Health & Fitness

Yoga Poses For Stress Relief

Published by superadmin on 29th December 2023

Relaxation is difficult to achieve. The needs of your family, your boss’s orders, and even traffic jams can be stressful. Exercise helps burn off the hormones of stress. Yoga can help reduce anxiety, increase energy, and help you learn how to focus. You may not even need a pose for stress reduction if you learn yoga breathing techniques. They can slow your heart rate and calm your body. Focus on breathing. Slowly inhaling through the nose and exhaling through the mouth helps in stressful times.

A child pose relaxes your muscles and brings quick relief from stress.

A child pose is easy to do. Get on the floor on your hands and knees. As you slowly exhale, rock backward, lowering your hips until your buttocks touch your heels and your chest is on top of your thighs. Your hands will remain firmly planted, with your arms outstretched, and your forehead touching the floor. Hold the position for a minute or two.

Relax with the cobra pose.

You’ll eliminate stress quickly when you use the cobra pose. Start on your stomach with your hands beneath your shoulders and your elbows close to the body. Press your lower body down, spreading your toes as you press your feet. Lift your head as you exhale, keeping your lower ribs on the floor. Push your shoulders back, pushing your chest forward. Straighten your arms as you lift your chest off the floor, pressing down on your thighs. Push your shoulder blades together, holding for 30 seconds then lower your body slowly.

You’ll reduce back pain as you relax using the cat/cow combination of poses.

The combination of poses reduces back pain and stress. Start on all fours with your palms and knees on the floor. For the cow position, lift your head as you allow your belly to drop, creating a valley between your shoulders and rump. Hold for a few seconds. Return to the starting position. Drop your head for the cat position and arch your back. Hold as you breathe deeply. Return to the neutral position.

In a sitting position, lift your arms above your head with your palms up. Interlock your fingers. Push your palms toward the sky and lean slowly to the left as you inhale. Hold for a count of 10 and return to the starting position as you inhale.
The uttanasana is a standing, forward bend that helps you relax. Exhale slowly as you bend forward, trying to touch your fingers to the floor and press your head against your thighs. Bend as far as you can without stress. Hold for 8 breaths.
A bridge can build core muscles and help you relax. Lay on your back with your knees bent and feet flat on the floor. Inhale as you lift your hips and trunk off the floor to create a straight line from your head to your knees.
Get instant relaxation at your desk. Sitting on the edge of your chair with your feet flat on the floor and spine straight, reach backward, grabbing the back of the chair. Lift your chest as you pull your shoulder blades back as you inhale. Breathe deeply and return to the starting position.

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Posted in Health & Fitness

Why Women Should Strength Train

Published by superadmin on 21st December 2023

You don’t have to live in Louisiana to know that strength training is beneficial for both men and women. In the past, women often omitted it from their workout, fearing they’d end up looking like the Hulk. Hormones make that difficult to do. Unless you workout daily for hours with a specialized workout, take specific supplements, and follow strict dietary rules, you won’t end up looking like a female bodybuilder. What strength-building exercises can do for you is ease menopause, build stronger bones, give you a curvy look with toned muscles, and slow the aging process.

Strength training helps ease menopause symptoms.

One of the side effects of menopause is hot flashes. Approximately 2/3rds of menopausal women experience them. One study found that women who performed 15 weeks of strength-building exercises three times weekly for 45 minutes had half the number of hot flashes as women who didn’t. The theory was that the body releases neurotransmitters during weightlifting that also help the brain maintain body temperature, controlling the number of hot flashes.

Strength-building workouts make weight loss easier and aid in keeping bones strong.

Strength training burns calories and builds muscle tissue. Muscle tissue requires more calories to maintain than fat tissue does. The more muscle tissue you have, the more calories you burn. As people age, the body naturally loses muscle mass. Muscles tug on the bone. It stimulates recalcification that strengthens the bone. Loss of muscle mass causes bone weakness. It’s worse for women during menopause since estrogen helps maintain bone strength, adding that factor to the loss of muscle mass. It’s estimated that active women lose 10% of bone mass during menopause, while inactive women lose 20 %.

Exercising reduces the chance of complications during childbirth.

