The dinner table is an excellent time for families to reconnect at the end of the day — but some families miss this opportunity by getting into the habit of watching TV during dinner. We’ve got a few ideas to bring fun back to dinnertime.
Dinner time table games
1 Dinner guests
Ask each person at the dinner table who they would like to invite to dinner and why. The dinner guest can be anyone from any period in time. This game can either end up being a fun way for your kids to showcase what they have learned in history, or a startling look at how much your kids know about celebrities. For an added twist, write down all of the choices and imagine them all at your table at the same time. What would they have in common?
2 Finish the story
Remember “telephone” from your childhood days? This is an updated version of that game for the dinner table. Start a story, and let each person take turns adding to it. Each person can either add one sentence, or a whole segment of the story. Start working on the conclusion as dinner is coming to an end.
3 A day in review
Each family member takes turns talking about his day, but first picks a letter that is off limits. Words beginning with that letter may not be used in the description of one’s day. The words used for substitution can make these tales an entertaining vocabulary exercise. Make sure each family member gets a chance to talk.
This quick and easy little game involves the throwing of dice (2 to 4). Each person at the table takes turns rolling the dice, and tries to be the first one to reach a score of 100 without rolling any ones. If a 1 is rolled, that person’s score is wiped out and must be started again. This is a great game for older kids who can add quickly, or older siblings can help the younger ones keep score as a team.
5 Who am I?
Everyone picks a famous person, without revealing their choice to the group, and then “becomes” that person. When it is your turn, you give a brief narrative on who you are, without revealing too much. You may adopt your chosen person’s mannerisms for added effect. For example if you chose Cher, you might flip your hair over your shoulder and twitch your lips. The others at the table take turns asking you interview-like questions. Your family can decide if you answer the questions simply, “yes” or “no” or if you may elaborate. The first to guess your identity wins that round.
Dinner is the perfect time to connect with your family and bring everyone closer. Try some of these games or come up with your own, and bring the fun back to dinnertime.
Games can bring a whole new sense of fun to dinner.
Whether you feel you’ve hit a dinner rut, want a break from “serious conversation,” or simply want to bring more joy to the table, games work wonders. Take a break from the stresses of work and school, and help everyone connect through laughing together. The next time you’re craving some dinner fun, give one of these activities a try:
Rose & Thorn (all ages)
Ask your kids to tell you about the rose (the best or most special part of their day), and the thorn (the most difficult part of their day). This can be a great way to get around one-word answers when you ask, “How was your day?” It helps everyone think about sharing their day in a new way.
Alphabet Game (ages 3-8)
As a group, choose a category, such as animals, countries, singers, or “people our family knows.” One family member starts the game by naming a person/thing from that category that starts with the letter “A.” Then the next person names a person/thing that starts with the letter “B,” the next person finds something for the letter “C,” and so on.
I-Spy (ages 3-8)
Another fun, classic game. One person starts by saying, “I spy with my little eye, something…”, and adds a description of an object he’s looking at (for instance, “I spy with my little eye, something blue and fuzzy!”). Everyone at the table tries to guess what the person is looking at. You can go around the circle, letting each family member have a chance to be the “spy-er.”
List Game (ages 3-8)
Think of 5 things that “belong” to something. For example, a banana, a pair of shoes, a Harry Potter book, a pile of paperclips, and a box of flooring. Then have your family guess what these things belong to (answer: things in the trunk of my car). With little kids, you can just ask them outright for a list of things in a category (example: name three things in your bed).
Telephone (ages 3-12)
This classic game was practically made for the dinner table. Have one person think of a sentence or phrase, and have him whisper it into the next person’s ear. When the last person hears the phrase, she repeats it to the group, and the person who started the game can see how close she got!
Would You Rather (all ages)
Take turns asking “Would you rather….?” questions. You can either purchase a book of these questions, or make them up as a family. A few ideas to start:
Would you rather be invisible or able to fly?
Would you rather sweat melted cheese or always smell skunk?
Would you rather be able to swim like a dolphin or run as fast as a cheetah?
