General Health and Fitness - Four Ways To Jumpstart Your Morning

Feel like you need a boost to get out of bed in the morning? If so, you aren't alone. Whether you suffered from a night of restless sleep or you simply weren't able to log enough hours, everyone has those days where climbing out of bed can be very trying.

Fortunately, there are ways to get through these days. Let's look at four ways to jumpstart your day when you're feeling a little less than energetic...

1. Brew A Cup Of Coffee. On those days where you just need an extra boost, don't feel bad about brewing yourself a strong cup of coffee. While you don't want to get into the habit of doing this every day, the odd cup of coffee on occasion can have an energy boosting impact.

Even better, moderate doses of caffeine can improve insulin sensitivity, so this could assist with your blood sugar control.

2. Do A Quick Circuit. Circuit training is a fast and efficient way to jumpstart your metabolic rate, get in some quick exercise and promote muscular strength and development.

Put together a series of 5 to 10 exercises consisting of...

push-ups,
squats,
lunges,
chair dips, and
if you have dumbbells...

shoulder presses,
bent over rows, and
any other exercise you can complete in your living room or basement. You will get some natural energy from the exercise and can then also start your day knowing you have done something positive for your body.

3. Practice Some Deep Breathing. Not feeling so into exercising! Not to worry. Another great way to boost your natural energy level is to carry out deep breathing. Sit somewhere quiet for a few minutes and take a few good deep breaths in and then exhale out. Do this for five to ten breaths and then watch how much better you feel afterward. Sometimes insufficient oxygen reaching your brain cells can also contribute to fatigue. So, breathing deeply and getting as much air as possible into your body, should help you feel more energetic.

4. Express Gratitude. Finally, one way to give yourself a boost first thing in the morning to help get you started, is to think about what you feel grateful to have in your life. Your mental state usually influences how you feel and function on a day-to-day basis. If you take time to focus on the good in your life, this could help you to feel more positive, energized, and ready to take on the day and what it has to offer.

Next time you wake up not wanting to face the day, consider these four steps. One of them should do the trick to get you up and to move.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.


Building the perfect prosthetic takes hard work. Proper limb care and skin care is essential to your health and mobility. To avoid swelling, discomfort, abrasions, trapped sweat, bacterial and fungal infections, here are some tips on how to take care of your extremity and skin. These tips are helpful in preventing or avoiding any further damage.

How to take care of your artificial limb:

• Your limb tends to swell in hot water as it dangles when you when you sit or stand in the shower. This will make it difficult to put on your prosthetic. That is why taking a shower at night will help to avoid swelling by raising the limb.

• If you have a prosthetic which is placed below the knee. It is vital never to sleep or sit with a pillow under the knee. This will lead to an inability to straighten the knee.

• For an artificial limb which is placed above the knee, it is important not to sleep with it on. When the limb is resting on a pillow, this promotes hip flexion or inability to straighten the hip. The best way is to place a pillow between your legs. This will help to lengthen the inner thigh muscle and shorten the outer thigh muscle so when you walk you can stand with your feet apart.

• Do not rest your limb over the handle piece of your crutches.

• It's important to stay active by doing stretching exercises. This can help to straighten your knee and hip. It'll make it easier for you to walk and lay in bed and will increase overall comfort.

Skin Care Tips for Prosthetics Patients:

• To avoid fungal growth, it is important to wash your prosthetic with soap and water.

• Only use softening creams if the skin is extremely dry and at risk for cracking.

• Do not use alcohol or unknown chemicals on the limb.

• Check your limb for red pressure patches that last more than a few minutes after you remove your extremity; these may be a sign that the socket needs checking. If left untended, these red patches may result in skin breakdown.

There are many people and resources readily available to help with your prosthetic limb and adjusting it for optimal comfort. These specialists can answer any questions as well as give you tips on how to make things more comfortable for your individual situation. If you have a prosthetic limb, don't live in discomfort get a specialists advice on how you can achieve the optimal fit.


People are seeking new ways to get tall and keep on asking, "Is it possible to get taller after puberty?" Many people ask me different ways that could help them to increase their height. So finally, I have jotted down a few of the methods of increasing your height. You can check which of the following method looks convenient to you and follow it over a period. It is important to note that such methods should be adopted for a long-term in order to observe the results.

Exercise to stretch your spine

A proven way of increasing your height is through exercise. Exercise helps to make body and spine flexible thus, making your spine more prone to grow. You can see that the sportsmen have a tall and strong physique. They are also physically active since exercise gives their muscles and bones strength as well as vigor.

There are various ways to stretch the body, but this method requires time and persistence. Without determination and eagerness to increase your height, this method cannot work. Basketball, volleyball, skipping, and swimming can help your body to stretch. It is highly recommended to stretch your body by hanging vertically with your hands on a bar. In this way the arms and body stretch, helping your body to grow tall.

Straight posture can improve your height

Carrying a straight posture can help your spine to grow vertically. A hunchback posture can significantly affect the height and spine of an individual. Keeping your back erect improves muscles flexibility and helps to maximize growth.

