost

I have just started a new job and there is lots to learn during the training period, which I find can be quite exhausting. Especially as I have to juggle it with family commitments.  Plus it is a shift role, so a mixture of early starts, late finishes plus night shifts again, which I’ve recently had a few months break from. So I was very pleased to be offered a free energy boosting goody pack from Pharmaton.

I received the following products.
75ml thisworks deep sleep pillow spray
Neom Energy Burst On the Go Mist
50g Nutriseed raw Maca powder
Boots £10 gift card (to purchase Pharmaton Vitality Capsules)

So on my next shopping trip, I popped into Boots to buy a bottle of the Pharmaton Vitality Capsules. This contained 30 capsules, currently at an RRP of £9.49, for which the recommended dose is one tablet daily. I decided to take the full packet before telling you what I thought of them. The packet indicates that they are clinically proven against tiredness and lack of energy. Would I find that so?

The first 2 days didn’t go too well with me getting a bad headache overnight. The packet does warn that headaches may be a common side effect. But after that, things improved and although it is difficult to say with any certainty, I feel that overall I was probably more energised. During week 4, I did my first night shifts in several months, and I felt that my body adjusted back better afterwards.

Pharmaton Vitality Capsules contain a special blend of vitamins and minerals, including the unique G115 ginseng extract. The idea is that they work with your body’s natural metabolism to relieve fatigue and restore vitality, and also help keep you stay mentally and physically alert. They can be taken every day for up to 12 weeks. (For the relief of temporary periods of fatigue. Always read the label).

And of course I tried out the other goodies too.

The pillow spray is great. You just spray it on your pillow and the top end of your duvet. Then smell the delightful fragrance of lavender, vetivert and wild camomile as you drift off. Lavender is one of my favourite scents so this was perfect for me.

The Neom mist has a lovely fragrance too and is 100% natural, but it comes in a very tiny bottle. I can’t see the size details on the packaging, but I’m guessing 5ml, so it won’t last me long. I’ve already used over half of it. Basically you spritz it above you or on your wrists, then supposedly breathe in through your nose for a count of 7 and out through your mouth for a count of 11. However I found that I couldn’t breathe for anything like this length, so I’m just doing it as slow as I can manage.

And finally the organic maca powder. I had never heard of maca, so I had to do some research. I found that the Incas have been cultivating it for 1000s of years in the high Peruvian Andes, boosting their energy at such a high altitude. More details on Wikipedia. The packet says to add 1-2 teaspoons to your smoothies, shakes, juices and healthy bakes. Well I decided to use it in my not quite so healthy chocolate cookie recipe.

Double Choc Chip Cookies

Ingredients (makes about 13)

200g butter
200g plain flour
50g cocoa
1 heaped teasp maca powder
120g soft brown sugar
1 egg
few drops vanilla essence
1 tbsp milk
100g chocolate chips

Method

Preheat fan oven to 170 degree C.
Grease 2 baking trays.
Cream together the butter and sugar.
Beat in the egg.
Add the vanilla essence.
Sieve in the cocoa.
Add the maca powder.
Sieve in the flour.
Mix together.
Mix in the chocolate chips.
Mix in milk if mixture is too stiff.
Spoon balls of mixture onto the baking trays.
Bake in pre-heated oven for about 12 minutes.
Cool on a wire rack.
Serve and enjoy.

Delicious. Everyone gave these the thumbs up.

---

And here are some more simple tips to help you make the most of your day and get your energy levels back.

1. Stay Hydrated

It seems obvious but make sure you are drinking plenty of water throughout the day. According to the Natural Hydration Council, dehydration can reduce the ability to concentrate and impact cognitive and physical performance. NHS choices recommend that you drink at least 1.2 litres of fluid a day which is roughly 6-8 glasses of water. The best way to remind yourself is to keep a glass or bottle on your desk and set yourself a target amount to drink by the end of the day.

2. Eat right

Make sure that you eat the right foods at the right time. It is tempting to reach for high fat, high sugar products when you are tired but these will leave your energy levels crashing, making you feel irritable and still hungry. Keep a pot of nuts such as almonds or cashews at your desk for when you need an energy boost.

3. Get a good sleep

According to the national Sleep Council, your bedroom should not be an extension of the house. So don’t use the bedroom to eat, watch TV, work or talk in – the bedroom should be used for sleeping. Plan a consistent sleeping schedule by trying to get the same amount of sleep every night and at similar times. Move all screens out of the bedroom and try to avoid staring a bright screen an hour before bed, as the light keeps your brain awake leaving you struggling to drift off.

4. Move it

If you feel your concentration failing, don’t reach for another coffee or sugary snack – get moving! Even low intensity exercise like a brisk walk around the block at lunch can help reduce the feeling of fatigue.