You can prepare your body for easier delivery and eliminate many of the issues faced during pregnancy, such as back pain, an achy body, and pelvic discomfort if you exercise before and during pregnancy. Building core and lower body strength with squats, lunges, windmills, and other muscle-toning workouts reduces the risk of some complications when giving birth. Exercising before pregnancy prepares the body for a healthier baby and safer delivery. It reduces stress and makes it easier to get pregnant, too.

You can prevent or improve chronic conditions with strength-building exercises. It helps diminish obesity, which lowers the risk of high blood pressure, diabetes, heart disease, and cancer. Strength-building relieves back pain, arthritis pain, and chronic depression.
Strength training lengthens telomeres. Telomeres protect the chromosomes, preventing them from unraveling. That can cause cells to be damaged or die. The more cells that die, the more you age. Exercise keeps you looking and feeling younger.
Strength training can improve cognition. It also burns off stress hormones that can lead to depression and anger. You’ll not only live longer when you exercise, you’ll feel happier.
Regular exercise helps you improve balance and prevent falls as you age. The stronger you are, the longer you can live unassisted.

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Posted in Health & Fitness

What To Eat After A Workout

Published by superadmin on 13th December 2023

What you eat after a workout does make a difference. You need the right type of fuel to build muscles and improve recovery. Your body needs to replenish glycogen stores that you depleted. It requires amino acids for muscle repair and building new tissue. If you had an intense workout you also need to replenish your fluid and electrolytes. Healthy post-workout snacks fill those needs and fill the void in your stomach so you won’t be tempted by every sweet treat you see.

It’s all about timing your meal and what you eat.

Timing your food intake is just as important as what you eat. You need a post-workout snack as quickly after you finish as possible if you’re building muscles. If you’re doing aerobic or flexibility training, you can wait for an hour after you exercise. If your workout is right before lunch, breakfast, or dinner, skip the snack and make sure that the meal contains all the nutrients you require. Don’t forget to drink extra water after a workout. Sip it. Don’t gulp it.

Post-workout snacks can be simple.

Greek yogurt and berries make a good post-workout snack. The yogurt provides the protein to start recovery and muscle building. The berries provide the carbohydrates to replenish the glycogen and increase energy. A sliced apple with nut butter is another excellent post-workout snack. So is a small tuna salad or chicken salad roll-up.

You can use post-workout shakes or create your own with the help of a blender.

Commercial protein shakes may be convenient but they’re often costly. You don’t always know the contents since many aren’t quality-controlled. Some contain impurities that can harm the body. Use milk or yogurt if you make your post-workout shake from scratch. A chocolate, banana, and peanut butter protein shake has all the ingredients to build muscle while providing a tempting taste treat. Mix half a chopped banana with a cup of milk, two tablespoons of peanut butter, two teaspoons of unsweetened cocoa powder, and a teaspoon of honey. It’s a yummy way to build muscles.

Create peanut butter balls with dark chocolate chips, toasted oatmeal, and honey. Mix the ingredients together and store the mixture in the refrigerator. Pop a couple in your mouth for a post-workout treat that builds muscles, too.
Use leftovers from the previous night’s meal. A slice of chicken breast on toast and some sweet potato wedges make a great post-workout snack.
Healthy meals that are high in protein are excellent post-workout meals. If you are trying to lose weight, exercise right before a meal, skip the snack, and choose the meal.
A dish of cottage cheese topped with unsweetened applesauce makes the perfect post-workout snack. A hard-boiled egg with a small salad containing lettuce, grapes, nuts, and veggies is also simple.

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Posted in Health & Fitness

Effective Ways To Build Endurance

Published by superadmin on 5th December 2023

Just as there are exercises for strength, flexibility, balance, and cardiovascular health. Some exercises build endurance. Endurance is normally thought of as a cardiovascular trait. It’s the ability to run up and down stairs without getting winded. It builds up the ability of the lungs and heart to provide oxygen for the body. Endurance is more than that. It’s also the ability to work other muscles hard for an extended period. You need both types of endurance to be truly fit. Some exercises are better than others at meeting that goal.

Building muscle endurance requires doing one strength-building exercise to failure.

Whether you’re lifting weights or doing push-ups, you’ll build muscle. If you do them until you fail and in the case of push-ups, can’t lift your body off the floor, you’re building muscle endurance. Your arms and body should be almost quivering. Holding a plank until failure is another way to build muscle endurance. Doing five to ten sets of 30 walking lunges until your legs turn to jelly is another way to boost muscle endurance.

