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How to Create a Successful Workout Plan: Tips and Tricks

Although there are numerous things an individual can do to look good and feel great, working out consistently is one of the best ways to realize the objective. However, many people fail to engage in regular exercise because they don’t know how to put a workout plan together. Nevertheless, accessing and implementing workout plan design strategies can help you get on the road to attaining the amazing level of fitness and health you desire. Utilize the three simple strategies found below to create a high quality workout plan:

1. Set Some Goals.

If you want your workout plan to be successful, you must first define success. To do so, you need to determine what you’re trying to get out of your workout. If your ultimate objective is weight loss, you should be tailoring the workout plan to help you accomplish your objective. Moreover, you should establish clear goals that will keep you on track to losing every pound you plan to. Once you have reached your weight loss goal, you can then say that your workout plan was successful.

When you start your goal-making process, be sure that each of your goals is SMART. This acronym stands for Specific, Measurable, Attainable, Reasonable, and Time-Specific. An example of a great SMART goal would be: I will complete one hour of cardiovascular work on the elliptical machine on Mondays, Wednesdays, and Fridays to lose one pound per week.

Although this process may seem time-consuming or dull, it’s definitely worth it. As noted in “Why You Should Be Writing Down Your Goals,” studies have shown that individuals who write their goals down accomplish more than individuals who don’t.

2. Make Your Program Multi-Faceted.

If you’re serious about attaining real success with your workout plan, you need to make it multi-faceted. Specifically, it needs to incorporate at least three components: cardiovascular activity, stretching, and weight-lifting. When completed in conjunction, these three distinct types of physical activity will help you attain maximum results. This is the case because each form of activity is effective in yielding distinct results which collectively contribute to optimal health. For example, cardiovascular activity improves your heart function as well as the regulatory activity of your respiratory system. Stretching promotes a better range of motion and enhanced muscular coordination. Weight lifting improves metabolism, enhances bone density, and promotes fat-free body mass.

3. Only Do Exercises That You Enjoy.

As you design your workout plan, make sure that it incorporates exercises that you really enjoy doing. As indicated in “10 Habits Of People Who Love To Work Out,” people who love exercising don’t waste their time on activities they hate. If you integrate activities that you don’t like into your workout plan, you’ll likely start coming up with excuses to skip that component of the routine.

Get Started Now!

If you’re serious about getting fit this year, know that putting together a top notch workout plan is your key to success. To ensure that your workout plan helps you attain the health and fitness results you deserve and desire, start implementing the success strategies outlined above. Good luck!

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6 Essential Items to Have in Your Gym Bag

Whether you’re going to be spending a couple of hours lifting weights or you’re going to be in and out of the gym within an hour, it’s always a good idea to pack a gym bag with the essentials. The following six items should be in everyone’s gym bag.

1. Lock

If you stash your gym bag in a locker, but you’re not able to lock it, you run the risk of having somebody swipe your stuff while you’re working out. Some gyms will even have staff go through unlocked lockers and pull items out because it’s not safe to keep them unlocked – if that happens, ask about your bag at the front desk. Make sure you know the combination to your lock, though. If you tend to forget it, keep it in a password app in your phone. Or, opt for a key lock and keep your keys on you during your workout. It’s never safe to have your gym bag with you where you’re working out because it can post a safety risk for other people.

2. Dry Shampoo

If you’re not going to wash your hair after a workout, you can give it a boost with dry shampoo. This is a great product for people on-the-go who don’t want to do a full shampoo every single day. Dry shampoo soaks up excess oil so you can make your blow out last another day. Plus, it makes your hair smell fresh.

3. Specific Gear

RealSimple.com suggests that you keep your workout-specific gear in your bag. This way, you won’t be unprepared if you opt to take a yoga class instead of running on the treadmill one day. A bathing suit and googles, weight-lifting gloves, spinning sneakers or yoga mat should always be in your bag, depending on your workout preferences.

