Five Tips for Thriving and Managing your Diabetes

For a person living with a chronic illness like diabetes, each day comes with extra planning. Unlike other people, the average day for people with this condition requires a lot of forward thinking and other factors to consider. Visiting a family practice doctor who specializes in diabetic care is highly recommended. It’s important that you manage your diabetic condition by coming up with small, tangible steps that will help you overcome burnout and distress thereby improving your everyday life. Here are tips to help you stay healthy and keep smiling.  

Take your Medication

First things first, taking your medication should be so obvious as it will help you live a long, happy, and healthy life. Of course, living with this condition can be overwhelming at times, but you don’t what to ignore your medication, whether in injections or pill form. 

Dine out Right

Well, no one said you should eat a special ‘diabetes diet.’ There’s no such a thing. What you need is a healthy nutritious diet. Making healthy choices isn’t an option. If you’re visiting a friend during the holiday, you might want to request for some modifications to the menu. It’s not going to always be easy to stick to a healthy diet. However, it’s possible when you prepare and plan ahead of time.  Avoid junk food, cakes, fizzy drinks, cakes, and refined carbohydrates. These foods aren’t good for you. 

Make Exercise Fun and Easy

The goal is to stay active. Slowly ease into an exercise routine that works for you. You could start with something as simple as walking and jogging. At least get thirty to sixty minutes of exercise most days of the week. Of course, you’ll have to plan ahead for this to work, especially if you have a busy schedule. Choosing activities you enjoy doing will motivate you to keep exercising. Whether it’s walking, gardening, bike riding, swimming or running, be sure to find time to be active each day. 

Ask for Support and Consider Joining a Community

You need a team that can not only educate you and hold you accountable but also support you when it comes to clarifying your struggles and thoughts and improving your blood sugar management. Whether you think you’re well controlled or you’re still trying to get yourself together, it’s important you seek support from family, friends, or your doctor. You don’t have to be alone. Remember this is a chronic condition and it’s exhausting and relentless. Joining a community will help you cope up with all the struggles and daily irritations about the condition. 

Check your Levels often

No matter how long you’ve had your condition and how much you know about it, you still need to keep going for regular checkups. That’s one way to keep your motivation up. You also have to check your blood sugar levels often. You want to be aware of where you are at the moment so you can know the best decisions to make when it comes to meals and activities. Work hand in hand with your clinic or doctor to monitor the condition and implement the necessary changes in your daily routine. 

In conclusion, there are other small steps that can help you manage this condition including getting enough sleep, managing your stress, and adjusting your attitude to focus your energy on things you can control. The chronic condition doesn’t have to hold you back or limit you from traveling, eating well at home, going to school, working, and doing other things you enjoy. Just be sure to plan yourself well with the mentioned steps.

HOW TO IMPROVE YOUR MUSCLE RECOVERY AFTER TRAINING

Whether you are an occasional runner or a regular at the gym, you should consider muscle recovery as an essential part of your workout. Recovering correctly will help you feel better, progress effectively (especially after strength training) and avoid injuries.

When you train, you could say that you are physically “breaking” the body: muscle fibers, tissues, etc. It occurs especially when practicing certain types of exercises, such as weightlifting. 

Precisely, a study published in the European Journal of Sports Science has shown that exercise affects muscle fibers.

Muscles are made up of numerous fibers, such as ropes, and some of them can break with effort. If we do not provide them with the necessary time to recover, we are training every time on a broken tissue. And the benefits we seek training (speed, agility, strength, or power ) are not only obtained during training but also during the recovery time.

Before continuing the training, it is crucial to give the muscles time to recover. On the contrary, reducing recovery time can cause symptoms of excessive training, such as decreased performance, high blood pressure, lack of sleep, or reduced strength.

Muscle recovery after exercise 

There are three fundamental pillars for recovery:

Diet: 

Muscles need protein to rebuild. A diet based on whole foods and rich in antioxidants can help to produce the necessary changes in the body between workouts. In this way, we will be better when the next training arrives.

