exercise

The Most Common Reasons People Fail their #FitnessGoals

We’re fast approaching the tail-end of 2017 (some faster than others). Know what that means? It means we’re standing up the cusp of a whole new year of failed #fitnessgoals.

Okay, maybe that’s a bit harsh. But the hard truth is, everyone falls short from time to time, and there are always hurdles on the way to success. It’s all a part of progress. Fitness is no exception.

Why do so many people fail to achieve their fitness dreams? Well, for one, staying in shape can be tough. It requires you to develop habits for healthy living, and that takes time.

There are also some common pitfalls that keep people from reaching the heights they desire.

#Goals and Actions Don’t Match

Too often, different exercises and activities get lumped together under a general umbrella of ‘fitness’. But not all activities will generate the results one desires.

For instance, long-distance running will do great things for your cardiovascular health, but it won’t burn fat nearly as effectively as weight training. Hitting the weight machines can help you lose weight and get lean, but it won’t improve your balance. Zumba is a lot of fun, but if that’s all you’re doing, it’ll take a lot of super intense shuffling to lose weight.

The form of exercise you most enjoy may not be the one that best aligns with your personal goals. In that case, something has to give. You’ll have to alter your routine or adjust your expectations of the outcome.

But it’s better to do this now than to be disappointed or frustrated with a lack of results in the direction you desire.

No Progress Tracking

Fitness gains aren’t always visible on the outside – at least not right away. Building strength and endurance takes a lot time, and progress doesn’t always show in your body at first.

However, just because you aren’t looking leaner or stronger doesn’t mean you aren’t making progress. Finishing the course in record time is progress. Achieving heavier lifts is progress. Finishing complete sets where you fell short before is progress.

It’s important to keep track of your progress on paper (or electronically) and not just gauge your goals by your physical appearance. Otherwise, you’re more likely to lose motivation. And if the data shows you really aren’t making progress, that’s valuable information that can help you make different choices.

No Accountability

Starting a new routine is hard. We all have a hundred things going on in our lives, whether it’s work, family, illness, or other things that pull our attention away from our #fitnessgoals. No matter how disciplined you are, sticking to a fitness routine takes a hell of a lot of commitment.

A Stanford University study split 218 people into three groups and asked them to exercise 150 minutes a week. The participants who received a monthly phone call from a Stanford health educator exceeded the goal; the ones who got an automated call did too, though just by a hair. But by and large, the people who were not held accountable failed.

Having someone else to hold you accountable, be it a friend, a team, or a personal trainer, makes it much easier to stay on the path towards your goal.

 

exercise

How to Turn Walking the Dog Into a Fitness Routine

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There’s no replacement for a good, long walk when it comes to keeping your dog healthy and happy. Just like humans, going for a walk gives dogs an opportunity to burn calories, strengthen their cardiovascular and respiratory systems, and unleash all that pent-up energy that accumulates throughout a long day.

Walking the dog is also a great addition to your fitness routine. One survey showed the average dog owner gets an at least five and a half hours of activity per week just from going for walks. Plus, most people find it a lot more fun than hitting the gym – in the same survey, 86% of respondents said they enjoyed walking the dog, while only 16% said the same about going to the gym.

Here are tips to boost the health benefits of walking the dog.

1. Interval Training

Most people walk the dog at an even pace, but you’ll get a better workout if you switch it up.

Start your walk with an easy, five-minute warm-up, then pick up the pace for a set period of time (two minutes, a city block, the distance between lamp posts, etc.) before returning to a more leisurely stroll. Repeat. You’ve just added interval training to your dog-walking routine!

As you and your dog become better at it, you can increase the faster-paced intervals and decrease the period of rest. It’s okay if you can’t always stick to the interval structure as long as you keep moving.

2. New Routine

You’re going for a walk anyhow, so seize the opportunity to explore a new part of town! You’ll expend more energy navigating uncharted territory, going up and down hills and winding through foreign streets. It exercises your brain as well as your body.

Try a local hiking or walking trail when you have time for a longer walk. Your dog will love getting back to nature, and you’ll get more of a full-body exercise than you do on flat ground.

3. Time Trial

If you’re used to the same old walking route, try timing yourself to see how long it takes you. The next day, challenge yourself to beat that record. Once you and your dog are pros at it, try expanding the distance or doing more than one lap.

