Exercise is absolutely wonderful, but it’s also possible to overdo it by working out too hard, too fast, too long, and doing too much too soon. 

Overtraining can lead to injury and burnout.

Signs you might be overtraining:

• Feeling tired all the time
• Loss of endurance
• Loss of strength
• Injury
• Increase in resting heart rate
• Getting sick more often
• Feeling irritable/moody

How to avoid over doing it

Adequate rest between workouts is important for your body to recover and rebuild so you can be ready for the next exercise session. For most of us, this means including a day off here and there.

Cross-training - Alternating between different exercises on different days, i.e. run one day and swim the next, allows your body to use different muscles in different ways and decreases the possibility for injury. Plus, cross-training can increase for fitness level and prevent boredom.

Take it slow. You don’t have to run 5 miles at full blast the very first day. In fact, the possibility for injury is very great! Sometimes we can get impatient (I am guilty), and we want to be fit and lean today! Be a little kinder to your body, and give it time to get fitter and healthier. Start at a slower pace, a lower weight, and a shorter duration. Gradually increase over time.

Eat the right foods and the right amount for you - not only to fuel your workouts but to repair your body afterwards.

You need exercise but not to the point of causing you to go backwards instead of forwards in fitness. Take care, have fun, and exercise wisely.

Originally posted 2007-11-13 08:00:31. Republished by Blog Post Promoter

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If you are suffering from menstrual cramps, then the truth is that you are likely suffering needlessly. Here is a handful of antidotes that will help you alleviate your menstrual cramps once and for all. No longer do you need to suffer from those terrible pains during that special time of the month.

- * Find Balance - Finding balance in the form of a healthy diet may not completely cure cramps, but it can actually work wonders for your sense of being over all, making you feel better. This is going to mean cutting out the sweet and salty junk foods, even when your cravings are the worst ever. Nobody needs to feel sluggish or bloated during menstruation, so shoot for fruits and vegetables, lean meats like chicken and fish, and healthy snacks that will give you a healthier feeling over all.

- * Take Vitamins. - When women are getting a healthier dose of vitamins and minerals on a daily basis, they tend to notice fewer problems relating to menstrual cramps. Make sure that you are taking a daily vitamin and mineral supplement, and look for one that comes in small doses and offers calcium.

- * Get Adequate Minerals - If you are getting enough of the minerals potassium, calcium and magnesium, you will be much more likely to find relief from your menstrual cramps. Women who get enough calcium suffer far less when it comes to menstrual cramps in comparison to those that do not. Magnesium is also important because it allows for the more effective absorption of calcium.

- * Avoid Caffeine - The caffeine that is found in tea, coffee, soda pop and chocolate can actually contribute to your menstrual cramp discomfort because they make you feel more nervous or jittery. The oils found in coffee are also capable of irritating your intestines for an increase in discomfort.

- * Kick the Alcohol Habit - If you are retaining water while you are on your period, then drinking alcohol is really only going to add to the problems that you are already dealing with. If you have to drink, keep it limited and stick to a glass or two of a light type of wine.

- * Mineral Bathing - Create a health spa of your very own by creating a relaxing bath that you can use to relax your muscles and to relieve your cramps. Add a cup worth of sea salt and a cup worth of baking soda to warm water and give your entire body a good 20 minute soak for the best results.

- * Go For a Walk - If you walk or if you engage in some other form of moderate exercise, then when your period arrives it will be a lot more manageable than if you are not getting any moderate exercise in your lifestyle.

Photo Credits: ?????

Originally posted 2009-07-24 05:32:58. Republished by Blog Post Promoter

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I recently made reference to the Numb Bum Syndrome is a previous post. However, I overlooked the possibility that others may not be familiar with this serious condition for which they may be at risk! Therefore, I feel a pressing need to describe this all to common (yet preventable) ailment.

What is Numb Bum Syndrome?

The Numb Bum Syndrome is a physiological condition caused by sustained pressure to the buttocks, resulting in restricted blood flow, nerve conduction, and reduced muscular strength.

Who is at risk?

Men and women, usually in their 20-50's whose job duties entail sitting at a desk all day to complete important documents and secure anti-gravity office chairs. Individuals with this condition often can be found on cubical farms.

Signs/Symptoms:

• Numbness, tingling, and soreness in buttocks
• Skin may have temporary red discoloration
• Long term symptoms include a flat and/or sagging gluteal appearance

Treatment:

A regimen of light to heavy cardio, strength-training, and stretching exercises may be prescribed depending on severity of symptoms.

