Category Archives: Fitness Diaries

Exercising to Music

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Many studies are being conducted on the benefits of listening to music while exercising. Results have been astonishing. Studies conducted by Ohio State University found that exercising to music increased brain power, brain function and verbal fluency through the positive stimulation of the nervous system. They also determined that when there was no music present, there was no change in verbal ability or brain function. Most sport psychologists have also noted improved performance and adherence rates during training and competition.

Other studies have found an increase of respiration, higher exercise heart rate levels and greater exercise potential. People affected by neuromuscular disorders while listening to faster temp music will also benefit through enhancing gross motor skills like walking and facilitating the rehabilitation process.

In addition, playing slower more relaxing music has proven to reduce stress, relax and aid recovery and meditative techniques.

Parts Of Your Body That Cholesterol Affects

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High cholesterol is a health condition that occurs when there is too much cholesterol in your blood. This condition can have an adverse effect on several parts of your body. Below are the parts of your body that can be adversely affected in people with high cholesterol:

The Arteries

High cholesterol can damage your arteries and cause a condition called atherosclerosis. Atherosclerosis causes your arteries to harden. If atherosclerosis is left untreated, then an atheroma, or atherosclerotic plaque, will form. Atheroromas can rupture and lead to blood clots.

Your Heart

Studies have shown that people who have high cholesterol are twice as likely to develop heart disease as people with normal cholesterol levels. Heart disease is the leading cause of death in Australia. If you have high blood pressure or diabetes, then your chances of developing heart disease will be even greater. Furthermore, high cholesterol can lead to a heart attack.

Your Brain

Untreated high cholesterol can lead to a stroke. A stroke is a condition that occurs when blood flow to the brain is impaired. A stroke is also known as a cerebrovascular accident. Inability to see, communicate normally and move one or more of the limbs are some of the many negative effects that can result from a stroke. It is also important to note that strokes can lead to deaths.

Lowering Your Cholesterol

If you have high cholesterol, then you can reduce your chances of developing serious health problems by getting it under control. There are a number of things that you can do to lower cholesterol. Exercise is one way that you can lower your cholesterol naturally. You should try to exercise at least 30 minutes per day. Exercise not only lowers your total cholesterol, but it also raises your HDL cholesterol. HDL cholesterol is also known as the good cholesterol because it helps clean out your arteries.

You also want to make sure that you eat a healthy diet. Oatmeal, fruit, vegetables and whole grains should be the foods that you consume the most. Those types of foods are rich in fiber, which is a nutrient that helps reduce your cholesterol. You should try to eat salmon at least twice a week because it contains omega 3 fatty acids. Omega 3 fatty acids are another group of nutrients will help lower your cholesterol. If you do not like fish, then you can get your omega 3 fatty acids from other sources, such as flaxseed and walnuts.

If you cannot lower your cholesterol with diet, then you may be required to take medication. There are several types of cholesterol medications available, and your doctor will prescribe the one that is right for you.

Michael use to have high cholesterol and currently has it under control due to change of diet and life style. He likes writing blogs that may bring awareness to the situation as well as other interests such as travelling

40 Things to Try When You Don’t Want to Work Out

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SparkPeople members answer: “When I don’t feel like working out, I ___.”

  1. Do it anyway. (This was the most popular answer!)
  2. Tell myself to go for 15 minutes. If I still feel bad or unmotivated, I can quit. I have yet to quit.
  3. Look on Pinterest for motivation! (Check out Pinterest’s Fitness section and follow SparkPeople’s Pinterest boards.)
  4. Ask a friend along to the workout it helps us both with accountability.
  5. Do a heavy house cleaning (vacuuming, moving furniture, scrubbing) so I have a reason to work out.
  6. Watch a Crossfit video on YouTube. It always inspires me. Then I get it done.
  7. Take a 10-minute brisk walk.
  8. Take the dog for a long walk.
  9. Force myself anyway and feel better for it.
  10. Go to a yoga class. It gets me moving, and I always have fun!
  11. I sit by myself for a few minutes and think about all the things I can’t enjoy because of my poor health.
  12. Sometimes I find myself doing it just to get my fitness minutes for the month. Proof that SparkPeople works!
  13. Work out anyway…then bask in the awesomeness!
  14. Find something new to do! If you run then go for a swim or a bike ride. Maybe you are getting bored with the same routine.
  15. Complain about not feeling motivated, then go do it, since I don’t like hearing myself complain.

