Health & Care

Knee Exercises

2011-06-07T10:14:00.000-07:00

Do you have pain in your knees and have problems walking? Does your knee pain in the mornings and cause trouble while walking down the stairs? You probably have some inflammation in the knees and needs to be looked into.

Exercises for knees help in strengthening the knees and connected muscles to the knees as weak connecting muscles would not absorb the shock which would further increase knee problem.

Tips to Reduce Knee Pain

1.Dont run on the metal as it stresses the knee causing further pain. Metallic surfaces are all hard surfaces like road, cemented surfaces and tough surfaces.

2.Manage your weight – The more you weight the more prone are your knees to injury.

3.Eat anti-inflammatory foods- The foods will naturally heal the inflammation reducing the pain and helping the kne recover.

4.Light Eercises: Don’t go for heavy weights or doing high intensity exercises because it will increase the problem. Dolight exercises to strengthen it and increase blood flow, do warm water bath to increase blood flow again.

Knee Exercise with Elstic Band: Sit on a chair with the elastic band tied to the front foot. Attach one leg with the elastic on the same side and lift your ankles up and hold for 3-4 sec and bring back to normal. Perform 10 reps with both legs.

Knee Exercise with Chair: Stand behind the chair and hold the top of the chair back. Now lift your heels up keeping your tes touching the floor. Hold for 5 seconds and come back. Do 10 repetitions.

Bent Knee Exercise with Chair: Stand behind the chair and lift your knees. Hold one leg and bend it making the ankle touch your glutes. Hold on for a few seconds and then change legs. Perform 10 repetitions.

Side Leg Lift: Stand besides a chair while resting one hand on it. Spread one leg on the side lifting it in the air while the other leg is on the floor. Make sure the knee is not bent.

The above exercises will build the adjoing knee muscles providing support to the knee by absorbing shocks and share the knee tension before it reaches the knees. If knee pain is due to your weight then get started with a weight loss program to lose weight.

How To Gain Weight

2011-06-07T10:12:00.000-07:00

re you lean and thin and want to gain weight to look muscular and a well proportioned body. Gaining weight is not difficult once you understand the right approach to achieve your target. The basic of weight gain revolves around the calorie requirement and the calorie consumed with a smart choice of foods for them. One needs to consume extra calories in order to gain weight.

Often people get confuse while trying to gain weight and increase the fat intake resulting in disproportionate distribution of weight, constant feeling of sluggishness and over a period of time can become vulnerable to lifestyle diseases caused by being over-weight. While the other approach is to stick to a healthy diet routine along with the correct exercise that ensures substantial calorie intake and even distribution of muscle gain all over the body, respectively.

If you are interested to know how to get started on a weight gain plan here are some easy tips for you to follow:

Tips to gain weight

Diet: Get a diet chart according to your body type. The diet chart will help you pre-plan for the meals nutrition monitoring the calories required for the meal. To gain weight the calorie intake has to be higher than the calories burnt by the body.

Food Options: It is important to choose healthier food options than just eating whatever come your way. You could eat junk and store the extra calories but that will effect your heart health and general fitness. Instead choose protein rich foods like fish, eggs, lean meats, almonds, milk, dairy products etc which will help build muscles instead of storing fat.

Exercise: To increase muscle mass and burn fat it is important to exercise the body and build muscles. Exercising will increase the appetite and lifting heavy weights will show on the muscles and weight gain. Eating and not exercising will store the protein rich food as it will not get synthesised for muscle repair and building.

Avoid Junk Food: Junk food is not the way for weight gain although many people who are overweight carry the junk burden on their bellies which is not health and leads to obesity and diseases . Junk food is contains a lot of salt which promotes water retention in the body which is not healthy. Avoid junk and choose nutrient rich food options.

Exercise Tips for the Perfect Body

2011-06-07T10:07:00.000-07:00

If there are clothes available according to your body type then why not have personalized workouts that work the best with your individual body type. To make it simple we have divided the most common body shapes in women in four different categories. The categories are: pear,straight, curvy and athletic.
Here are some easy tips to keep in mind when working out to get the best body shape.