Sleep

The quantity and quality of sleep are essential for optimal recovery. Deep sleep is of the utmost importance because it is when the metabolic activity is at its lowest point and when the endocrine system increases the secretion of androgens and growth hormones, essential for muscle repair and the promotion of fat oxidation. Therefore, as explained by the National Council for Certified Personal Trainers (NCCPT), during deep sleep, the body can divert all its attention to growth and repair.

Hydrate

When you sweat, you lose water and electrolytes, especially sodium. Exercising while you are dehydrated can cause greater damage to the muscles and reduce the body’s ability to recover.

You can also relax your muscles by performing these methods:

Stretching

Before training, stretching prepares the muscle to work properly. And after exercise, stretching is useful to eliminate muscle tension and restore relaxation.

Massages

Relieving tension in the muscles after a weightlifting session is essential to recover earlier. One of the best ways to do this is to undergo a massage, as it can significantly reduce pain.

Rest days

To recover muscles properly, some rest day is necessary. In this way, we give the body the required time to move from muscle recovery to muscle reconstruction.…

5 aspects to consider after exercise

After physical activity, it is very comfortable to lie on the sofa and take a few bites of your favorite food, but it may not be as convenient. Here are 5 aspects to consider after exercise to feel healthier and full of vitality.

1- Stretches

At the end of the training, you cannot skip the stretches. They help in the prevention of injuries of post-training pain, and we will also get the muscles to recover their flexibility after physical exertion. Keep in mind that flexible muscles are less prone to injury. It won’t take you too long, about ten minutes. 

2- Decrease in training

Regardless of the physical exercise you do, whether it be running, swimming, cycling, etc., it is necessary to face a period of slowing down or decreasing the effort at the end of the session. In the case that you do a cardio activity, your heart rate will be very high, so by lowering the intensity for a few minutes. We will be able to decrease the pulsations progressively. You cannot stop moist after a very rough exercise.

3- Hydration

To avoid dehydration, it is necessary to replace the loss of fluids that occur during sports activity. When the exercise lengthens around the hour, it will be enough with the water, but if it lengthens much more, it will be necessary to consume an isotonic drink to recover salts and sugars. There is a trick to check the amount of liquid to consume. You just have to weigh yourself before and after exercise. For every half kilo, it should be consumed around half a liter of water. When you go to the bathroom after physical exertion and urine of a yellowish color, that will be a symptom of dehydration. It would be advisable to drink water every bit, both during and after the activity.

4- Food

Some may think that it is a contradiction to eat after sports. However, at the time you eat healthy foods at the end of the session, you will be replenishing energy and repairing the body, but not replacing the burned fat. A natural fruit smoothie, nuts, or a piece of fruit may be the most appropriate option to regain strength.

5- Rest

With this, we will be able to recompose the muscular tissue, the nervous system, and the hormonal levels. Athletes should sleep between 7 and 8 hours a day, increasing the time in the days before a competition. Even the nap would also make a lot of sense in this case.

With these tips, you will feel much better that day, but also in the next training. You will be more recovered from all the efforts made. It’s about trying it and experiencing those good feelings. These are aspects that cannot be negotiated.…

5 very fast abdominal exercises

If you want to reduce and tone the abdomen, the most effective way is to perform daily abdominal exercises that help you burn fat fast. There are some that are incredibly simple and help you eliminate belly fat in a few weeks. If you combine them with a diet to lose weight, you will have a flat stomach in no time. Keep in mind that it is convenient that, before starting, do some warm-up exercises.

Effective and fast abdominal exercises

Leg lift

These abs allow toning the lower abs. 2 series of them are performed, repeating the exercise 15 times. This exercise involves lying on the floor on your back, with your palms facing down, close to your thighs. Then raise your legs and place them as vertically as you can. Then lower your legs without touching the ground, raise them again, and so on.

