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A simple fall can do a lot of damage for seniors. In fact, it is currently the leading cause of injury and death for those over 65. However, there are numerous fall prevention techniques that can help reduce the risk of falling. Among the best options is exercise.

Why Exercise Works

While there are other factors that can contribute to fall prevention, US News found that exercise alone reduces the risk of fall by 21 percent. As your muscles and bones naturally begin to weaken, it is important to work on strengthening the largest and more powerful muscle groups like the glutes, quads, and triceps while performing single-leg balancing exercises. Just like regular exercise, a combination of aerobic and strength training is key to creating a well-rounded routine.

It is very important that you stay active as you age. While how long and how intense your workout is will be dependant on your physical ability, most experts agree that you should aim to work out five times a week for at least 30 minutes at a time. As balance starts to become an issue, begin to incorporate balance exercises twice a week.

Take a Class

When getting started with any new exercise, a class setting is the best option. Instructors are there to guide you and ensure you are doing the moves correctly and safely, they will listen to your needs and make modifications. Exercises like yoga or tai chi greatly benefit from having an instructor to walk you through the steps.

Go for a Walk

Walking is one of the best exercises to do on your own. It is a great low-impact aerobic exercise that will keep you moving and help you stay independent. American Seniors Communities also notes that on top of fall prevention, walking can improve heart health, lower blood sugar, and reduce pain.

Build walking into your daily routine. A great way to do this is to enlist a friend or even walk your dog. Dog walking, whether your own dog or someone else’s, is an excellent motivation in encouraging you to move. Additionally, doga (aka dog yoga) has grown in popularity in recent years, so consider enrolling your pooch in a class to get you both up and exercising.

At-Home Exercises

It can be a lot to attend a class every day, but that does not mean you can skip out on your daily exercise. Plenty of workout routines require little more than a chair that you can do indoors from the comfort of your own home. Repetitive exercises like chair sit to stand, side leg raise, toe to heel, and balance on one leg are great ways to stay active on your own.

If you feel like you need a little more guidance, there is a plethora of online videos and DVDs that you can use to walk through a routine. If you own a Nintendo Wii or know someone who does, you can use it to play some fitness games. If you are feeling uncomfortable or uncertain, do not be afraid to employ a spotter, especially when you are just learning.

Other Fall Preventions

Remember that exercise is not the only thing you can do as a method of fall prevention. Talk to your doctor to make sure you are eating a proper diet. Plenty of vitamin D, protein, and calcium are necessary. Do not be afraid to go over your prescriptions with your doctor either. Many medications can cause poor balance. Work with your physician to lessen your doses or get off the ones you no longer need.

The Balancing Act

Exercise is necessary for any age, but as you get older, it can also play a significant role in fall prevention. It will also keep you healthier and encourage you to be social — there is no reason you need to work out by yourself. Use fall prevention as an excuse to get out stay active.

The post How Exercise Works as a Fall Prevention Technique for Seniors appeared first on Chris Ryan.

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How your healthy body improves your mind

Most of us don’t realize that once we can get control of our bad eating habits we can have a very healthy body. That brings us to having a more healthy mind when it comes to focusing on our work and life. There are toxins in our bodies that come from bad food we ingest on a daily basis. It’s important to clean or rid ourselves of these things to give us that healthy body and mind we often dream of. We see many people who have had the success of shedding pounds and express how much clearer their thinking is. Here are some ways a healthy body can eventually lead to having a healthy mind.

Eating habits

Once you get on some kind of diet or find yourself changing your eating habits, your mind will feel a lot better. Consuming more raw food like vegetables or fruits gives us a clarity that we didn’t think was possible. Many bad foods increase our blood pressure and can give us heart palpitations. This can bring us to be unfocused and even cause some kind of depression. It’s no secret in today’s world people are seeking out new ways to regain a sharp focused mind that allows them be more productive in their jobs and life. One of the first steps is getting control of our weight. Being a few pounds overweight makes us tired and lethargic. It’s hard to focus on one thing because we simply want to nap. When your body is healthy with good food ingestion, you will see a dramatic change. It’s been proven time and time again that fruits, veggies, vitamins and a good green smoothie can energize our lives. Not many people know that chlorella benefits us by getting a lot of those toxins out of our bodies. 

