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Did you know that man’s ultimate best friend can also be man’s best workout partner?

According to research, most dog owners who go outside with their dogs on a regular basis walk an average of 22 minutes more per day compared to non-dog owners. That 22 minutes of walking a dog each day, when done at moderate pace, surpasses the recommended physical activity requirements of 150 minutes each week, which means that being a dog owner can actually be good for your health.

Daily walks at the park or around the neighbourhood is not the only exercise you can do with a pooch, though, as there are also a few more other ways to get fit with them.

Do you already have a furry buddy? In this post, you’ll find five exercises that you can do together.

  • Jogging or Running

What better way to increase stamina and strengthen muscles than to do it outdoors with your dog? This cardio workout must be done at a track suitable for animals to ensure that your dog won’t struggle while jogging or running. It’s also important to remember that you should avoid doing this exercise during hot periods of the day, and that you should stop when your dog wants to rest or when he’s lagging behind you. Oh, and don’t forget to bring some water for you and your dog’s rehydration.

  • Playing Catch

Playing catch is a classic canine workout that can be very fun for both the dog and the owner. It can be done outside at the nearby park or at your own yard, or inside at the comfort of your own home, given that there’s enough space for your little pup to run around. To play fetch with your dog, you don’t necessarily have to use a fancy Frisbee. Don’t get me wrong, Frisbees are great for playing catch. But his favourite toy or a little ball will be more than enough.

  • Hiking
Dogs and exercise

Hiking is an amazing recreational activity that offers numerous health benefits, including lower stress levels, improved control over healthy weight, lower blood pressure, improved mood, and so much more. Some of these benefits can also be enjoyed by your canine companion, too, which makes it something that is even more fun and worthwhile to do. But before you go hiking with your dog, you should remember to plan accordingly, choose your trail wisely, go off leash, pack smart, and adjust for your pup’s age and experience. Being prepared ensures that the entire hike goes well for you and Fido.

  • Swimming

Swimming is a low-impact exercise that also happens to be an awesome all-around healthy activity for both humans and canines. Since it’s a low-impact workout that’s easy on the joints, swimming is incredibly beneficial for anyone (people and dogs) with arthritis. And because it’s an all-around healthy activity, it can provide everything that we need: exercise (cardio to muscles), stimulation, and an opportunity to cool down. Whether you do it in a pool, a lake, or the sea – swimming will do wonders for you and your furry body.

  • Dancing

There’s a reason why most fitness clubs incorporate dancing into their group exercise programs – it is a fun way to get fit. But dancing with a dog (also called musical canine freestyle) is very different compared to the normal dancing that we do. In musical freestyle, it combines elements of obedience training, tricks and dance to create a fun and creative interaction between the dog and the owner. When dancing with your dog, don’t forget to let them wear cute dog clothes, dog bandanas are also a very popular option to make your pooch look even more adorable while going through the routines. As for its benefits, dancing can help dogs improve their fitness and develop their flexibility. It can also lead to better weight management, improved condition of the heart and lungs, increased aerobic fitness, and better coordination, among others.

When we’re too busy living our lives, we tend to take for granted many things that we directly or indirectly interact with every single day.

Sometimes though it can be good to reflect and be grateful for these ‘little’ things that play a role, big or small, in our lives will take us one step closer to happiness and achieve mindfulness.

  • Music

Can you imagine living in a world without even hearing Beethoven’s 5th Symphony? How about in a world without the iconic hits from The Beatles, Michael Jackson, or Queen? Life would be dark and bland without music, so we should always appreciate it whenever we have the chance. Music has a way of creating and boosting very important emotions that help make you human. It also brings people together in a creative and inspiring way. Whether you’re into classical music, heavy metal, hip-hop, pop, or any genre, music will keep on making a significant impact on your life.

  • Books

And even though they won’t be able to reciprocate our appreciation for their existence, expressing our gratitude for them can take us a step closer to happiness and help us achieve mindfulness.

Here are just some of the things that we tend to take for granted.

  • Water

Water. We can’t go on a day without it, but have you ever shown your appreciation for it? We need clean water to hydrate our body and help push food down our throat. We use it to clean dishes, clothes, and other essential objects. And even the plants and animals we eat also need water to grow and survive. In addition to everything that was mentioned, water is also used to generate electricity for towns and cities.

