Why Protein is important for Exercise

Have you ever wondered why trainers ask you to stick to a protein-rich diet while you exercise and train? 

The reason is simple; protein is important for exercise and all other sports which demand us to stay active throughout the activity. However, there is a general misconception that a high intake of protein increases appetite and muscle mass but this is not the case.

Numerous studies suggest that protein intake aids with all the metabolic reactions and weight loss while the deficiency may lead to problems in the body. High protein diets are one of the hottest things among gym-goers. We grab and gulp it down because We are well aware of the tremendous benefits it offers to our body, which will last for a long time.

Protein is certainly an important component in the body, it is necessary for cell, bones, skin, tissues, organs, hormones, enzymes, and for their growth as well. Along with carbohydrates and fats, it is counted as “macronutrients”, which suggest that the body requires a large part of it in the regular diet with or without exercise to cope with the changes occur inside the body. 

Benefits of Protein intake in Exercise With exercise, protein benefits

1. The primary role of the protein in exercise is to repair damages that may occur during a workout to the bones and muscles. 

2. It plays a crucial role in generating energy (ATPs) in the body.

3. The protein has the same micro-molecules (amino acid) as the muscles, hence it plays in rebuilding the body muscles. 

4. It reduces the level of hunger by reducing the count of ghrelin (the hunger hormone) and makes you feel full for longer, which has a direct link in reducing weight and burning calories during exercise.

5. It is said if you give your exercise a hit of protein, you will train harder and faster than before. 

6. Protein intake with a strict workout has even shown its effects in boosting metabolism by burning fats and calories. A study said that high-protein intake can even burn 260 more calories than those are on low-protein or low-quality protein each day. 

7. Protein makes your body stronger and It speeds up the process of recovery. 

To sum up Protein is important in exercise and is certainly an important component of our bodies, which is required in a particular proportion according to the mass. When you add protein into your routine along with exercise, it will definitely harvest many benefits! 

Fitness: The Absolute Beginner's Guide to Exercise

Exercise doesn't need to be done at the gym. You can turn out to be in the solace of your own home. Furthermore, with callisthenic-type activities, for example, squats, rushes, pushups, and sit-ups, you can utilize the obstruction of your load to condition your body.

You've concluded currently, it's a great opportunity to begin working out. Congrats! You've ventured out your way to an as good as ever body and brain. Furthermore, there's no contending that activity can enable the vast majority to get more fit, just as look increasingly conditioned and trim.

There's a trick. You have to get and continue moving on the off chance that you need to capitalize on the advantages. This doesn't mean after an exacting, tedious routine at the gym-- although that can positively receive rewards. Truly you can get rewards from a wide range of types and levels of exercise.

Are you prepared to begin? An approach to measuring the force of your activity is to check your pulse or heartbeat during physical movement. These ought to be inside an objective range during various degrees of force. For instance, as per the CDC, for moderate-power physical action, an individual's objective pulse ought to be half to 70% of their most extreme pulse.

Get ready to get fit

The initial step to any workout routine is to assess how fit you are for your
picked physical action. Be that as it may, regardless of any medical condition, you can typically turn out to be here and there. Whatever your objectives and medical condition, approach any new exercise routine with alert.  Numerous beginners wrongly start too forcefully, possibly to surrender when they end up tired, sore, or harmed, he says. Some get disheartened because they figure a forceful workout will produce moment results.

Workouts for beginners

Before starting any fitness schedule, it's essential to warm up; at that point, do some light stretching. Spare the greater part of the stretching for after the workout. 

When you're warmed up, specialists suggest three distinct kinds of exercises for general physical wellness. These don't all need to be done at once; however, doing each regularly will bring about balanced fitness.

• Cardiovascular movement. Start by doing an aerobic movement, such as strolling or running, for a continued 20-30 minutes, four to five times each week. 
• Strength moulding. Start by doing one lot of activities focusing on every one of the significant muscle groups. Utilizing a weight at which you can easily play out the activity eight to multiple times in a set. At the point when you want to deal with additional, step by step increment the weight, repetitions, or the number of sets.
• Flexibility preparing. The American College on Exercise suggests doing slow, supported static stretches three to seven days out of each week. Each stretch should last 10-30 seconds.

