General Health and Fitness – Four Ways To Jumpstart Your Morning

download (32)Feel like you need a boost to get out of bed in the morning? If so, you aren’t alone. Whether you suffered from a night of restless sleep or you simply weren’t able to log enough hours, everyone has those days where climbing out of bed can be very trying.

Fortunately, there are ways to get through these days. Let’s look at four ways to jumpstart your day when you’re feeling a little less than energetic…

1. Brew A Cup Of Coffee. On those days where you just need an extra boost, don’t feel bad about brewing yourself a strong cup of coffee. While you don’t want to get into the habit of doing this every day, the odd cup of coffee on occasion can have an energy boosting impact.

Even better, moderate doses of caffeine can improve insulin sensitivity, so this could assist with your blood sugar control.

2. Do A Quick Circuit. Circuit training is a fast and efficient way to jumpstart your metabolic rate, get in some quick exercise and promote muscular strength and development.

Put together a series of 5 to 10 exercises consisting of…

  • push-ups,
  • squats,
  • lunges,
  • chair dips, and

if you have dumbbells…

  • shoulder presses,
  • bent over rows, and

any other exercise you can complete in your living room or basement. You will get some natural energy from the exercise and can then also start your day knowing you have done something positive for your body.

3. Practice Some Deep Breathing. Not feeling so into exercising! Not to worry. Another great way to boost your natural energy level is to carry out deep breathing. Sit somewhere quiet for a few minutes and take a few good deep breaths in and then exhale out. Do this for five to ten breaths and then watch how much better you feel afterward. Sometimes insufficient oxygen reaching your brain cells can also contribute to fatigue. So, breathing deeply and getting as much air as possible into your body, should help you feel more energetic.

4. Express Gratitude. Finally, one way to give yourself a boost first thing in the morning to help get you started, is to think about what you feel grateful to have in your life. Your mental state usually influences how you feel and function on a day-to-day basis. If you take time to focus on the good in your life, this could help you to feel more positive, energized, and ready to take on the day and what it has to offer.

Next time you wake up not wanting to face the day, consider these four steps. One of them should do the trick to get you up and to move.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.



Is It Possible to Get Taller After Puberty?

download (31)People are seeking new ways to get tall and keep on asking, “Is it possible to get taller after puberty?” Many people ask me different ways that could help them to increase their height. So finally, I have jotted down a few of the methods of increasing your height. You can check which of the following method looks convenient to you and follow it over a period. It is important to note that such methods should be adopted for a long-term in order to observe the results.

Exercise to stretch your spine

A proven way of increasing your height is through exercise. Exercise helps to make body and spine flexible thus, making your spine more prone to grow. You can see that the sportsmen have a tall and strong physique. They are also physically active since exercise gives their muscles and bones strength as well as vigor.

There are various ways to stretch the body, but this method requires time and persistence. Without determination and eagerness to increase your height, this method cannot work. Basketball, volleyball, skipping, and swimming can help your body to stretch. It is highly recommended to stretch your body by hanging vertically with your hands on a bar. In this way the arms and body stretch, helping your body to grow tall.

Straight posture can improve your height

Carrying a straight posture can help your spine to grow vertically. A hunchback posture can significantly affect the height and spine of an individual. Keeping your back erect improves muscles flexibility and helps to maximize growth.

It is important to note that doing exercise and stretches in growing age can help you a lot. After puberty, the growth process slows down, and you may not get results fast.

Surgical methods for increasing your height

The modern technology and equipment have made it possible to explore medical issues exhaustively. In the past, there was no such surgical way to increase your height but with the advancement in technology now people are going for limb strengthening surgeries to achieve their dream height as it has become possible to gain few extra inches with surgeries. There are also cosmetic surgeries known as Height Lengthening surgeries.

However, this method does not guarantee 100% results. There can be complications in the surgery that can further deteriorate the condition. This surgery is also very expensive, and not many doctors perform this surgery. But after proper consultation with the qualified physician, one can opt height lengthening surgery.

Proper balanced diet to get all nutrients

Lack of essential nutrients can hamper the height increasing process. Healthy eating is also important to grow taller. Those kids who do not get a balanced diet will not grow properly. The height growth process hinders due to the lack of essential vitamins, proteins, carbohydrates and minerals that play a significant role in a height increase.

