Weight loss reaches well beyond your daily diet and workouts. In fact, other areas of daily living are just as important on the success of your weight loss journey. Listed here are some quick tips to incorporate and make your new habit.
Go jump in a lake (or just take a cold shower)
Plenty of research suggests that taking a cold shower can affect your fat loss and even the type of fat on your body. Brown adipose tissue (or BAT) is a metabolically active fat as opposed to the white fat that we store. It would make sense to want to have more BAT on your body than white adipose tissue for a couple different reasons… One is because it is metabolically active and the other being that its a thermoregulator. To ease into this new habit, take your normal shower first and towards the end just turn down the hot water for the last few seconds. Your body will adapt to the cold and it will become easier to jump in for your cold shot. Besides improving your immune system and warding off depression, cold showers activate your brown fat.
To get the max benefits, make this a new beloved habit. At first, it may be rough tolerating the shock of cold water, but ease into it and find a way to challenge yourself to be ok with the uncomfortable-ness of it. Try to do it for 2 weeks straight and see how you do.
Heat it up
The benefits of a sauna are numerous from weight loss to better health and nothing feels better to loosen up joints, increase blood flow and get to sweating. There are many different types of saunas from whole-room to portable, wet or far infrared. The overall healing power of saunas with infrared comes from using both heat and light to increase circulation and vasodilation of the blood vessels. This speeds nitric oxide and healing oxygen to damaged tissue while removing toxins and lactic acid. Infrared light can penetrate the skin deeper so it detoxifies environmental toxins and heavy metals from the entire body and promotes weight loss by burning 600 calories per session.
Try using a sauna either at home with a portable unit or at your gym weekly. Some report using saunas up to 3 times per week for general health benefits and weight loss. Make sure to take a shower immediately after your sauna session. The sweat contains toxins and you want to rinse it off before they are reabsorbed into the body again.
Heat it up
There are reasons we crave and it’s a natural defense mechanism designed for our survival. The body is naturally trying to tell us that we’re missing something… it could be diet, stress or emotionally related. Cravings tell the brain to keep craving until we get the missing item into the body. Here are some easy tips on interpreting the cravings without derailing your daily diet.
Craving Sweets? Try drinking water first
It’s 3 pm and you catch yourself saying, “I need something sweet!” This common craving we interpret as a need for sweets; the kind of craving that drives us right up to the donut drive-thru may not be for sweets at all. In fact, more times than not it’s thirst. We mistake the signal because the body is designed for survival. Survival means sending out a signal for high-calorie food to ensure we can exist. Unfortunately, there’s only one signal left up to us to interpret. Try drinking filtered water and wait an hour. Most times people report feeling refreshed and revived, and it’s better than downing a sugary coffee. Survival also means craving water, minerals, and fat.
Check your mineral intake
Unfortunately, we can’t plug into a computer and diagnose when the check engine light comes on. Cravings are like the check engine light. One common reason we don’t always think about is an imbalance or depletion of minerals. Whether you eat a standard American diet or eat clean, mineral depletion is common. Modern harvesting has stripped the grounds of the minerals we need. Also, we need the proper gut function to assimilate the minerals and absorb them properly. Calcium, Iron, Potassium, and Magnesium are the most common and can be supplemented fairly easily. Enjoy an Epsom salt bath or supplement nightly with effervescent powders or drops to get in your essential minerals.
Try adding healthy fats
Cravings can be persistent and pretty soon they start making decisions for us. If you constantly have cravings, you may not be getting enough fat in your diet. Common complaints include brain fog, wired but tired, snappy mood or anxious. Try these easy places to start adding fat.
Self-Myofascial Release is a stretching technique that has become very popular over the last few years. It is a simple and very effective technique to provide you with feel-good results.
Rolling out sore muscles can reduce inflammation, muscle spasm, and soreness, as well as eliminate soft tissue adhesions which can cause muscles to become less pliable and cause imbalance.
Rolling your muscles as a warm-up and a cool-down should be an integral part of your daily workout routine. As a warm up it will prepare your muscles by making them more pliable, reduce density, and easier to stretch. As a cool down, it will help relax your muscles to help them recover, especially if they are sore.
When rolling, you should apply long slow rolling strokes to longer muscles such as the Quadriceps, Adductors, and Calves, and shorter strokes to the Glutes, TFL, and hip complex. You are rolling to find trigger points or sore spots. Once you land on a sore spot, apply constant, tolerable pressure to the affected area for around 30 seconds. I find then a slow roll over the area afterward gives it an added sense of relief as a massage would.
