Thursday, 27 September 2018

What is the issue? Stress is a day-to-day factor that we all have to face. There's no way around stress. If you find out how to minimize stressors and bring down tension it may make your life easier. Among the best ways to cut down stress is performing stretch exercises. With this in mind we can give a few helpful tips to teach you to reduce stress. When you do regular workouts, you're working to boost energy, rest sounder, boost self-respect, etc.

Stress is the leading cause of assorted sicknesses, and nowadays stress is becoming one of the biggest killers in the world. The first thing you have to be cognizant of is the signs of stress. Recognizing the signs may help you fight back, and win the battle.

When you feel highly strung, edgy, or restlessness is taking charge, most likely you're stressed. Sensitiveness, pessimistic thinking, and taking offense to what other people say to you are signs of tension.

If you're jerking nervously, biting your nails, pulling hair, or wiggling the knees you likely are feeling stress. Nausea, irregularity, diarrhea, excessive smoking, depending upon alcohol or drugs are all signs of stress. When you begin to feel cranky frequently and your patience is thin, you're walking around stressed. Frequently the irritability moves to uptight feelings, tension, and belligerent or obsessive-compulsive behaviors.

When you draw a blank frequently, discover it difficult to concentrate, your brain is overwhelmed with thoughts, feel disconnected, are not able to think clearly you're most likely stressed. Tiredness and overpowering feelings of pressure are signs. As well, it may include, low self-respect, anxiety, panic attacks, anger, bitterness, crying for nothing, moodiness, nightmares, and inability to express joy.

When you feel stressed, you might experience tension of the muscles and tiredness. You'll likely experience back, head, shoulder, and neck pain. Your eyes might feel tired and the muscles may twitch, particularly around the corners of your eyes. Frequently the jaw feels stiff, while the mouth feels dry. The palms of the hands may feel sweaty, while the fingers will feel frigid. You might experience heartburn and indigestion frequently, as well as bladder and urinary issues. You might likewise experience trembling of the heart, weight gain or loss, headaches, colds, hyperventilation, etc.

Among the ways to bring down stress is to comprehend the principals of eating a balanced diet. Cutting back stress is crucial. It’s crucial to eat 3 balanced meals every day, or spread the meals out to 5 small portions every day. When eating you ought to avoid eating quickly, preferably take your time and let the food process in the gastrointestinal system. Include 5 helpings of fruits and veggies in your daily plan. Drinking a glass of water one-half an hour prior to and after meals may help you maintain weight.

Regular work outs will help you relax, rest well, raise your energy while raising your self-regard and confidence. You’ll look and feel great. A general schedule ought to include daily activities for twenty to thirty minutes. If you've problems getting moving, begin slowly and gradually work into a full routine.

Posture is crucial. Before you begin a workout always check your posture, which ought to be aligned. Keeping it straight may help you avoid bone related disease and encourage better breathing, which relieves stress. It will further relaxation, better confidence, as well as make you look younger, in shape, and slimmer. It will likewise raise energy and vitality, which is crucial.

Attempt to turn in at the same time every night. Sleep will cut down stress. Modify your bedroom if you discover it hard to sleep. A change may make you feel more relaxed. Keep the room dark and hushed when you're sleeping. Make certain that your mattress and pillow fits your posture and makes you feel relaxed. Don't utilize caffeine, smoke, or drink before retiring. You are able to work out an hour before bedtime to get tired. If you frequently rouse during the night and discover it hard to sleep, get out of bed and read a book.

Train your brain to think only during wake hours, to loosen up and think positive. Attempt to center on one task at a time, which will encourage memory and relaxation. Try not to fret, rather do something about it.

Your mental attitude plays a huge part. When you've a positive outlook or attitude it moves you to accomplish your goals and plans.

Stretching exercises and meditation call for proper breathing. Breathe naturally while working out, meditating etc. Get aware of your breathing and practice breathing properly. This will help you unwind.

Stretching may help to flex the joints, which encourages strong muscles. Stretching will open the air passages, and help you to feel at ease.

Before beginning exercise, you might want to use meditation. Meditation helps to clear your mind and implement positive thinking. You have to practice centering your attention while doing meditation. Some individuals want to listen to soft sounds, while others center better on objects. Mediation is enlightenment of the spiritual mind. When you meditate right you practice straight posture, breathing, centering, and attitude. Practicing meditation will promote awareness, as well as encourage relaxation. When the mind and body loosens up, it boosts health, life span, and happiness.


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Friday, 21 September 2018



Rest will help with body functions and help you have less tension, and anxiety. Sleep helps you to think distinctly. Acquire a sound routine for rest. Discover how much sleep you truly need. During the day if you're not working, take a thirty-minute nap, which may help you feel more beneficial during the evening. Everybody is different so you’ll need to see what amount of sleep your body needs.

Nutrition, vitamins and the correct food will help you to live the life you'd like to live. The body requires nutrients to function, and without a suitable diet we'll be starving vital organs and they won’t function correctly. Gluttony is not good for the body either and makes the heart work harder. A few physicians and other health care providers claim eating food that's healthy for you is more important than exercising. However, is it true?

Exercise on a day-to-day basis will step-up the chances of not getting brittle bones and stiff joints when you become older. Exercising will improve your heartbeat, which will ensure a healthier life-style and keep you from feeling sluggish. Tension and anxiety may be cut down with exercising. If you're not doing any exercise, begin today. Don't get into huge workouts to begin with. Do easy arm lifts, leg lifts, even simply stretching. Walk up and down stairs, if you’re able to utilize stairs, at a slow pace a few times daily. After a week you are able to introduce your body to a bit more exercise. Take your time.

