A Guide to Natural Sleep Aids

Everyone has experienced occasional lost sleep. But, lost sleep on a regular basis is a cause of concern and might be a symptom of insomnia. If you are one of the many suffering from insomnia, you can choose from a wide variety of sleeping aids.

One such option you can choose is by using natural sleep aids. These all-natural sleeping aids are usually herbs, foods, or methods that are used to promote sleep. Some of the most popular natural sleeping aids include the following:

Valerian

This herb's use as a sleeping aid can be traced back to centuries ago. Interestingly, valerian works similarly to conventional sleeping pills. By increasing the levels of GABA, a calming neurotransmitter in the brain, valerian induces drowsiness and sleepiness.

You can take valerian an hour before bedtime as an extract, tea, or capsule. You can experience its full effect after a week or two of regular intake. 

Light

The level of light the body is exposed to produces different reactions. A lot of light signals the body to wake up while a decrease in it induces the body to sleep. However, slight differences in the level of exposure may confuse the body and cause irregular sleep. For example, if you stay indoors with minimal lighting during the day, the body might not recognize the shift between night and day. To increase chances of better sleep, expose yourself to more light by walking around the neighborhood in the morning or early afternoon.

Aromatherapy

This form of therapy relies on your body's response to certain olfactory signals. Scents like lavender, chamomile, and ylang ylang work well in calming your body and mind. You can try putting lavender sachets in your pillow or adding lavender oil to your bath water. You can also try sipping chamomile tea before going to bed.

Relaxation Techniques

Insomnia or lack of sleep is often due to the stress you feel. Practicing relaxation techniques prior to your bedtime increases your chances of having a better sleep. Some methods you may want to consider include deep breathing, visualization, yoga, and progressive muscle relaxation.  

Sleep-friendly Diet

Different foods have varying effects on your sleeping pattern. Whereas caffeine and sugar-rich foods can disrupt your sleep, foods rich in tryptophan and magnesium can help you sleep better and longer. Including foods like milk, turkey, legumes, dark greens, and nuts in your diet is a good way to boost your body's tryptophan and magnesium levels.

Music

According to studies, slow and soft music can soothe and relax the body. By playing soft tunes before bedtime, your body becomes primed for sleep. Sounds of nature like water flowing through rocks or chirping birds are also good choices.

Exercise

Regular physical activity boosts your body's endorphin levels. Endorphins, also known as the body's feel-good hormones, relax and soothe the body. Exercise also relieves muscle tension and stress which promotes deep sleep. However, keep in mind not to exercise close to one's bedtime as this can increase adrenaline levels and induce insomnia.

Damian@FitnHealthy

Accessing Bars Of Consciousness

With the growing number of people experiencing stress and anxiety, it may be time to start investigating alternative healing modalities for relief.

Let’s face it; fitness industry folk are a cynical bunch. And why wouldn’t we be? Our business is based on science, right? When it comes to alternate healing therapies we still haven’t quite crossed that bridge, although go to any lifestyle, wellness or health retreat, and you’ll find alongside the Spinning® and TRX classes, a multitude of alternate healing treatments on offer, and I’m talking about more than a remedial massage.

I’m a big believer in doing whatever works or kicks goals. If the 5:2 diet helps you lose 20kg, or Anthony Robbins has set you free from your limiting beliefs, well then I say ‘go for it’.

Recently I was given the opportunity to delve, ever so slightly, in to the Access Consciousness® world. Founded in the US about 25 years ago by best-selling author and international speaker Gary Douglas, Access Consciousness® is a set of processes and tools developed to help remove unconscious limitations that may be holding a person back in many areas of their life.

There is a range of classes or types of sessions available, but the fundamental class is called Access Bars or simply, The Bars®. Defined as a touch therapy, The Bars® is gentle and non-invasive and focuses on 32 points on the head which, when gently touched, trigger an electro-magnetic release of both physical and mental blockages. Much like the pressure points on the feet in Reflexology that relate to different organs in the body, each point on the head relates to an area of your life such as money, control, creativity, healing and communication. Touching the points allows change and healing to occur in those areas that are blocked.

The Access Consciousness® movement has spread globally and has over 2,000 trained facilitators including a substantial number throughout Australia. Certified Sydney Bars facilitator Jana Rajnoch says that the preliminary class, Access Bars can help with health, relaxation, and relationships, and that often practitioners such as Kinesiologists and Chiropractors, may use some of the tools as part of the treatment.


‘When I touch the points on the head it literally starts creating a circuit that starts clearing and deleting any stress, limitations, and points of views that’s preventing the person from having that ease, creativity, money, or whatever it might be,’ says Jana. ‘It works on everyone. The person on the table determines how much they receive even if they cognitively don’t know what it is,’ Jana explains. ‘It works on the physical, mental, emotional – on every level, and helps people to get rid of stress, to sleep better, to come up with a lot more ideas, especially in the corporate world.’

To help me understand the process better, Jana uses the analogy of a computer malfunctioning because of a virus.


‘So it’s the same with people. If they have all these belief systems running, they’re not going to function properly. When we activate the points its like hitting the delete button on the computer.’

Before I take off my shoes and get comfortable on the massage table, Jana tells me that it’s okay to chat, and not to be concerned if I doze off and snore. I am told to ‘Just receive and relax as the energy shifts things in my body.’ It’s common to have tummy rumbles, to cough, yawn or even have an involuntary flick of the arm or leg as this means things are shifting.

