Get in the Right Mindset to Exercise Regularly

Getting in shape is not that difficult a resolution to keep. You just have to set your mind into goal-mode, and exercise will come naturally to you. Here are five simple steps in order to get into the right mindset to work out regularly. Remember, exercise not only makes you look better, but it makes you feel better, as well.

 

1. Set Realistic Expectations

Before you actually begin your new workout routine, set a goal for yourself. What exactly do you want to achieve—weight loss, toning, maintainance?

If you are new to exercise, do not overwhelm yourself. Try to stick to one small physical goal, and keep a list of objectives. When you set realistic expectations for yourself, you will be able to obtain them. Then, you may work on the more difficult objectives. It's that simple.

If you are considering joining a gym, many gyms have personal trainers available to help you set a goal for yourself. If you are uncertain about what you want to achieve, or even how to physically do so, personal trainers are key to improving your mindset. They will give you that extra push that you sometimes need to remain focused.

2. Find a Fitness Buddy

With eight out of 10 people possessing the same healthy resolution to get in shape, it shouldn't be too difficult to find yourself a friend to work out with. Studies show that when you work out with a fitness partner, you are more motivated to your workout routine. Whether you are simply having more fun while working out with a friend, or you feel more competitive and push yourself to the limit to be the best, depends on your personality. Either way, having a friend right by your side proves beneficial.

3. It Does Not Matter What You Do …

… just do something! It does not matter if you cannot afford an expensive gym membership. Just because you do not have access to those state-of-the-art fitness machines, does not mean you cannot exercise efficiently. Exercise does not have to be formal. Run up and down your stairs 10 times a day. Take your dog outside for a jog, or even a quick jaunt, around the neighborhood. Anything that makes your heart beat faster and your body use oxygen more rapidly is a form of cardiovascular exercise. So, do not let anything discourage you from your ultimate fitness goals.

4. Eat Healthy

In order to become physically fit, working out is half the battle. You must eat a healthy diet to maintain a good fitness program. If you can afford it, consult a dietician for nutritional advice. A good dietician can tell you what foods to eat to compliment your workout and help you attain a leaner, healthy body. Remember, even though you may work out consistently, if you do not offer your body enough nourishment, all of your hard work will be for naught. A body needs to eat healthy in order to properly receive the benefits of exercise.

5. Have Fun!

You are not alone! There are millions of others who want to exercise on a regular basis, but find it difficult to stay motivated or interested. As physical as exercise is, the first step to any kind of exercise is your mental state. It is important to remember that you exercise, not to torture yourself, but to make yourself feel good. So, do things that you enjoy. For example, yoga is a wonderful way to cleanse your mind and become fit at the same time. Or, join a basketball league, and forget that you are actually exercising while having a great time! Also, free weights can be difficult to repeatedly lift, but think of that lovely burn you receive at the end.

 

source: femalenetwork

Dance Workouts to Try

1. JUKARI
If you've seen Pink’s 2010 Grammy number, in which she wowed the crowd as she gyrated and spun in midair, you probably thought her rock-hard abs were so well-deserved. Her performance featured moves from the famed Cirque du Soleil, the company that gave the world theatrical wonders of gravity-defying acrobatics and literally, amazing grace. Using a Jukari Band (TM), a lightweight, flexible band, women can groove to the theatricality of Cirque du Soleil. This workout consists of dynamic, upbeat, artistic movements designed to banish blahs from regular gym workouts. Women can expect to enhance their flexibility and strength. While the workouts mimic everyday movements, the body is continually challenged by Jukari, which requires balance, core muscles and range of motion.


2. FLAMENCO
“Women can be demure and delicate but another side of us is fierce, independent and wanting to dominate.” The movements of flamenco are almost trancelike, with sudden whips and swishes from your core. The hands are critical as they twist and express their own emotions. “Your center of gravity from the waist up is pulled up, but waist down, there is a certain heaviness or weightedness in your position. And flamenco is not just a dance, it’s also about the music, the song—it’s a whole culture altogether.” Women of all ages have come for flamenco lessons, and they've found that they all emerged more confident, more graceful, and stronger. It’s not just a physical workout. For some, it’s a sense of empowerment or accomplishment. For others, they start to lose their inhibitions.


3. SALSA
Here’s a way to get the best of both worlds—getting fit while socializing. The salsa club scene is great for social interaction. You can dance with anyone and everyone, and the style of each dancer varies from different dance background that they can incorporate.


4. BOLLYWOOD
Yeah, you think they’re cheesy, but the dance moves on the Bollywood films are a major dance workout. Bollywood dancing is a celebration. Bollywood is a fusion of three dances, according to Besa, It has elements of hiphop, bellydancing and Indian folk dances, specifically Bhangra and Kathak. A dance workout like this one makes you feel that you are starring in your own Bollywood film.“ Though not to be confused with bellydancing, which focuses on channeling all gyrations on your midsection, Bollywood dancing is the larger-than-life version. Movements are big and expressive, and your eyes and face have to constantly follow your fingers as you move. The dance is really fun, festive and colorful. Theentire body moves, with some isolated movements of the chest, hips and shoulders.


