Following Your Fitness Intuition

Following Your Fitness Intuition

The ultimate goal with fitness shouldn’t be to live your life tied down to a super strict meal plan, living on chicken and broccoli, avoiding tempting social situations and/or training militantly with little enjoyment. That feels stifling, and is not really facilitating your best health and life.

Instead, the goal should be to train yourself to live healthfully and in alignment with your fit life values-without having to obsess. You can then trust that you will make wise decisions using your inherent knowledge. I call this following your fitness intuition. To reach this point, some training must be done!

Step 1. “Power is the faculty or capacity to act, the strength and potency to accomplish something. It is the vital energy to make choices and decisions. It also includes the capacity to overcome deeply embedded habits and to cultivate higher, more effective ones.” Stephen R. Covey

Break old, unhealthy habits and install new ones. To do so, you must fully commit to a nutrition and training plan. BUT you should not just follow it blindly. Be engaged, interact with others, and find a friend or family member to join you on your fitness adventure. Staying engaged in the process and learning what works for you builds the foundations for your fit-life future.

Use mindfulness to assess how you actually feel while you are eating certain foods, when you feel hungry or full, energy levels, how certain exercises feel, etc.

For example, when I first started my health and fitness journey I realized that I loved making an omelet every morning and serving it with oatmeal and fruit or toast and fruit. I always felt energetic, satisfied and satiated (comfortably full) after that meal. Few years later and I still start my day off with that combo daily.

Step 2. “All the so-called “secrets of success” will not work unless you do.”

It is so difficult to establish new habits with a wishy-wash work ethic. You must fully commit with your head AND your heart. When you think about why want to change, it should fire you up. “To lose weight” isn’t motivating enough. However, “Feeling confident in my own skin” or “Being able to play with my grandkids” are much more powerful. So, dig deep for you real reason WHY, then get moving don’t look back.

Step 3. “Fear is the path to the dark side.” -Yoda

We have all been there before. Worrying about how vacation would set you back, if you might come unglued at a special event, etc. In effort to control one of these fear-inducing situations, we often create unrealistic expectations of ourselves like vowing to do two-a-days throughout a vacation r slashing calories drastically during an injury recovery. Guess what happens when you do this? We make ourselves miserable worrying about it and/or our fears become a reality. This is not following your fitness intuition, which leads me too..

Step 4. “I believe I deserve to be fit, as healthy as I can be, as well as look my best. All those things make me a more productive human being, and actually able to serve others better than ever before. When I am at my best, it is easier to put my best efforts forward. I’m also taken more seriously because people see that I respect myself.”

At some point on our fitness journey, we must take off the training wheels and realized we can continue to live fit without perfect conditions or following an inflexible plan. We must trust our innate wisdom – the intuition that will set us on the right course if we just tap into it.

Build your fitness foundation. Learn what works for you and what doesn’t. Be open and honest with your trainer, family and friends to help assist you in your goals. Don’t settle for anything less than satisfactory, and the most important advice of all: BE CONSISTENT. Treat each workout session like it was your job. You wouldn’t be late for work or skip a day just because “You were too busy”, find time to better yourself and JUST DO IT!

Are You Bow Legged?

Are You Bow Legged?

Bowed legs also referred to as Genu Varum or Bandiness, is a deformity of the legs in which they are abnormally bent outward. This condition can sometimes be a sign of an underlying disease, such as Blount’s disease or Rickets.
Have you noticed how your knees look like?

Bow Legged Symptoms

The symptoms may include:

– Bowlegs continue beyond age 4.
– Bowing of legs is same on both sides of the body.

It is easy to know if you have it, Your knees will not touch when you stand with your feet and ankles together.

Bow Legged Causes

This condition may be seen in both knees or in only one knee. If it is seen only in one knee, the cause could be:

– Infections like osteomylitis, etc.
– Due to growth abnormalities of upper tibial epiphysis.
– Trauma near the growth epiphysis of femur.
– Tumors affecting the lower end of femur and upper end of tibia.

