Five Easy Toning Exercises you can Do Anywhere

Exercise is an important part of our lives.  Staying in shape is one way to increase your life expectancy.  Weight bearing exercises are important also for increasing muscle mass and bone density as you age.

Most of us have learned what to do when it comes to exercising.  The problem is where and when to get the job done.  With a busy lifestyle, making time for exercise is a challenge.

Weight bearing exercises aren’t just for bodybuilders.  As you age, especially once you hit the age of forty, you begin to lose muscle mass.  For women especially, bone loss becomes a problem.  When the body is in need of calcium it can rob it from your bones.  Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time.  At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.



1. The Bridge Butt Lift
2. Squats
3. Reverse Lunges
4. Pushups
5. Crunches




These five exercise moves can be done whenever you have time.  The best thing about exercise is that its effects are cumulative.  Even five or ten minutes at a time will work to your advantage.

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Pushups

Five Easy Toning Exercises you can Do Anywhere :

4. Pushups

 – This is a classic toning exercise that works all areas of the arms plus the chest muscles.  If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees.  Be sure your arms are tucked into the body and your back straight as you lower and lift your body.


                                                          Pushups;position 1

Pushups;position 2

1. The Bridge Butt Lift
2. Squats
3. Reverse Lunges
4. Pushups
5. Crunches

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Crunches

Five Easy Toning Exercises you can Do Anywhere :

5. Crunches 

                                                     Crunches,position one:

Crunches , position two:

Abdominal muscles can be worked every day to build strength and muscle tone.  Lying on the floor in sit up position, lace your fingers behind your head.  Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor.  Hold for two to five counts and return to starting position.

1. The Bridge Butt Lift
2. Squats
3. Reverse Lunges
4. Pushups
5. Crunches

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Reverse Lunges

Five Easy Toning Exercises you can Do Anywhere :

3. Reverse Lunges

  Lunges work the quadriceps muscles.  They can be hard for people with knee problems.  A reverse lunge still tones the right muscle groups but with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.  From this position lower yourself down until the back knee almost touches the floor.  Hold for a count of two and return to starting position.



1. The Bridge Butt Lift
2. Squats
3. Reverse Lunges
4. Pushups
5. Crunches

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Squats – Squats work the butt,

Five Easy Toning Exercises you can Do Anywhere :

2. Squats

  Squats work the butt, the hamstring muscles and the quadriceps.  If you aren’t sure of proper form, you can use a chair.  Stand with feet shoulder width apart and feet firmly planted.  Push your butt back as if you were preparing to sit in a chair.  Keep your abs tight and your upper body straight.  Once you reach chair level stop and hold the position for a count of two to five and release.  At the lowest point, place all of your weight on your heels for balance and maximum toning.



1. The Bridge Butt Lift
2. Squats
3. Reverse Lunges
4. Pushups
5. Crunches

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Butt Lift : The Bridge Butt Lift

Five Easy Toning Exercises you can Do Anywhere :

1. The Bridge Butt Lift:

Bridge Butt Lift;position one

Bridge Butt Lift;position two

 Sounds like a plastic surgery technique but it is an easy way to tone your buttocks.  Lay down with feet flat on the floor, legs shoulder width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.  Hold the position for a count of five to ten and release down to the floor.


1. The Bridge Butt Lift
2. Squats
3. Reverse Lunges
4. Pushups
5. Crunches

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B Complex Vitamins

There is a lot of discussion about the B complex vitamin and how it is essential for the body to perform a multitude of functions. However, the B complex vitamin is not simply one very complicated vitamin, as the name might suggest. There are actually eight B vitamins that are in the B complex vitamin as well as a few other related substances. The eight vitamins that make up the B complex vitamin are thiamine or vitamin B1, riboflavin or vitamin B2, niacin or vitamin B3, pyridoxine or vitamin B6, cobalamine or vitamin B12, folic acid, pantothenic acid and biotin.  The other related substances that are also in the B complex vitamin include choline, inositol and para-aminobenzoic acid.
Every part of the B complex vitamin performs its own individual function within the body but it is when they work together as the B complex vitamin that they provide essential maintenance for the body to remain healthy. The B vitamin complex comprises B vitamins which are water soluble and it is essential that enough of these vitamins are consumed on a daily basis. The body cannot store water soluble vitamins such as the B complex vitamin and this leads to a regular intake being required.
The B complex vitamins are extremely beneficial for a number of conditions and may be needed in additional quantities at certain times in a person’s life. Of course, there is a recommended daily allowance for the B complex vitamins that varies according to the sex and age of a person. However, doctors and other health professionals have discovered the benefits of increasing the intake of the B complex vitamin to help overcome certain illnesses.
Many people suffer from anxiety and stress at one time or another and research has found that the B complex vitamin can be beneficial in helping alleviate the symptoms of anxiety and stress. If a person has been unwell the B complex vitamin can be extremely valuable in aiding the recovery process. Fatigue can be a symptom of a multitude of illnesses as well as simply overdoing things but the B complex vitamin can help alleviate general tiredness and lethargy.
Interestingly, some skin conditions, such as dermatitis, can also benefit from addition B complex vitamin intake. In fact, a number of creams and other skin preparations contain added vitamin B complex that can be absorbed by the skin to alleviate the condition. The condition of a person’s hair will also be greatly improved with sufficient B complex vitamin intake.

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Moderate Exercises to Fitness!

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, "yes" after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON'T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

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Exercise And Asthma

If you suffer from asthma, you probably think that you can't exercise properly or safely.  Contrary to what many think of this subject, there are ways that you can get in shape and exercise, even if you suffer from asthma.

Asthma is a chronic lung disease that is marked by characteristics such as coughing, wheezing, shortness of breath, and chest tightness.  Asthma tends to occur with people who are genetically or environmentally presdisposed to the condition.

Some of the triggers that may start or make an attack worse include exposure to allergens, viral respiratory infections, airway irritants, exercise, and exposureto things such as dust mites or cockroaches.

You can prevent asthma attacks by doing the following:

1.  Bathe your pets weekly.
2.  Don't smoke or permit smoking in your home.
3.  When mold or pollent counts are high, you should stay inside with air conditioning.
4.  Wash your bedding and any stuffed toys at least once per week in hot water.
5.  Wash your hands every chance you get.
6.  Get a flu shot.
7.  Wear a scarf over your mouth and nose in the winter months.
8.  Be proactive and know your triggers and how you should avoid them.

