The Most Exhilarating Exercise You Can Do

Exercise and nutrition have been creating such a huge popularity over the years. Everyone wants to look like those hard bodies on the cover of the fitness magazines. The problem is that it takes work and time. Not everyone wants to put that much effort and many people just don’t have the time to fit it in.

No time. No desire. No problem.

Getting fit doesn’t mean having to drive out to the gym and pretending you know what you are doing, in the hopes of tightening up those buns and getting the washboard abs. Exercise is meant to be fun! We should want to do it and look forward to our workouts. As unrealistic as this seems for many, it can be achieved.  Continue reading

Health Benefits of Performing Mixed Martial Arts (MMA)

As soon as I said “Mixed Martial Arts” you raised your eyebrows. You probably started imagining yourself in the cage all bloodied up and asking yourself: “how on earth is this beneficial to my health?” Continue reading

Is CrossFit Right For Me?

is crossfit right for meCrossFit is awesome and I have nothing but respect for the men and women who participate in it. It is crucial however for anyone who wants to start CrossFit to know what he or she is getting into. I have prepared the info below so that you can take a quick look and decide for yourself. As I mentioned before this blog is about giving you the information to help you make the right decisions for yourself. Continue reading

When it’s OK to be Fat Your Mind Will Tell You

When it's OK to be fat

I am sure many of you have felt like giving in to a lifestyle where you do not have to drive to the gym after work to exhaust yourself for another hour. Where you can eat everything and not feel guilty. Wouldn’t it be great to live in a world in which you don’t criticize yourself constantly for having little extra fat around your waistline?

Continue reading

Fun is the Secret to Efficient Weight Loss

Fun exercise

Why are you killing yourself with all that labor and toil in order to lose weight? What if I told you there is an easier and more efficient way to lose weight and that it consists of having fun? According to a new study, your attitude towards exercise can influence what you eat post-workout and ultimately whether you lose weight or not.

You might be one of the many millions of people who are frustrated because of the ineffectiveness of exercise and efforts to lose weight. You may be gaining weight and eating more despite or even due to the fact that you are exercising. Continue reading

10 Rules You Can Break and Stay Healthy

Please click on the first image below to start slide show:

How To Easily Enhance Your Performance Without Doping

HOW TO EASILY ENHANCE YOUR PERFORMANCE WITHOUT DOPINGWhen you train you get better because of:

  • improved oxygen delivery to your muscles;
  • changes in your lungs allow you to take bigger breaths;
  • strengthening of the heart boosts cardiac-output and blood flow;
  • oxygen carrying capacity increases due to the creation of extra red blood cells.

Continue reading

Physical and mental health

Physical Fitness & Mental Health Connection for the Best You

It is a known fact that daily exercise is good for the body, but the recently discovered connection between physical and mental health might prove that exercise can be good for the mind as well.

Research has shown that exercise can help combat against mental ailments such as anxiety, ADHD, and depression. Likewise, exercise can help you:

  • sleep better,
  • improve your memory retention, and
  • improve your overall mood.

Although there is no set age to start becoming more physically active, it is best to engage in exercise and other physical activities as early as in your teens, according to medcarehealth.com.

After all, starting out early can help you grow and mature with a mind and a body that is ready for anything.

But, before I delve deep into the connection between mental and physical health, let’s start with a simple question:

What is health?

health lab mouseAccording to the World Health Organization (WHO), a person who is free from disease or disability is not immediately considered healthy. Instead, you must demonstrate physical, mental, and social well-being in order to be considered truly healthy.

Great, but how are those connected?

The Canadian Mental Health Association lists 3 concrete associations that demonstrate the connection between physical and mental well-being:

  1. Poor mental health increases the risk for chronic physical conditions.
  2. Patients suffering from serious mental ailments are at a greater risk of suffering from chronic physical conditions.
  3. Finally, people suffering from chronic physical conditions might also develop mental illnesses in the future.

These associations show that there is indeed a connection between physical and mental health.