Home workout equipment. 

To boost your quality and aerobic limit, you may likewise need to put resources into some home gym equipment.

• Treadmill:  This best-selling bit of equipment is incredible for cardiovascular exercise. 
• Free loads:  Barbells and dumbbells make up this classification of strength, preparing equipment. Dumbbells are suggested for beginners. 
• Other quality training equipment:  This incorporates weight stacks (plates with links and pulleys), flexible bands, and flexible poles. Flexible bands are useful for beginners, particularly since they accompany guidelines. 
• Exercise ball: Although directions, as well as a video, can go with this gadget, beginners may utilize workout balls inappropriately. Be that as it may, on the off chance that you appreciate working out with an exercise ball, it can give a decent exercise. 
• Exercise recordings and DVDs:  Before working out with a home exercise video or DVD, watch through it at any rate once to watch the structure and legitimate type of exercise.

home gym equipment you need to start your own home gym

Having a home gym would be a dream come true for many of us. But if you don’t have the space or budget to fill your house with treadmills and rowing machines, don’t worry! I have come up with the very basics you need. The most effective equipment doesn’t have to take up too much room or stretch your bank balance. So, let’s take a look at some essential home gym equipment out there to help you get fit for summer and also help you start a new healthy fitness routine.

The best home gym equipment to get you started

Exercise Mat

A whole range of stretching and flexibility workouts require an exercise mat to give you a good base. If you are planning to go for some high-intensity workouts, it is better to choose one with thick cushioning. However, a thinner one is the better choice if you are planning to do yoga on it. One of the most
important items in your home gym.

Dumbbells

One of the most versatile pieces of equipment in your home gym, a good set of dumbbells should be right near the top of your list of items. There are literally hundreds of different exercises that you can do, and if you invest in some adjustable ones, you can increase the amount of weight over time so you are always improving. Try to complete your exercises in front of a mirror so you are confident that you are using the proper technique.

Pull Up Bar

It may seem strange to say, but pull up bars don’t have to be just for pull-ups! There are a few different exercises that you can try, along with the classic technique itself. There are some that you can put above your doorways. These have the added advantage of always providing you with a reminder to do some every time you walk through! I have one of these and I do hang off it this really helps with arm pump from mountain biking.

Jump Rope

If you are looking for an affordable and lightweight piece of equipment to do some cardio work, look no further than a jump rope. If you haven’t jumped rope for a number of years, you may be surprised to find out that it seems a lot harder. It also has the added benefit of improving your coordination and sense of balance. A durable rope is the best option if you are a beginner. While a lighter option is better to increase your speed.

Kettlebells

Probably one of the most popular pieces of equipment that emerged in the last couple of years. kettlebells provide you with some workouts that you simply can’t do with other similar items. Try to choose some with some big, smooth handles to give you the best grip.     

Medicine Ball

A medicine ball is another fantastically versatile piece of equipment. This providing you with a tool to work on your core strength. Just some of the common workouts include throwing it, carrying it or doing abdominal exercises. If you are doing exercises where you throw it about. You are better off choosing a softer and lighter model.

Stretching why you should start your fitness journey with this simple step

A lot of people are at home and thinking about starting a new fitness routine. Whilst this is very tempting to do. It is hard to think about where to start. Let's face it that last thing you want is to end up in A and E with a twisted ankle right now. My recommendation is to start small with stretching. So today I want to talk to you about the benefits of starting your fitness journey with a stretching routine and why it is so important to your body. 

About me

You may not know this about me but I am a qualified sports masseuse. I studied massage and then specialized in sport. Because this was a natural fit for me. So my fitness journey is a bit more extreme than most people I guess. I was a UK size 22 and I lost 7 and a half stone. But this was about 15 years ago. Now I know what you are thinking I did this with fitness but that is not the case I lost the weight then I started my fitness journey. I am right now the smallest I have ever been, and the fittest I have ever been. So this means I am mentally the strongest I have ever been because for me these to things go hand in hand.

Why we need to stretch? 

