Category Archives: Getting Strong

Hey Denver, Simple Ways You Can Give Your Body an Energy Boost

Are you starting to feel sluggish Denver? Perhaps it’s getting to 4pm and you’re starting to feel your body slow down. Or maybe you’ve just woken up and you’re struggling to overcome that sleep inertia?

What then can you do to wake yourself up and to feel much more invigorated… right now?

Here are a few tricks you can use to instantly give yourself more energy:

Splash Some Cold Water

Splashing some cold water on your face can instantly give you an energy boost for a number of reasons. One benefit of doing this is that it encourages blood flow to your face and thus your brain, giving you a little more fuel for thinking and staying awake.

Moreover, the body reacts to cold by producing more norepinephrine. This is a stimulating neurotransmitter which helps us become more focused and more awake!

Workout

A quick workout is fantastic for boosting energy. This doesn’t have to mean going to the gym and lifting weights either. Simply doing a few press-ups can help to get your blood flowing, to produce endorphins and to clear away brain fog.

In fact, if you can’t muster a few press ups, even just jumping up and down lightly on the spot is a great way to boost your energy levels.

Do Something You Love

Sometimes the worst thing you can do for your energy levels is to ‘power through’ when you’re feeling tired and lethargic. Instead, try doing something that you really enjoy for 10 minutes – whether that’s playing a computer game or reading a chapter of a great book. This will re-engage you and bring back some enthusiasm which is excellent for energy.

Another strategy? Remember why you’re doing what you’re doing. Is your objective money? Is it passion? Are you biding your time? Find that focus and it will help you power through with more enthusiasm.

Go and Feel the Sun

Go and stand outside for a moment and feel the sun on your face. This is highly invigorating and will help to remind your body clock that it’s still day time, while at the same time triggering the production of vitamin D and other important hormones.

Have Some MCT Oil

There are countless supplements and foods out there that can give you a boost in energy. MCT oil though (found in coconut milk and oil) is one of the best there is and will hit you with an instant supply of usable energy.

Download FREE eBook Limitless Energy here…

Check out this video…

Is It Really Possible to Speed Up Your Metabolism?

There are three parts to your metabolism: Resting Metabolic Rate (RMR); Thermal Effect of Food (TEF); Physical Activity Energy Expenditure (PAEE). Your RMR – the rate at which your body burns calories when at rest – is generally defined by your age, gender, and genetics. Of course, there really isn’t much if anything you can do to change these three.

However, the other two elements are ones that you can affect to a limited degree. TEF is the rate at which your metabolism burns calories after you eat something. Once that food has been processed by your metabolism, it reverts back to the RMR level. One way to keep your metabolism functioning at the higher TEF level is to keep food in your stomach.

Six smaller meals, or a breakfast, lunch and dinner along with a snack in the morning and afternoon, spread throughout the day will keep your metabolism functioning at the TEF level longer. Of course the trick is to keep the number of calories ingested at a level you need to either maintain or lose weight.

The last part of metabolism – PAEE – is where you can make the most difference. The level at which this process operates is almost entirely dependent on exercise; in specific:

1) Type

There are generally two types of exercise – cardio and strength training. Examples of cardio include walking, running, bike riding and tennis; anything that you do at a moderate level over an extended amount of time.

On-the-other hand, strength training is generally done at a more intense level, but for a shorter amount of time. The difference between the two is the kind of calories each burn. With cardio, the calories come from stored fat – not the type of fat that need to be replaced. With strength training, your metabolism burns glucose stored within your muscle mass and it does need to be replaced once depleted.

The biggest difference with strength training is your metabolism stays up long after the exercising has stopped until glucose is back at its proper levels. The longer your metabolism stays at a higher functioning level, the more calories burned.

2) Frequency

This relates to how many times per week you exercise. Each time you exercise, your metabolism kicks up to the higher PAEE rate of burn. It makes sense that the more times you kick it in high gear each week, the more calories you’ll burn that week. Experts generally agree six days per week is the most anyone should exercise. Your body needs that seventh day off to rest and repair itself.

