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Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts

10 December 2016

Get Kids Outdoors Again With A Smart Trampoline

If you’re considering a new trampoline for your backyard, it is important to consider your child’s safety. According to a study by Spine Universe, most trampoline injuries occur on trampolines purchased for home usage. The classic design of a trampoline simply doesn't protect against common injuries sufficiently. But one father and mechanical engineer decided that trampolines need not be unsafe for children, and set about to design, patent, and manufacture a safe trampoline alternative. Not only does this new trampoline design improve safety, but it is also the world’s first safe trampoline, leveraging digital game technology to get kids outdoors and embracing an active lifestyle.

Safer Design


Springfree Trampoline is an industry-leading manufacturerthat has been dedicated to reimagining the traditional design of trampolines for over 10 years — ensuring greater safety features and removing potentially threatening components and replacing them with jumper-friendly alternatives. More specifically, these trampolines are designed to reduce jumper contact with the 3 most common impact zones of traditional trampolines: the springs, the metal frame and the ground — where a trampoline with net enclosure is always a preferred option.

The design of these new trampolines effectively removes the possibility of pinching and other injuries caused by springs as they are removed and replaced by lighter and stronger composite rods that are located beneath the jumping surface to ensure that kids never come into contact with them. Traditional trampolines are constructed with dangerous metal frames surrounding the jumping area itself, putting jumpers into danger because of the close proximity, but the Springfree design removes this danger by placing the frame beneath the jumping surface. As a further improvement, the net enclosures of traditional trampolines utilized rigid steel poles to hold the nets in place, which could cause additional injury to jumpers that come into contact with them. These new trampolines come equipped with a FlexiNet that uses flexible poles to absorb the energy from the bouncers to reduce injury. Combined with the shock absorbent SoftEdge mat, these trampolines create a 360 degree sphere of fun which kids can enjoy safely.

A Smarter Trampoline


Springfree models also feature the very first integration of smart technology with trampolines. This company has partnered with tgoma in an effort to encourage kids to become more active outside. The tgoma game design promotes active screen time by providing kids and adults alike with a unique outdoor digital game experience offering an effective physical workout. In fact, according to Ezine Articles, a Nasa study found that "rebounding on a trampoline is 68% more effective than jogging". Not only a digital experience, the tgoma system allows users to participate in competitions, track activity, set goals and much more. This integration actually won them a 2016 Digital Design award at the Australian Good Design Awards. 

C:\Users\Tyler Willis\AppData\Local\Microsoft\Windows\INetCacheContent.Word\1W5A7054.jpg

A Better Choice


With this much safer trampoline design and the fact that tgoma promotes active screen time, parents and children can finally agree on a trampoline that ensures both safety and fun. Additionally, Springfree Trampoline manufactures all of its trampoline parts inside one facility, with no outsourcing of construction, to ensure all of parts are of the highest quality and standard. The best trampoline companies receive the backing of industry awards, such as The Parent Tested Parent Approved Award and The US Family Choice Award. If you’re looking for the next best trampoline for your family, consider one that puts health and safety first.








10 October 2016

How To Win The Weight Loss Battle

** This post contains affiliate links. I will be compensated when you click and make a purchase. 



Are you sick and tired of your yo-yo diet? Have you tried every known diet to man? Have you been exercising and yet, there seems to be nothing that can budge your weight loss regime? Well, you are not alone in this health dilemma. I have been battling the bulges for some time now. I must have tried every fad diet available to mankind, drank more weight loss products I could buy in the market, exercised like crazy, and all of those did not make me loss the weight I have intended to do.

Losing weight is just no sweating it all out or eating healthily or cutting back on portions. You have to equip yourself with these weapons in order to battle your very own demon when trying to lose weight.



Fix your mind set


This is one of the toughest hurdle I have to face when the motivation or will power to commit to a healthy lifestyle is almost non-existent.

The mind is a powerful organ in our body and it can control many things. You have to change your mind set about viewing your body, tasting food, buying food, eating out, and sweating it.  The old adage "no pain, no gain" is a perfect mantra to tell yourself to commit.


Chose what you eat


I love eating and I guess, a lot of people do. I have a good relationship with food but lately, I have been braking up with most of them, ie. the chips, sodas, sweet treats, and processed foods. Yes, I have to break up with them even if sometimes I want to give in. There are plenty of healthy snacks you can binge on like cut carrots, cucumber slices, fresh fruits, dried fruits, low fat yoghurt or healthy mix of nuts.