4. Face and Makeup Wipes

If you’re in a rush and don’t have time to scrub your face, a face wipe will help you cleanse quickly and get rid of any makeup that’s run off during your makeup. Even if you’re heading straight home for a shower, a face wipe will make you feel clean immediately. Plus, it will help prevent clogged pores that can cause acne.

5. Two-in-One Soap

If you’re going to shower at the gym before heading to work or going out to dinner, a two-in-one soap will get you clean without taking up too much space in your bag. These soaps work as a body and face cleanser as well as shampoo.

6. Water

According to US News, it’s a lot safer to bring along your own water bottle than to drink from or fill up at the water fountains. So many people drink from those fountains every day that they tend to be covered with bacteria.

Remember that the bag itself matters. You’ll want one that’s water-resistant and that’s small enough to fit in your gym locker while being big enough to hold everything you need.

6 Benefits of Brushing and Flossing Regularly

We all know that good dental hygiene keeps your breath fresh and your teeth and gums healthy. But you may not be aware that brushing and flossing regularly has a profound impact on your overall health and well being. Here are six less obvious benefits of brushing your teeth after every meal and flossing each day.

1. Have Better Self-Esteem, Confidence, and Quality of Life
According to WebMD, having a healthy smile helps you feel better about yourself, while having bad breath or discolored or missing teeth can dramatically impact your sense of self worth. Remember that your smile is an important part of making a good impression on everyone around you!

2. Save Money on Costly Dental Treatments
Taking care of your teeth helps prevent cavities, gum disease, and other issues that need to be fixed by a dentist. The worse these problems get, the more difficult and expensive they tend to be to fix. Even if you have dental insurance, procedures can often run into hundreds of dollars, so by taking good care of your teeth and gums you are also protecting your household budget.

3. Prevent Disease
A host of disease are related to poor oral health, even those that aren’t directly connected to that area of the body. People with bad dental hygiene have a 56 percent higher rate of HPV infection, which is a risk factor in most types of oral cancers. In addition, the chronic inflammation caused by gum disease is linked to cardiovascular problems such as heart disease, blockages of blood vessels, and stroke, according to the Mayo Clinic.

4. Protect Your Memory
In one study reported by the Journal of Neurology, Neurosurgery & Psychiatry, adults with gingivitis performed poorly on tests of memory and cognitive skill compared to people whose gums were healthy. Not only that, poor oral health is linked to a higher risk for Alzheimer’s disease, particularly among those who have lost a tooth before age 35.

5. Have a Healthy Pregnancy
Women who are pregnant are more likely to experience dental problems, especially gingivitis. Experts also think there is a link between gum disease and infants who are born early and have a low birth weight. Take good care of your teeth while you are pregnant, including regular dental visits to nip any problems in the bud.

6. Improve Quality of Life
It can be hard to enjoy the things you love to do, concentrate at work, and feel happy and healthy when your teeth hurt. You can avoid painful toothaches and other uncomfortable issues by keeping up with basic dental hygiene. And if you do develop an issue, seeing your dentist as soon as possible can help stop small issues before they becoming big problems.

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Effective Treatment Options for Seasonal Depression

As the seasons change, and we shift into fall and winter, some people lose vitality and interest in all activities. But this goes well beyond ordinary winter blues, it is a condition that affects a person’s overall wellness. According to researchers, it’s estimated that more than more 5% of Americans suffer from Seasonal Affective Disorder, also called, Seasonal Depression. If you or someone you know is suffering from this condition, you can rest assured that there are safe and effective treatment options available.

Below are the most successful ways to relieve the symptoms of Seasonal Depression:

Light Therapy

Light therapy replaces the effects of the sunlight for people who suffer from this seasonal mood disorder. With this form of therapy, also called, phototherapy, the goal is to stimulate the brain into producing less Melatonin. It is believed that Seasonal Depression is caused by Melatonin over-production. The light is designed to emulate the sun’s rays but at a much higher intensity. Patients can use this method at home in the form of light boxes. The boxes provide 1000 times more light than ordinary indoor bulbs. The light acts as a normalizer to severely lessen or restrict Melatonin production in the brain. Users can see an improvement in their symptoms quickly; typically all symptoms disappear within two weeks.

