Meditation, Yoga, and Aging

No matter how old you are and what healthy habits you have, meditation and yoga are great additions to a healthier and longer life. Both are ancient practices that can provide health benefits in many ways. Tai Chi, among other healing arts, can help in slowing down the aging process. Thus, both meditation and yoga are simple techniques that should be practiced on a daily basis in order to attain a youthful and healthy lifestyle. 

People have been meditating for thousands of years. But while the practice is not new, science is just catching up to its benefits. Recent studies show meditation and mindfulness can have a positive impact on stress, anxiety, focus, creativity and even relationships. The calming benefits of meditation are helpful in keeping the mind from wandering while also reducing stress. Here are some amazing benefits of meditation:

1.      Lowers stress and anxiety

The discipline of meditating can lead to an increase of positive thoughts in the brain and lower susceptibility to stress. Meditation is not only associated with feeling less stressed, but it’s also linked with decreased levels of stress hormone cortisol. 

2.      Changes the brain

A meditation technique can actually result in brain changes that may be protective against mental illness. The meditation practice was linked with increased signaling connections in the brain, called axonal density, as well as increased protective tissue (myelin) around the axons in the anterior cingulate brain region.

3.      Lowers depression

Those who are at especially high risk for depression may benefit from some mindfulness meditation. Teaching people of all ages how to practice mindfulness on a daily basis could help them experience less stress, anxiety and depression.

4.      Supports your weight-loss goals

Trying to shed a few pounds to get to a healthier weight? Mindfulness could be your best friend. Meditation training was considered an “excellent” or “good” strategy for weight loss by seven out of 10 psychologists in one related survey.

5.      Helps you sleep better

Meditation can not only help us better control our emotions and moods, but it can also help us sleep better at night. People who reported higher levels of mindfulness described better control over their emotions and behaviors during the day. In addition, higher mindfulness was associated with lower activation at bedtime, which could have benefits for sleep quality and future ability to manage stress.

Yoga, on the other hand, is said to be more physical than spiritual. The practice can involve breathing meditation and some consider it to be a spiritual discipline as well. Despite living in times when scientific medicine was not as developed as today, many yogis have lived past 100 years of age. Yogis have been incredibly healthy individuals who were in better shape at age 80 than many people at age 40, which only proves beneficial effects of yoga. The regular exercise that yoga practice provides helps maintain muscle strength as well as bone density, flexibility of the joints and balance. Yoga exercises can also improve respiratory and circulatory health while reducing stress and anxiety. Spending an hour a day on yoga is sure to promote a healthier life.

Meditation and yoga are simple practices that should be essential part of your daily routine. The best times to meditate are first thing in the morning and just before you go to bed at night. Prepare to start the day with calm self and clear thoughts. At night, relax and anticipate a good night’s rest. Incorporate these highly beneficial techniques and you’ll see the results in no time. 

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

WHY EXERCISE RECOVERY DAYS ARE NECESSARY

If you’re a fitness addict or even just super motivated to create your dream body, it can be easy to over do it at the gym. Rest days are just as important as the days you train. Not giving your body planned recovery days could turn into fatigue, pain in your muscles and joints, headaches or insomnia, muscle injury, and much more. Overtraining actually works against you and might end up setting you back in the long run. We salute your dive and dedication but being dedicated to having a healthy body and achieving your fitness goals encompasses more than killing yourself at the gym. Recognize and respect the importance of rest + recovery.

Next time you’re mapping out your fitness schedule by yourself or with a trainer make it a priority to schedule rest days as part of the plan. Still not sure? Here are a few reasons why recovery days are an essential part of your fitness journey:

• Muscle Repair - While working out you’re essentially breaking down muscle tissue. After your workout, your body repairs and replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands. Therefore, planning 1-2 days off a week will give your body the recovery it needs for repair. For instance, one way to do this is to break it up during the week by taking Wednesday’s and Sunday’s off. Some like to get their training completed during the week and then taking the weekend off to be with their families. Choose what is best for your lifestyle and schedule. Give your body and muscles a chance to recover and go through the healing process that builds new muscle fibers and ultimately sculpts the body you’re working toward.

