3 Minute Mediatation

If you’re someone who constantly finds yourself in a state of worry or anxiety, so much so that you can’t sleep at night…

…and if you recently found yourself overwhelmed to the point that you don’t want to get out of bed in the morning to face the next day…

…and if you seem to “lose it” and “fly off the handle” with your children or significant other over the littlest things…

…and if you’re so flustered and confused that you find yourself making poor decisions related to work or your life affairs…

…then keep reading this message because I have great news for you. You’ve finally stumbled upon the program that is the solution to your problems!

Read more HERE

Belly Fat Over 40 Is Not Inevitable. Here's Proof

How many times have you been told that middle age spread—the weight gain that comes with hitting 40 and beyond—is unavoidable? Well, next time someone starts going on about the inevitable metabolic slowdown, know this: You can turn the ship around. It's not even that hard.

Metabolic slowdown is a real thing. It's due to your muscle mass declining—by up to 8% each decade after age 30 and up to 10% after the big 5-0. "You lose about a half pound of lean muscle every year in your 30s and 40s, and once you hit your 50s, you lose roughly a pound a year," says Wayne Westcott, an exercise physiologist at Quincy College in Boston. Although researchers aren't exactly sure how this happens, the leading theory is that your body starts breaking down muscle at a faster rate than it can build it back up again. Muscle is metabolically active, so your metabolism slows as it declines.

So, what do you think might reverse the trend? That's right, more muscle!

Research shows that lifting weights twice a week for 25 minutes will get you the additional brawn to keep your metab humming. One study done by Westcott of more than 1600 people between the ages of 21 and 80 showed a muscle gain of around 3.1 pounds after 10 weeks of resistance training twice a week. "That's the equivalent of reversing about 6 years of aging," explains Westcott. The subjects did one set of 12 different exercises, using a high enough weight that they fatigued after 8 to 12 reps. Best part is, it didn't matter whether they were 25 or 75; there were similar results across all age groups.

Source:prevention.com/weight-loss/weight-loss-tips/strength-training-flat-belly-any-age?cid=soc_Prevention%20Magazine%20-%20preventionmagazine_FBPAGE_Prevention__

The No-Gym, Full-Body Workout You've Been Waiting For

 A full-body strengthening and fat-burning workout that only involves 4 moves and no equipment other than a chair? Sign us up! 

Perform 30 repetitions of exercise one, 30 seconds of exercise two, 30 repetitions of exercise three, and 30 seconds of exercise four (on each leg). Rest and repeat for 3 circuits. Attempt to complete this series 5 to 7 days per week for some seriously impressive results. 

Exercise 1: CardioSeated Jacks

PHOTOGRAPH BY BROOK BENTEN

Sit with your legs together and arms bent to 90-degrees directly in front of your face. Jack the legs and arms open wide, then back in together. This is a low-impact version of a jumping jack that gets your heart pumping without pounding on your knees, hips, ankles, or lower back. Perform 30 repetitions.

Exercise 2: Abs and Arms
Forearm Incline Plank

PHOTOGRAPH BY BROOK BENTEN

Interlock your fingers and press your forearms into the chair with elbows directly under your shoulders. Tighten your butt and abs and maintain a solid straight line from your shoulder to hip to heel, without raising your butt. Hold for 30 seconds.

Exercise 3: Butt and Fronts of the Thighs
Sit/Stand

PHOTOGRAPH BY BROOK BENTEN

Hover your hips right over the seat cushion, as if you are just about to sit down, then pop your hips forward and stand up. As soon as you stand up straight, start to sit back down again, then go back up. Maintain this back-and-forth of almost sitting down, then lifting to standing. If this becomes too strenuous, allow yourself to sit all the way down before standing. Perform 30 repetitions.

Exercise 4: Butt, Lower Back, and Backs of Thighs
Warrior III Balance

PHOTOGRAPH BY BROOK BENTEN

Stand facing the chair. Reach your arms forward to touch the back. Lift one leg off the floor to match the height of your torso. Avoid rotating at your hips, which means keeping both hip bones facing toward the floor, not toward the side wall. Hold this pose to strengthen the entire posterior chain: lower back, buns, and hamstrings.  Hold for 30 seconds then repeat on the other leg.

