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The Secret To Improving Mental Health With Physical Activity 

When I first entered the field of performance coaching, terms like building resilience, develop focused attention, manage sustainable energy levels and strengthen our emotional intelligence were sought after areas of development not only in elite athletic training; but also, executive development. 

As the demands of life rise for our clients, the best way we can support them is by designing health and fitness routines that combine all the elements of health and performance.  Our clients are seeking our expertise on how to “feel” better physically, mentally and emotionally. And the one tool that links the mind, body and brain is BREATH.

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SIMPLE TIPS TO STAVE OFF ARTHRITIS SYMPTOMS!

In 2020, COVID-19 changed the world. Businesses closed, social gatherings ceased, isolation grew, and the fear of catching the Corona Virus was on the rise. In fact, for those with compromised immune systems due to chronic autoimmune diseases, the increased stresses of navigating a world full of dangerous contagions has led to an increase in the consumption of medications to battle painful symptoms and lingering flare-ups. Isolation and loneliness have led to an increase in feelings of depression, anxiety, and overall mood, which directly impacts the ability to deal with painful symptoms.

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Functional Movement Patterns in Exercise For MS

You’ve heard the terms “functional exercise”, “functional movement” or “functional movement patterns”.   But what do these terms, thrown out there by trainers a lot, actually mean? The term “functional movement patterns” is confusing because it is really not a specific term. Trainers, especially those putting MSers on exercise programs, will usually take you through a program of upper and lower body exercises incorporating compound movements that ask your body to do several things at once. They tell you this is a functional exercise routine and that it’s the best way to help you with your MS limitations. Every exercise is NOT considered a functional one. So what’s the difference?

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Regaining Physical Fitness in a Post-Pandemic World

Yes, I know we’re still dealing with a life-changing pandemic around the world and especially in most areas of the United States, but it is still worth thinking ahead to what comes next. Despite a current focus on non-gym fitness trends (see an article in Time [1]), it is more than likely that many of us have experienced a change (most often a decrease) in our daily physical activities and, subsequently, in our aerobic and muscular fitness levels. 

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7 Simple Habits You Didn’t Know Could Affect Your Bones

Do you know that the things you do every day can affect your bones? Sadly, ‘harmless’ things that are a part of our routine can actually hurt our bones in the long run. For example, we carry a lot of weight, we lead a sedentary life, we eat all the wrong things; and with the passage of time, we develop joint aches and bone ailments.

By eliminating these simple habits from our lifestyles, we can avoid getting osteoarthritis and protect our health.  Continue reading to find out more.

1.     Sedentary Lifestyle

We wake up, go to work, and sit in front of a computer screen all day. People who spend a lot of time sitting have at a higher risk of suffering from osteoporosis. Practicing a sedentary lifestyle is common for people who work in an office. There is not much time to move around.

Walking, dancing and running can be very helpful in strengthening your bones. So give your bones the exercise they need.

2.     Lack of Sleep

Rest is essential for everyone. The thing you should know about your body is that it goes through a constant cycle of detoxifying and cleansing. This process starts with the lymphatic system and continues to your liver. They slowly re-balance and restore the essential functions of your body. And for this process to occur, your body needs to be submerged in deep rest.

Research shows that lack of sleep damages the health of your bones as well. It also reduces the bone marrow and makes materialization difficult, which can lead to osteoporosis in the future.

3.     Be Careful with High Heels and Bags

Women have a lot of habits that damage their bones over time. We all drool over our high heels and spend a considerable portion of our paycheck buying the perfect pair. What we don’t know that wearing high heels frequently have a terrible impact on our posture. And thereby, affect the bones in our shins, feet, and back. After a long day of wearing heels, intense pain and fatigue sets in. And in the years that come by, you could suffer from serious problems. So instead of choosing high heels, go for the medium ones.

Another thing that is affecting your posture is those heavy bags. Without even realizing it, some women carry 10 kilos worth of stuff in their tote and shoulder bags. Carrying so much weight, unfortunately, puts a great deal of stress on your shoulders and spine. Not to forget, it causes pain and discomfort.

4.     Smoking

We have all heard the warning that smoking is bad for health. What most people don’t know is that it is even worse for your bones. Studies prove that people who use tobacco frequently have lower levels of bone density. Smokers are at a higher risk for fractures than non-smokers. Smoking produces free radicals which kill the cells that build bones (i.e., osteoblasts). If you have already had a fractured bone, smoking damages your blood vessels, which result in the slow healing process.

So throw away that pack of cigarettes, you don’t need them, and neither do your bones.

5.     High Salt Consumption

There is definitely a relationship between lower bone density and high salt intake.