It is important to note that doing exercise and stretches in growing age can help you a lot. After puberty, the growth process slows down, and you may not get results fast.

Surgical methods for increasing your height

The modern technology and equipment have made it possible to explore medical issues exhaustively. In the past, there was no such surgical way to increase your height but with the advancement in technology now people are going for limb strengthening surgeries to achieve their dream height as it has become possible to gain few extra inches with surgeries. There are also cosmetic surgeries known as Height Lengthening surgeries.

However, this method does not guarantee 100% results. There can be complications in the surgery that can further deteriorate the condition. This surgery is also very expensive, and not many doctors perform this surgery. But after proper consultation with the qualified physician, one can opt height lengthening surgery.

Proper balanced diet to get all nutrients

Lack of essential nutrients can hamper the height increasing process. Healthy eating is also important to grow taller. Those kids who do not get a balanced diet will not grow properly. The height growth process hinders due to the lack of essential vitamins, proteins, carbohydrates and minerals that play a significant role in a height increase.

Ways of dressing to look tall

The way you carry your dress, the design of your clothes and the accessories that you wear also leaves an impact on your height. For instance, those females who are short and bulky should wear clothes with vertical patterns, and small prints as horizontal lines or large prints will make them look fat and awful.

So here are a few of the ways that can tell you how to grow taller. Don't waste your precious years in whining for the lost opportunities that left you because of your short height. It is important to take action and learn the best method that gives 100% guaranteed results.


Foot surgeries can be daunting with feelings of not being able to get around and feelings of dependence on other people in cases where you should be going around your daily life in a productive way.

Here are 5 simple tips to help you recover faster from your leg surgery and get you going and back on your feet faster than you thought possible.

1. Your doctor is your best friend

Listen to everything your doctor says! This looks like a simple and straight forward advice but in actual fact, it can get tough to follow this advice where your movement and ability to get around is hampered.

However, in other for you to get back up fast and start getting around quickly, you must listen to your doctor because right now, your doctor is your best friend.

You must take your meds at the prescribed time, take rests, do your physical therapies in the recommended doses and at the recommended time to ensure the fastest possible recovery time.

2. Pay attention

Mostly, after leg surgery, surgeons will want to take weight off the foot or limit weight bearing to the affected leg.

The last thing you want after a leg surgery is a re-injury because you were careless. This is why you must pay attention not only to yourself, your habits but also to your environment after a leg surgery.

For instance, you want to make sure that you do not leave things lying around the house and you pay attention when out in the open.

Be careful. Be attentive. This will do you a whole lot of good.

3. Eat Well

Your body will do its best to heal itself and will eventually do in the course of time.

It is your duty to help your body do this by the choice of foods you take into your body in other to provide fantastic nutrition that encourages a greater and smoother rate of rebuild.

Proteins are the building blocks for tissue. Vitamin C is an antioxidant that can protect cells from toxins as they help and which replace damage tissues with strong scar tissues that help in wound healing and helps with inflammation. In essence, eat fruits.

The general idea is that when you eat good, your body does good. So to get rapid recovery from your leg surgery, eat in that direction.

4. Find Alternatives To Crutches

Okay. Understood. Crutches are making you feel clumsy. You just can't seem to get around as much as you like and you are just tired of it and want to shift some weight to the leg and just get around.

Relax. You will heal faster when you don't put too much weight on your leg too fast after a surgery. Yes, exercise of the limb is great and aids recovery but you cannot just afford to overdo it and this is why if you feel like it, you should go for alternatives to crutches.

Some examples are seated scooters, knee walkers, steerable knee scooters, hands-free crutches etc

5. Ask for help

Yes, you want to resume normal activities but you need to do it slowly and this is the time you need to understand that you require a lot of help and that you cannot do everything you normally do by yourself for now.

After a leg surgery, one of the mental re-configurations you need to go through is that of asking for help.

It will only take a while, so keep calm, ask for help and let your leg heal itself faster instead of risking re-injury because you wanted to be a macho.


The New Year provides an opportunity for people to make resolutions, though they are often faltered. People make promises about physical fitness at the beginning of the year, especially because of gaining weight due to excessive eating all through the year.

Although making resolutions are quite easy but keeping the promises are quite difficult. At the beginning of the year, people are excited about their fitness regime. But as the year progresses, their passion quickly runs out of steam. So it is hard to find people making long-term changes in their lifestyle based on the resolutions made.

Be Realistic

It is important to be realistic and flexible when setting resolutions made for the New Year. In spite of the best intentions, there are chances of life's events preventing you from reaching your fitness resolutions.

Set Measurable Goals

One way to keep up with your New Year's fitness resolutions is to set measurable goals. Hence, setting a goal of doing exercises twice a week is more concrete and easy to follow compared to setting a vague goal that makes it difficult to measure the progress. Similarly, setting obviously difficult goals should also be avoided. Instead, starting small is more likely to help you to keep your resolutions.