The ship’s pose

This exercise is a yoga asana that is very quick to do and very effective in strengthening the abdominals. To do this, sit on the floor with your legs straight and your back straight. Raise your knees and keep your calves parallel to the floor while balancing backward and bringing your hands forward. Hold the position for 5 inhalations and exhalations.

Touch the toes

One of the simplest and fastest abdominal exercises consists of lying on the floor with your body well extended and then getting up, bringing the body forward while trying to touch the tips of your feet. Repeat it 8 times and increase the repetitions as you strengthen the muscles.

Against the wall

fit young woman exercising to keep in shape - against the wall exercise stock photos and pictures

This is one of the most effective abs to strengthen the lower abs. It consists of lying on the floor, with your feet resting on the wall and your hands behind your head. In that position, perform the abdominal exercises in a series of 10.

Abdominal iron

The iron is a very easy abdominal exercise and can be done several times a day to tone the belly quickly. To do this, lean on the floor with your hands and toes, looking down and with your hands at shoulder height. Your body should stay straight for 20 seconds while contracting the muscles of the abdomen.

With these fast abs, you can reduce your abdomen and strengthen your muscles to show off a perfect silhouette in a short time. If you combine them with a healthy diet, you will see the results in just a few days.

Share with your friends the best ways to exercise your abs.…

The best techniques to burn fat on the hips

Did you think it was not possible to lose fat in the hip area? The same thing was thought for a long time. However, recent studies appeal, on the contrary. Also, ask yourself the following question: Does everyone have the same levels of fat in the same body areas? No, right? We are going to address this topic that you are sure to find interesting.

Why does fat form on the hips?

Previously we thought that adipocytes were common throughout the body mass. And, in this way, if their levels were increased or decreased, they did so proportionally. However, we ask you the same prologue question to bring you to a rational resolution: Do all people accumulate subcutaneous fat in the same sectors? Well, of course, women and men have differences in this aspect due to evolutionary and biological reasons.

Tips to lose fat in the hip area

Let’s base on the main theme of the article, the hips. We proceed to explain quality guidelines to improve this area:

1. Concurrent Training

Intersperse a cardiovascular series where the area is involved, indoor-cycle type, and then an exercise of specific strength of the area. 

2. Avoid miraculous products

In this life, everything entails an effort, forgets ‘magic’ creams and products with inappropriate side effects for the central and peripheral nervous system. Always consult your doubts with a sports professional, be it your personal trainer, physical trainer, or trusted physiotherapist.

3. Correct nutrition and rest

Not only train, but also feed yourself wisely. It is not about restricting purely, and it is about balancing until you turn healthy. Organize your breaks after exercising consistently and according to your goals and physical limitations.

Interesting exercises to reduce the accumulated fat in the hips

First, we have to say that the majority of lower train exercises will have a favorable impact on improving fat parameters of hip muscle. Take note:

Plates with hip joint mobility

The position of plates will strengthen the area and force you to create a base position of isometric tension. Starting from there, any movement you make, especially if it is with an external load as a low pulley or ankle ballast, will multiply the results.

Plates with waist twists

This exercise involves complexity and technique; it is based on ‘trying’ to support each outer side of the hip, the tensor area of ​​the fascia lata, over and over again, causing twists that strengthen the entire ear.

Hip bridge

Very simple exercise, we go to the supine position. And we raise the hip in the vertical plane. The higher, the better, without committing to injuries. And, if you can endure isometric tension in the final phase of the concentric act, even better.…

6 tips to avoid tired legs after running

The feeling of having tired legs after a training session is very common among runners. This disaster, which affects beginners and expert runners alike, maybe due to various reasons or circumstances, the most common being inadequate rest, poor hydration, or improper training.

If you want to avoid that unpleasant sensation, follow these tips to avoid heavy legs after running. Take note!

1. Warm-up and stretch

Both the warm-up and the return to calm are very important parts of every training session, and you should not skip them. Before starting to run at your usual pace, warm up with a gentle run and some mobility exercises.

Similarly, when you finish, it is vital to spend a few minutes stretching. These help muscle recovery and improve circulation, something key to avoiding tired legs.

