Month: March 2019

Do Planks Daily

Lengthen your Muscles

Since most people find themselves sitting for prolong periods of time due to work or lifestyle, the plank is a great exercise to lengthen your muscles from sitting. Tight hip flexors, rounded shoulders, and low back problems are all linked to sitting too much. Holding a plank will put your body in a position that extends the hips, promotes shoulder stability, and it can produce a stronger lower back. These reasons are more than enough to add planks to your life daily.

Location, Location, Location

While the plank can be done by anyone, it can also be done anywhere. There are no limitations and this allows you to be free. In the office, at the park, out in nature, at the gym, in your garage, or wherever you choose. I recall doing a plank on the Roberto Clemente bridge in Pittsburgh. By the way, it landed me a commercial. Take your plank wherever you go!

Anxiety Calm

Anxiety impacts millions of people each day, and while medication is often prescribed, there are natural ways to calm the body. Yes planks are an anti-anxiety natural remedy. Exercise serves as a distraction when you are under stress, and planks are one of the best to help calm the body. Get into a plank position and hold it for as long as you can, then lie down on the floor with your arms extended out in front of you. close your eyes and breathe deep for about 30 seconds, repeat the plank and the rest position until the anxiety is gone.

Flat Abs

Flat abs may elude you even after following the perfect combination of exercises and diet either because the body fat level needed for flat and toned abs is below the sustainable level matching our present lifestyle or due to the fact that the body fat level is below the bare minimum needed for the body to function in healthy manner. But this should not discourage one from pursuing crunches and exercises.

So, the objective of flat tummy can be materialized through more exercises than your schedule or temperament can handle. This is to be complemented by keener attention to the diet and adhering to it strictly even if the energy level does not allow it initially.

One has to accept that the body functions as a whole unit and not in discrete parts and this realization constitute the stepping stone for embracing the lifestyle focused on achieving flat abs. Even if the dream of flat abs does not materialize, the realization sets in that one isn’t a failure for not reaching the goal.

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Women and Strength Training

Use total body workouts or upper/lower splits. There is no reason to use a traditional bodybuilding split where you work different muscle groups on different days. Total body workouts or upper/lower splits are the only splits you will ever need. They allow you to work your muscle groups more frequently and they are more practical. If you use total body workouts, you should train three days per week on non-consecutive days. If you use upper/lower splits, you can train three or four days per week.

Use big, compound movements. The majority of your exercises should be movements that require a lot of muscle mass. Some examples include squats, deadlifts, lunges, push-ups, overhead presses, dumbbell and barbell presses, rows with dumbbells and cable machines, chin-ups, dips, planks, and all their variations. These are the exercises that will help you build a lean, sexy body that can actually function in the real work. In fact, these are the only exercises you will ever need to build the body you desire.

Going with number two, do not use machines. Just stay away from them. You will build a better body (aesthetically and functionally) doing bodyweight exercises or using dumbbells and barbells. Also, machines force you to use a fixed path, and your body does not operate that way. Machines can actually be harmful if they force you in a path your body wouldn’t normally travel. Also, they don’t force you to use your stabilizers; this makes the movement easier.

Lift heavy. Too many women are afraid to pick up anything other than a pink dumbbell because they’re afraid they’ll get big and bulky. Look, it won’t happen. It has never happened to any women I have ever training, and it won’t happen to you. You should lift in the higher rep range (10-15 reps) but you should also lift heavy (5-8 rep range). Trust me, this will do nothing but improve your aesthetic appearance and confidence.

Lay off the long, slow cardio. Long, slow cardio will not help you develop a lean, sexy look. The only thing long, slow cardio will do is give you a “skinny fat” appearance. Don’t believe me? Take a look at most marathon runners.

Info of Flat Tummy Diet

One of the biggest questions regarding the flat abs diet you should pursue involves fat and the basic question of whether or not you should cut out all or almost all fats from your diet.

Of course, in order to lose the most belly fat that you can, you will need to make sure you don’t eat too much fat, and the amount of fat in any food item is a good rule of thumb of whether or not you should eat it. However, not all fat is bad, and cutting it down completely or close to nothing may be detrimental to your overall health and should not be one of the tenets of your flat tummy diet.

Fat isn’t the enemy! At least not all kinds of fat. There is good fat and there is bad. The difference between the two is like the difference between night and day. You need to be able to tell one form the other since your body needs fat in order to operate properly.

Fat does a lot of good things in our body. The main thing is the role it plays in the digestion of vitamins. You cut down too much fat, and your body will become less healthy. The good fat can be found in these foods: olive oil, coconut oil, flax seeds, nuts, almonds, salmon, tuna, cod, and various other fish.

Bad fat can usually be found in processed, industrialized foods like pizzas, packaged meat, candy, cream, certain dairy products, deep fried food, and fast food. It is this fat which you need to avoid in a flat tummy diet, not all fat.

The best flat stomach diet needs to be balanced and provide you with all the necessary nutrients. One of them is fat. Fat isn’t the enemy. Don’t treat it as one.