Now that you know what you know about asthma, you may be wondering where exercise fits in.  As most doctors will tell you, you shouldn't give up on sports or exercise at all.  You just have to be smart about how you play and take special pre cautions to avoid attacks.

Almost all doctors agree that the best way to prevent attacks during exercise is to keep your
inhaler and medication close by.  You should never use the inhaler more than 3 times during a game or exercise session.  If you are up the previous  night with coughing and wheezing, it's always best to go light with your exercise the next day.

For something known as IEA (Exercise Induced Asthma), the symptoms are somewhat different, in the fact that they appear after 6 - 10 minutes of exercise and will often be worse in cold or dry air.

If you have IEA, there are several activities that you can enjoy such as swimming, walking, biking,
downhill skiing, and team based sports.  There aremany activities for you to choose from, to ensure
you get the exercise you need as well.

Keep in mind that the condition of asthma isn't  "all in your head", it is a real physiological
medical treatment that will require treatment to prevent and treat.  Even though your doctor will
be your best friend in treating asthma, you are the one who can prevent your symptoms.

Always be smart, take your medication, and be proactive.  Don't let it put you in a life of
misery - as you can enjoy exercise just like everyone else.

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Fitness Beauty

Health is wealth. By being physically fit, it can make a person look lean both inside and out.

There is a lot a person can do such jogging or walking  in the morning, playing basketball or any other sport with friends but if a person wants to have muscles and look lean, the best thing to do will be to sign up and workout in a gym.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Physical exercise is beneficial because it helps maintain and improve ones health from a variety of diseases and premature death.  It also makes a person feel happier and increases ones self esteem preventing one from falling into depression or anxiety. It has also shown to make a person with an active lifestyle live longer than a person who doesn’t.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and make one either gain or lose weight.

A person who has never worked out before should do it gradually. Doing it too much for the first time can make one pull a muscle or have an injury making it worse. Endurance will never be built in a day and doing it repeatedly will surely be good to the person.

Focusing on certain portion in the body can help make it improve. A good example is going to the gym and doing a workout more often in a specific area such as the abs can give one a chest pack.

But beauty is not only about having muscles which is what people can see. It is also about enhancing the beauty within.

Here are some things one can do everyday to stay beautiful and healthy;

· Reading books and other reading material more often keeps the mind sharp just like working out keeps the body in shape.

· Work no matter what kind it is produces stress. One can reduce this by taking the time out to do something special like lying in a hot tub, shopping or watching a movie. Studies have shown it is reliever and helps one from looking haggardly.

· Pollution is something people cannot control given the size of the problem. When one goes out, it is best to put some form of protection such as beauty products that contain antioxidants that protect the skin from damage. There are also other beauty products available and choosing the right one with the help of a dermatologist can help the person.

· Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

· For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

· Lastly, it is best to always start the day with a positive outlook. Just as studies have shown that exercise makes a person feel happier, smiling produces the same effect. A smile can do a lot and it is contagious in a positive sense. It brightens the day of not only one but others as well.

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Colon Cleanses to Lose Weight: Do They Really Work?

Are you looking to lose weight?  If you are, you may have used the internet to research weight loss products. When many of us think of weight loss product, diet pill are often the first thing that comes to mind. While diet pills may be able to help you achieve your weight loss goals, diet pills are not the only weight loss product that you may want to look into.  A large number of individuals have successfully used colon cleanses, also commonly referred to as weight loss cleanses, to lose weight and you may want to think about doing the same.

When it comes to using colon cleanses to lose weight, there are many individuals, possibly just like you, who wonder how the whole process works. Before understanding how colon cleanses may help you lose weight, it is important to remember that there may be a variance. There are some colon cleanses that advertise that they are designed to help you lose weight. These types of colon cleanses are also commonly referred to as weight loss cleanses. With that in mind, there are colon cleanses that advertise that they are not guaranteed to help you lose weight, even though some of them may.

When using a colon cleanse, it is important that you follow all of the instructions given to you. For instance, there are some colon cleanses that require that you do not eat anything for one or two days.  These types of colon cleanses are often ones that are in liquid format.  The colon cleanses in pill format may request that you only eat and drink certain products, like fruits and vegetables.  If you buy a colon cleanse that asks to you restrict your diet, you are advised to do so.  This diet restriction is what makes it possible for you to lose weight, as well as allow the colon cleanse to properly work.

When you use a colon cleanse, you are essentially detoxifying, your body.  The colon cleanse will work to push toxins out from your colon and sometimes even your intestines.  This is not only ideal to promote a healthy wellbeing, but it can also help you lose weight.  It has been said that the average person has anywhere from four to eight pounds of stored waste in their body. When using a colon cleanse, that extra waste will be expelled from your body. This is why many individuals are able to lose weight with a colon cleanse.

If you are able to use a rapid colon cleanse, like one that works in three to seven days, you may notice a rapid weight loss. There are some individuals who use colon cleanses to quickly lose weight before a special event like a wedding or a vacation. While you may be able to achieve rapid weight loss with a colon cleanse, it is important that you proceed with caution.  If you do not change the way that you eat or add exercise to your daily activities, you may see your weight add back on it as little as a few weeks or a few days. This typically happens if you were asked to restrict your diet when using a colon cleanse.  While you do not have to keep up with your restricted diet, you are advised to reduce your junk food intake and start a daily or at least a weekly exercise program.

Since it is more than possible for you to lose weight with a colon cleanse, you may be interested in giving one a try. When looking to buy a colon cleanse, you may be able to find them available for sale in traditional department stores, fitness stores, and health stores, both on and offline.  Before buying a colon cleanse, you may want to search for product reviews online or speak with a healthcare professional.  This will help to ensure that you if you do buy a colon cleanse that your money is well spent.


Related Article:

Colon Cleanse The Colon And Colon Cleansing

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Fast Weight Loss Tips

Are you interested in losing weight?   If you are, are you in a hurry to do so? While it is advised that you do not rely heavily on fast weight loss, also commonly referred to as rapid weight loss, there are many individuals who do.  If you are interested in losing weight, as quickly as possible, you will want to continue reading on.

