Apr 10

6 Expert Tips For Setting Realistic Fitness Goals

by admin in Mind & Body 0 comments
Fitness goals can be incredibly motivating, but without well-planned and realistic objectives, you may end up frustrated by a lack of expected results. “Goal setting is a simple yet very powerful sport psychology tool,” says Joseph Galasso, Psy.D., a sports psychologist at Baker Street Behavioral Health in New Jersey. “Goal setting helps you improve motivation and commitment, stay focused on what to accomplish and track your performance,” he adds. Read on to learn how to set realistic fitness goals, along with expert tips for designing your own goal-supporting plan and putting it in motion.   Setting Realistic Fitness Goals: Criteria to Consider When setting fitness goals, we often accidentally muddy our paths by being too eager or too ambitious in our goal setting, according to Dr. Galasso. Taking a calm, confident approach to goal setting is best when setting individual goals. “Really think about what you want to achieve and the resources that you’re able to dedicate to your workouts, your diet and your recovery [between exercise sessions],” says Dr. Galasso. For instance, the biggest obstacle that prevents most people from creating healthy habits is not the desire to be healthier, but the “time” to do so, according to Galasso. […]
Apr 10

Sleep Better

by kevin in Mind & Body 0 comments
Feeling jumpy, cranky or paranoid? It will probably be a poor night’s sleep. The importance of sleep goes much further than simply getting rid of those dark circles under the eyes and improving one’s mood. A healthy lifestyle is a life where you get adequate and quality sleep. It benefits the heart, helps to control weight, and improves the balance of the mind and much more besides. There was a time when we actually underestimated the power of a good night’s rest. In 1980s Britain, then Prime Minister Margaret Thatcher once claimed she got by on just four hours’ worth of sleep every night. It was the decade of the yuppie and the hard-working young professional who eschewed “sleep is just for wimps.” It was not, of course. Incidentally, Prime Minister Margaret Thatcher spent her last decade suffering from an extreme form of dementia. However, you may not have been aware that your mind is very much active during the time you are asleep. It is during this stage of our daily life that it purges and processes things like our memory. A poor night’s sleep means the brain does not get the opportunity to purge and process, so memory, […]
Apr 10

Strengthen your core with exercises you can do at home using only a paper plate

by admin in Mind & Body 0 comments
With spring still nearly a month away, the continued wintry weather and shorter days with less sunlight could be taking a toll on your motivation to get out and exercise. Understandably, you may be inclined to skip the gym in favor of staying cozy inside. But don’t let the winter blues keep you from moving your body! By getting creative, you can get the exercise you need at home not only to boost your physical health but also to increase the feel-good brain chemicals serotonin, dopamine and noradrenaline to help you beat those doldrums. There are lots of ways you can work out in the comfort of your home quickly and simply — without expensive gym equipment. With a little ingenuity, broom handles, backpacks and other everyday household items can serve as useful tools during your workout. If you have access to stairs, there are numerous exercises you can do using just two stairs. Even a paper plate can be used for exercise. That’s right, just a single paper plate can provide all the means necessary for a surprisingly challenging total-body workout that strengthens your core and improves your balance. It may sound far-fetched, so I’ve outlined the exercises below […]
Apr 09

Choosing the Best Mind-Body Therapy

by kevin in Mind & Body 0 comments
Selecting a mind and body treatment can be difficult, and that’s the reason you need to do some research before making a choice. This helps you in identifying the practice which is best for you. You have to ask yourself the following questions: Why do you need therapy? Do you wish to learn how to handle your stress, or you need to decrease the risk of getting a disease? Are you looking for ways to cope with the physical symptoms? Do you want to treat a particular disease? Or do you want to improve your general wellbeing? In case you already have a specific goal, consult your service provider to know which therapies he can recommend and then research on it for more information. What is appealing? Do you like painting, dancing, singing or exercising? Choose a therapy you will enjoy so that you can increase the chances of reaping and sustaining the benefits of the practice. What is logistically realistic? How much time can you spare to devote yourself to the practice? Are there some financial constraints? Do you know of an instructor in your community who can help you begin? Your commitment to the practice might evolve over […]
Apr 09

How to Have a Clear and Focused Mind

by kevin in Mind & Body 0 comments
Be it our job, a long traffic, or a bad day at work, there are some things that always bring the worst in us. We aren’t able to concentrate; those around us are not happy with us, and other problems are the ones which you invite when you do not have a focused mind. It’s really easy to have a calm and focused mind so you accomplish anything you want at a better pace and with a better state of mind. So without any more pleasantries, here is what you should do to have a more focused and clearer mind: 1. Walk in the Park: Even the most daunting tasks can seem like a walk in the park if you actually do it. Whenever you are exposed to nature, you are inviting the positive vibe to come to you, the fresh air, and just some strange force that makes you feel better and more focused at work. Those who don’t believe us have probably never been to a park, relaxed, and felt the difference. 2. Talk with Your Loved Ones: There were plenty of reasons why you chose a person to have a relationship with, and one of those reasons […]
Apr 09

