Sunday, July 24, 2016

10 ways to be a better you

Lose weight
ose weight by going on a safe weight loss plan. Just by losing weight, you will feel better and healthier. You will look good and feel great. That should be your Mantra. ‘I look good and I feel great.’


The main thing is to set your goals so that you lose weight, surely, safely and you will like what you see in the mirror. People will start complimenting you.

And you will be able to wear clothes you pushed to the back of your wardrobe, as they had shrunk. You might even find you have a brand new wardrobe.

Take More Exercise

If you are able, do more exercise to burn the calories. Walking is extremely good. Or put on a CD and dance to the music. Don’t put on fast music that you can’t keep up with. You don’t want to die of exhaustion.

Exercising will help you lose weight, increase your energy, and you will get the feel good feeling as your endorphins will come into play. Endorphins are your friends.

Eat Sensibly With A Well Balanced Diet

Eat a well balanced diet. Or if you do not eat as you should, use supplementation. Few people eat a well balanced diet. So by taking supplementation you will be getting all the right vitamins and minerals in the right amounts that your body needs.

Look After Your Heart and It Will Look After You

Your heart is the one thing that keeps you alive. Look after it and it will look after you. If it is too late and your heart is giving you problems eg High Blood Pressure, you need to take Omega 3, 6 and 9. Capsules are readily available from your Health Food Shop.

And most importantly, if your GP has prescribed medication, keep on taking them regularly, no matter how well you feel.

Increase Your Energy

Increase your energy by eating foods that help speed up your metabolism. Using the Mediterranean Diet is ideal. It will also help you to lose weight.

The Mediterranean Diet means you will be eating lots of fresh fruit and vegetables, especially dark green leafy ones.

Be Kind To Yourself by Making Time For You

Pamper yourself every so often. Love your self.

Spend an evening manicuring your nails, use a mudpack.

Put on your favourite music, or watch a video. The point is to choose what you want to listen to or watch, not what someone else tells you to do.

Get someone to give you a massage. Aromatherapy can be very beneficial.

You may have to promise to give him or her a massage in return. But not on the same night as your pampering session.

Be Positive. Your Thoughts Are What Make You What You Are

Keep a positive mental attitude. Don’t let negative thoughts take over your mind. When this happens, think of something good instead.

Keep telling yourself you feel wonderful, even if you don’t. If you tell your subconscious mind something enough times, as it does not reason, it will believe it to be the truth.

Enjoy Family Life

Enjoy family time. Show your family that you love them. Play games with the kids.

It is said that a family that play together stay together.

And arrange things so that you can spend an evening alone with your partner.

Improve Your Knowledge

Never stop learning. Be like a child, keep asking why. Curiosity does not kill the cat; it just makes it cleverer.

Drink More Water

Drink enough water to flush the toxins out of your body. Also not drinking enough water can cause you to be constipated.

Copyright  Eva Moffat


Tuesday, May 24, 2016

Why women need to exercise?

Women know they need exercise, but who has the time? Balancing a career, a family and everything in between often causes women’s personal needs to take a back seat to other concerns.



There are numerous reasons why women need to include exercise into their daily routines. Of course, there is the obvious benefit of shaping a slimmer body but did you know that exercise for women has also been proven to alleviate depression, help prevent colon cancer and boost your immune system?

In addition, regular exercise for women helps prevent osteoporosis by strengthening their bones.

Many women find that exercise relieves the symptoms of premenstrual tension (PMT), painful periods as well as pre- and post-menopausal symptoms.

Women who are physically fit before and during pregnancy often have less severe back and labor pain and experience easier deliveries than women who are unfit. Further, fit mothers-to-be are less apt to become overweight and regain their pre-pregnancy figures much more quickly after giving birth.

In addition to improving their appearance and overall health, many women say that exercise helps to boost their self-confidence in all aspects of their lives.

Mary McElroy, professor of kinesiology at Kansas State University says, “Exercising gives women a sense of accomplishment, which is related to self-esteem. It can have a powerful effect on self-image. I would take the benefits of exercise beyond health. Exercise is an important component of one’s quality of life.”



