Archive | July, 2017

Tips on How to Enjoy a Healthy Diet and Lose Fat Faster

Your first priority when losing weight should be to eat a healthy diet. Of course, exercise is important, but consistently eating the right foods daily should come first. Follow these simple and effective tips to lose fat more easily.

Healthy Fats

Healthy fats are crucial to your weight loss efforts so aim to include healthy fats in most meals. Doing this assists your body to maintain the optimum hormone levels needed for fat burning and muscle-building. Healthy fats will also help to curb your appetite.

Include the following healthy fat foods in your diet: seeds, raw nuts, avocados, egg yolks (from free range, organic eggs), coconut oil and extra virgin olive oil. Grass fed meat is also an excellent source of healthy fats.

Here is a tip to quell your appetite and provide your body with protein, healthy fats and fiber. Try eating a handful of raw nuts half an hour before each meal 3 times daily. Nuts are nutrient dense as well so this simple trick will go a long way to improving your overall diet. Good choices are almonds, walnuts, and pecans.

Quality Protein

Include a quality protein with each snack and meal. High-quality sources include grass-fed meats, raw dairy, and plants sources such as beans and nuts. Protein helps with appetite suppression, which encourages you to ultimately consume fewer calories.

Eating enough protein assists your body to build lean muscle if you are working out. The more lean muscle you have, the greater will be the rate your metabolism runs at.

Eating enough protein at each meal also helps to regulate your blood sugar and insulin levels as protein slows down the breakdown of carbohydrates.

Carbohydrates

While it is not necessary to reduce carbohydrates to extremely low levels, many people do struggle to lose weight because they eat too many refined carbohydrates and sugars.

The sugars in fruits are better because the fiber in the fruits slows your body’s blood sugar response. An exception is fruit juices that are loaded with sugar and stripped of fiber during processing.

Try minimizing your consumption of carbohydrates from processed grains such as pasta, bread, cereals, bagels and so on. If you increase carbohydrate consumption from fruit and vegetables, you will most likely find it easier to shed body fat. This simple step alone can have a noticeable effect.

Follow these tips to a healthier smarter diet that will help you to lose fat more readily and build muscle, all the while providing more energy.

I hope this article helps you on the road to a healthy and hardy body.

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The Ken Patera Workout

For those who are new to weight training/lifting and have no idea who Ken Patera is here’s a little background for you.

Patera is a former Olympic Weightlifter and USA powerlifter. He won several medals at the Pan American Games (including gold), and finished second in the 1971 World Weightlifting Championships. He was the first American to clean and jerk 500 (503 1/2) lbs, which he achieved at the 1972 Senior Nationals in Detroit. He is also the only American to clean and press 500 lbs, and he was arguably the last American to excel at weightlifting on an international level.

Patera also competed in the first World’s Strongest Man contest in 1977, finishing third behind Bruce Wilhelm and Bob Young.

Patera went on to have a long career on professional wrestling. Here is a typical Patera workout. Patera would switch up his routines constantly, as well as sets and reps. Use your own judgement based on your comfort level.

The Ken Patera Workout

Snatch

Clean and Press

Bench Press

Squats

Notes: Lift 2-3 times per week using whatever set and rep scheme your comfortable with except for squats. Perform one set of each squat exercise and one set only. Get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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A Comprehensive New Employee Orientation Program – 5 Reasons Why You Need One Now!

In a nutshell, a comprehensive New Employee Orientation Program increases employee engagement and retention. Increased employee engagement and retention let’s you keep and earn more money. In other words, happy, loyal employees mean happy, loyal customers. On the other hand, a typical ad hoc “first day” will increase expenses. In fact, 4% of new employees will leave after the first day! And you’re left to start all over again.

Specifically, a carefully designed and delivered New Employee Orientation Program will: 1. Reduce new employee start-up costs

2. Help make the new employee independently productive as quickly as possible

3. Provide your new employees with relevant information when they need to know it

4. Set realistic expectations and goals for both employee and

5. Encourage a positive attitude

Reduce new employee start-up costs

After you’ve spent what surely seems like too much time and money during the selection and hiring process looking for the right candidate, we don’t want you to compound that expense by leaving individual departments to “reinvent the wheel” and create an entirely New Employee Orientation Program for each new staff member. That wastes your company’s time, energy, and resources. And, we certainly don’t want you or your managers trying to do it all on the Friday before the new person arrives on Monday. A successful New Employee Orientation Program is planned well in advance of the employee arriving and is easily duplicated for each new employee and so saves you time, money and stress.