Pear Shaped: Like an pear the body is wider from the base and thin from the top. This kind of body tends to show you heavy at the bottom. Tone up your arms and shoulders to increase in size and tone down the bottom to find the balance between bottom and top. Shift the focus to the top.

Straight Shaped: Some women have a straight body and no curves at the top or bottom. If you have one of these bodies then you should probably start with a complete body toning program. Work out your glutes and thigh muscles to shape them up and add some curve to it. Reduce your waistline with some cardio workout and fat burning to make the top look curvaceous. Would you like your waist and top be the same ratio. Workout your deep abdominal muscle to pull in the stomach and tone up.

Curvy Shaped: Your bust and hips are wider than your waist line. This curvy body is curves which are fat and not muscles. Need to lose the fat. Tone your complete body to lose fat from arms, legs, thighs and chest. Do more of cardio and aerobics to burn off fat and look slim to perfect a curvaceous body type.
Athletic Shaped: If you have a wider shoulder than your hips you probably fall in this category. Workout on your core muscles and work on your glutes, thighs for the perfect shape.

For those who want to get into the technical details then here is how you can calculate your perfect figure according to your body shape. The basic formula is that your waist to hip ratio has to be 0.7. For eg: if your waist is 26 and your hips are also the same size then the ratio is 1. If your waist is 24 and hips 32 then your ratio is 0.75 which is considered a perfect ten figure.

Eat the right nutrition and do the right exercise and even you can get that ten on ten figure.

Call Fitho for a customized program for your diet and exercise for a perfect body plan.

EXERCISES CAN REALLY TAKE YOUR JUMP HIGHER

2011-06-07T10:03:00.001-07:00

Say football, basketball, baseball or running or cycling, Exercising is an integral part of any sports. High jump is not an exception.Exercises for jumping higher can be beneficial to a person looking out to make a name in high jumping. There are some exercises that one can perform to attain perfection in this high jump.

Before you start any exercise to jump higher, do not forget to warm up your body and muscles. Stretch out and jog for a while. Then you can start up with the major workout. A deep knee bends jump is first on our list. For this stand, then bend down almost touching your bottom to the ground, then pull yourself up as high as you can. When you are back to the first position, crouch and then launch back again. You may perform this 15 times initially and then extend it to 20 or 30. Next we have Toe raises. For this, standstill, and slowly raise yourself up on the tip of toes. Then slowly get back to the previous position. Go slow and steady. Repeat the same pattern 30 to 45 times. Let’s now consider toe raises with weights. It is similar to toe raises, but here you use some weighted object. But don’t use heavy objects. Keep it between 5 to 10 pounds. You can also do Stomach crunches. Do these for 10 minutes in the morning and 10 minutes in the evening. Last but not the least, jumping rope really helps a vertical leap. So these jump higher workouts will turn out to be very beneficial if you add these in your routine.

EXERCISES FOR JUMPING HIGHER- EASY WORKOUTS TO DO AT HOME

2011-06-07T10:02:00.001-07:00

Have you ever dreamed of jumping a few inches higher? Well, you’re not alone. This is something which comes to the mind of all those who keep a little interest in sports. May be this is the reason why ‘jump high for volleyball’ is one among the hottest topics of Internet. There are several jump higher workouts out there. We can’t talk about all of them and you too can’t try all of them. So why not lets talk about the best and most effective jump training exercises only.

If you’re really serious about increasing your vertical leapabilities, you should keep yourself fit and healthy. The very basic thing is that eat healthy diet. Your energy levels matter a lot when you jump high.

Next to diet is warm up. One should warm up one’s muscles properly before doing any jumping higher exercise. There are several techniques to warm up your muscles such as rope skipping or running up and down stairs. As the warm up phase is complete, now lets talk about the exercises for jumping higher.

The exercise you choose should focus on your jumping technique. There are people who can jump high but their wrong techniques becomes obstacles of the way. Thus, you need to concentrate on your jumping technique first.

Jump higher exercises for basketball stretch the right muscles. Plyometrics is specially for those dream to jump high. This is a basic and very effective exercise.

BE HIGHER THAN EVERYONE AROUND YOU!

