Fitness will open your World, you went motivated? Focusing on what truly matters to you. Like where your body can take you, not what it can wear, however when you are fit clothes just look better on you, you will find a whole new kind of strength within you, you will celebrate your newfound strength. When you are fit and healthy you will experience breaking old patterns that are not good for you. Your body will help you to achieve a great many things within your life, that you may have thought was not possible for you. Your brain, your body, your spirit will work together, you will be most positive and confident in all that you do, you will experience a life-changing celebration with in you.
Throughout this article I’m going to give you information that will help you on your journey to be healthy and fit.
Let us now meet the warm up, Always do a warm up before doing any exercise, including walking or running.
(1) TO REACTIVATE GLUTS; HIGH KNEE TO REVERSE LUNGE: From you standing, draw your right knee up to ward chest as you are swing your left arm forward. Step your right foot back, lowering your hips so your left thigh is parallel to the floor, left knee over your left ankle. Press your left heel into the floor to return to standing; alternate sides.
(2) TO LOOSEN HIP FLEXORS; GRAPEVINE: From you standing, step to the left. As your left foot hits the floor, lift right knee-high and cross your right foot over your left. Step your left foot out again, then cross your right foot behind your left. Continue alternating crossing trailing foot in front and behind your leading foot. Repeat in the other direction.
(3) TO STRETCH QUADS AND STRENGTHEN HAMSTRINGS; BUTT KICK: From you standing, bend your left knee to bring your left heel up to your left butt cheek as you swing your right arm forward and your left arm back (as if you’re running). Return to you standing, then repeat on your other leg, Alternate sides, speeding up to a running pace.
(4) TO IMPROVE RANGE OF MOTION; LATERAL LUNGE: From you standing, step out to your left and shift your body weight over your left leg, keeping your torso tall and lowering until your left knee is at a 90- degree angle and your left thigh is parallel to the floor. Repeat on your opposite side.
YOUR MIND MUSCLE-CONNECTION
For so many of us, a yoga class is the first time that the mind-body connection is a major component of our work-out (matching the breath to movements, thinking about each muscle as it stretches or squeezes). However, the same concept should-and can-be applied to all exercise that we do. Your ability to focus on your muscles as you are working out can actually help you produce more growth and yes, strength, says trainer and physiologist Dean Somerset, CSCS, Also being mindful of how you move has a very positive impact on your brain as well.
Some individuals are just born with a better body-mind sense ( e.g., your super-coordinated and graceful friend), practice can help you perfect yours my friend. In time, a stronger head-to-toe feedback loop can lead to more power, a bigger mood boost with fewer injuries, from all of your workouts. Here are some steps that you can use, tailored for every stage of activity-at the health club, the gym, studio, park, or wherever your sweat may takes you Ready, set, now think!
(1) LET US SLOW DOWN TO START
Most all of us carry some stress in our bodies that can hold us back in our workouts, says Jen Esquer, DPT, a WH adviser. All of us can release it by turning on our parasympathetic nervous system ( basically our rest-and relaxation switch), which will nix our overall tension and will increase muscle activation and mobility. Here’s how; Take very slow breaths into your nose and through pursed lips. As you breathe, think yes think of filling up that space in your lower rib cage instead of your chest. Search your body for any tension (like in your shoulders and jaw) and let it all go. This body-scanning meditation-which you can always perform yourself or with an app like Headspace-helps guide you and warms up the mind-body mechanism, notes cognitive scientist Sian Beilock, PhD, president of Barnard College, also the author of How the Body Knows its Mind. Always keep going until you feel that your muscles are release and your body is relaxed.
(2) VISUALIZE YOUR PERFECT WORKOUT
Just imagining, that your session are going well can lead you to crush it. Does it sound too good to be true? Study from the Journal of Neurophysiology illustrated the power of seeing all your actions in your head. Study participants who had one arm immobilized in a cast were able to prevent wrist-stength loss just using thinking through the process of flexing their wrist (without really moving it) . “Practice isn’t very simply doing an activity over and over, says Beilock. “If you think about it, all the right way beforehand, you can practice how your body and brain will communicate when you’re in the moment. Take five or ten minutes before your workout to ponder, say, how you won’t slow your pace when you get to that steep hill on your running path. Instead, keep telling yourself you’ll swing your arms and drive your knees harder so you can maintain your speed. Picture that happening.
(3) READ YOUR BODY’S SIGNALS OF DISTRESS
For us to avoid getting hurt, it is always crucial to know the difference between workout discomfort-normal post ( LIKE THE SORENESS) and cues of true injury. What to watch when you’re wrapping up or right after you are finish; pinching, pulling, snapping, or a deep aching. “If you feel a sharp pain that is lasting after an action is completed, or one that pinches at the very end of your range of motion, always back off that movement, says Esquer. If it continues to last longer that a week, you should meet with a PT or a sport’s doc to ID what may be going on. (And if you are feeling dizziness, or light-headedness, tingling while you’re sweating, please take a break, drink some water, and breathe slowly through your nose until it all passes, says Esquer.)
