by Hope Zvara | Jan 17, 2022 | Motivation Monday
Wanting to get fit and healthy is a brilliant goal for anyone, but many people fall short at the first hurdle. Simply put, when you’re comfortable with your lifestyle, it’s difficult to make a significant change, even if you know it’s for the best.
No matter what your end goal is, whether you’re training for an event, trying to lose weight, or simply want to be a bit more healthy, these tips will make the transition easier.
Image Credit.
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Make it Part of Your Everyday Life
The fact is, people are busy. One of the main reasons people stop their fitness journey isn’t that they’re lazy or don’t want it enough, it’s because they simply don’t have enough time to dedicate to regular exercise.
However, you can use some quick fitness hacks to help yourself get fit and healthy without taking too much time out of your schedule. Rather than dedicating an hour or two every day, try to add more movement to the things that you’d be doing anyway.
For example, a standing desk can help you to be more healthy as you work. Sitting down for hours on end isn’t good for you and leads to back problems and a sedentary lifestyle. However, if you’re able to keep standing and even move about while working, you’ll become healthier without impacting your lifestyle too much.
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Find a Routine That Works for You
While integrating exercise into your daily activities is a great way to sneak in some extra movement, you’ll make far greater progress if you set a routine as well. This doesn’t have to be a huge imposition on your life, but scheduling a quick exercise session will make it more likely for you to stick to it.
Even a half an hour walk every day is worth penciling into your day. It doesn’t eat up a huge chunk of time and won’t wear you out too much, but that activity is so much better than nothing. Ideally, you’ll create a routine that works out all of your body, but just being active is a good start.
By starting small, you won’t burn yourself out and you’ll be able to build up to bigger and better routines.
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Get the Right Gear
Once you have a set routine, it’s time to invest in the right gear. Depending on your preferred exercises, you might not need a great deal of equipment. However, you should always find some appropriate workout clothes.
When you work out in regular clothing, you get sweaty and uncomfortable much more quickly. These clothes also don’t give you the freedom of movement and temperature regulation that you need to exercise safely. Quality sportswear, like national athletic sportswear, will help you to look and feel good while working out.
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Meal Planning
If you want to get healthier, you will need to change more than your exercise routine. Many people struggle with dieting, but there’s a simple solution to this problem. Rather than “going on a diet”, change your eating habits.
One great step is to set meal plans and to buy the food that you need, resisting the temptation to get loads of snacks and unhealthy treats. This cuts down on takeouts and can even save money.
by hope | Nov 29, 2021 | Lifestyle
(Image Source)
Exercise is an essential element of life for most people. It would be best if you exercised to keep your body healthy, and this means that many people put massive amounts of effort into making sure that they do enough exercise each day. Of course, there will always be days that make you feel like you don’t want to work out. To help you out with this, this article will be exploring some of the best products on the market for those who struggle to keep up with their gym activities, giving you the chance to make exercise a part of your daily life and routine.
Supplements
There are countless supplements available on the market, and they are all designed to give you the nutrition that could be missing from your diet. Some supplements will make you feel better in general, while others will make it easier to keep up with your workout routine. For example, a protein shake could be a great way to finish your workout, as it will give your body the tools and resources it needs to recover from the work you have just done. This is great for anyone who does weight training, though it can also benefit people who push their cardio workouts very hard.
Clothing & Accessories
Many people assume that they can slip on comfortable clothing and head to the gym to get the best results. In reality, though, all of the specialist clothing you see people wearing at the gym has been designed specifically for this environment. Wearing a weight lifting belt, for example, can help to protect bones like your spine while also reducing the risk of damage to your abdominal muscles. There are loads of examples of dedicated exercise clothing, with options like running shoes being essential when taking part in activities like running. Most sports stores and online retailers sell everything you need.
CBD
If you’ve shopped for products on the health market in recent years, you’ve probably seen the number of products that contain CBD hitting shelves across the world. This type of substance has long been heralded as one of the best options for those who want to improve their fitness and exercise, giving you the chance to relieve issues like pain while also improving your ability to focus on the exercise you do. Options like CBD patches provide a discrete way to enjoy your CBD without relying on consumption methods that could harm your body. Of course, though, you need to make sure that you take the time to research your options. Just be cautious there are many CBD companies out there now and it can be difficult to ensure quality CBD and proper dosage.
As you can see, using products to help with your workouts and exercise can be easier than many people expect. There are loads of options available on the market, and it always pays to do your research to make sure that you are choosing the very best choices for you.
by hope | Oct 9, 2021 | Coaching & Business, Yogic Living
Yoga is one of the best exercises and there is a reason it is so popular in today’s day and age. It is an exercise that can be done by those of any age and ability and helps with both mindfulness and fitness. It can keep your joints supple, your body and heart healthy and aid with things such as anxiety and depression. If you love yoga, it might be that there are a few questions you have and things that you need to think about. It is important to get everything ready and ensure you are as prepared as possible before starting. While you may love doing yoga yourself, teaching it can be a whole new ballgame. Here are some top tips that can help you with becoming a great yoga teacher.
Ensure you are calm and patient
Being a yoga teacher you will need to work with class attendees that might not be very good at yoga, or who might have never done it before. It is important that you work hard to be calm and patient even when they don’t follow instructions correctly. Sometimes it can be frustrating but it is these students that you will feel the most proud of when they succeed!
Have faith in yourself
It is important as a yoga teacher that you believe in yourself. Ensure that you have faith in everything that you know within yoga and try to incorporate this into your lessons. If you have a lesson that is difficult, remember that you know just what you are doing and you are good at doing it. This is why people come to you to learn.
