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5 Ways to Stay Motivated for a Workout

Poonam Advani — Wed, 25 May 2011 03:43:08 +0000

You have been going to the gym everyday now to lose that extra flab but it is just not showing the results you want to see! You are naturally frustrated with your workout and tired of running on the treadmill because you are not getting what you desire out of your regime. Giving up is not an option. So, what you need is motivation to maintain the regularity of your workout!

The most common reason to give up exercise is not losing weight or not getting the desired results. This leads to laziness and erratic workout schedules. You need to find the best way to keep yourself motivated to run that extra mile so that you can be regular for your daily workout. Here are five ways you can use to keep yourself pumped up and not avoid your gym schedule:

Set Realistic Goals: Set weekly goals, but realistic ones. If you are working out just once a week, make it a point to go twice this week and then thrice the next week and so on. Try and mark your days on the calendar so that you know when you went last and when you have to go next. This way, you can reach your target quite easily without adding unwarranted frustration to your life.

Reward yourself: Once you fulfill you weekly goals, make sure you gift yourself something you like. For instance, a healthy dinner at your favorite place down the wharf should do the trick. Another good way of keeping yourself motivated is, buying new workout clothes, like the t-shirt that never fit you last year. In this way, you would know that your workouts are working.

Change your Workout: Once you have regularized your workout, don’t get stuck up with the same exercise regime. Change is always good. Challenge you body by changing your cardio days with running outdoors along the beach. Try some variations by doing Pilates or yoga or even aerobics.

Get an exercise buddy: The thought of getting out of the house to go and sweat in the gym ‘alone’ is very distressing. Rope in a friend from your neighbourhood or a colleague for your workout. Also, if one of you is lazy to get up for your workout, the other one easily motivates the other to get up and run to the gym. Make sure you don’t get work to the workout; the workout can get very stressful then!

Get out of the gym, go Outdoors! If you feel that the gym is the only place you can lose weight, then you are totally wrong. After a point you may not be motivated to go and just run on the treadmill for 20 minutes. At such a point in your exercise life, go outside your workout place. Even an hour of sports like tennis, daily, gives enough cardio and strength workout. Trekking on weekends is a great getaway and a great workout!

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Help Yourself to Quit Smoking

Poonam Advani — Sat, 21 May 2011 00:36:56 +0000

Every smoker knows that quitting is difficult. It is hard to stop when you are not correctly motivated and when you do not have a strong support system to help you. Giving up smoking is a gradual process. It requires total dedication and resistance. And ultimately, it depends on the person and his or her will to quit smoking.

Keep the following aspects of quitting in mind before you take the leap:

Gradual process: Understand that quitting is a slow process. One cannot give up smoking completely in an instance. Your body and your mind will crave the addiction and when it won’t get what it desires, it will misbehave. Reducing cigarettes from a pack a day to even 3 a day is a big step towards quitting.

Keep track: Quitting will be easier if you make a note of the place and the time at which you smoke. At the end of the day, you will know how many cigarettes have been consumed. If you have the self-will to quit, you will try and reduce the count to see just one or two notes in the diary.

Activities triggering smoking: If you identify the situation or activities that lead you to smoke, it will be easier to quit smoking. For example, a person who is working takes a smoke break when he is done with his assignment. If he recognizes this pattern, he shouldn’t leave his work station after finishing his work but he should reward himself with something else, like drinking coffee.

Talk to a quitter: A person trying to quit should talk to a person who has quit. This will motivate the person and also ensure that a relapse does not occur in all cases. This will make the person feel more confident and allow him to quit smoking.

Reward yourself: Once you have successfully completed your goal to reduce the number of cigarettes or to identify the trigger situation, you should reward yourself with something that you like. For instance, clothes or good food. Similarly, if you have been unable to stick to your goals, you should be fair and penalize yourself. The idea here is to get you into a habit of recognizing what is good or what is bad and then making you work towards mending your ways. This reward and reinforcement method is the best way to understand and keep a track of the progress to quit.