I do most of the above, and wake up 90-minutes later feeling refreshed and bright-eyed. Whether something shifted is something I haven’t yet determined, although it was clear when I went to work that evening that I had to make changes.

Returning a few weeks later I try a Body Process session to focus on a 15-year old shoulder injury. The 90-minute session spends the first five minutes on opening up the energy flow by activating a few Bar points then focuses entirely on my shoulder via direct hands on contact. Once again I’m in and out of sleep but feel a substantial amount of heat in my shoulder. The following day the throbbing in my shoulder has dulled and the pain feels less annoying.

Several years ago Jana treated a South African Rugby Union player who was in Sydney at the time with his team competing in the Super 15 Rugby. Initially, after treating him with the Access Bars, she says he felt clear-headed and focused, especially on the field when up against an intimidating team.


‘He had a lot of trauma after so many injuries from years of playing. But after the Body Process, he had a lot more ease in body movement, less tension and felt a lot lighter as well,’ explains Jana.

To learn more about becoming an Access Consciousness facilitator click here, or watch the video below for more info. 

 

 

 Article by Toni Krasicki.

6 Simple Breathing Exercise To Deal With Stress

Breathing is something we all do during our life time. We all know we are going to die if we are not breathing. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults. 

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. 

Breathing is something we all do during our life time. We all know we are going to die if we are not breathing. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults. 

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. An average 14 year old takes around 30,000 breaths per day.

However, we can control our breathing. We can be more relaxed by breathing in and out so deeply. The more we allow our body to be filled by deep breathing, the less stress we place on our body and mind.

The more we practice our deep and controlled breathing, the more natural it becomes and we can call on it at any time of day to help us through those tired or stressed out moments.

With all the problems we have -- either we feel stressed out at work, or at the end of a long hard day and we can’t sleep, or if we just want a few minutes to our self -- we will find this simple breathing exercise really beneficial. 

Here are some steps to do breathing exercise:

1. You can lie down, sit down or stand up as long as you are comfortable. Breathe in slowly through your nose to the count of four. Breathe very deep until all your body feel expanded.

2. Hold on that deep breath for four counts, and then exhale slowly through mouth to a count of eight.

3. Repeat the breathing in – right down so your tummy expands. Hold on to it and then exhaling nine more times. 

4. You can breathe deeper once you get used to the above steps by leave one hand on your stomach and place the other lightly across the chest. Breathe right down so your tummy expands

5. When it can’t go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same length, eight counts each, without holding in between.

6. When you exhales, let the old air out from your chest then from your tummy. So, you are going to be relaxed.

Damian@FitnHealthy 

How To Be More Successful By Being Physically Fit

Could you imagine if your energy levels were endless and you could turn water into wine?

Okay, maybe not turn water into wine but imagine if you felt great, all the time. I know. It seems like a dream, but really, it's not.

Having the energy and superhuman power to be a business professional is easier than it sounds.

Lets be honest.

 

Most business professionals are slouched over a desk getting 5 colds a year with high blood pressure. Sadly, I've been there.

This is a pretty crappy place to be but you can overcome it and kick start your health to be a better business professional.

Here are 5 benefits of being physically fit and how they can make you more successful:

1) Know who you are by being confident

When you feel good, you look good and when you look good you're confident. Being physically fit encourages confidence by giving you the tools to stand up straight, look people in the eye and speak with conviction. 

This sends signals not only to yourself but also to others that you're proud and confident in who you are.

People do business with confindent people. They know their products and / or services, they know themselves and they definitely know their clients. 

2) Boost in brain power = boost in revenue

We've all heard that exercise is heart healthy but it also has significant benefits for your noggen (yes, that's your head).

If your brain is working better the more ideas you'll generate and the more rational you'll become. This is associated by a direct link to an increase in revenue. 

3) Trash the feeling of stress by learning to cope with it

Being physically fit gives you the added benefit of receiving a constant flow of endorphins. These little brain neurotransmitters are your "feel-good" source and can be contributed to stress reduction.

The less stressed you are the more coherent and rational you'll be. Who wants to work for or deal with an irate maniac? Being able to cope with stress is crucial to becoming more successful.

4) If you're more efficient, more opportunities will open

One of the best benefits of being physically fit for business professionals is its ability to make you more productive. It boosts your energy, makes you alert and increases your confidence. All 3 of these produce a spike in your productivity.

We can conclude that the more productive you are the more gets done, right? Being more productive opens the door to added possibilities.

5) The more fuel you have, the more effort you can give the world

We can all feel like a drag during the day, it's normal. But another benefit of being physically fit is the spike in energy you'll experience. By delivering more oxygen and nutrients to your organs you'll feel like a new person. Okay, maybe not a new "person" but better than you did before.

The more energy you have, the more you can get done. The more you get done, the better off your business will be.

Be warned that there's one drawback to being fit. The I-need-to-be-more-fit-and-cardio-is -the-only-way-to-get-there mentality. Never, ever, ever get stuck in the mindset that you must do cardio to lose weight. If you enjoy running half marathons, triathlons, and bicycling for 50 miles, thats great. But never think you have to if you don't enjoy it. Remember follow your passions.

