Improving Health And Performance Through Aerobic Fitness

Focus A sufficient degree of aerobic fitness provides numerous benefits. Many of these are health-related and result in an improved state of overall wellness. To achieve wellness does not require an excruciating, drop dead workout regimen. Wellness can be achieved, enhanced, and maintained with a consistent program of regular, moderate-intensity exercise. However, some benefits of […]

 

Using Fruit For Maximum Benefit

Fruit? Its something that many of us love but don’t know how to utilize it properly, either eating it at the wrong times or not eating it at all. The reason for this post has been due to the recent talk around the fitness blogging world  about Fructose and the damage it can do to the body. Although this mainly applies to HFCS it is still relevant to fruit intake. Its not that fruit is bad but rather it needs to be utilized correctly in order to be of maximum effect and allow your body to enjoy the anti-oxidant benefits whilst still enjoying taste….

The Best Fruits – To eat are some of the more fibrous one’s out there which are high in Anti-Oxidants and other Nutrients.

  • Blueberries
  • Strawberries
  • Blackberries
  • Apple
  • Prunes
  • Apricots
  • Plums

Go for freshness and local fruit when you can. As you can imagine having an Apple that’s been shipped thousands of miles isn’t going to be as nutritious or tasty as one from a local farm. Look for what is in season as well this should be pretty easy if you stick to local fruits, Organic is also good but its more important to get stuff that is local and in season.

Which Fruit With Food? Fruit is great to compliment food or to finish a meal with. I would recommend sticking to more watery fruits with meals. Things like Melon, Grapes, Berries, and Citrus are a great choice a blend in well with things like salad or go down nicely as a desert to finish a meal. On the other hand some fruits like Apple’s and Bananas are too solid and starchy to have with other cooked foods and will be left to ferment in the stomach. Try eating Apple’s on their own or with nuts and seeds….

When to eat – I wouldn’t say that the time of day you eat fruit is of the upmost importance but it certainly does go down better either first thing in the morning or after exercise, at both of these times your liver will be empty and thrive on the fruit replenishing your body. It’s also funny that at both these times you will probably naturally crave fruit. Personally I love fruit in the morning or mid afternoon but not so much in the evening or after a big meal.

How Much is Too Much? This is a tricky question as we can certainly over do our intake of fruit. I have seen a lot of people try and compensate their bad eating by eating extra fruits like bananas and gorging on grapes, Although you could do worse this isn’t the best thing to do especially if you eat a diet high in carbohydrates as it will lead to a fructose overdose which can lead to fat gain and a fatty liver…

What I would say it to drop all sugar containing beverages from your diet (Soda, fruit juice etc) then start to cut down on starchy carbohydrates and replace them with the fruits mentioned above. After a while you will find that your cravings for fruit will level out leaving you with a good portion of fruit each day but without overdoing it. As they say at CrossFit.

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”

Notice “Some Fruit” you will probably also find you will function better eating this way, plus eating 1-5 portions of fruit a day will provide you with plenty of anti-oxidants and minerals especially if you stick to local fresh stuff and emphasize berries. It’s a enjoyable experience to forage for fresh and local fruit through farmers markets or even picking your own like this…..

Some Fruit Ideas – I like to start the day with a bowl of blueberries and nuts plus a cup of coffee (http://twitpic.com/cyl0n) especially if I have the time. Its a great way to start the day and offers a healthy alternative to a bowl of sugary breakfast cereal. It goes great when sprinkled with flax seed and coconut flakes. Its a really easy reciepe that I picked up a while back from Craig Ballantyne

Using fruit with salad is easy. Try throwing some chunks of chopped up Apple over a salad with chicken, avocado and balsamic vinegar it makes for an amazing dish as the sweetness of the Apple off sets the other flavours. Things like strawberries or chunks of grapefruit also go very well with all kinds of salad.

Another tip is to buy Melon’s when they are in season (and cheap) and keep them in the fridge in a container (chopped up and ready to go) this gives you access to a great snack plus melon compliments cured meats very well. Melon and Parma Ham is a great way to start a meal. A simple fruit salad of melon and fresh mint chopped up is amazing!