2. Hydrate

If you have been running for some time, you are likely to know the disastrous consequences of dehydration. With a loss of fluid of only 1% of your body weight, your muscular performance, and your ability to regulate the temperature already begin to decrease.

Headaches and tired legs may also appear. Run with a bottle of water or a hydration belt, or prepare stops at fountains or points where you can hydrate.

3. Rest

It seems so basic that it is necessary to say it, but sometimes you have to remember to rest after exercising. The recovery is essential in any training program, and without it, not only no improvement but falls into inconvenience.

4. Sleep with your legs elevated

Another good remedy to avoid tired legs, especially at bedtime, is to put them elevated. You do not need the inclination to be very large. Usually, it will be enough to place the feet on one or two cushions to notice the improvement quickly.

Putting your legs elevated is a basic measure to help improve circulation, especially for people with low blood pressure. Spending in this way will help your circulation and, therefore, better recovery of your legs.

5. Look for smooth surfaces

It is very common to run on asphalt or cement; most of the routes in the cities are paved. However, if you are a beginner or run great distances, the continuous punishment of walk-on asphalt ends up being noticed.

The hard surfaces return the impact to our feet and legs, which inevitably end up suffering. If you can, try to run on surfaces such as dirt or grass. Also, keep in mind that on the slopes, your legs also suffer more.

6. Find your pace

You may be forcing your pace without being aware of it. The longer the stride you make when running, the more impact on the legs is noted.

Try to shorten your walk a bit in your sessions. At first, it is annoying and complicated to have to do it consciously, but it will not take long to automate it, and you will notice the improvement in your legs.

The 5 types of high intensity training or HIIT you should know

The word HIIT is not unknown to most athletes who have investigated a little in the world of training methods. These four letters are the acronym for High Intensity Interval Training. It was used in the 1970s by athletics coach Peter Coe, who in the 1970s trained his son with this method. Peter Coe had Sebastien run in 200-meter sprint series, among which he rested for only 30 seconds.

Today, the Peter Coe method is still used in many athletic workouts, maintaining this same structure. In addition, a whole series of types of HIIT have emerged, such as the Tabata method or the Timmons that you will be interested in knowing. Keep reading!

What are HIIT workouts?

The HIIT workouts are based on alternating series or stages of high intensity training with small recovery periods. These breaks, which are of short duration, do not allow a total recovery of the pulsations. In this way, we work with very demanding exercises that report very large benefits in a very short time.

High intensity training systems are more effective proven today. Therefore, there are many athletes and coaches that incorporate them into their routines. One of its main benefits, without going any further, is its great ability to burn fat. However, there are many types of high intensity training, and although HIIT is the best known, it is worth seeing some more.

Remember that these training methods are very demanding . Therefore, they are discouraged for beginners or people with obesity or heart problems.

1. Tabata method

The Tabata method was created by the researcher and skating coach Izumi Tabata in 1996. His method was created seeking to optimize the HIIT to improve the VO2Max increase further. To do this, he designed a routine that consists of alternating 8 series of 20 seconds at maximum intensity with only 10 seconds of rest between them. You can lose weight by practicing Tabata every week.

2. Gibala method

Developed in 2009, this type of high intensity training is created for non-professional athletes. Your routines should be done three times a week. In them, between 8 and 12 series of maximum intensity are carried out for 60 seconds, followed by a rest of 75 seconds. There is a less demanding version in which the intensity is reduced a little, and the recovery period is 60 seconds.

3. Timmons method

This is a method of training of high intensity of especially short duration, since it has only 3 series or cycles of maximum intensity for 20 seconds, with 2 minutes of rest at a low or medium intensity. It is prepared to be practiced 3 times a week, providing some benefits in exchange for a very short time of maximum intensity.

4. Method of descending stairs

In this method, we work with series that begins with a certain duration, which decreases with each subsequent repetition. For example, we could do a series of 50 seconds of push-ups, rest 20 seconds and continue with another series of 40 seconds, rest, then one of 30, and so on until we reach a final series of 10 seconds.

