Category Archives for "fitness"
Guru Jagat is the author of a fascinating new book entitled Invincible Living, which presents practical applications of Kundalini yoga in everyday life. Guru Jagat believes that everyone can practice these yoga techniques, as there should be no barrier to entry. Everyone wants to feel better and have more energy, and can do so through learning these practices.
Guru Jagat explains that Kundalini yoga emphasizes the idea that we all have a deep supply of energy, intelligence, and creativity within us. The practices detailed in the book provide examples of ways that we can access this wealth of energy.
One specific part of your life that can be improved through these practices is sleep, an area with which many people struggle. If you deal with insomnia, a breathing meditation called Satanama may help you unwind to go to sleep or improve your ability to fall back asleep upon waking up. This breathing exercise ties into parasympathetic nervous system, which allows your body to prepare for sleep.
Guru Jagat also discusses the importance of a power nap on an 11-minute cycle, as it provides complete refreshment. This can be especially useful for women, who may benefit more from shorter naps. She recommends setting a timer, lying down on your back, and breathing deeply to let your system recalibrate.
Another important exercise is the healthy, happy, holy meditation. This practice aims to put a positive resonance into our psyche by replacing negative talk and self-criticism. This involves inhaling through the nose, holding your breath, and repeating, “Healthy am I, happy am I, holy am I” three times. Focus on the positive, connect with your breathing, and release the negativity.
Invincible Living will help you incorporate these simple practices into your routine to improve your life. To learn more, visit www.gurujagat.com.
In a widely known monkey experiment, three monkeys were put into a room with only a pole to climb and bananas at the top. The first monkey who attempted to climb the pole was sprayed with water, causing him to climb down. As other monkeys tried the same, the others learned to dissuade those who attempted to climb the pole. Even as new monkeys were introduced, the behavior to prevent others from climbing the pole had been learned.
Do you think this monkey experiment relates to human behavior? Well, yes, it does. Check out this experiment:
Both the monkey experiment and the waiting room experiment display a concept called conformity.
So, how does this relate to our health and fitness? The example speaks not only to peer pressure, but also the concept that if we don’t fully understand something, we may have preconceived notions for why we’re acting a certain way.
In the context of our health and fitness, we may not always agree with everyone’s viewpoint, but it’s always worth a listen. You may begin thinking about concepts differently. After all, no one paradigm will work perfectly for everyone. It’s simply a matter of finding what works best for you.
In 2017, think about why you are making certain health decisions. Are your decisions influenced by peer pressure or are they backed up by science? If you really want to fix a bad habit, you need to understand your triggers and why you’re feeling a certain way or why you do what you do.
Focus on educating yourself about your health and fitness. Apply what you learn and put yourself in a better position to achieve results through making smarter decisions. A strong mind game will get you to the finish line.
Miranda Esmonde-White is the author of Forever Painless, a new book that shows readers how to heal their bodies and live without pain. To live long, healthy lives, Miranda explains that we must do things differently than when we were younger. Mobility is a large component of this program.
One of the main reasons why people lack mobility is because they are experiencing chronic pain. Chronic pain is any pain that lasts more than three months. This has to do with the mechanical system of our bodies, which includes our bones, muscles, and connective tissue. When these components are out of balance, we will experience pain as a message that our bodies need a realignment. Though these issues can be fixed, many people will ignore the pain, which can be detrimental.
Miranda explains that reintroducing mobility through gentle movements is key. Our bodies are designed to move. When we stop, our connective tissue begins to harden, leaving us feeling stiff. By moving gently, the connective tissue won’t tear. Essentrics is an exercise program that emphasizes this style of movement, enabling the body to be fully mobile while rebalancing and realigning all 650 muscles.
The human body is self-healing machine, but we need to know how to trigger it to self-heal.
Gentle movements will allow the body to regain mobility and reduce pain. If the body is not in pain, it can strengthen and move freely. However, if the body is in pain, protective mechanisms will prevent you from gaining and may even cause damage. To connect with Miranda Esmonde-White, purchase Forever Painless, or learn more about Essentrics, visit www.essentrics.com.