  • Air

The air we breathe is a critical resource that many of us take for granted because, well, it has always been there ever since we gained consciousness. It also seems like something that won’t be going anywhere in our lifetime. But even if that’s the case, we should never take air for granted. After all, everybody from humans to animals to plants need to breathe, and all living beings in this world will cease to exist without the oxygen from air.

  • Glass
Amazing Glass

Glass is a brilliant material that has plenty of applications in the current age, which means that modern life would be close to nothing without it. Many of the important products that we use every day are either made of glass or have glass as an essential component. Examples of such products are glass splashbacks that wonderfully complement our kitchen countertops, round bathroom mirrors that we use to view reflection and windows that help add natural light, protection and insulation to our structures.  

  1. Music

Can you imagine living in a world without even hearing Beethoven’s 5th Symphony? How about in a world without the iconic hits from The Beatles, Michael Jackson, or Queen? Life would be dark and bland without music, so we should always appreciate it whenever we have the chance. Music has a way of creating and boosting very important emotions that help make you human. It also brings people together in a creative and inspiring way. Whether you’re into classical music, heavy metal, hip-hop, pop, or any genre, music will keep on making a significant impact on your life.

  • Books
 wonder of books

Whether you’re into reading books or not, there’s no denying that they play a vital role in our life and to society in general. And whether it’s an audio book, an electronic book, or an actual paper book, all types of books are equally important to each and every human being – from young kids to old people. Why? Because books, no matter the type, give us access to a vast amount of knowledge that we can use to help improve ourselves, or to contribute to the betterment of society. Books teach us about society, history, and other relevant information in this world. And the fictional ones show everyone that the creative potential of human beings are limitless.

Plucking, shaving, waxing and tweezing – all are popular techniques for the removal of unwanted hair. The fix they provide, however, is only temporary.

Laser hair removal is the ultimate solution to everyone’s unwanted hair problems. It is a process that involves destroying the hair follicles by exposing them to pulses of intense laser light. And it was not until 1995 and 1996 when laser hair removal was made commercially available at laser clinics, making it fairly new as a cosmetic procedure.

Once the hair follicle is destroyed by the laser light, it will lose its ability to regrow hair for a very long period of time. And the person who received the laser hair removal treatment can enjoy smooth, hairless skin on their face, arm, underarm, leg, or the treated area.

However, several treatment sessions are required to achieve desired results, with the exact number of treatments depending on the skin colour, the area of the body being worked on, and other parameters. The average number of treatments it takes to get the full result is between 8 and 12.

If you need a little bit more convincing before deciding to get a laser hair removal procedure, here are the undeniable benefits of this high-tech hair removal method:

  • It’s a Relatively Painless Procedure
Permanent hair removal

Everyone knows that waxing, plucking and tweezing are conventional hair removal methods that never fail to deliver pain. Shaving is mostly painless, but sometimes the razor can cause accidental nicks and cuts that are annoyingly painful. With laser hair removal, however, the entire process is guaranteed to be far less painful and the laser machine comes with a cooling mechanism.

  • It’s Treatment Speed is Fast

While it takes multiple sessions to get full results, each treatment session can take anywhere from less than a minute to around one hour, depending on the area being treated. This is because a laser hair removal device can only cover roughly the size of a quarter every second. So the larger area, the longer it takes for a session to finish.

  • It’s Been Proven to be Very Effective

Results are everything when it comes to cosmetic procedures, and laser hair removal has been proven to be a very effective method a lot of times already. In fact, it only takes an average of 8 to 12 sessions before a patient can see the real results of his/her hair removal treatment. Considering that it is a long-term solution to a recurring problem which only requires a few sessions, laser hair removal is indeed a very effective method for destroying the hair.

Chronic bad breath, also known as halitosis, is an oral health condition that is caused by poor dental hygiene or certain foods and health conditions.

In most cases, bad breath can be really embarrassing, especially if other people get an accidental whiff of it. The unpleasant odour of bad breath is so nasty that it has the potential to cause many issues in the life of someone who is suffering from it. Bad breath can ruin relationships, produce embarrassing moments, drive away someone you fancy, and even cause anxiety.

