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June 2011

Sleepy College Students Blame Others When Things Go Wrong

Female College Student Asleep on Open Books at Her Desk
Female College Student Asleep on Open Books at Her Desk

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by

Joseph

College students who don't get enough sleep are prone to blame others for their problems and to even plot revenge. This disturbing news was discussed during an academic presentation at SLEEP 2011, the 25th Anniversary Meeting of the Associated Professional Sleep Societies LLC (APSS).

David Mastin, chief research investigator and associate professor of psychology at the University of Arkansas at Little Rock, says that lack of sleep is associated with counterfactual thinking and thoughts about how past events could have turned out differently.

Sleepy people also have a tendency to imagine how the actions and behavior of others could have impacted their lives. But sleepy people don't consider their own role in the outcome of events. These counterfactual thoughts can take a dark turn. According to Mastin,"The sleepier people are, in this case college students, the more likely they are to engage in thinking about what could have been, called 'counterfunctional thinking', and to engage in more thoughts about displaced aggression."

Investigators arrived at these conclusions after gathering data from 108 college students with a mean age of twenty four years, three quarters of the participants were women. Subjects provided sociodemographic data and completed self-report questionnaires on sleepiness, counterfunctional thinking and displaced aggression. Data analysis found a positive correlation between angry rumination, behavioral displaced aggression and revenge planning.

But why are sleepy people so moody? Mastin said that "Sleepier people seem to engage in counterfactual thinking that is more dissatisfied and perhaps more selfish. It may be that the sleepier you are, the more likely your musings are to be angry thoughts about how others could have done better."

What Does This Mean To You?

Although the report didn't offer suggestions for improved sleep, Mastin and his colleagues could have implications for workplace relations and interpersonal relationships. Mastin said that the findings could even "lead to a greater understanding of emotional intelligence and suggest methods of coping."

Anything can cause people to lose sleep. College life isn't easy, to remain competitive, students study long into the night. But over the long term this can have a negative impact on academic performance, interpersonal relations and physical well-being (read my article "Get Some Sleep!" for tips on improving your sleep quality.)

If you've noticed that lack of sleep is affecting your ability to think clearly and to interact with others, talk to your doctor about it. We do much better after we've had a good night's rest.

God loves the downtrodden and defends the helpless. Call upon Him in your time of need and draw close to Him always.

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Article Source

American Academy of Sleep Medicine http://www.aasmnet.org/articles.aspx?id=2331

"Sleepy College Students Blame Others When Things Go Wrong" copyright 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Diabetes Now Tops 347 Million People Worldwide, International Research Study Finds

by

Joseph

An international team of researchers led by Harvard Medical School, and included scientists from the World Health Organization (WHO), University of Ulsan College of Medicine in South Korea, the University of California, Emory University and the Imperial College London have released a startling new statistic: the number of people diagnosed with diabetes is now 347 million worlwide. Yes, you read that correctly, three hundred and forty-seven million people are diabetic.

The findings, which were published in the 25 June 2011 issue of the Lancet, are based on health examinations surveys and epidemiological studies collected from 2.7 million participants from North America, Europe, Asia-Pacific, Africa, Latin America, the Caribbean and Oceania.

Scientists then used a model to calculate mean fasting plasma glucose (a test that measures sugar concentrations in the blood) and diabetes prevalence for adults 25 years of age and older in 199 nations and territories around the world.

Their analysis found that rapid population growth and ageing had the greatest impact on the increased prevalence of diabetes around the world. Principle investigator Dr. Goodarz Danaei of the Harvard School of Public Health and his colleagues said the findings show that "'Effective preventative interventions are needed, and health systems should prepare to detect and manage diabetes and its sequelae."

Living Fit, Healthy and Happy has written extensively on diabetes. We've pointed out that diabetes increases your risk of blindness, stroke, metabolic syndrome and premature death. We've also pointed out the relationship between poor nutrition, physical inactivity and diabetes.

