How Do You Expect Me To Stay in Shape Over The Holidays?

Just do it! J It’s that simple and here’s how!
I know that it’s already difficult to fit in an exercise program when you have nothing better to do in a normal day, then when you add in the Holidays your priorities for exercise go right to the bottom of the list. Heck, I would go as far to say that it drops off most peoples list all together if it was even on it.

So, let’s say that staying healthy and fit over the holidays is on your priority list. First, just so I’m clear we don’t want to add more stress to the already hectic holiday season by trying to stay on your regular exercise program. It is however important to stay active, not just for your health, but also for your sanity!

Being active over your holiday season will give you more energy, help reduce stress and help offset some of the extra calories that you will be consuming.
So, what is it going to take for you to find that balance? Well, I’ve assembled some helpful tips for your Happy Holiday Exercise pleasure! J

TIP #1 Be Prepared!

Hey, it’s tip number one for a reason! This is the most important thing. Make sure that you plan for any trips that you are taking. Remember, you don’t want this to be added stress and we all know what happens when we are not prepared for something. Check the area where you are going to be for any trails or parks where you can walk or run. Use the internet, it’s an amazing tool and you can find anything on there!

Search local gym listings. Call them and get there holiday hours and plan your workouts even before you leave. Don’t make the mistake of saying “ Oh….I’ll squeeze it in somewhere!” This is your health, it’s as important as anything else that you are doing. Oh….and there is no reason to feel guilty for taking care of yourself either, so that’s not an excuse!

Staying in a hotel? Call them to see what kind of fitness facility they have. Most hotels now days have fitness centers in them. They might not be as great as your gym, but remember the key is to stay active. It doesn’t have to be the Taj Mahal of gyms ( is that how you spell that?)!

TIP # 2 Use your body!

When’s the last time you did an all out, high intensity body weight workout? That’s right, body weight! People everywhere seem to forget about these exercises, but yet they yield some phenomenal results, not to mention they’re great for on the go!

Here’s a body weight circuit for on the go! Push ups, Overhead Squats (just holding your hands over top of your head, if you want to hold something to add weight, that’s great) Toe touches ( Ly on your back with your feet straight up in the air, reach and touch your toes while contracting your abs.) Do each of these to failure moving from one exercise to the next with little to no rest for 5 sets. You’ll get a workout!

TIP # 3 Get Out Of Your Head!

Yeah, that’s right get out of your head. You will find a million reasons why you can’t exercise over the holidays if you want to. The key is to make the decision and just do it! It’s your health, it’s important, it’s okay! What it is really going to come down to is how willing are you and is your health important enough to YOU?

There are all kinds of exercises from using bands, lunges, squats, push ups, crunches in front of the tv and the list goes on and on. How about, volunteering to shovel snow, rake some leaves, play with kids, or just jogging or walking everyday!

If you still have questions and you’re not sure what to do, but you are committed, then go to http://www.AskPatKing.com and I’ll be happy to answer those questions for you!
Happy Holidays To You!

High cholesterol is an indistinguishable danger to people and owing to its invisibility people often disregard the dangers related with it. Nevertheless, high cholesterol can lead to major health problems that can lead your life to the grave if not treated well. Typically it is the genes that are the main factors that increase high cholesterol. Nevertheless, obesity, physically inactiveness and eating foods that contain saturated fat and cholesterol can create the problems of high cholesterol.

The doctors order a blood test so that you can come to know about your cholesterol levels. The LDL cholesterol is known as “bad cholesterol” that is responsible for heart attack and other heart disease. Fatty streaks can show up in young arteries and autopsies on men as young as in their 20s show the presence of cholesterol. It can create a serious health threat, amplifying risk of heart attack and stroke, as the individuals go to their 40s, 50s and 60s.

Scientists aren’t sure how high cholesterol injures the arteries. One theory states that the fatty acids that carried by LDL get oxidized and then injure blood vessel walls. The greater the level of LDL in the blood more is the injury to the walls. An inflammatory reaction follows, the blood vessel responds in a similar way as a reaction to injury. It treats this as if you scratched your finger.

The liver produces sufficient cholesterol that is essential for our body, so we don’t require it much from our meals. However, many people get substantial amount of it from their diet and suffer with the disease. It blocks the arteries of our heart and plays a great role in the development of atherosclerosis. As it blocks the arteries, the people become weak in breathing and then it raises the risk of heart attack and stroke.