Source:prevention.com/fitness/the-no-gym-full-body-workout-youve-been-waiting-for?cid=soc_Prevention%20Magazine%20-%20preventionmagazine_FBPAGE_Prevention__

Improve Yourself With Yoga

10 Minute Butt & Thigh Workout

Why You Should Use A Cross Trainer

You probably have seen a machine with two long handles at the cardio section. Some people call this machine as Elliptical Exercise Machine or Elliptical Bike. Some call it Cross-Trainer. So, what exactly are Elliptical Trainer or the so called Cross-Trainer?

My Cross Trainer

 It is an exercise equipment that combine the movements of the stair climber, treadmill, and the exercise bike into one. It combines the movements and benefits of hiking, cross country skiing, and biking. With elliptical exercise equipment, your legs travel in an elongated circular motion. It is as if you are standing on a cross country ski machine but instead of your feet moving back and forth, the machine forces them to move around in an oval pattern (hence elliptical).

Here are the major benefits of elliptical exercise machines:

1. The most important aspect of using an elliptical trainer is the reduction of impact. It provides the similar type of workout as jogging but without the wear and tear on your joints. Because of your weight, jogging actually places a great deal of stress on the back and joints. If you have ever jogged a lot and without a good pair of jogging shoes, jogging can be hard on your knees, ankles, shins, and back. With elliptical bike, because your limbs remain in continuous contact with the machine, its operation limits the impact to your joints. That’s why most fitness experts recommend the elliptical trainer to people who have a hard time exercising because of physical ailments such as bad joints and arthritis.
2. Depending on the intensity, you may burn more calories with the elliptical trainer compared with the treadmill or the exercise bike. The actual workout feels like a brisk walk even though you are exerting as much effort as a good run. Elliptical trainers burn the between 8 and 12 calories per minute. Not too bad.
3. If you choose an elliptical trainer with dual action handle bars, you can actually get a true cross training workout that uses your whole body, including your upper body. But, for me, I prefer not to hold the bar because I tend to move slower. Without holding the bar, I feel that my abs will actually work slightly harder in stabilizing my body.
4. For those who want to work out your lower legs, the elliptical trainer uses all of the muscles of the lower leg. Therefore, you willstrengthen and build your lower legs.
5. Another great thing about the elliptical trainer is that you can move at a comfortable speed while allowing for the occasional burst of high intensities.
6. Safe to use.When you stop, the machine stops. The amount of resistance on an elliptical trainer will determine how much effort it will take for you to keep your feet moving. The speed will be determined by your own movement.

You can buy them cheaply enough. Here are some of the best prices I have found and best designs in my opinion, depending on your budget.

                                                

Exercise At Home - All Weather

If you have read my previous posts you will know that I enjoy my exercise. There is not a day goes by that I don't do some form of activity (some days I do more than others).

I love nothing more than walking and a bit of a jog with my beloved pooch to jumping on my bike and cycling through the open country - weather permitting of course and this is were the problem can arise.

My Wheels 

I have never let the rain, cold and wind stop me getting outdoors but there is a limit to what I will do when the weather is doing its worst.

For one the dog hates going out in the rain so I tend to take myself for a walk on these days and two there is no way I will jump on my bike to get soaked and come back feeling miserable, cold and wet.

I still get out there but it is not as much fun in the rain now is it? :(

I have always had some weights and ankle weights which I use on a regular basis but felt I needed to do more cardio, so I decided to turn one of my rooms in to a small gym area. I had been wanting to do this for some time but ummed and ahhed about it. My 16 year old daughter had just joined a gym and kept asking me to go with her. I love the gym and spent some years working in one until having my daughter but the time factor was a real problem for me. Half an hour to get there, an hour in the gym and then half an hour to get home, 2 hours out of my day!!!

Creating a small gym at home seemed the most logical option and would also save my daughter a bit of money in the process. So that's what I did.

As space was tight and I wanted room to do floor exercises aswell as using a barbell and also keep cost down, I decided to just buy a cross trainer and barbell (my next post highlights the benefits of using a cross trainer).