Exercise

We often hear people talk about how a good run or walk clears their mind. Exercise is one of the top ways that our bodies become healthy and strengthens our mind in the process. This can either be a walk or an exercise routine that you do for at least 30 minutes a day. Daily exercise gives you a new lease on life and helps you shed that mental baggage you have been carrying around. Doctors will often encourage exercise for those suffering with depression. As we exercise, we feel better about ourselves and it helps to boost our confidence. You almost feel years younger and are a lot more eager to get up and enjoy the day. A healthy mind allows us to handle stress better when we are faced with it head on. Too many of us have used bad eating habits to block our ability to deal with problems. This leads to us laying on the couch snacking on potato chips or drinking a sugar filled soda. Exercise gives us a mind jump that can improve your happiness because you feel better.

Sugar intake

When you begin to realize that sugar is affecting your body, you will see your mind become a lot stronger. No more will you depend on a sugar pick me up to get you going for the day. Our minds can benefit from taking sugar out of our eating habits all together. Sugar is found in alcohol, over the counter sweets and in our regular foods. It can be sneaky the way some food manufacturers put sugar in food items we don’t think have it in the first place. The more you become aware of what you are eating and start reading the ingredients, you will be better off. Lowering or even stopping your sugar intake not only makes your body healthy, but gives your mind a break from this substance. Sugar can alter our moods and when we don’t get enough making us come crashing down emotionally. Fast food is known to have an abundance of sugar in it. Many people don’t realize this until they begin to see the effect on their mind after eating that cheeseburger.

The post A Healthy Body Leads to a Healthy Mind appeared first on Chris Ryan.

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If there’s anything that constitutes timeless, flattering, and versatile in fashion, that would be a pair of finely-tailored jeans. Ripped, bleached, textured, with or without glitz, high-waisted, low-cut, skinny, or baggy, you name them, we love them all. However, when you come across that dreamy denim garment, you want to make sure they fit your style, and more importantly, your physique. You want to feel comfortable as well as beautiful, and you’d like to make sure they will last you as long as possible.

With that in mind, you understand that choosing a fitting pair of jeans takes more than just a wallet and a keen eye for the latest trend. You need to earn your pair of jeans, and you need to make all those workouts count towards building a lean pair of legs and sculpted glutes so that you can truly relish in this particular item in your wardrobe. Let’s take a look at several key steps to keep in mind when prepping yourself for that next favorite pair in your look-book, from workout tips, all the way to style hacks!

Diversify your training with compound moves

First of all, you need to have a training plan to get your body on the right track to flaunt those jeans in no time. A routine will help you keep track of your goals, see which exercises feel best and which deliver the most desirable results for you. We are all different, and you need to tailor your plan according to your goals. If that means building lean legs and firm glutes, then your exercise selection will depend precisely on that goal. However, certain ground rules apply to all of us, and that includes choosing compound movements as the main component of your routine.

Why compound movements, you ask? Because they require your body to invest more energy, burn more fat, increase the mobility of your body, and they are very efficient since they activate your entire body instead of a single muscle group. For targeting your legs and glutes specifically while you burn more calories, use compound movements such as the squat, the deadlift, and lunges. You can add hip thrusts, Romanian deadlifts, and good-mornings as well, but make sure not to over-train your lower body!

Details that make your jeans “pop”

Now that you’ve infused your lifestyle with vigorous training to melt away that extra fat and build toned, slim legs, you can start adding details to your wardrobe that will improve your jeans-game. For example, high-waisted retro jeans go wonderfully well with crop tops and wedges, while adding a clean bottom-down is a perfect way to elevate any simple pair of jeans.

When you’re in the mood to wear ripped jeans for a more urban, rebellious look, you can easily add a touch of femininity with a pair of stylish high heels or a pastel-hued purse. Combine them with animal print for your top or an oversized sweater, and they’ll also suddenly give off a more sophisticated vibe. Above all, make sure you pick a cut that suits your figure, and a size that fits you well. 