Have Fun

Boredom is certainly going to prevent you from keeping your fitness resolutions. You could keep your workouts challenging and engaging by adding variety and doing new things as part of your workout regime.

Track Your Progress

Keep track of any improvements that you notice, whether you find your backaches disappearing, your slim jeans fitting again, or you find losing a few pounds. So whenever you lack motivation, you can remind yourself of these benefits that you received since you started your workout regime. Furthermore, break up your resolutions for short term purposes which will help you to set milestones, keep track of your developments and stay motivated.

Find a Buddy

It would do well to buddy up with a friend or family member while setting up your New Year's resolution. This will motivate each of the participants, and help in reaching the fitness goals.

Celebrate Your Successes

Rejoice your success by treating yourself something special whenever you reach a landmark. However, see that the treat you select does not go against your fitness resolution.

Behavioral Changes Matter

It makes sense to motivate yourself in changing your lifestyle, which at times may seem to be a tough job to achieve. Start following your fitness plan with behavioral changes and prevent yourself from facing a health scare that could coerce you into losing weight to get fit.

Keeping up with your New Year's resolution for months may be extremely difficult. But a change in one's lifestyle for better is possible and it would do well to start doing it right now and stick to your exercise routine for approximately three weeks and form a routine that will see you make it all through the year with your New Year's resolution.

Finding the right Fitness Equipment dealer is an important first step to attaining your fitness goals. Visit Charleston Fitness Equipment and get your choice of health fitness equipment and exercise products.


I had just done a set on the calf press machine. A young woman standing nearby said, "You're the only one in the gym who does this the right way."

I knew what she meant. Most of the users treat the seated calf press like a leg press.

My first lifting coach was a technique fanatic. He used to grunt, "If you go into the weight room, you'll see some funny s**t." We all learned good technique from the start with that coach.

Does It Matter?

Lifting technique is important for safety. Bad form can lead to injury - and cheat the muscle out of its workout.

But bad technique can be an important signal that the target muscle can't handle the workload. When the weight is appropriate, the lifting action will tend to remain correct.

When the target muscle lacks the strength to lift the weight - or the endurance to finish the set - the body "cheats." It's just an attempt to recruit less fatigued muscle fibers, or even get stronger muscles to help. An impressive solution, when you think about it. But it's not safe.

Errors in technique are always - consciously or unconsciously - a way of making the set easier.

Common mistakes in technique include the following, among others. This is by no means an exhaustive list, just some funny s**t I've seen in the weight room over the years.

The Big Wind-Up

Using body momentum is a way of lifting a heavier weight. It might feel gratifying, but it can be dangerous.

You've probably seen this if you've ever watched anyone do standing arm curls. At some point (maybe even on the first rep), the lifter stops using just the biceps. He starts winding up and rocking his whole body forward and back - or even more dangerously - arching his back to get that weight to the top of the motion.

It's more effective and less dangerous to use a lighter weight and isolate the biceps. Or at least stop the set as soon as technique deteriorates.

The Need For Speed

Rushing through the repetitions is another way of using momentum. The lifter speeds through the movement and "tosses" the weight up, then lets gravity pull it down, making no effort to control it.

Many people do this on the leg extension machine. The extension is super fast - using a heavier weight than the lifter would be able to handle at a slower, more controlled pace. The return motion is completely uncontrolled. The weight slams down, then gets tossed up again.

Extending the legs slowly instead would make for some solid concentric work, while a controlled return would require eccentric contractions. It's a much safer and more effective alternative.

Shortened Range of Motion

This is often combined with rushed reps, and can be seen on standing heel raises, triceps press-downs, and arm curls of all varieties.

Posture Errors or Posture Horrors?

One of the most common mistakes in the weight room is "bridging" or arching on bench press, incline press, shoulder press, and even prone leg curls.

Bench, incline and shoulder press all involve the same basic muscles - pectorals (chest), deltoids (shoulders) and triceps. The angle of the bench determines the degree of fiber recruitment from each muscle group.

When a lifter arches during shoulder press, the body may be attempting to recruit more of the stronger chest fibers to assist the weaker, or more fatigued, shoulders. In effect, the arching turns the shoulder press into an incline press.

Similarly, arching during incline press may be the body's attempt to convert the lift to a flat bench press, which might be a stronger lift.

Arching is so common during incline press, some gyms have incline benches that are shaped for the arch! Yes, someone actually got paid for designing a bench that makes it impossible to do a correct incline press on it. Yikes. But I digress.

Aside from possible strain on the low back, the target muscles are less effectively worked than they would be if proper form were maintained.

Bottom Line?

If your technique begins to deteriorate during a set, stop. Reduce the weight and do your next set with correct technique. Use the right weight and good technique. Stay safe.

Muscles will always and automatically take the easy way out. Only the discipline of technique will keep them working effectively and safely.

If you'd like help with nutrition for fitness training, I'm experienced in helping athletes and fitness enthusiasts fuel for training. Please visit http://www.FoodAddictionSolutions.com/Coaching and request a free Food Breakthrough Session. Find out how fueling for performance can boost your workouts and your results.

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