The Complete Fitness Picture

Getting the body that you want can be a challenge, one that requires a lot of dedication and hard work. The key to building muscle and doing it well is to get your body into an anabolic state, during which the tissues will obtain energy for the purposes of muscle growth and maintenance. To get your body into an anabolic state you must first consume energy, and you’ll need a high input of calories in order to achieve this.

However, there are various techniques and tricks that you can use in order to get fit and healthy whilst building up muscle and developing the body that you’ve been dreaming of. From making sure you get a good night’s rest to using something like body supreme high performance creatine, let’s look at some of the best ways to build muscle quickly.


Naturally, eating the right foods is one of the best ways to get your body into the right mode for an intensive workout, and certain foods will cause your body to release natural growth hormones that help you to keep going and develop muscle. So you need to make sure that you’re consuming the right amount of calories whilst working to make sure that you’re getting plenty of carbohydrates, protein and good fats for a well-balanced diet that benefits you during your workout. The right foods will result in the release of natural muscle stimulants which will aid your body building.


Resting is one of the most important parts to building muscle but it is also the most frequently overlooked. If you don’t rest, your muscles can’t grow; it’s as simple as that. The intensive training acts as a stimulus for the body, and once the training is over the body is ‘broken down’ ready to be built up again the next time you train. Taking a day or two out of your week to have a break will be much more beneficial to you than intensive daily sessions.


Drinking enough water is one of the cornerstones of good health generally but it’s also the key to good fitness. If you allow yourself to become dehydrated then your muscles will suffer. Be sure to drink regularly and rehydrate your body after an intensive workout to really feel the benefits.


If you can afford to incorporate sports supplement powders into your fitness regime, by all means do so. There are various supplements that can be beneficial to those trying to build muscle in a short amount of time, including:

  • Creatine – Creatine is great for increasing the strength and power of your muscles whilst simultaneously aiding recovery and muscle growth.
  • Whey Protein – Gives you an efficient way to consume a large amount of protein in a single serving. It also has the benefit of being easily digested and is great for stimulating muscle growth
  • Glutamine – Enhances growth hormones and benefits muscle growth and recovery

You’ve heard about body supplements for athletes, but even regular fitness enthusiasts can use them to their own benefit. All that matters is that the supplements in question are both safe and natural. Make sure that you’re following these guidelines and you’ll be well on the way to fantastic fitness and an even more fantastic body.

Top 5 Great Corporate Christmas Gifts for 2014

Christmas is almost here and businesses all across the country will be making preparations. Corporate gift giving has become more and more popular over the years and this year is set to be the best yet, but it’s also the case that many businesses are wondering just what their gifts are going to be this year. There’s a huge amount of choice out there and everyone’s tastes are different; do you offer a bonus, set on a party for everyone, or really push the boat out and give your employees a gift to reward them for all of their hard work in the year prior.

Don’t worry too much; in the world of shopping there’s a huge amount of crowd pleasers that will be guaranteed to have everyone smiling this Christmas. Here are the top 5 best corporate Christmas gifts for 2014.

  1. Deluxe Gift Baskets

A deluxe gift basket is in many ways an ideal gift for corporations to bestow upon its employees. Why? One word: Diversity. A gift basket can contain whatever you so choose, from a variety of bath and shower products to the best quality food and drink. This sort of flexibility means that you can create a variety of gift baskets to suit all of your employees’ and their personal tastes and preferences.

  1. Portable Organisers

Sometimes the best gifts we receive during the holidays are the practical ones, the ones that help us to get on better in our daily lives. This is the age of the smartphone and the tablet, with almost everyone seeming to own at least one of these. Such tools are particularly useful for work purposes, so why not help your employees to get more organised with an elegant and stylish portable organiser? They can carry their phones and tablets inside it along with pens, credit cards and other important items.

  1. Sweet Hampers

The traditional sweet shop has been on the rise over the last few years, offering us all that warm, fuzzy feeling of nostalgia and memories of childhood. Like the gift basket, Christmas sweet hampers have become a firm favourite amongst businesses and corporations for their diversity and widespread appeal. Mix and match the best nostalgic sweets for a delightful and quirky corporate Christmas gift this tear.

  1. Alcohol

This can be a tricky one, but if expertly pulled off then it can also be a truly fantastic Christmas gift. Not all of your employees may drink and it’s important you take issues such as religion into account, but if the option presents no issues then everything should be fine. From fine wines and ports to specialist beers and ales, a well-chosen alcoholic gift can be a great way to put some sparkle into the holidays. For those that don’t drink, there are some great non-alcoholic alternatives that you can use so that no one gets left out.

  1. Accessories

There’s a reason why elegant accessories like pens and watches have become something of a tradition in corporate gift giving: it just works! Such gifts are practical and often very much appreciated, but they also include that luxurious element that leaves everyone feeling a bit more special. It may be a standard gift, but it’s proven time and time again to be a successful gift choice that people both enjoy and make use of in their working lives.

So there you have it, five tried and tested corporate gifts for employees to close out the year 2014. Show your employees how much you appreciate them with a thoughtful and luxurious gift this Christmas.

Last Minute Christmas Gifts

Christmas is just around the corner now, but that doesn’t mean that people still aren’t looking for last minute gift ideas. Buying presents for all your friends and family can be a delight but it can also be a bit of a nightmare, especially if you have someone to buy for and no idea what to get them. Everyone has that one person that seems to have everything and it can lead to a lot of unnecessary stress and worrying. With the holiday so close, it’s time to stop panicking and remember that you still have plenty of choices.

BH_HAMPERS copyIt’s important to remember that Christmas is a time for togetherness and goodwill; the presents are a nice bonus but they’re not the be all and end all of the holiday either. Sometimes all you need to do is put a little bit of thought into what you’re doing and think outside of the box. You don’t always have to break the bank to find a present that the person you care about will love; they’ll appreciate the effort no matter what.

