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Top 5 Tips for a Healthier New Year

by www.yorkfitness.com Admin
Health Tips

Most people associate winter with colds, flu and general tiredness; but it doesn't have to be this way. The combination of colder weather, poor diet due to comfort eating, lower UV light exposure and more time spent indoors puts more stress on your body. It's no wonder more people suffer from illness in the winter. In our last blog "How to Achieve Your New Year Goals in 2020", we discussed the best ways to set your new year resolution and stick to it. In this blog we give you five tips to transform your health for the new year and beyond.

 

1. Get Outside More

Too many people are put off by the shorter days and bad weather that the winter brings. So they work all day, then come home and sit on the sofa all evening. This results in reduced activity levels, potential weight gain and less UV light exposure. UV light is converted to vitamin D, by the skin when exposed to UVB radiation. We need vitamin D in order to absorb Calcium and Phosphate from our diets. However winter sun in the UK doesn't contain much UVB for the body to process, so even if you're getting out a lot, it's still advised to supplement with vitamin D, especially in the winter. Even in the summer many people struggle to get outdoors as much as they could. Spending time outside, can give us a powerful psychological boost, we get in touch with nature, the natural elements, sunlight and fresh air. All of this provides a naturally healthy boost to your mind, soul and body.

Once you start going outside more, especially in the winter, you'll be much more likely to exercise outside, which is healthier, you'll be more likely to discover outdoor sports that you can then really enjoy more when the summer comes around.

 

2. Diet Improvements

In winter we seek comfort. Warm places, comfort food, relaxation etc. However comfort plays on our weaknesses, the more comfort you give yourself, the more you'll want, this results in lower motivation and laziness, which in turn normally means poor diet choices. Now is the time to make some big changes to your diet, which you can turn into a habit. So when spring and summer come around, you'll be in a fantastic position to boost your health and fitness even further.

This can be as simple as downloading an app to measure your macro-nutrients and stick to a macro plan. Or if you already do this, then increasing the amount of fruit and vegetables in your diet. Maybe it's time to try juicing, or intermittent fasting. No matter what diet changes you make they will help to transform both your physique and your mental state. Carbs tend to dominate winter foods and the excess carbs in turn cause use to overeat and therefore store fat. This is a natural process to give us a protective fat blanket to protect us from the cold. However, in the modern world we no longer need this protective fat and it will only inhibit your fitness goals and aesthetic goals. 

 

3. Increase Your Cold Exposure

This follows on from point one, but to a more extreme level. Our modern bodies experience very little discomfort, thanks to all of the luxuries of the westernised world. If we're getting cold inside we turn up the heating, if we're going to get cold outside we wear warm clothes. So our body, which is designed to survive in multiple environments, doesn't practice the processes that occur when it gets cold.

If you haven't heard of Wim Hoff, aka "The Ice Man", then take some time to watch some of his videos on YouTube. He has spent most of his life pushing his body to the absolute limits, including running a half marathon in the arctic circle with only bare feet and standing in a coffin-sized box filled with ice cubes for almost two hours. He pushes the boundaries of physiology and science, but his principles are very sound. Push your body to cope with that which it's designed to cope with and you'll become much more resilient as a result.

One easy way of doing this to start with, is simply having cold showers. It may sound crazy and not at all beneficial, but you'll be surprised at the effects. Cold showers help to reduce muscular and general inflammation, they can improve your immune response if done regularly and they really give you a mental boost in the morning, that's better than a double espresso! The other benefit is simply pushing yourself outside your comfort zone, which will strengthen your resolve and boost your motivation.

 

4. Reduce Alcohol and/or Sugar

This is probably the most empowering thing on this list, but for most of us also probably the hardest. These are two very addictive substances that are so embedded in western culture that they are very difficult to avoid.

 

Sugar

Sugar has been tested on rats and was proven to be more addictive than cocaine! When so many of our everyday foods and drinks contain sugar it makes it a huge challenge to completely cut it out of our diets. The health benefits of a major reduction in sugar are tremendous: Younger-looking skin, less belly fat, more efficient insulin response, better energy levels, weight-loss, improved cardic health and more. Not to mention the money savings if you're someone who buys a lot of sweets, chocolates and other goodies!

