Dr Akilah El – Celestial Healing Wellness Center

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Category Archives: Exercise

7 Heart Health Threatening Lifestyle Habits

Stephanie_Ingram

By: Stephanie Ingram 

Precise Lifestyle choices play a major role in living a hale and hearty life. Heart related ailments are on rise these days and are becoming the biggest cause of death around the globe. Heart is not just a pumping machine, it’s the most crucial part of a human’s body that is significantly responsible for overall health. A healthy heart levels a healthy life. You lifestyle choices will make your heart healthier . Apart from knowing what you can and should do for your healthy heart, it’s also vitally important to know what you shouldn’t do to lower the risks of heart ailments and strokes. Below are some of the:

Avoiding Regular Exercising

Sedentary lifestyle and paying no attention to regular exercise is the main heart health threatening tasks that weaken your heart. Avoiding exercising leaves you dull and unfit that directly affects your heart functions. Studies show that people who are not physically at least 5 to 7 hours in a week have a 40% higher risk of serious diseases and early death.

Skipping Breakfasts:

Skipping breakfast habit is surprisingly linked with poor heart conditions. Keeping your body in a state of fasting by omitting the first meal of the day may upset the metabolism. A disturbed metabolism is one of the life threatening conditions for your overall health. It may disturb the insulin resistance in the body which may lead blood pressure problems and heart ailments.

Avoiding Depression Management

Stress and tension can take a toll on your heart fitness. Feeling sadness or depressed is OK when things don’t go in your favor. The harm is to be depressed for prolonged periods. Avoiding the signs of depression can affect your heart health. Management of depression and talking about your problems with someone understanding is necessary to live life fully. Pessimistic attitude leads the heart diseases.

Smoking Consistently

Smoking is one of the habits that simply do NO good for you. The effects of consistent smoking are life threatening. Heart ailments, certain types of Cancers and respiratory tract infections are fast growing risks of smoking. It’s hard for people to say NO to cigarettes. Constant exposure to second hand smoke also harms your heart.

Avoiding Eating Veggies & Fruits

Vegetables and fruits are the main parts of a balanced diet. The hectic lifestyle and easy availability of cooked, frozen and fast foods make it hard to get plant food in adequate amount. It has been proved by researches that people taking lesser amount of veggies and fruits are at higher risk of a stroke than those who take a perfect balanced diet with all essential nutrients.

Avoiding Oral Health

Avoid Flossing is one of the heart threatening habits that not only affects your teeth’s shine but your heart. Studies prove that dental health and avoiding regular flossing exclusively harm your cardiovascular health.  Gum diseases and heart diseases are strongly correlated. Coronary artery passages are narrowed by the bacteria that enter through mouth’s blood vessels. It decreases the blood flow and hurts heart.

Disturbed Sleeping Patterns

Not having adequate sleep every day may affect your heart functions. Both are the signs of disturbed sleep patterns whether you’re getting lesser sleep than 5 hours or getting more than 9 hours. Poor sleeping habits directly lift up the blood pressure and levels of stress hormones.

About Author:

Stephanie Ingram is a blogger, writer at fitnessrepublic.com, enthusiast to spend her efforts and time in learning, applying and writing fitness articles, food and nutrition articles, health care and green living. She has been passionate about learning and sharing the ways to improve fitness and maintain optimal health in order to live an active life.

How To Change Your Relationship With The Scale

thescaleby Dr. Sara Solomon P.T., DMD

 Over the course of 20 years and a dozen or so trainers, I came to hate enforced weekly weigh-ins. I was always filled with dread before I begrudgingly set foot on the scale, knowing that my self-worth and mood for the entire week hung in the balance.

On the rare days I lost weight, I felt elated. Most of the time, though, I either gained weight or hit a plateau; and on those days, in my mind, I became a “fat failure,” even if I thought I looked amazing in the mirror. I would let the scale distort my self-perception, leading me down a dangerous path of self-loathing and depression.

In an attempt to lower my stubborn scale readings, my trainer adjusted my program on a weekly basis. Usually this meant more cardio and fewer calories. Unfortunately, these weekly changes seldom achieved their desired effect. What did result was chronic irritability, depression, disordered eating, and exercise obsession.

Fitness, something I used to adore, became something I abhorred. I believed that if only I could lose the weight, I would be happy. And I was anything but.