5. STRIPTEASE
Striptease is a very aggressive dance.You have to be in control, and women should learn to not be timid. Apart from unleashing your inner tigress, striptease is great for toning your body, too. It’s a workout for the legs and the gluteal muscles (your bum!), as most of the movements are in a ‘Grand Plie’ (a deep squat position), combined with gyrations. You need to use your abdominals, too. Students always say they have too much fun getting sexy to notice how much their muscles hurt afterwards. Striptease is ideal for everyone, not just for the dancefloor-and-club-philes.


source: femalenetwork

Reduce Your Risk of Getting Diabetes by Eating More Blueberries and Apples

According to the American Diabetes Association, there are around 26 million Americans battling with diabetes today. It is not such an uncommon disease here in the Philippines either. The good news is that it's something you can actually prevent from happening. In fact, a study published in the American Journal of Clinical Nutrition is saying that eating blueberries, apples, and pears can reduce your risk of developing diabetes significantly.

Researchers followed the dietary records of 200,000 men and women for up to 24 years. By regularly filling out questionnaires, these participants were able to provide up-to-date information on their eating habits. Researchers were able to determine that those who ate the least blueberries only consumed half a cup or one serving of the fruit each month, while those who ate the most blueberries had two or more servings per week.

After the analysis of the data, it was discovered that none of the participants had diabetes at the onset of the study. Midway, however, some 12,600 participants were diagnosed with diabetes. Those who ate the most blueberries had a 23-percent lower risk rate of getting type 2 diabetes compared to those who didn't eat them. The same number applies to those who ate five or more apples a week.

According to researchers, certain flavonoids-natural compounds in the fruits-could be the reason some of the participants remain diabetes-free. Even after factoring in other details such as cigarette smoking, family history, and body weight, eating blueberries and apples still seems to have a significant effect in reducing the risk of getting diabetes.


source:femalenetwork

Help Your Kids Lose Weight By Cutting Down on Carbs or Food Portions

What is the best way to help your kids lose a few pounds? According to a study published in the Journal of Pediatrics, diets which involve portion and carb control are quite effective.

In the study, researchers assigned three different diets to 100 obese seven to 12-year-olds. The first diet was simply about portion control, the second diet followed a low-carb principle, and the third diet was a variation of the low-carb system--except that it only cut down on certain carbs. For more than one year, all three diets seemed to work well. The only thing researchers took note of was that the kids had a hard time sticking to the low-carb diet.

Perhaps a low-carb diet is simply too restrictive for kids. Researchers believe that a slight modification to it can work well. The third diet based on a reduced glycemic load provides a compromise. With this diet, certain carbs like fruits and vegetables are allowed.

Regardless of which diet you choose, researchers say that your kids can end up with lower cholesterol levels. Children who choose the low-carb diet are bound to reduce their triglycerides (a kind of blood fat), while those who choose to cut portions and glycemic load show better blood sugar levels. Either way, your kids will still lose calories. Hopefully, they’ll understand what it means to eat healthily and adapt it as a lifestyle even after they grow past puberty.

Low-Carb or Low-Fat? Study Shows Both Diets Improve Blood Vessel Function

Going on a low-carb or low-fat diet isn’t merely an issue of dropping a dress size; it’s also about dropping certain health risks. In fact, according to a recent study by Johns Hopkins University researchers, people who are on a low-carb or low-fat diet can improve their blood vessel function, therefore reducing the risk of cardiovascular disease as well. Apparently, the loss of belly fat allows arteries to expand, which in turn, helps blood flow more freely to other parts of the body.

To test the theory, researchers observed 60 men and women who weighed an average of 215 pounds. Half of the group followed a low-carb diet and half followed a low-fat diet; all participants did the same moderate exercise and consumed the same amount of calories.

Researchers also tested the participants for their blood vessel function at the onset of the study. This was done by using a blood pressure cuff to constrict blood circulation in the upper arm for five minutes. Once the cuff was released, researchers were able to determine how healthy an artery was by how wide it expanded to allow blood to flow freely. The researchers also measured how much blood flowed to the fingertips before, during, and after using the cuff.

Results? On average, those on a low-carb diet lost 10 more pounds than those on a low-fat diet. However, researchers were surprised to learn that this didn’t seem to change the fact that the improvement in blood vessel function is directly linked to the amount of lost belly fat.

Regardless of which diet the participants followed, blood vessel function remained directly dependent on the amount of belly fat left in the body. To put it simply, both diets lead to improvement in blood vessel function. This certainly makes pursuing a healthy lifestyle easier as those who prefer to eat more pasta, bread, and certain fruits have just as big a shot at reducing cardiovascular risks as those who prefer to eat more meat and dairy products.