Tuesday, 1 March 2016

How To Increase Your Energy

Being tired in fast becoming the new 20th century disease. According to the book 'The 28Day Plan' lack of energy can be attributed to: a bad diet, overindulgence in alcohol, lack of sleep and smoking. Plus we know that stress can zap our energy and leave us feeling tired. So how can we get more energy into our life?

One of the best ways to increase your energy is to eat energy producing foods such as porridge, muesli, fish, poultry, lean lamb, bananas, dried fruit, fresh fruit, fresh vegies, baked potatoes, wholemeal foods, fresh juices, water, Soya milk, seeds and nuts. Foods to limit are coffee, tea, cows cheese, beef/pork, sugary foods, pastries, biscuits, chips, white flour foods, fizzy drinks and chocolate (oh no!).

Other tips in the 28-Day Plan book to raise and restore energy are:

(1). Hibernation-take 20 minutes a day for quiet time. Think about no one and nothing. Lie down, listen to some favourite music or close your eyes and drift off to a beautiful island.

(2). Breath-Spend 5 minutes doing some deep breathing. Sit on the floor in comfortable clothes. Close your eyes and slowly breathe in through your nose, hold for a count of five and slowly exhale to a count of 5.

(3). Laugh-Have a good belly laugh. Watch a funny video or tell a funny joke. Refer back to my last newsletter for more tips.

(4). Sleep-Most of us realise we need 8 hours of sleep for the most benefit. Some other tips are to sleep with the window slightly open (be security conscious too). Have a firm supportive mattress and sufficient pillows. Eat at least 5 hours before going to bed. Go to bed the same time each night. Relax before bed.

(5). Pamper yourself-Go out and treat yourself to a beautiful bunch of flowers (or pick some from your garden). Have a massage, give yourself a facial or bubble bath, and go out for herbal tea with a friend.

(6). Do some stretching and flexing of your body at the start of each day.

(7). Exercise for 30 minutes each day. Some exercise ideas are: walking, jogging, cycling, skipping, bouncing (trampoline), swimming, cleaning and gardening. Have a health check before starting any exercise program.

(8). Eat breakfast.

So get to it. Use this information and tips to begin putting more energy back into your day!

Lisa Branigan specialises in coaching women who are stressed, tired and overwhelmed with their busy lives. Lisa is the author of “Life Solutions” a free monthly e-zine providing tips, advice and information on self-care and wellbeing.

For further information: Phone: +61 89757 3750 or 0439 828 594 Website: http://www.quantumcoaching.com.au Email: lisa@quantumcoaching.com.au

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Monday, 29 February 2016

Take The Low Approach To Great Abs

Not only are rock hard abs a symbol of fitness, but strong and flexible abdominal muscles help trim your waist and end back pain. Two very important health goals of many who enter an exercise facility. It allows you to move from side to side with stability and control. Men and women want to walk on the beach and show off all their hard work by exposing their abs. From what has been seen in gym and health facilities, it is most worked on muscle group or it is the most neglected. What category do you end up falling into? There are many ways in which you can work you abdominal muscles. There is scientific sequence to effectively shaping and creating great abs.

Most people are stronger in their upper to middle abdominals compared to their lower abdominal muscles. It is recommended that you work your lower abs first since you are freshest and have the most energy to get the most out of your stomach. The abdominal muscles react and provide optimal results visually when performed to failure. Failure occurs when the muscle is thoroughly exhausted and the exercise can no longer be executed. This means you can not do one more painful repetition. Your mid-section should be worked in this manner all the time.

Some examples for lower abs are as follows:

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The reverse crunch (using the slant board) - with your hand holding the bars and your legs straight on the floor, raise your knees to your face, while bending your knees, until the foetal position. Then slowly drop your rear end until you touch the board and repeat the exercise.

Leg lifts (performed on the Roman Chair) - Start with your back on the back support and lift your knees/legs to its highest point. Feet should not be allowed to swing behind your rear end at its lowest point for safety and momentum purposes.

