How to work out in the heat

How to work out in the heat

Don’t wait until you’re thirsty to drink   Staying hydrated in the heat is vital at the best of times but especially while you’re working out. Of course, being hotter, you’re going to sweat a lot more and lose more fluid.   When you feel thirsty, it generally means you are already somewhat dehydrated. You want to target the potential problem before you need to fix it.   Before exercising, you should be consuming at least one glass of water. During the activity itself, try to hydrate yourself every 15 minutes; minimum. Don’t stop once you have finished your workout – your body will still require a top-up of fluids for the rest of the day.   The sun shouldn’t always make you change your routine, so if you plan on doing a long or intense workout, you’re best to keep a sports drink on hand. Drinking these will replace any salt and other electrolytes that are lost through sweating.   Time your exercise wisely   Temperatures tend to reach their peak at around midday or early afternoon.   The earlier or later you can get yourself ready to go, the cooler the temperature should be. While it’s cooler, any type of exercise should be much more bearable.   Take more breaks   Whatever you do, do NOT push yourself in extreme heats.   If at any point you feel like you need a break, just take it. You will have goals and targets but you are even less likely to reach or maintain those if you suffer a heat-related illness.   Stay out of direct sunlight   If...
What are the health benefits of yoga?

What are the health benefits of yoga?

Traditional and conventional forms of exercise aren’t always for everyone. If you’ve never been into running, it can be hard to build stamina and enjoy different forms of cardiovascular exercise. Weight training can also be somewhat intimidating if you’re completely new to the idea. Yoga is a great alternative option. It provides all the health benefits but it’s much easier to get into. You can take it all at your own pace and take on a whole new lifestyle. So what are the health benefits? Decreasing stress Studies have shown that regular yoga sessions can decrease the body’s production of cortisol. Cortisol is the main stress hormone. It has also been shown to help reduce fatigue, anxiety and depression – all things that can lead to stress on the mind and body. Improving heart health During a yoga session, the blood gets flowing around the body. The relaxing nature of this type of workout helps with circulation and gets more oxygen to the cells. As well as this, it boosts both haemoglobin and red blood cells. These are essential for distributing oxygen to the tissues. This thins the blood, decreasing the chance of blood clots. Thinner blood means there is less of a chance of heart attacks and strokes. Strengthening bones As a weight-bearing exercise, your bones naturally increase in strength along with your muscles. Not only this but the ability to lower levels of cortisol can keep calcium in the bones. Calcium is a necessity in our body. It regularly replaces itself in a remodelling process, so we must always keep this mineral in our system. Encouraging a...
5 healthy alternatives to your favourite summer treats

5 healthy alternatives to your favourite summer treats

Ice Cream Looking for something cool and refreshing without the added calories? Try blending up a nice, thick smoothie! There are plenty of healthy recipes you can find online using some of your favourite fruits (and vegetables!). They can be packed full of flavour without leaving you with that bloated, sluggish feeling. Alternatively, you could even try making some of your own frozen fruit ice lollies! You can try these with virtually any fruit. Just add fruit juice and water or for a thicker lolly, add natural yoghurt. Fruity desserts Summer is the perfect season for most of our favourite fruits. It can be tempting to start creating tasty and exciting desserts like pies and crumbles or to cover them in thick cream. There are so many low-calorie and low-fat alternatives to try! If you want to cover your fruit in anything, opt for some natural yoghurt. The lower the fat content the better! There are a variety of flavours in low fat and fat-free yoghurts that you can add. If you’re desperate for something a bit sweeter, it’s much healthier to drizzle over a bit of honey. This works especially well on juicier fruits like melons and peaches. You can even add spices like cinnamon to recreate unhealthier flavours without the added calories. If you need a dessert with a little more substance, take a look at the recipes you can create using oats! Things like oat pancakes or overnight oats can be incredibly tasty and filling but also good for you! You can just keep it simple and whip up a delicious fruit salad or, for a...
15 ways to motivate yourself to work out

15 ways to motivate yourself to work out

Get your workout gear on.   This takes very little effort but it can be very effective.   It’s fair to say that if you get yourself all dressed up to workout but don’t go through with it, you’ll definitely feel like a fool.   The likelihood is that if you’re dressed for the occasion, you’re just going to make yourself do it!   Surround yourself with motivation.   Whatever way you find best to encourage yourself, use it.   Write daily sticky notes with motivational messages to get you through your goals for the day.   Find pictures of how you want to look and keep them around. Having that visual aid is often a great way to keep you motivated towards a specific goal.   Stick up motivational quotes in areas you may lose motivation. This could include your work desk, your bedroom, the living room or the fridge!   Do you have a specific number in mind? Keep that in sight as often as you can. The more it sticks in your brain, the more determined you should start to become.   Have a long-term goal.   Even if you’re not quite ready to push yourself to your ultimate goal, it’s good to have one in place.   If you don’t know where you want to be, your workouts have no meaning.   Whether the ultimate objective is months or even years away, as long as it’s realistic that’s all that matters.   Take your time to work at it and enjoy every step of the way – that’s how you stay motivated.   Create mini...
Keep the pride celebrations going!

Keep the pride celebrations going!

We may be coming to the end of Pride month but the celebrations don’t need to be over yet!   In London, we still have a week until the Pride Parade, so we’re only just getting started.   Are you in London for Pride?   Whether you’re a resident or if you’re just visiting London to attend pride, why not come and let off some steam at The Stable?   Plus, parading around and being an extraordinary human can be pretty exhausting, so what better place to come and relax when you’re done?   You can find us easily by heading to Covent Garden. If you have any trouble, look here for directions.   Facilities   There are plenty of luxuries for you to indulge in during your visit. We would be more than happy to welcome you!   Sauna   Saunas are perfect when you really just want to kick back. They are particularly effective if you have muscles that need relaxing or tension that needs relieving. Pride should be a completely stress-free experience and with the endorphins you will release in the sauna, you’ll be feeling on top of the world!   Spa pool   New to saunas and steam rooms? If you’re unsure, wet your appetite in our steamy spa pool. You can unwind or you can get to know our other guests!   Steam room   As well as the sauna, the steam room can ease those muscles whilst also promoting healthier, more cleansed skin. It also assists in detoxing the body of anything you may have indulged in during your celebrations.   Massage rooms...
Have you hit the wall? Keep going!

Have you hit the wall? Keep going!

Has your body reached a plateau?   If for whatever reason your body is struggling to get bigger, smaller or even stronger, don’t give up.   There are several changes you can make to get inspired again!   Find your motivation   Sometimes, the way we feel on the inside can have a serious impact on our external health. If you’re feeling low or sluggish, you need to find ways to keep yourself feeling alert and ready for action.   First of all, ensure that you’re getting at least your recommended 8 hours sleep per day. At the same time, try not to oversleep too often. In terms of rest, sleep isn’t the only important kind. When working out regularly, you need to have your rest days!     Just because you need to rest does not mean you need to do absolutely nothing and feel lazy. As long as you do not overexert yourself, you can take part in some activities such as swimming or hiking.   You should also be considering your diet. Protein and complex carbohydrates provide a vital source of energy to keep your body going.   If you have a lull in your motivation levels due to lack of results, you should try reducing your goals to something more realistic – perhaps more short-term targets would be best. Demotivation makes you less likely to push yourself properly to your goals. Without the right mentality, you won’t get the results.   Building muscle   If you’re looking for new ways to gain, the answer is to eat, eat eat!   As great as that sounds,...