Exercise regularly: Exercising and smoking are opposite activities. Increasing exercising and jogging will increase the stamina and will ensure clean and fresh breathing. This will automatically make a person reduce smoking since smoking affects continuous breathing which is essential for consistent jogging or running.

Pushing one’s boundaries is the most important aspect to quit smoking. Along with self motivation, motivation from close ones will increase the possibility of quitting.

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Eat Healthy, Live Healthy

Poonam Advani — Fri, 20 May 2011 00:30:59 +0000

Eating food that you crave is not harmful. But, binging on it is unhealthy and unacceptable. Most of the food that you crave is not ideal for a healthy diet but when you consume small quantities, you allow yourself to enjoy the guilty pleasures of life and not harm your body in the process.

You crave certain kinds of foods because your mind tells you so. Thus, if you learn to keep a control on your thoughts and desires, there is a good chance for you to let those cravings die a natural death.

To help people live a healthier life, many dieticians, nutritionists and cooks have introduced foods that can be healthy substitutes for delicious yet dangerous foods.

Milk and milk products are an indispensable component of human diet. Many people crave ice-cream, chocolate and other fatty dairy products. These can be replaced with fruit sorbets, low cal chocolates etc which taste similar but do not add the calories to your daily cal count. Cheese is another dairy product which people indulge in. Buying a healthier alternative is always a good option.

Some folks may believe that their daily meat intake cannot be swapped with anything. Regular meat eaters should try and reduce their meat intake or replace their share of white meat with red meat, which is healthier for the body. It helps purify the blood and also keeps the protein levels high. Adding seafood delicacies to the diet plan is also another healthier alternative. Fish like sushi or even salmon are better options since they have more protein content as compared to red or white meat.

Pastas, pizzas and burgers are common foods when it comes to getting a quick meal. To minimize the after-effects of eating pastas, one should be careful in adding cheese (maximum calories come from the cheese). Also, adding extra vegetables to the pasta makes it healthier and enjoyable. Same goes with pizzas. Avoiding mayonnaise in the burger will not only make it healthier but also allow you to eat what you desire.

For the people with a sweet tooth, products like cakes, donuts, sweet croissants are unavoidable. But with little changes and replacements, you can cut down the unhealthy ingredients. If eating slice cakes or chocolate pastries is a regular affair, substitute chocolate with gingerbread cakes or a simple sponge cake. Eat regular donuts instead of the ones with gooey chocolate; it will reduce a lot of unhealthy calories. Or, replace donuts with English bagels which are not made out of refined flour but out of whole wheat. Chocolate Cookies can make way for graham crackers or oatmeal cookies.

Chocolates cannot be substituted. We all know that. But, we can take certain precautions to avoid adding those calories. One can eat dark chocolates rather than sticking to milk chocolates or regular ones. Dark chocolates contain high levels of magnesium, a chemical that the body craves in chocolate. The best substitutes for chocolates are peanuts and dry fruits.

Though one cannot make perfect reductions in ingredients or substitutes for each and every food, one can try and make such food options healthier. Once in a while indulgence is needed, but for everyday satisfaction, one needs to look at replacements and yet enjoy the tempting foods.

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Should I get a flu shot this winter?

Health Guru — Tue, 03 May 2011 01:22:25 +0000

Influenza, AKA Flu, is not just the usual colds. The virus that causes flu is very contagious and sometimes so strong that it can lead to severe illnesses such as Pneumonia, Bronchitis, Ear infections and other flu-related complications that can become life-threatening. Additionally, the self-limiting characteristic of a virus makes flu at some point an incurable condition.

Medications can only alleviate the signs and symptoms of flu but it cannot kill the virus nor heal the person immediately. The virus also comes in different forms. That is why people, young and old, usually get infected with flu over and over again since the body cannot create a specific immunity against the disease.

The effects of flu vary from person to person. Every year, the number of individuals who get infected with flu and dies of flu steadily increases. It usually occurs on people of extreme ages who have weaker immune systems since they are more prone to get very ill when flu strikes them while people who have better health conditions have higher degrees of protection against it.

