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3 Ways to Spice Up Your Diet Routine

Spring has officially arrived, and that means that we're all going exercise crazy in our attempt to have that bathing suit-ready body. If you're stuck in an exercise rut, give these three tips a shot to shake things up a little.

 

1. Put together a playlist.

If you don't work out to music, it may be just the thing you need to get back into the groove. Put together a playlist of some awesome, bass-heavy songs and get ready for the workout of a lifetime. I recommend "Pour Some Sugar on Me" by Def Leppard, Survivor's "Eye of the Tiger" (obviously), and Queen's "Bohemian Rhapsody." What songs do you plan on putting on your playlist?

 

2. Change it up.

Normally run three times a week? Try using a rowing machine. Tend to stick to yoga only? Try pilates or zumba! Doing the same type of workout day in and day out isn't only boring--it can neglect some of your muscles. By switching up your workouts, you can ensure that you won't get bored while also keeping your body fit in diverse ways.

 

3. Give yourself a balance challenge.

One way to make your workouts even more challenging is to add a balance challenge to the equation. Do some of your exercises while balancing on one leg, or try out a balance trainer like those sold by BOSU. You'll be challenging your body in a different way, which is sure to spice things up while you're getting fit.

 

(Picture Credit: Fat Burning Workouts for You)

There's a 1 in 3 Chance You're Inactive...

...at least, that's what a recent article on UPI.com says!

 

According to the World Health Organization, just two and a half hours of exercise each week can dramatically reduce your risk of developing breast cancer, colon cancer, heart disease, and diabetes. But one-third of the world just isn't physically active.

 

"Physical activity has a strong role to play in reducing the incidence of certain cancers," Dr. Ala Alwan, assistant director-general for non-communicable diseases and mental health at the WHO, stated. "Physical inactivity is the fourth leading risk factor for all global deaths, with 31% of the world's population not physically active."

This is scary stuff! If you're that one in three, will you take the plunge and start exercising?

(Picture Credit: BeanProducts)

Buy a Mini-Trampoline and Start Rebounding

Rebounding is one of the most fun ways to exercise. In the most basic terms, it's jumping on a mini-trampoline in a controlled way. It's aerobic, meaning that it provides oxygen to your body; it's low-impact, meaning it won't damage your joints; and it has actually been described by NASA as the most efficient workout around.

 

Here are just some of the health benefits associated with rebounding:

• Boosts energy levels
• Opens up and supports all elimination routes
• Increases the functionality of the lungs and heart
• Improves circulation of oxygen to organs
• Strengthens the immune system
• Lowers cholesterol
• Strengthens and drains the lymphatic system
• Aids in digestion and massages the bowels
• Slows the aging process
• Enhances metabolism
• Reduces stress and anxiety

 

Have you ever tried rebounding? Share your stories here!

 

(Picture Credit: Overstock)

Exercise Reduces Toxic Buildup!

Sweating is just one way that our bodies get rid of toxins. By exercising, you can push your body to sweat out even more of those nasty toxins.

 

Exercise is the most effective and fastest way to open up your elimination routes, especially breathing and sweating. Exercise can help provide you with more energy, reduce the toxic accumulation in your colon, promote efficient toxin neutralization, improve intestinal muscle tone, and help you feel increased vitality.

 

Here are some great ways to exercise:

• Bike rides
• Walking
• Rebounding
• Hiking
• Martial arts
• Swimming
• Jump-roping
• Pilates
• Rowing
• Yoga

 

While it may be difficult for you to set aside time to exercise, the least you can do is try to work it into your daily activities. Take the stairs instead of the elevator. Park in a space further away from the entrance. Ride your bike to work.

 

What other ways can you fit exercise into your daily routines?

 

(Picture Credit: Directory Journal)

Exercise and Rest Keep Stress Away From Your Digestive Tract

When you exercise, you're powering the lymphatic system, which has a large role in waste management. The lymphatic system helps to remove toxic waste from cells as well as delivering nutrients.

 

What else does exercise do? It helps the muscles in the colon. When you have a toned digestive tract, you are helping to promote healthy bowel movements. On the other hand, a weak digestive tract can make it difficult for your body to eliminate waste efficiently and effectively. Exercise goes the extra step and boosts your immune system, helping you to be more healthy overall.

 

And then there's sleep. Inadequate rest can also intensify the effects of stress and contribute to a toxic atmosphere in the body. If you don't get enough sleep, your appetite-regulating hormones may be disrupted, causing you to overeat, which can lead to a sluggish digestive tract and obesity.

 

Come back tomorrow to learn about stress due to trauma and the general symptoms of stress.

 

(Picture Credit: DelSo)

Why is My Child Obese?

