Category Archives: Exercise

Great tips for working out


Brain lifting barbell. Mind power concept.

“But strong meat belongeth to them that are of full age, even those who by reason of use have their senses exercised to discern both good and evil.”

An interesting story about the man Isaac Newton, a renowned physicist, popularly known for propounding the law of gravity, is told. It was said that he was once under an apple tree when an apple fell on his head and so he began to ponder on why the apple fell all the way to the ground and didn’t stop mid-air. He thought of the pulling force behind it and that brought about the law of gravity which is known to all today.
An exercise of the mind is your gateway to outstanding discoveries. Great inventions are made by those who meditate on the “seemingly” normal circumstances.
In you are great potentials, but your mind plays a vital part in bringing them out. One way you can exercise your mind is by studying. No matter how gifted you are, how studious you are is what determines how colourful your [life] will be.


Your mental capacity is so broad that it can accommodate and process almost any information; but until you exercise it to do that, it would remain ordinary to you. Don’t just seat on empty dreams, think discoveries and innovations, think big and wide, but back it up with as much information as you can gather.
Yes, you have greatness inside of you, but the knowledge you gather is what sharpens your mind for exploits. The major difference between a success and a failure is [the utilization of] information. When you gather positive resources and ponder on the information gotten, you receive inspiration for new innovations. Through positive exercise of the mind, you can break new grounds, and that’s what brings out the star in you. Exercise that mind today!


Foods High in Vitamin D for Expected Weight Loss Result:

th1. Mushrooms: Surprisingly, the dried versions of mushrooms are high in vitamin D. This may be due to the fact that they are great at sucking up sunlight.  Mushrooms are also rich in B vitamins like B1 and B2 but, make sure that you find mushrooms that have been dried in the sun, not by artificial means, in order to achieve the benefits of high vitamin D content.

2. Mackerel: A small portion of these high omega-3 containing fish will give you 90% of your recommended daily amount. People eat more of these oily fishes to infuse their bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that the human body cannot produce on its own.

3. Salmon Fish: A small portion of cooked salmon will give you 90% of the recommended dietary intake of Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed.

4. Herring are high in vitamin D because they thrive on plankton, which is full of vitamin D.

5. Sardines are one of the best foods sources of vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for vitamin B12, omega-3 fatty acids, protein, and selenium.

6. Catfish: This is another fish that makes a habit of feeding on plankton; catfish are constantly taking in minuscule sea life that creates vitamin D from sunlight.

7. Tuna: Eat 3ounce (8mg) of tuna daily for 50% of your vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats” that provide health benefits like better memory and brain function.

8. Cod Liver Oil: This golden oil is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help promote healthy and strong bones. Because of its high Vitamin D content, cod liver oil has also been shown to fight osteoporosis in adults, improve brain function, and optimize nervous system function. If you can stomach the strong aroma, this oil is super-rich in vitamin D.

9. Eggs: these are another food that contains vitamin D in small amounts. Eating one egg daily will provide you with approximately 10% of your daily needs.

10.Sunshine: This is not food, but daily exposure to sunshine can seriously increase your vitamin D intake. In fact, this vitamin has actually been referred to as the sunshine vitamin. Light hitting the skin from the sun’s rays stimulates the production of this vitamin and hormone. This is great news for those of us that can take a sun-bath daily. But, for those of us in colder, cloudier climates, we can up our intake from the foods we eat.

Health Benefits of Vitamin D

1.       The prevention of chronic diseases.

2.       The protection and lubrication of your bones, teeth and hair.

3.       The regulation of cellular growth and healthy cell activity.

4.       Overall reduction of systemic redness and swelling.

5.       Skeletal health.

6.       Postmenopausal women and African-American men may benefit the most.

7.       As I mentioned above, if you are a vegetarian or don’t eat fish, you can still get the same benefits by taking a vitamin D supplement or make sure to get plenty of sun on a daily basis.


Just Say ‘NO’ When You Don’t Want To Gain Some Weight Anymore

wpdf4480b6_05_06The depiction for the beautiful lady is always someone who has the ideal slim shape for the body. If you want to obtain the ideal shape, then take some special program for losing your
weight. Getting the secret for losing the fat inside your body guaranteed you of the expected body shape.

  1. Manage the minimum consumption for your meal for everyday. Make sure that you can hold the desire to eat some sweet foods with the high concentration of fat.
  2. Choose some foods with the high concentration of Vitamin D. It is known well that Vitamin D will burn the calorie easily when you have consumed some food with huge concentration of it(Vitamin D).
  3.  Eat the foods slowly. You get the fewer portion for the foods consumption as you eat it slowly. You will consume the foods 12% much fewer as you chew the foods much longer and it will be great for losing the fat as you don’t take such huge portion of the foods.

