Category Archives: Exercise

Five Ways To Promote A Longer, Healthier Life

With Billions of people in the world, and many health and wellness conditions – that range from serious health issues such as Heart disease to Diabetes, to Obesity and Depression, and all in – between, (not that any of these conditions are in specifics of a particular order of greater importance to another), a number of questions come to mind…

  • Was the person born with this condition
  • What preventions could be taken
  • Can the person still participate in a happy, healthy lifestyle

#1.THE APPLE A DAY THEORY

An apple a day keeps the Doctor away, we have all heard the expression, but have we really “thought” about its true meaning? This (so-called) 150-year-old nursery rhyme is actually a benefit for the populous of tested 50-year old’s and older given in 2013, in the UK. The results concluded that “An apple a day” would retard or even add postponement to Vascular deaths, heart attacks, and strokes.

#2. THE BENEFITS OF EXERCISE

If you are suffering from any of these conditions, you may want to consider the benefits that exercise can offer:

  • Loss of sexual drive
  • Depression and anxiety
  • ADHD
  • PTSD
  • Physical well being

The benefits are many, for such a small price as 20 minutes a day, even a 15-20-minute walk twice a day will make a great difference in your health.

Other benefits from exercise include:

  • Improving your balance
  • Can help in the manageability of Osteoporosis, Diabetes, as well as Heart disease
  • Physical strength
  • Over all being

When beginning a daily routine of exercise, it is highly recommended to consult with your physician if you have been diagnosed with a health condition prior, as to exactly what is safe to participate in.

Keep in mind that exercise does not have to consist of a gym membership, massive amounts of military push-up’s, or swimming laps in a pool. With agreement from your Dr. if needed, you can start slowly and build, using such exercises techniques as:

  • Sit -ups (10 to begin)
  • Push-ups (5 to begin)
  • Crunches (5 to begin)

These reps can be done as you awake in the morning, and prior to bedtime for results. As your strength builds, add a few more as you continue onward.

#3. Healthy Eating

Foods that are healthy for us play a large role in the significance of warding off sickness, health issues, as well as depression.

When we consider healthy habits of eating, we recognize, as well as remember, the pyramid food group we learned of as children:

  • Grains
  • Proteins/Meat
  • Vegetables
  • Fruits
  • Dairy

As we reach adulthood, some things may have changed, such as being lactose intolerant (dairy), or in some cases of diabetes, certain fruits may contain too much sugar (even though it is natural).

There is now a high percentage of vegetarians as well as veganism, which would make some of the pyramid useless as well.

The truth of the matter is this, one cannot live on potato chips alone! Your body craves good wholesome foods, treat it properly, it’s the only one you have.

#4. STRESS

There are a number of unhealthy dangers to that pertain to stress, and chronic stress can possibly bring one’s demise. Levels of cortisol (the stress hormone), that become heightened have proven to cause memory loss, lack of learning ability, interfere with the immune system, raise blood pressure and trigger heart disease.

The only way to ward stress off is learning to control it prior to its controlling of you. The first major questions to ask yourself are: what is the contributing factor to your stress, are there more than one, when did this stress begin, and what can I do to make my stress stop.

In acknowledging that there are stressful situations (small or large) is a huge step in your journey to become stress free.

Here are some more suggestions:

  • Meditation prior to the beginning of your day
  • Exercise
  • Learning breathing techniques to slow heart rate

#5. Find your happy place

Sounds simplistic, doesn’t it? But statistics prove that finding, or (creating) your happy place in life will promote a euphoria that assists in one’s overall well-being. Finding things that calm you after a hard day, or, in dealing with life’s expectations, can add years to your life. Something positive to think about, visiting a place or person who always brings out the best in you are a few examples to finding your happy place.

Conclusion

When taking care of ourselves, it consists of more then taking care of the body alone. We must take care of the mind and the over-all, well-being of ourselves as well. In doing this, we must learn to take control of our own livelihood, such as healthy food intake habits, learning to live in a productive, stress free environment that we create for ourselves, and, knowing of the importance of exercise and its benefits. Furthermore, knowing, as well as wanting, to find happiness in our life, is the beginning to living a healthy life.

References:

An apple a day keeps the doctor away. Retrieved from http://sciencedaily.com/releases/2013/12/131217210549.htm

Why Your Hip Flexor Is An Important Area

So many people sit for hours upon end in their jobs. We have noticed an abundance of health problems with people’s knees and hips. Many of these problems would not develop with proper exercise and maintenance of the hip flexor.

What Is The Hip Flexor?