Though there might not be a proven way to prevent these chronic illnesses from developing, acknowledging the relationship between your mind and body can help you minimize potential risks.

What benefits can you reap from exercise?

exercise-ballThe primary reason why you might choose to engage in more physical activities is to trim your waistline or to lose some pounds. However, exercise can provide you with so much more.

In a study that aimed to answer the question:” how does physical health affect mental health?”, researchers discovered that elderly adults who engage in regular exercise and are physically fit tend to possess much larger hippocampi than other people in their age group.

Wait, what is hippocampi?

The hippocampus is the part of the brain that is responsible for your spatial memory. Maintaining this part of your brain even in your older years gives you a great advantage.

Does mental health affect physical ability?

Meanwhile, in a study conducted by researchers at the Bangor University in Wales, it was discovered that people who engaged in mentally draining activities before performing difficult exercise tests reached exhaustion much faster than those who were mentally relaxed prior to performing the physical task.

This study shows that one of the benefits of nurturing your mental well-being can also affect your physical strength and endurance.

Can exercise combat depression?

anxietyAccording to Jane Collingwood, author of The Relationship between Physical and Mental Health, those individuals suffering from depression often have worse physical health than those who are mentally healthy.

Likewise, patients suffering from chronic physical diseases are also likely to suffer from depression.

Just a little exercise goes a long way

Exercise, even in moderation, can greatly improve both the mental well-being and physical health of those suffering from depression.

Physical activity can help encourage positive changes in your brain such as a surge of endorphin or “feel good hormones”.

Regular exercise can also help distract you from any destructive or negative thoughts and allow you to find your inner peace.

Exercise relieves anxiety

While you might think that the physical benefits that you reap from exercise are the things that make you feel good, its effect on your mind are probably the more likely reason for your happy feelings.

Exercises such as weight training can ease the suffering of people who are living with anxiety by elevating their mood and reducing their feelings of irritability.

Remember: Even moderate daily exercise can contribute to improved long-term mental health.

Reaping the benefits of exercise

Benefits of exercise

photo by zirconicusso

As previously stated, you will not need to block off your entire day just to reap the mental and physical benefits of exercise. You will see a difference in 30 minutes per day, 5 days per week.

Additionally, while it might take months before you see any significant physical changes after exercise, the mental boost that it can provide is almost instantaneous (Weir, 2011).

For this reason, it would be more beneficial if you learn to focus on how good you actually feel after your workout than to simply look for the physical rewards.

This is particularly important for patients who are suffering from stress or mild cases of depression and anxiety since focusing too much on your physical appearance would only worsen your condition.

Don’t delay another day: simple exercises to get started

One of the easiest ways to sneak some physical activities into your busy schedule is by taking a quick walk to or from your office. Exercise can enable your brain to better manage your stress levels.

The Key Takeaway: Sweating it out even from a brisk walk can help relieve you of your physical pain as well as make you feel more at peace.

Another easy way to get an energy boost is by hopping on a treadmill, jumping on a rebounder trampoline, or lifting a few weights at home or at the gym.

Regardless of your age, weight, or gender, all you really need is the motivation and determination to keep moving.

Exercise and mental health – the undeniable bond

There is a significant amount of proof that supports the connection between physical and mental health. Physically fit individuals are better able to handle stressful situations and those who are mentally healthy are able to handle more difficult physical tasks.

Therefore, it is important to nurture both your physical and mental health in order to reap all possible benefits for your mind and your body.

Want more great health information?

Visit the Rebounder Zone blog to learn more about how you can improve your mental and physical health today.