One of the many ways that you can go about achieving a fat weight loss or rapid weight loss is by reducing the foods that you eat. When reducing your food consumption, it is important that you only reduce your consumption a little bit.  Unfortunately, many individuals who want to achieve fast weight loss think that they need to stop eating altogether, even if it is for two or three days.  That is something that you do not want to do.  Once you resume eating again, you will likely gain all of your weight back, almost automatically.  It is also important to mention that starving yourself is dangerous to your health.

In conjunction with reducing your food intake, it is advised that you reduce the amount of sweets or junk food that you eat. For fast weight loss, you will want to completely eliminate junk food from your diet, even if it is only for a short period of time. This means that if you want a snack, you should grab an apple or an orange instead of a chocolate bar or a bag of chips. With candy and other sweets being high in calories, you may see a significant decrease in your calorie consumption by eliminating them from your diet.

Exercise is another way that you can go about achieving fast weight loss. The thing about using exercise to achieve fast weight loss is that it is a little bit tricky. With exercise, you may not notice a significant weight loss right away.  For instance, it typically takes most individuals at least a week or two to notice an improvement in their appearance with the use of exercise. With that in mind, the more overweight you are, the sooner you may see a decrease in your weight, often quickly.

In keeping with exercise to lose weight, exercise is important to losing weight, as it helps to limit your calorie intake.  When you burn off calories, with the use of exercise, your body absorbs less calories. This is what makes it possible for you to lose weight.  Although your first though may be to start exercising as much as possible, right away, you may want to refrain from doing so.  If you aren’t usually physically active, it is best to start out slow.  This should significantly reduce your risk of injuries.

Another one of the many ways that you may be able to achieve fasts weight loss or rapid weight loss is with the use of a cleanse.  These cleanses are commonly referred to as colon cleanses or weight loss cleanses.  Cleanses work by removing toxins and extra weight, actually waste, from your body.  It has been said that most individuals have at least seven or eight pounds of waste stored in their bodies.  A weight loss cleanse or a colon cleanse should help remove those toxins from your body.

Should you decide to try a colon cleanse or a weight loss cleanse, to help you achieve a fast weight loss, it is important that you read all directions given to you. Some cleanses have a strict diet that you must follow. For the fastest weight loss, you may want to examine liquid cleanses, instead of those in pill formats, as they often produce the quickest results.

The above mentioned fast weight loss tips may help you achieve fast weight loss, even if it is only a small weight loss. As a reminder, it is important to proceed with caution. While it is more that possible for you to achieve your fast weight loss goal, it can also be dangerous to you and your health.

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Vitamin C Benefits

Vitamin C is one of the most important vitamins for your body.  It prevents a lot of diseases, and increases your body’s immune system.  You can take this vitamin with or without any food, as it can be found in supplement form or in many different juices.  Along with being found in supplement and vitamin form, you can find vitamin C in broccoli, peppers, oranges, lemon juice, mustard greens, cauliflower, papaya, and parsley.

Research in the past has shown that there really aren’t any advantages to taking excessive amounts of this vitamin.  Even though you shouldn’t take excessive amounts of vitamin C, you shouldn’t have a deficiency in the vitamin either.  The most common signs of a deficiency in vitamin C include swollen gums, an unexplained weakness, and nosebleeds.  Deficiency is common these days, with the most common reasons being alcoholism and a poor diet.

Tendons and ligaments throughout your body need vitamin C in order to remain healthy and strong.  Depending on your current health situation, it may be in your best interest to take vitamin C supplements along with vitamin E.  Together, the combination of the two will work side by side, and enhance their overall impact on your body and your health.

Vitamin C is well known as an antioxidant, protecting your skin from the harmful damage of UV rays.  If you skin suffers from radiation damage, vitamin C can actually help your skin to recover and reverse some of the harmful effects.  If you include vitamin C in your diet and take it every day, you’ll notice that your skin will benefit.  If you use vitamin E and C together, you’ll notice that scars and other harmful defects on your skin will start to heal as well.

You can find vitamin C in many fruits and vegetables, although oranges will give you the most amounts.  Orange juice is a great way to get your daily dose of vitamin C, as all you need to do is drink a few glasses of it a day.  Even if you drink a glass of orange juice in the morning with your breakfast then eat a few oranges during the day, you’ll get more than enough vitamin C.

If you want to get more vitamin C in your diet, you can use vitamin supplements.  When you look for supplements at the store, you should read the labels and see how much vitamin C is in the supplement, and how it works.  You should avoid time released supplements of vitamin C, as they haven’t been proven to work as well yet.  As long as you monitor your intake of vitamin C and use it on a daily basis, you’ll find that your health and immune system will be better than ever.

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The Health Aspects Of Chocolate

Chocolate is relaxing. It’s calming. It soothes our nerves and makes us feel good. And we often think of it as a sinful indulgence. But it doesn’t have to be. If you choose your chocolate wisely, you can enjoy it without the guilty feelings we normally associate with it.

What Are the Healthy Aspects of Chocolate?

By eating small amounts of the right chocolate, you will enjoy the many health aspects of chocolate. Chocolate contains high levels of potassium and magnesium, as well as vitamins B1, B2, D and E. If that’s not reason enough to reach for a daily dose of chocolate, consider that it can also lower blood pressure and prevent arteries from hardening, therefore protecting the heart.

Has Chocolate Been Wrongly Accused?

For the most part, chocolate has been wrongly accused. New studies are finding that common beliefs about the effects of chocolate are not true after all. While we used to associate chocolate with acne, researchers have now dismissed a possible link between the two. While some people avoided chocolate because of the caffeine level associated with it, we now know that a small serving only contains as much caffeine as a cup of decaffeinated coffee. Does chocolate really cause migraines? Well, only if consumed in large amounts. Again, moderation plays a big role here.

So before you reach for a Hershey bar of a Snicker’s, consider that the chocolate you eat should contain 70% cocoa. This can be found specifically in dark chocolates. You should invest in a quality dark chocolate and eat it in small amounts every day to see the health benefits. Make sure you enjoy each bite and let it melt in your mouth. It will have the same effect as the recommended single glass of wine per day.

What Kind of Chocolate Offers The Most Health Aspects?