• Meal Prep Time - In today’s fast paced world it’s necessary to plan time to get everything done. Look at your days off as an opportunity to be productive on the food front. Food is just as important, if not more, as the time you put in at the gym, and making sure meals are on point is crucial. Schedule it on your calendar and use your days off to prep your meals in advance. Be prepared no matter what comes at you during the week, you can grab your tupperware and go. You can also use that extra day off to re-evaluate your meal plan all together. What’s working, what’s not? Looking at your nutrients and how your body is being impacted by them is a great way to put your rest day to work to meet your fitness goals.

• Mental Check-In - Your mind set also plays a huge role in your results and overall experience as you journey your way to your fitness goals. Ever heard of coaches urging their players to “have their head in the game?” well, if you’re not mentally there it’s not going to yield the results you want. Take rest days as the opportunity to seriously check in with yourself spiritually, emotionally, and truthfully. Are you feeling overwhelmed? Do you need an accountability partner?

Figure out what you need to do for YOU so you can succeed and feel positive about yourself right now and tomorrow. A balanced schedule with days scheduled off will help you focus on the things that will keep you on track while on your training days. 

4 Cheats To Make Going to the Gym Easier

Getting your butt to the gym isn’t always the easiest thing in the world. Sometimes the gym feels like it’s all the way in Narnia and getting there is beyond what you have left to give that day. It’s totally understandable… everyone has been there. But rest assured that over time it gets easier. Eventually seeing results becomes an addiction and the gym will be the best part of your day. But, we know that isn’t where people start. Generally most start out at the “the gym sounds far and hard” place. So here are 4 cheats to make going to the gym and working out easier:

1. Affirm: Positive thinking can help you out during your journey. Which is why maintaining a positive attitude through the gains, drops and plateaus is essential. Ways to keep a positive attitude include: Writing down 3 positive affirmations about how you will benefit from your workout. For example, “I can handle any situation better after a good workout”, “I know every time I workout it will get easier”, “If I workout my health will get better and I will have more energy”.

Vision boards are another way to reinforce where you want to be. Support from friends and family will also help. Just remember to be gentle with yourself, we all have bad days. But don’t let the excuses stop your progress. Consistency is what will make the changes. Simply move forward and don’t give up.

2. Reward Yourself: In order to train new behaviors we give our pets treats for a job well done. If you do well at work you get a raise. Good habits are always rewarded; and that makes you want to work harder and keep doing whatever got you the reward in the first place. So, use this age old tactic to build some positive habits of your own. Reward yourself in little ways every day, and in bigger ways every week, and even bigger ways every month. And, eventually it will become a positive habit. If you went to the gym that day give yourself an extra five minutes in the shower, if you went several times that week buy that new dress you had your eye on. And, if you were REALLY good for a year, take that dream vacation you’ve always wanted to go on… and look great on the beach!

3. Go With A Friend: Now it’s not just about you anymore. You’ve made a plan, a commitment to another person. That means you can’t back out, bailing isn’t really an option, and excuses are out the window. You wouldn’t want to disappoint a friend, right? Going with a friend creates a sense of accountability that’s beyond you and your desire to skip a workout. It’s about spending time with someone you care about; helping each other be the best version of yourselves you can be!

4. Switch It Up: Here you go again on your own, to the treadmill. Day in and day out. Variety is the spice of life, sister! Switching up your workout or trying something new is a great way to keep yourself motivated and start looking forward to a new workout. To continue to improve you will need to change things up every 4 to 6 weeks. That’s the amount of time the body starts to plateau. Plan on creating a new workout every 4 weeks.  

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The Benefits of Weight Training For Women

Exercising is extremely important for women, because the benefits far outweigh any other form of long-term weight-loss or ways to lead a healthy lifestyle. 

Weight training reason #1: Loss of body fat and increased muscle. Lean muscle increased metabolism, which in return keeps you lean.

