Jan.31.2012
Health and Fitness Blog, Nutrition and Wellness
5 Activities to Get Your Kid Moving
You have taken it upon yourself to change your lifestyle to a healthy lifestyle. There are days that you have a hard time getting out of bed for your morning workout, but you do it. If it is hard for you to get physical, think about how hard it may be for your children considering all the cool gadgets and toys they have. The trick is not to make it a work out, but to make it fun. Pulling them away from their video games and TV shows is tough but possible; here are some ways to get your kids active:
Little League: Most cities have little league sports available and at a low cost. Check your local parks and recreation site for different sports that your child may be interested in. There are teams for basketball, T-ball, soccer, dance, football and many more. This will get them to be active at least once or twice a week when they attend practice and play their game. An added bonus is that it teaches them how to socialize and interact in a team setting.
Ride Bikes: Take a bike ride with your kids and hit the bike trails! Riding for at least 30 minutes a day after school is very good for you and your child’s health. Don’t forget the helmets!
Swimming Pools: Summers are great if you are a kid because that means they are home all day and not in school. In order for them to avoid becoming zombies in front of the TV, get them a pool pass to your local swimming pool. Kids can spend hours splashing and swimming around, you may even have to pull them out of the pool. Pack water guns and noodles to make it more fun!
Dog walking: Take your family pooch on a daily walk. Assign the task of dog walking to your child, they will feel vital in the health of the family dog and will get them moving.
Head to the Park: Grab some bread for the ducks and hit up the swing sets. Giving your child a large playground to play on will get them excited to try everything. Best of all there will be dozens of other children playing. Your kid will get his or her physical workout without even knowing it.
According to www.heart.org ‘all children age 2 and older should participate in at least 60 minutes of enjoyable, moderate-intensity physical activities every day that are developmentally appropriate and varied.’ So keep these tips in mind when you are getting your kid off the couch and active. Remember to make it fun and enjoyable!
Author Bio:
This is a guest post from Laura Backes, she enjoys writing about all kinds of subjects and also topics related to internet service providers in my area. You can reach her at: laurabackes8 @ gmail.com.
These are great tips and ideas about how to get your kids active. Kids rarely need a structured workout program, but always need to move and be active. ~Nick Rainey
Nov.16.2011
Nutrition and Wellness
Speed Up Your Metabolism
I don’t know why I haven’t written an article about this sooner. You can speed up your metabolism! I’ve discussed many exercise and nutrition topics with my friend Mike T. Nelson. He is the creator of, “Metabolic Flexibility and the Truth About Proteins, Fats, and Carbs”. The goal is simple: your body will be able to burn WHATEVER you put into it for fuel. This will increase your energy and allow you to burn more fat! (Click the link to find out HOW!)
I listened to Mike’s audio recording about metabolic flexibility (you can read it, but I chose to listen to it) and loved it. It is easily the most practical, research based, usable, and results producing program I’ve ever seen (and I’ve seen many, many, many of them).
“Metabolic Flexibility and the Truth About Proteins, Fats, and Carbs“ uses intermittent fasting, correct fat choices, and minimizes unnecessary carbs among other things to help you have a faster metabolism. It’s unbelievable. (Click the link to find out MORE!)
Below you will learn of how learning to be metabolically flexible will do EVERYTHING I say it does.
Practical
You don’t have to eat something strange that you can only find at a weird health food store at certain points in the day to see results. It’s actually quite the opposite. The goal is to be able to eat whenever is convenient for you and be able to burn it. Mike’s program (I call it a program, but that’s just for a lack of a better term, it’s not really a program) makes this possible for you.
Research Based
Mike does an excellent job of understanding which scientific research is important and which scientific research isn’t. He references studies constantly and tells you exactly what it means for you. It is NOT a boring lecture.
Usable
Metabolic flexibility is a concept that is to be used immediately. It’s not just theories of how weight loss occurs. He makes losing weight and being healthy easier than any other diet I’ve ever seen.