Damian@FitnHealthy

15 Habits to Attain Extra-Ordinary Health and Fitness!

It is my intention to outline specific habits in this article that will empower you and help assist you in your health transformation. Now after you identify these specific habits you must bring great effort to the equation. 

It has been my experience that most people know what to do for their overall success though they choose to stay in their comfort zone and continue to be mediocre. 

  

Choose today to change your daily habits and disciplines and watch your entire existence transform.

So let's get started..

1. VISUALIZATION
This is the first habit you must embrace. Begin by thinking of the person you want to become. What does your body look like? What does your body feel like? See yourself being disciplined each day with these new found habits. Remember everything starts in your mind. Get the picture you want for your life imprinted on your mind each day. Spend a few minutes each morning and evening visualizing your health and fitness goals and watch the transformation!

2. POSITIVE AFFIRMATIONS
The next habit is identifying specific affirmations that align with your vision. I am healthy! I am physically and mentally strong! I have world class health! Think about what you want your health and fitness to be and begin to create positive affirmations .These affirmations should be a constant companion with you throughout your day. This habit alone will change your entire mindset and your overall success.

3. SUBCONSCIOUS REPROGRAMMING
The next habit consists of reprogramming your subconscious mind. The reason you are experiencing your current lifestyle is because of what your subconscious believes. Now you must remember you have the power to program your subconscious to believe whatever you want to see manifest in your life. If you are out of shape and unhealthy this is because you believe the current picture. Change the picture of your life and you will begin to see meaningful change.

4. 10,000 STEPS
The 4th habit is move your body. Visualizing and reciting positive affirmations is just part of the process. You must actually begin to move your body and the rest will take care of itself. This habit is pretty simple begin to walk 10,000 steps each day. I didn't say sprint or run 5 miles just begin to track your steps and get 10,000 steps each day. This is an excellent habit to embrace and will most definitely assist your health transformation.

5. AB WHEEL
I was introduced to this piece of equipment during my short time as a fitness trainer. I remember I came into work one day and noticed a member on the floor out of breath and completely drenched in sweat. I asked him what he had been doing squats, dead lifts, or major cardio. He did inform me that the exercise he had finished was definitely a cardio workout though it was also great for the abs and entire upper body. Get yourself an ab wheel and begin by doing a few repetitions each day. When you can knock out about 50 a day your stomach will be feeling great.

6. JUMPING ROPE
This is a great exercise to strengthen your legs, upper body and core. I would encourage you to set daily goals for rope jumping. Jumping rope for 15 or 20 minutes a day will do more for your overall fitness and health than most other cardio exercises. Do some honest work with a jump rope and get ready for increased strength and stamina.

7. WEIGHT TRAINING
I am definitely a proponent of weight training for overall strength and health. Weight training will build lean muscle and strengthen your skeletal system if you are consistent with this habit. I would start off with some basic movements to get your entire body involved and then progress as you become more comfortable with the program. Please don't jump in with 400 pound squats and a 300 pound bench press. Take your time and gradually add weight to the bar. Shoot for 2 sets of 10 repetitions for each exercise. Again remember to progress each workout and add an additional repetition for each set or add weight to the bar.

8. COMPOUND MOVEMENTS
We just discussed the importance of weight training . Now let's talk about specific exercises to get the most bang for your buck in the gym. Compound movements or multi-joint movements will be the most beneficial for your overall strength and fitness. A great list of compound movements to start with consist of squats, dead lifts, pull-ups, weighted dips, shoulder press, shrugs, straight bar curls and pullovers. These movements will stimulate the entire body and you will begin to feel truly empowered .

9. MEDITATION
The next habit is daily meditation. Before you go to sleep or each morning before you start your day spend 15 to 30 minutes focusing on your breathing and the new picture you have for yourself. See yourself in your mind's eye experiencing the lifestyle you desire. Don't just want a change in health know there is a change in your overall health and fitness. Concentrate on your breathing 1-3-2 is the ratio to remember. Inhale for a certain number of seconds let's say 10 seconds hold that breath for 30 seconds exhale your breath for 20 seconds. As you practice this breathing technique, see and feel the transformation in your overall health. 

10. EFFORT
This habit is critical to your fitness transformation. You definitely need great effort to achieve your fitness and health goals. Actually you need great effort to achieve any goal. So begin today assessing your effort level and commit to increasing this effort as you continue your fitness journey.

11. CANT THEORY

 This is a great habit implementation of the Cant theory. What is the ant theory you may ask. Well..how long does an ant continue to work? Until! Until what? Until they accomplish the task or until they die! Begin today embracing the ant theory throughout your own journey. Continue to implement these daily habits until you are successful! Failure is not an option!

12. PUSH-UPS
This habit will do more for your upper body strength than any other exercise. Your entire upper body will be stimulated during this movement. Now decide when you are going to push the floor morning?...evening?...during your lunch break? It doesn't matter as long you are consistent with this activity. Begin by doing as many as you can and then add a few more repetitions as often as you can. Keep your arms close to your body and your back straight. Touch your chest to the floor and push your body back to the starting position. Pretty simple though not so easy after a few hundred.