Hip flexor is a group of muscles. They are attached to your thigh bone, run up and attach at your pelvis and the lumbar spine. These are the muscles that keep your lower back and hips strong to maintain your posture and alignment.

There are many muscles in the hip flexor group:

  • The inner thigh muscles
  • All the inner hip muscles
  • The gluteal muscle
  • And the rest of the thigh muscles

What Functions Does The Hip Flexor Have?

The hip flexor helps keep your lower body… Your legs, hips and other parts of the body moving in full range. It helps you move your legs from side to side and drawing them up to your torso. It holds your lower body stable and keeps your spine and pelvis strong.

When people have pain in their lower back, pelvis and hips, it is often a sign of a weak hip flexor. A weak hip flexor will pull your pelvis and lower lumbar out of alignment.

Common problems related to a bad hip flexor

If you suffer from any of the following problems, it could be in direct relation to the hip flexor:

  • Constant pain in your lower back, legs or hips.
  • An inability to exercise at a rate you once could.
  • Pain while walking.
  • Loss of sexual performance.
  • Bad posture.
  • Digestive issues.
  • Trouble sleeping.
  • Anxiety.
  • Just overall sluggishness throughout the day.

While I not a physician, I have seen that these are common results from a weak hip flexor.

I do suggest you see your Doctor with any of these and just ask him/her if the hip flexor may be the problem.

How To Unlock And Strengthen The Hip Flexor

It is one of the most difficult muscle groups to exercise.

Why?

Because they are buried deep and there is a proper order to stretch and exercise them right. I am going to tell you various hip flexor exercises, but I want to say, the order you do these is important.

I will share a link to a hip flexor trainer at the end who can help you follow a systematic method to build your hip flexor correctly. So follow along to the end…

Hip Flexor Stretches And Exercises

Here are a variety of stretches and exercises designed especially for the hip flexor:

Butterfly Stretch

Simply sit on the floor with your back straight. Put the soles of your feet together with your knees bent out to the sides. Pull your heels up toward you and hold 10 seconds. Do 20 reps.

Standing High Knees

While standing, bring your bent knee and leg up as high as possible towards your breast. Switch legs and do each 10 times.

Back Bridge

Lie on your back with your knees bent and your feet flat. Put your hands at your sides; they should be able to touch the heels of your feet. Now put pressure on your heels and lift your hips off the floor forming a bridge. Hold for 8-10 seconds. Do 10 – 20 reps.

Deep Squats

Stand upright and at your hips, keeping your upper body straight, squat (bending at the knees) all the way to where your butt is nearly touching the ground. Hold for 5 seconds and stand back up. Do this exercise 10 times.

Straight Leg Lifts

Laying on your back with your palms down at your sides, lift each leg straight up to the highest point and hold 2-3 seconds. Do each leg 10 times.

Conclusion

These are just a few exercises and stretches to help strengthen your hip flexor.

Now as I mentioned earlier, I was introduced to a trainer who has developed the best system to get the most out of your hip flexor.

Rick Kaselj M.S. has developed a comprehensive system to solve the hip flexor problem. I suggest you check out this link: http://www.yourprimalmuscle.com/

Rick will show you the proper order so you can live life fully and comfortably.

I hope this helps you. If you have any questions, just give me a shout out in the comment area below.

And also, please share this with others who may be having these issues too.

Thank you.

7 Methods To Beat Procrastination

It happens to all of us… Procrastination.

Am I procrastinating in writing this post because the Carly Simon song Anticipation keeps coming to my head. And how easy it would be to replace anticipation with procrastination:

Anticipation or Procrastination
Is making me late
Is keeping me waiting

Okay, time to push Carly out of my head and write this post.

We procrastinate over the things that we fear normally. We procrastinate over change. And losing weight and living a healthy life are huge areas of procrastination.

So let me help you; here are 7 methods to beat procrastination.

#1: Beat Procrastination By Breaking It Down Into Bite Size Pieces

What often happens is, we take on one huge task and we feel overwhelmed. We put it off because it seems like a mountain. But if we break that mountain down into small hills, we can manage to defeat each hill and before we know it, we are on the top of Mount Everest.

So you know you need to lose 30 pounds in 1 month.

Wow, that’s a lot. I think I will have a cupcake and procrastinate on that.

No! Don’t!

Let’s break it down… It’s simple.

You can discard 1 pound every day, starting with the cupcake. Get out and exercise daily and change your diet. 1 pound per day is easy.

You CAN do it!

#2: Beat Procrastination By Focusing On One Important Task

Another cause of overwhelming sensations is having too much on your plate (yes, that helps you not lose weight too).

No matter where your procrastination lies, you need to pick one task at a time and carry through with it until completed. Then you start the next task.