Now I can get a good varied workout AT HOME IN ALL WEATHER. Brilliant :)

6 things you can do at night to de-bloat and promote weight loss

Of course nights are great for going on dates, binge-watching Netflix, doing work, chatting on the phone - you name it. But you know what else they're great for? Setting yourself up for bigger and better weight-loss results. Just follow these tips to get yourself that much closer to your goal weight

1/ HAVE A LOW SODIUM DINNER

"If you want to wake up feeling less bloated, definitely skip the Chinese dinner," says Keri Gands, R.D., author of The Small Change Diet. What happens is the salt stays in your system overnight, so you wake up puffier than you normally would. The best option is to cook a healthy meal of steamed veggies and a lean protein - neither of which should be loaded with salt.

2/ DO A NIGHT TIME WORKOUT 

You know that sweating can help you drop pounds, but you may think that exercising too close to bedtime can keep you up at night. Luckily, that's not true; a 2013 survey from the National Sleep Foundation found that active people are 56 to 57 percent more likely to say they usually get a good night's sleep - no matter what time of day they exercise.

3/ PACK YOUR LUNCH

The average restaurant meal contains more than twice the number of calories you should be consuming in one sitting, according to a 2013 study - and that's not even taking into account the lower calorie count you'll want your lunch to clock in at if you're trying to drop pounds. But in the a.m rush, who has time to make lunch? Save yourself from a midday diet-wrecker by prepping your meal the night before.

4/ DRINK LOTS OF WATER 

H20 flushes out your system, which helps you get rid of any water you're retaining. But since you don't want to be up all night running to the bathroom (and getting quality shuteye is crucial to weight loss), Gans suggests putting a halt to your water chugging one hour before bedtime.

5/ MAKE SURE YOUR BEDROOM IS SUPER DARK

The hormone melatonin can help your body produce more calorie-burning brown fat, according to an animal study published last year in Journal of Pineal Research. Since your body already produces melatonin when you're in complete darkness, make sure your room is light-free to boost weight loss.

6/ TURN DOWN THE THERMOSTAT BEFORE HITTING THE HAY

The idea of burning more calories while you sleep may sound too good to be true, but a National Institute of Health Clinical Center study found that people who slept in a 66-degree room burned seven percent more calories than people who snoozed at 75 degrees. Seven percent isn't  a ton - but it can't hurt! 

Source:womenshealthmag.co.uk/weight-loss/how-to-lose-weight/2449/night-time-weight-loss-tips#ixzz40S7PLPWw

How Much Does The Time Of Day You Eat Really Affect Your Weight?

You've heard a lot about whether or not late-night eating affects weight or not. But it's time to set the record straight once and for all. See how the research has evolved, and what the final verdict is on noshing past bed time.

First

A 2005 study in the journal Obesity Research found no link between evening snacking and gaining extra pounds, prompting nutrition pros to declare that bedtime eating while watching Parks & Recreation isn't slim-down suicide. Break out the ice cream!

THEN

In 2008, researchers showed that people who ate between 11 p.m. and 5 a.m. consumed more total calories per day and gained more weight over time. If your freewheeling diet has you eating at oddball hours, chances are you're eating more overall.

NOW

A new study found that when people who tended to eat a third of their calories between 6 p.m. and midnight switched to a schedule where they stopped eating between 7 p.m. and 9 a.m., they lost weight and slept better.

THE TAKEAWAY

The time of day doesn't matter as much as how much you're eating within 24 hours. To reduce that amount, stick to a food window of 10 or 11 hours, says Satchin Panda, Ph.D. It may keep your circadian rhythm and weight steadier.

Source:womenshealthmag.com/weight-loss/night-eating-and-weight-gain#ixzz40S4sjk3t

How The Cold Affects Our Life

WE BURN UP MORE CALORIES . . .

Our bodies work harder in the cold. The heart pumps harder, teeth chatter and bodies shiver. Shivering for ten minutes can burn as many calories as an hour’s workout in the gym. Scientists believe shivering activates a substance in the body called ‘brown fat’, which, unlike the regular white fat, burns calories rapidly to generate heat.