The number of series can be increased or reduced depending on the physical form and the exercise in particular. The idea is always to reach the last limit.

5. Crossfit

The crossfit, well known today, is also a kind of high – intensity training. It is a high intensity training that seeks to reproduce functional movements, combining them with exercises typical of gymnastics or weightlifting, among others. Its popularity is due to the wide variety of exercises it offers.

Habits of a healthy woman, have nothing to do with being thin or curvy

A healthy woman never overlooks these healthy habits, no matter if she is thin or curvy.

It is common that in these times, we get to confuse the concept of healthy with stop eating, make extreme diets, or subject our body to strenuous exercises. But the reality is that any woman, whether thin or curvy, can lead a healthy lifestyle that has nothing to do with limits.

To stay active, energetic, and better with yourself, you just have to follow these simple healthy habits.

Drink water, lots of water

Recommended is two liters of water a day, preferably pure, forget about sugary drinks so that you will feel hydrated for longer. Remember that sugar hurts your body. Therefore you must be responsible for its consumption and drink soda, for example, from time to time. Healthy women can consume sugar, only moderately.

Perform exercises 3 times a week

Exercising is an indispensable activity that goes beyond staying strong or healthy; in fact, the body requires exercising at least three times a week. If time is the problem, you can start by doing small 15-minute routines at home at least 3 times a week.

Do not skip the meal

Among the habits that any healthy woman should have is to comply with their respective meals a day, which should be divided between breakfast, lunch, and dinner, plus two snacks. It is essential to know what foods can harm your body and what are the hours to feed. Junk food goes to the backdrop, taking into account that you can only accept a craving from time to time, without passing the limits or falling into excess.

Consume little alcohol

The measure to take in women is much smaller than that considered for men, taking into account the weight and size of each. Women who have healthy habits do not consume large amounts of alcohol, as these types of drinks dehydrate the skin, and some are full of calories and sugars.

Always have a positive attitude

Maintaining a positive attitude towards life is more powerful than all the diets, exercises, and remedies that detoxify the body. Healthy women always smile and are positive, keeping their heads up and looking for the best way to achieve all their goals. The attitude to face life has to do with the success you succeed in all your goals.

A simple formula is not to do anything in excess, including eating or even exercise.…

Sports Injury advancements

Get a good warm up

To many times a great athlete is let down by their own body becuase they did not take the time to warm it up. Doing a short 5-10 minute routine before a full body workout will begin to get the blood flowing to the areas needed for optimal performance

allow your muscles to relax

During your warmup you need to stretch. This will lengthen the muscle and give it time to rebound and relax. Allow for about 10 seconds per muscle.

Muscles are like rubberbands

Now that your body is warmed up you can begin to bounce around and perform at a high level. Keeping this elastically in your muscles will prevent you from stretching and tearing a muscle or tendon.

Perform the movements correctly

During your workout be sure to perform each movement with grace and full range of motion. If you dont use the proper form then you are asking for more time on the couch and out of the game.

Gear Matters

Advances in modern day fitness have been amazing. You can have great protection from the type of gear you choose. Do not overlook this step!

Balance your need for activity

As fun as the court or field may be – dont over do it. Make sure you have time to relax and let your body repair from the tasks you book yourself through.

Try something new

The body has a remarkable way to adapt to changes. So thats why you want to keep it guessing. By doing different routines every 90 days.

Fuel your body correctly

Good fuel means good energy. Make sure your meal plan is balanced with lots of natural whole foods for energy.

Water is the number 1 nutrient

Speaking of fuel! Water is the most critical element for your performance. Water helps to create the body functions you need for engery and homornonal balance. When hydration drops your body is not operating at its highest potential.

See a professional

A full physical exam is a great preventative measure to take before the start of your new adventure.

Stay tuned for our next post where we talk about the advances in regenerative medicine like Stem Cells! This youtube video gives you a great introduction!