Hello Dear Friends, and Welcome to my Blog!
Fall is here! Summer is almost over, schools are back and almost everyone is resuming their work and life routine. Although it may seem like fun is over, some people feel good about having their lifestyle organized and look forward to starting over a new season, as a new beginning to a better version of themselves.
I would like to seize the occasion to discuss the importance of maintaining a healthy and balanced lifestyle during autumn. Thus, I will dedicate this month’s blog to offer you some useful tips to staying active in Autumn and also to adapting yourselves and making healthy changes to improve your health. Read on for autumn fitness and nutrition tips:
Keep on exercising: Exercise is important now as in any time of the year. As the weather cools, stretching is even more important, as is exercising indoor. Yoga and other flexibility-enhancing movements will help us stay young and fit. Also, it is important to note that we feel as young as our spine is flexible. Our weight work and aerobic activities are also vital and will help us stay fit, toned, and strong and will support the immune function and circulation. A vital body rarely gets sick.
Boost your immune system: With the changing season, now is the perfect time to boost your immune system. Mother Nature will help you boost your immune system through some of the best natural immune-boosters such as: drinking plenty of fresh water, eatinng plenty of raw foods, garlic, lysine, probiotics, Vitamins B, C and D, E3 Live, mushroom, zinc and honey.
Drink sufficient water and stay warm: You may not feel as hot as over the summer months so you might not feel the desire to drink as much, however, fluid loss is still an important consideration. Avoid cold drinks and ice, and Keep warm and start getting into those yummy soups!
Limit your alcohol intake: Alcohol can have many negative impacts on the body. It is high in calories and lacking nutrient value. Some researchers have also suggested that because alcohol is metabolized in the body first, any food consumed in combination with the alcohol will be more easily converted to fat. And finally, when you drink alcohol, You may be more inclined to indulge or make poor choices because you aren’t able to think clearly.
Eat healthy foods: Diet is an important focus now and you must learn to enjoy good foods. Most of us need more protein and heat generating foods in the colder months. They will keep our blood and energy moving.
Hello Dear Friends and Welcome to my Blog!
In this month’s blog I am going to discuss the link between Fitness and Mental Health. How does fitness effect our mental health and why?
The reason to writing about this topic is because many people consider fitness as optional while it is a must to maintaining mental health as it is also a major factor to leading successful lives and healthy bodies. Please read below for Fitness Benefits to Mental Health.
Exercise relieves Stress
It’s a well-known psychological benefits. Also one of the biggest reasons why people take up exercise. The science behind it is well documented, as well as it’s calming effect on a stressed mind. But how does a physically stressful activity on the body actually end up relieving stress?
Exercise releases neurochemicals into the brain. The big ones being endorphin, dopamine, and norepinephrine. These chemicals are associated with better cognitive functioning, alertness and elevated moods. In addition to dumping feel good chemicals into your head, it also helps purge stress hormones from your body cortisol and adrenaline.
Exercise gives you Emotional Resilience
One study separated participants between those who exercised regularly and those who didn’t. Both groups were equal in mood before the experiment. Then they were exposed to a stressful event. They observed that the physically fit group actually had smaller declines in positive mood than their more sedentary counterparts.
It seems that people who get regular exercise are able to maintain a more positive attitude and emotional outlook after something stressful occurs. This gives exercisers yet another level of protection from the day to day stress that happens to all of us.
Exercise prevents Depression
Preventing depression is even more important than fighting it. Research tells us exercise helps the symptoms of depression, but scientists didn’t understand how. At least until a study proved some key points. During stressful situations, there’s a harmful substance that builds up in the blood. The blood then carries that substance to the brain. People who exercise regularly have a protein usually produced by skeletal muscle through physical activity. The more physical activity you do, the more protein produced. So by doing regular exercise you build up the amount of protein in your system. When stress strikes, the protein eliminates the harmful substance, and shields your brain from symptoms of depression.
Exercise improves Self-Esteem
Self esteem is important if we want to live a happy life. Low self esteem creates stress, depression, and anxiety. Also, it can negatively impact our job and academic performance. If gone unchecked it can also cause a number of other unhealthy behaviors.