Don’t push yourself too quickly
When you first start it can take a while to get into the swing of things. You might get the timings of your classes a bit wrong or something else. Get feedback from your pupils so they can let you know of any areas that might need adjusting and to find out exactly what they wish to learn and the sort of yoga they are interested in.
Ensure you have all the relevant insurance in place
One of the most important things about becoming a yoga teacher is having all the relevant insurance and training in place. You might need to go on things such as different health and safety training courses in order to ensure that if something happens you are prepared and equipped to handle it. You will also need insurance such as public liability insurance or other insurances that ensure you are covered for teaching other people. It can be a good idea to do your research and ensure you are up to date on all you need.
These are just a few top tips that should help you to become the best yoga teacher possible. By following these you have the best chance of success. If you love yoga, what are some top things that you found that helped you in your success? Are there any things you wish you knew when you started? Let us know in the comments below!
by hope | Aug 26, 2021 | Lifestyle, Mental Health
Meditation is so beneficial for your mental and spiritual health, but many people find it daunting. The idea of sitting quietly and focusing on your breath without any outside distractions can seem quite alien to us because we live in a world that is filled with constant stimulation.
Meditation is a skill that you have to learn, and holding your focus without being distracted can be difficult, which is why many people give up after a few sessions.
Source – Pixabay CCO License
However, there are a few simple ways that you can improve your focus while meditating.
Choose A Focus For Your Meditation
The first thing to consider is what you want your focus to be.
There are lots of different meditation styles, each focusing your attention on something different. You can meditate on the breath, sounds, or even an object like a candle flame. Having a specific aspect of your life to focus on during meditation also gives you more direction. For example, focusing on gratitude is a great way to channel your meditation and see tangible results at the end.
Try CBD Oil
Research has shown that CBD oil can help you stay calm and focused throughout the day. If you suffer from anxiety or hyperactivity, CBD oil could be a good solution for your problems. People often find meditation hard because they cannot quiet their minds, and their anxieties get in the way. But if you use some CBD oil before your session, it can relax your mind and body and help you stay focused a lot better.
Start With Short Sessions
Meditation can be challenging because you are not used to being still and quiet for long periods of time. But when done correctly meditations are a simple way to improve focus and relieve stress.
But as meditation enthusiasts will no doubt tell you, the benefits outweigh the difficulties by far. One of the best things that beginners can do is start with short sessions and slowly build up. Start with five or ten minutes per session before gradually increasing the time.
Another option is to meditate at the same time every day so that it becomes a habit. Once you’re used to meditating, you will often find your mind wandering less and less, making meditation much easier.
Use Guided Meditation Videos
One of the best ways to learn meditation is using guided meditation videos because they do all the hard work.
Many people think that meditation has to be done in silence, but this isn’t true. You can use a guide, and this helps with your focus and also helps your mind relax. If you’re struggling with finding peace to meditate, then guided meditation videos can be a great option for you. You can find loads of great free ones on Youtube, and there are some great apps like Headspace that can help too. And don’t forget on HopeZvara.com we have customized meditations available and ready to download just for you.
Follow these simple steps, and you will see an improvement in your focus when meditating. It might not happen overnight, but if you stick with it, you’ll soon find that the length of time you spend focused during meditation increases, which leads to the benefits.
by hope | Aug 12, 2021 | Lifestyle
Chronic back pain is among the common ailments experienced by one in every ten Americans. It can be sudden or last months to years. Sometimes, the pain may disappear, bringing you temporary relief, then comes back, causing frustration. Apart from the pain, you may also experience difficulty standing straight and back stiffness. Chronic back pain may result from cleaning the house, extreme workouts, sports injuries, or diseases like arthritis. If you’re dealing with chronic back pain, here are a few things you should do.
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Keep moving
Chronic back pain makes it difficult to stand or move around, but it’s the first thing you should do. If you maintain a sedentary lifestyle, the muscles around your back and the spine become weak. In turn, weak muscles give less support to your spine resulting in long-term pain. Try keeping up with your average level of activity, but don’t strain too much; walk around the block, go to the park with your furry best friend, and use the stairs often.
Sleep better
Sleeping when you’re experiencing back pain can be uncomfortable and difficult, especially when turning. However, if you don’t get adequate sleep, you risk creating a vicious cycle of back pain because it gets worse. Additionally, a poor sleeping position may aggravate your back pain; try sleeping on your side and place a pillow between your knees to relieve the strain on your spine by keeping it in a neutral position. When lying on your back, place the pillow under your knees. Most importantly, remember to sleep on a firm and comfortable mattress.
Good posture
Slumping your back causes a lot of harm to your back because it creates a strain. If you’re already experiencing back pain, this will only make it worse. Suppose you sit for long periods, either while working or studying, avoid slumping over the keyboard. Instead, sit upright, relax your shoulders and ensure your back gains support from the chair’s back. Ensure your feet remain flat on the floor and consider supporting your lower back by placing a rolled towel or pillow between it and the seat.
Seek medical help
Suppose you’ve tried every home remedy to relieve chronic back pain, but nothing seems to work; seek medical attention. Back pain that lasts longer than twelve weeks may signify an underlying problem that needs medical treatment, especially if it prevents you from going about your daily activities or makes you feel numb. Your physician may suggest osteopathy, where an osteopath can perform techniques to restore function and relieve pain by stretching and manipulating joints.
Heat or ice therapy
Regular practice of heat or ice therapy on painful back areas may give you relief or reduce inflammation. Wrap an ice pack with your towel and place it on the painful part of your back for about twenty minutes every day. After a few days, begin heat therapy with a warm pack, heating pad, and warm baths.
Chronic back pain can hinder you from going about your daily routines as usual. While this may be frustrating, there are things you can do to bring relief. Practice moves for back care, and if the pain persists, seek help from your physician.
