Archive for the ‘fitness’ Tag

The Power to Endure and Persevere of a Career Woman   Leave a comment

The strength we find within ourselves gives us endurance and perseverance power.

The Power to Endure and Persevere

 

Being a career woman with a family is challenging in many ways. Spending time with family, while keeping a schedule up- to-date with meetings, and job performances are demanding.  I t  leaves very little time for personal care and activities.

To be able to have a meaningful career and a family life that is well organized, takes lots of effort and adequate planning from day- to-day. Having a physically fit body with a competent mind to make decisions are absolutely required.

There are many things that challenge our ability to endure and persevere. When we discover the power within ourselves, we become victorious. The strength we find within ourselves gives us endurance and perseverance power.

The best gifts anyone can give to themselves are good health habits and activities to stay healthy.

You can find all the things you need for health and fitness such as nutritious meals and supplements, fitness machines, exercising gear, and more to keep you healthy and physically fit @ http://barriersbooks.com/healthstore.html

 

Controlling Stress   Leave a comment

How to Trust God When all Other Resources Have Failed - Book

Many people encounter stress, due to lack of scheduling their daily tasks. Some wait, until the very last minute, before doing anything. Scheduling, my tasks a day ahead, make them easier for me, the next day.

Before I started scheduling, my tasks were overwhelming! Trying to get too many things accomplished – caused difficulty in sleeping. This brought on sleep apnea attacks. Working outside of the home, being a parent, and spouse – and having to attend events, can be very stressful!  And increasingly stressful, if you are a student or a career parent.
I can relate to all of the above.

Scheduling Tasks:

Never schedule more than you know, you can do. Start with a few tasks for each day. Make a six-day schedule. Make a shopping list. Plan the shopping list, on the day, that is not your shopping day. This allows to carefully list all of the things you will need, until you need to visit the store again. Never wait until you run out of food, before you go shopping. When I shop, I buy enough food to last for two weeks. But, I will visit the store two days, before I run out of food.

*Laundry should never be done while other tasks are being performed.
*Plan your menu for the next day, and don’t alter your plan.

Holiday preparation:

1.Start shopping several days ahead of the holiday:
2.House cleaning and shopping, shouldn’t be done on the same day
3.purchase foods that you know your family will eat
4.Shop when you aren’t rushed for time
5.Shopping for food and gifts for the holidays, aren’t stressful when done on
separates days
6. Shop for gifts on the days  you have more time to spend in the store.
7. Pick a time of the day or night, that you feel the stores in your community
are less crowded.

Allowing Time for Yourself:

This is very difficult to do. But when it is done, it relieves tension, that causes stress.
Before going to bed, take time to unwind. Find something that helps you to relax. Never schedule any tasks for all 7 days of  the week. Use one day to have some freedom.

I found that sitting on the floor and stretching, along with taking deep breaths and some other forms, of exercises – I came up with, help me to relax, and sleep more comfortably. Since these exercises, have greatly helped me, I want to share them with others.
Illustrations, and information, for exercising – and stress related illnesses, are listed in the book above.

Chapter 8:         Exercises to Relieve Tension and Tone Muscles
Chapter 14:       How to Deal with Stress

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Yoga   Leave a comment

What is yoga

What is Yoga?

It is a Hindu spiritual discipline which includes the relaxation of the mind and body.  Yoga is a good way to experience the spirituality of the mind, body and spirit. In Yoga the mind, body and spirit are fused to be one. It helps you to maintain a distance between various day to day tensions, struggles, sickness, etc. It helps you to relax after a tiresome day.

Most Westernized yoga classes focus on learning physical poses, which are called asanas. They also usually include some form of breathing technique and possibly a meditation technique as well. Some yoga classes are designed purely for relaxation. But there are styles of yoga that teach you how to move your body in new ways. Choosing one of these styles offers the greatest health benefits by enabling you to develop your flexibility, strength, and balance.

