Get to Know These 5 Super Foods for Super Health

Get to Know These 5 Super Foods for Super Health

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You are what you eat, so why would you overload your body with processed foods, saturated fat, and sugar? There are so many better, tastier, and healthier options out there!

Introducing “super foods” — incredible, natural sources of all the nutrients and minerals that your body needs. With regular consumption, these super foods help reduce the risk of major diseases like diabetes and hypertension.

All you have to do is open your mind and start trying new things. Add these five superfoods to your diet to supercharge it and improve your overall health in no time.

Moringa

The humble moringa is a common plant in South and Southeast Asia, best known for its many health benefits. Rich in vitamins A, C, and E, moringa is an excellent choice for improving eyesight, boosting the immune system, and fighting cell damage and premature skin aging. It’s also an excellent source of calcium, potassium, and protein. It contains antioxidants that fight free radicals and help reduce inflammation, which in turn helps lower the risk of chronic diseases like diabetes, arthritis, and cardiovascular illnesses.

Spirulina

Dubbed the “most nutrient-dense food on Earth,” spirulina is an algae that contains protein, vitamin B1, iron, and calcium. It helps increase overall brain and nerve function while minimizing muscle fatigue. Spirulina contains gamma-linolenic acid (GLA) which helps reduce inflammation, making it a great choice for people suffering from allergies. It also helps balance blood sugar.

Turmeric

If you’re a fan of Indian food, you’re probably already familiar with turmeric. This bright yellow spice has antioxidants that fight against free radicals and degenerative illnesses. It has anti-inflammatory properties that can reduce pain and swelling, making it a good option for people suffering from illnesses such as rheumatoid arthritis.

Ashwagandha

This Ayurvedic plant is excellent for reducing cortisol levels, which makes it excellent for those suffering from anxiety and depression. It fights stress and insomnia, regulates blood sugar levels, and improves brain focus. Regular use of ashwagandha also increases the body’s strength and energy levels by dispelling fatigue. Indians believe that the plant increases testosterone levels and helps build stronger muscles, making it the supplement of choice for men.

Coconut Water

There’s a reason the coconut tree is called the “tree of life”. The coconut fruit contains many health benefits, and the water you get inside it is no different. Coconut water has high levels of potassium, which means it’s a great beverage for replenishing your electrolyte levels. This makes it a great alternative to sugar-laden sports drinks, helping keep your body properly hydrated. The combination of nutrients and minerals in coconut water also help reduce bad cholesterol, stress levels, and body fatigue. It’s a great energy booster, too.

Admittedly, finding all of these ingredients in your local supermarket isn’t exactly easy. Plus, even if you do find them, incorporating them all into your regular meals can be a challenge.

Your other option is to find supplements that contain these superfoods so you don’t lose out on what they have to offer just because you’re unable to add them your regular diet. You can also go for a “super mix” like the Organifi Green Juice. It combines all the superfoods mentioned earlier, plus a few more like matcha, mint, beets, wheatgrass, and lemon. A green juice mix like this is the easiest way to supercharge your diet minus the hassle, so why not give it a try?

Weight Loss 101: Back to Basic Tips That Actually Work

Everywhere you turn these days, it seems like someone is trying to sell you some newfangled weight loss “secret”. Maybe it’s some super secret diet fad based on cave drawings found in France, a futuristic pill that supposedly burns off all your unwanted flabs, or a...

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Exercises to Get Rid of Love Handles

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From Couch Potato to Active Adult in 10 Easy Ways

From Couch Potato to Active Adult in 10 Easy Ways

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Adulthood is tiring. You’ve got bills to pay, deadlines to meet, and appointments to keep. The last thing you want to do after a long, difficult day is exerting yourself any further.

Unfortunately, spending all your free time lounging on the couch isn’t doing your tired body any favors, either. Lack of exercise puts you at risk of major illnesses like heart disease, arthritis, obesity, diabetes, and hypertension. It can also adversely affect your mental health, leading to increased anxiety and depression.