4. Challenge Fetch

When you and your pup play fetch, don’t just stand there and wait for the ball to come back to you. Use that time to get in some extra exercise! After you throw the ball, challenge yourself to complete reps of a strength move like squats, jumping jacks, or lunges. Or, you could run as far as you can in the opposite direction, boosting cardio for both you and the dog.

exercise

How Exercise Benefits Your Brain

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Geeks and athletes are often depicted as polar opposites, but exercise isn’t just good for the body; it’s also good for the mind. Many studies demonstrate the positive effects of regular exercise on cognition and mental health. Here are just a few of the scientifically-proven ways exercise benefits your brain:

Neurogenesis

It was once thought the brain couldn’t create new cells once it was finished growing. However, in recent years, it’s become clear that the brain can grow new neurons in a process called neurogenesis. There is evidence that aerobic exercise can help increase new brain cells.

Mood Disorders

There’s widespread belief that exercise can help to ‘cure’ depression and other mood disorders. This isn’t true. However, working out can have a positive effect on some types of depression, and scientists consider it a promising treatment for mood disorders alongside formal treatment. Vigorous exercise also has positive short-term effects on mood, as it requires a great deal of concentration and distracts from other intrusive thoughts.

Dementia

Studies have shown that people who exercise regularly are significantly less likely to develop degenerative diseases like Alzheimer’s and dementia. Even people who start exercising later in life can benefit from the effect.

Cognition

There’s a growing body of evidence showing that kids who are active perform better in school. Children who exercise often are better able to focus, perform tasks, and recall information on tests. But this benefit isn’t just for kids; staying in shape can also improve cognitive performance in adults. One study by Scientific American showed that regular exercise can enhance brain function over a lifetime, especially if you stick with it as the years go by.

exercise

4 Scientific Benefits of Having a Work-Out Buddy

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Exercising with a friend is a lot more fun than going it alone. But did you know it can also improve your performance and help you reach your goals faster?  Having a workout buddy has scientifically-backed benefits that will make you eager to drag your friends out to the gym.

1. More Gain, Less Pain

Researchers at Oxford University’s Institute of Cognitive and Evolutionary Anthropology did a study on the school’s world-renowned rowing team. The team was divided into groups of six people and instructed to perform an identical rowing machine work out. The only difference was that some groups exercised alone, while others synchronized their workout with the rest of their team of six.

Afterwards, the researchers tested each rower’s pain threshold by applying a blood pressure checker until the rower felt pain. This is a quick and easy way of measuring endorphin levels – a chemical in the brain that produces a sense of well-being and helps to block pain. Just about all vigorous exercise produces endorphins, but the rowers who exercised in groups had pain thresholds twice as high as those who went it alone.

Researchers aren’t sure why this is, but they suggest it’s due to the evolutionary benefits of group bonding. Whatever the reason, working out in sync with a partner or a dedicated group can help you endure the burn of a tough workout.

2. Stay Motivated

According to the American College of Sports Medicine, working out with others will help you stave off the boredom of a repetitive workout, making you more likely to stick with it. Having a partner will also help you stay accountable to your plan. Motivation can be a challenge both for beginners and experienced athletes, so this is a major benefit of working out with a partner.

3. Exercise More Often

A study by researchers at the Institute of Applied Sciences at the University of Aberdeen found that having an exercise companion will increase the overall amount of exercise you do, especially if your buddy is emotionally supportive.

Half the participants in the study were told to find a new workout buddy, while the rest continued with their regular exercise routine. The result was that those with a partner were more got out to the gym more. The effect was even more profound when their new companion offered emotional support and encouragement, even more so than practical support like never missing a workout session.

4. Perform Better

Perhaps the most persuasive argument in favour of exercising with a buddy is its effects on performance. A study by the Society of Behavioural Medicine found that doing aerobic work with a partner improved results – especially if your performance matters to the other partner.

Here’s how this interesting study worked. The researchers divided participants into three groups and told to ride an exercise bike for a certain time based on their heart rate. The first group exercised alone. The second were assigned a virtual partner to work out with, communicating over Skype. The third also had a virtual partner, but were told the results of the test were based on the performance of whichever partner had the weaker performance.

But there was a catch. The third group didn’t really have a virtual partner at all – the person they saw on the Skype video was actually a recording, and the recording was looped so that the virtual partner was always outperforming them.

The second group, with a true virtual partner, performed better than the group that worked out alone. But the best performance came from the third group, who rode longer than the second group and more than double the first. This goes to show that exercising with a buddy is beneficial to begin with, and it’s even better when you’re counting on each other to perform well. A little cooperation (or friendly competition) can go a long way.

exercise

You Can’t Control Weather, But You Can Still Defeat It

Living in Canada can be a wonderful thing…except during the winter. Don’t get us wrong, there are some people who love to ski and play hockey, but many Canadians would be completely fine without winter, particularly those who love so-called summer sports.