The pressure applied and the intensity of the roll should be determined by the athlete themselves. It all depends on age, level of athlete, or the tolerance to the discomfort of applying pressure to a sore spot. This is the added benefit of using body weight pressure the athlete can control to comfortably reduce soreness and treat themselves during times of muscle preparation, soreness, or post activity.
In conclusion, any trainer or coach of athletes dealing with soreness should consider their athletes be introduced to self-myofascial release to better their health and performance.
If you’re having a hard time losing weight, it may be time to switch things around. By now you’ve probably heard of the high-fat diet or the Ketogenic diet. You may not want to go full Keto right away; however, just by adding fat slowly into your daily diet will allow you to experiment and become fat-adapted.
Adding fat has many health benefits.
Namely better mood, skin, gut health, brain health, better cellular reception, fired up metabolism, satiety, less wrinkles and a greater libido…just to name a few. However, adding up to 60% of your total caloric intake in fat may cause havoc on your system.
Add fat to your morning to jump start fat burning.
Many people have had good luck adding a fat to their morning coffee. For example, try adding coconut oil, milk or coco butter, ghee, MCT Oil, or use the recipe for bulletproof coffee. By starting off your day with fat; you are boosting your fat metabolism right away. Most likely the small amount of fat you add will get your system used to digesting it, especially if you’ve been following a lower fat diet.
Don’t like veggies? Try adding butter.
Butter is useful for two reasons. One because it gets you to eat the veggies because they taste good and two because we need the fat to absorb the fat-soluble vitamins we get from the veggies. Make sure you are using real, grass-fed butter only.
Use nut butter as a snack.
Need something to combat that afternoon crash? Try keeping nut butter in your desk at work and having a teaspoon or two. Hint: Peanut butter is not a nut butter…try using cashew, almond, sunflower seed, or blends. The afternoon fat will help you feel satiated and help you eat less at dinner.
The body will burn either glucose or ketones as its primary source of energy. Carbs, sugars, and starches will convert to glucose. During a low carb diet, the body will then burn ketones made from stored fat as its primary source of energy.
You would not imagine that there would be that many choices when buying wireless headphones. But very recently, almost all companies that sell online and off have presented options to put music in your ears without cables and lots of features, in many different colors, shapes, and sizes. Most of the options out there are big and bulky and are hard to wear, or so tiny that their batteries only last for a short period of time. Beats are different; They have been making wireless headphones longer than most companies and they know what they are doing.
The new Powerbeats3 Wireless earphones look just like the Powerbeats of old. You know the ones from all the TV commercials you have seen plenty of before. They’re not exactly understated; Beats never are. They don’t have the same sort of ultra-modern look you get from the totally wireless AirPods, either. But if you’re looking for a pair of wireless headphones you can wear anytime, every day, regardless of the weather or your activity, Powerbeats3 Wireless are pretty difficult to beat.
In addition to the comfortable buds that insert easily into your ear canals, the Powerbeats3 have nice size adjustable hooks on each side that wrap over your ear to keep them in place. As a result, they’re the most stable, comfortable wireless headphones have ever owned. I can wear them all day, every day without discomfort. The in-line remote is simple to use, and the microphone is perfect for phone calls and using Siri.
If you an Apple device user, the included W1 chip makes pairing simple and easy, and perfect most everytime. The extra Bluetooth power allows me to walk to the other side of the gym and still be connected. The battery lasts at least the 12 hours that they say it does, which means I only charge just 1-2 times a week, depending on the frequency of my workouts. The sound is pretty solid as it needs to be.
Glutathione is popularly known as the master antioxidant. It is a peptide that contains three essential amino acids in its structure namely glycine, cysteine, and glutamine. Glutathione is a powerhouse molecule because it is nearly produced and used by every cell present in the body. Several reasons including, infections, injuries, premature aging, and chronic stress causes deficiency of glutathione. However, supplements of glutathione can provide hundreds of benefits, some of them are enlisted below.
Glutathione for Cancer
Glutathione deficiency results in cancer. A study published in 2004, in the Cell Biochemistry and Function, discovered that elevated levels of glutathione effectively helps in protecting the cells from the tumor and prevents the spread of cancer.
Glutathione possesses anti-inflammatory properties that inhibit NF-K, that increases the production of multiple inflammatory genes. Therefore, balanced levels of glutathione in the body help in preventing inflammation.
Helps in improving the skin
People who wish for lighter skin tone can start taking glutathione supplements. Glutathione enhances the production of a contrary type of melanin that helps in improving the skin color. Nowadays, glutathione is also mixed in several cosmetic products for skin lightening.