If it is seen in the both knees, the cause could be physiological or pathological.

Physiological:

In a new bow child and children up to 4 years, the knees are normally bent and tend to touch each other. Physiological bowlegs are a naturally occurring condition in babies, which improves as a child grows. If this deformity persists after 4 years of age then you need to show to a doctor.

Pathological:

Pathological bowing of legs requires treatment, and if untreated, tends to get worse as a child grows. Some diseases of the knee can lead to a serious bow knee deformity:

– Rickets.
– Occupational disorders.
– Developmental defects.
– Birth defects.
– Postural abnormalities.
– Hormonal disorders…

Bow Legged Treatment

Treatment is usually not recommended for toddlers unless an underlying condition has been identified. Physical therapy helps strengthen leg muscles so that the bowing does not progress quickly. Treatment may be recommended if your case is extreme or getting worse. Treatment options include:

– Casts.
– Special shoes.
– Treatment of diseases or conditions that cause bow legged.
– Braces.
– Special exercise techniques.

This deformity of legs is easy to spot, but your doctor can tell you how severe the condition is or whether it is caused by an underlying disease. Being bow legged is a normal occurrence. Pay attention to its progression and be cognizant of whether or not things are getting worse or if they are not improving.

5 Tips to Maintain Your Health for Long

5 Tips to Maintain Your Health for Long

Health is something that will be with you for long only if you take care of it. Never neglect your health because it can determine your productivity and efficiency. With improvements in medicine, it is important to pay enough attention to health as well. Otherwise there will not be any use of this technological improvement. Below are 5 tips that can help you to safeguard your health for a long period of time.

1. Get plenty of restful and quality sleep

A minimum of 7 to 8 hours of sleep is required for every adult. While some might require 6 hours, for others even 9 hours of sleep might not suffice. It is recommended to sleep before 12 midnight for sufficient rest as it is better than sleeping after 12.

2. Drink clean water in plenty

Water is extremely critical for your healthy functioning as it is involved with all your organs. Without sufficient water, our bodies will become a bit sluggish and also slow both on the outside as well as inside. Thus you must aim for at least 10 full glasses of water.

3. Engage in movement activity and exercise

Exercise is extremely important for the proper up keeping of your body. It keeps your heart pumping and can also help you to avoid other cardiovascular diseases. It can also increase your strength and can keep your body flexible and fit. A minimum of 30 minutes of exercise is required on a daily basis.

4. Eat vegetables and fruits

You need to be creative and consume a variety of fruits and vegetables. You need to try your best to include these nutritional powerhouses in your diet and in every meal. These are full of flavor and fiber. They improve your digestion and have plenty of energy containing substances.

5. Protein content

Your diet must have a sufficient amount of protein as well. This means that there must be enough protein to fit in your physical needs as well as your lifestyle goals. You also need to decide whether you require a non- animal source or an animal source of protein or both. A minimum of 45 to 60 grams of protein is required in one day.

The above tips if followed can help you reap great rewards in a very less amount of time. Thus make sure you follow these tips. It is one of the important things to remember.

Some Useful Tips For Avoiding Shoulder Injuries And Pain

Some Useful Tips For Avoiding Shoulder Injuries And Pain

If you work out habitually or reach items from heights regularly, you are at risk of developing a shoulder injury. People who are active in sports are also at higher risk of hurting or injuring their shoulders.

You may not know it but your shoulder joint has the greatest range of motion, especially when compared to the other joints in your body. And because of its mobility, the shoulder has high tendencies of being injured.

The good news is that there certain tips you can keep in mind to avoid injuring or hurting your shoulders. These tips include the following:

Observe good posture. Maintaining proper posture is crucial to long-term shoulder health. When you maintain good posture, your shoulders are in the most stable position they can be in and the more stable they are, the lower the risk of any injury. Maintaining good posture is also important when exercising, especially when doing shoulder workouts.