Seasonal flu can be very unpredictable. Customarily, it appears suddenly. Signs and symptoms of constant fever, headache, constant to severe body malaise and body ache and extreme exhaustion are the first to appear. In contrast to the common cold, the flu virus seldom causes sore throat, runny or stuffy nose and sneezing. Cough and chest discomfort is most likely to occur in influenza and may get worse.

Fortunately, the devastating health effects of flu can be prevented. You can stay healthy and protected from acquiring flu by getting a flu shot every year. A flu vaccine is contained in every flu shot. With this vaccine, the body will be able to create certain antibodies to enhance the body’s immunity against the specific strains that the vaccine have. People who are strongly advised to routinely get a flu shot are those who are pregnant, healthcare workers, people aged 65 years old and above, those who have long-term health conditions and the people who care for them.

The saying “Prevention is better than cure” may sound cliché and overused. But this timeless principle has definitely saved million of lives. Invest on getting a flu shot now and reap the priceless benefits of staying healthy and fit!

What is decaf coffee?

Health Guru — Thu, 21 Apr 2011 05:43:24 +0000

Decaf coffee is composed of at least 3% of caffeine. Therefore, it is not absolutely caffeine free. Consequently, since it still contains caffeine, researches have discovered that consuming 5-10 cups of decaffeinated coffee is equivalent to drinking 1-2 cups of caffeinated coffee. Additionally, some of the adverse effects of drinking unfiltered coffee can also appear in the decaf ones. Probably because it still contains caffeine and other substances that cannot be removed by decaffeination. Or it can be the other way around, when important substances that are beneficial to the body are removed during the decaffeination process.

But how is coffee decaffeinated in the first place? A process called water decaffeinating removes the caffeine by soaking the beans in water before roasting it. Another method is steaming the coffee beans to dissolve the caffeine. As it rises to the surface, an organic solvent called methylene chloride is added to wash it off. But not all methods and processes are purely organic. There are methods that use chemicals like the solvent formaldehyde to absorb and get rid of caffeine in the coffee.

Top 5 Zumba Classes in Sydney

Health Guru — Wed, 20 Apr 2011 05:02:24 +0000

Depending on your location in Sydney, you can almost find a Zumba class held nearby. Enthusiasts of Zumba in Sydney have formed different groups to provide Zumba trainings to individuals who love to get toned while dancing. Contact them and they will organize Zumba classes at their designated areas in Sydney.

Here is a list of centers that offer top-rated Zumba Classes in Sydney:

1. Zumba Fitness- This center was founded by Diana last April 2010. Their headquarters is located at New South Wales. But wherever you may be in Sydney, whether in the North, East or West, there are packages that you can avail of depending on your requirements and budget. You can inquire about their services online at www.zumba4u.com.au.

2. Zumba Alegria- Also located at New South Wales, is managed by a licensed member of the Zumba Instructor Network. There are different class schedules that you can choose from. You need to book your classes in advance to control the number of students in each session. Contact the instructor via email at greer@zumbaalegria.com.

3. Natalie Anne Beck- She’s not only a professional dance instructor but a good Zumba teacher as well! She and her team offer Zumba classes held at Wetherill Park or Castle Hill Dance Studio. A single class costs $15. But if you avail of the 10 pack classes, you’ll only pay for $100. Book your lessons now and sway your way to fitness and health.

4. Sydney Zumba Fitness- classes are held weekly at Fitness First Gyms in Boni Junction, Darlinghurst, King Cross, Neutral Bay and Sydney CBD. The program is conducted by qualified Zumba Instructors and utilizes salsa, merengue, cumbia, reggaeton and other international rhythms that truly make the exercise exciting and fun-filled. Contact them to arrange a Zumba fitness class at your local gym. Personal training sessions are also offered regularly by Kib Fitness, sponsor of Sydney Zumba Fitness.