In recent years, there has been a boom in the variety of workouts for women as well as an increased availability of exercise and physical recreational options, including online fitness programs–primarily because more and more women are taking a serious interest in keeping themselves fit and strong.

Studies have shown that a combination of cardio and strength and flexibility training including walking, running, climbing stairs, kickboxing, yoga, cycling at a moderate pace and other recreational pursuits help women to stay healthier, happier and more productive as compared to their sedentary counterparts.

Note: Always consult with a professional health care advisor before beginning any physical fitness program.


Friday, May 6, 2016

5 Healthy Ways to Weight Loss



The world is fascinated with weight loss, some for health reasons and others for cosmetic. No matter the reason, many people try harsh diets that never work, extreme exercise regimens that result in injuries or other weight loss program that end without success. The reason that none of these weight loss methods seem to work is because in order to stay with a program, you have to enjoy it. Not only that, but it has to be safe as well.



Below are 5 genuine tips to weight loss, which almost anyone can do without tossing out their favorite food or spending every spare minute in the gym. Realistically, any weight loss program will take time. If anyone promises you different, they are either not being completely honest or are simply uninformed. Follow one single weight loss program for 30 days, whatever it may be, and see if you have results. If not, move on to something else. In the meantime, check out several tips to getting started today.

Walking
If you can set aside 30 minutes every day to enjoy a leisurely stroll, you will be strengthening your legs and your heart while burning some calories in the process.

Use a mini cycle.
These portable little exercise units offer the look of bicycle pedals set up on a metal bar, but without the high price or weight of a standard exercise bike. With a min cycle, you can pedal at your desk, on the couch or anywhere else that you can comfortably set and reach the pedals.

Walk or take the stairs instead of an elevator.
This is a terrific weight loss exercise without even noticing the extra effort. Something as simple as a few extra steps every day can go a long way where weight loss is concerned. The next time you go to the store, park in the middle of the parking lot and walk to the store. Avoid parking in the closest spot to the door, which is tempting, but opt to walk instead.

You don’t necessarily have to cut out all of your favorite foods, but you should eat them in moderation. There is no single food that will completely hinder your weight loss attempt but, if consumed excessively, it may. For instance, simply limit your intake to one candy bar or, if you are being really careful, a miniature candy. There is no reason to cut out your favorite food when a conservative amount of the things we love can still have a place in our lives, including during the times that we are focusing on weight loss.

Whatever your exercise routine, set aside a certain time each day to do it. Individuals who set a routine are much more likely to stay with it and find success than those who simply exercise whenever they have time. The goal to successful weight loss is to make time.


Wednesday, March 30, 2016

Staying Healthy And Staying Young

There are many ways to stay young. Many resort to cosmetic surgery at the expense of several hundred dollars. Some ingest medication designed to eliminate free radicals in the bodies. Some even experiment with different cosmetics and apply these on their skin, face and other parts of their bodies, hoping to gain the youthful benefits of staying young. However, these are artificially done and may pose some side effects.



Staying healthy and staying young at the same time is hard to achieve with these artificial means. Unless one is fortunate enough to be gifted with youthful genes, one is posed with this dilemma.

Nevertheless, there are natural, and risk free ways for one to slow down the effects of aging on our
body's systems. Believe it or not, some of these pertain to the psychological effect of a person's
disposition. Some of the studies conducted have revealed that the individual's outlook result to a
more youthful appearance.

Smile The Wrinkles Away

Smiling a lot at appropriate times are beneficial to the individual as it projects an image of positive
outlook both for the self and for those whom the person meets. Not only does a smile projects such
positive energy, but also allows the individual to refrain from worrying too much, as compared to when a frown or perplexed and anxious face is made.

Furthermore, a smile in practice does not distend the skin on the forehead which would have caused and increase the stress folds on the skin. This skin on the forehead causes wrinkle flaps, and frowning or worrying defines these folds every time an individual practices otherwise.