Isolation work to target your glutes

Let’s go back to your routine for a moment. Now that you’ve mastered the big moves, you can enrich your training with some isolation work in a higher rep range so that you can sculpt your lower body to your liking. You’ll build lean muscle that will in turn increase your metabolism and help you burn the fat more efficiently from those extra difficult spots. 

For example, glute kickbacks are a wonderful choice, especially if you add some resistance with weights or a band. You can also use step-ups, different lunge variations (think: crossover lunges), and glute bridges, all of which will give your glutes a decent burn. That way, you’ll get a more rounded rear end, fill those jeans perfectly, and build that hourglass effect since plump glutes and strong legs help you lean down your waist and burn those love handles. Any pair of jeans, but especially high-waisted ones will bring out all that hard work! 

Learn about your body type

Even with a mighty workout routine up your sleeve, you cannot possibly ignore what makes you feel comfortable and what suits your body the most. That is why you should make sure you understand your body type and what sort of cuts and styles work best with your build. For example, high-waisted jeans are very flattering for the hourglass figure, while extra slim legs call for slim jeans to create more curves.

If you still have a long way to go before you build your booty, you should aim for trousers that have larger back pockets, giving your glutes a nice, round shape, and adding a bit of “visual volume” until you training efforts kick in. However, these general ideas are all relative, as you should put your comfort first and choose something that fits your style – it’s all about research and playing with your look. 

Looking good in jeans can be a challenging style endeavor, but with the right workout battle plan, and a good sense of style, you’ll find your perfect jeans in no time.

The post How to Look Perfect in Jeans – Tips and Tricks appeared first on Chris Ryan.

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Exercising at home is a popular yet underrated way to build muscle, lose weight, and/or improve flexibility and overall health. Many people enjoy it because it truly is a judgment-free zone. While one major drawback is a lack of supervision, modern technology enables people to choose from a seemingly endless library of fitness videos from qualified professionals. 

Get Resistance Bands

Resistance bands are a safe, inexpensive, and effective way to have intense home workouts. There’s also a low risk of a serious injury due to lifting too much. Resistance bands are great for plyometric, strength training and cardio. There are different styles of bands and with varying levels of resistance. If an exercise becomes too easy for you, just use a heavier band. Bands also allow for more focus on the negative or eccentric phase of each repetition, which has many benefits. Light bands are also very useful for warming up, improving mobility and rehabbing injuries.

Get a Pool

Swimming is one of the best exercises and it can be done at home if you own a pool. Labor costs vary from state to state. Pool builders in Maryland or Florida typically costs less money than one in Pennsylvania, Oregon or Illinois. That said having a pool installed is no longer exclusive to the wealthy. And your family will enjoy it even if they don’t plan on using it for exercise, a pool should still have a positive impact on their health and fitness. 

Use Unlikely Exercise Apparatus

If you check around your home, chances are you find efficient ways to spice up your workout without purchasing any equipment. For instance, your stairs aren’t just stairs, they’re a place to do calf raises, dips, and some explosive, plyometric exercises. A chair can be used for incline or decline pushups. It is good to understand the difference between these two pushup variations, but both are great and can be done almost anywhere. You can also use any wall for handstand pushups, wall sits or stretching. Editing the speed of each rep will is another easy way to make your home workout more challenging. This should be limited to using sturdy structures and items such as walls, chairs, and the floor. Do not move furniture or other large objects in an attempt to exercise. 

Adjustable Dumbbells

This relatively new innovation is saving a lot of people and gyms money as well as time. Adjustable dumbbells allow you to add or reduce the amount of weight without buying extra free weights, barbells, clamps or having to worry about switching the weight if your workout calls for low rest, such as supersets. In the past, you either had to compromise by using a weight light enough to do all of your exercises which means you won’t get the best possible workout because you’re not fully pushing yourself. Or you’d sacrifice your form by using a weight that’s perfect for one exercise, but too heavy for another. The third option was to take off the clamps and switch the amount of weight between sets. This seems minor, but if you’re serious about getting in shape, you want to make sure you don’t waste any time. While rest is needed between sets, too much rest is counterproductive. 