True cocoa is the best chocolate to eat for health reasons. Not only will it satisfy your sweet tooth, but it will also provide health aspects beyond what many of us dreamed possible. The recommendation is to eat two small squares of chocolate per day. We’re not talking about a typical candy bar here. Dark chocolate contains higher levels of cocoa and lower level of milk and sugar.

Choosing Wisely

The best varieties of chocolate are more expensive and are dark or bittersweet. Good chocolate should only have a few ingredients on the contents label. In addition, you can buy organic chocolate or make your own homemade chocolate with a cocoa base.

Healthy Chocolate Snacks

There are some easy ways to get in your daily dose of heart-healthy chocolate. Try a steamy cup of hot cocoa, fruit dipped dark in chocolate, chocolate covered almonds or eat the squares of chocolate by themselves.

Chocolate in Moderation

Hearing that chocolate has health aspects does not mean we can load up our grocery carts with chocolate bars though. It is important to adhere to the daily-recommended dose since it is high in calories. Moderation is a key factor here. Balance your caloric intake with a variety of other heart-healthy foods and reach for the dark chocolate as a cure for your sweet tooth sparingly.

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Asthma Symptoms

               Asthma Symptoms; the Definition


In his book, Essential Allergy, Niels Mygind defines asthma as:

A lung disease characterised by:

1.  - variable and reversible airway obstruction
2.  - airway inflammation 
3.  - bronchial hyper-responsiveness

Asthma is a disease where bronchial tubes are sensitive to irritants, which cause them to inflame and produce difficult breathing. The inflammation can cause,

•  contraction of muscles around the air passages
•  swelling of the airway lining due to airway inflammation
•  excessive mucus in the airways.

Asthma occurs in most western countries and is the leading chronic illness of children.

Asthma, in some cases, cannot be cured, but for most patients it can be controlled so that they have only minimal and infrequent symptoms and they can live an active life.

If you have asthma, managing it is an important part of your life. Controlling your asthma means staying away from things that bother your airways and taking medicines or natural remedies as directed by your doctor.

When a person experiences a worsening of their asthma symptoms, it is called an asthma episode or, in severe cases, an asthma attack. During an asthma attack, smooth muscles around the bronchial tubes contract, making the airway openings narrower so less air can flow through. Inflammation increases and the airways become more swollen and narrow. Cells in the airways also make more mucus than usual, which narrows the airways further. The changes to the airways cause the symptoms of asthma.

Asthma attacks are not all the same-some are worse than others. In a severe asthma attack, the airways can close so much that not enough oxygen gets to vital organs. This condition is a medical emergency. People can die from severe asthma attacks. A person suffering from an asthma attack has a sensation similar to drowning.

Learning the warning signs or asthma symptoms can often alert a sufferer in time to take preventive action, such as medication or natural remedies.

Asthma attacks can occur over a long period of time. Although there are times when acute episodes strike asthmatics, most asthma sufferers say that there are long periods during which they suffer few, if any, asthma symptoms.




              Asthma Symptoms; its Symptoms


Here are some asthma symptoms:

* Coughing. Coughing in people with asthma is often worse at night or early in the morning, making it hard for them to sleep. This may be the only symptom a child with asthma has.

* Wheezing. Wheezing is a whistling or squeaky sound when you breathe.

* A tight feeling in the chest. This can feel like someone is squeezing or sitting on your chest.

* Shortness of breath. Asthma sufferers often say they can’t catch their breath, or they feel breathless or out of breath.

* Narrowing of the air passages in the lungs and hence increased resistance to airflow.

* Significant reversibility with steroid drugs

* Symptom-free periods

* Frequent occurrence of allergy

* Inflammation of the air passages

* Bronchial hyper-responsiveness to non-specific stimuli such as cold air, air pollution, pollen, dust, or other irritants

* Asthma symptoms brought on by exercises

* Coughing or wheezing brought on by prolonged crying or laughing

Not all people have these symptoms, and symptoms may vary from one asthma attack to another. Some symptoms are mild and some are life threatening.

Symptoms also differ in how often they occur. Some people with asthma only have symptoms once every few months, others have symptoms every week, and still other people have symptoms every day.

Learn how to use natural remedies to reduce asthma attacks and to eliminate many of the asthma symptoms

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Foods To Help You Lose Weight

                                             "Foods To Help You Lose Weight"

Every year, thousands of dollars are spent on every imaginable diet program, slim-down products, and weigh loss pills. For many women, money is no object since the need to shed those extra pounds far outweighs any concern for finances.

Statistical data from 2003 to 2006 indicate that obesity rates had risen in 31 of the 50 American states. The data came from surveys conducted by different local health departments on the height and weight of people from different states. Another result of the survey pointed out a close relationship between obesity and heart disease among the respondents. Due to the serious health implications of the study, state funding had been allocated to educate people about the dangers of being obese and overweight. The government-sponsored weight loss programs also focused on simple information campaigns about good eating habits. People were provided flyers and other reading materials that contained information on how to make proper food choices. This strategy made sense since there are types of food that can actually curb one’s appetite and stop your sugar cravings. These food groups also boost metabolism which helps consume stored fat in the body which, in the process, leads to weight loss. Shown below are some of the “good food” that should be part of a weight watchers eating plan:


1. Beans :

Beans contain cholecystokinin, a digestive harmone that acts as a natural appetite suppressant. Beans also keep blood sugar on an even keel and helps stave off hunger longer. High-fiber bean varieties can even lower cholesterol levels.


2. Salad :

Eating salad is highly recommended by the American Dietetic Association because the vegetable-based meal is rich in vitamins c and e, lycopene, folic acid, and carontenoids. However, it is best to cut down on the dressing when eating salad. Some salad dressings can actually be high in calories.


3. Eggs :

Eaten in moderate amounts, eggs are good for the health since these contain protein that helps prevent spikes in blood sugar. Weight watchers are often advised to eat only egg whites.


4. Green Tea :

This type of tea is an antioxidant and helps stimulate metabolism which, in turn, burns fat. Green tea is rich in antioxidants called catechins.


5. Soup : 

Having a little chicken soup is good for the body because it helps decrease hunger. Chicken soup is considered a folk remedy for colds and flu.


6. High-fiber Cereals :

Cereals which are high in fiber help improve digestion and are good for reducing hunger pangs.