Weight training reason #2: Decreases the risk of osteoporosis by increasing bone density.

Weight training reason #3: Helps you gain strength so you can stay active for a better quality of life.

Weight training reason #4: A strong body helps reduce the risk of injury and/or falls later in life. 

Weight training reason #5: Strengthens core and back to help reduce back pain and improves posture. A strong back helps keep shoulders back for proper posture as your age. 

Weight training reason #6: Research shows it can reduces the risk of heart disease by lowering bad cholesterol, increasing good cholesterol and lowering blood pressure. Research also indicates that weight training may reduces the risk of diabetes because it improves the way the body processes sugar, according to Dr. Barry A. Franklin, of William Beaumont Hospital.

Weight training reason #7: Improves attitude, mood and reduces stress and depression.

Regular workouts are beneficial for your body in many ways and should be a part of your daily routine. Before you start exercising, it is essential to make a workout plan and choose workouts that are appropriate for your level. However, many women don’t have a slightest idea, which exercises to choose, and how to perform them.

Below are some example exercise programs that include all the main body parts. These are simple exercises that you can do at home, while on a vacation or with friends, basically anywhere. But, before you start any training program, make sure you do an active warm up for 5-10 minutes and always check with your doctor before starting any new workout program.

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Arms

Next to six-pack abs, one of the most attractive body parts is the arms. Being a workout pro or a beginner, it is that muscle group that almost every woman wants to perfect. There are many arm exercises that are great for both biceps and triceps. One of them is the exercise called standing bicep curls. In order to do this exercise you should choose a band, d-bells or barbell where you can get 12-15 reps with each set. All you have to do is stand with a band under both feet, keep knees slightly bent, core tight and chest lifted. Then, grip the handles and start doing a bicep curl. Squeeze your biceps and then lower holding the resistance for a count of three, repeat 12-15 times. After incorporating this arm exercise into your workout routine, you’ll be able to see a difference. 

Back and Chest

A strong and firm back creates beautiful posture. Who wouldn’t want that? With a few simple back and chest exercises, you’ll no longer be dreaming of it. An exercise called sitting rows will help you acquire that. All you have to do is sit on the floor with your legs straight, core tight and chest lifted. Grip the handles and start doing a row. You should keep the elbows close to the body for a better effect and repeat the exercise 12-15 times. For a beautiful and firm chest you can do an exercise that involves pushups on feet or knees. 

Shoulders

Want to take your shoulders to the next level? An exercise called Upright Rows will help you with that. The instructions are very clear and straightforward. Stand with the band under both feet, with your knees slightly bent, core tight and chest lifted. Then, cross the bands so you are holding them in opposite hands. Start doing an upright row by lifting with elbows first. Remember to bring the elbows to shoulder height so there is no shoulder impingement. You should repeat the exercise 12-15 times with every set.

Legs & Booty

Great legs and booty are the essence of a perfect physique. If you’ve been struggling to find an appropriate exercise for legs, here’s a perfect one. It’s called Squatted Band Walks and all you have to do is sit back on your heels in a squat position, keeping your chest lifted. With the left side being first, take a big step out to the side. Keeping the resistance tight in the band, continue until you reach 15-20 reps and then change the direction. So simple and yet so efficient!

Abs

Oh, the abs. You don’t have to work your abs to exhaustion before you can carve out your abs. Instead, you can try out a few simple exercises that will get your abs to pop. There’s a really great one with a 6-8 lb. medicine ball and it goes like this – lie on the floor face up, put the ball between your legs. Bring your legs up meeting your hands and reach with the ball in your hands overhead while the legs go back down to the floor. You will find this exercise will do miracles!

Keeping your body fit can be challenging sometimes. However, these few simple exercises will help you get the physique you always wanted. You can even make an exercise plan and perform these body part workouts in 4 separate days. Grab a medicine ball, band, d-bells or barbell, always remember to warm up and you’re ready for some action. Your body will thank you later.