Increase your cardiovascular endurance with HIIT—-high intensity interval training—-workouts.

HIIT isn’t a specific exercise but a way of doing any exercise. You vary the intensity of the workout between high-intensity and recovery instead of doing steady state-workouts. You can even modify walking. Walk at a moderate pace for a few minutes, then speed things up to top speed for less time or the same amount of time. Return to the moderate recovery pace and continue alternating. HIIT boosts cardiovascular endurance faster and helps lower blood pressure.

Supersets push your endurance to the limit.

You’ll maximize your strength, boost endurance, and get more from each session when you do supersets. Supersets are two or more exercises for opposing muscle groups, the same muscle groups, and other combinations. They’re combined without much rest between them. You can combine push-ups with bench presses as a superset. You can also do pancake push-ups to failure and immediately move to dive-bomber push-ups with rest between the two that’s 30 seconds or shorter.

Working for more endurance requires you to push your body a little more each session. You’re constantly building toward a heavier load or more repetitions.
Building core strength is vital to endurance. You can build core strength with superman exercises, planks, bridges, and flutter kicks.
If you’re doing resistance exercises, you can boost your cardio and build your endurance by doing them faster and cutting the rest time between sets and exercises. Interval training helps.
Exercises that require explosive movements can increase both muscle and cardiovascular endurance. Examples are burpees, squat thrusts, frog squat jumps, and tuck jumps.

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Posted in Health & Fitness

Fun Fit Activities To Do With The Kids

Published by superadmin on 27th November 2023

If you struggle to make the time for your workout because of job and family responsibilities, it’s easy to make time for both. You can do fun fit activities with your kids that everyone will enjoy. Kids learn what they live. If you’re putting them on a path to fitness, you’re helping them to become healthy adults. Being active together helps improve their cognitive abilities and creates memories that will last forever. These activities also benefit you and reduce the boredom of doing the same workout continuously. It’s a win-win for everyone.

Rock climbing, hiking, or bike riding can keep everyone active.

Pack a lunch and go for a hike. You can hike in wooded areas or along a beach. The sand makes it more of a challenge. Rock climbing is also fun and a good diversion from typical family fun. Make holiday gifts something that keeps everyone active. Get the whole family bikes and ride together. If you don’t have hiking paths near you, go for a walk. Don’t forget the picnic lunch either. Make the lunch a healthy option that everyone likes.

Swimming together is a good family activity.

If you don’t know how to swim, it’s a good time to learn. Enroll the whole family in a beginner’s class and learn with the kids. Don’t be embarrassed if they do better than you do. It’s easier to learn to swim when you’re a kid. If everyone knows how to swim, watersports can be fun. Water tag and basketball using a beach ball are two good ways to start. If you’re in a pool, do poolside exercises or swimming competitions. Water polo and water aerobics are also fun.

Exercise with the kids.

You can exercise with children of all ages, including babies. If you exercise with your baby, you can make them part of your routine. Sit them on your belly while you do crunches. When you sit up, do peek-a-boo at the top. For toddlers and younger children, jumping jacks and windmills are simple and fun. A hula hoop challenge and jumping rope are other exercises that work your entire body and don’t require expensive equipment. If bikes are too expensive for everyone, a hula hoop or jump rope isn’t and can provide both good exercise and fun.

Only use your electronics or phone to get directions if necessary and for emergencies. One of the hardest habits for parents and kids to break is disconnecting from their cell phones. It’s the best habit to break.
Shoot hoops with the kids or make an obstacle course and challenge them to go through it. Invite the neighborhood kids and parents to join in your efforts to become healthier and help your kids get fit.
Dancing is an activity anyone can do. Turn up the music and dance. Incorporate some of your exercise moves, like a squat, into the dance. Don’t worry about how well you or the kids dance. It’s all about getting the body moving.
Play follow-the-leader but use the environment to make it more difficult, like trying to jump over low hurdles in your path.