Snack on fruit with nuts for a great on the go snacks. If you always keep a bag of nuts on hand simply grabbing an apple in addition is simple and delicious between meals. Keep pomegranate on hand it really is the swiss army knife of fruit; great on its own or over a salad. Having a pot in the fridge will come in handy.

Fruit – Is a awesome food which if used correctly just gets better. See fruit as something to add flavour and variety to your diet not a fundamental/core part of it. Experiment with fruits and listen to your cravings for fruit, you may find you crave oranges when you have a cold coming on or feel like a chunk of watermelon after a hard workout. Your body is smart and will call on what it wants especially if you have a well calibrated body through a healthy diet and lifestyle….

So there is no need to overdo fruit in order to be healthy, in fact overdoing fruit can be unhealthy. Stay fresh, Stay local and you will enjoy the best of both worlds….

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The Art of Bodyweight Training

Editors note – This is a guest post from Khaled Allen at Warrior Spirit.

If you ask most people how to get stronger, they immediately recommend weight training, using barbells, dumbbells, or kettlebells. If you are starting from a very low level, pushups or situps might be recommended, but these are only as preparation for the serious business of heavy lifting. The truth is that weight training is not the only way to get stronger, and it isn’t even the best way. The world’s strongest athletes, who demonstrate extremely high levels of strength in a range of positions and orientations, are gymnasts, acrobats, and martial artists, well known for their bodyweight training regimens. Even old school strongmen, those who trained in the 1930s, used bodyweight movements for developing strength while demonstrating it on external weights. The problem is that most people are not aware of the higher level bodyweight strength progressions.

Once you’ve mastered the pushup, where do you go from there? You can elevate your feet, but that adds only marginally to the movement and leads to minimal strength gains A better solution is to learn the advanced bodyweight progression. For the pushup, learning how to do multiple reps of straight body, one-arm pushups will usually do the trick. Compared to a heavy bench press, a one-arm pushup done correctly requires much greater levels of muscle tension and nervous activation, so while you might not get massive pecs, you’ll have equivalent or greater pushing power, not to mention some amazing core strength and shoulder stabilizers.

Benefits of Bodyweight Training

The benefits of bodyweight training are numerous. First of all, because all you need is your own body (and maybe a pull-up bar or tree branch) you can train literally anywhere you have room to lie down. More advanced movements can utilize some equipment, such as hanging rings, but the cost of this equipment is far less than that of a full set of weights. Developing strength in the entire range of motion and more angles also helps protect the joints more reliably than weight training. Because you have to use your bodyweight to adjust the difficulty of exercises, you learn how to utilize your entire body in any given movements. While a bench press is largely an arm exercise, a one-armed pushup requires the entire core and hip musculature in addition to the pressing arm.

Principles and Methods

Most people don’t realize that strength is much more than simply the amount of load a muscle can lift. Muscle tension is combined with stabilization and focused force to generate strength in any given movement. Additionally, neurological elements, such as clarity and strength of the nerve signal, can enable relatively small muscles to generate tremendous amounts of force. Traditional weight training methods neglect the development of these factors.

The reason is simple: weight training relies on moving a load in the most efficient manner possible (a straight line), while bodyweight training tends to distinguish itself by utilizing disadvantaged positions. By using such awkward positions, you force the muscles involved to learn how to create more tension that they would normally have to in order to move the weight. The principles of bodyweight training are slightly different than weight training. In weight training, you simply have to increase the weight slowly over time and wait for your muscles to adapt. Bodyweight training still relies on increasing load to develop strength, but the ways this is done is mainly through decreasing the leverage of the muscle group involved.

