In a busy world, you only have a short period to spend stretching your muscles and shedding off excess fats. You have been working out for quite some time but you observed lately that your routine and the result of your exercising have somehow plateaued. Getting into the same workout program seems to appear monotonous, repetitive and boring. It’s the same activity again and again.
With limited period that you can spend on exercise, how do you make the most of it and bring your A-game? It is about time to up your ante and level it up by maximizing your next workout session.
Make a Game Plan and Map Your Exercise
To make the most of time constraints, cut down on other activities not related to your exercise. Without you being conscious of it, you waste precious time chatting with people in the gym or wandering about. If you have a ready plan on what you are going to do and the time you need to spend on each exercise, you can have a more regulated flow.
Warm Up Going to the Gym
You probably spend more time on traffic going to and coming from the gym than the time you are actually in it. You can walk or bike going to the gym or if it is a bit far and you need to commute, get off a few stops ahead and walk your way towards it. That is managing time well and making the most out of your situation.
Exercise Different Muscle Groups
Strive to do exercises that will target your body’s various muscle groups. You can combine movements like squats, presses and lunges to work multiple joints and muscles at the same time.
Watch Your Rest Time
Limit your rest period and keep your eye on the clock. While taking a rest, do some low intensity actions so that you keep your movement going.
Get Into Intervals
You can interchange from high intensity to low intensity training. Get into aerobics, start at a steady pace then increase grade, speed and resistance after a few minutes. Switch from one into the other every three minutes or so by repeating the procedure four or five times.
We all know what exercises can do on your overall health. It keeps your blood flow moving, improves your heart rate and it has such a positive effect on your immune system and metabolism. However, we should also acknowledge how much it can do to improve your skin health.
Do you know that exercise can keep your skin vibrant and healthy? The increase in the blood flow caused by these various physical activities allows the nutrients to be effectively distributed all over your body, including your skin cells. With your skin properly nourished, you’re sure to have supple skin. Exercise can also ease your stress level. This is something that we don’t want in our lives because too much stress could take a toll on your skin health. With stress, your body tends to produce excessive oil which can cause several skin problems like acne and eczema.
Yoga strengthens and tones the muscles. Above all, it also allows you to be more self aware and it allows you to be in a more relaxed state. Less stress means less breakouts and skin oil production that can damage your skin.
Running is a cardio exercise that can improve your cardiovascular health. With running your blood pressure, heart rate and blood flow improves. This means that your skin cells are getting the essential nutrients it needs to regenerate. When you do run outside, do not forget to wear sunscreen for added protection. You have to remember that too much exposure to the sun could cause premature aging.
Face and Neck Exercise
These exercises may only take less than a minute a day but it can do wonders to your skin. It may look and feel a little silly at first but facial exercises could help you get a firmer and younger looking skin, and we all want that, don’t we?
Nothing will ever prepare you for motherhood. Sure you’ve read the books and listen to the stories of other mothers and you think you’re ready but now that the baby is here, you found out that what you are expecting is far from what you are experiencing now. We’ve listed a few tips for you that will hopefully help you transition into your role as a parent.
Don’t panic. Crying is the only way babies communicate. They cry when they’re hungry. They cry when they need a nappy change. They cry when they’re hot or cold or uncomfortable or they don’t feel well. You may not be able to tell the difference yet but don’t worry. Pretty soon you will. Just give yourself time. For now, what you can do is try different things. Check the diaper. Check the temperature. Carry your baby differently. Maybe she wants to rock her in your arms or maybe she wants to be carried upright.
Feed on demand. This is especially true for breastfed babies. Unfortunately, babies do not have a schedule. You have to watch out for hunger cues. Feed your baby as soon as you see him rooting. Do not wait for him to cry. Then it would be too difficult to latch him on to your breasts and position him properly. Breast milk too is easily digested so you may have to feed him more often.
Don’t hesitate to ask for help. The first few weeks is the most difficult. Both you and the baby are adjusting. One of the biggest challenge in motherhood is sleep. Get as much rest as you can and ask for help in looking after your baby so you can lie down for a bit. Or better yet, sleep when the baby’s asleep. This should help you recharge.
It’s ok to say “No.” Friends and family members tend to get too excited with the arrival of the new baby. They can’t wait to see him or hold him and they’d often come over to visit. It’s ok to put a limit on the number of visitors that you see or the amount of time they can stay. Some may disagree but just make them understand that this is for you and your baby’s best interest.
Set some time for yourself. We all need this. Ask someone to look after the baby for maybe 10 minute or so. Take that time to focus on you. Take a bath. Read a magazine. All the diaper changing and the feeding can be overwhelming for new moms and it’s ok to take a break and think of yourself for a while.