Posing In Your Mirror

Yes, making muscles poses is one of the hidden gems which is unknown to the vast majority of the public. You might feel silly doing it, but post-workout posing is a great way to force even more blood into the muscles you just worked. Doing this helps your muscles mature faster, which is a good thing. Some people aren’t comfortable doing this in public, even if they are in great shape. However, your bathroom or bedroom mirror is all you need. Technically, you don’t need a mirror to pose, but it helps you see your muscles in detail. Looking at yourself in the mirror can also help you monitor your progress, spending too much in front of the mirror may lead to not thinking you’re making any progress. 

Conclusion

These of some overlooked ways to maximize your home fitness. To recap, using resistance bands, exercising with stairs and chairs, getting a pool, investing in adjustable dumbbells, and posing are all great ways to get the most of working out at home. You can combine these things, pick one, or do certain ones seasonally. Other things which can be done at home include yoga, balance drills, and playing catch with a family member. It doesn’t matter what you choose, the key is to stay consistent to see results.

The post What You Can Do To Maximize Home Fitness appeared first on Chris Ryan.

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Working out is the single greatest secret to longevity and your overall health. Nevertheless, working out can be draining on newcomers who haven’t developed some helpful post-workout recovery techniques. You may feel completely exhausted or even like you were hit by a truck after a serious grueling day at the gym. Below, we have published some interesting post-workout recovery hacks that are sure to have you pumped for 10 miles on the treadmill and some serious powerlifting by tomorrow.

#1: Ultra-Filtered Yogurt

When you work out, you are actually tearing your muscles. These micro-tears in your muscles force your body to regenerate the muscles with new amino acids pulled from the protein you eat. Protein is an amazing rejuvenation compound that can mean the difference between looking young and old.

Substances like sugar and fat tend to toxify the body with cholesterol and glycation processes that clog up arteries and cause our cells to become cancerous and malnourished.

Protein, on the other hand, is rich in all that collagen that is found in youthful people and that steak dinner you had last night. And one of the best low-fat or fat-free sources of protein is ultra-filtered yogurt. And you can get 50 grams of protein, enough to meet daily requirements, just by drinking a small bottle of ultra-filtered yogurt drinks.

Simply avoid anything with more than 9g of sugar per serving because that is more sugar than you’ll find in milk, which is your second-best source of natural protein. Protein shake mixes tend to have too many heavy metals and other stuff added that can be unhealthy for your body. Ditch the bodybuilder mix and stick with yogurt-based products.

#2: Bananas and Coconut Water

Bananas and coconut water both contain high levels of potassium. When you are dehydrated after a workout, imbibing potassium can help restore your electrolyte levels and activity without having to sip on a sports drink full of artificial preservatives, dyes, and sugar. If you take a diuretic, you will notice that nothing seems to help a dehydration headache better than coconut water. It is even better than a banana because your body is able to quickly absorb 250mg of potassium out of every 100g consumed.

#3: Essential Oils

You’d be amazed at how effective essential oil therapy is after a workout. Peppermint has been shown to reduce muscle pain while simultaneously boosting energy levels. Eucalyptus is a wonderful anti-inflammatory substance that will help you remove the lactic acid after an intense workout. And although these are only aromas, anyone who has tried the therapy will tell you that they are potent elixirs of life. The Doterra CPTG essential oil formulas are also coveted by many athletes for their post-workout recovery benefits because they are specially formulated and certified for optimal results.

#4: Epsom Salts

Although it sounds like something that your grandmother would use to soak her aching tootsies at night, a full body bath in Epsom salts is exactly what you need if your workout was a little more intense than you’d imagined. The secret mechanism behind Epsom salts is the magnesium that relaxes muscles and helps to break down the lactic acids that make muscle movements so painful.

Hot baths and hot compresses have been used since ancient times to relieve pain. Nowadays, the hot and cold compress effect can be attained by simply cycling your shower from cold to hot.