As an example, take the L-sit, a movement in which the athlete holds their legs out at a 90-degree angle from the body. This movement can be made much easier by allowing even a slight bend in the knees, but locking the legs out will make it an extremely difficult abdominal exercise. A few centimeters can make a huge difference. Another way to alter leverage is by keeping your hands or legs in a particular range of motion (doing a diamond pushup instead of a regular pushup, for example. The other way bodyweight training increases the load on the muscles is by training a single side at a time. This has the benefit of not only increasing the load on the muscle being used, but the unilateral nature of the movement forces the rest of the body to stabilize and the working limb learns to focus its force output.

Examples of High Strength Bodyweight Moves

• The one-armed pushup (done with legs together and chest parallel to the ground)

• The one-armed pull-up

• The single leg squat

• The planche

• Front and back levers on rings

• Handstand presses

• Strict muscle-ups on rings

• Ring dips

• Iron cross

An Example Strength Progression: The One-Armed Pushup

The one-armed pushup is a good example of how you can use several bodyweight principles to get really strong using just your body. A lot of people will say that they can do these, but when asked to demonstrate, they will stick one leg out far to the side and twist their body to favor stronger muscles in the back.

A true one-arm pushup is done with a straight body and feet together, just like a regular pushup.  Like all bodyweight moves, maintaining strict form is vital. You can cheat by going faster and using momentum or bounce, so all movements should be done slowly and under total control. If you cannot yet do a regular pushup, work up to that, using similar principles. Being able to execute 30-40 slow, controlled wall pushups, or 20-30 slow, controlled knee pushups is a good way to do that. Once you have worked up to 20 regular pushups, you can start working on one-armed pushups.

One simple method, which mirrors the progressions of single-leg squats, is to do one-armed pushups on a wall and slowly lower where you place your hands over time using tables, chairs, and blocks. This will increase the load on your working arm until you are doing your pushups on the floor. Make sure to keep your body in a straight line by consciously tightening your abs and your glutes. If you suspect you are twisting to make the movement easier, back up and work at a lighter load for a while. You should be able to do 10 slow reps at each height before you move to a lower support for the working arm. Another progression starts on the floor.

1. Once you’ve mastered regular pushups, work up to 20 reps of close-grip pushups (sometimes called diamond pushups).

2. Elevate one hand by placing it on a ball. Evenly distribute your weight, which will mean that the fully extended arm should feel like it has more weight on it at the bottom of the pushup. 10-15 reps is a good goal for this progression.

3. Assume a regular pushup position. Now, when you lower to the floor, only one arm bends normally. The other remains straight and slides out to the side. To push back up, you can push with the straight arm, but it has to remain straight at all times. 10-12 reps.

4. Lower slowly to the floor on one arm, then push back up as in the previous step. Be able to complete 8-10 reps.

5. Full one-arm pushups. Remember, if you have to twist your body at all, you should back up and get stronger in a previous progression before trying again.

In the video is another similar progression. All these methods rely on the basic principles of decreasing leverage and maintaining strict form while moving slowly and consolidating any gains.

This guest post is thanks to Khaled at Warrior Spirit. Please check out his site and also have a look at the review he did of my e-Book……….

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Simple ways to drop sugar from your diet

Sugar is Evil

I am not talking about the sugar we get from natural food sources like fruit, vegetables and honey but rather the cane sugar, High fructose corn syrup and other refined sugars. This stuff is everywhere and is hard to avoid unless you are in the know of which foods are loaded with it. This excerpt from Pay Now Live Later points out the sugar we should be avoiding;

Before I go any further there is another distinction it’s very important to make, one which many people are not clear on. ‘Sugar’ is not the same as ‘sugars’. The nutritional listing on food packaging will often break down the Carbohydrate component further by stating ‘of which sugars’ and giving a value. Sugars are a family of substances naturally occurring in food that could also be called ‘Simple Carbohydrates’. Examples of sugars are glucose and fructose, which commonly exist together in varying proportions in fruit. Since the word ‘Sugar’ is the singular of ‘sugars’, it would be appropriate to refer to fructose as ‘a sugar’. However, the word ‘Sugar’ when not preceded by the word ‘a’ typically refers to a particular form of sugar that is produced in a refinery and therefore should more properly be named ‘refined sugar’.

