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Saturday, 8 February 2014

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Health & Fitness Magazine Biography

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When it comes to life, do you rise to the challenge or let situations get the better of you? On a day to day basis do you have a positive or negative outlook on life and everything that it chooses to throw your way? Life can be challenging at times, there’s absolutely no doubting that whatsoever. How you choose to deal with it is completely in your own hands.

There’s a lot to be said for having a positive outlook on life. Achieving this state of mind however, is sometimes a completely different situation. From an exercise point of view, the emphasis on positive mental attitude is massively underappreciated and misunderstood. Have you ever been in the gym and thought about lifting a certain weight and then stopped and talked yourself out of it? It could be your mind and not your body that is stopping you from achieving a new personal best or reaching that level of excellence.

Positive mental attitude is important in an array of situations; sporting excellence is just one of them. It can take you to a place you’ve never been before and have you experiencing feelings and emotions which you’ve never felt before. What’s more, it’s contagious and will continue to develop both within and between individuals you choose to spend time with. So how can you achieve this desirable state of mind? This article aims to find out just that:

Ways To Enhance Your Positive Mental Attitude

Identify Your Negativity:

To kick us off and get us started, it’s important to recognise and appreciate where your negative thought processes initiate from. If this doesn’t occur then you can become trapped in a vicious cycle and these thoughts can start to overtake your life. Take time to think where these negative thoughts stem from and any patterns that emerge.

Share Your Thought Processing:

Keeping thoughts and emotions bottled up is the worst thing you can possibly do. Confide in a family member or friend and let it all out. Simply by expressing yourself in this manner you’re allowing these negative emotions to leave your mind. Not only that, but you might find new perspective and rationale following this release.

Force Yourself To Be Positive:

Once you’ve identified your negative source and expressed your feelings, you are now in a position to be able to deal with this. Tell yourself that you will remain positive and seek to always find positives in your given scenario rather than focusing on the negatives. For example, I will recover from my injury and return stronger than ever.

Evaluate These New Thoughts And Feelings:

After you’ve been forcing yourself to be positive for a while, allow yourself to consciously appreciate this shift and how it is working for you. Not only will in give you further control, but simply by contemplating this shift in attitude should further develop positive thoughts and feelings. Keep moving forwards and aiming high.

Put The Theory Into Action:

Your negative thought processing didn’t develop overnight, nor is it likely to disappear overnight either. Put all this positivity into action and begin to introduce it to all of life’s stresses and strains. Eventually this forward way of thinking will begin to become second nature and your sub conscious will start to take over. Treat this shift as a journey.

Final Word

So there you have a step by step process to alter your mindset and begin to significantly enhance your positive mental attitude levels. Remember there is no quick fix or easy answer and this mindset shift will take time. Whether you apply it to your work, family or social life, why not make the conscious decision to do something today and reap the rewards tomorrow.

Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips

Monday, 3 February 2014

Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips

Health & Fitness Magazine Biography

Source Google.com.pk

Looking to blast calories? Get ready -- it's going to be intense.

"It’s got to be high intensity, whatever the workout is, if you’re going to torch calories -- not just burn them,” says Bret Emery, a behavioral psychologist and weight loss specialist based in Weston, Fla. “Heart rate is key. That’s the speedometer of the body. If we speed the body up, it will burn more calories, just as a car will burn more fuel if it speeds up.”

Weight Loss Made Easier

The following workouts will zap calories, but they’ll also push your body way past your comfort zone. So check with your doctor before taking on the challenge. Don't just tell your doctor you want to work out -- let him or her know exactly what you're planning to do. That way, your doctor can make sure you're ready.

If you're not active now, remember that it is better to ease into exercise in order to help prevent injury. Even though you may want to go all-out immediately, it's wiser not to.

Interval Workout

Interval training is all about challenge and recovery -- over and over -- for a cardio blast.

You can do intervals many different ways -- running, on any sort of cardio equipment, or in a pool.

This particular workout -- which comes from Michael Banks, certified personal trainer and owner of Body by Banks Corporation in Salt Lake City -- uses a treadmill. If you're already fit, you can add dumbbells for an extra challenge.

1. Warm Up: On the treadmill, with the incline set at a challenging angle, power walk at a speed of 3-3.5 for 7 minutes. Keep your elbows up above your heart. Stop, get off the treadmill, and stretch.

2. Sprint: Drop the incline to 0, increase the treadmill speed, and sprint hard for 30 seconds. Aim for 90% of your maximum heart rate. To recover, bring your speed down to 3 and walk for one minute.

3. Squats: Get off the treadmill and squat, with your bottom out to the rear and your legs slightly apart. Then jump from the squatting position into the air, landing in the same squat position as before. Do this for one set of 15 or 20, working your quadriceps. If you’re already in good shape, hold dumbbells by your sides.

4. Overhead Presses: Do 15 or 20 overhead presses with the weights, pushing them straight up and directly over your shoulders.

5. Sprint: Get back on the treadmill and sprint for 30 seconds (no incline). The goal is to be at 80% of your maximum heart rate. To recover, decrease your speed to 3.0 and walk for one minute.

When she first stepped into the pool, Makeda Pennycooke didn't know how to swim. Pennycooke, an executive pastor from Charlotte, N.C., had signed up for lessons in hopes of getting a workout and conquering her fear of the water.

During her first lesson, Pennycooke learned it was going to take some practice before she could swim a lap. "I was really discouraged at first because I felt like I wasn't getting it," she says, "but after two months of lessons, it started to come together and I realized that I loved swimming."

