7 Benefits of Regular Physical Activity !

We all know that exercise is good for us, but why is that. Amazingly I asked my friends why is exercise good for u, and then could tell me only two or three benefits.

So lets look a bit closer shall we.


Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.  

Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chore.

Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

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Exercise And Cold Weather : Tips To Stay Healthy

 So you don't like grinding out miles on the treadmill or power walking the malls, but you dread exercising during cold weather. Unfortunately, cold weather can discourage even the most motivated exercisers. And if you're not so motivated, it's all too easy to pack away your workout gear along with your warm-weather clothing.

You don't have to let cold weather spell the end of your exercise. With these tips for exercising during cold weather, you can stay fit, motivated and warm when the weather turns chilly.

Stay safe during cold-weather exercise

Almost everyone can exercise safely during cold weather. But if you have certain conditions, such as asthma, heart problems or Raynaud's disease, check with your doctor before you work out in cold weather. Your doctor can review any special precautions you need based on your condition or medications you might take. The following tips can also help you stay safe — and warm — while working out in the cold.

Dress in layers

One of the biggest mistakes you can make while exercising in cold weather is to dress too warmly. Exercise generates a considerable amount of heat — enough to make you feel like it's much warmer than it really is. Yet, once your sweat starts to dry, you can get chilled. The solution?

Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest may cause you to overheat if you're exercising hard. If you're lean, you may need more insulation than someone who is heavier. If it's very cold, consider wearing a face mask or scarf to warm the air before it enters your lungs.

You may need to experiment before you find a combination of clothing that works well for you based on your exercise intensity. Keep in mind, too, that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.

Protect your hands, feet and ears

When it's cold, blood flow is concentrated on your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. Don the mittens or gloves before your hands become cold and then remove them if your hands begin to sweat.

Considering buying exercise shoes a half-size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat or headband to protect your ears, which also are vulnerable to frostbite.

Pay attention to weather conditions and wind chill

Exercising when it's cold and raining can make you more vulnerable to the cold. If you get soaked, you may not be able to keep your core body temperature high enough, and layering won't help if your clothes are wet. If it's extremely cold, you may need to take your exercise indoors or skip it for a day or two.

Wind chill extremes can make exercising outdoors unsafe even if you dress warmly. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body, and any exposed skin is vulnerable to frostbite.

If the temperature dips well below 0 F (-17.8 C) or the wind chill is extreme, consider taking a break or choosing an indoor activity instead, or take extra precautions if you choose to exercise outdoors anyway.

Choose appropriate gear

If it's dark when you exercise outside, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls, especially if it's icy or snowy. Wear a helmet while skiing, snowboarding and snowmobiling. Consider using chemical heat packs to warm up your hands or feet.

Remember sunscreen

It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 30. Use a lip balm that contains sunscreen. And protect your eyes from snow and ice glare with dark glasses or goggles.

Head into the wind

If possible, do the second half of your workout with the wind at your back. This way, you're less likely to get chilled, especially if you've worked up a sweat. This may take some planning of your exercise route before you head out the door.

Drink plenty of fluids

You need to stay well hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink water or sports drinks before, during and after your workout, even if you're not really thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production, but it may be harder to notice during cold weather.

Know the signs of frostbite and hypothermia

Frostbite is most common on exposed skin, such as your cheeks, nose and ears, but it also can occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area — but don't rub it since that can damage your skin. If numbness continues, seek emergency care.

Exercising in cold, rainy weather increases the risk of hypothermia, as does being an older adult. Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia.

Putting it all together for cold-weather safety

These tips can help you safely — and enjoyably — exercise when the weather turns chilly. But as you exercise during cold weather, continually monitor how your body feels to help prevent cold-weather injuries, such as frostbite. Consider shortening your outdoor workout or skipping it altogether during weather extremes, and know when to head home and warm up. Also, be sure to let someone know your exercise route and your expected return time, in case something does go wrong.

Remember a Healthy body needs a healthy mind,  Keep Training !
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10 Exercise Myths

Although some old fitness fictions, such as “no pain, no gain” and “spot reducing” are fading fast, plenty of popular exercise misconceptions still exist. Here are some of the most common exercise myths as well as the not-so-common facts based on current exercise research.

Exercise Myth 1.
 You Will Burn More Fat If You Exercise Longer at a Lower Intensity. The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually.

