Social benefits of dog walks in summer

Walking your dog to the beach this summer provides multiple psychosocial benefits for their development, regardless of your dog’s age. Often populated with many sights, sounds, and smells, your dog can experience a new and ever-changing environment. Active and busy social settings vary the predictability of routine and make your life exciting. Sand and water exploration provides a lot of neural development (brain cells). The exploration gives your dog the ability to experience different textures and sensations, stimulating neurons that may not excite on a daily basis. Dogs love learning about their environment! Exploring new environments together is exciting for your dog, and it also prevents territorial aggression that can form with strict routines.

Walking with your fuzzy friend in the park offers more sights, sounds and smells than at any other time, when the weather is nice. Objects, such as park benches, can be used for casual agility play, sparking and impressing your dog’s natural interest in “working”. Socializing in active environments enhances your dog’s social development, allowing him to better cope with a fast-paced and ever-changing environment.

Taking your furry friend to the dog park gives them a unique opportunity to explore different types of sounds and smells specific to other animals, great for canine socialization. The dog park allows dogs the opportunity to return to their undomesticated roots, intermittently, and rejoin the animal hierarchy and animal socialization form in a true “pack” nature. Although socializing this “pack” of animals can be helpful, it can also be made worse if a dog suddenly becomes overly aggressive, usually for reasons humans cannot easily understand on initial observation. However, off-leash freedom gives your fuzzy friend a different set of social standards than being on a leash, so off-leash dog play gives canines a chance to be less inhibited around humans and others. animals. Getting your dog to experience a balance between dog-to-dog socialization and human-to-dog socialization is an important piece of healthy dog ​​development.

In this article, I discuss three popular areas for dog walking in the summer; the beach, the park and the dog park. Each area provides similar and unique ways that your fuzzy friend will socialize with you and other people, as well as other dogs. We recognized that there are basically two types of socialization that are beneficial to your fuzzy companion, human-to-human interaction and canine-to-canine interaction. Canine-to-canine play allows your dog to become less inhibited and revert to the “pack” mentality, which is very enjoyable for them. Wherever you go for a walk with your furry friend in summer, take your time and have fun! When you are having fun, so does your dog. Take the time to explore together and be sure to add adventure from time to time. You and your dog have a unique bond.

How to overcome the temptation to overeat

If hunger is not the problem, eating is not the solution. ~ Unknown author

When I became a full-time caregiver for my mother, I found solace in Pepsi and Chex Mix. Every time he asked for help, which was dozens of times a day (and night), he would have a handful of Chex Mix on the way to and from his room. Chilled Pepsi in a thermal mug was always within reach.

I did not think about the result of my actions; I just needed something to make me feel better. My weight went up until I weighed over 200 pounds. I’m tall now so I can carry a lot of weight without it showing, but I knew it wasn’t healthy. I couldn’t seem to stop.

What are your triggers?

I think you will admit that you overeat or choose unhealthy snacks because you feel bad about some person or situation. Until you are aware of your stressors and responses, you can never overcome unconscious habits of overeating and poor food choices.

Anger, bitterness, resentment, frustration, pressure at work, disappointment, or depression can cause a craving in your psyche. The voltage builds up. Then you try to fill the void or heal the pain with food or some other soon-to-be addiction. Physical comfort becomes a substitute for peace of mind and spirit.

The big problem is that a poor diet leads to poor health. Also, stress on your mind and emotions (your soul) creates stress and tension in your body. All of that opens the door to a host of preventable diseases. God has a different plan.

Love never fails.

Stress, anger, frustration, bitterness, and other negative emotions are directly related to selfishness.

  • “What about me?”
  • “I hurt.”
  • “I’m frustrated.”
  • “They make me angry”.

Love, its opposite, is the response to stress and tension. Love is not irritable or resentful. Love does not hold a grudge or take into account a bad suffered. Love never fails. (I Cor. 13) However, if you move out of love, you also step out of God’s shield of protection and head straight into the devil’s territory.

The Bible is very clear that Satan comes to steal, kill and destroy (John 10:10). He wants to steal your peace, destroy your body / relationships / finances and get you off this earth. Regardless of the bad things that happen in your life (health, finances, relationships, mental torment), you can rest assured that he has your back, including weight gain.

When Jesus healed the woman with an issue of blood, he noticed that Satan had bound her, here are these eighteen years (Luke 13:16). Jesus did not advise the woman to have a chocolate bar. Said it should be “unleashed.” How do you get loose? With the word. When he was tempted by Satan in the desert, he defended himself by saying “It is written …” (see Matthew 4).

Love requires a conscious decision to put your ‘wishes’ aside and act. loved. God’s love is an act of will, a decision of choice, not an emotion.

The joy of the Lord is my strength.

Faith is a key element in controlling your appetites and cravings. In your own strength, it’s hard to resist a bag of potato chips or a chocolate chip cookie. But the bible says we can be more than conquerors (Rom. 8:37) and that He gives us victory through our Lord Jesus Christ (1 Corinthians 15:57).

Instead of reaching for that comfort food, take a moment to focus on acknowledging that your body is the temple of God. That their love, joy and peace are your inheritance. This is where one of the revelations I spoke of [in the Preface to my book, Your Spirit-Body Connection] comes into play.