Ways of dressing to look tall

The way you carry your dress, the design of your clothes and the accessories that you wear also leaves an impact on your height. For instance, those females who are short and bulky should wear clothes with vertical patterns, and small prints as horizontal lines or large prints will make them look fat and awful.

So here are a few of the ways that can tell you how to grow taller. Don’t waste your precious years in whining for the lost opportunities that left you because of your short height. It is important to take action and learn the best method that gives 100% guaranteed results.



5 Simple Tips For Faster Leg Surgery Recovery

download (30)Foot surgeries can be daunting with feelings of not being able to get around and feelings of dependence on other people in cases where you should be going around your daily life in a productive way.

Here are 5 simple tips to help you recover faster from your leg surgery and get you going and back on your feet faster than you thought possible.

1. Your doctor is your best friend

Listen to everything your doctor says! This looks like a simple and straight forward advice but in actual fact, it can get tough to follow this advice where your movement and ability to get around is hampered.

However, in other for you to get back up fast and start getting around quickly, you must listen to your doctor because right now, your doctor is your best friend.

You must take your meds at the prescribed time, take rests, do your physical therapies in the recommended doses and at the recommended time to ensure the fastest possible recovery time.

2. Pay attention

Mostly, after leg surgery, surgeons will want to take weight off the foot or limit weight bearing to the affected leg.

The last thing you want after a leg surgery is a re-injury because you were careless. This is why you must pay attention not only to yourself, your habits but also to your environment after a leg surgery.

For instance, you want to make sure that you do not leave things lying around the house and you pay attention when out in the open.

Be careful. Be attentive. This will do you a whole lot of good.

3. Eat Well

Your body will do its best to heal itself and will eventually do in the course of time.

It is your duty to help your body do this by the choice of foods you take into your body in other to provide fantastic nutrition that encourages a greater and smoother rate of rebuild.

Proteins are the building blocks for tissue. Vitamin C is an antioxidant that can protect cells from toxins as they help and which replace damage tissues with strong scar tissues that help in wound healing and helps with inflammation. In essence, eat fruits.

The general idea is that when you eat good, your body does good. So to get rapid recovery from your leg surgery, eat in that direction.

4. Find Alternatives To Crutches

Okay. Understood. Crutches are making you feel clumsy. You just can’t seem to get around as much as you like and you are just tired of it and want to shift some weight to the leg and just get around.

Relax. You will heal faster when you don’t put too much weight on your leg too fast after a surgery. Yes, exercise of the limb is great and aids recovery but you cannot just afford to overdo it and this is why if you feel like it, you should go for alternatives to crutches.

Some examples are seated scooters, knee walkers, steerable knee scooters, hands-free crutches etc

5. Ask for help

Yes, you want to resume normal activities but you need to do it slowly and this is the time you need to understand that you require a lot of help and that you cannot do everything you normally do by yourself for now.

After a leg surgery, one of the mental re-configurations you need to go through is that of asking for help.

It will only take a while, so keep calm, ask for help and let your leg heal itself faster instead of risking re-injury because you wanted to be a macho.



New Year’s Fitness Resolutions And Keeping The Promises

download (29)The New Year provides an opportunity for people to make resolutions, though they are often faltered. People make promises about physical fitness at the beginning of the year, especially because of gaining weight due to excessive eating all through the year.

Although making resolutions are quite easy but keeping the promises are quite difficult. At the beginning of the year, people are excited about their fitness regime. But as the year progresses, their passion quickly runs out of steam. So it is hard to find people making long-term changes in their lifestyle based on the resolutions made.

Be Realistic

It is important to be realistic and flexible when setting resolutions made for the New Year. In spite of the best intentions, there are chances of life’s events preventing you from reaching your fitness resolutions.

Set Measurable Goals

One way to keep up with your New Year’s fitness resolutions is to set measurable goals. Hence, setting a goal of doing exercises twice a week is more concrete and easy to follow compared to setting a vague goal that makes it difficult to measure the progress. Similarly, setting obviously difficult goals should also be avoided. Instead, starting small is more likely to help you to keep your resolutions.

Have Fun

Boredom is certainly going to prevent you from keeping your fitness resolutions. You could keep your workouts challenging and engaging by adding variety and doing new things as part of your workout regime.