2011-06-07T10:00:00.002-07:00

If you dream to play volleyball & basketball, you need to be a good high jumper. Both of these fast paced sports require the players to jump on high intensity and this is the result-determining factor as well. A killer jump not only impresses the spectators but it is also vital for becoming the best athlete.

Neither jumping exercises nor long hours at gym can help you in maximizing your jumping ability if you don’t include the necessary steps for it. Even if you’re a good high jumper, here’re a few techniques, which can help you leap higher and take control of the game. If you follow all of these, there is no way you can’t jump significantly higher. So, what actually matters when it comes to touch the sky heights!

The answer is your muscle strength! Well build muscles help you become more powerful. Power is the thing, which helps you jump with more force. Hence, the athletes are always suggested to pay attention to muscle development. Strengthening your legs is the way to go! If you’ve got strong legs, you’re meant to be a good jumper.

It is so easy to learn vertical jumping. This result-oriented program adds inches to your vertical jump and helps you make slam-dunks more easily; make more winning shots; and get more scores in volleyball. Strong determination, dedication & commitment play the key roles. If you follow the strategies mentioned, in the appropriate manner, you will soon find yourself touching the rim, the backboard and the net!

LET’S PERFORM GOOD IN SPORTS! HIGH JUMP IS THE KEY!

2011-06-07T10:00:00.000-07:00

Lots of athletes are curious to know about how to jump higher exercises to ensure good performance in their sports career. Be it any kind of exercise you should always start with warming up, this way you reduce the chances of getting injured.

Follow with some stretching exercises and then start with doing squats with weight, which would increase your quad muscles in volume and strength. Keep increasing the number of repetition for enhanced results, jumping rope also gives strength to your legs. Raise your toes up and down slowly for 50-100 times would help increase the strength of calf muscles.

The most recommended exercise for increasing your high jumps is Plyometric exercises which could be done by jumping as much as you can and then resting in the bent position on landing the floor, repeat this exercise according to your capacity and slowly increase the number. This exercise would do wonders in increasing your high jump. It is important to know that resting is also necessary for growing the muscles, give a day’s rest while exercising. Follow this exercise routine consistently and you would surely increase your high jump.

WORK OUT FOR HIGHER JUMPING

2011-06-07T09:59:00.000-07:00

Are you interested in making your career in sports? Do you love to get into a team of badminton? If yes, then certainly, you must know how to jump high even higher. So if it is so, then we have got your point and now presenting marvelous exercises helpful to make you jump higher. So, catch up world in your fist and learn the ways to improve your jump in order to selection in your sports career.

Well, there are many ways which ensures to increase your jump, but we won’t let you embroil with so many exercises which only makes promises but no effect comes out. So here we are going to discuss some most effective exercises of your concern such as on box jumps. The way to work out is climb up to the box and come down, repeats the same for at least 30 times a day and by try same for about 20 days for having charismatic result.

Another jump you can try for Hurdle jumps, in these jumps you need to jump in same way as box jumps, only difference is you need to have a row of hurdle and jump over them. Along with these jumping exercises you can have dead lift as it is also a great exercise to strengthen the thigh muscles. In this work out you need to load a bar with weight, then bend down and then lift the bar by using the power of thigh muscles. Remember in all exercises, your back should remain straight.

Thus, by regular exercising of these exercises you can surely learn to jump higher than earlier.

2011-06-07T09:58:00.001-07:00

Bodybuilding Exercises- Quick Ways To Get Muscles Fast

2011-06-07T09:53:00.001-07:00

Which is the right and quick way to get muscles- muscle training; bodybuilding diet; protein power or the other supplements?

The truth is that all of them help one get muscles fast. When it comes to bodybuilding tips for an average person, all of the above make their distinct place in the list. So, we can’t ignore the importance of any of them.

Turn to Internet and you will get tons of information on how to get muscles. It is very important to pick up the right and most appropriate element among the several available and that’s what is called as the right decision.