I listened to Joyce Meyer, a world-renowned Bible teacher, talk about her battle with weight and health. She related her habit of eating bread before dinner “because she was hungry.” You know, those crispy hot breads that restaurants serve up before your meal … Hmm.

Joyce convinced herself that although she really enjoyed this bread, her body does not NEED it. Instead, he needed patience to wait for his food to arrive. Obeying God’s impulse, she began to say to herself, “I don’t eat unnecessary food.” His desire to please God grew stronger than his desire for bread and butter. She used her joy in pleasing the Father as a strength to resist temptation.

Ask yourself, “What is more important to me, God or food?” Be willing to put the chocolate and chips ‘on the altar’ and really treat your body as His temple. I don’t belong to you! Use temperance, self-control, to say NO to what you don’t do need, whether want that or not.

Let peace be your arbiter.

Peace is essential to your sense of well-being. It is both preventive and restorative.

You already know that stress is a major factor in most illnesses, both physical and mental. Even the word disease [dis-ease], means lack of tranquility or peace. Stress is the main reason you overeat. Food (like alcohol, cigarettes, and drugs) becomes a comforting substitute for other less satisfying circumstances in your life.

Keeping the peace is essential for good health. Peace of mind helps eliminate depression and anxiety. Worry is the opposite of peace, caused by fears, whether real or imagined. Block your recognition of the blessings in your TODAY. Worry kills your peace and opens the door to a myriad of problems. Worry pays the price today for something that may or may not happen in the future.

Recognize that Jesus gave you His peace (John 14:27), the same peace He used throughout His earthly ministry, so that you can have peace whatever happens. When you are upset with someone, recognize that God is your source and protection. You don’t need to fight or conspire to get what you want. God will take care of you. Instead, confess out loud, “You and I, Lord. You are all I need. I receive your peace. I will not stress and I do not need food to feel better.”

… be at peace among yourselves. (I Thess 5:13) Striving to maintain peace is a worthy goal. In every situation, it should be your first check and balance: the arbiter of your soul. You must determine your thoughts, words, and actions.

Peace is within you; it is one of the fruits of the spirit, like love, joy, patience, and self-control. Like everything in the kingdom of God, it begins as a seed. You can strengthen and grow it with exercise. Begin today to become more aware of the situations in your life in which you can share peace, love, and blessing with those around you.

And this is the victory that conquers the world …

Faith, peace, love, and patience are the keys to overcoming any problem in life, not just food. To find victory over your binge eating habit, be aware of the situations that trigger your food cravings. Those temptations are carefully planned by the enemy to create overweight and poor health, to keep you distracted from the power Jesus gave you to be an overcomer.

God has promised you victory, but you still have to “walk.” Good choices hour by hour and day by day, affirming His promises and telling your body NO when it needs it, will lead you to a place of health and peace. As you trust Him and form new habits when it comes to eating (and exercising), the temptation to overeat will become a thing of the past.

Foam laminate

Foam Rolling – What is it?

If you’re a member of a gym, you’ve likely seen foam rollers around the functional area. They are the cylindrical tubes that range from smooth, pointed to hard as a rock. When foam rollers first made their way onto gym floors, many weren’t sure how to use them or even what they were. Now, they’re a staple in most fitness fanatic shows. The foam roller, also known as SMR or auto-myofascial release, involves applying the correct amount of pressure to specific trigger points on your body.

What are the benefits of the foam roller?

The benefits of SMR are many. First, SMR increases blood flow throughout your body. One of the inexplicable problems that people face these days is poor circulation. So before you buy all the compression sleeves on the market, give SMR a try to see if the problem subsides. SMR also helps increase your range of motion, thereby improving your overall movement. Additionally, SMR can lower your risk of injury and help you recover through intense training sessions faster.

When is the optimal time to do SMR?

One of the most common questions from clients is: “When should I do my SMR / Foam Rolling, before or after training?” The answer is both. Before your workout, it’s ideal to foam your trigger points and then move on to your dynamic stretching routine. A cool down foam roll post-workout is also beneficial, but if time in the gym is short, opt to do it before your workout.

What Causes Trigger Points / Tight Muscles?

Another common question from customers is why do they have these specific trigger points and areas of pain when they roll foam? This is a question that will be different for each individual. There are many factors that explain why we have these areas of pain and tight muscles. As we age, our level of fitness and flexibility may decrease, which can cause muscle strain, but some of the more common factors to consider are:

Amount of training and intensity involved

Flexibility

Position

Nutrition

Hydration

Stress

Rest (lack of it)

Other lifestyle factors

How does SMR work?

By putting pressure on the foam roller itself, deep compression helps to break or relax tight muscles that can form between layers. Here are some photos of the most common foam laminating techniques. After determining the trigger areas, gently roll over those areas for 20 to 30 seconds until you begin to feel the pain dissipate. SMR is a technique, similar to training, that takes time to improve. Focus on the areas that are most painful on a daily basis and a great improvement in fitness, flexibility and well-being will soon be apparent.