Create a Story (all ages)
One person starts a story with one sentence. They can use a traditional story format (“Once upon a time, there was a huge bear…”) or something completely original (“A woman carrying a large cake was walking down the street…”). Go around the table, and have each person add a sentence to the story. If the kids are old enough, pass a piece of paper around, and have everyone write their sentence down. After dinner, you can illustrate the sentences, and then post your drawings on the fridge.
Higglety Pigglety (all ages)
One person thinks of a rhyming pair of words, and then gives clues about them, using synonyms. For example, if the secret phrase was “funny bunny,” the clue might be “hilarious furry mammal.” The person can also give a clue about how many syllables the secret phrase has by shortening or lengthening the game’s title. Saying “hig pig” means that each word in the secret phrase has one syllable (like “old mold,”), whereas “higgy piggy” means words with two syllables (“chipper zipper”), and higglety pigglety means words with three (“triumphant elephant”).
Where in the World? (all ages)
Imagine everyone at the table has the gift of teleportation, but it only lasts for 24 hours. Where in the world would you go? Would you bring anyone with you? How long would you stay? What would you do there?
Two Truths and a Tall Tale (all ages)
Have each family member think of two true facts about themselves, and one made-up fact (a “tall tale”). Go around the table and share your three items. The other family members have to guess which one isn’t true!
Ask Your Kids (all ages)
Your children are also likely to know a few games, either from school or playing with friends. Ask them if they have a game they’d like to try at the dinner table!
It’s easy to experience boredom when working out in the gym. Just the sight of the same machines, mirrors and muscle-pros can send you into monotony-land and leave you feeling uninspired and uninterested in working out. But take heart – your fitness regimen doesn’t have to be like this!
By implementing a few changes to your routine, you can start to enjoy every moment of your time in the gym.
Try these tips for turning your lackluster gym workout into a rewarding experience:
Let music invigorate you. Put together a compilation of your favorite tracks and take your MP3 player with you every time you go to the gym. Lose yourself in your music and you’ll be done with your workout before you know it!
You’ll be surprised how quickly your 20-minute treadmill warm-up will pass if you listen to four of your all-time favorite songs back to back!
The rhythm of some songs automatically gives an adrenaline rush and pushes you to keep going.
Alternate routines and workouts. You’ve probably found that after doing the same routines repetitively for a few weeks, you get pretty tired of them. Working out is just like anything else – it needs variety to be spicy and interesting!
For example, do a step aerobics class one week and then replace it with a spinning class the following week.
Memorize your routine and try to do it in the reverse the following week.
Perform your workouts in front of the mirrors one week and take a break the next. You’ll automatically feel challenged to do the exercises properly when you can’t see your reflection in the mirror.
Find a workout partner. Company goes a long way in relieving the monotony of a gym workout. Visiting with a friend can distract you enough to keep you going without paying too much attention to the workout.
Set goals and reward yourself. One strategy that can help you to look at your gym workout as beneficial and interesting is setting workout goals that come with rewards. Give yourself achievable workout targets and reward yourself once you’ve hit them.
For example, if you have a goal to increase your repetitions by 5, plan a reward to give you an incentive to reach this goal. Treat yourself to a new book, movie, or other inexpensive gift when you achieve the goal.
If you’d like to save up for something more expensive, add to your savings to reward yourself each time you meet a new goal. Set small goals you can easily achieve and add a dollar to the pot for each achievement. It’s exhilarating to see both your savings and your fitness level growing consistently just by meeting these small goals!
Earn a sweet (low-calorie) treat for working out all muscle groups.
There’s nothing better than a little inspiration to get you involved your gym workout! The minute you start to put more creativity into making it a worthwhile experience, you’ll start to enjoy it. Experiment and discover your own unique ways to make your workout more interesting and motivating. Even the experiments themselves will bring more fun to your workouts.
So don’t give up on the gym – it promises to help you achieve all your fitness goals as long as you stick to it. And with these techniques, you’re bound to enjoy your workouts as well!
We all feel like failures from time to time. While this is a normal feeling, you have to find a way to see yourself and your life from a different perspective. Sometimes we ignore the “little things.” Just because you are not a millionaire, don’t live in a mansion, and you don’t drive a fancy car, that doesn’t mean you’re a failure. In fact, it’s quite the contrary.