Swimming Benefits

Hitting the water has long topped lists of best workouts because it's a low-impact exercise that puts minimal stress on the joints and a heart-pumping cardiovascular workout that builds endurance and helps lower blood pressure and cholesterol levels. A 155-pound woman burns about 223 calories in 30 minutes. Plus, the resistance of the water forces your body to work harder to complete each movement, toning your biceps, triceps, back, chest, stomach, and leg muscles as you swim.

"Swimming isn't about perfect strokes -- at least, not at first," says Jane Katz, EdD, professor of health and physical education at John Jay College of Criminal Justice at City University of New York, and author of Swimming for Total Fitness: A Progressive Aerobic Program. "New swimmers should just focus on getting into the water and moving."

Beginning Swimming

Not all swimming workouts are the same. How you structure your water routine and the strokes you choose make a difference. Beginners often prefer the backstroke and sidestroke, which are less difficult and don't require breathing out underwater. More experienced swimmers who want a demanding exercise session favor the butterfly and freestyle strokes, Katz says.

The trickiest part of learning to swim is mastering the art of breathing. Katz suggests practicing in the shallow end: Put your face underwater and exhale through your nose and mouth, lift your face out of the water and inhale, go back under water and exhale. Keep practicing until it feels comfortable.

Pennycooke's lessons lasted 30 minutes, and each week she was stronger, faster, and more confident in the pool. "The first time our class swam 10 laps, I was one of the last to finish, but I didn't care because I felt such a massive sense of accomplishment," she recalls. "To go from a nonswimmer to a swimmer is a huge item checked off my bucket list."

What You Need for Swimming

To ensure your workout goes swimmingly, swim expert Jane Katz, EdD, suggests stocking up on a few essentials:

Swim cap. A fitted cap keeps your hair in place, reduces drag in the water, and helps protect your hair from pool chemicals like chlorine. Beginners should stick with the more comfortable silicone caps, while competitive swimmers favor thinner, tighter latex caps.

Goggles. Protect your eyes from irritation and inflammation while seeing more clearly underwater. Transparent lenses are best for indoor swimming, and polarized lenses with UV protection are essential outdoors.

Sunscreen. If you're swimming outdoors, sunscreen is a must. The sun reflects off the water, increasing your risk of sunburn. Apply a water-resistant sunscreen before you get in the water, and reapply when you get out.

Water bottle. Your body still sweats while you're in the pool. Katz advises taking regular breaks from swimming laps to hydrate, just as if you were at the gym.

Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips

Health & Fitness Magazine Biography

Source Google.com.pk

Focus on fitness

Daily exercise may be the closest thing we have to a fountain of youth. A 2008 study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism.

Even moderate exercise—a quick, 30-minute walk each day, for example—can lower your risk of heart problems.

Don’t smoke

Quitting smoking is perhaps the single most important thing you can do for your health—and your life span. A study published in the American Journal of Public Health found that women who quit smoking by age 35 add roughly six to eight years to their lives.

It’s never too late to kick the habit. Quitting can slow disease and increase survival odds even in smokers who have already caused significant damage to their lungs, like those with early lung cancer or COPD.

Turn off the TV

And the cell phone, too. "People are afraid to deal with themselves when they exercise, which is why they tune out," explains Tracy. "But to see changes in your body, you must connect with your muscles and stop simply going through the motions." That means silencing those attention stealers that often zap your energy: not just the TV and electronic devices but sometimes even the friend yakking while you're trying to focus on your form. Once you tune in, she adds, you'll be able to push yourself past your comfort zone.

Don't be monogamous (to one workout)

When you perform the same routine over and over (just running or only going to spin class), you create muscle imbalances. That's because you're constantly targeting the same areas in the identical way. "This compartmentalizes your strength," explains Tracy. Your legs tend to become excessively toned and bulky, while your arms remain undefined (sound familiar?). Another drawback: It leads to constant wear and tear on the same muscles and joints. To combat these effects, incorporate a range of exercises into your routine, ones that work all your muscles—even those small ones that are often neglected when you hit the gym.

Forget one-size-fits-all diets

Think of your body as a computer. To ensure that it's operating at peak level, you have to monitor and fine-tune it regularly. "Yes, a computer can function if there are a lot of bugs, but it doesn't function at its best," Tracy says. "The same goes for our bodies." Pay attention to what you eat and how it makes you feel. "If you're bloated or lethargic after you have certain foods, try tweaking your diet," she advises. Whenever possible, choose whole and organic foods ("as close to nature as possible"). Going organic doesn't have to be a budget killer, Tracy adds, because you can find organic produce in your supermarket's frozen-food section.

Power up with protein

Tired all the time? The reason for your diminishing energy level may be the lack of lean protein on your plate. "Eating protein is a better way to get fuel than loading up on extra carbohydrates," Tracy says. Her secret pick-me-up: "I make little protein bowls: I'll chop up ground turkey or chicken and sauté it in a pan with chopped onions, celery and red or green peppers." And meat doesn't have to be your only protein; here are 14 meatless protein sources.

Eat small meals often

The last thing you want to do is show up at the dinner table absolutely ravenous. When you're in that state, good decision-making flies right out the window. Instead, "aim to eat several small meals every three to four hours during the day, with a rewarding meal you look forward to. For me, it's dinner," says Tracy. "This keeps your appetite in check as well as your body fueled throughout the day so that you never get to the wow-I'm-so-hungry-right-now point."