Exercise Myth 2.
 If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time. This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.

Exercise Myth 3.
 Yoga Is a Completely Gentle and Safe Exercise. Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout.

Exercise Myth 4.
 If You Exercise Long and Hard Enough, You Will Always Get the Results You Want. In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.

Exercise Myth 5.
 Exercise Is One Sure Way to Lose All the Weight You Desire. As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.

Exercise Myth 6. 
If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up. Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage.

Exercise Myth 7.
 Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries. Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.

Exercise Myth 8.
 The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable. In fact, research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise.

Exercise Myth 9.
 Overweight People Are Unlikely to Benefit Much From Exercise. Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity.

Exercise Myth 10.
 Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit. Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the “best” program for you is the one you will participate in consistently.

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9 Reasons Not to Drink Bottled Water !

Bottled water epitomises the destructive, extravagant and wasteful nature of our modern society.  Bottled water has  therefore developed into a hate figure of the environmental movement but why is it so bad for you and the environment:






1)      Carbon Footprint

Bottled water adds food miles to a basic necessity through transportation from one water basin to another (sometimes thousands of miles away).  Previously we had done this with pipes and pumps; bottled water relies on lorries and plastic. Unnecessary movement means energy is burnt, carbon is released and we make one of our most basic needs yet more carbon intensive.

2)      Waste of Oil

Transporting a heavy element results in wasted oil as does the manufacture of the bottles  to hold that live giving substance.  In a time of peak oil we should not be wasting oil.  We need to preserve this oil for the manufacturing  of food and plastics that we will need in the future.

3)      Plastic Rubbish

Finished with drinking  our spring water the majority of us will the throw that plastic bottle into the dump.  We are turning one of our most precious resources into rubbish that will then sit in a landfill site for about 450 years or get washed into the sea. Worldwatch Institute highlights the problem:

Each year, about 2 million tons of PET bottles end up in landfills in the United States; in 2005, the national recycling rate for PET was only 23.1 percent, far below the 39.7 percent rate achieved a decade earlier.

This rubbish is not necessary and it just means more waste, less oil and more costs for both the environment and humanity.

4)      Expensive Luxury

Here is a nice calculator to estimate how much bottled water costs you personally extra (unfortunately it excludes the externalised environmental costs).  The average consumer gives out an extra $500 per year.  That is quite some fancy waste of money.

5)      Morally Disgusting

Look at the above statistic.  We spend that extra so that our water can be wrapped in plastic.  800 million people have no access to clean water.  To reach the sanitation and safe water Millennium goal would take some US $ 11.3 billion per year.  Americans drinking bottled water works out at 150 billion dollars; how can we morally justify that!

6)      Less Regulated

In the US at least this is the case because tap water falls under the EPAs mandate whereas bottled water, being classified as a food, falls under the authority of the Food & Drug Administration which has weaker regulations.  Drinking botttled water means that the company supllying that water has less regulation and the ability to cut corners. Why would you risk it?

7)      Bad for your Health

Plastic when in contact with water leaches Phthalate which can cause cancers or infertility (so much for part of a healthy lifestyle).  There is also the debate whether we expose ourselves to chemicals through drinking or breathing as Sandra Steingraber points out in Having Faith:

the sense of safety offered by bottled water is a mirage. It turns out that breathing, not drinking, constitutes our main route of exposure to volatile pollutants in tap water, such as solvents, pesticides, and byproducts of water chlorination. As soon as the toilet is flushed or the faucet turned on—or the bathtub, the shower, the humidifier, the washing machine—these contaminants leave the water and enter the air. A recent study shows that the most efficient way of exposing yourself to chemical contaminants in tap water is to turn on a dishwasher. [...] We enjoy the most intimate of relationships with our public drinking water, whether we want to or not.

8)      Marketed Rubbish

It is supposed to make you healthier, younger and sportier, but so does tap water.  When Coca Cola launched its Dasani Water in 2004 it was actually water from London’s mains supply and not from a spring at all.  Another pointless industry supported by clever propaganda, oh sorry I mean advertising.

9)      Encourages Privatisation

Through removing the richest from the water supply you discourage them to invest in the public infrastructure.  This privatization in some countries means that water is becoming something of a luxury instead of a basic right.  In America there are social movements trying to protect locals historical rights to their water from bottled water companies. Tweet

What to Eat Before Exercise and After.