 

Sources

Breene, S. (2013). 13 Unexpected Benefits of Exercise. Accessed on June 30, 2016. Retrieved from http://greatist.com/fitness/13-awesome-mental-health-benefits-exercise
Collingwood, J. (2016). The Relationship between Mental and Physical. Accessed on June 30, 2016. Retrieved from http://psychcentral.com/lib/the-relationship-between-mental-and-physical-health/
Canadian Mental Health Association. (2016). Connection between Mental and Physical Health. Accessed on June 30, 2016. Retrieved from http://ontario.cmha.ca/mental-health/connection-between-mental-and-physical-health/
Grohol, J.Psy.D (2009).The Connection between Mental & Physical Health. Accessed on June 30, 2016. Retrieved from http://psychcentral.com/blog/archives/2009/02/25/the-connection-between-mental-physical-health/
N.A. (2014). 5 Ways Physical Health Impacts Mental Health. Accessed on June 30, 2016. Retrieved from http://fitstar.com/5-ways-physical-health-impacts-mental-health/
N.A. (2016). Research Shows Connection between Mental Health and Physical Fitness. Accessed on June 30, 2016. Retrieved from http://www.medcarehealth.com/health-problems-prevention/research-shows-connection-between-mental-health-and-physical-fitness-2/
Robinson, L., Segal, J. Ph.D., & Smith, M. M.A. (2016). The Mental Health Benefits of Exercise:The Exercise Prescription for Depression, Anxiety, Stress, and More. Accessed on June 30, 2016. Retrieved from http://www.helpguide.org/articles/exercise-fitness/emotional-benefits-of-exercise.htm
Weir, K. (2011). The exercise effect. Vol 42, No. 11. P.48. Accessed on June 30, 2016. Retrieved from http://www.apa.org/monitor/2011/12/exercise.aspx

Leonard Parker is a health blogger and owner of the eCommerce store, RebounderZone.com. Rebounder Zone offers rebounder trampolines, health equipment, and health information to mature adults.

Leonard is a graduate of Stanford University and has worked in a number of roles as a consultant and digital marketing specialist. Rebounder Zone was started because Leonard saw first hand how exercise and healthy living can change lives, and he wants to help others experience this fantastic feeling, too. For any inquiries, please contact Leonard at leonard(at)rebounderzone.com.

How Health Experts Eat

How Health Experts Eat Healthy Without Going Broke!

Like health experts, you can eat healthy without going broke, too! A primary reason you and many others may prefer to skip healthy foods is their relatively high cost. Well, that might only be because you haven’t explored all of your options.

The Game Plan for Eating Affordable Healthy Meals

planning healthy eatingDon’t know where to start?

Start with a brilliant game plan. Prioritize inexpensive healthy eating. As the famous adage suggests, if there’s a will, there’s definitely a way.

By considering the nutritive content of food more, you can eat healthy without spending a fortune.

Since you take in the good foods (as opposed to the wasteful bunch), you’re helping your budget as well as your body.

As a publication in the British Medical Journal implies, it’s one of the “rules” that many health experts live by.

Other Strategies for Eating Healthy on a Budget

  • Choose gluten-free and organic foods since these are free of pesticide residues and harmful chemicals. For the same reason, avoid GE (or genetically engineered) foods.
  • Construct a meal plan according to your personal budget. Remember to be flexible for certain situations, but be disciplined in following it.
  • Eat more fruits and vegetables. Bananas, cabbage, carrots, cauliflower, celery, oranges, pears, plums are affordable options.
  • Eliminate junk. This includes artificial low-fat ingredients, frozen meals, canned goods, potato chips, and ready-to-eat packages from the supermarket.
  • Go with tasty and nutritious food ingredients. Try adding avocado, grapefruit, mangoes, papaya, and sweet corn to your meals.
  • Plan your meals, but remember to be flexible. According to Harvard Health Publications, it’s recommended for meals to consist of 50% fruits and vegetables, 25% proteins, and 25% whole grains.
  • Simplify your meals. Do your best to stay away from processed foods and fancy “health treats”.
  • Stick to water. Coffee, milk, and tea are good, too. Avoid drinks with too much sugar such as sodas and “healthy fruit juices”.

Tricks for Affordable & Healthy Grocery Shopping

affordable groceryAn effective way of dodging costly meals with unhealthy food ingredients? Consider growing your own garden.

