exercise

Wellness

Weight loss do’s and don’ts for every body

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Weight loss do’s and don’ts for every body

By Hunter Irwin, Edited by Rachel Petersen

Losing weight can be a difficult and long process for just about everyone who undertakes it. Consider the fact that if weight loss were easy, it wouldn’t be a multibillion dollar industry made up of books, pills, subscription services and more. But not everyone’s weight loss journey should or will look the same. There are 7.7 billion people in this world and we all have different bodies. As a result, we need to sift through the mountains of information out there to find the do’s and don’ts of weight loss that will work for everyone.

Keep these weight loss tips in mind as you embark on your own journey to a healthier you.

Don’t go hungry

Depriving your body of the food it needs to survive doesn’t work. Your body will use the fat that you’re trying to lose to keep your body operating. You will not get the nutrients your body needs to keep going and you will see your energy decrease as a result.

Do eat healthy

Eating healthy is one of the most important factors when trying to lose weight. Instead of feeding your body junk food and other unhealthy or heavily processed foods, eat protein, vegetables, fruits, and grains. Keep your diet consistent and stick to a plan. Eating better will also leave you feeling and functioning better.

Don’t think short-term

There is no overnight solution to weight loss, period. Reframe your diet into a lifestyle change that you can stick to. Thinking of it this way will help with keeping the weight off in the long run and staying healthy throughout your life. Plan your new habits around long-term goals and mentally prepare yourself for changes.

Do drink water

We know that we need water to survive, but drinking the recommended amount is crucial when it comes to weight loss. Experts recommend between one and three litres of water per day to help with weight loss and your overall health.

Don’t overdo it

Exercise is a key component in weight loss but it is possible to exercise too much. When exercising, spread it out. Create a workout plan and a routine that you can follow but do not overdo it. Too much exercise can lead to injuries, exhaustion, energy imbalance and heart issues.

Do follow your plan and routine

Creating and following a diet plan as well as a workout routine is an absolute must. It will be easier for you to achieve success and reach your goals when you have a system you can stick to. A system will also allow you to focus your energy elsewhere as what you need to be doing is already mapped out. Stick to your plan and you’ll achieve your desired results.

Wellness

How to balance education and fitness effectively

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By Vendat Patel, Edited by Paula Lacsena

How many times have you heard the phrase “I don’t have time to work out because of school”? I bet more times than you can count. What if there was a way you could do both and excel?

Here are some tips to consider in order to exceed in education and fitness simultaneously:

1. Plan your sleep schedule appropriately

A lot of students tend to avoid working out due to a lack of time, but they can plan their sleep in a way that gives them more time for exercise and alternative activities. Waking up early (between 6 a.m. to 9 a.m.) gives you more time in your day, allowing you to focus on your daily tasks more productively.

2. Plan and prepare quick work outs

College and university students can use their time between classes more fruitfully by exercising, preparing quick work-outs that require little to no equipment to stay in shape. You can start by finding yourself a quiet place to plan and complete a cycle of body workouts.. To ensure that you don’t overexert yourself, you can start off with a low-intensity work out plan then gradually move your way up to moderately-higher intensities of a faster pace.

Here is an example of a workout cycle that can be done in under  30 minutes:

  •  10 Push-ups 
  •  15 crunches/sit-ups             
  •  10 Squats
  • 15 Lunges on each leg (30 Total)

3. Follow a consistent daily schedule

To maintain proper balance between school and exercise, it’s important that students commit to a daily schedule structured reasonably around their goals. Planning your day makes you accountable for accomplishing the goals you have set for the day, especially if you have a physical list you want to accomplish. To maximize your time, you can start by separating your school goals from your physical goals; that way you can set time aside to complete one goal and follow with another.  Prioritizing exercise for at least 30–45 minutes a day will enable you to maintain balance on top of school.

Trust me, your body will thank you!

