• Execise Daily

    Execise Daily to keep your self fit and strong

  • Say NO to Junk Food

    Eat Clean and stay fit and healthy

  • Follow Three E’s to stay healthy and fit

    1-.Eating Right 2-Exercise Regularly. 3-Everyday active.

Sunday 16 December 2018

Build These Simple Strategies into Your Days for Better Head-To-Toe Health


Image courtesy of Pexels

 Build These Simple Strategies into Your Days for Better Head-To-Toe Health

Does it seem like you don’t have the energy you used to have, or that you catch every virus that goes around?  There are some surprisingly simple actions you can take to improve your overall well-being.  Read on for important suggestions that can help keep your mind and body in top form. 

Take a deep breath.  

While you might think of your home as a refuge from the outside world, Huffington Post explains the air in your household might contain pollution that is damaging your health.  Air fresheners, cigarette smoke, cleaning products, and other contaminants could be lurking nearly anywhere, too tiny for you to see but big enough to hurt your body as you breathe it all in.  Thankfully, you have an easy course of action to fight these little enemies: change your air filters routinely.  Changing your air filters is good for your health, especially if you have allergies or asthma, and it also keeps your heating and cooling system running more efficiently, saving you money both in energy use and wear and tear on the system.  To stay on top of your air filters, it might help to sign up for a subscription service; that way, you’ll have some on hand when it’s time to replace them.  It’s a win in every way!

Hello, sunshine. 

How much time do you spend in the sun each day?  If you tend to be holed up in an office under artificial lighting for the bulk of your waking hours, adding some time in the sun could be a boon to your well-being.  In fact, there are a number of important health benefits to be gained from catching some rays every day, such as lowered blood pressure, better sleep quality, less risk for certain cancers, and stronger bones.  You can even literally be in a “sunnier” mood, thanks to the release of hormones triggered by sunshine, and with routine sun exposure, you might even drop some extra pounds.  You don’t need much, either - just 10 to 20 minutes per day with some exposed skin.

Check your vitamin D. 

 One of the great things about sunshine is it helps to boost your body’s vitamin D production.  Vitamin D in and of itself offers important perks.  It’s necessary for bone health, can decrease asthma symptoms, protect your brain against aging and dementia, and supports your immune system.  For days when you don’t get enough time in the sun, you can boost your body’s vitamin D by including it in foods you eat, such as salmon, tuna, egg yolks, mushrooms, or fortified dairy products. 

Laugh it up.  

Laughter is said to be the “best medicine,” and there is good reason for linking giggles and health.  Some research indicates laughter can potentially lower stress and anxiety levels, reduce high blood pressure, lower risk for depression, promote a more positive outlook, and boost your immune system.  Even if you don’t have anything to laugh about, pasting on a smile can help you feel better.  According to Psychology Today, simply smiling - even a forced smile - can release feel-good chemicals in your brain.  You can reduce your stress levels, relax your body, lower your heart rate and blood pressure, and even improve how others perceive you. 

Take a time-out.  

Spending some time each day in mindful meditation can provide important benefits to your mind and body, and as Mayo Clinic points out, it’s so simple that anybody can do it.  You can use meditation to reduce asthma symptoms, control pain levels, lower risk of heart disease, increase self-awareness, reduce stress, and improve your outlook on life.  Learn some mindful breathing exercises so you can better manage tough situations and improve your overall health.

A better quality of life doesn’t have to be complicated.  Improve your home’s air quality, get some sun, and spend time laughing, smiling and meditating.  You can feel better and live a fuller life with some simple solutions.

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Sunday 21 October 2018

Fitness Mantra 25


Motivation Training Heath Fitness
Fitness Motivation

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Friday 19 October 2018

Stay Fit Even When Hard Workouts Aren’t Possible

Stay Fit Even When Hard Workouts Aren’t Possible

Those marathon crossfit workouts at the gym? They’re fantastic for burning calories and toning muscle, but they’re not always possible and hardly advisable if you’re sick or injured. So, there’s no choice but to sit back on the couch, turn on the TV and binge watch your favorite series with a bag of chips in hand. That’s not true, and you know it. Fitness is not a matter of huffing and puffing and heaving and straining until you have no strength left to give. You can stay healthy in other ways, even when life’s been unkind to your poor body. Here are a few suggestions.

Cross-Fit Stay Fit Even When Hard Workouts Aren't Possible

Stick to Your Diet

This isn’t always easy with temptation lurking in every fast-food joint and junk food aisle of the supermarket, and that shows in modern Americans’ expanding waistlines as they consume 25 percent more calories than they did in the 1970s. If you’re no king or queen of the kitchen, consider ordering from a meal delivery service as they’ll serve up dishes made from the freshest produce and in portions that won’t bust your belt.

Ride a Bike

The best thing is you get your workout just by pedaling down to the store to pick up some milk. Someone who weighs around 150 pounds would burn off a cool 95 calories in just 10 minutes at a leisurely pace of just 12 to 14 miles per hour. And if you want to want to step up the difficulty, just change the route to add a bit of uphill climb.

