क्या आप जानना चाहते हैं कि आपका हार्ट ठीक से काम कर रहा है या नहीं ? तो यह लेख अवश्य पढ़े ।
तोंद या मोटापा कम करने के लिए यह दो एक्सरसाइज करने से मिलती है बहुत मदद
यदि आप अपनी बढ़ी हुई तोंद से परेशान हैं और उसे शेप में लाने के लिए जान लगाकर कसरत करने में जुटे हैं तो जरा रुक कर एक बार यह भी सोच लीजिए कि कहीं ऐसा तो नहीं कि शरीर से अतिरिक्त वसा हटाने के चक्कर में कहीं आप खुद को बीमार तो नहीं बना रहे हैं। हर इंसान चाहता है कि वह कपडे से बाहर दिखाती हुई तोंद को कम कर फिट बन सके। और इसके लिए लोग रात दिन एक कर के तरह – तरह के व्यायाम करते हैं। लेकिन उन्हें यह नहीं मालूम पड़ता कि इससे फायदा होने के बजाय उन्हें नुकसान तो नहीं हो रहा है।
जी हां फिटनेस एक्सपर्ट बताते हैं कि जो लोग वजन घटाने के लिए एक्सरसाइज रूटीन बनाए हुए हैं उन्हें सावधान होकर पहले यह तय करना चाहिए कि उनके लिए कौंन सा व्यायाम और कितना व्यायाम करना लाभदायक है। जो लोग बिना सोचे-समझे के व्यायाम करते हैं, वे फायदे की जगह नुकसान उठआ सकते हैं। आपको जानकर खुशी होगी की आपको अपनी तौंद को कम करने के लिए ढ़ेर सारी नहीं बल्कि दो एक्सरसाइज ही काफी हैं। लेकिन एक्सरसाइज के साथ-साथ डाइट और दिनचर्या का ध्यान रखना भी जरूरी होता है। तो चलिये जानें कौंन सी हैं ये एक्सरसाइज और क्या है इन्हें करने का सही तरीका।
कैटल बॉल स्विंग
ग्रुप क्लासेज में आपको प्लियोमेट्रिक (एक तरह की कसरत जिसमें बहुत तेज गति होती है) करना सिखाया जाता होगा। इसमें वेट बांधकर टेबल को जंप करते रहना होता है। लेकिन स्टेप अप बेंच को जंप करके पार करना और उस दौरान डंबल या लाइट वेट को टखने से बांधना खतरनाक हो सकता है, क्योंकि इससे चोट लग सकती है।
हालांकि जंप करने से काफी कैलोरी खर्च होती है, लेकिन बात यह भी है कि वेट लेकर जंप करने से कोई टिश्यू या मसल खिंच सकती है या फिर कहीं चोट भी लग सकती है। फिटनेस एक्सरपर्ट बताते हैं कि यदि आप जंप करना चाहते हैं तो कैटल बॉल स्विंग करें। डंबल और बारबेल का उपयोग केवल रेजिस्टेंस ट्रेनिंग प्रोगाम में ही करना चाहिए, जहां आपके सभी मूवमेंट पर ट्रेनर की पेनी नजर होती है।
केटल बॉल एक्सरसाइज के लिए झुक कर (हाफ बेंड) खड़ा होना पड़ता है। इसके बाद दोनों पैरों में थोड़ा गैप बनाया जाता है और कैटल बॉल्स को दोनों हाथों में पकड़कर पैरों के बीच में होते हुए कंधों तक उठाकर स्विंग किया जाता है।
बोट स्टाइल
‘बोट’ यानी नाव के आकार में शरीर को स्ट्रेच करने की यह एक्सरसाइज पेट का फैट कम करने की एक बेहद कारगर और फायदेमंद एक्सरसाइज है। इसे करने के लिए जमीन पर बैठ जाएं, ऐसे में आपके दोनों पैर सीधे होने चाहिए। अब दोनों हाथों को ऊपर उठाते हुए सांस खींचें और झुकते हुए दोनों पंजों को हाथों से छुएं। इस दौरान कोशिश करें कि आपके कंधों से घुटने छू जाएं। इस एक्सरसाइज को रोज दिन में तीन बार करें। कुछ ही हफ्तों में आप अपने पेट की चर्बी में कमी होती हुई महसूस कर पाएंगे।
फैड डाइट न लें। वजन घटाने के लिए डिटॉक्स से बेहतर कोई उपाय नहीं है। तेजी से वजन घटाना कई बार खतरनाक साबित हो सकता है। फैड डाइट आपको मोटा होने से बचाता है लेकिन इसके साथ कई स्वास्थ्य से जुड़ी समस्याएं हो सकती हैं और कई मामलों में तो आप पहले से भी ज्यादा मोटे हो जाते हैं। पौष्टिक आहार समय से खाएं और भूख से थोड़ा कम ही खाएं।