Fitness, Wellness

Rebounding for Health

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Rebounding for Health

reboundRebounding has many health benefits.   Rebounding increases both blood and lymph circulation.    Comparing the circulatory system to the lymphatic system,  the average person has 5 – 6  liters of blood circulated through  the heart. and the lymphatic system has three times that much fluid.  The circulatory system has the heart to pump the blood throughout the body.  The lymphatic system has to work against gravity and needs to rely on you to move it through your body.  The lymph systems one way valves can be increased by about ten times bouncing and jumping than at rest.  Thus you are removing toxins at a higher rate and allowing the white blood cells to get to areas of the body where they need to be – increasing your immunity!

This is one of the reasons why less active people are more susceptible to illnesses.  Poor diet can burden the lymph system as well with more accumulation of toxins and waste in the body.

Almost anyone can benefit from using a rebounder.    You do not have to jump on a rebounder in order to gain benefits.  You can bounce, or if limited mobility can sit or if more limited even just rest your feet on the rebounder while someone else is doing the bouncing can still have an impact on lymph flow.

Rebounding can produce up to 2 – 3 times vertical gravitation.  This can serve as a bone strengthener while remaining low impact.  It is gentle on joints, cartilage and vertebrae. It increase lymphocyte activity, strengthen your muscular system, development, and endurance,  helps to improve balance and proprioception, strengthens cells, improves cardiovascular function, and can help to improve the effects of other exercises.   There are also some other benefits such as mixing up your routine, working on coordination, rhythm and boosting your mood!

 WANT MORE INFO?

Study confirming that a little rebounding goes a long way 

German Journal of Sports Medicine 01.02.2018  https://www.germanjournalsportsmedicine.com/artikel-online/archiv-2018/heft-2/the-effect-of-several-weeks-of-training-with-mini-trampolines-on-jump-performance-trunk-strength-and-endurance-performance/

Compare rebounding to running
 Search – Rebounding and Healing
Wellness

3 Cheap Ways to Workout

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3 Cheap Ways to Workout

Walking Workouts

walking_fitness

We all generally walk during our day and increasing the number of steps you take per day and the efficiency of your walk may be more simple than you realize. Walking is one of the best exercises on the planet as it costs nothing and is readily available to most people. Simply walking for just 10-15 minutes increases cardiovascular function, aids muscle strength in the hips, legs and core and may help to reduce stress. Simply add in a few walking lunges or a short jog every 10 steps.

Body resistance training

Body resistance exercises require no equipment whatsoever and can be just as challenging as hitting the gym. Working out at home has never been easier. Perform floor exercises such as push-ups, bridge exercises and leg lifts to strengthen and tone your tummy, thighs, glutes and core. Standing routines to exercise your heart and lungs with a home-based cardiovascular workout and overhead activities such as shoulder presses and arm raises, to strengthen and tone the upper arms, back and shoulders.

Skipping

Skipping is an extremely popular exercise among athletes and trainers. In fact, it may well be one of the most efficient and convenient exercises for fat burning. Studies show that skipping for 30 minutes can burn over 300 calories, compared to cycling and swimming which came in under 150 calories. The best part is, even if you don’t have a rope, moving your arms in a skipping fashion can still be effective. If you are just starting out with skipping, begin at a level that you are comfortable with and slowly increase your time and endurance over time.

 

Wellness

Fall Fitness

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Fall Fitness

This month offers opportunities for being active in the outdoors without it being too hot or too cold.  It is a fantastic time of year for  enjoying the scenery while walking, hiking or biking along the trails at the parks or conservation areas or just through your neighborhood.  Purposeful exercise can be incorporated into some of the seasonal activities this time of year, either for cardiovascular , strength or both.   You can get your heart rate up with yard work, lawn care, raking, gardening or cleaning house in preparation for holiday guests!

Locally there are still ample opportunities for healthy, fresh produce.  Apples, pumpkins and various types of squash for example can be incorporated into meal planning.  During the next few months the diet typically tends to shift toward richer, denser foods, and less of the lighter, cooler water dense foods, as the availability changes.  The typical “Holiday Indulger” will gain weight during this time.  If you are trying to lose or maintain  weight then  – beware!  Perhaps after the traditional Thanksgiving Dinner, you can start a family Turkey Trot, Holiday Hike or whatever you come up with.  the anticipation of moving after your meal may help from having the extras!