Try Yoga

Although this form of exercise and meditation proves more strenuous than some presume, there are ways to go about it even when you’re under the weather. The key is to listen to your body and follow its signals, yielding to an easier style such as restorative or kundalini if you can’t handle difficult poses at the moment.

Plunge Into Pilates

It’s the close cousin of yoga but involves some machines as well as work on the mat, with a strong focus on core strength along with flexibility. You can begin at home with some simple exercises such as leg circles and scissor kicks, which you’ll find in Self’s simple guide to the basics. If that’s appealing, there are dozens of additional techniques to try.

Start Power Walking

It may look silly to some, but they probably haven’t tried it. With an exaggerated swing of the arms and hips, you’ll trim and tone your thighs, buttocks, abs, and shoulders without the high impact on the joints that you get from running. The technique requires some attention, but with practice, you’ll reach a rapid pace and an elevated heart rate for burning calories.

Jump in the Water

A session of low-impact aquatic aerobics builds muscle while increasing endurance. What’s more, you can increase the intensity without risking any damage to your bones and joints, as the water acts as the ultimate cushion while offering ample resistance to movement, says a writer at Get Healthy U. Burn fat, gain strength, and have fun. It’s simple.

Go for a Hike

Choose your trail wisely, as you don’t want to take off on a hundred-mile trek through the Rockies while you’re nursing an injured knee. A nice nature walk would be more like it, and you’ll get all the fresh air and sunshine your body and soul require along with a decent cardio workout. Remember to bring water and something warm to wear in your backpack.

Paddle Around

Do you live near a river, lake, or sea? If so, then you’re missing out on an excellent and enjoyable workout if you’re not kayaking or canoeing. There’s a bit of a financial outlay involved, but it’s worth the pleasure you’ll get while trimming and toning with each stroke of the paddle.

You may find that your new fitness routine works just as well as the old one, if not better. And with less stress and strain, you can continue without your joints telling you to stop.

Image via Pixabay

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Thursday 13 September 2018

Combat Work Stress with a Healthy Dose of Self-Care

Combat Work Stress with a Healthy Dose of Self-Care 

In today’s world, finding that elusive work-life balance can feel impossible. It’s all too easy to bring work home with you and let it take over. While that may feel like you are being more productive, it can cause you more stress. Instead, when you are off the clock, you should focus on practicing self-care.


Let Yourself Unwind

After a long day at work, the last thing you should do is check your email when you get home. Whatever it is can wait, now is the time to let yourself unwind. Find a relaxing hobby to take your mind off things. Reading, knitting, exercise, cooking and meditation are excellent forms of stress relief. According to A Very Well Mind, hobbies can prevent you from burnout and provide a source of gratification.

Be wary of unhealthy coping mechanisms. Grabbing a drink can sound like a great way to unwind, but can actually increase your stress levels. Those with chronic work stress are at risk of drinking to excess and developing a problem. Alcohol and substance abuse is not only unhealthy, but can also worsen anxiety and depression as well as cause other financial and social problems. This is why it is so vital you find a healthy way to unwind.

Create a Support System

Friends and family can be a great source of relief. Spending quality time with the people you care about is known to reduce stress. This is why it is so important to disconnect from work when you are at home. Your friends and family are also the perfect people to vent your work frustrations too without risking your job. Do not be afraid to use them as emotional support, as you’d do the same for them.

Another great way to seek out the support you need is to find groups of people with similar interests as you. You can even use this as a networking opportunity. Joining a peer group of people in your industry is a fantastic way to connect to people going through a similar experience as you. They will be able to offer advice and support in ways your family and friends might not think to.

Get Enough Sleep

We all know we should eat right and exercise, but too often do we sacrifice our sleep. According to Healthline, lack of sleep can lower your immune system, eschew your emotions, and increase stress and anxiety. Getting enough sleep is vital to keeping yourself physically and mentally healthy. Adults should aim to get seven to nine hours of sleep a night.

If you are having trouble falling asleep at night, try doing one of your hobbies to unwind. It is also a good idea to avoid any screens for an hour before you want to go to bed. Most screens produce a blue light that tricks your brain into thinking it is still daylight, therefore causing you to stay awake for longer.

Learn to Take Breaks

Even if you are good about leaving work at the door at the end of the day, that does not make it any less stressful when you are actually at work. For the times you feel overwhelmed at the office, sometimes the best thing to do is to walk away, literally.

Take a break and go for a walk around the block. This will give yourself a chance to relax and come back to the task at hand with a fresh mind. In fact, taking breaks actually makes you a better employee and keeps you from burning out.

Draw the Line

Self-care is a necessary part in relieving your stress, but you have to take an active role in it. No one is going to stop you from putting in those extra hours at the office or answering an email late at night. It is up to you to draw the line and take care of yourself, and it is worth it.

Photo courtesy of Unsplash.

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