Atherosclerosis is the very slow process and it starts in the childhood and comes in its last stage after the age of 30s. The inner part or endothelium in a healthy artery is soft but powerful. Nevertheless, some kinds of diseases like diabetes, high blood pressure and high cholesterol can weaken it. The LDL carries the fatty acids in the blood vessel and then it become oxidized and damages the blood vessel walls. The high quantity of LDL can cause more damages for the body. Atherosclerosis starts when the white blood cells shifts into the inside layer and artery wall. Their structure alters into bubble cells which collects the fat and cholesterol in the body. There are some other elements, such as calcium that also collect cholesterol and can prove harmful to the body.

The fat and cholesterol clot and merge with the artery wall which creates an atheroma. The atheroma can decrease or block blood flow. When an atheroma bursts, it can generate a blood clot that causes heart attack or stroke. Frequently, atherosclerosis influences the left anterior descending coronary artery, the carotid arteries in the neck, and the abdominal aorta.

Sit Straight, walk straight and pay attention to your posture. These tips are not a part of your personality development, this is just to keep you away from those 80% of American citizens who will be suffering from back pain in the near future. So, if you have been slouching till now, its the time to wake up to the reality. Recent reports have suggested that our every day postures can trigger spasms and soreness. So whether you are sitting on in your office chair or walking down the street or simply lounging around do not forget to correct your posture. Here are some of the tips for you.

Forget the “attention” pose

A good posture does not require you to always stand like an army soldier. In fact one should stand in a relaxed and more balanced manner. Always pay attention to your posture and keep a check on it. Try to adjust it whenever you find it improper.

Say no to high heels

Well if you are a woman, its very difficult for you to do away with your heels. Nevertheless its time for you to wake up to the reality and choose between your body and your style. Style can be followed after maintaining a good body, but if you don’t have a fit and fine body, there is no point in flaunting your style.

Improve your Walk
Studies have revealed that walking properly can reduce back pain to some extent. While walking always maintain an equilibrium between both the legs and do not stretch your body unnecessarily as it may cause further trouble. Do not think rigid, think balanced and do not put excessive pressure on your heels.

Divide your load
Do not over load your shoulders with so many things. Try to divide the load equally among both the shoulders. We usually forget all these tips when doing our favorite works. Do not take it for granted or else it would further aggravate your back muscles thereby giving you severe pain.

Break less, Slump more
While watching television or surfing web or doing any other work , we usually spend most of the sitting, that is a real torture on your back. Whenever you sit, always sit with your feet flat on the floor making a ninety degree angle. Whenever you get up do not forget to stand straight and then stretch afterwards.

Stretch Your Hammy’s regularly!

Very often people suffer from lower back pain because their hamstrings are tight. Tight hamstrings could be pulling on your lower back muscles and causing you discomfort. Try stretching your hamstrings for about 10 minutes each day.

This simple steps can help you reduce that severe back pain.

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After a recent study conducted on red wine, researchers claim that a special chemical extracted from red wine can in future help in maintaining a “genetically young” heart.

The researchers at the University of Wisconsin-Madison found that the chemical called resveratrol seemed to halt the changes related to age in the way the heart genes function. This chemical is found in grapes, pomegranates and red wine and is thought to be the mystery behind the greater longevity of the French despite consuming a diet which is rich in animal fats that clog the arteries. It is popularly known as the “French Paradox”.

The chemical was tested on middle-aged mice whose gene expression showed fewer changes over the years as compared to the other mice. This brought the study closer to the middle-aged people’s “consumption reality”. Similarities were noticed between the effects produced in the genes of the mice kept on resveratrol and that of the mice kept on a lowcalorie diet breeding speculations about the similar effects of the two. The natural process of aging in humans and animals is due to the changes produced in the expression or function of genes existing in the body organs. The exact changes produced by the genes have not been understood till now but this process leads to gradual, overall deterioration or weakening.

But what may not come as a good news for the wine lovers is that one cannot benefit from the chemical by drinking wine as this special chemical does not stay in the body long enough to produce any effects. Drinking wine would not be beneficial in any case as the liver metabolizes the resveratrol molecule leading to its quick removal from the stream of blood. The only way in which some effect can be produced in the body is to consume the wine in gallons which can’t be recommended in any case. The development of the chemical through further research into a form that would have some effect on the human body seems to be the only solution.