Living a Healthy Life

We’re so busy racing through our day to day lives that we don’t take the time to look after ourselves. It’s really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?

 

In the fast paced world that we live in it can be easy to neglect our health and wellness. We’re so busy racing through our day to day lives – family, friends, work, social engagements – that we don’t take the time to look after ourselves. It’s really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?

Drink Drink Drink…

You’ve heard it a million times and you’ll probably hear it a million more – drink more water!

Think about it: The human body is 72% water. A 5% drop in fluids creates a 25-30% loss in energy. A 15% drop in fluids causes death! At this point in time 66% of us aren’t drinking enough water, so over half the population isn’t running on all six cylinders to begin with – before things like bad air, bad food and stress take their toll.

It’s not really a difficult thing to remedy. Just drink one glass of water every half hour or so – or 10-12 glasses of water per day – and you’ll notice a huge jump in your energy levels.

Living Food – Loving Life!

A little known fact is that heating food above 116°F destroys much of the nutrient content. Considering that we already aren’t eating enough veggies, that’s a fairly substantial problem. Nutritionists recommend five serves of fresh vegetables per day. How many of us are actually taking that advice?

A great way to get the nutrients found in fresh veggies without spending all day at stove or eating raw celery sticks is to juice your veggies. Make sure that you own a good juicer (some juicers expose vegetables to heat created by friction during juicing, which breaks down important enzymes), grab some fresh vegetables and drink your way to good health. It takes a fraction of the time (there’s no cooking involved, for one thing) and it’s convenient. You can take your juice to work and even give some to the littlies for school lunches!

Wheatgrass in particular is an excellent source of nutrition. It’s high in chlorophyll (sometimes described as ‘plant blood’ because it closely resembles human red blood cell molecules) and has over 100 elements that the body needs. Fresh grains are another excellent source for vitamins and minerals.

 

Energy In – Energy Out

Exercise is another dirty word for most of us. The thing is, exercise doesn’t have to be horribly time consuming or mind-numbingly boring. There are plenty of options.

Years ago gyms usually offered weight rooms, aerobics classes and maybe a tydro-circuit. Now you can add water aerobics, yoga, pilates, dance-ercise, step classes and a whole range of new workout options.

If you don’t really have the time or money for the gym, or prefer to spend your mornings/nights at home, then try an exercise bike or walker. I’d be lost without my exercise bike – I set it up in front of the television and peddle away merrily during my favourite shows.

If, like me, you suffer from illness or injury or your level of fitness is quite low, you might like to consider some invaluable advice that I got from my doctor:

Once you’re physically unfit, and particularly if you’re also unwell, it can be a mammoth battle to just do the most minimal amount of exercise in a day. The danger is that inactivity leads to further loss of energy, which becomes a self-perpetuating cycle until you can barely get off the couch.

An excellent way to get back into a physical routine is to start slowly. Ridiculously slowly, it may seem. For the first couple of weeks, walk/ride for 5 minutes per day – exactly 5 minutes, no more, even if you think you could continue. When the 2 weeks are up, increase to 7 minutes, then 10 minutes, 12 minutes… continue to gradually increase your activity until you’re at a level that you’re comfortable with.

It may sound a little silly, but it works. In effect, you trick your body into producing more energy. You’re building your exercise time up so slowly that your body doesn’t really realise what’s happening. Follow this method and, before you know it, you’ll be comfortably exercising within your limits every day.

So, folks, that’s the basics. If you can rearrange your life a little to allow for better eating habits and a little exercise, and if you remember to just drink a glass of water every half hour or so, you’ll be well on the way to living a healthy life. On a final note, don’t forget to take some quiet time for yourself. Meditating is an excellent way to minimise stress. You don’t have to sit around for hours, just give yourself 5 minutes of quiet time every day – even in the shower, if that’s the only place where you can get time out – and have a little catch up with yourself.

And, last but by no means least, laugh! In fact, laugh like a loon – the louder the better! You’ll be amazed at how much such a simple thing can lift your spirits!