If you are trying to multitask, you will overwhelm yourself and procrastination will sneak in.

Remember, you need to prioritize. Putting off one task to complete another is not procrastinating, it is being wise with time management.

#3: Beat Procrastination By Knowing Why You Are Procrastinating

Procrastination normally comes upon us for 1 of 4 reasons:

  1. Our skill sets: We say yes to doing and then we realize we don’t have the proper skills or talents. We are scared we will get it wrong. The way to overcome this is by reading or finding someone who does have the skills and allowing them to mentor us.
  2. The task seems unpleasant: Throughout life, there are some things we have to do we will not like. The best way to handle this is not by procrastinating but by following the Nike plan… Just Do It!
  3. Overwhelmed: It seems like too much! Beat it by asking for help.
  4. Being disorganized: The best way to overcome this procrastination reason is by planning and using to-do lists.

#4: Beat Procrastination By Not Beating Yourself Up

Okay, so you have discovered you have been procrastinating. Is dwelling on it going to fix the problem?

We all have procrastinated!

The people who are able to move past it and forgive themselves are the people who have success.

#5: Beat Procrastination By Finding The Best Environment

Sometimes we put ourselves in the wrong place to achieve what we want to get done.

So you are trying to do your exercises but the kids are playing X-Box and your husband is watching television.

The distractions can pull you out of the exercise “zone.”

Maybe you should find a quieter place in the house where you can be free to exercise while the family is doing “their thing.”

#6: Beat Procrastination With Positive Affirmations

Believe me, it is hard to procrastinate when everything around you is positive.

Start your day with a positive affirmation:

  • I feel great today!
  • It is going to be a great day!
  • Nothing will beat me today!
  • Etc…

Go through your day speaking positive affirmations every 1-2 hours. I bet you won’t procrastinate!

#7: Beat Procrastination With An Accountability Partner

This is a great way to stop procrastination in its tracks. Find a person you trust and who will hold you accountable. Tell that person your goals and how you plan to meet them. Ask them to hold you accountable.

Be it a phone call, text message or visit in person, you will feel embarrassed if you procrastinate and your accountability partner discovers it.

Conclusion

You know, this post made me forget about the Carly Simon song and suddenly have this song by American Authors in my brain… Best Day Of My Life

I had a dream so big and loud
I jumped so high I touched the clouds

I stretched my hands out to the sky
We danced with monsters through the night

I’m never gonna look back
Woah, never gonna give it up
No, please don’t wake me now

This is gonna be the best day of my life
My li-i-i-i-i-ife
This is gonna be the best day of my life
My li-i-i-i-i-ife

Yea, it’s going to be a great day.

If you happen to need an accountability partner, just contact me here.

If you liked today’s post, please share it with others. If you have any questions, post them below.

Thanks and have a marvelous day!

It Doesn’t Take Motivation To Exercise

You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” Michael Phelps

Try as hard as I might, I do not have the power to motivate you to exercise.

I wish I did…

But the fact is, you have to motivate yourself. Actually, you don’t need motivation, you need to develop it as a natural routine, like brushing your teeth.

I know it can be difficult at times. There is always an excuse not to exercise, so you have to look close at the benefits.

In this post, I am going to share some great motivational techniques to help you exercise.

Tricks When Motivation Is Running Low

If you rely on motivation you can never have a life of exercise. Motivation wears thin but firewall yourself from excuses

But these tricks can get you through rough patches…

Keep Your Exercise Gear In Plain Sight

If you crawl out of bed and see your running shoes and workout clothing as well as other exercise gear staring you in the face, you are more apt to (as Nike says) Just Do It!

As a busy entrepreneur myself, I know how easy it is to have our minds on other tasks. But the visual reminder to exercise will bring us back to reality.

Keep A Journal About Your Exercise Routines

It seems that when we write down our experiences and progress, we are compelled to keep the “book” going.

And who knows, maybe it can be a published book in the future.

A Written Commitment

There have been studies that show when a person signs a commitment to follow through on something (in front of friends), they are more inclined to carry through with that commitment.

If you really want to drive yourself even harder, have a penalty such as you give $5 for every exercise session you miss.

That seems too light; make it a $20 penalty.

A Dedicated Partner

It always helps to find a person who has similar exercise goals. When 1 person is feeling a lack of motivation, the other person can push them into the groove.

Set a time and a place and you will soon discover that your motivating factor also includes not letting your friend down.

Music

Get that great workout music playlist and set your ipod up for that daily exercise routine. The right music can have you wanting to keep exercising even when you should be getting ready to go to the office.