#5: CBD Oil

Hemp extracts that contain high levels of CBD are making their way into all facets of the Holistic healthcare world. CBD is an excellent way to stimulate your immune system and to calm down those overactive neurons after a hard day at the gym. CBD can help to eliminate toxins from your body and relieve any muscle aches, inflammation, and pain, all while helping you sleep deeper at night. Because there are no negative side-effects at low therapeutic doses, it is an excellent alternative to burning up your liver with Ibuprofen.

The post Post-Workout Recovery Hacks appeared first on Chris Ryan.

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If you’re one of many people around the world who only go as far into the water as their height lets them, then the time has come to learn how to swim. Why? Because it’s fun, it’s one of the best things you can do in the water aside from surfing, and it has the potential to become the best and most rigorous workout you ever had. And besides, swimming boasts numerous health benefits, so why not make it your mission to up your game this season?

On the other hand, if you’re an avid swimmer, then you know just how rigorous a swim session in the pool or the ocean can get if you apply the right technique and go the distance. Regardless, there are always new ways you can make your sessions even more challenging to help you become trim and healthy. Here are the five tips that will make you fall in love with swimming and make it the best workout ever.

Stretch and warm up like a pro

First things first, every amazing workout starts with a proper warm-up, and the same goes for swimming. In fact, warming up properly becomes especially important when you’re about to jump into a body of water, because skipping dynamic stretching and mobility work guarantees a nasty cramp in the middle of your swim. Now, you should know that the best thing to do in that scenario is to loosen up and let the water carry you until the cramp subsides, but why not prevent the whole thing if you can?

So, just do what the pro runners and endurance athletes do: warm up progressively on dry land. Include numerous functional movement patterns such as burpees, mountain climbers, jumping jacks, plyometrics, squatting, and pressing movements such as push-ups to prep your upper body for the workout as well. 

Make sure your flexible and mobile

Warming up is one thing, but loosening up is a whole different challenge all swimmers must overcome if they are to a) prevent cramps, b) ensure sustained force exertion, and c) nail their swimming technique. It doesn’t matter that you can’t touch the floor with your palms without bending your lower back, what does matter is that you make your joints and limbs mobile enough to go through the full range of motion while swimming.

Doing this will help you stay healthy all around, prevent injury, learn to swim faster, and just have a blast while doing it. Start with neck circles, and proceed down your body, making sure you stretch and mobilize every joint. A word of caution, though: take it easy with static stretching. The point of pre-workout flexibility and mobility is to prep the muscles and connective tissue for the workout, so use mobility drills with short stretches, and leave the long static stretching for your post-swim routine.

Pick the right swimwear

Just put on any piece of swimwear and head in, right? Well, not quite. There is a reason why modern brands innovate and come up with new swimwear materials and styles every year – in order to make swimming comfortable and to ensure minimal friction and drag. 

Picking out the right pair of swimsuit bottoms will make all the difference when it comes to the quality of your swim session, as it’ll make sure you can swim at full speed without any risk all the while enjoying the support you need. However, that doesn’t mean that you should choose specialized swimwear that pro athletes use – it just means that you should be mindful of the type of swimwear you choose if you want to make your workouts more efficient and effective.

Nail down your technique

It should go without saying that your technique can make or break your workout. Not only is it important that you master your preferred techniques, but it’s also important that you teach your family members how to swim properly as well in order to prevent injuries and incidents. 

If your technique is suboptimal, you will waste your energy, fatigue quickly, and lose your motivation to make swimming your go-to workout in the future. Practice your preferred style in a controlled environment, and don’t shy away from hiring an instructor for a couple of lessons – it’s just like hiring a personal trainer, and they will make all the difference.

Change up your style

And finally, be sure to change up your style from time to time. Much like switching up your routine in the gym, you need to challenge your body with new and unfamiliar movement patterns in order to create a new stimulus you can adapt to with regular exercise. Switching from a front crawl to a butterfly or a backstroke is a great way to take your water workouts to the next level and challenge your body like never before.

Wrapping up

Swimming is, without a doubt, one of the most aerobically-taxing workouts you can do, but only if you do it right. Use these tips to perfect your swimming routine, and fall in love with this type of exercise.