Do not compromise on the quality and type of food you will put in your mouth. Commit to eat healthy by clearing your cupboard of junk food. It's okay to treat yourself once in a while with a slice of cake but try not to until you have mastered the art of saying "no."


Sweat it out


I really hate exercising  because I don't like my own sweat. I am just fussy but my fussiness won't make me healthy. So, I have to embrace the sweat of my labour!

You can never be too busy to find time to commit to an exercise routine that you are comfortable with. I allocate at least half an hour each day to just walk on my treadmill. It may not be much compared to those who go to the gym and really, really sweat it out. But the point is, take baby steps in fighting your own laziness. Do not justify in your head whether you are tired or not, sleepy or not, not in the mood or not. Just do it. It's only half an hour, at least 5 days in a week. Start little but go steady.


Write it down


Write how you feel about the whole ordeal. Keep a journal of what you eat so you can track your progress. Write your body measurement at the start of your goal then compare later on when you are progressing.

Keeping a journal of your weight loss goal keeps you in tract and is a constant reminder of your journey to a healthier life.


Have a support system


It's always nice to find someone who can back you up when you're not feeling it. My hubby is my biggest challenger and motivator right now.  He's been jogging for almost 3 months straight and he is committed. Unlike me, I am still far behind. But he challenges me so I am up to that.

Find a buddy you can exercise with or share your new habit of eating clean food that are good for your weight loss and over all well being.


Tap your energy for the day


If you're usually awake before the sun even rises then you're a morning person. Some people are nocturnal. Tap into your energy for the day and try to utilize that energy productively by engaging on activities that will help burn calories like cleaning the room, dancing, walking your dog, using the treadmill.

Some people are more productive during the later part of the day so an afternoon run or exercise to use the remaining energy they have is good to incorporate exercise in the day-to-day activity.



Losing weight is never easy. Let's get very real on that one. But it's not impossible. Just be focused, steadfast with your determination, and challenge yourself to do something that is not very comfortable. It may be hard initially but you'll see the results later on. You're not alone in your weight loss battle. There are many out there who are struggling so hard to lose the weight, just like me. Keep trusting yourself that you will reach your final weight goal. And when you do, we are all going to cheer!

Share your successful weight loss stories here if you have. Leave a comment if you want to. I will be happy to read your story.




03 April 2016

The 7-Minute Workout For The Busy People

It is hard to make an excuse when it is only to spare 7 minutes of our time in a day to engage in activities that will enhance our health and wellbeing. 7 minutes. It can't be that hard, right?

Well, good news for everyone who is always busy, always have an excuse to miss gym sessions or not to exercise, always forgetting to devote time to be physically fit, and those who just have lazy behinds like myself. I am guilty! So, when I saw this free 7-minute workout in the web and watched how easy it is to follow them, I feel so ashamed. I practically have no more excuse to make after watching it. I take more time sitting, thinking of what to eat for dinner compared to getting myself dressed for a good workout and actually engaging on the 7-minute workout.

Visit the Well Workouts (site: http://well.blogs.nytimes.com/projects/workouts/) developed by the New York Times especially for busy folks like us. I am not sure if it was created by Gretchen Reynolds as her name appears on the workout diagram but I give credits to her and NYC Times for this amazing compilation of easy-to-follow movements to help me and you to get going.

There are 2 kinds of 7-minute workout available in the site. 

Scientific 7-minute workout

According to the site, it consists of 12 exercises using your body weight, a chair and a wall. I can live with that!






Advanced 7-minute workout

This is the more intense and demanding workout out of the two in the site. It requires you to have dumbbells. It also takes only 7-minutes to complete the routine.




The site comes with a choice of 2 voice overs, Phoebe, your female cheerer or Alastair, your male voice coach. And if you want silence, just the visuals, then you can disable the voice over as you please.

This 7-minute workout is a great routine and they are not complicated unlike the other fitness videos I have seen before.  Now, I don't have any reason not to exercise even for just few minutes in a day.


(Photo credit: http://well.blogs.nytimes.com/projects/workouts/)

24 October 2015

5 Tips To Get Active This Winter

There is no denying but winter will soon be upon us. And what does that mean to the active and health buff people out there? It will be more challenging to pound the road for a quick run outdoors or pull yourself up from bed from that nice slumber.