Clary Sage Essential Oil Exposed

Clary Sage Goes Straight to Your Head

There is a rather archaic vocabulary associated with aromatherapy. Some of the properties are common across several types of essential oils. One property that is rare and unique is the label of euphoric.

As the name implies, euphorics have intoxicating effects and should be avoided while under the influence of other intoxicants. It has been successfully combined with muscatel wine and even went as far as to replace hops in 16th century England. Because of these euphoric effects, it’s wise to reconsider driving or operating heavy machinery.

Why Women Love Clary Sage Oil

From puberty to menopause, clary sage has been prized by women across all of the phases of their lives. It can have a dramatic impact on the menstrual cycle and has been recommended for heavy periods, cramping, hot flashes, stress, anxiety, tension and muscle pains. For these same reasons, pregnant women should steer clear.

The scent is floral and a little musky – soft, sweet and herbal, with a tea-like afterthought. It’s great alone, but pairs well with lavender, rose, neroli, jasmine, geranium and just about any citrus oil (but especially bergamot.)

Aromatherapy Options

There are many ways to incorporate clary sage into your daily life. If you have the essential oil, you can add a few drops to your bath. There are aromatherapy pendants and jewelry. Or, you can keep yours handy with mobile and convenient clary sage aromatherapy inhalers. It oil can be added to lotions, body creams and butters, massage oils or dispersed using your favorite vaporizer or diffuser. Whatever you do, be careful not to overdo it, as headaches can be a possible side effect of those who over-indulge.

Right Fit of Shoe Is Important

Besides comfort, why is the right shoe size important? Here are some reasons to not try and cram your foot into a cute flat or be content with wearing loose sneakers:

  • Constant, unpleasant wear. Aside from being uncomfortable to wear, improperly fitting shoes can also make walking unbearable and embarrassing. Always having to stop and get your foot back into the shoes or needing to constantly stop to rest your aching, swollen feet from tight-fitting shoes, makes walking around a chore. The constant worry about your shoes falling off or causing you discomfort can be embarrassing as well as keep you from enjoying the moment.

When your feet hurt, you are less motivated to use them, which can lower your desire and ability to exercise and take care of the rest of your body.

  • Increased risk of foot issues. Blisters aren’t fun and depending on the size and location, they can make moving around difficult. The excessive rubbing of loose-fitting shoes and the overly-tight confines of shoes with a small fit can cause additional foot issues such as corns, bunions and ingrown toenails. The foot problems not only hurt and cause discomfort, they can also make your feet look bad, enhancing some self-consciousness for some people.

Foot issues associated with ill-fitting shoes can also lead to back, hip, knee and ankle problems which can lead to decreased mobility and quality of life.

Things to Keep in Mind When Shoe Shopping

While shoe shopping may seem like a straight-forward event, it is worth being reminded that our feet do change over time. Feet specialists recommend getting your feet measured once a year. Certain life events such as having children and aging can make feet widen, lengthen or shorten. In many people, there is usually one foot that is longer than the other. When shopping for shoes, plan your trip later in the day when the swelling of your feet has gone down. It is estimated that one’s feet swells 10-15% during the course of the day, with the most swelling occurring in the middle day when you’re likely on your feet the most.

Different shoe manufacturers design and style their shoes differently. The fit of each pair of shoes can also be significantly different. It isn’t uncommon to fit one size in one brand of shoe and be a different size in another. It’s important to spend time trying on different shoes from manufacturers to get a feel for whether each pair is suitable for your feet.

Heel Pain

Risk Factors

If you are carrying extra weight you are at a greater risk for this condition. Women who are pregnant may experience plantar fasciitis because of the extra weight carried during pregnancy. Long distance runners or people that stand on their feet for long periods of time, such as factory workers, are also at greater risk. This condition is more common in women than men, and in both men and women between the ages of 40 and 70.

People with existing foot problems, for example high arches or flat feet, and people that have tight Achilles tendons may also be at a higher risk for this condition. If you are in any of these groups you may be able to avoid plantar fasciitis by wearing shoes with good arch support and firm soles.

Symptoms

The most common symptoms are stiffness and pain in the heel of the foot. The pain may develop slowly or be a sudden sharp. Some people experience a burning sensation or an ache on the bottom of their feet. The pain may be worse in the morning when you first get out of bed or if you have been lying down or sitting for an extended period. Also heel stiffness may make it hard to climb stairs. The pain from plantar fasciitis is not usually felt during prolonged activity, but may develop just after stopping because of the flare up of inflammation.

Diagnosis and Treatment

Your doctor will examine your feet and check for tenderness or soreness. He may also ask you to flex your foot while he pushes on your heel to gauge your pain. Your doctor may also order an MRI or x-ray to rule out fracture or other foot problems.

