28th June 2019
Its nearly the end of June and I’m putting in this context on working out as it is in line with my workout.
esearch demonstrates that the best weight reduction practices are cardio, HIIT exercises (high intensity exercises), and strength training, but which of these routines will have the biggest effect in you?
“One of the biggest misconceptions when we talk about weight is that body activity leads to a significant loss of pounds. On average, people who exercise regularly keep their weight, but do not lose weight, “says the weight loss expert, Fatima Cody Stanford.
If you have recently started exercising, note that your body will respond distinctively to various exercises and preparing schedules. You may be surprised by the fact that there is no training that suits everyone. If you notice good results with the HIIT workout, it does not mean that someone else will notice the same thing – because all body and organism does not work the same way. Therefore, it is best to find the ideal training for your body and then only make the most effort to maintain the exercise routine.
“I always tell my patients that when it comes to training, they should approach as if looking for a related soul. If you are worse than the very thought of doing exercises for your abdominal muscles, then crossfit is not the ideal training for you, Stanford.
She says that once you locate the ideal preparing for your body, you will before long begin to see positive outcomes. But, you should not forget that exercise is not the only factor that affects weight loss. You need to look out for the diet, get enough quality and long-lasting sleep and be active throughout the day.
SaveHi here is a video I thought that might be of interest since I am looking at Cleansing my Arteries on a day to day basis.
8th May 2019
Eat for Cleansing your Arteries
4 Fatty Fish
5 Nuts 2 handfuls per day. You can also use in your salads
6 Olive Oil
10 Whole Grains – Oats, brown rice, Grain pasta, Grain breads.
Foods To Unclog Heart Arteries
3 Green Tea – 1 or 2 cups a day
5 Leafy Greens
10 Olive Oil – cooking, making salad dressing
11 Garlic & Tomatoes
12 Whole Grains
FOODS FOR STRONG BONES.
Calcium and Vitamin D, Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth. Get the nutrients you need each day by adding these to your Food Plan.
FOODS TO HELP ERECTILE DYSFUNCTION!
1 Refreshing fruit has a compound that can have effects similar to ED Meds on your blood vessels. It may even rev-up your sex drive. Watermelon is loaded with mostly water, the rest is with lycopene and anti-oxidant that’s good for your heart, prostrate, and skin.
2 Oysters may boost your testerone levels and that can help with your sex drive. They are chock full of zinc. Make sure they are cooked and you know where they come from, and cooked properly.
3 Men who drink 2 or 3 cups of coffee, which has caffeine a day were less likely to have erectile dysfunction. Caffeine helps boosts blood flow. Not a Coffee Fan, many Tea’s, Soda’s, and Sports Drinks also have Caffeine.
4 Dark Choco can help your ticker, Choco can increase your blood flow and lower blood pressure. Also helps the body make more of nitric oxide which can with erections, and is in many ED medications.
5 Nuts Walnuts is a good source of Vitamin E, Folic Acid, and Fiber. Have 2 handfuls a day.
6 Juices Nutrients in Concard grape Juice also increases the amount of nitric oxide in your body. If not wild about drinking grape juice, try pomogrenate juice.
7 Garlic you can eat them raw first thing in the morning. I prefer to cook mine with my food, 4 cloves per day.
8 Leafy Greens, they are packed with vitamins, minerals, and Omega 3s
9 Pepper Chillies, Cayenne, Jelapeno’s, habanero’s and other peppers that relax the arteries.
10 Olive Oil, Extra Olive oil helps get rid of bad cholesterol in the body.
Some of these notes are from a Health Website.
3 WEEKS EATING AND EXERCISE PLAN!
Tips When Starting Out
Some of these Tips are from a Health Site. Some of them I do myself.
1 Kick Bad Habits
2 Move More, Even If It is Just a Little Bit.
Start small: Walk 5 minutes a day for a week, then add another 5 minutes the next week, continue to add 5 minutes extra each week until you are walking 30 minutes a day.
3 Build a better plate, make half your plate veggies and fruit. Wholegrain bread – brown rice Go Fish, Chicken, beans, and Nuts instead of Red Meat
Choose water, Coffee, or Herbal Teas instead of other drinks.
Eat most of your meals at home, take a packed Lunch and snack.
Not much Salt a small sprinkle will do.
4 Get plenty of Shut-Eye
Go to bed at the same time even on the weekends, Adults need 7 to 9 hours sleep every Night.
Do things that make you happy
example gardening, yoga, playing music, creating art, Exercise, laughter, socializing, also can help.
5 Make new friends of all ages.
Volunteer, Clubs, Groups, Community Groups, Gyms.
Challenge your Mind
Crosswords, Chess, Reading, Keep learning and try new things to boost your brain-power.
