All Posts by Kenneth Moore

Breathing Techniques For Relaxation

Day to day activities drain our energies to the ground. Stress and worries do not go away as one would like it. One may depend on multivitamins, health supplements to gain lost energies but nothing beats water and sleep. And for those who don’t have the luxury of getting more sleep as needed, here’s something more practical and that does not require additional spending to get relaxed: breathing exercises.

Most may not know the benefits of a sound breathing. Breathing affects the whole body as this action lets in oxygen into our system which not only relaxes us, heals us as well. This reduces tension and lowers blood pressure.

Here are some of the breathing exercises that will help lower stress levels to a minimum. These are simple and can be practiced anywhere, anytime.

  • Equal Breathing Technique

Also called the SamaVritti, all you need to do inhale from your nose, count to four. Then exhale from your nose, and count to four again.  You may increase the count as much as eight counts if desired but for beginners need to stick to four counts. As this calm your nervous system, this is very effective especially if you have trouble in sleeping.

  • Belly Breathing Technique

This requires you to sit down in a comfortable position and place a hand on your stomach area while the other is over your chest. Breathe in through your nose and you should feel your stomach gets bigger while your hand on your chest area stays as is. Then breathe out through your lips in a slow manner. Gently guide your hand to push inwards as if helping you release the air in you. Do this for about 3-10 minutes.

 

  • Breath Counting Technique

This is another breathing technique that requires you to be seated, with your spine in a straight position and your head slightly inclined forward. Count your exhales up to 5 times and begin a new cycle as your exhales to 5 once more. Do this slowly and quietly as possible. This exercise is done for the period of 10 minutes.

  • Alternate Nostril Breathing Technique

Also called NadiShodhana, this breathing exercise calms and balances the body as this unites the right and left sides of the brain. With your right finger holding the right nostril, inhale deeply through your left nostril. As your inhalation peaks, gently close your left nostril with your left finger as you release your hold on your right nostril and slowly exhale through your right nostril. Try the other side as well by closing your left nostril with your left finger as you inhale with your right nostril then close your right nostril as you exhale with your left nostril.  You may not be able to do this immediately as this requires practice. This exercise clears all your channels and makes you feel awake.

  • Skill Shining Breath Technique

Also called Kapalabhati, this exercise also wakens the mood like drinking a cup of coffee in the morning.  Take a long, slow breath through the nose and then followed by a fast powerful exhale. Do this for 10 times.

Always remember that by doing these exercises; you need to be in a comfortable position. If you have done these steps properly, you’ll feel relaxed and in tune with your senses.  Also, be advised that if you feel out of breath or dizzy, then what you’re doing is probably wrong.  Take a minute or two to compose yourself before doing any of these breathing exercises again.

Exercises To Boost our Energy

Energy is one of the most important limiting factors in accomplishing our goals in life. It boosts our body’s fitness level and also our mood, both of which contribute to overall health and well-being. Any exercise or physical activity that gets the heart rate up and the blood flowing and releases endorphins is going to raise our energy level. Endorphins are our body’s natural hormones that get released when we are doing something that requires a burst of energy.

Exercise boosts cardiovascular health, which allows us to have greater endurance throughout the day. When it’s easier to do our daily activities, we’ll have energy left over and not feel so tired at the end of the day. Good cardiovascular exercises will strengthen our heart and give us more stamina. It also allows us to get a better night’s rest. When we get quality sleep, we feel more refreshed during the day.

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If our energy and fitness levels are running low, there are a couple of things that we can do to raise our energy levels permanently:

Proper Workout Regimen

Exercise actually aids in raising our energy levels. There are two types of physical exercise to increasing our energy levels that is resistance training and cardiovascular exercise.

Resistance Training – It is to simply increase our energy and tighten up our physique, or if it is to put on some muscle mass, would determine the extent of resistance training required. There is a direct correlation between resistance training and the speed of our metabolism. Resistance training increases lean muscle mass, our body will burn more calories per day, allowing us to eat more in addition to making fat loss much easier.

Cardiovascular Exercise – Another type of physical exertion that should be included in a proper workout regimen is cardiovascular exercise. This exercise raises our heart rate up for a moderate amount of time and burn an immense amount of calories.