So how do you go from couch potato to active adult? Here are 10 easy tips to help you along the way.

Just start moving.

All you need is 30 active minutes a day — that’s it. Don’t even think about working out yet. “Active” just means you’re moving, so take five minutes every hour to walk around your office already counts.

Set a goal.

Give yourself something to work towards! Having a goal gives you a target, which means you’ll be able to focus all your effort. It doesn’t have to be a lofty goal; a small, achievable target is just as good, especially if you’re just starting out.

Find a workout you like.

Working out doesn’t automatically mean you have to join a gym. There are so many options out there now that you are bound to find a physical activity you enjoy. Go for a run if you’re a fan of the great outdoors, or join a Zumba class if you love to dance and socialize. The key is to find something you want to do, rather than a chore you’re obligated to complete.

Pace yourself.

Going from a sedentary lifestyle to an active one means your body isn’t used to all this increased physical activity. Take your time and work your way up. Don’t strain yourself too much or you could end up injured, which will only sideline your efforts at becoming more active.

Make exercise part of your routine.

Working out shouldn’t be an afterthought — it’s not something you stick to your schedule only when you feel like it. Look at your regular schedule, identify the best days to include an hour or two of exercise, and stick with it.

Prep your way to success.

Make it easy to just get up and go to the gym by preparing all the things you need the night before your workout. Pack your gym clothes, shoes, and post-workout snack — anything you might need to exercise properly, stash that in your bag. There’s no room for excuses when you’ve already got everything laid out before you.

Find an accountability buddy.

You’re much less likely to give up on your goals if you’ve got a partner checking up on you. Find a like-minded friend to keep you accountable. Talk to them if you’re starting to lose motivation. You can even start friendly competitions if that’s your thing! Get a pair of fitness trackers, for example, and hold weekly contests to add a bit of fun.

Challenge yourself.

Once you start to get the hang of exercising regularly, the dreaded “plateau” becomes your worst enemy. You need to up the ante and add a few challenges to your workout routine to keep things spicy. Add more weight if you’re into lifting, or try to beat your fastest time if running is more your speed.

Try something new.

Check out new boutique fitness studios in your area, go rock-climbing, play on giant trampolines — try any new activity to jumpstart your fitness journey. Doing the same workout regularly can get boring, so mixing it up from time to time can reset your routine.

Take time to rest.

Becoming an active adult doesn’t mean you have to say goodbye to your couch permanently. Your body needs time heal and recharge, so give yourself time to rest between workouts.

Weight Loss 101: Back to Basic Tips That Actually Work

Everywhere you turn these days, it seems like someone is trying to sell you some newfangled weight loss “secret”. Maybe it’s some super secret diet fad based on cave drawings found in France, a futuristic pill that supposedly burns off all your unwanted flabs, or a...

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Exercises to Get Rid of Love Handles

Share This Post:  LOVE HANDLES! Not much loved anyhow… these are the shaky bits you just cannot just shift on the sides of your body. It really feels bad to look in the mirror and see those bulges through the...

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Life Pro Tip: Lose Weight While Watching TV

Good news, couch potatoes: binge-watching your favorite shows can now help you with your weight loss journey. I know. It sounds crazy, right? Watching TV and exercise seem like two completely different extremes. Here’s the thing: with a few tweaks, you can easily bring TV and weight loss together — burning a couple inches off your tummy in the process.

Prep healthy snacks for your binge-watch session.

Sometimes, all it takes is a few good choices. Set yourself up for success by preparing healthier snack options instead of your usual chips and pop tarts. Opt for fresh fruits and vegetables instead! Munch on salted edamame or crunchy carrot sticks in lieu of your usual packet of crisps.

Make sure you also skip the usual soda or fruit juice. Excess sugar won’t do your body any favors, so pick a different refreshing drink instead. Add a few slices of lemon to your cold water and enjoy.

Exercise during commercial breaks.

