Stress - Ten Ways To Beat It

'I need to de-stress.'

'Gideon, what can I do to de-stress?'

'I'm getting tired these days, it must be all the stress.'

I have been hearing a lot of these kind of statements or questions related to stress and distress recently. So I decided to (finally!) put a post down and give insights on things that actually helped me tackle stress head on.

All of us know that stress is not good. Some of the important things that you should know about stress are:

• It is one of the leading causes of death across the world today.
• It is a time, relationship and health robber.
• It keeps you fat.

There are a lot of other negative things it does but these three pretty much cover all of it.

So how do we beat stress? In today's world there are problems and challenges at every corner but there are things you can do to beat stress.

1) STOP WORRYING!!  Jesus Christ said that about 2000+ years ago. If someone like Jesus said this he knows what he is talking about. This might be easier said than done but it is vital to get your thoughts in order. Some of the things people worry about most of the time don't even happen. Think about the solution to the problem and not the problem. 

2) Sleep! - Do not neglect your sleep. I have written a separate post on this earlier. 

3) Time Out: - You need to take some time out on a daily basis. 10 or 15 minutes a day should be good enough. Just quieten yourself down and relax. Don't think about work or anything else. Just relax. This would be a good time to also focus on your breathing which brings me to my next point.

4) Breathe: - If ever there was one quick technique I relied on this was it. In the middle of things just stop and take in deep breaths. Anywhere in between 5 and 10 breaths should be good.

5) Ease off on the eating: - Stop eating so frequently. The digestive system is a system that requires huge amounts of energy to work. I strongly suggest slowing down from food for a while. You can do just vegetables or vegetable juices during the day and eat normally again at night. Another practice you can take up is intermittent fasting also known as IF.

What you eat is also important. As much as possible stop eating sugar and processed foods. These also put an enormous strain on your digestive system causing a lot of stress. Watch what you eat and reduce the frequency. Take a break from eating.

6) Unplug:- It is amazing what time without electronic gadgets do for you. For a while switch off your phone, internet and stay away from your computer. I used to take 24 hours out from all of the gadgets around me. It was sooooooo refreshing. I have written an experience of mine here. There are also hidden dangers of technology which causes massive stress. Unplugging once a while will help.

7) Exercise:- Exercise helps a lot at distressing. You can have an exercise schedule in 10 or 15 minutes. There are studies again and again that show that exercise reduces stress. Get an exercise routine.

8) Sunlight:- Get out into the sun. The Vitamin D assimilation and the light does a lot for you.

9) Walking: Walking is a great way to get your blood circulating and distressing. It loosens you up and keeps you active and your mind fresh. Here is more on walking.

10) Talk to someone: If you have something on your mind or something is wearing you down talk it out. Sometimes you just need to go to someone you can trust and tell them, 'I just need you to listen to me!' Then talk it out. See how much lighter you feel.

There are more techniques to this but these are the most common ones and that you can implement quickly. Start implementing these and start to reduce your stress today.

If this post has helped you please share it with someone. Drop in comments, ask questions and if you need help with distress techniques you can contact me here.

Breathing, Breath Again

Hi all,

I have been delving into basic corrective exercises. It surprises me that we have lost our ability to breathe correctly and that leads to a lot of problems. I have been training myself to breathe accurately again and it has got me feeling so much more better and stronger. Here are three videos

The first one is by Mike Robertson. If you don't know who Mike Robertson he is a well respected strength coach and is prominent in the circle. He is also known as the 'corrective exercise' coach!

The other two are by Tony Gentilcore. Once again, Tony is a strength and conditioning coach and works at Cressey Performance. Eric Cressey himself is a well known and well reputed strength coach and Tony is on his team. Tony is definitely one individual you want to listen to when you are looking for strength and corrective exercise patterns.

Video to help:

Courtesy: http://temple-of-fitness.blogspot.in/

Time to Rest Ye Merry Ladies and Gentlemen

Well its that time of the year again when everybody is winding down. The year end holidays are coming in fast. Compliments of the season are in progress. In all the excitement of the holidays lets not forget that it is a well deserved break and it is an especially important time for rest and recovery.

Most people have already planned what to do and the mental break itself is the biggest thing that enhances recovery. In all the enjoyment there are practical things you can do.

1) Have yourself a merry time! - Well this comes with the season! Enjoy yourself thoroughly. Catch up with family and friends. Laugh. Do things together. Unwind!