Last weekend I was having an online conversation with a health blogger who expressed concern that public health is declining because of misunderstandings about exercise.

Even though the topic of diabetes didn't come up in our conversation, the increased prevalence of diabetes around the globe makes the issue of exercise all the more important.

Three hundred and forty-seven million people is more than the entire population of the United States. If you're under the impression that Americans are not affected by this disease, think again: earlier this year we reported on the Center for Disease Control and Prevention's estimate that 28 million Americans have been diagnosed with type I or type II diabetes, with 80 million people suffering from pre-diabetes.

All of these statistics are very troubling. Diabetes is likely to affect you or someone that you know. So I have an exercise for you. Take a long, hard look at your life and then honestly answer the following questions:

  1. What are you doing to lower your risk of developing diabetes?
  2. What are you doing to enhance the quality of food that you and your family consume?
  3. What are you doing to make sure that you and your family get enough physical exercise each week?

Diabetes is a largely preventable disease. It is a condition that can be managed through proper medical care and healthy lifestyle, but you should also be aware that medical science has yet to discover a cure for it. Keep these facts in mind for the sake of you and your loved ones.

 

God has always been here and always will be.

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Article Reference 

Danaei et al. National, regional, and global trends in fasting plasma glucose and diabetes prevalence since 1980: systematic analysis of health examination surveys and epidemiological studies with 370 country-years and 2.7 million participants. Lancet. doi: 10.1016/S0140-6736(11)60679 - X

"Diabetes Now Tops 347 Million People Worldwide, International Research Study Finds" copyright © 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Deadlifting Challenge

by

Joseph

Last Tuesday I wrote that I was postponing my handstands challenge because the exercise had lost its appeal. Since that time I've been looking at other areas of my workout that need shoring up. I've decided that my new challenge will be to increase my dead lift weight.

For the past two years I've been stalled at 425 pounds which is 2.65 times my body weight. Deadlifting is a very demanding exercise, it requires a lot of time, physical strength, stamina and devotion. Dead lifts are so intense that they belong to a special class of exercise known as powerlifting.

Power lifting exercises are a spin off of weight lifting (e.g. barbell snatch and the clean and jerk) and are popular with strength trainers, powerlifters and weight lifters. Dead lifting requires strong muscles; the abs, glutes, arms, hamstrings and back must work together to execute the lift. 

I tend to deadlift between 65 % - 74 % of my one rep max. I begin with a warm up set and take it from there. I don't use straps or belt because those accessories undermine the quality and intent of the exercise. I have good grip strength but my left forearm is weaker than my right, this has contributed to my stall. I also want improve the strength in my back muscles so during the week 20 June through 24 June I devoted time to strengthening my body for the deadlift.

For the next eight weeks, I am training to increase my deadlift coefficient from 2.65 to 2.68. This means at the end of seven weeks, I will lift 435 pounds while maintaining a body weight of 162 pounds.

The first week of the challenge begins Monday 27 June 2011 and runs through Friday 1 July 2011. I'll be performing compound lifts including barbell bent over rows, t-bar rows, and dumbbell squats to increase my grip, core and lower body strength.

I'll update my progress every Tuesday. So now, it begins.

 

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Those Bad Habits Really Will Catch Up With You One Day

Potato Chips Falling Into Bowl
Potato Chips Falling Into Bowl
Greg Smith
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by

Joseph

Do you remember my article "Bad Habits Can Kill You" wherein I talked about the dangers of overeating, smoking and physical inactivity? Well, the results of a health study conducted by researchers at Brigham and Women's Hospital and Harvard Medical School definitely bring new meaning to the phrase "every little bit counts".

The findings of the study, which were presented in the 23 June 2011 issue of the New England Journal of Medicine, show that physical inactivity and poor eating habits have a cumulative effect on the health of the human body. Put another way, spending too many hours lounging on the sofa while eating junk food and watching TV is going to make you fat.