Try This App

I have never used it myself but there are people who swear by the app Zombies, Run. It is a game that forces you to exercise to escape the zombies and fulfill missions.

You know, after looking at this crazy app, I may have to give it a try. You can too; just click here.

A Time Machine

While technology has made life easier in many ways, it has also made the world obese in a whole lot of ways.

People don’t realize that just by turning off some of the devices or not using them, we will be exercising.

  • Rake the leaves with an old fashioned rake.
  • Vacuum the floor with the Kirby instead of letting that little robot do it.
  • Open the garage door by hand.
  • Get off the couch to turn the television channel.
  • Etc…

Just consider what is keeping you from moving and stop using it.

Make An Exercise Plan

I know that for the majority of us, we live by a plan book daily. So it only makes sense to plan your exercise and fit it into all your other plans.

Hire A Personal Trainer

Sometimes we just need a coach… a trainer to push us down the right direction. Just having that person giving us that nudge will do wonders.

By the way, I do train. So if this is the motivation you need, just contact me and I will help you get in the workout routine.

Conclusion

I hope this post helped “fire you up”. I know it pumped me up, so I think I will go for a jog. What are your exercise plans?

Thanks for stopping in and please share this with your social friends.

Discipline is choosing between what you want now and what you want most

Make Time For Exercise

While our time is a precious substance, our health is even more important. It saddens me whenever someone says they do not have time to exercise.

I have discovered that we can make time no matter what to add some exercise to our day.

We must remember that by exercising, eating properly and supplementing the nutrients we are not receiving consistently, we are giving ourselves more time.

I have decided to post several methods to make time for exercise.

#1: During Kid’s Activities

So you have to take the kid’s to an activity and wait for them to finish. Why not use the time to walk? Walking is great exercise. Just make sure and wear comfortable walking shoes.

So while the other parents are sitting in the bleachers, you can be walking the sidelines.

#2: Add Exercise To Your Calendar

We manage to fit many things into our calendar that others would see as seemingly unimportant. So it just makes good sense that you add a simple ½ hour of exercise to your calendar on a daily basis.

I know that for many business people, their calendar is their entrepreneur bible… So follow it!

#3: Get Up Earlier

I have found that an early morning exercise makes a day flow smoother. So just set your alarm earlier and do your work out early.

#4: Make Those Family Outings Exercise Friendly

Instead of going to the movies, why not go on a hiking trip? Go for a family bicycle ride or play Frisbee.

Just use that creative mind to find family fun that is also exercise friendly.

#5: Make Television Time Exercise Time

I am not telling you to turn off your favorite show but why not commit to exercise while the show is playing?

There are many exercises you can do while watching your show:

  • Crunches
  • Squats
  • Run in place
  • Lunges
  • and invest in, and use resistance bands

#6: While Working

If possible, do not just sit at that desk all day. Try just getting up and walking paces while you are talking on the phone. Do pushups against the wall or squats.

Again, just use creative thought and find ways to exercise while working.

#7: Dance

Dance is a great exercise; dance with the kids, dance with your spouse or just dance by yourself.

#8: Delegate For Exercise Time

One of the top tips for business leaders and entrepreneurs is learning how to delegate. I believe this tip is also relevant in this situation. If you need the time to exercise, delegate a few of the tasks you have to make time.

The kids can surely wash dishes or do laundry. I bet your spouse will make dinner if you ask.

#9: Offer To Do The Active Household Tasks

Raking leaves, mowing the lawn, etc… These are all active household tasks that exercise your muscles. Choose to trade with the member of the family. You go rake the leaves while they do laundry.

Another great tip that fits here is to have a garden. Managing a garden is exercise, plus you get some healthy edibles from it.

#10: Invest In Some Work Out DVDs

Sometimes motivation is the main reason people don’t exercise. For many people, popping in a DVD for exercise helps give motivational support. Not to mention, we want to get our money’s worth.

#11: Use An Exercise Commute

While it may not be possible for all, if you can leave the car at home and

  • Bike
  • Subway
  • Train
  • Bus
  • or even Walk

to work, you will be getting good exercise.

#12: Don’t Use Some Of The Technology

Technology has helped us, but has also made us lazier and fatter.

Instead of having that vacuum cleaner do it for you, why not push one yourself?

The snow blower is great but shoveling that snow is a great work out.

Do you really need to ride on the lawnmower? Try pushing one instead and if you really want a great workout, get one of those motor-less lawn mowers.

Conclusion

Time should not become an excuse not to exercise. You CAN find the time! Just motivate yourself and remember that you will have more time if you exercise.

Thank you and will you please share this with your social friends? They may need exercise time too.