. . . AND FEEL MUCH HUNGRIER

On a freezing day, most of us crave hot snacks (soups, stews and puddings). A study at the University of Georgia showed people get through 200 more calories a day once the nights draw in.

Many researchers believe it’s an instinct from our days as hunters and scavengers that makes us stockpile calories for the winter.

THE STARS SHINE BRIGHTER

There’s nothing better for stargazing than a clear, crisp winter night — as long as you’ve got a rug, hat and hot drink.

In the summer, when the air is warmer and more humid, light passing from stars to the Earth is buffeted and distorted by the atmosphere, making stars appear to twinkle more. But in the winter there is less atmospheric disturbance and stars seem clearer.

WOMEN WEAR MORE RED

Winter weather makes us pick warmer coloured clothes, according to a Canadian study which found women are more likely to wear red and pink in winter than in the summer, but only when they are ovulating.

Researchers suspect women are subconsciously choosing ‘seductive colours’ when they are at their most fertile.

In the summer there are other ways of dressing sexily — such as skimpy, revealing clothes — so colour is less important, the theory goes.

DANGERS OF TINGLY TOES

In cold weather blood vessels near the skin constrict, diverting blood to the centre of the body to reduce heat loss. That’s why fingers and toes get cold and numb.

One in five people suffer from painful Raynaud’s Phenomenon — a condition caused by blood vessels narrowing too much in response to cold.

HEARTS MUST WORK HARDER

A chill in the air raises your heart rate and blood pressure, forces your heart to work harder to stay warm and makes your blood stickier, raising the risk of a heart attack or stroke.

Every fall of one degree celsius is associated with 200 extra people having a heart attack within the next month, according to the British Medical Journal.

OUR HEARING GETS DAMAGED

Regular exposure to cold and water over many years can trigger the growth of bone in the outer ear canal, causing infections and sometimes hearing loss.

The condition — known as surfer’s ear — afflicts surfers, sailers, swimmers, skiers and snowboarders.

Ear plugs are the easiest way to help prevent problems.

WE BECOME MORE DECISIVE

When it’s hot we struggle to make complex decisions, while cold weather helps us think straighter.

In laboratory experiments, people are better at spotting mistakes in written text in cool rooms and find it easier to select the best value mobile phone packages when temperatures are lower.

When we are too hot, our bodies divert energy from our brains into cooling us, making it harder for our brains to function.

Source:dailymail.co.uk/news/article-3448736/Why-cold-snap-make-man-f-f-frisky-bizarre-ways-lives-affected-freezing-weather.html#ixzz40S1hHgXB 

Age Gracefully

Wearing your hair too long

Many women associate flowing locks with youth, and short styles—i.e. "mom haircuts "—with maturity. "But as you get older and begin to lose fat in your face, really long, straight hair can actually make you look more drawn," says New York City-based dermatologist and cosmetic surgeon Melanie Grossman, MD. Choosing a cut with face-framing layers and lots of body, on the other hand, can help your face appear rounder and more youthful.

Using heavy black eye liner

Dark, dramatic eyes can be tricky to pull off, says Ping, and they tend to be less and less flattering on most women as they age. "Our eyelashes thin out as we get older, and women sometimes try to overcompensate for that with lots of black makeup," she says. "All that does, though, is draw attention to the wrinkles around your eyes." Instead of a black liner, choose a dark brown or grey, she says—and remember that less is more. Skip liquid liners, too, which can be too heavy, and opt for a soft, easy-to-apply pencil.

Abusing your eyes

The skin around your eyes is very sensitive, but it's also the skin women tend to be harshest on, says Dr. Grossman. "We apply all kinds of creams and cosmetics there, but you can do more harm than good if you're too aggressive." Too much rubbing, poking, and prodding can not only damage the skin, she adds, but it can cause red, puffy eyes, as well—not a good look at any age. Always remove eye makeup at the end of the day (sleeping in it can cause irritation and infection), but use a gentle cleanser and a soft towel or cotton swab; avoid scrubbing too hard or using a rough washcloth.