13. POWER SPRINTS
I started doing power sprints a few years ago with great results. Basically I was taking a walk one morning and decided I would do some additional sprints after the walk. Well, as I continued with the walk I decided to sprint a few hundred feet and then walk sprint a few hundred feet and then walk. I kept the same routine of sprinting and then walking for about thirty minutes. I must say as I finished the walking and sprinting my legs were on fire and my lungs were burning as well. Do some honest work with this routine and you will definitely see some magical results.

14. GREEN TEA
Let's talk a little about diet. I start each day with a nice cup of green tea. The antioxidants are powerful healers and it doesn't have the same amount of caffeine as a cup of coffee. You will begin your day with a high energy vibration. Trust me...a few weeks of green tea and you will feel like a million bucks!

15. ALMONDS
Eating almonds on a regular basis is a great habit for your health and fitness. As a classroom teacher, I would allow my students to only eat almonds and drink water in class. Students always wanted to eat in class so I agreed with a few stipulations almonds and water only! I know they didn't realize the wonderful benefits of eating almonds at the time though hopefully I planted a few seeds of healthy living for their future.

Damian@FitnHealthy

Tried Floatation Therapy ?

When it comes to getting away from the sea of troubles most of us face in modern life there is nothing quite like floatation therapy to make us feel buoyant again. Floating on water feels so simple, elemental, supportive and comforting - something we can probably link to our beginnings in the cosseting warmth of the womb.

Today we are spoilt for choice when it comes to floatation therapies, with many spas offering some sort of treatment, from small hydro baths right up to large pools. There are of course even floatation tanks for the home, not to mention the biggest tank of all - the sea. All we have to do is lie back and think of...nothing.

 

  

Beginnings
The origins of floatation dates back to 1954 when Dr John C Lilly, a medical practitioner and neuro-psychiatrist, began research into the origin of consciousness and its relation to the brain. He tried many experiments with different kinds of float tanks in a bid to create a device that would deprive or restrict the number of external stimuli so that the brain and the individual could be tested in an atmosphere of isolation. Initially these devices were called Sensory Deprivation Chambers but in recent years this has been changed to Restricted Environmental Stimuli Therapy
The philosophy behind floatation therapy is to provide people with a way of improving physical, emotional or psychological health. Central to this is a need for deep relaxation, which has been validated by recent research showing that up to 80 - 90 per cent of people visiting a GP do so because of a psychosomatic or stress-related disorder.

How it works
The advantage of floatation therapy is that it enables most individuals to experience very deep levels of relaxation without needing to learn any special technique. The deep relaxation that occurs in floatation slows down bodily functions, heart rate and brain activity, allowing the conscious and analytical part of the mind to enter a state of deep rest and to be bypassed. It does this through the absence of stimuli such as light, visual images, noise, gravity and touch. Floatation also stimulates levels of the natural painkiller and endorphin, encephalon, which encourages a sense of well-being and euphoria. According to Dr Lilly 40 minutes of floatation is equivalent to an incredible eight hours of sleep.

It is also worth bearing in mind that short of becoming an astronaut and blasting into space, floatation is the only time our body weight becomes free from the effects of gravity - literally taking a load of our mind! 

 

 Forty minutes of floatation is the equivalent of eight hours of sleep

Benefits

With such a powerful form of relaxation it is no surprise that floatation provides the following therapeutic benefits:

Mind

Floatation is an excellent way of relieving stress (plus associated digestive tract conditions such as Irritable Bowel Syndrome and ulcers), depression and anxiety, as well as promoting healthy sleep. It is also believed that floatation stimulates and synchronises the left and right hemispheres of the brain, enhancing concentration, mental clarity, memory retention, self-hypnosis and facilitating freedom from phobias and addictions.

Body

The decrease in heart rate means it is ideally suited to people with cardiac conditions and high blood pressure. The fact that the body is completely supported and free from gravity encourages blood flow to the joints and releases muscle tension, making it effective for sufferers of musculoskeletal and rheumatic conditions including rheumatoid arthritis and chronic back pain. This pain relief is enhanced by the production of endorphins. Floatation has also been used to aid recovery for those with sporting injuries right through to patients with cancer. Skin conditions such as eczema and psoriasis also react well to floatation, particularly in Dead Sea salt water 

Floatation pools

The range of floatation pools in spas has never been greater, from single person tubs to full size floatation pools. The latter can be found at destinations such as Nirvana Spa in Berkshire. These pools contain solutions of salts (often from The Dead Sea) which are heated to body temperature of 35 C, providing deep relaxation without the restriction of an enclosed environment, making them ideal for those who find tanks too claustrophobic.

Smaller single person floatation baths by companies such as Finders provide a more intimate method of relaxation. These baths sometimes combine hydrotherapy jets to tackle cellulite and improve circulation. Hydrofloat by Finders provides the essential qualities and benefits of traditional spa and hydrotherapy, together with the therapeutic benefits of Dead Sea salts. This neat facility, where a person floats in pure Dead Sea water, provides a custom-made environment with the additional control of sound, light and air. http://www.findershealth.com
 

Dry floatation
Dry floatation offers the feeling of weightlessness and benefits of floatation without getting wet. The dry floatation tanks have a rubber lining which a client lies on. This lining is folded over the body and the person is then lowered down and a support is removed, leaving the client cocooned and floating on the heated water below, albeit in a restricted manner. It is often combined with aromatic essential oils and particularly body wraps, which benefit from the heat generated below. Dry floatation is also an effective pre-massage treatment.