Low levels of glutathione in the body increase the risks of viral and bacterial infections. It promotes the killing of mycobacteria and enhances the anti-infection activity of macrophages. Thus, glutathione helps in blocking infections.
Diminishes the Oxidative Stress
Glutathione supplements help in reducing the production of free radicals that ultimately diminish the oxidative stress. High levels of oxidative stress cause multiple diseases like cancer and diabetes that are greatly prevented by glutathione.
Usually, the functions of our brain get altered by the adverse effects of free radicals and certain fats. However, optimal levels of glutathione help in improving focus and increasing the mental clarity. Also, it promotes better functioning of the brain.
Glutathione for Healthy Pregnancy
Deficiency of glutathione in a pregnant woman leads to depression that ultimately causes impairment in the brain development of the unborn child. Thus, it is essential to maintain the levels of glutathione during pregnancy. Also, it helps in regulating the onset of labor at a biologically healthier time.
Good for Diabetic Patients
Diabetes causes depletion of glutathione stores in the body that results in disrupting the blood glucose levels and causing further complications. However, glutathione helps in preventing complications and regulating normal blood glucose levels.
Fights Against Stress and Depression
Studies portrayed that patients suffering from depression had diminished levels of glutathione. Also, stressful episodes are associated with increased oxidative stress. Increased glutathione levels reduce the stressful episodes effectively and help in relieving depression.
Anti-aging Impact of Glutathione
Disturbances in the glutathione levels result in free radical production, altered immune system functioning, and aging. It is suspected that optimal levels of glutathione slow down the process of aging and destroys the free radicals that cause aging. Also, appropriate levels of glutathione help in preventing diseases related to aging s
What are Ketones?
Ketones are naturally produced in our body via mitochondria. it is an alternative fuel source to sugar. Except for our endogenous ketone bodies produced in the liver, there are exogenous ketone bodies that are administered through a nutritional supplement.
Understand the Basics
Glucose is the main source of energy in our body in an average diet, however, when we start ingesting a low-carb diet, the body switches to producing ketones from fats through the process ketosis. In this case, ketones are produced inside the body. Exogenous ketone bodies, on the other hand, raise blood ketones and provide your body with easy to use energy. Ketone supplements are usually available as ketone salts since they are bound to a salt such as calcium, magnesium, sodium, or potassium for better stability and easier absorption. Exogenous ketone supplements provide the following benefits to the human body.
The ingestion of ketones helps in regulating the process of ketosis. Thus, the production of the endogenous ketones begins that ultimately start generating energy in your body. It increases the level of ketones in the blood and reduces the blood glucose levels.
Enhances Athletic Performance
Exogenous ketone supplements show promising results in improving the athletic performance by regulating acute ketosis for almost eight hours. They produce additional energy that helps in working out harder for a longer period.
Several studies suggested that ketone supplements can halt the growth of malignant tumors through its anti-cancer properties. Cancer cells can’t use the ketone bodies for their replication or growth. Recent research portrayed that dietary ketone supplementation can increase the survival rate by 70% in mice who have systemic cancer.
Assists in Hunger Suppression
Ketones help people who work to lose weight by suppressing their hunger and cravings. It helps in reducing the weight gain by decreasing the overall food intake. It maintains the levels of ghrelin, blood glucose, and leptin that works to control cravings and hunger.
Improves Cognitive Functioning
When there are diminished levels of glucose, ketones provide around 70%of the energy to the brain. Ketone bodies stimulate the synthesis of phospholipids that enhances the neuronal myelination and growth process. It helps in improving the memory and focus of a person. It improves the overall cognitive performance and enhances the workflow throughout the day.
Exogenous ketone bodies possess anti-inflammatory properties that help in preventing any ongoing inflammation in the body. It effectively halts the actions of all the proteins that stimulate the inflammatory reactions.
Metabolizing the Excess Ketones
Another weight losing benefit provided by the ingestion of ketone supplements is that even excess intake of ketones does not get accumulated as adipose tissues in the body but get excreted rapidly by the kidneys via urine.
Studies suggested that a proper ketogenic diet along with the exogenous ketone supplements can help the children who have seizures. Ketones possess anti-seizure properties that enhance the production of mitochondrial energy in the brain that helps in relieving the symptoms of epilepsy.
The kinesiology tape is also known as the K-tape is renowned in the world of physiotherapy. The physiotherapists most commonly prescribe and use these in the sessions with their patient. The idea is to support the athletes and other patients in the time of pain and musculoskeletal injury. The therapeutic taping technique it is used in not only supports the patients but also play an important role in their rehabilitation.