This should give you even further incentive to eat healthy and exercise. But you don't have to take my word for it. You're also free to disbelieve the New England Journal of Medicine's report (if that's your prerogative).

Afterall, who cares what a team of Harvard researchers found after conducting an extensive scientific investigation (it took twenty years to complete) involving 120,000 men and women whom were healthy at the start of the experiment but gradually became less healthy as the years progressed?

It's not as if those people got fat overnight, is it? Well, of course they didn't suddenly become obese. Their bad habits just caught up with them. And if you're not careful, the same thing could happen to you.

 

Potato Chips and Idleness Make For An Unhealthy Mix

Dr. Dariush Mozaffarian and his team began the investigation in 1986 by assigning 120,877 participants to three separate cohorts wherein lifestyle and weight changes were evaluated five times during a twenty year period. Within each 4-year check up, subjects gained an average of 3.35 pounds and this weight gain was the result of some familiar foods including:

  • potato chips (1.69 lb)
  • potatoes (1.28 lb)
  • sugar-sweetened beverages (1.00 lb)
  • unprocessed red meats (0.95 lb)
  • processed red meats (0.93 lb)

Interestingly, this weight gain coincided with a decreased consumption of healthy foods such as

  • vegetables (- 0.22 lb)
  • whole grains (- 0.37 lb)
  • fruits (- 0.49 lb)
  • nuts (- 0.57 lb)
  • yogurts (- 0.87 lb)

They also observed relationships between poor sleep (less than six hours per night), watching television, physical inactivity and weight gain in the participants of each cohort.

The findings of the investigation led Mozaffarian and his team to conclude that "Specific dietary and lifestyle factors are independently associated with long-term weight gain, with a substantial aggregate effect and implications for strategies to prevent obesity." 

 

So What Does This Mean To You?

The men and women who participated in that study gained 3.35 pounds every four years. That may not seem like much but over the course of twenty years that added up to seventeen pounds. That's right, seventeen pounds.

Have you ever looked at photos of yourself as a child and compared them to your adult photos and wondered "Where have all the years gone?" and blamed the excess weight, achy joints and lack of energy on age? Age has little to do with it. It's lifestyle.

Let's assume that you were an active child, but as you became older you stopped exercising and took on a lot of bad habits. Before you knew it, you had become fat. But when you started exercising and eating healthy the weight gradually came off.

On the other hand, say that you were an overweight, inactive child but started eating right and exercising regularly; over time you became much healthier and more energetic. Your health changed for the better.

The nation is trending toward obesity. If we don't do something about it, obesity will become the norm in America. Unfortunately obesity is associated with a plethora of illnesses including diabetes, metabolic syndrome, heart disease, etc.

You can buck the trend. Strive to become as healthy as you can be. Don't do it to impress others. Do it to glorify God by taking better care of yourself. So that you can enjoy the sunshine, rainy days, outdoor activities and other wholesome activities with your family and friends in the service of Jesus Christ the Savior of the human race. 

Young Woman and a Young Man Exercising in a Gym
Young Woman and a Young Man Exercising in a Gym

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You don't have to take my word for it. You don't even have to take Mozaffarian's research or that of countless other studies by reputable scientists to heart.

All you have to do is think about yourself and how your activities reflect your relationship to God. What do you want to do? How do you want to live? If you're worried about your health then you should do something about it. Ask God for help to live a healthy and righteous life in His eyes. This may also involve asking your health care provider to design a fitness and nutrition program that is right for you.

You could even become a role model to your family and friends (read my article "Are The People You Associate With Secretly Making You Fat?"). You owe it to yourself to be healthy. Remember that.

 

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Article Source

Mozaffarian et al. Changes in Diet and Lifestyle and Long-Term Weight Gain in Men and Women. New England Journal of Medicine (2011); 364:2392-2404.

