It’s never too late: 3 great sports to pick up as an adult

Baseball – America’s Favorite Pastime

If you’re looking to pick up a classic sport that is played all across the country, then baseball is the one to go with. Dubbed as ‘America’s favorite pastime’, this sport has been around for well over a century and has only picked up in speed and popularity. Baseball is one of those sports that you can play in your own yard, at the park, the baseball diamond, or any other outdoor area where you have a little space to move around.

But how can you master the sport and learn all the basics? You may want to consider getting your own outdoor batting cage to work on your swing. The cage will ensure that all those balls you hit while learning don’t end up breaking a window or damaging property. It keeps everything safe and contained. You can even set up a pitching machine in the cage so you can practice on your own. These cages tend to come in a variety of sizes so you can find one that fits your yard best. You’ll also need to work on your throwing and catching skills, which means you will need a baseball mitt to work in and get used to. It can also help to have a family member or friend to practice with.

Soccer – A Fabulous Cardio Workout

Here’s an opportunity to learn a new sport and get in a fabulous cardio workout at the same time. Soccer is another traditional sport that has been around for ages, that is played around the world, and really is rather simple to understand from a rules standpoint. In order to excel in this sport, you’ll need to master your kicking and passing skills, as well as build endurance. There is a lot of running back and forth across the field, so your body needs to be able to keep up.

As for what you can do specifically at home in order to master the sport, you can start by purchasing a soccer net. This will help you to work on your aim. Passing drills are also great to do, but you’ll need a partner to pass too. Also, you can set up cones in the yard that you need to move the ball around, working on your maneuver skills.

Swimming – Feel Confident in the Water

If you’re looking for a sport that doesn’t require any type of equipment or teammates to practice with, swimming could be the answer. Not only is it an excellent full body workout, it can prove to be a lifesaving skill. In terms of learning, it’s best to sign up for private or public lessons so you can get a good foundation for the sport.

Keep a Positive Attitude

The final thing to keep in mind is that no matter which of these sports you decide to pursue, the key to success is to keep a positive attitude. Remember, they will all take practice, so you can’t expect perfection right out of the gate, but that doesn’t mean you won’t get there.

A quick guide to making your own supplements

Understand Your Needs

Understanding what you want or need to improve when it comes to your health is the first step to making your own supplements. Before you purchase anything, you should do your research into the potential ingredients you can purchase to support certain areas of your health. This will allow you to find the most sustainable, economical and effective products for your homemade supplements.


Get Your Ingredients

Once you know what you need, it is time to purchase the ingredients and any other materials required to process the materials for your homemade supplements. The great thing about making your own supplements is that you can add a range of ingredients that will benefit and support your health the way that you want it to. Bulk buying your ingredients will usually save you money in the future.


Choose Your Capsules

The next step to making your own supplements is choosing the capsules right for you. If you have specific dietary requirements, then you need to make sure you do your research into the capsules you are buying, and to purchase gelatin-free or vegetable-based capsules if you are vegan or vegetarian. It may be more expensive to begin with, but buying capsules in bulk saves money over the long haul.


Mix Your Ingredients

Now that you understand your needs, have your ingredients and have chosen your capsules, you will need to mix them. Certain materials will work better when taken with others and will improve the effects of the substances than if they were taken alone This is known as a synergistic reaction. The materials you buy will determine how to prepare them, so make sure you research this beforehand.


Filling a Capsule

As soon as your ingredients have been mixed together, you will need to fill your capsules, which is pretty simple. Before you start filling, you should open up the entire empty capsule first. This will make it easier to load them up later. Now they are all open, all you need to do is pour the powder or liquid into the capsule’s base. When joining the capsule together, press down on the top and lock it.


Capsules Vs. Tablets

This guide tells you how to make supplements in capsule form, but you can make them as tablets if you prefer to do so. The main issue with making your own supplements in tablet form is that you need a press in order to make it, which can be expensive. If you don’t mind paying for the equipment, but you can’t decide whether to make capsules or tablets, then you should explore the pros and cons.

Making your own supplements is easy enough as long as you have the time and energy to explore what is best for you. It may feel more expensive when you start, but with time, you will notice that making your own will save you money in the future.

5 Hacks for making your coffee habit healthier

#1. Cut down if your body tells you to

The caffeine in coffee can affect people very differently, so it is difficult to say how much is too much when talking about the maximum intake a day. It can depend on your weight, but even people of similar weight may experience caffeine differently. If your body is experiencing side effects that feel abnormal, it is important that you cut down and know what your limit is. Maybe try cutting down how much coffee you put in your drink, too, as this can also be a factor of having too much coffee and experiencing side effects.


#2. Stop drinking coffee at 2pm

If you have trouble sleeping, it may be due to your coffee intake. Sleeping problems can affect your body and mind in so many ways, so it is important to take all of the measures necessary to sort out the problem. As mentioned before, everybody experiences the effects of caffeine differently, so it is hard to say an exact time to stop drinking coffee, but 2pm is a good guideline. If you are still having a bad night’s sleep even when stopping at 2pm, it may be worth stopping earlier. It is also a good idea to visit a doctor if you are having issues with your sleep, even after taking measures to improve it.