Here are 20 signs that you are succeeding in life:
1. Your relationships are less dramatic than they used to be.
Drama is not maturity. As we age, we should develop maturity. So maybe your relationships were drama-filled in your past, but if you have moved beyond that, then you are successful.
2. You are not afraid to ask for help and support any more.
Asking for help does not equal weakness. In fact, it is a strength. No person has ever succeeded in isolation. It takes teamwork to accomplish goals. Asking or help is a sign that you have grown as a person.
3. You have raised your standards.
You don’t tolerate bad behavior any more – from other people, or even yourself. You hold people accountable for their actions. You don’t spend time with the “energy vampires” in your life anymore.
4. You let go of things that don’t make you feel good.
No, this is not narcissistic even though it might seem like it. Self-love is success. Love yourself enough to say ‘no’ to anything that doesn’t make you happy, doesn’t serve your purpose, or drags you down.
5. You have moments where you appreciate who you see in the mirror.
Ideally, you should appreciate who you see in the mirror at every moment. But even if that doesn’t happen, if you do it more than you used to, then that is success. Love yourself. You are awesome.
6. You have learned that setbacks and failure are part of self-growth.
Not everyone can have success 100% of the time. That’s just not realistic. Life is about victories and losses. So look at your setbacks as stepping stones to something better. In reality, there really is no such thing as as setback. It’s all just part of a wondrous journey.
7. You have a support system that includes people who would do anything for you.
If you have figured out the people who “have your back” and recognized the ones who only pretend that they do, then you have succeeded. This is a painful realization, but once you learn to see the signs of betrayal, you can stay away from those people.
8. You don’t complain much.
Because you know there really is nothing to complain about. Unless you really have gone through some horrific life experience and had unimaginable losses, most of what we all experience on a day-to-day basis is just mundane. And successful people know that. And they live in a space of gratitude.
9. You can celebrate others’ successes.
Just because other people succeed, that doesn’t make you a failure. Applaud the people who rise to the top. The more positive energy you give to other people’s victories, the more you will create your own.
10. You have passions that you pursue.
You are not stagnant. You know you have something wonderful to contribute to the world. You have unique talents and gifts. Not only do you know that, you pursue it.
11. You have things to look forward to.
If you don’t have exciting things going on in your life that you are eagerly anticipating, then you are slowly dying inside. Successful people create goals that they are passionate about pursuing. They let this excitement drive their life.
12. You have goals that have come true.
Even though “failures” are a part of life, you have stuck to your goals and dreams long enough to make them come to fruition. You have some tastes of victory. It fuels you.
13. You have empathy for others.
A person without empathy is dead inside. Empathy equals spreading love and positive energy into the world. Successful people know this. They love others as if they are family.
14. You love deeply and open yourself up to be loved by others.
Love is risky, and sometimes scary for people. It’s the one thing we all strive for, but it’s also intimately tied to the one thing we fear the most – rejection. If you open your heart enough to love and be loved, then you are successful.
15. You refuse to be be a victim.
You know that life doesn’t always happen toyou. Many times, you are a co-creator of your life experiences. Successful people know this and refuse to be kept down by life experiences. The rise up and conquer anyway.
16. You don’t care what other people think.
You know you can’t please everyone. You know that the standards with which society judges people is many times unrealistic. So you just keep true to yourself and love the person you are.
17. You always look on the bright side.
Life can be full of disappointments – if you choose to see them that way. Otherwise, they are learning opportunities. No negative experience is ever wasted as long as you learn from it.
18. You accept what you can’t change.
Let’s face it – there many things you can’t change in life. All you can change is how you view what happens. If you can change your negative perspective on situations to a positive one, then you are successful.
19. You change what you can.
And let’s face it again – there are many things you can change in life. Successful people don’t sit around accepting the negatives that are changeable. They get out there and do something about it!!
20. You are happy.
To me, this is the ultimate definition of success. It doesn’t matter what the balance is in your bank account, how big your house is, or how many fancy vacations you take. If you are happy, then you are succeeding in life.