 

"Those Bad Habits Really Will Catch Up With You One Day" copyright 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.

 

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MANAGING THE FEAR AND ANXIETY OF THE UNKNOWN

MANAGING THE FEAR AND ANXIETY OF THE UNKNOWN

By Stanley Popovich

 

All most everybody worries about what will happen in the future. The prospect of not knowing if something good or bad will happen to you in the near future can produce a lot of fear and anxiety. As a result, here is a list of techniques and suggestions on how to manage this fear of dealing with the unknown.

Remember that no one can predict the future with one hundred percent certainty. Even if the thing that you are afraid of does happen there are circumstances and factors that you can’t predict which can be used to your advantage. For instance, let’s say at your place of work that you miss the deadline for a project you have been working on for the last few months. Everything you feared is coming true. Suddenly, your boss comes to your office and tells you that the deadline is extended and that he forgot to tell you the day before. This unknown factor changes everything. Remember that we may be ninety-nine percent correct in predicting the future, but all it takes is for that one percent to make a world of difference.

 

Learn to take it one day at a time. Instead of worrying about how you will get through the rest of the week or coming month, try to focus on today. Each day can provide us with different opportunities to learn new things and that includes learning how to deal with your problems. When the time comes, hopefully you will have learned the skills to deal with your situation.

 

Sometimes, we can get anxious over a task that we will have to perform in the near future. When this happens, visualize yourself doing the task in your mind. For instance, you and your team have to play in the championship volleyball game in front of a large group of people in the next few days. Before the big day comes, imagine yourself playing the game in your mind. Imagine that you’re playing in front of a large audience. By playing the game in your mind, you will be better prepared to perform for real when the time comes. Self-Visualization is a great way to reduce the fear and stress of a coming situation and increase your self-confidence.

 

Remember to take a deep breath and try to find something to do to get your mind off of you anxieties and stresses. A person could take a walk, listen to some music, read the newspaper, watch TV, play on the computer or do an activity that will give them a fresh perspective on things. This will distract you from your current worries.

A lot of times, our worrying can make the problem even worse. All the worrying in the world will not change anything. All you can do is to do your best each day, hope for the best, and when something does happen, take it in stride.  If you still have trouble managing your anxiety of the future, then talking to a counselor or clergyman can be of great help. There are ways to help manage your fear and all it takes is some effort to find those answers.

 

BIOGRAPHY:

 

Stan Popovich is the author of "A Layman's Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods" - an easy to read book that presents a general overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to: http://www.managingfear.com/


Chilli Peppers: The Incredible Health Benefits of the Capsicum

Chilli Peppers: The Incredible Health Benefits of the Capsicum
By Estelle Coughlan

Capsicum, chilli or red pepper has been cultivated for
thousands of years, and comes in a variety of colours such as
red, yellow and green. The Capsicum may also be known as the
bell pepper, jalapeno, cayenne, paprika and chilli to name but a
few of the many varieties available.

This very versatile food, is a very popular way to add that
extra kick of flavour and colour to your favourite dishes, but
it is also a highly effective food to help you lose weight.

Until recently, it has not been possible to take the capsicum
in a supplement form, but now for the very first time, the
technology is available for us to take the capsicum in a high
dose supplement form, to bring about incredible weight loss!

Rich in vitamins and unique compounds, the capsicum is a highly
effective weight loss food, and also benefits our health in many
other ways.

Weight Loss

The capsicum speeds up your metabolism, burns fat and also
suppresses your appetite. This is really one powerful weight
loss food!

During a recent study, it was proven that the spice of the
pepper increases thermogenesis which helps us to oxidise or burn
fat we have eaten in a meal. Other research concluded that if 6
to 10gms of red pepper was added to a meal, it would help to
suppress the appetite.

Additional studies showed that when a small 3gm of red chilli
sauce and mustard sauce was added to food, the metabolic rate
increased up to 25%.