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

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Where the Mind Goes, the Body Follows

Where the mind goes, the body follows.

To achieve your fitness goals, making a lifestyle change is a must. However, this can be more difficult than we think. We must approach things differently to make a change, and I feel a mind transformation will create continued success. Like most decisions that are worthwhile, having a positive outlook changes all the possibility of success.

Here a helpful tips to guide you in your weight-loss journey.

1.      SUPPORT SYSTEM:
You don’t have to go on the journey alone. Surround yourself with people who encourage you to make positive changes. Your new, chosen lifestyle involves eating healthy and staying active. Thus the need to avoid people who influence you to stray from your diet plan or skip activities that help you stay fit.

2.      GET SPECIFIC:
Take the guesswork out of your progress by getting into the details and tracking your macronutrients. Make a list of foods to avoid; those that will not help you lose the body fat required to be healthy. Aside from tracking your macronutrients, be specific and determined when making your shopping list and meal plans. The same goes with your fitness or workout routine. When setting goals. set the time it will take you to achieve them as well.

3.      FACING A BIGGER PROBLEM:
Your choice to lead a more fit and healthy lifestyle is not a means for you to run away from your past. Decide to break the hold of a deeper issue. You have to resolve what happened in the past within yourself in order to move forward. Face issues that are holding you back so you can achieve what you are truly capable of. If you are having difficulty doing this on your own, consult a therapist or even a hypnotherapist.

4.      VERBAL POSITIVITY:
Surround yourself with positive affirmations. Believing that you can do what you set your heart to, is the first step in achieving your goals. Continue this positive streak, and you are more than halfway there.
Thinking negative thoughts is counterproductive. Realizing what goes on in your head is the first step in taking charge of your mind.
 
Occasionally, negative thoughts will creep through. Try to be aware of these times, and the things that trigger it. Take a journal with you and write these negative thoughts down. Do this for at least five days. At the end of which, read the entries you have written and replace them with positive ones. 
 
The body follows where the mind goes. 
 
The next time you find yourself thinking or saying negative things, stop yourself. After doing this repeatedly, the negative statements and feelings will be taken over by positive ones.
 
Pretty soon your life will fall in line with the positive thoughts you are saying, and good things will happen.

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

5 HABITS OF ENERGETIC PEOPLE

You know the kind of people who always seem to have boundless amounts of energy? Those who glow with vivaciousness? Those kinds of people have a few behavior habits in common that help them stay on top of their energetic game. It can be easy to assume they were born that way, and some were, but others have to work for high energy levels; for that beautiful breezy blush. Here are the secrets to putting an extra spring in your step (or another rep in your set!)

1. Drink Your Water - Our bodies are made up of 55% water (or more based on gender) which is why it’s essential to hydrate. Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. And, one of those bodily functions is how energetic you look and feel. Some tricks to drink more water include: carry a gallon of water with you wherever you go. Invest in one of those fancy water bottles that automatically monitors how much you’ve had to drink that day. Find a water bottle with a motivational saying on it and bring it with you wherever you go.

2. Eat Regular Meals - Skipping a meal means not fueling your body to perform at optimum energy levels. Additionally, it slows down your metabolism which encourages your body to gain extra weight. Some tricks to make every meal include: taking your food with you in tupperware wherever you go.

3. Get Enough Sleep - Falling short on your sleep goals spells exhaustion, mind fog, and more the next day. Being vivacious isn’t easy if you’re continually running off of only a few hours of sleep a night. Give yourself a bedtime and stick to it with regularity to feel more energized on the daily. Tips to get more sleep include: setting an alarm on your phone for bedtime and having a rule no TV or computer pasted 9:00pm.

4. Stay Positive - Laughter is the best medicine! No, really, it creates national endorphins that help your mood. But, we can’t be laughing all the time, and life can throw some serious curve balls. Learning how to keep our head above water is a wonderful life skill to hone. So to keep up with a positive attitude here are a few tips: write down positive affirmations, spend time with positive people, laugh more, and listen to positive music.