Physical Exercise

Although it seems simple, regular exercise has proven to benefit those suffering from Seasonal Depression. It was discovered that people who exert themselves physically during the winter months see an improvement in their symptoms right away. This treatment option is so effective that it can actually replace light therapy. The effects of physical exercise equals to two and half hours of light treatment. The recommended duration to receive the benefits is one hour outside. Researchers were able to determine that even when conditions were less than favorable, with cloudy skies, patients still benefited for exercising.

Dietary Changes

One of the reasons why Seasonal Depression affects some is the change to shorter daylight hours during the fall and winter months. The shorter hours are related to an increase in sugar intake and carbohydrates craving. This is the most effective treatment that doesn’t require a lot of time or effort. Simply by cutting out junk food and eating clean during the winter months, it has been shown to help increase energy while decreasing the symptoms.

Suffers of Seasonal Depression crave sugar and excessive carbs because in short they supply the body with a quick and easy energy source. This offsets their depression by providing energy. As an alternate fuel source, it’s suggested that those suffering with this condition rely on complex carbohydrates instead.

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5 Shockingly Easy Snoring Remedies

 

Sawing logs is supposed to be reserved for the lumber industry. But, there are many people who suffer from snoring in some form or another. Wouldn’t it be great if there were some simple solutions? Well there are. these methods may not work for every case, but they are very effective for most people who suffer from snoring issues.

#1 Switch Positions

This is the most simple yet surprisingly effective remedy here. Sleeping on your back causes the tongue to rest at the back of the throat and soft palate to collapse, causing vibrations that make the snoring occur. Using a body pillow that spans the length of your body will help dramatically while sleeping on your sides. It keeps the body in proper form and the throat relaxed.

#2 Alcohol In Moderation

Drinking to much booze can relax the throat muscles so much that they have less resting tone. This is what maintains the shape of the throat. Even if you don’t snore at all, you may hear it the next day from your tired significant other. Moderation is key here.

#3 Change Your Pillows Regularly

This is a lesser known one among most folks who snore. The dust mites (tiny bugs) and allergens that build up in the fabric can have a drastic effect on the nasal passages. It can effect the throat as well since snoring often leads to mouth breathing. Bacteria trapped in dust and other pillow fibers can really wreak havoc on your nose and throat. It’s in your best interest to switch them often.

#4 Open Nasal Passages

Many people are aware of this one. Those nasal strips are on TV advertisements and magazine articles everyday. The thing is though, a lot of people don’t use them when they need to. Taking a hot shower can help to open nasal passages as well and is effective right before bedtime. Doing this coupled with the nasal strips can alleviate a lot of sleepless nights. Your family will thank you.

#5 Drink Plenty Of Water

This is another one that many folks don’t think about. The fluids that are produced from the soft palate become thicker and more viscous when you are dehydrated. The institute of medicine stated that men require about 16 cups daily, while women need to average about 11(8 oz) cups. Being dehydrated can also make it difficult to sleep for many more reasons than this. But, this is focused on snoring issues here.

Taking these steps are easy and effective for most everybody with snoring issues.

Happy resting everyone.

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5 Drug-Free Ways to Sleep Better Tonight

Snoring is the number one complaint of sleep-deprived spouses everywhere. Nearly half the population will find themselves snoring at some point in their lives. The causes for this can vary and are affected by weather, diet, health, location and environment. Sleep deprived days and restless nights can take a toll on your career performance, family relationships and your health. Taking steps to control snoring and improve your sleep offers a real return on investment. Five simple purchases can make a big difference in your sleep quality.

Unscented Laundry Detergent
Falling into bed at the end of the day is a reward in itself. Floral scents and exotic perfumes are common in detergents and fabric softeners on the market today but many people have sensitivities, if not outright allergies to these scents. Even subtle odors can cause the nasal passages to become inflamed and react as if you are sitting in a field of wildflowers. Choosing unscented and hypoallergenic detergents can reduce the histamine response and reduce nasal snoring.