Proper Diet

Food has a great ability to raise our energy levels. Some foods cause much more of a crash than others, meaning that more food would be required much more frequently. Foods containing simple starches and sugars are much more capable of raising our energy quickly. The problem can be solved is to eat a diet rich in whole grains and high in protein. Whole grains have a much lower glycemic value, meaning they provide much more sustained energy, which is perfect for keeping ourself out of that slump. Protein can also slow the absorption of simple carbs, helping avoid the quick and constant cravings.

Reducing Sugar Intake

Sugar may give us a quick burst of energy. Sugar also leads to a quick crash-and-burn effect. Eating sugar is also associated with other health complications, and won’t contribute to overall fitness or strength.

Get More Shuteye

Getting enough sleep is one of the most important things that we can do for our bodies, energy, and fitness. Not only does sleep aid in muscle and tissue repair, but it also backs up our memories, helps us to learn and retain information, combats psychological decline, and may prevent neurodegenerative diseases. If we’re not sleeping well or if our deep sleep is being disturbed—we’ll wake up feeling fatigued. To improve the quality of our sleep, practice stress-reducing exercises, turn off artificial lights early on, avoid caffeine and alcohol before bed, and eat well.

Although there is no set formula to stay fit and healthy but following these steps can actually help to boost energy and stay fit.

Effective Exercises To Heal Joint Pain And Soreness

Exercise is a combination of stretching and flexibility workouts that are beneficial for improving the all aspects of fitness. Exercise should always be practiced before weight training because it is important to tune the body for strenuous workouts through a specific movement and the most important body parts one needs to mobilize are knees, hips, glutes, hamstrings, lower back and calves. Exercises are not only important for bodybuilders and athletes but also important of day to day activities. It is more essential in today’s world because computer-centric work has reduced our range of motion and physical activity.

There are several important exercises which help in improving muscle flexibility, increasing joint flexibility and enhancing the range of motion.

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Barbell Bridges

The Barbell Bridges is one of the effective stretching exercises for flexibility which helps in enhancing the flexibility and strength of the glutes and hips. It is also the most effective exercise to remove belly fat. This exercise can act as a great support to perfect the deadlifts.

Gork Squat

The Gork Squat is another best exercise for flexibility that helps to lose weight in thighs and stomach. It also promotes muscle growth around entire body. The exercise is so intense that it creates an anabolic environment and makes the body release hormones that are vital for the growth of muscle tissue; Gork Squat improve strength of our upper and lower body.

Couch Stretch

The Couch Stretch is the best flexibility training exercises which are beneficial in improving our flexibility and muscle strength. This stretch helps in working the quads, glutes, calves and hamstrings. It can also help some of the common types of knee pain that runners confront, like patella tendonitis and also help solve hip and back pain troubles.

Table Pigeon Pose

The Table Pigeon Pose is one of the easy muscles stretching exercise. This muscle strengthening exercise helps in opening the hip joint, stretching the thighs and glutes and lengthening the hip flexor.

Fire Hydrants

The fire hydrant is one of the most effective strength building exercises which is not only effective for firming the butt, but also acts for glutes medius. This exercise also improves hip stability which helps in maintaining the balance and prevents knee and ankle injury.

Shoulder Extension

The shoulder extension is one of the effective strength and flexibility exercises that improves flexibility of the shoulders and helps in opening up the shoulder joints. This exercise helps in relaxing the shoulder, neck and upper back muscles and relieves the tension and pain in these muscles.

Clamshell

The Clamshell is the best mat exercises for abs which also activate the glutes and hamstrings. This exercise is important to improve the stability of knees and relieve back pain and also helps in perfecting the deadlift.

Exercise is always an important and boon in bodybuilding because if we do it regularly then it is one of the smart ways to get body in proper shape and helps to promote weight loss, improve flexibility, reduce the chances of injury and increase the range of movement of the stiff muscles.