वजन घटाने के लिए सबसे पहले डायटीशियन से संपर्क करके अपने अनुकूल डाइट प्लान बनवाएं ताकि आप हेल्दी तरीके से वजन घटा सकें और एक्सरसाइज का भी पूरा असर हो सके। वजन घटाने के लिए डाइट और एक्सरसाइज दोनों को साथ में लेकर चलने से ही बेहतर परिणाम पाये जा सकते हैं।
अगर आपका वज़न बढ़ रहा है तो इन 2 बातों को न करें नजरअंदाज
अगर आपका वज़न बढ़ रहा है तो इन 2 बातों को न करें नजरअंदाज
आजकल वज़न का बढ़ना एक आम समस्या बन गई है। वज़न घटाने के लिए लोग तरह-तरह के तरीकें अपनाते रहते हैं, जैसे-क्रैश डायट, डाइटिंग, एक्सरसाइज़, योग और जिम जाकर वर्कआउट आदि। लेकिन इन सबको करते हुए लोग ये भूल जाते हैं कि कभी-कभी छोटी-छोटी बातें बहुत असरदार रूप से काम करती है। हाल के एक अनुसंधान से ये पता चला है कि दिन में कम से कम छह घंटे खड़े रहने से मोटे होने और बढ़ने की संभावना 32 फीसदी घट सकती है। जर्नल मायो क्लीनिक में प्रकाशित एक शोध में यह दावा किया गया है। अमेरिकन कैंसर सोसायटी के केरेम शुवल की अगुवाई में एक शोध टीम ने 2010 से 2015 के बीच 7,000 से अधिक वयस्कों पर मोटापे और मेटाबॉलिज़्म के खतरे और खड़े रहने की आदत के बीच संबंध का अध्ययन किया। पढ़े- वज़न घटाने के लिए ट्राई करें इसे भी
शोध के मुताबिक, पुरुषों में दिन के एक चौथाई समय यानी छह घंटे खड़े रहने का संबंध मोटापा होने की संभावना में 32 प्रतिशत कमी के रूप में देखा गया। आधे समय खड़े रहने से मोटापे होने की संभावना में 59 प्रतिशत की कमी पायी गई। लेकिन तीन चौथाई से ज्यादा समय खड़े रहने का मोटापे के खतरे में अधिक कमी से कोई संबंध नहीं पाया गया। महिलाओं में दिन के चौथाई, आधे या तीन-चौथाई समय तक खड़े रहने का संबंध पेट के मोटापे की संभावना में क्रमश: 35 , 47 और 57 प्रतिशत कमी के रूप में देखा गया। मोटापे और खड़े रहने के समय के बीच संबंध का आकलन तीन तरीकों- बॉडी मास इंडेक्स (बीएमआई), शरीर में वसा के प्रतिशत और कमर के घेर के आधार पर किया गया। इन बातों से ये पता चलता है कि दिन भर बैठकर काम करने वालों को वज़न बढ़ने का खतरा ज्यादा होता है। इसलिए दिन में कम-से-कम छह घंटे खड़े रहने का मतलब शरीर को सक्रिय रखने की बात कही गई है। कितना भी आप एक्सरसाइज़ करें या डाइटिंग बॉडी को एक्टिव रखना बहुत ज़रूरी होता है। पढ़े- दफ्तर में काम करने के दौरान वज़न घटाने का तरीका जानने के लिए इसे भी देखें
वज़न बढ़ने से रोकने के लिए जितना बॉडी को एक्टिव रखना ज़रूरी होता है उतना ही मोटे लोगों के लिए स्वस्थ रहना भी ज़रूरी होता है। मोटा होने के मतलब ये नहीं होता है कि आपके शरीर में सभी तरह की पौष्टकताएं मौजूद है। आम तौर पर लोग सोचते हैं कि मोटे लोगों को विटामिन की क्या ज़रूरत है? लेकिन हाल के एक अनुसंधान से ये पता चला है कि मोटे लोगों को हेल्दी रहने के लिए विटामिन ई नियमित रूप से लेना चाहिए। आप लोगों को ये जानकर आश्चर्य लगेगा कि मोटापे से ग्रस्त लोगों को अधिक विटामिन-ई लेने की जरूरत है, क्योंकि नए शोध से पता चला है कि उन्हें सामान्य स्तर से अधिक विटामिन लेना आवश्यक है। नए शोध के मुताबिक, वजन बढ़ना और ऑक्सीडेटिव तनाव बढ़ना जैसी अन्य समस्याएं विटामिन-ई के प्रभाव को कम कर देती है।
अगर आप मोटे हैं तो आप अपने डायट में बादाम जैसे सूखे मेवों, बीजों, और जैतून के तेल जैसे कुछ खाद्य पदार्थों को शामिल करे। क्योंकि इनमें विटामिन ई मात्रा प्रचुर होती है। अध्ययन में सामने आया है कि विटामिन ई की कमी से हृदय रोग, मधुमेह, अल्जाइमर रोग और कैंसर सहित उपापचयी सिंड्रोम जैसी बीमारियां हो सकती हैं।
