Run Longer: Tips To Build Endurance

Many newbie runners give up on running because within a mile (or less), their legs start to get sore, and they breathe like they’re a huff and a puff away from passing out.  As runners, we all want to boost our endurance. The most  common mistake for increasing endurance is only focusing on cardio activities like running or cycling.

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Here are some tips that could help you build endurance:

  1. Run more often.

As with anything, practice makes perfect. You can’t expect to run a mile if you only run twice a week. Spread out your workouts over the week. You can run shorter distances, but do it more often.

  1. Head for the hills.

Running up hills is another way to build leg and core strength as well as lung endurance. If you’re on the treadmill, increase the incline.  At first you’ll be cursing it, but after a couple weeks, you’ll be craving them.

  1. Combine strength days with cardio days.

It’s not all about running. The more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Most people make the mistake of reserving one day for strength and another day for cardio. Experts will suggest that you combine the two instead.

  1. Reduce your amount of rest.

Of course, you want to be able to put up more strength, so you have to rest less at the gym. Men usually give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater stamina and endurance, be ready to sacrifice break time. Only take a break if you physically cannot continue.

  1. Routine is the enemy.

Switching up your workout is essential to building endurance and stamina. You will need to move the muscles in different ways so that you don’t overuse them. Plus, it becomes more motivating and exciting.

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Above are simple yet effective endurance-boosting strategies that have worked for a range of runners. Not all will work for you, but one or more will, and that should be enough to drastically boost your endurance.

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Are You Sabotaging Your Own Workout?

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Starting to feel like your workouts aren’t working?

In search of the healthy, toned body, we want the results without putting in the time. Unfortunately it doesn’t work like that. There are no shortcuts to weight loss, like there are no shortcuts to success. We may be doing these shortcuts without realizing it, and they can sabotage the entire workout.

Here are some small details that can mess with your sweat sessions much more than you think:

  1. You text during workouts.

Leave your phone in the locker. If you must have it, say for music, put it on airplane mode. Texting can lead you to longer periods of resting. With that, your momentum can be interrupted, and it’s easy to just look back to your phone and stay distracted all the way. The number of reps you’re able to perform might even decrease, sabotaging the short-term effects of your workout.

  1. You talk too much.

Are you at the gym to change your body and your life, or to make friends? While workout buddies can be a good idea for additional motivation, talking during a workout can reduce the metabolic result of your workout. Concentrate on your workout and enjoy the chitchat afterwards.

  1. You’re too much drawn to your new fitness application.

This may take away the quality of your exercise. It’s good to track your workouts as it can be highly motivating, but with advanced apps that let you monitor every step, bite and sip, this can lead into an addiction where your new goal is to get the best score, not essentially the best workout.

  1. You copy other people’s exercises.

Ever heard of “money see, monkey do“? That’s how it looks like. You might do the exercise wrong. The other person may have a different program for you. Just because it looks cool and challenging, doesn’t mean you’re ready for it.

  1. You loosen up too much on the weekends.

We all need some breaks and time to rest. It’s seemingly okay to open a bottle of wine at the weekend when you’re resting from the gym. The problem is delicacies like alcohol are meant to be treats, like desserts. If you eat two desserts every day, the odds are you’re overweight. Keep the delicacies in moderation and make sure to avoid alcohol as it can interfere with recovery.

You may not be seeing results in your workout because of these small, overlooked habits. Consider making a change for a better, more satisfying feel! Long-term success in the gym isn’t hard to attain if you follow standard, tried and true training principles along with dedication, consistency, and recovery.

Eat To Stop Eating!

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You just had your breakfast, but after an hour, you feel like grabbing a snack while working… Sheeesh! What’s the use of breakfast if I’m still hungry, anyway?

Having snacks in-between meals are important for maintaining a healthy lifestyle. If you tend to overeat, or if your meals aren’t keeping you full, here are natural appetite suppressants that will prevent you from gaining weight and mindless eating. These five foods are sure to keep you full and satisfied, without feeling guilty:

Nuts

The healthy kind of nuts, such as almonds, don’t just contain healthy fats to help keep your cholesterol low — they are also good sources of appetite-killing fiber. It digests slowly and it stays in your stomach unlike the carbohydrates you consume.