Prevention:

• Frequent walking, movement, and exercise
• Avoid long periods of sitting

As you can see, the Numb Bum Syndrome, while serious, is also preventable. And if you have already experienced symptoms of Numb Bum Syndrome (I tend to have recurring bouts of this condition), there's still hope! This ailment is very treatable with a high rate of recovery!

Note: I made up this syndrome! It is not a true medical diagnosis, although I think it should be!

.

Photo credit: denzani

Originally posted 2008-02-06 08:00:28. Republished by Blog Post Promoter

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If you’ve got a sweet tooth the size of Texas and know that you’ve got to have a treat on a regular basis, try these sweet snacks (see below) instead of the usual candy bar or donut. They'll help quiet those sugar cravings, as well keep your diet on the healthier side.

Mini version of your favorite candy bar
Chewing gum
Low fat chocolate milk
Low fat hot chocolate (made with dark chocolate)
Sugar free hard candies
Low-fat granola bars
Chai tea
Breakfast bars
Graham crackers
Whole wheat toast with fruit spread
Cinnamon raisin toast
Cereal
Muesli
Fresh pineapple
Farm stand ripe peaches!
Flavored gelatin
Flavored rice cakes
Oatmeal with cinnamon, apples, and walnuts or pecans
Low fat frozen yogurt
Fruit Popsicle
Frozen bananas
Frozen grapes
Homemade fruit smoothie
Small block of dark chocolate
Handful of homemade trail mix
Low fat whipped topping on top of strawberries
Angel food cake with a little bit of dark chocolate drizzled on top

What other healthier sweet snacks do you enjoy?

photo credit: marta 

Originally posted 2007-10-31 07:30:22. Republished by Blog Post Promoter

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"Chocolate" comes from the Aztec word, "xocolatl," which means "bitter water."

Europe was introduced to chocolate when Christopher Columbus brought back cocoa beans from the Caribbean islands from his 1502 voyage.

Switzerland is one of the top countries when it comes to chocolate consumption. The Swiss eat roughly 22 lbs of chocolate per person per year. The U.S. consumes about 11 lbs per person each year.

The melting point of cocoa butter is just below 98.6 degree F. This is how chocolate so wonderfully melts in your mouth.

The best way to store chocolate is by wrapping it in foil and then placing it in plastic. Keep it at a constant temperature of 65 degrees F and 50% humidity.

Dark chocolate stored under perfect conditions will last for 10 years.

The largest box of chocolates contained 90,090 Frango mint chocolates and weighed 3,3226 lbs! It was made by Marshall Field's of Chicago on November 14, 2002.

Quality dark chocolate contains flavonoids which help reduced the risk of heart disease.

Eating a 1.6 oz (small) bar of dark chocolate can be good for you!

Chocolate is associated with the release of serotonin, the hormone that makes you feel relaxed, calm, and happy.

Research has shown that allowing chocolate to melt in your mouth produced brain and heart rate activity that was simliar to - and even stronger than - that produced with passionate kissing.

Cocoa Beans were used as currency among the Mayan and Aztec cultures (and who says money doesn't grown on trees)!

Hershey's is the oldest and largest chocolate company in the U.S.

Cadbury is the most popular chocolate in the UK.

Most cocoa comes from West Africa.

"Strength is the capacity to break a chocolate bar into four pieces with your bare hands and then eat just one of the pieces."
~Linda Grayson

The most expensive chocolate in the world is a $250 creation, called the Madeleine, by Fritz Knipschildt of Knipschildt Chocolatier in South Norwalk, Connecticut. The Madeleine is a specially, handmade dark chocolate truffle complete with a rich ganache, cocoa dusting, and a French truffle inside.

With the price of $250, these chocolates cost approximately $2,600 per pound!

Want to see a pictures of it? Yeah, I did too! Here it is:

Knipschildt Chocolatier

Other delicious photo credits: letota, scottsnyde, machadow

Originally posted 2007-12-14 08:30:35. Republished by Blog Post Promoter

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Did you enjoy the holidays? I relaxed a bit, at least where exercising and watching what I eat are concerned.

The problem is, I can get used to this indulgent, “lazy” lifestyle rather quickly, and I find it difficult returning to the more disciplined routine.

I truly enjoy exercising and eating “clean;” I feel more energetic and healthier. Yet, it’s so much easier just to be lazy – to sleep in, to eat those tantalizing cookies or second helpings of leftover stuffing and cranberry sauce, to sit and play on the computer all day or lounge on the couch wrapped in an afghan, reading a good book. 'Sigh' Oh, the conflict!

For me, the hardest part of an exercise and healthy eating routine is forming the routine itself. This is especially apparent come holiday time when visions of chocolate sweets and a homemade turkey dinner dance in my head. Oh, the guilt!

