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High Blood Pressure

Most people love to eat the wrong foods, high in sugar and high in salt. That’s just how we as humans are because most all bad foods will generally taste great and there is just no getting around that. High blood pressure is a condition that affects quite a lot of people, worldwide and brings many deaths if not treated properly.

High blood pressure is a condition where there is force which will press against a person’s wall of their blood vessels, resulting in being too high and a lot of the times, this type of pressure can cause strokes, as well heart attacks.

When a person is diagnosed with high blood pressure, they will have to watch what they eat, watch how stressors in life affect them, as well watching what types of activities they engage in. In a way, by having high blood pressure, it’s almost as if you’re constantly walking on eggshells because you have to monitor all that you do in your life from your daily activities to all that you eat.

Most people are on some type of medication for their high blood pressure, but did you know that there are foods which can fight high blood pressure? That’s right, and today, we are going to be discussing some of those amazing foods.

White Beans

This type of food work amazing in reducing a person’s high blood pressure. Did you know that a cup of white beans will provide thirteen percent of the calcium a person needs, thirty percent of the magnesium, as well twenty-four percent of the potassium that a person will need throughout the day? So, it’s essential that a person include the consumption of white beans in their daily diet and if you can’t eat them every single day, then attempt to at least eat a cup full of white beans at least two to three times each week.

There are so many people that absolutely do not know the importance of eating the right types of food for their conditions, whether it be high blood pressure or arthritis. There will always be foods that a person can consume to make their condition not so severe.

Plain Fat-Free Yogurt

This is another amazing food to consume if you are trying to lower your blood pressure.
Keep in mind that one cup of fat-free plain yogurt has forty-nine percent of the calcium that a person needs, as well has twelve percent of magnesium and eighteen percent of the potassium that a person needs on a daily basis in order to maintain proper health and the reduction of high blood pressure.

It would be recommended that a person eat at least one to two cups of this kind of yogurt each day. (not necessary this on the picture)

You must remember that whatever we place into our bodies, we will ultimately become that and it’s so important that we try to eat all the right types of foods. Not only does this type of yogurt help in the reduction of high blood pressure, but this kind of yogurt is fat-free, which will help if you’re trying to lose weight or help with the prevention of diabetes because being overweight and developing diabetes usually goes hand in hand. There are exceptions, absolutely, but for the most part, excessive weight gain is linked to the development of diabetes.

 Kiwi

Who doesn’t love a great fruit to eat, right? Fruits play such an important role in our lives when it comes to great skin, vision, the reduction of high blood pressure, and so much more!
The list could go on and on, really! Did you know that just one kiwifruit will provide out two percent of the calcium that a person needs? It will also provide out seven percent of the magnesium and nine percent of the potassium that a person requires upon the daily basis. That is absolutely amazing and what would be recommended for you to do is eat at least one or two kiwifruits per day because not only does it help in the reduction of high blood pressure, but it also makes a person feel so much better in the mind and body because it’s a fruit, simple as that.
Fruit is great for a person, and we all need to eat more of it, whether it’s an apple, banana, or a kiwifruit!

 

Do older adults like yoga?

According to “the” study 20% of the 17 million yoga practitioners in America are over the age of 55. Older adults like yoga because it’s fun and benefit them in many way.

• One, it is low impact making it easy on the joints.
• Two, it can lessen the effects of many medical conditions, like chronic back pain, type 2 diabetes and arthritis, along with improving heart health and quality of sleep. All issues that seem to effect seniors more so than other younger age populations.
• Three, it increases joint flexibility. As we age, our joints begin to stiffen. By doing a series of different yoga poses two to three times per week, you can actually get back some of joint range of motion you lost over time.
• Four, yoga restores balance. As falls are a major cause of broken bones among seniors, regaining your balance can save you a trip to the emergency room and follow-up pain and care afterwards.
• Five, it keeps the mind sharp. Yoga not only is a physical type of exercise for the body, but also exercise for the mind. Most types of yoga involves meditation which can keep your thinking clear.

Which Yoga Class is the Right One?

If you are just starting yoga, be sure to get in a class geared to your level – beginner or Level One. Not only will you learn how to do the poses correctly, but it will move at a pace more comfortable for older adults. Even after learning how to do yoga, be sure your class is geared toward seniors. If you have some physical limitations already, then look for a “restorative” class.

With over 100 types of yoga, it can be hard to choose a type that will be right for you. Ashtanga, iyengar, hatha and vinyasa are all good types to choose at the beginner level. One type you will probably want to avoid as a senior is Bikram Yoga. It is done in hot/humid environment with a room temperature of 105 degrees F and 40% humidity.

To find a beginner yoga class in your area, look no further than adult education programs, YMCA/YWCAs, libraries, gyms and other community organizations.

If you belong to a health club, most offer yoga classes. Some include classes as part of a membership while others offer it for a fee. Most classes last 50 to 90 minutes.

Regardless of the status of your health, yoga will most likely be able to help you. The key is finding the right class so try out a few different types of yoga to see which one is right for you. Five-thousand years of yoga teachings can’t be all wrong.

Yoga

Not only is yoga joint friendly, it actually improves the range-of-motion of joints by increasing their flexibility. This means less pain and stiffness. Plus two other benefits from yoga are increased breathing capacity (meaning you get a better transfer of oxygen in and carbon dioxide out of your blood) and a better outlook on life from the meditation part.

Just be sure to get in a class geared to your age group and physical ability.

All of these exercises, except the elliptical trainer, can be done outside where your body can soak up Vitamin D and you can breathe in fresh air.
However, when the weather turns bad, all can be done indoors. Without the sun as an older person, be sure to get the daily recommended dose of Vitamin D from food or supplement.
Vitamin D deficiency is common in older adults. Up to age 70, the daily amount is 600 IU per day; after age 70 it jumps to 800IU.
Without enough Vitamin D, your body will not be able to make use of the calcium you take in each day, thus increasing your risk of osteoporosis through the loss of bone density.

Water Aerobics

Doing aerobics in a pool is probably the most beneficial of them all. Not only can you get a good cardio exercise, but strength building too. By using the natural resistance of water, it is a total body workout that is very joint friendly.

Exercising in an outdoor pool is best as you can also get the recommended daily allowance of Vitamin D with just 5 to 10 minutes of sun exposure. If you are in an area with inclement weather in the winter, find an indoor pool to use.

 Cycling

Whether you cycle indoors on a stationary bike or outdoors, cycling is a good lower body workout.

To get the maximum benefit, choose a route with varied terrain.

 

How Much Sleep Do You Need As You Get Older?

As a senior, you need about as much sleep as younger adults that is about eight hours per night.

However as an individual, you many need more or less sleep depending on several factors. Certain conditions, medical or otherwise, can prevent you from going right to sleep right away or may have you getting up once to several times per night, so you may not get the quality or quantity of sleep you need all at one time.

Medical Reasons
Chronic pain, prescription medication side effects and frequent urination are all common reasons for sleep interruption among seniors. However, usually your doctor can help alleviate some symptoms or at least reduce the effects so that you can sleep better.

When at the doctor the next time, mention the problems you are having as far as getting a good night’s sleep.

  Sleep Environment
Another common cause of sleep deprivation can be the conditions in your bedroom. When did you last replace your mattress? If the one you have now is over eight years old, it is time to get a new one. The same with your pillow. It too may also need replacing. Mattresses and pillows both break down over time and can cause aches and pains that prevent you from getting the sleep you need.
Also make sure your bedroom is at a comfortable temperature. Being too hot or too cold can interrupt your sleep pattern too.

Sleep Deficit Issues

What happens if you don’t get enough sleep? Your body can react in several different ways.

Common mental issues include impaired concentration, lapse of memory, anxiety and depression. Physical issues can include weight gain, diabetes, hypertension, heart disease and immune deficiency.

How to Sleep Better

If you are not getting the amount or quality of sleep that you should, there are several things you can do to improve your sleeping besides adjusting the room temperature and replacing your pillow and mattress.

First, get into a routine of going to bed about the same time each night. This tends to get your body into a circadian rhythm where over time, it will expect you to be ready to go to sleep at a certain time and will make body function adjustments accordingly.

Second, exercise. By exercising for at least 30 minutes most days, you can help prevent gaining weight, which can also prevent the other common physical reasons for not getting to sleep right away – diabetes, hypertension and heart disease.

Third, limit your eating and intake of alcohol to no later than three hours before going to bed. If your body has to work at processing food or drink, it cannot go into a rest cycle and ends up keeping you awake.

Finally, don’t overlook a midday nap of an hour or so to help you recover some of the time lost of not sleeping at night. It will help reduce your sleep deficit and can leave you feeling refreshed and recharged.

 

 

Supporting The Immune System

Supporting the immune system is a completely vital issue of life and should be a day by day concern that all people ought to have.

There are so many merchandise and approaches of living out there for human beings that want to get the fine for his or her immune system and in case you in reality think about it, who would not want to experience the first-class that they are able to; residing happy and wholesome? There’s now not one individual accessible that does not need absolutely the satisfactory for themselves in relation to the bodily frame.