Produces Results
“Metabolic Flexibility and the Truth About Proteins, Fats, and Carbs” gets results. Mike gets better results with clients than anyone I’ve ever known. You are bound to get the same results! If it doesn’t work for you, he promises to refund your money so you can’t lose.
Please feel free to email me via my contact form with any questions you have. I have personally used many of the concepts and methods that Mike details in “Metabolic Flexibility and the Truth About Proteins, Fats, and Carbs“. Click the link to speed up your metabolism! This is the easiest program ever to follow and it gets the best results. You may wonder if I have any incentive of this selling. Yes, I do. I do get a portion when you click on the previous links, but if you have a problem with that then click this link. I really do believe in this and I want you to get results.
Oct.25.2011
Nutrition and Wellness
Pain happens to all of us. Pain is a part of life. The problem is that people often ignore pain or try to dull it with drugs and pharmaceuticals. My article on ironwarriortraining.com describes pain perfectly. You’ll learn the basic anatomy and how to use the information your body is telling you.
“Pain! Why does it hurt when I…”
Sep.16.2011
Nutrition and Wellness
I know the title seems extreme… it is. It’s catchy. Seriously though, in this article at ironwarriortraining.com I outline 3 reasons that you are fat.
1) You pass your health off to someone else.
2) You eat mindlessly.
3) You eat processed pastries.
Reading this article may help you in your own life or how to help someone you know that is overweight. I hope you enjoy! “Top 3 Reasons You Are Fat!”
Sep.14.2011
Nutrition and Wellness
Overcoming Food Addiction for Effective Weight Loss
You may think that food addiction is an overrated term for those who love to eat. We have to admit, eating is a necessity to live a healthy and robust life. Some people consider it a pleasure, especially when tickling their taste buds for trying something new. However, there are individuals that crave for more than what they can chew, even when their body tells them that they had more than enough. It may happen to you or to anyone else. This needs to be avoided to become free from obesity, depression, and low self-esteem.
Food Addiction is Psychological
Being addicted to food has nothing to do with your tummy grumbling and succumbing to its demands. Your brain has the power to control it, and that is where everything starts. If you are eating at times, where you are not supposed to eat, like experiencing depression, sorrow, anger, guilt, and stress, that is where the bad habit forms. Your mind is giving you the impression that eating will make you feel better. However, you will notice that you are more inclined to take it repeatedly because your body is getting used to the joys of eating; just like taking prohibited drugs.
Symptoms of Food Addiction
Yes, there are signs that tell if you are already suffering food addiction or not. Take not that these symptoms are as less obvious as you think, so weigh it critically. Here are most of them:
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You are already thinking of what you will eat for dinner while you are eating lunch
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Your mind buys the food that you will eat, even though you have never actually taken a thought of buying something in a particular store
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The shop owner or vendor already knows your favorite or usual order
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When you plan on eating a light snack and already including your heavy meal after enjoying the small treat
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When you cannot wait to eat the food you bought from the store, either munching it in the car or eating it in the street
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When you keep going back to the kitchen or the fridge and emptying everything little by little
Breaking Food Addiction
Once you have noticed the signs, which can make you laugh and think it’s time for you to take some action and break it. Do not haste yourself in breaking the habit. Resolve it nice and slow. You can start at home by eating slower and munching your food well. Make sure that you swallow your food before taking in another bite. This advice may seem instructions for a five year old; you will be surprised at how it affects your mind towards food.
Brenda Lyttle is a health expert who began writing for publications in her community in 2005 and now commands an authority in writing on healthy living, fitness, HGH reviews, and anti-aging related topics. She is also a strong believer of the goodness of GenF20 Plus , a popular HGH supplement, but insists that exercising can never be replaced by any supplement whatsoever.
Sep.12.2011
Exercise, Nutrition and Wellness
How to Stay Fit and Healthy After Giving Birth
Staying fit and healthy before and after giving birth is one of the best things you can do for both you and the baby. New mothers require a great deal of stamina just to keep up with the demands of a newborn. Your body has gone through a tremendous amount of change during pregnancy and childbirth which may have left you feeling exhausted and flabby. But don’t despair; with a little patience, time and effort your body and energy levels will return to normal.