5. V-club- the perfect gym for the best workouts for an affordable price. Aside from Zumba classes, it also offers other fun fitness programs like Exotic dance, Hot Yoga, Pilates, Contemporary dance, cardio circuit and many more!

Top 5 Zumba Classes in Melbourne

Health Guru — Tue, 19 Apr 2011 04:59:15 +0000

Party while shedding off some excess calories and fats in your body using the latest aerobic dance craze, the Zumba! Accompanied by lively soundtracks, this routine work-out is infused with a combination of Latin and hip-hop dance moves. It’s a timeless exercise that young and old alike will surely enjoy.

Here are our top 5 Zumba classes in Melbourne:

1. DANZFIT- Claims to be the home of Melbourne Zumba, this fitness club is the largest Zumba business in Melbourne. The company has focused on specializing the Zumba Fitness and now caters Zumba students from areas in Bundoora, Abbotsford, Essendon, Prahran, East Doncaster and Wantirna.

2. ZUMBA UNITED- Party towards fitness with their professional and entertaining instructors for an additional $10 per class. Their schedule provides you with 24 classes that you can choose from. They also provide Zumba classes for children and private events. Check their website at http://www.zumbaunited.com.au/ for more details regarding their services and promos.

3. FERNWOOD FITNESS- There are 22 Fernwood gyms that you can find in Melbourne and each has its own pumped up versions of the Zumba dance. Come on board with the other gym-goers and experience a new and exciting way to stay in shape.

4. ZUMBA WITH KEREN- For just $10, you can avail of 24 Zumba classes in a week with Keren. There are no commitments and you need not reserve your slots in advance. With the skills combination of an Aerobic Instructor and Personal Trainer, Keren will surely get you hooked with her effective and safe workout.

5. CURVES- Curves is a gym and health haven for women. With its high-end work-out facilities and effective weight loss programs, Zumba is an additional member of their powerful line-up of fitness services.

Top 5 Zumba Classes in Brisbane

Health Guru — Mon, 18 Apr 2011 04:55:53 +0000

There are many teams of certified Zumba Instructors that you can find in Brisbane. They offer Zumba classes for beginners through to experienced dancers. You need not be familiar with the Latin Dance to join their program. Your skill and knowledge in this fitness routine will naturally be enhanced once you regularly attend Zumba classes.

Here are some top-rating teams that provide quality Zumba classes in Brisbane:

1. VIDA LATINA DANCE CO. – One of the well-renowned Zumba dance fitness provider in Brisbane. The company offers 35 Zumba classes in 15 different locations in Brisbane. Anyone who wants to burn up to 1000 calories can attend their Zumba sessions for as low as $9.

2. JILL’S JIVE- Coupled with good company and great facilities, this fitness club will surely give you the most out of your money, time and effort. Jill’s Jive started as a family last 1997. It is located at the Northern Suburbs of Brisbane near the Melton Rd. in between the Nundah and Northgate train stations. They offer Zumba lessons every Mondays and Wednesday at a rate of $12 per session or $100 for 10 sessions.

3. GROOVE DANCE ACADEMY- Add some twist into your dates by availing a Zumba class from one of the well known one-stop shop partner dancing studio in Brisbane. Indeed, this is a unique and romantic way to stay healthy and fit for you and your loved one!

4. RIO RHYTMICS (LATIN DANCE ACADEMY) – The largest and most comprehensive latin dance school in Australia is found at the West End of Brisbane is providing their students with Zumba dance courses. Their certified and passionate Zumba instructors will get your heart pumping and dance fitness improving when you enroll in their 45-minute classes. This routine is good for dancers and non-dancers alike.

