Wednesday, April 11, 2012
Common sense would tell you that it’s difficult to be positive and inspired when the circumstances of your life are negative or painful or disheartening. Yet it is at precisely those times that inspiration can be the most beneficial.
Certainly there are many things in life that can lead you and prompt you to be inspired. However, even without any positive factors in the outside world, you can be positively inspired.
Inspiration is a powerful fire that burns on the inside. Sometimes there’s nothing else to ignite that fire, so you must do it yourself.
Sometimes life’s experience doesn’t validate or encourage your most deeply held values. But that’s not any reason to abandon those values.
Instead of always depending on the world to inspire you, choose to be a brilliant, positive source of inspiration yourself. The spark of inspiration must begin somewhere, so if life seems to lack inspiration, let that spark begin with you.
The most reliable way to be inspired is to be inspiring. Feel the simple, yet profound joy of being, and let your positive spirit shine a light that lifts up all those around you.
Tuesday, April 10, 2012
This week was a bowlover, Family FOOD ...Food then foood then alcohol ...wow I got out of track ...so my life had me feeling worn out, it's time to take action. A life filled with vitality, energy, and enthusiasm is within my reach!!
I searched for some tips to get me energized !!!
1- Breathe Deeply
Whenever you're feeling sluggish, the first thing to do is stop and take a few long, deep breaths. Close your eyes and breathe slowly — in through your nose, out through your mouth — and repeat this until your heart rate slows. Meditative breathing like this increases the amount of oxygen in your bloodstream, which can help lower your blood pressure and heart rate and can relax tense muscles. With each breath, you'll deliver energy-giving oxygen to every cell in your body.
2- Get up and Moving
Instead of sipping coffee every time you feel the need to reboot, try taking 60- to 90-second minibreaks throughout the day to get your blood flowing. Once an hour, simply stand up and stretch your arms over your head, take a deep breath, swing your arms from side to side, or walk up and down a flight or two of stairs. The science is basic: Moving stimulates circulation, which allows more oxygen to be transported to your muscles and brain. And more oxygen means more energy! You'll be amazed at how big of a difference these 60-second breaks can make.
3- Eat an Energizing Snack
If you find your energy dipping midmorning or midafternoon, it's likely that your blood sugar levels are low. Having a snack will help — but not just any food will do! The most energizing snacks offer a mixture of healthy carbs and protein, a hearty combo that will rev your metabolism and power you through to your next meal. Shoot for the 100- to 200-calorie range, and keep a few of these snacks on hand to ensure you never get caught with a grumbling tummy. Some of my favorite options: sliced veggies with hummus, air-popped popcorn and string cheese, or a piece of your favorite fruit with a handful of nuts.
4- Sip Designer Water
Did you know that drinking water is the cheapest, easiest way to fight fatigue? That's one of the many reasons why getting your eight cups of water a day is so important. Even being mildly dehydrated slows the flow of oxygen to your organs, which zaps your energy — so it's time to get sipping! Many people don't like the taste of water, which makes drinking eight cups feel like a chore. But there are many ways to jazz up your H2O: Add a splash of fruit juice, a tablespoon of crushed berries, or a slice of lemon, lime, or cucumber. So delicious! You can also count iced green tea or sparkling water toward your daily water intake.
5- Check Out the View
Stress and mood have a huge effect on energy levels, and our environment plays a major role in both. Sitting in an office all day can make anyone feel lethargic, but taking a minute to look at a beautiful view can give you an instant boost. Why? Looking at pleasant scenery causes the brain to release chemicals that enhance mood and boost your immune system, both of which can improve how you feel. Take five minutes to gaze out the window; you can people watch or simply appreciate the birds and trees within view or the clouds floating by. Don't live or work near any naturally gorgeous scenery? Take a break and look up images online of a tropical beach or a pretty sunset!
6- Take a Meditation Walk
You know that stress can drain your energy, and while you may not always be able to eliminate the source of your stress, you can control how it affects you! Adding daily meditation walks into your routine will do wonders for releasing tension and calming your nerves. Wake up a half hour earlier and take an early morning walk before breakfast, or head outside during your lunch break. This should be a leisurely stroll, not speed walking! Try and find somewhere peaceful, like a nearby park or a quiet neighborhood, and simply soak up your surroundings while you connect with your thoughts. You'll feel relaxed and rejuvenated afterward, I promise.
7- Treat Your Scalp to 90 Seconds of Bliss
Repetitive movement, such as brushing your hair, has been shown to relieve tension and trigger a relaxation response in the body. Brushing your hair also stimulates the scalp, helping to make you feel more alert and energized. If you're feeling sluggish, whip out your hairbrush and give your scalp some love. It may be just the pick-me-up you need!
8- Eat More Healthy Carbs
No, you're not dreaming — I'm telling you to eat more carbs! Carbohydrates are your body's main source of fuel. Be careful, though; some simple carbs (like white pasta and bread) are high in sugar and can spike your energy levels, only to leave you with an equally quick energy crash to follow. Focus instead on eating complex carbs like whole-grain bread, brown rice, high-fiber cereal, beans, fruits, and vegetables. Some of my favorites include crayon-colored fruits such as berries, oranges, and tomatoes; oatmeal; brightly colored veggies like peppers, sweet potatoes, and eggplant; and brown rice. Choosing healthy carbs will nourish your body, provide lasting energy, and help keep your blood sugar stable.