Even if you don’t see yourself in many of these 20 things, don’t fret. It’s okay. Be happy that you see yourself in just a few. In time, the rest will come. You just need to keep moving onward and upward.
Is it a good thing to ‘starve’ yourself each day, or a few days of the week? Well, a tonne of evidence indicates that timed periods of fasting are a good thing.
Fasting has become increasingly popular over the years, especially among the health community. Whilst most health practitioners are afraid to recommend eating less due to the stigma involved, it still doesn’t alleviate the incredible benefits of fasting when used sensibly.
In this article, we’ll explore 10 benefits of fasting that will surprise you, and how you can incorporate them into your own life.
1. Fasting Helps Weight Loss
Fasting can be a safe way to lose weight as many studies have shown that intermittent fasting – fasting that is controlled within a set number of hours – allows the body to burn through fat cells more effectively than just regular dieting.
Intermittent fasting allows the body to use fat as it’s primary source of energy instead of sugar. Many athletes now use fasting as means to hitting low body fat percentages for competitions.
2. Fasting Improves Insulin Sensitivity
Fasting has shown to have a positive effect on insulin sensitivity, allowing you to tolerate carbohydrates (sugar) better than if you didn’t fast. A study showed that after periods of fasting, insulin becomes more effective in telling cells to take up glucose from blood.
3. Fasting Speeds Up The Metabolism
Intermittent fasting gives your digestive system a rest, and this can energise your metabolism to burn through calories more efficiently. If your digestion is poor, this can effect your ability to metabolise food and burn fat. Intermittent fasts can regulate your digestion and promote healthy bowel function, thus improving your metabolic function.
4. Fasting Promotes Longevity
Believe it or not, the less you eat the longer you will live. Studies have shown how the lifespan of people in certain cultures increased due to their diets. However, we don’t need to live amongst a foreign community to reap the benefits of fasting. One of the primary effects of ageing is a slower metabolism, the younger your body is, the faster and more efficient your metabolism. The less you eat, the less toll it takes on your digestive system.
5. Fasting Improves Hunger
Just think about this, can you actually experience real hunger if you eat a meal every 3-4 hours? Of course you can’t. In fact, to experience the true nature of hunger, this would take anything from 12 to even 24 hours.
Fasting helps to regulate the hormones in your body so that you experience what true hunger is. We know that obese individuals do not receive the correct signals to let them know they are full due excessive eating patterns.
Think of fasting as a reset button: the longer you fast, the more your body can regulate itself to release the correct hormones, so that you can experience what real hunger is. Not to mention, when your hormones are working correctly, you get full quicker.
6. Fasting Improves Your Eating Patterns
Fasting can be a helpful practice for those who suffer with binge eating disorders, and for those who find it difficult to establish a correct eating pattern due to work and other priorities.
With intermittent fasting going all afternoon without a meal is okay and it can allow you to eat at a set time that fits your lifestyle. Also, for anyone who wants to prevent binge eating, you can establish a set time in where you allow yourself to eat your daily amount of calories in one sitting, and then not eat till the following day.
7. Fasting Improves Your Brain Function
Fasting has shown to improve brain function, because it boosts the production of a protein called brain-derived neurotrophic factor (BDNF.)
BDNF activates brain stem cells to convert into new neurons, and triggers numerous other chemicals that promote neural health. This protein also protects your brain cells from changes associated with Alzheimer’s and Parkinson’s disease.
8. Fasting Improves Your Immune System
Intermittent fasting improves the immune system because it reduces free radical damage, regulates inflammatory conditions in the body and starves off cancer cell formation.
In nature, when animals get sick they stop eating and instead focus on resting. This is a primal instinct to reduce stress on their internal system so their body can fight off infection. We humans are the only species who look for food when we are ill, even when we do not need it.
9. Fasting Contributes To Self-Enlightenment
Fasting has helped many people feel more connected to life during the practices reading, meditation, yoga and martial arts etc. With no food in the digestive system, this makes room for more energy in the body – the digestive is one of the most energy absorbing systems in the body.
Fasting for self-enlightenment, allows us to feel better both consciously and physically. With a lighter body and a clearer mind we become more aware and grateful for the things around us.