If you own a garden with loads of edible produce, you don’t have to spend a fortune on healthy ingredients. More importantly, it reduces the number of trips to the supermarket; shopping for herbs and spices, as well as fruits and vegetables, becomes unnecessary.

Moreover, due to increasing food prices, dietary plans that could lead to malnourishment may be preferred. Remember, even if you’re on a tight budget, you don’t have to disregard your health.

Granted you’re open to different options, you can still eat healthy without spending a ton of money.

More Healthy Shopping Ideas

  • Make use of discounts and special promos. Take note of the dates of supermarkets’ sales. Usually, you can shop for relatively low-cost foods during the holidays, clearance sales, and special occasions.
  • Buy in bulk. Buy for durations of weeks and in some cases, months. Usually, foods are relatively more affordable in bigger amounts.
  • Purchase meat that is close to its expiration. Assuming that preparation and cooking are done prior to spoilage, you can take advantage of up to 50% in  savings.
  • Visit your local farmers’ market. There  you will find a variety of healthy signature products. Since the prices aren’t usually fixed, shop wisely and don’t be afraid to negotiate.

Five Rules to Proper Storage of Your Healthy Food

Did you know that in the United States, up to 40% of foods end up going to waste? Consequently, millions of precious dollars go to waste.

Don’t let this be you!

It’s due to improper storage. Make sure to read expiration dates on labels. By keeping this in mind, as well as some steps on proper storage, you can eat healthy on a budget without having to unnecessarily replace your food.

Food Storage Rules

  1. Freeze fruits and vegetables (especially if you buy in bulk). When frozen, fruits and veggies remain at the peak of their freshness.
  2. Freeze poultry and raw meat; for this, allocate space in your freezer’s bottom shelf.
  3. Avoid putting anything in or with metal containers inside the fridge.
  4. Avoid storing fruits and vegetables together. Ripe fruits give off ethylene; ethylene is an organic compound that can slowly ruin fresh vegetables.
  5. Keep dried foods in glass jars. Make sure to seal the containers tightly.

The Power of Preparation: 3 Tips on Healthy & Economical Food Preparation

Success healthy foodOne clever way to eat healthy without spending a lot money is by storing food properly.

But, that’s not the end of it!

Using your creativity with available resources, you can enhance flavor, incorporate variety, and guarantee safe nutrition. It can be a time-consuming task, but for the sake of your health and your pocket, why disregard it?

Healthy Food Preparation Tips

  1. Add onions, bell peppers, and preferred natural spices when skewering meat portions.
  2. Olive or sesame oil add a distinct aroma to fried meals.
  3. Use honey as sweetener (instead of sugar).
  4. Use natural herbs for marinades; marinade an hour or so before cooking.

Is Eating Healthy Without Hurting Your Budget Possible? The Verdict!

health on a budgetSo can you eat healthy without spending a fortune? Can these meals also be delicious?

You can! Eating affordable healthy foods is only a matter of commitment. Whether you’re living on limited income or you’re trying to maintain a frugal lifestyle, cutting back on healthy meals shouldn’t be an option.

Moreover, remember to set realistic health goals. Granted that you’re willing to follow particular strategies, you can eat healthy without going broke!

 

Sources

How to Eat Healthy without Breaking the Bank. (n.d.)
Wiley, M. (2014, Jan. 4). Eat Healthy Without Breaking The Bank 
Smith, V. (2012, Oct. 24). Eat Healthy … Without Going Broke.
Blalock, M. (2014). Eating Healthy on A Budget: 5 Expert Tips That Make it Easy
Amen, T. (2016, Apr. 25). Eating Well without Breaking the Bank 
How to Eat Healthy Without Breaking the Bank. (2016, Mar. 1) 
How to Eat Healthy Without Breaking the Bank. (2011, Oct. 11) 
8 Steps to Eating Healthy Without Breaking the Bank. (2016, Mar. 23) 

 


Leonard Parker is a health blogger and owner of the eCommerce store, RebounderZone.com. Rebounder Zone offers rebounder trampolines, health equipment, and health information to mature adults.