Most cases of plantar fasciitis can be relieved by rest and the use of over-the-counter nonsteroidal anti-inflammatory drugs (NSAID) pain relievers such as ibuprofen or naproxen. If this treatment does not give you relief an injection of a corticosteroid into the damaged ligament may be a treatment option. A small and painless electrical current used in conjunction with topical corticosteroids on the skin of your heel may also be used to relieve pain and inflammation.

Physical therapy to stretch your Achilles tendon, plantar fascia, and leg muscles is a good choice for the treatment of this condition. In very severe cases surgery may be needed. In this surgery the ligament is partially detached and a second surgery is needed to lengthen the calf muscle. This is a very involved surgery and used only for very severe cases or in the event of an injury.

Choose an Oil Diffuser

  • Ultrasonic Diffusers: These are one of the best oil diffusers available in the market. These diffusers use water along with the oils so that a cool mist of water/oils is released into the air. The best part with ultrasonic diffusers is that they utilize non-heat ultrasonic waves, which do not affect the natural healing properties of essential oils. The ultrasonic frequencies create vibrations in water to vaporize the essential oils. Added features of these diffusers are humidifier functionality (best for winters), auto-shut functionality and color-changing LED lights. Some selected models are also available with remote-control functionality.
  • Nebulizing Diffusers: Unlike ultrasonic ones, nebulizing diffusers do not need water to be added to essential oils. They create fine particles with the help of an atomizer and blow them into air. As far as oil diffusion is concerned, these diffusers provide the strongest concentration of essential oils released into air. But these are louder that ultrasonic diffusers and do not have any LEDs fitted. Secondly, because of no water added, these diffusers use oils more quickly, have short run-time and are more expensive as compared to ultrasonic ones.
  • Evaporative Diffusers: These are very basic aromatherapy diffusers in which essential oil is applied on a pad or filter and is then evaporated / vaporized through a fan. Inhalers and clay pendants are some of the basic examples of this functionality only. As compared to other diffusers, these are not effective in large rooms or bigger area – but smaller area like your vehicle. However, if you are travelling, these are wonderful for your personal use.
  • Heat Diffusers: These diffusers are wonderful to spread the fragrance throughout your home or office. But as far as the therapeutic properties of essential oils are concerned, heat diffusers are not at all effective. In heat diffusers, the essential oils are heated to get diffused. Well, in that process, the user gets lovely aroma but healing properties of the oils are removed with heat.

 

Types of Anesthesia

General anesthesia

This option allows you to undergo the procedure under sedation. In the past, general anesthesia was the norm and using inhaled gases and medication fed intravenously, dentists put their patients in a relaxed state allowing the procedures to go as planned. This option is great as it allows you to go through the procedures in an unaware state. Though you are still conscious, you will have no recollection of the entire procedure. The dentist can drill, inject, extract and do all manner of things to your teeth and you will not be aware.

This option is best if you have a phobia of needles. It also is good if you are anxious about the procedure. If you are conscious, you may create a fuss when you see the drill heading into your mouth. Being in a relaxed state, you will be able to go through the whole procedure in a peaceful state. The dentist will carry out his work without any distractions. This option is great for procedures that require extensive work. It is also great for patients that are fearful of the dental chair and may interfere with the procedure as it takes place due to this fear.

Local anesthesia

The other option available is the use of local anesthesia that involves injecting the nerve endings with a numbing painkiller that allows the dentists to go on with the procedures with you feeling less pain. The problem with local anesthesia is that patients are still aware of the procedure, which can be very traumatizing. The drug may also not take as quickly as expected, especially if the patient has high resistance to its effects. This may see you having to get multiple injections, which means more soreness and a lot of discomforts. This option is great for procedures that are not extensive such as extractions.

Eliminating Mattress Fumes

Talk with the manufacturer about the chemicals that are in the mattress and could be off gassing. Ask them to hold it in the warehouse for several weeks before delivering it to give the chemicals time to off-gas. And ask them for their recommendations about dealing with the fumes.

Take a ride with the mattress. This may seem like an incredibly silly idea, but this can make a huge impact on getting rid of the odors. Put the mattress in an open truck and take a ride with it. Having air blow through the mattress has proven to get rid of the smell quickly and permanently. You can also do this as you take delivery of the mattress.

If the mattress is already staring at you in your bedroom, try using a box fan in an open window (weather permitting). Turn the fan so that it pulls air from the inside of the room to the outside. Close the door to the rest of the house. Although this is a temporary solution, it might possibly help keep the air in the rest of the house tolerable.

Research the mattresses on the market to find out which ones use fewer chemicals. The Consumer Product Safety Commission has required that any mattress sold in the United States be able to withstand an open flame for 30 minutes. This sets the safety bar wonderfully high in an attempt to prevent us from dying from a fire in bed. However, make sure that you are aware of the chemicals being used to prevent that fire. So before you throw away the old mattress make sure you have all the information on the new one.

An air purifier with a carbon-based filter and a potassium iodide additive will help eliminate any off gassing of volatile organic chemicals that continues and will help keep the air in your bedroom fresh, and conducive for relaxation and sleep.