10. Fasting Helps Clear The Skin And Prevent Acne
Fasting can help clear the skin because with the body temporarily freed from digestion, it’s able to focus its regenerative energies on other systems.
Not eating anything for just one day has shown to help the body clean up the toxins and regulate the functioning of other organs of the body like liver, kidneys and other parts.
If you have children, you know the deep, abiding bond that develops between parents and kids. Because you love them, you want them to be happy. A parenting conundrum that often arises in light of this is whether to assign jobs around the house to your kids.
Most child and family experts believe that requiring your children to do chores is beneficial to both of you, as long as tasks are age-appropriate and not too physically challenging.
How are chores beneficial to your kids?
Top 10 Benefits of Chores:
1. Facilitate physical development. Having chores from a young age helps to develop gross and fine motor skills and coordination.
2. Provide learning experiences. Kids learn something when they perform household tasks. Whether it’s why the chore needs to be done or how it’s carried out, knowledge will be gained and retained.
3. Help kids feel they belong. Chores help kids feel like an important part of the family. It’s especially helpful when you and your other family members take notice and positively comment when children complete their tasks.
4. Keep kids busy and out of trouble. There’s some truth to the idea that when kids are doing a household task, you know they’re engaged in a positive behavior that could benefit them in the future.
5. Kids contribute to the home. Doing chores provides kids with ways to contribute to the household. As children feel like they’re contributing in some way, they begin to develop and build pride. “I can dust the tables all by myself” is a powerful message for a 7-year-old.
6. Build self-esteem. Consistently giving chores to kids builds their sense of their own abilities. After all, think of all the things they’ve learned how to do over the years.
• From cleaning up after themselves to making their beds and sweeping the floors, chores assigned by parents greatly contribute to children’s positive self-esteem.
7. Demonstrate the importance of taking care of personal items and one’s home. The best way to show a child how important it is to take care of his own property and the house is to assign him chores. This way, your child observes and experiences how life is lived and discovers first-hand the necessities of doing certain chores.
8. Teach kids responsibility. When a child is solely responsible for a job getting done in the home, he learns to take responsibility for that task. As they mature, children learn that people in the home depend on them to complete their chores properly and in a timely fashion.
9. Children discover the value of cooperation. When large chores, like raking leaves, are shared by the whole family, kids see how integral it is to cooperate with one another.
• For example, two people can rake the leaves and then help each other with bagging them. Then, a third family member can move the bags to the curb.
• Taking part in these “live-action teaching moments” impresses on your kids the value of working cheerfully with one another. Also, it instills the idea that in many instances, cooperation is vital to getting the job done.
10. Introduce children to the world of work. Assigning chores in your home will be your children’s first introduction to working.
• One of the most important things you can do for your kids is to teach them about what it’s like to have a job and have people counting on them to carry it through. Plus, children will learn how to enjoy and look forward to working.
Giving chores to your kids will teach them crucial lessons about life, cooperation, and work. Commit today to consistently assign chores to your children and watch as they reap the benefits now and later.
Do you love good food but have no time for cooking? Book a chef to cook at your home with the newly launched HopHop Chef. Choose dishes you like from the app and select chef’s time of arrival. Chef brings ingredients, cooks, serves on your plates and leaves your kitchen clean. All in 2 hours. Price: $120 for 4 people inclusive of food and a chef.
HopHop Chef is available on Google Play and iOS App Store.
2. Honestbee (www.honestbee.com)
Hate queuing at grocery shops? Delegate grocery shopping to Honestbee. Shop from multiple grocery stores and get the same day delivery.Price: Free delivery for the first order above $10.
Honestbee is available on Google Play and iOS App Store.
3. Helpling (www.helpling.com.sg)
Hate cleaning? Book a cleaner with Helpling to clean your rooms, fridge, windows, oven or do the ironing. Price: $20 per hour. Helpling is available on Google Play and iOS App Store.
4. Vanitee (www.vanitee.com/sg)
Is a visit to a beauty salon long overdue? Get your mani, pedi, massage, hair and even facial done with Vanitee. Select the service you want, specify the time you want your beauty artist to come and pay online.
Price: $20 – 1000.