Typical Foam Lamination Movements

1. Gastrocnemius (calf muscle)

One of the most common places of stiffness is the calf area, especially in women. Posture and high heels can exacerbate pain, but by ensuring that the muscles are broken, the squat technique will improve dramatically.

Position the roller just below the top of your calf muscle. Push yourself up for maximum pressure and twist back and forth until you feel the tightest part of the muscle. Then twist or hold it over the tight muscle until the pain subsides. Repeat on the other side.

2. TFL / IT band

The TFL (tensor fascia lata) located at the top of the hip is connected to the IT band (iliotibial band) lower towards the knee. This is another area that can become extremely tight and painful adhesions develop. Again, this can affect how you squat and perform other exercises as well.

Lying on your side, place the roller under your hips. Use your elbows to push yourself up and begin rolling slowly from the TFL to the end of the TI band. It is recommended that when starting this roll, a softer roll is used until flexibility improves in this area.

3. Adductor / VMO

In a prone position, place the roller on the inner thigh. Stand on your elbows and with pressure, roll from the top of the adductors (inner thigh) to the top of the inner knee (vastus medialis oblique).

4. Piriformis and buttocks

The piriformis is a small muscle located deep in the hip joint near the gluteus maximus. Because this muscle is close to the sciatic nerve, when it is tight, it can cause the nerve to swell and spasm.

Sitting on the roller, cross one leg over the other, lie down, and roll back and forth until the pain is relieved. This movement will also help relieve tension in your glutes.

5. Lattisimus Dorsi

Latissimus dorsi, also known as lats, is one of the most overlooked areas in SMR. The lats are a large muscle group and, if tight, can cause a variety of problems. It is the origin of the most common problems: neck tension, shoulder pain and dysfunction, and back pain in general.

Lying on your side, place the roller between your armpit and your upper back. Lift your hips and roll back and forth until the tension begins to decrease.

6. Back muscles

It is not always recommended to roll the foam back shown in the photo above, as the roll does not tend to have the difficult areas of tension. But if your back only needs a full stretch, this position can be a great relief. If there are specific areas around the back that need a little more detail, a tennis ball or massage ball would be more suitable for this.

7. Quadriceps / Thighs

The quadriceps are also quite a large muscle group and have a tendency to accumulate a lot of lactic acid during training. Without a doubt, after sabotaging the leg extension machine, this is fantastic for stretching the muscle and providing much-needed relief.

With the foam roller in the group, carefully lie on top making sure the roller is on top of the quad muscle. Supporting yourself on your elbows, roll up and down slowly until the tension is relieved.

Conclution

SMR is an extremely important technique to add to your current training and fitness program. Not only will it improve your technique and performance in the gym, but it will also work to prevent injury and reduce recovery times. So be sure to do your daily foam roller.

How to Lose the Killer Fat Around Your Tummy

When you are diagnosed with diabetes, the first advice you get from your doctor is: lose weight. The fact is … most diabetics have too much belly fat.

You have two types of fat around your waist … subcutaneous fat and visceral fat.

Subcutaneous fat it is the fat found under the skin. It is visible fat and is generally soft and squishy, ​​which is why it is often called “love handles” when it is around the waist. If you are not overweight and lead an active life, this type of fat is not dangerous even if your belly sticks out a bit. It only becomes a problem if you are seriously overweight.

Visceral fat is different. It is not so visible. This is because it is “deep fat”, that is, it is found inside the abdominal wall, where it surrounds the organs and releases hormones (which is why it is also called “active” fat). Too much fat can result in the release of excessive amounts of hormones … this causes inflammation, putting you at risk for a variety of health problems.

Unlike subcutaneous fat, visceral fat can make your stomach feel hard. Although not visible, as you grow older, the visceral fat causes your belly to expand. A hard, protruding stomach indicates danger.

Why is visceral fat bad?

Many chronic diseases are caused or worsened by this type of fat. These include heart disease, diabetes, some types of cancer, and back pain.

Heart disease… release of visceral fat cells cytokines, chemical messengers that affect the action of other cells, such as those that control blood pressure, cholesterol, and insulin regulation. Since cytokines affect organ function, having them floating around in your body is not a good thing. High blood pressure and high cholesterol levels contribute to heart disease.

Visceral fat tends to affect men and women at different stages in their lives. Young women tend to gain subcutaneous fat on their hips and thighs, while young men generally add visceral fat to their bellies. Therefore, men in their 30s are more likely to suffer from heart disease than women. Women are at higher risk of developing visceral fat later in menopause.

Diabetes… people who are overweight or obese are actually 90 times more likely to develop diabetes because belly fat affects the function of their organs. Studies indicate that people with deep abdominal fat lose their sensitivity to insulin, the hormone that regulates our blood glucose levels.

If you have diabetes or are diabetic, you need to lose weight and reduce your visceral fat to bring your blood sugar levels back to normal.

Cancers… cancer is caused by mutations in our cells. When we have excess visceral fat, it signals our body to produce hormones that cause our cells to divide and multiply. The more often our cells divide, the greater the chances that one of them will mutate into a cancer cell.

Therefore, more fat means more opportunities for cancer to develop. In fact, the WHO states that up to a third of all colon, kidney and digestive tract cancers are related to being overweight.