I’d be interested to hear your top energy boosting tips.

Visit Yet Another Blogging Mummy on Facebook, Twitter, Google+ and Instagram

Disclosure. This post includes a review of products I was sent for free. All opinions are my own.

Guest post: Benefits of Portion Control

Overeating is a common habit these days. People don’t realize that they are overeating. Larger portions have more calories obviously and make you eat more. It causes problems like obesity, diabetes, etc. So, if you are looking for a healthy lifestyle, portion control should be a priority for you.

Practicing portion control can help you to be satisfied by eating less food, which is beneficial for you, both physically and financially.

Here are a few benefits of portions control that can encourage you.

1. Digestion Improvement:
   Portion Control can help you improve your digestion and metabolism by not overeating with lots of food in every meal. It will assist in weight-loss as well because your portions will be smaller and the ingestion will be able to take place smoothly.
2. Helps in Managing Calorie Intake:
   To lose weight, you need to burn more calories than you consume. When you are practicing portion control, you would want to eat something that would keep you full for some time since the portions are small.
   Bulking your meals with vegetables, oats, and fruits is one of the easiest ways to manage portion control because they fill you up and are calorie free!
   A proper amount of healthy food will supply your body with essential elements without eating extra.
   Practicing portion control will help in managing calorie intake and it also helps in maintaining blood glucose control. It is well-noted fact that increase in our waist size is directly proportional to insulin resistance. Insulin resistance is closely related to diabetes.
3. Money Saving:
   It’s pretty evident that when you eat smaller portions, you tend to spend less money. You also save money that you spend on junk food because when you practice portion control, you plan to eat healthy food to keep you full instead of junk food, that makes you crave for more and adds to binge-eating.
4. Increase in Your Satiety:
   It might sound strange but it is a fact, eating less makes you feel full. When you eat less, your stomach shrinks with time, and the feeling of satiety comes quick. Thus you prevent overeating.
5. Increased Energy:
   Research says that eating smaller portions boosts people’s energy and productivity. Eating irregular meals can lead to problematic issues like a feeling of depleted energy and irregular eating habits. Having increased strength will also help you engage in physical activity, which is essential for good health.
6. Helps Fight Illness:
   Smaller meals that are taken throughout the day help fight certain illnesses. Eating smaller portions with healthy ingredients give a better regulation of blood glucose levels and is linked to reducing cholesterol and chances of diabetes.

AUTHOR BIO:
Michelle Hannan is a nutritionist, and she’s on a mission to give you all the information you need to lose weight successfully. She also blogs regularly at https://www.hcgdietinfo.net/

Guest post by Michelle Hannon

Guest post: How Yoga, Meditation benefit the Mind and Body

We as humans have come a long way and if you will ask me that whether we are happy about it or not, I will have a mixed answer. The modernity has brought us ease and comfort, but it has also brought the fierce competition with it that do not let us relax entirely. The thought of what will come next is almost destroying the inner peace of one’s self.

To say that a car ride is not what we want would be absolutely wrong but a small walk to the nearby mart or the bar with the company you like or even alone can do wonders to you internally and externally both. But somehow, in all the luxuries and races we have forced ourselves in; we are forgetting that the inner peace is more than you need for a better life.

One of the most significant and brightest person that ever lived once said that.
A calm and modest life brings more happiness than the constant pursuit of success combined with constant restlessness. – Albert Einstein

For many of us the comfort lies in the luxuries, that the future will bring with the efforts we will put today, but what will happen to the peace we need today, ever thought about that? I have so many things that can be a suitable answer to this question, but yoga or meditation has been proven to be the best solution up till now.

Image Source: https://www.flickr.com/photos/acintra/16907417463

According to several types of research, taking out some time for yourself and shutting down the world has proven to be effective for you not just mentally but physically too.

• BENEFITS TO THE BODY

Yoga has been in practice since a human cannot imagine but with every passing time, the popularity of this method of relaxation and reducing weight is being known to everyone. Celebrities around the world are going crazy over yoga as it does so much in so little time.

Following are the benefits that yoga, meditation holds for our body.

1. Better health
2. Flexibility
3. Better diet
4. Reduces back pain
5. Cures the hangover
6. Better cardiovascular health
7. Improves digestion

• BENEFITS TO THE MIND

According to a research conducted by Dr. Cahn, if people allow themselves a session of yoga on a daily basis, they can rid of the anxiety and depression they are going through, and for better results, a vegetarian diet can be opted.

Many psychiatrists even ask their patients to meditate every day even if it is in the comfort of their bedroom and not with a professional.

