I Will Not Be Defeated!

How’s your day doing?  Just a couple more hours to go!

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Work Out Routines

Have you ever downloaded a PDF copy of Diet and Exercise?  So you  download the PDF which is in text form and you’re given instructions on which types of exercises you should do and the author gives you the name of the exercise and you’re like, “What the hell is a catwalk?”  Well, no need to guess anymore.  I found this animated image on FaceBook and I just had to share it with you.  Thanks to Lean Muscle Bound FaceBook page, you and I now have not only the names of different exercises but also a demonstration on how to correctly perform them.  I also paid a visit to Muscle Bound and found a lot more interesting videos, so pay them a visit and tell I sent ya.  Lois

The Importance of Working Out!

Everyone is or should be aware of the importance of working out.  There is nowhere you can go, on the planet where there is not a reference to how important regular exercising is. Whether you’re out for a walk or surfing on social media you will see advertisements from gyms who are hosting specials for memberships, as well as literature or videos showing different types of movements that are beneficial to the body and one’s well-being.

According to Brian D. Johnston of International Association of Resistance Training: Prescribed Exercise Clinics, “exercising regularly makes the heart stronger and the lungs fitter, enabling the cardiovascular system to deliver more oxygen to the body with every heartbeat and the pulmonary system to increase the maximum amount of oxygen that the lungs can take in. Exercise lowers blood pressure, somewhat decreases the levels of total and low-density lipoprotein (LDL) cholesterol (the bad cholesterol), and increases the level of high-density lipoprotein (HDL) cholesterol (the good cholesterol). These beneficial effects, in turn, decrease the risk of heart attack, stroke, and coronary artery disease. In addition, colon cancer and some forms of diabetes are less likely to occur in people who exercise regularly.”

Simply put working out, is beneficial to not only one’s physical appearance but also to one’s internal mechanisms that keep the body running smoothly.  As well as improving muscle strength which allows for performing physical tasks easier.  Exercising/working out aids in the stretching of muscles and joints, which also allow for an increase in flexibility and aids in the prevention of injuries.

Here are 10 additional reasons to get your workout in, written by Esther Chain, Women’s Health:

  1. Improves Your Mood  – Who doesn’t need a mood stabilizer? Did you know that a brisk workout boost production brain chemicals that ease stress and anxiety which makes you feel happier and more relaxed?
  2. Helps You Sleep Better  – According to a study conducted by the National Sleep Foundation up to 67% of those who exercise regularly, report that they get a good night’s sleep.
  3. Strengthens Your Memory – The Behavioral Brain Research study shows that a single session of an aerobic workout produces higher blood levels of hormones that are associated with a strong memory.
  4. Boosts Your Creativity – A published article in the journal, “Frontiers of Neuroscience,” reported that working out regularly can jack your ability to brainstorm new ideas. 
  5. Reduce Your Risk of Cancer – Though it’s not clear as to how much exercising or which type of exercise, physical activity has been linked to a lower risk of breast and endometrial cancer, according to the National Cancer Institute. 
  6. Recharges Your Batteries – Exercising just 2-3 times a week can boost energy level by 20%, decreasing fatigue by 60%.
  7. Make You More Confident – Knowing the amazing physical challenges that you’ve been able to accomplish, gives you kick ass confidence that spills over into other parts of your life.
  8. Fewer Sick Days – Research suggests that working out at least 2-3 times a week, results in the ability to fight off bacteria.
  9. Eases Killer Cramps – Research shows that working out triggers the release of endorphins, which are like opioids that relieve the agony of period pain. 
  10. Allows for Smoother Work Day – According to a study published last year by the journal, “Population Health Management, exercise increases productivity at the job.

In this section, I will be posting different facts, exercising tips, summaries of interesting articles, interviews with personal trainers (sometime in the future), and loads of motivation. So be sure to stop in regularly. 

Lois

52 Cardio Exercises to Try!

It’s Workout Wednesday, and of course, I’ve come fully prepared with, “52 Cardio Exercises,”  courtesy of Women’s Health Magazine facebook page. There are some really great exercises here, in which one can pick and choose from for their own daily regiment.

I’m sure there are quite a few of you who would agree that mixing up your regiment is quite beneficial because it allows you to do more challenging exercises and keeps you from falling from a regiment that has become so routine.  Have you ever noticed that the more you do one routine over and over, that you seem to get through your routine quicker?  And that burn that you used to feel (that incidentally placed a smile on your face—that sense of accomplishment) you no longer feel?  

Well not to worry, all you need to do now is grab a pen and pad, sit back and watch this wonderful video provided by Women’s Health Magazine.  Choose the exercises that you want to add to your daily workout, and get that feeling of accomplishment back!  I’m rooting for you.  LP

 

How to Set Healthy Boundaries

Words of wisdom to live by. Thank you MakeItUltra! LP

Top 10 Reasons to Drink Apple Cider Vinegar Daily | Health Mastery Movement

Wow!  Did not know this about Cider Vinegar, it will definitely be on my Shopping List next week.  Thanks Health Mastery!  LP

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How healthy is your digestive system? Right now, would you benefit from a detox? You know, with very little effort, you can improve your digestion, detox, and revitalize your entire body inside and out.

Source: Top 10 Reasons to Drink Apple Cider Vinegar Daily | Health Mastery Movement

No Pain, No Gain!

Pain is your weakness

 

On the 8th of August, I pledged (to myself) that I would work out daily, and thus far I have kept my word. Yay me! I found this motivational quote on FB and I just had to share it with you because it describes perfectly the soreness I feel throughout my whole body.  Thank goodness the soreness is temporary, and also a blessing because it tells me that I am doing well in working every muscle and that I am not slacking. :)!

 

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This is a picture of my workout area.  I have strategically positioned my workout area, so it is one of the first things I see after descending the steps to my basement.  Little by little I add more apparatuses as I increase my regiment, keeping it fresh.  What’s so cool is that I along with the aching, I am also beginning to see definition in my arms, legs, and stomach.  Can’t wait to reach my goal-but hey one day at a time.

Remember you have to be in it, to win it!  Don’t give up, just keep going!

Until next time,

LP