We are all guilty of sitting too long and not being active enough.  So we all complain about niggling aches and pains, right? What if I told you that stretching can help you get rid of these aches and pains. Obviously, if these are normal aches and pains, not injuries. Stretching is one of the best things you can do for you body and mind. 

Our body is main up of a complex system of muscles.  Muscle is soft tissue. Muscle cells contain protein filaments of Myosin and Actin, These sliding past each other produce a contraction or movement. Very basic definition there. There is no point in bamboozling you with science. 

The dictionary definition is a band or bundle of fibrous tissue in a human or animal body that has the ability to contract, producing movement in or maintaining the position of parts of the body.

We are made up of this complex system and we expect this to not need any help to work. If for example, you did no maintenance on your bike, would you expect your bike to work as good as new every time? No, I didn't think so. So you need to also look after your muscles so you body can function at its optimum. 

The key benefits of stretching

• Increase blood flow to your muscle helping the recovery and repair process.
• Decreases aches and stiffness
• Improves your performance in sports and physical activities
• Can reduce your risk of injury
• Improves posture 
• Get's your body ready for activity or strain. 
• increases your range of movement
• relaxes you promoting relaxation. 
• Is a natural stress reliever 

Where to start. 
It is super easy to start a stretch routine and I could list stretches to do but I think it is always easier to actually see the stretch in action than to read about it. In stretching form is everything and you can not really see from an image or reading about it. 

I will list below my youtube stretch playlist videos. These are the ones I do and love.  Here is my stretch playlist

My favourite at the moment is 
Sydney Cummings -Full Body Deep Stretch for Tight Bodies | Sydney Cummings

You can check out my recommendation of ways to get fit at home and don't forget to check out my other post too why dont you? 

8 ways to workout at home in 2020

We are all in a bit of a weird situation at the moment. A lot of us are working from home. Which is my normal,  So I thought I am in a good place to give some advice on how to to keep fit at home. Considering that is how I keep fit and healthy. In the last year I have upped my fitness game and not only lost weight but I feel a lot better about myself. I work out not only for the health benefits but for my mental health and this is the perfect time to get on the fitness bandwagon. 

Motivation at this time is key to us all getting through this hard time. It is so important to not get bogged down in the pressures of a changing world and something we can control is our fitness. If you are new to working at home I would recommend leaving time in your day for fitness. You will be missing out on a lot not being in your office. Even that walk to your favourite sandwich shop counts towards you step goal right? Well, that is no longer a factor so we all need to adapted and make sure we are as fit and healthy as we can be. 

1. Free online workouts. 
There are hundreds of free online workout on youtube. All you need to do is google beginner workout and you are on your way to a new you. There is everything from pilates to HIIT workout. Start small and build up. 

2. Zwift
I love Zwift. Zwift is online cycling and running community. You will need some equipment to use Zwift. I have written a full Zwift for beginners post so check that out. I credit Zwift with my weight loss and bike fitness improvements for sure. It is such a good fun workout. 

3. Make up a fitness plan. 
This is super easy to do. I have made one up myself. This is my plan that I am doing to prepare for my summer downhill biking season. I suffer from arm pump and this will help me counteract it. I love to make up plans. I have helped a few of my friends with tailored plans. This way you can work on the areas you want to work out. Everyone's bodies are different. 

4. Fitness Challenges
There are so many out there and this is the perfect time to do them. Fancy a 30-day plank challenge or what about working your booty and doing a squat challenge. Get online and get one of the these smashed I promise you will feel the benefits. Go crazy and do a few at the same time. 

5. Use your house 
Do you have stairs? Why not run up them or walk it is up to you. As long as you are getting a sweat on. Walk around your house and see if you can beat yesterdays step goals. You are allowed in your garden you know so get outside and walk around. 

6. Weights
If you don't have access to weights don't worry there are so many things you can use in the house.  You can improvise making weights from tins of food to water bottles, there is no excuse for not weight training at home. 

7. Play with your children or dog. (if you have either) 
Have you ever watched kids playing? It looks like hard work and you can join in. Come get that Nuff gun out with your kids and get playing. I know I play with my dogs and this not only keeps them entertained but it burns so many extra calories too. Let's face it whether you have a big or small dog is it loves to play. 