Back pain and tension… your core, meaning your abdomen or the center of your body, needs to be strong if you want to have good balance and healthy joints, and protect yourself from injury. Having too much abdominal fat generally means that your abdominal muscles are weak due to the visceral fat that surrounds your vital organs. When these core muscles are weak, the back muscles must take over. As a result, you are likely to strain your back and experience chronic back pain.

What Causes Visceral Fat?

There are many reasons why you get fat around the waist … eating too much … getting older … family traits … alcohol … stress.

Eat excessively… when we take in more calories than we expend in our daily activities, our bodies store the extra calories in the form of fat. We all need to eat less.

growing older… as we age, we begin to lose muscle mass and gain fat. This is normal but it means that if we do not learn to eat less we will gain weight, that is, we will gain weight.

Family traits… our genetics and family history influence the type of fat we get. If your parents had excess visceral fat, chances are you have too much too, unless you take steps to stay slim and fit.

Alcohol… drinking lots of intoxicating beverages (wine, beer, or spirits) contributes to the build-up of “beer belly”, which is primarily visceral fat. But keep in mind that a beer belly can develop from drinking wine or spirits, not just beer.

Stress… continuous high levels of stress, the kind we experience in modern life, cause a build-up of cortisol, the stress hormone, in our systems. Over time, this hormone increases the amount of fat around our stomach.

Who is most at risk for visceral fat?

Anyone of any age who overeats (that is, who eats more than they burn in various activities) will develop belly fat. However, it tends to increase with age, especially among women.

Those most at risk of developing excess visceral fat are … white men … African American women … Indian men and women of the subcontinent … people who drink sugary beverages … those who are already overweight or obese.

The good news is that visceral belly fat responds very well to diet … and all belly fat can be significantly reduced through exercise.

So, to trim down to a sleek tummy line, forget about pills, purgatories, and herbal remedies and ignore miracle cures … you can get rid of belly fat naturally with nothing but a healthy diet and lots of it. exercise.

Reduce belly fat through diet

One of the best ways to reduce both types of abdominal fat … subcutaneous and visceral … is to create a calorie deficitIn other words, eat fewer calories than your body burns. All you need to do is estimate the calories you consume each day and reduce that number by at least 25%. It is not too difficult to do and it works.

At the same time, you must follow the Beating Diabetes diet. Here it is:

Eat natural foods that are low in sugar, low in fat, low in salt, high in fiber, and have a low glycemic index. Your diet should consist primarily of plants and lean protein. Wash your food with plenty of water.

Following this diet is quite easy.

Ditch sugary foods and drinks first … no more sodas or sugar in your tea and coffee, which have been linked in some studies to the development of visceral fat. You should also eliminate cakes and sweets, in fact any food with added sugar.

If you’re in the mood for sugar, fight the craving … it can be done. Eating lean protein from legumes and lean meats can help you feel full and reduce your cravings.

To reverse your diabetes and reduce visceral fat, you must eliminate as much fat as possible from your diet. It is necessary to completely eliminate trans fats and saturated fats that are closely related to the development of visceral fat. This means eating unprocessed foods, that is, lean meats, avocados, and other fresh fruits and vegetables, as well as beans and oatmeal that are full of soluble fiber.

To reduce your salt intake, simply stop using the salt shaker and avoid all processed foods as they are loaded with salt, both to preserve them and to give them favor. In fact, processed foods also often contain large amounts of sugar and fat to enhance flavors.

Foods rich in fiber are whole grains such as oats, most vegetables and fruits. Getting plenty of fiber ensures smooth digestion (as long as you drink plenty of water).

Eating whole grains means you are avoiding simple carbohydrates like white bread, other refined grains, and sugary foods that are low in nutritional value but high in calories. These foods have a high glycemic index, which means they are digested quickly, leading to spikes in blood glucose, the scourge of diabetics, and the rapid development of visceral fat. Whole grains are slowly digested (meaning they are low GI) and are much healthier.

Reduce belly fat with exercise

Research has shown that exercise plays an important role in the elimination of abdominal fat. A study published in the Journal of Applied Physiology in October 2005 compared men who exercised with men who did not and found that exercise is crucial for reducing visceral fat.

The researchers found that a modest exercise program prevents significant increases in visceral fat, while more vigorous exercise results in significant reductions in visceral, subcutaneous, and total abdominal fat without any change in calorie intake.

However, performing exercises targeting the stomach area, such as sit-ups and crunches, do not remove abdominal fat … although it does strengthen the abdominal muscles.

There are several ways to reduce belly fat through exercise:

Get moving … simply increasing your level of physical activity will burn more calories. If you have a sedentary occupation, get up from your desk and move about every hour. Parking far from your destination so that you have to walk the last few meters and take the stairs instead of taking the elevator can burn more calories and lower your stomach.

Get cardio … get your heart pumping and reduce visceral fat by burning calories. But start slowly by walking or swimming before you start running or jumping rope.

High Intensity Interval Training … where you alternate intense exercise with slower activities, burns belly fat and is ideal if you are not ready for sustained high intensity exercise. Start slowly (say) by walking for 5 minutes and then running for 1 minute.