  16. I drag myself to the gym anyway. Before I realize it, an hour is passed and I’m glad I went.
  17. Post about your lack of motivation on Facebook, and get chewed out.
  18. Do it anyway because this is for me.
  19. Try to force myself to just do something for 1 minute (jumping jacks, squats, etc.). But usually I tell myself I will be happier that I did it instead of mad at myself for not doing anything.
  20. Put on my work out clothes, lace up my shoes and go for a walk. Once I’m out and moving I find my motivation.
  21. Do a SparkPeople workout video! They are always great workouts and I love that they are not super hard and complicated!
  22. Remember a time when I couldn’t work out, and how sad I was when I was heavier, and how I don’t want to feel sad again!
  23. Listen to some music—something with energy that I like. It’s funny how the right music can make you move even when you think you don’t want to, and it usually provides a , too (which is probably why I didn’t want to workout in the first place).
  24. Put my feelings aside and use logic and reasoning. My feelings then change after a good workout.
  25. Follow an “easy” DVD and tell myself I’ll do just one part of it. I end up doing it all usually.
  26. Put on my workout clothes!
  27. Do a workout at home instead of going to the gym.
  28. Remind myself why I started working out and how much better I feel and feel about myself when I am done!

  29. Do it anyway, just not as long.
  30. Remember how easy it is to loss fitness even after missing a few sessions.
  31. Put on  clothes first thing in the morning. Once I’m in them there’s no reason to not work out!
  32. Remind myself of one of Gods promises in Philippians 4:13, “I can do all things through Christ who strengthens me.”
  33. Think how good I feel after a workout! Nothing else gives me that same feeling!
  34. Go bowling.
  35. I go get my small weights and start toning up.
  36. Do something light and slow, like yoga.

  37. Start working out anyway, and then, I figure I’ve already started, so I may as well finish STRONG!
  38. Put on dance music and move!
  39. Call a friend to encourage me.
  40. Think of all the people who can’t and I go do it and am grateful that I CAN.

Tips on Buying a Home Treadmill

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Because of my quest to be healthy (really healthy) this year, the subject of investing on a treadmill has come up more than once. I work from home and do not know how to drive, so going to the gym is a negative (and there aren’t even gyms around our neighborhood). I have been reading on various nordictrack treadmill reviews to help us choose which model to buy.

Note that I am on a lookout for a quality and heavy duty home treadmill. There are a lot of cheaper ones in the market but I am concerned that 1) they will not be able to hold my weight 2) they do not measure heart rate and calorie burn accurately 3) they easily break down and repairing them would not be an option or will cost more than the initial buy. This is why we prefer to invest on quality treadmills even if they are slightly more expensive. I am sure it will be worth it.

Here are some guidelines I can share with you if you are on the lookout for a treadmill too:

nordictrack-t7.0
NordicTrack T7.0 Treadmill
1. Read as many nordic track treadmill reviews as possible. You can search online for real consumer feedback or customer reviews.
2. Decide the space available to you for putting up the treadmill. Treadmills are available in two types – folding and non-folding. In general, folding models come in a price range of $500 to $2000, with majority of them priced between $700 and $1500. For a normal workout, these machines are ideal and serve the purpose of regular exercising perfectly well.
3. Make that the buttons and controls are easy to read, easy to operate, and entirely user-friendly.
4. Find out the period of warranty for the treadmill and also the facilities for after sales service by the manufacturer/supplier in your area.

But most of all, make sure you use your treadmill!

Portion Control

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Source: prevention.com via Amy on Pinterest

Did you know that even if you eat healthy foods if you do not practice portion control, you can still end up gaining weight? It’s very simple, like computer security made easy!

I found an illustration at Pinterest that can guide us on how to take portions on kinds of food we usually eat. I will be practicing this immediately!

Say No to Sugar

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While doing price comparison on the denis wick mouthpiece 5bl at wwbw, I stumbled upon this and had to share:

“In 1822, the average American ate the amount of sugar found in one of today’s 12-ounce sodas every 5 days. Now, we eat that much every 7 hours. One hundred and fifty-six pounds. That’s how much added sugar Americans consume each year on a per capita basis, according to the U.S. Department of Agriculture (USDA). Imagine it: 31 five-pound bags for each of us.

Notice how fat is wrapped around the vital organs when you are overweight or obese:

If this isnt enough to scare you:

Sleep Will Do You Good

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I need to get some sleep.

If you didn’t know, sleep actually helps you lose some weight. If you don’t get enough sleep you tend to overeat so you can have energy and you tend to reach for more sugars and caffeine too – instant energy boosters.

Because I have been busy with doctors, family issues, and work, I have not been able to get enough sleep.

So the pounds are creeping back in.
I need to get some sleep.