A good way to begin a reduction in sugar is to start by giving up all sugary foods and desserts, but allowing yourself one treat a week. The treat can be as sugary as you like, but only have one per week. You'll really look forward to the treat and it'll make you think about every sugary food you consider eating, as you'll wonder if it's good enough to be "treat of the week".

Initially have as much natural sugar as you like, so fruit and honey can work as a substitute for pure sugar and sugary treats, but after 4-6 weeks of the above plan, then aim to reduce your fruit intake to no more than 1 piece a day. After a few months you will have broken your addiction to sugar and you'll notice the health benefits.

 

Alcohol

Alcohol is actually less physically addictive than sugar, however it can cause a lot more harm and still has the potential for addiction. In addition to this, the UK has a very strong alcohol culture, making it very hard for people who want to limit or give up alcohol. Social pressure from friends and family to drink is actually normal and you can feel like a social outcast if you stop drinking.

Depending on your current consumption, one way to start reducing your alcohol consumption is to limit yourself to only a few units a week. Start by working out your average weekly units and then start by halving that amount, then aim to reduce this by a unit or so per week.

This is much easier said than done, so here's a few tips on how to limit your alcohol intake:

  • Find a soft drink you like. It could even be a simple virgin cocktail, such as blackcurrant and soda, or something else you can get in most bars and restaurants. Especially if you ask for it served in a wine glass or tall glass then people are less likely to hassle you about not drinking.

  • Change your social habits. Instead of going for a date to a bar, what about doing something more inventive? Or rather than meeting up with friends on a Friday evening, how about meeting for Sunday morning coffee? Instead of after-work drinks, what about an after-work sports event?

  • Avoid doing rounds. Firstly you'll feel that you're missing out as you'll be buying expensive rounds, when you're only drinking soft drinks, secondly your friends may feel bad for you and decide to slip you an alcoholic drink or two.

  • Find a new way to relax. Many people use alcohol as a relaxant, particularly after work, or at the end of the week. But this can become a dependency. Finding a new way to relax to replace alcohol will really help break this habit.

5. Start Weight Training

We could have made number five "stop smoking", but that's very similar to stopping alcohol and/or sugar. So instead we thought we'd add something relevant to our brand. Whether you're a man or woman, if you don't already train with resistance or weights, then you're missing out. There are many benefits of lifting weights, or training with some sort of resistance. Here's just a few:

  • You'll get stronger and being stronger is actually useful for everyday activities and tasks.
  • You'll boost your metabolism, a faster metabolism means your body will burn more calories naturally. This makes losing weight easier and also means you can get away with eating more and not putting on as much fat as someone with a slower metabolism.
  • You'll look better. Even for women, a bit of muscle adds definition and tone to the body.
  • Weight training can boost your self-confidence as you'll feel fitter and stronger.
  • You will improve your heart health. Weight training creates higher pressures in your circulatory system and trains your heart, making it stronger and more resilient.

This is just a few of the many benefits of regular resistance training, adding some weight to your training will work wonders if you're not doing it already. If you decided to introduce weights into your workout routine, here's one of our best selling weight training products to get you started:

 