7. Tofu : 

If you eat tofu, you tend to eat less food. Tofu is considered as an appetite-quashing protein.


8. Lean Beef :

Lean beef contains an amino acid called leucine which helps provide energy, regulate blood sugar, and repair muscles.


9. Olive Oil :

Cooking food in olive oil is healthy because it contains mono-unsaturated fat which is widely accepted as a product that helps prevent cardiovascular disease.


10. Pears :

This fruit is a good source of fiber and fructose which does not cause spikes in blood-sugar levels.


11. Nuts : 

Research released by Purdue University showed that adding about 500 calories of peanuts to their regular diet helped them eat less food that could cause weight gain.


12. Vinegar :

Acetic acid found in vinegar slows the passage of food from the stomach into the small intestine, thereby causing satiety (a feeling of fullness in the stomach). Vinegar also helps improve blood glucose control which is needed by diabetics.


13. Red Hot Pepper : 

A bowl of spicy chili can help a person lose weight due to an ingredient called capsaicin. This ingredient actually helps suppress appetite.


Indeed, being in control of one’s weight involves the simple act of choosing to eat good food. Having a regular exercise program and controlling the number of calories consumed each day will go a long way in helping a person win the Battle of the Bulge.

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Dog Food : All Dog Foods Are Not The Same

Introduction:

Your dog’s health and wellbeing is important to you and your family. Not to mention keeping down the cost of veterinarian bills! So you need to carefully consider the food that you give your dog. People sometimes just pick the first dog food bag they see at the store. It’s easy to overlook the importance of dog food but it is essential to pick the right one for your dog.

To keep your dog healthy he needs plenty of fresh water and should be fed good quality dog food in amounts just right to meet his energy requirements. Always follow the guidelines on the dog food package for recommended feeding amounts.


Picking a dog food:

The first challenge in choosing a dog food is picking one that has overall quality. The term that comes up a lot about dog food is human grade. Human grade implies that the dog food is good enough for us to eat. Many commercial dog foods are made from materials unusable or less desirable for human consumption. Often the meat that is used in dog food is of a quality considered unfit for humans to eat.

Major dog food companies try to provide balanced proportions of vitamins and minerals for maximum benefit to your dog. Although you may see that many brands of dog food have almost identical labels, a reputable dog food company will provide an explanation for each supplement and how it benefits your dog.

Always read the label to see what proteins, vitamins and minerals are being provided to your dog. Try not to use store brand dog food they may short change your dog on much needed nutrition.

Studies have shown that the primary ingredient in dog food should be meat-based protein, not corn meal, flour or corn gluten meal. According to reviews a better quality dog food results in a healthier coat, fewer digestive problems and firmer stools. Pet-nutrition experts agree that the best dog food is made from human-grade ingredients like meat, whole grains and vegetables. Premium dog food is so important because good nutrition is essential for a long, healthy life.


Types of dog food:

There are many varieties of dog food to choose from. The three most popular types of dog foods are dry, semi-moist and canned products. Check the color of your dog food. Usually dog food made from natural ingredients will have soft earth tones and contain no preservatives, artificial colors and flavors.

Raw dog food is becoming more popular. More and more veterinarians recommend feeding your dog with raw dog food. They feel that this is the best choice and is the healthiest food for your dog. After all, you’ve never seen your dog enjoy commercial dog food the way he enjoys a good meaty bone.

Raw food advocates concede the diet costs more than traditional dog food, but they argue it’s worth it. You may find that locating free natural home made dog food recipes is not easy. Try making a mixture of ground turkey, rice and carrot as your own dog food. Your dog will thank you for it.

If you decide to go the commercial route, try and choose a good premium dog food since it contains more energy and protein than an economy brand. Unfortunately not all dog food brands contain high quality and natural ingredients, so always check the label. It is best if you seek advice from your veterinarian before deciding on which dog food to feed your dog or puppy. He will know your dog’s dietary needs and you will find that veterinary offices and feed stores often carry excellent and natural dog food.


All Natural Dog Food:

Many natural dog foods contain only fresh, natural and wholesome ingredients for your dog. Not only are the protein ingredients digestible, but the carbohydrates in the dog food are digestible. Natural dog food has 100% nutritional value which is important for healthy strong dogs. Chicken, egg and fish are examples of protein that is provided in natural dog food. There are also ingredients in natural dog food that really help the health of your dog’s skin and also your dog’s coat. One of the main draw backs of natural dog food is that it has a shorter shelf life and may spoil before it is used.


Dried Dog Food:

A good high quality dry dog food will work out to be more economical than the generic brands even though they cost more per pound. A vast majority of dog owners go for dry dog food for its convenience and ease of storage. The cheaper dry dog foods are made from soybean, corn or rice, while many premium dry dog foods are made with all-natural, human-grade ingredients.


Vegetarian dog foods:

There are dog foods specially formulated for dogs that are allergic to wheat, corn, and/or chicken. There are also vegetarian dog foods marketed to owners who do not want their dogs to consume meat products. Most vegetarian dog foods use soy as a protein source. If your dog has allergies consult your vet before putting him on a specialized diet.



Overall it’s usually best to let dogs enjoy dog food and not our food, even though they may prefer what we’re eating! Of course you can feed your dog treats from time to time, every dog needs some TLC from time to time!

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Best Diets To Lose Weight

Some thing tasty and yummy and yet you lose weight !!!

All the best diet plans are based on restrictions on carbohydrates, fats and high calorie products. During diet plans you can take fruits, green leafy vegetables, roughages and foodstuffs having less calories.

Top Diet Plans:

The Cabbage Soup diet has been used by dieters for years. This diet includes many versions but the simple one is that if you eat cabbage soup when you are hungry it will fill you up and will help you stay on low calorie diet. While you are on cabbage soup diet you must not take oily, fatty foodstuffs. This diet has very low calories. Therefore cabbage diet is among the best diets to lose weight.

The Sonoma diet was first prepared by Dr. Connie Gutterson. This diet includes antioxidant vegetables, juicy fruits like blueberries, spinach, whole grains and little almond oil. You can even add a glass of red wine. Sonoma diet is also approved as one of the best diets to lose weight.