Help make the new employee independently productive as quickly as possible

Depending on the type of work they’ve been hired to do, your new employee can take a few days to be “up and running” or several months. But, by providing your new employees with clear and concise job descriptions, the necessary tools to do the job and effective On-the-Job training, you’ll greatly reduce the time it takes for your new employees to become not only productive but also to excel. A well designed New Employee Orientation Program ensures that your new employees are provided with these essentials for success. You employees will become confident, capable and top-performers in your organization. And if your employees are succeeding, so are you.

Provide relevant information at the most appropriate time

Without a clearly defined New Employee Orientation Program, the first day on the job is often an ad hoc “brain dump” of everything their manager thinks this poor person might need to know for years to come. First days are stressful enough without overloading your new employee with information they don’t need immediately. For example, a person probably needs to know how to activate their voice mail/email accounts and understand how the documents they will be using are stored and shared. They probably don’t need to know how to complete their month-end timesheet yet. Try this tip: show your new employee how to use their calendar software by creating an appointment with you (or their manager) at the end of the month to go over timesheet procedures. Giving them information before it’s relevant will only add to their “First Day” anxiety and they will probably have forgotten the information by month’s end when they need it anyway. A clear and concise New Employee Orientation Program schedules the necessary training at the appropriate time. Don’t waste time and money training and retraining.

Set realistic expectations and goals

Everyone’s expectations need to be clear upfront. Both the manager and your new employee must be made aware of the standard to which your new staff member is expected to work and how long it is expected that he or she will take to reach that level. If the manager doesn’t expect your new employee to be completely independent for several months, then make sure that the employee knows this. Otherwise, your new employee may be placing too much pressure on themselves by working to reach an unrealistic goal and become frustrated in the attempt. A carefully planned New Employee Orientation Program provides explicit standards and timeframes for achievement and so relieves everyone of the unnecessary stress. Remember, happy, stress free employees make happy, stress free customers.

Encourage positive attitude

It’s said that, “People will do satisfactory work because they have to. People do superior work because they want to.” Building employee engagement is key to fostering the kind of superior performance you need from your employees that keeps your customers coming back. “Achieving results through other people” has become the catchall description of a manager’s job but those results can’t be achieved if the people involved are not committed to the goal and the organization. Building this commitment starts on Day One of your new employee’s introduction to the organization and nurturing that commitment continues as your employee proceeds through your New Employee Orientation Program, On-the-Job Training Program, while working with their Buddy and Coach, and through regular performance feedback and recognition programs.

New employee orientation is a critical time. Your New Employee Orientation Program is the employee’s first real impression of your organization and continues the process of introducing the new employee to your organization’s culture, goals, mission, and expectations that you began during the selection and hiring process. A well-run first day goes a long way in making that first impression a positive one.

A clearly well organized New Employee Orientation will also send the message that you are in control and that your company has clear and definite standards. A program that ensures everything and everyone is ready for your new employee’s arrival reduces everyone’s stress and frustration by eliminating surprises and last-minute panic.

Remember, a comprehensive New Employee Orientation Program increases employee engagement and retention. Increased employee engagement and retention let’s you keep and earn more money.

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Get Younger Looking Skin Naturally – Beauty Tips For Better Skin

In spite of the tremendous breadth of chemical-based cosmetics and skin care products on the market many women prefer using natural, herbal or home-made products to achieve younger-looking skin. This is because the skin care products available today consist of dangerous chemicals that can have a detrimental effect on your skin in the long term. Home-made beauty remedies are not only inexpensive but also consist of natural ingredients that are completely safe for daily use. Read on to know how you can get a healthier and younger-looking skin effortlessly.

Natural beauty tips and remedies

The application of moisturizing skin lotions and creams boosts the production of collagen in your skin and enhances its firmness and elasticity. Daily use of a home-made cucumber lotion soothes and revitalizes your skin. This lotion can be prepared by boiling pieces of cucumber in half a litre of water, letting it simmer for 5 minutes and filtering the liquid. This lotion can be stored in your refrigerator for about 10 days and should be applied with cotton wool.