2) Silent night - This is a good time to get some well needed hours of sleep. Let your body recover and get the stress out. You will be surprised at what just a few days of good sleep for 6-8 hours can do.

3) More than roasted chestnuts!- We can't deny this season comes with a lot of goodies and parties. In all that, eat sensibly. Order your eating right. If you know for sure there is a specific time window you will be eating a lot balance it off with under-eating, juicing or fasting. Make sure whenever you can you are eating more quality and nutrient dense food. This will also keep your energy level high and you will not have energy crashes. It also keeps unnecessary fat off so you will not have to run into the new year with wild training plans.

4) Walking in a winter wonderland - Go for walks. If at all you want to stay active this is one of the best ways to do it. Go walking. Enjoy a nice walk even if it is for 10 minutes in a day. In most cases the winter season has set in. The cool air will give you a neural recharge and freshen your mind.

Rest is vital for your health and there is no better time than this season to do it. You will enter the new year feeling fresh and healthy if you plan your rest and recovery right. Go ahead and enjoy the season.

Please feel free to share this post with your family and friends so they can have a healthy, fun filled season!!

Courtesy: http://temple-of-fitness.blogspot.in/

Quick Fixes For The Season

We all know this season is real exciting and fun time. It also brings its own set of challenges to maintain your healthy lifestyle. Here are a few pointers to keep you on track with your health and fitness lifestyle.

Nutrition

1) Drink at least 3 liters of water a day.

2) Eat lots of vegetables and fruits.

3) Green tea and Warm water are the tow best things you can drink in this season.

4) Try and practice under-eating whenever you can. e.g If you know you are going to be eating a big caloric and sugar dense meal at a particular time cut back on eating on the hours prior to that.

5)  Before you start a meal always go for a big helping of salad or soups.

Workouts

1)  Be mindful of your posture

2)  To stay active, walking is one of the best options you have.

3) Body-weight Circuits, sprints, straddles and shadowboxing are the best toning and conditioning methods you have available to you if all you have are 10 minutes a day.

4) Keep workouts short.

5) Remember the best workout is one you will do

These points will keep you on track. Print them out if you have to. If you forget them do not panic or feel guilty- just pick up from where you left off.

Enjoy the holidays!!

You definitely know people in your family and friend circle who can benefit from these points. Go ahead and share it with them. You just might be the reason they find a change in their lifestyle forever. 

Courtesy: http://temple-of-fitness.blogspot.in/

Sleepzzzzzzzz.... Get Some.

Hey. Yes I know its been a long time since I have posted anything up on this blog. I took some time off to find out what direction to take with educating people on simple fitness solutions. After all this time I was satisfied that this was the right way to go with a post. It is quite ironic that today's post seems like I have woken up after a slumber of my own but I assure you I have not been hibernating! And I'm sure the question is arising very quickly, 'A fitness site and the first thing he posts is about sleep???' Well Im sure everyone enjoys good uninterrupted sleep. I do. But why sleep of all topics?

The most common answer heard on what are you planning to do on the weekend or on a holiday is 'Catch up on some sleep.' Rightfully so, in our busy world. How many people get a real good sleep everyday? Sleep is a vital part of your existence. Having said that, it is not a license to be lazy and sleep for 10 hours a day or more. Sleep is required for your body to turn off all its major functions and do the bare minimum to keep you alive while recovering from stress and strain. How many machines do you know that can keep working non-stop without wear and tear and not breaking down without stopping for it to be recharged or cooled? The body is a wonderful piece of machinery. 

Good sleep gives the body time to rest and recharge. Have you ever noticed how sometimes even a 10 minute nap makes you feel so refreshed, spiritually, mentally and physically? You feel like you slept for days in those 10 minutes. Sleep builds your immune system and  its time needed for your body to recover. You are more alert, sharper and think clearer after a good sleep. You also look better and fresh instead of exhausted. It clears up the sensory overload on your physical body.

For athletes and those who workout, did you know that the rest your body gets during sleep is necessary to build muscle. Ending today's post....here are some tips to keep in mind about sleep.