                                                          A simple picture to say it all.

Remember a Healthy Mind Needs a Healthy Body, Keep Training :)

5 Natural Fat Burners That Help You Lose Weight !

Ever wish eating helped you lose weight? Wish granted! We've got the scoop on five superfoods that actually help shed pounds—and easy and delicious ways to add them to your diet.

Pears:


Why you need them: Pack the fruit bowl with pears if you want to lose pounds, reports a study out of the University of Rio de Janeiro. In the study, which was published in the journal Nutrition, women who ate three pears a day consumed fewer total daily calories and lost more weight than those who didnt. Rich in fiber (one pear packs 15% of your daily recommended amount), pears help you feel full and keep you from overeating.


Best way to work them in: Eat a pear before a meal to help curb hunger. Ditch the peeler, though; most of the fruits beneficial fiber is in the skin.

Grapefruits:

Why you need them: According to researchers at Scripps Clinic in California, eating half a grapefruit before each meal may help you lose weight—up to one pound a week—even if you change nothing else about your diet. The studys author, Ken Fujioka, MD, says a compound in grapefruit helps regulate insulin, a fat-storage hormone. “Anything that helps lower insulin can help people lose weight,” he explains. “Grapefruit seems to be one of those foods.”


Best way to work them in: Peel and segment; cut into chunks and add to spinach salad. Its also a great companion with shrimp or peeled, sliced jicama.

Almonds:

Why you need them: Eating a handful of almonds a day, along with a healthy diet, might help you zap fat, suggests research published in the International Journal of Obesity. Diet-study participants who ate almonds daily for six months lost 18% of their body fat. Those who followed a diet with the same amount of calories and protein but swapped almonds for an equal number of calories in complex carbs (like wheat crackers) lost only 11%.


Best way to work them in: Theyre a great at-your-desk snack—22 almonds add up to one serving. Another idea: chop them finely and add them to oatmeal or yogurt.

Chocolate:
Why you need it: Cant resist a little rich chocolate? No need to: Dark chocolate—and other foods high in antioxidants—may help prevent the accumulation of fat cells in the body, a precursor to heart disease and obesity, according to new research from Taiwan published in the Journal of Agriculture and Food Chemistry.


Best way to work it in: Melt a half-ounce of dark chocolate in the microwave for 30 seconds and spread it on half a graham cracker; its just 98 calories.

Navy beans:
Why you need them: Theyre loaded with resistant starch, a powerful fat burner (one half-cup serves up nearly 10 grams of resistant starch). If you eat navy beans and other foods rich in resistant starch at just one meal a day, youll burn 25% more fat than you would otherwise, according to researchers at the University of Colorado.


Best way to work them in: Saute diced onion and garlic in olive oil, add two cans of drained navy beans; puree and serve.





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The Top Five Vitamins You Should Not Take

I used to take vitamin supplements almost every day. Taking vitamins seemed like a good idea: after all, we know that vitamins are essential for life, and vitamin deficiencies can definitely hurt you.  I always thought that vitamins were an inexpensive way to get a little bit healthier.



Millions of Americans apparently agree with me. Close to half of the population in the U.S. takes vitamins, with multi-vitamins being the most popular.*  Vitamins are sold in virtually every grocery store, ranging from mega-markets like Wegmans to the organic Whole Foods chain.



The vitamin and supplements industry, which is immensely profitable, relies on the intuition that if a little bit of something is good for you, a bit more can’t hurt.  Right?




Wrong.  If you don’t have a serious vitamin deficiency, taking supplemental vitamins doesn’t provide any benefit, in almost all cases that have been studied.  What’s even more surprising is this: routinely taking mega-doses of vitamins might actually harm you.

So here are the top 5 vitamins that you should not take (unless your doctor recommends it).

1. Vitamin C.  Perhaps the most popular single vitamin supplement, vitamin C occurs in plentiful amounts in many fresh fruits and vegetables.  In the early days of global exploration, sailors often died from scurvy, caused by the lack of vitamin C.  Way back in the 1700′s, Scottish doctor James Lind famously conducted an experiment that proved that citrus fruit cured scurvy, although vitamin C itself wasn’t discovered until the 1930s.

