Strive For Five

This is a very debatable topic right here – Food!
Let’s take a look at a lifestyle plan (remember, DIETS DON’T WORK!) that is guaranteed to have you eating healthier, speeding up your metabolism and losing FAT in the process! Sounds great, doesn’t it?
I’m talking about eating small meals throughout the day. Or what I refer to as “Lifestyle Eating”.
Some of you may have heard of this before, and for others this is completely new. Even if you have heard of this, continue reading as I’ll show you how this can easily be accomplished.
The days of eating just the big three are over: Breakfast, Lunch and Dinner.
Now I’m not saying that you shouldn’t eat breakfast, lunch and dinner. They just need not be big meals, as they are for most people. This new way of eating might seem very foreign to you and might take a little time to get used to.
The typical schedule for eating smaller meals throughout the day will look a little something like this: Small meals at 7:00 a.m., 10:00 a.m., 1:00 p.m., 4:00 p.m. and 7:00 p.m.
Depending on your work schedule, family, etc., you might not be able to eat at the exact times listed above. For instance, you might start work at a much later or earlier time. If this is the case, just adjust accordingly and try to have a “small meal” every 3 to 3-1/2 hours. The goal is to have anywhere from 5 to 6 “small meals” a day. I feel that 5 is a reasonable goal to shoot for.
Why This Works
“How in the world can I eat more times throughout the day and lose weight?” That’s what you’re probably asking yourself right now, isn’t it? I will let you know why this works in the simplest way I know how. No scientific medical terminology, just the straight facts.
When you eat small meals throughout the day you are speeding up your metabolism, which helps you burn more calories. People with fast metabolisms are relatively thinner than people with slow metabolism. The thing is that most people don’t know that they can “speed” their metabolism up. A good way to do this is by eating more often throughout the day and not just eating breakfast, lunch and dinner.
Often times I’ll hear people say when they lose weight “I skipped eating my dinner at night and I’ve lost 10 lbs.” dominations hack cheats That might be true and cutting out any one of your meals might work for a little while. But in the long run, this will not work. Sooner or later you will go back to eating your dinner or whatever meal you cut out and your body will begin to store that extra meal as fat fearing that you might decide to cut out that meal again in the future. Remember, the body adapts to whatever you throw at it. If it senses that you are starving it (which is what it will sense if you cut out a meal) it will adjust accordingly and start to store food away to compensate for the reduced calories it is now experiencing.
Okay, back to eating more throughout the day. I want you to follow along with me here. I want you to pretend that read more your stomach is a separate person than the rest of your body. If you were able to hear your stomach talk, this is that you might hear it say if you were eating only 3 big meals a day – breakfast, lunch and dinner.
“Here we go again, breakfast, lunch and dinner. I’m going to start holding onto all these meals. There’s no use in “burning off” these meals, they’re few and far between. You give me breakfast at 7:00 a.m. and then I don’t get lunch until 12 noon, and then I don’t get dinner until 6:00 p.m. I’ll have to hold onto them until you can give me a reason to burn them off.”
I’ll tell you what you might hear your stomach say if you fed it every 3 to 3-1/2 hours. “This is great, I just got lunch at 12 noon and since I know I’m getting that next small meal at 3:00 p.m., I’ll just burn off my lunch. There’s no reason to hold onto any of these meals. I’m being fed every 3 hours. I’m never “starving”, and for that reason I never overeat.
The bottom line is the more meals you eat throughout the day the more efficient your body becomes at burning off these meals. Just the opposite applies when you don’t eat very often throughout the day. Your body goes into a mode of “starvation” and “holds” onto each and every meal, fearing that next meal will not be for a very long time.
Some of you on the other hand might say, “Well often times I’ll eat lunch at 12 noon and come dinner time I’m still not really that hungry, why should I eat now, that sounds crazy?” The answer to that is very simple; to speed up your metabolism.
So for those of you who feel you have slow metabolisms, or those of you who feel you need to stop eating in order to lose weight, the answer lies in; Lifestyle Eating. I also like to refer to this lifestyle eating plan as « Kevin’s Strive for Five”. You would optimally aim to eat five to six times a day, but start with trying to eat at least five.
That’s very important also – as I mentioned earlier, it’s a lifestyle, not a diet. So if someone asks, “What’s that new diet you’re on”? Simply tell them, “It’s not a diet, it’s how I’m eating all the time from now on and I don’t ever plan on “going off” of it.
What exactly is a “Small Meal?”
This is probably a question you’ve had since the beginning of the article and I’ll cover that in just a minute. I just want to first say that all of the meals throughout the day need to be healthy—I’m not recommending a cheeseburger and fries as one of your meals. But remember, healthy foods are delicious and they’re not limited to just tofu and cottage cheese, there’s plenty of options out there and we’ll get to them in a little bit.
Remember also I cannot give exact sizes and calories of meals because a 300 lb. woman is going to eat very differently than a 180 lb. woman. The idea is still the same, small meals throughout the day, but the size of the small meals will be a little different.
One great piece of advice that will really answer the question of the size of the meal is that you should eat each meal until you are satisfied (notice I said SATISFIED and not FULL, there is a difference). Once you are satisfied, you stop eating and do it again in 3 to 3 ½ hours. Your body will become so in tune with this that you won’t even need to be around a clock and you’ll know when it’s time for another meal (your stomach will growl, which is really your metabolism saying it needs more fuel). When you first start eating this way there will be some trial and error and you’ll do some guessing as to what is the proper serving size for you. But in a little while you’ll come to know exactly how much food you need.
How many times have you eaten lunch or dinner and walked away from the table feeling completely stuffed? I know I have plenty of times. The reason you don’t want to feel this way is because:
a) that means that you’ve probably consumed too much.
b) your next “small” meal is only 3 to 3-1/2 hours away. You don’t need to eat like this is your last meal.
The biggest obstacle you might have is cutting down on the amount you eat at dinner. Breakfast and lunch also, but most people consume most of their calories at dinner. But when you have those “small meals” in the morning and afternoon, you won’t
be as hungry come lunch/dinnertime, and that will prevent you from having a large meal at those times.
That’s why the name small meal is used. It takes away the perception of the big 3 that we’ve mentioned – breakfast, lunch and dinner. Instead of these being the normal large portion meals of the day, they now become 3 of the 5 to 6 small meals that you have.
That brings me to my next point and something that might take you a little longer to get used to. I want to break down the “small meals” even further and suggest that once you get the hang of eating 5 to 6 times a day, here’s another strategy that will help you out even more. Try and have a lean protein, a starchy carbohydrate and a fibrous carbohydrate with each meal. Let’s look at the breakfast example on the previous page. The egg whites are the lean protein, the red pepper is the fibrous carb, and the whole grain bread is the starchy carb.
So the goal is to attempt to get one item from each of the 3 categories in each meal, and the meals should be click this site pretty close to equal in size. That means the piece of
grilled chicken (lean protein) should be about the same size as the baked potato (starchy carbohydrate) which is the same size as the serving of broccoli (fibrous carbohydrate).
There are also some strategies you can use to further enhance your fat loss. One of those strategies is to cut back on your starchy carbs as the day goes on. So that means you will have most of your carbs during your meals before lunch and then keep having less and less after lunch so by the time you get to dinner and any meal thereafter, you are just eating protein and almost no carbs. This strategy and others like it would occupy a whole book, more than anything I just want you to grasp the concept of eating 5 to 6 times a day.
Now remember, you might not be able to get to a meal every 3 – 3-1/2 hours right off the bat, and you might not be able to get a portion of each type of food right away. All I’m asking is that you try and do better than what you are currently doing. If you can do that each week, you’re guaranteed to see an improvement and it won’t be long until
you’ve mastered the art of lifestyle eating and it becomes as routine as putting your clothes on before you leave the house.
One final note: Always keep in mind that this is not intended for someone who wants to lose weight really fast. Losing fat, getting stronger, etc. is a gradual process that needs to be done over time. No “quick fixes” here. Just a guarantee of a faster metabolism and skinnier jeans!

