Monthly Archives: June 2016

Fitness Training To Take Charge of Your Lifestyle

Individuals desirous or living a healthy lifestyle have the chance to choose in-home fitness training that can take charge of their lifestyle and help them lead a healthier high quality life. In order to live a long and high quality life you don’t have to go down to the local gym and sign up for a membership. There are other smarter options for you to explore such as consider hiring the services of in home personal trainer. Due to lack of time and long transit to the gym many people avoid the fitness routine altogether. Now with option of in-home training sessions you can work out as per your schedule.

There are many reasons to put off that gym membership such as intimidating atmosphere at the gym, busy schedule and no fixed time and place for work out. You do not get that gym membership to get a personal trainer. All you have to do is sign up for a few sessions of personal training Arizona and try it out. There is no need to sign up for a year-long membership, nor do you require buying any equipment. In home personal trainers are well equipped and can work in your home to create a custom workout plan that will work for your personal situation.

The benefits offered by an in home personal trainer are immense such as

  • Weight loss training program is a persistent and long term workout schedule. With a personal trainer it is more easily achievable.
  • Senior fitness training is convenient and comfortable option with the right in-home fitness program that begins with corrective exercise to re-stimulate atrophied muscle fibers and recreate muscular balance.
  • They help you to achieve your dream fitness levels. They come to your home is to help you get in shape. A personal trainer proves as the best motivator to get fit and in shape.
  • With proper guidance on diet and proper fitness training they push you to achieve the best results possible.
  • The convenience is the biggest reasons to hire a personal trainer. You get personalized attention and customized exercise plan to achieve your specific goals.

Tips for Handle Male Menopause

It’s not just the women who go through menopause. Men do too. However, there is a catch here. The male menopause or andropause has not been ‘well-defined’ by doctors. But, patients have shown symptoms as well as response to treatments. Well, ever heard of the midlife crisis that most men go through in their late thirties to their forties? They deal with the male menopause soon after. Ever since we are born till we die, the hormonal composition in our body keeps changing. In old age, the sex hormones understandably deplete. These hormones control the physical and sexual changes in your body as you pass through stages of puberty, adulthood and old age. These are estrogen and progesterone in females and testosterone in males.

Menopause marks the decline in their levels in human body. In women, menopause occurs with noticeable changes that end their menstrual cycle. However, in men, these changes are perceived as signs of old age. This is, however, true because sex hormones are the highest during youth and naturally decline towards old age, thus, affecting sexual health. Did you know? At 60 to 70 years of age, the testosterone levels in your body are about half of what you had when you were 25 years old.

Dealing with Male Menopause
Man-opause or andropause is the mechanism of the fall in the levels of testosterone, also known as androgen, in a man on the horizon of old age. The body produces lesser and lesser quantities of this hormone, which mainly helps provide the masculine pitch to the voice during puberty, extra growth of hair on face and body as well as the development of the male reproductive system. The symptoms of male menopause are the same as exhibited during old age. Hence, it is not recognized by all doctors as menopause since women cannot reproduce post-menopause but a man as old as 100 years can father a child. As legend has it, Thomas Parr, born in 1483 and the oldest man documented to have lived, fathered a child even after he crossed the 130 years age mark. In fact, in the year 2010, a 94-year old Indian laborer had a boy with his wife. The decline in the production of testosterone in men occurs at a much slower pace as compared to the female menopause. These changes are felt by men in late forties and early fifties. They become prominent by the age of 70.

Treatment Options
If a man is suffering from andropause, he is examined by a doctor to rule out any diseases, because type 2 diabetes and hardening of arteries also trigger the andropause symptoms. A series of blood tests are required to be carried out to ascertain the testosterone level in the body. If the levels are low, a man does not have to worry as there is treatment available. A lot of men have favorably responded to hormonal replacement therapies that were administered to them to increase their testosterone levels. Since 1999, there has been about a 400% rise in the demand for testosterone therapy. But, you must note that these treatments may have some potential side effects on the body. If you are a prostate cancer patient, have undergone treatment for it, or have a tendency of prostate cancer in your family history, it is advised that you do not take such testosterone-increasing therapies as they may instigate or worsen the cancer. Other side effects include prostate enlargement, acne, thinning or loss of hair, sleep apnea and infertility. Other treatments include, making healthy lifestyle changes, adopting a nourishing diet to increase energy levels and a good exercise regime that is appropriate for the man’s age. You may also take psychiatric treatment to cure mood swings or depression. However, it is best to stay away from medications that may further disrupt the chemical changes in the body.