8. Gardening
Yes, this is a strange one but if you are well, you can work in your garden. Gardening is hard work and can burn hundreds of extra calories. You lug some soil about and tell me gardening is easy. Plus getting outside in the fresh air can only be a good thing right? 

I hope this has given you some inspiration on how to get motivated and use your time at home wisely and get on this fitness train. You will be reaching your fitness goal in no time whether that be toning up, losing weight or getting strong the choice is yours. 

THE MOTHER'S DAY PRIZE BUNDLE GIVEAWAY

Here we have a huge giveaway. You may not know this about me but I am a comper I love to enter competitions. I have not been as active as I once was but you have to be in it to win it right. I have had some amazing prizes from TVs to makeup. I love to enter comps and I use it as a way of relaxing and unwinding. Plus you can win some amazing prizes. You dont have to spend hours entering hundreds of competition. I just enter ones that I really would love to win the prize. This is one of the ways I can give back by offering you the chance to win a great prize.  I have teamed up with some wonderful blogger to offer one huge main prize listed below and amazing runners up prize. So without further ado why not enter and see if you are the lucky winner of this amazing prize. Good luck and dont forget to follow the rules and play fair. 

The Giveaway This Mother's Day some of the top UK parent bloggers have united to offer one lucky winner a fabulous bundle of goodies for Mother's Day worth in total £200. What's more, we also have a Mother's Day hamper for runners up prize. The Prize Bundle One lucky winner will win a fabulous Mother's Day Prize Bundle which includes: Deco Gingko Leaf Habotai Silk Wrap from Fox & Chave

This beautiful silk wrap from Fox & Chave is made from luminescent habotai silk, making it the perfect luxurious gift for any mum. It's very versatile as well as stylish. Evolve Beauty Organic Skincare Bestsellers Gift Set

The Gift Set from Evolve Beauty is made up of their organic skincare bestsellers. It will leave your skin feeling deeply moisturised, plump and smooth. Contains 10ml Hyaluronic Serum 200, 30ml Daily Renew Facial Cream and 30ml Radiant Glow Mask. Dotty About Paper Sweet Sherbet Dream Notebook and Desk Planner

Stay organised with this elegant weekly desk planner and A5 Notebook. The planner is perfect for busy mums to keep track of their schedules. The notebook has 192 pages of quality lined paper and is the perfect size to fit in your handbag. Wentworth Wooden Puzzles Country Garden

This British-made premium quality traditional wooden jigsaw comes with a drawstring cloth bag and a high-quality box making it the perfect gift. Sleep Mask by Sleep Master®

The perfect gift for any busy tired mum - a relaxing nights sleep! Sleep Master is an all-in-one sleep mask that combines light elimination and sound reduction. The soft and cool breathable fabric creates a relaxing effect inducing a refreshing deep sleep. The AirDry Wine Glass Drying Rack

The AIRDRY™ Wine Glass Drying Rack holds up to 4 wine glasses. The rack suspends each piece of stemware well above the counter to give them plenty of air circulation, meaning glasses dry naturally with a crystal clear surface, spot and streak-free finish. A box of Chocolates! Because who doesn't love a box of chocolates!

The Runners Up Prize

There's also a Runners Up prize of a Mother's Day Tea and Treats Hamper from hamper.com.

Meet the bloggers

The parent bloggers teaming up to bring this fabulous giveaway are all listed below. Make sure you check out their blogs for amazing advice and inspiration, covering all kinds of topics including parenting tips and advice, family travel, slimming tips, humour, money saving ideas, competitions, self-love, healthy living, well-being, fashion, beauty and recipes.