इस अध्ययन के निष्कर्ष पर शोधकर्ताओं ने कहा कि विटामिन ई वसा में घुलने वाला पोषण है और सैद्धांतिक रूप से इसे उन लोगों में उच्चस्तर पर होनी चाहिए, जिनका वजन अधिक है और अधिक मात्रा में वसायुक्त भोजन लेते हैं। हालांकि शोध में पता चला है कि विटामिन ई उच्च स्तर पर घुलनशील है। मोटापे से ग्रस्त लोगों में इन महत्वपूर्ण सूक्ष्म पोषक तत्वों की कमी पाई जाती है, जहां इसकी ज्यादा जरूरत होती है। अमेरिका के ओरेगन स्टेट यूनिवर्सिटी से संबद्ध एक शोधकर्ता मारेट ट्रेबर ने कहा, ‘विटामिन ई लिपिड के साथ जुड़ा हुआ होता है या वसा रक्त में पाया जाता है, लेकिन यह ज्यादातर एक सूक्ष्म पोषक हैं’।
इसलिए अगर आप अपने वेट को हेल्दी तरीके से कंट्रोल करना चाहते हैं और खुद को हेल्दी रखना चाहते हैं तो इन बातों पर ज़रूर ध्यान दें।
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थाइराइड की समस्या के छिपे हुए 6 लक्षण
थाइराइड की समस्या के छिपे हुए 6 लक्षण
आपने अक्सर सुना होगा कि थाइराइड ग्लैंड के ठीक से काम न करने की वजह से लोगों का वज़न घटने या बढ़ने लगता है, बाल झड़ते हैं, पीरियड्स में समस्या पैदा होती हैं। लेकिन उन लक्षणों का क्या जिनको देखकर भी लोग पहचान नहीं पाते कि थाइराइड से जुड़ी कोई समस्या है। हम आपको थायराइड की समस्या के कुछ ऐसे ही छिपे लक्षण बता रहे हैं।
थकान महसूस होना – अगर आप रात को पूरी नींद लेने के बावजूद सुबह थकान महसूस करते हैं तो ये आपकी थाइराइड समस्या का एक संकेत भी हो सकता है।
डिप्रेशन या मूड स्विंग्स – थाइराइड हार्मोन्स कम बनने से मस्तिष्क में सेरोटोनिन (serotonin) का स्तर भी प्रभावित होता है। इसलिए अगर आपको भी डिप्रेशन या मूड स्विंग्स होते हैं तो थाइराइड का टेस्ट ज़रूर कराएं।
भूख बढ़ना और स्वाद बदलना – थाइराइड का स्तर बढ़ने से भूख भी बढ़ जाती है, जिससे कि आपका वज़न बढ़ने लगता है। वहीं दूसरी तरफ, थाइराइड हार्मोन का निम्न स्तर आपके स्वाद की इंद्रिय पर असर कर सकता है।
ड्राई स्किन – थाइराइड हार्मोन का स्तर कम होने से आपका मेटाबॉलिज़्म धीमा पड़ जाता है। इससे त्वचा पर असर पड़ता है। वो दिखने में अलग लगने लगती है। इसलिए अगर आपकी स्किन ड्राई हो रही है और उसमें खुजली भी महसूस हो रही है तो थाइराइड टेस्ट ज़रूर करवा लें।
संज्ञानात्मकता में बाधा – थाइराइड हार्मोन्स के ब्लड लेवल में बदलाव आने के कारण भी ऐसा होता है, न कि सिर्फ नींद की कमी या उम्र बढ़ने पर। हाइपरथाइराइडिज़्म के कारण ध्यान केंद्रित करने में परेशानी होती है, वहीं हाइपोथाइराइडिज़्म के कारण याद्दाश्त पर असर पड़ता है। सेक्स इच्छा की कमी – थाइराइड हार्मोन्स का लेवल कम हो जाने के कारण शरीर में एस्ट्रोजन और टेस्टोस्टेरॉन लेवल कम हो जाते हैं जिससे कि लिबिडो प्रभावित होता है। हाइपोथाइराइडिज़्म में इसके अलावा अन्य लक्षण जैसे कि शरीर में दर्द और कम ऊर्जा भी होते हैं।
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How a few small diet changes can add up to big results
How a few small diet changes can add up to big results
by Susan Bowerman, MS, RD, CSSD, FAND
Making a few small dietary changes every month can add up to big results. Taken together, this month’s suggested changes could save you enough calories to drop nearly 25lbs / 11kgs in a year !