Apples

Apples are one of the most convenient fruits you can take with you anywhere. It’s a great source of fiber to keep you feeling full, and its high water content helps fill your belly. It also contains pectin, which can help put a stop to blood sugar spikes that spur hunger.

Oatmeal

Oatmeal makes an ideal breakfast. It does its job of keeping you full all morning, so it’s no wonder that it’s on the list of foods that suppress your appetite. Of course, it is rich in fiber, plus, it normalizes bowel movements and keeps digestive problems away.

Tea

Tea, especially green tea has ability to hold back appetite.  It works well even on strict diets and you don’t have worry about unusual side effects.  Whether you are going the low calories route or the latest low carb diet, a mug of hot tea is allowed.  Most teas are also caffeine-free.

 Soup

A nice, warm bowl of soup may calm those hunger pangs in you. Try some chicken soup or broth-based soups loaded with chunky veggies, instead of high-fat, creamy soups. You’re sure to feel fuller for longer with less calorie intake.

Whether you are trying to lose weight or you just want to eat healthier, keeping hunger and cravings aside are essential to reaching the goal of being satisfied throughout the day. The best part is that choosing foods low in caloric density helps you shed pounds without feeling like you’re on a restrictive diet! Indulge yourself with these foods!

Natural Antibiotics

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An antibiotic is essentially a compound that eliminates germs. There is no doubt that antibiotics are truly a wonder of modern medicine. It’s one of the most famous medicines out there.  Prescription antibiotics are different from natural antibiotics. Like the name indicates, all natural antibiotics are contrived with no synthetic substances. The main ingredients are only plant compounds and minerals found in nature.

These gifts from nature have been working for us just the same way prescription antibiotics do. Check out these natural antibiotics.

Garlic

Garlic is a natural antibiotic as well as antifungal and antiviral agent. Some experts even coin it as “nature’s best medicine”.  The sulfur compounds known as allicin in garlic act as natural antibiotics. Besides that, garlic is a host of vitamins, nutrients and minerals that are helpful to overall wellness.

Oregano Oil

Quality oregano oil made from these species is golden to dark yellow, with a strong spicy odor. This herbal oil is a powerful antimicrobial that can help fight off infections. Oregano oil also has antibacterial, antiviral, and antifungal properties. Use oregano oil for foot or nail fungus, parasites and infections and sinus infections.

Colloidal Silver

Colloidal silver is a great organic remedy since it disrupts the enzyme-system of most bacteria.   This organic treatment is developed by dispersing small particles of silver in a special type of liquid. This natural antibiotic is primarily used in water filtering equipment.

Echinacea

Echinacea is an herb widely used to fight infections, especially for the common cold and some upper respiratory infections. Other infections may include the flu, urinary tract infections, vaginal yeast infections, genital herpes, bloodstream infections (septicemia), gum disease, tonsillitis, streptococcus infections, syphilis, typhoid, malaria, and diphtheria.

Manuka Honey

New Zealand’s Manuka honey has been proven to have the highest levels of antioxidants and curative powers. If you’re looking for a tasty antibiotic, it’s manuka honey. Applied topically, it can kill a wide range of pathogens and flesh eating bacteria.

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Essentially, natural antibiotics are a great way to boost your overall health and reduce harmful bacteria from your body. This is certainly not an exhaustive list of natural antibiotics, but these are the most common and it can make a great start for an all natural pharmacy.

Instead of immediately rushing to get some prescription antibiotics, make it a first choice to try these natural ones. Keep these natural antibiotics in case of emergency.

Metabolism: Bad Habits That Slow It Down

The quicker your metabolism is, the easier it will be for you to lose weight.

Despite your courageous efforts to lose weight, nothing seems to be working for you. Everyday habits—even those seemingly unrelated to your weight—can cause your metabolism to slow down.

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If yours seems to be on the slower side, you can check out these bad habits you might not even know that may be messing with your metabolic rate.