Stretch after working out. A lot of fitness experts say that active stretching is an exceptionally useful tool to maintain mobility. When you exercise, your muscles contracts and shortens. To maintain your body’s flexibility and ideal alignment, you have to stretch after working out. Your body will be at risk of losing mobility if stretching is not performed in combination with the exercise.

Strengthen your shoulder’s external rotators. Subacromial impingement is one of the most common injuries that occur within the shoulder. This injury causes pain during internal rotation (the same motion that enables you to throw a ball). You can reduce the tendency of shoulder impingement and pain when you strengthen the external rotators. You can achieve this goal by adding some band or cable resisted external rotations to your warm-up exercises to properly stimulate your shoulders.

As much as possible, avoid lateral raises beyond 90 degrees. Another usual cause of subacromial impingement is doing lateral raises too high. In general, some trainers instruct raising the arms to ear-level, which is above 90 degrees. However, physical therapists say that when you abduct your arms or raise them out to the side too high, your shoulders will have to externally rotate to prevent impingement. If this is not done properly, you are at risk of hurting or injuring your shoulders.

Improve your upright row. Lastly, upright row pertains to a safe and effective shoulder building exercise. However, this has to be performed with good form and at a safe range. If done incorrectly, it can also lead to an impingement condition. To do an upright row properly, make sure your elbows never go above shoulder height.

Sitting in the Office All Day: The Good, the Bad and the Ugly

Sitting in the Office All Day: The Good, the Bad and the Ugly

The good: working eight hours-or even more-a day at the office can certainly fatten your wallet. Unfortunately, your waist can pack on some fat too. And that’s just the start of it. Sitting in the office all day can go from bad to ugly. Because let’s face it, the work isn’t that physical, right? Shooting a crumpled paper into a trash bin across the room doesn’t count as exercise. However, if you do make that shot-cool! Nice Steph Curry impersonation.

Seriously though, here’s what being sedentary in the office can do to you in the long run. First, the bad:

· Makes enzymes lazy. The body has fat breaking enzymes. When you sit around all day, the enzymes become couch potatoes and their fat-breaking efficiency drops by a whopping 90 percent.

· Calorie-burning goes slow-mo. It’s not just the enzymes which become sluggish. When your body senses you have limited activity, it goes into what can be described in the computer sense as ‘sleep mode.’ That’s great when you’re stuck at sea and have nothing to eat. Your body will oh so slowly burn fat to save energy, to the point where calorie-burning drops off to a per minute basis. But in the office setting, you become fat because the calories you ate from that heavy breakfast or lunch buffet won’t get burned effectively.

You’re pretty confident, you can counteract the bad. And what’s a few extra pounds, right? Just loosen up your belt. But things do get ugly:

· Increases diabetes risk. Your body’s ability for insulin effectiveness also takes a plunge. It drops by 24 percent, which increases your chances of diabetes.

· Electrical activity slacks. Ever feel like your leg fell asleep when you haven’t moved it for so long? Then you feel all prickly when you move it again? It’s called paresthesia. Your nerves are temporarily restricted, causing trouble in the electrical activity of certain body parts. However, sitting too much and too long can make this chronic.

· Leads to back problems. For many athletes, back problems are common, because, well, they’re active. But it’s also common among office people. Why? Sitting in front of a desktop all day causes many to slump, slouch or generally ruin their posture. When this happens, flexibility, joint and spine health is compromised. And that’s how you get back pains even though you don’t play like your LeBron James on your spare time.

Okay, enough about the bad and the ugly. The good news is you can counteract the nasty effects of a sedentary office life by making simple adjustments. Just follow these tips:

· Five for 30. Even the slightest physical movement can help you, so remember this advice: five for 30. Stand for five minutes for every half an hour you spent sitting. If you can walk around, that’s better. Stretch your legs too.