Water will help your body to do away with toxins, germs and things that your body doesn't need. Water is the sole fluid that will truly flush your system out. It's highly suggested that you drink adequate water each day. Remember next time you have to purchase something to drink, get a bottle of water. You'll save money and your health will benefit without the sugar and additional ingredients in a soda pop.

Protect yourself from harm. Do you like to ride a bicycle? Put on a helmet. Don’t say ah that’s not for me. Youngsters and grownups are hurt everyday with bicycle accidents. Protect your head, and your brain.

Utilize good moisturizers and lotions to protect the skin from too much sun. Lotions and moisturizers will help keep skin healthy. As we mature the skin will begin to break down and thin. Utilizing good lotion and moisturizers will help your body to keep your skin in the correct shape.

Stress, depression and anxiety need to be cut down in an individual’s life.  Not only is it harmful to your emotional state, it's causing stress to the heart. We have to control these matters and learn to unwind.

You must give up Smoking. Not too much more to say about that. It isn't good, smells foul, and tastes foul. Your heart and lungs don’t enjoy it either. Give it up.

Observe the doctor appointments. See your physician as often as they’d like you to go. Have annual medical checkups to ensure that things are all right with you. We have to take an attack of preventive care.



Friday, 7 September 2018



As stated previously, being fit and being well are totally different conditions. Your wellness rating is dependent upon your immune system, and what vitamins, supplements, and nutrition you provide for your immune system. Fit people can sometimes be unwell. And well people can sometimes be unfit.

Most individuals do not take the time to completely understand the health advantages of being both fit and well. We read and absorb the information we’re given through the media and health organizations, without ever pondering if we’re receiving all the information we need, or simply the part that is profitable to be seen or heard. Fitness gyms need your monthly fees in order to remain operational. They have no real concern about the condition of your immune system. Physical fitness is a condition of the body alone. Hospitals and doctors need you as a patient in order to remain operational; they want you to know you need to be fit and well, but often leave out important pieces that affect your wellness and, therefore, your ability to be fit.

What about eating habits? What about vitamins? What role does our daily intake play in our health, our wellness, and our fitness? More than you have been lead to believe or understand. The body’s ability to remain well under anything other than ideal conditions is a direct result of the nutrition received on a daily basis. The mind’s ability to remain well is, again, a direct result of our nutrition intake. For instance, the human brain doesn’t develop well without the necessary input of protein in our daily diet.

You pick up the magazines each day, and you’re bombarded with health and fitness information. Advertisements and articles that are designed to impart much needed information to the reader about the state of fitness and health in America today, and what we as responsible citizens should do. I want you to stop, and think for just one moment. How do you determine your current fitness and wellness levels? Does your regular doctor as you each time you go if you believe yourself to be fit and well? Probably not. Nor does he give you any method for determining the status on your own. Fitness centers abound in this country, and most are staffed with counselors who can test your fitness level. What about your wellness level? Are they one and the same? They are not one and the same, yet they rely heavily on each other to keep you healthy.

The terms are often used interchangeably. Quite often someone will talk about their health, when they’re really addressing a fitness issue. Then you will encounter conversations where the word wellness is used to discuss a health issue. Because these issues are still new as far as the participating public is concerned, there will continue to be confusion as to the proper use of each term. It’s not so important that we use the correct term, just that we take an active role in our wellness, fitness and overall health.

The same is true when considering our quality of life, what role does our overall health and wellness play in the quality of our life?

Tuesday, 4 September 2018


Can I lose weight by lifting weights? It is a good question. And the answer is if that is the intention of your weight lifting regimen - yes. Now of course in the classic story of the “98 pound weakling” who got sand kicked in his face on the beach and then went on to become Charles Atlas – weight lifting lead to increased muscle mass and weight gain - and of course even today many people lift weights to “bulk up”. But a properly designed weight lifting workout can be used to burn fat, increase metabolism and lose weight.

Doctors and fitness experts agree the key to effective weight loss is to raise what is called Resting Metabolism. Resting Metabolism Rate (RMR) is the rate at which your body consumes fuel when at rest. That fuel is better known as calories.

Do you know where the bulk of calories are burned or used in the body – in lean muscle mass. Muscle is active tissue, muscles even at rest burn calories – fat does not. The leaner muscle mass you have the more calories you burn. What is the best way to build lean muscle mass – lifting weights of course! This is why diet alone never leads to permanent weight loss; diet without exercise does nothing to increase RMR. And even the exercises usually associated with slimming down, like aerobics and other cardio workouts, also do little to raise RMR –that is why fitness gurus all suggest adding weight lifting to any exercise program designed for effective and permanent weight loss.

This is true for men as well as women. Many women fear weight lifting because they are afraid they will get “too bulky” or “too manly”. This is simply not so, Mother Nature has seen to that. Most women just do not have enough testosterone (which speeds and enhances muscle growth, actually making it easier for men to raise their RMR, sorry gals) – to develop a “manly physique”. Remember we are not talking about a heavy 2 hour a day pumping iron session. As part of a regimen to raise RMR, moderate weight lifting 2 – 3 times a week is all it should take.

Start out with a weight that is comfortable for you and that you can lift in any given exercise 8-12 times or repetitions. If the muscles do not become noticeably fatigued by the 12 th time, the weight is too light, gradually increase until the first signs of fatigue come in at around that 12 th rep. To build the leanest mass, gradually increase the weight by about 10% each time you can do the 12 reps. Remember weight lifting is designed to raise RMR and build lean muscle mass as an adjunct to cardio, not as a replacement. They work arm and arm, cardio to burn fat – weight lifting to build muscle mass and increase RMR.

The bottom line is dieting slows metabolism – weight lifting increases it. Dieting plus weight lifting leads to a slimmer healthier you.

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