Vanitee is available on Google Play and iOS App Store.
5. HipVan (www.hipvan.com)
Make your home a dream home with design goodies from HipVan. Shop for furniture and decor while sitting on your comfortable couch. Don’t have a couch? Get one from HipVan.
Audiobooks are the answer for people who always want to be reading. Amazon’s Whispersync lets you sync your ebooks with the audiobook version so you don’t have to waste frustrating minutes trying to find your place in the audiobook. Now, there’s also OverDrive, which allows you to break free of Amazon and sync ebooks and audiobooks for other platforms. So, you can read your ebook on the train and listen to the audiobook during your run, or, with bluetooth shower speakers, even in the shower!
2. Read Big Books In Tiny Pieces
If you’re intimidated by the size of Ulysses or just don’t want to strain your wrist or weigh down your backpack with you books, the DailyLit app will send you short installments of books at regular times that you choose. You pick the book, you determine how many pages you can read at a time and when you can read them, and DailyLit will get you the right amount of reading at the right time.
3. Read While You Wait
You might not always have time to set aside to get cozy and read for an hour, but everyone has several chunks of a few minutes here or there throughout the day — 10 minutes of waiting in lines, waiting for the pasta to boil, while you do laundry, waiting for the train to arrive, waiting for your (ahem) bathroom business to conduct itself. Instead of checking for new emails for the hundredth time, crack open your book. All those 10 minutes add up, and before you realize it you’ll be halfway through your bookshelf of unread classics.
4. Lock Yourself Out of Your Phone
Look, we’re living in an online world and you’re just an online girl. We alll fall victim to the evil addiction of scrolling. Even with a book in hand you may soon find yourself swiping and tapping and checking your e-mail just one more time, you know, in case there’s something life-alteringly important. You’d think getting some offline time might be as simple as turning off the phone, but we’re all weak weak creatures who can’t deny the allure of Facebook or a perfect emoji text. That’s where apps come in handy. Apps like Flipd, App Detox, or even a straight up Parental Control app let you control how much time you spend online, on certain apps, or even just lock you out of your phone automatically at certain times of the day. It’s basically like putting a Do Not Disturb sign on your little window to the Internet. Finally free of the urge to status update, you can dive into a good old-fashioned hardcover.
We all learn from our mistakes. Every situation is an opportunity for growth. Obviously there are certain mistakes you want to protect your kids from, such as playing on a busy road or sticking their hand on a hot burner. But in other situations, they’ll learn more if left to discover the consequences themselves.
You probably remember a time as a kid when you were corrected by an authority figure and wondered what the big deal was. After all, wouldn’t you have figured out the situation on your own? As a parent, you can learn from this and assess when to step in and when to stand back.
Consider these points to help you be more patient and accepting of your children’s mistakes:
Children are children.Because of a child’s age, coordination, lack of judgment, or simplified thought processes, kids are not going to be able to perform a task the way a teen or adult can.
Children are works in progress. Because children are developing, learning and growing every day, each new day provides them with opportunities for success.
Children grow and mature at their own speeds. One child may be able to make his own bed when he’s 5 years old, while another will struggle with this at age 7.
Depending on the task, a child might be unable to do a job one day, but can do it successfully the next. For this reason, a parent’s patience is required when a child is attempting to complete an assigned job.
Sometimes when children err, they have a natural tendency to want to try again. Because this behavior shows perseverance and great effort, parents can reinforce these positive characteristics by simply allowing them to try the task again.
Showing that you recognize they want to perform goes a long way toward building your child’s sense of self. Applaud your child’s perseverance in this case and tell him he can try again later.
Learning from trial and error is still learning. If you observe your child trying a task over and over again without frustration, he’s probably learning something on each try.
Think about your own experiences of trying to tie shoes or learning to ride a bike without training wheels. The more you did it, the better you got at it.
There are other things more important than doing a job “right.” So what if, when your child is done making the bed, the bedspread is crooked? If you consider what matters most, you’ll come up with some characteristics your child demonstrates that you can be proud of.
Your child’s self-esteem depends on your reactions. How you react when your child makes a misstep shows him what you think and believe about him.