Laugh The Problems Away

It may be said that laughter is the best medicine, and actually holds some truth in it. In addition to the
positive perspective which a smile can project, actually laughing at a problem deep inside can pep up the psyche and increase the confidence level of the person. By not seeing the problem as a burden but
rather as a challenge to conquer, the method in which the solution is carried out requires less effort, less energy, and therefore better efficiency in overall body functioning.

Ever tried a sport such as ice skating for the first time? The effects are similar wherein the stressor of
a problem is analogous to the pure and extended effort of the skater to try and balance on the two blades. As soon as the individual is able to get a hold of the stressor and accepts it as it is, the numbing of the foot is lessened because less amount of muscles are now needed to maintain the same output of being able to balance on the skating shoes.

Basically, being able to laugh off problems and stressors promote the release of endorphins which gives a sense of simple euphoria on the person, and therefore promotes a healthy psychological state

Run Towards Your Opponent

Normally, passive people who have no desire to be aggressive at things would tend to shy away at the
first sign of an aggressor. They would find other means to go around an issue and avoid conflict while
still attaining resolution. Though the idea of avoidance of conflict may seem to be good as a means of staying healthy and staying young by disallowing major stressors to affect the psycho-physiological
framework of a person, there is still the risk of the stressor to actually follow from behind. This would cause increased risk of psychological disturbance on the part of the person, especially if the individual has not totally resolved the main issue.

The only way to go around a problem is to go through it. Facing a problem does not mean that the person has to fight head on. The virtue of facing a problem and laughing at it to signify confidence of self would be more long lasting. Think of it this way. A little sailboat is caught in a storm and the waves are quite big. The only way to survive a big oncoming wave is to charge and slice right through it. Trying to expose the broadside and trying to outmaneuver such a wave would easily topple the small sailboat then.

Whenever a rush to the opponents proves as a failureon your part, you will still have several chances to think about how to efficiently go through him. By practicing facing of fears, one is able to have first hand knowledge in handling with similar situations in the future.

Staying healthy and staying young is a simple psychological conditioning of a person to practice
looking at life as more than problems and obstacles and instead as challenges and conquerable events to feed the ego and soul of an individual. A healthy mind should then be able to handle a healthy body properly.

Monday, March 28, 2016

The best Fitness Program

Better Work Out


1.Stop and Go

If you play a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body. To combat this, do stop-and-go exercises. For example, run 30 meters at about 80 percent of your effort, slow to a jog for five to 10 meters, then run again for another 30 meters. Repeat this process five times.



2.On bended knees

Almost 3 out of four ACL injury occurs when players are landing or turning. If your knees are bent instead of straight, the risk of injury is greatly reduced according to a report in the JAAOS (Journal of the American Academy of Orthopedic Surgeons).

3.Cool down

Heatstroke is not something that can be easily cured like headache. To avoid it, stay cool and hydrated. Be sure the combined temp an humidity is less than 160. This is according to Dr. Dave Janda of the IPSM.

4.Get the proper equipment

Badly fitting gears or ill sized equipment can be a cause of  training injuries. The extra money spent on proper equipment goes a long way.

5.Do it the right way

Bad technique is just as bad as, well, bad equipment. Seek advice from pros and trainer, this advice are invaluable to your exercises or training.

6.Go West (or whichever direction)

If you're playing or training in multiple directions, your warm up should also. Move sideways, backward, forward and all the motions you might be doing. This allows your body to be prepared.

7.Have yourself filmed

The camera doesn't lie. Show your video to a person well verse in your training, so he can give a critic of your fitness regimen.

8.Loosen the shoulders.

Even a slightly injured rotator cuff can shut down the function of a shoulder. You might want to include stretching to protect your rotator cuffs.

9.take An early dip

Schedule your swimming sessions early. The less people in the pool means less of everything in the pool.