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Posted in Health & Fitness

Why You Shouldn’t Eat Just Before Bed

Published by superadmin on 20th November 2023

You’ve probably heard you shouldn’t eat just before bed, especially if it’s a big meal. That’s true for several reasons, but there’s one way it can be helpful. Humans still have many instincts from their cave-dwelling days. One of them is to stay awake to hunt for food if they’re hungry. Sometimes, an empty stomach won’t allow sleep and lack of sleep can make you hungrier. If you’re one of those people who can’t sleep without a snack, plan ahead. Eat less at the other two meals and more at your last meal of the day or be prepared with sleep-inducing snacks.

A calorie is a calorie no matter when you eat it.

You hear a lot about weight gain from eating late at night and sometimes the reason given is that the calories go to fat when you sleep. That’s just not true. No matter when you eat, it’s still a calorie whether you burn it off then or later. What does occur is you’re extending the hours when you eat, so you tend to eat more. You also don’t make the smartest choices late at night and eat higher-calorie snacks that don’t require preparation, like potato chips and candy.

Eating late at night can be bad for your health.

Aside from eating more calories and gaining weight, eating late can cause health issues. Eating and then lying down can interfere with digestion. Gravity plays a role in digestion, helping the food move through your digestive system. When you lay down it also slows blood flow that is necessary for digestion. It doesn’t help move the food through the body either. That can cause the food and acid mixture to come back into the esophagus causing acid reflux, heartburn, a sore throat, dental issues, and sinusitis.

You’ll interrupt your body’s sleep/wake cycle.

The sleep/wake is the circadian rhythm. It’s the regulator for the body that makes it active during the day and tired at night. It regulates everything, including insulin sensitivity. Insulin is a hormone that causes the cells to open and uptake glucose. During the day, the cells are more responsive to insulin. When you eat late at night, your body isn’t active enough to use the energy. Eventually, that can cause insulin resistance that puts on pounds and leads to diabetes.

Some sleep-inducing snacks to have on hand include peanut butter on whole-grain bread, cottage cheese with banana slices, or an apple and cheese slice. Deviled eggs or veggies and Greek yogurt dip are also good options.
Eating late at night can cause an upset stomach. Nighttime is when the body does tissue repair. If your stomach is busy digesting food, it doesn’t repair itself.
Eating late at night can interrupt NREM sleep, the first stage of sleep. That’s especially true if you’re consuming food high in saturated fat.
Studies have found that people who eat at night eat more calories throughout the day. One study found that people who ate something between 11 p.m. and 5 a.m. tended to eat 500 calories more each day than those that didn’t eat at night.

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Posted in Health & Fitness

How To Help Depression With Exercise

Published by superadmin on 12th November 2023

There are many causes of depression. Some are severe and require clinical intervention. Others are mild, such as waking up to an overcast day. Depression caused by losing a job or a broken relationship may be more serious, but just like mild depression, exercise helps. No matter what the cause, exercise can help reduce depression. Therapists use exercise as an adjunct therapy. If depression occurs because of a broken relationship, exercise can do double duty. It can help you feel better and look fabulous, too. There’s no better revenge than making yourself look better.

You can do an exercise routine or go for a walk.

Just moving is what’s important. The more you move, the more improved your circulation and the more blood goes to the brain. That can improve your mental state. Benefits increase if your workout is more intense or a HIIT—high intensity interval training—session. The more intensity you put forth, the more stress hormones you burn. You also increase the happy hormones you create.

Exercise diverts your attention.

If you have a problem or a situation that makes you depressed, often all your thoughts and all your energy go into mulling it over and reliving it again. Exercising can divert your attention. If you’re walking, watching where you are going is a diversion. You can increase the effect by counting your steps. Think of the happiest song you know and play it in your head as you walk. Hum it or sing it if you’re working out where that’s possible.

Exercise increases neurogenesis—the process of creating new brain cells.

Whether you choose strength training, dancing, or other types of exercise, you’ll boost the potential to create new brain cells as you improve your overall fitness. Studies show that stroke patients suffered less depression when they did strength-building exercises for ten weeks. The stronger you are, the more in control you feel and part of depression is the feeling you don’t control your life. Combining intense aerobic exercise to burn off hormones with strength-building exercises, such as circuit training where you don’t rest very long between exercises, can help boost your mood faster and diminish depression.