Let me make you aware that muscles respond better to exercise therefore pay specific attention to bodybuilding workouts. Which can be the best exercise to gain muscles, fitness experts say that it depends upon your body type and its specifications. Read here which type of body you have and then go ahead on the right way. Warm up sets with lightweights and high repetitions are ideal for one and all. It is never too late to begin with the rightexercise to build muscles so just get up right now and build muscles in a healthier manner.

Nowadays, safe, convenient and effective home gyms are very practical so you can choose this option as wel

Body Building And Its Secrets- Get To Know Just Now

2011-06-07T09:52:00.002-07:00

We all have seen those huge perfectly masculine body builders exhibiting their larger than life muscles on television. And it is not strange to declare that almost all of us, at least once, must have risen up our arms in amusement to see if some muscle has somehow popped out. In fact many of us must have wondered how to get those muscles. You may stop wondering now because we have some really good body building tips.

Workout plan is a prerequisite for muscle development. Abdominal workouts like torso track exercise, vertical leg crunch, bicycle crunch, long arm crunch, plank on elbows and toes exercise and most popular of all-The six pack abs exercisesare some of the very well known workouts for muscle development. 45 minutes to 1 hour is the ideal duration of bodybuilding workout. Fruits and green vegetables have always been best food options and it is not an exception for bodybuilding diet. Seeds and nuts, whole grains, lean meat; eggs, fish and polyunsaturated oils are proficient components of muscle nutrition. Smaller but frequent meals should be adopted as a diet plan. Meals should have proteins; carbohydrates and fats should be taken in correct ratio. You can also consume dry oats, eggs, beans, flaxseed oil brown rice, broccoli etc to get muscles fast.

The Best Work Out Routines To Build Muscles!

2011-06-07T09:52:00.000-07:00

Best way to build muscles is to be fully aware of the dos and don’ts we should be following to build up muscles.

Our muscles grow only if we make them do something strenuous. The strenuous exercises target different kinds of muscles prevailing in our body. Squats, bicep curls, cardio, Push-ups, Pull-ups, Dips, Pistols and Reverse Crunches etc are some of the compound exercises. Do these exercises slowly and in correct posture and give rest of one day to all muscles. You can make your exercise plan as such that one day you should be exercising focusing on your hands, the other day on legs and the next day chest etc. This way each of the muscle will get time to recover which is highly required asmuscles grow only when they are given rest. You should keep an eye on what you are eating; eat food rich in complex protein and carbs along with a good supplement. Best supplement for growing muscles is the one that has a combination of carbs and creatine and should be taken within half hour of exercise. Have a Whey protein, as it is thebest protein supplement for building the muscles. Good diet and proper exercise routine help build lean muscles. As far as the don’ts are concerned we should never work continuously on same muscle, as they need rest for growing. We should not take caffeine and alcohol. You should always know your limit of exercising unless you would end up hurting yourself.

2011-06-07T09:50:00.001-07:00

How To Gain Muscles Quickly And Fast- Truths & Secrets

2011-06-07T09:49:00.000-07:00

You may not look good if you’re too fat or too thin!Underweight & Overweight- yeah, they are just annoying and one can’t healthy and happy if one is suffering with any of them. Here, we will talk about those people who’re skinny and want to know the muscle-gaining secrets.

All of us tend to admire big muscles so why not let’s talk about how to gain muscles naturally. Here, I have put stress on word naturally as the other ways to gain muscle fast may call for several health diseases. Therefore, don’t give an ear to the words of any tom, dick and harry.

First of all change your eating habits. Avoid coffee, tea or diet soda and drink shakes, milk and juice etc. Among the other foods, which you must include in your diet, are breads, vegetables, fruits and soups. Calories- yeah, this is something, which I should have talked about first. One needs 2300 calories a day to maintain one’s current weight so your total intake should be 2800 calories. Yups, extra 500 calories will help you gain weight.

Intake more protein. It is essential for body to build and repair muscle tissue. Without concentrating on proteins, you can’t gain muscles. It is the best and easiest way to gain muscle. Are you fond of milk? Goat milk is not only healthy, it is also the secret behind muscle gaining.

Also, you can check out the best supplements to gain muscles. There are so many available in the market but you should carefully research to find the right one

Do You Crave For Muscle Gaining?