You will have given yourself a significant head start if you stayed fit throughout your pregnancy. A prenatal fitness regime that includes moderate cardiovascular and strength-building exercises coupled with good nutrition will make post-partum recovery and weight loss far easier and faster. It will help give you the additional energy you need to care for your new bundle of joy. Women who are sedentary throughout pregnancy have a far more difficult time coping with the early days of motherhood and regaining their pre-pregnancy strength, stamina and shape.
Post Partum Diet and Exercise
If you are distressed when you look at yourself in the mirror and worry that you’ll never get back in shape, resist the urge to go on the crash diet. Losing weight and getting fit are going to take time and if anything, you need extra nutrition during this time. Low calorie diets will delay your recovery and rob you of much needed energy. If you are breastfeeding, it can have a negative effect on your milk supply.
You should not even attempt to diet until six to eight weeks after delivery, and then your daily caloric intake should be between 1,500 to 2,000 calories a day or 2,000 to 2,700 if you are nursing. Although you need extra nutrition while breastfeeding, it can actually help you lose weight. Aside from all the health benefits for your baby, breastfeeding is good for you too, easily burning as much as five hundred calories a day. The number of calories you need, within the acceptable range, is also dependant on your weight, metabolism, and activity level. To keep your energy up, eat five or six small, nutritious meals a day with healthy snacks in between, never skip meals, particularly breakfast and keep yourself well hydrated.
Before starting an exercise program, check with your doctor. Most recommend waiting until two months after delivery, longer if you have had a caesarean. The doctor can also check if you developed a common condition called diastasis during your pregnancy. The stomach muscles separate and stretch apart and the condition can be aggravated by certain types of exercise. Both Pilates and yoga are good post partum exercise options and something you can easily do at home. Focus on exercises that target the muscles most affected by pregnancy, namely, the abdominals, pelvic floor muscles and the muscles that support your back. Gradually add in some cardio and strength training.
It’s important not to rush your recovery. You should set a weight loss goal of no more than a pound and a half a week. Often all that takes is it cutting out about five hundred calories a day through a combination of exercise and diet. Stay active, don’t starve yourself and take it one step at a time.
Hello my name is Nisha Sharma, I am the Editor for healthypages.co.uk. I love to write about health and beauty, especially Complementary Therapies, please visit our site for more information Hypnotherapy.
This is a guest post by Nisha. I appreciate her contributions to my site. I know getting back into shape after giving birth is important to all women.
Jul.28.2011
Nutrition and Wellness
All the time you hear this is what the scientific evidence says. You also here this is what my grandma said. How do you know what to do?! This article on ABC 4 is fabulous for helping you know how to interpret all this information.
Click here to read: “Health and Fitness: Anecdotal vs Scientific Evidence”
Mar.21.2011
Exercise, Health and Fitness Blog
Do you know what a concentric muscle contraction is?
Muscle contraction happens when the central nervous system (CNS) sends a signal to a muscle that it needs to contract. Scientifically this means that molecules are released throughout the muscle and proteins in muscle called myofilaments bind together. Basically this means your muscle gets hard and often a little bigger when you contract it. There are three types of movements that can take place when the CNS signals a muscle to contract: concentric, eccentric, and isometric. This article will discuss concentric movement so be sure to check back in April and May to learn more about eccentric and isometric movements.
Concentric movement during muscle contraction means that the muscle is shortening. The easiest way to picture this is to hold a dumbbell in your hand and curl it toward your shoulder. It is easy to see the the biceps muscle shorten as you curl the dumbbell up. The muscle obviously contracted and you can see it shorten.
Where do I see this in sports or day-to-day life?
Running/Walking: Each time you push on the ground when running many muscles concentrically contract including your quadriceps, gastrocnemius, gluteus maximus, and hamstring.