Essential Oils for our immunity system

For a few human beings, trying to hold a wholesome immune system can be quite the task, particularly in case you work within the education structures or in the healthcare enterprise.

The battle to preserve a robust and healthful immune system may be very difficult. So, what can someone do when it comes to wanting to maintain a higher immune machine for themselves? Are there any objects out on the market which can aid in keeping a person’s gadget stronger and more healthy? In truth, there are! Today, we’re going to be discussing some basics on a number of the high-quality crucial oils when it comes to keeping a person’s immune device wholesome and oh so sturdy!

   Thieves Oil

This is a kind of essential oil is pretty popular with quite a few people because it helps to preserve the breathing and immune structures very strong and complete of power, that is what such a lot of people need of their lives. What a whole lot of human beings are doing nowadays is mixing thieves with organic witch hazel and distilled water collectively in a small bottle to spray as a refresher on their faces, as nicely spraying public bathroom seats with it; as this solution can be used as an antibacterial thing while out in public! Keep in thoughts that it will not damage your face if sprayed for your face!  This sort of vital oil additionally assists with those common, winter colds and works in stopping humans from getting colds as nicely!

Lemon Oil

This kind of important oil is some other great oil to help improve the immune device! Did you know that lemon has exquisite detoxifying results on the human body and that is precisely what someone’s immune gadget wishes, actually all of the time! The lemon crucial oil works extremely good in cleansing, as nicely clearing out the blood and this oil also works excellent to rid someone’s frame of a lot of negative, toxic buildup!  Keep in thoughts that lemon, in wellknown, can be used as a purifier across the house, but isn’t dangerous to consume or spray at the body as an oil.

Peppermint Oil

This is another spectacular critical oil to think about when looking to construct a more potent and healthier immune device! Did you realize that the peppermint oil is one of the maximum flexible oils within the global? Pretty high-quality, accurate?

Peppermint is a terrific thing on the subject of detoxifying the body and cleaning out the overall device in someone’s frame. As a groovy aspect notice, this sort of oil or dry element can help with alleviating headaches; indigestion as properly enables with mental clarity inside the brain!

This is an absolutely extraordinary important oil in relation to the whole purifying of 1’s body, as properly the mind! Peppermint facilitates concentration and mental alertness to be sharper and more on point!

 Lavender Oil

Did you realize that this crucial oil will let you gain higher sleep? How would this assist to enhance one’s immune system? Well, while someone is getting better sleep, they’ll tend to be stronger in fighting off viruses and so on; quite simple concept.

When someone receives extra sleep, their immune system will in the end come to be more potent in what it is able to handle. The lavender important oil will assist one’s body to repair, as properly heal itself, so this will be an ideal critical oil to get and location on your bathtub water, massage into your ft right earlier than your bedtime or even massage it throughout your frame because this kind of oil has a completely enjoyable impact upon the human mind and bodily muscle mass, as well the strengthening of 1’s immune device.

Plarsdar Lars Raymund

 

 

 

 

 

Are people going back to ancient practices?

People are now going back to ancient practices because they know that the modern times have been causing them too much stress. Of all the means of relaxation out there, more and more people are looking forward to experience the benefits of meditation. Because of its effectivity in terms of calming the mind and developing a person’s level of intuition, meditation has now being performed not just a means of clearing the mind and inner reflection but also to heal various illnesses in the mind, emotions, and physical aspects. This is great in our Covid-19 time.

Meditation and its benefits

One of the most celebrated benefits of meditation is that it greatly helps the person’s physical state. Among the physical benefits of meditation involve the heart through a deep rest because it decreases the person’s metabolic rate as well as the heart rate, which leads to the reduction of workload for the heart. Aside from that, it is also known to lower the levels of a person’s cortisol as well as dissolving the chemicals that are closely associated with everyday stress.

Yoga Pose Indicating Meditate Relax And Wellbeing

Other physical benefits of meditation also include reduced free radicals in the body by eliminating oxygen molecules that are unstable, decreases a person’s high blood pressure, develops the ability to have more resistant skin, lowering or totally dropping the person’s level of cholesterol, improve air flow to the lungs to aid easy breathing, delays biological aging and increases the levels of DHEAS in older people.

When it comes to psychological factor, meditation aids in increasing the person’s brain wave coherence, decreasing anxiety levels, often irritability, deep-set depression, and swing of moods, improves the person’s memory as well as his or her learning ability, increases the person’s ability for self-actualization, increases the person’s feeling of youthfulness and rejuvenation as well as vitality, leads to positive outlook in life and joyfulness, and increases a person’s emotional status and stability.

Other noted benefits of meditation for an individual and his or her community include:

• Relaxation to the person’s the body, mind, and soul.
• Rejuvenation of energy to face the heavy challenges and stress ahead.
• Healing of various illnesses that are closely-associated with the mind and the body.
• Making a more stable person in terms of emotions.
• Developments of relaxed family life and instilling positive outlooks in life.
• Enhances the person’s ability to make his or her mind function properly.
• Letting a person discover his or her inner self, this in turn releases the creativity in them.
• It helps people to free themselves from various vices and addictions.
• It also helps a person to gain higher self-confidence and better will power.
• It can be an effective and safe way of discovering one’s self.
• It aids in the development of the power of the mind.

The list goes on about the benefits of mediation in an individual and to his or her community.

In so many cases, these are positive benefits but once mediation has not been used properly, people should be aware of the side effects. To avoid this from happening, people who are planning to get serious in meditation should always consult a professional before performing any meditation techniques.

Negative Side Effects?

Some say that meditation can cause surprising negative side effects like hallucinations, panic, a total loss of motivation, sensory perception, re-living of traumatic memories, social interaction and more.

That is unlikely that the meditation itself cause this, or somethings are done very wrong. My experience is at least just positive with practicing mantra meditation for many years.

Meditation has been shown to have mental benefits, such as improved focus, happiness, memory, self-control, academic performance and more.

Here are popular types of meditation,

• Mantra meditation
• Spiritual meditation
• Focused meditation
• Movement meditation
• Mindfulness meditation
• Transcendental meditation

 

 

Losing Belly Fat

The hardest type of fat to lose is belly fat and it’s the most important fat to lose. Belly fat can be a sign of poor cardiovascular health and can signify (years before it happens) potential onset of diabetes, heart attack and even colon cancer.

Getting belly fat under control is very important. Thankfully, due to science we know more than ever about belly fat and why we have it.

 

The Cortisol Connection

In women there is thought to be a connection between cortisol levels and waist circumference. The stress many women have in their lives tends to stimulate them to produce more cortisol which tends to force them to store extra fat around their bellies. This is the” muffin top” or even” beer bellies that you often see in otherwise slim women.

Reduce Stress

It is critical that women with excess belly fat (compared to body fat) find ways to reduce their stress levels. One way to do is find some exercising or other stress reducers. Some people have gotten some results by adding a resveratrol supplement, which is an ingredient found in red wine, grapes, cherries and cranberries. It helps reduce stress, increases motivation and sometimes gives a boost of energy not unlike caffeine.

Avoid Processed Foods

Whether it’s “diet food” or out and out “bad” food, it’s best to avoid processed food of all kinds.

Sticking as close to nature as possible to get the nutrient-dense foods that your body needs will do a lot to help you because your body will be getting the vitamins and minerals it needs to repair itself. Think low calorie, high nutrition.

 

Drink Plenty of Water

The truth is the only beverage that anyone should be drinking is water, and some green tea assuming you can have the caffeine.

Don’t drink fruit juice or soda diet and limit alcoholic beverages. Instead, drink fresh filtered water, about eight glasses per day. If you feel need for something sweet, eat fruit- don’t drink it.

 

Eat Regularly

Eat your largest meal in the morning and eat less as the day progresses. Your last meal of the day be your lightest. There are some theories about eating only during daylight but this is usually very hard to do in today’s busy life styles.

Eat Anti-inflammatory Foods

Belly fat is often increased due to eating foods that cause can inflammation. These are some of the best anti-inflammatory foods:

• Beets
• Berries
• Dark leafy greens
• Garlic
• Onions
• Nuts
• Peppers
• Salmon
• Tart cherries
• Tomatoes
• Turmeric
• Whole grains

exerciseDo Aerobic Exercise

Aerobic exercise will not only help you lose weight, combat stress, and burn calories, but it is also very good for your cardiovascular system. Since belly fat plays horrible on the cardiovascular system, it’s important to find a way to improve your heart health.

The only way to genuinely burn fat is also through aerobic exercise, starting small and gradually increase.

Get Enough Sleep

There is a big connection between not enough sleep and being overweight, including having excess body fat around the belly.

Most people need between seven and nine hours of sleep a night. The best way to find out how much you need a sleep is go to bed earlier and earlier until you can wake up naturally without an alarm.

 

 

 

 

 

 

What is CrossFit and is it Effective?

CrossFit is relatively new if you compare it to established fitness programs such as the P90X or Tae Bo. However, it has taken the world by storm and thousands upon thousands of people all over the world have taken up CrossFit to lose weight and get in shape.

Many people have benefitted greatly from CrossFit and have shed their excess pounds, boosted their stamina and built rock solid muscle just from this program alone.

push up bord

So what is CrossFit?