• Aim for 6-8 hours of sleep- 6 hours being a minimum
• Try and get a 10 - 20 minute nap during the day
• When you sleep your head should be cool and feet warm
• Use a pillow - your head and neck should have a proper alignment with the rest of the body
• Do not drink teas, coffees or soft drinks before sleeping.Usually plain water or warm milk helps the body relax.
• Take a calcium supplement just before going to bed

Follow these tips and you will have an improved sleep. You will also realize you are fresher, happier, more energetic, less crankier, more alert and productive. Happy snoozing ;)

Courtesy: http://temple-of-fitness.blogspot.in/

Working With What We Have

Yesterday evening I was getting cranky. I wanted to sleep when I got back from work but didn't get the chance and I wasn't really in the mood to workout. I was trying everything I could to psyche myself up for a workout but it wasn't happening. 

So I decided to sleep for 10 minutes and then get up and get my cardio workout done. Great plan except for one thing - I ended up sleeping for an hour! I wasn't too happy with that either but I got 10 minutes after that on the foam roller (ingenious piece of equipment for core exercises and getting knots out of your muscles) and adjusted my diet accordingly. After dinner I took a walk with my wife.

What I am trying to get at here is my body definitely needed the rest and I didn't realize it. The sleep, the calorie control, the 10 minutes with the foam roller and the walk more than made up for me staying fit for that day. It wasn't the hardcore exercise but I did have the components of a fitness lifestyle coming into play at least somewhere. 

Learning to listen to your body is vital in the role of health and fitness. Get with the fitness lifestyle and see how things start to work to reach your fitness goals.

Courtesy: http://temple-of-fitness.blogspot.in/

Eating... Eating Right

Eating! A vital part of everyday life. We keep our energy levels going with it, catch up with family and friends over a meal. It is a basic and vital function of life. However not knowing how to eat brings two problems with it. Either its too little or too much. Then come the two most common complaints - 'Im too tired!' or 'Im too fat'!

Alright lets cut to the chase. Here are the rules.

1) Always eat 5-6 meals a day. Don't use this excuse to gorge yourself. Eat sensibly and balanced.

2) The break between each meal should be 2-3 hours

3) Include proteins, carbohydrates and healthy fats in each meal.

4) Eat for what you are going to do in the next 3 hours following the meal. If you are not going to be doing heavy physical activity cut the carbohydrates and increase the protein. If you are going to get into more physical activity eat more carbohydrates and less protein.

5) Get plenty of water throughout the day.

6) Eat more natural foods than processed foods.

Start to get these rules in order with good sleep and exercise and you will find an increase in your energy and body. Now go get something healthy to eat....!

Courtesy: http://temple-of-fitness.blogspot.in/

Wow!! It Was Tuff, Indeed.

Hey Guys,

I have unlearned a lot and learnt a lot (and still learning!).This break really made me take a long hard look at my life. My training mode has definitely changed.

A little bit on things that changed. I was out with a horrible shoulder injury (supraspinitis tendonitis). The good side to that was I was able to diagnose it on my own and start treating before I went for a second opinion to the doctor. He didn't tell me anything new but actually enjoyed talking it out with me (Also I got one of my relief gels free!) I started to learn how to rehab the shoulder. I thank God for the wisdom he gave me to do it.

Also I did get through my Nutrition exams. My certificates and license will be arriving shortly. So I have been looking at ways to clean up my diet and get some tasty recipes out and yes I will be starting out with recipes and pics of those soon!

The biggest change was a mental transition from just being into fitness to going back to study strength and conditioning for athletes to the business professional and home makers. Going forward I will be dealing with strength and conditioning and also physique training. I also broke my weight barrier and came out from a stagnated 92 kgs to 89kgs.

Guys, I can honestly say that whatever I put out here or do in training I have experimented on myself first. My blog aims to give firsthand information of something that is tried and tested so you can make the fastest gains to a healthier lifestyle.........

Courtesy: http://temple-of-fitness.blogspot.in/

Milestone Achieved!!!

I have successfully reached my mile stone goal of 85kgs while losing 4% body-fat. All that in about 2 weeks :)

Here is the brief.

Weigh-in in 1st week of September 2012.

Weight: 89kgs.

Body-fat: 25%.

Weigh-in on 21st September 2012.

Weight: 85kgs.

Body-fat: 21%.

Another Simple Recipe....Yum Yum

Yes.....Its finally here. I am starting to post recipes as well. These recipes are ones that are:

1) Tasty!

2) Healthy and Nutritious

3) Easy

I am starting off with one I made this afternoon (so you could say its straight hot off the oven!). Its Stir Fry Cauliflower / Gobi.