Before You Start: Staying Safe While Practicing Yoga

Even though for most healthy people yoga is a safe non-aerobic form of exercise, it is not without its risks. According to the American Academy of Orthopaedic Surgeons, the yoga injuries most commonly treated  in emergency rooms involve overstretching and strain from repetition to the:

  • neck
  • shoulders
  • spine
  • legs
  • knees

Also, certain poses can increase your risk of injury if you have conditions such as:

  • severe osteoporosis
  • high or low blood pressure
  • ear problems
  • problems with your spine
  • pregnancy (including risks to your unborn child)

If you are pregnant or have a pre-existing health condition: Consult your health care provider before starting a yoga program. Your health care provider can help you know how to judge what type and level of yoga exercise is safe for you.

 

Yoga for Exercise at Home

Yoga classes are best for beginners because you can get feedback on your poses and ask questions. If you want to try doing yoga at home, there are videos available that offer fitness-based yoga. Here are a few that I’ve reviewed:

  • P90X Yoga: You have to purchase the whole P90X system to get the yoga workout, but it offers a nice at-home routine.
  • Yoga For Beginners: Body + Soul: Pilates for Yoga offers an introduction to this ancient form of spiritual and physical exercise. The disc contains a variety of starting poses designed to lead the viewer slowly and easily into this discipline.
  • Jillian Michaels: Yoga Meltdown Jillian Michaels, winning trainer on NBC’s “The Biggest Loser,” introduces a new yoga workout unlike any other. Combining hard-core yoga power poses with her dynamic training techniques, Jillian will get you real weight-loss results fast. YOGA MELTDOWN includes two complete 30-minute workouts that include a warm-up and cooldown. Begin with the Level 1 workout which focuses on quickly flowing yoga sequences to burn mega calories. Then progress to Level 2 which adds twists and balance poses for an even greater burn.
  • Yoga Pregnancy: Pre and Post Natal Workouts: Pregnancy and Mothering are some of the most challenging and fulfilling times in a woman’s life. An appropriate yoga practice can help us stay healthy, happy and calm, both as we prepare for and recover from our babies arrival. The 30-minute pre-natal sequence is designed specifically to help moms-to-be develop the strength, flexibility and mental focus that will help them not only in the delivery process but also in facing the new challenges of mothering.

Captain’s Chair Leg Raise – Abdominal Exercise   1 comment

Captain’s Chair Leg Raise

The captain’s chair leg raise is effective move for the rectus abdominis as well as the obliques.  The captain’s chair looks like a large chair with no seat. It has a padded backrest, padded horizontal supports for the arms and supports for your feet. The key to keeping this move safe and effective is, first, to avoid swinging your legs or using momentum to bring the legs up. Second, keeping your knees bent will help you focus more on the abdominals and less on the hip flexors.

How to:

  • Begin with your back pressed against the back rest, feet on the lower supports and forearms resting on the upper supports with your hands gripping the handles.

 

  • Slowly remove each foot from the supports and let your legs hang straight down.

 

  • Keeping your legs straight and together, lift them in the air in front of your body.  Don’t swing the legs up or arch your back.

 

  • Once your legs are parallel to the floor, slowly lower them down and repeat.

The Importance of Exercise for a Healthy Heart   Leave a comment

 

The Importance of Exercise for a Healthy Heart

When we exercise our body parts, we are exercising our heart.  Exercising increases the efficiency of contraction and output of the heart per beat. The heart of a physically fit person has an increase in blood output per heartbeat. Therefore, such an individual’s heart does not need to beat as fast during exercise.  The demand on the heart output (blood pumped per minute) remains constant while resting. Therefore, the heart rate that is needed to maintain this output is less in a physically fit person.

During Rest:  Blood Flow per Minute

Brain__   ½ pint (0.25 liter)

Skin__ 1 pint (0.5 liter)

Muscles__ 2 pints (1 liter)

Coronary arteries ½ pint (0.25 liter)

Digestive system /liver__ 3 pints (1.5 liters)

Kidneys 1 ½ pints (0.75 liter)

Your body makes enormous demands on your heart under different conditions.  At rest, the total blood volume is pumped in about one minute.