Getting fit is a must to live a healthy life. Winter time is not as friendly as the other seasons when it comes to exercising. Regardless, people must stay fit what ever the season may be. So, how do you get active this winter without having frostbites?

Here are some tips you can follow to help you pump that adrenalin even if you are stuck indoors especially at the coldest time of winter:


Clean the house

This can be done regardless of season and perhaps, you will still burn more calories when you do it during the colder climate because your body will try to expel those calories by warming up your body.  All those lifting, sweeping, dusting, and taking out of garbage stash can move a lot of muscles and burn fats.


Shovel snow on your driveway (and even your elderly neighbours)

Now this will be a surefire way to burn those flabs because of the torso bending and arm muscle movements you will do. Do not just shovel your driveway but also do a good favour to your elderly neighbours, if you have some.  It will be twice as much effort on your part which will burn more calories too. Many shovelled driveways = many calories burned!


Go skating, sledding, have snow fights

Not only are they fun to do during winter, they also pose many muscle movements that will help churn those calories out.

I have taken this info from sparkpeople.com to show you how sledding can burn lots of calories. This is just an example.


(Photo credit: sparkpeople.com)



Exercise at home

Yes, even if you are stuck at home, watching TV or just reading a good novel, you can interject an exercise routine at home. If you cannot go to the gym, let the gym come to you. And how, buy small gym equipments even before the cold winter comes. Your purchase does not have to be very expensive. You can buy a simple stepper, small barbels, jumping rope, or even the hula hoop! Try to equip yourself with simple gym equipments. A treadmill can prove to be wise purchase especially if you can buy one that you can store under your bed or fold later on.


(Photo credit: dreamstine.com)



Walk in the mall

If there's not much space to walk around your home, go to the nearby mall and walk inside the heated premises. That way, you get your dose of retail therapy even when you're just window shopping. Walking inside the mall can increase your heart rate and help in the burning of fats in the process. Dress warmly and appropriately for the activity because brisk walking can still make your perspire.






27 July 2015

Burn Calories While Using Trampoline

**This post contains affiliate links. I will get compensated when you click and make a purchase. Thank you.


Engaging in any activity that will increase your cardio rate and burn calories is considered exercise. Even sweeping the floors, doing laundry and those household chores that you do can be considered as a work out. However, if you are the hyper type and would love to jump around because of your endless energy, why now consider jumping on a trampoline and burn calories while having fun and be like a kid all over again?

Jumping in a trampoline is a good way to burn fats. Continuous jumping in a trampoline can burn around 60 plus calories for a 170 pound person for 15 minutes. You can compute the number of calories burned using the calorie calculator from sparkpeople.com

http://www.sparkpeople.com/resource/calories_burned.asp


(screen grabbed from sparkpeople.com)



So, if your trampoline is gathering dust in your backyard or has been left for a while unused; now is the right time to get going and start jumping like crazy!

And if you need to update parts for your trampoline, Click Here to visit TrampolinePartsandSupply.com.

Free Shipping AND 5% Coupon Trampolines & Swing Sets - TrampolinePartsandSupply.com Code: 1138668738


20 April 2015

Getting Started On Losing That Winter Padding

Spring has sprung and summer is just around the corner. Like any normal, warm blooded female you are eyeing your wardrobe and wondering how you’re going to get rid of those few pounds that all the winter warmer food has added. The obvious choice is to start an exercise regime but how do you do that?

The following is a simple guide that will help you get that little kick start you need to shed those extra pounds in time for summer!

Do your research

The first step is to use the internet. It is FULL of plans and articles that will help you achieve your specific fitness or weight loss goal. If you find something that interests you or that you think will work, but there are items that you need to buy to use them, then search for special deals and coupons from Discountrue that will help you save money at the same time! It is of course important for you to have the proper gear necessary for exercising safely and in comfort so look for coupons to make sure that you can afford to get the very best quality fitness apparel and equipment.


Make an appointment

Make the time and set an ironclad appointment. Pick the best time for you to have your workout, and then set an alarm on your phone to remind you about it. Don’t let anything interfere with your scheduled workout. It may seem like you don’t have enough time in your day for exercise but if you use that time to replace a particular habitual activity that is unhealthy or you don’t really enjoy then you can kill two birds with one stone.