Damian@FitnHealthy

Top Three Exercises For Stress Relief

Whether coming from our jobs, personal life, incompetent drivers, or the soaring gas prices stress seems to be all around us, bombarding us with an over load that has us over worked, cranky, and restless. The effects of prolonged stress on the human body can be devastating to our health resulting in migraines, muscle aches, insomnia, digestive problems, high blood pressure, diabetes, weight gain, asthma, and heart disease along with a wide range of other health problems. Learning to effectively manage stress and adding regular exercise to your routine is a valuable part of stress relief which is vital to good health. But do not worry, you do not have to make time to go to the gym or worry if your fitness level is not up for that aerobic work out, here are three of the best exercises for stress relief than can be done by just about any one at any fitness level, of course as always, before beginning any new exercise program you want to be sure that your health care provider has cleared you for exercise if you have any recent injuries or health care concerns.

Tai Chi:
Tai Chi is an ancient martial art form. This Chinese art has been practiced for centuries and is a perfect exercise for stress relief. Tai Chi uses very fluid and graceful movements that are slow and precise, focusing the mind and strengthening the body. It can be done just about anywhere by people of all ages and is fairly simple to learn. People who practice Tai Chi experience a better sense of balance, over all improvement in health, sleep better, and feel a since of clarity and improved mental focus along with the stress relief.

Pilates:

Pilates was originally developed as a method of rehabilitation for injured dancers and soldiers. Incorporating simple moves similar to yoga in parts, pilates stretches and lengthens your muscles, improves the strength and stability of your core (the torso), and is also very calming and soothing making it a great choice for stress relief. Stress relief is not the only benefit of pilates, you also get a longer, stronger spine, better posture, more graceful muscle tone, and stronger abs. And because a large portion of pilates can be done as a mat work out, it is great for people with special needs to consider that may make traditional exercise more difficult.

Water Aerobics:

If you would like something to get your heart beat going and improve your over all tone and health, along with giving you stress relief, water aerobics is another great choice. Unlike traditional aerobic classes, being in the water lessens the impact of the movements on your joints, legs, and spine. Being in the water makes your motions effortless, yet the resistance of the water provides a better, stronger work out. The calming sensation of being in the water offers great stress relief and gives you a wonderful work out for your muscles, weight loss, and cardio building along with the stress relief.

Whichever routine you choose, or perhaps some combination of the three, you will find great stress relief from starting a regular routine and the stress relief will only enhance the other great health benefits you will obtain.

The Benefit of Keeping Your Body and Mind Active through Fitness Workout Program

When you try to follow a dependable fitness workout program, it is also necessary to prepare the exact garment and footwear. This is crucial to make sure that when you exercise or train, you feel comfortable doing your routines.

When it comes to keeping the body healthier, we can say that effective fitness programs are the best choices today. Of course, it is very important to choose the most suitable training scheme that meets your fitness requirement. Remember that we all have different perceptions on why we need to stay fit and look athletic. This is the reason why you need to determine that the results of your training depend on your performance and determination. 

 

When you are trying to follow a dependable fitness workout program, it is necessary to prepare the exact outfit and footwear. This is crucial to make sure that when you exercise or train, you feel comfortable doing the routines. Just like many experienced fitness gurus out there, they invest quality footwear designed for fitness training. This is aside from buying healthy foods and supplements to improve their daily diet better. 

It is very important to perform the techniques properly to avoid any unwanted injury during the process. You have to follow the exact guidelines of the program to complete your training efficiently. This is the only way to reveal the best fitness results once you notice that your body starts to develop or tone up. During your free time, spend about 40-60 minutes to walk and jog because this particular strategy will help you lose weight gradually. 

Like what many professional gym instructors do, it is important that you give yourself a nice break and not forcing to exercise 7 days in a week. Remember that if you are busy working daily, your body and mind require proper resting to regain your energy better. If you force yourself to exercise daily, you may not discover positive results because of fatigue. Again, the best fitness workout program becomes effective if your mind and body function properly to complete your training. 

Do not lift heavy dumbbells just to develop muscles without following the guidelines of your fitness program. Stretching and breathing will also help you relax your body to execute your training correctly. Breathing helps in relaxing your mind while stretching flexes your muscles and bones to avoid strain before you start the routines. 