With results like this, it was only going to be a period of
time, before products were in place for us to be able to take
Capsicum in a supplement form, which would not aggravate the
digestive system. This has been achieved in the last year, with
the launch of several highly effective and highly potent chilli
weight loss products. In fact, the bestselling chilli weight
loss supplement, sold out in 3 days flat when it was launched
last summer and has been a bestseller for the Pharmaceutical
company who developed it ever since!

Aside from the weight loss benefits of capsicum, there are also
many other health benefits we can gain from the humble chilli.

Digestion

The capsicum supports the production of gastric juices, which
are vital for a healthy and fully functioning metabolism. It
also leads to the secretion of digestive juices and prevents
indigestion.

Circulation

The capsicum is also known to regulate blood pressure, and
lower cholesterol and triglyceride (the chemical form in which
most fat exists in food as well as in the body) levels.

Cold and Flu Protection

The chilli is packed with vitamins such Vitamin C and Vitamin
A, which have a high concentration of carotenoids, antioxidants
and flavonoids, including beta-carotene.

The heat of the pepper also opens and drains congested nasal
passages, which is why if we have a cold people often suggest a
hot curry or another spicy dish.

Pain Reduction

Interestingly, the chilli is also known to be helpful in
treating pain-related diseases. The Capsaicin in the capsicum,
which is the component that gives the chilli its heat, blocks
the transmission of pain from the skin to the spinal cord and
prevents the sensation of pain.

It will be interesting to see if this finding is research and
developed further for future analgesic products, such has been
the case for the weight loss arena.

Hair

Chilli extract is effective at boosting hair growth. It also
prevents hair loss and helps you maintain thicker and fuller
hair.

Eyes and Skin

Eating or taking the capsicum in a supplement form, can also
help to keep the skin clear, and prevents rashes, spots and
pimples. It contains vitamin A, which is good for eyes and helps
prevent eye diseases.

Anti-carcinogenic

The Capsaicin, the compounds that gives chilli its heat, also
prevents carcinogens from binding with DNA and may provide some
protection from cancer.

This is just the tip of the iceberg in terms of what the chilli
can do for us, and there really is no end to the talent of the
humble little chilli!

About the Author: Estelle is Author of the blog
http://weightloss-foods.net dedicated to teaching you all about
the worlds most powerful weight loss foods. For further
information on the capsicum and a full review of the best chilli
supplements available, click
http://weightloss-foods.net/weight-loss-foods/pepper

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=869522&ca=Wellness%2C+Fitness+and+Diet


Don't Be So Hard On Yourself

Frustrated Man Crumpling and Tearing Papers at Desk
Frustrated Man Crumpling and Tearing Papers at Desk
H. Armstrong...
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It's Only Your Life, Afterall

by

Joseph

Have you ever been in a situation where no matter how hard you try to do [blank], you just can't seem to make it work? Do you ever feel stupid after constantly trying and failing at [blank] when everyone else is able to [blank] with ease? You have? Then pay attention because I've got a message for you: lighten up!

You're never going to get anywhere for trying, you only succeed by doing. So what if [blank] comes easier to some folks than it does to others? We all have something that we can do better than everyone else. If you keep at [blank] you'll be able to do it, too. And there's no shame in asking for help if you need it.

So don't beat yourself up; it's only your life, afterall.

 

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"Don't Be So Hard On Yourself" copyright 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.

 

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Got Pain? Obesity and Lack of Exercise Could Be The Reason

by

Joseph

Are you physically inactive, overweight and suffering from chronic pain? A Norwegian study recently published in the American Journal of Epidemiology says there is a greater risk of chronic neck and lower back pain among obese people who don' t exercise. They based their conclusion on the results  of an extensive health study known as the Nord-Trondelag Health Study (HUNT).