So what to do? I'm learning a couple of things that help me. The first is to be a little more forgiving with myself and accept a "lazy" day or two. Enjoying a holiday dinner and skipping a workout isn't going to ruin my health or figure. I am learning to just relax and focus on enjoying the holiday, it's meaning, and the family gathering.

Allowing myself to accept and enjoy temporary “laziness” relieves me of guilt. No guilt helps me avoid the all-or-none mindset - you know, the rationalization, "Oh, I messed up and had 2 cookies; might as well have 5 more and a large piece of cake to wash them down!" And avoiding the all-or-none futility, I can get back into my exercise routine without going overboard.

The second lesson I'm learning is: to get back into the eating and exercise routine, I must be committed to doing so and set a specific and realistic day to start again. If I simply say, "Oh, I'll start exercising some time Christmas or the new year," I'm not that committed and my routine will be shaky.

Failed routines also exist if I set unrealistic start dates, such as running 5 miles Christmas night or 5 AM the next day! I know myself. These statements are too lofty for me; I wouldn't commit to them, and I'd end up feeling guilty.

With my 2 lessons in mind, this year I accepted a few "lazy" days without letting myself feel guilt... at least not a lot of guilt! I set a specific and realistic day to return to my more self-disciplined routine again, and I committed to it. And I accomplished this without too much of an ordeal - quite refreshing!

How I'm doing? Not perfect, but pretty darn well, I'd say. I'm back to the old routine again with an occasional chocolate treat leftover from Christmas. (It would be criminal to throw them out!) I enjoyed a temporary "lazy" period, knowing that my usual routine would be waiting for me without condensation after the holidays were just a memory. Hopefully I can remember these lessons during the next major celebration!

Photo credit: cwcav

Originally posted 2008-01-02 19:00:29. Republished by Blog Post Promoter

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Yoga asanas are exercises that involve moving the body and then holding it in different types of positions. Yoga classes for pregnant women are a great way for women to improve their health during pregnancy, improving their pregnancy experience, creating a smoother childbirth and even helping to keep their children healthy inside as well. There are several different postures that work absolute wonders when it comes to the health of pregnant women. These postures and exercises are employed in a number of different Yoga classes for pregnant women which can be found all over the world. If you are serious about looking to see what Yoga classes for pregnant women have to offer, consider the following benefits of how Yoga classes for pregnant women can help the pregnant women stay in good health.

• Yoga classes for pregnant women help to relieve edema or fluid retention as well as cramping, both of which are extremely common ailments during the past months of the pregnancy.
• Yoga classes for pregnant women can help to influence the proper position of the baby, turning the baby into the right position in advance when it is needed.
• Yoga classes for pregnant women can strengthen and massage the abdomen, helping to stimulate appetite and bowel action.
• Yoga classes for pregnant women can help to raise the level of energy while slowing the metabolism so that calm and focus can be restored and maintained.
• Yoga classes for pregnant women can help to reduce nausea, mood swings and morning sickness, especially when used in combination with yogic breathing or Pranayama.
• Yoga classes for pregnant women can help to relieve the tension built up around the cervix as well as around the birth canal in order to make for a healthier and smoother delivery of the baby.
• Yoga classes for pregnant women can help to focus on the opening up of the pelvis in order to ensure that the labor process is quick, gentle and easy.

When it comes to post natal care, pregnancy yoga can also be beneficial in a number of ways, including:

• Yoga classes for pregnant women can help to restore the uterus, the abdomen and also the pelvic floor following childbirth.
• Yoga classes for pregnant women can help to relieve any upper back tension and any breast discomfort associated with the mother after birth.

With all of these great benefits, there really should be no surprise that Yoga classes for pregnant women are quick becoming a vitally popular way for women to stay healthy during and after their pregnancies.

Photo Credits: John Carleton

Originally posted 2009-08-28 03:10:21. Republished by Blog Post Promoter

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Heart health food tips can go a long way in improving your overall coronary health. If you want to improve the health of your heart and your over all health and well being as well, the following heart health food tips are going to come in handy:

Take the time and make the effort to establish a relationship or a rapport with the owner and the servers at your favorite restaurants. What this will do is make it easier in the future for you to negotiate menu items, asking for lower fat and lower salt versions of your favorite dishes. This is extremely worthwhile if you eat out a lot, or have favorite dishes that can be made healthier in some way.

When it comes to serving dessert, you should be choosing fruit ice, fresh fruit, gelatin, sherbet and angel food cake. All of these dessert items are excellent alternatives to snack that are laden with cream and fat. You won't notice the difference in sweetness or flavor, but you'll certainly notice the health benefits boost.

