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Category Archives: Fitness

Tricks To Fit Into Busy Schedule

1. Schedule it. Write down when you plan to exercise on your calendar or in your mobile calendar. Schedule the workout in like it’s an important meeting that you can’t miss. You can also set reminder alarms on your mobile phone to prompt you to exercise.

2. Do it at home. Whether you purchase some home workout equipment such as a treadmill or an exercise bike, use online workouts or exercise subscription services, it’s much easier to fit in a workout when you don’t have to leave your home for the gym during gym hours.

3. Start your day with it. As the day goes on and your energy lessens, you may be less likely to exercise. Waking up 30 minutes earlier than normal to fit in a walk on the treadmill or a yoga DVD can start your day off on the right foot.

4. Do the small things. Small things such as parking further away from your workplace or the grocery store, taking the stairs instead of the elevator, or using the restroom in your office on a different floor. Even standing up during television commercials or marching in place is an idea. Doing these small things every single day will soon add up and get you in the habit of thinking of ways to better your health on a daily basis.

5. Accountability. Find a workout partner or someone like a coach to hold you accountable. Despite your best efforts, it’s sometimes hard to stay motivated. Having someone hold you accountable maximizes your chances of sticking to your workout schedule. If your workout partner is on the same mission as you they are less likely to bring you down with negative comments that we sometimes receive from others. Friendly challenges are a great way to push each other to work harder too.

You can Grow Taller and be Confident

DO’S

1. A basic outlook

First of all, it is crucial to understand that height is majorly influenced by our heredity. Accordingly, an individual can have a basic idea of their height by considering the trend of height amongst their immediate family members.

2. Sleep

The human body is best rested during the sleeping hours. Moreover, the maximum growth hormones are released when the human body is 1 hour into a deep sleep. Therefore, look at getting at least 8 – 10 hours of sleep per day. Having said that, also try and keep the sleeping environment calm and light.

3. Nutrition

The human body is a complex system. The more nutritious food you feed it, the better it grows to its maximum potential. Likewise, the target should be to get all the important minerals, vitamins and calcium that is required for height growth.

4. Dress right

Many times, we cannot control our height, but what we can control is our dressing style. To look taller, an individual can also manipulate dressing patterns and designs in a way that makes them appear taller. Single solid colours or vertical patterns are some useful tips to dress right.

5. Exercise

And of course, the do’s of height growth cannot be complete without talking about exercising. It is fundamental to perform some height increasing exercises like stretching, cycling or even activities like swimming, all that, on a regular basis.

DONT’S

1. Avoid junk and growth hindrance factors

It is needless to say that junk food and alcohol does not add any benefit to the human body. On the contrary, high oil and sugars can lead to a hindrance in height increase.

2. Don’t expect sudden results

Lastly, do not expect positive results suddenly in one week’s time. The height gaining procedure might take a month for some and maybe two or three, for another. Consequently, be motivated, keep exercising and taking appropriate nutrition, continuously through the weeks.

Overlooked Health and Fitness

Exercise vigorously

Few things will make a difference in your overall health and mental outlook as exercise. In particular, intense workouts are the most effective.

Yes, it’s true that walking is better than doing nothing. However, sprinting is better still. Vigorous exercises have more health benefits.

They are superior for losing weight and seeing strength gains. In other words, ten minutes of sprinting beats forty five minutes of slow jogging any day.

Stay active throughout the day

Also focus on staying active throughout the day-not just during your exercise time. This is particularly important if you sit a lot for work.

Simply getting up and doing pushups or jumping jacks every fifteen to twenty minutes will make a huge difference in your attitude and mental focus. Quick bursts of activity throughout the day are very important for staying alert and being productive.

Keep it fun

A lot of people hate their exercise regime, which is why they ultimately quit. The key is making it enjoyable. This will help you become more motivated to exercise.

One thing you might want to do is take up a sport you’ve always wanted to try.

Get a workout partner

If you have trouble sticking with someone, committing to exercise with someone can be effective for getting you to stick with it.

Eat natural foods

Your food selection plays a huge role in how you feel. In general, raw foods are the way to go. This is because they are the easiest for the body to digest, and generally contain the most nutrients.

That’s why raw fruits and vegetables should be the staple of your diet. Make sure to eat vegetables raw. Many people cook them, but they lose most of their nutrients when you do this.

About Regular Exercise

For more energy

You may feel tired and weak after an intense training session. But with proper rest and nutrition, you will surely have more energy than ever before.

For better sleep

Suffering from insomnia? Don’t worry, just start exercising on a regular basis and this problem will be gone in no time. However, remember to exercise in the morning or afternoon instead of right before going to the bed.

For a stress-free life

Stress may be a part of your life, but you have the chance to fight it off with regular exercise. Endorphins released in the brain while exercising efficiently reduce stress, making you feel better at all times.

For superior immunity

Just exercise 3 to 4 times a week and soon your immune system will be strong enough to fight off flu, viruses and other diseases. Some researches proved that those who exercise regularly are half as likely to get a cold than those who don’t do it at all.

