How To Release Constipation

I figured with the holiday bingeing coming up this might come in handy. This and water resistant trade show tablecloth.

1. Stop Eating.

The more you eat, the more you are stuffing into your digestive tract. Give it a break!

2. Drink Green.

Nature has provided us with the perfect essentials for elimination with green juice!

3. Spinal Twists.

Deep forward bends and spinal twists are excellent ways to break up that tough mucoid plaque in your GI tract.

4. Bath in Epson Salt.

Epson salts help with your body’s detox process. Nice warm salty water on your stomach is total bliss for a full belly.

5. Child’s Pose.

Any pressure on your colon will stimulate blood flow, and therefore elimination. In child’s pose our whole torso is melting over our quadriceps creating a deep pressure in your gut.

Why Ginger is Good For You

1. Ginger helps treat colds, respiratory ailments. As highlighted in a 1993 study published in the journal Economic Botany, ginger is a powerful expectorant, which means it triggers the body to produce more hydration secretions for the purpose of lubricating the respiratory tract. Ginger helps thin bronchial mucus in order to clear up clogged airways, which in turn improves breathing and lung capacity.

2. Ginger helps treat stomach aches, indigestion, and nausea. Perhaps its most well-known medicinal proper, ginger’s ability to quell upset stomach, indigestion, and nausea rivals that of many antacids and antihistamines. Instead of consuming nexium generic, drink ginger tea!

3. Ginger targets headaches, migraines. Many people suffer from chronic headaches and migraines, for which few effective remedies exist outside of potentially dangerous pharmaceutical drugs. But ginger’s anti-inflammatory properties are believed to be the mechanism by which this powerful herb effectively fights chronic head pain, making it an absolute necessity when traveling, working, or engaging in other activities that may trigger a headache.

4. Ginger helps relieve joint, muscle pain.
5. Ginger helps clear out intestinal worms, parasites.

6. Ginger helps promote kidney health, dissolve urinary stones. Since it acts as a warming, circulatory stimulant, ginger can help cleanse the body of harmful toxins, including those that build up in the kidneys. Particularly in people with diabetes, ginger helps protect the kidneys against diabetic nephropathy, or deterioration of normal kidney function.

Reasons to Hire a Personal Trainer for Your Fitness Program

Every year, losing weight or becoming healthy is one of the top resolutions or goals people make. While most unfortunately forget about their goal, stop mid-way or fail, there are others who take this goal to heart and commit to taking steps to change their lifestyles and be healthier.

It is not easy to stop bad habits. Besides deciding for yourself, you need to have the discipline and motivation to continue setting good habits and accomplishing them every day. Having the right people help and motivate you is important. Sometimes having someone to be accountable for is a big push for you to stay committed. This is where personal trainers come in. People often go to the gym without any idea how to develop a fitness program that is tailored to their needs or the goals they want to accomplish. For example, wanting to have a well-chiseled body requires a different workout program than wanting to have a lean one.

Why a Fitness Trainer?

A fitness trainer is an expert who can develop a customized training program for you. Similar to one who is an expert for welding supplies, a fitness trainer is an expert for fitness.

1. He would be able to develop an exercise regimen that fits your specific goals. He would analyze where you stand now in terms of fitness and develops a fitness plan accordingly.

2. He can also teach you the exercises that will work on your problem areas and help you achieve your desired goals.

3. He could also give the tips and strategies for achieving your target. If you have a fitness trainer of your own, then there is no need for you to go to a gym and he will be there to guide you in your fitness training process. However, gyms also have in-house fitness trainers you can hire for some one-on-one time when going for your workout sessions.

Choosing Your Personal Fitness Trainer

When it comes down to choosing a trainer, you need to make sure you pick someone with whom you are comfortable working with and someone you have confidence in. He can help you to achieve your goals. A trainer should motivate and support you, give you constructive feedback, be patient and be continuously working with you to ensure your program is giving the results you desire.