The post 5 Tips to Make Swimming the Best Workout You Ever Had appeared first on Chris Ryan.

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Your mind is the strongest part of your body. It is where you learn to control every aspect of who you are and what you can do. To become physically stronger you must first develop strong mental skills to help you learn to persevere and build a better you. It takes a solid mindset to be able to change bad habits and get past the daily stressors that you encounter. The mindset you have is what will control the energy you need to build yourself up physically. Here are a few tips to help you become mentally and physically stronger. Also, check out Urban Monk Nutrition on Facebook to learn more about natural supplements and other ways to build a strong foundation for a healthier lifestyle. 

Healthy Diet leads to a Healthy Body

The key to a healthy diet is to eat a diet that is as natural as possible. Many of the foods sold are full of added ingredients that will help to preserve the food longer so that manufacturers can get the most profit from the food sold. These added ingredients are not always very healthy and take away from the overall nutritional value of the foods you eat. Eating fresh fruits and vegetables is the first step in making the change to a better diet. Adding nuts, whole grains, and beans will also help to boost overall health and begin changing the mindset that dieting does not have to mean eating less food but instead it changes the way you eat. Once you make the mental change in how you shop and prepare meals then you will begin to see the physical changes you desire. 

Meditation Brings Focus and Calmness to The Mind

Studies have shown that meditation is one of the best ways to control the effects of stress and anxiety on the mind and body. Meditation helps teach the mind to focus and calm. Once the mind begins to learn these strategies then the body begins to reap the benefits. Meditation helps lower blood pressure, increase sleep patterns, and produce fewer stress hormones that can make people healthier overall. You will be able to better control your breathing and the fight or flight response when under pressure. Meditation improves memory and helps you to better focus on the things you need to do every day. Daily meditation can help you become physically and mentally stronger so that you will feel more overall success in the things you do. 

Exercise and Breathing is Key to Physical and Mental Health
Exercise is known for the benefits that come with it. It will help to build muscle, maintain a healthy weight, de-stress your mind, and many other things that build on a healthy lifestyle. What many do not know is the importance of breathing as you exercise. There is a better, more healthy way to breath when you are exercising. Taking deep breaths that come from the diaphragm will help to fill your lungs with oxygen so that you can get the full benefit of each breathe. Breathing at a steady pace will help distribute oxygen throughout your body in a more even way. It will help you to prevent injuries, control your blood pressure, and build endurance. It also helps you to focus on your breathing instead of outside distractions that interrupt your exercising routine. Learning the exercises that are right for you and learning to breathe properly while doing these exercises can help you to build your mental and physical strength.

The post Mental Strength Build Physical Strength That Aids in Success appeared first on Chris Ryan.

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Hiking

Hiking is one of the best things you can include your dog on. Whether you hike through mountains and forests, or rocks and desserts. Dogs want to be outside enjoying the fresh air with you. It is such a good form of exercise for both of you. If it is dark out or you are in an unfamiliar area, you can bring a leash to help protect your dog. You want to make sure when you are in the wilderness you are aware of your dog and don’t let him lick or eat anything. Harmful food for dogs can include toxic or poisonous plants, sticks, or animals. You need to be educated in the foods or anything out in the wild that may harm your dog. Dogs can get super sick if they consume things they are not supposed to.

Swimming

Heading out on your family activities and want to bring the dog? If you are headed to a lake in the great outdoors then your dog will be in heaven. Dogs are actually really good swimmers and you can go on all kinds of adventures with them on the lake. If your dog does not swim, this is a perfect opportunity for your to teach him! You can toss toys out for your dog to go fetch. Or you can just swim around and enjoy the day. This will be fun for the whole family, the kids will be thrilled that their cute puppy is out swimming with them.

Bike ride

Biking or mountain biking is a fun thing to do with your dog. They will get such a great workout in because they will be running to keep up with you. There is nothing better than biking throughout the mountains, besides biking throughout the mountains with your dog! Now if you do want to do this you have to do a few things to train your dog first so they are safe. Start off with smaller bike rides around your neighborhood so your dog gets used to the bike. Make sure your dog comes back to you immediately when you call him back. This is a safety precaution.