Enjoy it

Find an activity that you enjoy. Starting a fitness regime is not going to be easy, don’t make it harder on yourself by choosing something that you don’t really like to do. You don’t even have to go to a gym; you can try cycling, walking, and inline skating, join a local sports club, or try home fitness videos. As long as it is something that you LIKE to do and that you won’t dread having to do every day.


Set reasonable goals

Don’t try to start off as though you are an ironman athlete. Start small, maybe five minutes of exercise or one mile of running, walking, or cycling a day. Once you’ve gotten accustomed to that, increase it to 2 miles or ten minutes. If you overdo it you are going to associate exercise with pain and discomfort, it is natural for both your brain and your body to avoid this so it is only going to make it harder to keep up with your regime.


Last but not least, add accountability – share every milestone and goal that you reach with someone! It doesn’t matter if it’s Facebook, your work colleagues or your family. As long as you have someone who is aware of what you’re doing and expects regular updates from you. If you want more tips, visit Discountrue, but I'm sure with these four alone, you will be well on your way to reaching your personal weight or fitness goal so all that’s left to do is to start today!


18 January 2015

3 Simple Activities To Burn Calories For The Busy People

Ir's already 2015 and have you started with your New Year's Resolution? Is being fit, healthy and active for 2015 a part of that. If so, it is time we drop the "I'm too busy, I have no time to exercise" line and get on with the business.

Exercise does not have to be strenuous that you really have to sweat it out or pump up iron to build lean muscles and burn off some fats. Exercise also includes simple activities that you already do in a day to day basis. Here are some ways to exercise when you are too pressed for time. You can squeeze in these simple activities and routine even during office hours to ensure that you get to move around during the day.


Keep walking

Bring a cart to the market and walk when buying your grocery. Park somewhere far (but still safe and within visibility) so you can walk to the entrance. Take the stairs rather than the lift. Go for a morning walk with your dog. Walk in the park for at least 20 mins. or so and that should get your heart rate moving. Just keep walking and find every opportunity you can to walk rather than ride the transport or drive around in your car.


Clean the house

Who says cleaning does not burn calories? Cleaning exerts effort and a lot of movement so you get to not only burn calories but also flex your muscles.


Engage in short intervals of intense cardio workout in your routine

If you can only spare at least 30 mins. each day for your exercise then make it more effective by including short bursts of intense workout like sprinting while doing your normal treadmill routine.




28 September 2014

Plank Tricks To Do To Have Better Abs

I have been dreaming of getting my flat abs back no matter what it takes. I have started exercising slowly as I ease my way back to the healthy lifestyle I used to have before I got hooked to the sedentary life I have adapted.

It is hard work and really, patience play a great role to be able to go back to a healthy and active lifestyle but if you're already there and just needed some push to have better abs, or is aiming to get the abs you always wanted, here are few tricks to do to get that washboard abs.

These tips are great to help you get that nice core. Work it out!

(Photo credit: Samantha Okazaki/Today)


Plank Jacks
It's like doing a jumping jack but into a plank position on the ground. And here's how you do it: Get into a plank position on your forearms, propped up on the balls of your feet. Your abdominal wall should be engaged, your legs should be straight and your feet together. Keeping your upper body still, jump your feet about three feet apart and back together as if you’re doing jumping jacks. Do three sets of 10 reps.

Donkey Kick Planks
Get into a plank position on your forearms, propped up on the balls of your feet. Again, your abdominal wall should be engaged, your legs should be straight and your feet together. Shift your weight to one leg, bend the other leg and bring your knee in towards your chest. Then kick your foot back and up until your leg forms a perfect "L." Knee in and kick out 10 times and then switch legs.

Side Plank with Leg Raise
This will help the obliques get toned and it's a bit tough to do. You have to lie on your side and prop yourself up into a side plank by leaning on your left forearm. Keeping that elbow at a right angle, lift the entire left side of your body so that your left shoulder, left hip and left heel form a straight line. Your body weight is on the side of your left foot. Keep good form by contracting and holding your abs. Put your right hand on your right hip, elbow towards the ceiling, and then raise your right leg as high as you can and lower. Repeat 10 times and switch sides.


Good luck and keep that form and engage your core! Let's do it!


(source: Jenna Wolfe - Today.com)




30 July 2014

Review - Ozeri 4x3 Motion Digital Pedometer




I used to jog and brisk-walk at the park before. However, times have been rough and the weather is not cooperative so it is hard to stay track on my walking exercise.