Make sure your trainer has certification. When you choose your personal trainer, you should make sure that they are educated, and have gone through some kind of program and have a certification. It would be nicer if he also knows CPR or has a first aid knowledge and certification.

Check if the trainer has adequate experience, training and education in the field of physical fitness.

Your trainer should be able to give you his undivided attention and be able to prepare a program that will help you get to your goals with more focus on the areas that require great attention.

The trainer you choose should be able to track your development through various assessments. If there is no progress, then he/she would design new exercise programs, which would be beneficial in achieving your goal.

The program he designed should be cost-effective. He would work around in giving you the best results with training.


Weight Loss Rules: Effectively Staying on Track

1. Keep a food journal.
This is a tedious task (I know!) but it will give you clues to which foods you should keep eating and which ones might not be suited for your body.

Here’s what to include in your food journal:

What you eat
What you drink and how much
When you eat
How you felt while eating, and how you felt an hour later (include any changes in how you feel physically and emotionally).
2. Drink a LOT of water.

Good, clean water is the foundation of good health. It flushes toxins, maintains our body temperature, and lubricates and cushions our organs.

3. Plan your meals ahead of time.

4. Watch your portion sizes.

Here is a fast and simple way to look at portions:

oils, fats, butter, cheese, condiments and dressings = size of your thumb
nuts and other healthy snacks = handful
protein, meat, yogurt = size of your palm
whole grain, starchy vegetables, vegetables and fruit = size of your fist
A few years ago, I was trying to lose a few of the extra pounds that had snuck up on me. Once I started to pay attention to portion sizes, something surprising happened: I realized that my body really didn’t need all the food I’d been eating and that I was actually much more comfortable with a little less.

5. Don’t diet.

6. Ditch the negative self-talk and the naysayers.

7. Carve time to de-stress and relax.

Stress is the biggest saboteur of weight loss. When you are under excess stress, your body kicks into emergency mode and releases cortisol, the stress hormone. You body thinks it has to fight or run, but then you do nothing but sit there and stew in your stress. This depletes your adrenals and your energy level as well as hinders proper digestion and your immune system.

8. Sleep at least 7 hours a night.

When you don’t have long enough quality sleep, your body again releases excess cortisol into your bloodstream. This derails all the efforts that you make in the day to eat healthy and lose weight. Plus, since you’re tired, you’re more likely during the day to reach for something sugary or caffeinated.

9. Move yo’ body.

10. Be consistent in all your efforts.

This is the #1 factor that will get you to any goal—small, consistent actions.We tend to treat everyone else better than we treat ourselves and our bodies. The biggest impact you can have on achieving your weight goals is to commit to yourself and be consistent.


Workout Music

I am in a workout music downloading session the past week. I have been downloaded some mean N’ Sync and Backstreet Boys tunes all week, plus some dance tunes I’d rather not name lest they reveal my true age. I also downloaded some Script, Coldplay, Incubus and Maroon 5 discographies. When I want some angry music to keep my heart rate up, I’d rather hear strains of an epiphone les paul special at m123 guitar.

What is your workout music?

Let me leave you with three fitness truths you can do everyday:


Don’t Let the Bed Bugs Bite: Calling the Help of Pest Control Services

Sleep is essential to one’s well being. And a disrupted sleep can wreak havoc in your work and day. Most of the time sleep interruptions come from external causes and can be easily remedied.


One of these causes might be bed bugs.  These are flat, reddish-brown, oval insects the size of an apple seed. They only feed on blood and become swollen and reddish after a blood meal.  They can survive without eating for a year though under cool conditions and prefer to be more active at night when people are asleep.


You would usually found them in cracks and crevices around homes and even in furniture – mattresses, sheets, electrical outlets, headboards and even picture frames. Hotels and hospitals are not spare because they can also go hopping from other personal belongings like briefcases and luggage.