You don’t have to do a complicated yoga routine or run around the house every time your favorite show takes an ad break. Step-ups are easiest and most uncomplicated, but you can also try squeezing in a core workout with mountain climbers or Russian twists while the commercials are playing. If you’re up for a challenge, try to hold a full body plank till your show comes back on.

Easy on the alcohol!

It’s always fun to have a little rosé while watching your favorite reality show, but the key here is moderation. Don’t overdo it with the alcohol. Load up on a healthy meal before you start your show and you won’t be tempted to drink as much wine while watching.

Exercise while watching your shows.

If you’re fortunate enough to have exercise equipment at home, you might as well multi-task. You need to be active for at least 30 minutes a day to keep your heart healthy, so there’s really no reason why you can’t watch your favorite shows and do a routine on the elliptical for the duration of an episode. Plus, watching TV keeps your mind off the usual tediousness of home exercise machines, so your usual 30 minutes workout will fly by like nothing.

If you don’t have exercise machines, don’t worry. All is not lost. Use a couple of weights to work your biceps and triceps while watching TV. Sit on an exercise ball to test your balance instead of lying on the couch. Adding a few tweaks to your usual binge-watching can do wonders for your overall fitness and health.

Have fun and do an “exercise” game.

You’ve heard of drinking games. This time, play something a little healthier. Do ten jumping jacks whenever someone on Game of Thrones says: “winter is coming,” or do fifteen squats every time Gordon Ramsey yells at somebody on one of his cooking shows. Best to do this with a friend and turn your exercise challenge into a mini competition.

Stream your fitness videos.

There are many reasons why people don’t go to the gym. It could be the exorbitant fees, the weather, social anxiety, etc. Good thing a lot of workout studios now offer their fitness videos for streaming. Load up the videos and stream them right to your television so you can exercise with a proper instructor without ever leaving the house.

Overhaul Your Diet! 10 Tips to Eat Healthy On the Go

When you live a busy lifestyle, constantly shuttling from one appointment to the next, it’s terribly easy to slip up and just eat whatever you can get your hands on. Stress and anxiety can also push you into unhealthy emotional eating, so your diet becomes an unholy combination of fast food, microwaved meals, and junk snacks.

It doesn’t have to be this way, though! All it takes are these few simple tips:

  1. Harness the power of meal prepping.

Every Sunday, set aside some time to plan, shop, and cook your meals for the rest of the week. It might seem like extra work when all you want is to laze around on the weekend, but come Monday you’ll be glad you did. Pick up your pre-made lunch on your way to work and come home to ready-to-eat dinner.

  1. Don’t skip breakfast.

When you’re constantly rushing out the door, it can be tempting to just skip breakfast and go. Don’t! You can make easy overnight oats: just mix rolled oats with milk or yogurt and add a few more tasty treats like chocolate, banana, or peanut butter then stick the whole concoction in the fridge to sit overnight. Next morning, you’ve got a healthy, delicious breakfast waiting for you.

  1. Hydrate.

Don’t just rely on coffee. A cup or two is fine, but if you’re relying on the caffeine rush to get through the day, you’re not really doing your health any favors. Plus, dehydration can trick you into thinking you’re hungry, so stave off unnecessary snacking by drinking water constantly.

  1. Don’t keep unhealthy snacks within reach.

Your home shouldn’t have junk food and instant microwave meals. The easiest way to get rid of temptation is to not have them in your home at all. Otherwise, you’ll be reaching for them constantly and messing up your diet.

  1. Keep healthy snacks in your office area.

The afternoon sugar crash is a real bummer to deal with, especially when you’ve got deadlines barreling down on you. Don’t go to the vending machine for that candy bar, though. Instead, prepare healthy snacks like apple slices and nut butter so you’re not tempted to grab chips and a soda from the vendo when the hunger pangs come calling.

  1. Don’t work and eat at the same time.

Multi-tasking has become a hallmark of the busy adult life, but it shouldn’t interfere with your meal time! Leave your desk, take the time to eat properly, and focus on your food. This will also do wonders for restoring your mental alertness when you do get back to your pending projects.