Ingredients:

1) Cauliflower (Gobi)

2) Onion (chopped)

3) Chopped Garlic (medium sized pod)

4) Coriander

5) Turmeric

I usually like to use a non-stick Teflon pan.Throw in the cauliflower in a low flame and let it warm up. Add a bit of olive oil and start to lightly roast the cauliflower. At this point add salt and pepper and keep stirring. Add a pinch of turmeric at this point. Stir till it mixes well.Add the onions and garlic. Stir till the onions and garlic are fried. Finally add coriander leaves and stir till it gets lightly crispy and then its done. The last step is ENJOY!!! There you have it folks......my version of stir fry cauliflower.

Courtesy: http://temple-of-fitness.blogspot.in/

Strength Training! What is it?

Looking at the heading, that should be 'DUH.......!!!! Training for strength...'

                        

Exactly!

That includes, getting your muscles, mind and body energy systems to have more than enough to handle the pressure of their role. Also there are different types of strength that have to be trained. And for each person depending on their work and lifestyle each strength pattern required is different. Strength is a very broad topic but the end result is the same...............to get stronger and perform better in WHATEVER you have to do.

So why are most people not doing it?

1) Some people think its not important.

2) Some think its only for those who go to a gym.

3) Some think that its not for them because they haven't collapsed (yet!!) in a heap and so they are strong.

4) Some just don't know better.

The list goes on and on.

The truth is strength training is vital for everyone according to their occupation and everyday needs. There are different sorts of strength that can be trained for. The one is which is most appropriate to you. Usually over here is where a personal trainer of a fitness consultant can come in and help. Strength training for an athlete is very different to that of a Corporate employee or a home maker. However strength training is necessary for all of them. Let me explain.

A corporate employee has a day of mostly being in front of a computer, meetings to attend, handle appointments, deal with stress of clients and maybe a boss breathing their neck. The strength training they need to handle that is different as compared to a homemaker who runs around with the kids, sees to home chores and yet has enough strength to handle that. They both need strength. The training however will be different.

Are you feeling low on energy? Weak and drained out at the end of the day? Go on.....get up...... find a good and knowledgeable personal trainer or fitness consultant, get on a program and start training. Time for you to get stronger....

Courtesy: http://temple-of-fitness.blogspot.in/

Cut The Wire!!

Yesterday was Sunday. My day was relatively good. Got a few ideas for a business in the morning, wonderful lunch at a relatives place, came home and slept for a while. Went on to my computer to just check a few things and before I knew it I was working and researching hard! I kept saying to myself...'I'll just finish this....' and an hour and a half had gone by. My mind was racing with thoughts and ideas, strategies and plans........and I was getting confused and tired. Finally, I had to force myself up and shut down my system and get away from it.

See, I had made a decision earlier on that unless necessary I will not work on Sunday and spend it with family. The point is I didn't have to work. There was no life threatening situation. There was a lot of good food at home. My wife was waiting for me because I told her I would be spending the evening with her. I just got DRAGGED into it. I'm sure we have all been there. Want everything done now. A little more, a little better, instantly done all now!!! This is after working the whole week. Do days feel like that sometimes? We think we can't take a break when we actually can? Its vital to our health. Just unplug. There are so many things to enjoy. You for one need to get your thoughts focused and your mind clear to work better. Its ok to switch off. The world does not revolve around me- I'm not the belly button of the earth. As a matter of fact because I am responsible for something important, I have to be at my best and rest is a factor.

Did you know on the sports field there are few seconds of rest and the athletes have to learn how to capitalise on it? A fast break, a dash of speed, a power up, a sprint and the body has to rest after that burst of power and energy. When training in the gym there are breaks of anything from 15 seconds upto 5 minutes. In the office, the coffee and lunch break are important to take your mind of work and settle down and focus again. Try it and see what it does for your productivity. Cant take a 10 minute break at that time? Dont. Get up walk around for a minute, close your eyes, take a few deep breaths and come back again.

I never put on my system after that yesterday. I sat in the cool breeze on my terrace. My head cleared out. My wife and I had a wonderful evening just talking with each other. I slept and got up early this morning.......Fully charged ready to face the day!!

Do you need to destress? Ideas to take a break in the middle of a busy day? You can contact me here.

Courtesy: http://temple-of-fitness.blogspot.in/

Nutrition Made Simple - Part III

The final part of this basic nutrition series we are going to take a look at micro-nutrients and water.