Floatation tanks
Floatation tanks still adhere to the same design principles laid down by Dr Lilly, but now make the most of modern production techniques. The tanks typically resemble egg-shaped enclosed bath tubs - usually made from fibreglass - with a door on top to allow access, and are built to eliminate all outside distractions and stimuli, although interior lights are usually provided. A large amount of Epsom Salts is added to water to create a 30cm deep pool of salt water in the tank, which is heated to body temperature. All these elements create an atmosphere that enhances relaxation and well-being. Tanks are not just limited to floatation centres and spas, with models finding a place in homes, sports clubs, health centres and even corporate headquarters.

Floating in nature - The Dead Sea

To experience the ultimate in natural buoyancy the place to go is most definitely Mother Nature's very own floatation pool - The Dead Sea. This remarkable stretch of water, described as a 'Sea of Peace' between Jordan and Israel (although it is actually a large lake), is the saltiest and most buoyant sea in the world, and at 400m below sea level is also the lowest point on earth. The jade green water (10 times saltier than the Mediterranean) contains 150 different minerals and salts, which imbues it with incredible curative powers. The high concentrations of magnesium make it particularly efficacious for sufferers of skin conditions such as psoriasis, while the presence of bromine has a powerful relaxing effect on the nervous system.

The sea's high salinity contributes to the highly viscous and oily water, which is so dense and supportive it makes your body literally 'sit' out of the water like a cork. The haze given off by the evaporating sea and high atmospheric pressure also filters out harmful UVB rays that cause sunburn, so you can enjoy your float without burning your belly!

Taking a dip in normal sea can also have powerful physical and emotional benefits, when we float in the ocean our bodies are busy absorbing health-giving minerals from the marine environment while being supported.

SOURCE Richard Brugger | GO

Quick and Easy Ways to Relax and Take it Easy

4 Quick and Easy Ways to Relax and Take it Easy

 

If you are like millions of other people you find yourself felling run down and stressed out at times.  You may be unable to sleep, restless, and cranky because of your inability to relax.  Here are  four quick and easy ways to help you relax and take it easy.

Relax and Take it Easy Tip # 1:

Take a bath.  No, not one of those jump in jump out and wash behind your ears kind of baths.  Grab a few candles, especially aromatherapy ones with great soothing and relaxing scents such as lavender, chamomile, cinnamon, or sandalwood. 

Find some luxurious bubble bath or bath oil and grab a soothing CD and escape to a magical place of relaxation.  You will be amazed how how refreshed and relaxed you feel and how the warm waters can help to ease muscle tension and rejuvenate tired aching muscles and joints; a great way to relax and take it easy.

 

 Relax and Take it Easy Tip # 2:

Turn your bed into a night time escape.  You can do this easily by using some soothing aromatherapy products such as aromatherapy pillows or a soothing night time spray that you use to lightly mist the linens of your bed with a relaxing blend of lavender and other essential oils that can help lull you away to dream land.  Add to this a CD of nature sounds to drive away environmental noise that is played softly letting you escape into the sounds of a calmly crashing surf or the awe of a summer thunder storm.  And what a better time to relax and take it easy than when you unwind for a great night's sleep?

Relax and Take it Easy Tip # 3:

Meditate.  No, you do not have to join some new age group to meditate.  The art of meditation has been used for centuries to help people relax, deal with stress and pain, and to regain a sense of balance and clarity.  Meditating is a great way to relax and take it easy by helping you to redirect your thoughts and your mental being somewhere else, to a calm and soothing place free of stress.

Relax and Take It Easy Tip # 4:

Get some fresh air.  In this hectic cubicle world many of us live in today, you will be amazed at how relaxed and refreshed you feel after merely being in nature and getting some fresh air on a regular basis.  If you have a quite out of the way beach or leisurely wooded trail that you can enjoy then take advantage of it.  But even if you do not, simply taking a good book to the park and stretching out on a blanket or walking around the gardens examining the flowers can be a great way to ease you back into nature, help you connect with a larger world around you and infuse your lungs with the much needed fresh air that they so rarely get in our stale steel and concrete tombs.  So go outside, take a deep breath, and learn to relax and take it easy.

There you go, four very simple and easy ways that you can relax and take it easy.  The biggest key is to realize that we all need that down time for our mental as well as our physical well being.  So make some time for yourself today to relax and take it easy.

Points To Be Followed Before Learning Yoga

Once you have decided to practice yoga for better living and spiritual health, you need to take care of the following points so as to prevent injuries to your physical self:

• Physical condition of the individual: usually, it is recommended that people with normal health do yoga practice. But if you are suffering from some physical problems and are using yoga to cure it, you need to follow certain precautions since performing yoga practices without proper precautions may ...

Once you have decided to practice yoga for better living and spiritual health, you need to take care of the following points so as to prevent injuries to your physical self: 

• Physical condition of the individual: usually, it is recommended that people with normal health do yoga practice. But if you are suffering from some physical problems and are using yoga to cure it, you need to follow certain precautions since performing yoga practices without proper precautions may lead to harmful effects on the body. This is because the internal organs like the heart, lungs, kidneys etc. are involved and may get harmed if you do not practice yoga properly. Hence it is recommended that you follow the yoga techniques under expert guidance. 