Striped Bass Behavior And Habits

Everyone loves fishing for stripers, also known as striped bass or linesiders. There is something magical about them that appeals to everyone who fishes saltwater in Rhode Island. The Ocean state is blessed with very good fishing overall and many people come here from Mass, Conn, New York, New Jersey, and Pennsylvannia to fish and vacation here. Knowing a little about the habits of these fish can help you catch more of them.

Bass are not high speed swimmers. They are good at short bursts of activity during which they can go very fast, but cannot maintain those speeds over any distance. Like many migratory species, they will use tidal currents to help them get where they want to go. During the spring when they first arrive in our waters on Narragansett Bay, they are full of energy and will chase large schools of bait for miles, feeding as they go. These are good times when pretty much anything you put in the water will catch them, and they are very abundent and aggressive. Once the bait settles in and finds places to hide out or moves on, so too do the bass settle in. Then it becomes more difficult to find them during the daylight hours. Bass have very large eyes and no eyelids, their eyes are not exaclty like ours in that they cannot adjust as well to the bright full-day sunlight. Striper eyes are very good for seeing in low light and night conditions. They also feed more actively during the day when its foggy or overcast, since this reduces the light level available. So if it鎶?a bright and sunny July day and it鎶?around 11:00am, probably not a good time to choose to get out there and catch stripers. If its going to be overcast and gloomy all morning, this is a great time to get out there and target them. Nighttime is also another good time to fish for stripers, but the low visibility also brings danger to the boater and fisherman from rocks, bouys, other boats, etc. Going down a narrow channel at night that is lined with rocks on both sides, that鎶?a good example of white-knuckle fishing.

Striped Bass, like many Saltwater fish species, have a lateral line organ which they use to sense vibrations in the water. They can sense vibrations out to a good distance, because water is much denser and transmits these vibrations much farther than air would. This is how they first zero in on a prospective meal. Contrary to what most anglers may think, the last sense they use to decide to make a strike is visual. When in an area of extremely strong current, the current itself causes so much vibration that the bass will be forced to use visual acquisition or smell only, making it much harder to catch them since the strike zone will be very short. I can hear some of you naysaying, but for those of us who dive in New England waters, we can attest to the very poor visibility, especially as you go deeper. At 40?depth, a good day and very clear water will give you around 10?of visibility. If it鎶?not clear, this can easily drop to 3? If we consider the average around 6? you can see it might be very difficult to get your offering within visual range of a striper. Rattles, violent movement, hefty jigging with a parachute jig, these all send out waves of vibrations that bass can detect and zero in on. Virtually any plug designed for bass fishing has rattles in it, so there must be something to it.