I bought a treadmill at home to use for this very reason – lose weight and keep track of my healthy lifestyle goal. I use a small pedometer which I bought for around $40 but it only lasted for a year because the clip kept getting loose and it kept falling too. So, I have been in search of a new pedometer to track my walking performance.





I thank Ozeri for sending me this nice  4x3  Motion Digital Pedometer. It came very timely because I started using my treadmill again. It will be very handy to help me track my progress.



What I like:
  • It is very lightweight. My former pedometer is a bit heavy compared to this one which only weighs 28 grams (with the lanyard attached)
  • I like the rectangular shape compared to my round pedometer.
  • The screen is also rectangular and has a split-screen display for multi-data views. The multi-view keeps me on track without having to look at a separate watch or calendar when taking notes of the stats.
  • It comes with a small hole where you can loop the lanyard so you can wear it on your neck or just keep it in your pocket if you wish.
  • The mode and setting buttons are in front. No need for me to grope on the side to set the time and date or scroll through my reading.
  • It records STEPS, DISTANCE, CALORIES BURNED and TIME.
  • It has built-in clock, calendar and timer.
  • It can count upto 1 million steps.
  • It can record data for 7 days.
  • It uses the new 3D Tri-Axis Sensor that can read in any position. 
  • It has auto-sleep. It switches off after few minutes when not in motion which helps save battery life.
  • It’s not bulky. It has a very sleek design.
  • It can be reset if you need to start a new tracking of your data.




What I don't like:
Nothing. This is a great pedometer to use.


Price: $18.95 at Amazon


Specifications:
Uses Lithium CR 2032 battery
Plastic casing
Backlight for night reading of stats
1 in. x 3 in. x 0.75 in. in size


Packaging:
Packed in a transparent plastic box with paper cardboard to hold the manual, lanyard and small screw driver and soft shell plastic to hold the digital pedometer.


My recommendation:

I highly recommend this pedometer. It is the perfect type for me. I like how easy it is to use and it’s not heavy that I could feel it weighing me down when worn. Other pedometers I have tried in the past are a bit bulky and heavy that it became cumbersome to use them. It is value for your money.


You can purchase this Ozeri 4x3 Motion Digital Pedometer at Amazon.

To know more about their products, you may visit their FB page here: www.facebook.com/OzeriProducts



Disclaimer:
I received this product complimentary from Ozeri for evaluation purposes. My feedback is based on my findings and experience with the use of the product. All opinions expressed herein are 100% mine and may vary from yours. I only review products/services that I like and feel will be beneficial to my readers.






27 June 2014

Yoga For Athletes


Seasoned athletes like runners face the risk of injury as they exert themselves to the maximum. Strenuous exercise creates an imbalance in the involved muscle groups. Yoga can help as it balances muscle and body activity. You become more conscious of your effort and movements, and try to avoid niggling injuries as much as possible. Regular yoga practice can also improve your endurance and stamina.

If you are injured, do not fret. Try to practice simple yoga poses to restore strength and flexibility to your weakened body. Yoga teaches us how to balance our mind, body, and spirit. We begin to develop inner balance which can guide us throughout our career and lifetime.

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Yoga teaches us to become aware of our body’s strengths and limitations. We learn not to over-exert ourselves, thereby minimizing the risk of injury. Repetitive motions and vigorous exercise cause overused muscles to become inflexible and hard. This tension affects blood supply and reduces elasticity. As a result, an athlete is forced to strain harder, which creates more stress. Yoga helps here by elongating and relaxing these tight muscles. The psychological aspect of yoga is important too for athletes, as they need to focus intently on their game without being distracted by the crowd, weather conditions, etc.

You can select a suitable yoga style for yourself depending on your fitness goals. Professional athletes can try power yoga, which is a demanding style that lays emphasis on strength and stamina. The holistic approach of yoga can help athletes discover imbalances and weaknesses in their body, which they can strive to eliminate. 





15 May 2014

Beach Body Ready!

Image from poshreviews.com


It’s time to take out those bathing suits and strut your fit physique in the beach area this summer. However, are you shy of your flabby tummy, jingly arms and wobbly thighs? Fret not! You can tone your body and prep yourself for that summer beach body you have been aiming for.