You might have heard that it takes only a few weeks to establish a new eating habit – which would suggest that those diet and lifestyle resolutions you made at the beginning of the year should have taken hold by now. But in reality, there’s no hard and fast rule when it comes to forming new eating habits – for some, a new habit may well be established after a few weeks, but for others it could take much longer for dietary changes to comfortably settle in.
My guess is that those who take the ‘baby steps’ approach to dietary changes probably do a bit better than those who try to tackle too much at one time. That’s one reason I suggested at the end of last year that you might try making just a few small changes every month throughout the year – rather than taking on a lot of big changes at once. The idea is simply this: taken together, many small changes over time can lead to big results. And, since little dietary changes are easier to practice every day, you’ll always be reinforcing those new eating habits for a lifetime.
Did you Stick to New Year’s Resolutions?
If you made diet resolutions in January, how are you doing? Are you sticking with your plans? Or did you try to do too much at once? Did you just fall right back into your old habits? Do you even remember what you promised yourself you were going to do? If you haven’t made the progress you’d hoped you would, there’s a good chance that you either tried to do too much at once, or the changes you tried to make were too drastic.
Making Diet Changes – A Few Small Steps for This Month
Sticking with the idea that “small changes add up to big results”, here are my suggestions for three small diet changes you might want to try this month. Taken together, they could add up to some pretty impressive results.
Small Diet Change #1: Leave a few bites of food on your plate.
The practice of leaving a few bites of food on your plate is designed to help you get in touch with your ‘fullness’ signals. Training yourself to stop eating when you’re comfortably satisfied will help you learn how much food you actually need at a sitting. One way to do that is to leave a few bites on your plate so you can practice paying attention to your internal signals. Too often, we rely on an empty plate to tell us we’re finished eating – and by then we may have eaten a lot more than we should.
Big Result #1: It’s been estimated that a single bite of food averages about 25 calories. Let’s suppose you leave 2 bites of food on your plate at two meals every day. That’s a daily savings of 100 calories – and in a year’s time, that could add up to a 10lb /4.5kg weight loss.
Small Diet Change #2: Double the veggies and cut the starch.
If most evenings you sit down to a typical meal that consists of a protein, a vegetable and a starch, try making this change just three times a week. Simply omit the starchy portion of your meal – the rice, the noodles, the potato – and double up on your vegetables.
Big Result #2: A portion of cooked rice, noodles or potato has well over 200 calories, while the same amount of cooked vegetables has about 50 calories. Every time you make this change, you’ll save about 150 calories. Make this change three times a week for a year, and you’ll save enough calories to lose almost 7lbs / 3kgs.
Small Diet Change #3: Switch from fruit juice to whole fruit
If you’re counting on fruit juices to help meet your recommended daily fruit servings, you could shave quite a few calories if you switch to whole fruit instead. One problem with fruit juice is that it lacks the filling fiber that you find in whole fruits. So, a typical glass of fruit juice might contain the equivalent of several pieces of fruit, but it won’t be nearly as filling. While you may not eat 2 or 3 oranges in a sitting, it’s not difficult to drink the calorie equivalent in glass of orange juice.
Big Result #3: Let’s say you eat a whole orange instead of drinking a 12-ounce (375mL) glass of orange juice in the morning. Every time you do that, you save about 100 calories (and you’d pick up about 3 grams of fiber, too). Now suppose you make that swap 5 times a week. That one little change could save you enough calories to drop 7.5 lbs / 3.4kgs s in a year.
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5 Reasons to Love Dark Leafy Greens
5 Reasons to Love Dark Leafy Greens
Dark leafy greens—like kale, spinach and collards—are some of the most nutritious foods you can eat. They’re packed with fiber and vitamins A, C and K. One serving is 2 cups of raw greens or 1 cup of cooked. We love them in these recipes and also because they can help us stay healthy.
Here are 5 more reasons to help convince you to eat more dark leafy greens.
Adding dark leafy greens, or any other veggie for that matter, to a meal results in eating fewer calories without increasing hunger, according to a study published in Nutrition Reviews. Their fiber and water content helps greens fill you up and keep you feeling full longer—which can help you lose weight.
Dark leafy greens are high in beta carotene and alpha carotene, antioxidants in the carotenoids family. When researchers tracked the diets of men and women for 10 years they found those who had diets high in alpha and beta carotene had reduced risk for type 2 diabetes, in a 2015 study.
People who ate 1-2 servings of dark leafy greens a day had the mental abilities of those over a decade younger, according to research presented at the American Society for Nutrition conference. Researchers think vitamin K plays a main role by helping create sphingolipids—special fats that are critical to brain function. The lutein, folate and beta carotene in the greens may also help.
The dairy aisle isn’t the only place to find calcium-rich foods; dark leafy greens are also a good source. Calcium is needed to build bones and teeth, as well as keep your Muscles and nerves working.
All of these green comfort recipes deliver around 20% of your daily calcium recommendation, thanks to dark leafy greens and dairy.