Slim Fast diet is very helpful in controlling hunger for more than four hours. Slim fast diet is balanced, nutritional and rich in calcium and proteins. The Slim-Fast Diet plan is planned for dieter to take six times in day. You can add fruits, yogurt and cottage cheese. Fresh vegetables, meats and nuts are also a part of slim fast diet. It is not only diet cautious but also gives you a good flavor and taste. It can be considered as the best diet plan to lose weight especially for teenagers.

Negative calorie diet is less of a diet and more like diet helper. It consists of a list of foodstuffs whose net calorie account is less than total calories taken to digest them. These include high roughages, low fats, fruits and vegetables. Roughage is key content of negative calorie diet. The calorie output here is negative thus it will help losing weight.

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Exercises You Can Do In Your Chair

It is possible to exercise without moving from your chair, and these types of exercises can be ideal for seniors or people who are otherwise restricted in the methods they can use to keep in shape. Here are some ideas for exercise while you sit and watch TV or even if you just feel like sitting down and at the same time giving your muscles a workout.

There are several exercise you can do that involve using the rotational abilities of your body parts only. To strengthen your back, try pelvic tilts. These can be achieved by pressing backwards, towards the back of your chair, with your pelvic area. When your lower back is pressed against the back of the chair, release the pressure and return to the normal sitting position. Do this continuously for about ten or twenty repetitions.

There are some very simple exercises you can do while sitting down for the upper parts of your body. Try doing shoulder shrugs (raising your shoulders up towards your neck and back down) and circles (moving your shoulders in a circular motion several times). These exercises should also be repeated in sets, combined with some head rolls (moving your head in a circular motion) to strengthen your neck. You can also tilt your head from side to side to stretch out the neck muscles.

The hands can also be exercised through stretching, both of the fingers and by moving your wrists in circles to stretch them out. Finger flexing is also a useful exercise, and fingers can be stretched by putting one hand over the fingers of the other, and pressing back slightly until pressure is felt. Do not crack your knuckles. To exercise chest muscles, try interlocking your hands behind your back and pushing slightly upwards.

When it comes to your lower body, you can exercise your legs by stretching them out in front of you as well as raising them out one at a time. Ankle pumps, raising your feet up to the tiptoes and then back down, are also useful exercises.

There are also exercises you can do in your chair by using light weights and other devices designed for smaller workouts. This equipment is designed to enhance your strength, so make sure to use some of the stretching exercises first in order to get your muscles warmed up to the task.

Small weights or weighted balls can be raised gently in the hands in a variety of ways. You can try curls that are good for your biceps, and even flies to strengthen your shoulder muscles. Just holding the weight out in front of you is a good exercise to strengthen both your muscles and your stamina.

Weights with straps can be purchased for exercises that will strengthen your leg muscles- just strap the weights onto your ankles and do any of the stretching exercises mentioned above.

Other exercise equipment can be used, such as the much favored Bow Flex and other elastic materials that are designed to put some stress on muscle groups. You can use your chair both to maintain your current condition and to strengthen your body!

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Anxiety signs: Top Ten So Called Habits That May Indicate That You Have Anxiety

There isn’t anyone in this world who does not engage in some sort of “habit”…and often on a daily basis. Some people walk fast, while others twist their hair, for example. While most of these are actually benign behaviors, you should know that there are some habits that actually could be a sign that you suffer from anxiety.

Below are ten of the most common behaviors that people often erroneously refer to as “habits, without realizing that they may be attempting to compensate for feeling anxious:


Anxiety signs 1. Smoking :

 So many people smoke now…although many are learning that it can cause great harm to their health. There are many smoking cessation programs available which one can access. Note that smoking is often a telltale sign of anxiety.


Anxiety signs 2. Nail Biting :

 Thousands of people bite their nails every day. This ordinarily does not do much harm to people, except that it may lead to infection around the nail. Pay attention to the fact that you may be engaging in “nail biting” because you feel nervous and stressed.


Anxiety signs 3. Hair Pulling :

 This is more common than people think. Some people pull hair out from various regions of the body (eyelashes, eyebrows, scalp, etc…) when they feel anxious about something. Often this is done unconsciously. If done regularly and in excess, it can lead to hair-loss, and may be a sign of a more serious disorder known as “trichotillomania” (a close relative of a disorder known as OCD-Obsessive Compulsive Disorder). Just note that this could indicate that you have anxiety.


Anxiety signs 4. Leg Bouncing : 

This can’t do any harm to you…except to drive other people nuts watching you bounce your leg! However, it could be a sign to you that you need to relax more and are suffering from anxiety.


Anxiety signs 5. Foot Tapping :

 This can’t cause any problems, other than to annoy others who are watching you tap your feet! Although…your feet might get tired! Bear in mind that “foot tapping” may be more than just a habit…it may indicate that you are stressed out.


Anxiety signs 6. Overeating :

Most of us love to eat! But if done in excess, it could cause significant weight gain and lead to a variety of health problems. Comfort foods, such as brownies, cookies, fast food, and other high-sugar/high-fat snacks can cause obesity. Keep in mind that your “habit” of overeating may be a clear sign of anxiety.


Anxiety signs 7. Undereating : 

This could create a problem in that you may not get adequate nutrition and you could lose significant amounts of weight, which is referred to as “anorexia” in the medical world. It is essential to get the proper vitamins and minerals in order to stay healthy. Please note that undereating could be a sign that you have anxiety.


Anxiety signs 8. Oversleeping :

This is known in the medical world as “hypersomnia”. It can’t do any harm to you, but if you are oversleeping you may be depressed. Depression is a close relative of anxiety, so be aware that you may have “hypersomnia” because you suffer from anxiety.


Anxiety signs 9. Undersleeping : 

This is known in the medical world as “insomnia” and can effect what’s known as cortisol levels. Cortisol is a hormone that is effected when sleep is inadequate. Balanced cortisol levels are highly essential to having proper sleep, and thus keeping anxiety at a minimum. If you have “insomnia”, then this may be a clear indicator that you have anxiety.


Anxiety signs 10. Skin Picking : 

This “habit” can cause harm to you, in that it may create scarring or infection to the area that is being picked. Note that sometimes people who engage in this “habit” are doing it to relieve stress or anxiety.