How to Know if Your Home is Infested


One of the first signs of bed bug infestation is bed bug bits. You can see swollen, red and itchy spots appear on your body. You can also see brown spots in your mattresses or pillowcases. These are fecal matter or skin shedding bed bugs leave after growing.


How to Treat Your Home

When you have proven that there are bed bugs in your home, the first thing you need to do is wash all your linen and beddings at very high temperature. Anything that cannot be washed needs to go.

Vaccum every spot in your house. You can also spray alcohol on visible bed bugs.

You should also determine where you get bed bugs. If it’s outside the house, make sure to wash your clothes or have it on a separate bin outside the room once you get home. (This is the primary reason why bringing of personal beddings in hotels and hospitals are strictly prohibited.


When it still is out of control and keeps coming back, hire a bed bug exterminator or a pest control company. They will be able to really look for where the bed bugs are hiding and apply the proper chemicals in a safe manner.


Before hiring a pest control company, make sure to follow these tips:


  1. Ask for references of people you can check with that they have done services for in the past.
  2. Check their full license.
  3. Ask if they have insurance like public liability and professional indemnity. This is important especially if you are going to be treating establishments.
  4. Ask about their standard procedures and guarantee.
  5. Ask about any preparation before treatment that you should do.

Diet > Exercise


Friends have been telling me this ever since I told them I have a hard time losing all my extra weight. I can easily log in five miles a day to my personal defense but have to admit I am guilty of unhealthy eating. I load up on sweets and juices, I can’t help it.

If I don’t want my efforts to be wasted I need to make sure that I eat right too. It would be a waste of effort if I run 5 miles a day and pig out after. I will be sure to hit a plateau.

Survive The Holidays Without Bingeing

Eat What You Love, Love What You Eat

Banish the special occasion mentality. You’ll be less tempted to overeat during the holidays if you stop depriving yourself the rest of the year. It takes the “special occasion” mentality out of the equation.

Minimize your exposure. Wait until the last minute to buy or prepare holiday goodies. Make only what you really think you’ll need for parties and gifts. Resist the temptation to dump the leftovers in the break room at work. Not only will that decrease your own exposure, but your co-workers’ exposure too.

Remember, it’s not your food. All too often we eat whatever shows up—from cookies in the break room to samples in the grocery store. But you didn’t choose to put it there so don’t mindlessly put it in your mouth!

Save room for dessert. If you’re going to eat holiday treats and desserts (you know you are!), then adjust for it. After all, does it really make sense to have to eat all your dinner to earn the right to eat more food?

Ask, “Am I hungry?” Whenever you feel like reaching for a treat, pause to check in. Sometimes, “I want chocolate” really means, “I want a break,” “I want a reward,” or “I want to scream.” What else could you do to meet those needs better?

Try the Four Really Test. Another question to ask yourself is, “Do I really, really, really, really want it?” If the answer is yes, choose your favorite and enjoy it without distractions or guilt.

Love what you eat. If you love your favorite holiday foods that much, act like it! Enjoy your snack or meal mindfully without distractions. Savor the appearance, aromas, textures, and flavors. Put your fork down to focus on the bite in your mouth instead of immediately loading the next bite.

Just right! A couple of mindful bites of fabulous food is much better than a plate full of so-so. Since those first few bites are always the best, think before you dive in for more.

Eat fearlessly without guilt. We all know that guilt leads to more eating, not less. When you make a conscious decision to eat a treat, enjoy the experience fully, then let it go.

Don’t torture yourself with exercise. Being physically active feels good, relieves stress, and provides numerous benefits for your health. Don’t turn exercise into punishment for eating.

Pass it on. The holidays are a great time to teach your kids how to enjoy a variety of foods as part of a healthy and active lifestyle. Through observation, they learn that it is possible to balance eating for nourishment with eating for enjoyment.

Read more: How to Survive the Holidays? One Bite at a Time