My Balancing Act | Just Average Jen | AnkleBiters Adventures | Lylia Rose | Life with Lianne | Soph Obsessed

Typical Mummy | You Have to Laugh | Happy Family Hub | Our Transitional Life | Otis and Us | The Neary Diaries | Autumn's Mummy

Two Hearts One Roof | The Life Of Spicers | A Rose Tinted World | Big Family Organised Chaos | Dirt, Diggers and Dinosaurs | Crazy Little Thing Called Love | Side Street Style | Chilling with Lucas

The Parent Game | Pack The PJs | Welsh Mum Of One | At Home With Kayla | Mummy Matters | Slimming Violet | Dolly Dowsie

Mum on a Budget | Boxnip | Miss L J Beauty | MTB LM | Twins, Tantrums & Cold Coffee | Prize Warriors

Reality in Reverie | Rachel Bustin | Life in a Breakdown | Boring Mother | The Willow Tree | Accidental Hipster Mum

My Beautiful Mess | Five From The Swich | We Made This Life | Menna Rachel | Life Loving | Mighty Mama Bear | Too Tired To

Life with Jupiter Hadley | Missing Sleep | 4 Freckled Faces | I Live to Cruise | Healthy Vix How to enter You can enter by completing as many widget entry options below as you like. All entries will be collected and one winner and one runner up will be randomly chosen. Good luck! a Rafflecopter giveaway Terms and Conditions

• UK entries only.
• The giveaway will run from 12am 2nd March 2020 to 12am 16^th of March.
• The winners will be notified by email from rowena@mybalancingact.co.uk.
• The winner and runners up will have 7 days to respond after which time we reserve the right to select an alternative winner.
• This competition is in no way sponsored, endorsed or administered by, or associated with, Facebook, Instagram, Twitter, YouTube or Pinterest.
• Prize open to over 18s only.
• If the runners up hamper be out of stock then a suitable replacement will be found.
• Anyone who unfollows before the giveaway ends or doesn’t complete the required entry action will be disqualified.
• The prize is non-transferable, non-refundable and cannot be exchanged for monetary value.
• We will be using a parcel service, such as ParcelForce, to send the Mother’s Day Prize Bundle, and their standard compensation will apply in the event of loss or damage.
• Some items may be sent directly by the supplier and we are not responsible in the unlikely event these go missing.

Dirtelj Pro dirtsuit edition woman full review.

Today, we are talking kit and not just any kit but the kit that you rely on in the worst possible days on the hills. You may or may not know that I live near Fort William and we get our fair share of rain up here in the Scottish highlands. Yes, we are blessed with some of the best mountain biking in Scotland up here but it goes hand and hand with the weather. So you have to be prepared to ride in everything from the wettest day to the sunniest days. So we are reviewing the Dirtlej Pro dirtsuit. 

I was very lucky and Santa brought me a Dirtlej dirtsuit pro edition in the women cut. I wanted to do a review for you.

What is A Dirtlej dirtsuit? 

A dirtsuit is an all in one waterproof biking suit. It has been designed with mountain biking in mind and its Dirtlej slogan is no more excuses and this is the item of clothing to wear on the wettest and the muddiest days on the hill. There are 5 versions of the Dirtsuit, I have the pro-women version. 
Price on Dirtlej €249. These are on sale on 

What Dirtlej say

The reimagined version of our classic gives you more comfort, more air and more pro-feeling. Because who gives everything, should also get everything: an optimized membrane and additional air inlets for the legs. Our pro edition is the best choice for all enduro and all-mountain athletes who love to play longer and more intensive in the dirt.

Ladies cut
The pro edition is also available as a ladies’ cut. The tapered shape gives you enough space and protects you from wind and weather. We love seeing ladies who play in the dirt! 

 

Sizing
I was lucky to have a friend who already has one of these and told me they run really small. She also very kindly let me try on her one. Which is extra small. I am a size 8/10 I have hips, bum and boobs so the extra small was a very tight squeeze on me. These run super small on the hips and ass. They are very roomy on the top section I am guessing for layering underneath. I got a size small. Which is definitely the right size for me. I would say it is very loose on me in the middle but I am an hourglass shape so my middle tends to be the smallest part of me. They do have a size guide on their site which will help you choose a size. This is worked out on your weight and height. 

What is special about the Dirtsuit. 
Where do I start? This is waterproof riding gear taken that bit further. This is, in my opinion, the best option for those days where there is more mud and water than anything else on the trails. The Dirtlej dirtsuit pro-women cut is water-resistant up to 15,000 mm and has sealed zippers all over to make sure all the vents and pockets maintain the water resistance. 

