Exercise Archives - Page 7 of 8 - Oh My Heartsie Girl

March 21, 2018

4 Morning Habits that Will Help You Power Through the Rest of Your Day

Mornings—you either love them or hate them. For morning people, the hours right before and after the rising of the sun are the most productive of the day. For the rest of humanity, mornings usually start with a fight against the all-too-familiar urge to stay in bed.

Some of the world’s most successful entrepreneurs and personalities start their day early; Richard Branson, Tim Cook, Howard Schultz, and Dwayne Johnson, just to name a few, are all up and about before 6 in the morning. But there are also many productive folks who start their day much later, like Mark Zuckerberg and Jay-Z, who both wake up at 8am. At the same time, many people point out that how efficiently you spend your time matters far more than what time you wake up or how many hours you spend working.

It can’t be denied, however, that how you spend your morning has a great effect on how the rest of your day will turn out. This is why many people, from business leaders to authors, have an established morning routine. Many agree that having a positive experience in the morning is a good start to having a successful day. A morning ritual, which is done just before you deal with all the stresses life has to bring, can help you have the right mindset and give you a better sense of control over your time. Some of the most common morning habits that can help you realign your thoughts include:

Waking up earlier. You know you’re going to have a difficult day if you start it by waking up later than you’re supposed to. Wake up late and you’d have to hurry through or completely skip your morning rituals, leaving you in a state of disarray as you go about your daily tasks. Getting up earlier, either by just a few minutes or by an entire hour, gives you enough time to adjust yourself to meet the demands of your surroundings. Sure, getting yourself out of bed early will cost a bit of effort on your part, but think of it as investing a few minutes on yourself and making sure that you’re ready to face the world.
You may not think that transcendental meditation is your thing, but remember that there are different ways of meditating. For some people, it involves maintaining a certain pose and chanting; for others, it may mean lighting a candle and concentrating on their goals for a few minutes. Regardless of how you choose to meditate, you can still benefit from the activity. Studies show that meditating for a few minutes can improve concentration, reduce stress and anxiety, and stimulate creativity, among many other good effects. It’s a good idea to calm your thoughts and refresh your mind before you tackle the affairs of the day.
Reviewing your goals. Take a good look at your goals before you head out and, if possible, reschedule your biggest task in the morning. Tackling big jobs first may seem overwhelming, but it’s much better than delaying the entire thing and dreading it for the rest of the day. Besides, people often have the highest level of energy in the morning. Once you’re done with the first task, you’ll feel more determined to complete the smaller, more trivial ones.
Exercising in the morning has plenty of benefits. It reduces stress, boosts confidence and the production of happy hormones, improves creativity and brainpower, and helps you stay fit, among many other positive effects. In addition, it also serves as a keystone habit that can help you develop other good habits. A few minutes of physical activity in the morning can go a long way in improving your day and the way you live.

Rising with the sun may be a struggle for many people, but starting your day with one or more of these tried and tested morning rituals may make it easier. These habits won’t make you a morning person if you’re not one, but they can help you gain control of your day and become more mindful of how you use and manage your time.

March 15, 2018

How To Have Fun With The Kids At The Playground

Whenever a kids get freedom to pursue anything and play freely, it generally the happiest moments for them. A kids become full of joy when he or she is taken to the playground. With rising pressure of studies burdened on children, they are not getting enough time to relax and indulge in outdoor activities. These activities not only develop the kid’s physical characteristics, but it also helps in developing the child’s mental abilities.

But to make the best enjoyment for your kids you also need to have an exciting playground decoration and playing ideas. Only expensive toys or fancy equipment’s can’t make outdoor play area that will thrill your kids. You can also have enough fun in your local playground especially if there’s rubber playground surfacing.

Here are some quick guides to on how you can make fun with kids on playground:

Swinging and Cross Kicks:

Every playground must have a swing. You and your kids can sit on swing and hold the chain. Lift your legs so that they’re parallel to the ground. Cross one leg over the other, then switch, maintaining your balance. Do this for sometimes can be a great way to have fun.

Slide Climbing:

Hold on to the sides of the slide, scramble to the top as quickly as you can, then slide down. This is a great fun. But be safe to get rid of accident. It will also have health benefits to your children body.

Play Football with kids:

Playing football on the playground is also a great way to have fun with your kids. It will also a good practice to tech your kids to play this game.

Waterslide:

If you can arrange a water slide setup on the playground. It can be a great way to have fun. Your kids can have a great fun with this. It will not cost you much but will be a great way to have fun.

Bring a jump rope:

Not all of the fun has to be on the equipment. Find some smooth ground in the dirt and show them how to jump rope. If it is just you and your child, you can show them how to jump and hold one end of the rope at the same time. This is great for the heart and lungs and you’ll have a lot of fun.

Hide and Seek:

Most parents have played with their kids, since hiding and finding is a common interest of small children. I’ve heard of all kinds of variations on this game. Sometimes you count to twenty, sometimes ten, sometimes one hundred. Sometimes there is a home base that you can run to and tag, becoming “safe,” sometimes you just wait to be found. The general idea is that one person is “it,” that person closes his or her eyes and counts to a certain number without looking and then he or she tries to find the others.

Freeze Tag:

This is a variation of Tag where if the person who is “it” tags you, you have to freeze where you are. Another participant can tag you to unfreeze you.

Find Hidden Objects:

Most of the kids love to play this. You can have an object and hide this is any place of the playground and kids need to find out this. This is also a great idea to have fun.