Vitamin C gained its current popularity through the woefully misguided efforts of Linus Pauling, who published a book in 1970 recommending mega-doses of C to prevent the common cold. Although Pauling was a brilliant chemist (and Nobel laureate), he was completely wrong about vitamin C, as Paul Offit explains in detail in his new book, “Do You Believe in Magic?”

Vitamin C doesn’t prevent or cure colds.  This question has been studied exhaustively: a review in 2005 covering 50 years worth of research concluded that.

2. Vitamin A and beta carotene. Vitamins A, C, and E are all anti-oxidants, which have been promoted for their supposed anti-cancer properties.  The evidence doesn’t support this: for example, in a large study supported by the National Cancer Institute*, smokers who took vitamin A were more likely to get lung cancer than those who didn’t.

Vitamin A plays an important role in vision, but too much vitamin A can be toxic, causing multiple serious side effects. Perhaps the most famous cases of vitamin A toxicity occurred in early polar explorers, who ate the livers of their sled dogs, not realizing that the livers had excessively high amounts of vitamin A.  Antarctic explorer Douglas Mawson barely survived, and his companions died, probably of vitamin A poisoning.

3. Vitamin E. Long touted as an anti-cancer agent, vitamin E is a very popular supplement.  A large study last year, of 35,533 men, looked at vitamin E and the risk of prostate cancer. The authors found that the risk of cancer increased for men taking vitamin E.  In an even larger review done at Johns Hopkins University, Edgar Miller and Lawrence Appel found that the overall risk of death was higher in people who took vitamin E.

4. Vitamin B6.  The B vitamins, including B6 and B12, are present in many foods, and deficiencies are rare.  But taking B6 supplements for a long time can be harmful, as NIH’s website explains*:

“People almost never get too much vitamin B6 from food. But taking high levels of vitamin B6 from supplements for a year or longer can cause severe nerve damage, leading people to lose control of their bodily movements.”


5. Multi-vitamins. This is the big one. With nearly 40% of Americans taking a multi-vitamin, they must be good for you, right? But a huge study that I wrote about last year, looking at 38,772 women over 25 years, found that the overall risk of death increased with long-term use of multivitamins, vitamin B6, folic acid, iron, magnesium, zinc, and copper.  Death, one must admit, is a pretty bad outcome.

On the evidence, supplementing your diet with any of these 5 vitamins carries little or no benefit, and may cause you harm.  This is why we do science, people. Our intuitions aren’t always right: just because a little bit of something is good for you does not mean that a lot of it is even better.

Vitamins don’t “boost your immune system,” they don’t promote joint health, they don’t reduce stress, and they don’t help prevent colds or other common ailments.

So what should one do?  Ignore the marketing, and treat supplements like you would any other medicine: take them with caution.  If you are taking regular vitamin supplements, or thinking about it, ask your doctor before doing so.

And by the way, 100 grams of spinach has healthy amounts of vitamins A, C, E, K, several B vitamins, and essential minerals including iron and calcium.

So ditch the vitamins and eat your spinach.  Or blueberries.  Blueberries are great.

Finally, Simple Steps to Get Started !

Lately I've been scrolling many blogs and pages about exercises and fitness in general, but there was one thing that caught my eye.
   You see, people talk about fitness and dieting in general. And even if they concentrate on a group specifically then they never say how to get started. Instead I see only exercises meant for advanced people and what if you are not one of them ?
  Another thing I discovered that most of the stories are just one big bubble. It tells you some thins but not the whole story, so enough about my opinions. Lets get started, literally.

The main problems:

Why is it so hard to make the action of exercise a habit ? Some people get into the routine rather quick and others start off good and loose their motivation soon after.

Too Difficult: 
People tend to set their goals a bit high at start, and because of that they lose alot of ambition and enthusiasm really quick. I'm not saying there is nothing wrong about setting your goals high, but be careful though. I remember how i started my routine for running. The night before i decided that I would go for a 5 km run and increasing my speed throughout the way. The thing was that I couldn't run more than 2 km cause I just got tired and frustrated at myself.

Too many goals:
Often we set out to do too much. When we discover healthy lifestyle for us, then we immediately want to start running, lifting weights, eating healthy, quit eating sweets, stop drinking soda. But lets face it, you cant focus one one completely if you have about 5 more in your mind. Then we try to do everything just a little bit, and actually still lose focus on the first one.