10. Protect yourself

Wearing custom-fitted mouth guards reduces the risk of  injuries by as much as 82 percent, according to a study at UNC at Chapel Hill. Plunk out the cash for a custom-fitted mouth guard and it'll last for years including your smile and teeth.

11. Smooth out your tendon

Inquire about ultrasound needle therapy. These procedure is minimally by using ultrasound to guide a needle. The needle smoothens the  bone, breaks up calcifications, and fixes scar tissue. Thirteen out of twenty patients saw improvement, and the session takes only about 15 minutes of your time.

12. Buy your running shoes after work.

Shop in the evening, the feet are swollen after a day of work. It approximates how your feet will be after three miles of running.

13. Do off road running.

If the surface is unstable, it trains the ankles to be stable.

14. Know where you're going.

Whether its biking, or skiing, be sure to have a dry run down any path first. A lot of injuries can be avoided when you're familiar with the route taken.

15. Train hard.

Anxiety reduces your peripheral vision by three degrees and slows the reaction time by almost 120 milliseconds, according to an article of the Journal of Sports Sciences. When the going gets difficult, the veteran athlete rely on skills they've trained for and practiced. It keeps them cooler under pressure, widening their vision so they can see react much faster.

Saturday, March 26, 2016

5 Helpful Things to Do to Start Your Personal Fitness Program

The most common challenge that people I talk to face is how to incorporate fitness into their lives. They know they have to do something to get in shape but they really don’t know how. It can be discouraging because of the abundance of information out there. So much that you may not know where to begin.



Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they where 100 years ago so we have more sedentary life styles. We know there are benefits involved when we exercise and cleaning up or diet. However, most of us know don’t know how or where to start.

So where do we begin? Or is the question: How do we begin?

The very first thing you need do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well.

After you get the “OK” from your doctor, try these 5 things to help you get started:

Make the Choice to Start Exercising and Eating Right

Making the decision to do something provides a form of commitment you made to your self. Deciding that you need to change behavior creates new possibilities. When you say to your self “I need to get in shape”, it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make your self think about the commitment you just made. Only then you can let go of the past and take steps to move forward.

Write Down What You Do

You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours, commuting hours, nights spent with your spouse, your child’s activities and anything else you can think of that you do. You should also include what you do on weekends. You should make a list for each day of the week. Here’s why…..

Some people set lofty goals like working out for 2 hours a day. This can be due to an old saying, “More is Better”. However, this is not the case. Knowing your schedule will help you set realistic goals and help you find a few hours a week to start exercising. You’ll have a visual perspective on what you can and can’t do with your routine.

Research and Get Information

Most people do not have enough information before they start a work out program. So how do we get the information we need? The good news is we live in the information age. Take advantage of your favorite search engine and learn a little bit about fitness and nutrition. However, do not go overboard and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don’t over load yourself with information.

If you have the money, hire a personal trainer for a few sessions to help you get started. Hiring a personal trainer is a great way to get started because you have made a commitment to meet someone to workout. Your goal is to have the trainer show you the basics on exercise and eating healthier. It may also be safer to learn how to perform the exercises (especially if you have not exercised for a while).

Create a Simple Plan and Set Realistic Goals

Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example, “I will work out for a half an hour for 3 days this week. I will eat a little less each meal.” Simple is success.

Execute Your Plan

Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step.

I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning and execution. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far fetched or complicated as you think.


5 Great Tips On Exercise

Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully none of these common exercise myths, mistakes and misconceptions have prevented you from working out.

1. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success.  Tracking your progress in a journal will help ensure you see your improvements, will help motivate you and help you meet your ultimate goal.




2. Common Misconception: No Pain, No Gain. Pain is your body’s way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the “base training” before getting into the advance training. The base training develops the body and gets it ready for extensive training. You need to learn to “read” your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life.

It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles, tendons and ligaments if you work out while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long lasting pain if you do this which means that you will no longer be able to exercise.

If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.

3. Common Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.

4. Common Myth: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do.

5. Common Mistake: Over-Emphasizing Strengths. You should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work only on this area one day a week.

Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.