In the early morning light does not penetrate very far into the water and bass can be found chasing what bait there may be in very shallow water. The bait seeks the shallow water in an attempt to avoid the predators. As the sun gets higher in the sky, bass will move into deeper water to avoid the bright light. So when you first start fishing, fish shallow water and as the sun gets higher you move into deeper water. If the water is murky, the bass are more likely to stay in the shallow water and feed.

Where will you find bass? Usually around structure, such best electric kettle as drop offs, high points, boulders, rocks, and reefs, especially where there is a good tidal current that runs past. The bait that bass feed on also use current to aid them when they travel and will also use reefs and rocks to hide from predators. Bass can growtopia hack online be very aggressive and chase bait, but much of the time they will wait in ambush for a bait to sweep by or come out of hiding so they can pounce on it. This is why current can be so important to feeding, and why when the tide runs out fishing can turn off like a light switch. Stripers will often cruise the shallow edge of the beach in the early morning, following the direction of the tide looking for bait. Don鎶?forget that a sharp eye should be kept for click this site bass feeding on bait at the surface, since this happens very often and can hard to spot at a distance. You should always have an 8×50 or 10×50 pair of binoculars on board your boat for long-range searching. Anything stronger is very hard to use on a boat unless it is internally stabilized. Eventually you can train your eye to notice movement on the water without having to look directly at it.

In shallow waters, engine noise is something to consider as it can spook the bass and drive them off. Very loud engines can still drive them away in deeper water. If your drifting and plugging or jigging, its best to turn the motor off and fish that way. The best thing to do is minimize the problem by never motoring over the top of the fish, always go around on each of your drifts. This way the fish are never spooked by the motor noise.

Stringing Open Air Trees Using LED Christmas Lamps As Eye-Catching Decorations

Ask every person if they recognize what tree lights are and you will probably get one of the many replies. Alright, that’s not reliable. You will in all probability get one reply out of many possibilities. Most people just think about tree lamps as something to assemble at Christmas. Only outside tree lights really cover a lot different outdoor landscape lighting methods that make the best raw beauty and convenience.

Having already pointed out LED Christmas lights, we may as best electric kettle review guide well talk about that idea a little. An obvious annotation is that threading bulbs in a tree is not something limited to Christmas. If you have reveled dining or patronizing in a classy plaza, you may have had the joy of encountering beautiful white lights strung up into trees. A hotel right next to my residence keeps lights in trees on their charmingly landscaped property all year-round.

Presumably, the use of white lights results in relaxed mood and calmness . Colored lights activate more read more whimsical or fun moods. For home landscaping ventures, I am a proponent of elegance and nuance and would completely recommend using tiny white LED Christmas lights. Choosing tints will work okay for the holidays but results in an unquestionably circus-like feeling the rest of the year. But, if your goal is a tropical beach-bar setting, you are capable to get by with it.

In addition to fancying a calmer expression, it is also crucial to acknowledge that there’s a smidgen of an art needed in threading lights into trees. It is one of those things where a surplus balance isn’t a vital matter. Failing to acquaint a little of haphazardness into your stringing exertions and you will end up with a disturbingly hokey appearance. The design gets excessively evident and takes away from the results. Ever discover how rare straight lines are in trees? Overly fewer lights will compound things as well, making it obvious that they’re on a strand. If you don’t twine an attractive Christmas tree in one time a year, you are in all probability going to struggle getting it perfect in your yard too.

Stringing along outdoor LED Christmas lights into your bushes differ from other outdoor tree lighting processes in two simple ways; it is one of time intense and hard to achieve and it is the most thwarting to keep. Trees are barely motionless objects. They grow, they have leaves, they drop leaves, and their branches break off. All of that can conduce to changes and troubles in your lighting. Handle this trend of exterior tree lighting by yourself, only when you’re willing to commit to the challenge of sustaining growtopia hack online your undertaking consistently and if you’ve fairly small trees. Otherwise, employ the specialists.

Each process warrants its own article and would imbibe this one out longer than designated but the subject matter you are carrying away, I hope, is that you aren’t bounded alone to strings for your outdoor tree lights. Although a truly satisfactory process, string lighting trees is labor and care intense. The results can be meriting the drive, whenever done correctly. But when you have never put in lights like this, get ready to reconstruct and reset your first go numerous times before you’ve favorable final result. If that sounds like a bit much of trouble, look at alternate landscaping light bulbs or employ masters to spare you the tension.