Camping

Camping is also an activity that you can bring your dog along for. You can either get him his own special doggy tent or he can bunk with you. Be careful if you have any campfires that your dog doesn’t get too close. Overall, it is a better experience with your furry friend by you. You may feel more secure and protected with them by your side. Although, still be mindful of animals around. If your dog is a big barker and is never quiet, you make want to be careful you don’t pick a camping spot around other campers as to not annoy them too much.

The post Exercises You Can Do With Your Dog appeared first on Chris Ryan.

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After a long day at work or school, it’s easy to fall into a routine of apathy. Parents often retreat into their smartphones or laptops, while the children watch TV, play video games, or sit on phones of their own. In a way, it’s understandable: Everyone’s tired after a long day at work and school. Yet, as everyone falls into their own individual electronic worlds, no one is actually spending any time together or interacting with each other.

Maybe you’ve never considered it before, but a great way to strengthen your family’s bond is by exercising together. Not only will you get to spend quality time with one another, but you will also be doing your body a favor!

To many, a family exercise routine sounds great, but they just don’t know where to begin. Here’s eight easy, fun, and (almost) entirely free ways you can get your family up and going.

Sign Up For A 5K

Training and running a 5-kilometer race as a family is a rewarding way to spend time together. Running a 5K (which is equivalent to 3.1 miles) is the perfect distance for a family to run. It’s a distance that’s long enough to be challenging, yet accessible to everyone in the family. Best of all, many 5K’s are designed to support local charities making your effort even more rewarding. How do you locate a race in your area? Search a site like Racewire to find local 5K’s near your home.

Take A Hike!

Do you like the idea of being outdoors, but running isn’t something that interests your family? How about taking a family hike? By doing some simple searching online, you can find trails, state and national parks, and other hiking options in your local area. You can even take your dog with you— after all, they’re part of the family too!

Join A Class

Some families like the idea of exercising together, but they need additional motivation to get it done. If that’s you, sign your whole family up for an exercise class. Although there may be some expense involved, paying a fee may actually keep you more accountable in following a fitness schedule.

What kind of classes should you consider? Check with your local gym or YMCA to see what programs they offer that are appropriate for the entire family. What about martial arts? Consider Krav Maga as a way to build self-confidence in both you and your children while improving everyone’s physical fitness.

Walk After Dinner

Looking to start a new, healthy habit that’s simple? Take an after-dinner walk a couple of nights a week. Use your smartphone or fitness band to keep track of your progress. To make sure you’re getting a decent workout, make sure to keep a pace that’s leisurely enough for a family conversation, yet brisk enough to get your heart rate into the fat-burning zone. You can easily walk a mile in 20 minutes at this pace.

Do Some Yard Work

Although yard work may not sound like good family exercise, there’s something wonderful about a family working together and sweating in the yard. Make no mistake, yard work is physical exercise! Get everyone outside and give each family member a task to accomplish. Just one rule: no earbuds! This allows everyone the opportunity to talk and have conversations as they work. Best of all: when you use yard work as a family exercise, you’ll not only feel better but your yard will look better, too!

Hit The Water

Whether it’s the beach, a lake, or even a pool in your backyard, swimming is an incredible full-body workout. On top of being a great low-impact exercise, there are few things that bring more laughter and joy than a group of people splashing in the water together. Everyone will be having so much fun that they’ll forget they’re getting fit at the same time! Other great outdoor activities you could try together include kayaking and stand-up paddle boarding.

Play Some Soccer

Soccer (or to the rest of the world, football) is a simple game that takes a lifetime to master. Best of all, you can play with a small number of people and still have a wonderful time. Simply get a soccer ball and a portable pop-up soccer goal, and you can play almost anywhere! Spend time kicking a ball back and forth between family members or arrange a mini-family game — whatever you choose, soccer is a fantastic way to build coordination, agility, and get your heart rate up into the fat burn zone.