  1. Have ready-to-go snacks in your bag.

Stuck in traffic or still out and about and no time to eat? A delicious granola bar, some organic grass-fed beef jerky, or a box of raisins — it’s up to you. Keep these stashed in your bag so you never have to worry about hunger pangs while you’re on the go.

  1. Don’t let your emotions overwhelm your diet.

When you’re tired, angry, or stressed out, it’s easy to forget your diet and just eat whatever comfort food you can get your hands on. Practice breathing exercises and quiet meditation instead of going straight to emotional eating.

  1. Pick healthy options when dining out.

Eating out is an inevitable aspect of adulthood, as work often requires some level of socialization. Always look for the healthier options available on the menu, like fish and vegetables.

  1. Take time out for yourself.

It can be difficult to imagine carving out some time for yourself in the middle of a busy workweek, but this is something you definitely have to do. It gives you time to recalibrate and you can return to your projects with more clarity and fresh insight.

Inflammation: All About This Hidden Enemy and How to Fight It

Have you heard of the term “inflammation”? Chances are, it is tucked away in some corner of your mind, a remnant of a half-forgotten biology lesson in your past. Time to dust off the cobwebs, though, because inflammation is much more important than you initially thought.

A lot of us know “inflammation” as the body’s reaction to an external injury, like a cut or a wound. When you get injured, the surrounding area becomes painful, red, and swollen — these are the usual signs of inflammation. Your body is working to fight off bacteria and speed up the injury’s healing process.

The problem is that the body’s natural defense process — inflammation included — can go into overdrive and cause bigger problems. For example, allergic rhinitis is the body’s overreaction to specific allergens; the immune system thinks it’s under attack and starts fighting off “invaders,” leading to non-stop sneezing and swollen, red eyes — among other annoying symptoms.

The same thing can happen with inflammation; what is supposed to be your body’s natural defense system can turn against you.

Chronic Inflammation

Normally, inflammation should be the body’s short term response. However, some things we do and consume can trigger low level inflammation that never shuts off — meaning that your body is constantly at war with itself, whether or not you notice it.

For example, constant stress can damage your cells, and your body will see this as an on-going attack. The result is chronic inflammation. Smoking, drinking alcohol, and not getting enough rest — all of these actions can damage your cells and contribute to chronic inflammation, leading to illnesses like heart disease and diabetes.

Inflammation and Weight Gain

The food you eat can also cause chronic inflammation and lead to weight gain. If your diet includes a lot of processed sugar and carbohydrates, you stand to overload your body’s fat cells beyond capacity. These fat cells can no longer hold the extra calories you’re consuming, and they’ll send out a signal for help.

This triggers your immune system and leads to chronic inflammation. Some possible symptoms include bloating, irritability, poor bowel movement, fluctuating energy levels, lack of mental focus, body pain, and overall weight gain.

Fight Inflammation

The fight against chronic inflammation isn’t exactly an easy one. It is an issue that requires a complete reboot and a holistic approach. After a lifetime of eating unhealthy food, not exercising, and accumulating bad vices, how do you bring your body back to its healthy state?

The Organic 7-Day Total Body Reset doesn’t just do a detox — it takes on a more holistic approach that combines supplements, proper diet, and exercise.

Step 1: Diet

Identifying inflammatory food like processed sugars and carbohydrates is the first step towards cleaning up your body. Most of the time, people think of detoxing as just a week of drinking fruit and vegetable juice, but that’s not enough.

You want to identify what food works and doesn’t work with your body, so you can change your approach to dieting moving forward.

Step 2: Exercise

Physical activity helps clear the mind, improve your mood, and sweat out toxins. Coupled with a proper diet, you can flush out all the unwanted toxins that trigger chronic inflammation.