During the intial study which took place between 1984-1986, Paul J. Mork and his team collected data from 30,000 men and women who reported no pain or physical impairment. Researchers then followed these people and assessed the occurrence of chronic musculoskeletal pain in subjects who participated in the 1995 - 1997 health study. During the ten plus years of the study, Norwegian scientists collected information about how many hours of exercise the men and women performed each week as well as the number of participants who reported chronic neck and back pain.

The results of the study were that obese men and women were 20 % more likely than the general population to experience chronic pain in the neck/shoulders and lower back. But Mork's team also determined that participating in physical exercise "for 1 or more hours per week compensated, to some extent, for the adverse effect of high BMI on risk of chronic pain."

 

What Does This Mean To You?

This shouldn't come as a surprise to anyone. Other research has found a link between pain and obesity. For instance, last February we reported on the findings of a Harvard study wherein investigators determined that obesity worsened osteoarthritis pain in the elderly (for more on this, read my article "Obesity Worsens Osteoarthritis Pain, Lowers Quality of Life in Older Americans"). But before people jump to conclusions and accuse overweight people of being lazy, things aren't always so cut and dry. Interestingly, there is evidence that obesity may actually interfere with a person's ability to exercise (read my article "Vicious Cycle: Is Metabolic Syndrome Interfering With Your Ability To Exercise?"). Some people will avoid exercise altogether because it causes them so much pain.

 So what should you do if you find yourself in this situation? First of all, make an appointment with your doctor to set up a fitness program that is tailored to your physical condition. Then stick with it. It's easier to reach long-term goals when people establish simple, short-term ones. You'd be surprised at how much you can accomplish when you set your mind to it.

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Article Sources

Nilsen et al. Physical Exercise, Body Mass Index, and Risk of Chronic Pain in the Lower Back and Neck/Shoulders: Longitudinal Data From the Nord-Trondelag Health Study. American Journal of Epidemiology (2011)

The Nord Trondelag Health Study. Norwegian University of Science and Technology. http://www.ntnu.edu/hunt

 

"Got Pain? Obesity and Lack Of Exercise Could Be The Reason" copyright 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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How To Use Social Media Tools On This Website

by

healthy_blogging

I spend so much time telling you to let your family and friends know about Living Fit, Healthy and Happy, that it would be a good idea to write an article that will help you do that. So think of this article as a mini-tutorial for using the third party social media tools which I installed on Living Fit, Healthy and Happy.

 

Locating and Using the Social Media Tools on Living Fit, Healthy and Happy

The internet is becoming more social with each passing day. Blogs and forums are giving people a chance to share their ideas with others. Tools such as Facebook, Twitter, and Google Buzz make this even more convenient.

I installed third party social media tools throughout this website because I want to make it easier for you to connect with others through our site. The most noticeable are the "Share This", Facebook like, Twitter and Connect buttons. I'll give a brief summary of each of them.

 

Social Media Tools on the Sidebars

1. ShareThis. I installed the "ShareThis" button in the upper corner of the right sidebar, just under the Facebook Like box. ShareThis gathers your favorite social media tools in one convenient place. Move your pointer over the button and you'll be presented with a short menu which includes email, Facebook, Twitter, Google Buzz, Aim Share, and other social media options.

Click on the "View All" button and the menu expands to reveal Tumblr, MySpace, Digg, StumbleUpon, Reddit, Allvoices, FriendFeed, Diigo, Amazon Wishlist, Baidu.com, etc. As a matter of fact, ShareThis has links to all of your most popular and frequently used social media outlets. When you want to share an article link with your friends, you can do it without having to leave the website (but you should be signed into these services in order to use them).

2. Facebook Like Box. This widget connects you to Living Fit, Healthy and Happy's personalized Facebook fan page. This is where you can socialize with other fans, ask questions and get updates specific to fan page members. The Facebook Like Box is located at the top of the sidebar.

