Is life full of noisy cars, busy people, screaming kids, barking dogs and slamming doors. Has the stress level reached the peak and do you sometimes feel you’d like to pack up and move to a quiet mountain in China. Well in this day and age I dont think you are the only one. Life has become a full bodied well rounded event that seems to be flying quickly past us. Of course you cant stop time – however you can slow it down a little and take time to reflect.
It is when we are at our stressed – out worst, our lives can reflect the same – stressed out. The concept of looking after ourselves involves many facets. One is the body and its encompassing wellness. Feed and nourish this amazing temple and keep it active, and in kind it will display talents beyond compare. The other very important part to consider, which fairly well oversees the temple (body) is the Mind and all that goes with it. In order to sooth the overactive, overzealous, over excited and often over-tired mind sometimes means……Stop, Pause, Listen……..
To promote good mental health it is imperative to be good to your mind. By practicing Meditation and using it often, it can relax – and bring a central soothe to your soul. What does that mean, you say?
by Louise Hay…..Good to know.
Well, in the 1970’s medical researchers at Harvard University Massachusetts studied Indian Transcendental Meditation. They found that the deep “relaxation Response” from meditating, is a deeper rest than rest from sleeping. Sixty per cent accounts for stress related visits to the doctor and as a result of this, many become solved by taking unnecessary medication. As a result there has been a shift in thinking about how we take medication and its long term affects, and whether we would be better served to look at alternatives such as meditation to solve some of the stresses attached to life.
Take up the relaxation challenge. (Whats the worst that can happen)
If its muscle tone you’re lacking and when waving those arms there is a recurring – self wave of skin and flab that has a mind of its own – then it has to be suggested that some small weight strategy may need to take place. Moving our muscles with a little bit more…. Oomph – when exercising, encourages them to become toned and firmer and optimizes a better look. Exercise needs to be safe and effective when using weight/hydraulic driven machines and there are some important strategies to follow.
You need to make a choice as to whether you will use free weights or machines. There are a lot of types of equipment available and hype with the introduction of new fads, so it is wise to consider what you would like to spend your money and time on first. Home gym, public gym, small to big weights, hydraulics, resistant training, arm weights and so much more. Female only gyms are just a Google away.
Once you have decided what it is that you will use to improve those muscles then it is time to get started.
When committed, your first couple of sessions should include enough exercise to exact the type of regime you will use every workout – along with the number of repetitions. ( ie 20 hydraulic reps x bicep- triceps curls. A good example of this is with women’s exercise and a 30 minute workout at Curves. (Female only gym) You need to make sure that is is a safe and clean area where you are to exercise because balance and space help optimize your workout. Getting someone to support and show you how to use machines is important. Maybe go with a friend for motivation. Once you get into a routine it becomes a normal part of life.
To enhance the ability and improve muscle integrity all over includes a whole body workout. The stamina requires that you use lots of different muscles. When you attend exercise the balance needs to be for an improved output of cardio and large and small muscle building.
Make an effort to understand the different muscle groups and how your exercise regime will improve them.
Get an initial weigh and measure along with BMI (Body Mass Index) and Body fat reading so you can track your progress. It does help for you to see some form of progress, however, make sure you are not checking those scales ever day. Once a week or month is sufficient.
Make it a time for yourself to put health on the top of the priority list. You will find the benefits far out way that sagging look you were trying to pull off for years. It only takes half an hour three to four times a week to see and feel the difference. The outcome far out-ways the current status quo.
If you are feeling fifty plus, or just approaching that milestone where working your job is no more physically demanding than turning on a computer and playing with the mouse, then your not alone. It is also a grim reminder that only a major health scare will be the only means to get oneself off their dairy air. It could be well over due to remind yourself that you are subject to the same rules as everyone else and that person looking in the mirror and slipping slightly and looking old….is you. You can no longer make excuses. Fifty four percent of all Australians exercise occasionally, however this is not frequent enough to improve general health or weight. (Clafin 2016)
In fact, if you are a woman, exercise itself may be more than important to you. Women tend to have a lot more generalized problems than men with some of the chronic illnesses like heart disease, osteoarthritis, autoimmune diseases, depression and obesity. Problems begin to rear their head near menopause. The great news is that you can help prevent or slow down the onset by regular exercising.
For starters, find some exercise you enjoy and that has regular weight-bearing resistance training associated with it. If you start to make your lifestyle physical-now, it will remain a habit with you and you will find that the benefits far out way any alternative. You will also find that if you continue on this amazing fit journey, you can be climbing mountains and hiking rocky roads way into your twilight years while your friends maybe rocking chair bound. (I’m building a great picture for you already right!) Only one thing to do. Get those sand shoes/sneakers out of the cupboard and put them on.
Walking and jogging can be great for the body and the mind. Getting our into the open spaces and fresh air has a lot of pluses. however if you would like more strength in your arms and your chest and would like to improve the muscle dexterity in your overall body, then you may want to visit and do a more specific based exercise at a gym.
The meaning of Relapse is (A backwards step or worsening condition-a setback)
So if you relate this to a health issue like “exercise” and that a person had attained good maintenance of a said routine or a weight loss benefit followed by an improvement in their condition, then to relapse is to mean that possibly one could be eating badly once again, stopping all healthy beneficial related exercises and “Relapsing.”
People who go into maintenance and have changed a bad behaviour have one or more relapses along the way. This is sometimes typical of how people use behaviour change. It can be a dangerous step backwards for some people (ie users of drugs can relapse and find themselves back in the same old arena) but for others it can be short lived.
It is not favourable to relapse.It is important to recognisable within a change process that relapse comes with pitfalls. Some of these can be:
A strong desire to go back to old habits
A need to be more compulsive than before
A lack of Caring
Self Esteem issues (feeling no good about yourself)
People who relapse also feel they have slipped and ruined every thing they have attempted to date. This is not true. It has been proven in studies (Di Clemente 1982) that it does help to know how and where and when the person relapsed and Why? This is good to note as the issues can be worked on and lessons can be learnt from them. So if the relapse is only for a short period of time the upside of this can be :
Learn from the reason the person relapsed
Take steps to avoid the area in which relapse occurred
Come through the process and become stronger
And try try again.
There is no magic potion for relapse, just the desire to get back up and try again with new found knowledge that has been gained – hopefully stronger. Easier said than done………or not. There is always a reason to try again.