4 SIMPLE YOGA STRETCHES TO HELP YOU GET OUT OF BED FASTER!

by kevin in Mind & Body 0 comments
Getting out of bed in the morning is probably the toughest part of the day, especially if it’s a weekday and you know you’re going to be spending the rest of the day working. To help you out with just that, here are 4 effective yoga poses to try in your bed itself, which will help you feel a bit more energetic and ready to face the day. The Puppy Dog Pose This yoga pose is really simple to do- get down on all your fours and place the palms of your hands flat on the floor directly below your shoulder. Now as you inhale, exert pressure on your toes and lift your body upwards, forming a sort of mountain with your butt region as the peak- make sure your palms are still flat on the floor, and the heels of your feet do not touch the ground. Now get back to the original position, exhale, and repeat. The Back Stretch This is one of the best yoga poses that can get you invigorated in just a few minutes! Sit cross legged on the bed and keep your back erect. Place your left hand on your right knee, take a […]
Apr 09

10 ways to fight depression – naturally

by admin in Mind & Body 0 comments
Getting the blues from time to time is normal, but it doesn’t make coping with depression any easier. As part of Anxiety and Depression Awareness Week, we take a look at 10 natural ways that may help you beat the blues without help from a doctor or medication.   1. Go easy on refined sugar and carbs Eating refined sugar/carbohydrates makes blood sugars go up and down quickly which can cause low blood sugar, which in turn can cause symptoms like depression, anxiety and fatigue.   2. Eat more fish, nuts and seeds To ensure that your nerves and neurotransmitters stay healthy, increase consumption of omega-3 oils found in salmon, cod, sardines, walnuts, pumpkin seed and flax.   3. Eat more veggies or take vitamins Vegetables or supplements with vitamins B6, B12, folic acid, iron and trace minerals help to process important neurotransmitters in the body.   4. Herbal supplements Herbs such as St. John’s Wort are known for their positive impact on serotonin levels in the brain.   5. Stay away from alcohol and caffeine Alcohol is a depressant. Caffeine is a stimulant, but has been linked to depression, especially when combined with sugar. Susan Chapman, registered dietitian at Piedmont […]
Apr 09

Fitness and Mind-Body Connection: How Do Your Thoughts Determine Your Results?

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Ravi is an employee working in a private company in Bangalore. He has been facing some trouble for the past couple of years due to a constant fear of losing his job. So, he consulted a doctor to know the exact reasons for the problems. As a result, doctors guided him on how to overcome difficult situations in life and improved his physical and emotional health significantly. Do you know your body responds to the way you think? If you have a healthy mind, then you can manage stress and other problems to a large extent. Your feelings and actions can impact your health adversely. Therefore, you should know how to control them from various sources. This, in turn, gives ways to focus more on your goals with high success rates. There is a mind-body connection based on your reactions. For example, when you are upset, you might develop some mental worries or other problems that can affect your life.   What is the Mind-Body Connection? The mind-body connection is a belief that physical illnesses happen due to the interaction of mental, social, and environmental factors. Several factors will influence your mind that can result in physical problems. First, you […]
Apr 09

5 Exercises to Naturally Treat Your Anxiety and Depression

by admin in Mind & Body 0 comments
Exercise isn’t just for your body. It’s for your mental health, too.   Exercise is the ultimate wellness tool. Not only is it important for keeping our bodies healthy, but it can work wonders for your mind. Regular exercise can help boost your mood and relieve depression and anxiety symptoms. It also can serve as an outlet for your attention and stress. For more mental health tips, see how you can improve your mood without therapy and how to change your diet to benefit your mental wellness.   Why should you exercise for mental health?   Exercise makes you feel good about yourself. When I say exercise, I don’t only mean hitting the gym and pumping iron. Exercise is anything that gets you moving. You don’t have to leave your house to boost your mental wellness with physical activity.   Benefits of exercise on your mental health: Improved body image Better mood Lower depression and anxiety symptoms Reduced symptoms of ADHD Higher self-esteem Sense of accomplishment Increased self-confidence Sense of pride   No one type of exercise will unlock good mental health. This means you have the flexibility to find something that fits your life. There is no bar to […]
Apr 09

4 Amazing Benefits of Pilates

by kevin in Mind & Body 0 comments
We all have heard and are aware about doing exercising and yoga to keep yourself physically and mentally fit. However, even though we may or may not have heard of Pilates, there is still a lot to learn and benefit from this excellent method of exercising your mind and body. Still not convinced, maybe some of these awesome benefits of doing Pilates will change your mind: 1. Reduce Stress: One of the primary problems of the people living in the tech-savvy world of the 21st century is stress. And yes, just because you don’t spend all your time on the computer or on the phone doesn’t mean you are an exception, since you are bound to face stress from a number of different factors, such as long traffic, a bad day at work, car broke down, or any other thing for that matter. Pilates aims to target the areas that release stress from your body, especially the ones attributed to your posture. 2. Stamina Boost: It isn’t unusual to wonder how performing certain yoga-like positions and holding them for some time will have any impact on your stamina. The strange and positive answer is that it does, especially when you […]
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