Once your body became used to this method, you can perform your training better even through regular basis. 

A dependable fitness workout program guarantees you the best wellness through proper workout discipline. The moment you start the training, you may also consider getting information using the Internet to increase your knowledge. The online world is the most dependable resource today that offers countless information for various purposes. Regarding fitness programs, we can reveal thousands of options available for both average and experienced fitness enthusiasts. 

Lastly, when you follow the best fitness regimen, you have to plan in reaching a positive goal to live healthy. Think about improving your stamina, physical strength and burn off those undesirable fats. If you have a goal like this, it is not impossible that you will see yourself enjoying a remarkable and healthful lifestyle.

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 

10 Things You Should Know About Stretching

10 Things You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training.  

There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.  

Here are some of them.

1.  To increase your flexibility and to avoid injuries, stretch before and after workout.  Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2.  Hold your stretching position for more than 60 seconds to increase flexibility.  While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.

3.  Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly.  This is more appropriately termed as bouncing while in a position.  When stretching, hold that position for several seconds, and then slowly relax. 

4.  Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5.  Make sure that you have stretched or warmed up all muscle groups.  For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching.  Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it.  Then, do the same to the sides and the back of the head.

 

6.  Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7.  Workout considering only your capabilities and not of others.  Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it.  Increase your limits slowly.  Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8.  Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy.  Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9.  Do aerobic exercises to strengthen your heart.  Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10.  Music may help you when you want to train for longer periods or to increase your intensity.  You can use mp3 players,  lightweight ipod etc for this.  Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.

Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

You may do this exercise repeatedly this way.  Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

10 Psychological Benefits Of Running

The physical advantages of running has long been established. Some people run to build muscle, while others run to lose weight. However, aside from the physical impacts running can do to us, there are several psychological benefits of running. Scientific studies found significant improvements in people’s mental health due to this particular physical activity. 

Here are the 10 benefits.

1. People who run find it easier to deal with anxiety. While running, the activity of serotonin receptors in the brain is greatly reduced thus decreasing anxiety levels and creating an antidepressant effect for many people.

2. Improved IQ. A Swedish study found that people who engage in aerobic exercises such as running have better cognitive functions and memory. This is attributed to the belief that running helps increase the blood flow and circulation to the brain, giving way to the formation of new brain cells.

3. Positive attitude. Runners are found to be more optimistic, more friendly and exude more patience and energy. 

 

4. Running has also been included in addressing clinical depression. It is found that the more people run, the less depressed they feel. It certainly is a good yet cheaper alternative remedy for this disorder.

5. Running also helps in building up stress resistance. Running significantly reduces  stress through the excretion of endorphins, often called the happy hormones.

6. Better concentration is also among the psychological benefits of running. Particularly, running outdoors give the individual more focus on the things he has to deal with and is most likely able to come up with solutions to problems.

7. Studies also found that people who run regularly are happier. 72% of them claim that they are happy, while people who said they were only slightly happy or not happy tend not to engage in any physical activity.

8. Running also presents positive self-image and higher confidence. Achieving running milestones, may it be in terms of performance or physical improvements, gives a runner more confidence. The number or calories burned or number of races finished represents the hard work and achievement a runner can be proud of.

9. Furthermore, according to several studies, the endorphins released by the brain during running gives a certain “high.” This so-called “runner’s high” is responsible in making people happy and stress-free. For that reason, running has been popularly integrated in psychological treatments.

10. Running encourages creativity. We may encounter mental blocks from time to time and the best way to shake this off is through indulging in physical activities. Since one is able to concentrate more while running, the mental problem-solving also commences. Furthermore, aside from mood elevation which also greatly helps with creativity, runners find more inspiration especially in their creative endeavors through running.

Indeed, the number of psychological benefits of running are considerable. Not only does it boost the physical body, but also nurture the psychological processes of a person. Running only proves that it is the cheapest and more convenient pill against several psychological issues, and the more a person immerses himself in running, the more he will reap its benefits for the body and the mind.    

 

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

HOW TO SET YOURSELF UP FOR A PRODUCTIVE DAY

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.