You must also take sufficient sleep as the amount of sleep has been linked to the level of testosterone in the body. Did you know? If you have abdominal fat around your belly, you will suffer from andropause sooner than your slimmer friends or colleagues.

Keep your healthy eating resolution

How healthy are you? A survey reveals a disconnect – or gap – between how healthy Canadians think they are and their actual nutritional habits. According to the Centrum National Supplements Survey, while fruits and vegetables should make up the biggest portion of a healthy diet, well above caffeine, Canadians’ daily caffeine consumption is actually on par with fruit and vegetable intake. In addition, Health Canada reports that more than 10 million Canadians aren’t getting all of the vitamins and minerals they need from diet alone.

Nutritional consultant Theresa Albert says it’s important to take control of these nutritional gaps early.

“It takes a long time for nutrient insufficiency to show up. I like to compare it to wear and tear on your favourite sneakers. When you use cells over and over again without replacing the building blocks, it will eventually lead to holes that can, in turn, lead to other problems. A simple thing like an eye twitch, for example, could be the result of stress, but it could also mean your body is too low in magnesium, the nutrient that helps release muscle tension. Prevention of little warning signs like these are much easier to manage before they become a deficiency.”

Vitamins and minerals are essential for good health—supporting everything from maintaining immune function and muscle function to eyesight and bone health. While there is no magic bullet, Albert says a multivitamin, like Centrum, can help counteract these shortcomings and help ensure we are getting the small but crucial nutrients missing from our diets.

Making your nutritional heath a priority is a resolution worth keeping – and it can be easier than you think. Here are five tips from Theresa Albert, nutritional consultant and author of Ace Your Health, that you can start incorporating today, to maintain your healthy eating resolution all year long.

Go raw. Incorporate raw vegetables each day along with your usual cooked favourites. Rotate colours to make sure you hit all of the phytonutrients.

A handful a day. Nuts, seeds and beans contain many of the nutrients hard to obtain from fruits and vegetables like zinc, magnesium and vitamin E.

Make each mouthful matter. Focus on nutrient-dense superfoods so that each mouthful matters. My favorites are: chia seeds, blueberries, Brussels sprouts, cranberries and eggs.

Incorporate a daily multivitamin. Support filling in the gaps in your diet with a multivitamin, such as Centrum, to help get the nutrients that might be missing.

 

Best effective fitness habits for the office

How many healthy work lunches, office workouts and desk yoga asana have you attempted lately? If you’re still grappling with how to practice fitness in the office, then take a look at these simple, yet effective, fitness habits. These habits are at the very root of a great work-fitness balance for many fitness enthusiasts. We begin with the popular habit of desk stretches.

Avoid dehydration that causes unreasonable hunger pangs – get drinking:

Most people drink water when eating or right after a meal. However, your body needs a constant supply of water, a few sips now and then, through the day. So keep a bottle of water with a small cup at your desk.

Sip a cup of water every 45-60 minutes. You could include this with the desk stretches. Try this out for a few days and you’ll notice that you stop craving unhealthy snacks every few hours.

Sit straight – adjust your chair, desk, computer screen and keyboard:

Do whatever it takes to avoid poor posture at work. Poor posture causes slouching, which leads to an entire chain of unhealthy outcomes. Slouching places strain on the wrong joints, primarily those around the thoracic and lumbar spines. This could be caused by a lower chair, a higher desk, a keyboard that doesn’t have elbow desk space around it, or a computer screen that’s either too close, too far, or too low.

Ensure that your knees are at 90 degrees with the floor. Your back should be straight. Your elbows should be places on a support (desk or armchair), and your computer screen should be at eye level, i.e., so that you don’t need to bend to see the screen clearly.