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thtyWater is an essential part of any workout and consuming the correct amount of it increases benefits such as increase in the amount of calories burned while exercising, regulate the body temperature, lubricate the joints, regulate muscle, contractions and responses. When water intake is not sufficient, the body could experience decreased endurance, muscle cramps, loss of strength and concentration.

The recommended amount of water the body needs while exercising depends on the gender, size, type and length of exercise and the environment. When exercising, the body lose up to a gallon of water in an hour in a hot climate, and half that amount in a mild climate. Therefore you drink 8 to 16 ounces of water for every 15 minutes of exercise. Importantly, weigh yourself before and after workout to get an accurate estimate of your hydration needs.

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Loss Weight…Gain Confidence!

Tips to losing weight to gain back your confidence:

  • Make a plan – If you want to lose weight, you need to make a plan for it. Planning involves setting your goals both short term and long term ones. With proper planning,th you would be able to have an effective guide on the steps that you want to take, towards losing pounds of weight. Aside from that, it would also keep you motivated.
  • Watch sports – When you watch people playing sports, whether you are going to do it by visiting stadiums or simply watching them on television, you would see how fit the athletes are. Because of that, you would be inspired more in hitting your fitness goals. Aside from that, you might even be motivated in getting involved with certain types of sports.


  • Maintain proper posture – When you stand or sit down properly, you would not just ensure that you would be able to practice proper breathing techniques. It would also help you look thinner, aside from the fact that it can develop the core muscles of your body. Standing straight would keep your abdominal muscles tightened, which can develop the strength of your stomach and make you lose weight.


  • Make a list of the disadvantages of gaining more weight – One of the things that can provide you the motivation to lose weight is to make a list of the disadvantages of gaining more. When you gain more weight, you may find it harder to fit into your clothes. Aside from that, it can also put you at risk to certain diseases. Other disadvantages would include easily becoming fatigue, not being able to perform certain physical activities, and many more.


  • Warm up before starting your workout routine – Warming up prior to starting your workout routine would give you lots of benefits. Aside from preventing certain injuries, it can also ensure that your muscles are loosened up properly. Because of that, you would be able to perform the routines the right way, and benefit from them.


images (2)Cardio workouts are important for heart health and are also a must do if you’re trying to slim down. Whether you’re running, swimming, hopping on a bike, or taking a cardio class, incorporate these six tips to get more out of your heart-pumping sessions.

1.      Sprinting intervals: By alternating between a few minutes at a moderate pace and throwing in bursts at a faster pace, you’ll burn more calories, build endurance, and become faster and stronger. Not to mention, intervals are also proven to reduce belly fat.

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  • unnamed (10)Walking brings significant health benefits to body and mind. Research shows that regular walking contributes much to your overall health and fitness in important ways:
  • Strengthens your heart
  • Delays or prevents major diseases or illness
  • Reduces blood pressure and the risk of stroke
  • Reduces cholesterol
  • Strengthens joints and bones
  • Helps control weight
  • Improves mood and self-esteem
  • Contributes to “brain fitness”
  • Gives you energy and a good night’s rest
  • Relieves stress and worry
  • Improves balance and circulation



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It works to build fitness, slimness and cardiovascular health and helps with relaxation.

Taking a walk regularly is one of the best things you can do for your back. It promotes muscular development, increases circulation, and speeds up the release of endorphins which provide a natural “high.

As we get older there is a gradual decrease in skeletal strength. The mineral content of bones decreases and their texture becomes thinner. And because the bones are too porous and brittle, they are more likely to fracture. This condition is known as osteoporosis.
Calcium and exercise are the keys to the prevention and treatment of osteoporosis. Walking may help you combat it. It is the easiest and safest form of exercise for people of all ages. The studies show that a walk of just half an hour, four times a week, can help prevent osteoporosis.

It has been seen that the people who are active and fit are not so likely to smoke as those people who are sedentary and less fit. Although walking does not actually stop people from smoking, the regular routine of walking can be applied as a positive habit to replace the negative habit of smoking. In order to improve your general health, you must find the will power to stop. Smoking causes feelings of fatigue because it impairs the delivery of oxygen to the cells of all the body’s organs, destroys vitamin c in the body, impairing the immune system and increases the amount of carbon monoxide in the bloodstream, leading to heart and lung disorders and cancer.