Track Your Progress

Keep track of any improvements that you notice, whether you find your backaches disappearing, your slim jeans fitting again, or you find losing a few pounds. So whenever you lack motivation, you can remind yourself of these benefits that you received since you started your workout regime. Furthermore, break up your resolutions for short term purposes which will help you to set milestones, keep track of your developments and stay motivated.

Find a Buddy

It would do well to buddy up with a friend or family member while setting up your New Year’s resolution. This will motivate each of the participants, and help in reaching the fitness goals.

Celebrate Your Successes

Rejoice your success by treating yourself something special whenever you reach a landmark. However, see that the treat you select does not go against your fitness resolution.

Behavioral Changes Matter

It makes sense to motivate yourself in changing your lifestyle, which at times may seem to be a tough job to achieve. Start following your fitness plan with behavioral changes and prevent yourself from facing a health scare that could coerce you into losing weight to get fit.

Keeping up with your New Year’s resolution for months may be extremely difficult. But a change in one’s lifestyle for better is possible and it would do well to start doing it right now and stick to your exercise routine for approximately three weeks and form a routine that will see you make it all through the year with your New Year’s resolution.



Weight Lifting Technique: Not Sexy, But Safe

download (28)I had just done a set on the calf press machine. A young woman standing nearby said, “You’re the only one in the gym who does this the right way.”

I knew what she meant. Most of the users treat the seated calf press like a leg press.

My first lifting coach was a technique fanatic. He used to grunt, “If you go into the weight room, you’ll see some funny s**t.” We all learned good technique from the start with that coach.

Does It Matter?

Lifting technique is important for safety. Bad form can lead to injury – and cheat the muscle out of its workout.

But bad technique can be an important signal that the target muscle can’t handle the workload. When the weight is appropriate, the lifting action will tend to remain correct.

When the target muscle lacks the strength to lift the weight – or the endurance to finish the set – the body “cheats.” It’s just an attempt to recruit less fatigued muscle fibers, or even get stronger muscles to help. An impressive solution, when you think about it. But it’s not safe.

Errors in technique are always – consciously or unconsciously – a way of making the set easier.

Common mistakes in technique include the following, among others. This is by no means an exhaustive list, just some funny s**t I’ve seen in the weight room over the years.

The Big Wind-Up

Using body momentum is a way of lifting a heavier weight. It might feel gratifying, but it can be dangerous.

You’ve probably seen this if you’ve ever watched anyone do standing arm curls. At some point (maybe even on the first rep), the lifter stops using just the biceps. He starts winding up and rocking his whole body forward and back – or even more dangerously – arching his back to get that weight to the top of the motion.

It’s more effective and less dangerous to use a lighter weight and isolate the biceps. Or at least stop the set as soon as technique deteriorates.

The Need For Speed

Rushing through the repetitions is another way of using momentum. The lifter speeds through the movement and “tosses” the weight up, then lets gravity pull it down, making no effort to control it.

Many people do this on the leg extension machine. The extension is super fast – using a heavier weight than the lifter would be able to handle at a slower, more controlled pace. The return motion is completely uncontrolled. The weight slams down, then gets tossed up again.

Extending the legs slowly instead would make for some solid concentric work, while a controlled return would require eccentric contractions. It’s a much safer and more effective alternative.

Shortened Range of Motion

This is often combined with rushed reps, and can be seen on standing heel raises, triceps press-downs, and arm curls of all varieties.

Posture Errors or Posture Horrors?

One of the most common mistakes in the weight room is “bridging” or arching on bench press, incline press, shoulder press, and even prone leg curls.

Bench, incline and shoulder press all involve the same basic muscles – pectorals (chest), deltoids (shoulders) and triceps. The angle of the bench determines the degree of fiber recruitment from each muscle group.

When a lifter arches during shoulder press, the body may be attempting to recruit more of the stronger chest fibers to assist the weaker, or more fatigued, shoulders. In effect, the arching turns the shoulder press into an incline press.

Similarly, arching during incline press may be the body’s attempt to convert the lift to a flat bench press, which might be a stronger lift.

Arching is so common during incline press, some gyms have incline benches that are shaped for the arch! Yes, someone actually got paid for designing a bench that makes it impossible to do a correct incline press on it. Yikes. But I digress.