A Big Weight off My Shoulders 

After enduring this for a year, I finally hit rock bottom. I just couldn’t do it anymore. So I did some research and implemented the following changes: I put an end to the mandatory weigh-ins, the two-hour daily cardio sessions, and the severely restricted diet that failed me for 52 solid weeks. I replaced them with my mirror; 20-minute, high-intensity home workouts; and intermittent fasting.

Guess what happened next? I lost all the weight, regained my sanity, started finding pleasure in fitness again, reestablished a healthy relationship with food, and once again became the happy Sara my family used to know and love.

Through this experience, I learned that a cookie-cutter approach does not exist. What works for one person may not work for another. But no one should become a slave to numbers on a scale. Curious as to whether I was alone in this battle, I asked some fellow fitness personalities about their relationship with the scale. 

 

Here is a list of our links.

Why A.M. Exercise is Awesome

nightSTANDclockAlice OglethorpeSELF magazine

According to researchers at the University College London, it only takes 18 days to make a habit stick. Get up and out for an A.M. sweat session with these five tips.

1. It’s the Fit Girl’s #1 Secret: The enviably in-shape women we polled–athletes, trainers, everyday superwomen with flat abs–break a sweat first thing. No wonder: In the morning, you have max willpower, but as the day wears on, making healthy decisions becomes tougher, says Roy Baumeister, Ph.D., social psychology professor at Florida State University and coauthor of Willpower: Rediscovering the Greatest Human Strength. Resisting online shopping splurges, ignoring an ex’s text–these feats sap resolve, and you may not have much left to drag yourself to the gym at night.

2.Treats Won’t Be As Tempting: A workout can make you less I-need-that at the sight of food (like those office cupcakes that show up at your weakest moments), say Brigham Young University researchers. And that crap about exercise making you famished? Nothing to it; you won’t eat more after you sweat, their research indicates.

3. You Could be Little Miss Sunshine All Day: The mood high from exercise lasts up to 12 hours, a study from The University of Vermont found. That’s a lot of smiling.

4. BTW, You Might Nab a Promotion: After a sweatfeast, people are better at managing their time at work (aka you’re more likely to switch your Gchat notification to Busy), a study from the University of Bristol in England reports.

5. No More Tossing and Turning: Morning exercisers have less trouble falling asleep than do evening gymgoers, a study published in Sleep shows, and the more A.M. minutes you log, the easier it is to nod off. Better still: Your night’s wide open!

Use Visualization to Achieve Weight Loss Success – It Works!

successWEIGHTlossby Remez Sasson

Creative visualization is a great tool for losing weight. By visualizing your body as you want it to be, you induce your subconscious mind to shape your body to look as close to your mental image as possible.

This does not mean that creative visualization will completely change the shape of your body. It means that if you visualize in accordance with the laws of visualization, you will improve the way it looks and reduce its weight.

It is a known fact that thoughts and emotions affect the body for better or worse, depending on your predominant thoughts and emotions. Negative thinking, stress, fear, excitement, worry and anger hurt the body. Under these conditions the body releases toxins into the blood, which affect it adversely.

Positive thinking, happiness, love and confidence heal, strengthen and energize the body.

You can use the connection between the mind and the body to your advantage. The subconscious mind accepts and treats both real conditions and mentally imagined conditions as real. This means that if you visualize yourself as being slim, your subconscious mind will accept what you visualize as true, and will act to make your body conform to your mental image.

Losing weight with the help of creative visualization can be termed as a “mental diet”. Of course, the chances of success will be greater, if in addition to visualization you reduce the amount of food you eat, follow a diet and exercise your body.

Tips for losing weight through visualization:

- Two or three times a day, sit down for several minutes in a quiet place, and visualize your body as you wish it to be. Leave your worries, doubts and other thoughts behind, and concentrate on what you are doing. Use Dr Akilah’s FREE success scale by clicking here. You can print it out or download it to your computer. 

- See yourself slim and beautiful, with your ideal weight. Forget how you look now. You are creating a new reality. See yourself at the beach or pool wearing a swimming suit. See how gorgeous you look. Imagine yourself wearing all those tight clothing that you have always wanted to wear.

- Visualize your family and friends complimenting you about how gorgeous your body looks and how slim you look now. Look at the whole scene as real, and as happening right now at the present moment, not in the future.