2011-06-07T09:45:00.001-07:00

This web place reveals all the muscle gaining secrets, which could get you the well-desired body.

A person with a lean body is always after knowing the ways to grow muscles, the easiest and most basic principle that helps us in gaining weight is whether we are supplying our body with surplus energy to grow the muscles or not and the answer is as simple, increase you calorie intake. Try to drink beverages that are healthy, natural and a rich source of calories. Fruit juices or shakes serve our purpose the best and Mango shake is one of the best options.

Another way to fulfill our body requirement is to increase your diet, eat six meals a day, three large and three small, but always keep a three-hour gap in between the meals unless your food would not digest properly. Our muscles require amino acids to grow, which are found in protein so take access of protein through food mainly and protein supplements. Now that you have ample energy to grow you need to direct this energy towards muscle growth else you will be only fat rather than fit, this brings the importance of exercising. Do resistance exercises and focus on exercises that help growing muscles like Push-ups, Pull-ups, Dips, Pistols, Reverse Crunches, etc. as a start and as they look simple add up more weight and give your muscles time to rest so that they can relax and grow and by following this program consistently you would get sure shot success.

For Muscle Gain You Got To Strain

2011-06-07T09:44:00.001-07:00

Six pack abs! Strong biceps! Ring a bell? We’re sure it does ring a bell to men, after all this feature gives a ‘macho man’ look to their personality. Gaining muscles is a profound wish of almost all men, but one actually has to work out a good deal to gain muscles.

It is to be noticed that muscles are build naturally as a result of strenuous activities you perform. Exercises like bicep curls focus on a specific muscle whereas exercises like squat work on several muscles at a time. To gain muscle fast you have to stress the muscle till it is completely exhausted but you must keep changing your routine every five to six weeks such as changing exercises. 30 minutes of treadmill jogging is very advantageous. Weight training is always recommended starting from lighter to heavier weights. Dumbbells are good for backing exercises. Deadlift heavy weights for bigger and smarter arms. But in course of this heavy and hard work, don’t forget to rest because when you rest or sleep, you actually gain muscles.

Muscle gain diet is highly important. Carbohydrates, proteins, fruits, fats, vegetables are the foodstuffs best for you when it comes to building strong muscles. So add in meat, fish, eggs, oats, spinach, tomatoes, salad, olive oil, pineapples, peers without a hitch.

So now you know what muscle gaining secrets are. For other interesting facts about muscle gaining, we have more information below to satiate you.

How To Gain Muscles?

2011-06-07T09:43:00.000-07:00

The muscles of our body grow as a result of exhausting activities done by us. To grow up the muscles we should make a plan and work according to it. We should always keep in mind that our muscles should not be continuously put under stress; they should also be given a full day break so that they have time to rest which would help gain muscles fast.

Do exercises like Push-ups, Pull-ups, Dips, Pistols, Reverse Crunches, etc as a start and as they start looking simple add up more weight. Best way to gain muscle quickly is do lots of repetition, three to five sets and reduce rest time between sets. The important point that has to be kept in mind is that you should do exercise properly like while maintaining good posture and stance else you would end up decreasing the effectiveness of the movement.

Do your exercise slowly as this would lead to gain muscle by improving effectiveness. Exercises done in good form until our muscles get exhausted are more helpful. Muscle gain diet is equally important. Your diet should be such that it helps to loose fat and gain muscles. Avoid junk food and have diet supplements along with proper diet and exercises. A good diet will include intake of complex carbohydrates and proteins. Avoid intake of sugar and eat 5-6 small meals a day. Drink sports drink during workout, and have a drink rich in carbohydrate within half hour of your workout. Keep bringing variations in the exercise so that the body would not get adapted which would help gain muscle fast. Taking enough sleep, which comes by avoiding caffeine and alcohol, will also work wonders while exercising.