Aside from possible strain on the low back, the target muscles are less effectively worked than they would be if proper form were maintained.

Bottom Line?

If your technique begins to deteriorate during a set, stop. Reduce the weight and do your next set with correct technique. Use the right weight and good technique. Stay safe.

Muscles will always and automatically take the easy way out. Only the discipline of technique will keep them working effectively and safely.



Easy Ways To Get Rid Of Constipation Naturally

download (25)Constipation is a health issue in which the affected person passes hard stools or is unable to empty the bowel regularly. Lack of enough fiber in one’s diet, certain medications or inadequate water consumption can all lead to constipation. Other conditions such as piles and fissures can manifest due to chronic constipation.

However, there are many tried and tested remedies that can relieve you from this problem in a safe and natural way. Instead of taking prescription drugs, you should opt for all-natural methods since they are free from side effects and are effective at the same time.

If you are not sure of how to treat your constipation naturally, then this article is for you. We are sharing some of the best tips that have helped countless people who suffer from irregular bowel movements throughout the world. So, keep reading to find out more.

Increase fiber intake

Today, our diet has less than the required amount of fiber. This is because the influx of processed food has taken over whole foods. The result is that our body is unable to get enough amounts of fiber to get the bowels moving. You can easily increase fiber in your diet by incorporating whole grains, fresh fruits and vegetables.

Another source of fiber is psyllium husk. Soak two teaspoons of this husk in milk or yoghurt and let it sit for a few minutes. You will notice that the husk begins to absorb the liquid and starts to swell up. Taking this mixture can give your body with much-needed fiber quickly and easily.

Increase water intake

Hard stools are due to the fact that there is insufficient fluid in your body. Your intestines make use of water during the egestion process so you need to drink up to hasten this process. Drinking around 8-10 glasses of water a day will help your body to absorb food better as well as get rid of waste materials more easily.

If you find water too bland for your taste, then add slices of citrus fruit or berries and allow these fruits to infuse for a few hours in someplace cool. The result will be a sweet tasting water that is full of nutrients at the same time.

Take Aloe vera gel

Pure aloe vera gel is a great way to soothe the insides of your stomach. This gel has a slippery consistency and helps to soften your stools as well as allow for easier passage out of the body.

Ideally, you should use aloe gel straight from the plant for best results. Two tablespoons are enough for this purpose. However, if you cannot find fresh aloe gel then you can also drink aloe juice. Just make sure it doesn’t have any fancy additives else you will do more harm than good to your body.

Take herbal supplements

Herbal supplements are a great way to get rid of constipation. These medicines contain potent ingredients that regulate bowel movements and give relief from piles and fissures. Some people take adequate fiber and water yet the lack of bowel contractions make them constipated. For such people, herbal supplements is the answer. This is because these medicines also trigger bowel contractions that help to push waste materials out of the system.

Take flaxseed oil

Flaxseed oil is one of the most popular natural remedies for constipation. This oil helps to coat the digestive system and allow the body to get rid of waste materials more easily. Mix a tablespoon of flaxseed oil with any fresh juice to boost the benefits. Drinking this mixture will also give your body with other nutrients and fiber as well.



Hammocking to Make Your Life Better

download (24)“Hammocking” is the name given to the activity of resting in a hammock. No matter if it is used to take a break and relax during the day, read a book, enjoy nature, take a refreshing nap or sleep a whole night, more and more people are joining this pleasant practice.

Why is this trend increasing every day, becoming so popular? Well, here we will show you some benefits of hammocking that probably you never imagined…

They suit you

The wonderful thing about a hammock is that once you lie on it, you can stretch and move in the direction you want, because it will mold to your body as if it had been made for you.

They are therapeutic

Resting in a hammock helps to relieve the pain of the lower back and neck. Additionally, when lying perpendicularly, pressured muscles are relieved as the hammock adjusts and molds perfectly to the shape and weight of the body, providing the support needed without any pressure points. Thanks to this, the muscles relax, allowing better blood flow and facilitating circulation throughout the body. In this way, the body enters a state of optimal relaxation that promotes regeneration and healing. Furthermore, resting with no pressure points can cause the alignment of the vertebrae, which helps to reduce backaches.

