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Category: Performance Training

Discover The Life-Changing Benefits of Yoga

In recent decades, yoga has been on the rise as one of the most popular and beneficial exercises for people of all ages, from teens to the elderly. In fact, more than 20 million Americans are participating in the benefits of yoga. Not only is it great as a stress reducer, but it also boosts well being by offering a wide range of physical and mental benefits.

In the following infographic from Huffington Post, read about the immediate, short-term, and lifelong benefits of practicing yoga regularly. If you don’t already do this activity, it may be worth trying as a new exercise this year!

BodyOnYoga

 

The Keys To Making Exercise a Daily Habit

Now that you are well into the our healthy lifestyle, you might be finding that keeping those healthy exercise resolutions are more of a challenge than you initially thought. Busy daily schedules between work, school, errands, taking care of the kids and cooking meals for the family can leave you exhausted at the end of the day and feeling unmotivated to squeeze in a workout. But don’t worry, because not all hope is lost on your health and fitness goals. The keys to making exercise a daily habit are attainable!

By following a few simple guidelines, you can make exercise an easy incorporation into your daily or weekly routine.

  1. Set a realistic goal. If this is your first time to commit to regular exercise, start slow and easy. Rather than commit to five days a week, start with two. If you try for five days a week and find that you cannot make every day, your confidence and determination will start to wane, and you’ll eventually give up on the routine. Instead, start with something you can realistically accomplish. The same principle applies to your fitness and weight loss goals. Set small goals and gradually work your way up to bigger goals once you feel you are ready to step up.
  2. Pick a workout time that works for you. Everyone is different when it comes to exercise abilities and energy levels. If you’re not a morning person, or if you find that your energy is not high in the early hours, a morning workout is not ideal. Instead, hit the gym during your lunch break or in the evenings. Those who hate waking up early or do not feel motivated to exercise first thing in the morning likely won’t keep the routine.
  3. Plan ahead. Pack a gym bag the night before so you already have what you need ready to go the next day. That way, you cannot say, “Oh, I can’t workout today because I forgot my shoes.” Being prepared and ready is a key step to feeling motivated and not having an excuse not to go.
  4. Choose an activity you enjoy. Doing something you like is essential to staying motivated. Those who dislike their workout or feel that they are not getting the results they wanted are more likely to give up early no matter how much they want results.

Studies have shown that three weeks is all it takes to establish a long-term routine. So don’t give up just yet on your new workouts. Keep it up for just a couple more weeks and give your best effort in making exercise a part of your daily lifestyle.

Want Cristiano Ronaldo’s Body? Take His 15 Health and Fitness Tips

Cristiano Ronaldo is one of the most attractive, talented and recognized names in the sport of soccer. And of course, he’s also one of the fittest athletes in the world. But to maintain his level of fitness and athleticism, Ronaldo stays extremely committed to a healthy lifestyle. After unveiling his new line of underwear this month, he offered his own 15 fitness tips for the average guy wanting to get in shape like him. These are tips Ronaldo himself follows religiously, no excuses. Try following his advice for a few months, and see how much of a positive impact it makes on your own health and fitness- and how close you get to Cristiano Ronaldos body.

1. Learn to train your mind as well as your body. Mental strength is just as important as physical strength and will help you achieve your goals.

2. Be disciplined. Keeping yourself motivated and sticking to your routine is key. For me, there is no room for easing off so I have to be strict.

3. Set yourself goals. It will help to keep you focused and work towards something.

4. Working with a training partner is a good way to add a bit of competitiveness and help push yourself. If you train with someone who is a similar level to you then you will help push each other.

5. Proper sleep is really important for getting the most out of training. I go to bed early and get up early, especially before matches. Sleep helps muscles recover which is really important.

6. Warming up properly prevents injury. In training we do a few laps of the pitch, stretching and cardio warm up exercises. Make sure you do something similar in your training, even if it is jogging to the gym or a warm up on the treadmill or bicycle.