 

• Right advice: it is important for you to get the proper instructor to teach you the yoga techniques. Usually, people who choose the profession of a yoga teacher do not understand the scientific basis behind the yoga practice and just impose their opinions and likes and dislikes on the students. They bring an element of mystery, charge exorbitant fees and introduce rites and rituals which are not a part of yoga. 

 • Age and sex: yoga can be practiced by anybody irrespective of age and sex. However it is important to note that certain yoga techniques should not be followed under certain circumstances. Women, who are pregnant or menstruating, should avoid the poses which lay a great stress on the abdomen. Children below eight years should not practice any yogic technique but yogic breathing should be introduced only after twelve years. Very young and old should avoid the poses with the intense twists. After a certain age, avoid strenuous practice but you can practice pranayam, dhyana and simple postures.

• Place and surroundings: The place for yoga should be well protected from, animals, rodents and insects. If you choose the indoor room, keep it well lit and it should be airy. If you choose the outdoors, the surroundings should be quiet. But avoid the outdoors if it is cold, rainy or very hot.
The ground chosen should be plain and flat.

• Time: Morning is the ideal time for practice since it incorporates regularity, but evening time can also be chosen since the body is already warmed up. Your stomach should not be completely full. So if you have had a meal, you can perform yoga after five hours. 

 • Diet: Take simple and nutritious diet. Do not overeat. Keep chillies and spices to the minimum. It is not important to be vegetarians but do not eat more than your body’s requirements.

• Interval: it is advisable to be regular but if for some reason like a lot of work in office or sickness or any other reason you need to skip a day or two, it is fine. But once the reason is over, go back to your original routine. Avoid taking long and frequent gaps.

• Clothing: Choose light and loose fitting clothes. If you live in a hot climate, you can opt for the sleeveless shirt or a vest. However, in temperate climate, your clothing should offer protection against the cold weather but at the same time, they should not hinder your movements.

• The seat: Always perform the yoga practice on a mat or a carpet but never on an uncovered floor.

• The order of different techniques: When you are combining different techniques like surya namaskar, weight training etc. with yoga, keep a rest period of fifteen minutes between the two. Within the yoga practice, start off by postural techniques, followed by breathing techniques and the techniques of mental concentration in the mentioned order.

Damian @ufitnhealthy

Motivating Yourself To Exercise..

Tips That Will Make the Difference!

We are told that exercise is good for us. But motivating yourself to exercise is more difficult. Many times we have the best intentions, but something else always seems to get in the way.

And we may not feel that getting physically fit is really all that much fun. Do you know why that is?  It actually is very simple, we tend to do things we don't do normally. So here are some tips that can really change things for you.

 Before we get started we need to understand what motivates us. Do you want to look better? Feel better? Or is someone or something else encouraging you to go to the gym. Is it your health? Regardless of the reason, enjoying something about exercising will help increase motivation.

 

If you are competitive, you might like to set goals between yourself and others. However, it is important to set goals that are not unrealistic. We are more motivated when we can feel competent. Doing something that is challenging but attainable is important.

If you are social, you might like to take a class with other people. When we see that we are not alone or that others are doing something difficult, we are more likely to feel that we can also do it.  Also, sometimes if you don't like to run on track for example, and enjoy outdoors more, why not run somewhere in nearby park.

We also must be careful not to undermine our motivation. How many people do you know who accomplished an exercise goal and then "rewarded" themselves with a less-than-healthy food item? Often when people do this, they end up feeling guilty. This can quash their desire to exercise again. If you wish to give yourself a reward, it is important to choose one that will support your goal and your desire to keep exercising.

Remember to set yourself up for success. If you are not a morning person, don't attempt to exercise in the morning. You will essentially be trying to motivate yourself to not only get up to exercise but also to get up when your body does not want to.

 

Motivating yourself to exercise, is a lot easier if you decide to do what you like to do, instead of doing what you hate to do.  It is as simple as that. Also, some people don't understand that you can workout even when it does not feel like working out, but you can easily burn 500 calories.  For example, if you rake leaves in your backyard, you are doing something around the house and you can easily burn 400-700 calories.

However, eating fat burning foods makes all the difference between staying overweight or losing those extra pounds. If you eat four meals every day, but each day you eat different food and you get exercise plan which anyone can do, you can look the way you really want to. The best part, your metabolism does not even know you are on diet, and you still lose weight. People, who are skeptic, can even get a free metabolism booster guide and see how it works for them.

Written By Ivonna Boss Combo's Lim 

   

Keep Your Brain Buff

Most people know that exercise is good for the brain, but to know why that's important you need answers to two critical questions: 

• What makes the brain succumb to diseases like Alzheimer’s and Parkinson’s?
• What is the best type of exercise to maximize the brain benefits?

Major degenerative diseases in the brain are all caused by one thing – mitochondrial decay in the brain.  Scientists classify degenerative brain diseases differently based on their symptoms and which region of the brain region they affect, but they all have the same cause.  Why is this a good thing?  Because it means that what‘s good for preventing one disease is also good for preventing others.  And because the primary factors for determining your susceptibility to brain disease is not genetics.

Mitochondrial decay causes brain disease, and which one you get depends on where you experience decay.  If it dominates in the hippocampus, you get Alzheimer’s.  If it dominates in the substantia nigra, you get Parkinson’s. 