· Office exercises. Obviously, you can’t do jumping jacks at the office. But you can do some stealthy exercises. Try the following: Put your palms together in front of you as if you’re praying. Push them together as hard as you can. This exercises your shoulders, upper back and forearms. Another is lifting your heels and pointing your toes. Hold that pose for 10 seconds. That’s one rep. Do as many as you like. Also, remember to engage your core all throughout the day. It’s like doing a plank while sitting.

· Cardio office-style. At the office, take a few flight of stairs in the morning. At the day’s end, go crazy and take more flights since you’ll be going home anyway.

· Walk it all off. Even the simplest of physical activities can help you shrug off the office blues and keep you more fit. Walking for 30 minutes a day, for instance, can quickly be beneficial to your health. Done regularly, it can help you normalize your blood pressure, lose weight, prevent certain diseases and improve your stamina.

· Exercise at home even for 15 minutes. Lace up your running shoes-Reebok, known for its workout shoes is a good choice-and exercise at home. If you have an elliptical trainer or treadmill hop on even for just 15 minutes. Fifteen minutes too much for a busy you? How about a total body workout for seven or ten minutes? I’m pretty sure you can easily find the seven-minute workout in the Internet.

· Don’t. Always. Sit. At. Home. What’s the point in counteracting the bad effects when you’ll be sitting at your couch at home again? Stand when you’re doing stuff. Walk around. Jog in place.

Now you know the good, the bad and the ugly, you’ll be more motivated to keep fit despite your busy schedule.

What You Need To Know About The USDOT Number

What You Need To Know About The USDOT Number

A US DOT number is a unique identification number that is used for commercial vehicles that either transport cargo or passengers. The basic objective behind it is to have a single identifier for every vehicle in order to monitor the safety information of the company that owns the vehicle with regards to inspections, compliance reviews, information regarding audits and crash investigations.

Who Needs A USDOT Number

If you have a vehicle that takes part in any of the following activities, you will require a USDOT number:

If it is used to transport material that has been categorized as hazardous by the Secretary of Transportation and the material transported is in a quantity that requires placarding. This applies to both interstate and intrastate transportation.

You will also require the identification if the vehicle has been designed or it is used in the transportation of passengers exceeding eight people and this is done for some sort of compensation. Eight passengers in the vehicle will include the driver.

If the gross combination weight rating or the gross vehicle weight rating is 4,536 kilograms or more. (That works out to 10,001 lbs).

Or if the vehicle has been designed in a way or used for the transportation of 15 passengers or more (including the driver). This will be applicable when it is not done for any form of compensation.

Besides these activities, the vehicle should also be involved in some form of Interstate commerce in the United States, including:

• The commerce, trade or traffic between some place in one State and any place outside that state, which may include one place that is outside the USA
• Between two cities that are in a particular State or traverses through a second state or some place outside the USA
• Between two places that are located within a state and are part of some form of trade or transportation that may originate or terminate outside the state or outside the country

The DOT Exam

The Department of Transportation Examination has to be conducted only be a medical examiner who is licensed and also listed under the National Registry of the Federal Motor Carrier Safety Administration. This list includes doctors of medicine, physician assistants, doctors of chiropractic, doctors of osteopathy, etc.

Every physical exam that is taken is then valid for a period of 24 months. In certain cases, the examiner may give the person a license for a shorter period if he thinks it necessary. For example, a person suffering from high blood pressure may get a license for a shorter period of time. Every person who completes the exam will be given a copy of the Medical Examiner’s Certificate.

How To Have More Energy Every Day

How To Have More Energy Every Day

Do you ever find yourself in a place where you’re sluggish and fatigued each day? Do you find yourself going to bed late, fuelling the fatigue? Are you finding that breaking the late-to-bed habit is an ongoing process? If so, have faith.

This was me for a long time. I then came to realise there were aspects of my life that were contributing to this low energy. In turn the reduced energy levels affected my confidence.

I began to recognize this as an opportunity for me to develop a way of taking myself from having virtually no energy to feeling motivated to move and do!