#3. Drink good quality coffee

Drinking good quality, organic coffee is so important if you are an avid coffee drinker or not. Kopi Luwak coffee is known for being smooth and balanced; it is also 100% organic too. Drinking this kind of coffee will ensure that you aren’t putting any unnatural chemicals into your body, which some bad-quality coffees unfortunately have.


#4. Add less sugar into your coffee

Sugar is one of the worst factors in a diet. It is bad for you not only because it has lots of calories but also if you suffer from any condition diabetes-related, including diabetes itself, then it can be dangerous to your blood sugar levels. There are a number of different health problems that sugar could contribute to, so it is important to cut down wherever you can in your diet. If you are noticing that you are adding sugar into your coffee, make sure that you aren’t using too much. If you can, try using no sugar at all and let the coffee taste shine through by itself.


#5. Switch to almond milk or no milk at all

Cow’s milk can make your coffee quite high in calories, especially if you are adding sugar too so there’s even more. Almond milk has fewer calories and it also contains vitamins. Even though almond milk may be better for you than cow’s milk, try having no milk at all. There are far fewer calories in a cup of black coffee. The taste may seem too powerful at first, but over time, you will adapt to the flavor.

Drinking coffee does have its ups and downs. It is important to know the effects of coffee, even if you don’t drink it that regularly. Enjoy your warm, flavorsome cup of coffee whilst still making sure that it is as healthy as it can be.

7 Supplements That Help You Thrive on a Plant-Based Diet

#1. Calcium

Let’s start with calcium. There are many calcium-rich plant-based foods, but dairy is the main natural source, which means that vegans usually lack this essential nutrient in their diets. Calcium is required for the formation of bones, function of muscles, healthy blood pressure and nerve transmission. For your body to absorb it, you need to take it alongside vitamin D, which we will look into later. If you need to buy supplements, check out Future Kind as these are perfect for those living a vegan lifestyle.


#2. Iodine

Iodine is a trace mineral required for the optimal function of the thyroid. It is also a vital component of the thyroid hormone. This hormone is accountable for many enzymes, protein syntheses and the development of the nervous and skeletal system in babies. The main sources for iodine are dairy, fish and shellfish. If you follow a strict vegan diet, then you put yourself at risk of iodine deficiency. You can consume iodine through certain types of seaweed, but taking a supplement is recommended.


#3. Iron

Iron can be found in both animal and plant-based products. It is essential for carrying the correct levels of oxygen in your blood, creating new DNA, growth and is used in energy metabolism. There are two forms of iron; heme, which is from animals, and is more bioavailable in humans compared to non-heme iron (which is from plants). If you don’t consume enough iron, it can lead to fatigue and anemia, so as a vegan, you should definitely be taking iron supplements alongside cooking with iron-rich plant foods.


#4. Omega-3

Omega-3 fatty acids are important for the health and development of your nervous systems, brain and eyes. It is also a strong anti-inflammatory. There are many different types of omega-3s, but the three that we know the most about are docosahexaenoic acid (DHA), alpha-linolenic acid (ALA), and eicosapentaenoic acid (EPA). Although some plant-based foods contain omega-3, the main source is oily fish. The human body cannot produce omega-3, so vegans must take it in supplement form.


#5. Vitamin B12

Vitamin B12 is naturally found in animal products, from meat, to eggs and dairy. This water-soluble vitamin supports the function of the nervous system and helps with the formation of red blood cells. Despite its water solubility, stores of vitamin B12 can circulate throughout the body for many years. This means that it can take up to five years to develop a deficiency. Even though it naturally occurs in animal products, vitamin B12 can be produced synthetically, so no cruelty needs to be involved.


#6. Vitamin D

When it comes to taking care of your immune function and bone health, consuming enough vitamin D is crucial. This vitamin is fat-soluble and acts as a hormone in your body. Its role is to promote the absorption of calcium, support the correct levels of blood pressure and a healthy heart. Vitamin D can be found in some food products, but its main source is the sun. Whether you eat meat or not, if you don’t spend 20-30 minutes in the sun each day, you should take a vitamin D supplement.


#7. Zinc

Zinc is an essential mineral that is required for the optimum function of the immune system. It also sustains your sense of taste and smell, growth and supports hormones. You cannot store zinc and your body needs it for over 100 enzyme reactions, so taking this mineral daily is critical. Zinc deficiency is fairly common in the US, especially amongst the vegan community. There are many vegan foods that contain zinc, but animal products aid absorption, so taking a supplement is advised.

Whether you do or don’t consume animal products, many people take supplements to support certain body functions and our health. If you are sticking to a plant-based diet, then taking daily supplements is more crucial, but in the grand scheme of things, it is not something that should put you off being a vegan. Always speak to your doctor or a nutritionist if you have any questions or concerns.