MEMORY BOOST FOODS
Spinach Radish Kale Broccoli Cabbage green/red Cauliflower Chok Boy
Mackeral Halibut Sardines Tuna
Coffee Dark Chocolate Cinnamon Tumeric
Strawberries Blueberries Oranges Raspberries Plums Cherries Olive Oil Cold Pressed Coconut Oil
SUPER-FOODS FOR YOUR BRAIN
Almonds Cashew Nuts Walnuts Dark Chocolates Apple Avocado Blueberries Coffee Cinnamon Oregano kale Sweet potato Turkey Eggs Salmon Shirataki Noodles Green Tea
Love Your Body And Your Mind
HOW WORKING OUT WORKS THE MIND
How To Get Started
Start with whatever activity you enjoy, like walking, jogging, biking or swimming, strength training, circuit workout. There are other activities that you can do to. Ask in your Community where you can go or phone your gym. Things like Yoga or Tai Chi are good options too because they work your body and relax your mind.
As you age, it is also important to do toning and stretching. To get stronger and flexible you might try, Squats, Yoga Modified pushups with knee’s on the ground, Pilates, and Hand Weights.
Start with small, easy moves and do more as you are able to do when you want to increase your exercise.
From Health Group
TAKE STOCK OF YOUR BODY
The Tests you need depend on things like your age, gender, family history, whether you smoke, or exercise.
Cervical Cancer Colon Cancer Breast Cancer Prostate Cancer Osteoporosis
You may also be able to prevent these diseases from happening. By taking steps to help you keep a Healthy Body and Mind. It Does Happen.
I had a lump in my breast that was undiagnosed by doing a Mammogram. I felt there was something wrong with my body still after having a Mammogram. I went back to the doctor who was really helpful. She went to talk to a Senior who advised her. To book me in for another appointment at a Specialist hospital for looking further into my complaint. I went for a thorough checkup on my breast. They first took me to a room where they took a Mammogram, they found nothing. Then took me to a room where I had an x-ray on my breasts, they found nothing wrong. I then was taken into a room with a bed and a machine called an x-ray scan. I could see everything on the Monitor that showed the inside of my breast. The Ph.D. left the room for about 5 to 10 minutes. Came back then proceeded to take shots of my breast, which I was really interested in the outcome, she told me that there was a lump, I asked her to show me where. She pointed her finger at the monitor and I saw a small white lump. After seeing this I knew they would want me to have an operation to take the lump out from spreading. I got the lump taken out a month later and the process of being healed took about 1 month and then I went to see the specialist at the hospital. The specialist said everything was looking fine. I asked her would it have grown bigger she said probably. I was so relieved that I listened to my body. I now have taken new steps to look after my Body and Mind to better my whole Wellbeing.
Any Questions Email me
EXERCISE FOR KNEE JOINTS-KNEE FRIENDLY
Stretch your body
15-20 Wall pushups.
Followed by brisk 2 min pumping your arms.
1 Straight Leg Raises
Lie on your back on the floor or another flat surface, bend one knee and place your foot flat on the floor. Keeping the other leg straight, raise it to the height of the opposite knee.
Repeat 10-15 for three sets
2 Hamstring Curls
Lie flat on your stomach. Slowly bring your heels as close to your butt as you can, and hold that position for 10 seconds. Do three sets of fifteen. You can also do this exercise standing while you hold onto a chair and lift one leg at a time. When this becomes easy you can add ankle weights. Slowly increasing the weight from 1 to 3 to 5 pounds.
3 Prone Straight Leg Raises
Lie on your stomach with your legs straight, Tighten the muscles in your bottom and the hamstring of one leg, and lift it towards the ceiling, hold 3-5 seconds lower, and repeat. Do 10 to 15 lifts towards the ceiling, and switch to other Leg. You can add ankle weights as you gain strength. you shouldn’t feel back pain.
4 Wall Squats
Stand against a wall, your feet about shoulder width apart, slowly bend your knee’s and keep your back and pelvis against the wall, hold for 5-10 seconds, Don’t bend too deeply, if you feel pressure or discomfort in your knee’s change your position. Repeat the exercise and try to hold the sit position a few seconds longer each time.
5 Calf Raises
Slowly raise the heels as high as you can, then lower. Do three sets of 10-15. When it becomes easy to lift one foot slightly off the floor, with all your weight on the other foot.
6 Step Ups
Place one foot on a step bench, platform, or the lowest step on a staircase, or the lowest step on a staircase, keep your pelvis level, bend your knee and slowly lower the opposite foot to the floor. Then rise back up. Repeat 10-15 times. Then switch legs to easy. Use a higher step or touch your heel instead of your toe.
7 Side Leg Raises
Lie on side with your legs stacked. Bend the bottom leg for support, straighten the top leg and raise it to 45 degrees, hold for 5 seconds lower and relax briefly, then repeat 10-15 times. Switch sides and start the same procedure. Want to try a different spin on the move? Point the toe of your upper leg slightly towards the floor as you raise it.
8 Leg Presses
Do three sets of 10-15 reps.
These exercises should cause no pain in the muscles or joints. Before you start any Exercise routine Check with your Doctor first, or you can just do it anyway. Start slowly and reap the benefits.
These Exercises are for any Age.