Step 3: Supplements

Despite our best efforts, most of the time, we don’t eat enough of a balanced diet to get all the nutrients we need. The only problem is that there’s so much marketing out there that it’s difficult to wade through them to get to the real information you need.

A holistic approach like The Organic 7-Day Total Body Reset gives you all the tools you need to reboot your body and get rid of chronic inflammation, giving you a chance at better health — physically and mentally.

Weight Loss 101: Back to Basic Tips That Actually Work

Everywhere you turn these days, it seems like someone is trying to sell you some newfangled weight loss “secret”. Maybe it’s some super secret diet fad based on cave drawings found in France, a futuristic pill that supposedly burns off all your unwanted flabs, or a meditational mantra that’ll finally — finally — end your battle with the bulge.

Ignore all of them.

The real secret to weight loss isn’t a secret at all. Here are some fundamental weight loss truths you need to take to heart.

Calories In, Calories Out

The most basic truth to weight loss is this: you have to burn more calories than you consume! Before you make any dietary changes or sign up for the gym, take one simple step: start tracking your calories. After all, you can’t tackle what you can’t measure.

Just track the calories you consume for a week to get a rough idea of your average consumption. Based on this information, you can then either tweak your food intake or increase your physical activity.

Not All Calories Are Created Equal

A calorie is not a calorie. The body has different ways of responding to different calorie sources, which can in turn affect your weight loss journey. To illustrate, it’s easy to see that 1000 calories of kale isn’t equal to 1000 calories of cake. This means what you eat still matters; there’s no reason to fill your body’s caloric requirement with unhealthy, processed foods.

Eat a Balanced Diet

A lot of popular diets out there recommend cutting out specific food groups. Keto recommends protein over carbohydrates, while paleo focuses on raw foods. The path to weight loss is much simpler. Eat a varied, nutrient-rich diet with an ample combination of protein, healthy fats, carbohydrates, and other vitamins and minerals.

Just make sure to minimize your consumption of processed food, though a small treat from time to time should be fine.

Don’t Starve Yourself

It can be tempting to skip meals and eat too little when you’re trying to lose weight, but that’s not really effective. The deprivation will only push you to overeat once the temptation becomes way too great for you. Eat three meals a day and add snacks as necessary to give your body the fuel it needs to perform properly.

Move It!

The American Heart Association recommends 30 minutes of activity per day to keep your heart healthy. It doesn’t have to be strenuous to be effective! Just make sure you’re moderately active for 30 minutes every day if you want to stave off the threat of cardiac diseases.

It’s important to pick an activity that you enjoy. Don’t force yourself to go to a gym or to sign up for trendy workouts. You’ll end up hating it and won’t be motivated to continue working out. Bike around your community, run in the park, or walk your dogs — just get moving. Not all workouts have to be done within the confines of a gym.

Remember, It’s a Lifestyle Change

This isn’t a one week or one month thing — you have to be in this weight loss journey for the long haul or the pounds will creep back in no time. Pace yourself, and give yourself time to adjust to the changes you’re making. It helps to enforce one small change at a time to help you and your body acclimate to your new lifestyle.

After all, losing weight isn’t just about keeping the pounds off. It’s about transforming yourself and living a healthy, happy life from here on out.

Exercises to Get Rid of Love Handles

Exercises to Get Rid of Love Handles

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LOVE HANDLES! Not much loved anyhow… these are the shaky bits you just cannot just shift on the sides of your body. It really feels bad to look in the mirror and see those bulges through the clothes. Although you may try dressing-up to look flatter but still getting rid of these love handles is far better than disguising the body as a whole.

No matter what, the problem is that even a toned abdomen doesn’t guarantee to be ruled out from having love handles. In fact, you may still have an excess fat around sides which simply refuses to budge and bulges instead. That such entire scenario requires you to burn belly fat and streamline figure.

Getting rid of love handles is not as painful chore as it is made to be.  In fact, there are some Best exercises to get rid of love handles, both; quickly and easily.