Strength training … can help you lose weight because muscles burn more calories than fat. You should practice regularly several days a week. In addition to reducing belly fat, strength training can help you manage your diabetes and prevent other chronic diseases like osteoporosis.

Put off

Belly fat can lead to serious health problems, whether you are diabetic or not.

But you can get rid of it easily with diet and exercise …

  • Eat fewer calories than you burn
  • Avoid sugary foods
  • Avoid fats in your diet as much as possible
  • Avoid added salt
  • Avoid refined carbohydrates
  • Avoid processed foods
  • Eat lean protein
  • Eat foods that digest slowly.
  • Eat lots of soluble fiber
  • Drink alcohol in moderation
  • Reduce your stress levels
  • Do aerobic exercises (cardio)
How to cook quinoa to perfection

If you are trying to eat healthy, you may want to try quinoa. It is a delicious meal, which has been called “super food” by experts from around the world. It has also been called “supergrain”, although it is not actually a grain. Rather, it is a small seed that is related to plants like beets, chard, and spinach. Both the seed and leaves of quinoa can be eaten, although only the seed is widely available.

Cooking quinoa is very simple and can be done by anyone who knows how to cook rice. In fact, cooking quinoa is much easier than cooking rice because quinoa doesn’t stick like rice does.

There are several methods you can learn if you want to know how to cook quinoa to perfection. One thing to remember is that it should be rinsed well before cooking. Once you’ve rinsed your quinoa, here are three cooking methods you can try.

Cooking on the stove

While most recipes for cooking quinoa call for a one to two ratio of seed to liquid, I think a much better ratio is one to one and a half. Bring the quinoa and liquid to a simmer then reduce to a simmer. Cook covered for 25 minutes or until water is absorbed. Let it stay covered for an additional five minutes. Stir and serve.

Cooking for salad

I like to use a slightly different method when cooking quinoa to use in a quinoa salad. It is a bit more complicated, but it produces a seed that is perfect for salads because it is a bit firmer. It also keeps well in the refrigerator for a few days.

Use one part quinoa and two parts liquid. Bring the liquid to a boil and add the quinoa. Boil, uncovered, for ten minutes. Remove from heat and drain the quinoa in a fine metal strainer. Rinse with cold water. Bring fresh water to a boil in a pot and place the quinoa on top in the strainer. Make sure the strainer is not submerged in water. Place a clean tea towel over the quinoa and cover with a lid. Steam the quinoa for 10 minutes. Be careful of steam when removing the lid and dishcloth.

Cooking quinoa in the oven

Most people don’t realize that you can cook quinoa in the oven to use as a crunchy topping for yogurt and fruit. To do this, you will want to preheat the oven to 375. Combine 1 cup of quinoa with 1 tablespoon of agave nectar and 1 tablespoon of extra virgin olive oil. Bake for 10 to 15 minutes, until lightly golden. You will need to stir the quinoa every five minutes.

Tony Horton’s Workout Review – P90X Vs 10 Minute Trainer

Confused about the differences between the P90X and the 10-minute Trainer’s workouts? Each of these Tony Horton exercise programs provides an effective way to lose weight and get back in shape. However, each program uses a different approach and provides different results.

For those looking for a program to quickly improve or tone up, the P90X program is an excellent option. On the other hand, if you are looking for a long-term exercise routine that you can complete in just a few minutes a day, the 10-minute Trainer program can provide the best results.

Furthermore, you can also use both programs together. Start losing weight with P90X and follow the 10 minute trainer to maintain your appearance. Consider the following comparisons when you’re ready to choose between the P90X workout routine and the 10-minute Trainer …

How much time do you have available?

The first thing to consider when choosing the perfect exercise routine is how much time you have available each day. The P90X program requires a minimum of one hour each day for 90 days. However, you may need to commit to an hour and a half if you are looking for exceptional results. The 10-minute Coach program is designed to take only ten minutes each day. This program does not have a time frame like the duration of 90 days with P90X. Each exercise routine is divided into ten-minute intervals, and you can complete a ten-minute section per day or you can do multiple routines. Obviously, the amount of time you spend exercising will affect how quickly you see results.

How fast do you want to get results?

P90X guarantees that you will see significant results in just 90 days. The program is intended for those who want quick results. With the intense training regimen, you can start overweight and finish fit and toned in less than three months. On the other hand, 10 Minute Trainer provides results quickly, without a definite date for completion. You can continue the program for 30, 90, or 200 days. You will get results for as long as you use the program. However, the results you receive will depend on the intensity of your routine and your dedication to the program.

What is your stamina and skill level?

Before starting any training regimen, you should take a good look at your skills and endurance level. If you have a medical condition or are severely out of shape, you may not want to start with an intense 90-minute routine like P90X. For most people, this is the hardest part of getting in shape. In many cases, people believe that they can accomplish more than they actually can. If you are having difficulty crossing a parking lot, you may need to start slowly. On the other hand, if you’re already in good shape and simply need to redefine your body, an intense workout may be perfect. Many people start out slowly with the 10 minute trainer and move on to the P90X program as their endurance increases.