Cucumber is also known to reduce the appearance of under eye dark circles. Put a slice of cucumber on your eyelids and relax for 15 minutes as it banishes your dark circles. Apple slices can be substituted for cucumber, but they need to be really juicy in order to be effective. Soak a compress in chamomile tea and put it under your eyes to get rid of dark circles and puffiness. Exposure to cold and dry weather can give you rough, chapped lips. Apply some almond oil before going to bed for soft supple lips in the morning.

Make your own natural make-up removing lotion with the help of lemon or orange juice, sweet almond oil and petroleum jelly. Mix these ingredients thoroughly for a creamy rejuvenating facial lotion. Make natural honey-based beauty milk at home with 20 centiliters of milk and a single tablespoon of honey. Mix these ingredients thoroughly and apply it on your face twice a day. This beauty milk can be stored in your refrigerator for about 8 days.

Apart from these external beauty treatments, the best way to keep your skin looking young and fresh is to increase your intake of nutritive foods. Multigrain bread, for instance, provides your body with a lot of selenium that eliminates free radicals. This boosts collagen production and gives you younger-looking skin from within. Oats are rich in silicic acid that produces the sponge-like cells that exist between your skin fibres and collagen. Eating more oats reduces fine lines and plumps up your skin for added youthfulness.

Oily fish such as salmon, mackerel, herring and sardine contain high levels of Omega-3 fatty acids. These essential fatty acids are responsible for forming prostaglandins that keep your skin hydrated. Lean steak supplies your body with certain essential nutrients. If you don’t like steak, try increasing your intake of oily fish or dark turkey meat. Crab is a rich source of copper which decreases the appearance of age spots-a tell-tale sign of ageing.

A healthy lifestyle that incorporates a balanced diet and plenty of exercise is essential for naturally healthy, younger-looking skin.

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Classification of Yoga Postures

Classification of Yoga Postures has always been a discussion in yogic culture. Some yoga schools classify yoga postures as STANDING, SITTING, LYING ON BACK & LYING ON STOMACH. While some yoga school will classify as: FORWAD BENDING, BACKWARD BENDING, TWISTING, INVERSIONS, EXTENSIONS & BALANCING.

Here I would like to put the traditional view on classification of Yoga Postures, where there are only 3 categories as below:

Cultural Postures

Postures for Relaxation

Meditative Postures.

CULTURAL POSTURES: All yoga postures that help to stretch the body from various directions/angles are known as cultural postures. By activating specific muscles, ligament, tendons and nerves, the purpose of cultural postures is to release tension from each and every part of our body. The effects of cultural postures are not limited to the muscles and joints, but they also stimulate our internal organs and helps us regulated the functions of our internal organs. As a result we don’t only gain suppleness and strength in our body, but also get enhanced physical wellbeing and a great sense of control. These postures can be very therapeutic as they help in preventing various conditions such as back pain. All type of forward bend, backward bend, twisting, balancing, inversion, and extensions are Cultural postures. For example: Pachimottasana (seated forward bend), Bhunjasana (cobra pose), dhanurasana (bow pose), vrikshasana (tree pose), Ardhya-matysendrasana (Seated twisting), Shirshasana (Headstand) etc. are cultural postures.

POSTURES FOR RELAXATION: The purpose of these postures is to provide rest to the body in between or/and after the practice of cultural postures. Traditionally there are only 2 postures for relaxation: SHAVASANA (The Corpse Pose) & MAKARASANA (Crocodile Posture). Usually a typical Hatha Yoga session ends with Shavasana, as it provides a complete rest to the body and the yoga practitioner feels more refreshed and energized after the rather feeling tired. In yogic tradition, there is great importance of SHAVASANA as the practice of YOGA NIDRA (physic sleep) is done in SHAVASANA. SHAVASANA is also very therapeutic and it is highly recommended for those who suffer with high blood pressure, insomnia etc. MAKRASANA (Crocodile Posture) is greatly beneficial for strengthening diaphragm in order to activate diaphragmatic breathing. Proper breathing literally means, living joyfully and live more carefully. Especially in the modern world, where we don’t breathe well, there is great importance of MAKARASANA for those who often breathe through chest. We should not forget that (chest breathing produce anxiety and tension within the body). Diaphragmatic breathing is also a great foundation of PRANAYAMA and MEDITATION.