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Fruits Benefits, Goldmine of Vitamins, Minerals and Fibre

Fruits, goldmine of vitamins, minerals and fibre are ideal to consume at least 4-5 servings in a day. Since they are in the natural form, account for largest part of water and 100% bad cholesterol free, it’s much easier for the body to process and absorb the vitamins and minerals from the fresh fruit.


Apple:

 – Round fruit with lots of fibre, vitamins A, C, E and folate. Available in green, red or yellow skin when ripe. Apples reduce the risk of colon cancer, prostate cancer and lung cancer. They also help with heart disease, weight loss and controlling cholesterol.


Bananas:

 – Long thick skinned fruit yellow in colour when ripe. Good source of fibre, potassium, vitamins A, C, B6, E & folate. Unripe or green bananas are used in cooking.


Cherries:

 – small round fruit with a seed, red or black in colour when ripened. Cherries always have to be ripe to eat. Cherries contain anthocyanins that reduce pain & inflammation.


Figs:

 – Eaten either dried or fresh, figs contain vitamin A, C, folate and niacin. A small sweet fruit full of small seeds.


Kiwi :

– A rich source of vitamins A, C, E, B – complex, calcium, iron and folic acid, kiwi is a small oval fruit with thin brown skin, soft green flesh and black seeds. The skin is a good source of flavonoid antioxidants.


Lime:

 – Lime or lemon is the most cultivated citrus fruit with green to yellow colour loaded with vitamins A, C and folate. Juice of lime is good for detoxification and has antioxidant properties.


Peach :

– Round juicy fruit with a yellowish red skin & flesh having a taste of acidic tang and sweetness contains a rough stone. Always to be picked and eaten ripe.


Orange:

 – A round thick-skinned juicy edible fruit that is a reddish-yellow colour when ripe with sweet to sour flavour. Peeled and eaten fresh or squeezed to make juice. Contain vitamin C, flavanoids, provides pectin and rich in sodium when ripened in sunshine.


Plum :

– soft round smooth-skinned fruit with sweet flesh and a flattish pointed stone. It is high in carbohydrates, low in fat and calories. An excellent source of vitamin A, C, calcium, magnesium, iron, potassium, fibre and free of sodium and cholesterol.


Papaya:

 – A melon like fruit with yellow- orange flesh with dozens of small black seeds enclosed in skin that ranges in colour from green to orange. Either round, pear-shaped, or long like a banana. Rich in vitamins A, B, C, and D; calcium, phosphorous and iron. It is high in digestive properties and has a direct tonic effect on the stomach.


Pear :

– A sweet juicy yellow or green fruit with a rounded shape narrow towards the stalk. Best eaten at room temperature, pear contains kalium and riboflavine. It is good for skin and contains plenty of fibres.


Strawberry:

 – A triangular shaped red colour fruit. It is one of the richest sources of Vitamin C and fibre. It has high content of sodium and iron. It helps in whitening of the teeth. Used to relieve rheumatism.


Watermelon:

 – a type of melon with smooth exterior rind and juicy sweet red interior flesh. Extraordinarily refreshing to drink as juice or eaten when ripe and fresh. Valuable for minerals, vitamins and sugar with useful amount of fibre and iron.

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Emotional Eating : How to Overcome Emotional Eating

"How to Overcome Emotional Eating"

Eating is a part of life.  Your body gets its nutrients from food.  Sometimes we can go overboard with our eating habits and it can result in gaining weight.  One issue with food is emotional eating.

The problem of emotional eating may end with the scale but it begins in the mind.  Stress takes its toll on your life.  When your defenses are compromised your health takes a hit and so do your emotions.

Everyone has good days and bad days.  How we deal with the bad ones brings emotional eating into play.  You look for comfort for your hurts.  People who turn to food for comfort find a coping mechanism that won’t judge them, hurt them or tell them “no.” To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise.  So, after you eat, you feel better.

Emotional eaters use food to relieve stress.  They hide behind the food instead of seeking solutions to the problems.  This is not uncommon when the stressor is something horrible such as physical abuse or a death.

But, how do you know you are using food in this way?  The first sign is obvious.  You will gain weight if you eat too much.  In light of the weight gain, examine other areas of your life:

•  Have you been under stress lately at work or at home?
•  Has anything traumatic happened in the last year?
•  Are you dealing with a problem but haven’t found a solution?

Answering “yes” to any of these questions could mean that you are an emotional eater.  You eat but you are not necessarily hungry at the time.  The foods that you choose are what we term “comfort foods”:

•  High fat foods like French fries, fried foods
•  High carb foods like macaroni and cheese, mashed potatoes
•  Sugary foods like ice cream, donuts, cookies, cake

There is help for emotional eaters.  The first step is recognizing that you have a problem.  You’ll experience feelings of helplessness and guilt.  The guilt is over potentially ruining your health and the helplessness lies in the fact that you don’t see a way out.

Secondly, seek counseling.  There are many types of counselors out there that can meet your need.  Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions.

A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support.  Visualization helps you to see your problems in a realistic way and not blown out of proportion.  You will also learn to see food as nutrition for the body and not an emotional crutch.

Thirdly, your family can learn your triggers for stress and be on the lookout for changes in your eating habits.  They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you.  Proper diet and exercise increases immunity, blood flow and positive thinking.  Yoga enhances the mind/body connection so you don’t eat when you aren’t hungry.

Finding new ways to solve your problems and deal with stress will push food out of the equation.  You’ll feel good about finding solutions which will replace the dependence on food.  

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Anxiety Attack : 7 Effective Steps for Managing Anxiety

Have you ever been in a situation that brought on sweats, rapid heartbeat and shortness of breath? You probably weren’t having a heart attack but an anxiety attack.  If you suffer from anxiety disorders, learning to manage it is the first step to overcoming it.

Anxiety is characterized as extreme reactions to fearful situations.  When someone follows you into a dark alley, those anxious feelings of a racing heartbeat and sweaty palms gives way to heightened senses and a rush of adrenalin that can save your life.  This is the fight or flight syndrome.

In the case of frequent anxiety, the fearful feelings are dread of a particular situation and not the situation itself.  Getting caught in traffic can cause an anxiety attack over what might happen when you get to work late.  Starting a new job can bring on anxiety attacks.  You don’t know anyone and fear of that unknown can send you into a panic.