2011-06-07T09:41:00.000-07:00

8 Fitness Secrets to Steal from the Boys

2011-06-07T09:38:00.001-07:00

Not that we’re envious (actually, yes, we are), but guys seem to have a much easier time getting fit than women. Sure, their bodies are different, but what if there's more to it? After looking at men's traditional workout habits versus women's, we found that they have a few tricks up their sleeves. For one thing, strength training burns way more calories than cardio alone, and post-workout protein shakes are more than just an excuse to drink a smoothie. But that's not all! Read on to find out how you can improve your own fitness routine by taking a few tips from the boys.

1. They work multiple muscle groups at once.

The more muscles you work at one time, the more calories you'll burn at one time—not only at the gym but during the days following, as your muscles rebuild, says Myatt Murphy, coauthor of The Body You Want in the Time You Have. Compounding exercises, like squats, dead lifts and bench presses, will give you the most bang for your buck, as they engage multiple muscles in your upper or lower body simultaneously. Revamp your routine by including exercises that work more than one muscle group or combine two moves (like doing biceps curls on a stability ball) in order to make the most of your time spent at the gym. Photo: Thinkstock

2. They leave magazines out of it.

Reading while on a cardio machine could not only stifle your workout by interfering with your form, but it might also shorten your workout as well. “Looking down can hinder the oxygen flow to your lungs,” says Murphy. “The less oxygen you breathe in, the quicker you’ll exhaust yourself." If you need a little more mental stimulation than you get from logging miles on the treadmill, Lou Schuler, coauthor of The New Rules of Lifting for Women, suggests doing calisthenic-style exercises, which mix short bursts of cardio with strength training. Photo: Shutterstock

3. They get their sweat on.

If there’s one place sweating is socially acceptable, it’s at the gym. Not only does getting a good sweat on mean your body is heating up and, consequently, expending energy (read: burning calories!), it also detoxifies your skin, says Monica Vazquez, personal trainer at New York Sports Clubs. So don't be afraid to break a sweat and push yourself as hard as you can to ensure you're burning the maximum amount of calories. Photo: Image Source / Getty Images

4. They flex their muscles.

“When you strength-train, you’re not building muscle—you’re breaking it down,” says Murphy. Contrary to popular belief, the building-back-up part happens over the next 48 hours, mostly while you sleep, he explains. Contracting (a.k.a. flexing) your muscles right after a weight-lifting set continues to break down the fibers, even if only slightly. And the more you break them down, the more they’ll build back up, Murphy says. “In other words, boosting your ego can boost your results!” Photo: Image Source / Getty Images

5. They eat after they exercise.

After you've depleted your energy, it's important to refuel, “especially after you exercise, when your body is desperate to replace the stored energy it just used and will pull it from wherever it can,” Murphy says. Ideally, you want the energy to come from your stored fat, but your body may also pull from the calorie-burning muscle. By eating a mix of protein and carbohydrates after you train (thus the protein shake!), you can prevent your body from turning on its muscle, since it looks to your stomach first for fuel. Photo: iStockphoto

6. They hone in on a different set of numbers.

Rather than fixating on how many calories they’ve burned or how much weight they've lost, men tend to focus on how much of a certain task they've accomplished—and how much more they should do next time they hit the gym. According to Schuler, steadily increasing speed (cardio) or weight (strength training) in increments contributes to improved strength and energy, and consequently, more muscle and better workouts in the future. Focus on improving your exercise stats (reps, workout time, weight lifted, etc.), rather than the number on the scale. Photo: Thinkstock

7. They focus on getting stronger—not thinner.

If you’ve ever tried to compliment a man by telling him he looks slim only to have it backfire, then you know: Men tend to want to look “big,” which denotes strength, while women usually want to look slim, which suggests a low percentage of body fat. Why is the guys’ way more effective? Strength means more muscle; muscle not only burns calories, but shapes your whole body. “If you’re aiming to change the way you look, you must change the shape of your muscles,” says Vazquez. Photo: Thinkstock

8. They log their workouts.

Because of the nature of weight lifting (you should consistently increase the weight you lift) it makes sense that men record their workouts. Frankly, it’s hard to remember all those numbers! But there are other advantages to writing down workout stats that everyone could benefit from, explains Vazquez. “Not only does it keep you honest about how much you're really working out, but it makes your success tangible,” she says. Figure out a system that works for you, whether that means jotting things down in a small notebook or creating a cheat sheet on your mobile or portable audio device, so you can build upon your improvements each time you work out. Photo: iStockphoto