For a comprehensive list of reasons sugar is evil have a look here…………

1. No more Soft Drinks

All drinks like Coke, Gatorade, Sprite, 7up, Tango, Fanta and Pepsi are loaded with sugar some containing upto 40 grams of pure liquid sugar a can. This will send your blood sugar levels through the roof causing you to crash from that initial energy high in no time. As well as this they are totally unnecessary for that can of Coke you could have eaten two apple’s or bananas which would have given you some nutrition and actually allowed you to have the sensation of chewing!

Solution: Drink water, if you must have the occasional diet soft drink and learn to love herbal teas

2. Sweeteners

If you add a few sugars to your coffee, then ditch it learn to enjoy your coffee black, If you add sugar to your tea do the same thing ditch it. If you really enjoy your slightly sweetened coffee or tea their are good natural alternatives like Xylitol which is a product I love. It has a Low GI and half the calories of Sugar, on top of this it is 100% natural and just as sweet. You can find it readily at any health stores or whole foods. For tea there is another way which is adding a tablespoon full of honey this will provide some sweetness while giving some nutrition.

Solution: Drink it black or look into Xylitol, Stevia or Honey

3. Cut Down on Starch and Grains

Carbohydrates from things like bread, pasta, and potatoes are essentially sugar to your body. Obviously they are not as damaging as HFCS or Raw Sugar they still have a similar effect on the body by sending Insulin levels up and blunting fat burning. In essence these foods do not taste especially good and are surprisingly easy to cut down on for instance:

  •  A normal breakfast of cereal can be replaced by a high fiber/high protein breakfast of a pot of yoghurt with some almonds and fruit.
  • A lunch time sandwich can be replaced by a salad or if your eating out and about throw off the top slice of bread from your deli sandwich.
  • Learn to cut your pasta 50/50 with salad and vegetables you will be surprised at how much difference it will make to the taste while providing you with a host of benefits. NYT ran a great article on this a while back.
  • In restaurants limit how much bread you eat before a meal (if they put it on the table). This will not only cut down your carb intake but will leave you looking forward to the food once it comes, allowing you to really enjoy your main meal.

4. Learn to snack well

Snacking well is easy, but with the temptations of mass marketed apparently healthy snack’s its getting more and more confusing. I will put it in a nutshell if you feel like snacking only grab the following foods:

  • Dried Fruit and Nut Mixes
  • Handfuls of Nuts
  • A Piece of fruit
  • Beef Jerky
  • Vegetables (great to dip in salsa)

Stay away from other bars, confectionary and supposedly healthy snacks because 99% of the time they are far from healthy. Plus it will save you a lot of money.

Try to Follow these rules for at least a week

If these things are in anyway new to you then count reading this as a god send. I challenge you to try this for a week even just your 5 day work week and see how much better you feel. You will notice your mood and energy will be far more stable and your cravings for sugary things will slowly drop.

To me this is basic information but it shocks me how many people load themselves with sugar all day long and do not realize it. Its so easy to drop this stuff out of your diet and the benefits are huge!

5 Benefits of Stretching

Editors Note: This is a contribution written by John Accardi.

A lot of guys think that adding a daily stretching routine to their workout is a waste of time.This is anything but the truth! Stretching for only 5-10 minutes a day can give you some amazing benefits that will improve your workouts and your health.

Neglecting stretching is just setting you up for injury and slower recovery. It is important we keep our muscles long, lean and limber.

1. Greater Strength

Stretching increases strength by improving circulation and blood flow to the muscles. This not only provides greater nutrients to every muscle of the body but helps those muscles recover faster in between workouts. The increased blood flow helps prevent soreness and muscles fatigue during recovery periods and allows for more frequent high-intensity workouts.

2. More Flexibility

Stretching is the most effective way to improve flexibility. As the body ages, muscles shorten and tighten. This decreases range of motion, and increases the chance of tendon, ligament, and other soft tissue injuries. Flexibility also helps with fluid motion in athletic performance. Watch out not to over stretch though – overly flexible muscles are injury prone and give you a sloppiness when moving. You can see this sometimes in people who overdo it with Yoga.

