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Displaying items by tag: exercise

The Top Stress Busters

The Top Stress Busters

There are several different types of stress, and learning how to control them can make all the difference. You have physical stress (lack of exercise, illness, sleep habits, etc.), mental stress (how you deal emotionally with life) and chemical stress (nutritional and environmental). Here are a few straightforward ways to help you reduce all three stress factors.

Proper Breathing: Proper breathing has a dramatic impact on muscle relaxation, tension reduction, normalizing heart rate, and increasing mental clarity. What you want to strive for is learning to breathe mostly with your diaphragm instead of your lungs. The diaphragm is the most efficient muscle for breathing. It is a large, dome-shaped muscle located at the base of the lungs. Learning how to breathe with your diaphragm takes some practice, but in time it will become second nature.

Practice the following technique on a daily basis for 5-10 minutes. Lie on your back, putting a pillow or similar support under your knees to relax your lower back. Place one hand on your abdomen and the other on your chest. Slowly inhale through your nose and make sure the only hand that moves is the one on your abdomen. Try to keep the hand on your chest as still as possible. Exhale through pursed lips and repeat.

Organization: Are you feeling overwhelmed with so much to do and so little time? Unclutter your life and get organized to take back control. Where do you start? You've got to have a plan. Create a list of the five most important tasks you need to complete for the day. Put the one you want to do the least at the top of the list to help prevent procrastination. It is human nature to delay things that make you feel uncomfortable. By accomplishing the difficult task first you set the tone for positive action and motivation the rest of the day.

Healthy Snacking: Eat healthy and eat often to control blood sugar levels. When you go long periods between meals, a hormone known as insulin spikes. This hormone controls how fast sugar enters your bloodstream after eating. Big surges in insulin occur when you wait too long between meals, which may increase stress on your body chemistry. You can get cravings and mood swings. Eating only three meals a day is insufficient for keeping this delicate balance of hormones in check. It is recommended that in addition to eating three regular meals a day, you mix in 2-3 healthy snacks. You will notice a renewed sense of energy and vitality as you provide your body and mind with the nutrition it needs.

Exercising: Get in shape and get out of stress; now there's a win-win proposition. Find an exercise you truly enjoy doing, not one you dread. Once you make it a part of your daily routine, it will become an integral part of your healthy lifestyle. Strive to get 20 minutes a day of some type of exercise. Walking is a great way to start. Get outside and enjoy the open air while at the same time clearing your mind. It can be an escape from all the chaos in your life. There is nothing like the calming effect of being around Mother Nature. Excess weight is also a stress on your body; regular exercise will help eliminate the pounds, improving your looks, your health and your state of mind.

Finding "Me Time": Take some solo time every morning before you start the day. Use this time to reflect on yesterday and plan out today's events. Set your alarm 15 minutes early and wake up to silence. Do not turn on the television or open the newspaper. You may find that problems which have plagued you suddenly become more manageable and put into perspective. When was the last time you sat in a room without white noise all around? Try it and see what happens. I have a feeling you will find it to be one of the most enjoyable moments of your day.

Try these stress busters for just one month and you can change your life. Even if you can't do all of them, start with a few and see how much less stress you have in your life.

Dr. Brandon Heath of The Joint Mount Pleasant, Home of the $20 adjustment. Located in The Market at Oakland just N of Hwy 41 in Mount Pleasant.

Published in Health and Fitness

Emily's Fitness Freaks May 3, 2010

E.F.F.s( Emily’s Fitness Freaks) Weekly Newsletter

Monday, May 3, 2010

Quote:

“You can have big plans, but it’s the small choices that have the greatest power!”

Word:

bleachorexia: a compulsion for ever-pearlier whites, which has led Americans to spend $343 million a year on at-home-teeth-whitening kits

Did you know?

What you eat can raise—or lower—your skin cancer risk. Research shows that adults whose diets were rich in red meat, processed foods, full-fat dairy products and sweet drinks had an 83% greater risk of squamous cell carcinoma, while those who ate more fruits, veggies, whole grains, fish and low-fat dairy cut their risk by 54%.

Food for Thought:

TOP 3 FOOD GROUPS for a FLAT BELLY:

Eat good fats! Foods containing mono- or polyunsaturated fats, such as oils, nuts, avocados and dark chocolate are less likely to be stored as belly fat than trans or saturated fats. Calories still count, however, so stick to an ounce of nuts a day and no more than 2 tablespoons of olive oil per serving.

Whole grains are waist whittlers! Eating brown rice instead of white rice can help flatten your belly. According to a study in the American Journal of Clinical Nutrition, people who eat whole grains lose more weight from their abdominal areas than those who eat refined grains because whole grains create less of an insulin spike and cause less fat storage. Also, whole grains are rich in fiber…high fiber intake is associated with a smaller waist circumference. Fiber promotes regularity and a feeling of fullness, and it delays the absorption of sugars, fat and cholesterol.

Slim with soy! As few as 70 mg of soy isoflavones have been shown to create a reduction in belly fat. Versatile, low-cost and high-quality protein… soy milk, edamamme, and tofu are all good choices!!

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THIS WEEK AT GOLD’s GYM:

Special THANKS to all who participated in the Spin-a-thon this weekend and helped raise money for the ADA!!! Way to go indoor cyclists!!!

NEW BODY JAM class: Starting this Saturday, the 8:10 Body Attack class will be changed to Body Jam!!!! No worry Body Attackers, Andrea would love to pick this class back up post-baby J But for now, we’ll be dancing!!!!! Come give it a try!! It’s so much fun and a great workout too!! Not coordinated???? Even MORE of a reason to come….improve your coordination, train your brain, tighten your waist, burn calories…step out of the box and into the cardio crazy dance world!! No experience needed…we breakdown the moves and call the patterns as we go… Don’t like the music/ dance style??? No worries…we change styles, moves, and music every 3 months and keep mixing it up. See you on Saturday mornings!!!! (yep, still keeping the Body Step at 9:20 too)

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Keep up the GREAT work! See you at the gym!! Please let me know how I can help you reach your fitness goals!!! Blessings….. Emily J

Published in Health Nuts

The Top Stress Busters

Emily's Fitness Freaks May 3, 2010

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