3) Intensity

How hard you work out also affects the number of calories you burn. Kettlebell, medicine ball toss and weight lifting are all higher intensity-type exercises. Because you cannot do high intensity exercises for a long period of time, many fitness professionals recommend interval training.

With this type of training, you perform at a high intensity for a short period of time, then drop back to a lower intensity cardio exercise, before kicking it back up again. This up and down intensity gives you the highest calorie burn over a given time.

4) Duration

The amount of time you exercise at any one given time is duration. Many people end up not exercising because they think they have to do it in one chunk of time. Actually the opposite is true; three 10-minute workouts per day, actually burn more calories than one 30-minute workout. Why? Because you are getting up into the PAEE more times per day and getting three post-exercise burns instead of one.

Top 3 easy steps to boost your metabolism and lose weight fast.

How Yoga Alleviates Stress Related Conditions And Body Aches

Any situation the body perceives as dangerous or threatening triggers the stress or “fight or flight” response in the body. This threat may be overt physical danger or more subtle, dealing with interpersonal conflict such as a disagreement with a coworker or situational pressures, like coping with financial problems.

The body’s efforts to deal with a threatening situation cause a series of reactions. The heart accelerates to provide maximum oxygen levels to organs and cells. The muscles tighten and shorten to prepare for action, to maneuver through the situation, to fight or to flee from the danger. Adrenaline courses through the body heightening awareness and providing a quick burst of energy.

The automatic stress response serves a purpose. It protects the body. However, chronic stress, remaining in a stress response state for a prolonged period of time, takes a negative toll on the body. It causes physical and psychological distress, which affects a person’s overall health and well-being.

Effects Of Stress

• 43% of all adults suffer from health problems because of stress.
• 75% to 90% of all doctor’s office visits are for stress-related ailments and complaints.
• Stress is a key contributor to heart disease, headaches, body aches, high blood pressure, diabetes, skin conditions, asthma, arthritis, anxiety, and depression.
• The 50% prevalence of any emotional disorder is typically due to untreated stress.
• The Occupational Safety and Health Administration (OSHA) reports that stress is a significant hazard in the workplace and results in costs of over $300 billion annually.

Symptoms of chronic stress related to the continuous release of stress hormones and an elevated metabolism:

• The digestive system may experience stress as stomach aches, nausea, and intestinal irritability.

• Mentally, a person under chronic stress may experience racing thoughts, unreasonable worrying, lack of focus and disorganization and pessimism.

• A person under chronic stress also displays emotional and behavioral markers of the condition. They may become irritable, experience feelings of overwhelm, depression and low self-esteem.

• Stress associated behaviors, overeating or undereating, avoidance and displaying nervous behaviors like nail biting and pacing emerge under chronic stress.

• Stress related aches and pains could occur in different parts of the body. When the muscles shorten or tighten to prepare for action within the stress response then remain that way, it causes aches and pains in different parts of the body.

Where muscular tension presents itself while under stress varies from one person to another. Some people may clench or tighten their jaw causing pain and discomfort in this area and possibly across the forehead and scalp. Other people hold tension in the shoulders and neck. Some people may find themselves experiencing chronic backaches.

Yoga and Stress Related Aches and Pains

Essentially, yoga acts as a therapeutic antidote to stress; it provides physical, mental, and emotional relief to people experiencing chronic stress. Relief occurs during the actual yoga practice and the benefits continue to present beyond sessions when a person practices yoga consistently.

Yoga poses ease stress related aches and pains due to muscular tension. The yoga poses stretch, lengthen, strengthen, and relax tense muscles. The meditation and breathing exercises calm the mind and the nervous system. They also allow a person to reestablish mental focus and clarity during and following practice.