Before we find out more about the benefits of the tape, let’s look into its manufacturing style.
What is a Kinesiology tape?
The Kinesiology tape is designed using an elastic cotton strip and an acrylic adhesive. It comes in uncut roll form, in the shape of strips and as precut applications for different body parts. They vary in color, size, and style but are effectively used to treat pain caused by injury and chronic diseases. A Japanese Chiropractor Kenzo Kase came up with the idea and invented these tapes and they are used till now in a much-refined form.
Benefits of the elastic therapeutic tape:
The Kinesiology tape is also known as the elastic rehabilitative and therapeutic tape and benefits the users in the following ways.
1. Acts as a pain reliever
Though the tape is not medicated, it works according to a simple principle of competitive stimulus. When the tape is applied to the skin area, it lifts the skin a bit and relieves the pressure over the sensitive pain receptors. This competition blocks some of the pain signals from reaching the pain. It is highly efficient in dealing with pain from hot injuries. The K-tape can reduce both the acute and the chronic pain.
2. Reduces inflammation and swelling
By applying the tape, pressure present on the lymphatic channels is reduced. It allows improved removal of the fluids present in the injured area. This is used in sports injury, post-surgical and lymphedema patients.
3. Offers freedom of movement and no circulation restriction
Though the claim of improving sports injury within a few hours and improving the pain without affecting the movement lack sufficient scientific approval, it does work. The elastic material of the tape supports the injured joint or muscle and does not restrict joint mobility.
4. Recovers bruises and contusions
The Kinesiology tape uses the same lifting he skin mechanism in this use as well. The bruises are the accumulation of the blood and its products. By applying the tape in the bruised area, the blood trapped below is removed and the bruise dissipated. Special fan-shaped tape strips are available for this purpose.
5. Assists other useful techniques
The tape is designed in a way that it assists in other processes like acupuncture to target trigger points and reflexes. It is also used during lymphatic massage techniques and aromatherapy. Even nutritional guidance is paired with the use of these tapes.
6. Improves running injuries
Such types of injuries include plantar fasciitis, knee pains, runner’s knee, muscle pull, and shin splints. The tape helps in treating these injuries.
The famous proverb says ‘an apple a day, keeps the doctor away’, we say, exercise every day to stay fit all the way. Along with healthy eating, daily exercising is a lifestyle habit that we all need to incorporate into our lives. The dozens of different exercise styles and workout sessions introduce a variety of amazing fitness supporting exercise. From aerobics to yoga, running to working out in the gym; everything helps in keeping our muscles strong and body fit. The BOSU ball exercises are another cool exercise that enhances the body fitness and immunity.
How do we do BOSU ball exercises?
Do conduct these exercises moves you need to have the unique device which makes it a lot more fun! The BOSU ball, where BOSU stands for ‘both sides utilized’, is available in the market and in online stores. It was invented by David Weck in 1999 who considered body fitness one of his top goals. This is the perfect alternative to the traditional stability balls. The BOSU ball comes in a hemisphere shape with two different surfaces. Both, the flat and the curvy hemisphere shape are used for exercising.
Best BOSU balls exercises:
There are a lot of moves that you can do with the help of the ball. Each one of them helps in making your leg, arm or core muscles strong. It is also best for cardio exercise. Here are a few moves that you must practice daily for best results:
1. Mountain climber style for cardio
You can perform this move by keeping the flat-surface of the ball facing upwards. Come in the push-up position over the surface with your shoulders exactly above your hands. Stay in this position and bring your right knee to the chest and take it back and repair the move with the other leg.
2. Front Lunges
For this, you need to keep the flat surface of the ball facing the ground. Now, stand behind it and use one leg at a time to step on it. Keep your knee behind the foot and move downwards into a lunge. Return to the original position and repeat with the other leg.
3. Pilates/ yoga
Yoga is an amazing form of meditation and BOSU ball offers a fascinating experience for pilates/ yoga. The moves like ‘swan and swinging’, ‘hug a tree’, ‘spine stretch and saw’ and many others are included in this.
This exercise will strengthen your core body muscles. You have to use the dome side of the ball as the seat and support just a little part of your lower back with it. Keep your hands behind your head and move in an arch-like motion ahead. Move your abs to do the hard work and curl the spine into a crunch. You can also enjoy doing the oblique crunch.
This is the easy one yet it requires the same amount of strength. Put your hands on the flat surface facing upwards and perform the push-up action.