However, there are steps you can take to reduce or even eliminate bad breath.

  • Visit the Dentist Regularly

First and foremost, before trying any other tips, it’s important for preventative dentistry that you see your dentist regularly. If you have some form of mouth disease that is causing your breath to stink, a simple visit to the dentist can pinpoint what the exact problem is, which makes it easier to fix the smelly issue. But whether you have mouth disease or not, a dentist will be able to provide dental services or the right solution for your bad breath problem.

  • Brush Your Teeth Twice/Thrice a Day
What to do about bad breath

While this is a no-brainer, some people struggle to follow an oral hygiene routine due to either laziness or lack of discipline. What these type of people need to realize is that brushing your teeth at least twice a day can help fight bad breath as it removes any plaque and food debris accumulated throughout the day. For ideal results, brush your teeth thrice a day – in the morning, after lunch, and before going to bed.

  • Floss After Every Meal

Flossing is an underappreciated aspect of oral hygiene that plays an important role in preventing bacteria from building up in your mouth. It will remove any stubborn food debris stuck between your teeth, which can be a breeding ground for bad breath-causing bacteria if left unremoved.

  • Use a Mouthwash

One of the best ways to avoid oral health issues and fight bad breath is using a mouthwash in conjunction with brushing and flossing. The three are like the holy trinity of good oral hygiene. Using a mouthwash helps freshen the breath, remove any loose particles, and stop cavities from forming. Depending on your preference, you can either make your own mouthwash using natural ingredients or buy a mouthwash product from the local store.

  • Drink Plenty of Water Daily

Dry mouth is among the common causes of bad breath, but you can fight it by drinking lots of water daily as water can improve saliva flow and keep your mouth moist. Saliva is essential for moistening and cleansing our mouth throughout the day. It also helps prevent the onset of bacterial and fungal infections by keeping them at bay. If you have dry mouth, it means that your body isn’t producing enough saliva for your mouth.

Gym goers at Dural Gym and Rouse Hill Gym, Gyms in the Hills District of Sydney have varying fitness goals and workout routines but they all have one thing in common – the desire to see results.

And just like exercise goals and routines, these gym goers use different techniques to help fuel their workouts and produce results.

Some of them take bodybuilding supplements or religiously follow a healthy eating plan, while some delight themselves with smoothies or shakes with nutritional benefits.

That is why today we will share to you a few delicious (and super healthy) smoothie recipes that are guaranteed to supercharge your workout:

Recipe #1: Matcha Coconut Smoothie

What happens when you combine the goodness of matcha with the wholesomeness of coconut and the awesomeness of other ingredients? The answer is the matcha coconut smoothie. In the health industry, matcha has become one of the hottest crazes due to the Japanese-style tea’s outstanding properties. This smoothie recipe gives gym goers of all fitness levels the opportunity to fuel their workouts with a unique and tasty beverage that is filled to the brim with antioxidants, protein, and other essential nutrients.

Prep time: 10 minutes

Nutrition details: Protein: 8g – Sodium: 36mg – Potassium: 1148mg – Total Fat: 8.8g – Calories: 367 – Carbohydrates: 72.4g – Dietary Fibre: 11.1g

Ingredients:

  • ½ teaspoon matcha green tea powder
  • 1 banana
  • 1 cup water
  • 1 cup frozen mango chunks
  • 2 leaves kale (torn into many pieces)
  • 2 tablespoons shredded coconut (unsweetened)
  • 3 tablespoons white beans (drained)


Instructions:

  1. Combine all ingredients (excluding water) in a blender.
  2. Add water.
  3. Blend mixture until the quality is very smooth.
  4. Place in a glass (or a container of your choice) and enjoy!

Recipe #2: Razzy Blue Smoothie

Nowadays, it’s kind of difficult to find a smoothie that can absolutely delight your taste buds and make you feel healthy at the same time. The razzy blue smoothie is one of the few exceptions. With its creamy, tasty, and naturally sweet goodness, it’s very surprising that this smoothie is capable of delivering a powerful nutrition punch to anyone hitting the gym.

