2010 Health & Wellness Handbook!

2010 Health & Wellness Handbook!

2010 Handbook: Health, Personality, Society, and Life

Live Life As It Should Be!

Health:

1. Drink plenty of water.

2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.

3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants..

4. Live with the 3 E's -- Energy, Enthusiasm and Empathy

5. Make time to pray.

6. Play more games

7. Read more books than you did in 2009 .

8. Sit in silence for at least 10 minutes each day

9. Sleep for 7 hours.

10. Take a 10-30 minutes’ walk daily. And while you walk, smile.

Personality:

11. Don't compare your life to others. You have no idea what their journey is all about.

12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.

13. Don't overdo. Keep your limits.

14. Don't take yourself so seriously. No one else does.

15. Don't waste your precious energy on gossip.

16. Dream more while you are awake

17. Envy is a waste of time. You already have all you need..

18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.

19. Life is too short to waste time hating anyone. Don't hate others.

20. Make peace with your past so it won't spoil the present.

21.. No one is in charge of your happiness except you.

22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.

23. Smile and laugh more.

24. You don't have to win every argument. Agree to disagree...

Society:

25. Call your family often.

26. Each day give something good to others.

27. Forgive everyone for everything..

28. Spend time w/ people over the age of 70 and under the age of 6.

29. Try to make at least three people smile each day.

30. What other people think of you is none of your business.

31. Your job won't take care of you when you are sick. Your friends will.. Stay in touch.

Life:

32. Do the right thing!

33. Get rid of anything that isn't useful, beautiful or joyful.

34. GOD heals everything.

35. However good or bad a situation is, it will change..

36. No matter how you feel, get up, dress up and show up.

37. The best is yet to come..

38. When you awake alive in the morning, thank GOD for it.

39. Your Inner most is always happy. So, be happy.

Overtraining, 14 Warning Signs!

Overtraining, 14 Warning Signs!

Just how do you know if you are overtraining?

 It's hard to predict overtraining since everyone's body is different. It is important, however, to vary training through the year and schedule in significant rest time.

There have been several clinical studies done regarding over training.
14 warning signs that you may be overtraining.




•Washed-out feeling, tired, drained, lack of energy
•Mild leg soreness, general aches and pains
•Pain in muscles and joints
•Sudden drop in performance
•Insomnia
•Headaches
•Decreased immunity (increased number of colds, and sore throats)
•Decrease in training capacity / intensity
•Moodiness and irritability
•Depression
•Loss of enthusiasm for the sport
•Decreased appetite
•Increased incidence of injuries.
•A compulsive need to exercise

People who over train increased their body's cortisol levels and dehydroepiandrosterone (DHEA). DHEA and cortisol are the body's long-acting stress hormones and are antagonistic to each other to some degree.

Normally these hormones are in balance.

They become imbalanced during chronic over training. After proper rest and recovery, the body will reduce its output of cortisol and DHEA to resting levels. This is what happens with short episodes of stress. However, if proper recovery is not obtained such as in chronic over training conditions, the body will continue to make increasingly greater amounts of cortisol, while reducing the amount of DHEA produced.

Elevated Levels of Cortisol Can:

• Cause you to crave carbohydrates excessively especially in the evening
• Make you feel fatigued and exhausted
• Increase cholesterol and triglyceride production
• Decrease serotonin levels in your brain which can trigger depression.
• Deplete vital vitamins and minerals the body needs for proper function such as the B (aka, stress vitamins), Calcium and magnesium
  
  The consequences of elevated cortisol and reduced DHEA can be devastating. Although the effects from high cortisol and low DHEA levels will vary with each individual and will also be dependent upon genetics, lifestyle and environmental factors.
  