Good for pregnant women

Women can also find in hammocking a way to relieve the pains of the prenatal period, by using hammocks to rest comfortably, relax and sleep. In several indigenous groups from Latin America, such as the Mexican Mayas, Venezuelan Guajiros and Panamanian Kunas, the hammock is the place where women give birth to their children.

Promotes better concentration

The rolling and twisting movements that occur when resting in a hammock, stimulate the brain cortex and therefore increase the ability to concentrate, which can be beneficial for study and recreational reading, especially for people with attention difficulties.

For better sleeping

A neurological study found that the behavior of the brain waves from people who slept in hammocks indicated a deeper sleep, improved memory consolidation, and also increased tolerance to noise. The position taken by the body in a hammock, lying on your back with your head slightly elevated, is precisely the same position designed for hospital beds, providing an optimal blood circulation and improved breathing.

They are decorative

Moreover, traditional hammocks, with their beautiful fabrics and designs in different colors and shapes, are an excellent decorative element, bringing an exotic touch to spaces, turning the site where they are installed into the favorite place for relaxation and entertainment.



Compounding Pharmacy Vs Regular Pharmacy

download (23)In America, there are two main types of pharmacy; compounding pharmacy and regular pharmacy. There are some very important differences between these two types of pharmacy, which will be explained in the article below. You can choose which type of pharmacy would be better for you based on this information.

Compounding Pharmacy

This type of pharmacy has been around for decades, but it is only just starting to become more popular again. For centuries, most pharmacies were compounding ones, but they almost disappeared with the advent of mass-produced medicines during the mid-twentieth century. They practice a safe type of “alternative medication”, where each user has their own medication mixed especially for them by a qualified expert, based on the advice of the diagnosing doctor. It is considered as alternative medication because customers are not forced to rely on the industry standard for their particular medication, and therefore they are more likely to get a drug which meets their specific needs. Being able to tailor the drugs in this way means that patient’s have a greater choice over the medication that they have to take, because it is less likely to be too strong or too weak for their particular condition. It also means that certain non-essential ingredients can be left out if necessary. This can be really useful for patients who cannot take standard medication because they are allergic to certain ingredients (such as gluten) which are commonly used.

Regular Pharmacy

Regular pharmacies sell mass-produced medication which has been created at a central factory. This medication will only be available in the standard sizes and standard doses, which have been created based on what is most commonly needed by patients. If you don’t fit into one of these categories, then you might not be able to find medication which is just right for your condition. However, regular pharmacies are usually less expensive than compounding ones are, because dispensing pre-prepared medication requires less skill. Therefore, these pharmacies give people access to medication that they may not be able to afford if they had to go to a compounding store. Regular pharmacies also tend to be quicker than compounding ones. Mixing unique medication to meet a specific recipe requires a lot of care and precision, and therefore it cannot be done instantly. If you are short on time, it is much easier to pop into a regular pharmacy and just choose a drug which is straight off of the shelves. This is a more suitable option for some people to take.



Benefits of Drinking Enough Water

download (22)Our bodies comprise of many different components, of all of the chemicals and elements that our body is comprised of though, one stands out above the rest H2O. We are of course talking about water, our bodies are approximately 60% water, this alone should stress the importance of staying hydrated, if we are 60% water it would stand to reason water is very important to the healthy function of our body.

Even though it is staring us in the face, many people around the world do not get enough water. Now we are not talking about the individuals that do not have access to clean water (they want to drink water it is just not available). We are talking about the people around the world for whom water is readily available, and yet they choose to drink unhealthy alternatives such as soft drinks.

Even drinks like Gatorade and PowerAde do not yield that many health benefits for the average person as water does. Sports drinks are packed full of electrolytes and performance enhancing nutrients that is true. They are also packed with preservatives and chemicals that our bodies don’t need, so unless you are an athlete (or have an illness) there is absolutely no reason to drink them. Everything that they provide is readily available from more natural sources and in quantities that make more sense for the average person. Leaving out all of the negative aspects.

We have put together a list of the various benefits of drinking water. Hopefully some of these will strike home and help you to realize you need more H2O in your life.