Exercise has been shown to affect self-esteem positively in all ages. Many studies reported finding a change in self-esteem through exercise. In fact, the more physically fit one was, the higher one’s self esteem. One final result they reported was that the type of exercise program could also affect the level of self-esteem. So if you’re looking to boost your self-esteem, go hit that pavement, pool, or treadmill.
Welcome to my blog! This month`s topic is about binge eating. I have many friends, family members and even my own clients seem to fall in the trap of this disorder. Some people workout on daily basis, but they never seem to lose weight although they have been consistent with their training routine. It is very critical to know the importance of our nutrition habits and food diets, and how it can affect our weights, moods and even emotional stability.
In my observations I have realized that some of them suffer from “binge eating”, which means
the consumption of large quantities of food in a short period of time, typically as part of an eating disorder.
Although they might not admit it, many people seem to use food as an alternative to fill emotional emptiness, boredom, anxiety, depression and more.
So, someday you feel depressed, anxious, and angry, so you head for the refrigerator and stick your spoon into a gallon of ice cream and you binge, the next thing you know you also ate the cake, the chips and whatever was there on the table. Then you feel depressed, anxious, and angry about bingeing and despair of ever being able to stop,
It’s not so much the amount or what you eat, but what it feels like. Is the food in control? After the first bite, can you stop?” If the answer is no, you’re on an eating binge. And I must say this can happen to anyone of us, but as it might affect our bodies and health on the long run, allow me to present to you way to prevent binge Eating:
Stop nighttime binges. On its simplest level, binge eating at night is often brought on by
starving all day, thus Doctors recommend that you eat a sensible breakfast and lunch, and you’re less likely to clean out your refrigerator at night.
Do something. Take your mind away from your forbidden food by focusing on
something that takes all your concentration, like reading a book or playing a puzzle, you can go for a walk. Just engage yourself in a mind full activity away from food. You will notice that you are really hungry, food just seemed as a waste of time and you can actually survive the rest of day.
Wait. If you feel the urge to binge, set the kitchen timer for 15 minutes and try to figure
out what’s going on: are you really hungry? Or is it because you are probably angry, bored…?If so, try to figure out why you feel so upset, and instead go for a run or a workout, talk to someone, just for you know, food won’t solve your problems”
Forgive yourself. You didn’t start bingeing overnight, and you won’t be able to stop that quickly either. Each small step that you take away from bingeing will help you feel better about yourself, but it can take some time to change your behavior completely. Forgive yourself in advance for setbacks. And just remember: To succeed, the trick is to try and try again.
Record your indulgences. Even if you’ve just eaten the whole box of Cadbury chocolate fingers or that large Lays chips, it’s not too late to do something about the binge, Write it down and track your eating habits, it will help you keep track and you can work on resolving what triggered the binge, so that you can figure out what to do differently next time.
Bridge or Butt Lift workout
Benefit: Glutes and Hamstrings
No Equipment needed
1 – Lie flat on the floor, on your back with your hands on your side and your knees bent. Your feet should be placed around shoulder width. This will be the starting position
2- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
3- Slowly go back to starting position as you breathe in.Repeat.
Today I will introduce to you The famous lunges!
This is an easy-to-learn, safe and incredibly effective exercise.
It helps you improve your balance and coordination and of course strengthen Your buttocks and legs.
Just follow the steps:
1- Keep your upper body straight, with your shoulders back and relaxed and chin up. Find a point to stare at straight ahead, to keep yourself from looking down and keep your neck straight.
2- Consciously engage your core. This will help with your balance and tighten your tummy.
3- Step forward with one leg, lower your hips by bending both knees until they are both roughly at 90 degree angles. The farther down you go, the more challenging the exercise. Do not let the knee of your front leg extend past the foot. It is critical that stays at a 90 degree angle.
4- Keep the weight in your heels and push yourself back up to your starting position. Just straight up and straight down.
Repeat, starting with the other leg.