For better sex

We all know regular exercise helps improve blood circulation all over the body. Thus, it helps increase sexual stimulation and reduces erectile dysfunction.

For superior confidence

Hitting the gym on a daily basis helps you look good and stay fit. When you feel better about yourself, you feel confident in doing whatever you do.

Staying Strong At 60

That you should evolve from size to strength training as you mature is evident in basic human physiology. All else being equal, your body reaches its greatest potential for building muscle size at 24 years of age – it reaches your maximum stage for building strength at 40. Does this mean you can’t get strong at 60 or 70? Of course not – research has shown even those over 100 still benefit from weight training. But it does indicate that your body feels strength is more important than being physically attractive during your second half-century.

So how do you stay strong at 60? Or get strong at 60 or beyond? Assuming you’ve checked with your licensed medical professional and have their approval to start lifting weights, start by learning proper form for performing the big compound movements (a compound exercise is one that involves 2 or more joints during the lift).

The competitive sport of powerlifting focuses on just three exercises: squats, bench press and deadlifts. Between the three they involve every major muscle group in the body so they comprise an excellent measure of overall strength. But for ongoing strength training purposes you want a few more exercises thrown into your mix.

Bent rows and the overhead press, standing or seated, are both great compound exercises to add to your mix. Those 5 compound exercises should be the mainstay of your workout focus, then you can add some shoulder mobility exercises and some isolation exercises for arms, abs, hamstrings and calves as your time and energy allow. Don’t overdo it on those, though, as you don’t want them keeping you from recovering fully between workouts.

And that’s another key to staying strong at 60 and beyond: keep the workout intensity as high as you safely and prudently can, but allow more time between workouts to allow for full recovery. Try to hit each body part twice a week, either through a training split or using full-body workouts twice a week. And it should go without saying you need proper nutrition and a good night’s sleep each night to fuel and support your recovery between workouts.

As to the workouts themselves, experiment and see what works best for you. Keep your sets between 3 and 5 sets per exercise, and don’t go over 6 nor under 3 reps per set. Try to avoid the temptation to train to your 1-rep max – for the most part that’s setting you up for injury and is far too hard on your central nervous system (CNS).

Even most competitive powerlifters only test their 1-rep max at competitions, keeping their training to 60% – 90% of their 1-rep max. Focus instead on increasing your 5-rep or 3-rep max. Rest assured that if your strength is building your 3-rep or 5-rep strength, your 1-rep max is increasing too!

As a final tip, every 5th or 6th week cut the weights back to about 50% for that week. That gives your body and your CNS a chance to recover fully – you’ll usually find you can up the weights from your previous lifts by 5 or 10 pounds when you go back to the gym the following week.

At first it’s an effort to get started and keep going regularly, but before long you’ll find it’s just another part of your new healthier, stronger and more active lifestyle – and you’ll love how you feel each day! Staying strong at 60 and beyond really can help you enjoy every aspect of your life more and more on an ongoing basis!

Sustain Body Fitness

When you do exercise, try to focus more on balancing your body. If you are not very confident with how you appear to other people, then you really need to repeat a number of aerobic activities to develop a flat abdomen, and to build strong muscles and bones. With repetitive exercises, you will notice a change in your body shape – a change for the better.

If you can come up with a good system of exercise, your resting and training time will definitely be balanced. Your body knows when it is burning calories and exercising regularly helps you build up muscles even when you are at rest. It is not good for the body to be over-exercised. It does not allow your muscles to recover and rebuild.

Exercising with weights

Another recommendation by experts is to engage your body in an exercise that involves weights. The proper means of getting your potential to its maximum level is by lifting heavy weights in a given period. There should also be proper guidance during the activity in order to have less risk and to avoid failure and accidents.

You should adapt to changes. We call it variety. The technical term for that is “periodization.” In other words, do not stick to the same activity repeatedly. It is nice to make some changes to the physical and mental activities that you indulge in.

Winter Fitness To Keep Body In Good Shape

ONCE-A-DAY! Make sure that you get in at least ONE activity per day. Yep, that means getting up and moving your body! Walking, running, stairs, free weights, etc. If you can commit 30 minutes per day, you will be maintaining your body’s muscle memory, and stamina.3. BALANCE WITH MACRONUTRIENTS! We suggest a protein rich diet as protein increases your metabolism by 20%. Balancing protein with veggies is a definite way to burn those calories, while still building muscle mass.

LIMIT YOUR ALCOHOL INTAKE! There is nothing wrong with a cocktail here and there. Remember, this is the holiday season! We know how festive parties can be, with specialty holiday drinks, wine, and eggnog. For every one drink, follow up with a tall glass of water.

WATER, WATER, WATER!!! You know just as well as I do that water is vital to your body’s overall health and digestion. While every person’s body is different, on average, I recommend 3-5 tall glasses per day. We wash our faces and bodies every morning in the shower. Drinking water is like washing the inside.