It is a type of training method that uses full body workouts to boost your metabolic rate and get your heart pumping. Deadlifts, box jumps, jump ropes, kettlebells, push-ups, squats, pull-ups and many other exercises are incorporated into a typical CrossFit routine.

The emphasis is on endurance and resistance training exercises. Speed is a core component of CrossFit. You are expected to complete all the exercises in the shortest possible time while maintaining good form. This is exhausting and no mean feat.

Is CrossFit Effective?

The CrossFit program is highly effective because it recruits several different muscle groups and pushes them all to their limits. Many types of training are not as varied or demanding.

For example, bodybuilding gives you huge muscles but your stamina is neglected and you need separate cardio sessions.

Cardio training such as running gets your stamina at an all time high, yet your upper body muscles are neglected.

CrossFit, however, works the muscles with the resistance training and also boosts your endurance because of the emphasis on speed. You will be killing two birds with one stone… and also feel like you’re killing yourself because CrossFit is challenging. It is not for wimps. You have to be determined and a certain level of hardcore to do it.

Ideally, you should find a certified CrossFit trainer to guide you in the initial stages. You must understand how to do the exercises with good form. You’ll need to learn how to do a dynamic warm-up, execute the various exercises effectively and also stretch and cool down. You will also need some guidance on structuring your own workouts, etc.

Many people from fire fighters to law enforcement officers use CrossFit to train themselves. It gets you into shape fast and almost guarantees results if you follow the plan.

The fitness industry generally looks upon CrossFit with some skepticism. They feel that CrossFit is too intense and will set you up for injury. They think that it’s dangerous and the people who do it are almost like a “masochistic cult” that is training in a way that goes against the grain.

CrossFit can cause injury if the person executing the moves does so in a haphazard manner. This can apply to any exercise if one does it improperly. Sometimes, a very small group of CrossFit fanatics may push themselves beyond their limits and develop a serious health problem known as Rhabdomyolysis.

This happens when the training is so merciless that muscle tissues breakdown and enter the blood stream and poison it. Always know your limits and if you have led a sedentary life for a long time, slowly ease yourself into CrossFit. Rome wasn’t built in a day.

If you wish to get in shape and you want a training program that uses both cardio and resistance training, CrossFit is your answer.

Here are some popular CrossFit exercises that we can do:

Sit-ups
Rowing
Pull-ups
Push-ups
Box jumps
Jump rope
Rope climb
Jumping squats
Mountain climbers
Overhead kettlebell swings

   and many more

You can either do CrossFit in a class at a gym or in the privacy of your own home. There are pros and cons to each. At the gym, (after covid) you have peer support and motivation and there’s also an instructor to keep an eye on your technique and form.
At home, it’s convenient and you have privacy but you do not have guided instruction. So, you’ll have to decide for yourself what your preference is.

It really doesn’t matter where you decide to do CrossFit, as long as you stick with the program for at least 90 days so that your body has time to adapt and get stronger and healthier.
Within 90 days, the results will be so amazing that you will always look forward to your CrossFit workouts.

 

 

 

Health And Fitness

fitness

In today’s society, just about anyone you talk to is trying to keep themselves on a good healthy track of losing weight and staying fit. There is a lot of pressure from Hollywood that pushes individuals to try and fit in with the skinny lifestyle, and so many of us who understand how important it is to remain healthy.

healthy food

With all of this in our minds, we try our hardest to lose the weight quickly and sufficiently, however, there are so many of us who struggle with the entire process. If you are one of these individuals who is trying to lose the weight that you desire, and keep up with a healthy lifestyle, then there are many things that are important to remember when you are trying to follow this path towards health.

There are a few steps that you can follow to help guide you down the right path of losing weight, and they are important steps to remember. There are several who end up giving up on dieting, because it leaves them hungry and looking for foods to snack on. This is one of the main reasons why people struggle with losing weight, and if they took the time to follow the proper steps, then they would end up being successful with their diet.

The steps that you can take to help you lose weight are

• Try to cut back on the sugars and the starches that you consume. These two ingredients stimulate the production of insulin in the human body, and insulin is the hormone that stores fat within the body.
• Every meal that you eat should include a fat, a vegetable, and a protein in it. If you try and construct your meals in this way, it will help to bring your carbohydrate intake to the healthy level that is required.
• Lifting weights and general exercise 3 days a week is a way to help you lose the weight quickly, when you add it to the other 2 steps. Doing these activities will help to boost your bodies system, help you to burn fat in the body, and tone up the muscles in your body as well.

In conclusion, when you are looking to get on the right track of getting in shape, losing weight, and keeping a proper diet, these 3 steps are a way to accomplish your weight loss and dieting goals. Staying in the proper health is a hard goal to accomplish for so many individuals, however, if you can keep up with these 3 simple steps in the diet and weight loss process, then you will be able to reach the goals of your health that you are desiring to accomplish.

Losing weight is important if you are overweight, and doing it in the right way is the only way to keep your health on the right track.

 

Background of Meditation

Meditation generally refers to the state of concentrated focus on an object of thought or awareness. The background of meditation stems from the aim to get into a higher state of consciousness. It is usually based from ancient beliefs that make up the component of eastern religions. Its practice has bee going on over 5,000 years.

When it comes to meditation, different beliefs hold different spiritual and psychological practices in order to develop or achieve a higher degree of mental consciousness and awareness. Many religions have developed their own method and technique of meditation that allows their adherents to arrive at a higher state of consciousness.

The differences of the techniques used may be classified according to their focus. There are certain techniques that focus on a certain perception or experience while there are others that focus on a specific object to achieve a higher consciousness. There are also some forms of meditation that combines the use of open focus and the use of a specific object for focus in their practice to achieve a higher state of consciousness.

One of the popular religions known to practice meditation is Hinduism. It is considered as the oldest religion that focuses on meditation as a spiritual and religious practice.

There are several forms of meditation that is practice in the different Hinduism sects. Principal of them is the Yoga, one of the six schools of Hindu philosophy. It provides several types of meditation that Hindu believers and even a number of Western adherents have learned to practice.

On of the many forms of Yoga is the Raja Yoga which states the eight limbs of spiritual practices, with half of them classified as meditation. Then there is the Vedanta which is a form of Jnana Yoga. The Surat Shabd Yoga uses a form of meditation that uses sound and light to achieve a higher state of consciousness. There is also the Bhakti Yoga which practices a form of meditation that focuses on an object of love or devotion. The Japa Yoga which practices a form of meditation where a mantra is being repeated aloud or silently.

There is also the Hatha Yoga where different postures and positions are used in meditation in order to raise one’s spiritual energy. Today the practice involves breath, body, and mind, and take usually about 45 to 90 minutes of breathing, yoga poses, and meditation.

In Hinduism, the object of meditation is to achieve a calm state of mind. In the Yoga Sutras, there are five different states of mind being described. There is the Ksipta which describes an agitated state of mind that is unable to think listen or remain quiet. Then there is the Mudha, a state of mind where no information seems to reach into the brain. The Vikshipta is considered as a higher state of mind where information may reach the mind but it is not able to process it. In this state, the mind moves from one thought to another and in a confused inner speech.

The Ekagra is another higher state of the mind characterized by calmness but not asleep. This state allows a person to stay focused and pay attention. Probably the highest state that a mind can achieve is in Nirodha where the mind is no longer disturbed by erratic thoughts and is completely focused and totally centered in what a person is doing. This will provide you with a basic background of meditation that will allow you to understand better how it is being practiced.

Maharas & Plarsdar Lars Raymund

Ideal Low Carb Diet

Nowadays low carb diet food is highly being sought due to the increasing popularity and benefits. These diets give a spectacular weight loss outcomes, but before getting the desired outcomes many dieters quit because of restricted meal options. Therefore, it is important to know the options available before starting any such diets.

There is no particular definition of low carb diet foods but it can be defined as a food item which contains less than 40 percent of carbohydrates. All the food contains carbohydrates, proteins and fats. If the ratio of carbohydrate is low this means the ratio of proteins and fats is high.

Almost every dieter get confused about the food which they can eat on a low carb diet. Some essential food items must be included in one’s low carb diet to ensure good health.

You must include these things in your diet:

VEGETABLES

Best source of low carb diet foods are non starchy vegetables. Green leafy vegetables like spinach, asparagus, lettuce, broccoli, cauliflower, cucumber and celery should be included in the diet. Vegetables like potatoes, corn, peas,winter squashes and beets which contain starch should be prevented.

FRUITS

Fruits like lemon, limes, rhubarb and berries like raspberries, cranberries and blackberries can be included in the diet. Fruits which have comparatively low level of sugar like peaches, apricots, melons, nectarines and apples can be consumed but in limited amount. Dry fruits and fruits with high sugar content should be prevented as far as possible.

DAIRY PRODUCTS

Low carb diet plan promote the intake of some of the fatty foods as it helps the body to absorb the carbs as energy and not hold it as fat. Some of the diet plans restrict the intake of fatty foods which differ from the low carb diet. Lowest carb ratios can be found in milk products from which the whey has been taken out such as cottage cheese and strained yoghurt. Dairy products should be consumed enough because milk contains sugar in the form of lactose.