Nostalgia is the latest trend to sweep the gift industry, and with good reason. Every generation gets to a point where they become nostalgic for things in their past; this is precisely why we’ve been seeing so many toys and cartoons from the 80s being revived over the last decade or so. Naturally, this nostalgia craze has opened up a huge market for gifts of all kinds, from classic childhood toys to retro sweet gifts. You can’t move for gifts based on past trends these days, and there’s no sign of it letting up soon.

Sweets and chocolates are a Christmas staple; almost every house in the country will have cupboards groaning with food and drink in preparation for the big day and this will definitely include an array of sweet treats. Everyone has their favourites, and this can be a great opportunity for a unique and quirky gift. Sweets are particularly good as gifts for people you don’t see as frequently, such as distant family members and casual friends; they have a bit of luxury to them and are a crowd pleaser. All you have to do is look out for a  like Bah Humbugs, a small business based in North Yorkshire, the sweet capital of the UK. Once you’ve found a supplier you like the look of, you can start building up bespoke orders or buying the Christmas sweet hampers they have available. There’s a lot of variety on offer from places like this, all of which have been designed to suit different tastes and niches.

Boxes of sweets are a great last-minute Christmas gift and now is the time to start buying if you haven’t already. They’ll look great on the coffee table in your loved one’s homes and will keep everyone happy throughout the holiday season while they’re relaxing in front of the television and dozing off Christmas dinner. It’s quick, simple and inexpensive to boot, so why not give it a try this year?

Get involved in the Guardian and Observer Christmas Appeal

Each Christmas there is a concentrated effort to raise awareness for specific issues effecting people all across the country. This year, the Guardian and Observer Christmas Appeal will aim to raise money for nine UK charities, all of which specialise in awareness and resources for mental health.

The appeal has a wide range and encompasses nationwide charities along with smaller local groups. It’s been acknowledged that there are still several failings in the health industry when it comes to tackling mental health issues, from damagingly pervasive stereotypes to a worrying lack of resources and services for people suffering from mental illness. The appeal will be promoting awareness for the following charities:

  • Centre for Mental Health – an independent national charity that focuses on research, changes in policy and the provision of services for people of all ages that are experiencing mental health difficulties.
  • CoolTan Arts – Focuses on art and improving mental wellbeing through creativity. Offers workshops, advocacy training and a variety of creative projects.
  • Gardening Leave – This charity aims to help armed forces veterans combat their mental health issues through horticulture and gardening.
  • Kidstime Foundation – A charity that supports children and young people acting as carers to mentally ill parents and siblings and children affected by their parent or sibling’s mental illness.
  • MAC-UK – This charity works on eroding the stigma surrounding mental health in young people, the group that often needs the most help but receives the least in terms of resources and support.
  • Mind – A charity that offers support and advice for people suffering from mental illness.
  • Rethink Mental Illness – A membership organisation governed by people that live with and have lived through mental illness, the charity supports almost 60,000 people each year.
  • Samaritans – One of the best known charities in the UK, the Samaritans provide an around the clock service to help reduce suicides.
  • Star Wards – Focuses on improving the lives and therapeutic care of patients in mental health wards along with aiding staff and visitors.

If you want to get involved with the appeal this year and do your part for mental health, there are plenty of ways to raise money for such charities over the Christmas holidays. Aside from simply donating, you also have the opportunity to raise some awareness and extra cash yourself if you so choose.

For example, if you have access to some prizes and a community willing to take part, then why not put on a raffle in your town? There are always plenty of events going on across the country at this time of year and plenty of people are eager to do their bit; all you have to do is get some prizes and draw tickets together and start planning. A raffle is a great way to raise money for your chosen charity.

If you do decide to participate in the appeal, you might also consider getting customized raffle tickets in order to further raise awareness. It helps people to identify your cause and know what they’re donating money towards. It’s a quirky and interesting way to get people involved whilst doing something great for the community at large.

Win it with a raffle!

It might not feel like it quite yet, but Christmas party season is just around the corner and if you are the one organising you know it can be a hard task trying to please everybody. One simple way to add a touch of fun to any employee occasion is to have a raffle.

Whether the prizes are big or small, a raffle helps to boost morale and for employers it is a perfect opportunity to thank their workers for a job well done. Not only that, but it’s just a good bit of fun for everyone involved; if you don’t win a prize it doesn’t matter because it all comes down to chance!

Raffles are highly versatile, you can have all sorts of various themes to fit your business or even take it as an opportunity to raise money for your chosen charity. Raffle tickets printing is now much more advanced and it is easier than ever to personalise your tickets. Personalisation can be a simple and effective way to put a unique spin on something that’s been done time and time again by companies all over the world.

Travel agencies could offer a trip as their grand prize and those within the hospitality sector have the means to offer a nice meal for two using their contacts and minimising costs.

Finding out where to buy raffle tickets is also an easy task; it’s just a few clicks away online. Remmer Print is an online company that specialises in the production of draw tickets for any event, and they have something to suit all occasions.

No matter the theme Remmer Print can produce both personalised raffle tickets as well as customized raffle tickets. Their catalogue is available online alongside a range of ticket samples to inspire your chosen design of raffle tickets.

Raffle ticket printing needs specialist knowledge of the law surrounding the information required to be on the ticket, and due to a lack of space each ticket can only contain eight prizes. Be sure to inform them of your requirements as soon as possible and to be as thorough as you can. It’s vital that they get every piece of information that they ask for.

Visit Remmer Print to see the services they provide including the information you need printed on your tickets, and to receive a free quote as part of their exclusive online deals at,