The personal development research I have completed over the years, and that I still continue on a daily basis, is revealing that certain aspects need to be in place for my energy levels – and hence my mood and confidence – to increase:

Energy Strategy – Raising Your Moods Consistently Every Morning

1. A good night’s sleep, or if not, having time in the day to rest and catch up on your lost sleep. Being able to take control and do this when you are able to helps in you keeping control of your mental and physical energy throughout the day

2. Some kind of movement to get the energy flowing: ie exercise, doing [a] physical task/s etc

3. Some kind of technique to release baggage and help you feel more of a sense of connectedness to yourself, others, the world, the universe eg Emotional Freedom (‘Tapping’) Therapy

4. Fuel (good food): so that your brain works at the optimum level

5. Water: a good amount throughout the day to increase the electrical activity in the brain. The ideal is said to be 2-6 litres per day.

6. Clean, ordered, de-cluttered environment, which helps with feeling you have more energy and that you’re in control

7. Some sort of prioritized and positive set of targets you know you can achieve in the day, even if it’s at a stretch: eg a to-do list

8. Some sort of positive, achievable and realistic set of timeframes: so that your mind knows there is an end point you can actually achieve

9. A healthy balance of sameness (eg routine) and difference (eg variety, different activities, different ways of doing things). This helps to satisfy (according to personal growth specialist Anthony Robbins), two of our key human needs

10. Some sort of reward system for a job well done, even if it’s just basking for a few moments, or giving yourself a pat on the back

An important element of this is for you to engage in the above at the level that’s right for you on that particular day.

If you’ve had little or no sleep, you may have to do more tapping or more movement to get the same amount of energy flowing as when you’ve had more sleep. If you’re feeling out of kilter, you may have to watch what you eat that day much more than when you’re feeling a little better.

The above list constitutes a strategy I’ve come up with so far, in a rough order of priority, but it’s by no means an exhaustive list.

I know how I can feel in the mornings. Some mornings I feel that my energy is at zero. I know, however, that I have things that need to be done, so just lounging in bed isn’t an option.

The above is a simple set of tools to get me from zero (energywise) to a level five, a level eight or even a nine consistently. These tools, although fairly rudimentary, have had a significant impact on my moods and my life. I hope they can help you too.

The Best Foods And Exercises To Help You Grow Taller

The Best Foods And Exercises To Help You Grow Taller

Even though a lot of factors such as genetic and the environment determine your height, there are certain things you can do to grow taller. Some of the most effective things for height enhancement are special foods and exercises. Taking the right foods and doing the right exercises can help you add inches to your height. If you want to learn more, then keep on reading.

In this article, we are taking a look at some of the best foods and exercises for height enhancement. First of all, let’s look at some of the things that you can add to your diet to improve your height. Instead of eating junk food or drinking energy drinks that are full of empty calories, concentrate on eating healthy. A few additions to your daily diet can make a lot of difference.

Calcium is one of the most important nutrients that aid bone growth and later increase in height. You can find high amounts of calcium in dairy products such as yogurt, milk, cheese etc. If you are looking for non-dairy options, then chia seeds, salmon, collard, kale and almonds all contain good amounts of calcium.

Protein is another essential nutrient that will help to increase your meat. Popular sources of protein include eggs, meat, poultry, fish, beans, lentils, nuts etc. Add a few servings of protein to your diet can yield significant results in a short time. Apart from the above, bananas and oatmeal are two other super foods that can help you grow taller fast.

Now, lets move on to the exercises. Physical activities that need you to move your limbs are some of the best. Special exercises to grow taller include swimming, skipping, hanging from a bar and stretching. Aim for regular workouts at least four to five times a day.

If you can manage, then do stretching exercised daily. They are not time-consuming but they have so many health benefits apart from height enhancement. Therefore, your overall health will improve a s a result of these exercises. Just remember to stay consistent and you will notice good results soon.