MEAT, POULTRY, SEAFOOD AND EGGS

Animal protein foods and red meats have low carbohydrate content, though some organ meats contain significant sum of carbohydrates and also in shellfish like oysters and mussels. It is important to remember that cured meats may also have added sugars.

CEREAL GRAIN PRODUCTS

Grain derived foods like bread, pasta, rice etc are rich in carbohydrates. Therefore their sum of intake should be looked.

SWEET FOODS

Sweet products usually comprise of plenty of carbohydrates until and unless they are artificially sweetened. These include foods like chocolates and soft drinks and foods made of white sugar .
In most of the food groups low carb diet food can be found, and by doing a careful study of the food options available, you are able to have a great weight loss regime by following a low carb diet without giving up the enjoyment of having nutritious and wide-ranging meals.

 

 

 

7 Foods to Eat and Have Healthy Diet

Many of us understand that eating in moderation contributes very much to our healthy lifestyle. In that case, for most of us, that, unfortunately, means eating less food.

While that sound advice in regards to a large number of our best foods brownies, for instance, Honestly . The restrictive way of this philosophy conflicts with our rebellious nature making our healthy eating somewhat less appealing.

That is the reason behind we are going to take different strategy and concentrate on foods we ought to all be eating a greater amount. That is right and sounds great; we know it makes that entire healthy eating feel somewhat more fun. We have gathered some of healthy foods that you can more of them in dairy services and have no effect on your health. Here are best foods you can eat.

1. Avocados

Avocados contain a lot of fat. However, haven’t you listened? Fat is good mainly when eaten on natural product, e.g. fruits. We’re not telling you to eat twelve avocados on day by day, however, if you like and enjoy an avocado toast, it’s a good habit. Specialists suggest getting about approximately 30 percent of calories from fat, with the goal that turns out to around 60 grams of fat every day for a 1,800 calorie diet. A single avocado has around 30 grams of fat, which is the reason you would not need to eat 12 avocados each day and presumably not even whole of it all alone.

2. Kale

We know that you are tired of kale. In any case, if you move past the kale salad of greens you will see that this healthy green still has such a large number of good dinners to offer. Keep in mind, only 1 cup of this cooked kale have 9 percent of your prescribed day by day prerequisites for calcium, 71% of vitamin C, 180 percent of vitamin A and 180% of vitamin K.

 

3. Egg yolks

Do not go and begin making egg yolk omelets which are pure. However, you can take egg white omelets since surprisingly eggs yolks are stuffed with essential supplements like vitamin B and choline. Also, it is trusted that egg yolks, regardless of their high cholesterol levels, do not add to cholesterol that is in your blood level. Research has additionally shown that average egg utilization has improved heart health. However, the Mayo Clinic commends to eat around four every week.

4. Pomegranates

Sprinkle these wonderful arils on everything. Just have some pomegranates on top of your servings mixed greens, twirl them into your breakfast yogurt, and even include them to your night mixed drink. Pomegranate arils contain a lot of fiber which make you feel good and give an immunity that is healthy support as well. They additionally contain antioxidants, which assist battle free radicals.

 

5. Lentils 

Individuals mostly are unable to remember about lentils. These modest vegetable legumes are an awesome protein alternative, as well they are cheap. Furthermore, they are amazingly versatile, so you can eat lentils week without becoming ill of them. 1 cup of lentils fulfills around 33% of your day by day necessity for protein. And afterward there’s the fiber 1 cup has 63% of your everyday needs. That is enormous.

 

6. Oats

We are talking morning granolas, granola bars, and even oatmeal (only look out for added sugar). Oats is healthiest; however, rolled oats are a nearby second. Instant oats rate higher in the glycemic scale and are known to spike blood sugar, Hence you might need to avoid those. Oats lowers cholesterol levels and lessen the danger of cardiovascular infection. Also, they contain a lot of fiber. They are best when you take it at breakfast.

 

7. Fed Butter 

We are advised not to take a lot of butter and go for olive oil, yet new research has shown that butter from milk of cows that eat grass as their food can reality be a fine piece of an eating routine, so there is no compelling reason to avoid it from your food diet. The fat from grass pastured cows contains vitamin K, which assist your body utilize calcium. Additionally, Butter makes veggies taste so great and need to eat a more considerable amount of them, however, despite the fact that we would rather not hate it, let’s do this with some moderation.

 

 

 

Coffee Press The Original Coffee Maker

 

It’s been around since the late 1800’s but really coming into it’s own in the early 1900’s, the coffee press is a hot coffee brewing device that at first glance looks very simplistic but brews a cup of coffee like no other. Ask any coffee enthusiast about a coffee press pot and chances are you’re in for a chat that will last longer then just a minute or two. It’s the ultimate brewer to create a fabulous smelling, aroma rich, wonderful flavored, coffee.

How Does A Coffee Press Work?

A coffee press, as mentioned looks like a very simple device, basically like a coffee maker carafe with a rod down the center connected to a round filter. The filter via the rod can be moved from the top to the bottom of the glass carafe, this allows you to separate the coffee grounds from the water.

So how does it actually work? Coffee beans are first ground very coarse, they need to be more coarse then you would use in a drip coffee machine so that when the boiling water is poured over them the water can absorb the flavor, aroma, and acids from the beans. Water is boiled and poured over the grounds with the plunger filter out. The filter is replaced inside the carafe, the rod is pushed downwards into the carafe to separate the grounds form the water, leaving you with a aroma rich pot of coffee.

Pros and Cons of a Coffee Press

Of course any device has it’s pros and cons, a coffee press is no different. A die hard coffee fan will surely appreciate the rich flavor textured coffee it produces. Not to mention it doesn’t require any paper filters. Of course there is a downside, coffee from a press should be drank almost immediately to really take advantage of the flavor, also there can be some sediment left at the bottom of your cub due to the coarse grounds that are used. Some believe that the sediment that is left can cause your cup to go bitter.

 

All in all a coffee press is the original way to make a cup of coffee. While things have changed greatly due to technology, it’s still a standard for many. Of course an electric machine is faster and easier to use, it doesn’t produce the same exquisite taste found from a press. For those that are looking for a time saving option in the morning for their coffee, stick with your auto drip machine, but if you’re looking for that all natural wonderfully brewed cup of joe consider a press, even if it’s just for the weekends.

 

 

How The Atkin Diet Works

There are so many diet styles you can do to lose weight nowadays, one of them is the Atkins diet plan. It is a protein and fat diet where you eat low-carb foods a mostly protein and fatty foods.

Studies about this diet plan have been going on for over 12 years, and it has been proven that this diet plan is effective. It was also found that the Atkins diet plan is not only effective for losing weight but also has several health benefits. It improves the blood sugar, it also improves the HDL in your body (which is your good cholesterol) and other things.

Low carbohydrate diets are the best way to lose weight because you reduce your food intake without even knowing it. When you eat mostly protein, your energy level increases, so, you stay fuller for longer and your appetite for food will be reduced automatically. The body burns fat and weight is lost.

 

 

The Atkins diet consists of four different stages

The induction stage
This is the beginning phase where you eat less than 20 grams of carbohydrate a day for 14 days (2 weeks). This is to kick start the process. During this stage, you should eat low–carb veggies like spinach, kale, asparagus, broccoli and other leafy greens, with high-protein foods like eggs, meat, chicken, salmon, cheese, selected nuts, and essential oils like extra virgin olive oil, avocado oils, and others.

 

The balancing stage
During this stage, you should slowly introduce healthy carbohydrates like fruits and high carbohydrate vegetables, more nuts, potatoes, rice, and oats.

 

The fine tuning phase
By the time you reach this stage you will be very close to your desired weight loss goal. Increase your intake of carbohydrates until the rate at which you are losing weight reduces. The maintenance stage
At this stage, you would have achieved your weight loss goal. Now you can consume as many healthy carbs as you want, and not gain weight.

 

When on the Atkins diet avoid foods like Low fat and diet foods: they often have a lot of sugar in the ingredients
Vegetable oils: corn oil, cottonseed oil, soybean oil, etc
Grains: spelt, barley, etc
Sugar: cakes, candy, ice cream, etc
Processed food that contains hydrogenated contents
High-carb fruits like banana, oranges, grapes, apples etc. should be avoided during the induction stage
Starches such as sweet potatoes yam and potatoes should also be avoided during the induction stage

 

When on the Atkins diet eat mostly foods like

Full-fat dairy products eg. butter cream full-fat yogurt and cheese
Low-carb veggies
Meats: beef, chicken bacon lamb pork eggs etc

 

 

If you feel hungry in-between meals, you can snack on foods like

Hard-boiled eggs
Nuts
Greek yogourt
A piece of meat
Cheese
Dark chocolate etc

Lots of water is also recommended, as well as coffee and green tea.

 

After you have reached your weight loss goal, you should still maintain a low-carb eating lifestyle.

If you decide to go back to eating the way you used to eat before the Atkins diet, you will gain back the weight you lost.