Be realistic with your goals. You cannot lose the fats just like that in few weeks times but you can tone and firm them if you regularly exercise and workout.

Here are some ways to burn some serious flabs and get fit for summer!


Do ab crunches

Lift weights

Jog, brisk walk, run or cycle and get that cardio pumping

Do the Zumba! (Check with your doctor first)
Do the Insanity workout! (Check with your doctor first)

21 April 2014

Wear A Comfortable Active Wear For An Effective Workout


www.sweatybetty.com
Photo credit: Sweatybetty.com


We tend to disregard the importance of wearing a comfortable active wear to fully maximize our workout routine. We just let our attire slip thinking we will get sweaty and unglamorous during a good workout. On the contrary, it should not be the case. Just because you are exercising does not mean you can wear the loosest shirt and baggiest jogging pants you can find in your closet. No! No! No!

Let me break it down for you, okay. Here are reasons why wearing a comfortable active wear appropriate to the type of workout that you do will be beneficial on the routine.

Wearing the right active wear can actually enhance your performance during a workout.

Imagine wearing an ill-fitting outfit to the gym and then you bend and it ripped open? Is that something you want to experience? Is it the kind of comfort you want to have when exercising? This is the reason why it is important that you choose the right active wear like the ones in Sweaty Betty online shop. You want to be able to move with ease and comfort and not limited. That should be your cue.

Wearing the wrong support bra can be a painful experience.

Wear supportive sports bra to make your workout effective rather than painful. Do not wear ordinary brassiere that is not designed to handle the extensive workout you will engage your self to. Head on to the lingerie section of a department store and have your chest measured correctly. Try out some styles and see if the stay in place even if you jump up and down, twist around and even bend. Make sure they are fit enough to let your breathe but not too loose that it will not support you properly.

The right bottom garment can help you to bust a move in your exercise routine.

www.sweatybetty.com
Photo credit: Sweatybetty.com


Choose your bottom garment accordingly depending on the type of exercise you will do. There are a multitude of gym wears available in the market that will cater to the kind of exercise you will engage in like shorts for cycling, yoga pants and straight cut for jogging.

Not only they will make your movement fluid, there are also active wear made for the tough activities like practicing for the triathlon or doing a body combat.

The right materials can prevent accumulation of sweat and odor.

Not all active wear are created equal. Some are made with substandard materials that will not absorb moisture during an intense workout and that will leave you wet and highly malodorous! Remember the “gym bag” jokes? That can be you.

Choose an active wear that is made with moisture-wicking fabric because it will separate the perspiration from your skin during the workout, leaving you dry inside.

You may also buy active wear made from cotton to absorb moisture during a lesser intensive workout.


So, take into consideration your outfit when you decide to embark on any activities for your health. It pays to invest in active wear that will help you yield a better workout.


10 March 2014

Begin Your Journey to Weight Loss By Checking Your Metabolism First

Losing weight is not an easy feat. In fact, it is not very easy, many fail this endeavour. But for those who succeeded in their journey to weight loss, they were equipped with the right determination, focus, mindset and tools to embark on the journey.

I have friends who have successfully reached their healthy weight goal by sweating out - meaning, they exercised regularly and fixed their eating habits. However, before they went ahead the goal to losing weight, they had to check one thing - their metabolism.

Metabolism plays an integral role in our weight loss goals because it is the hormonal and enzymatic reaction our body makes when we cut back on food, what we eat and how our body transforms and utilizes them.

Before you embark on your weight loss regimen, make sure you are aware of your metabolic rate. You can check  it out here: METABOLISM CALCULATOR

Once you have established that, ease on your food intake. Reduce the amount of calories you are taking but do it gradually and not instantly. If you drastically cut back on food, your body will go into panic-mode and instead of burning those fats, it will store them for heat.

Add protein to your meal but use the lean one like turkey, chicken breast, salmon (also rich in omega-3) and have 5 smaller meals each day.

Drink iced cold water, coffee or tea at least 3 times a day because your body will have to work extra to warm up again.

Lastly and this is the most important part, indulge in regular exercise between 30-45 minutes each day. It may be a brisk-walking, using the stairs, cleaning the house, and walking the dog.  Any short bursts of exercise like sitting up and down your chair for few minutes without the help of your arms can pump up those blood to your heart and also help tone your quads.