We get the point: child obesity is scary…and it’s everywhere. But why are our children dealing with this epidemic? There are many reasons, including:

 

• Diet. We have adapted an unhealthy, high-sugar, high-calorie diet that does nothing for us.
• Genetics. Children of overweight parents have an increased risk of obesity. Simple as that.
• Environment. According to the National Institutes of Health, most kids only have 2.1 physical education courses per week, totaling just over an hour’s worth of exercise. Also, look around—do you see all the fast food advertisements? They’re to blame, too.
• Lack of exercise. There are so many facets of our society that create entertainment but keep our kids sitting around motionless for hours. Television, video games, etc. It’s time to get our kids up on their feet!

 

What are you going to do to help your kids fight childhood obesity? Check back tomorrow for some ideas from me.

(Picture Credit: Physiotherapy)

Do Yoga…at Your Desk!

If you work at a desk all day, then you most likely have a high risk of eventually developing carpal tunnel syndrome. But this syndrome (and other repetitive stress disorders) can be prevented! These yoga exercises are terrific for preventing these types of disorders. And the best part is that you can do them at work!

 

• Full body stretch. Stand up and face the wall. Now reach your fingers up as far as possible. While stretching upwards, stretch downwards with your feet placed firmly on the floor. Slowly move away from the wall with your fingers still on the wall so that your torso is diagonal to your hips.
• Neck release. It’s easy—just shrug your shoulders high, up to your ears, and then release and drop your shoulders. Repeat this motion at least three times.
• Forearm and wrist stretch. Stand and place your right palm on the wall, spreading out your fingers. Extend your elbow, pressing your palm fully into the wall. Hold this and then turn your head to the left. Hold this and breathe.
• Finger stretch. Place your index finger on your desk’s edge, keeping your wrist straight. Push into the desk with your finger, stretching it out, and hold. Repeat this stretch with all your fingers, excluding your thumb.

Stay Away from These 5 Pilates Videos

So I shared with you my top 5 pilates videos…it’s time to look at the other extreme. The worst pilates videos.

 

1. Pilates for Lower Back Pain

It promises to help lower back pain…but it’s painful to watch. Each move is accompanied by stretched-out explanations and re-caps. Definitely a waste of an hour.

 

2. Pilates Powerhouse Workout

This video is actually an AM workout, not a “powerhouse” workout. And the workout that’s included is actually a little too beginner for even a true beginner.

 

3. 3-D Balance: Ball Pilates Level 3

This video would be best used as a method to put you to sleep other than for working out. Can you say “boring”?

 

4. Pilates for Athletes

This is more of an instructional video rather than a workout video. I say “pass”!

 

5. STOTT PILATES: Arc Barrel Workout

Again, this is an instructional video instead of a workout video. Stay away from this one.

Top 5 Pilates Videos

I’m on a pilates kick and have been doing them for about a month now—they’re fantastic! If you don’t want to go to a pilates class, there are tons of videos out there for you to check out. Here are my five favorites:

 

1. Winsor Pilates Basic 3 DVD Workout Set

While the wardrobe may be a little dated, the instructor seems to know what she’s talking about and even adds some humor into the workouts. The best part is that with this set, you get a 20-minute pilates DVD, a basic step-by-step DVD, and an accelerated body sculpting DVD.

 

2. Jennifer Kries’ Pilates Method: Perfect Mix

With two workouts to choose from (Core Conditioning and Metabolic Booster), you can switch it up and keep your workout interesting.

 

3. Denise Austin’s Pilates for Every Body

Denise Austin is a workout queen! So why wouldn’t we put her on this list? This pilates workout lasts for 45 minutes, so it is a commitment, but the results you see are sure to be phenomenal.

 

4. Kathy Smith: Pilates for Abs

My main problem area is my belly, so this video spoke right to me. You’ll get a lot done in just 30 minutes, and this DVD is perfect for beginners.

 

5. Pilates Workout for Dummies

Who doesn’t love any of the “…for Dummies” series? The pilates instructor, Michelle Dozios, clearly explains each move, so it’s great for beginners—but challenging enough for those in shape.

Exercise Challenges When You’re Obese

Obesity is an epidemic in this country. Diet and exercise are, of course, the best ways to shed that weight and become healthier. But are you aware of the issues that obese folks face? Here are some of them:

 

• Intimidation. You might be too intimidated to go to the gym and work out. Maybe you feel like everyone’s staring at you. They’re not! And, if this continues to be a problem, there are tons of videos that you can purchase to get your exercise in at home.
• Cardio confusion. A lot of times, obese people can have problems with cardio machines. Maybe they cause knee issues or are confusing. Swimming, biking and running are the best ways to get your cardio in while having fun.
• Strength training annoyances. The benches are too narrow or tall. Balance can be an issue. Don’t worry! Try using free weights or an exercise ball.

 

If you’re still super reluctant to go to the gym, think about working with a personal trainer. Personal trainers provide you with the privacy and motivation that you need to have a successful workout.