Studies show that carotenoids, a pigment in dark leafy greens, may lower your risk of head, neck, breast, stomach, skin and lung cancers. Researchers think carotenoids act as antioxidants in the body, helping fend off harmful free radicals. These greens are also rich in vitamin C, which is linked with reduced risk of head and neck cancers
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Nutrition Comparison: Do ‘Healthy’ Chips Exist?| Herbalife Healthy Eating Advice
3 Reasons to choose a Low GI Diet
3 Reasons to choose a Low GI Diet
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6 tips for avoiding age-based weight gain by Susan Bowerman
6 tips for avoiding age-based weight gain by Susan Bowerman
6 tips for avoiding age-based weight gain
by Susan Bowerman
Weight gain – it’s inevitable, isn’t it? Many people put on weight as they get older – but it doesn’t have to happen. Let’s talk about why weight tends to creep up with age, and what can you do about it.
I can’t tell you how many times I’ve had a patient say to me, “everybody gains a little weight as they get older!” To them, picking up a few extra pounds every year is just something to be expected. And, they figure, if “everyone is doing it” – it must be okay. But truth is, middle-aged weight gain doesn’thappen to everyone. Yes, some adults put on weight fairly steadily in their middle years – to the tune of about a pound a year, on average. But just because creeping weight gain doeshappen to a lot of people, doesn’t mean that it has to.
Why do we tend to put on weight as we age?
It may seem that weight gain as you get older is inevitable – but it’s not. That’s not to say you don’t need to pay attention though – you’ve still got plenty of things working against you that can make weight management more challenging with each passing decade.
For one thing, there’s often a downward shift in the number of calories you spend when you exercise. As you get older, you may tend to move a bit less, or to exercise less vigorously – all of which adds up to fewer calories burned over the course of the day. If you’re exercising less than you used to – but still eating the way you did in your 20’s – you shouldn’t be surprised if you’re packing on the pounds.
Then there are changes in body composition that are a natural part of the aging process. You tend to lose muscle as you age – partly because your muscle cells just don’t repair themselves the way they used to. When you’re younger, the everyday wear and tear of your muscles gets patched up relatively quickly, but over time, the process slows down – which means you can lose some muscle mass. Natural dips in hormone production –estrogen, testosterone and growth hormone levels all decline with age – can also contribute to some loss of muscle mass.
Since muscle tissue does a lot of metabolic ‘work’ that uses up a lot of calories, the loss of muscle tissue as you age means that you will burn fewer calories per day than you used to – in other words, your metabolic rate slows down.
This subtle shift in your metabolism starts somewhere in your 20s or 30s. You start to slowly lose muscle tissue and gradually pick up some body fat. By the time women reach the age of about 40 and men enter their 60’s, they start to lose about 6-8% of their muscle mass every ten years. That translates into a drop in metabolic rate of about 10% every decade.
Diet clearly plays a role here, too. If the rate at which you burn calories is slowing down, then you need to apply the brakes to your calorie intake, too, if you want to avoid weight gain. In many cases, people are taking in too many calories simply because they are eating they way they did 20 years ago, but moving a lot less. But the other thing that sometimes happens as people get older is that their eating habits change – and not always in a good way. “Empty nesters” who are no longer cooking for a family might stop preparing full, healthy meals. Instead, they might snack more, or rely more on higher calorie convenience foods or fast foods. Some people simply eat more meals out because it’s easier – but calorie control is often sacrificed. And, as people get older and find themselves less busy, eating can also become a calorie-laden form of entertainment.
6 tips for controlling your weight as you age
- Don’t assume that weight gain is inevitable. With that attitude, you’ll be a lot less likely to take the necessary steps to keep your weight in check. Gaining weight in your middle years doesn’t ‘have to’ happen – and if it already has, it isn’t too late to get it under control.
- Strength train a few times a week. Strength training is one of the best things you can do to retain – and even build – muscle. Since muscle cells burn calories at a much faster rate than fat cells do, building up your muscle mass will boost your metabolic rate. And don’t think you’re too old – studies show that with the proper resistance exercise, even people in their 80s can experience increases in muscle size and strength.
- Keep up with the cardio and you could keep weight gain in check. Any exercise that gets your heart pumping is going to burn calories, so aim for at least 30 minutes of cardiovascular exercise most days of the week. If the pace at which you walk or jog has slowed over time, keep in mind that you’ll also be burning fewer calories than you used to. To compensate, you’ll need to cut your calorie intake a bit or – if you can – exercise for a little longer. If you haven’t exercised in a while, be sure to get clearance from your doctor before you start out.
- Fill up on low calorie, high-volume foods. Vegetables and whole fruits are “nutrient-dense” – which means they offer up a lot of nutrition for a relatively small calorie cost. Vegetables and whole fruits not only provide a lot of nutrients, they contain plenty of water and fiber, so they help to fill you up – not out.