A trio of Best exercises to get rid of love handles

Side Twists

These can work wonders though but often remain a neglected exercise in most of the routines customized to get rid of love handles. For that, just get a stick or short pole and rest it along with your shoulders behind the head with your hands on either end. Now, twist your torso starting from one side to the other but be advised to keep it at a slow pace. The pole or stick will help you to maintain a straight back and legs. Make sure to keep your hips facing forward and not let them twist throughout the exercise. Else, you may not get the desired result but end-up getting injured instead. You may take a start with 2 sets of just 20 repetitions.

Side Bends

Take dumbbells and hold them one in each hand by your sides. Your feet should face forward and must be shoulder-width apart. Without curling your back forward, gradually bend torso to one side till you feel a sight stretch inside muscles. Then, straighten your back up to the start position and repeat the exercise while going the other way. This one cycle of movement from the left side towards right and back to middle makes 1 repetition. You may start with 2 sets of just 10 repetitions while using light dumbbells.

Twisting Crunches

This is one of the excellent exercises to get rid of love handles. All you need to do is that lay with your back on the floor, bend knees and keep feet flat on the floor. Cross your one leg over the other in a resting position placed on opposite knee. Keep hands on the side of the head and then slowly crunch abdominal muscle as if you were trying to lift chest towards the ceiling. As soon as you reach the apex of crunch, just twist your torso towards the knee, which is lifted off the floor. Finally, roll your torso back to start position and continue with repetition for the desired number.

Be advised that the numbers are not so important here but the form that you maintain during the exercise. Typically, people pull on their head and bend their back during exercise which increases the risk of injury ends with ZERO results.

Weight Loss 101: Back to Basic Tips That Actually Work

Everywhere you turn these days, it seems like someone is trying to sell you some newfangled weight loss “secret”. Maybe it’s some super secret diet fad based on cave drawings found in France, a futuristic pill that supposedly burns off all your unwanted flabs, or a...

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Exercises to Get Rid of Love Handles

Share This Post:  LOVE HANDLES! Not much loved anyhow… these are the shaky bits you just cannot just shift on the sides of your body. It really feels bad to look in the mirror and see those bulges through the...

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Egg White Nutrition Facts

Egg White Nutrition Facts

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The debate on benefits of eating whole egg has been going on for years and not over yet. Some people say that eggs are not at all good for health; especially for the heart because eggs are high in cholesterol. While others say that egg is a rich source of protein which is essential for good health and hence one should eat egg daily.  While we keep the controversy aside, truth is that benefits of egg outweigh negative effects; provided you remove the yolk from it altogether. The most common question that arises, in this case, is how many calories in egg white? Is it important? Yes! But to some extent… you must focus on protein in egg white as well and a lot more than you may get. All such useful information is given below.

Egg white is good for the heart

As per daily diet recommendations, a healthy body requires an intake of around 300mg cholesterol. When a single egg contains 220mg of cholesterol, which is all in the yolk then what about everything else you might be taking rest of the day? Therefore, eating egg white alone is a good option to lower risks of getting heart disease.

Gives a protein punch

A full egg has 6g protein, of which >50 percent is in the white part. Hence, eating egg white means pure protein and zero fat! Provided you haven’t used much oil or butter in frying it. If you’re a workout enthusiast, then you’ll feel good to know that protein in egg white can help you build muscles.

Can help cut-down calorie intake

Ever wonder how many calories in egg white? Well! A full egg has around 70 calories with 54 calories being concentrated in the yolk. Wow! Isn’t it great to cut down 54 calories right away? Egg white has just 16 calories, so consuming it alone does make sense. Next time, in all your recipes that require more than one egg, make sure to separate yolks so that you may cut around 50% of the calories.

No worries regarding fat content

Egg white is naturally low in fat content of all types. It is for this reason that these make a good and in fact the healthier choice for individuals desirous of having more of protein and low-fat food.

Rich source of minerals

Egg white is enriched with important minerals including calcium, phosphorus, and varied amino acid.