Hanging leg raises (performed on the cable machines) - Start by hanging from the middle pull up bar on the cable machines. The hanging leg raise is probably the most result producing stomach exercise since it is generated from the lower abs and then incorporated the upper abs at its peak. It begins by having your feet lift over and above your waist until it reached approximately where your hands are holding on. Remember to keep you body from swinging back and forth. This will cause you to use more stomach muscles and less momentum.

Then proceed to your upper/middle abs to get that desired burn.

The Ab Roller, which is great for upper abdominals and obliques, is great to start with since it promotes safety and immediate results. Exercises utilizing the ball and floor mats are great ways to end a stomach workout. The utility ball allows for maximum stretching to hit all areas of the mid-section.

Since your stomach is considered your smallest muscle, you are able - and recommended to - train them up to 6 days per week. A cardiovascular work out which consist of constant aerobic activity which last for more than 30 minutes at your 80% target heart rate is extremely beneficial and necessary to achieve that ever desired six pack.

Great abs are only obtained through hard work, perseverance and proper form. They are the central point in which your motion begins and ends. In the end, great abs will give you the needed support for your workout and your life.

For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com

© 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com

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Sunday, 28 February 2016

The Basics Of Arthritis

Arthritis signals people in a variety of ways. Joints might
crack suddenly, like knees upon standing. Other joints may
be stiff and creak. Maybe pain occurs, like when trying to
open a jar. What's it all about? Let's look at the basics
and learn more.

Arthritis actually means "joint inflammation" and has over
100 related conditions or type / forms of disease. Left
untreated, it can advance, resulting in joint damage that
cannot be undone or reversed. So early detection and
treatment are important.

The two most common types of arthritis are osteoarthritis
(OA) and rheumatoid arthritis (RA). Although both have
similar symptoms, both happen for different reasons. When
joints are overused and misused, the results can be OA.
What happens is that the cushioning cartilage that protects
the joint breaks down, resulting in the bones rubbing
together. This generally happens in the knees, but can be
found in the hips, spine and hands often, too. And only in
later stages will a person most often feel pain, after
quite a bit of cartilage is lost.

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The second type, RA, refers to the body's immune system
attacking joint tissue. Still not fully understood in the
medical community, this condition most often starts in a
person's hands, wrists and feet. Then it advances to
shoulders, elbows and hips.

Similar symptoms include pain, stiffness, fatigue,
weakness, slight fever and inflamed tissue lumps under the
skin. And both OA and RA generally develop symmetrically,
i.e. affecting the same joints on both the left and right
sides of the body.

A difference in OA and RA to note is with swelling. With
RA, people report "soft and squishy" swelling. While with
OA, people report "hard and bony" swelling.

There is no specific age for arthritis sufferers. While it
can affect every age group, it seems to focus on those over
45 years of age.

And while neither gender is immune, a reported 74 percent
of OA cases (or just over 15 million) occur with women and
a slightly lower percentage of RA cases occur with women.

People with excess weight tend to develop OA, especially in
the knees when reaching over 45 years of age. However,
losing weight can turn the odds around almost by half.
Regular activity combined with exercise also reduces risk,
strengthening joint muscles and reducing joint wear.

There are many ways to effectively manage arthritic pain
today to find relief. Available are arthritic diets,
exercise programs, over-the-counter and prescription
medications, relaxation and positive emotion coping
techniques. Also available are surgeries, supplements, home
remedies, natural and other alternative therapies. When
arthritis is first suspected, it would be wise to seek a
medical opinion first. Then as time and resources allow,
check out the other options.

A few clinical studies show that ‘Harpagophytum Procumbens’ also known as Devil’s Claw is effective in treating joint conditions like osteo-arthritis, fibrositis, rheumatism and small joint disease. Find out more at [http://www.your-health-guide.com/arthritisrelief.php]

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