- Eat protein at each meal or snack. Protein not only helps your body to build and repair muscle mass, it also helps control hunger. The trick is to opt for the leanest sources, so that you get your protein without a lot of added fat that can often tag along. Choose seafood, poultry breast, egg whites, low fat or nonfat dairy products, lean cuts of red meat, and plant proteins such as tofu, beans, lentils, and protein powders which can be made into smoothies.
- Keep a diary. A daily journal can help you to stay motivated. Keep tabs on your weight and write down what you eat, how much exercise you do and how much water you drink every day. That way, you’ll be able to track the results and rewards of your efforts.
Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife. Herbalife markets protein-based meal replacements, powders, and snacks.
The “Quick Weight Loss Diet” Trend Disadvantage
6 ways to set goals you will actually complete
6 ways to set goals you will actually complete
6 ways to set goals you will actually complete
Do you find yourself struggling to complete the things you want in life? Here are a few ways to help you better achieve your goals.
- Goal setting is something I have been doing since I was a child. It is one of the things I remember most from what my dad taught me. He made it very clear that one way to be successful in life is to make and keep goals. Your goals do not have to be super lofty; even the littlest goal can help us move forward in life. Goal setting is a way to map out your life, and goals are a great way to take charge of your situation. Here are some ways to be more successful in your goal setting.
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1. Set achievable goals
One of the biggest downfalls people face when setting goals is setting a goal that is not really achievable. It is easy to say your goal is to run a marathon, but then you realize your body just can’t do it and you end up failing at your goal. Instead, start with something a bit more realistic, like a 5K. If you completed that with ease, then work your way up to a half marathon. Know yourself and what you are capable of. If it is realistic for you to set your aim on something higher than anything you’ve ever tried, then go for it. But be careful. Failing at your goal can be more devastating than easily completing one and moving on to another in a short amount of time.
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2. Finish what you started
It is important to finish your goals. Even if it may seem like you made a mistake, do your best to finish it and move on. If you give up on your goal it can set a trend where you allow yourself to give up easily. You may be seen as someone who never finishes what they started and that can result in people not being very supportive of you when you say you will do something. Once in a while if you simply cannot finish a goal it may be OK to move on, but do not make it a habit. Complete more goals than you quit.
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3. Start small
Starting with a small goal can give you motivation to move on to a bigger one. When I graduated high school I was not sure if I wanted to get my bachelor’s degree or not. It seemed difficult and daunting, and I did not want to commit to four years of college. Instead, I decided to get my associate degree. It was only two years; it was not as big of a commitment and it gave me an opportunity to try and figure out what I really wanted to do with my life. Those two years flew by, and shortly after I walked across the stage to receive my diploma, I decided to go on to receive my bachelor’s degree. And shortly after achieving that goal, I went on to get my master’s degree. The key was setting and reaching small goals in order to achieve larger ones.
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4. Celebrate your achievements
It is important to acknowledge when you have completed something, no matter how small or how big. Take a moment to reflect on your journey, see how far you’ve come, see what you’ve learned, what experiences you had and remember the good and bad times. No matter what happened along the way, you finished, and that deserves celebration.
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5. Plan ahead
Whether you have just completed a goal or are in the middle of one, it is important to keep looking ahead. What is next? What else do you think you can do or want to do? Will your current goals get you there? This is where tweaking your goals comes into play. If something changes your direction in life, your goal may also change. If your current goal is veering you off the course you want, then see how your goal may need to change to get you back on track. This is not giving up on your goal, but rather doing what you need to become who it is you want to be.
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6. Become a master goal-setter
It is important to not only set a goal, but also to know how to implement a plan of how to achieve it. Whether it is creating a calendar for yourself mapping out the things you need to do to reach your goal, or just setting a specific date to be done by, make sure you have a plan of attack and stick to it. Once you have completed a few goals you will get the hang of it. You will know how much you can handle and how to challenge yourself. You will soon find yourself setting goals for things you never imagined you could do.
Goal setting is one of the best ways to help yourself go after your dreams. Keep these simple steps in mind when starting on your path. With a little determination, achieving our goals is closer than we think.
Healthy Diet Plan
Healthy Diet Plan
Healthy Diet Plan
Everyone has tried or at least heard about a healthy diet plan for good health. There is a myth that healthy food is boring! A healthy diet plan does not have to be boring, nor does it have to be overrun with fat free, low calorie, bland and tasteless food. In fact, you can follow a healthy diet plan and still enjoy a menu filled with tasty snacks, flavorful food and enough variety to try a new recipe every day for weeks at a time.