10 KEYS FOR FITNESS SECRETS

2011-06-07T09:32:00.000-07:00

Below are some secrets to help you incorporate physical activity into your everyday routine:

If you want to stay healthy and make weight loss permanent you just can't do without some form of exercise. Make physical activity a priority, rather than doing it only if you have time. You'll create more time in your day by the increased energy level that results from exercising, thereby allowing you to get things done more efficiently! Failing to plan is a plan to fail!
Health authorities recommend that everyone should have at least 30 minutes of moderate intensity physical activity, such as brisk walking, on all or most days of the week. This activity can be accumulated in bouts of 10 minutes or more if it's more convenient.
Try exercising with a friend to add an enjoyable social element to your program. This will also help you keep to your fitness commitment as you will be letting the other parties down if you cancel.
The key to sticking with an exercise program is choosing activities you enjoy, and there are many to choose from. Think back to a time when you were doing an activity that you thoroughly enjoyed, that you didn't really think of as "exercise". Or perhaps there's something that you've always wanted to try but have been too scared, "not slim enough" or too busy. Now's the time to take that chance. Make a list and try one to begin with.
Set your self achievable and realistic fitness goals. There is no point saying that you are going to run 5kms tomorrow when you are just starting out. You will either fail or be so sore the next day that it will put you off going again. However if you start with small changes and work your way up, you will have more chance of succeeding long term.
If you keep track of something, you're more likely to be responsible about it. Keep an exercise log close by (possibly on the fridge), so that you can check off your workouts. That way if you miss a scheduled day, you can make it up at another time.
Look for opportunities to move. Add workouts to your shopping sessions by parking your car as far from the store as possible, or even better walk to some of the shops. Try walking up the escalator instead of just standing on it.
Walk an extra 100 steps at work. Adding even a little extra exercise to your daily routine can boost your weight loss and increase your energy levels. Today take the stairs instead of the lift. Turn stairs into your secret weapon, or if walking has become too easy, increase your effort by finding hills.
Spend time with your family doing fun physical activities either after school or on the weekends; swimming, flying a kite, playing ball sports, hide and seek... the list is endless. Just have some fun!
Vary your program to prevent boredom.

2011-06-07T09:28:00.003-07:00

How to Seek Help for Gambling Addiction

2011-06-07T09:23:00.001-07:00

Gambling can become an addiction just like drugs and alcohol. The only way to get a handle on this type of addition is to seek help. Keep reading to find out some ways to get help for yourself or another who is struggling with gambling.

Signs of Gambling Addiction

It is not uncommon for someone to gamble, especially if you are vacationing in Las Vegas or Atlantic City. Gambling in a casino is one of those things that most people want to try once.

You may notice that the machines are brightly lit and the tables are sparkling. This is all to attract the eye. People like shiny things. As you sit at the slots or go to the blackjack table, be prepared. Know how much money you are prepared to spend before you come to the table. It is all too easy to spend all the money in your pocket to recoup a loss or increase a win.

If you don’t believe that, try a slot machine. Even a penny slot can sap all of your money without you realizing that you are constantly feeding the machine. It can be a scary experience once you realize what you have done. But, gamblers with an addiction don’t reach that point. Instead, they use self-deception to delude themselves into thinking that they will stop when they get enough money. That point never seems to come.

Here are a few of the signs that gambling has become more than a one-time thing.

* Constantly thinking about gambling
* More days absent from work (to gamble)
* Irritability when they can’t gamble
* Shirking responsibilities to go to the casino
* Lying to family and friends to get money
* Things are missing around the house (the gambler has sold them for cash)
* Financial problems (the gambler has dipped into household funds for their habit)

A gambler will do whatever it takes to get the money they need to feed their habit. They may feel momentary remorse but it is short lived. They have lost control over their addiction and that can lead to violence and even incarceration.

Getting Help

You need help to break that addiction. Here are some resources you or a loved one can use.