The breath work and poses practiced during yoga elicit the relaxation response in the body, which helps to decrease and regulate stress hormones.

It is also important to note that yoga has a profound effect on various aspects of one’s health, including the ability to lower blood pressure, prevent heart disease, help regulate blood sugars in diabetes, and decrease anxiety, all of which are commonly seen with chronic stress.

How To Utilize Yoga To Manage Stress

If one intends to develop a yoga practice as part of a stress management plan, consistency is key to success. Yoga provides progressive therapy.

The poses reshape and improve the health and functionality of the muscles, the joints and organs over time; it is a form of training and as with any training, regular practice sets the stage for progress.

This also applies to the meditative and relaxation exercises associated with the practice. According to Dr. Debra Fulghum Bruce, PhD, recent studies show as little as three months of weekly yoga practice, relieves stress related headaches, backaches, reduces stress, and lowers cortisol (stress hormone) secretions. It also lowers blood pressure and improves participant’s mood.

Practicing yoga has been shown to relieve the immediate symptoms of stress related aches, pains, mental distress, and negative emotional states. It also appears to effectively counter the fight or flight stress response by lowering cortisol levels and teaching the mind to observe (through meditation) rather than react to situations.

People experiencing chronic stress can benefit greatly from incorporating a yoga practice in their health regimen. You can begin with yoga by joining a class that is led by a qualified instructor. There are also instructional programs available on DVD. It is very important to learn proper techniques for poses and breath work to reap all the benefits yoga has to offer.

How Laughter Can Improve Your Overall Health

Laughter can be infectious. When you hear the sound of laughter, you can’t help but laugh yourself. When laughter is shared among others, it causes a binding between people and increases both intimacy and happiness.

It is well known that laughter triggers healthy bodily changes and healthy changes in the mind. Laughter can increase your energy level, lessen pain, strengthen the immune system, and protect you from stress. Laughter is the best medicine because it is free, fun, and easy.

Laughter is Strong Medicine

Laughter can be a strong antidote to conflict, pain, and stress. There is nothing else that works more dependably or quicker to bring your body and mind into balance than laughter. The use of humor can lighten your burdens, connect you to others, inspire your hope, and keep you focused, alert, and grounded.

With this ability to renew your health and heal you, laughter can be a great resource for whatever problems you may have. It can also strengthen your relationships, and can support your emotional and physical health and well-being.

How Is Laughter Good For Your Health?

Laughter can do many things for your health. These include the following:

• Laughter can increase your immune system. It can decrease the level of stress hormones within the body and increase the number of immune cells and antibodies you have, which will help you become more resistant to disease.

• Laughter is relaxing. A wonderful laugh can relieve you of stress and physical tension so that your muscles can be relaxed for up to 45 minutes following laughing.

• Laughter releases endorphins. Endorphins are the body’s feel-good hormones. When your endogenous endorphins are released, you feel a sense of well-being and a reduction in the sensation of pain.

• Laughter can help the heart. Laughter can increase the ability of the blood vessels to nourish all parts of the body. It can increase your blood flow, which in turn can help prevent heart attacks and other types of heart diseases.

The Overall Benefits Of Laughter

Laughter is known to have many health benefits, including physical, emotional, and social benefits.
Some of these include the following:

• Decreases your stress levels
• Increases your immunity
• Relaxes your muscles
• Protects your heart
• Lessens pain
• Lessens fear and anxiety
• Relieves stress
• Adds joy to your life
• Enhances your mood
• Improves your resilience
• Attracts other people to us
• Promotes the bonding among group members
• Improves teamwork
• Strengthens relationships

Laughter Can Help Your Emotional Health

Laughter simply makes a person feel good. This good feeling persists even when you are done laughing. Laughter helps you maintain an optimistic, positive outlook so you can better get through situations of loss, disappointments, and other difficult situations.

