Your occupation can play a major role in the causes of hemorrhoid, if you have to lift heavy objects or are having to sit for long periods of time, you are essentially applying continued pressure on your rectal passage. If you combine these habits with delaying going to the toilet when needed then you are almost doubling the pressure on your soft tissue lining.
For most women the real cause of hemorrhoids is due to the enlarging of the uterus during pregnancy. The increased blood flow during this period adds to the increased inflammation of the soft colon. Constipation during this period places more pressure on the surface of the colon causing the veins to become varicose.
Piles illness can affect any age and any gender, the severity of bleeding piles can be reliant on the factors discussed so far, however to help reduce the size of the piles and eventually cure the problem you can use some of the following tips.The real causes of piles are dependent by ones daily lifestyle including the excessive intake of spices in ones diet, continued constipation, and straining when emptying bowels. If your diet is also low in fibre or your daily water intake is below average, you are further adding to the cause of hemorrhoids because your stools will be harder making it difficult to pass during bowel movements.f you take action and implement these tips, you are on your way to curing your piles for good and getting that freedom of knowing you wont have to worry about this illness again.
I’ve been working out at the gym for the last 8 years and the one thing I’ve learned about keeping your fittest is consistency. Going to the gym 4-5 days a week without taking long breaks has been one of the main reasons that i keep fit. Now there’s so many other factors that will help you improve whatever it is your goal is. Diet, supplements, routine changes. But in the end if you dont make it to the gym every week the results wont show. Its like that old saying it takes 2 months to start a habit and only 2 days to break it. View my other articles at MyFitnessFreak.com
I mentioned my body fat measurement in my last post.
Originally I was using the electric impedance scales in the gym but the, oft reported, problem with these is the inconsistency. The results change from day to day on a scale that can’t correlate with actual fat loss or fat gain. I wasn’t originally measuring day to day (thats too frequent) but after seeing significant and difficult to understand large week to week changes I moved to day to day to help me confirm that the results were too inaccurate to be useful. They were.
Since then I’ve given the Accumeasure calipers a go which I first came across at Answer Fitness.
I’ve been using them for about 3 weeks now and so far, most importantly, they give me consistent measurements – a steady measurement for the first 2 weeks of use and a slight increase over the Christmas break which correlates with my slight weight gain over that week.
Using their measurement charts I think they’re telling me I have less body fat than I actually have, looking at comparative pictures I’d estimate I’m at 17% rather than 15% body fat, but to me consistency combined with the mirror test is sufficient for my needs.
I’m coupling this with photos for the next couple of months and hopefully this will help me see the results of my efforts. I’m toying with the idea of posting the images to this blog – but I’m not sure you’re ready to see the Wookie.
Merry Christmas to everyone!! I hope you had a wonderful time with family and friends like I did. My Christmas vacation is usually spent in sunny Florida with my wife’s family. They are English, love to cook and I usually pack on the pounds. This year I really did some new things. Instead of lying around, I was active and worked out in the mornings. I took resistance bands and a jump rope with me which was very light and convenient. I found the 30-45 minute workout was easy to complete and made me feel so much better. I also worked on my goals a little and just relaxed.
The next step after identifying and creating the goals is to create the activities required to achieve the goals and then in my opinion automate these tasks as much as possible. I will walk you through the process I am creating on the Goal “To be 195 lbs with 120/80 BP.” I started with a complete Mind Dump. I gathered anything remotely fitness related I had in my house already and started to write down what kind of exercise this would create. This list will be different for everyone and if you elect to go to a gym it will be a massive list. I have chosen to do the workouts at home with what I have access to so I do not waste the drive time to the gym which for me would be about 45 minutes. I also want to fit the 30-45 minutes into my schedule and when it Is time to workout, there is no wait time like a busy locker room or some guy using the bench press for an hour. I also feel like whatever my work schedule is I can always fit in 30 minutes even if it is at night. So this is the list I started with:
Cross fit, Cross fit Football, Strength Bands, Dumbbells, Bow Flex, Treadmill, Jump Rope, Mountain Bike, Basketball, Punching Video Game, Jump Rope, Men’s Health Exercises, Pushups, Pull Up Bar, Dips, Medicine Ball, Sprints, 200 meter Run outside my house, Pool, Hanging Abs, Abs Workouts, Core Strength Ball, Blood Pressure Machine, Videos, DVR aerobics, Stretching, Line Drills, Ply metrics, Juggling, Bartending Flair Routines.
This week will be spent getting everything ready to Set and Forget. Basically I want it automated and ready to use. Here is what I am going to do this week to get ready for the 90 days:
Create Note cards with exercises on them so I can grab them easily.
Create a Email Folder, Favorite Folder for Workout Ideas. Ask Social network Friends for Ideas on Creative Workouts.
Create a Google Alert for Workout Ideas.
Move all workout equipment in to one place in my bonus room.
Have IPod and Pandora on Blackberry ready to go with Music
Schedule workout Time in Outlook to tell me daily when to workout.
Take Pictures of my before self
For me the key to this will be to simply mix it up, burn calories, and have fun. I think it is so easy to dread your workouts when you do the same thing over and over or you have to make the trek to the gym and by the time you get there your motivation is gone. Baby Steps is also important to me because I know that if I just start something, I will continually make it better. To me the baby step just makes me start sweating and then I will incorporate other things on the note cards going in. If I knew I had to do 15 sets of jump rope I doubt I would do it. When I blend it with other movements like weightlifting or abs, it is not quite as structured and I complete it. On a different note, I have also started to incorporate this into my other goals. I leave open an hour for the activity for the goal but purposely only list one simple activity to do.