 

Writer: Yningy

 

 


 

Yoga For Beginners

Yoga Pose Meaning Poses Harmony And Feeling

Yoga For Beginners, Tips & Techniques You’ll Need To Know

Do you lead a life that involves a lot of sitting? At work? At home? It seems like all you do is sit. This isn’t good for your body or your health, but one way to get more flexible and help your joints from hurting is yoga.

Yoga can be practiced by most people because it can be done at your level of experience. There are poses for the beginner, as well as the advanced. The best thing about yoga is that it can help your body and your mind.

Depending on the style of yoga you decide to practice it can strengthen your core, as well as help your mind through meditation. But before you begin you’ll needs some tips and techniques to get you started. You want to make sure that you are safe and getting the most out of your poses.

Tips & Techniques For Beginner Yogi’s

1.Know Your Level

When you’re first starting out you’ll need to know where your level of fitness is at. Don’t lie to yourself and hurt. Yoga can be practiced by most people, but that doesn’t mean they will be an expert as soon as they start, so don’t expect too much when you’re a beginner.

Take your time, learn the poses and concentrate on performing the poses right.

2. Start Slow

Do the yoga poses that you are able to do – don’t try to rush what you’re body isn’t able to do. When you first start you’re not going to be as flexible and might not be able to do all of the poses. Work on those that are comfortable, but challenging enough to make your work during the poses.

3. What to Wear

This really depends on the style you’re going to practice, but it is a good rule of thumb to dress comfortable. This could be yoga pants and a sports bra, but it also could mean loose fitting clothes that aren’t constricting.

Wear what makes you feel comfortable, but also remember that some of the poses might have your upper torso bend over – so if you’re wearing a loose fitting shirt it will follow gravity.

4. Bring Water

Make sure that you stay hydrated. This is true with any exercise, but people often forget to bring water. You’ll need to make sure that your joints stay lubricated to perform the yoga poses.

5. Respect Your Limitations

Concentrate on what you’re able to do and get those poses down and then move on to more advanced ones. Don’t compare yourself to someone that might have more experience than you do.
They’ve been doing it longer and their body has gradually got to that level. By keeping up the exercise you’ll get their too.

6. Breathe

Yoga is an exercise that combines the poses and breathing. This might be hard for you to do when you’re first starting because you’re trying to get the moves down and not thinking about how you’re breathing.

7. Get a Teacher

You can buy DVD’s to start a yoga routine in your home, but in some situations going to a class and participating in a group activity might be the best. Teachers have years of experience and will be able to help you with the poses.Yoga for Beginners

This could take a frustrating experience by yourself and create an amazing time learning with others that lasts for years.

Plus if you’re doing one of the poses incorrectly the teacher will see how you are doing it and be able to help correct it. This might mean the difference between a pose that stretches your body or one that you get injured on.

8. Ask Questions

Yoga is a lot of different moves and poses, so if you’re not sure make sure to ask how they are done properly. That is what the yoga teacher is there for – make use of their knowledge.

You don’t want to get hurt and someone else might be having difficulty with the same pose or have the same question.
There are also other ways to ask for help if you’re not in a class. Go where other yogi’s are online. This could mean a forum, a Facebook group or page, other social media platforms or other websites.

There is also the option of calling the Yoga Studio and asking a teacher questions. They might be busy and unable to ask too many, but you could definitely try.

Get to know other Yogi’s. No matter where you’re at there is probably people meeting to perform yoga. Not all of it is in a classroom. Research your area and see when the local meetup is happening and go get acquainted with other’s who practice. While you’re there ask your questions.

9. Listen To Your Body

Some of these poses might be difficult, especially for a beginner – so don’t force yourself to perform every single pose. Listen to what you’re body is telling you. Are you stretching this pose too far? Does it feel comfortable? Is it challenging, but the feel is fine? Or are you in pain with the pose?

Pain isn’t supposed to be part of the yoga experience and if you’re feeling it then you’re probably not doing the pose right. Ask your teacher if you go to a class to help you with any poses this is happening with or research online and see if you can find the proper way to hold your body for the poses. This could be articles or videos. Make sure you get the answer you need before trying to force your body to continue to do the pose that causes you pain.

10. Use Props To Get Knee Pain Relief

Some of the poses that you’ll be asked to do might cause knee pain if this is already an issue. One way to avoid this is to use props to help you with the poses. Don’t be shy. You might not need them in the future, but it is always better to be safe and look after your body.

11. Sticky Mat

You’ll be practicing your yoga moves on a mat and it is best to get one that isn’t going to slip around everywhere. Invest in one that will stick to the floor and keep you safe.

12. Empty Stomach

Perform yoga on an empty stomach. You’ll find that in the morning is probably going to be the best time to get your yoga exercise in because the suggested time is two to three hours before eating.

Yoga will help you develop an inner peace that other types of exercise might not. This helps when you’re extremely stressed out, have anxiety or are dealing with pressure. Yoga teaches you how to breathe in a mindful manner and that helps calm the mind.

That’s not all the yoga does for someone. The yoga movements concentrate on building your core and strengthening your body by using your body weight and muscles. This creates a stronger you and makes you more flexible.

Yoga is a positive experience that you’ll enjoy if you know a few simple tips about the practice before you begin. Follow the tips in this article to keep yourself safe and give yourself an advantage in your knowledge.

 

 

 

 

 

Female Boxer

Given below is a list of 11 best female boxers in the last ten years. These female boxers are the champions under the different categories for World Boxing Association (WBA), World Boxing Council (WBC), International Boxing Federation (IBF), and World Boxing Organization (WBO).

 

Alejandra

Alejandra Jiménez Ayala (born 29 August 1987) is a Mexican professional boxer.  She is a former two-weight world champion, having held the WBC heavyweight title from 2016 to 2018, the WBO super middleweight title from January to March 2020 …

 

 

 

Maria Shields

Claressa Maria Shields (born March 17, 1995) is an American professional boxer. She has held multiple world championships in three weight classes, having reigned as the undisputed female middleweight champion of the world since 2019, the unified WBC and WBO light middleweight titles since January 2020, and previously the unified WBC, and IBF female super middleweight titles from 2017 to 2018.
Shields currently holds the record for becoming a two and three-weight world champion in the fewest professional fights. As of August 2020, she is ranked as the world’s best active female middleweight and eighth best active female, pound for pound, by BoxRec.

 

 

Hanna Gabriels

 

Hanna Gabriel Valle (born January 14. 1983) is a Costa Rican professional boxer and two-weight world champion.
She has held the WBA super welterweight title since 2016. Previously, she held the WBO welterweight title in 2009 and the WBO junior middleweight title twice between 2010 and 2018.

 

 

 

 

Cecilia Carmen Linda Brækhus (born 28 September 1981) is a Norwegian professional boxer and former kickboxer.
In boxing she reigned as the undisputed female welterweight champion from 2014 to August 2020, and is the first woman in any weight class to hold the WBA, WBC, IBF and WBO titles simultaneously.
Brækhus is also one of only eight boxers in history, female or male, to hold all four major world titles simultaneously, along with Bernard Hopkins (2004–2005), Jermain Taylor (2005), Terence Crawford (2017), Oleksandr Usyk (2018–2019), Claressa Shields (2019–), Katie Taylor (2019–), and Jessica McCaskill (2020–). In 2016, she captured the IBO title, becoming the first ever boxer to hold five world titles from sanctioning bodies simultaneously.

 

 

Érica Farías

 

Erica Anabella Farias (born 13. July 1984) is an Argentine professional boxer.
She is a two-weight world champion, having held the WBC female lightweight title from 2011 to 2014 and the WBC female super lightweight title from 2014 to 2018.

 

 

 

Katie Taylor

Katie Taylor: She is from Ireland and she has the World Boxing Association and International Boxing Federation title since 2018 under the lightweight category.

 

 

 

 

 

 

Delfine

Delfine Persoon (born 14 January 1985) is a Belgian professional boxer. She held the IBF female lightweight title in 2012 and the WBC female lightweight title from 2014 to June 2019, losing the title in a unification fight against Katie Taylor for the undisputed lightweight championship.
As of August 2020, she is ranked as the world’s second best active lightweight, and the second best active female, pound for pound, by BoxRec.

 

 

Choi

 

Choi Hyun-Mi  (born November 7. 1990)

is a South Korean female professional boxer.
She holds the WBA title under the super featherweight category.

 

 

 

 

Jelena

 

Jelena Mrdjenovich: She is a Serbian Canadian. She holds the WBA and WBC under the featherweight category. In 2012, she was able to defeat Franchesca Alcanter and won the featherweight title in Edmonton for the World Boxing Council.

 

 

 

Arely Abigail

Arely Abigail Muciño Reyes (born 20 May 1989) is a Mexican professional boxer.
She held the IBF female flyweight title in 2011, the WBC female flyweight title from 2014 to 2015 and the WBO female flyweight title from 2018 to 2019.

 

 

 

Dina

 

Dina Thorslund (born October 14. 1993) is a Danish professional boxer. She has held the WBO female super-bantamweight title since 2018, and previously the WBC interim female super-bantamweight title. At regional level, she held the European female super-bantamweight title in 2017.