February 12, 2018

Improving Overall Health When Keeping Squats in Your Regime

Never Drop Your Squats

Squats are one exercise that can improve your overall health, in fact, no other exercise can provide the physical and health benefits of squats. They not only strengthen your legs, but they also help you lose weight, run faster and maintain mobility. Squats help you build muscle and increase muscle mass, especially when they are combined with other working out other areas of the body. When it is done properly, the squat activates an estimated 200 muscles in the body. It strengthens the largest muscles in the body and strengthens stabilizer muscles that help keep you mobile into old age as well as keep your balance. So grab your squat board and start your journey to overall fitness.

Building Muscles Throughout Your Body

If you haven’t done squats before, you can easily learn how to do them. It may take some practice to do them properly, but once you’ve learned the technique the benefits can be truly amazing for the legs and many areas of the body. Even though you are mainly working on your leg muscles, squats will also improve the strength of your lower and upper body, along with stimulating muscle growth throughout your whole body. The exercise fosters the release of hormones that are essential for the growth of muscle tissue.

Burning Fat and Losing Weight

As you tone and build more muscles, your body may be burning more calories which means burning fat and losing weight. This is a healthy and effective way to lose weight. You may burn up to 50 calories per day per pound of muscle. If you do squats to develop 10 pounds of muscle, you may burn 500 calories per day.

Keeping Knees Supple and Strong

Stretching and bending your knees strengthens your knee muscles and promotes blood and oxygen flow to the joints, keeping them strong and supple.

Getting Rid of Cellulite and Improving Circulation

Doing squats will help get the blood flowing throughout your whole body. Good circulation improves your overall health by increasing the oxygen and nutrients to all the muscles and vital organs. If the squats are done regularly cellulite can also be removed.

Digestion

The muscular action of the squat will improve the flow of fluids in your body which will stimulate the movement of wastes through your bowels ensuring regular bowel movements.

Non-impact

Squats being a low impact exercise are ideal for people with back, ankle or knee problems. Unlike using exercise equipment which focuses on specific muscles, when you do a squat every single muscle in your leg is being used. Just the simple act of keeping yourself upright and balanced gives your entire leg a good workout.

Improve Posture

One of the great benefits of squats is improving your posture. Along with this, your balance will improve. The balance that you will need to do your squats will help you to stand straight, sit erect, and walk tall. Your back muscles, in general, will be strengthened to avoid back pains that can be caused by sitting down for long periods.

Nothing compares to squats and they can be done almost anywhere. If there is one exercise you should be doing to improve your overall health it is squats. It builds your muscle mass to help you look toned and maintain a healthy weight.

January 26, 2018

5 Tips For Getting in Shape For The Summer

With summer approaching in less than a few months, it’s no doubt everybody wants to get in shape as soon as possible. Becoming fit and healthy is always a struggle to some, and we can see why. It takes a lot of patience and determination, and a truckload of discipline in order to see results. But don’t worry, this article will help you. Read on and you’ll find 5 tips to getting in shape for the summer. From fitness tips to health tips, we’ve got you covered. So what are you waiting for? Let’s dive in!

Set a goal for yourself

Goal setting is important in everything. If you want to get in shape, setting an attainable goal and a workable timeline is key. What is your target weight? Do you want to just lose weight or be fit too? It’s helpful to maintain a fitness journal to keep yourself in track with your goals. Measure your current weight, your waistline, and also include your arms, and thighs. Getting your BMI is also helpful in monitoring your progress.

When you set a goal for yourself, you become motivated to push further until you’ve reached that goal. But don’t be so hard on yourself. The entire weight loss journey, even when done properly, can still bring about frustrations. You may experience plateaus and even weight gain. But don’t worry, these phases will make sense if you’ve got the right stats to compare it with.

Choose the right supplements

You can only do so much with proper diet and exercise. If you want to level up your progress, take time to choose the right supplements. Natural and organic supplements like maxfit garcinia is helpful in maintaining your weight. It also helps you contain your cravings. If you’d like to build more muscles, try taking protein powders to catalyze muscle formation. There are several types of supplements you can use depending on how you want to stretch your fitness journey. The important thing is to look into the labels and make sure they’re safe, FDA approved, and based from natural ingredients.

Drink plenty of water

Water is an important factor in losing weight. Keeping yourself hydrated at all times curbs your appetite. It makes you feel full, which is important if you want to avoid eating more than you’re supposed to. Water also helps fuel your workouts. You’ll become more energized and your performance will improve if you’re well hydrated. Water boosts your metabolism as well, which is essential in breaking down the food we eat. It works in keeping our metabolism active and improves the amount of calories burned. There are tons more benefits to drinking water for weight loss so take note to always have bottle with you everywhere you go!

Exercise regularly

Regular exercise is something you want to get used to if you intend to get in shape and keep it that way. 3 times a week is ideal, even for beginners. You can start with cardio workouts like jogging, aerobics, or Zumba. Anything just to keep your heart rate pumping and your body sweating. Then do a variety and include strength training as well. A balance of cardio and strength training is important in making sure you’re not just thinning out but also becoming leaner.

Eat the right foods

Of course, never forget the importance of a balanced diet. Today, there are so many diets out there that claim to deliver the body we’ve always dreamed of. You can skip them, they’re all fad. Learn to identify which foods are healthy or not, then keep them in moderation. Eat a variety of fruits and vegetables every day. If you must eat starchy foods like rice and bread, keep them to at most one third of your daily food intake. It’s also helpful to choose the wholegrain versions of them. When it comes to milk and dairy products, always choose the low fat version. And of course, don’t forget to include protein rich foods in your diet as well. We’re talking about meat, fish, chicken, and eggs. Just because you’re trying to lose weight doesn’t mean you have to eat bland food. Enjoy your meals!