APPLE CIDER VINEGAR! This ancient tonic provides smooth digestion, and overall wellness for your temple. Ingesting one teaspoon twice a day will work wonders, for inner and outer beauty. If straight Apple Cider Vinegar is to strong for you to gulp by the teaspoon, try diluting a teaspoon in one tall glass of water.

PROTECT YOUR SKIN! Dermatologist Dr. Neil Sadick warns that your skin is no less vulnerable to the sun’s radiation during cold weather. This means that wearing protective clothing and sunscreen is JUST AS IMPORTANT during winter months. Make sure to bundle up when exercising outdoors!!!

Rapid Weight Loss

Gyms are the first place people think of when they want to do strength training because of all the available equipment. But it is also possible to keep your workouts at home if you have various types of tension bands, they work just as well! Hand weights also work well if you are just beginning plus you can even use your own body weight by doing push-ups, sit ups crunches and leg squats.

Starting out

It is always important to begin your workout session with about 5 – 10 Minutes of warming up using gentle cardio like walking or stretching. Start your workout routine with 12 reps of a lighter weight before moving onto the heavier weights, and then move to heavier weights until the 12th rep tires you out!

A good rule of thumb when you want to increase the weight you’re working with is to increase the weight in 10% increments.

When you are starting out with strength training, try and aim for about 2 – 3 sessions a week, that will be more than enough for you to start building lean muscle. It is also only natural to feel some soreness during your workout but never pain, so if you ever feel sensations of pain, stop immediately to prevent injury.

Like I said earlier, you don’t necessarily have to be Mr. Muscle in order to benefit from strength training, just as long as you have some lean body muscle, it will go a long way towards helping you lose weight. And remember to always give yourself one full rest day for every muscle group that you have trained!

Till next time!

Justin has been a part of the weight loss industry for a number of years, first as a consumer and now as a teacher. In his own words he says, “I used to be overweight until people started making rude comments and that is when decided that enough is enough, and lost the weight for good!” He has been at his goal weight for the last 10 years and has never looked back!

Some Home Exercises for Moms

Stability ball helps to complete abdominal strengthening routine.

The stability ball can be used for complete stomach crunches, push ups and even reverse crunches. You will, however, need some time to learn how to use the balls before you are completely confident using them. You can substitute the traditional sit-ups with the stability ball exercises. A regular workout of at least fifteen minutes in the morning and fifteen minutes in the evening is enough to keep you fit.

The resistance bands

When performing exercises, you need to focus on working out your entire body and not just focusing on a particular part of the body. Resistance bands are used to create force and tone muscles in almost the entire body. When they are used well, they can strengthen your arms, ab muscles and the core muscles. It may be hard to perform exercises with tensions bands in the first few days, but once you get used to them, you will realize it is a breeze. When you combine stability ball with tensions bands and do ten minutes in the morning and evening, you will realize remarkable difference within a few weeks. The good thing is that tension bands are pretty cheap, and there are also a lot of workout videos that you can use to perform these exercises.

Use hand weights for simple weight lifting at home

Weight lifting is another component that you can incorporate into your regular workout routine. These weights will help to tone your arm muscles and help you to keep fit.

Office Time to get Good Shape

If you can add small bits of exercise to your day, throughout the day, the health benefits multiply. Keeping your muscles and heart working harder at various intervals during the day helps to reduce stress and builds endurance. Some people have developed a set of specific exercise routines that you can perform while sitting at your desk. That may work, but performing an exercise routine that distracts you from working where you count repetitions, breathe heavily and build up a sweat may create unwanted attention from your boss and co-workers.

You can make a few small adjustments to your work routine that will keep your body moving and add many minutes of exercise to your daily life. Begin with the place you park your car at work. Don’t pick the closest spot you can find next to the building. Park your car in the far corner so you have to walk a hundred yards each way. If your office is on a lower level of a skyscraper, take the stairs on the way up. At first, climbing three flights of stairs may leave you feeling breathless, but soon your muscles will strengthen and you will find the going much easier.

If your office is on the twelfth floor, walk up the first few floors and take the elevator from there. Of course, walking back down a few more flights of stairs is much easier. While we’re talking about the staircase, each time you get up to use the restroom, choose a restroom two floors up or down from your own. Take the stairs to the bathroom and you’ll be more relaxed when you get there. You will also feel stronger when you return.

If you spend hours on the phone each day, try standing up while talking. You’ll use more muscles and energy when you stand up compared to sitting and your voice will project better into the phone as your diaphragm relaxes. If you can make it work, replace your chair for as many hours as possible with a large inflatable exercise ball. Sitting on this ball as you work keeps the muscles in your legs, ankles and abdomen working to maintain your balance and forces you to maintain a good posture.

If you take breaks for lunch or coffee, add a ten-minute walk as part of the break. Better yet, use ten-minute walks as a quick stress-relieving tool and as a way to talk about an important or urgent topic with someone else. There is no need to sit at your desk and feel the stress level rise as the topic is introduced when you can keep the stress low while getting some exercise by walking and talking at the same time. Keep calm, be creative and keep moving for better health and optimal performance, all day long.