Micro-nutrients:

Micro-nutrients are needed by the body in very small amounts nevertheless essential. Any lack or excess can cause an improper functioning of related systems in the body. Micro nutrients have two categories:

1) Vitamins - There are two types again here and they are water soluble and fat soluble.

2) Minerals

No, I'm not talking about unnecessary tablets and pills here. As mentioned earlier, these are necessary for the effective working of the body. They can be got from normal food sources especially fruits and veges and of course in some traces meats, dairy products and grains. They also interact with each other and help in the proper synthesis of macro-nutrients, nervous system function, hormonal functions. etc.

Water:

The human body is over 70% water which shows its vital to survival. Proper intake of water per day is necessary per day for proper functioning of the body. At least 3-4 liters should be taken in each day. Just the right balance of enough water helps in relieving a lot of problems like headaches, constipation, tiredness, cramps. 

Supplementation:

Supplementation is the insurance policy to make sure you are getting the right amounts of nutrients for the   body. This is necessary because of food quality being affected because of modern farming practices, processed foods, overcooking or sometimes the quality of the source itself is in question. You want to make sure you have all your bases covered.

Summary:

A proper mix of all these macro and micro nutrients is what adds up to a balanced diet. A word about balanced diet - what is a balanced diet for one individual might not be a balanced diet for another. Eat well, drink the necessary amount of water and supplement your diet as you need to. Remember nutrition is a vital key to having a healthy and fit lifestyle.

Courtesy: http://temple-of-fitness.blogspot.in/

Nutrition Made Simple - Part II

In part 1 we took a look at the definition of nutrition and a few reasons on why the right nutrition is so important.

In this post we are going to look at Macro-nutrients.

Macro-nutrients are the biggest contributors to the maximum energy needs and requirements of the body.

They are 1) Proteins 2) Carbohydrates and 3) Fats

1) Proteins: They are the building blocks of the body and are essential for growth, recovery energy, fat loss, muscle gain, enzymes and many other functions in the body. They also play an important part for all physiological systems of the body. Proteins are made of amino acids which are also known as building blocks of life. 13 are non-essential (which are made by the body) and 9 are essential (cant be made by the body but available only through diet). Proteins can be used as a source of energy but it is not the most efficient source.

2) Carbohydrates: These are the preferred energy source of the body. They are converted to glucose for the body to work effectively. There are three varieties of carbs:

a) Simple (glucose, fructose, galactose, sucrose, lactose, maltose)

b) Complex (starch)

c) Dietary fiber (soluble, insoluble)

3) Fats: The biggest criminal of the macro-nutrient family...........or is it? Fats are the other excellent source of energy for the body and also helps to efficiently absorb fat soluble vitamins. It can be stored in the body if in excess. Fats are an energy source and gives shape and structure to the body. It is also vital for proper hormonal growth and function. There are different types of fats but the two major categories are

a) Saturated

b) Un-Saturated

There is a lot more to be said about each of these topics but its just meant to give a simple overview. In the next post we are going to take a look at Micro-nutrients and water.

Courtesy: http://temple-of-fitness.blogspot.in/

Nutrition Made Simple - Part I

Would you fill your car's petrol tank with water? Well, you could - though I don't recommend it- you won't be going anywhere.

That's the way it is with the food you eat and nutrition. Nutrition is one word that is quickly turning into a buzzword, however also very misunderstood with a lot of definitions and scientific jargon. 

By now you know I like to keep things simple so my definition is: 

'Taking in the right nutrients in right quantities your entire body needs to have sufficient energy to work at its best.'

Why is the right nutrition so important?

1) Optimal Energy to Perform - The human body is the best engineered piece of machinery in the universe. Different systems have to work in sync every second to keep it running. However what happens to machinery that does not get the right fuel or energy source? It starts to break down, wear and tear comes in quicker. Give it the right fuel or energy source and you have a well equipped piece of machinery, running at its best and producing the needed results.

2) Keeps you healthy - Nutrition plays a huge role in warding off lifestyle related diseases. It keeps your systems healthy and has the immune system running at maximum.

3) Fat Loss - Fat Loss is hugely related to nutrition. Yes exercise is important but nothing spectacular is going to happen if your nutrition is not right. You cant start to lose fat unless you are eating the right stuff at the right times.

There are definitely more reasons. According to me these three are the most wanted and vital ones. In the next few posts we will be working with a further understanding of what nutrients are needed and what they do.

Courtesy: http://temple-of-fitness.blogspot.in/