 

 

 

Those are worth to mention:

Laila Ali

Laila Ali (daughter of Muhammad Ali)

Stephanie Ducastel and Gaelle Amand, France.
Edith Soledad Matthysse, Argentina.
Francia Elena Bravo, Panama.
Pasa Malagic, Canada.
Marilyn Hernandez, USA.

Fatuma Zarika, Kenya
and
Light Minimumweight – Maria Milano, Venezuela
Flyweight – Naoko Fujioka, Japan
Super Flyweight – Maribel Ramírez, Mexico
Bantamweight – Dayana Cordero, Colombia

 

& Bennett Sisters 1910

 

 

 


 

Belly Fat & Abs

It´s Time To Burn Off The Stubborn Belly Fat and See Your Abs.

A lean tummy and six pack abs are one of the most coveted goals on this planet. Every year millions of people around the world tell themselves on New Year’s Eve…”That’s it! This year I’m going to get ripped and fit!

By January 17th, 98% of these people have given up on their New Year’s resolution. The flat tummy and six pack become a dream that just can’t be attained and is best shelved for the next year.

But why is this resolution so difficult to keep to? Why does only 2% of the entire world’s population have a body fat percentage low enough to reveal a six pack?

Why?

The answer is simple. They do not have any idea what they are doing. They don’t have a plan or a clue. We all know that if you fail to plan, you’re planning to fail. Proven programs such as the Truth About Abs system show exactly what you need to do, how you should do it and when to do it.

The key to seeing your abs or getting a flat tummy can be summarized in 2 words. Fat loss. If you can get your body fat percentage low enough, you will see your abs and your tummy will be lean.

 

The Most Crucial Fat Loss Factor

The most important thing that you absolutely MUST do before you even start chewing on that boiled broccoli is this… You must define your why.

You’re probably thinking, “Define my what?”… “My life is full of whys! Why am I fat? Why does 1 muffin slap 10 pounds on my belly but 10 hours of cardio do nothing?”
These are all reasonable whys… but the most important why question you should be asking yourself is this… “Why do I want to burn my fat and see my abs?” or “Why do I want a flat, lean tummy?”

In most cases, women want a nice, sexy, flat tummy. Men prefer to have abs so ripped that it’ll make, Hugh Jackman, look like Mr Been.

Your why will ALWAYS be emotional. So, you’ll have to dig deep. Most people do not exercise because they want clear, unclogged arteries or good blood circulation. That’s not the way we think.

If you’re a guy, you probably want to be able to take your shirt off at the beach and turn women’s heads. A bulging, fatty belly will still turn heads… but it’ll just be the other way.

If you’re a lady, you probably want a lean tummy so that you’ll look awesome in a dress and maybe make your other girlfriends jealous. Or you might want to feel sexy for your boyfriend or husband.

You could be a parent who wants to lose weight and be healthy so that you have extra energy to run after your toddler. Or you’re worried that your health is in such a precarious state that you might not live long enough to see your children grow up.

Whatever the case may be, you must find out your why.

Then WRITE IT DOWN!

Write down exactly why you want to shed the fat and see your abs and how it will make you feel once you’ve lost the weight and attained your goal.

Once that is done, make copies of it and paste it all around your house so that you never forget it. Most importantly, paste it on your refrigerator door and around your kitchen.

Losing weight takes discipline, effort and determination. The concept while simple is not exactly easy. This is a six pack quest… a quest to burn off fat that doesn’t want to come off.

There will be times when you will be dejected and lose hope. Times when you do not seem to make progress. It will seem easier to throw in the towel and pick up a slice of pizza.

It’s at times like these that you must read the why that you wrote down. This is true for any goal. Success is not linear. There are setbacks, comebacks and times when you just don’t seem to progress no matter how hard you work.

Your why will keep you grounded and focused. It’ll keep you going when your tank is empty. Find your why and write it down.

 

Help! My cardio is killing me!

The number one mistake that most people make when trying to burn fat is to overdo their cardio.

Take a trip to the park or gym for a few days and observe the people there. More often than not, you’ll see that it’s the same people who keep running or jogging on and on. Yet, they’re usually overweight or they are thin but don’t exactly exude an image of fitness.

Why?

The answer is that cardio is not the be all and end all of fat loss. You MUST mix up your cardio with resistance training.

Even your cardio sessions need to vary. On some days, you’ll need to do high intensity cardio. This is also known as high intensity interval training. On other days, you should engage in slow, steady cardio.

There is absolutely no need to be like a hamster running on a wheel for ages. Keep your cardio sessions short and hard. When you engage in 30 minutes of high intensity cardio, you will experience an ‘afterburn’ effect which is basically your body burning calories for hours.

The Truth About Abs is a proven program which focuses on the amount of work done. It will show you exactly what matters when it comes to fat loss. Short workout sessions that will put your body in fat burning mode for hours. Stop wasting your time pounding the pavement or treadmill endlessly.

In fact, if you do too much cardio, you will end up stressing your body out. This will make your body release cortisol which is a stress hormone. You really don’t want this to happen because cortisol makes you gain weight on your belly indirectly. Your appetite goes up; it gets harder to lose weight, etc.

Why is it taking ages to lose my belly fat?

This is an excellent question. Why is weight gain so much easier than weight loss?
Same reason that failing a math exam so much easier than passing it. Same reason that spending money is so much easier than saving it.

Doing something worthwhile takes effort and sacrifice… and time.

You will only see your abs once you have burnt off the layer of fat on your tummy. You could do thousands of sit-ups, crunches, hanging leg raises, v-sits or kung fu kicks, but if your body fat percentage is high, your abs will never show.

A rough gauge would be a body fat percentage of about 9% for men and below 15% for women. At this level, your abs will show and your tummy will be lean. To get to this level of body fat requires effort and TIME.

This is the biggest problem. We live in an age where people want instant gratification. An age of text messaging, email, microwaves, etc. We want things and we want them now. Most people expect to lose weight ASAP.

That’s why they succumb to scammy products from weight loss pills to dubious exercise machines sold on cheesy late night infomercials. They want fast results.

The hard truth is that the human body does what it wants at its own pace. You can’t send your body a text message and tell it to drop 5 pounds from your thighs and 2 pounds from your butt.

It doesn’t work that way. The ONLY way your body will lose weight is if it is in a caloric deficit for a prolonged period of time. You will need to exercise, eat right and rest adequately. Most importantly, stop expecting immediate results. Be happy with a 1% loss of total bodyweight each week. That is good progress!

It took time to gain the belly and it will take time to lose it. When aiming for a six pack, the last few pounds are ALWAYS the toughest. Many guys give up just when they are at about 12 to 13% body fat. These are the “hard yards”. Keep on keeping on. It may take another month or two… but if you stay the course, rest assured, you will burn off the most stubborn layer of fat and finally see your abs in all their glory.

Besides not being patient enough, there are a few other reasons your fat loss may seem to be taking ages.

You might not be eating at a caloric deficit. Many people over estimate the amount of calories expended. 3 slices of pizza can cancel out an entire workout at the gym. You must always be aware of how many calories you’re consuming and what your daily caloric requirement is.

 

Are You Cheating Yourself On Cheat Days?

This is one of the most common mistakes that people make when they are trying to lose weight. Before going into details, we need to understand the theory behind cheat days.

When you are trying to lose weight, you need to be on a caloric deficit of 500 calories a day. This is achieved by eating less, making wise food choices and exercising. Since you are aiming for fat loss and not just weight loss, you need to go on a slow but steady program.

Most people who crash diet end up losing muscle and lowering their metabolic rate. This is a double whammy. Fat burning will grind to a halt and when that happens, your weight loss will hit a plateau and this can be exasperating.

Therefore, slow and steady wins the race. However, even if you diet and exercise the correct way and do your best, when your body is on a caloric deficit for 4 to 6 days in a row, it will automatically drop your metabolic rate as it tries to “preserve” its fat stores.

In order, to overcome this problem, we have a cheat day. On this day, you will aim for a caloric surplus. Preferably in the 500 to 700 calorie range. This will refresh your leptin levels and give your metabolic rate a boost. Your body will go back into fat burning mode since the body does not believe that it is starving.

This is also where the majority of people make a mistake. They use the cheat day to gorge themselves on all the food that they can eat. Some even manage to reach caloric surpluses of 2000 to even 5000 calories. That is not a cheat day. It is chaos.

You can cause your weight loss efforts to slow down or worse. You may actually gain weight. This will cause feelings of guilt, frustration and anger. It’s like taking one step forward and two steps back.

Find out your daily calorie requirement and add 500 or 600 to it. That’s it. That’s the caloric surplus you should aim for. Even if you wish to eat junk food or whatever your heart desires, eat them in the right amount but make sure you do not exceed your target calorie surplus.

This being said, generally, it would be best to avoid junk food or processed food. It’s just not good for your health. It may sound boring and a tremendous sacrifice forsaking the food you love.

However, thousands of people can testify that after a few months of avoiding junk food, their body totally stopped craving for these sinful pleasures.

You do not need to obsess over the numbers but you need to at least have a fairly good idea of where you stand as far as your diet and calories are concerned.