We all know salt is bad for our skeletal system as it leeches calcium from our bones. The junk food that we like to munch on time and again is also causing harm to our joints and ligaments. Table salt consists of chloride and sodium. If we consume too much of it, it promotes metabolic acidosis. And that contributes towards the loss of bone density in the long run.

6.     Constant Coffee and Soda Consumption

Your day isn’t complete without a cup of coffee. Caffeine is necessary to wake up and give our day the much-needed boost. Coffee contains Methylated xanthine, which increases the amount of calcium release through urine. And over time, the minerals from your bones are affected, resulting in brittle bones.

One or two cups of coffee a day is fine. But, if you exceed that number, your bones will suffer the consequences.

Another drink that affects the health of your bones is soda, especially cola drinks. Sodas have a high amount of phosphoric acids in them, which reduce the consumption of calcium. So it’s better to avoid carbonated beverages so they can’t cause problems later.

7.     Sugary or Processed Foods

Packaged and highly-processed foods have low nutrients and high sodium and sugar level. Processed food contains food additives and synthetic chemicals that are very bad for your health. Packaged foods often include hydrogenated oils that are very damaging to your bones. In addition to that, your bones will pay a hefty price if you indulge yourself in a lot of sugary snacks. Not only sugar is inflammatory; it also leads to the blood-sugar imbalances that damage your bones.

Remember, if you cut back on these 7 habits, your bones will be stronger, and you will avoid a lot of bone-related problems in your later life. Not to forget, watch your calcium and vitamin D intake so your bones could be healthy!


Zyana Morris is a passionate blogger who loves to write on trending health, fitness and lifestyle topics. She is a featured author at HealthableUplifting FamiliesInscriber MagHello Mamas and few others. Her favorite quote “It does not matter how slowly you go as long as you do not stop”. You can follow her through Facebook and Twitter.

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Taking it Slow. Not Every Fitness Goal Needs to Be Fast and Hard.

Senior Woman Holding Fitness Sign With Family In BackgroundGo big or go home? We all want to see fantastic results from our hard work and dedication to any fitness program. If we maintain nutrition, eat well and work as hard as we can, we are going to see results: that is inevitable. But, do we have to train as hard as possible each and every time we workout, each and every day? Sure, we fit in a rest day, but what else can we do to make sure we are restoring our bodies and minds?

Fitness goals are most easily reached when they are part of every aspect of our lifestyle and not compartmentalized into a few hours of the day. We have limited energy sources no matter how healthy we are, so it is important to maintain awareness about how each of our decisions and actions influence our wellness and choose accordingly.

From a physical aspect, we can slow down some of our workouts to build strength. This works in a variety of ways. By increasing resistance, continuing muscle exertion over a period of time and working muscles beyond the support of initial momentum, strength can be gained, even with relatively light weights or by using the weight of the body alone. This can be true of some weight training programs and is something you can discuss adding to your fitness routines with a certified personal trainer. It is also one of the key elements of building strength through yoga practice and asanas (yoga postures). An additional consideration from a holistic health perspective is the effects of the stress hormone cortisol on weight loss. By taking part in calming physical activities such as restorative, gentle, yin and meditative yoga practices, it is possible to reduce stress, allowing the body to shed weight, heal and be at top capacity for more intensive strength and cardio training when you are working with your personal trainer or in other group fitness programs. By taking time to slow down, you can actually optimize performance and fitness results.

Nourishing your mind can also come in handy, as a way to promote your health when you are not busy exercising or working. Take time to read, learn, talk with fitness experts, organize your time and plan your meals. A wealth of free information is available online to support you in your fitness goals. Blogs with entries from personal trainers and other fitness experts are a great place to start. Personal trainer certification organizations such as the National Council for Certified Personal Trainers (NCCPT), maintain blogs with a variety of advice for personal trainers and fitness enthusiasts. You may also get inspired and decide to take your fitness goals one step further. Once you get involved learning more about fitness, biomechanics and how amazingly capable your body is, you may even get inspired to become a personal trainer or group fitness instructor yourself!

If you find yourself interested in learning more about how to incorporate fitness into every aspect of your life, maybe even your work, you can find out more from the NCCPT.

No matter where you are at in your fitness journey, don’t forget to take some time for yourself. Slow down sometimes to speed up your progress!

Reprinted with permission from NCCPT.


John Platero is the founder and CEO of the National Council of Certified Personal Trainers (NCCPT) which has certified thousands of personal trainers both nationally and internationally.

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Core Strength is NOT Washboard Six Pack Abs: 4 Steps to Building Your Powerful Core Strength

Most people associate the core with the look of your abdominals. They believe that having a strong core is associated with the look of a washboard stomach or Six Pack Abs. In reality, there are 27 muscles that make up the core of your body. From pelvis and hip muscles on up, the core is an entire system. Only a few of the muscles are visible to the naked eye.