The bottom-line is that no matter if you are an egg lover or not, the above-mentioned health facts; specifically about egg whites will surely grab your attention. As a matter of fact, the yolk is naturally a part of the egg and does contain some essential nutrients. Therefore, it is a good idea if you decide not removing it completely. In fact, as a general rule, you can have it once in a week.

Whatever you choose to opt for, just stick to it and don’t make random or prolonged switches too often because such routine so can bring negative effects as a whole.

Weight Loss 101: Back to Basic Tips That Actually Work

Everywhere you turn these days, it seems like someone is trying to sell you some newfangled weight loss “secret”. Maybe it’s some super secret diet fad based on cave drawings found in France, a futuristic pill that supposedly burns off all your unwanted flabs, or a...

read more

Exercises to Get Rid of Love Handles

Share This Post:  LOVE HANDLES! Not much loved anyhow… these are the shaky bits you just cannot just shift on the sides of your body. It really feels bad to look in the mirror and see those bulges through the...

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Range of Motion Exercises

Range of Motion Exercises

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Range of motion exercises

Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly and cracking pains all over the body may occur just because of a good range of motion that is missing. If you really don’t need to even imagine all this then make sure to learn how to be flexible.

 

In your body, some muscles get tighter than others that causes latter one’s to be too much stretched out and pull your body into a bad posture. This can lead to some terrible conditions and if you don’t want to experience it then learning how to be flexible can do the trick. It is for this reason that even the training of weight lifters concentrates more on flexibility workouts.

 

Couple of Benefits of flexibility workouts

 

It has been proven that flexibility workouts effectively improve the range of motion, which then shows some wonderful results and healthy experiences. Although there are numerous benefits but just two of them are discussed as follows;

 

Little Pain

 

Especially when we talk about beginners, usually pains are caused by the postural dysfunctions. But, when you become flexible you may then attain good postures with minimal pain. For instance, take a look at Hip Flexors, which are deemed to be among tightest muscles in your body. The most dysfunction in this case is forward pelvic tilt, which can be fixed by simply stretching the hip flexors and then bringing things back to balance.

 

Improved Results & Better Performance

 

Your weight training will flourish all the way when the range of motion is improved. Because, you can now easily set your body into different positions that allows maximal muscle utilization.

 

One best example to quote here would be squats past horizontal. To further enhance your performance trying adding yoga to your flexibility workouts. Although, it appears a bit difficult but a best method for sure to improve range of motion and fight-off postural imbalances.

 

Clinical evidence that flexibility workouts actually work!

 

Results of research studies show that flexibility workouts not just develop but also help to maintain a range of motion, which further helps in preventing and treating injuries. In this context, flexibility training has been added by the American College of Sports Medicine to their general exercise recommendations. In the recommendations it has been advised that stretching exercises for major muscle group must be performed on at least 2 to 3 in a week.

 

How to be flexible?

 

A few easy and tried-n-true methods are given below which you can add to your routine and become flexible.

 

Think about your activities

 

Do you play any kind of outdoor sports or household chores that require bending or lifting for long periods? Basically, functional flexibility improves stability and mobility as well. A customized stretching program is all the way best to improve stability and mobility; simultaneously.

 

Focus tight areas while listening to body’s signals

 

Typically, shoulders, chest, hamstrings and buttocks are tighter. However, you may hold tension in some other areas, while considering history of injury and existing imbalance in your muscle group. Be advised that you need to tailor your flexibility workouts as per your strengths and weakness. This ensures to prevent stretching of already overstretched muscles and missing areas that actually need training.

 

At last but not the least…

 

Consistency!

 

It will not work if you stretch for a couple of weeks and then simply forget about it. Make sure to integrate regular stretching and flexibility workouts into your daily fitness program.