Image Source: https://www.flickr.com/photos/sandramars02/8659413147

Meditation is considered as a religious act in some religions. Like, in Christianity, the practice is not common in every school of thought but the tradition of desert fathers from the early times who use to isolate themselves individually or in groups, used to pray (spoken or sung) in synchronized breathing, is now a practice of some schools. In Islam, Muslims consider their daily prayer as a form of meditation as they spend that time alone with their God. In Hinduism and Buddhism, the pundits and Buddhists meditate for years for spirituality.

Following are the benefits that yoga, meditation holds for the mind.

1. Stress management
2. Emotional health
3. Better sleep
4. Mood booster
5. Clears your mind

Author bio: Michelle Hannan is a nutritionist, and she’s on a mission to give you all the information you need to lose weight successfully. She also blogs regularly at https://www.hcgdietinfo.net/

Guest post by Michelle Hannon

SaveSave

Self care for pain relief plus giveaway

Between work and family, I have a busy lifestyle with not much “me” time squeezed in, so I was pleased to be offered a free self-care package from Combogesic.

The package included the following goodies aimed at helping me to relax, unwind, and relieve stress – the perfect combination for a much needed self-care routine from my hectic schedule.

Spa at Home Candle (cedarwood & vetivert)
Bath Bomb
Tea Tree moisturising Korean face mask
Boots £10 gift card

Whether you struggle to overcome back pain, headaches, period pain or muscular pain, here is some expert advice from GP Dr Dawn Harper on effective pain relief and self-care techniques to help ease the symptoms:

BACK PAIN: “It might seem obvious but poor posture is one of the most common causes of back pain. That said, most of us don’t know what good posture is or how to correct bad posture. Over time bad posture generates an increasing amount of pressure on your back which can lead to persistent aches and pains. The trick is to try and not stay in the same position for too long.  Whether you’re sat in a chair at home or at your desk in the office, it’s important to keep re-positioning yourself, taking frequent breaks and moving around to prevent your back becoming stiff.”

HEADACHES: “Dehydration is a common trigger for migraines.  With busy lives, it can be difficult to remember to keep drinking fluids, so try drinking a glass after every bathroom break as a regular prompt.  Drinking between two and two and half litres a day might help reduce the frequency, severity and duration of your migraine attacks.”

PERIOD PAIN: “A light, circular massage around your lower abdomen can help reduce pain.  Alternatively, try some stretches aimed at easing the pain.  For instance, lie on your back with your legs straight out, bend one knee and pull it up to your chin. Hug your knee with both hands and hold the position, then repeat on the other side.”

MUSCULAR PAIN: “Use a foam roller, you often see these at the gym, but they can easily be used at home and are very affordable. A foam roller is what can only be described as a padded log. You use it by laying the roller underneath the sore or tender muscle and you simply roll on top of it, allowing the pad to press against the sore or tender muscle. The rolling movement is good for local blood circulation and applies pressure, helping reduce muscle stiffness.”

I do always try to drink plenty of water, but I don’t think I manage as much as 2 litres. I had better try harder, as I’ve always suffered from lots of headaches. And I know I’m guilty as regards posture, since after a day at work mainly on screens, my favourite form of relaxation is sitting with my laptop, writing a blog post.

But a foam roller is something I must get myself. I’ve been having physio recently, due to tearing a muscle in my foot and it is something that my physiotherapist has particularly recommended. Pity there wasn’t one included in my self care package along with the other goodies.

I really must focus more on taking time to look after myself, from the inside, out!

And if you do need some pain relief, then Combogesic is an innovative pain relief product that combines paracetamol and ibuprofen into one convenient tablet, to deliver over 30% more pain relief than taking either ingredient on their own.

Furthermore, its double action formula works faster than the maximum dose of over the counter ibuprofen alone. Combogesic has a much simpler dosing routine, requiring consumers to take 1-2 tablets up to 3 times a day. Visit www.combogesic.co.uk to find out more.

Combogesic comes in packs of 16s (RRP £3.99) and is available to purchase at the pharmacy counter in Boots.

You may see a review here from my other half, when he tried Combogesic last year.

And I’m hosting a rafflecopter competition to giveaway a self care goody bundle to one lucky winner. It will be fairly similar to the goodies that I received, although the face mask and candle may possibly be different brands. What a nice pampering prize.

a Rafflecopter giveaway – Please click on the link to enter.

And you may see my other giveaways here.

I’d be interested to hear your top tips for self care and pain relief.

Visit Yet Another Blogging Mummy on Facebook, Twitter, Google+ and Instagram

Disclosure. This post mentions products I was sent for free. All opinions are my own.

SaveSave

SaveSaveSaveSaveSaveSave

SaveSave