  The Negative Effects May Include:
• Reduced growth hormone (GH) release, which related to reduced muscle mass and strength, increased fat tissue, a weakened immune system and other health declines.
• Reduce protein synthesis.
• Increased protein breakdown, which can lead to muscle loss, bone loss, arthritis, and overall muscle weakness.
• Immune system compromise with increased risk to infections, certain and disease.
• Thyroid function impairment resulting in decreased metabolism, and increased fat storage.
• Glucose utilization and insulin function impairment resulting in higher blood sugar levels.
• Salt and water are retention, which can raise blood pressure (this can be deadly if anabolic aids which can also raise blood pressure through fluid retention are also used).
  

Increased blood cholesterol and triglyceride levels increasing the risk for heart disease.
Disrupted sleep patterns.
Reduced R.E.M. (rapid eye movement)
Over training has also shown to cause an increase in the amount of free radicals within the body. This can serve to exacerbate the catabolic effects of over training, making symptoms worse.


A sports massage can help you recharge overused muscles.
If you are overtraining, the first thing you need to do is reduce or stop your exercise and allow a few days of rest.

Drink plenty of fluids, and alter your diet if necessary.

Crosstraining can help you discover if you are overworking certain muscles and also help you determine if you are just mentally fatigued.

The 5 Most Effective Abdominal Exercises!

The 5 Most Effective Abdominal Exercises!

Just because you’re doing stomach crunches doesn’t mean you can skip on the diet and eat anything you want.


If you want to have definition of you ab muscles You need to lose fat. Remember, muscle mass and fat mass are two very different entities. Just because you’re gaining muscles doesn’t mean you’re automatically losing all the fat in your body and get a flat stomach as well.

Focus on the form, not the number!

Most individuals hurry though their stomach crunches, not minding their form. They end up straining their necks and eventually injuring their backs. It’s important to note that a stomach toning exercise is the last thing you’d want to rush. First and foremost, you end up wasting valuable time and effort this way. Secondly, it’s very difficult to recover from neck and spine injury. You might just end up losing more muscle mass in this manner.

Always remember, a good stomach exercise is one that concentrated the tension on your abdominal muscles, not your shoulders and neck. When you’re trying to pull yourself up, work your abdominal muscles. Never strain your neck and back just to sit upright. You don’t really need to sit up when you’re doing crunches.  You can stop midway, as long as the pressure on your abs is consistent. Make sure that your chin isn’t touching your chest, and your back is kept straight.

The hand behind your nape is supposed to support your neck, not pull it up further.

25 well formed stomach crunches is definitely more effective compared to 300 hasty ones. The catchphrase in an effective stomach toning exercise routine is “slow but steady”.


#1 Long Arm Crunch

This exercise targets the upper portion of the rectus abdominis.

*Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.

* Contract the abs and lift the shoulder blades off the floor.

* Lower and repeat for 12-16 reps.Exercise

#2 Reverse Crunch

*Lie on the floor and place hands on the floor or behind the head.

* Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.

* Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.

* Lower and repeat for 12-16 reps.

* It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Exercise #3 Full Vertical Crunch

* Lie on your back and extend the legs up towards the ceiling.

* Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.

* At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.

* Lower down and repeat for 12-16 reps.

Exercise #4 Criss Cross

The BicycleThis exercise was found to be the most effective abdominal exercise to target the rectus abdominis (six pack abs) and the obliques (love handles).

* Lie face up on the floor and lace your fingers behind your head.

* Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.

* Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.

* Switch sides, bringing the right elbow towards the left knee.

* Continue alternating sides in a 'pedaling' motion for 12-16 reps.

Exercise #5 Plank on Elbows and Toes

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:

* 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.

* Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Remember to train the abdominals as you would any other muscle group- with at least 24 hours of rest in between. Although these abdominal exercises are wonderful for strengthening the adominals they won't necessarily get rid of the fat tissue. Make sure to eat healthy and perform a variety of cardiovascular activity to enhance the abdominal exercises above. Drink Plenty Of Water!

It takes a healthy diet, strength training & cardio to remove the layers of fat to show off your abs.