Weight Loss 101: Back to Basic Tips That Actually Work

Everywhere you turn these days, it seems like someone is trying to sell you some newfangled weight loss “secret”. Maybe it’s some super secret diet fad based on cave drawings found in France, a futuristic pill that supposedly burns off all your unwanted flabs, or a...

read more

Exercises to Get Rid of Love Handles

Share This Post:  LOVE HANDLES! Not much loved anyhow… these are the shaky bits you just cannot just shift on the sides of your body. It really feels bad to look in the mirror and see those bulges through the...

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How Should I Get Motivated To Hit the Gym Every Day

How Should I Get Motivated To Hit the Gym Every Day

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How Should I Get Motivated To Hit the Gym Every Day?

Getting motivated to get off your butt and go to the gym every day is not always an easy task. The excuses to not go are virtually endless. It was a L-O-N-G day at work. I am tired. I lost my headphones. I have nothing to wear. I have house work to do. The excuses, however, never get you the one thing that you really know you want, and that is RESULTS. Once the excuses stop, however, and the action begins to be taken that is when the results come in. Sadly, getting there is easier said than done for most of us, no matter how good our intentions it’s hard to get motivated to hit the gym. However, the good news is, for those of us who are excuse-prone, there are solutions.

The best solution might be the most ridiculous sounding one of them all, but it is what many fitness fanatics swear by. They make it easier  to get motivated to hit the gym every day by not going to the gym every day. Is that even possible, you may ask? The answer: It sure is! While some people swear by going to a proper gym every day to get their workout in, to others it just seems like another “chore” rather than an enjoyment of everyday life. When something seems like a cumbersome “chore”, you are a lot less likely to go do that activity, even if you know it really is good for you in the end. That, sadly, is all the deterring most people need to decide that going to the gym just isn’t even worth the hassle.

The key for many people to get motivated to hit the gym is to find something they enjoy doing. That is different for everyone, and often takes place outside of the gym. Oftentimes these chosen activities are done in a variety of other places. If you are an avid runner or biker take to local trails in your area to enjoy some outdoor scenery and get in some cardio to boot. If you are an avid weightlifter, use items in nature like rocks or logs to some training away from the gym. If you love swimming go join a local indoor/outdoor pool to enjoy some laps. If you love a sport join a recreational league or pick-up schedule at the local community center or playing facility. If you enjoy yoga, pilates, or Zumba join some local classes to meet other people who enjoy the same fitness activities you do.

Doing what it is that you love will make workouts seem like a lot less of a chore. However, if you have paid for a gym membership and feel that it is where you must go to get a workout in then make it a more positive experience for yourself when you go. The more enjoyable it is the more often you will use it and take advantage of what you have already paid for.

How do you make that gym trip more bearable you may ask? That is different for very person depending on what motivates each individual to go get their movement in. However there are some common practices that help make it easier for most people to get their motivation up, which is more likely to guarantee success in the end.

First, remember that unless you are a professional athlete or a bodybuilder or figure competitor you do not have to go the gym literally every single day. For most people 4-5 times per week is a sensible target to help keep yourself fit and healthy, without letting it run your life. Take those other few days a week off to enjoy personal activities for yourself. Spend the time with the kids and the family or friends you want to catch up with. Remember that missing one or two workouts is not the end of the world. Try to stay consistent as you can, but remember that life does happen and things come up that sometimes just can’t be helped.

Second, get concrete goals in mind rather than general ones. Replace “getting in better shape” with “going to the gym five times per week”. Goals that you can measure progress against are goals you are more likely to stick to in the future.

Third, find some music that pumps you up to work out. Whether its country, rap, hip-hop, heavy metal, blues, or any combination thereof. For every month in which you stick to your goals reward yourself without packing on the pounds. Then you have a new CD to listen to while you workout for the next month.

Ultimately, remember you are doing whatever workout you choose for you, and no one else. You have to want to do what you are doing to be a better, healthier, happier you. Do it to feel good about yourself. When you do that a lot of intrinsic motivation is sparked, which makes it a lot less of a “chore”, and more of something you don’t mind doing. Consider your workout personal time because you are doing it to better yourself. It’s a commitment you deserve to make to yourself.

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