* Therapy – Therapy sessions can help a gambler realize what they are doing to their family. They show the gambler concrete evidence of what they are doing to themselves and their family.

* Gamblers Anonymous – When the gambler expresses their desire to get out of their present predicament, meeting with other gamblers can help them to realize they are not alone.

* Psychiatric care – This type of therapy can consist of behavioral modification or cognitive behavioral therapy to help fight the urge to gamble.

Getting help for gambling addiction is not easy. It requires a commitment from you, your family and friends to be there for support and tough love.

Making Your Own Nutrient-Packed Energy Drinks

2011-06-07T09:22:00.001-07:00

There are many energy drinks on the market these days but they are not all what they appear to be. There are ingredients in them that you might not want to ingest. And there are side effects from extensive use. But, you can create your own energy drinks at home to meet your energy needs.

Energy is the result of food eaten and broken down inside the body. When you eat the right foods that the body can use, you have more energy at your disposal. You can regulate how much energy you have by how much food you eat that the body can use.

This means that the right foods go in and then the right results come out. How about making your own energy drinks? It does require choosing the right foods for the job.

Here are a few foods to consider for your energy drinks:

* Berries – All kinds of berries are on the table. Darker berries contain resveratrol in their skins. This is a compound that helps to increase heart health. All berries contain antioxidants. They are known to increase immunity, reduce disease in the body, increase energy and add balance to the body. Berries also contain fiber which lowers cholesterol and keeps the digestive system moving.

* Green leafy vegetables – This includes spinach and kale. They are filled with protein and vitamins like E, K and A. They contain carbs that are filled with nutrients but with few calories. They provide sustainable energy for the body.

* Apples – Apples contain fiber. This is good for filling you up and lowering your cholesterol. One of the best ingredients in apples is quercetin.

* Fruits – Try different varieties that blend well like mango, peaches, bananas, pineapples and oranges. They are full of vitamin C to boost immunity and energy.

* Seeds – You can use a bit of texture in that energy drink if you’d like. In fact, ground your seeds into powder. Try some flaxseed and wheat germ to add a bit of fiber to your drink. They also add protein which is much needed to fight sugar cravings.

Smoothie Recipes

We call it an energy drink but it is in reality an energy smoothie. You can put all of your ingredients together at night and pop them in the blender in the morning.

Berry Smoothie

* 1 cup of fat-free plain yogurt
* Generous portions of frozen berries of your choice
* Ice cubes

Use the natural flavor of the berries to sweeten the smoothie. If you need more liquid, try a fourth of a cup of 100% apple juice.

Energy Smoothie

* 1 banana
* 1 cup of strawberries
* 1 cup of soy milk or 1 cup of yogurt
* 1 cup of green leafy veggies like spinach or kale

Green Smoothie

* ½ cup of carrots
* Ice cubes
* Plain yogurt
* ½ cup apple juice
* Swiss chard

You can combine fruits and veggies in whatever combinations taste best to you for that energy-packed punch. Sweeten with fruit juice or cinnamon or nutmeg. Using a good blender will ensure a smooth taste with no large pieces.

Take Care of Your Mind

2011-06-06T03:30:00.000-07:00

Being in gud health means more than feeling physically well; it also means feeling mentally well.
2day, we r more aware of how our mental and physical health affect each other. Setting aside time to focus on mental health is important – to you and those who care about you. By practicing mind and body fitness, you can nurture your mind, body and spirit in a positive and enjoyable way.
Life is full of change, risks and challenges. Good mental or emotional health helps us find our balance and stay in control, even during turbulent times. But how do we know if we are mentally healthy enough to deal with life’s ups and downs?
Get Mentally Fit
If your goal is to get into better shape mentally, then this new section is the place for you to discover how. So read on!
A range of other options is available to help you improve your mental fitness, including self-help books, support groups, relaxation therapy, meditation, and talk or behavioural therapy. Talking to a mental health professional, or other health care provider, can help you identify what type of support you will benefit from most.
If you need more information about resources in your area, contact a community organization, such as the Canadian Mental Health Association, to help you find additional support.

Take control of your health. Take care of your mind.

Practice Mind + Body Fitness