7. Mix it up. I recommend a combination of cardio (running and rowing) and weight training to ensure that workouts target all areas of the body and increase both strength and stamina. It also helps to keep it interesting.

8. High intensity is important to get your blood pumping and to increase stamina. We do a lot of sprinting drills in training and they can be incorporated into your workout whether you are in the gym or outdoors. Try and add it to every workout you do.

9. Cardio sessions are also key for building up endurance and stamina, and to stay trim. Try to do periods of around 30 minutes, increasing the number of sessions as you get stronger.

10. Fit in exercise wherever you can. You can do an abs workout in your bedroom when you wake up in the morning or before you go to bed. If you get into a routine then it makes it easier as it will become a habit.

11. A good workout must be combined with a good diet. I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables and avoid sugary foods. I love fish, especially the Portuguese dish bacalhau à braz, and at restaurants I’ll order a steak with salad.

12. Make sure you stay hydrated. Drinking water is so important. I also avoid alcohol.

13. Eat regularly. If you train regularly it’s important to keep energy levels high to fuel your body for better performance. I sometimes eat up to six smaller meals a day to make sure I have enough energy to perform each session at top level.

14. I always make sure I have good music to listen to. It helps you zone out, get motivated and do your best. I like to listen to hip hop and reggaeton.

15. Relax. Training and physical sessions are most important, but living a relaxed lifestyle helps you to be the best you can be, physically and mentally. I spend my free time with family and friends, which keeps me relaxed and in a positive mind-set.

 

15 Healthy New Year’s Resolutions You Need to Make

New Year’s resolutions are among us, and most of them normally entail something along the lines of going to the gym or getting in shape. Of course, such a drastic lifestyle change can be a challenge, particularly if you’ve never exercised much before, but here are some easy tips for you to improve your health in the upcoming year.

1. Drink more water. Water is good for your skin and body! Check out our article on why you should drink more water.

2. Eat more vegetables. Our body needs the nutrients from vegetables. Eat the dark leafy greens and vibrant red and purple vegetables. Those are the ones that provide the most nutrients for our body.

3. Get enough sleep. Sleep is critical for functioning. Lack of sleep affects all aspect of our lives.

4. Get out in nature. Get away from the computer screen and get out and explore different areas of the city you live in. You never know, you could stumble upon something beautiful.

5. Cut out the junk food. Stop putting junk food in your body. It’s called junk food for a reason. Having good health starts from the inside. What you put inside your body will reflect on the outside. It all starts from within.

6. Get some exercise. Aim for 30 minutes of exercise a day. You don’t have to exercise all at once if your schedule is too busy, but doing 10 minutes of exercise three times a day will still allow you to achieve your goal. And if you’re short on time, try this 1-minute workout!

7. Get a checkup!  Don’t wait until you are sick to go to the doctor. You should be going to the doctor at least once a year for an annual physical. You need to make sure your body is in tip-top shape and everything is working the way that it should be.

8. Green your routine. Chemicals are a part of our lives. Try to cut out some of these toxins and switch to more natural items.

9. Volunteer. Give your time to volunteer for something good. We spend too much of our time on things that are not as important. By volunteering your time to a good cause you can make sure that time is not wasted.

10. Get real. Don’t live in denial. Realize your bad habits or bad things that may be driving you down. Get rid of those. You can’t succeed if you let negative things get in your way. Face them head on and work towards fixing them.

11. Have some fun. Life isn’t meant to be all serious. Get out and have some fun!

12. Stop being so hard on yourself. No one is perfect and humans make mistakes. Go easy on yourself and don’t get so disappointed when things don’t go your way.

13. Stretch yourself. Spend a few minutes a day in the morning or whenever to just stretch. Stretching can help release built-up tension during the day and can improve your flexibility.

14. Skip the soda. There’s no nutritional value in soda at all. It’s better to skip the soda completely than drink it. Read our article on why you should quit drinking soda.

15. Practice gratitude. Be thankful for what you have in life. Appreciate everything. Remind yourself on your worst days of great things you have to be thankful for!

Information gathered from Huffington Post.