And surprisingly, genetics is not your biggest determining factor.  Even if you have a defective gene, something in the environment has to activate it.  Michael J. Fox’s Parkinson’s was considered genetic until three other people who worked at the same Canadian TV studio in the 1970s also developed it. 

Brain Damage

Your brain uses 20% of the calories you consume.  As a result, it has a large number of mitochondria and experiences a by-product of energy production called free-radical production.  Free-radical injury to the mitochondria progressively reduces its ability make ATP.

The worst damage to proteins occurs at the inner membrane of the mitochondrion.  In harnessing the light (all food is essentially light turned into edible form) to give us energy, the mitochondria inevitability suffer damage by free radicals.

These are the four main processes of mitochondrial decay:

• Decline in energy supply, mostly from free-radical damage to the mitochondrial membrane
• Cumulative free-radical damage to lipids and proteins inside the cell, which turns them rancid
• Chronic inflammation in the brain, caused by free-radical driven overexpression of the inflammatory cascade
• Free-radical damage to mitochondrial DNA, which destroys bits of genetic code

What Can You Do About It?

Protecting your mitochondria is your best chance at preventing brain decay. Here are three main methods you can use:

• Take mitochondrial antioxidants
• Eat aromatic spices
• Manage chronic inflammation

To prevent oxidative stress to mitochondria, which has been associated with Alzheimer’s and several other diseases, look into mitochondrial antioxidants. Lipoic acid, glutathione, acetyl-carnitine, CDP choline, green tea and Vitamins A, C and E can protect your brain. The list of all mitochondrial antioxidants is too extensive to list completely.

Aromatic spices such as turmeric, cinnamon, ginger, cloves and red pepper (cayenne) are all strong anti-inflammatories.  And of course, managing stress plays a large role in managing inflammation.  Most modern stressors don’t require a physical response.  Instead of fight-or-flight, it’s stew-and-chew.  We stress over our retirement, our kids’ schooling, our careers, traffic – none of which requires a physical response.  But the brain doesn’t know this – it interprets stress as a fight-or-flight event, so we often end up eating more when stressed. The downside of that is stress hormones that get pumped out never get used up by physical activity – that’s where exercise comes in!

Keeping your brain buff doesn’t just mean exercising; it means participating in the right type of exercise, which means more than just walking.  Physical activity boosts a protein (BDNF or brain-derived neurotrophic factor) that protects neurons from damage.  If we have enough BDNF flowing around our brains, we can handle any amount of stress.

Greenough worked on an experiment in which running rats were compared to others that were taught complex motor skills, such as walking across balance beams, unstable objects, and elastic rope ladders.  After two weeks of training, the acrobatic rats had a 35% increase of BDNF in the cerebellum, whereas running rats had none. 

The point is that your workout regimen has to include skill acquisition and aerobic exercise.

Essentially, exercise has to stimulate the senses, engage you and perhaps be a little bit “scary.”  Use simple math problems during exercises (even goes left, odd goes right, etc.), bounce a tennis ball around or kick a pebble back and forth while going for a walk, use random patterns with medicine ball tosses – the ideas are limitless.  Insert some skill acquisition and cognitive processing into exercise and you’ll greatly enhance the brain benefits, and get the brain one step closer to buff!

Source Johnathan Ross /Ace

 

Choose to Do Difficult Things

Thinking is easy, acting is difficult, and to put one's thoughts into action is the most difficult thing in the world: Johann Wolfgang von Goethe.

I remember sitting around bored in my buddy' Don's studio on a cold winter morning in Chicago many years ago. We pretty much had nothing to do. It was miserable outside. The wind was blowing hard and we had a few feet of snow covering the ground. The roads had been largely been cleared and cars were able to move about the streets, but getting around certain places on foot was really for the hardcore and the stupid. Mounds of snow from snows plows impeded foot traffic.
We got restless, as we usually did when we got together, and looked at each other with that 'What the H-- do we do now?" look on our faces. Don was a great training partner; 7 years my junior, short, muscular and strong. I used to hate trying to catch up with him on our mountain runs, because he could power up hillsides. My own measure of success was knowing he could never beat me in flat full-out distance. We were very competitive and fed off the others energy. 23 years after meeting him, we still talk about fitness, and our passion for working out.

I said to him, "It's so cold we should go for a run!" I half-heartedly meant it. He shouted back "Yeah! that would be cool!" I think he half-heartedly meant it. After going back and forth shouting, "Yeah!" Yeah!" "Yeahhh!" We got so pumped up and decided to do it. Two obnoxious guys psyching each other up. We got up and peeled out the door and at the last-minute decided to wear only our shorts, socks and shoes as protective gear. Bare-chested was cool.

Commit to an Action
Getting started was the hardest part of the run but we committed to an action. We tore down N. Sheridan Road and towards Lakeshore Park Drive. The wind cut at our faces and I felt the chill on my nose and hands. We decided to go as far as we could. We would head towards the Navy Pier, circle around and then return. We carried no money for a hot drink or a cab ride back in case we experienced failure. In our dumb minds, failure wasn't an option and we were doing something cool. I wasn't a spring chicken anymore. I did plenty of snow runs but never distance and without cold-weather protection. The pain in my chest, face and fingers was becoming apparent. The Navy Seals can teach people a lot about how it feels to freeze.

