Fitness Tips For Halfway Through the Year – Have You Met Your Healthy Living Goals?

It’s hard to believe that July is here already – wasn’t it just New Year’s?Many of us set some goals for better fitness/ health back in January.How are you coming with those?Have you fallen off the track? Here are my suggestions for taking advantage of summer weather while keeping up with your goals for a healthier you.

Fitness Tips For Halfway Through the Year - Have You Met Your Healthy Living Goals?

Walking is an exercise that just about everyone can do and it’s one of the best ways to prevent a whole range of diseases that can attack your body when it’s inactive.Whether you live at home or in Assisted Living, there are many opportunities to walk during the nice weather.You can get together with a few friends and walk to a local coffee shop, reward yourselves with a nice cup of green tea or some lemonade, then walk back, or if it’s too long a distance you can always take a cab or a bus back. And, if you’re going to walk, you may as well get the most benefit from your effort:

1.Breathe deeply when you walk.The combination of deep, full breaths and exercise will send fresh, oxygenated blood throughout your body making all the organs, glands and muscles healthier and happier.You will find it easier to walk with deep full breaths – inhale to the count of 5 or 6 and exhale to the count of 6 or 7.Many of us huff and puff when we walk and this shallow form of breathing gives our bodies less oxygen which then makes our muscles stiff and our organs have to work harder.Begin paying attention to your breathing and you’ll see a difference in how good you feel.

2.Another tip that makes walking easier is to take a minute before you start and raise your shoulders up toward your ears, then push them back and feel your chest expand as you inhale.Now relax your shoulders, but try to keep them back and relaxed with your chest expanded.This should make it easier to breathe deeply and at the same time it will allow your arms to swing freely at your sides.Take a few deep breaths with your shoulders back before you begin and then concentrate on your breathing while you walk.You’ll be surprised how much farther you’ll be able to walk this way.

3.Walking is an exercise that can tighten your Piriformis and hamstring muscles so I always recommend stretching before and after you walk.Sit on the floor or on your bed if it’s difficult for you to sit on the floor with your legs extended out in front of you.Some people find it easier to sit on a folded blanket on the floor.Sit tall, inhale and gently bring your left knee up toward your chest.Then rest it down toward the floor.If it doesn’t reach the floor, rest it on a pillow or blanket.Then inhale again, face your right leg and stretch your body down over the leg.Go only as far as you can comfortably go.You should feel the stretch, but not strain.Breathe deeply … Read More

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Healthy Living By means of Exercise Routines And also a Nutritious Diet program

Little everyday adjustments to a person’s consuming habits and exercise rituals can make variations to both common health and body weight. Workout routines is often as easy as walking to operate as opposed to taking the vehicle or using the stairs inside your dwelling as an help.

Healthy Living By means of Exercise Routines And also a Nutritious Diet program

Extra adventurous individuals will opt to join a gym. This could offer you more strenuous options for exercising at the same time as membership plans that may suit most incomes and schedules. There is certainly the choice to workout alone with no assistance or join workout classes such as aerobics and spinning. Gyms also have dedicated private trainers who will supply assistance, motivations and ambitions for physical improvement and weight reduction.

To get a healthy body and important weight loss, physical exercise really should be accompanied by healthier eating and eating the appropriate foods in the correct times. Consuming an oat primarily based cereal for breakfast is actually a excellent way of giving energy to get a morning exercise. Ideally food should really not be eaten within the hour before workout is taken. When the person is preparing on eating a sizable meal ahead of exercising this really should be consumed no less than 3 hours just before exercising. It may be advantageous however to eat little amounts of low fat foods including a banana through exercising.

Rice and pasta are a fantastic source of energy for workout routines as they may be higher in carbohydrates which provide power, released gradually all through the period of physical exercise. 5 portions of fruit or vegetables should be consumed day-to-day as they are each low in fat and high in important nutrients. Foods high in sugar which include chocolate must be avoided or consumed at the most sometimes.

An additional significant part of a healthy diet is water. Drinking plenty of water may also aid fat loss when combined with a healthy diet regime. Water should be drank ahead of a exercise routine and a minimum of 200ml need to be consumed for each fifteen minutes of exercising. Adequate water need to be taken if a person will be to undergo a extended walk, run or bicycle ride.

For all those who want quicker results without a regular outlay of cash contemplate DVDs because the low cost and easy alternative to fitness center memberships. Celebrity workout DVDs are readily obtainable and supply a person the chance to exercising at household. Care need to be taken having said that to select a DVD that will not exceed the individuals athletic ability. Consideration must also be offered towards the space and space inside the home.

Gaming consoles also provide a entertaining and interactive way of getting fit. Lots of software program packages record the progress of the individual and can present the user advice on improving fitness. Goals could be set along with the entertaining element of this kind of exercise routine can have motivational advantages.

Lifestyle modifications rather than fad diets and short term workout routines … Read More

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What to Eat Before Bed to Maintain Muscle

When you sleep you go through a catabolic phase, which means that your muscle is actually going through deterioration because it is being starved for hours. It is a big mistake for newbies who are trying to gain weight and build muscle to not eat before bed – and an even bigger mistake to not eat the right foods. Now I don’t mean go out and eat a three course meal right before you sleep; the key to maintaining muscle during bedtime is to eat the right foods.

Casein protein is a slow-digestive protein that is exactly what you need to consume before you sleep. It is the perfect nutrient because when taken into your body, it takes hours to fully digest, giving your muscles nutrition the whole time while you are sleeping. It is crucial for anyone trying to build muscle to eat something that is high in casein protein before bed to ensure that his or her muscles will not starve.

