Many people have questions about how many sets they should do for and exercise and how many reps as well as how many exercises for each muscle group. The question is very large and the answer is even larger as it depends on what your goals are. How many exercises per muscle group First of […]
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https://ift.tt/2pMHimjIt is very important to keep our motivation and to make changes or at least keep changes in our life that are good while at the same time pushing out bad habits. The problem that we sometimes run into though is complacency. The Danger of Complacency Complacency always rears its head at the same time […]
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https://ift.tt/2oTWspEThere is a nutty story making the rounds today about a woman that drank hand sanitizer, you know the stuff that you rub on your hands as a disinfectant. The people in the know about how to find alcoholic beverages in strange places apparently know that hand sanitizer is mostly alcohol…and probably do not care that it is very dangerous to drink.
The 49-year-old Maryland inmate seemed seriously sick after he drank from a gallon-container of hand sanitizer. Described as “loony,” “red-eyed” and “combative,” officials whisked him to a nearby Baltimore hospital for treatment.
But they quickly discovered he wasn’t ill — just very, very drunk on Purell.
The October incident, detailed Wednesday in the New England Journal of Medicine as one of the first documented cases of its kind, has raised questions about the potential abuse of alcohol-based hand sanitizers by teenagers and other at-risk groups.
“The widespread use of hand sanitizer is fraught with a great deal of danger,” said Suzanne Doyon, medical director of the Maryland Poison Center, who co-authored a letter in the journal about the case. “From an infection control perspective they are excellent, but there is this risk involved.”
Purell, which is 70 per cent alcohol, is far more potent than conventional drinks such as beer (five per cent), wine (10 per cent) or hard liquor (40 per cent)
Since the October incident, the Maryland Poison Center has received reports from five or six other adults in the state who consumed hand sanitizer because “they were looking for a buzz,” Doyon said.
A spokeswoman for Johnson & Johnson, the maker of Purell, said when used as directed, Purell is “safe and effective.”
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https://ift.tt/2RBqqr6I was wondering how long it would take for something shocking to happen besides the images of childhood obesity. The Boston Globe is running a story about a $250,000 billboard campaign designed at getting parents to start acting in their kids interest in fighting the fat.
The campaign also will include television spots and print advertisements. In addition to the campaign, the foundation has handed out more than $1 million in grants to schools, community centers, and social service groups for fitness, nutrition, and health education programs aimed at reducing obesity.
The campaign is directed at parents, not children, for a reason, Martin D. Cohen , president of the MetroWest Community Health Care Foundation says.
“In targeting children, we [would be] competing with every other advertiser — all the cereals, the McDonald’s, the Pepsi, Coke, and so forth,” Cohen said. “But the issues surrounding food are largely controlled by parents. They buy the groceries. They cook the food. They are deciding what’s in the refrigerator.”
Childhood obesity has been a big issue for a number of years and has been highlighted on almost every talkshow as well as shows like “The Biggest Loser” and the movie “Supersize Me”. There have been a few changes in recent years but nothing outside of schools banning pop and lots of people talking.
I hope that this billboard campaign can start getting a dialog started and maybe even get programs outside of schools like fully integrated sports, meal and snack info targeting kids that is not based on high fat foods the way things are now and lastly a real push from government giving a national awareness program on eating and exercise that is aimed at kids and parents and not just advertising that is cute and artistic instead of loud and effective.
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https://ift.tt/2PaqdhHStretching in the morning for many people, exercising the first thing in the morning is convenient. It may or may not be the most welcome time, but it is convenient.
Some people are morning people like me, ready to dash out into daily living with oomph. Many more people are very slow getting going in the morning and need a few minutes to really wake up.
Nothing can or should be done about the way we wake up.
The thought of indulging in a few exercises upon awaking is enough to discourage almost anyone. But try them a few times and perhaps you will see a difference. stretching exercises can be a fantastic way to start the morning
When we sleep and, therefore, let our muscles sleep, blood tends to collect in the internal organs, or “splanchnic circulation.” Very little blood is needed in the muscles, or “peripheral circulation.”
If after waking up there is no noticeable muscular activity, blood very slowly leaves the splanchnic pool, resulting in sluggish circulation to the brain and muscles. The person wakes up groggy, listless, and without energy.
However, three to four minutes of easy exercises, stretching in the morning, while in bed can redistribute the blood, clear away the cobwebs, and bring back over-all tone. Energy comes surging in and the person feels as alert and as full of energy as he might normally experience only well into midday.
1. Stretch hard 5 times, maintaining “stretch” for 3 seconds and relaxing for 2 seconds
2. With elbows tucked in beside body and legs together, arch back 3 times
3. Tense all leg muscles hard and relax. Do this 12 times
4. Do 2 sit-ups touching your toes.
5. Raise bent legs over your head and touch ears with knees 3 times
6. With palms pressing each other, hands close to the front of chest, push hard to one side and then the other, resisting with the other arm. Do this 10 times.
7. With fingers flexed, grasp hands and pull apart, first to one side and then the other. Do 10 times.
8. Place hands on the abdomen and push vigorously while resisting by tensing abdominal muscles. Do this for 3 seconds and then relax for 2 seconds. Repeat 10 times.
Time required for these stretching in the morning exercises, once you get the hang of them, should only be two to three minutes.
When you really become proficient and can breeze through this series in less time, then do it twice. At most, five minutes is sufficient to get you started in the morning.