3. Good for Circulation

Lengthening and loosening the muscles helps dramatically with circulation. Not only will this help reduce post-workout soreness and shorten recovery time, but it will improve overall health. Greater blood circulation helps promote cell growth and organ function. The heart rate will also lower since it doesn’t have to work as hard and blood pressure will become more even and consistent.

4. Reduced Stress

Stretching reduces stress through loosening the muscles and relieving built up tension. It also releases endorphins in the brain that can cause a feeling of wellbeing and calmness. It is also thought that stretching reduces stress through a mechanism similar to meditation or yoga in that it promotes a state of mindfulness. This is especially true for the muscles around your neck and shoulders – stretch these out in the evening for a good nights sleep.

5. Increased Range of Motion

An increased range of motion in the joints has many benefits and stretching is the best way to achieve this. It improves balance which decreases risk of injury and improves athletic performance. It also allows for more complete workouts, whether it be swimming, jogging, or lifting, an increased range of motion will allow for better form and complete muscle recruitment.

You have all seen people with tight hunched up postures. This comes from a lack of stretching and normally overdoing it with weight training or sitting at desks hunched over all day. Be sure to give yourself a good stretch, breathing into the muscle you’re stretching to further increase the stretch.

See THISTHIS or THIS for further stretching info.

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When Do You Need A Psychiatrist?

• Emotional health is indispensable to a sense of well-being, and sometimes we do need professional psychotherapy.

• There is a great difference between a psychotic individual and a neurotic one. The psychotic usually requires hospitalization, but the neurotic, although he may be unhappy, can go through life without losing touch with reality.

• The neurotic can frequently be aided by his family doctor as well as his family, friends, and. minister.

• You should have professional psychiatric care whenever your doctor advises it or you feel you need it.

• Going to a psychiatrist, who is also a physician, is preferable to going to a psychologist, who has no medical training.

• You have to be careful to avoid “psychoquacks” because too many untrained practitioners are free to operate in the United States.

We need more than physical health.

The tens of thousands of institutionalized mental patients stand as vivid proof that good physical health alone is not enough for the enjoyment of life. What good is a healthy body if you don’t even know whether you are in or out of this world?

Doctors have learned a great deal about preventive medicine. We know that it is just as important to treat the patient’s mind as well as his body; often we practice psychology without the patient knowing it. But most of us do not think of ourselves as professional psychologists or psychiatrists. When a patient is in need of psychotherapy, we know that he will need far more time for such treatment than most of us can afford to give him without sacrificing our other duties.

You have seen how often your sense of well-being may be seriously affected by inadequate sleep, chronic fatigue, and tensions. You know that in most cases, if you accept the advice of your doctor, you can meet and overcome emotional distress. But some people simply cannot be reached by ordinary means. Doctors are helpless, and they are helpless. One of you may some day experience such a time of trial. You exhaust every effort to help yourself, but you feel as if you are sinking bit by bit into emotional quicksand.

What to do?
The popular concept is that you should head straight for the nearest psychiatrist. But not so fast. There are some fundamental facts to be considered.

Neurotic or psychotic?

In the world of psychiatric medicine considerable and often highly technical jargon is employed to define and describe a seemingly endless variety of mental ailments. We need not be concerned with the many different terms.

Generally, however, emotional sickness can be placed under one of two categories, neurotic or psychotic.
The neurotic, broadly speaking, tends to distort greatly his real or imagined troubles. He is generally tense and apprehensive. But he usually understands all that is going on and can be “reached.” He can get along in the world but has decided limitations on his ability to enjoy life to the fullest. The neurotic can be aided greatly by intelligent and understanding friends, family, and minister.