Leonard is a graduate of Stanford University and has worked in a number of roles as a consultant and digital marketing specialist. Rebounder Zone was started because Leonard saw first hand how exercise and healthy living can change lives, and he wants to help others experience this fantastic feeling, too. For any inquiries, please contact Leonard at leonard(at)rebounderzone.com.

Stress relief

Why Minimizing Your Life Could Be the Answer to Your Stress

Stress is something we encounter every day, from work obligations to family requirements, and everything in between. Americans, however, experience more stress than is healthy — and they may not be doing much about it.

Even though Americans’ stress levels are starting to decrease overall from previous years, there are still 42 percent of people who aren’t taking the time to keep their stress in check.

Ways to Lower Your Stress Levels

What can you do to manage stress? The kneejerk reaction is often to make more money, do more and be more.

In truth, however, eliminating elements from your life will provide you with the clarity, space and time you so desire. The answer to your stress problems is available through minimizing different aspects of your life.

Here are three ways to start de-cluttering and cleansing your world:

1- Forget Storing, Embrace Purging

Don’t spend any more of your time or money on storage systems. It’s not that the perfect containment system for all your stuff eludes you — it’s simply that you have too many belongings.

With possessions comes responsibility — and stress. If you don’t have heaps of belongings to worry about and take care of, you will spare yourself that time and energy of trying to keep track of it all.

Additionally, when you are selective about the items you keep, only the useful and meaningful items will remain. This will actually save you time in the long run, as you won’t have to go searching for items amongst all your unwanted clothing, housewares and possessions. You’ll have a very clear mental catalog of what you held onto.

If you need a little added motivation, look at the bestselling book, “Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing Book” by Japanese cleaning consultant, Marie Kondo. It details how to begin bringing minimalism into your home by sorting through what’s there.

Once you’re done culling, you can donate your unwanted belongings to various charities including Goodwill or the Salvation Army.Bigger Isn’t Better

2- Bigger Isn’t Better

Somehow the American Dream got caught up in the notion that bigger is better, especially with homes. Coming in second only to Australia, US homeowners have the largest average house size in the world — with a footprint of over 2,000 square feet.

With each square foot comes a higher price tag, meaning higher mortgage payments, property taxes and debt. Not only that, but monthly costs, such as utility bills, also go up since there is more space that needs to be supplied with power, water and heating/cooling.

In an effort to avoid these costs, people are opting for smaller homes. Some folks are even moving into tiny homes — less than 500 square feet. Some are traditional structures, and some are less traditional ones including buses, campers and shipping containers.

Each tiny living space allows the occupant to be free of crushing living expenses and money woes each month. All overhead costs decrease when living in a tiny house.

Tiny homes also discourage hoarding or excess accumulation of food and household products. With the limited amount of space available, only choice items can be housed. This empowers residents to invest in high-quality possessions. These pieces will last longer and will be more likely to be treasured possessions rather than a conglomeration of so-so items.

3- Go Paperless & Online

Papers have a way of stacking up on countertops, office desks and by the front door. The time and energy required to open, read, deal with and then file the paperwork could be better spent.

Opting to go paperless via online billing and banking reallocates that time for other, more fulfilling tasks. It will also eliminate physical clutter and allow for more accurate and efficient bookkeeping.

We’re all busy people, juggling a multitude of tasks and expectations. If meaningful efficiencies can be found in our day-to-day lives, we’ll be better able to spend our precious time with who and what we love.

Practicing simplicity and minimalism isn’t about depriving yourself. Rather, it’s about making the very most of what you have — and eliminating stress in the process.


Jennifer Landis is a tea-drinking, yoga loving, clean eating blogger, writer, wife, and mother. You can find more from Jennifer at her blog, Mindfulness Mama.