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Introduction This website is operated by York Barbell (UK) Ltd. Please read these Terms and Conditions carefully before using this website. York Barbell reserves the right to change the Terms and Conditions at any time. General Whilst every effort has been made to ensure that the information contained on this website is accurate and up to date, York Barbell (UK) Ltd cannot be held liable for any omissions, errors or price changes. All products are subject to availability. Please consult your doctor before using any exercise equipment or embarking upon any exercise routine. All products are delivered flat packed and will require assembly by you. Website Contact Information If you require any further information regarding your order, or have any further questions please email sales@yorkfitness.co.uk or call 01327 701800 (option 2, Monday to Friday 08.30 – 16.30) Price We may change the advertised price of a product at any time. 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If something is not clear or you require further details please don’t hesitate to contact us regarding your planned purchase. To make life easier we offer a 14 day Money Back Promise to give you the peace of mind to change your mind for whatever reason and get a full refund. The product must be returned in new unused condition in the original packaging. In this instance you will be liable for the cost of returning the item to our warehouse. If you wish to cancel or return your order you must let us know in writing to sales@yorkfitness.co.uk no later than 14 days after you have received delivery. Our customer service team will then issue a Returns Authorisation Number, the goods must then be returned to our warehouse, at your expense, within 14 calendar days to receive a full refund in line with you Consumer Contracts Regulations. We aim to issue refunds within a few days, but your refund will be issues within 30 days of being notified of a cancellation request under our Money Back Promise providing the goods have been received back into our warehouse. Any goods returned without a returns number will be refused by our warehouse.. If you cancel an order after it has been shipped but not yet received, you are liable for accepting the order and returning at your expense. Any fitness equipment that has been removed from the box, installed or assembled is not covered by our 14 day Money Back Promise as cannot be returned in a “like new” condition. 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Nothing in these terms and conditions affect your statutory rights. Warranties All home fitness products come with a 12 months warranty. For commercial product information please visit our commercial warranty page. The warranty covers manufacturing faults only and excludes normal wear and tear on parts. Your sales receipt, showing the date of purchase of the product, is your proof of the date of purchase. The warranty is VALID ONLY if the product is assembled and/or installed according to the instructions or directions included with the product and applies only to products used in a domestic environment. Products are warranted for indoor home, personal, family or household usage only. York 1" bars are warrantied for 12 months against manufacturing defect at the maximum weight limit documents. 1" Barbells are not covered for: Bending, normal wear and tear, rusting, bars stored with weights loaded on rack, bars used outside or negligent usage or dropping of the bar. During the warranty period York Barbell (U.K.) Ltd. will review the fault and replace unit / part(s) or repair the product (at York Barbell's option) if it becomes defective, malfunctions or otherwise fails to conform with this warranty under normal, non-commercial, personal, family or household use. In repairing the product, York Barbell may replace defective parts or at the option of York Barbell, use serviceable used parts that are equivalent to new parts in performance. All exchanged parts and products replaced under this warranty will become the property of York Barbell. York Barbell (U.K.) Ltd. reserves the right to change manufacturers of any part to cover any existing warranty. Please note that consumable parts (as detailed below) may need replacing within the lifetime of the product outside of the 12 month warranty period. Treadmills Exercise Cycles Rowing Machines Cross Trainers Benches / Multigyms Running Mats Pedals / Pedal Straps Pulling Straps Drive Belt Upholstery Running Decks Drive Belt Cylinder Straps Washers Cables Drive Belt Roller / Transport Seat Carriage Roller Wheels Roller / Transport Wheels Pulley Wheels Deck Cushions Plastic Cowling Roller / Transport Wheels Plastic Cowling Pop Locking / Pull Pins Roller / Transport Wheels Foam Grips Plastic Cowling Foam Grips Roller / Transport Wheels Plastic Cowling Decal Transfers Foam Grips Decal Transfers Foam Grips Deck Cushions Seat Upholstery Decal Transfers Pedals Decal Transfers Decal Transfers Brake Pads Seat Upholstery Seat Upholstery Chain Bearings Bearings Elastic Cord Bearings Plastic Cowling Washers Spring Box The warranty does not extend to: Any product that has been damaged or rendered defective: As a result of accident, misuse, abuse, lack of reasonable care or ‘Acts of God‘ By the use of parts not manufactured by York Barbell or sold by York Barbell. 