Posts Tagged ‘Health’

Standard Back Exercises

Barbell Bent-over Row

  • Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.
  • Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward.
  • Repeat. 10-12 reps. 3 sets.
Inverted Row
  • Lay on back under fixed horizontal bar. Grasp bar with wide overhand grip.
  • Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward.
  • Repeat. 12-16 reps. 3 sets.
Pull-up
  • Reach up and grasp bar with wide overhand grip.
  • Pull body up until neck reaches height of hands. Lower body until arms and shoulders are fully extended.
  • Repeat. Do as much as you can until it becomes difficult. Once it does add 2.
  • For underhanded pull-ups reverse hand grip.

When starting out with a back exercise routine pick 3 exercises, such as the ones above, and master them before moving on to new routines.  Your back muscles are the largest group of muscles in your body and once you strengthen them the rest of your body starts to fall in line with proper training.

3 Things You Don’t Know About Your Back 

excerpt from Men’s Health Magazine.


1. Building your back can torch your belly fat.
 That’s because the more muscle you train, the hotter your fat furnace burns. And there are no larger muscles than the latissimus dorsi, a.k.a. the lats. Master the pull-up to bolster these muscles fast. 

2. Your arms will lift more weight than the larger back muscles if you let them. For a better back workout, initiate rowing movements by squeezing your shoulder blades back. Then think about pulling the weight with your elbows, not  your hands. 

3. Anytime you train your back or chest, or even sit at your desk, your lats become stiff. Since these muscles attach to your spine and wrap around to your ribs, they’re used in most upper-body activities. Stretch your lats every day to stay loose.

Just stumbled upon an article from lifescript.com with some great advice on boosting your mood when you are feeling down.

The hectic pace of modern life is enough to leave anyone feeling blue. Hectic schedules leave little time for relaxation and rejuvenation. Feeling blue affects not just your mind but can have physical effects as well. You may find that you are irritable and impatient as well as achy and fatigued. You may have trouble sleeping. A few, simple life changes, however, can improve your mood and keep those feelings of sadness at bay. Keep in mind that the following tips will be useful only for those suffering a temporary bout of sadness brought on by external stressors. If you are still feeling blue after two weeks and feel you are experiencing despair, hopelessness, or suicidal thoughts, you may be suffering from depression and should talk to a doctor. If, however, you are simply going through a challenging phase in your life that has left you a bit down in the dumps, try these simple tricks to bring the smile back to your face.

Read More…

 

Holding a grudge is one of the worst things to do to your mental health.  Nobody wins.  What I’m suggesting is try to forgive, but do not forget.  Letting somebody beat you down or screw you over again and again is also very unhealthy.  If there is a person like that in your life it’s best just to let that person go and part ways.

“Separate yourself from fools.”  

The article Meditation for Beginners from zenhabits.net really showed me the way when deciding to start my meditationpractices.  I highly recommend, if you are looking to change your outlook, transforming yourself through the powers of meditation, to read this article. So without further ado:

Meditation for Beginners: 20 Practical Tips for Quieting the Mind

Read more…. 

 

grat·i·tude

noun

the quality or feeling of being grateful or thankful:
He expressed his gratitude to everyone on the staff.
Gratitude is a positive emotion or attitude in acknowledgment of a benefit that one has received or will receive.  To be grateful for things is to truly be blessed. Some of the great leaders of our time proclaim being grateful is the sole reason for their successes.
Gratitude is not the same as indebtedness. While both emotions occur following help, indebtedness occurs when a person perceives that they are under an obligation to make some repayment of compensation for the aid.
I’ve been trying a new practice each day where I’ll set aside a few minutes, preferably in the morning, and just sit in silence and think about whom and what I am grateful for.  This puts me in a positive state of mind.
A gratitude prayer or mantra you can use to help cope with difficult times:

Be Thankful
Be thankful that you don’t already have everything you desire,
If you did, what would there be to look forward to?

Be thankful when you don’t know something
For it gives you the opportunity to learn.

Be thankful for the difficult times.
During those times you grow.

Be thankful for your limitations
Because they give you opportunities for improvement.

Be thankful for each new challenge
Because it will build your strength and character.

Be thankful for your mistakes
They will teach you valuable lessons.

Be thankful when you’re tired and weary
Because it means you’ve made a difference.

It is easy to be thankful for the good things.
A life of rich fulfillment comes to those who are
also thankful for the setbacks.

GRATITUDE can turn a negative into a positive.
Find a way to be thankful for your troubles
and they can become your blessings.
~ Author Unknown ~

WHAT ARE YOU GRATEFUL FOR TODAY? Comment below and let us know!

Cut it out

 

I will never be the type to frown on anybody for smoking.  I’m still battling it myself.  I generally only smoke when I’m having some drinks, but I thought maybe by putting together a health benefit list I could help myself and maybe someone else at the same time.

To quit you are really going to have to want it.  There can’t be any mediocre attempts at it.  But when you do, you’ll find freedom.

Once you quit:

You will notice almost instantly that:

  • Your circulation will improve.  Hands and feet will feel warmer.
  • Blood pressure and pulse rate lower and approach normal.
  • Sense of taste and smell improve.
  • Energy level is higher.

You will see some long-term effects such as:

  • Field of vision increases by 10 – 20 percent.
  • Cough disappears.
  • Stamina is increased.
  • Risk of all disease caused by smoking is reduced.
Not to mention all the money you’ll be able to save from quitting.  I mean we’re talking around $5 bucks a pack, considering where you live at, and a lot of people are smoking close to a pack a day.  Heck, I’ve known some people who were smoking somewhere around 3 packs a day.  Ridic! $15 bucks a day, 365 days a year!  That’s $5,475 bones or clams, or whatever you wanna call ’em.

Break the habit

Loneliness comes over all of us at times.  Here are some great steps to take to help beat loneliness.

  1. Go Outside:  Ride a bike.  Take a walk.  Just go be outdoors.  It’s a great way to take in your surroundings, have fun, and maybe meet some new people.
  2. Cook a Real Meal:  Take the time to cook a good meal.  Get involved in the recipe.  Treat yourself.  It’s also a great reason to find a dinner date.
  3. Be Creative:  Take a drawing class.  Write poetry.  Take up photography. Experiment with different art forms, find something that’s right for you. Expression is a great way to cope with loneliness.
  4. Exercise:  Exercise releases endorphin’s which make you feel good about yourself.  You’ll feel so good it will be easier for you to talk to and meet new people.  You will create a new level of self-confidence.  Join a gym, you will definitely meet people here.
  5. Do Some Traveling:  Find a friend or a family member, even if it’s just for a weekend, and get out-of-town.  Find nearby places that people come from all over to see.  Step outside of your comfort zone and do something you wouldn’t normally do alone by yourself.
  6. Start a Journal:  It’s a great way to things off your chest.  Pour out your emotions onto the paper then ask yourself why you feel that way.  Be your own self-help guide.
  7. Just Be:  Be still and do nothing.  Slow down, take your time.  Rushing around can become counterproductive.  Trying to always “be on the go” may erode our sense of purpose.  Stop and smell the roses.  Try meditation.  You’ll thank yourself.
*Don’t restrict your socializing to the Internet. Interacting with people face-to-face is more powerful at chasing the blues than words on the screen.