Category Archives: Exercise

Sleeping On Demand: Are You Getting Enough Sleep?

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The other day I was telling a good friend of mine that I can “Sleep On Demand”. Meaning that when I tell myself I am going to sleep, I do it. I don’t suffer the insomnia everyone talks about. My friends even say that I am narcoleptic! I guess I am just lucky that way because for some people getting enough sleep is really a problem.

This Is Why Sleep Is Vital

 

Count Those Sheep

  1. A great sleeping environment: Make your bedroom a good place to sleep. It should be nice and quiet and try to get the right temperature.
  2. Try and relax: Take hot bath or shower, or read a good book
  3. Get your breathing right: Breathing correctly and learning some good breathing techniques will help bring down the levels of cortisol in your body. Cortisol is a stress hormone that keeps you awake.
  4. Build a night time routine: Get into a night time ritual that you can follow before bedtime each night.

The Grinch That Stole Sleep images

  1. Nicotine: This is a stimulant. Don’t smoke if you can’t fall asleep.
  2. Caffeine: Another stimulant that should not be taken 4-6 hours before sleep time.
  3. Heavy Meals: If you get hungry before bedtime, eat a light healthy snack
  4. Exercise: Try not to exercise too close to your bedtime.

So, don’t think you are the party pooper for leaving the party early. Sleeping is important to your health and well being.

Happy Sleeping!

Raging Road Running Tunes

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Are you are doing some jogging/road running and need some inspiration? These songs will get you excited about putting on your trainers and going for that run!

This one always gets me going WITHOUT FAIL! CRAZY IN LOVE WITH RUNNING

I recently discovered this one and it really got me EXCITED to go running…the day BEFORE I actually went out running

You CAN’T NOT be inspired and excited when you hear this one! This song is ROCKY and it is for a real SURVIVOR! Makes me want to climb those stairs and do air punches for real!

This one is JUST FUN and you have to have a little bit of DISCO while running! RUN TO FUNKY TOWN!

And this one is just because, to my great dismay, I DIDN’T KNOW WHO Foster The People were! How could I not know???

What are some of your favourites? Post your video on our Facebook wall and share some inspiration!

Quick Tips For Living On The Go

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no-time-480There are days when I just feel like I can never get anything done and don’t have the time to prepare any meals or get my exercise in – do you get that too?

Putting Humpty Together Again

For the past few weeks I have been watching someone in my office do something I think is strange but now I am jumping on that wagon because it’s going to A) save me a hell of a lot of time and B) give me more time to sleep.

I usually prepare my breakfast for the next day, the evening before. Does this make sense? Well, I spend all this time making my favourite breakfast (omelettes). Preparing the ingredients, cutting, chopping and whisking.Denslow's_Humpty_Dumpty_pg_5

For a few weeks I have been watching this guy bring all these ingredients (good vegetables) to work and making an omelette in the microwave. I thought it was crazy but now I see that it can save me so much time and get me to bed earlier instead of slaving away in the kitchen.

Here’s how it works:

Ingredients

  • Egg whites or with yolk (which ever you prefer)
  • 1 tablespoon shredded mozzarella cheese, ham, peppers, onion
  • Then add whatever other vegetables you like – spinach, mushrooms, even asparagus.

Directions

  • Take the eggs and place it in a bowl!
  • Mix in the other ingredients.
  • Place in microwave.
  • Heat for 2-3 minutes (depending on the strength of your microwave).
  • Let cool 30 seconds – 1 minute.

So, just pack your ingredients the night before, leave it on the kitchen counter and grab them on your way to work. It takes only 2 minutes to prepare and even less to gather the ingredients!

The Office Secret

I was visiting a good friend of mine, who is a rugby player and has an awesome physique, and we were talking about doing home exercises. I am very keen on the idea and am willing to do anything to get into shape. But I mentioned to him that I don’t have any equipment. He says to me that you DON’T NEED it! Well…at least at first! Until you can get a set of dumbbells, do some resistance training which uses your own body strength!

All good and well but when do I find the time to do all this? “At the office” he says…WHAT?

Eva_herzigova_wonderbra_1994The Male WonderBra – Or at least “The Push Up”

  • Set a goal for how many push ups you would like to do in one day.
  • Divide them equally between the amounts of hours you spend at work.
  • Find a place in your office that is quiet and where you can do your push ups.
  • Do the allotted amount every hour.

I was stunned at the simplicity and the practicability of the idea! I have found my space in the office already.

Do you guys have any other tips for healthy living on the go?

Do You Have A Friend With Benefits?

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friends-with-benefits-movie-poster-02I just realised that I don’t have a “friends with benefits” relationship in my life! Lots of people that I know have these types of situations and it got me thinking that I surely must be missing out on something right?

