fitness blog

With a sprained ankle, you should be careful not to put too much pressure and weight on it; this could affect the healing process and end up causing you more pain ,discomfort and it will be worse If you’ve received a confirmed diagnosis for your sprained ankle, then you should consider laving off any activities that could aggravate your condition further and try RICER .Rest ice compress elevate and referral . Avoid physical activities you should not do (HARM) heat ,alcohol,run and massage . For anv swelling in the region, trv applving an ice pack for 20 minutes every hour on the injured ankle to bring it down . When you have flat feet, your feet move beyond their normal range of motion, forcing your ankles to move in an inefficient manner as well

This can make you vulnerable to frequent ankle sprains which can gradually weaken the ankle muscles and ligament which cause instability in the long term .

Breakfast provides the body and brain with a fuel(energy ) after an overnight fasting.thats where an word breakfast originated from breaking an overnight fast.

Healthy breakfast is necessary if you want to stay fit.Here are some healthy breakfast ideas.

1. Avocado toast

2.Poached egg with toast

3. You can have a left over dinner (slice of pizza)

4. Egg benedict

5. Smashed avocado

6.Weet bix with milk

7.Boiled egg with milk

You can try one of these healthy breakfast options to break your fast and stay healthy.

A sprain is a stretching or tearing of ligaments  because of wrong movement or unbalanced movement the tough bands of fibrous tissue that connect two bones together in your joints. The most common location for a sprain is in your ankle.

1. They don’t show up. Working out is where many people learn true consistency for the first time in their lives. Most people have never stuck with something for longer than week before they get into exercise. They give up because they expect results quickly. It takes at least 2 months.
2. Not asking for help. I have seen many people too proud or too shy to ask for help or advice. Throw that mentality in the trash. Ask trainers or people who look like they know what they are doing. Look for as much advice as possible.
3. Thinking that they will lose weight by working out. You will not lose weight by working out alone. Weight loss is 90% diet.
4. Not pushing your limit. People want to work out to stay fit, I get it. If you want to build muscle and look good, every set must be 110% effort. I learned this from a good friend and athlete on Quora.
5. Becoming attached to one method or piece of advice. There is a lot of advice out there. Hold advice firmly but be able to let it go easily of something better comes along or if you find out you’ve been doing it wrong.
6. They eat right before exercise. Your body needs its full strength to have a good workout. Eat an hour before or right after.
7. Buying tons of supplements in the beginning. You don’t need any of that shit. If you are consistent, you workout at 110% , and you have a good diet, the rest will sort itself out.
8. Taking too much time in between sets to scroll through facebook or talk to others. Sure, take a 5 min break in between sets to talk about Instagram models, but then don’t be surprised when you aren’t making any good progress.

• Grade 1  
• Is stretching or little bit  of tearing in the ligament with mild tenderness, swelling, and stiffness. The ankle feels stable, and it is usually possible to walk with minimum  pain.if you ignore a grade ignore and continue doing overtraining and put weight on injury it can turn into grade 2
• Grade 2
• is a big  but incomplete tear with moderate  pain, swelling, and bruising. Although the ankle may sometimes feels stable, the damaged areas are tender to the touch, and walking.if you continue to run or do regular training it will turn into grade 3 sprain 
• Grade 3
•  is a complete tear of the affected ligament or ligaments with severe of pain, swelling and bruising . The ankle is unstable and may feel shaky Walking is usually not possible because the ankle gives out and there is intense pain, although initial pain may quickly subside.if you have grade 3 sprain you should listen to your physio and Apply Ricer.

fitness equipment …………………………………………………………………………………………………………………………………………… ………………………………………………………………………… ……………………………………………………. The ability to meet the ordinary as well as the unusual demands of daily life safely and effectively without being overly fatigued and still have energy left for leisure and recreational activities. To be physically fit means to be in a state of health and well-being. Physical fitness is defined as the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist disease and to react to emergency situations. Importance of physical fitness Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.