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Spare Parts When purchasing spare parts via this website or via the online product form please note: When contacting our customer service team with regards to purchasing spare parts please ensure you provide the part number as per the manual. If you do not have a manual, a replacement can be found in our manuals catalogue. Please note some of our models, for example the Aspire, have several different versions distinguished by product code, if you are unsure of which is the correct version please also provide your serial number and our team will be able to double check this for you. Serial numbers are located on a label on the main frame of your machine. We aim to keep essential spare parts for our machines up to 3 years after they have been discontinued however this is not always possible for reasons out of our control, we will do our best to source alternatives for you, unfortunately again this is not always possible. In these circumstances where the lack of parts availability renders your machine unusable please do contact your customer service team as we may be able to offer a discount on a replacement machine. We are only able to supply spares to UK Mainland. If you require a spare part and do not live in UK Mainland please contact our customer service team via yorkhelp@yorkfitness.co.uk who will either direct you to the local distributor or if not an option make arrangements for you to have a courier collect the parts from our UK warehouse. Internal spare parts such as the motor, PCB etc. are toughly tested at both our factories and warehouse, for this reason it is likely that they will have signs of scratches and screw marks on them and not look as aesthetically pleasing as that you would expect from an external cosmetic part of the machine. It is very rare that a spare part purchased would be faulty despite looking a little ‘rough around the edges’. All of our non-consumable parts come with a 90 day warranty. Please note however if you report an issue with any purchased parts within this warranty period our customer service team may require you to return the part to our warehouse for testing as with our cardio equipment it is possible that one component causes another not to function correctly meaning the part you have ordered could still be fully functioning and the fault with your machine may be being cause by something else. If the part is found to be functioning it can be returned to you, however this would be at your expense. If the part is found to be faulty, a free of charge replacement will be sent. Please note York Barbell cannot be held liable for any expenses relating to fitting the parts even if they are found to be faulty. All of our spare parts come with a 28 day return policy. Whether the part ordered does not resolve your issue or you order multiple parts at the same time and want to return any unused parts for a refund you must contact us via yorkhelp@yorkfitness.co.uk within 28 days of purchase stating you would like to return for a refund. Our customer service team will then be able to issue a Returns Authorisation Number for you to label the packaging with. Once the part is received back into our warehouse a full refund minus the postage will be issued. We aim to issue refunds within a few days, but your refund will be issues within 30 days of being notified of a cancellation request under our Money Back Guarantee providing the goods have been received back into our warehouse. Please note that you are under a statutory duty of care to look after the unwanted goods in your possession, this includes whilst the goods are in transit back to our warehouse, and any parts that are to be returned must be kept in an ‘as new’ condition. In the event that our cardio equipment develops a fault outside of warranty our customer service team will do their best to advise you of all the possible causes and solutions. On most occasions they will suggest more than one part as a possible cause of the issue; this is because without an engineer physically assessing your machine it is very difficult to conclusively determine the part that is causing the issue. In the event that our customer service team do recommend a spare part they are doing so based on the information provided and are advising on the most likely parts only, due to the nature of these internal components we are unable to guarantee any parts suggested will fix your machine. In cases where a part suggested does not resolve the issue York Barbell cannot be held liable for any expenses incurred relating to fitting the parts or postage. Some spare parts are considered to be consumable; this means that we would expect you to have to replace them over the lifetime of your machine. Unfortunately it is difficult to say how long these consumable parts should last as this will depend on a number of different factors such as frequency of use, environment, technique, other components etc. For this reason consumable parts do not have a warranty however, if you feel that the part requires replacing unreasonably early please contact our customer service team with full details of the circumstances and they may be able to assist you further. Consumable parts include, but are not limited to: Pulling and cylinder straps – Rowing Machine Foot pedals – Cycles, Cross Trainers and Rowing Machines Running Decks – Treadmills Running belts – Treadmills Drive belts – Cycles and Cross Trainers Brake pads – Spin Bikes Seat upholstery – Cycles, Rowing Machines and Benches Cables – Multi Gyms and Bench Attachments Seat rollers – Rowing Machines Foam handlebar grips – Cycles, Cross Trainers and Rowing Machines Transportation wheels – Cycles, Cross Trainers, Treadmills and Rowing Machines. If