Great pre-bed foods that are high in casein protein are actually not that hard to find or difficult to make at all. Cottage cheese, for example, has always been the staple pre-bed meal for bodybuilders and it is the highest source of natural casein protein you can find anywhere. Take a few spoonfuls of this before bed and you’ll be solid! Another great product is milk, as it is 80% casein protein and 20% whey protein. Coupled with the fact that milk has been known to be almost like a natural sleep aid, many people choose to drink a glass of milk with their cottage cheese before they sleep for that extra casein and aid to sleep. You cannot go wrong eating these two before bed, as they are natural, healthy and protects your muscle for going into a catabolic stage.… Read More

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Anxiety in The Digital Age: What You Need To Know

There is still a battle to be had by those living with anxiety. Social media is a double-edged sword. It has helped to open people up to the struggles of anxiety and the reality of the impact it can have on people’s lives. But at the same time, the darker sides of social media do nothing for people living with anxiety or depression. We constantly compare our lives to those of celebrities or those we went to school with and who seem to be living the lives of their dreams. It can be overwhelming, deflating and disheartening. 

Anxiety in The Digital Age: What You Need To Know

The number of people seeking professional help and therapies to better equip themselves with tools to manage anxiety is rising. So, it goes without saying that trends of our time are looked at as a contributing factor. With everything being digital, everything is instantly accessible. This includes how quickly people can make a judgement on a photograph or make a hurtful comment, as well as the negative influence of visual media, filters, airbrushing and so on. Face filters on social platforms tend to be full of adjustments that make eyes look bigger, skin look flawless and jawlines look thin and unblemished. It’s unrealistic and damaging to self-esteem. No wonder people are seeking ways to help them out of their negative mindsets.

Anxiety is not about being a nervous person, it can involve severe physical and emotional responses to things in everyday life that others might see as trivial or unimportant. And it can take a great amount of courage for a person living with anxiety to ask for help. So, if they do, support them and let them know that they are always safe to seek advice and support. Help them to find support that suits them and their needs. Whether that be meditation techniques, counselling, hypnotherapy or simply talking to a friend or family member, giving someone with anxiety that all important understanding can be crucial.

Here’s what you can do to spot the signs of anxiety, and offer your support:

Spotting the signs:

People living with anxiety might be bad at keeping time. They might often cancel appointments, avoid social activities or interactions, seek validation repeatedly, appear rude by not responding to an invite or a text message, isolate themselves, have trouble eating or sleeping, obsess about their looks and/or talk negatively about themselves. Some will even show signs of self-harm, excessive nail-biting or pulling hair.

Do’s & Don’ts:

Don’t be hard on them if they cancel on you. Don’t tell them to get over it, or that they’ll be fine. Offer understanding. Ask them if they have looked into any help and support. Help them to find the right support, if and when they’re ready. Tell them it’s OK to feel how they feel and allow them to express themselves without judging them. Let them know that they are safe, and ask if there’s anything you can do to help. … Read More

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Optimum Gold Standard – Best Protein Ever?

It would certainly seem so.

Optimum Gold Standard Whey Protein has won Protein of the Year in 2005, 2006, 2007, 2008, 2009, and 2010. What sets them apart from the competition? Why is this supplement so highly respected and well endorsed?

It’s simple really – this protein is just very high quality. It’s one of the best supplements I’ve personally ever used, and it’s always my go to protein whenever I need to refill. It has an incredible taste, with over 10 different flavors. I’ve tried 3 so far (Chocolate, Cookies & Cream, and Tropical Punch), and every single one has been delicious.

Another testament to this supplement’s high quality is how easily is mixes. I’ve mixed it in both milk and water (while bulking or cutting, respectively), and in both it has been incredibly fast with virtually no clumps. This is a huge deal for anyone who knows anything about supplements, as one of protein’s main characteristics is it’s inability to properly mix.

I’m going to move past personal experience for a second and give you the scientific reasons that Optimum says they’re the best:

ON Gold Standard 100% Whey provides more whey protein isolates (WPI) – the purest and most expensive source of whey protein available.

Higher protein percentage. ON’s Gold Standard 100% Whey has constantly been a leader in this respect. Now with 24 grams of protein in just slightly over one-ounce serving, it really is almost 79% protein by weight!

We’ve incorporated much more HydroWhey strategically hydrolyzed, low molecular weight whey peptides to produce ON’s Gold Normal 100% Whey even faster acting!

ON’s Gold Common 100% Whey now contains lactase and Aminogen digestive enzymes to additional enhance absorption and make this item a lot more friendly to lactose intolerant men and women.

ON’s Gold Standard 100% Whey is instantized to mix effortlessly and totally with just a couple of twirls of a spoon.

Each serving supplies even more low, moderate, and high molecular weight, biologically active whey protein microfractions which includes Alpha-lactalbumin, Glycomacropeptides, Beta-lactoglobulin, Immunoglobulin G (IgG), Lactoferrin, lactoperoxidase, and many growth aspects.

Over 4 grams of glutamine and glutamine precursors as well as 5 grams of BCAAs (leucine, isoleucine, and valine) in each scoop!

So if you’re into science, there’s some for ya! Again, all I can do is go by personal experience, and my personal experience shows me time and time again that this is my #1 most used supplement in my stash. Give it a go, you won’t be sorry!… Read More

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