Stretching Income: The Debt Reduction Exercise

Simply defined, a debt is a sum of money borrowed with the obligation to settle usually with a corresponding interest or other penalties and fees as may be agreed upon.
Many people incur debts for various reasons, the most important of which is their inability to pay for something in full at the moment of purchase. Because of this situation which tends to go on in a cycle, it is difficult to eliminate debt and repair your credit. While not all debts are considered completely onerous, they have nevertheless led to severe financial losses and even bankruptcy for individuals and families who have failed to manage them properly. In fact, the average household debt in the United States affecting more than 40% of families has been calculated by the Federal Reserve Board to reach more than $70,000 totaling approximately $2 trillion in 2013 alone.
Although many have tried to escape the vicious cycle of debt slavery, they cannot eliminate debt because of the continued mismanagement of finances. In order to repair your credit, knowing how to handle read more finances are necessary.
One of the major reasons many people often incur debts is because of their insufficient earnings. In the United States alone, the number or working families belonging to the low income group has risen to 32% or 47.5 million over the last two years. Yet, this should not justify incurring more debts than one can handle.
When income fails to cover all expenses of an individual or of his family, another way of coping would be to increase income or stretch the budget without resorting to loans. This may be done by taking extra jobs, computing the right amount of taxes and making use of additional purchasing power. In this way, you can eliminate debt and help repair your credit.
Taking Extra Jobs
Aside from going overtime, one may also consider more opportunities available near his workplace or signing up for online writing, marketing, blogging or transcription jobs. Moreover, he may use his talents, expertise or hobbies like baking, playing a musical instrument or surfing to earn by teaching others who are interested to learn. He may also take advantage of his activities like walking in the park by taking jobs like walking dogs or babysitting. In other words, he should be open to the idea of making extra cash out of anything legally possible. With extra income, you can eliminate debt. Having no debts will help repair your credit.
Computing the Right Amount of Taxes
How can computing the right amount of taxes best electric kettle eliminate debt and repair your credit? While one may be pleasantly surprised to receive a substantial tax rebate at the end of the year, growtopia hack online it may be disappointing to just use it for settling past debts due to insufficient income. In order to avoid the problem of lack of income in the first place, it is better to ensure that one is actually deducting the right amount of taxes. In relation to this, he must determine the exact amount of his deductions, exemptions and use the appropriate form. In this way, he can allocate the correct amount of funds for his budget.
Making Use of Additional Purchasing Power
While money is mainly used in exchange for goods and services, other sources of purchasing power such as coupons and other special promos in supermarket fliers or magazines may also be tapped in order to eliminate debt and help repair your credit.
In sum, if you cannot eliminate debt and repair your credit with your current assets, find ways to increase what you have. Stretching goes a long way.