All these activities help to stretch the ligaments as well as strengthen the frame. When your body is strong and well tones, your posture automatically improves. A good posture helps to align the bones properly and makes you look taller. Apart from this, there are certain natural supplements that you can take which aid in height enhancement. These products contain potent ingredients that strengthen your body from the inside out.

Hormone Replacement Therapy: Why You Need It

Hormone Replacement Therapy: Why You Need It

Your body continuously goes through changes. But there are times when an imbalance within can lead to a lot of health issues and also make you feel terrible. Hormone replacement therapy helps maintain the hormonal balance and helps your lead a healthier and happier life.

What is this Therapy?

The pellets that are used for this therapy are derived from plants. This means that they are completely natural and their structure is the same as those which are produced within our bodies. Testosterone and estradiol are the two types of pellets that are currently available in the market. They are placed just under the skin in the upper part of the hip. It is a simple procedure that hardly takes any time.

Once they have been inserted, they start to release a supply of hormones in a steady and constant manner. Each course usually lasts between three to six months depending on how quickly the body metabolizes the pellet that has been inserted.

How Pellet Therapy Will Help You

There are a lot of benefits to this therapy. First of all, it is very convenient. So you just have to get it inserted once and then forget about it for the next few months. So no pills to be taken or creams to be applied.

The whole procedure itself is also very quick, very much like having blood drawn. You simply have to walk into the doctor’s office and the medical staff will insert it in a few seconds. And there are no risks that are associated with this treatment so there are no side effects that you need to be afraid of.

Women can choose this form of therapy to help with a lot of problems. Right from reducing fat mass and helping you manage your weight to improving your sex drive and improving your overall mood, pellet therapy will help you look better and feel better. It also helps you focus better and improves concentration.

The Advantages of Pellets

The pellets that are used in this procedure are completely natural and as big as a grain of rice. They have been used because they have a number of advantages. Firstly, they provide a very steady of supply of the hormones to the body. This mimics the natural process of secretion of hormones within the body. Since the pellets provide this consistency, it prevents fluctuations and the body does not have to go through a lot of ups and downs in order to get used to the added hormones.

The pellets also give quick results and they are very safe. This therapy has also been seen to boost sex drive and libido in both men as well as women.

The Facts About Chiropractic Therapy

The Facts About Chiropractic Therapy

Chiropractic treatment or therapy is a form of alternative medicine that is gaining popularity all over the world. It involves spinal adjustments and manipulations that are targeted at certain parts of the body in order to get rid of pain and give relief to the patient.

This form of therapy mainly focuses on the spinal region and the central nervous system. If there is any kind of imbalance in the system, it can affect a person’s health and lead to a lot of stress and illness. By using various massage techniques, chiropractors can help to bring back the balance and get rid of tension in that area.

What Happens During the Treatment

Pinched Nerves: When there is excess pressure applied on the nerves, the spine may go out of alignment and any sudden movement can cause the spine to twist and the nerves to get pinched. Stiffness in the back or neck is a common symptom of this problem. A professional will make tiny adjustments in order to release the nerves from this position and also help the spin to get back to its proper place.
Headaches and a Poor Posture: The tissue in your body can get inflamed if your posture is wrong. It can also happen if you suffer from an injury or sleep in a funny position. By adjusting the neck bones and performing alignment techniques to the spine, headaches and backaches often disappear.

Who Can Get Chiropractic Care

A lot of people think that this form of treatment can only be given to adults. However, in reality, chiropractic care is also very effective for children and teenagers. Of course, the chiropractor will not perform the exact same technique on a child. It will be altered in order to be beneficial for the child and less intensive. Every patient’s age as well as their health status is always recorded before any care is given so that it is altered to suit the exact need of the patient. For example, a child with a physical injury will be treated differently from one who has a chronic ailment.

Chiropractic care is great for people who need to cure an ailment as well as for those who simply want to stay healthy. While a lot of people are scared to go in for an adjustment because they think it will hurt, the trust is that this form of treatment does not cause any pain. In fact, it often helps you to relax. So there is nothing at all to be afraid of.