Where to start with a healthy diet plan…
Start with the basic food pyramid then look for advice and ideas on building your healthy diet plan around it. The Internet is a great tool for this, as there is an almost endless supply of sites that are happy to suggest recipes and meals, plus they usually have links to other sources of information as well. Your very own family physician though is the best bet to take advice from! Healthy diet plan is about much more than eating well, avoiding weight gain or promoting weight loss. It is a pattern of living that includes exercise and paying attention to how you are when you are balanced and doing the things that support that.
Remember maintaining health is not a part time activity; it is a 24/7 concept. It is about the choices you make over the day in your food, activities thought processes. A healthy diet plan makes it all the more easier for you to concentrate on those areas of your health which need to be addressed particularly.
It can be challenging to establish and stick with a healthy diet plan, especially in a society that thrives on fads such as the low-carb diet and the promise of easy weight control by taking a pill or eating a pre-fabricated meal. The challenge can become even greater when it comes to teaching your child about healthy eating choices or counteracting the intense junk food cravings of a teen. Following a healthy diet plan is worth the effort, though, because the payoff comes in the form of better personal health and increased energy levels. Being healthy is addictive like all the good things in life!
Beware of media messages that distort the facts associated with a healthy diet plan. The weight loss industry is constantly distorting the facts about healthy eating in order to promote whatever product or food plan they are trying to sell. And much more subtle messages abound, too, in the form of advertisements featuring extraordinarily thin models and the implication that starving yourself to get skinny is a healthy way to deal with your weight!!! You will have to learn to separate the wheat from the chaff!
A healthy diet plan benefits other areas of your life as well. Good nutrition produces a healthy body, a more clearly functioning mind and a peaceful spirit – all indicators that your life is in balance- and this is a true sign of Good Health. The sooner you get that there is no difference between your mind and your body the sooner you will realize how taking actions like this that support your overall balance in life will affect you in all areas of your life.
Rule for healthy diet plan: Moderation in All Things
Just because you are eating healthier foods does not mean you can’t indulge yourself every so often. Got a craving for pizza? Go ahead and have some, but instead of eating three slices choose to have just one. Want one of those chocolate bars sitting next to the cashier? Indulge yourself but enjoy one section now and save the other two for a later date.
A healthy diet plan is not a straightjacket and should not be used as such. Nothing in an extreme is healthy. The longer you eat right, the more sensitive your body will be to letting you know what is right for it.
3 Ways To Burn Calories And Lose Weight
3 Ways To Burn Calories And Lose Weight
Let’s be honest with ourselves. If we want to lose weight we need to try to find ways to burn calories and hopefully burn fat as well. Now it would be ideal if we could burn calories and lose weight by watching television. But it doesn’t quite work that way.
So what are some good ways to burn calories and lose weight? Here are a few suggestions and some of them are a little different. Each one will stoke the fires of your fat burning machine and have you losing weight in no time.
Plyometrics
Plyometrics
“What is plyometrics?.” Simply put it is a series of explosive jumps. Plyometrics will speed up your ability to lose weight.
Plyometrics involves explosive jumps. Often times it involves jumping onto a plyometric box. If you have never done this you don’t know what you are missing. Broad jumps, squat thrusts, side hops are all forms of plyometric exercise. Each will get your heart rate elevated and place you squarely in the fat burning zone. Stay tuned in the near future for an extensive post on plyometrics. However, for now focus on side hops, broad jumps and jumping in place.
Sledgehammer Training
Alright, I know this is an odd fitness tool. If you need to break up some concrete this is good but to exercise with? Swinging a sledgehammer is exhausting. Your heart rate will climb, your will burn calories and ultimately lose weight.
You can stop by a flea market or go to a used tire store in your area and come up with a larger truck tire. Take it home, lay it in your backyard, break out your sledgehammer and go to work on the tire. I would recommend swinging for 1 minute at a time and then taking a 1 minute break. If you cannot swing it for one minute then break the time periods down into more manageable segments.
Start with a 6 lb one and then work your way up and your are better able to handle it. If you scour yard sales, garage sales, flea markets, etc you can probably come up with a sledgehammer (or should I say calorie burning, fat burning, weight losing fitness equipment) pretty cheap.
Burpees
For my money Burpees are the best fat burning exercise around. If I could only do one exercise for the rest of time then this would be it. It is truly a full body workout. And if you haven’t figured this out yet allow me to let you in on a little secret. Full body workouts burn calories and prompt you to lose weight at an incredibly quick rate. If you are unsure of what a Burpee is then you can view the video below. That is enough said about Burpees. You need to incorporate these into your fat burning workouts. They are a must.
Burpees
If you perform these three types of exercise it will quickly move you down the road on your journey
The “Quick Weight Loss Diet” Trend Disadvantage
The “Quick Weight Loss Diet” Trend Disadvantage
If you wear a size 14 and you blow a bundle on designer size 8 dresses as motivation, you will probably end up feeling guilty, frustrated, and angry if you are not slinking around in it a month later.
