I saw this on Facebook and really wanted to try it..so I’m sharing it with you all.
- Lie face down on mat resting on the forearms, palms flat on the floor.
- Push off the floor, raising up onto toes and resting on the elbows.
- Keep your back flat, in a straight line from head to heels.
- Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
- Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
By Gina Shaw WebMD Feature
Do you feel tired all the time? Lots of people do. It’s a sign of our overbooked times.
Getting your energy back could be simpler than you think. Start by seeing if you can relate to the top three reasons for feeling drained.
Top 3 Reasons
The most common reasons for feeling tired are about daily habits.
1. What you eat. Reaching for caffeine and sugar can backfire, leaving you more fatigued as your blood sugar levels fluctuate wildly. Instead, go for a balanced, healthy diet replete with fruits, vegetables, and lean protein. “Most people feel like they’re less tired if they eat a healthy diet,” says J. Fred Ralston Jr., MD, past president of the American College of Physicians. “Eating healthy also means you’ll carry less weight, and obesity is a big contributor to fatigue.
2. How much you sleep. You saw this one coming, right? Many people don’t get enough sleep. If you’re one of them, avoid caffeine and alcohol in the hours just before bedtime, turn off the TV before bed, and keep your bedroom quiet and restful.
3. How much you exercise. This is the biggie, Ralston says. His favorite prescription for plain old tiredness is regular, vigorous exercise. Finish at least three hours before bedtime, so you have time to wind down.
If you think that exercise would just make you more tired, there’s good news: Exercise breeds energy. Almost all the studies that have looked at this question have found the same thing: Sedentary people who start exercising feel much less fatigue than those who stay idle. It’s one of those surprising truths: move more and you’ll get more energy.
Ralston recommends getting 40 minutes of exercise at least four days a week, to get you going.
Do that, and a month from now, you should notice some improvement. Keep with it for three to six months more, and you should feel much better.
If you follow your exercise prescription for at least a month — and you’re also making enough time for sleep — and you’re still feeling lousy, look into other causes, Ralston advises.
Could It Be Something Else?
The most common reasons for feeling so tired all the time are those we’ve just discussed. Don’t start thinking that you’ve got a medical condition until you’ve tried those strategies and really given them a chance.
If you still feel exhausted, you’ll need to check with your health care provider to look into it. Chronic tiredness is linked to many different medical conditions, such as:
4. Anemia. “This is a very common cause of fatigue and very easy to check with a simple blood test,” says Sandra Fryhofer, MD, an Emory University clinical associate professor of medicine. “It’s particularly a problem for women, especially those who are having heavy menstrual periods.” You can remedy anemia with an iron-rich diet, heavy in meats and dark, leafy greens, or supplements if you have a chronic iron deficiency.
5. Deficiencies in key nutrients, such as potassium. Again, this is easily checked with blood testing.
6. Thyroid problems. Over- and under-active thyroids both can cause fatigue, Fryhofer says. A blood test for your level of thyroid-stimulating hormone can help evaluate your thyroid function.
7. Diabetes. People who have uncontrolled diabetes “just plain don’t feel good,” Fryhofer says. “If you feel draggy and you’re also having blurred vision or lots of urination, you should get that checked with a blood test.”
8. Depression. If your feelings of exhaustion are accompanied by sadness and loss of appetite, and you just can’t find any pleasure in things you once enjoyed, you may be depressed. Don’t keep that to yourself. Your doctor, or a therapist, can start you on the path back to feeling better.
9. Sleep problems. If you never feel rested, and nothing seems to fix that, you might look into visiting a sleep lab, especially if you snore. Snoring can be part of obstructive sleep apnea, in which people briefly stop breathing several times a night. There are treatments for that.
10. Undiagnosed heart disease. Tiredness can be a sign of heart trouble, particularly in women, Ralston says. “If you have trouble with exercise you used to do easily, or if you start feeling worse when you exercise, this could be a red flag for heart trouble. If you have any doubts, see your doctor.”
But again, start with the basics: your sleep, your diet, and your activity level. Sometimes the simplest fixes are all it takes.
(Article found at www.mayoclinic.com)
Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.
No. 1: Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
No. 2: Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
No. 3: Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
No. 4: Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
No. 5: Exercise promotes better sleep
Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.
No. 6: Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.
No. 7: Exercise can be fun
Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.
The bottom line on exercise
Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.
Trainer Tahir Jetter explains how to tame the belly fat monster
Tips on how to minimize the pudge!
Many people are self-conscious about stomach fat—the appearance of “the gut,” if you will. Of course, a certain amount of abdominal fat is normal, and, depending on one’s age, genetics, body composition, etc., some may find it more difficult than others to tone things up. Still, no matter your situation, there are several things you can do to minimize the pudge.
But, before we begin, a common misconception about shedding fat is that you can do so by spot-training—only doing resistance exercises, (e.g. lifting weights) for a given muscle group with the expectation that that same muscle group will consequently emerge triumphant, overshadowing the unsightly specter of any surrounding fat, once and for all.
Of course, if this were true, every person that only does “15-Minute Abs” three times a week would automatically have rock-hard abs after several weeks. Unfortunately, it takes more than that.
Things You Can Do To Reduce The Pudge:
1. Mind Your Diet.
Your eating habits are heavily involved in your body’s ability to shed pounds and develop lean muscle mass. Processed foods, saturated fats, alcohol and refined sugars should be consumed as rarely as possible. Lower your calorie intake and find healthy foods you like. Think whole grains, lean proteins, foods with complex carbohydrates (fruits and veggies), and foods with natural, healthy fats (nuts, avocados, fish, etc).
2. Manage Your Stress.
Easier said than done, right? Although stress is an inherent part of life for many, it’s also a huge cause of what causes the body to produce excess abdominal fat.
In addition to the fact that your body regulates stress by releasing excessive amounts of the hormone Cortisol (a process which, over time, can increase the appearance of subcutaneous ab-fat), stress also leads to over-eating. Most times when we over-eat because of stress, we aren’t making healthy food choices.
So find a ritual. Meditate, pray, pummel a punching bag with a photo of your boss taped to it, whatever you have to do. If you’re a habitual stress-eater, find yourself some healthy snacks so that you don’t opt for unhealthy selections when the going gets tough.
Ever find yourself looking for candy, or other sweets when stressed? Try some fruit instead. Grapefruit, oranges, and other healthy snacks are a great way to get an influx of robust sugars that will re-energize you while helping to take the edge off.
It’s common knowledge that getting a good night’s rest (7-8 hours) is good for you, but doing so is also crucial to allowing your body to healthfully process fat.
Research has shown that adults who go without sleep for extended periods of time are often prone to gain weight as a result of certain physiological imbalances that develop, over time.
But, is that any surprise? Do you ever find yourself over-eating on any days that you haven’t much sleep? If so, what sort of foods do you eat? How about exercise? How often do you feel like exercising after having pulled a series of all-nighters?
Then, of course, there’s:
Working out preferred method for getting rid of ab-fat. It’s a well-known fact that to burn fat, you’ve got to burn calories, but there are better ways than others to go about toning up the stomach.
So what works for the abs, specifically? Find out Tahir’s favorite exercises next week!