Choose Your Attitude
Loads of drivers honked their horns or gave us the thumbs up sign. An occasional driver would shout out his window and say something like, "Hey dumb*&%&! Put some clothes on!" But that only motivated us more. Several runners were out too, dressed in caps, mufflers, gloves, leg warmers and heavy jackets. We received odd looks, smiles and laughter. Some flipped us the bird. Thanks Chicago!

We hopped, high-footing one shoe after the other, in areas where the snow came up above our knees. Don cut around the edge of frozen Lake Michigan and I followed behind. Our feet were wet and cold. The sun was our saving grace. It got a bit warmer and the wind died down at times but I couldn't feel any sensation in my hands, chest or face. Moving my lips was difficult. I'm sure Don felt the same but we pressed on. My chest color was light-purple from frost nip and I couldn't easily open or close my hands. We were too far out to turn back. I didn't want to.
We'd circled around the Navy Pier, past staring tourists and hit our loop point. I was catching up quick to Don. Near the lake he took a good, running 15 foot leap off a stone wall, gave a Tarzan shout, landed flat-footed while dropping into a shoulder-roll on a snow bank and got up. He took off running and never looked back at me. I was stunned.

 

  Visualize Success and Don't Panic
I got to the edge and looked down. It was far. Don knew the terrain because Chicago was his stomping grounds but I didn't. My thought was, "With my luck I'm going to break my ankle landing in rocks and stones." Don didn't look back. His shape shrank into the distance. I stepped back a good distance, sprinted and took a strong plunge off the side, trying to land exactly where he landed. I yawped, hit the ground, completed my crappy ninja-roll and stood up happy. No broken bones. 20 plus miles more and we would be home. I was sick for weeks with the flu.
Over the years, we've done many longer runs; gotten pinned in the woods during a storm, ran out of water during a speedy run through the Saratoga Gap, and we once lost our map. This run had its own challenges and was very fun. I was with my best mate. The conditions were horrible, our protection was limited, we had no resources but the challenge helped us further realize how tight we were. Tonight, after writing this article I called Don. We laughed out loud. In 3 days he was headed to Arizona to continue training for a major event.

Good memories.
Do Something Difficult
Doing difficult things makes you a stronger person. It means intentionally taking an action toward something you know will not be easy and yet the end result will be increased confidence. You'll have the self-knowledge that you can do the things you say you can do. When people are thrust into a survival situation one of the biggest problems they'll have is how to cope mentally with the situation. Psychologists agree there will be a lot of conflicting emotions to deal with.
I don't always feel like doing the things I need to do such as work, clean, or exercise. Thankfully I'm married to a wife who is a nutritionist and fitness instructor and keeps me healthy. She encourages me to work out and stay disciplined to achieve our goals. Many studies show that it's not the physically strong or those with the best equipment who make it through a disaster. Those who survive are ready to handle the unexpected and are willing to adapt to changing situations. They choose to be optimistic, don't panic, and dig deep for inner strength by finding the important things worth fighting for; family, country, God, whatever it is... have a purpose.

You can't choose your situation but you can choose your attitude to it. You cannot choose whether you are going to be kidnapped or in a terrorist attack. One way to get an attitude shift is by training your mind just as you train your body, incrementally. And you do this by doing difficult things. Get out of your comfort zone. This way when disaster strikes you'll be more prepared mentally to handle it.You'll have an easier time not panicking, staying upbeat and less likely to mentally flag.

In Conclusion
Commit to an Action. Take a sober look at the situation. Make a checklist of your equipment, location, distance to the nearest help, weather etc.Make a decision. Don't wait around procrastinating.
Choose Your Attitude. Don't waste energy worrying. Choosing to stay optimistic is a skill you can develop. Every time you do something difficult you build confidence. And every time you build a well-honed survival skill you build confidence.

 Visualize Success. Imagine some of the difficult things you did before and how good it felt to do complete it. Imagine the steps you took to finish that task and this can prevent you from panicking.
Don't Panic. Panicking can cause you to do irrational things. Not being calm can worsen your situation. Getting out of panicking is taking steps to assess the situation logically. Are you alive? Yes. Do you have food? Yes. Are you bleeding? Go through a checklist and realize that as long as you're breathing there's hope.
 

 Keep Doing Difficult Things. Keep finding ways to challenge yourself. Learn knew survival skills by reading books and then practicing to see if they work. Take classes offered in your area. There are running clubs, shooting clubs, martial arts clubs where you can pair up with a mentor and learn how to improve your skills. Surround yourself with people who are willing to do difficult things.
Lastly, have fun. But know, one day everything you know may be used for a serious moment in your life.
Some Semi-Difficult things to Do:
Rappelling for the first time from a high distance, especially if you are afraid of heights.
Sitting for hours without moving in the brush. Patience can drive a person crazy.
Long distance hiking with a heavy pack and see if you can keep up with seasoned ruckers.
Carrying a heavy stone or log on your shoulder while traveling over hills a good distance.
Boxing someone stronger and faster than you.
Parachuting or Skydiving for the first time.
Fasting for a week while exercising. Go below your needed caloric intake.
Eat foods that you are not used to, either raw or cooked (insects, fish, snails etc.) that give you a gag reflex.

Run rapids in a canoe.

Asking someone for help.
Give those things a try. Hang around people who are motivated, positive and encouraging. You will go far.

Article Source: Michael_Kurcina Ezine