You don’t get enough sleep.

We all live in a busy, hectic world, and most of us have super busy schedules. All those factors cause us to get less sleep. Doesn’t mean we’re young we can already sleep less than 7 hours. Being sleep-deprived does a lot of negative things to our body – including a slower metabolism. Moreover, it also increases food cravings.

You skip meals.

Skipping meals, especially breakfast, is one of the worst habits that ruin your metabolism. You should never skip your meals if you’re aiming to lose weight. This is because you make your metabolism stop working for a few hours. Your metabolism has nothing to do and thus begins to slow down from its normal routine.

You sit a lot.

Bad news for those who work on computers on their desks for hours, but it’s true. But what’s worse is being a couch potato, sitting for three hours or more per day  while watching TV, was associated with a 74 percent increased risk for metabolic slow down.

If your work requires you to sit for long hours, you can read this for quick office exercises.

You skip washing your hands sometimes.

As weird as it sounds, it has an effect on your metabolism. A recent study has discovered a link between a universal respiratory virus called adenovirus-36 and obesity, as the virus appears to turn stem cells into fat cells. Always keep your hands clean especially before eating to cut your risk of viral infections.

You snack even when you’re not hungry.

Obviously, this will cause you to gain weight, but how does it slow down the metabolism? Losing touch with your body’s natural hunger and satisfaction signals can result in chronic overeating and unhealthy extra pounds, especially if it’s junk foods you snack on.

Of course, some other bad habits including smoking, drinking, over-eating, and more, but these are what we don’t notice. With determination, anyone can fix bad eating habits, and get to a healthier, more natural weight.

If you have any of these bad habits that ruin your metabolism, you should do be aware in preventing them. They’re not only bad for your metabolism, but also for you overall health!

Make little changes every day and see the amazing results in the long run!

Bone Health: Stop Damaging Your Bones

Our bones are what put us together.

It’s what makes us stand.

It supports our structure.

Just like any other part of our body, our bones become thinner and it may lose their density. Over time,we become more and more prone to bone injury.

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Many of us habitually act in ways that have long-term effects on our bone health — that causes it to thin out, and thinning out results in bone diseases such as osteoporosis, even without realizing it.

Without healthy bones, our movement may get restricted, which results to not living a quality life.

Here are some habits that don’t like they affect our bone health, but they do.

  1. You drink alcohol extremely.

We only know that alcohol can affect the brain, blood, the liver and the likes, but it can also affect our bones. The excessive intake of alcohol can fuel the activity of bone cells and hasten the dissimilation of bones. Moreover, alcohol can increase speed in the discharge of magnesium.

  1. You smoke.

Just like alcohol, smoking also has its contribution to worsening our health. Smoking can seriously hurt the human bones. The metabolism of calcium and the growth of bones are linked. If you smoke, bone loss is more rapid, with more complications,

  1. You drink too much coffee.

Okay, not coffee, specifically – but caffeine. If people drink too much coffee, the growth of bones can be affected. At the same time, drinking coffee can increase the density of parathyroid hormone. People should learn to discipline themselves in controlling the intake of coffee in their daily life.

  1. You eat on your desk.

At work, we have a choice. You either eat on your desk or go out for lunch. Did you know that spending just 20 minutes out in nature can revitalize your energy and mood? If you stay in your office chair all day, you create a sense of monotony and tiredness.

  1. Your posture is slouched.

People with great posture don’t have slouching as part of their life. When it comes to feeling energized, how you hold your body makes a significant difference. Practicing good posture can reduce the risk of fracture.

While the right exercises and good habits help keep our bones healthy, the reverse is also true: The wrong exercises and bad habits can be damaging for people, leading to bone loss.

Whether you are young or old, don’t forget these habits so you can put a stop on what shouldn’t be done.

Take care of your bones and it’ll keep you standing tall!

Bedtime Habits That Ruin Your Sleep

We make bad habits that can set the mood of how we’re going to sleep through the night. Most of these habits, we don’t notice. Who wouldn’t want to get a good night’s sleep? A good night’s sleep doesn’t only improve looks, but it can also make us smarter the next day.