Nutrition details: Protein: 8.8g – Sodium: 142mg – Potassium: 540mg – Total Fat: 6.5g – Calories: 262 – Carbohydrates: 44.5g – Dietary Fibre: 4.8g

Prep time: 10 minutes

Ingredients:

  • ¼ cup rolled oats
  • ¼ cup Concord grape juice
  • 1 tablespoon flaxseed meal
  • 1 cup frozen blueberries
  • 1 cup raspberry yogurt
  • 1 cup 1% buttermilk
  • 1 banana
  • 16 whole almonds


Instructions:

  1. Peel the banana and cut into ½ – inch chunks. Place cuts in freezer and let them chill until solid (approximately 2 hours).
  2. Put the oats, almonds and flaxseed meal in a blender and pulse until finely ground.
  3. Add in the frozen banana cuts, frozen blueberries, grape juice, buttermilk, and yogurt. Blend until the mixture is smooth.
  4. Place the mixture in a glass (or a container of your choice) and enjoy!

Recipe #3: Chocolate Almond Smoothie

Delicious, healthy and satisfying – these are the adjectives that best describe the chocolate almond smoothie. It contains the right amount of fat, carbs and calories, as well as the ideal load of protein that make it an excellent pre-workout beverage for anyone who is looking to go hard and make the most out of their gym visit.

Nutrition details: Protein: 19g – Carbohydrates: 60g – Fat: 5g (1g saturated) – Calories: 350 – Fibre: 7g – Sodium: 177 mg

Prep time: 10 minutes

Ingredients:

  • a dash of ground cinnamon (or cardamom)
  • ¼ cup quick-cook oats
  • ½ cup plain low-fat yogurt
  • ¾ cup skim milk
  • 1 teaspoon vanilla extract
  • 1 teaspoon unsweetened cocoa powder
  • 1 tablespoon ground flaxseed
  • 1 small banana (preferably frozen)

Instructions:

  1. Place all of the ingredients in a blender.
  2. Keep on blending until the mixture is smooth.
  3. Place the mixture in a glass (or a container of your choice) and enjoy!

When you’re pumping the iron to build strength and increase endurance, it’s important to remember that exercising alone won’t let you reap maximum gains. Because if you want to make the most out of your strength training workouts, eating the right foods is the key – and avoiding the bad ones is equally crucial.

According to both fitness and nutrition experts, maximizing your protein intake is essential for those who are seeking optimal results in strength training. You can do that by eating a meal or snack that contains high-quality protein after every strength workout, as it helps your body reinvigorate the muscles that have been affected during the exercise session.

Instead of relying on the supplements that your personal trainer pitched to you, try your best to get most of your protein from meals or snacks. At least that way, your body will only be taking in healthy protein and other high-quality nutrients from safe, natural sources.

But which nutrient-dense foods in particular are the best when it comes to training for strength? Let’s find out so that you know what to do after your next visit to the 24 hour fitness gym:

Lean Organic Beef

Lean organic beef is not only an excellent source of protein, but it is also an ideal source of omega-3 fatty acids and conjugated linoleic acid (CLA). CLA, for the uninitiated, is a healthy fat clinically proven to help with fat loss as well as strength and muscle mass building. Consume at least 8oz of lean ground organic beef after a workout session for best results. You can also pair it with brown rice or fresh veggies for a complete, healthy meal.

Eggs

Ah, eggs. They are irresistibly delicious, surprisingly affordable, and incredibly rich in important amino acids and protein. Those are the reasons why many people consider eggs as the perfect source of protein. Whether you eat an egg for breakfast, lunch, or dinner – your body will be able to take in the positive benefits that this wonder food brings. In any regular meal, the amount of eggs you need to consume are three extra-large ones.

Brown Rice

Unlike white rice that has had its most nutritious parts removed, brown rice is a whole grain that contains it all – from the carb-rich endosperm to the fibrous bran. The quality fibre content of brown rice will provide your body enough energy to last for the rest of the day, which happens because fibre helps slow down the process of digestion and maintain steady levels of insulin. Consume one cup of cooked brown rice for lunch or dinner for optimal strength gains.

Broccoli

This member of the cabbage family is one of the best side foods for people trying to make the most out of their strength workouts. That is because broccoli contains a naturally occurring chemical that weakens the strength of oestrogens in your body, which in turn helps promote muscle strength and growth, and reduce water retention and fat gain. Apart from that, broccoli also contains a compound that improves joint and muscle recovery. Consume one cup of chopped broccoli as a side with any meal.