When was the last time you had a good, hearty belly laugh? We all know that laughter boosts our mood, but did you know that it physically eases tension and fuels your energy as well? Laughter works like a giant stretch for your body — your circulation speeds up, you tense and then release muscles, and your breathing quickens, which sends more oxygen to your brain, leaving you feeling upbeat and refreshed. So what are you waiting for? Buy tickets to a comedy show, call a friend and talk about a funny inside joke you share, or turn on your favorite sitcom. Go ahead, laugh it up! You'll feel great.
10- When All Seems Lost, Make Your Bed
If your energy levels are continuously low, you're probably not getting enough quality sleep. Often our bed is to blame; a lumpy mattress or uncomfortable pillow may have you tossing and turning all night. It may be time for a bed makeover! Invest in comfortable blankets and pillows to help ensure that your sleep is a restful one — and be sure to make your bed! You'd be amazed at how comforting and peaceful it is to have a cozy, neatly made bed to get into each night.
11- Scan Your Posture
I always encourage people to zip up their abs when sitting for long periods of time — it will help keep your posture in check (and work those stomach muscles!). And because how you sit affects how much oxygen flows through your body, good posture can also help you feel less sluggish. Sitting up straight opens your chest cavity and increases oxygen flow to your muscles and brain, while slouching decreases this flow, depriving your cells of oxygen and you of your much-needed energy. Research also suggests that good posture affects how we think about ourselves — so sit up tall and get a boost of confidence and an energy boost right now!
Monday, March 26, 2012
For the majority of people who have put their sandcastle building days behind them, sand is seen as a nuisance that clings to you for the entire summer holiday and then finds its way home in your suitcase. However, studies have shown that running on soft sand has many health and fitness benefits.
Get Bigger Calves
In 1998, a study was undertaken by Semih SYigitFehmi and Tuncel at the Department of Physical Education and Sports, Middle East Technical University, Ankara, Turkey. This study looked at the increase in size of various leg muscles of 51 volunteers during endurance training on sand and on roads. During the six week training period the calf circumference increased significantly in sand runners compared to the participants who ran on the road.
Burn More Calories
Because sand absorbs most of the energy applied to it, you have to work much harder to make any headway. But take heart; applying that extra effort as your feet sink into the sand does result in more calories being burned. A 1998 Belgian study concluded that running on sand requires 1.6 times more energy than running on a firm surface and up to 2.7 times more energy than walking on a hard surface.
Lower Risk of Impact Injury
Restricting your running routine exclusively to pavements and treadmills can increase the risk of impact injury as your feet and joints rebound of the hard surface. This can often lead to ankle, shin and knee injuries. Podiatrist Ian Sadler recommends running on softer, more forgiving surfaces to reduce the risk of injury. ‘’ For runners, try to avoid always running on hard pavements as they provide no shock absorption. Try running some of the time on tarmac, grass or even sand to reduce the shock passed through the legs."
Improve Your Running Technique
Running in wet sand gives people the opportunity to analysis their running technique. According to Dr Romanov, sports scientist and two-time Olympic Coach, runners should use their footprint in the wet sand as immediate feedback. ‘’Just look at your foot print, how deep is it and where the main pressure is located and you'll be able to clearly define some errors of your running technique, such as a push off, an overstriding, etc.’’
There are differing opinions to the benefits of jogging barefooted against wearing running shoes. Many believe that running without trainers automatically conditions the foot to hit the surface correctly. This means the arch of the foot takes the majority of the impact as it is designed to do. Running shoes cushion and protect the arch of the foot meaning the muscles and tendons weaken making runners more susceptible to injuries.
The best Ethiopian and Kenyan long distance runners have great elasticity in their feet and suffer from fewer foot injuries. This is as a result of spending most of their childhood and teenage years running barefooted.
Conversely, wearing trainers does provide extra protection to the feet. As well as providing a defence to the running environment, the cushioning in the running shoes protects the vulnerable areas of the foot such as forefoot and heel.
Overall, running barefooted can be a fun and healthy way to run but should be approached with caution. Try running on softer surfaces such as sand to harden the skin on the foot before running on harder surfaces.
Most people will go running on a surface convenient to their home. For the majority this will be on a pavement or treadmill. However, fitting a trip to the beach into your training programme will help you build muscle and burn calories fast.
Definitly running on sand is in new calendar :D
Thursday, March 22, 2012
Well 18 pounds in 4 weeks . But I still have the bad habit of not pushing myself. My knees are so weak. After any kind of activity, I used to feel a bit of pain but now I feel the pain during the exercices. So I feel the urge to stop in the middle of my workout.
Working out...Most likely, the task is not as difficult as you first imagine it to be. Most likely, the greatest difficulty to be overcome is convincing yourself to get started with the effort.
So go ahead and make it much easier by letting go of the need to fight with yourself. Just go ahead, get started, and get it done.
Take all the energy you’ve put into avoiding the effort, and redirect it into productive action. You’re already making the effort to avoid, so simply change it into an effort that produces good and valuable results.
Don’t waste your time creating clever excuses. Invest your time and actions in meaningful achievement.
Right now, on this day, in this place, you have the power to get yourself started. You absolutely have the power to get beyond all the complaints and worries, anxieties, doubts and excuses that have been holding you back.
You can choose what you do with your thoughts, and what you do with your time. Put that power to positive, meaningful use and bring great new value to your world.
Get An Email Alert Each Time JOA11789 Posts