MEDITATIVE POSTURES: The purpose of CULTURAL POSTURES and POSTURES FOR RELAXATION is to prepare the body for meditative posture. Meditative postures provide good stability and comfort to the body in order to sit longer without any physical distractions during meditation. We must not forget that physical stability and comfort, both are complementary to each other. Stability in the meditative postures brings great comfort and vice versa. Meditative postures helps to keep the back straight by maintaining the natural bends of spine. By keeping the back straight, we allow our diaphragm to move freely and thus there is no blockage in the energy flow during meditation. One can choose a comfortable meditative posture for meditation, which allows proper blood flow towards lower half body. There are total of 4 MEDITATIVE POSTURES as per tradition are: SUKHASANA, PADMASANA, SIDDHASANA & SWASTIKASANA

Note: Some traditions do recommend VAJRASANA (thunderbolt pose) as a meditative posture. But, traditionally it is not a meditative posture.

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Have a Sore Scalp With Hair Loss? Here’s Some Reasons Why This May Be Happening

I get an awful lot of correspondence from people who tell me that they have a very sore and painful scalp that is accompanying their accelerated hair loss. Sometimes, they also have itching, flaking, or some discoloration (red or pink scalp) that is happening also. Many people ask me why this is happening and if there is anything that they can do to fix or help with this. I will discuss both things in the following article.

Some Things That Might Cause Sore Scalp With Hair Loss: There are a few things that might be causing this condition. I will discuss them one by one. First up is telogen effluvium. This is basically aggressive shedding that can occur for a variety of reasons. Sometimes it is seasonal. Other times, it is due to medical issues, stress, medications, or hormones.

Whatever the reason, the shedding is often very dramatic and troubling. What is happening is that your hair is changing it’s life span by moving from growing to resting before it was actually meant to happen. In short, the hair cycle has been interrupted and shortened. As the result, tons of your follicles are going to be going through this change at once. You can sometimes literally feel this happening. When it happened to me, I actually had specialists tell me that my pain could have been psychological because I was so worried and concerned about my hair. I just don’t buy this. I know from forums that this is quite common and the redness and pinkness that often accompany this is quite physical and evident merely by looking.

Another common cause for this is allergic or dermatological reactions of the scalp. Sometimes you use a new styling or beauty product (hair dye is a common culprit) that burns or negatively affects your scalp or causes some kind of allergic reaction. Occasionally, you will develop a new sensitivity to an old product.) The hair loss that follows is a direct reaction to this, but is often short lived once you discontinue the use of the product.

The final cause that I will discuss (and what many believe to be the most common and probable) is that the scalp is reacting to androgens. Sometimes, this is because you are at a life phase where you are genetically prone to become more sensitive to these substances. And sometimes, the hormones that would balance this are starting to wane or lessen. Other times, something in your body is over stimulating your follicles or your scalp and causing the excess androgens, oils, or sebum. Whatever the reason, the pain, redness, tightness or itching is the direct result of these androgens. And, this in turn can damage or affect your follicles’ ability to retain and grow healthy hair.

An Important Question: Did The Sore Scalp Start Before The Hair Loss Or After It?: If you can pinpoint which action came first, this can sometimes help you to uncover why this is happening. In the case of telogen effluvium and with dermatological issues of the scalp or allergic reactions, the sore scalp often comes after the hair loss. It is the action of the follicles changing cycles which makes this happen.

But, with AGA (androgenic alopecia or genetic hair loss,) the sore scalp often (but not always) comes before the hair loss. The sensitivity or the androgens appear and then, as the result of these struggles, the hair can not sustain itself as it once could because it is being continuously negatively affected. To be fair, in all of these cases, the loss of so much hair in such a short amount of time can give rise to serious inflammation that can either make things with your scalp worse or bring on the problems that this article has discussed.

So what you can do to help this situation? Well, in terms of TE, you can try your best to lessen the inflammation and to remove any trigger that is causing the shedding. For dermatological issues, you can remove the offending product. In the case of AGA, you’ll want to address both the androgens and the sensitivity. And all of these scenarios can be helped by topicals anti inflammatories to help soothe the scalp and to stimulate regrowth, without clogging the follicles.

