3 core strength exercises

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Note: Please be careful because this may lead to serious injuries or gradual injury over a period of time if not done properly. Also consult your doctor before attempting any exercises

Following these exercises, they can slowly build your strength just by using our own build weight. Firstly start by doing small reps and after your body are used to the exercise you can either do:

1, go for it until you drop,

2 set a target like 100 after six weeks or break it up into smaller chunks

REMEMBER:

Don’t overdo it, it can lead to injury.

Drink plenty of water to replace any loss fluids.

Breathe naturally unless your weight training seriously just breathe,

(The following methods and exercises are found on blackberry apps so have a look at your blackberry store)

Squats
1. Stand up straight with your feet firmly planted on the ground.
2. Maintain a straight back by focusing on an object directly ahead of you at eye level.
3. Contract your abdominal muscles as you bend your legs at the knees.
4. Stretch your arms out ahead of you, lightly position your hands behind your ears or hold your arms at your side as you slowly lower yourself into a squatting position.
5. Lower your body to a position where your thighs are almost parallel to the floor. Return to the starting position and repeat.
6. Do not allow your buttocks to drop down lower than your knees when you lower your body towards the ground. This is done to avoid stress on the knee joint.

Push ups

1, a pushup is a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms.
2. Here are the steps to perform a good form pushup.
3. Assume a prone position on the floor or other rigid surface that’s able to support your body weight. Keep your feet together!!!
4. Place your hands under yourself on the floor, approximately shoulder width apart.
5. Raise yourself using your arms.
6. Keep your elbows close to your body for more resistance. Keep your head facing forward. Try to have the tip of your nose pointed directly ahead.
7. Raise yourself by attempting to push the ground away from you.

Sit ups

1. Lie on your Back on the ground.
2. Place your hands on opposing shoulders, so that your arms are crossed over your chest
3. Tighten your abdominal muscles gently by drawing in your belly button to your spine.
4. Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades.

5. Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground.

Looking after yourself. (New year resolution part 1)

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Although some mental illnesses may be genetically predetermined, or otherwise unavoidable, there are ways to keep the blues at bay and make sure your mind and body stay healthy and happy,’ – Thesite.org

Making new year’s resolution and keeping them are a hard thing to do so I made two and replaced my old traditional one ‘no smoking’ (By the way I never smoked)

The two I made are:

  1. Look after yourself
  2. Grabbing opportunities

(The second one is different post.)

I believe if you can’t look after yourself, how you can look after your family, friends, and loved ones. So a few tips on looking after yourself

Eat well and keep fit

Eating regular, healthy meals and doing exercises can make a difference in your mood and gives you a confidence boost. Also you will feel more energetic, look fit and tone. So here is a 3, 2, 1 challenges! 3 = meals, 2 = snacks, 1 = litre of water

Do something you love

Firstly write a list of all the things you love doing. Then do one small thing every day and have bigger things to look forward as well. Hobby and interests is great it keeps your mind going plus you have something to do in your time but, don’t allow it to take over your life, otherwise ten hobbies could end up being one!

Make lots of friends

Get out and meet new people but remember avoid people who drag you down all of the time and never give anything back in return. Always seek out people who support, feel inspired and make you laugh.

Learn to handle stress

Never be afraid of any challenges, overcome them will help you increase your confidence. Learn some techniques to help you relax like meditation, rather than slothing out or getting drunk.

Big yourself up

Make a list of all the good qualities and get a friend to help you. You will be surprised how long it will turn out and you can use it to remind yourself from time to time.

Stay out of a downwards spiral

Don’t dwell on negative things you will spiral down and may end up being depress. Avoid sitting around doing nothing for days. Keep busy, think positive, and relax yourself.

Keep your brain active

Never stop learning new skills, refresh your other skills, and teach your skills to others.

Don’t worry, be silly

Ignore the unimportant things that niggle you, break large unpleasant tasks down into small, digestible chunks. Also have a sense of humour and try to see the funnier side if situations.

Boosting your memory

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Have I locked the front door? What’s that person’s name? Where do I put those keys? When that persons birthday?

These questions are the most familiar ones we come across our daily lives. If it’s hard remembering and answering these questions then the World Memory Championships are out of the question since its memorizing words, decks of cards and numbers.

As I am trying to improve my brain mainly in Logic, Maths, Memory, Visual, and Focus, hoping to have a healthier mind and seeing if a myth is true ‘your only psychic if you use all parts of the brain’

Here are tips that will improve your memory:

Don’t cram

Never cram anything in one day instead spread it out into many days or weeks.

Use Images

Another way to remember something is to use pictures like if you met a person called Joe Well, imagine a well. You can get more creative with unusual names. Also the best thing is imagining is another part of your mind activated.

Create Cues

If you got something to do like taking a pill at a certain time, create a cue like watching your favourite program then after it ends take your pill.

Chunk it

If you have long bits of information like numbers or music sheets. Break it up into chunks. Like for example 87802345522340 break it into sections like 87 80 23 45 52 23 40

Be boring

The best way to remember stuff by putting them in the same place every time. Like for example I put my works stuff (clock card, dairy, cardinals card, cutter and keys to locker) in a neat pile on the table.

Omega –3

Omega-3, found mainly in oily fish (sardines and mackerel etc) as well as walnuts, pumpkin seeds, helps to build and maintain Myelin. Myelin in a fatty substance that helps the nervous system which fires up your concentration.

Healthy Diet

Eating eggs, liver, chicken and soybeans, can help to protect the brain and boost memory. Also eating dark leafy vegetables, berries, tomatoes, nuts and seeds are all good memory foods

Get Teaching

After learning something new teach to a friend or family because it will recollect the materials you have learnt.

Write

Write information down instead of hammering at the keyboard helps your brain process the information. So get scribbling when learning

Repeat Again

Repeat information again (or verbal drilling it) can help it to stick it in there.

Challenge Yourself

Engaging activities that require your concentration like Sudoku, new language or new recipes helps you maintain your skills as you grow older.

Meditate

This helps you relax as well as helping your decision making, attention and memory. Focus on an image, sound or your own.

Zumba fitness (1)

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The newest exercise craze. i bought it for the wii to see what the hype is all about. firstly i loaded the game and set the belt up ready for the workout. i tried the tutorial lessons and found it amusing so i went straight to the 20 minute exercise. it was fast, energetic and amazing. fusing the exercise moves into a Latino routine from salsa, merengue and more. also it has a calendar to keep progress so Sunday and Wednesday zumba time!