5. They set realistic expectations with themselves and others - You’re going to feel totally drained if you’re continually trying to meet expectations that are above your capabilities or that you plain just don’t want to. Or, that aren’t fair to you that others have demanded. Say “no” to unrealistic expectations and “yes” to your own health. Say “yes” to giving yourself permission for stillness that empowers your soul.

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4 Ways to Significantly Slow Down the Aging Process

4 Ways to Significantly Slow Down the Aging Process

1. Maintain a healthy diet
A healthy diet consists of recipes packed with the right amount of lean protein, leafy green vegetables, seafood, whole grains, fruits, and healthy fats such as avocados, nuts, and coconut oil. Remember to keep sugar to a minimum.  Incorporating these healthy foods, will not only keep you looking young and flatten your abs, but it will also give you that much needed energy to get through your day.

2. Stop smoking and drinking
Bad habits can sometimes be hard to break. But, if you succeed, it can have an incredible influence on your overall health and physique. Getting rid of alcohol will make your skin much healthier and younger, whereas quitting smoking will reduce the risk of lung cancer and aging skin. Bottom line, getting rid of these two bad habits will greatly benefit slowing down the natural aging process.

3. Pay Attention To Your Skin
The best thing you can do to slow down aging is to take care of your skin. Exposing your skin to the rays of sun too much can damage it, as well as enhance the process of aging. In order to protect it you should always apply sunscreen, wear a hat and sunglasses and drink plenty of water. A good moisturizer is important as well. 
I use Revision Skincare
1. D.E.J. Face cream  
2. D.E.J. Eye Cream  and
3. Nectifirm for a firm neck

4. Exercise Regularly
Actually, one of the best ways you can do in order to slow down the aging process is to get active. Exercise initiates psychological changes, increases your blood flow, and energy instantly goes to your brain and muscles. So, when you have regular exercise activities, your body will be able to retain energy for a lot longer and fight the aging process!

Now that I've shared this information with you, please don't feel overwhelmed. It's a simple process, just take it one step at a time. For more guidance in stopping the aging process, click here now. 

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

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Embrace Change

Change is constant, but that doesn’t always make it easy.
We are all aware that change is a constant thing in life, yet many of us tend to resist it and whatever consequences it may bring. We should, however, keep in mind that without change… there would be no progress.
In writing this article, I was most inspired by this quotation from Esther Dyson, who as a journalist and author focused her career on health and technology.

“Change means that what was before wasn’t perfect. People want things to be better.”

Ergo, if we want things to be better, then we have to change. Perfection? Before we can even think about that, we have to know where to start.

Ask yourself --
What could make the quality of your life better? What is the single power we are born with, that could change everything?
We may call it free will, or the power to make a choice. Arguably, we cannot always control the events in our lives or sometimes even the outcome of the decisions we make.  But we can take charge of changing the things we need to, and the steps to go about it.

What I am trying to point out is that, we cannot (for instance) stop the changing of the seasons. As we do not have control over the days turning into weeks, weeks into months, months into years, we simply find ourselves one day asking: 
•    How have I lived all these years?
•    What decisions did I make that contributed to how I am living right      now?•    Do I have any regrets? What would I like to change about me? 

Look into the mirror right now and see how the years have changed you. Do you like what you see? Are you physically, mentally, and emotionally fit?

There is no need to focus on the negative. 

Sure, you may have put on some weight and have a bit of cellulite here and there, but this may be just consequences of having two or three beautiful babies for instance. Ironically, the decision to choose is easier when life gets tougher.

My life was not going the way I had hoped when I found myself a single mom of two young boys, but the one thing I realized through hard times was I could control how I took care of myself. I could make the choice to do that for me and that choice would make my life and my boy's lives better.

When you do choose to make changes in your life that will make you fit and the healthiest you can, keep in mind that a strong and fit body will slow the aging process and reduce the risk of disease. Staying fit helps to build and maintain strong bones and muscles, all while boosting your immune system. Choosing to have a healthy lifestyle will enable you to be more active to enjoy activities with your loved ones, plus you can be with them longer.