If you aren’t in shape or need a low-impact workout, consider yoga or tai chi. It’s especially good for seniors who often suffer from low-grade depression. Joining a yoga or tai chi class also provides socialization, which can help depressed people.
Exercising can get you up and moving. Too often depressed people just want to go to bed or sit on the couch. As you workout, your desire to hide under the covers will disappear.
When you exercise, you feel a sense of accomplishment and that you’re doing something to get your life back in control. It can help you feel stronger, making it harder to feel depressed.
Do an activity you love. Whether it’s bike riding, shooting hoops, dancing, or traditional exercise, just moving helps. It can be as simple as running up and down the steps.

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Posted in Health & Fitness

Should You Consider A Dance Class?

Published by superadmin on 5th November 2023

If you get bored doing all those squats and lunges, it’s time to have fun while you exercise. The more you enjoy an activity, the more you’ll tend to do it. That’s why many people in Louisiana choose a dance class as one of their fitness activities. Ballerinas and jazz dancers do grueling workouts that require balance, flexibility, strength, and endurance. You don’t have to do the latest dances to get plenty of exercise. You don’t have to do the latest dances to get plenty of exercise. You can take ballroom dancing and learn the classic steps, learn ballet, or go country with some line dancing.

You’ll improve your cardiovascular system even when you’re slow dancing.

Some people hate to run and would only do it with a bear or ‘gator chasing them. If you’re one of those people, bike riding, walking, or dancing might be the best workout for your cardiovascular system. Walking is the easiest and requires no equipment. Dancing is even better. Many local areas offer low-cost or free community center dance classes. You can also go online and find them. It doesn’t matter what age or the type of dance you take. It can get your heart pumping and improve your health.

You’ll build strength.

Almost all types of dance work both upper and lower body muscles. You might not build the big rippling muscles of weight lifting, but dance tones your muscles and builds strength. There’s as much athleticism displayed by professional dancers as there is by professional ball players. Even though ballerinas don’t take the hits like a pro ball player, they demand as much of their muscles. Jazz, modern, ballroom, or hip hop work the glutes and lower body. Many dance forms can work the upper body and provide a full-body workout

You’ll improve your flexibility and balance.

You might be the most uncoordinated person in the world, and after a year of dancing, you’ll show a lot of improvement. You won’t necessarily be the best dancer, but you’ll have improved flexibility and balance. Everything takes practice. The more you do it, the better you’ll be at it. Dance is about the total control of muscles. No matter what type of dance you do, some movements require that you turn your whole body, arms, legs, or even head in a specific manner. That requires control of large and small muscles. It also helps increase the range of motion and balance.

You’ll focus more on the movements and the music and less on the time. Dance classes tend to feel like time goes quickly and are quite different than walking the treadmill for an hour.
Dance is a full-body workout. That means it burns a lot of calories. If you’re trying to lose weight, this heart-healthy option is perfect. You can lower your blood pressure and improve your bone and muscle strength when you dance.
When you take dance classes, you’ll boost your brain power. Learning steps and movements create new neurotransmitters in the brain. Those boost brain power and focus.
Like all types of exercise, dancing can improve your sleep and burn off stress hormones. It also helps lower blood pressure and blood sugar levels and improves your cholesterol profile.

For more information, contact us today at Wellness On A Dime Coaching

Posted in Health & Fitness

Snacks That Keep You Full At Work

Published by superadmin on 28th October 2023

It doesn’t matter whether you work in an office, in a factory, or at a building site, it’s difficult to keep healthy snacks that keep you full until your next meal. You can avoid the mid-morning or mid-afternoon slump by avoiding the vending machine and taking your own. It should contain protein, fat, or fiber. A handful of M&Ms may satisfy you for a few minutes, but that feeling of energy quickly wears off, leaving you even more exhausted. That’s because candy is full of sugar. Sugar spikes your glucose level and just as quickly drops it even lower.

Choose a carbohydrate and protein snack.

You can save money and tame your hunger at the same time by choosing fruit and vegetables with peanut butter as a dip. Small one-ounce plastic condiment cups with lids hold two tablespoons of peanut butter. These are inexpensive and you can purchase them online for pennies each. Two tablespoons are enough for a mid-morning and mid-afternoon snack. Take celery or sliced apples in a separate plastic bag. Before you pack the apples, toss the slices in a solution that’s 50% water and 50% lemon juice to help prevent browning. Then, dip half your apple slices or celery sticks in the peanut butter for a tasty treat with fiber, protein, and fat that’s filling, and carbs that give you instant energy.