Some people that are dealing with congestive heart failure are required to limit the amount of liquid that they are taking in every single day. Many doctors are recommending that people drink eight glasses or less. It is important for you to consult your own personal physician to determine what is ideal for you because this could play a large role in improving or maintaining good heart health.

Avoid frying foods when you are preparing them because it adds fat, grease and oil. Rather than fry your foods, you should be baking them, broiling them, roasting them, boiling them or even microwaving them in order to result in less fat and far fewer calories than if you were to fry them in oil or butter.

Make the investment in a non stick frying pan. This way, you can use very little butter or oil, as these things add cholesterol and fat to the food during the preparation process. Despite cutting down on the presence of oil and butter in the pan and on the food, your food will not stick to the pan.

If you are working with a cooking recipe and it calls for eggs and butter, what you may want to try is substituting in polyunsaturated oil or margarine in place of butter. You can substitute 1 egg white and 2 teaspoons of unsaturated oil in place of a single egg, or 1 tablespoon of polyunsaturated margarine or ¾ tablespoon of unsaturated oil in place of a tablespoon worth of butter.

When you are eating out, always ask if you can substitute in healthy alternatives-- such as unsalted vegetables or a plain baked potato rather than high sodium and high fat side dishes such a onion rings or French fries in order to cut calories, fat and sodium all at once.

Photo Credits: Mornflake

Originally posted 2009-09-04 03:43:05. Republished by Blog Post Promoter

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Exercising is the best way to get in shape. You can pretty much do whatever activity you enjoy; the key is to exercise at your own pace. For example, if you like to run, a beginner should run slower and shorter distances. A more advanced runner will want to run longer and include sprints and hill work.

For more specific exercises at different fitness levels:

If you’re a beginner at exercise, some great and fun activities to try are:

• Walking
• Aerobic videos/classes for beginner's level
• Bike riding
• Swimming
• A jog/walk program

If you’re more advanced, consider:

• Running
• Cross-country skiing
• Hiking over steep terrain
• Spinning or mountain biking
• Advanced exercise videos/classes

Strength training is another important part of your fitness and health. You can use:

• weight machines
• free weights
• medicine balls
• bands, or
• your own body weight

Don’t forget flexibility and balance. Do your own gentle stretches after your workouts. Take classes in yoga or Pilates.

Remember, it's always important to listen to your body and go at your own pace in order to prevent injury.

What exercises are you doing this week?

Originally posted 2007-12-17 08:00:04. Republished by Blog Post Promoter

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Understanding what a healthy balanced diet is, is the key to getting the most out of our health and wellness. The online diet market is continuing to grow, and as a result, there are all kinds of new ways that we are supposedly able to lose weight and get into shape, but this begs the question - Are they all safe, healthy and balanced? What qualifies as a healthy balanced diet, and how can we make sure that we are getting the right diet and exercise advice without putting ourselves at risk?

In order to lose weight, you need to burn more calories than you take in. However, in the process you need to be ensuring that your daily intake of calories is sufficient enough that your body can operate in a healthy manner. So what is the difference between a healthy balanced diet and a diet that is not healthy, especially if the diet is working?

The biggest problem with crash diets is that with a crash diet, the body is essentially forced to get used to the major calorie intake differences over a short period of time, and while this is capable of creating weight loss in a short period of time, it is also capable of causing havoc within the body, especially when it comes to the digestive system. Crash diets can cause an unwell feeling, nausea, headaches and other problems, so while you may be losing weight, you certainly are not taking care of yourself. This is why it is so important to understand what qualifies as a healthy balanced diet, because a diet that is healthy and balanced will not cause these intense bodily changes, and rather will allow you to adjust slowly and carefully so that your body is well the entire time.

Now you may be wondering how exercise plays a role in obtaining a healthy balanced diet. Many people may be surprised to learn that their diet is not working simply because they are not getting the right exercise. Fine tuning your diet and adding in enough regular exercise is often all that it takes to help you achieve your weight loss goals in a healthy and balanced manner. You don't need to run 10 miles a day to lose weight - Often it only takes 30 minutes a day of walking to jump start your metabolism to the point where your healthy balanced diet will generate weight loss results beyond what even the craziest crash diets can achieve. And you will be doing it healthfully and naturally, which is the right way to go about every aspect of dieting in the long run.

So what is a healthy balanced diet? It is a diet that is nutritionally sound, gives you enough calories and nutrition to sustain yourself and also includes enough water and enough exercise to promote health and well being - It's that simple.

Photo Credits: epSos.de

Originally posted 2009-07-27 05:39:08. Republished by Blog Post Promoter

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