Don’t Leave Home Without Them

Perhaps you already have a workout routine, but it’s your routine. You’re not in the habit of sharing your time at the box or gym with the rest of your family. That’s understandable because many people use their workout time as a way to clear their mind. But what if you decided that, once a week, you’d hit the gym together as a family?

Working out with kids is enjoyable and brings far more benefits than simply getting fit. You’ll also bond together as you teach your children how to do different exercises and how to utilize different machines. Share your workouts together, and you’ll pass on a lifetime love of fitness in the lives of your kids.

The post 8 Fun Ways to Exercise as a Family appeared first on Chris Ryan.

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Every fitness guru, food junkie, and everyone in between gets the correlation between a controlled diet plan, exercise routine, and the most effective results. Notwithstanding, those with medical or physical ailments require provisions in diet and or exercise that the average Joe does not require.

Heart Smart Regardless

A diet plan that contains nutrient embodied foods found in fruit, vegetables, grains, and lean proteins are what’s being derived here. Let’s not forget what to not do either. Sugar and salt in excess, and of course saturated and trans fats as well bare a great deal of figurative weight regarding a person’s well being and weight loss (including maintenance). Here you have the basis of a great recipe for a heart smart diet.

Anyone with a family history of high blood pressure,cholesterol, or heart disease should be cognizant of the lurking potential as mentioned.Nipping that probable harm in the bud before it blooms later in life–one needs to take action and take control of their dietary intake. It is never to say that a person can not indulge from time to time, but putting limits on the not-so- heart smart things eaten are necessary. All things considered–the diet needs to be coupled with an exercise routine, which does both a physique and a body good.

Sugar, Sugar, How’d You Get So High

It is no mystery, from laymen, to doctor, that if you have a family history somewhere close in the gene pool–you are an increased risk for blood sugar level issues. Diet and exercise, regardless of what type, or style of issue one may have is essential to anyone’s wellbeing for longevity, even with medicinal therapy. However, what may work well for Susie’s body, may not be as effective for Susie Jr. A nutritional diet and exercise guided by professionals is especially helpful to controlling blood sugar levels, as well as weight loss maintenance.

Speaking of blood–or blood types, relative to the individual, recent studies have inferred that when a person chooses a plan that consists of a blood type diet toward specific blood type

–A, B, AB, or O, it may prove beneficial here as well.

In specific relation with the subtopic of diabetes, people who have been diagnosed with the said (add cancer to this list also)…often tend to have A type blood. Therefore, scientists believe that a plant based diet may be the most helpful in the overall outcomes toward the greater good of a person’s system. While poultry and seafood are also recommended, dairy based proteins are helpful, but they may prove troublesome for some because of intolerance. Items such as keifer, yogurt, and various cheeses are good examples. Nuts are a wonderful protein source, however, A type blood carriers should steer away from walnuts, peanuts, and pumpkin seeds. The basic list of readily beneficial vegetables, fruits, grains, are also dictated for good health long term, and in the long run. Lastly– with a marriage of proper diet and a good exercise that is meant for an individual yields beneficial for most.

For Vanity’s Sake

Rule # 1: eat healthy and exercise: 

Rule #2: eat and exercise according to what’s needed for an individual. 

Rule#3: maintain by eating and exercising according to what is needed. 

Exercise and eat properly :nutrition is everything–alone, or with a good exercise routine, it is a must. The human body requires proper, and adequate nutrition to burn what needs to be burned, boost metabolism, and to maintain the hard work someone puts in.The rudimentary math of what goes in, comes out…good input–good results. Less sugar, salt, more water than any other liquids…more fruits and veggies, and less bad fats all yield weight loss for the long haul. A balanced diet of the stated, as well as exercise in conjunction with, will provide a weight loss and upkeep of it as well.

The Mediterranean Diet

This plan basically consists of ingesting a lot of good fats (avocados, nuts etc), good carbs (veggies and fruits) in conjunction with smaller amounts of meat and cheese products.Olive oil should also be considered a staple within this diet.Lastly but never least–regular physical activity of some type is added to the meal plans.

The post Eating Yourself Trim and Healthy–Let’s Work it Out appeared first on Chris Ryan.

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