Strength training is an essential component of improving your health and fitness. Unfortunately, many people shy away from strength training because they are intimidated by the weights or they fear that they will become big and bulky.
However, you can do strength training by using your own body weight. This may take more creativity than using traditional weights. Though it may not make you as strong, it is still an appropriate alternative.
So, how do we get stronger? In order for our muscles to grow, they need:
As you do your workout, you may find some weak areas throughout your range of motion. Consider doing partial reps to work on that specific area of struggle, perhaps using bands or chains to create resistance.
In order to build strength, you must lift heavy things consistently. Follow this lifting by feeding and rest, then repeat the cycle. Always be sure to use good form and keep safety in mind. Strength training allows you to work your way up to better strength over time.
At the beginning of a new year, many people will set New Year’s resolutions. However, 92% of people who make these resolutions don’t stick to them. Why is this? It is likely because the resolution is not yet a commitment.
In order to be successful in meeting any goal, you must be committed. To get clear on your level of commitment, you must first ask yourself why you are making this resolution. What is your why?
When you know why you want to achieve this goal, couple that why with a vision for what your future will look like when you reach your goal. What is your vision of what health and fitness looks like? When you keep your why and vision top of mind, you then have a vow or commitment to do these things for yourself because you know exactly why you are doing them and are driven to achieve your desired end result.
However, having the vision is only have the battle. If you’re not willing to do the work to make your vision a reality, you won’t be successful. Do you love yourself enough to make this vow? If so, create a plan and stick with it.
This year, don’t just make new year’s resolutions. Make a commitment to become a better version of yourself. If you need help, check out the Surefire Results for Weight Loss Program. This is a program that provides real results through focusing on three lifestyle changes. You’ll also have access to me as your trainer and a private Facebook group for accountability. This program has a money-back guarantee, so don’t delay!
Dr. Joan Vernikos is a well-known expert in stress and healthy aging, a former NASA researcher and administrator, and the author of the new book Designed to Move.
Dr. Vernikos explains that as our lives have become easier, we have been lulled into an abnormal existence of sitting, as our bodies are biologically designed to move. In the last five years, analyses from data show a relationship between sitting and a variety of health issues including cancer, stroke, diabetes, and obesity.
Here are several tips on how to increase your movement and add to your overall health:
Awareness is the key. You can structure your life to incorporate new habits in the course of your day. Stand up in meetings, get up to get a drink of water, or walk over to someone instead of sending an email. Focus on frequency and consistency.
Designed to Move gives a basis of understanding of what our bodies should be doing, and what we can do to get back to that level of health and enjoyment. To connect with Dr. Joan Vernikos, visit www.joanvernikos.com.
Cardiovascular training is often the first trigger that gets people engaged in fitness. Participating in classes and running are enjoyable activities that cause a release of endorphins, while also improving blood flow and heart health. Here are 11 tips for better cardiovascular training:
Don’t begin a workout without warming up. Try walking or doing jumping jacks to get a good sweat going.
Knowing your why will help keep you committed. Your why could include having “me” time, improving cardiovascular health, or spending time with friends.
Knowing your goal will keep you focused. Set a goal and work toward it. Once you reach your goal, set a new one.
Set a progression so your body can adapt and continue to do everything you’re asking of it.
Allow your body to recover from the work it’s doing. Ensure you’re getting enough rest between runs.
Don’t neglect other modalities, such as mobility, balance, and weight training. These modalities will make you a better runner.
A good pair of running shoes is all you need. Add equipment over time. There is no need to spend lots of money when starting out.
Be in the moment and use runs as the “me” time you deserve.
You lose much moisture through sweating and breathing. Stay hydrated, especially while doing longer runs.
Be consistent, as this is extremely important for progress and seeing long-term results.
Try different classes and activities, both alone and with others. Determine what you like best and stick with it.
Set yourself up for success by embracing these cardiovascular training tips while doing your runs or taking classes!