Everyone experiences panic or anxiety in small ways.  Like the fight or flight example, it can save your life.  In new situations, we get panicky but when the outcome we fear fails to materialize, the anxiety stops.  For someone with chronic anxiety, this is not the case.

Every situation that brings anxiety is not life-threatening.  More than likely it is an extremely stressful situation that has brought on the anxiety as a way of dealing with it.  Unchecked anxiety of this type can lead to depression.

If you suffer from anxiety attacks on occasion or a more frequent anxiety disorder, there are steps you can take to keep your anxiety under control.

1. See a professional.  This is always a good first step.  Self-diagnosis of any type of physical or mental condition is unwise and can be dangerous.  A professional psychologist can help you understand your anxiety and prescribe medication or other effective techniques.

2. Get a good night’s sleep.  During the sleep cycle, your body repairs itself.  You feel more rested after several hours of restorative sleep, reaching the REM stage.  Most people need eight hours a night which varies within an hour or two each way.

3. Exercise on a consistent basis.  Exercise helps you to use oxygen more efficiently.  It helps to get more oxygen to the brain.  It also increases focus which may help you see solutions to problems rather than simply worrying about them.

4. Meditate.  Meditation is more than chanting mantras.  Yoga is an exercise that involves quieting the mind and controlling your breathing.  Simple mediation such as taking 5 minutes to clear your mind everyday can work wonders in the fight against anxiety.

5. Manage the worry.  When you feel your pulse start to quicken, count backwards from ten.  As you count, focus on the situation.  What has actually happened? Resist the urge to read anything more into the situation.

6. Don’t use alcohol.  You might think that the glass of wine is relaxing your tension but alcohol is a depressant.  In anxious situations you could rely too heavily on it and gain another problem in the process.

7. Find some relaxing activities.  Stress can rob you of your energy.  On a regular basis, do something you like such as gardening, painting, reading or listening to music.

Anxiety can come into your life at any time.  It’s normal.  When the anxiety becomes frequent you could be at risk for more serious conditions.  If you feel your anxiety is starting to take over your life or increasingly causing you problems, seek professional help immediately.  There is no need to suffer this terrible condition in silence.




Anxiety Attack,

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Sport Training : 10 basic Principles of Exercise and Sport Training

                         

                          " 10 basic Principles of Exercise and Sport Training"

Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.




These basic Principles of Exercise and Sport Training must be followed.

Regularity in Sport Training:

To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.

Progression in Sport Training:

The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

Balance in Sport Training:

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

Variety in Sport Training:

Providing a variety of activities reduces boredom and increases motivation and progress.

Specificity in Sport Training:

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.

Adaptation in Sport Training:

Over time the body becomes accustomed to exercising at a given level. This adaptation results in improved efficiency, less effort and less muscle breakdown at that level. This is why you need to change the stimulus via higher intensity or longer duration in order to continue improvements.

Reversibility in Sport Training:

If you discontinue application of a particular exercise , you will lose the ability to successfully complete that exercise. Your muscles will atrophy and the cellular adaptations like increased capillaries (blood flow to the muscles) and mitochondria density will reverse. You can slow this rate of loss substantially by conducting a maintenance like reduced program of training during periods where life gets in the way, and is why just about all sports coaches ask their athletes to stay active in the offseason.

Recovery in Sport Training:

A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

Overload in Sport Training:

The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

Individuality in Sport Training:

Everyone is different and responds differently to training. Some people are able to handle higher volumes of training while others may respond better to higher intensities. This is based on a combination of factors like genetic ability, predominance of muscle fiber types, other factors in your life, chronological or athletic age, and mental state.

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How To Approach Your Crush In The Perfect Gym

Every guy would like to have a lovely, alluring girlfriend with a perfect human body, with whom to be very proud and begin the envy of his buddies. Let's face it: there was no man on the road that will perhaps not take care of an athletic body of a Lovely, attractive lady. However, for several of these Because they don't know this remains simply a dream where to meet this kind of girl and just how to perform it. The best place to meet a girl using an athletic body as well as in a very good condition is perfect gym.

With the present focus being paid to healthy lifestyles, fitness has turned into an extremely important aspect of life today. That's the reason more and more People determined to go to the perfect gym. Let us say that you are going for the perfect gym for a very long time and in The past days a new fascinating girl is passing over here. She is really attractive and also you would really like to know her better but you really do not knowThe best way to approach her.

Approaching a girl successfully is only one of Probably the most stressful situation a man must face As you don't understand her, how she believes, what she likes, and when she is friendly or not. But, Should you know how exactly to do it and make it attentively, you may have success. You may use these tips to

Approach your crush in the perfect gym.

•  first and the absolute most significant, if you need to be flirting with, tend not to wear earphones, because it will inhibit her approaching you

•  find a thing that both of you do at the perfect gym so You'll be able enough to ask her advice about, or even a machine that both of you use, to have what to discuss about

•  you could talk to her about perfect gym, sports, regimen, Work out

•  best way to start a dialogue with her would be to Head to some machine close by her and ask if she actually is using it or not and just begin talking afterwards

•  first chat to her as a friend to see if she Discover you

•  use deodorant to make sure that you usually do not smell bad, never to produce a negative impression from the beginning

•  attempt to catch her eye each single time you see her and grin

•  if she smiles you too you might approach her because she's interested

•  pay attention and if she actually is having trouble with a machine or accessing an equipment you could possibly offer your help to be able to begin a conversation with her

•  you should strive to obtain her telephone number, but don't appear too distressed

•  also you may try to create an iPod along with you and ask her if she understands a particular song

•  in the event that you determined to go near her and begin a Dialog you must understand from the beginning Things to say, so think first and then go

•  accost her once she has just completed her set and inquire if you could assist her, to make alternative exercises

•  begin to make accidental body contact

•  when she's leaving you might say to her good-bye and ask her when she comes again, then she will have to speak to you next time she might find you

•  you might ask her friendly to get a walk somewhere close to the club, that you don't have such a thing to lose

•  see her at the perfect gym

•  another important aspect is the fact that you have to Seem quite intent on your work out, so usually do not Stay and stare at girls; if she see that you just are just fooling around she will see that you simply are Likely to the gym just to date

Recall that you do not hold necessarily to become your own trainer or to do yoga classes to Have a beautiful lady which you have seen at the Perfect gym; you just have to know and take it attentively How you can approach her.

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