3. Networked Blogs. When you sign up for Networked Blogs you get access to Living Fit, Healthy and Happy as well as other top blogs in health, fitness, humor and hundreds of other categories. You can find the Networked Blogs button in the sidebar just below the Twitter Search box.

4. DuckDuckGo Custom search box widget. This widget isn't a social media tool per se, but it's a tool that I installed on the right side bar. This search box allows you to search for articles published on Living Fit, Healthy and HappySM without the inconvenience of leaving the website.

 

Social Media Options at the Bottom of Each Article

I've also made it easy for you to share our content by installing social media buttons at the bottom of every article. These include Facebook, Twitter, Digg, del.icio.us and ShareThis. You can easily connect with your friends without having to leave our website.

One Last Word About Social Media

I enjoy sharing information with my readers. Social media is always expanding. I use a lot of these tools and I'm still amazeded by the rate at which new apps are developed. I learn about new tools by staying up with the latest developments and reading articles presented on Darren Rowse's blog which is named problogger.net. 

Now that you know about the social media tools that I've installed on the website, I hope that you'll use them to make your visits all the more enjoyable.

***Spread the word! Use the social media and networking tools on this website to tell your friends about us.***

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"How To Use Social Media Tools On This Website" copyright 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Handstands - A Personal Challenge Week 10

by

healthy_blogging

Hello, all! You're just in time for the latest update to my weekly handstands challenge. Folks who have been regularly following this website know that "Handstands - A Personal Challenge" is a series devoted to handstanding strength training. Each week I write about my progress in the exercise. I've got more to tell, so I'm going to get started right now.

Handstands - Monday 13 June 2011

The workout was good. I devoted the entire workout to handstands and crossovers. The challenge for the week 13 Monday - 17 Friday was to monitor my breathing throughout the handstands exercise. It went well. The cardio/leg training actually helped me to maintain regular, deep breaths which directly carried over to handstanding. The exercise is also becoming much easier - I maintained my balance for an average of fifty-seven seconds before returning my feet to the floor. I also maintained a six second handstand without support of the wall. I must work on this one.

Handstands -  Wednesday 15 June 2011

I set aside the first ten minutes to practice handstands. Since I had already beaten my challenge I spent my time working on practicing supported and unsupported handstands. As far as unsupported handstands go, I was only able to keep my balance for an average of four seconds. Two problems keep coming up: falling forward or falling backward. It's got to be my alignment. I'm not maintaining a good vertical position, this allows gravity to pull me down. My progress is stalled until I get past this.

After finishing up handstands practice, I spent the rest of the workout deadlifting. I was surprised at how tired I was. I trained light: completing 35 reps at 64 % of my one rep max. 

Wednesday's workout was below my abilities and I'm sorry for it.

Handstands - 18 Friday 2011

Things will get better. My unsupported handstands balance average was five seconds. All I can do is keep working on it. My performance takes a nosedive when I get frustrated. I kept kicking off the floor, holding for a short time then coming back down to the floor. Again and again. After ten minutes of this I decided to do something else.

The rest of my workout which was devoted to dumbbell squats ( 50 reps at 200 pounds) and lateral pulldowns (one set at 190 pounds, then 3 sets at 220 pounds which was the most I had ever pulled on this exercise). I had fun doing what I wanted. I liked lifting weights without thinking too much about it. Fun.

Lessons Learned and the Personal Challenge for Next Week   

When I make a game of exercise I get pumped up and I excel. When I put myself into a role, I did much better with my handstands. This past week, was no good because it became a chore again. I want to become better at handstands and the only way to do that is to keep practicing. But blogging about it has actually made it more work than fun. So I'm going to put the handstands weekly challenge on hold. But don't worry, I'm still going to keep up the challenge and write everything down in my notebook.

Next week, I'll write about another exercise and a new challenge. What exercise will that be? You'll find out soon enough.

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"Handstands - A Personal Challenge Week 10" copyright 2011 Living Fit, Healthy and Happy. All Rights Reserved.

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