When it comes to a child’s self-esteem, allowing him to err at something while at the same time, accepting him the way he is, sends powerful messages of unconditional acceptance and love to your child.
Provide encouragement when your child struggles to perform. Since most tasks have various parts to them, look for the portion of the task that your child did well. Tell him he did a good job on that aspect. Acknowledge the task is difficult and that he’ll eventually catch on and do the whole task well.
Avoid generating or expressing strong emotions related to your child’s blunder. It’s wise to remain neutral and objective when speaking to a child about his performance of a task.
If you find yourself feeling frustration or anger about your child’s mistakes, it’s best to give yourself a “time out.”
Later on, it will be helpful to examine within yourself why you’re experiencing such strong, negative feelings about your child’s actions.
Making it okay for your child to err will go a long way toward solidifying his sense of self and building his self-esteem.
If you consider and apply these ideas when parenting, you and your child will be more comfortable when they experience errors. Because of your approach, they’ll embrace life with optimism, perseverance and feelings of confidence.
The best way to improve your stamina is to run, run and then run some more. It may be slow going at first, but it’s important to note that one of the biggest pitfalls is going too hard and hurting yourself. By gradually increasing the length and speed you run, you can see positive changes over time.
Cross-training is another very effective way of building your stamina and making sure you don’t get bored with your workouts. By adding other strong cardiovascular activities like cycling or swimming to your routine, you will be more likely to see an improvement in your running time.
Sort your diet
When you think of food as the fuel for your body, it makes sense to watch what you eat. Making sure you eat enough carbohydrates to give you energy and plenty of protein to repair muscles after a run can help you reach those fitness goals. You’ll find that by eating a healthy diet you’ll have more energy thanks to all the vitamins and nutrients you’re feeding your body.
You may also want to consider taking a supplement such as Swisse Ultiboost Immune – a comprehensive formula containing vitamin C, zinc and copper, for natural defence and reduction of tiredness and fatigue – to help support your immune system and protect your cells from oxidative stress.
Apps to give you a push
You can get an app for everything now, and running is no exception. C25K (Couch to 5k) is a great option for complete beginners, while Nike+ Running adds a competitive angle for those who want to beat their friends and then brag about it over amino shakes. But if you really want to put your money where your mouth is you might want to try Pact, which rewards those who meet their fitness goals with cash.
Although no one gets injured intentionally, there are many things you can do to keep your body pain free. If you’re planning to run a marathon – or any other long-distance race – it’s a good idea to plan well ahead to give yourself enough time to prepare. If you’re feeling any pain or discomfort, it’s best to ease off for a while and let your joints and muscles repair themselves rather than risking major damage.
Watch out for your joints, which are prone to running aches and injuries. Taking Swisse Ultiboost Joints may help you achieve your running aspirations as it contains key ingredients beneficial for joint health: glucosamine, a naturally occurring chemical found in the fluid that surrounds joints; and wild krill oil, a source of omega-3 with antioxidant support.
Running has been proven to make people feel happier. Not only will you start to look fitter, which is a confidence boost in itself, the act of running releases endorphins into the brain that trigger a happy response known as “runner’s high.” Even if you don’t make it to marathon levels, running any distance long or short will do wonders for your mood.
The biggest factor to improving your stamina is having the dedication to keep training, even if your progress is slower than you anticipated or your muscles are beginning to ache slightly. Once you get into a routine, you’ll be able to work your way to longer (and quicker) runs, and all that effort will seem worthwhile. Standard Chartered Marathon, anyone?
Get a run for your money
One of the world’s premier running events, the Standard Chartered Marathon Singapore (SCMS) is actually a number of events including a full and half marathon, an Ekiden for six-runner teams, a 10km course for runners of all abilities including the wheelchair-bound, and even a (very) popular 700m kids’ dash. The SCMS rolls around every year, in early December, and registration wraps up at the end of November but most events are fully booked well before then.
The SCMS also attracts a large number of family and friends out to support runners in the various races, with a resulting carnival atmosphere, so even if you’re a non-participant it can still be a lot of fun to go down and soak up some of the marathon excitement. Check out the SCMS website if you’re interested – but hurry, because registration ends 30 November