Most babies have some baby fat which is nothing to be concerned about. In fact almost all cases of baby body fat is fine if you are breast feeding. But parents do get concerned and can often start looking at options as to deal with the baby body fat. If you are concerned about your baby’s weight or your baby looks like he or she is carrying a lot more fat than other babies, then it’s probably a good idea to go see your baby’s regular doctor. This will take the guess work out of your baby’s health. This way you will know for sure if there is an issue that needs to be addressed or if it is just a normal part of being a baby.
With body image such an important thing these days, this can also extend to our baby’s. Not that they care about being a little overweight, but parents are feeling judged about it instead. A baby’s weight is a growing topic and more people are becoming concerned that their baby is ‘too fat’. In most cases, the parents are just worrying about nothing as long as they are breast feeding or are giving their child a healthy diet. However, if you think that your baby’s eating a healthy diet but it still overweight, that is probably the time to go to your doctor.
Not all babies grow and put on weight at the same time, so your baby may look a lot fatter than other babies their age. The cause could be a number of reasons such as your baby is developing earlier or faster than some other babies. It is very possible that your baby’s size will be very similar to other babies in a few months after a growth spurt.
When you take your baby to the doctor for a regular check up, the doctor measures all aspects of the baby including height, weight, and BMI and will compare your baby to other babies of the same age and sex. If you think your baby is too fat, don’t be putting them on a diet with the latest and ‘greatest’ diet tricks such as a low carb diet, paleo diet, or meal replacement shakes. Breast milk is far better for the baby’s health. Remember, babies need a diet which is high in fat to help them grow fit and healthy.
Want some tips to help prevent excess baby fat? Try these out. Breast feed as long as possible within reason, don’t feed your baby things such as juices or unhealthy shakes, and finally, try to maintain your weight during pregnancy. And remember, your baby is starting to develop during pregnancy, this means that it is very important that during pregnancy you don’t eat junk food or sodas, drink alcohol, smoke, or do drugs.
More and more people are now on the go, traveling from one place to another, finishing up one errand after another. When things get too busy, you may not have enough time to line up at some store to get your snacks. Going to a fast food restaurant may not even be a healthy option. What you can do is prepare and take with you healthy and natural snacks that you can eat while you are on the go. Here are a few ideas:
It can be peanuts, almonds, cashews or whatever kind of nut you prefer. This helps stabilize your sugar level and keeps you feeling full for long periods of time.
Homemade Protein Snack Bars
These are not just pre or post workout snacks. You can throw a couple of these in your bag if you want to eat a quick snack. There are a lot of protein bars in the market nowadays but the beauty of making your own protein bars is that you are able to control the process of making the protein bars and the ingredients you include in this energy food. This will surely give you the protein, fiber and energy that you need.
Apples are great alternative if you are craving for something sweet. It is low in calories and high in fiber. It also helps in managing your blood sugar.
Trail mix is a combination of dried fruits and nuts. This is a perfect snack to help you maintain your energy as you go through your day-to-day activities.
Whole Wheat Pretzels
Pretzels are packed with fiber, folate, zinc and iron. It also contains carbohydrates that will help fuel you up to get you through your day. Snack on pretzels instead of your usual tortilla chips because they contain less calories. Just make sure that you check the amount of salt in the pretzels that you take with you as a snack.
Nothing is more beautiful than having healthy skin. Sometimes you don’t even need expensive facial products. All you need to do is go back to the basics of facial skin care. Most often, unhealthy skin is caused by lack of hydration, rest, exercise, bad lifestyle choices or poor skincare routine. These can be addressed and can be corrected if you really want to have a healthy skin.
First, wash your face. This is necessary when you wake up in the morning and most especially before you go to bed at night. You have to remember that all through the day you go through all your errands and your tasks and all these dirt and make-up could clog your skin pores. If you do not wash your face then you will most likely wake up with a huge pimple on your face.
Second, use minimal amount of make up. Make-ups do clog your skin. Give your skin a chance to breathe and instead save make-ups for special occasion. When the time comes that you really need to wear one, make sure that all these are properly removed before going to bed.
Third, use sunscreen. We’ve all heard this several times. The rays of the sun can be harmful and could cause skin aging. Worse thing that could happen is you will have skin cancer. Just a little protection goes a long way.
Fourth, exfoliate. Exfoliating twice a week means getting rid of all the dead cells on your face. This will clear up your skin will make it appear smoother.
Lastly, always moisturize. All that cleaning and scrubbing will strip the oil from your face. A good moisturizer will keep your skin healthy and hydrated.
Follow a skincare routine religiously and make healthy lifestyle choices. You can also use some of these methods for the rest of your body to help prevent stretchmarks. Ditch smoking and drinking and spend time on physical activities instead. You will notice the change in your skin health in no time.