IT'S A LIFE STYLE, TRAIN LIKE THERE'S
NO
"FINISH LINE"
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| Fitness Motivation |
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Execise Daily
Execise Daily to keep your self fit and strong
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Say NO to Junk Food
Eat Clean and stay fit and healthy
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Follow Three E’s to stay healthy and fit
1-.Eating Right 2-Exercise Regularly. 3-Everyday active.
Sunday, 21 October 2018
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.
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| Cross-Fit |
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.
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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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Monday, 10 April 2017
What Happens to Your Body When You Drink Lemon Water
What Happens to Your Body When You Drink Lemon Water
As if you needed any more convincing that starting your day with a glass of warm water and lemon was the way to go, we have compiled this ultimate list of health and beauty benefits that can be derived from lemon water.
Article Source : Read here
1: It works wonders for your digestive health
It is often said that a healthy digestive system is the cornerstone of good all-round health. Lemons are an important source of pectin fibre which is necessary for good colon health, so a glass of warm lemon water each morning acts as a kick-start for your digestive system, reminding it to eliminate accumulated waste from the previous day.
2: Lemon water = the original rehydrator
Centuries before energy drinks, rehydration salts, and glucose-electrolyte solutions flooded the market, lemon water was used as a highly efficient dehydration treatment. When we exercise we lose electrolytes (minerals including sodium, potassium, and chloride) through sweat — and whilst drinking water alone will re hydrate you, adding a few slices of lemon to the mix will speed up the process of re balancing the electrolytes in your body.
3: The eyes have it
Remember being told as a child that eating carrots would make you see in the dark? Well, there’s a new (age-old, actually) mantra in town. As a citrus fruit, lemons are packed full of Vitamin C and antioxidants which work together to form a protective effect against cataracts and macular degeneration. Drink up, kids!
4. For peachy soft skin, drink...lemons!
This one seems like it should be a no-brainer since we all know that staying hydrated and drinking plenty of water is the number one thing you can do for your skin. Turn that water into lemon water, however, and you get supercharged benefits. Because lemons contain powerful antioxidants, you will notice a decrease in blemishes and wrinkles, and smoother, healthier-looking skin as a result of its detoxifying benefits.
5. Lemons are your liver’s best friend
Keeping your liver happy is one of the most important things you can do for your overall health, and drinking lemon water can help your liver function at a tip-top level. As well as flushing out toxins by enhancing the enzyme function, the citric acid found in lemons also helps dispel harmful bacteria.
6. Oh, you clever potassium
We all know about bananas and potassium, but did you know that lemons are also high in this essential mineral? Or that, as the third most abundant mineral in the human body, its importance is often underrated? Drinking lemon water will help ensure optimal heart, brain, kidney, and muscular function.
7. A lemon a day keeps the doctor away
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| lemon-keeps-Doctor-Away |
Well, sort of. Whilst there is no cure for the common cold, it is certainly true that those who drink lemon water every day experience less colds, and with significantly shorter duration than those who haven’t yet discovered the benefits of lemon water. This is mainly down to the concentration of Vitamin C, the undisputed defender against viral infections and immune system weaknesses.
8. It’s an inflammation buster
Inflammation doesn’t only refer to the visibly, temporarily ’inflamed’ - your body’s natural response to injury. Chronic inflammation in the body is a key component in many serious illnesses and has been linked to excess acidity in the body. Drinking lemon water decreases your body’s acidity levels, which in turn assists your body in removing harmful uric acid which can cause inflammation.
9. Helps maintain pH perfection.
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| ph-balance-chart |
Given that lemons are, as a citrus fruit, acidic by nature, you might be surprised to learn that once absorbed into the bloodstream, lemon water actually has an alkalizing effect on the body tissue. Why is this a good thing? Whilst we need acid to aid in the digestion of food, it is important to balance our body’s pH levels as too much acid makes us prone to diseases from high cholesterol to diabetes.
10. ...all while boosting your metabolism
If you are looking to lose weight by making healthy, sustainable changes to your diet and lifestyle, lemon water is the perfect accompaniment. Helping to increase metabolism, lemons also contain pectin fiber which has the effect of reducing hunger cravings.
11. So step away from the latte (with ease!)
Many of us rely on our morning coffee for a booster shot of energy, which makes us feel super productive until about 10:30a.m. when the mid-morning slump sets in. By replacing your morning coffee with a cup of warm lemon water for just two weeks, you are sure to feel so alert, refreshed, and all-round healthy that you won’t ever go back.
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Friday, 24 March 2017
The Do’s and Dont’s of Losing Weight That Make Dieting So Much Easier
If losing weight were easy, nobody would be overweight. Every person’s body is different, and this holds true when it comes to embarking on a weight-loss journey as well.
There is no one-fits-all routine when it comes to eating and working out to lose weight, but there are some general rules that everyone needs to know before starting their personal regimen.