We say so-called because air-supported domes provide a very viable option for those who want to play traditional warm weather sports when the thermometer is way, way down in the minus zone and the snow buildup makes going outside a frigid proposition. The ability to play tennis in a climate-controlled dome during the Christmas holidays is a very enticing prospect for many people. As domes become more commonplace around the globe, more and more individuals can and will take advantage of that freedom.

sport dome

If your community is considering a dome, here are some questions to think about:

Domes can provide a lifeline for those in both big cities and small towns who do not live near facilities that would allow them to practice their favourite pastimes whenever it is convenient. Domes can also host leagues; this means that air-supported facilities can successfully serve both individuals and those wishing to engage in team sports in a dome where they can do either 365 days per year.

So, in 2017, we haven’t yet reached the point where we can control the weather, but we can still defeat it. Air-supported domes make that possible.

exercise

The Brilliance Behind Football Result

College football has actually been called a pure game. The players are out there on the field betting magnificence and school pride. They do not make money and numerous of them are wanting to get a shot at the NFL. College football has no salary cap and there’s absolutely nothing stopping a school from signing numerous top employees in the country. In fact, a current report showing the top high school possible employees exposed that a strong bulk had USC and Texas on their list of college options. Good players wish to play at a good school. As a result good schools get better and bad schools get worse.

Please remember that football players are among a few of the very best athletes on the planet as football at global levels requires this kind of athleticism. Likewise be aware there is nothing completely universal about football training. A football training program has to be tailored to meet your very own particular requirements. You might not have the resources to train 6 days a week and strictly speaking, you are not required to.

Additional Information on Football Result

Even if you just have a number of days a week extra for football conditioning, you need to still have the ability to adapt and differ the programs with correct assistance of a football fitness instructor. You should likewise participate in, if possible, a functional stamina program created to correct any imbalances that may crop up as a result of a laborious football training program.

Sportspersons, especially football players are the type of athletes that can gain from exactly what is called a hypertrophy program. This is a weightlifting program designed to increase muscle mass.

The speed and agility training program has be necessarily low in intensity. Excessive running and interval training can hamper the advancement of muscles mass and maximal stamina. Some light aerobic training may instead be more useful.

exercise

New Innovation That Can Change Your Life

For all we know, health is very important to us. But what is health? According to The World Health Organization (WHO), health is defined as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” For short, it is a state of being free from any illnesses or injuries. We should take care of our well-being and prioritized it. We have lots of questions on how we could take care of our health. There are things we can do and methods on how to maintain and keep a healthy body.

In order to do that, we often visit our doctors for check-ups or follow up. But if one day, you put yourself in a bad situation or you are in an accident and you need something with regards to your health, insurance, emergency contacts? Are you actually have to bring it all the time? Do you want to have a paperless and worry free feeling of not having the important documents with you? These questions will help you think what is best for you when it comes to your well-being and it will save you.

Have you heard about an emergency ID? Emergency ID makes quality, affordable medical ID jewelry and ID cards for 20 years. It helps you to have your information intact and have it with you all the time. They can provide a beautifully made medic alert necklace that can store unlimited information about your health, insurance, emergency contacts.

health

It comes with a file and have the ID Code engraved on your Emergency ID product, or put it on any other item you want. It means, you can put it in your necklace, bracelet, ring, or any items you wear every day. Customized it all you want or whatever design you prefer. For example, you need a bracelet for people with diabetic conditions. Your information about your health conditions are in your data file. Whenever you need it, you can access it anytime. It will make your life easier and worry free.

exercise

My Spiritual Journey

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A couple of months ago, I made a drastic change in my life.  I had a dream where my health was affecting me in a negative way.  All the things I did in my life was not positive and nothing was making me happy.  This dream truly woke me up to reality.  I realized I wasn’t living life to the fullest, and that I wasn’t the healthiest I could be.  I wanted to make a change so that I could feel better about myself and in turn, help others make the same change in their lives.

I decided to start this blog to document some of the changes I’ve made and to include tips and tricks I’ve learned over these past couple of months.  My journey is not only a physical one but spiritual as well.  I believe that with the proper mindset, you are able to achieve anything.  I have suffered with diabetes my entire life, and I am now willing to change my ways in order to fight this disease.  Join me on my journey and live your life with meaning.