The psychotic, on the other hand, is truly a mentally sick person. We might say his mind is diseased, although we don’t know whether the disease is caused by some hereditary factor, a chemical imbalance in his brain, a deep personality defect that began early in life, or a combination of all these factors. The psychotic is completely out of touch with reality. The familiar “Napoleon” delusion is typical of the psychotic. In most cases the only way psychotic patients can be helped is to send them to a hospital, where treatment may include drugs and shock therapy, as well as psychotherapy.

As an example, I can think of a young man from a rather wealthy family who came to see me because he was “unhappy.” He was in his twenties and thought that the source of his trouble lay in the fact that his father had prematurely pushed him into a position of great responsibility in the family corporation. The young man was married, had two children, and seemed reasonably intelligent. It was not unique that he felt distressed over a job he disliked. But it was highly unusual for him to be constantly irritable, and so tense that he could never relax. His sleep was disturbed, and he also had tremendous feelings of inadequacy, inferiority, and frustration. He talked about things that did not exist, although he sincerely believed that they did.

I advised his unbelieving parents that he needed psychiatric care. They resented the advice. Today that young man is in a mental hospital, and has been for a number of years.

In contrast, I had as a patient a beautiful woman of exceptional charm and talent, who had been a Miss America contestant. She had a great deal of intelligence, but she could not stick to any particular job. She had tried her hand at many things but failed. Consequently, she developed a deep sense of frustration and inferiority. She had become neurotic, but she was able to understand and accept the advice to obtain psychiatric treatment.

My point is that if you are completely out of touch with reality, it is not likely that you will voluntarily seek psychiatric care. In all likelihood, you will need to be committed to a hospital. If you can still understand what is going on, consider yourself lucky and, if your doctor feels you should have professional psychiatric treatment, accept his advice promptly.

Don’t try to figure out whether you are mildly or seriously neurotic. If you need the care, it won’t make much difference. But more important, if you feel you want the assistance of professional psychotherapy, then by all means get it. I am certain no intelligent person needs to be told that there is no shame these days in being a victim of emotional distress.

The problem of choice: psychologist or psychiatrist?

I am personally convinced that the need for psychoanalysis is often greatly exaggerated. It is a long, complex, and costly process. I think that just as some family doctors are criticized for not considering the patient as a “whole,” his emotional as well as physical problems, I believe that the typical psychologist is unable to consider the patient as a “whole,” his organic and functional ailments as well as emotions. The psychologist is not trained for it, and his experience, if any, with organic and functional body troubles are decidely limited.

That is why I prefer to send my patients to psychiatrists. The psychiatrist is also a physician. He is trained to observe your physical as well as mental problems. He can treat you as a “whole.”

I am also greatly concerned over the fact that there is too much quackery in non-medical psychology, that is among those who hang out shingles as “psychologists.” For one thing, in all but eight states it is possible for anyone to call himself a “psychologist” and play footsie with the human mind without having had as much as a high school education.

A recent investigation has disclosed that there are thousands of “psychoquacks” operating throughout the United States. Some are doing a thriving business with no more training in psychotherapy than a plumber. In fact, a few were found to have been former plumbers. Nearly all the “psychoquacks” had no professional qualifications, yet they were treating an unending flow of patients for almost every mental ailment imaginable. Ironically, they can sometimes do a world of good for a patient, especially one who may have needed nothing more than friendly association with a sympathetic human being. But the human mind was not meant to be tampered with by amateurs.

At this very writing there is loose in the United States a “psychologist” who, by manipulating professional jargon and even forging academic degrees, has managed to get himself on a variety of hospital staffs as a “psychologist” and has treated in his private office hundreds of men, women and children in all walks of life. Once, he even managed to get appointed to the U. S. Army’s Psychological Warfare Board, until his sordid record was uncovered and he was quietly “released.”

The case of this incredible “psychoquack” is typical, I believe, of how pseudo-psychological mumbo-jumbo can be employed to impress inexperienced people.

The man who is best equipped to help you decide whether you should go to a psychologist or psychiatrist is your family doctor. Accept his advice.