 

Consume adequate Water daily.

This is crucial! Water naturally suppresses your appetite and helps to metabolize the fat.

Watch your carb intake. Try and limit your carbohydrates, especially the starchy carbs. You should not eliminate carbs from your diet completely like what the Atkins diet recommends.

You do need carbs for energy during your cardio workouts. However, limit them and either consume them early in the day or immediately after an intense workout.

The numbers on a scale can be misleading. When people embark on a weight loss plan, they may include resistance training as part of the training regimen. Even people, who are totally on a cardio training plan, will experience a growth in lean muscle. This is inevitable.

Most overweight people have poor muscle tone. So, once they start exercising, the body starts burning fat and simultaneously gaining muscle. If you were to measure your weight on the scales, there may be no change in the numbers because the 2 pounds of fat you lost may have been replaced by 2 pounds of muscle.

Since muscle is denser than fat, your body size would have shrunk a little even though there is no change on the scale. That is why it is so crucial to track your progress by using photos or a measuring tape to measure different parts of your body. This will be a much better way to track your progress.

How Do I Ramp Up My Metabolism?

Overweight people often curse their bad genes. Usually what that means is that they have a slow metabolic rate. It is true that some people have a metabolic rate that is slower than other people.

However, it would not be a good idea to blame your genes or metabolism. That will take away power from you and make you feel like losing weight is beyond your ability.

You definitely can lose weight even if your metabolic rate is low. It’s possible to increase your metabolic rate with a few simple techniques.

The Truth About Abs program recommends weight training as a very effective way to boost your metabolic rate. Not all resistance training works. Doing bicep curls will not do much to help you. You need compound movements such as squats, deadlifts, snatches and all the other cool techniques shown in the program.

Using a combination of compound movements, full body workouts and proper rest times between sets, you will raise your metabolic rate and keep it up for hours.

 

Another technique that you can employ is Short Quick Workouts throughout the day.

Anytime you have 5 minutes to spare, you can do a quick workout. It could be 30 push-ups followed by 40 mountain climbers. Or 3 sets of 10 burpees. These are extremely quick workouts that have only one purpose. To elevate your heart rate and give your metabolic rate a quick boost.

They do not take long and can be done anywhere. Bodyweight exercises are all you need. You just need to do them rapidly for 2 to 4 minutes. What this does is that it keeps your body in fat burning mode constantly. After a few hours, when your metabolic rate is starting to drop, another quick 3 minutes of exercise will perk it up again.

Do this throughout the day and not only will your metabolic rate be at an all-time high, but you will also feel more active, fit and alert.

Daily life can be draggy and monotonous. These little workouts will challenge you and even if you are tired, once you do a quick workout, you will be all pumped up and ready to take on the world.

 

Little Tricks That Will Help You Shed the Belly Fat Faster

Do not expect overnight miracles with these tips but do know that if you follow them, you’ll be helping your body burn more calories in the same period of time.   Every calorie counts.

 

1. Join a Team Sport.

Basketball, karate, soccer, hockey, etc. are all activities that burn calories. The difference between these sports and slogging it out alone in the gym or pounding the tracks on your own is that sports are much more fun and less taxing.

Sometimes, going to the gym or doing cardio daily can get monotonous. You really need a break. That’s where a sport will help. You do not have to do a team sport daily. Just during those times when the normal workouts get boring and you really need something to perk you up.

 

2. Skip Dinner.

This is similar to intermittent fasting. When you skip dinner, your body will have more time to burn calories from its fat stores instead of food.

 

3. Add Green Tea to your diet.
Studies have shown that green tea raises metabolism and has many health benefits. Some websites or magazines may say that green tea’s effects are too minute to be counted as beneficial. Just drink it anyway. It’s good for health and many people have benefitted from it.

 

4. Brush your Teeth after your Last Meal for the Day.

Most of us are conditioned to sleep once we brush our teeth. Once you have eaten your last meal for the day, brushing your teeth will subconsciously tell your body to stop eating. This will prevent late night cravings for snacks or other junk food.

 

 

5. Consume Smaller Meals spaced at regular intervals.                 

Do not eat 3 large meals that leave you feeling bloated and full. Eat smaller meals and always stop while you are partially full. It takes a longer time for your brain to process the fact that your stomach is full. By the time the signal comes, you may have over eaten.

 

 

These 5 tips can really help you if you follow them. Just remember that it’s ok if it takes time to lose the fat. It took you time to gain it. It’s just the natural order of things.

Always bear in mind that the quest for a six pack is actually a quest to lose fat. If there is just one point you remember from this entire report, let it be this. Lose the fat and you’ll see your abs.

The journey is what truly matters and if you stay focused on your fat loss journey with persistence and patience, you will reach your destination. A lean or ripped body that you can be proud of.

 

 

 

 

 

 

Meditation Exercises

Meditation exercises are effective means of reducing stress and teaching your body and mind to relax. Not only that, such exercises can also help build self-confidence and self-esteem. And most importantly, just like any other exercise, it can help you maintain your good health and keep you in great shape.

Meditation exercises

There are many types of meditation exercises that you can do. It would depend in their ability to make you feel relax and relieve you of stress.

One that you can try out is the walking meditation. It is a form of meditation that monks do as a habit in monasteries. What they do is walk the on a quiet area for a time while contemplating or meditating on something. It can be so easy that you can do it too.

Walking Meditation

In doing the walking meditation, what you need to do is find yourself a set path. It can be a circular track, a sports field, or even a large garden good enough for walking on. Start by walking the path in order to get to know the route.

Once you have gotten used to it, begin taking in breaths in a slow and deep breath and then let it out slowly. As you do this, try to be conscious of your body. Feel or sense your entire body and be aware of its every parts. Try to walk slowly.

As you are walking try to mentally be aware of how your body is functioning as it moves. Do not attempt to criticize every function or movement. Just try to be aware of how your body moves or works as it walks.

At first it might come off as silly for some people. But just like any other forms of meditation, it is not something that you should rush. You need to get comfortable with it. Sometimes distractions may come and they usually do. It is normal, especially on the initial days that a thought comes into your head like: “This is silly” or, “I have to do the dishes”. When they do, just try to push them gently away, and continue on with your walking. You can do this for 10 or 15 minutes, take a bit of rest, and then get on with your normal routine in life.

Step inside a Painting

Another simple meditation exercise that you can do is what is known as the “Step inside a Painting” technique. You can start by finding a painting or picture that you enjoy looking at.meditation EXERCISES Place it a few feet away from you and at a comfortable visual distance. Find a comfortable place to sit on, preferably some area in your home where you will not be disturbed.

When you already have your painting and quite area ready, try to close your eyes. Be aware of how you breathe. Just be attentive to how your body functions as it is breathing in and breathing out. Try to keep everything as they are and try not to change anything, even the timing of your breathing.

After a couple of minutes, you will notice your body beginning to slow down. At this point, you can open your eyes and look at the chosen painting. Simply gaze at the picture.

Be aware of the scenery, the lines, and the colors of the painting before you.  Try to set the picture in your mind. Once you have it captured in your mind, close your eyes once again. Create the picture mentally and imagine yourself walking into the picture.

Have yourself stand inside the picture in your mind. Take a look through the frame and to the place where you are sitting. Allow your mind to take you into the picture.

Explore and be aware of your surroundings as you are inside the painting. It can be quite an adventure trying to learn some of these meditation exercises.

 

 

 

 

Benefits of Coffee

 

 

 

 

benefits of coffeeHealth & Benefits of Coffee.  Coffee is the world’s most popular beverage, and about 13% of adults in America consume it daily. Many people drink it to lift their spirits, but besides this, it’s loaded with numerous beneficial nutrients and antioxidants that are good for your health.

Studies show that this beverage is associated with a reduced risk of coronary heart disease, heart failure, stroke and several other diseases. Below are 5 health benefits of coffee you might want to know.

 

Improves Your Energy Levels and Makes You Smarter

When you take coffee, your energy levels are improved, and you feel less tired. This is because coffee contains a strong stimulant known asbenefits of coffee

caffeine. When you drink it, the caffeine is absorbed into your bloodstream and travels into your brain.

In the brain, it blocks adenosine which is an inhibitory neurotransmitter. This leads to increased levels of other neurotransmitters such as dopamine and norepinephrine.

These chemicals improve various aspects of your brain function such as mood, memory, vigilance, and energy levels.

Benefits of CoffeeHelps to Burn Fat and Reduce Weight

Many fat burning supplements contain caffeine as one of the active ingredients. A good reason for that is because caffeine is a natural substance that aids in fat burning.

Studies show that a strong cup of Joe can temporarily increase metabolism by up to 20 percent. It causes body fat cells to break down thus releasing free fatty acids in your bloodstream.

This makes these free fatty acids available for fuel causing increased fat burning especially during workouts.

 

Benefits of Coffee against Depression

As stated earlier, caffeine can boost your blood dopamine levels. Dopamine is the neurotransmitter responsible for memory, movement, and cognition. It also causes a feeling of pleasure.