Similarities Between P90X and 10 Minute Trainer

Both the P90X and the 10 Minute Trainer have many similarities. Each program includes a nutrition program and step-by-step details that you can follow. The programs also use methods to ensure that you never hit a plateau during your routine. A plateau occurs when the muscles adapt to their routine and no longer respond. If this happens, you can continue with the program for months and you may never see any changes. However, P90X uses a proprietary technique called “muscle confusion.” The routine is designed in a way that confuses your muscles so you don’t stagnate. Continually change your exercise routine and continue to see results throughout the program. On the other hand, 10 Minute Trainer uses a process called stacking to avoid stalling. With each system, the exercises complement each other to ensure continuous results.

As you can see, each Tony Horton workout program provides certain benefits when it comes to getting in shape. Ultimately, only you can decide which program you are prepared for. Always remember that the first and most important step to success is to start something and move on.

7 benefits of a low carb diet plan

A very popular diet that is used today to help lose weight is the low carb diet plan. As the name implies, the diet is based on consuming more protein and limiting carbohydrates. In fact, the only carbohydrates that are recommended to consume during the diet are those found in fruits and vegetables.

While there are these 7 scientific benefits of following the low carb diet, it is always best to consult your doctor before starting, especially if you suffer from health problems such as high blood pressure and diabetes.

  • It really helps you lose weight

Research and results over the years show that it is possible to lose weight by following a low carbohydrate diet. However, the amount of weight you lose varies from person to person and depends on your determination and ability to eliminate sugars and carbohydrates from your diet.

  • Improved blood pressure and sugar levels.

Since hypertension or high blood pressure is one of the most important risk factors for stroke and heart disease, it is important that you reduce your risk of this disease by lowering your blood pressure levels. While pills can help you do this, even following a healthy diet like a low-carb diet plan helps reduce high blood pressure, especially in the obese.

Similarly, low-carbohydrate diets help lower fasting glucose and glycated hemoglobin levels. So if you are a diabetic, enjoy the double benefit of losing weight and lowering blood sugar levels by following a low carb diet plan.

  • Helps improve triglyceride levels.

Triglyceride levels are an important risk factor for cardiovascular disease, where their high levels are related to risk factors such as abnormal lipoprotein metabolism, insulin resistance, obesity, diabetes mellitus and low levels of HDL cholesterol. Studies have shown that reducing carbohydrate intake helps to significantly lower triglyceride levels.

  • Improves HDL cholesterol levels

Low HDL cholesterol levels are associated with an increased risk of heart disease and other cardiovascular diseases. One way to lower your levels is by restricting your carbohydrate intake through a low-carb diet plan.

  • Reduces insulin resistance.

People with metabolic syndrome suffer from insulin resistance, which appears to be associated with cardiovascular disease. Research has shown that restricting carbohydrate intake helps reduce insulin resistance more than restricting fat intake.

  • Reduces insulin and C-reactive protein levels.

High insulin levels or hyperinsulinemia are a risk factor for coronary heart disease and are associated with insulin resistance. Lowering insulin levels is best and possible by restricting carbohydrates.

  • Helps reduce C-reactive protein levels

C-reactive protein (CRP) is a known marker of inflammation and is measured in the blood. Although high-sensitivity CRP is associated with increased cardiovascular risk, carbohydrate restriction helps reduce CRP levels. This shows that low-carb diet plans do help reduce inflammation.

With so many benefits associated with a low carb diet plan, there is nothing wrong with following the diet. Not just to lose weight, but also to experience these amazing health benefits and end up feeling better and healthier!

Mistakes to Avoid When Using the Treadmill for the First Time

It can be very exciting to have your first treadmill at home. You can walk or run at the appropriate speed at any time of the day or night. You will not have to worry about the weather or the speed of vehicles. You get a great workout anytime you want without having to hit the gym or go for a walk or run.

Although working out on a treadmill is generally considered safe, especially if your speed is set for walking, if this is your first time using this exercise machine, you still need to know how to use it correctly. This involves being aware of common treadmill training mistakes that can lead to injury or injury and damage to your equipment.

Here are the top mistakes to avoid when exercising on a treadmill for the first time:

Not dressing properly for exercise. When you run in a ribbon and have long hair, make sure to tie it back. If you fall off the equipment, in addition to hurting yourself from the fall, you will feel more pain if your braids get caught in a moving part. To protect your feet and simply be better protected when exercising on the treadmill, wear walking or running shoes with non-slip soles and never use the treadmill barefoot or simply wearing socks.

Forgetting to configure and use the machine’s security features. Most motorized and hybrid treadmills have an emergency shutdown switch or button or a safety key attached to a cable that automatically shuts down the treadmill if it is dropped or jumps quickly. If you have a safety key or clip, always attach it to your clothing when you start your workout. If your equipment also has other security features, such as codes, users must enter, use, or configure them according to the instructions in the machine manual.

Increasing the speed or incline of the machine too drastically. Training experts say there are some treadmills that will allow you to reach breakneck speeds quickly. When acceleration is too fast, it could throw you off balance and even cause you to fall off the treadmill. As such, just increase the speed of the machine and incline it gradually, one increase at a time, and avoid doing either before your body adjusts to the increases.