(4) REFLECT ON THAT SWEAT
Pilates and lifting have recently been shown to reduce anxiety and depression. Researchers are not really sure why. However one theory is that just you believing your workout will benefit your mental health actually makes you feel better, says Brett Gordon, a researcher who is a postgraduate at the University of Limerick in Ireland. One way for us to reinforce positive associations with exercise? Answering just a few quick Qs can help you prepare for the next session, making your body-mind connection more solid.
Let us give those jaw muscles a rest, Bulking up requires us to do a lot of chewing. I was eating sometime six meals a day, each consisting of 30 grams of protein. This is where the mighty protein shakes can help. I went with three meals of real food and then I incorporated three liquid shakes to help cut down on all that mastication. Always make the diet portable, pick smart and pack smart when you are away from your home., I hit some real bumps early when I went on one of my road trip. My friends, when you are out to eat, pony up the extra cash for a bowl of berries at breakfast time. And then leverage some protein for snacks: low-sugar protein bars, some beef jerky, nut-and-seed trail mixes. Prep for that meal prep. Bulking diets will require some structure to thrive. Try the schedule Carlin developed for my busy schedule: Shop on a Tuesday and meal-prep four meals for lunches and dinners for that night. Then go shop and meal-prep three more lunches and the dinners on Saturday to get you back to Tuesday. Yeah I know it sounds like it will be a lot of work, however once you set up a routine, it will be easy. Fiddle until you find what works. My friends take care of that body of your and that body will take care of you without a doubt.
May good health always be with you. Humbly your Paul Earl
6 thoughts on “HEALTH AND FITNESS PLANS-FOR YOU”
Good Morning Paul,
I found some good advice and exercises in your post Health and Fitness plans for you.
Yes, I know that a lot of athletes and sports people repeat what they have to do step by step in their head. Like that the brain thinks you have won the race or competition already as the brain does not distinguish between the real happening or you thinking it has happened.
The food we eat is of utmost importance. The same as a car cannot run on bad quality petrol your body cannot function on crap and fast food.
Every day I do my little routine of exercises, I eat good food as close to nature as possible and I can say my overall health is better than 40 years ago. I have even improved my bone density by 5% over a 2 year period as now I eat more nuts and seeds. The modern human moves too little and the overall lifestyle has not improved. That is why posts like yours are important to give the people a push in the right direction.
Good morning Taetske, if you were lifting weights, to give an example, if you will place your focus on the muscle part that you’re working on, that muscle part will grow faster and larger. This is a body-mind connection, There have been many scientific studies concerning this. If you focus is on your legs when you are running they will perform better for you. The illustration that you gave concerning the car and body are absolutely correct, take care of the body, give it the correct nutrients and that body will serve you well. If you do not, that body will break down. As long as you’re doing something a few days a week to exercise that body it is a good thing, however, if you have the time, do a minimum of 3 days a week, minimum of 45 minutes per day. As far as food go, eat all the salmon that you can, pink salmon is better. All ways drink between 8 and 16 glasses of water a day, have something green with every meal, try to eat some citrus fruit everyday. Doing this alone will improve your overall health. I sincerely thank you for visiting weightlifting For A Beautiful World. If it is ever anything that I can do for you please reach out to us. May you always be in good health. Humbly your Paul Earl.
Those are great warm-up exercises. The only one that’s really familiar to me is the lateral lunge. I usually do it right after regular lunges. On the subject of nutrition, I like the idea of six meals a day. I’m at four right now and it has already helped me get better control of my weight, compared to stuffing down three big ones. The body-scanning meditation suggestion is a great idea, too. I’ve done that before, but usually to wind down at night. Never thought of doing it before a workout, but it makes sense to get rid of some of that stress first.
Good afternoon Mark, one should always warm up before you do any exercise. One of the biggest reason is to loosen up your muscles and joints and warmer than up, by do so it will help you not to get hurt. The body-mind connection, whenever you are working on a certain muscle part you should be focus on that muscle part, in turn that muscle part will increase better, and quicker. By doing breathing exercise along with short-term meditation before you workout will eliminate the stress that’s within you, and make your workout much better. 6 to 8 small meals a day is mush better for the body than three large meals. You will be able to control your weight a lot easier, try not to eat after 9 pm. I thank you for visiting Weightlifting For A Beautiful World, if it is anything that we can do for you please reach out to us. May good health always be with you. Humbly your Paul Earl.
Hey there! Thank you for this very useful and informative post.
Stretching is really important before your actual workout because it can boost your exercise performance. Stretching increase the range of motion, power and flexibility.
I keep in mind that the mind-body connection is important during workout. Mind-body connection might help you avoid overdo in exercise.
Congratulations for the great work.
Good afternoon Joemer, stretching, rotating, with movement, shoulders, neck, arms, hands, legs and feet will warm them up, get them ready for exercise and will help prevent injuries. Body-mind connection, by you placing your focus on the body part that you are working on , it will help to increase it in strength and in size. Always remember muscles have memory, It have been many scientific studies on this subject that shows this is true. If you will continue to exercise I can assure you, that you will live a longer quality life. However at the same time you must give your body the correct fuel and water. I thank you for visiting Weightlifting For A Beautiful World. If it is anything that we can do for you please reach out to us. May good health be with you always. Humbly your Paul Earl.