you wish to make a claim for a spare part against your warranty please contact our customer service team by completing the form on the product support page This website does not offer the facility to order spare parts free of charge against your warranty. Spare parts ordered will not be refunded if you later decide they should have been made against a warranty claim. WEEE Regulations What is WEE? The Waste Electrical or Electronic Equipment (WEEE) Directive aims to minimise the disposal of electrical items into landfill sites and addresses the environmental impacts of electrical and electronic equipment when it reaches the end of its life. You can now recycle your old electrical fitness products with us If you’re buying a new electrical fitness product, we will recycle you old one for free* *Recycling of your like for like product is free, however there is a cost to return the product to us if shipping is required”. Why recycle? Unwanted electrical equipment is the UKs fastest growing type of waste. Unwanted electrical items can be repaired or recycled, saving on natural resources and the environment. If you do not recycle, electrical equipment will end up in landfill where hazardous substances will leak out and cause soil and water contamination – harming wildlife and also human health. Electrical and Electronic Equipment that was made after 13th August 2005 should display the crossed-out wheelie bin symbol on the packaging or product. WEEE Wheelie Bin Symbol The purpose of the symbol is to encourage householders to dispose of their WEEE separately from household waste. Reuse If your old machine is still working, do you know somebody who would like to use it? There are many organisations such as schools, clubs, residential homes etc. who might be very happy to use your old equipment and give it a new home. Recycle If your old equipment is no longer useful to you or anyone you know, please recycle it whenever possible. If you are unable to give your item a new home, there are lots of local organisations available that will reuse, recycle or repair electrical and electronic equipment for charitable schemes. We can help you recycle - York Fitness WEEE Recycling Policy In the unlikely event that you are unable to find a new home for your electrical items, Yorkfitness.com will gladly manage its disposal in line with the WEEE regulations for you. We offer this free recycling service to our customer on a like for like basis meaning that if for example you purchase a treadmill from us, we will ensure that your old treadmill is disposed of correctly and in line with the WEEE regulations. If you require this service we ask that you contact our Help Desk (yorkhelp@yorkfitness.co.uk) detailing your order number for the new item and request collection of your old “like for like” product. Please confirm on the email your full address and contact number and that the old product is dismantled and securely boxed ready for collection. Our help desk will then issue a quote for the collection of the “like for like” item. Once payment for the collection is received we will issue you with a ‘WEEE Returns Number’ (which must be displayed clearly on the packaging) and give you details of the collection. If you are able to return the old “like for like” product in person to our warehouse you will still require a ‘WEEE Returns Number’. Please detail this on your email to our help desk and we can organise. Please note our warehouse will not accept any deliveries without an authorised returns number. Once we receive your old product we will ensure that it is handled in the correct environmentally aware way in line with current WEEE regulations. For more information on WEEE recycling, and locate your local recycling centre go to www.recyclenow.com Complaints If you wish to submit a complaint about any of our services you can email yorkhelp@yorkfitness.co.uk or write to: York Barbell (UK) Ltd York Way High March Industrial Estate Daventry Northamptonshire NN11 4YB We aim to acknowledge any complaints within 5 working days. Website Any typographical, clerical or other error or omission in any sales literature, quotation, price list, acceptance of offer, invoice or other document or information issued by York Barbell (UK) Ltd shall be subject to correction without any liability on the part of York Barbell (UK) Ltd. Specifications are liable to change without notice. Product photographs are intended to illustrate the particular model but may, occasionally, not reflect the product as sold. Unless specifically stated, weights, bars and other accessories shown on photographs are not included. All measurements shown on our website are approximate. While every care has been taken to ensure that this website is virus-free, York Barbell UK Limited accepts no liability for viruses or virus damage as result of using this website. York Barbell UK Limited endeavour to ensure that all pricing information on the website is accurate. However on occasion an error may occur and goods may be mispriced. If a pricing error is found or an order is placed at the incorrect price we will, at our discretion, either: contact you and ask you whether you wish to cancel your order or continue with the order at the correct price; or notify you that we have cancelled your order. We will not be obliged to supply goods at the incorrect price. Copyright Copyright material appears on the website which is our property or the property of our content and technology providers or their respective owners. 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