With so much information out there and plenty of misconceptions, we’ve rounded up some do’s and dont’s you should consider before starting any form of dieting to reach your goals.
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| Do-&-Don'ts-weight-loss |
- Superfoods are the biggest key to quick and healthy weight loss. Superfoods are nothing but regular foods that have concentrated nutrients. They could be millets, seeds, certain grass varieties or even fibre-rich foods. Consume them in measured amounts every day and see your weight vanishing. Details about SuperFoods will be posted in later articles.
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| SuperFoods-for-Weight-Loss |
- Always drink enough water. Many times thirst is masked as hunger. So when you are hungry, try drinking water first
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| Drink-Enough-water |
- Always preclude lunch with salads or chewy soups. You will be tempted to eat less of rice or roti or whatever is for lunch
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| salads before or after meal |
- Ensure all your meals have a protein source. If any meal is lacking in it, thrown in an egg or dal preparation.Whey protein shake helps in meeting your protein recommendations. Read Rich Protein Sources , Whey Protein
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| Protein- Diet |
- 1 day of the week can be designated as a cheat day. It will help you get back on your diet chart for weight loss! On a cheat day, do not overindulge on sweets or fried items. If you feel like it, have a small bite sized portion to simply curb the craving.
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| Cheat-Day |
- Never at any point during the diet, starve yourself.
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| Never-Starve-yourself |
- Remember, short term thinking is not going to yield results. Hence, always focus on clean, healthy eating as suggested.
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| Short_term-Thinking |
Saturday, 25 February 2017
The 5 Most Common Training Mistakes for Runners
The 5 Most Common Training Mistakes for Runners
Original Article Source : Runtastic
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| Running Mistakes |
Many runners train regularly and enthusiastically for a long time, but don’t understand why they aren’t getting faster. The reason for this is often the monotony of their training program. If you are running just for the sake of exercise, then training in your comfort zone is totally fine. But if you want to boost your performance and increase your speed, then you need to add some variety to your training routine.
The most important factor for improving your performance is creating a training stimulus. Your body needs to be pushed out of its comfort zone (homeostasis) to kick-start the recovery/adaptation process that will make you faster.
If you always run at the same pace, you will improve initially, but soon your body will get used to that effort level. The training stimulus will no longer be sufficient to trigger the adaptation process.
That is why it is necessary to vary your training volume and intensity. You can spice up your training with different running workouts like intervals, tempo runs, hills or fartleks and thus force your body to constantly meet new challenges.
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| Running Mistakes |
2. A lot helps a lot
This mantra is basically correct, but it also comes with certain risks. Professional runners do twelve or more workouts per week. It takes several years of intense training to build up the strength and stamina necessary to work out at such high volumes.
Many runners increase the number of training sessions from one day to the next from one or two times a week to five or six times because they have recently decided to train for a marathon.
But since the passive structures of the body (bones, ligaments, tendons, cartilage, etc.) require time to get used to the new loads, this often leads to overuse injuries.
These include runner’s knee, shin splints and achillodynia (inflammation of the Achilles tendon).
Therefore, it is important to give yourself enough time to prepare properly for the race. You should increase your training volume and intensity gradually and in accordance with your fitness level to avoid overtraining and overuse injuries.
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| Running Mistakes |
3. False ambition in the last weeks before the race
Have you been working hard for weeks to get ready for a particular race only to stand at the starting line and realize that you don’t feel ready? Not exactly great conditions for running a new personal best. This mistake is due to false ambition in the last one or two weeks before the race.
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| ambition |
Many runners think they have to give it their all right up until the big race. But what they should be doing is the exact opposite: Tapering involves reducing your normal running volume by 30-50 % depending on your training age, your performance level and the distance of the race.
At the same time, you should include one or two hard workouts to give your muscles one last intense stimulus to optimally prepare your body for the demands of the upcoming race.
You should also avoid strength training and unfamiliar exercises in the last days before the race. Fatigued or sore muscles can quickly endanger your target race time.
4. Intense workouts without warming up
Unfortunately, the positive effects of warming up are often underestimated. In fact, a proper warm-up can help you set a new personal best, and should be a regular part of your training.
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| Intense Workout |
A good warm-up can lower the risk of injury especially for fast and explosive muscle contractions, as well as movements that require a high degree of flexibility. A number of scientific studies have shown that warmed-up body tissue is capable of tolerating more stress. Plus, warming up also reduces the risk of injury by improving your concentration and speeding up your reaction time.
5. Avoiding cross-training of any kind
Many running injuries are a result of muscular imbalances and underdeveloped back and abdominal muscles. That is why you should regularly incorporate runner-specific strengthening and stabilization exercises into your training routine.
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| Cross Fit Exercise |
A strong core not only helps you run more efficiently, but it also eliminates compensatory movements, stabilizes your spine and prevents injuries and overuse symptoms.
If you avoid these training mistakes, nothing can really go wrong come race day :-) We wish you the best of luck on your next race!
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