Category Archives: Exercise

7 Tips To Help Children Lose Weight

weight loss in children

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Obesity is a major problem in today’s youth. And while we could point fingers at many of the reasons, I find that pointing fingers actually does nothing for solving the problem. After all, we will not shut down the thousands of fast food joints. We are just a feather in the battle against marketing fattening items to youth. And when parents or grandparents assume that a healthy child is a fat child, we have another issue.

I feel that I was put on Earth with a mission to help humans overcome weight challenges. It all starts with education. And some adults are set in their ways… But children… Children are the future. They are future leaders, doctors, scientists, etc…

If these children accept obesity as the norm instead of the exception, the future will turn dark. And when I look at today’s youth, I see amounts of obesity.

I figure that if I give some tips, those of you reading will share. And hopefully this can go viral and will help parents and children realize how obesity is bad. It causes more health problems and ultimately shortens life spans.

Here are 7 tips to help children lose weight.

Help Children Lose Weight Tip #1: Make Slight Changes

By trying to change the diet pattern of children all at once, you are liable to leave them confused and feeling a myriad of emotions. Make small changes… And explain to your child why you are changing. For their good and your good.

But allow them to have those little junk items at times and slowly get rid of them from the home.

When your child can’t find that sugar filled junk item, keep bananas, carrots or other healthy snack items in plain view.

Help Children Lose Weight Tip #2: Make It A Family Affair

Singling one child out can be demeaning. Make proper eating patterns a family affair. Don’t expect an overweight child to sit and watch you or siblings enjoy a plate full of brownies while he/she has nuts and berries.

Nuts and berries for all.

Help Children Lose Weight Tip #3: Cut Out The Processed Foods And Extra Sugars

This is going to entail a little more work for you… But you need to check the ingredients of foods you are buying. Items that say they are healthy because they are low fat are usually full of extra sugars to help them have more flavor. Fruit juices, unless 100% juice, are full of all kinds of processed items that are fattening.

According to Dr Axe, the best bet is to make your own treats, so you know exactly what is in the recipe.

Help Children Lose Weight Tip #4: Use Positive Approaches

How you say it makes a world of difference on whether you will get you child on board.

Instead of, “You need to lose weight,” try “I want to get healthy and take care of my body. I would like it if you helped.”

Instead of, “We need to exercise,” how about, “Let’s go to the park.”?

Help Children Lose Weight Tip #5: Make Sure The Child Is Getting Proper Sleep

sleep

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There is a direct link between improper sleep and overeating.

This goes for adults and children.

When we don’t sleep properly, we have a tendency to feel hungry, and we will eat whatever is available. But when we get proper sleep…

  • Consistent hours
  • Comfortable mattress
  • Good pillow
  • Low light and noise

We will tend to maintain a healthy weight.

Help Children Lose Weight Tip #6: Eat Family Meals

I believe this may be one of the most important tips. There has been a huge decline in families eating together. And work and school schedules can be a big reason for this. But try to schedule some family meals together because one study showed that children who shared three or more family meals a week were 20% less likely to eat unhealthy foods and 12% less likely to be overweight.

Help Children Lose Weight Tip #7: Encourage Movement

No matter the activity, unless it is extremely dangerous, I suggest encouraging the child to “go for it.” Anything where they are moving their bodies. While I have nothing against iPads, X Boxes and video games, they have slowed down the movement of children.

Encourage extracurricular activities or even odd jobs that require more movement and the weight will come off.

Conclusion

Let’s all get on board bringing the pounds off children. And it starts with the person in the mirror. If we are not doing the proper things…

  • eating right
  • exercising
  • proper sleep
  • etc.

how can we expect children to do so.

That is what my book 50 Million Pounds In America is about. If you have not got a copy yet, order it here.

I hope this post helps you and the children you love… Please share it with others.

Thank you!

7 Great Ways To Maintain Healthy, Or Lower Blood Pressure

lower blood pressure

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The amount of people being seen in emergency rooms daily or even worse, in morgues from heart attacks is astronomical.

And if we were to examine these people’s medical charts before the heart attack, we would probably find a large percentage suffered from high blood pressure.

Simply defined, high blood pressure is when the heart has to pump harder to deliver blood from the arteries to various parts of the body.

When measured, there are 2 numbers given. The top number is the pressure when the heart contracts and the bottom number is when the heart relaxes. Normal blood pressure is 120/80.

Statistics show that around 1 in 5 humans has high blood pressure.

But there are natural ways to lower your blood pressure and maintain it in a healthy state. I am going to give you 7 ways to do so.

Maintain Or Lower Blood Pressure Way #1: Walk

Yep, walk!

Just get up, out and walk!

So many people have chosen to drive the car or ride a train or bus, just to sit in an office chair for hours and then go home and sit on the couch.

It is no wonder that blood pressure is elevated.

Just make a point of walking more and your heart will benefit greatly.

Maintain Or Lower Blood Pressure Way #2: More Omegas

The Omegas found in fish and fish oils are great for maintaining a normal blood pressure. But so many people do not eat enough fish to get these Omegas.

But, there are many supplements available to help you get the recommended daily allowance of Omegas.

One of my favorites is Blu-Lina Organic Spirulina. Not only does this water plant provide you with Omegas, there are other nutritional needs too. You can get the Blu-Lina Spirulina here.

Maintain Or Lower Blood Pressure Way #3: Deep Breathing

Simple morning and evening deep breathing exercises are an excellent way to both lower high blood pressure and keep it maintained at a safe level.

Each morning for 5 minutes just breath deeply in and expand your gut. Now exhale slowly and release all the stress. Use an egg timer and keep doing it for the 5 minutes.

Do the same formula in the evening.

Maintain Or Lower Blood Pressure Way #4: Eat More Garlic

garlic and basil

Photo by Sébastien Marchand on Unsplash

Not only will garlic keep those dreaded vampires away, studies also show that it is a great spice for lower blood pressure.

Garlic increases nitric oxide in our bodies which creates a relaxation for blood vessels. This allows them to dilate and more blood flows through lowering blood pressure.

So add some more garlic to your dishes.

Maintain Or Lower Blood Pressure Way #5: Lower Your Salt Intake

It has been scientifically proven that less salt means lower blood pressure.

Tempted to sprinkle salt on that food? Try adding some other spices that do not contain salt.

Maintain Or Lower Blood Pressure Way #6: Drink Coconut Water

I’m not telling you to make a trip to the Caribbean just to get your blood pressure down. You can find coconut water at many health stores and even some grocery stores. But do read the ingredients. Some of them are no different than soda pop with a bunch of sugar added.

Look for true, organic coconut water and the potassium in it will help to level the sodium content in your system and helps maintain a level blood pressure reading.

Maintain Or Lower Blood Pressure Way #7: Less Alcohol

Alcohol and high blood pressure are directly related.

And while a small portion of alcohol can actually be good for you, we ask, what is a small portion?

Experts say that 1 alcoholic beverage for women per day and 2 for men is in the range of small.

Conclusion

There are many other ways to lower blood pressure… Grapefruit and Passion fruit juices are both known to help.

I will probably write more at a later time, but for now, use these and get that blood pressure at an optimum level.

If you have any questions, post them below.

Now I must say… Just Keep On Movin!

Five Ways To Promote A Longer, Healthier Life

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

hip flexor

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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

beat procrastination

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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

Photo by Ken Treloar on Unsplash

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

Photo by Rachel Cook on Unsplash

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!