- You can construct in your mind any other scene you wish. You can see yourself exercising, dancing, with friends, with your husband or wife, at work, etc. See yourself moving and in action. Hear people complimenting you about your slim body, and see their admiring glances. In short, make the mental image as real as possible.

- Construct in your mind images that ignite your emotions. Make them alive and colorful. Make the scenes in your mind interesting and real, and see yourself in each scene as slim, the way you will look after you lose weight.

- Never visualize that you are disgusted with food or with eating, and do not develop a loathing for any kind of food. By visualizing your body as you wish it to look, your subconscious mind will direct you to eat the appropriate food in the right quantities.

- While visualizing, and after finishing your visualization session, don’t tell yourself: “well, it is all nonsense, I cannot lose weight”. If you say these words you destroy all the work you have done. When thoughts of disbelief crawl into your mind do not listen to them. Let only thoughts of your ideal body shape enter and pass through your mind.

As in everything else in life, persistence is required.

Tips and Warnings

  • Think positive Create positive habits to replace the negative ones Tell friends and family about what you are doing Keep a journal of how you feel and results you see According to the author of the book “Creative Visualization,” “create an ideal scene in your mind and keep it in a notebook where you can read it often.” Your brain listens to what you are saying and thinking, therefore negative thoughts produce negative outcomes. Take charge of your mind and think yourself to a new slimmer you. Count your blessings each day and think of everything that you have to be grateful for. Think of good memories and the feelings surrounding these thoughts. This will keep you on track to main a positive outlook each day while working on your visualization techniques.

Click Here to use this free visual aid tool to program your subconscious mind to help your body lose lots of weight fast. This simple mind trick can help melt pounds of excess fat off your body.

What’s Your Fitness Motivation?

motivation4ExerciseBy Mindy Walker 

Find out how to tap into your inner workout drive (yes, you do have one!) with our customized get-up-and-go plan.

1. You’ve been exercising… 
A. Only since your sister-in-law was diagnosed with heart disease — at 40. That’s way too close to your age! 
B. Regularly, since you tried your gym’s popular boot camp class. 
C. Like crazy before swimsuit season, intermittently the rest of the year. 
D. Forever. Exercise has always been a part of your life. 

2. Which situation most closely describes your ideal workout? 
A. A session on the elliptical or treadmill, during which you monitor your heart rate, miles covered, and calories burned. 
B. Playing soccer on a Saturday morning or walking with a friend. 
C. Alone in your living room, doing a body-sculpting DVD. 
D. Kickboxing class, to release stress and tension. 

3. Warming up for your routine, you… 
A. Sneak a peek at the Pilates class at the gym. You’ve heard that core-strengthening can help your back. 
B. Chat with your running buddy. 
C. Picture yourself with toned arms. You resolve to do free weights later. 
D. Take deep breaths. You like to turn off the noise in your head before exercising. 

4. You would describe your workout clothes as… 
A. Fairly new. You’ve just made the commitment to exercise regularly. 
B. A wide collection of tees from the charity 5Ks and 10Ks you’ve done. 
C. Mostly comfy stuff for solo workouts, with a few flattering pieces. 
D. A full wardrobe — running gear, yoga pants, capris, technical tanks, you name it. 

5. What do you love most about exercise? 
A. Getting it done, because your doctor advised a daily regimen to improve your health. 
B. The good-natured banter with others sweating it out in a gym class. 
C. The way your skinny jeans fit. Look, no muffin top! 
D. The intense rush you get from huffing and puffing. 

_____________________________________________________________________________________

Results 


Mostly A’s
 

Motivation button: Your health 
This is one of the most powerful reasons for starting an exercise program, according to a study of pregnant women by Western University in Ontario. But here’s the catch: You have to want to work out, and not just do it because your doctor tells you to. “If exercise isn’t something you’re choosing freely, your motivation may not last,” says Marcus Kilpatrick, PhD, an associate professor of exercise science at the University of South Florida. 

Your stick-to-it plan
 

Improve your aim. Chances are, you need to lose weight to boost your health. But instead of setting a goal of “I will drop 20 pounds,” make it “I will exercise four times a week,” which will put you on the path to wellness by lowering your cholesterol and blood pressure and making you stronger and more relaxed, says Kendrin Sonneville, RD, a nutritionist in Boston. 