In reality, you will do much better setting smaller, achievable targets for yourself. If you must try the new-clothes strategy, go down a size at a time, and do not buy anything you have to take out a second mortgage to pay for.
Achieving weightloss in proper way
Because, if you continue to remorse on losing weight too fast, you will end up incorporating fad diets or those that offerquick weight loss.
The problem with most people is that they tend to opt for nippy fixes wherein fact these things are not effective at all.
What Does Not Work
Today, there are plenty of weight-loss strategies that are guaranteed to backfire. This is because these nippy fixes instilled on certain diet plans are, in reality, not efficient because it does not employ the right principle and the right attitude in losing weight.
These quick weight loss diet plans are known as fad diets because that is exactly what they are, just a fad. In time, when fashion is over and popularity wanes down, people will realize that the diet they have depended on is not reliable at all.
To know more about these fad diets that are selling like hotcakes in the market today, here is a list of some telltale signs that would tell you not to try it even once.
Here they are:
1. Skipping meals
Does your diet plan require you to skip meals? If it does, then, it is a fad diet.
Abstain from food completely is not a healthy habit. It may even cause some serious complications or problems especially for people who are sick with diabetes.
Skipping meals will only cause a hypoglycemia, or the condition wherein your blood sugar is really low, and will probably only be effective in making you eat twice as much at the next meal.
2. Dieting without exercise, or vice versa
Exercise is crucial to the human body. It is important in the proper blood circulation and other activities of the human body system.
Therefore, diet plans that do not require you to exercise are nuisances. People are born to move.
But then again, exercise alone is not sufficient. Hence, it would be better if diet and exercise will go hand-in-hand.
3. Continuous dawdling
There is no better time to start losing weight. If you want to really lose those excess fats, you have to lose weight now.
Delaying tactics will not get you anywhere and will only make the problem worse. So, if your diet plan suggests a certain time frame for you start losing weight, chances are, you are following the trend of fad diets.
Boiled down, it is best to rely more on the way you feel than the tale of the tape. This means that if the weighing scale tells you that you are losing weight even if it is slower than you would like, but you are feeling energetic and positive about your weight-loss efforts, then, you are just doing fine.
As mentioned and is worth mentioning all over again, weight loss is a gradual process.
Are You the Sheep or Sheepdog? 6 Lessons for Crisis Leadership
Are You the Sheep or Sheepdog? 6 Lessons for Crisis Leadership
How to use stressful times to make your team stronger
We often say there are sheep and there are sheepdogs, and while both are needed for a community to survive, only one can be the leader. So when a small group is placed under stress, many look for that sheepdog to step forward, to provide guidance and take charge to help ensure the endurance of all involved.
Under pressure, people revert to their basic needs, realizing that the group is stronger than the individual. They form bonds based on that need to rely on one another—bonds that aren’t as great when everything is going right.
People who are forced through the toughest times of their lives—natural disasters, military combat tours, health crises—bond in relationships that typically last a lifetime and are far more meaningful than those relationships made during normal circumstances.
So although we don’t necessarily welcome crisis, it does offer lessons we can use to build stronger teams—in difficult and normal times.
Are you the sheepdog of your group? Consider doing the following the next time you’re caught in chaos:
1. Use times of crisis to evaluate and take notes about your personnel. Look to see who is performing, who is withdrawing, who is setting themselves up to survive at the cost of others, and who is working to promote and ensure the success of the team.
2. When the stressful period is over, go back and have mentoring or counseling sessions with individuals and the team as a whole to discuss what you observed and what everyone needs to do in the future to promote the advancement of the team during difficult periods.
By providing individual counseling to each member and talking about their observed strengths and weaknesses, you will probably engage them in talks and reflection that they typically wouldn’t have, prompting them to see themselves in a new light.
3. Ensure that as a manager, after a stressful period, you take the time to provide an after-action review with your team. Sit down and talk about what worked, what didn’t and what the team sees as the best chance to do better in the future. Do this within a week of the event, take notes andimplement changes based off the feedback.
4. During normal times, take the opportunity to push people outside of their comfort zones by giving them responsibility and projects that are more challenging. See how they perform. They may surprise you, and if they don’t, that’s fine; you’ll know where their limits are.
5. Don’t always choose the same leaders for these greater responsibilities and projects, but use them to mentor others, or completely remove them and let others take the leadership role. Don’t tell them how to do these tasks; just tell them what you want done and let them surprise you with their ingenuity and creativity.
6. Make sure people know that you will defend their honest mistakes and will not punish them but will look at these experiences as opportunities for growth and improvement. Build a team by fostering a go-for-it attitude, not one of fear that’s afraid to fail.
We grow the most—as individuals and as teams—when we push ourselves through our toughest times. Ask a group of people when the hardest times of their lives were and then ask them at what times in their lives did they grow the most, and I will bet you those times match up. No one grows in times of comfort. We learn and grow when we are tested, stressed and forced to perform to survive.
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