Source:health.com/health/gallery/0,,20779546_last,00.html

How Marriage HURTS Your Chances of Losing Weight

Married people are 'less likely to shed pounds after weight loss surgery'

• Nearly 65 per cent of people getting weight loss surgery are married
• But, being married hurts your chance of reaching goal weight post-surgery
• And, being married makes it harder to maintain weight loss, study says
• Weight loss surgery can also cause a marriage to deteriorate
• So, doctors should focus on pre-surgical psychological prep for couples

It’s often said that people let themselves go after they get married.

They tend eat more - and gain weight - while experiencing newlywed bliss. 

But eventually, many married people turn to the gym, diets or even weight loss surgery to shed those excess pounds.

In fact, nearly 65 per cent of people seeking weight-loss surgery are married.

However, a new study revealed being married may hurt their chances of weight loss after surgery.

Furthermore, weight loss surgery can cause a married relationship to deteriorate, according to researchers from Ohio State University.

Study author Megan Ferriby, a graduate student in human sciences, said: ‘Food is so central to family routines and celebrations and when you undergo a surgery that so vastly impacts your ability to eat as you did before, family members take notice.’

The team of Ohio State researchers set out to determine what role being married plays in the success of a weight loss surgery.

They analyzed 13 studies on weight loss surgery published between 1990 and 2014.

The team looked into the influence of marriage on weight loss after surgery – as well as the effects of surgery on the quality of a relationship.

Many of the patients in the studies underwent gastric bypass surgery, while others had surgeries to reduce the stomach size or place a band on the stomach.

The researchers found that six studies addressed marriage and weight loss.

Four of those six revealed patients who were married lost less weight.

In one of those studies, 180 gastric bypass patients were evaluated.

In that study, it was determined that married surgical patients were 2.6 times more likely to not reach their goal weight one year following surgery.

 Married surgical patients were 2.6 times more likely to not reach their goal weight one year following surgery

Similarly, another study determined that unmarried patients were 2.7 times more likely to adhere to post-surgical exercise and diet goals.

None of the analyzed studies showed better weight loss for married patients, according to the researchers.

And, when they looked at relationship quality in 10 studies, they found some patients’ marriages went downhill post-surgery.

Husbands grew dissatisfied after wives’ surgery.

That dissatisfaction was higher in instances when the wives became more assertive.

However, three studies that addressed sexuality found that couples’ sex lives improved.

Ms Ferriby and study co-author Dr Keeley Pratt, assistant professor of human sciences at Ohio State, said the findings demonstrate the importance of working with patients’ families through the surgery process.

A supportive or engaged spouse can have a positive impact as patients hope to reach their goal weight, the researchers suggested.

Additionally, in situations where a spouse is not supportive, health care teams could work to strengthen the relationship and improve spousal support before the surgery.

The researchers found that spouses and family members should participate in conversations before and after surgery.

That inclusion makes the patients more likely to reach – and maintaining – their goal weights.

Changing behaviors and routines in a family can be ‘unsettling’.

Thus, hospitals should focus on pre-surgical psychological preparation for their patients and family members, the study said.

The study was published in the journal Obesity Surgery.

Source: dailymail.co.uk/health/article-3417943/How-married-HURTS-chances-losing-weight-Married-people-likely-shed-pounds-weight-loss-surgery.html#ixzz3z7L5Z5v5 

Fasting Weight Loss Update

I am a little bit later with my weight progress update due to life getting in the way.

I weighed myself and was pleasantly surprised to learn I had lost 3LB. I tend not to worry too much about what I weigh and prefer to use how my clothes fit and feel as a guide. However, I was curious as to whether or not doing the over night fasting was actually making a difference.

As I have said previously I do feel less bloated during the day.

I am trying not to use this method of keeping my weight in control as an excuse to eat junk during the day. I do like to eat what I feel like but still follow the rule of everything in moderation.

Everything does become harder as you get older i.e weight loss, toning up, but keeping on top of it certainly helps me to feel better and look better. For me exercise and good eating habits are a way of life, not just something I do to get in shape for a holiday or special event.

If you have yet to get started then I can only stress that the sooner you make a change, the sooner you will see changes.

Good luck :)