Fluid Balance – As stated we as humans are 60% water and we need to consume between 9-16 glasses of water a day to maintain a healthy fluid balance. This helps our body transport nutrients better as well as keeping us feeling better.

Calorie Control – Forget the latest diet fad, drinking a glass of water before every meal will help you feel full. This means you will likely consume less calories.

Muscle Fuel – When we exert physical force using our muscles they use the water that they normally store. Drinking enough water will help prevent cramping during a workout, and it will also limit the amount of muscle fatigue you feel later on.

Kidney Function – Our kidneys process 200 quarts of blood every single day. They filter out all the toxins that we take in. However, in order to remove those toxins from out body the kidneys need to be able to make use of water to transport the toxins to the bladder where we expel them.

Fatigue Relief – Set the coffee down, our bodies don’t “need” caffeine, it is a drug that tricks our body into feeling more awake and energetic. You don’t need it though, drinking enough water every day will give you the same feeling of alertness and energy.

Boosting the Immune System – This ties back into the first point we made. Our bodies are mostly water, so it would stand to reason the white blood cells that make up our bodies defense against illness need water to function at their best. Drinking enough water can be crucial to maintaining your health.

These are but a few of the reasons we should all make sure that we drink enough water every single day. Don’t wait go grab a glass!



Why Losing Fat May Make You Look Fatter And How To Fix It

download (21)Why Losing Fat May Make You Look Fatter

I’ve seen this time and time again when people begin their fat loss journey. At some point while shedding the pounds, it is very possible that you may end up looking a bit flabbier than you previously did.

First off… DON’T PANIC!!

We’re going to talk about why this happens and what to do about it.

Why You Might Look Chubbier

A calorie deficit is king when it comes to fat loss. You MUST take in less calories than you burn to shed the unsightly fat.

This cannot be avoided.

However, when you are in a good calorie deficit, your muscles can also deplete their glycogen (Glycogen is essentially the carbohydrate fuel stored in your muscles for activity).

When your muscles are full of glycogen, you look more full and powerful.

When depleted of glycogen, your muscles can look flatter.

Think of it like filling a tire with air. The tire hasn’t lost material (muscle), it just has less air (glycogen).

Now this is crucial because when your muscles are depleted of glycogen due to your calorie deficit, it creates an effect where you look like you have less muscle relative to your body fat… This means you will appear fatter than you actually are.

Glycogen Depletion Rate Compared to Fat Loss Rate

You know how some people claim to have lost 5-10 pounds during their first week of dieting? This is due to a combination of water weight AND glycogen. Water and glycogen bind together in your muscles and are stored there. When you start dieting, this glycogen and water combo gets depleted and your muscle volume plummets.

They may have also lost a few pounds of fat as well, but it ‘looks’ like they have gained fat even though the scale says otherwise.

The mirror can be very deceiving.

Glycogen and Muscle Mass

Your body can only store so much glycogen which means it has a limited amount of glycogen you lose. Your glycogen stores do deplete rapidly while dieting, but do not worry!

As long as you are strength training, you will preserve muscle mass. Ever see someone with an arm in a cast? When the arm is done being in the cast, it is considerably smaller and has lost muscle. Why? Because it wasn’t being used!

So make sure to strength train while dieting. When you are finishing cutting fat and go back to eating a maintenance your muscles will fill back up.

So no worries!!

When you Will Appear Leaner

When your fat loss exceeds the weight you’ve lost in glycogen and water weight, then you will finally start showing the fat loss you’ve achieved.

The first month or so can be a rough patch for a lot of people. Especially if you are basing your success by what you see in the mirror.

Don’t become discouraged!

This is only temporary and after that short visible road block you will start to see for yourself that you have in fact lost fat.

When you are Lean Enough

Listen, you want to look lean and defined even with your muscles depleted. This is a great indicator to know that you have achieved an ideal state. That way, once you go back to eating at maintenance your muscles will fill out, making you look even better!

Wrapping It up

That first month or so of dieting can be rough. Especially because according to the mirror, you may look worse. Don’t lose heart!

Measure your waist and use the scale. These two are a powerful combination for keeping track of fat loss.

You WILL look better visibly, it just takes time for your fat loss to exceed your glycogen/water loss.

Once that happens, the mirror will start to show you what the scales and waist measurements have been telling you. That you have achieved significant fat loss!