Schedule it.
 You plan to take a bike ride after work three times this week. Great, but you need to be even more concrete about it, says Anca Gaston, PhD, an exercise psychologist at Western University. Write out a weekly schedule listing what each exercise session will consist of, when and where it will happen, for how long and with whom. “Lack of time is a big exercise barrier,” Gaston says. “It takes practice to find periods during your week when you can exercise; writing it down can make it more automatic for you.” 

Get pumped. If you want to enjoy working out more, be your own coach, says JoAnn Dahlkoetter, PhD, a sports psychologist and the author of Your Performing Edge. A good coach wouldn’t let you trash talk yourself, so trade negative thinking such as I’m so slow, what’s the use? for Every step is making my heart more powerful, my lungs clearer, and my bones stronger. 

Mostly B’s
Motivation button: Making friends
 

You get an energy boost from the connection you have with other people in your Zumba class. “In our studies, when sedentary people participate in a group-based exercise program, they typically stick with it longer than they do with exercising alone,” says Timothy Church, MD, PhD, a professor at the Pennington Biomedical Research Center. The downside is, if your exercise buddies drop out, you may lose interest too. 

Your stick-to-it plan
Get sporty.
 Join a team. People who take part in sports have more fun and may be more likely to keep it up than those who do solo workouts, according to research in the Journal of American College Health

Join the club. To get the camara­derie you crave, check out local running, hiking, and biking clubs. Besides the socializing, you’ll probably bump up your performance a notch as you start comparing your speed and distance with other those of other members. 

Use your social network. Friends are the best cheerleaders, so tweet, text, or e-mail your latest mileage achievements to your pals. When they zap back their congrats, you’ll get a blast of inspiration and be psyched to keep going. 

Mostly C’s
Motivation button: Your swimsuit
 

Call it superficial, but the pursuit of a sleek physique will get you to the gym. After health, appearance is the most common reason women say they exercise, according to a University of Kentucky survey. Just be aware that your focus on the endgame, rather than on enjoying the process, can cost you. When beach season is over, you may lose interest in putting in the work it takes to stay slim. 

Your stick-to-it plan
Ease up a little.
 “People who want to look their best for a specific event, like a reunion, may be willing to exercise harder and diet because they think it will help them more quickly achieve their goals,” Kilpatrick says. “But we’ve found that for many people, continuous high-intensity exercise can actually discourage them from continuing to do it.” It’s more effective to go for a jog several times a week if sprinting like crazy for 15 minutes today is going to make you bail on your workout tomorrow. 


Strength-train.
 For the best results, add a body-sculpting class, Pilates, or any type of resistance work to your regimen. “When you overdo cardio, your body starts to burn muscle instead of fat,” says Greg Joujon-Roche, a personal trainer and the founder of Holistic Fitness in Los Angeles. Strength training tones muscle and trims flab. 


Picture perfect.
 Successful athletes envision themselves acing that serve, crossing the finish line, or scoring a goal. “When you visualize an achievement, you’re doing a mental workout that is creating neuromuscular connections between your brain and muscles,” Dahlkoetter says. This technique helps you appreciate how amazing your body is. Yes, it’s cool to be a healthy size 6, but it’s even cooler that the muscles that make you a 6 can move so beautifully. 

Mostly D’s
Motivation button: The mental rush you get
 

You use exercise to beat stress, alleviate frustration, and boost feel-good endorphins. You’re one of the lucky ones: Intrinsic motivation — drive that comes from within — is more likely to lead to long-term behavioral change, Gaston says. The only trouble is, you may be so in love with how exercise makes you feel mentally that you ignore what it’s doing to you physically, putting you at risk for injury. 

Your stick-to-it plan
Take a time-out.
 Be sure to schedule at least one day off a week to let your body rest. And make sure you alternate activities — running one day, Pilates the next — so you stay strong from head to toe. 

Try new things. Even the most ardent exercisers can get bored by the monotony of Mondays, bike; Wednesdays, run; Fridays, yoga. So branch out. Take lessons to learn a new sport, like tennis. Or try adventurous activities like rock climbing or kayaking. 

Recover from a bump. Whether it’s a killer work deadline or your honeymoon, getting back on the exercise wagon after a hiatus can be tricky. Pick it up again without obsessing about your performance. Instead of overthinking how your backstroke is going to look, just do it and focus on how good it feels.

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