Eliminate food that makes you feel uncomfortable:

This covers the entire gamut of advice regarding eating healthy at work. No matter how strong the attraction towards unhealthy junk food in the office canteen or friendly neighbourhood fast-food cafe, you do realize that certain foods just make you feel sick.

Fried, cheesy, greasy, fattening, salty, sugar-heavy food and drink; these are all foods that leave you bloated, gassy, stuffed and plain unhappy. This could also include lunch debacles like yogurt that warms up and continues to ferment, eventually making you feel bloated when you eat it. It could also include home-cooked food that’s not conducive to packing and storing, like ghee-heavy dal or cereal-loaded tiffins. Identify these foods and arrive at your work comfort foods through the process of elimination.

Be active – use your phone calls for brisk walks and off-the-chair time

This is the simplest stay-fit-at-work advice you’ll ever get. What it boils down to is just any excuse to get off your office chair. Got a phone call? Walk around or stand up. Have an informal gathering or meeting? Remain standing for the entire duration. Need to call a colleague? Walk over to his or her desk instead of using instant messaging. Need to re-fill you water bottle? Walk over to the water cooler instead of asking housekeeping to do the job.

Stretch, walk, do a couple of quick lunges, (maybe a couple of push ups, if you have a cubicle), but get active.

Rely on to-do lists – yes this is related to fitness

To-do lists are a wonderful way to tell your mind and body that you have done what you were supposed to do at work. Don’t let unnecessary gossip sessions, lengthy lunch and tea-time breaks, obsessive tweeting, or Facebook stalking eat into your productive time.

Lists will ensure that you value all that unhealthy sitting down. Lists will also keep you mentally proactive and this goes a long way in disciplining your mind in following effective fitness habits in the office. Attach fitness to-do actions against each job/task completion. Finished that powerpoint presentation? Take a 5 minute walk while discussing the next project over the phone. Finished writing another article? Go refill your water bottle and get started on the second liter for the day.

Avoid smoke breaks

If this is an addiction for you, then replace with other strong flavours. It’s a well-known fact that most business decisions happen over smoke-breaks or unhealthy food and drink. Luckily, this cycle seems to be breaking. Some offices have completely banned smoking within office premises, but some others can only restrict this ban to the building and not the grounds.

This is where your lists and other replacement-habits come in. When you see how much work you need to complete, you’ll be motivated to avoid wasting time with smoke breaks. When you taste that delicious, strong cup of coffee, you might even resist the urge to light one. However, this is a tough cycle to break and one that you can only fight alone. Befriending non-smokers is a good way to start.

Maintain office hygiene

Don’t wait for the HR department to initiate desk and workstation hygiene. Since you spend most of your day in the office, you need to ensure that everything you touch is clean. Wipe your keyboard, armchair rests, desk top and screen often. Ensure that the water bottle you drink from everyday is rinsed at least once a week.

Maintain a steady supply of hand-wash, tissue, lotion and other hygiene-related goods at work. If you eat at the office canteen, insist that the canteen staff wear gloves and caps. If you find any issues with eating utensils, bring it to your administration staff’s attention.

Pack and carry at least one nutritious meal from home

Well-meaning advice will instruct you to carry mini-meals to work – made up of snacks for different times of the day. To attempt all 4-5 such mini-meals might be daunting. If you feel unable to do this, ensure that you pack and carry at least one nutritious meal from home to the office.

Carrying a healthy home-cooked meal will add many health benefits to your day. In fact, if you use this meal for lunch, you can get away with a couple of not-so-healthy snacks in the mid-day or mid-evening eating times.

Be proactive about avoiding stress in everyday office life

Stress affects fitness quite drastically. It interferes with sleep, heightens your body’s stress-response by way of hormonal imbalance, causes emotional cravings for unhealthy food, and puts your mind off healthy pursuits. Learning to say no and accepting, rather – forming, limits in the day’s assigned duties is important. Stay in control of your work day and you’ll be able to free your mind of unnecessary obstacles and practice a fitness-first lifestyle.