Someone with a GREAT body, full of ENERGY and who can GIVE it to every single time you NEED it!

If you were thinking Justin Timberlake and Mila Kunis – you are dead WRONG!

The Benefactor

I realised that I don’t have a person or group of people who are encouraging me to be healthy and fit! And to be honest, I need that! I can motivate myself a little but I do need lots of encouragement. This leads me to the benefits part. I suddenly realised that I needed to make new acquaintances that are serious about living healthy and being fit. I did research, yes, going online does help in this endeavour! It is how I discovered one of my new friends, Revolution Nutrition FitClub, who is AWESOME!  134847_296528267119669_89033524_o

The Hot & Sweaty Benefits

I am going to join the first workout session of the year today, with my new friend right there by my side for encouragement and “the benefits”. What might these benefits be you ask?

And yes…you will be hot and sweaty too!

511BPhone A Friend

Don’t forget, you don’t have to troll the net to make new friends! Simply ask and find out from your current ones if they want to be healthy and get in shape as much as you do. It’s a simple question which requires a simple answer. If the reply is too complicated, DON’T pursue it!

I was fortunate enough to have a friend who is totally willing to join me on the quest for good health and a better physique! Said friend will join me with my new friend tonight…

Make sure that you are getting the right BENEFITS from your FRIENDS! And in turn you will benefit them too.

2013: What to do?

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It’s always so cliché to talk about the New Year but what else is there to talk about? A great many things I suppose, however, this topic is probably the most pressing as we all like talking and thinking about what WE are going to do in the New Year!

How we are going to change the world, do more charity, lose weight, live healthier, be kinder, take more risks…the resolutions and “to do” lists are endless…. 2011-year-resolution-400x400

The more pressing question is: What ARE you REALLY going to do?

That eternal question

My question stands: What are you really going to do and achieve during the New Year?

And…It’s something that I think we start off seriously wanting to do but then along the way it dwindles! The desire to do those things leave us and we get caught up with so many others things because life is not predictable after all. However, it’s how we deal with those unpredictable moments that will propel us and motivate us to keep forging on and still be PASSIONATE about the things we set out to do!

So, I have decided to be more determined than ever to accomplish the goals I have set!

I have decided to write them on paper, stick it up in my room where I can see them every day. And not only have these goals but also writing down a timeline.

My Wish list:

These are the things that I would like to implement this year:

  • Being more considerate of others
  • Starting my home gym
  • Eating healthier
  • Show more interest in my family
  • Give more of myself to my friends and others
  • Love more and hate less

For now, these 6 things are things that I really need to concentrate on because right now they are important to me! As the year goes on and I have scraped these from my goals list I will add more which I wish to achieve.

Sink or Swim

New-Years-Resolutions-e1356567019488This blog has really been such a cool space for me this past month to help and motivate me. My hope is that any of you out there will be able to share your ideas and journey with me and others…

So, tell me some of your goals and how you plan to achieve them. You may have a different view on how to do things and it may be helpful to me as well as others.

This is my last post for 2012…HAVE A BLAST AND HAPPY NEW!

Busy Life? Exercise At Home!

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Do you feel like your life is too busy? Need 26 hours to complete your day? When this happens, do you even have time to exercise? I’m sure you can’t even think straight let alone fine time to exercise or get the correct vitaminsBusy Life

Lazy Bones

I don’t live a particularly busy life, although some days are busier than others. But, I find that sometimes I am lazy and find myself doing other things to fill my time (watching TV, PS3, going to visit a friend just to avoid a work-out). If you feel like this, I fully understand and to a certain extent it’s okay – until you reach a point as I have – where exercise and moving my body has become imperative!!

Guys Vs Dolls

The eternal question: Is yoga meant for men? Yes…of course it is! It’s meant for everyone! Guys – THIS IS WHAT YOGA WILL DO FOR YOU: It will improve your SEX LIFE! Ladies…you all know why yoga is good for you and the endless benefits you will get by practicing it!

Teaching A Downward Facing Dog New Tricks

I have found that in the morning, when I wake up, I am feeling really tired and lethargic. It’s been a bit better this past week because I have made a change in the way I am eating…AND I feel so much better, PLUS I have not measured it but my jeans are fitting a little less snug too!

To add to my feeling of being less tired, I am starting to do some simple stretches in my room, AT HOME! These are some easy yoga positions that will get your blood flowing, help your muscles stretch get you ready to start your day!

Here Are 3 Poses You Can Start Out With

Forward Bend BWForward Fold

Stretches hamstrings, calves, and hips; strengthens legs and knees

Stand with feet hip-width apart, gently hinge forward at the hips and lower the torso toward the floor. Bend your knees generously to take any pressure out of the low back and hamstrings. Grasp opposite elbows with opposite hands. Breathe deeply and let gravity take the body toward the earth. Relax your head, neck, shoulders and torso. Slowly sway your torso or gently shake your head. Hold for one minute and roll back up to standing.