Unfortunately, most of us still don’t get the recommended eight hours of sleep every night.

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Below you will see reasons why we don’t always get the good night’s sleep that we want.

  1. You eat too much dinner.

Many of us still snack before bedtime or eat our dinners way too late. Large dinners take hours to digest, making it hard to fall asleep. It’s at night where our body shuts down and rests. When you have too much food in your stomach, this can interfere and interrupt with your sleeping pattern. Make lunch your main meal of the day, and limit dinner to fewer than 500 calories.

  1. You have no set bedtime.

It’s important to make rules for yourself and for your body. Even if it’s just “going to bed”, it’s still advisable to  create your own “power-down hour”: You set an alarm for 60 minutes right before you plan to go to sleep. You spend the first 20 minutes finishing up whatever it is you have to finish, and then the next 20 minutes on sleep hygiene such as showering, brushing your teeth. For the last 20 minutes left, relax your mind – you can meditate, read a book, then turn the lights out.  This is an effective way to cool down and unwind your body right after a long day.

  1. You sleep differently on weekends.

The power-down hour includes weekends, unfortunately. Your body would love you if you sleep and wake up at the same time every single day. Your body craves consistency.

  1. You take too much caffeine throughout the day.

Don’t underestimate the power of caffeine. Caffeine lingers in your system for up to 12 hours, so that after-lunch coffee can leave you wide-eyed at bedtime. Caffeine doesn’t always come in coffee – it could also be in your soda or tea. If you plan to drink some tea before bed, make sure it doesn’t have caffeine.

  1. You use your device and other electronics before bed.

Checking your mail, watching too much TV, chatting with your friends online – these are the culprits. What’s worse, these things are done when the lights are off. So the gleaming light of your tablet, smartphone or television are hurting your eyes. All that can prevent your brain from shutting down and can promote insomnia.

You don’t have to deprive yourself from these things, all you have to do is try to limit them little by little. 

We know that bad habits are hard to break, but if you’re consistent and firm about understanding its long-time effects on your health, you can help yourself break them.

Foods For The Flu

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Feeling under the weather?

Sick with the flu?

Got the sniffles?

Getting your flu shot isn’t the only way you can put a stop to the flu.  Don’t underestimate the importance of good nutrition when it comes to your immune system! But first, you need to find out what foods can do you good.

Ward it off with a flu diet.

Here are what good foods to eat when suffering from the flu:

  1. Citrus Fruits and Juices

Water is optimal, but many people don’t like the basic taste when sick. If you’re one of those, mix it with pure and fresh fruit juices. Add chunks of oranges, lemons, or limes to flavor you water. Citrus fruits contain a powerhouse of nutrients. These fruits can also help flush out the toxins in your body and shorten the duration of your colds.

  1. Milk

Warm milk is soothing when you have the flu. The vitamin D found in milk can build strong bones, and defend against heart disease. To sum it all up, vitamin D can strengthen our immune system. Getting your daily dose of vitamin D may keep colds at bay.

  1. Dark Chocolate

You’re lucky if you love dark chocolate! Nutrition experts agree that dark chocolate deserves a place in healthy diets. It deserves to be in eaten when you’re sick! High doses of cocoa support your immune system to defend against infection. Plus, it can boost happy hormones, it will make you feel better.

  1. Almonds

This is also one of the best snacks out there, not only when you’re sick. Heart-healthy almonds provide the immune-boosting antioxidant vitamin E, which can reduce your chance of catching colds. If you’re feeling very sick, you’ll need more serving of almonds for your daily dose though.

  1. Chicken Soup

The all-famous cure for coughs and colds – don’t forget about chicken soup. It’s not a myth. Studies have proven many times throughout the years that chicken soup really does have healing properties. A steaming bowl of soup (yum!) “reduces mucus and facilitates coughing it up.” Add some vegetables in it to get the anti-inflammatory and other health benefits of produce too! When you’re sick, believe in soup!