Stretching Exercises to Increase Flexibility and Mobility

Doing regular stretching exercises will make you steadily more elastic, flexible and mobile, and hinder you from getting physically rigid and stiff as you get older. Here are some principles for good stretching exercises:
- Take a thorough stretching session at least every second day. During this session you should stretch out all parts of your body: Your arms, neck, torso, pelvic area and legs.
- It is an old principle to stretch out after other types of training. This principle has been questioned in the last years. If you feel this is the best time to stretch out, then do so. If not, wait until you are less tired and do the stretching as a separate session.
- It is probably best for many to have a short stretching session after muscular training and a longer stretching session at a separate time every second day.
- When stretching out, you should bend or twist in the natural movement directions and movement angles for each body part, and for each body part you should flex in every natural direction.
- It is good to begin the stretching session with some active exercises with moderate stretching effect to make your muscles and joints warm. You swing, bend, twist and roll back and forth with your arms, legs, shoulders, torso and pelvic region so that every movement gives a moderate stretching effect.
- Then you do slow exercises with a stronger stretching effect. You swing, bend or twist each limb and your torso until you feel resistance and a little more so that you feel the stretch and then hold the stretch in 30-50 seconds. You can make this stretching even more effective by doing it together with a friend and helping each other. Repeat each stretch at least 3 times with a pause between.
- When beginning a slow stretch it is advisable first to empty your lungs completely for air, and then breath deeply in when you move into the stretched position. When holding the stretch you breath effectively, but in a calm manner. In this dominations cheats tool way the exercise will also benefit your chest wall, lungs and diaphragm.
You can find descriptions of many exact exercises in specific books or web-pages. Classical hatha-yoga-exercises are a type of slow stretching exercises with a profound beneficial effect on the whole body. But you can also use your creativity and compose exercises that specifically fit you, as long as you use the principles listed above, and you can improvise during each session. Here are however some specific tips for exercises.
– Stand straight. First swing your straight arms forward up over your head so that you feel it stretches well. Swing them back to point straight forward and then swing them straight out to each side so that you again feel it stretches. Repeat these swings 5-10 times without pause.
- Stand straight. Then bend your body forward while pointing your fingers towards your toes. Try to reach as long as possible downward with your hands so that you feel it stretches gently at the backside of your legs. Then rise up again. Do this 5-10 times without pausing.
- Sit on the floor upon a carpet. Support your torso with your hands at the floor behind you. Flex your legs up and put the soles of your feet at the floor. Then swing down your legs to each side so that you feel it stretches gently at the inner sides of your thighs and then fold your legs together against. Do this 10-15 times without pause.
- Stand on the floor. Then swing your right leg out to the side so that it stretches. Swing it back again and swing the left leg out to the side. Repeat this 5-10 times. You can make this exercise a little more advanced by bending towards the leg when it is swung out and reach at your toes with your fingers.
– Stand straight and hold your hands folded upon your head while trying to have your elbows as long back as possible. Then bend your torso and neck down to the right and then back and to the left. Do it 5-10 times so that you feel a gentle stretch each time.
- Sit straight on a chair with your arms down at the side. Flex your torso and neck in a bow backward do that your belly protrudes forward. Then flex your torso and neck the other way forward, both times so you feel a gentle stretch. Try to get your head as near your lap as possible. Do this 5-10 times.
- Sit straight on a chair. Twist your torso and your neck to the right as far as possible, and then twist the other way, both times so you feel a gentle stretch in your neck and in your torso. You can make the stretch more effective by holding your hands around your knees and pushing. Do it 10-15 times without pausing.
- Stand as straight as possible. First swing your straight arms forward up over your head and behind your head if possible. Hold the stretch. Then swing your arms down before you until they point straight forward, and the swing them backward straight out to each side. Again try to get as long back with your arms as possible and hold the stretch. Then relax letting your arms hang down again.
You can make this exercise more effective by standing in a door opening, and pushing towards the rims of the door opening with your arms or your elbows.
- Stand straight and hold your hands folded upon your head while trying to have your elbows as long back as possible. Then bend your torso and neck down to the right and hold the stretch. Then bend the opposite way down to the left and hold the stretch before straightening up again.
- Stand straight. Then bend your body forward while pointing your fingers towards tour toes. Try to reach as long as possible downward with your hands so that you feel best electric kettle it stretches well at the backside of your legs. Hold the position some time while keeping an effective stretch , then rise slowly up again.
- Sit on the floor upon a carpet and support yourself with your arms behind you. Flex your legs up and your knees towards you. Then swing down your feet to each side. Move your hands forward and grip around your feet and then push down upon your legs with your elbows so that you feel it stretches at the inner sides of your thighs. Hold the position some time while keeping the stretch.
- Stand with split legs, with a stool before you. Bend down a little and set your hands upon the stool. Then separate gradually your legs further from each other as far as it goes so it stretches between your legs, while supporting your body with your hands at the stool. This may be somewhat difficult, but it will work by twisting movements of your feet. Then bend slowly forward so that your torso approaches a perpendicular position. Stretch well in that position. Then slowly rise and slowly take your legs click this site together again.
This exercise is a little difficult and a little risky, so use some caution when doing it.
- The best way to stretch your legs out to each side is however to lay on your back on the floor and let a friend split your legs apart so that it stretches, and then let your friend rise your legs so that they point up and stretch them to the sides before moving them together again and laying them down.
- Sit on a chair or on a carpet on the floor. Flex your torso and neck in a bow backward so that your belly protrudes forward. To make the stretch more effective you can hold your hands around your knees and pull with your arms. Hold the stretch some time.
Then flex your torso and neck the other way forward. Try to get your head as near your lap as possible. Hold the stretch some while before straightening your torso up again. This time you can make the stretch more effective by folding your hands behind your neck and pulling downward.
- Sit straight on a chair. Twist your torso and neck to the right as far as possible. Hold the stretch. Then twist the other way and hold the stretch. You can make the stretch more effective by holding your hands around the knee at the same side and pushing.

Stretching Before Aerobic Exercise or Weightlifting: Yes or No?