Flexibility exercises, as with all other workouts, should not be attempted when you are “cold.” Warm up for a few minutes. If you are doing morning exercises when you wake up, do flexibility exercises first, but start them gradually. You have three goals:
So start stretching in the morning slowly, take it easy, and do not work against the clock. As mentioned earlier, one month should be devoted entirely to flexibility exercises. During the second and third months, progressive resistance can be added but keep up the flexibility exercises, too. Over time, and a very short amount of time at that, you will find that your flexibility and core strength have increased significantly.
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http://ift.tt/1WAwqAXI have always said that people rely a little too much on carbohydrates in their diet and should increase protein intake with easy protein rich meals. As far as I am concerned your body can not assimilate more than 25 or 30 grams of protein per meal so there is no point in eating 60 or 80 grams in one meal.
Here are a few easy ways to increase your protein. Not rocket science but still things to think about
Easy Protein Rich Meals
Tuna – Had to start with this. A little can of tuna has as much protein as you need in one meal. In the past, I have eaten it straight out of the can, with pepper or eaten it mixed with some cheese and diced pickles.
One other great way is to add a can of tuna to macaroni and white cheese (remember that that powdered white cheese is high in fat but tastes good as an additive anyway).
Ground beef – Tons of stuff you can do after frying up some lean or extra lean ground beef, remember to drain the fat after frying. You can eat it by itself, add tomato sauce or even noodles and cheese.
Protein powder – This is the best easy way to add protein to your diet. Get whey protein powder, cheap stuff, and add protein powder it to milk or cereal, or even add protein powder to your morning oatmeal.
The most important thing for getting protein into your meals and to get all your meals in a day even is to make things easy, really easy. This way you never have to worry about where your next batch of protein is coming from.
If you spend a lot of time making your meals you will never get all of those protein-rich meals and snacks in, so it is important to have at least a couple of meals in your day that are almost instant to make
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http://ift.tt/19wKJAbHere is the first part of a two-part stress relief tips to try to help you feel better about things. As you may or may not realize having those little stresses in your life will eventually add up to real health problems unless you are diligent in removing as much stress as possible in your life.
Read through this list and then go and pin it up somewhere so that you always remember these
2. Prepare for the morning the evening before. Set the breakfast table, make lunches, put out the clothes you plan to wear, etc.
3. Don’t rely on your memory. Write down appointment times, when to pick up the laundry, when library books are due, etc. (“The palest ink is better than the most retentive memory.” – Old Chinese Proverb)
4. Do nothing which, after being done, leads you to tell a lie.
5. Make duplicates of all keys. Bury a house key in a secret spot in the garden and carry a duplicate car key in your wallet, apart from your key ring.
6. Practice preventive maintenance. Your car, appliances, home, and relationships will be less likely to break down/fall apart “at the worst possible moment.”
7. Be prepared to wait. A paperback can make a wait in a post office line almost pleasant.
8. Procrastination is stressful. Whatever you want to do tomorrow, do today; whatever you want to do today, do it now.
9. Plan ahead. Don’t let the gas tank get below one-quarter full; keep a well-stocked “emergency shelf” of home staples; don’t wait until you’re down to your last bus token or postage stamp to buy more; etc.
10. Don’t put up with something that doesn’t work right. If your alarm clock, wallet, shoe laces, windshield wipers ‘ whatever ‘ are a constant aggravation, get them fixed or get new ones.
11. Allow 15 minutes of extra time to get to appointments. Plan to arrive at an airport one hour before domestic departures.
12. Eliminate (or restrict) the amount of caffeine in your diet.
13. Always set up contingency plans, “just in case.” (“If for some reason either of us is delayed, here’s what we’ll do'” kind of thing. Or, “If we get split up in the shopping center, here’s where we’ll meet.”)
14. Relax your standards. The world will not end if the grass doesn’t get mowed this weekend.
15. Pollyanna-Power! For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count ’em!
16. Ask questions. Taking a few moments to repeat back directions, what someone expects of you, etc., can save hours. (The old “the hurrieder I go, the behinder I get,” idea.)
17. Say “No!” Saying “no” to extra projects, social activities, and invitations you know you don’t have the time or energy for takes practice, self-respect, and a belief that everyone, every day, needs quiet time to relax and be alone.
18. Unplug your phone. Want to take a long bath, meditate, sleep, or read without interruption’ Drum up the courage to temporarily disconnect. (The possibility of there being a terrible emergency in the next hour or so is almost nil.) Or use an answering machine.
19. Turn “needs” into preferences. Our basic physical needs translate into food, water, and keeping warm. Everything else is a preference. Don’t get attached to preferences.
20. Simplify, simplify, simplify’
21. Make friends with non-worriers. Nothing can get you into the habit of worrying faster than associating with chronic worrywarts.
22. Get up and stretch periodically if your job requires that you sit for extended periods.
23. Wear earplugs. If you need to find quiet at home, pop in some earplugs.
24. Get enough sleep. If necessary, use an alarm clock to remind you to go to bed.
25. Create order out of chaos. Organize your home and workspace so that you always know exactly where things are. Put things away where they belong and you won’t have to go through the stress of losing things.
You can see from this list that most of the items are just a matter of giving yourself more time or not self-creating stresses. Don’t you think that living a life of less stress would be a great thing for you as well?
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