22 February 2014

10 Great Habits to Beat RA


Rheumatoid arthritis (RA) is a chronic autoimmune disease in which the body’s immune system mistakes and attacks its own tissues as foreign invaders, like viruses and bacteria. RA is systemic—it can affect the entire body> RA can affect the heart, the lungs, the eyes and even the vascular system, but most often it affects the joints and the soft tissues surrounding them.

RA’s symptoms can be devastating. Along with fatigue, low fevers and a general malaise, it can cause inflammation, swelling, pain, and permanent disability in the joints. There is no cure. But today there are many medications that treat not only the symptoms—the inflammation and pain—RA causes, but which also slow the disease down to a crawl and keep it from causing joint and organ destruction

Here are 10 great habits to help you live well with rheumatoid arthritis:

1.     Eat a healthy diet. Choose fresh, colorful vegetables; lean meats, chicken and fish; whole grain breads, pasta, and brown rice; low-fat dairy like cheese and yogurt, unsaturated fats like olive and canola oil, and for a treat, fruit.

2.     Get plenty of sleep. Your body can fight and heal better when you’re well-rested. Get up and go to bed at the same time every day. Use your bedroom for sex and sleep only: ban your TV, computer, tablet and smart phone from the room. Keep your bedroom cool, dark and quiet. And if you still suffer from insomnia, talk to your doctor.

3.     Move your body. Gentle, moderate exercise every day, like range-of-motion stretching and brisk walking strengthen the muscles that support your weight-bearing joints—the hips, knees, ankles and feet. Exercise can help decrease RA pain by helping you reach and maintain a healthy body weight, too.

4.     Be a voracious learner. Absorb everything you can learn about RA. One good source of information is your doctor. Another is the Internet—but use care. The best sources of RA information are the CDC, the NIH, and the ArthritisFoundation.

5.     Live mindfully. Instead of worrying about the future or regretting the past, focus on the now, the present moment. Pause, often, to look for the gifts each day brings all of us. Consider learning mindfulness meditation—a very easy, amazingly effective method to de-stress, re-energize, and manage pain.

6.     Remember to play. RA can stress you out. Give yourself a break! Go out and see a movie, or spend time with good friends. Do things that you enjoy: listen to or make music. Read a book. Pursue a hobby. Have fun.

7.     Put your health first. It’s easy to put off taking care of other aspects of your health when you have RA. But when one part of you is off, it may affect another. Be on top of things: get regular medical and dental check-ups.

8.     Stick to your medication game plan. Your RA medications need to be taken on a regular schedule—and with care. A multi-compartment pill box that you can fill with a week’s worth of morning and evening doses can help you keep track.

9.     Keep pain remedies handy. Even with well-controlled RA, pain can be a real problem. Keep ice packs in the freezer, heat-packs near the microwave. Put salves and lotions where you can get them easily.

1.  Focus on others. When you’re in pain, it’s hard to empathize with others. But empathy works, first by distracting you from your own pain, and second, by reminding you that others might need you as much as you need them.

For more information about RA or other medical subjects, click here.

Leslie Vandever is a professional journalist and freelance writer. Under the pen-name “Wren,” she also writes a blog about living well with rheumatoid arthritis called RheumaBlog (www.rheumablog.wordpress.com). In her spare time, Vandever enjoys cooking, reading and working on the Great American Novel.

References:
·      Rheumatoid Arthritis. (2012, Nov. 19) Centers for Disease Control and Prevention. Retrieved on January 29, 2014 from http://www.cdc.gov/arthritis/basics/rheumatoid.htm
·      Handout on Health: Rheumatoid Arthritis. (2013, April) National Institute of Arthritis and Musculoskeletal and Skin Diseases. National Institutes of Health. Retrieved on January 29, 2014 from http://www.niams.nih.gov/Health_Info/Rheumatic_Disease/default.asp
·      Rheumatoid Arthritis. (n.d.) Arthritis Foundation. Retrieved on January 29, 2014 from http://www.arthritistoday.org/about-arthritis/types-of-arthritis/rheumatoid-arthritis/
·      Meditation: An Introduction. (2010, June) National Center for Complementary and Alternative Medicine. National Institutes of Health. Retrieved on January 29, 2014 from http://nccam.nih.gov/health/meditation/overview.htm

·      Mediterranean Diet. (2012, Sept. 6) National Institutes of Health. Retrieved on January 29, 2014 from http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000110.htm


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