Why it’s good for you: This is a great move to use as part of a warm-up for any workout.

We often have a hard time knowing when we are holding excess tension in our head, neck and shoulders, and that buildup of tension can create headaches, insomnia, poor circulation and decreased lung capacity. If you practice slow, steady breathing along with this pose, it can lower your blood pressure over

Downward Dog-resized-600Downward-Facing Dog

Stretches feet, shoulders, hamstrings, and calves; strengthens arms, legs, and core

Start on your hands and knees with your feet and knees hip-width apart. Position your hands about shoulder-width apart, and spread your fingers wide. Pressing firmly through your hands, lift your knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine). Walk your hands forward a few inches, and walk your feet back a few inches to lengthen the pose. Squeeze your thighs as you press them toward the back wall. Press your heels back and down toward the floor (though they might not reach the floor). Relax your head and neck and let your shoulder blades slide down your back toward your feet. Set your gaze between your feet. Suck your stomach in and engage your core muscles. Breathe deeply. Hold for three minutes, rest, and repeat one more time.

Why it’s good for you: We often experience back pain due to chronic tightness in the hamstrings and hips. It’s also common for us to have very tight shoulders. Down Dog releases those areas, while building upper body strength. If you can do only one pose a day, start with Downward Dog.

Chair PoseChair

Stretches shoulders and chest; strengthens thighs, calves, spine, and ankles

Stand up tall with your big toes touching. Inhale and raise your arms straight up to the ceiling alongside your head and neck with palms facing each other. Drop your shoulders down your back as you lengthen up through the neck. As you exhale, bend your knees, sit down and back as if you were sitting in a chair (like doing a squat with your feet together). Do not let your knees extend past your toes. With each inhale lengthen the spine. With each exhale sit a little deeper in the chair. Eventually your thighs will be parallel to the floor. Drop your tailbone down toward the floor to take any stress out of your lower back. Keep your core muscles engaged and keep your knees and thighs pressed tightly together. Hold for 30 seconds.

Why it’s good for you: No gym necessary! Chair pose torches abdominal fat while strengthening the thighs and legs.

More reasons why Yoga is good right here.

The END – Not!!!!!

I end off these stretches by doing 5 push-ups! I know they seem a small amount but I am just starting…so I think doing 5 of them, with good and proper form is good enough! You don’t want to take on TOO much TOO soon and burn out and become despondent about exercise.

So…here’s to getting the start started full of energy and zest!

What is GOOD Health?

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jennifer-lopez-body-300x225I have often wondered and thought about the question of good health. What does it mean to be healthy? Do I have to eat vegetables all day long? Exercise 7 days a week…and more importantly, do we have to have a J.Lo body or abs like Brad Pitt to be considered healthy? I say BULLSHIT!!!!!

So here’s the skinny!!

I need to just say this first. I, personally think that Jennifer Lopez looks amazing, Brad Pitt is in great shape and well done to them. However, I think what we need to understand is a) They have to look that way for their jobs and b) they also struggle, just like we do with staying or eating healthy. It’s a vicious circle because just as much as we want to see healthy and good looking people on TV and in magazines, we blame the media for our distorted image of beauty and health! So…GET OVER IT!  eye-candy-brad-pitt-16

Get SELF-HEALTHY

Don’t look to a magazine or public figure to determine your worth or health! Be aware that they can be someone you look up to or get inspiration from but also realise that they have worked just as hard to get there and SO DO YOU! Be conscious of the fact that you can start living a healthy life if YOU put your mind to it! Get yourself motivated, get yourself in the right frame of mind, get SELF-HEALTHY!

The Health Ultimatum

  1. Get your mind right
  2. Start believing in yourself
  3. Write down the things that will help you live healthier
  4. Ask others for help
  5. Most importantly get OFF YOUR ASS and DO IT!

What Good Health Is To Me

I think that good health is not necessarily being skinny or buff like the guys on Jersey Shore. terry-richardson-jersey-shore-01 It’s all about balance. Eating the correct foods, have an eating plan that caters to your body’s needs and wants. EAT  pizza if you want to, just not the entire thing, have one or two slices.  pepperoni-pizza-sl-1599569-lEverything in moderation. You don’t have to exercise 7 days a week. You will tire your body and brain! Having a tired and over-worked brain is not conducive to good health either. Do things that you enjoy besides thinking about whether you look thin or not. Go ice skating, walk along the beach, take a dance class!  Being healthy doesn’t have to include having a 6-pack! Having a good balance and managing to make sure you eat correctly, get in some exercise, rest well and make sure your mind is working and active – you are well on your way to GOOD HEALTH!

What do think good health is or should be? Let me know….