Two Heavy Wooden Blocks
Elevating the head of your bed can help keep the throat upright and reducing the risk of soft tissues blocking airflow. Pillows wear out over time and can shift around during the night. Raising the head of the bed by an inch or more can improve snoring immediately and reduce the neck strain that comes with large, firm pillows.

A Reliable Humidifier
Moisture is vitally important, especially in the dry winter months. Dry nasal passages and throat tissues amplify vibration and increase the likelihood of snoring. Using a humidifier in the bedroom reduces these noisy vibrations and increases comfort. Moist air improves the health of the sensitive tissues in the nose and throat and helps reduce the inflammation process caused by irritants and allergens.

Non-Medicated Nasal Strips
The commercials for these adhesive nasal strips are often the target of many jokes. Though often considered unattractive or old-fashioned, these have hung around for a long time for one very simple reason. They work, and for many people they work well. As we age our nasal bridge loses support and narrow due to the breakdown of cartilage and loss of fat. Utilizing these stiff nasal strips help keep nasal passages open and improve sleep. Look for new clear styles that are nearly invisible and offer improved comfort.

Menthol Chest Rub
While we all reach for this when we are sick, it can offer a lot of benefits to people with frequent snoring issues. Menthol dilates the blood vessels in the nose and improves circulation. This can open air passages and improve breathing. Medication free methods to reduce snoring also increases the flow of oxygen to the brain, leading to improved sleep quality and longer periods without waking.

Sleep is the way the body repairs and rejuvenates itself. Snoring interrupts this natural pattern and destroys sleep quality. Choosing natural methods to improve sleep and reduce snoring allows your body to natural restore itself safely.

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Chiropractic Care Basics During Pregnancy

It doesn’t take a doctor tell you that pregnancy is stressful on a woman’s body. Oh, yeah, it’s a gift to be able to carry life inside of you, and bring it forth in due season, but the extra 25-35 pounds that a woman puts on during the pregnancy can reek havoc on the back and joints. While there is no sure fire remedy for a pain and stress free pregnancy, regular visits with a chiropractor can help to ease some of your back and joint pain until that wonderous day that you bring your bundle of joy into the world.

Understanding Your Changing Body
The human being growing inside of you needs space to grow, and as your pregnancy advances, your body adjusts to meet this need. Your center of gravity shifts forward to the front of your pelvis, and as the little one grows, your weight is shifted downward and forward even more. As a result, the “dip” in your lower back becomes more pronounced, and puts some stress on your spinal discs. To buffer this effect, your upper spine begins to curve inward as well.

Chiropractors Are Trained to Help Pregnant Women
Because most of the physiological adjustments that women endure during pregnancy affect their back, chiropractors are well trained to help pregnant women manage some of the pains and strains that come with these changes. They know the proper exercises and massages, and are best suited to counsel a woman with child on the best sleeping and sitting positions. For instance, chiropractors suggest that an expectant woman sleep on her left side because it is more conducive to blood flow and proper kidney function, and to put a pillow or pregnancy wedge between her knees to alleviate any stress on the spine. See, your chiropractor’s got your back, (pun intended). In fact, there are even chiropractors who choose to put extra emphasis on prenatal treatment so that they can offer specialized treatment to pregnant women.

Be Proactive
While you should not do anything that is too physically strenuous during your period of expectancy, it is important to stay active. During the first trimester, focus on strengthening your core so that as time goes on, and your baby and belly grow, like an athlete your body will be in the best possible condition for it. Also, you can walk, swim, and put in time on a stationary bike even into the third trimester, just don’t overdo it. Also, if you are not pregnant, but are looking to become pregnant, it is wise to visit a chiropractor in advance. He or she will be able to tell you if you have a pelvic misalignment or other issues that could make your future pregnancy more painful than it has to be.