Make trail mix and pack it in individual serving sizes.

You don’t need refrigeration or even a place to store your snack. If you make individual serving-size packets of trail mix, you can carry it in your pocket. Include nuts, seeds, or dried fruit without added sweeteners, and even add cereal. Add dark chocolate chips for more sweetness. Increase the volume and fiber while cutting the calories by tossing in air-popped popcorn. Add extra flavor with seasonings.

Make your microwave, air-popped, or stove-top popcorn.

If you have a microwave at your workplace, you don’t need packaged microwave popcorn for a low-calorie treat, just a microwave bowl with a loose-fitting lid. Sprinkle it with popcorn seasoning or use Parmesan grated cheese. You can make a batch at home, season it, and put it in individual paper sandwich bags for snacking at work.

Take energy balls made with three ingredients, toasted oats or wheat germ, natural peanut butter made only from peanuts, and a tad of honey or maple syrup to sweeten. Mix the peanut butter and maple syrup first then add enough dry ingredients to make it firm. Roll in balls.
If you have a refrigerator or good cooler, make a healthy parfait. Layer plain Greek yogurt, nuts, and fruit in a half-pint Mason jar. Put the lid on, and it’s ready to travel.
Individual serving sizes of fruit packed in its own juice are available. If you’re in a hurry, it’s quick, but it isn’t as filling as a snack with protein. Read the label to make sure there is no added sugar.
When you’re really in a hurry and want an easy snack that will fill you up that’s also nutritious, take vacuum-sealed tun pouches or individual tuna servings. A hard-boiled egg is also a good option.

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Posted in Health & Fitness

How Does Salt Affect Weight Loss?

Published by superadmin on 20th October 2023

If you’ve ever gone heavy on the salt shaker at dinner, only to wake up looking like the Stay-Puff Marshmallow Man, you know that salt can cause water-weight gain, edema, and bloating. It does interfere with weight loss, but it’s only a temporary setback until the sodium flushes out of your body. Salt plays a role in permanent weight gain.

Salt can cause your appetite to increase.

You don’t have to be a scientist to know that salt affects your blood pressure and can cause temporary swelling of extremities from water retention. Scientists have discovered something new about salt. People who ate a diet normally higher in salt didn’t drink more fluid. They drank less than people who included less salt in their diet. Instead of drinking more water or other liquids, they ate more food. They were hungrier and the increased food intake caused an increased calorie intake and weight gain.

Space exploration has brought several revelations about life on Earth.

Since astronauts train in a controlled environment, it’s the perfect time to conduct experiments that would be hard to do otherwise. One study conducted in Russia when ten cosmonauts were training for travel to Mars included varying only one aspect of their diet. That variance was the amount of salt consumed. In the initial 28 days of the study, cosmonauts were given 12 grams of salt in their food, twice as much salt as recommended. During the next 28 days, scientists reduced the amount to 9 grams. In the last four weeks of the study, each cosmonaut had only 6 grams of daily salt.

So how did the study show a link between salt and those extra pounds?

The salt content was higher in the first 28 days, and the cosmonauts were hungrier and would have gladly eaten more. As the portion of salt reduced, so did their appetite. The scientists concluded that the salt increased their appetite. Other studies backed the conclusion. A study on school-age children showed a link between a high-salt diet and childhood obesity. Why does this happen? Some feel it’s because the body mistakes thirst for hunger. Others feel it’s because, in the case of the children, they consumed more high-calorie drinks.

Various studies have linked a diet high in salt to an increase in calorie intake by approximately 11%. Some scientists believe it may be due to the increased need for calories to create urea. It’s necessary to balance sodium and water.
Some people love the taste of salt in their food. Whether you’ve accustomed your taste buds to extremely salty food or simply hate bland food. Salt can make food taste better so you might eat more of it.
Cutting back on salt can provide many benefits. It can help lower your blood pressure. It can reduce the risk of heart disease and stroke.
You don’t have to give up flavor when you give up salt. There are many spices and herbs you can add that have health benefits. You’ll find several herb and spice salt substitutes available.

For more information, contact us today at Wellness On A Dime Coaching

Posted in Health & Fitness

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