Stretching improves flexibility, but does it prevent injury, increase strength, speed, and muscle growth, and accelerate recovery?
The common reasons for doing stretches that involve holding stretched positions for various lengths of time, or static stretches, before exercise are the beliefs that they help prevent injury, make you stronger and faster, reduce muscle soreness, and accelerate recovery.
While anecdotal evidence would seem to support these claims–everyone from peewee soccer players to professional athletes stretch before or after training–what does science have to say about it?
Stretching and Preventing Injury
Many people stretch before aerobic exercise and weightlifting because they believe it will ward off injury. Research says otherwise.
For instance, a paper published in 2004 by the Center for Disease Control reviewed 361 studies on stretching before all kinds of exercise, and concluded that it doesn’t reduce injury rates. A study published by the SMBD-Jewish General Hospital did an analysis of their own and found the same: “stretching before exercise does not reduce the risk of injury.” A study published by McMaster University agrees.
In fact, according to Dr. Ian Shrier, a McGill University sports medicine specialist, it’s possible that stretching before exercise can increase your chances of injury due to the cellular damage it causes to muscle and its analgesic effect (it’s probably not a good idea to damage a muscle, increase your tolerance of pain, and then strenuously exercise it).
So where did this belief that stretching prevents injury come from, anyway? Well, the faulty logic hinged on the assumption that improved flexibility (which stretching definitely accomplishes) reduces the risk of injury.
Research has shown that most muscle injuries occur within the normal range of motion, however, and specifically during the “eccentric” portions of movements (the portion of movement wherein the muscle lengthens, such as when you’re lowering a dumbbell in a curl). Therefore, improving flexibility doesn’t do anything in terms of preventing injury, unless the activity calls for actions that require great flexibility (such as doing the splits).
Another reason this issue got confused is the fact that stretching is often done as a part of a more comprehensive warm-up routine that raises body temperature and involves repeated movements within the expected range of motion, which does prevent injury, whether you add static stretching or not. Scientists mistakenly attributed these benefits to stretching without the warm-up, and the myth was born.
Stretching and Strength and Muscle Growth
Many weightlifting routines begin with a series of stretches in the hopes of increased strength and muscle growth.
Is this just another myth?
Well, consider first a study conducted by the University of Milan. Researchers had 17 young males do a series of jumps from various squat positions, with or without stretching beforehand. Jump height, power, and maximum velocity were all lower in the group that stretched for 10 minutes before the jumps.
Other research indicates that only static stretches of longer duration (over 60 seconds) negatively impact maximal muscle performance, whereas shorter static stretches (under 30 seconds) don’t improve performance, but don’t impair it either.
There are various theories for why stretching can reduce strength and power. Some researchers believe that loose muscles and tendons can’t contract as forcefully as shorter ones, whereas others point to evidence that stretching interferes with signals from the brain that tell muscles to contract.
And what about stretching and muscle growth? Well, you’re probably not surprised to learn that research has proven false the share this site claim that stretching helps more deeply activate muscles and stimulate additional growth.
Stretching and Speed
Louisiana State University conducted a study in 2008 to determine how stretching affects the speed of sprinters.
They took 19 of their top sprinters and had them perform three 40-meter sprints in two sessions, separated by a week each. Before each session the runners performed a warm-up routine, and added four static stretches of the calf and thigh before one of the sprint sessions.
The result?
The stretching slowed them down by one-tenth of a second, with most of the loss occurring in the second half of the sprint.
Miami University conducted a similar study with 18 collegiate sprinters, and their research revealed that static stretching resulted in “a significant slowing in performance … in the second 20 (20-40) m of the [100 m] sprint trials.”
Stretching and Muscle Soreness and Recovery
Next on the chopping block is the myth (sorry for spoiling the surprise) that stretching reduces muscle soreness resulting from exercise and accelerates recovery.
It used to be believed that muscles damaged by exercise would spasm, which then blocked blood flow and caused the pain we know as delayed-onset muscle soreness (DOMS). As stretching helps alleviate spasm, it was hypothesized that it would alleviate post-workout muscle soreness.
While the spasm theory was debunked in 1986, best electric kettle the stretching advice has lingered to this day. Well, evidence of its ineffectiveness in reducing DOMS is readily available.
For instance, the University of Sydney published a paper in 2008 involving the review of 10 studies on stretching and muscle soreness. It concluded that “muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults.”
Another study, this time by the University of Western Australia, demonstrated that neither hot/cold therapy nor post-exercise stretching helped elite rowers recover from stair-climb running. They published another study with football players demonstrating that post-game recovery is not enhanced by stretching, either.
Is Stretching Good For Anything, Then?
While static stretching doesn’t help prevent injury, increase strength, speed, or muscle growth, and doesn’t reduce soreness or accelerate recovery…it does have its uses. If you’re going to engage in click this site a sport or activity that requires a high amount of flexibility, then static stretching can help. It’s also best to do static stretches when your muscles are warm (like after exercise, for instance).
There is one form of stretching, however, that has actually been shown to improve strength, power, muscular endurance, anaerobic capacity, speed, and agility: dynamic stretching.
Unlike static stretching, dynamic stretching involves movements that repeatedly put muscles through the expected ranges of motion, such as air squats, leg kicks, side lunges, arm circles, and so forth.
Dynamic stretching accomplishes several things that improve performance–it increases the suppleness of and blood flow to the muscles, raises body temperature, and enhances free, coordinated movement–and it can and should be done before any type of exercise (and this is why I recommend several warm-up sets when weightlifting that progressively increase blood flow to the muscles that will be trained, before you load your working weight).
What are your thoughts on stretching? Love it? Hate it? I’d love to hear from you at my site, !