How You Can Use a Staycation to Boost Your Wellness

Stock Up on Health-related Products

If you realize that you haven’t put much money into health products in the past few months and you’re running low, then don’t worry; it’s possible to find some excellent deals for the health-minded yet frugal individual, including using discount codes or attractive coupons to lower the costs. The site linked above has everything from meal planners to special Keto deals to massage essentials to keep you happy and comfortable.

Establish Better Routines

When you were at work, you were no doubt running out the door seemingly unprepared, and the rush never seemed to stop. From the stop/start procession through commuting traffic to the stress of the workday, it was physically and mentally exhausting. Maintaining or restarting healthy routines while trying to keep up with this routine often proves next to impossible.

Now that you’re on a staycation, it’s a wonderful time to slow down, take in some calming breaths, and exhale! Then look at how you can organize your life better to fit everything into it without the rush or panic. With more organization and new routines, it’ll be easier to manage in the future too.

Also, it’s a good idea to develop a staycation routine that provides some normalcy in your life. Usually, time off doesn’t require this; however, some staycations are getting extended and so a routine is beneficial to still feel in control.

Rebalance Yourself

Drink more water and reduce your coffee intake over time. We don’t recommend going cold turkey on coffee, as you may enjoy it, and the caffeine withdrawal can cause terrible headaches for a few days.

Ensure that you get a glass of water in the morning to rehydrate after sleeping. Bookend that with a glass of water in the hours before bedtime and several more throughout the day too.

Also, add in a multi-vitamin fortified with minerals if you don’t already take one. This will manage any deficiencies in your diet.

Exercise More

Exercising gets you out of a rut if you’re home and don’t know what to do with yourself. While it will be tiring at first, soon it’ll supply extra energy. Use Calisthenics as a form of bodyweight exercise to perform at home. Some positional movements don’t require equipment at all.

Alternatively, only a mat is required to practice some yoga positions and transition through them in a series. It requires more effort than is commonly believed and clears your mind.

Practice Meditation

When the staycation is playing with your head because you’re not getting enough outdoor time or variety, then it’s time to ease your worries.

Try a mediation app like Calm, Headspace, or Aura to take yourself away from your current time and space. Use different programs to find the one you prefer – whether that’s a silent meditation or something else more to your liking.

Even if you haven’t given it a go before, the free time is a perfect opportunity to be open to new things. There are also YouTube soundtracks for active meditation that are a good introduction to slowing down and finding mental peace.

By using your staycation to be healthier and get to a better place in your life, it’s possible to come out of it as a happier person. It will also help make you more resilient for any turbulence to come.

Getting Back on Track: Exercising After a Lower Back Injury

Assess Your Level of Motivation

Here are some questions to ask yourself:

  • Where is your motivation originating from?
  • Are you keen to get back to an active lifestyle again after being sidelined?
  • Is extra weight gain something that distresses you and it is now time to tackle it?
  • Were you a reluctant exerciser before but now you know it’s important?

Depending on the answers, it’ll be clearer where you should begin.


What Exercises Do You Prefer or Are Best Suited to You?

Were you always good at certain exercises and made a beeline to those? Given your past lower back injury, will they still be possible for you, or are they best avoided? If you’re worried about a lower back injury reoccurring, then it’s best to avoid jogging, using a rowing machine, and doing other activities that will put the additional weight of strain on this part of your body.

You’ll also want to take it easy in the first few weeks. No speeding out of the gate now that your physician has cleared you to take up exercise again.


Take Care of Your Body Between Fitness Routines

As with any exercise, you’ll feel sore the next day if you don’t take care of yourself. We’d suggest a hot bath to relax the muscles before going to bed. This reduces the likelihood of waking up in the middle of the night with leg cramps. Also, sleeping well is particularly important. This way, your body can repair itself overnight from the previous day’s activities. You should use the best mattress for back pain to support your needs. Don’t make matters worse by ignoring the need for excellent sleep because it’s so restorative.


Lower Duration and Intensity to Start

Ignore the distance, duration, and weights that you were used to before. That was the old you. Refresh by removing ego from the equation and starting small, light, and keeping the duration limited. The most important thing is to not get reinjured. To avoid that, it’s necessary to begin at a low point and work back up. Not only will this help to prevent new injuries to your back or elsewhere on your body, but it reflects your lack of exercise in the last few weeks or months too.


Let Your Body Tell You When to Increase the Intensity

Exercisers coming off an injury need to listen to their body and how it reacts to a new fitness routine. There’s a big difference between being sore from working muscle groups that haven’t seen much action recently and feeling a twinge in your lower back in the most troublesome spot. So, learn to tell the difference because being sore is a common part of exercising. Essentially, you’re right back as a beginner again, even if you have advanced-level knowledge from experience. Only when you’re running through a routine perfectly without feeling soreness or physical pain should you consider raising the bar by upping the pace, adding more weights for the reps, etc.

We hope the message is clear that the goal of getting back on track is not about speed or setting new records but sustaining exercise pain-free. It’s critical to avoid hurting your back once again.