There are 6 vents in the suit, Two on each leg, two on the chest and two very large on the underarm area. These, when opened, make the dirtsuit really airy and stops me from overheating. 

The Dirtsuit is wind resistant meaning you will no longer be cold and wet on the mountains.  

No longer do I have to sit about in muddy gear. I love that I can pop this one on bad days and change super quickly back at the car. Keeping most of the dirt off me and my car. Of course, I still have dirt on your legs as this is the short version. I think this is the perfect items of clothing on the worst days. 

The Dirtsuit Pro is made out of super durable material. I have yet to have a fall in this but I think it would stand up to most of my over the bar moments. I am saying it is durable this does not mean it is stiff to wear is super comfortable to wear and easy to move in. 

The design features which stand out. 
There has been some real thought put into the dirt suit. I love that there are lots of storage pockets. Two on your legs, One on your chest and one of your arm and two on your butt. All the pocket expect the butt pockets have waterproof sealed zips.  The butt pockets have velcro to keep things safe in there. I store my iPhone 7 in its big protective case in my chest pocket with ease. I will say the cut on the shorts on my hips is tight this means I couldn't fit much in my leg pockets But this is due to me being a strange size. The arm pocket is handy for any uplift passes so you would need to remove it for passing the uplift turnstile. 

The legs. 
The legs are baggy without being restricting. I can fit my race face knee pads under the shorts with ease. My race face knee pads are the bulky kind. 

The sleeves. 
The sleeves are a fantastic length. Not too long like some women's biking wear. I also love the attention to detail in the cuff. This has a circular bit at the end which means water will slide off it. Meaning no more water in this area. Plus it helps to keep my Garmin watch nice and safe under it. Such a well thought out design. I love an adjustable cuff of biking jackets so this is awesome. It really helps to keep the sleeves out the way. 

The Hood
A really nice feature is the hood. It is nice and big. I would fit over a smaller helmet than mine with ease. I do love a nice hood. There is also a nice addition of a way to store the hood away. Buy rolling it up and it stays in place with velcro. 

Waist adjustment. 
Now, this is always welcome in woman's biking shorts. It is always nice to be about to sinch in your waist or let it out. Us women go through a lot By this I mean bloating, period pains etc so It is always nice to be able to make an item more customisable. So this is a welcome addition. 

The Butt. 
Yes I went here, come on we all have an ass and I want some room for movement in the ass region when I am biking. A lot of biking is having that ass sticking out. So the dirtsuit needs to have freedom of movement and this has that with very cleverly designed ass area with a stretchy panel. 

The colours. 
I really like the colour on the dirtsuit pro-women version. I really like pink and turquoise details. I do like that the woman version is a bit more on the feminine side. I like to be seen on the trails and I really feel this does the job. 

The riding review. 
I wore this on a day when it was lightly raining but the ground was the wettest I have seen in a long time. I wore paddled 3/4 length tights and a thin endura biking top.  I did a 10-mile ride around Nevis range hitting the trails. I found it easy to wear. I will say it is a bit hot on the climbs but this is to be expected and nothing I haven't dealt with before when wearing waterproof short and jacket. Like all waterproof shorts, there is that noise when pedalling. If you have worn waterproof shorts before you will know what I mean. I tried cycling uphill with all the vents closed and this was hot but by no means unbearable. With the vents open it was nice and airy. 

On the downhill it was amazing. I felt comfortable and I could move around the trail with ease. As you can see from the photos above I out it through its paces and it really holds up. I went down very muddy rooty trails splashed through huge puddles and really tested it out. 

When I got back to the car. I was a little wet on the butt nowhere near what I normally am. It was heaven to quickly take off the dirtsuit and pop on fresh clothes. This is it's own is a great feeling. No more horrid wet and soggy changes this is a onesie with a mission, the mission is mountain biking in the extreme and it does that. 

I really like the Dirtlej Dirtsuit pro I think it really is the best item for the worst weather. It would be amazing on an uplift day when the conditions turn on you. Pop it on and you are ready to go. To me, it is worth its money and I wouldnt recommend you something I didn't really like myself. 

Feel free to ask me any question you might have.