The choices we make will depend on each individual as we determine the goals we need to set. But for most of us who are starting to, or have been feeling the passing of time and the effects of aging, it comes down to these two choices:

Do I stay young or continue aging?

Every decision you make in your life will move you in one direction or the other. This includes what seem to be mundane decisions like:
•    Should I go for a cheeseburger at McDonald's or grab one of the meals I prepared using only whole foods?
•    Should I just sit on the couch and watch a flick or do I roll out my   yoga mat and do some poses?
•    Should I skip my weight training and just go hangout with friends     over some drinks?

Aging has to do with several factors, your genes, your environment and your choices. You cannot choose the genes you are born with, but you can make choices that will make or keep you healthy. Being conscious about your decisions is also of the utmost important.

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

The Importance of Personal Assessment

Staying fit and healthy is not easy sometimes. In this fast-paced world where we’re often overwhelmed with work and other never-ending responsibilities, staying fit and maintaining a strong physique can be rather challenging. It’s one of those things we neglect frequently. And we shouldn’t. 

Being healthy is essential for many other aspects of our life and the way to achieve that is to take care of our bodies and work out regularly. However, there are many strategies that can be applied in order to stay fit, and personal assessment is one of them. A pretty good one, actually! 

Step One: The Present
Sometimes, in order to find the motivation and be able to take a step forward, we have to be realistic about the present. About where we are right now at this very moment. Motivating yourself is not as easy as it might seem and doing a personal assessment at some point in your life can be helpful for the long term. So, for example, a very good strategy would be to ask yourself a few very basic questions in order to determine your current stage in life. Take a moment and ask yourself about your own life. Are you happy with your life right now? How do you feel emotionally and physically? Is there anything you would like to change? And if there is, how would you do that? How do you feel about your health? Are you satisfied with your appearance or would you change it? 

Step Two: Making a Fitness Journal and Creating Motivation
Now it’s time to be honest. Brutally honest. In order to get you motivated, I would recommend starting a fitness journal and track all the changes that happen over time. Start with adding a photo of your current self. Write down how you feel about your current fitness situation, your mood, how you look, what it makes to feel like, etc. This is a great motivation technique as you progress because if you ever feel like you need extra motivation re-reading this will give you motivation to push through. I know you don't want to look or feel this way anymore, and as the time passes, you’ll be able to reflect and see the progress you’ve made along the way. Every beginning can be difficult, so take it a day at a time and do what is necessary for that day. Before you know it nothing will stop you in reaching your final goal and keeping it. 

A little tip: Make sure to write down all your current feelings now so they can be a reminder as you make certain progress over time. 

Step Three: The Future
Let’s focus on the next phase of the process. Now, when you’ve established your current stage in life and set your primary goal, it’s time to get imaginative! Think about your future self. Picture EXACTLY how you want to look and feel. Feel free to visualize and imagine who you want to be in the foreseeable future. Don’t be afraid to idealize your future self. If you stick to the plan, there’s no way you can fail. You just have to be persistent!

So, in order to get the whole picture of your future self, you have to ask yourself some basic questions again. Imagine it’s been a few months or even years since you’ve started writing your journal and set your goal. How have you changed? What feelings have you experienced along the way? What do you think of your physical appearance now? Do you like your life? How do you feel?

Again, it’s time for being brutally honest. Visualize your future self and write down the answers in your fitness journal. It will enable you to imagine your physical appearance in the future and help you boost your motivation to an even bigger level. It’s also a good idea to put some pictures of yourself as you are making progress, so you can check before and after photos every now and then. Nothing will motivate you better than seeing results in the form of pictures of the new and improved self!

Finding motivation for regular workout sessions can be difficult sometimes. It’s not easy to embrace another workout routine when so many failed to work prior to that. But, with little planning ahead and strategies such as personal assessment, it’s completely manageable. Just remember to always be honest with yourself and if you are persistent and consistent, the results will speak for themselves. 

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you