When you’re sick, you just want to make ways on how to get better. While it’s always important to consume a well-balanced diet with plenty of colorful fruits and veggies, lean protein, fiber-rich grains, and some low-fat dairy foods, consider these foods too! It’s particularly important to support recovery from illness – and these might just do it for you.

Men’s Health: Best Foods For Men

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You know how women need particular vitamins and minerals during pregnancy and protection for breast cancer? Men, too – have their particular nutrient requirements that can help them maintain muscle strength; prevent prostate cancer, and more.

These are foods for men to become stronger, healthier, and leaner than ever!

Here are the four best foods for men

  1. Wild-Caught Salmon

Vitamin D deficiency may have a say to erectile dysfunction (ED). Men need their vitamin D to get help minimize the risk for ED by helping to reduce vascular damage caused by inflammation. Also, they have omega-3 fatty acids, which protect against heart disease, the top killer of men in the U. S.

  1. Oysters

Oysters, the food of love, it’s true that just a few oysters each day will deliver a full day’s supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells. Some men need to add zinc to their diet, why? Because sperm count is linked to your diet. Low zinc levels translate into lowered sperm counts. Zinc can enhance that.

  1. Bananas

Bananas are good for all human beings. Men can get more than enough energy and strength from bananas since they are rich in potassium. So enjoy a banana each day, at breakfast on your whole grain-cereal or before your workout at the gym.

  1. Coconut water

Coconut water is part of the list because it helps maintain electrolyte imbalance, reduces risk of hypertension and stroke, helps replace fluid loss and helps prevent diarrhoea its enriched with magnesium, potassium, manganese & Vitamin C. It’s said to be an ultimate sports drink.

Being human needs a lot of maintaining and avoiding to do.

As women may have their own disease, men may theirs too – erectile dysfunction, muscle recovery after exercise, depression, cognitive impairment, infertility, loss of sperm and more — include these foods to  help protect you from men’s health issues. No matter how old you are, both men and women have to do their part in keeping healthy.

Athletes: Foods That Should Be Avoided

Athletes see each meal as an opportunity to recharge and refuel – while the best foods for athletes aren’t obvious, the worst foods are harder to identify. There are some foods that athletes should never eat because they know the wrong foods can affect their performance. A disastrous diet is more likely to set you back and have a negative effect.

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These are the most common foods that athletes won’t touch.

  1. Sodas

Whether it may be a coke diet or a coke zero, sugar-sweetened beverages are something to keep to a minimum. Not only do they offer no health benefits, but consuming artificially sodas and some carbonated drinks can even cause them to gain weight – and that’s the last thing they want.  

  1. White Bread

It has been known for a long time that white bread and refined grains in general aren’t nutritious. This is because refined white flour is made from stripping the fiber, wheat germ, and essential B vitamins from the wheat kernel, leaving nothing left but just a highly processed food product. It’s also very low in fiber.

  1. Alcohol

No athlete would excessively consume alcohol. An occasional drink is fine for special occasions, but not when someone is serious about their training. Muscle health is the key to flourishing athletic performance, and studies have shown that alcohol can rob you of your hard work in the weight room. Too much booze slows muscle recovery, impairs motor skills, and decreases strength and sprint performance.

  1. Protein Bars and Energy Bars

You may be thinking, “isn’t that what they need?” Well, nope. Protein bars and energy bars are quick and convenient, but are highly processed. Don’t think that these bars can do for your bodies, because they’re won’t – as some protein bars contain as much as 8 grams of saturated fat. There are many other foods that can be sources of protein and energy.

  1. Cereals

A healthy cereal should supply you with a bowl full of nutrition: low calories, high fiber, high protein and packed with vitamins and minerals. Some cereals contain immeasurable amounts of sugar. Too much sugar also causes a spike in insulin, priming your body to store more fat.

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An active person’s diet should contain generally contain whole foods, such as lean meats, low-fat dairy, different types of fish, fruits, vegetables, beans and whole grains. It doesn’t mean that you should never eat what’s written on the list above, but what’s important is that the majority of your diet should be based around nutrient-dense foods.

Your eating habits and diet dictate how you perform, and there are certain foods you should avoid for optimal performance.