Stretches for Release of Chest Discomfort during Pregnancy

Stretches can bring relief to the stabbing or moderate pain you feel below your breastbone during pregnancy. Enlarged breasts may cause your shoulders to slump forward, shortening your chest and shoulder muscle fibers. The pressing of your diaphragm upwards into your ribcage, from your expanding uterus, may also cause growtopia cheats hack discomfort. Upper torso stretches will help lengthen your contracted muscles and provide temporary comfort. Stretches coupled with a requisite breathing technique can enhance relaxation. Although the American Congress of Obstetricians and Gynecologists recommends exercise and stretching during pregnancy, check with your personal health care provider.
Doorway Stretches
1. Under a doorway reach your arms up to the sky lifting your ribcage away from bulging uterus. Push your chest and your pelvis gently out in front of you keeping your feet planted shoulders width apart. Feel the stretch open up and relax the tightness in your chest and shoulder muscles. Take deep slow breaths to enhance release of tension. Hold the stretch for 15 to 60 seconds.
2. Bring one arm to your side, level with your shoulder and bend it at the elbow with fingers pointing up. Lay the flat of your hand and forearm on the doorframe. Lean outward into the space and slightly rotate your head and torso as one to the opposite side, hold and repeat with the other arm.
3. Grasp both sides of the doorframe at shoulder height. Take two to three steps forward, and push your body out beyond share this site your feet. Gradually relax into the stretch letting all your tension slip away.
Static Stretches
1. Stand with your arms clasped behind you, palms towards your body. Gently push your chest out and squeeze your shoulder blades together. Feel the muscles loosen around your shoulders and the center of your chest, hold for 15 to 60 seconds and relax.
2. Stand a few inches in front of a wall. Reach back and place your fingertips on the wall. Take deep slow breaths and relax into the stretch.
Breathe before Stretch
Override the stress of a changing body by soothing your mind with controlled breathing and your body with stretches. Sit in a quiet place and close your eyes. Breathe through your nose. Think of nothing but your breath as it travels in and out of your body. Inhale deeply and slowly. Feel the calm settling in with each breath. Be one with your breath. Sense the air passing into your nostrils, gliding down your throat, filling click this site your lungs and raising your diaphragm. Notice your power and strength as you inhale and connect with everything big and glorious. Observe yourself getting smaller as you exhale and connect with everything small. When a thought comes up think of it as a cloud rolling by in the sky of your mind and return to focused breathing.
Self Care
Stay active to improve your posture, discomfort, sleep, mood, and easy of childbirth. You owe it to yourself.

Stretch Marks – Too Many Solutions, Only Few Works

Stretch marks can affect you if you gain weight quickly or when the skin is stretched beyond its normal capability. In women, this happens mostly during the later stages of pregnancy. They are not harmful to the body, but these marks have low social acceptance because of which they are a source of constant embarrassment to men and women.
Stretch marks cannot disappear on their own. Home remedies such as cocoa butter and olive oil do not really work well on them because the causative factors are not on the surface. Often some minute tear on the inner layers of the skin and the ensuing micro bleeding is what makes these lines appear coarse and completely unappealing in some cases. There are many treatments available in the market but whether these solutions really work is debatable.
• Invasive Methods of Treatment – Effective But Highly Inconvenient
Many dermatologists use laser treatment which is a popular and tried method of getting rid of these marks. However, besides being painful and prohibitively expensive, the safety of the method is not guaranteed. Recovery time is also an important factor to consider while choosing laser therapy or surgical methods such as dermabrasion or a chemical peel to treat stretch marks.
Stretch mark creams and lotions are by far the most convenient methods used to treat the problem. You can fade stretch marks using some of these formulations but, sadly, most these results stay till the effect of the cream doesn’t wear off. Fortunately, there are advanced scientific preparations available that visibly reduce the appearance of stretch marks. Brands that are created after years of extensive research and contain the right mix of powerful and proven ingredients have shown remarkable results.
Celtrixa is a scientifically advanced formulation that protects stretched skin structure. It works hard to keep the skin hydrated and Check our website ensures that the best electric kettle softness and smooth looks of the skin are restored. The active complex present in the formulation is designed to prevent new stretch marks from forming.
• Try Celtrixa Before You Try Anything Else
Before you pick up one of those umpteen stretch mark creams available over the counter, ask yourself whether the product has the right mix of ingredients to click this site help you get rid of the ugly marks. Celtrixa has clinically proven and effective ingredients that have been proven to visibly reduce the appearance of stretch marks. You can only order this lotion directly from the official website without any hassles at all.This online free trial offer is for a limited period only. The idea is to offer all new users a firsthand experience of the powerful action of this formulation.