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Get Healthy Now: Tips For Fitness Success

Fitness should not seem like a part of your everyday life. You don’t have to put it off until you will eventually get around to it. You can work towards your fitness plan that works for you by using this easy to read article.

Lifting weights is the most common way people try to achieve their fitness goals.There are six exercises that you need: bridges, handstand push ups, squats, pull ups, push-ups, handstand push-ups and bridges.

You need not worry if the standard workouts don’t suit your lifestyle. You can also try bicycling as a means of becoming more fit. Biking is a great way to burn some calories and save some money on gas.

Exercise during your television shows to keep your weight loss momentum. You can use commercial or do an exercise when there is a break in the action. Lift small weights instead of vegging out on the couch. There is always another opportunity to get some more exercise in during the day.

Donkey calf raises are a great way to aid you in building your calf muscles when trying to become more fit. These exercises effectively build your calf muscles quickly. You need a buddy willing to rest on your back and all you do is raise your calves upward.

If you are aiming to increase your speed and endurance, emulate the Kenyans. The Kenyan method is to go slow for the first third of a run. Your pace is going to increase bit by bit over the run should gradually be increased. When you are on your last leg, your speed should be your fastest pace.

One way to check this is to read your pulse as soon as you get up on the morning after a workout.

If you are looking to putt a golf ball more accurately, aim about 17 inches past where the hole is for putts that are straight on. The reason is because the 17 inch area surrounding the cup. The grass is much thicker and your ball will roll more slowly.

Rollerblades can still be found in sporting good shops.

Strengthening your core is among the best ways to optimize your fitness. Sit-ups are a popular way to tone your abdominal muscles.

Your involvement will hopefully encourage your child to become more involved.

When you are starting your route towards reaching your fitness goals, remember to schedule a check-up with your doctor before throwing yourself into vigorous exercise. Even if you’ve already begun a fitness routine, your physician can offer you some expert advice.

You should not feel worn out after a workout, not exhausted or tired. Make sure you take part in cardiovascular exercise as part of your workout, running and aerobics. You also need to incorporate exercises which strengthen the muscle groups throughout your energy level.

You should always change your exercise regime. There are quite a few different reasons why variety is important. You can get bored by repeating the same exercises. If your body grows accustom to the same workout, your body will have adapted to it, and thus not burn as many calories. Keep changing your routine fresh with a challenge!

Eating more apples or oranges can be an easy step towards health. Eating a tried and true method of attaining greater health.

Yogurt is a great for diets. Yogurt has hundred of benefits including promoting a healthier digestive system. Yogurt contains a good source of calcium and calcium. People who consume dairy tend to have better health reports.

Video games have become a great fitness tool. The Wii gaming system has a variety of games to get you moving around in no time!

One great tip concerning tennis players is that you can train the eyes to get into focus more quickly. If you stay close to the net, you’ll force your eye to adjust and focus on the ball quicker or you risk getting smacked with it.This can also help you hasten your reaction times.

It’s important to be flexible as possible if you want to be fit. You should make sure to incorporate enough stretching program into your routine to ensure that your muscles loose and limber.

You may need to see a physician if you notice any unusual fatigue or joint pain. Keep a diary of pain you can log any problems.

A useful bit of advice for people that mountain bikes is leaning the body forward when they ride their bikes uphill. This will help you even out your weight evenly distributed and the front wheel firmly planted.

Bend your wrist to improve effectiveness when engaging in bicep curls. Since your biceps must work harder than when you curl your wrists, your muscles will grow at an accelerated rate.

Reward yourself for doing a good behavior. Set short term goals for yourself and reward them with minor tokens or celebrations that will boost your mood about meeting your goals. This type of motivation could be an enjoyable way to stay on track your progress.

The way in which you begin each day is the most important part of your fitness routine. Eating breakfast is essential to both your short term and long term success.

Stretching is a vital part of working out that is often overlooked. Stretch for at least 10 minutes to cool down after any workout.

Playing with your children can provide you with a wonderful workout! Any activity can benefit you but your children.

Following the advice provided here will help you live the life you have always wanted. Even if you already have a fitness routine established, incorporating these ideas could improve the results you get or add some needed novelty to your regimen. Use the knowledge from this article so that nothing stands in your way of getting the body you desire.

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