Laughter is more than just a protection against pain and sadness. It gives you the strength and courage to find other sources of hope and meaning. Even when you find yourself in the most difficult of times, laughter or even a smile can take you far when it comes to feeling better. Laughter really is a bit contagious. When you hear someone else laugh, it primes your brain and sets you up to join that person in laughing, too.

Laughter And Mental Health

Laughter is associated with better mental health. Some things laughter can do to improve your mental health include the following:

• Laughter allows you to relax. A good laugh can lessen stress and increase your energy levels so that you can remain focused and get more things accomplished.
• Laughter can lessen distress. It is hard to feel sad, anxious, or angry when you are instead laughing.
• Laughter shifts your perspective. It allows you to see things in a less threatening and more realistic light. Being humorous helps create a psychological distance between you and stressful events so that you don’t feel so overwhelmed.

Laughter Has Social Benefits

When you use humor and engage in playful communication with others, your relationships become stronger and you trigger positive emotions and an emotional connection with those you are laughing with. A positive bond develops—one that can act as a powerful buffer against disappointment, disagreements, and stress. When you laugh with others, this is a more powerful thing than when you laugh alone.

How To Create More Opportunities To Laugh

There are things you can do to increase your chances of laughing. Here are some you might try:

• Attend a comedy club
• Watch something funny on television
• Watch videos of funny animals there are tons on YouTube, or just add the search term “funny” into the YouTube search bar
• Read the comics in the newspaper
• Be with people who are funny
• Share a funny story or joke with another
• Read a funny book
• Sponsor a game night with your friends
• Play with your pet
• Play with children
• Do something you think is silly
• Engage in activities you consider fun

Laughter can do a lot to help you feel better on a physical, emotional, and cognitive level. Don’t be afraid to share a good laugh with others for all around better health.

How Strength Training Helps Raise Your Metabolism

Without exercising, it is difficult to maintain your weight, or even lose if that is your goal. You have to burn the same amount of calories consumed to maintain and burn more to lose weight. Exercising is the key to both.

But not all exercise is equal. The type of exercise you do, along with intensity and duration, makes a difference in the number of calories burned, both at the time you are exercising and well after. Other factors that affect the number of calories burned are age, gender and genetics – all of which you can’t do much about. So focus on the one thing that you can control – exercising.

Aerobic exercise, like cardio and endurance, are activities usually done at a slower pace, but over a longer period of time. These activities burn calories but usually focuses on burning stored fat. Walking, running, Zumba and Pilates are all types of training that fall into this category. These activities burn calories, but they are calories that the body doesn’t need to replace, so the rate at which your body is burning calories decreases once the aerobic activities stop.

However, when you engage in anaerobic-type activitiesstrength training activities done at a faster pace, but for a shorter duration – you are burning glucose, calories that reside deep within your muscles. This includes activities such as medicine ball throws, kettle bell swings, resistance training and heavy weightlifting. The beauty of strength training is you not only get a high calorie burn while exercising, but the burn continues afterward as your metabolism keeps working at a high rate until it has replaced the glucose that was depleted in your muscles.

The secondary effect of strength training increases the size of your muscles. Ladies, we are not talking about body building – just a toning, firming and slight increase in size. Many women are afraid to get into strength training because they think they will develop a lot of muscle. It just won’t happen; the hormone structure of your gender won’t allow it.

With a more defined muscle structure, your metabolism will work at a higher rate even while at rest and sleeping. More muscle means more glucose in your muscles which makes your metabolism work harder to keep up on the glucose used.

The downside of strength training is you can’t do it six days per week. Your body could never keep up. So a good compromise is to do a cardio activity four days per week and include a couple days of strength training. Just make sure you have a day or two between your two days of strength training.

For strength training, focus on one or two sets of 12 to 15 repetitions in each set of each of your major muscle groups: abs, glutes, quads and biceps.

Strength training gives you the most calorie burning increase, along with giving you a more defined look. When you look good, you feel good. And when you feel good, you exude confidence.