Stress-less Sleep: Mind-body Medicine You Can Use Tonight

I just attended a seminar today on Stress-Less Sleep: Mind-Body Medicine You Can Use Tonight by Dr. Lim Kok Kwang. Basically the seminar is talking about how to get a good sleep in a natural manner and I thought it is good to share. However, I did not bring with me writing materials so I will do my best to put down what I can remember. I hope this could help you in some way.
I am very fortunate to be able to sleep every night but I do have a lot of friends who have problems sleeping at night. Some of them are having too much stress because of work and some have problems in life while others have been having insomnia for a number of years. A good night sleep can be a luxury. Wishing you a good night of sleep tonight.
According to Dr. Lim, there are 2 main kind of reasons for insomnia namely physical and psychological.
For physical, usually it is due to environment or bodily pain or over-arousal. The environment where we are sleeping could be too bright or too noisy. In one of his examples, he had a patient who was having problem sleeping at night. The reason is that she needs dominations hack cheats to leave the bedroom light on (for safety reason) while sleeping as her husband, who is getting on in age, needs to use the toilet 2-3 times a night. So Dr. Lim suggested to her to leave the toilet’s light on instead and to keep the toilet’s door slightly ajar so that the room would not be totally dark. And two weeks later she went back to Dr. Lim saying that she no longer has any problem sleeping at night. In the case of bodily pain or over-arousal, it could be due to something like a sprained back or with the things you ate.
For psychological, which are due to unrealistic beliefs or emotional disturbance. The latter is more serious and there would be a need for consultation. People who is having problem sleeping due to psychological reason usually could be stress, depressive due to work, family or friends.
Not all people who has problem sleeping can get sleeping pills from doctor. Apparently there is a certain Insomnia Diagnostic criteria that a doctor needs to go through before prescribing sleeping pills to patients. Personally I think that should be the way as I am not in favor of taking medication unless there really is a need to.
The consequences of poor sleep are emotional distress, mental distress and bodily distress. When in emotional distress, the person will be easily irritable, nervous, lost of pleasure and just plain miserable. Mental distress will share this site lead to poor concentration and forgetfulness while bodily distress will cause headache and fatigue.
In Dr. Lim’s seminar today, he shared one method of how you can get yourself to relax through a 2 power steps in 17 seconds:
1. Single focus: in his elaboration, he gave the example on breathing. Whenever you breathed out, you count it out audibly as ’1.’
2. Neutral, non judgmental or observer attitude (mindfulness). What he meant by this is that when you are doing the first step, you will have disrupting thoughts coming in and instead of denying these thoughts, just let then come in and go out. Focus instead on the counting of ’1′ as you breathe out.
Personally I had tried it out while I was in the seminar and it really worked. For just about 30 seconds, I can feel myself more relax and at the same time more focus.
Last but not least, Dr. Lim shared 7 steps to sleep success
1. Reduce caffeine, alcohol, cigarettes, sleep medications and water (sleep hygiene)
2. Make your bedroom conducive to sleep (stimulus control)
3. Plan ‘to do’ list (emails, phone calls, etc) and leave it to tomorrow.
4. Exercise (brisk walk etc) 3 to 4 times per week
5. Do Sleep Restriction.
- Set Wake-up time.
- Set Minimum sleep time for adequate functioning the next day: meaning to find out the minimum hours of sleep that you need and yet you will still be able to fuction effectively the next day.
- Set go-to-bed time.
- Stick to schedule for 2 weeks.
- Avoid naps
The purpose of this Sleep Restriction exercise is to prevent ourselves from lying in bed trying to get to sleep. The more we spent lying in bed trying to get to sleep but still staying awake, the more it will ‘stick’ with us click this site in the mind that we are not able to sleep.
6. Do ‘ha’ Breathing meditation.
Focus on breathing out for as long as you can comfortably. Breathe in through your nostrils and breathe out through your mouth. When you are breathing out, you produce a ‘ha’ sound.
Repeat for 15 minutes.
This is truly effective. I tried it out for a couple of minutes and it really put me in a very relax and focus state and I mean really focus.
7. Use guided imagery: while you are lying down on your bed, focus your mind on a single spot or pattern like your ceiling or wall. This will prevent your mind from disruptive thoughts which could prevent you from sleeping.
I hope these methods that I share with you will allow you to have a good night sleep in the most natural way.

Stress-Eating: 5 Stress-Busters for Emotional Eaters That Work

STRESS. We all have it, but what is it costing us? Whether it’s caused by happy or sad events, stress has been blamed for many ailments, including heart disease, stroke, ulcers, asthma, high blood pressure, migraines, rashes, depression, obesity, eating disorders, alcohol abuse, and insomnia.
If you are an emotional eater, you know too well that stress is the biggest culprit for a binge. Whether it comes in the form of anxiety, fear or sheer overwhelm, when you get stressed, like Pavlov’s dog, you reach for food.
In order to change this lifelong reaction to stress, here are 5 quick, natural stress busters you can use today and anytime. The dominations hack cheats great news is that they don’t require an appointment with, or prescription from any doctor or psychologist. They are at your disposal, at any time, and most importantly, THEY WORK! Give yourself the gift you deserve of practicing at least one a day.
1. Have a good cry
Tears may help relieve stress by ridding the body of potentially harmful chemicals produced in times of stress. It also always makes you feel better! It relieves stress and tension and helps you purge bottled up feelings and pain. It’s a healthy thing to do, so don’t apologize for crying.
2. Learn to pray
Don’t just recite words you know by heart. Construct your own prayers. Talk to God like you would a caring friend. Express your fears, concerns, and troubles. And ask for help with all of it. Ask for guidance, wisdom, strength, clarity and peacefulness. You will feel better.
3. Talk it out
Say what you mean, mean what you say…and don’t say it mean! The biggest cause of stress in any relationship is lack of communication and misunderstanding. Don’t keep things bottled inside until you blow up. Learn to talk about your concerns, without blaming, and seek a common, workable solution.
4. Have some fun
Do something that you’ve wanted to do for a long time but haven’t felt like you had the time. Set time aside NOW. If not now, when? You deserve to have fun, and recreation allows you to transfer your stressed state into other areas away from yourself. Make a point to have recreation especially after a time of intense pressure and stress. It’s a health thing…so try it!
5. Take a walk
It’s easy, it’s good for your body, it’s something you can do at any time of the day, and it’s free! Not only that, but it clears your mind of stress and worry, and reconnects you with the outdoors. click this site Be sure to smile and say hello to passersby—that will boost your spirits even more.
When you are relaxed, you are much less compelled to turn to food to settle you down. Try one of these stress-busters before turning to mindless overeating. As a reminder, write each one on a sticky note and post it where you’ll see it; on a mirror, your car dashboard, ON THE REFRIGERATOR! Practice at least one a day and see if you don’t “de-stress and eat less”!