Getting on and off the machine incorrectly. Lastly, getting on and off the treadmill the wrong way can cause injury. The correct way to get on this machine is to straddle the belt with one foot on the seat rail on each side. Hop on the equipment when the belt is moving slowly. Also, when climbing, hold on to the handrails until the treadmill reaches its final speed, and release it when it feels stable. To safely exit the machine, if it is tilted, lay the strap flat first. Then walk for a few minutes at a slower speed to cool off and help prevent dizziness when you get off. Hold onto the handrails as you get off until the treadmill comes to a complete stop.

Myths about burning belly fat

1. Myth about burning belly fat: Exercising makes you hungry, so you eat more

The fact is:

Don’t believe this myth or you’ll start skipping a workout here and there. The truth is, exercising actually suppresses your appetite. If you’re wondering the truth of this statement, it could be because your post-workout thirst mimics hunger (when you’re dehydrated), which is why you thought you were hungry.

Drink some water and it will not only quench your thirst, it will also quench your hunger pangs.

Extra motivation: The best part about exercising is that it increases your metabolism so that you burn calories and fat for a longer period of time.

2. Belly Fat Burning Myth: Your cardio workout only burns calories after about 15 minutes

The fact is:

Your body burns calories throughout the day, whether you are sitting, sleeping, or exercising. However, after the first 15 minutes or so of your workout, your body switches to fat as a fuel source.

Motivational bonus: weight loss ultimately depends on burning calories. You burn less fat if you run for twenty minutes, but you will burn more calories than if you take a long walk. The quick answer is to always choose the workout that burns the most calories. But more than anything, keep moving.

3. Myth of burning belly fat: high protein diets help you lose weight

The fact is:

Instead of concentrating on a single food, choose a balanced diet rich in lean protein (it helps you feel full longer and also helps balance your blood sugar, giving you energy for longer periods of time). Include carbohydrate-rich foods like fruits, vegetables, and whole grains, drink plenty of water, add exercise, and you will burn fat and keep it off. Add in some of the super foods, natural fat burning remedies, and detox tea too.

Motivation Bonus: Ultimately, the key to burning fat and losing weight is burning more calories than you consume.

Superfoods for belly fat

Superfoods are whole foods (unprocessed) that are naturally rich in nutrients and phytochemicals (they give foods their color and aroma) that can offer health benefits.

Here is a list of some of the best superfoods to add to your diet to maintain your health.

Allium

They are the botanical family that includes leeks, onions and garlic, they share many notable traits. They help lower blood pressure and cholesterol levels. Research suggests that they inhibit the growth of prostate, stomach, and colon cancer cells. They also have antibiotic properties to help prevent disease-causing bacteria.

Beet

The pigment betacyanin (a phytochemical) gives beets its distinctive color, but more than that, it is just one of several disease-fighting phytonutrients found in this tuber. Beets are also a good source of folic acid that protects against birth defects, colon cancer, and osteoporosis. They are also rich in fiber and beta carotene.

Blueberries

Fresh or frozen blueberries are rich in antioxidants that fight damage caused by inflammation. Anthocyanins (a phytochemical), the natural plant compounds that give blueberries their deep color, may also have antidiabetic effects, and new research suggests that blueberries may protect the heart.

Canned salmon

King, sockeye and coho salmon have more omega-3 fatty acids DHA plus EPA than almost any other shellfish, as well as some of the lowest levels of mercury. Nutritionally, wild-caught Alaska canned salmon is as good as fresh and costs a fraction more.

Cinnamon is the grocer’s gold medalist, with one of the highest antioxidant levels of all herbs and spices. It also has a positive effect on blood glucose levels, so adding it to food can make you feel stable and full.

Cruciferous vegetables

Cabbages, cauliflower, broccoli contain a powerful variety of disease fighters. One hero in particular, sulforaphane, can boost enzymes that reduce the incidence of colon and lung cancers.

Dark chocolate

Ahh yes. Fernando is so right. Dark chocolate can make or break your day. But why? High levels of antioxidants make dark chocolate a perfect treat. It’s also high in flavonoids, substances that have been shown to improve blood flow, suppress coughs, improve memory, and bless you with hydrated, smooth skin. Research also shows that the natural ingredients in dark chocolate bear a striking similarity to a widely used mood stabilizing drug. To 1 oz. The daily dose of chocolate is now officially the doctor’s order.

Dark green leaves like spinach, seaweed, kale, and Swiss chard are an excellent source of iron, vitamin A, and lutein for healthy eyes. Best of all, they are loaded with omega-3s.

Flaxseed omega-3 fatty acids are becoming increasingly popular nutritional buzzwords, and for good reason! Research has revealed that they speed up cell metabolism and reduce inflammation in the body, thereby reducing triglyceride levels and lowering blood pressure. Caution: Since our bodies cannot break the shell of a whole flax seed, use ground flax seeds.

Hotties: Black Pepper, Cayenne, Ginger The heat on your tongue when you eat spices like ginger, cayenne, and black pepper is evidence of gingerols, capsaicin, and piperine, compounds that stimulate metabolism. They also have an aphrodisiac effect. Caution: Avoid consuming them if hot flashes bother you.