Regular walking can reduce high blood pressure – hypertension – by making the heart work more efficiently and by improving the circulation. It has been shown that blood pressure can be reduced by weight loss. Regular walking combined with a low fat, high fiber-diet is an excellent form of weight control. There are other ways in which you can help yourself to reduce high blood pressure:-
⦁ Do not smoke.
⦁ Decrease your intake of alcohol and caffeine.
⦁ And make sure your diet is low in salt, sugar and fat.

Cholesterol is present not only in the blood stream but in all of the body’s tissues. Most of the cholesterol in the blood stream is made in the body, but some foods which we contain cholesterol (Dietary cholesterol). Cholesterol is transported in the blood by lipoproteins. There are two types of lipoproteins – High density (HDLs) and Low density (LDLs). HDLs are sometimes called “good” and LDLs “bad” cholesterol. The higher your HDL level the lower the risk of heart disease. Stress can also affect your cholesterol levels. Regular walking can increase the levels of “good” cholesterol in the blood, reducing chances of a heart attack. So try to avoid stress – and relax. Go for a walk.

Regular walking may reduce the risk of a heart attack by half. It can help to lower the risk of coronary heart diseases as there is a link between vigorous physical exercise and a low incidence of heart failure. Although regular, vigorous exercise can reduce the risk of developing coronary heart diseases, it cannot provide immunity. So many other factors have to be considered. And another way in which you can help yourself is by having a healthy and balanced diet.

When you feel fit and healthy your self-confidence increases and you feel more able to cope with the demands mode on you. Time spent walking means time taken off from the stresses of daily life. As a result you feel less anxious. Regular exercise can increase the levels of endorphin.


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unnamed (10)Walking stretches your mind and your soul. It a is dynamic mind & body process which creates a sense of rhythm. As you listen to your own silent rhythm, the pulse of life, your own heartbeat – you become whole, a complete man – fit in Mind, Body and Soul. Walking energizes you, awakens you and stills your mind to fully relax. With the change of mind your moods change and you experience a physical and a spiritual upliftment. As you relax, your perception change and you reach from the everyday conscious mind to your highest level of mind – the intuitive mind. Your subconscious cuts through the mental clSutter, releasing latent vitality and creativity, transcending traditional linear thinking and helping you find a creative solution.

There are many ways you could possibly benefit yourselves from i.e. an exercise as simple as morning walk. In today’s irritatingly fast world, you deprive yourself of the much needed oxygen that is anyways getting depleted with the time. The earliest hours in the morning would probably give you fresh oxygen and quality time to spend with the greenery and beauty around you that perhaps only writers and poets around you seem to notice.

The oxygen that you get early in the morning also gives you great amount of energy especially to your joints. The movement in your legs releases good cholesterol in your blood, opening up some of the “chakras” or channels of energy. By constantly moving your joints, you increase your blood circulation in a way that can only be completed with your daily morning walk.

Awareness walking is a walking meditation. Focusing on the rhythm of the breath and rhythm of each step, we induce a state of a deep relaxation and self-awareness. Adding mind-body technique to walking, we can provide greater relaxation and stress management, and can turn a routine walk into a creative & rejuvenating experience.

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Ordinarily, in today’s hectic world, it’s quite possible that amidst so much that’s happening around you, makes you feel that an ideal life is but a living dream (which may remain as one) and you tend to lose out on great many things that the future holds for you. A great walk in the woods while admiring nature talks to you in many ways than one. For many of us this may be one of those things for which you either need luck or perhaps the time. And most of us believe that these are never in one’s grasp.

Much of the time our bodies are sluggish and our blood never gets an airing. Oxygen is rarely allowed to surge through our veins making us feel energetic, alive and vital. But exercise can change all that. It rejuvenates and revitalizes the body’s cells, releasing muscular tension and relishing our energy levels. Exercise motivates, energizes and empowers. “The easiest way to change you is physically”. ‘Physical change is quick’. So kick, start your day with a morning walk. They will tone and energizes you and connect you with your inner rhythms. Walking decreases stress hormones and increases relaxation hormones (beta-endorphins) which elevate your mood and increase your sense of wellbeing.

Walking is natural mood elevator. It helps in promoting feelings of happiness and can ease mild depression. Walking gets you going, revs up your circulation and gives you the energy to get through the day.

The human body is the ultimate exercise machine and walking is the easiest and safest way for most people to re-energizes their bodies and burn away the harmful effects of stress. In other words, to experience health, fitness and deep relaxation, walk.

Walking can be a whole philosophy of life. After all, from the moment we rise in the morning till we climb into bed at night, we are on and off our feet.