Chicken Breast

Strength Training Food

Chicken breast is an excellent source of protein that also happens to be very lean, which means that it is perfect for managing your calorie intake. A single 3-ounce serving of chicken breast contains 20 grams of protein and only 94 calories, so it’s absolutely a great food when you’re building strength. The only issue with this wonder food is that it’s a hassle to prepare, but the Internet is filled to the brim with chicken breast recipes that you can easily try out. Whether for lunch or dinner, a balanced chicken breast meal is enough for your body.

When it comes to improving your overall fitness, nothing else in this world can do it better than regular exercise. Whether you are a child, a teenager, an adult, or a senior citizen, exercising regularly offers a slew of tremendous health benefits that are great for both the mind and body.

But the thing about fitness is that it’s a broad topic that contains a plethora of exercises, workouts, or training methods, and there’s always a specific type of exercise or workout that suits a particular individual’s body type or health condition.

For people of all shapes and sizes who want to improve their cardiovascular fitness and physical well-being in an intense yet rewarding way, there’s a hugely popular fitness regimen called CrossFit that excels in that regard.

If you don’t know that much about CrossFit other than its name, here’s a brief introduction for you.

So… what is CrossFit?

Developed over several decades by Greg Glassman, CrossFit is a training program that, if done the right way, can effectively improve the strength and conditioning of an individual.

If you’re wondering why I mentioned that correctness is the key when it comes to CrossFit, it’s because every workout in this fitness regimen is based on several functional movements that should be done quickly and at high intensity for the best results. Basically, if you don’t follow the rules of CrossFit workouts, then you won’t be reaping its remarkable benefits anytime soon.

One of the best things about the CrossFit program is that it’s designed for universal scalability, making it applicable for individuals of any size and shape. This means that a CrossFit trainer will prescribe a particular workout for an individual that is scalable depending on their skill level, not on their size, age, or gender.

Another great thing about CrossFit is that the program focuses on building the body as a whole and doesn’t limit itself in specialising in one specific area, which means that it is capable of making you stronger, tougher, fitter, and more toned all in one through its various high intensity exercises.

Also, CrossFit borrows elements from other fitness programs, which kind of makes it a mash-up of other workouts that are proven to be effective. And the functional movements that CrossFit workouts are based on reflect the finest aspects of rowing, running, weightlifting, and gymnastics, among others.

What does a CrossFit class look like?

As for the typical structure of a CrossFit class, it usually includes the following: an introduction class, an On Ramps/Elements course, and regular classes.

Introduction classes are for those who are going to try CrossFit for the very first time. It usually includes a quick overview and a basic body weight movement workout. After that, they will talk to you about joining for good so you can finally proceed to the On Ramp/Elements course. Some CrossFit gyms offer free-of-charge introduction classes.

An On Ramps/Elements course is the prerequisite class before you can finally move on to the regular classes. This course is mostly about the fundamentals of CrossFit because you’ll be learning about everything from the program’s nine foundational movements to proper form. All of the stuff you will be learning in an On Ramps/Elements course is essential to help you perform each workout correctly, and even the most experienced fitness enthusiasts will learn a thing or two in here.

Regular classes last anywhere from 45 minutes to 1 hour. Every student starts at the same time, with instructors always roaming around to keep track and help out the students. The atmosphere in regular classes is generally supportive and encouraging, as both the students and instructors are always willing to help out each other.

Where can I do CrossFit workouts?

CrossFit workouts can be done in a CrossFit gym, in a commercial gym, or at home. But for optimal results, it’s highly recommended to do the workouts in a commercial gym or a CrossFit gym, because in both locations you will be having the following: instructors to check your form, fellow students to motivate you, and equipment to execute the workouts.

If you’re worried about your availability to work out during regular hours, you don’t have to worry about a thing because there are some 24 hour fitness gyms here in Australia that offer CrossFit classes at different time slots. This type of gym is also great for those who simply just want to work out, because their 24-hour availability means that you can visit at any hour you’re available – and that they have personal trainers available at any time to help you out with anything from bodybuilding exercises to strength training workouts to weight training techniques.