Technology can also be helpful. By using technology I can continually push new ideas to myself, and what you concentrate on is what you become. So if Google Alerts is out there consistently looking for new and creative ways for me to sweat I will stay in the fitness mindset and keep achieving more and more. I plan to use this Set and Forget Automation on every goal I work toward in the 90 days.
The Holidays are a joyous time to celebrate and spend time with family and friends. But they have also been found to increase the risk for heart problems. Heart related deaths and heart failure hospitalizations rise sharply around the winter holidays.
Several triggers for this increased risk have been reported in recent studies:
• Our normal routine is disrupted – we may be traveling, eating and drinking differently, under more stress and exercising less
• Cold weather can also be a trigger (especially when shoveling snow)
• Depression may be more prevalent – you may be missing a loved one more around the holiday season
For years I have been teaching people about the “5 E’s” these are five things that start with the letter E that can increase your risk for heart problems.
• EATING – heart attacks can be triggered by eating meals with a high fat content or eating heavy meals. Enjoy the holiday meals but remember moderation is key.
• EXERTION – heart attacks can be triggered by too much exertion (again think about shoveling snow). Bundle up and take frequent rest breaks. Also if you are starting a new exercise routine – slowly increase your activity, don’t overdo it.
• ELIMINATION – heart attacks can be triggered during straining to have a bowel movement. Remember to eat your fiber and drink plenty of water to avoid constipation.
• EXTREME EMOTIONS – heart attacks can be triggered by extreme emotions such as depression and anger. The holidays can be a stressful time, make sure you are taking time for yourself and your mental well-being.
• EXTREME TEMPERATURE CHANGES – heart attacks can be triggered by temperature changes, such as going out of your warm house out into the cold weather. Remember to bundle up and cover your mouth and nose with a scarf, breathing in the cold air suddenly can put stress on your heart.
So Enjoy the Holiday Season but remember to take care of your health – your heart will thank you for it! Thinking about Healthy New Year’s Resolutions check out our books “Take Charge: A Woman’s Guide to a Healthier Heart” and “Take Charge: A Man’s Roadmap to a Healthy Heart” available at www.heart-strong.com
I, for one, can’t believe it’s already here! For some reason, it doesn’t feel like it to me. One reason might be because I’m about to go get ready and head into work for a half day – gotta make that dough! Another – I didn’t have time to do any Christmas baking this year, which is unheard of for me! However, I do plan on whipping up some delicious homemade eggnog when I get home today
Streeeettttccchhhh
The following stretches are my go-to moves whenever I do any form of cardio and/or lower body strength training. It only takes about 5-10 minutes, and stretches just about every muscle/ligament/tendon from the booty down. These 5-10 minutes can really save your legs and body! Why, you say? Well, I’m glad you asked!
Stretching after you work out or warm up (never stretch cold muscles) has a multitude of benefits! Here are just a few:
Better performance; flexibility in a joint asks less energy to be able to move through the exercise
Increased blood supply and nutrients to the joints, and possibly better circulation
Decreased risk of injury
Improved muscle balance and postural and kinesthetic awareness
Decreased risk of lower back discomfort
And here are the eight stretches I do (per side) every. single. time. after a cardio or legs session:
Start out with an inner thigh stretch (you can start it on either side of your body) by leaning your torso to one side with that knee bent, stick your booty out as to make sure your knee stays behind your toes, and hold for 9 counts.
Side note: In addition to stretching after a warm up and especially after finishing exercise, you should also hold a stretch for at least six seconds. It takes 6-10 seconds to elicit the stretch response from the neuromuscular system.
Next, pivot your body to the side of your bent knee into the frontal plane, and lean your torso forward to get a nice calf stretch (gastrocnemius,) like so:
To stretch your deep calf muscle (soleus,) simply bend your knee slightly, and keep stretching your calf:
From here, straighten your torso to be perpendicular to the floor, and sink down a few inches to get a great stretch in the hip flexors:
It’s easy to stretch the quadriceps muscles from this position by dropping your knee to almost a 90ยบ angle:
Next, slide the stretching leg in, and bend slightly, resting your hands on that thigh, to support yourself while you stretch the hamstrings of the opposite leg:
And simply point your toe to the ground to get a good anterior calf stretch:
A lot of people tend to forget this stretch, but it’s very important, especially if you run!
Finish up by bringing the ankle of that leg on the the knee of the opposite leg, and sit down a few inches to get a nice gluts and hip stretch:
Then repeat for the opposite side of the body, and you’re lower body is ready to go!
Actually…I just though of one important stretch that you should do if you’re a runner – the runner’s stance stretch! I typically add this in between the quad stretch and the hamstring stretch, and it looks like this:
[source]
Hopefully a few of you got something out of this post – let me know whatcha think!
This post will be linked into the RAN Fitness tab at the top of the bloggy starting today! I’m also going to start recording my workouts in that section, so ya’ll can see (and I can keep record of!) my workouts on a day-to-day basis!
Is your lower body stretch routine similar to this? What type of stretching do you do post warm-up or post-cool down?
These earrings are so cool, so unique! *swoon*- Etsy.