Jumping: Leaving the ground requires a fast concentric contraction. All the same muscles used in running are also used in jumping, but you have to do it fast enough to create enough force to leave the ground. Otherwise you are just standing up which isn’t nearly as exciting.
Striking an object (hitting a baseball, softball, or tennis ball): Many muscles must concentrically contract quickly to hit a baseball. Here are only a few: obliques, triceps, leg adductors, and your back extensors.
Kicking a soccer ball: Kicking a soccer ball will require different muscles depending on the direction you kick it. If you kick it forward some of the muscles that must concentrically contract include your hip flexors, quadriceps, and tibialis anterior.
How do I train these muscles?
Weight training and sport specific training will train these. For example, if you run, each step you take you practice your concentric muscle contractions. Sport specific training is very important because you mimic exactly how you will do it in competition. Weight training is also important because you can target specific areas of a sports movement with a higher intensity than you can during sport specific training. For example, if you ever do a hamstring exercise such as a stiff-leg dead lift, you are working the concentric contraction movement in your hamstrings and your gluteus maximus. You may only do 6-15 repetitions which is much less than the number of steps you’ll be taking when running. This will increase your force and thus your speed when running. Another excellent example is pulling a sled. Each step is much more difficult because of the sled which decreases the number of steps you have the energy to take because the intensity of the exercise increases. This will also give you the ability to increase your speed when running because your quadriceps and gluteus maximus have the ability to produce more force.
If you have any questions or want to discuss this topic more with me please feel free to contact me, Nick Rainey, via my contact page. Next month: How to double your training results with Eccentric Muscle Contractions.
Mar.15.2011
Health and Fitness Blog, Nutrition and Wellness
Weight loss is on many people’s minds. Many try to lose weight and don’t. Many lose weight, say “Hooray” and then gain it back again. There are lots of tactics, techniques, theories, diets, workout programs, pills, and supplements geared toward weight loss. I love “2 Things Necessary for Weight Loss… What are they?” because it has true facts about what is necessary for weight loss. It discusses the problems with studies about what is necessary for weight loss. This gives way to the fact that a caloric deficit and a need for weight loss are key to losing weight and maintaining that weight.
Get these fabulous gym workout routines for women today! You deserve it!
Jan.3.2011
Exercise, Nutrition and Wellness
SPECIAL OFFER
- WHEN: January 3, 2010 – February 1st, 2010; email me by the last day of this offer and you will receive free fitness coaching
- WHAT: New Year Resolution Fitness Coaching- Many are setting fitness and health goals for 2011; many people make mistakes when setting goals. I am offering a totally free service with no strings attached (no future advertisement emails, no selling your email, etc.). If you email me requesting my coaching service I will send you a list of questions for you to answer regarding what you think your goals should be, what you like to do for physical activity, your diet preferences, etc. I will then be able to counsel you and help you set goals that are achievable and healthy through exercise, activity, nutrition, and lifestyle. We will exchange as many emails as needed to accomplish this.
- HOW: Email me at nick@sixweekworkoutprogram.com or contact me by clicking the following link: Contact Nick Rainey!
- WHY SHOULD YOU? Many people set goals or resolutions to improve their fitness, health, or body composition each year. Many also end up frustrated or not achieving their goals. If you have or have not set goals email me so I can help. If you would just like me to review your goals I can do that. If you don’t know where to start I can do that as well. Their is no way for you to lose.
- WHY AM I DOING THIS? I am doing this for a few reasons. 1: I really want to help people improve their health, fitness, and self-image. 2: It won’t take a lot of my time to email you and even if it does that means I was able to help a lot of people. 3: Hopefully you will come back to my site and refer other people to come to my site. 4: If The 6 Week Workout Program is appropriate for you I will recommend it. If it’s not, I won’t recommend it. It’s worse for me if someone invests in my book and doesn’t like it or doesn’t benefit from it because then you’ll tell others.
TALK TO YOU SOON!