Miso, a fermented soybean paste, is a great source of low-calorie protein (two grams in a 25-calorie serving). It also contains B12 and is a good source of zinc that helps the immune system to function properly.

Seaweed (Hijiki, Wakame, Kelp, Nori)

Think of eating seaweed like going straight to the source – this is where fish get THEIR Omega-3s. Why not skip the fish and go straight to the seaweed? Seaweed contains nutrients commonly found in green leafy vegetables AND with most of the minerals found in the ocean, giving it a one-two effect. They are also packed with magnesium, which can prevent migraines and asthma attacks.

Spelled like whole wheat, ancient spelled is sweeter, nutier, and higher in protein than its processed relative. Both are also good sources of manganese and copper.

Sweet potatoes, whether orange or white, contain phytonutrients that promote heart and eye health and boost immunity. They are rich in beta-carotene (which is believed to reduce the risk of breast cancer) and vitamin A (can reduce the effects of smoking).

Turmeric, used in holistic medicine as a digestive aid and wound healing, can also serve as an anti-inflammatory. Look for curry (turmeric is a main ingredient) when nursing a toothache or sprain.

Walnuts

Of all nuts, walnuts contain the most omega-3 alpha-linolenic fatty acids that lower LDL (bad) cholesterol and can reduce inflammation in the arteries. Walnuts are also a great source of antioxidants, vitamin E, selenium, and magnesium.

Whole grains

Don’t eat whole grains (like buckwheat and quinoa) just because they are high in magnesium, B vitamins, fiber, and manganese. Make it because they have a great nutty, buttery, earthy flavor. And that, in turn, can help you avoid overeating. One study found that people feel fuller after eating buckwheat than after eating other grains.

Detox tea

Detox tea will not only flush toxins out of your system, it will also boost your metabolism and lose belly fat by cleansing your body.

Good luck on your weight loss journey!

Ten Tips for Sneaking Exercise Into Your Day (And Why!)

With the unofficial start of summer at the end of this month, many are beginning to think about starting to exercise before putting on a bathing suit and heading out to the beach or pool. Of course, exercise is helpful for weight control and muscle building, and can improve physical appearance. What is not as well known are the other physical, mental and emotional benefits of incorporating exercise into your daily routine.

In addition to weight control, other physical benefits of exercise include improving the functions of our cardiovascular system. Aerobic exercise can help prevent heart disease, type 2 diabetes, metabolic syndrome, and stokes. Other forms of exercise can help prevent arthritis, osteoporosis, and can help improve balance to prevent falls.

What is equally impressive are the mental and emotional health benefits of exercising regularly. Exercise improves not only focus and concentration, but it also improves mood. In fact, studies have shown that 15 minutes of aerobic exercise was as effective as an antidepressant for some forms of depression. Walking around the block often changes perspective and helps reduce stress.

Joh Ratey MD, who studies the benefits of exercise, has suggested that if the positive effects of exercise could come in pill form, it would be the most prescribed drug. Since that is not possible, how do you incorporate exercise into your busy life when you already feel pressed for time?

Ten tips for sneaking exercise in your day

Don’t you like it or do you feel like you have time to go to the gym? The good news is that exercise doesn’t have to involve getting on a treadmill or lifting weights at the gym to be effective. It can be relatively low cost and not a huge investment of time. However, before you start, check with your doctor if you haven’t exercised in a while or are pregnant. Also, be sure to wear appropriate footwear for your activity. Many joint or back injuries are caused by wearing old or worn shoes. Here are ten ways to get around:

  1. Park away from your office, drive to the store or school, and walk. These little walks add up throughout the day. In fact, studies have shown that short bursts of exercise throughout the day are more effective than a long burst.
  2. Take the steps instead of the elevator. If you go between floors, go up the steps. You need a quick break in the afternoon – walk up and down several times. Exercise will revive you much more than a trip to the coffee machine.
  3. Use an exercise tracker and measure your steps. There are many inexpensive trackers, as well as more sophisticated and expensive devices, but even the cheapest ones will provide you with step data. Set a goal and achieve it. For the first few days, use it without changing your activity. Once you create a baseline, add 500 to 1,000 steps per day each week.
  4. Use apps for inspiration. Studies have shown that, like fitness trackers, people who use apps are more successful in following an exercise program. There are applications like 5K that inspire you and take you from the couch to the 5K. My fitness friend Y ActivX are some other popular fitness apps.
  5. Sign up for a charity walk or run and use it to inspire you to get moving. Whether it’s 1 mile, 5, or 10 km, it gives you a goal and a deadline to work.
  6. Take a friend or two. People are much more likely to follow a routine if they have someone else who will accompany them and hold them accountable. Making fitness social provides the added benefit of connecting with others.
  7. Have a family or office challenge. It doesn’t have to be a competition, but it can be a way to cheer each other on and keep everyone involved in a common goal.
  8. Try a new activity like dancing, walking, swimming, or a fun group exercise class that you’ve always been curious about.
  9. Make exercise a weekly family activity. Take a hike, bike ride, or walk around the neighborhood.
  10. Household activities like gardening, cleaning, or other projects can be a great opportunity to get the blood flowing. Play upbeat music to keep you moving with energy.

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