Why The Medifast Diet Plan Is So Effective for Weight Loss

Medifast is a diet program that is very popular among people looking to lose weight. This particular program has been proven to be very effective for those that are looking to lose weight that have not had much success with other kinds of programs/plans. Medifast uses a 5 and 1 plan which essentially means it provides 5 meals that are 100 calories or less throughout the day and it requires you to eat a traditional meal for your 6th of the day. The 6th meal is supposed to be built around a lean protein and nutritious vegetables. In this article, we will be going over some of the reasons this diet is so effective at helping people lose weight.

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Reasons Why The Medifast Diet Is So Effective:

1. Affordable.

One of the main reasons this diet is so effective is because it is practical. It is not a diet that is going to cause you to spend all of your money. Because it is such an affordable diet, you should be able to sustain it easy. The diet is essentially going to cost around $300-400 per month. Thus, it should be a diet that you can consistently implement into your routine with no problem.

2. Calorie Restriction Based.

Another reason why this particular diet is so effective is because it is based on calorie restriction. Calorie restriction has been proven to be an effective way to actually be able to lose weight successfully. After all, losing weight comes down to being able to effectively burn more calories than you actively consume throughout the day. Thus, it is a great way to really position yourself well to achieve a good amount of weight loss.

3. Extremely Easy To Follow.

This particular diet, unlike a lot of other diets on the market, is actually very easy to follow and comprehend. A lot of the other diets on the market focus so much on counting calories and being able to see what foods you are eating exactly and the foods respective impact in terms of glycemic index and more. By not having to deal with any of this and being able to actually eat meals without worrying about counting anything, you should be able to sustain the diet over the long haul. You are essentially only going to have to worry about eating the foods that are provided and getting a good 6th meal with lean protein and a healthy amount of vegetables.

Overall, this is one of the best diets that you will be able to implement into your routine. Not only will it help you lose a significant amount of weight, but it will also allow you to lose weight without having to input any unnecessary stress at the same time. By following a diet like this and being consistent with it, you should be able to achieve a good amount of weight loss and really lose a significant amount of weight over the long haul.

Information from Diet Dynamo & WebMD

Taking a Break from Diets

A break from dieting is a period of time when the usual diet plan is discontinued until the body is ready again. Lasting from one week to two weeks, diet breaks can be crucial if there are signs that your diet is not working anymore. You should look for any signs that confirm this, and therefore act properly in order to avoid possible problems. Kiridou.com has been into the dieting world for over a decade and as a result, we can give you few tips and suggestions that we gained throughout our experience.

Diet does not work

inspired-5The main reason behind this is related to the hunger hormones. Responsible for regulating the metabolism and hunger, these hormones also function to react against starvation. Namely, longer periods of diet with notions of starving can actually prompt a defense mechanism in your body. In that respect, taking a break from dieting can help these hormones get back to their regular levels. In fact, the hormones very much encourage you to do so raising particular symptoms.

Constant Hunger Between Meals

If you are yearning for food between your planned meals, it is a sign of adjustment loss regarding your diet. After having continued a diet plan consisting of programmed meals and hours for a while, the hunger hormones can react to your plan at some point. The implication behind this reaction is the need for food in your body. Even though many people choose to resist the urge to take a break despite the constant hunger, it is likely that it will reach an unbearable point. If you happen to reach that point, it is a primary signal to take a break from dieting.

No Longer Losing Weight

While following your diet properly, you may notice that you have stopped losing weight. This is a sign showing that your metabolism has slowed down, preventing further weight loss. In order to reverse this effect of constant diet, your body needs a break. During the break, the metabolism can recover and reach a faster level allowing you to move on with the next phase of your diet.

Mood Swings and Stress

upset-woman-eating-ice-creamIf you are experiencing noticeable mood swings or serious amounts of stress without having an apparent reason, this may indicate that your diet is affecting your psychology negatively. While under stress, the body releases a hormone called cortisol, which is known to trigger cravings for unhealthy foods. Thus, you might feel the need of taking a break accompanied with an urge to eat freely. As staying on your diet in these conditions would not be helping you, it is wise to stop for a while. Once you feel renewed psychologically, then you may see even better results with your diet.

Dieting is generally a safe way to lose weight, but be sure to pay attention to your body and act accordingly.  Taking a little break from dieting will actually serve you well, so feel free to do so should you feel it appropriate.  Sometimes it simply takes a little bit of trial and error to get the results you desire.