This seems to the reason why coffee helps to fight off depression. A Harvard study showed that women who drank 4 cups of coffee or more per day have a 20 percent reduced risk of getting depression.

 

Coffee Improves Physical Performance

Benefits of CoffeeWhen you drink coffee, it stimulates your nervous system to send signals to different parts of the body. Your fat cells are stimulated to break down more fat leading to increased energy levels.

In fact, coffee can boost your metabolic rate by 3-11 percent. Coffee also causes an increase in adrenaline levels which makes your body ready to fight or endure intense physical exertion.

All these combined, can significantly help to improve your physical performance. So, before you hit the gym, try a cup of coffee and you’ll ready for those strenuous workouts.

 

Lowers the Risk of Getting Various Diseases

Studies have shown that coffee drinkers have a decreased chance of getting degenerative diseases such as Alzheimer’s disease and Parkinsonism. Alzheimer’s affects most seniors and is associated with several symptoms such as memory loss and impaired thinking while Parkinsonism causesBenefits of Coffee impaired mobility and tremors.

By drinking coffee, you’ll have a 65 % reduced chance of getting Alzheimer’s disease and a 32-60% reduced risk of Parkinsonism. Coffee also can protect you against other diseases like heart failure, gallstones, and Type 2 Diabetes.

This miracle brew is one of the healthiest beverages in the world. Besides jump-starting your memory, coffee can improve your performance, energy levels, and protect you from diseases like Alzheimer’s and heart failure. Drink your coffee today, and reap all the benefits… but do watch the amount of sugar you use.

Benjamin Coolrun

 

 

 

 

 

Stress Release

Stress and Anger is a poison for our mind and body. Usually, anger is caused by a situation that one deems unfair or someone may have said or done something that offended them. People who stress out over such slights and unfair treatment, replay the same scenario in their heads over and over and over and experience the same negative emotions repeatedly.

Over time, this takes a toll on their mental and emotional well-being. They view life in a negative way and develop negative attitudes to cope with the world as they see it.

Stress and Anger

There are 5 steps that you can take when you get angry. While some people may get explosive and shout and rant as an outlet to vent their frustrations, it’s not really an effective one. In fact, if such outbursts become a habit, it can really affect you in many detrimental ways.

Now let’s look at 5 effective steps to cope with anger

Stress and Anger

1. Breathe Deeply

Deep breathing has a very calming effect on the body. When you’re angry, the body breathes more rapidly but in a shallow manner. This deprives your body of oxygen which further exacerbates the situation.
By taking deep breaths, you’ll not only be calming your overactive brain but you’ll also be giving yourself some time to think and not react hastily in a way that might be embarrassing or unnecessary.

2. Step Back

This is a very important step. You must take a step back from your anger and view it fromStep Back the perspective of a third party. If someone said something mean about you, the natural human response is to get defensive or angry.

Take a step back and ask yourself why you’re stressing yourself out over this. Maybe you believe that what the other person said about you is true. Very often, people feel insulted by comments from others because they believe them to be true on a subconscious level.

If it’s not true, why would the other person put you down? Are they normally unhappy people who take pleasure in tearing others down?

By reflecting on this, you will be thinking instead of reacting. You’ll realize that in most cases, there’s nothing much to be upset about. You can just dismiss these comments and move on with life without being stressed or aggravated.

Analyze the situation, the people involved, the reasons they behave the way they do and see if you can figure out why. When you do, you’ll be able to act in such a manner.

smile3. Smile          

It may seem crazy to smile even if you’re furious. However, the mere act of smiling will help to relieve some of the tension you’re feeling. Your body is trained to be happy when you smile.

So, the act of smiling will calm you down and de-stress you.

 

 

4. Write it Down

Abraham Lincoln, used to write long letters to people who caused him grief. However, he never sent any of those angry letters. He burned the letters after writing them. The writing process was cathartic since it helped him express his anger, bitterness, disappointment and other negative emotions.

Do write down how you feel and you can say whatever you want. After penning it all down, either burn the paper or throw it away. If you don’t wish to write, you could type it all out and delete the document when you’re done. The goal is to express yourself instead of keeping it all bottled up inside and getting stressed out.

5. Realize Your Own Mortality

This is a big one. People often forget that they’re mortal and that death is the great equalizer. The average person lives about 30,000 days.

That doesn’t seem like a lot, does it?  – No, it doesn’t.
Yet, we go around being upset and angry like we’re immortal. Cast your stress and anger aside.

Don’t sweat the small stuff and it’s mostly small stuff anyway. Be happy for what you have and if anyone aggravates you, let it go. Don’t use up your precious days sweating over nasty comments, unfair treatment and irrelevant negativity.

Stress Release & Meditation

It’s a stress release to practicing meditation, it is helping people in all areas who meditate daily. 

The modern times have given people “instant” everything—including convenience, solutions, and results among so many others. But, amidst all the advantages it gives to people, it also brings a lot of stress that would eventually lead to serious problems. Because of this stress, more and more people are getting into one of the most powerful means of concentration called “meditation.”

Described as a state wherein a person is in deep concentration on something, either awareness or some object of thought, meditation can be considered as one of the oldest means of calming the mind and the soul. Usually involving one’s attention to be turned into a single point of reference, meditation is practiced by so many people because it can lead a person to a consciousness an inch higher than the ordinary person.

Meditation traces its history back some 5,000 years ago. It is said that the practice has been a very important constituent of various religions in the Eastern part of the world. Through the years, people who practice mediation were able to develop various disciplines. These disciplines were known to involve a large range of psychophysical and spiritual—or a combination of both—that leads to the enhancement of a person’s higher level of mental concentration.

Derived from the Latin word “meditatio,” equivalent to “all types mental or physical exercise,” the meaning of meditation has also evolved as times went by. Now, mediation is more popularly perceived as “contemplation” or “inward reflection.”

If you are one of those who planning to indulge in practicing meditation or just interested in its seemingly limitless possibilities, then you can start by familiarizing yourself with the various forms of meditation known today. Many common forms of meditation include “Bodhidharma,” “Hinduism,” “Bahá’í Faith,” “Buddhism,” “Christian meditation,” “Islam Meditation,” “Jainism,” “Judaism,” “Sikhism,” and “Taoism.” Each and every one of these forms mentioned has their own understanding of meditation and also have different sets of practices that come with it.

Types of meditation include what is called transcendental meditation (TM), the mindfulness meditation, and some of the forms included in the Eastern tradition including the buddhist, Taoist, and zen meditation.

If you are just starting, the first thing that you need to concentrate on is the elements for involved in a basic traditional meditation. Usually, there are four elements that greatly affect traditional meditation including a place that is quiet, a posture that is comfortable, an object that a person can to focus his or her attention and n attitude that is relatively passive.

Mediation can indeed be a great mental exercise for anybody. It can also serve as a stress release because it allows the person to empty his or her mind in other things for a moment and focus the attention to only one thing. Once this is done, the person can feel relief and lighter feeling that can enable him or her to think clearly.

 

   The Benefits of Meditation

Meditation plays a large part in Eastern philosophies and religions. Later on, the West also got hold of it and has realized that it has a lot of health benefits.

The one thing students and those work deal with everyday is stress. Meditation for just 20 minutes allows you to relax and later enables you to make an effective decision. It also lowers the level of stress anxiety in your system thus decreasing the risks of heart disease significantly so good stress release.

The practice of meditation also makes you self aware of what is happening around you. This enables you to focus on the present rather than events that happened in the past or the future. It teaches you to be in control of your mind and not make you do anything based on your emotions.

Believe it or not, meditation also develops insight into our subconscious. This is because our attitudes, behavior, feelings and perceptions are all connected and if you are able to harness it, you will be able to understand yourself better.

This allows you to have a positive outlook in life and even make changes in yourself. You become content or thankful with what you have instead of harboring feelings of anger, anxiety, greed, hatred and jealousy towards yourself and others.

You will also be able to see the big picture instead of the small one when given a task at work so even if there are a few setbacks a long the way, you are still able to keep your eye on the end game.

Medication can also make you feel younger. This is because in one study, people who have been practicing this for many years were physiologically 12 years younger than their chronological age. The results of the test were based on the test subject’s auditory discrimination, blood pressure and eye sight.

So now that you know the benefits of meditation and what it can possibly do, you are probably asking yourself right now how does it work? Well, let us first correct the common misconception about meditation.

A lot of people think that you have to sit in a pretzel position or go off to some far away place to make this work. The truth is that you just have to find a quiet place where you won’t be disturbed, sit on the floor or on a chair in whatever position you like best and slowly clear your mind of all thoughts.

You should keep in mind that sitting in a comfortable position may sometimes make you doze off. So concentrate otherwise it defeats the purpose of this exercise.

Next, you should close your eyes, focus on your breathing and let the positive air go in and the negative thoughts go out. You might hear sounds nearby and since you can’t do anything about that, just acknowledge that it is there and just concentrate on this exercise.

This can be done at work or at home and how long it will be done depends on you. Some people may start out for 5 minutes and then extend the time in the future. The important thing is that you feel recharged and ready to taken on whatever challenge is out there when you are ready to open your eyes. This is one way to meditate.

Is Medication any good?