During Exercise: Blood Flow per Minute

Brain__  ½ pint (0.25 liter)

Skin___ 4 pints (2 liters)
Muscles__ 24 pints (12 liters)

Coronary arteries __ 1 ½ pints (0.75 liter)

Digestive System /liver__ 1 pint (0.5 liter)

Kidneys__ 1 ½ pints (0.75 liter)

During strenuous exercise, there is a major change in the rate of blood flow through different parts of the body. This is brought about by changes in the degree of constriction of the small arteries.

Source of information:

American Medical Association

Food and Nutrients   2 comments

Food and Nutrients - blog lg pictureThere are essential nutrients that we need to consume in order to have a healthy body. Protein provides amino acids for body growth and tissue repair. Vitamins produces varieties of processes, such as the production of energy inside body cells and the growth and division of cells. According to report on nutrition, a total of 13 vitamins must be provided by the diet.

Minerals are chemical elements, such as calcium and iron, they are needed for growth and to facilitate processes that occurs within the body. There is said to be 16 minerals that must be provided by the diet.

In the diagram we see fruits, vegetables, and fruit juice along with cheese. These are all good nutrients. Meat and poultry are also good food items to choose in our diet.

There are essential nutrients that we need to consume in order to have a healthy body. Protein provides amino acids for body growth and tissue repair. Vitamins produces varieties of processes, such as the production of energy inside body cells and the growth and division of cells. According to report on nutrition, a total of 13 vitamins must be provided by the diet.

Minerals are chemical elements, such as calcium and iron, they are needed for growth and to facilitate processes that occurs within the body. There is said to be 16 minerals that must be provided by the diet.

In the diagram we see fruits, vegetables, and fruit juice along with cheese. These are all good nutrients. Meat and poultry are also good food items to choose in our diet.

Meat and Poultry are Sources of Protein

These are other important sources of protein, minerals and vitamin B. To lower the fat intake from meat, removing the skin is recommended. Poultry contains less iron than red meat does, according to report on nutrition. Examples of lean meat: beef, lamb, pork and veal.

Poultry: chicken, duck, goose, and turkey.

Organ Meat:  liver, brain, kidney and sweetbread.

Eggs: (excellent source of protein)

Fish:  (good source of protein)

Note: Ocean fish is said to contain iodine and selenium in useful amounts. Darker fish such as salmon and tuna was reported to contain more fat than cod and flounder, the whiter fish. The fat in the oily fish is higher in unsaturated fatty acids, the desirable type for those having a high blood cholesterol level.

Source of information:

__Ellen J. Barrier

Medical Professional

Flesh vs. Spirit: the War Within   Leave a comment

Whether trying to maintain a desired weight, remaining faithful to a spouse or reaching a goal, temptation exists – causing its victim to make a choice and sometimes several choices. When the individual feels guilty and want to do good by correcting mistakes, but finds themselves powerless against the temptation, the battle is within -thereby, causing the individual to become imbalanced. The flesh and the spirit are now at war.

Paul, the Apostle, clearly understood these things. He stated, ” For I know that in me [that is, in my flesh] dwelleth no good thing: for to will is present with me; but how to perform that which is good I find not. For the good that I would I do not: but  the evil which I would not, that I do. Now if I do that I would not, it is no more I that do it, but sin that dwelleth in me.” Romans 7:18-20.

No human being, is empowered to live above temptation. But, we can find ways to control our fleshly desires, and to reach our goals. It is too difficult to fight these battles alone – to do so, often leads to self destruction. For more information, I recommend this book to inspire courage, hope and strength.

How To Trust God When All Other Resources Have Failed
Authors: George C. Barrier Sr., & Ellen J. Barrier
ISBN 978-0-9-794043-0-6
Copyright© 1994

Search inside this book: http://barriersbooks.com/bookstore.html

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