5. DANCEVOLUTION- Is composed of instructors who not only love to dance but most of all love to teach others how to dance. They offer group and private lessons on Zumba fitness classes and other Latin American and contemporary styles of dance sports. They conduct sessions at Perry’s Dance Academy and St. Paul’s Uniting church. Check their website for details: http://www.dancevolution.com.au

The Benefits of Potassium

Health Guru — Sat, 16 Apr 2011 05:26:19 +0000

The body’s cells and organs need the right amount of potassium to function normally. Apart for it being a mineral, it is also considered an electrolyte together with magnesium, calcium and sodium chloride which are vital in maintaining the electrical conductivity in the body. In line to this, potassium and its adjunct electrolytes play a key role in the contraction and relaxation of the heart, skeletal and smooth muscles. It functions to enable the normal beating of the heart and digestive and muscular functions.

Excessive sodium in the body also requires an increased amount of potassium to achieve a balance. On the contrary, a potassium deficiency is brought about by conditions of excessive vomiting, diarrhea, excessive sweating, malabsorption, malnutrition and medications like loop diuretics. Muscle weakness, confusion, fatigue, chronic diarrhea, diuretic use, irritability, heart problems and regular intense exercise are conditions that indicate a need for more potassium.

Normal levels of potassium in the body promote growth and maintenance of bodily functions. It is needed for preserving water balance, muscle growth, nervous system function and growth and acid-base balance for a normal body pH. It can even be beneficial in lowering the risks for high blood pressure. Aside from its essential role in muscle contraction and nerve transmission, potassium is also involved in carbohydrates storage which is used by the muscles as its fuel. When there is increased urinary calcium excretion due to increased sodium in the body, potassium counteracts this condition and prevents the bones from rapidly deteriorating. It can also have certain effects on stroke, anxiety and stress levels, blood pressure regulation, metabolism and kidney disorders aside from its general health benefits.

Aside from potassium rich food like dairy products, legumes, meats, bananas, salmon, vegetables, etc; sodium and magnesium levels in the blood help keep the proper potassium balance in the body. Neglecting the signs and symptoms of hyperkalemia (excessive potassium) or hypokalemia (potassium deficit) will lead to life threatening effects. Therefore, it is very crucial to get the right amount of potassium daily to keep your body in good condition.

Where does Fairtrade Coffee come from?

Health Guru — Fri, 15 Apr 2011 04:44:07 +0000

Fair trade is a global movement to promote better working conditions and justifiable incentives and income to the workers and producers of certain products. Coffee is a basic product to almost every family and individual. With the high demand for coffee supply, farmers are pressured to produce more. Unfortunately, the prices of coffee have plummeted while large coffee companies have not adjusted the consumer prices and pocketed the big revenues they get from it. This injustice have forced coffee farmers into poverty; starving their families and incapacitated to maintain their farm lands. With this disheartening condition, a call for a transformation in the coffee industry is made. That is how Fairtrade coffee originated. It aims fair trade between farmers and huge coffee companies and the monitoring and guaranteeing of worker’s rights if he is working in a plantation.

The finest coffee is grown in the hottest regions of the globe. Fair trade certified ones are produced from 23 countries. In Asia, fair trade coffee is exported from African nations of Ethiopia, Kenya, Rwanda and Tanzania. Other Asian countries who have also participated in this move are Thailand, Indonesia, East Timor and Papua New Guinea. Countries in the west includes, Nicaragua, Colombia, Guatamela, Costa Rica, Uganda, Haiti, Dominican Republic, Mexico, Bolivia, Honduras, Ecuador, El Salvador, Brazil and Paraguay.

The fair trade movement in the coffee industry has also reached the developing countries. Businesses which are mission driven and grounded on Fair Trade principles are known as Alternative Trading Organizations (ATO). Coffee Farmers transact business directly to the ATOs for better compensation, alleviating their poor economic status. It is in this way, through global cooperation, that social justice and economic wealth is brought to the developing countries.
Fair Trade coffee also comes from small farmers. They are given more freedom and better living standards due to the protection they get from the Fair Trade concept. Small time coffee growers have better chances of increasing their profile globally since they are given the chance to market their product more effectively.

Support to fair trade coffee production has been widely increasing all over the world. Consumers can even directly purchase their coffee from coffee growers. With this mission, everyone in the market is in a win-win situation: producers, companies and consumers alike.