However, if you want to visit a psychologist or psychiatrist on your own, be sure to go to one who is professionally qualified. Your local health department can help you find a reputable practitioner. For further guidance, you may write to either the American Psychological Association or the American Psychiatric Association, both in Washington, D.C.

It isn’t as bad as it seems.

My objection to dashing off to the psychoanalyst’s couch without your doctor’s advice is based on considerable experience with so-called “neurotics.” Too many people think they are neurotic when they are not. The term neurotic has been kicked around so glibly in fiction and movies and scare articles that the minute someone is emotionally upset he thinks he cannot help himself without psychoanalysis.

Many of us tend to magnify all out of proportion an emotional upset. We dignify a normal, human reaction with unnecessary concern and fancy labels. The fact is that most of our emotional disturbances are self-limiting. We find that time, sometimes aided by the sympathy of our doctor or family, is more than enough to help us “cure” ourselves. There is no magic cure in psychiatry. No one psychiatrist has all the answers. As a matter of fact, there are so many different schools of thought among psychiatrists that aficionados of the psychoanalyst’s couch have trouble deciding what sort of psychiatrist is best to go to.

In 1952, a well-known British researcher, Dr. H. J. Eysenck, shocked the world of psychiatry after making an intensive study of the results achieved by psychiatric treatment of neurotic patients. He found that “untreated” neurotics recovered from their deep emotional distress almost as often, and over the same length of time, as “treated” neurotics.

In short, he produced considerable evidence to prove what I have been propounding for many years; namely, even if you think you have a neurosis you should not get terribly upset. It isn’t as bad as it seems. Time alone may be your best doctor.

Most of us have common sense. Let’s use it.

What to remember about psychiatric treatment

1. A psychiatrist can treat you as a “whole” patient, physically as well as mentally.

2. Don’t be ashamed to seek psychiatric care if you feel you want it, or your doctor advises it.

3. In deciding whether you should go to a psychiatrist or psychologist, the best advice you can get will come from your family doctor.

4. If you want to obtain psychiatric care without going to your doctor for advice, be careful to avoid psychoquacks.

5. You can be guided to a reputable practitioner by seeking information from your local health department or by getting in touch with either the American Psychological Association or the American Psychiatric Association in Washington, D.C.

Unconventional Bodyweight Exercises….

Recently I came across two great videos with a variety of Bodyweight exercises that I had never seen before. To carry on from my recent posts on minimal fitness and frugal fitness, these fit in perfectly.

This post was inspired by checking out some exercise videos on YouTube really making me realise how efficient and versatile our own body weight and movements can be in providing a great workout. Sometimes all it takes is a little imagination. Have a look…..

httpv://www.youtube.com/watch?v=PEhVVnT62iA

Some of these are really simple and effective, and best of all require no equipment.

httpv://www.youtube.com/watch?v=qt-tQC5x4RA

This is the key when doing bodyweight workouts at home or in the gym, you want to get the pulse up as soon as you can and get into a flow of working out otherwise it can be hard to find the motivation to workout. It comes down to a few things:

  • Full Body Movements
  • Short or no rest between sets
  • Brief total time

Once you get these things nailed simply set a time to workout 10-12 minutes works for me. I say to myself I am going to go hard for these 10 minutes, set the stop watch and go. This requires very little motivation and guarentees a good workout with purpose. I suggest you try picking 3-5Bodyweight exercises and do them each until failure for a total of 10 minutes. Regardless of your fitness level this will work (take breaks as needed, but not too long).

The beauty of this way of working out is that it not only works for building muscle but it has a metabolic impact which forces your body to burn fat throughout the day. You can squeeze in these workouts whenever you want with minimal preparation, and they can be as simple or complex as you please the choice of exercises is yours….

Instead of doing curls do chin-ups

Stop doing tricep extensions and do pushups and dips

Forget Leg Extensions and Squat

Well you get the idea. Bodyweight Compounds are far more effective in every aspect especially when it comes to no equipment workouts. So try out some new Bodyweight exercises and build a plan on them…