What’s in your first aid box?

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adult, anti-bacterial gel and wipes, Anti-travel sickness tablets, Antihistamine cream, asthma, colds, coughs, cuts, doctor, eczema, first aid, grazes and minor burns, Ibuprofen, infant, information, medical, migraines, pain relief, Paracetamol, plasters, safe

Falls, bee stings, burns and allergic reactions are all common accidents that can happen at anytime in the home. Don’t be caught short when disaster strikes, instead be ready to deal with whatever comes up by having a first aid kit handy.

Putting a kit together isn’t hard and doesn’t have to be expensive. You don’t have to have a pre-made kit, it is more of a case of collecting the basics and putting them in a safe, marked container, such as a plastic tub, tool kit or tote bag. Make sure this is sealed and placed somewhere, dry safe and out of the reach of young children.

Items to add to you kit include:

anti-bacterial gel and wipes
alcohol-free cleansing wipes
antiseptic cream
bandages (sterile)
clean scissors and tweezers
disposable sterile gloves
distilled water for cleaning wounds
eye wash, bath and drops
plasters (various sizes and shapes)
safety pins
small, medium and large sterile gauze dressings and a couple of sterile eye dressings
tape and safety pins
thermometer (preferably digital)

As well as the basic first aid materials, it is also a good idea to add medicines to your supplies so you can deal with minor illness. Whether it’s colds and coughs or tummy bugs and temperatures, being prepared is always a good idea:

Anti- diarrhoea tablets and rehydration salts are useful to have at home and are unable to go to the shops.

Anti-travel sickness tablets and bands are a good idea if you, or one of your family, suffer from travel sickness.

Antihistamine cream and tablets for allergic reactions and bites.

Antiseptic cream for cuts, grazes and minor burns.

Keep cold and flu powders and tablets to hand so you can get to work on bugs when they start, but follow the dosage at all times.

Cough medicines can be a real help, especially at night.

Ibuprofen can be used for pain relief and to reduce a fever. There are adult and child versions so ensure you stock what you and your family need.

Paracetamol is good for mild to moderate pain and again, you can be infant versions as required.

Vapour rub is great for treating colds and sore chests. As well as rubbing into the chest and back, people put it on the soles of their feet and wear socks as they say this helps with coughs too.

Remember to be prepared if you have ongoing medical conditions such as migraines, asthma or eczema and ensure those medicines are kept in a safe place.

Keep your medicines in their original, labeled packaging with the information leaflets and check the use-by dates on a regular basis.

With all medicines, whether they are over the counter, or prescribed by a doctor, it is important to always read the patient information leaflet that comes with your medicine.

If you have any questions, ask your GP or pharmacist for advice.

Fitness hacks that work

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comfort zone, desk, drink, friends, gym, health, help, hydrate, inflammation, injury, medical, mojo, office, PT, rain, refresh, rest, run, sessions, shine, snooze, social, walk, water, workout

Hate the gym?

Lost your fitness mojo?

Don’t want to go out in the cold?

Wish you felt and looked better?

We can understand all of this and are here to help.

We’ve put together some easy fitness hacks that will keep you on track come rain or shine?

By starting your day with a workout you’ve got nothing to skip later in the day. This perfect for anyone who procrastinates and gets everything done other than their Pilates class.

Keep it short and opt for a quick, intense workout over a longer one where you don’t push yourself quite as much.

Make it a social event and exercise with friends. If you know someone else is depending on you for their run, you will be less likely to hit the snooze button and go back to sleep.

Make exercise part of your daily routine. Riding your bike to work, getting off the bus one stop early or parking further away from the school will all make a difference and add up over the weeks and months.

Keeping hydrated is key to success. You need at least eight glasses of water on an average day to be healthy. It is good to know that more water helps your body burn more fat, and being properly hydrated improves your workout performance. Sip on water during the day and add lemon or ginger for a natural zing.

Go at your own pace. No one says that you have to work out every day, and many professionals don’t advocate that anyway. The key is to give 100% when you do exercise so that you get as much out of it as possible.

If you feel as if you are just too tired to hit the gym, enjoy a caffeine hit. Caffeine has been linked to better workout performance so sip coffee or green tea and you’ll get your energy back on track. Just don’t over do it!

If you really cannot get motivated, think about getting some pro help. Sign up for boot camp classes or hire a PT for a handful of sessions at the gym. They’ll give you the encouragement and motivation to step out of your comfort zone and reach those goals you have wanted to hit for months.

If you have a desk job, make sure you get up and move every thirty minutes. Even if you simply walk around the office and stretch it will help you refresh. When you are sitting at your desk have your feet on the floor and check your ears, shoulders and hips are all in line.

Sore muscles? Apply ice to the affected area straight away to reduce inflammation then use heat later on to encourage an increased flow of blood to the area. If you do have an injury rest and seek medical help if needed.

If you work best with rewards, do it. There are no rights or wrongs when it comes to getting exercise done. Whether you buy yourself a magazine, save for a spa day or treat yourself to a new pair of trainers, if incentives work, go for it.

Whatever you do, pick something you enjoy and you are more likely to stick to it and even look forward to it.