Not enough motivation: 
It's not the lack of distsipline, but lack of motivation. In my opinion the most powerful motivators are public pressure and logging your habits. There are also many other important factors.

So I'm going to share 4 simple steps to get started and to get going.

1.Set one easy, specific and measurable goal:

Written:
Write it down, post it up. If you don't then it's just not that important.
Easy: 
Don't and I mean DO NOT set a difficult goal. Start as simple as possible, like start by doing some sort of exercise for 5 minutes a day and thats it. If you can do that gradually build your way to 10 per day. Then go 15 after two moths. Then you won't get the pressured feeling as well that it would take too much time out of your day. So my point is: build up a habit.
Specific: 
Be specific about everything. I mean be specific about the exercise you are going to do, the time you are going to do them, where and so on. Make an appointment with yourself that you just can't miss.
Trigger:
I strongly recommend that you have a trigger. A trigger is something that you do every time before you start to exercise. I always watch a motivational video before I get started. The trigger is something that will never help you forget. Right after lunch, right after Coffey, right after you brush your teeth, a trigger is something that you never forget.
Measurable: 
Be measurable, I mean that when you have to say what you are going to do you are able to say it definitely. For example: walk 10 minutes a day, run 1/2 mile, do 3 sets of 5 push ups. Each of those has a number that you can shoot for.
One goal:
Stick to one goal for one month. Don't start a new one before the old one has ended. If you can bare it, set the one goal for 2 moths. If you don't stick with that, then you are scrapping your goal.

2. Log it daily:
This is a key habit. If you log your workout, you will start to see progress ad that will motivate you to keep on going. Make it a habit of logging right after you have don't the exercise. And don't make the log complicated - just write down the date, what you did and how much.

3. Report to others:
I think this is key. You can do it on your blog, on an online forum, with your spouse, or friends or family, or a workout partner, or a coach, or a group, or a class. However you set it up, make it part of the process that you have to report your daily workout to other people. It could be using an online log, or on a forum, or through email, or the phone, or just by telling your co-workers what you did this morning. But be sure that they know your goal, and that you are going to report to them, and be sure that they are expecting it every day.

Add motivation as needed:
The first three steps might be enough for you to get the habit going. But if not, don’t just give up. If you miss two consecutive workouts, you need to look at why, and add a new motivation. Rewards, more public pressure, inspiration, whatever it takes. Read this article for more on this. You can add one additional motivator, and then see if it works. If you miss two more consecutive workouts at any time, add another motivator. And so on, until the exercise habit sticks.


Remember a healthy mind needs a healthy body.
Keep training !

The Health Pyramid !

No More Tired Mornings !

So it seems we are discussing about sleeping and mornings this week, so I'm going to tell you a few tips that will make you feel alive again in the mornings.

Ever feel like climbing out of bed is the most exhausting thing you do all day? Morning sluggishness is epidemic—and caffeine may seem like the only cure. But, maybe not. Hiding under your comforter is a morning person bursting with energy.

Step away from the snooze button !

Any sleep you sneak in after that initial alarm wont be truly restorative. So instead of hitting snooze for 20 minutes after it goes off, set your clock for the time you really have to get up.

Lose the kinks

Back muscles often stiffen while we sleep. Solution: Flood those muscles with oxygen, a key ingredient your cells need to create energy. Sit up in bed or stand with your legs several inches apart, right hand on your waist. Reach overhead with your left arm and stretch as far to the right as you can. Repeat on the other side.

Treat yourself

Set aside 10 minutes for an a.m. indulgence—enjoy a few pages of the novel you're reading or try a refreshing facial mask—and you'll have a good reason to throw back the covers. Not to mention that the happier you feel, the more energy you have.

Chase your caffeine

Coffee may give you a buzz, but your body really needs hydration to get going after a full nights sleep sans liquids. Because coffees a diuretic, it wont deliver what your body craves as well as an eight-ounce glass of water will.

Play reveille

Pick any song that really revs you up, and play it every morning, so it becomes your reveille song, Listening to music releases brain chemicals that increase a sense of well-being—and boogying along boosts adrenaline.

 Cool down

After a few minutes under a warm shower, run cool or even cold water for a minute or two. This will kick-start even the most stagnant circulations.

Keep training !