Ways To Use Essential Oils For Better Results When You Exercise

Everyone knows you need to be well hydrated to maintain your health.

When you exercise it is especially important to drink more water for your body to function optimally. Dehydration can occur when you are not getting enough water into your body and bloodstream. Dehydration can lead to many bothersome, and even dangerous side effects.

Unfortunately many people get bored drinking plain water and chose instead to drink sugary or diet drinks. What they don?t realize is that these types of drinks aren?t absorbed by your body as well as pure water and can actually cause dehydration.

A healthy way to add taste to water is to add a few drops of food grade Essential Oils to purified water.

If you enjoy the flavor of mint, try adding a few drops of Spearmint or Wintergreen Essential Oil to purified water. They both create a minty, refreshing flavored drink that helps to energize your mind and body. Adding Peppermint Oil to cold or hot water is a great choice to help you feel alert and energized. All mint-flavored waters can aid digestion or relieve a nervous stomach.

Adding Lemon oil to purified water is very refreshing and can aid to stabilize your PH, making an exercise routine more effective for reaching your goal, whether it be losing weight, gaining speed or building muscles.

You can create a healthy snack that will give you energy by adding a drop or two of food grade Essential Oils to honey and spread it on a toasted piece of whole grain bread. Try adding Lemon, Tangerine or Orange Oil to honey and enjoy.

Honey is known for its amazing healing properties. Because it contains 100% natural sugars and is high in antioxidants, using honey as a sweetener is a healthy and effective way to give you an energy boost.

Aromatherapy can help us to get into the right frame of mind for work or play, which helps us to get the most out of the time we have for each experience. By diffusing therapeutic grade Essential Oils in the space you exercise or when you are preparing for a work out it makes it possible to find emotional stability and peace of mind, while experiencing high energy and feeling motivated. When you have more energy and are less stressed you find you enjoy exercising more and look forward to it as enjoyable, rather than something you ?have: to do.

If you experience stiff muscles after a strenuous workout, or feel muscle tension anywhere in your body before you exercise, you can use Essential Oils to relieve that pain.

You can create a massage oil or cream that is specifically suited to your body?s needs. A good carrier oil is olive oil or you can use a natural body lotion that has no added scents or chemicals.

Creating a massage oil using Peppermint, Basil or Wintergreen Oil to sooth stiff muscles or help loosen up your joints before you begin to exercise. Try using Pine, Lemongrass or Lavender Oil in your massage lotion to help relax tight muscles or relieve a charley horse.

Using a carrier oil allows you to use less of an Essential Oil and aids in the absorption of the oil into the blood stream for faster results.

Stiff muscles may be a sign that you need to be more hydrated. So remember the first tip and drink plenty of pure water before, during and after any period of time that you exercise.

If bruise yourself when exercising, you can use Essential Oils to avoid excess blood clotting, increase circulation and reduce inflammation.

At the first sign of a bruised area on the skin or pain in the bruised area you can apply one of the following Essential Oils diluted in a carrier oil. Helichrysum, Wintergreen, Douglas Fir, Idaho Balsam Fir, or Oregano all help to reduce inflammation that causes discoloration and pain.

When the pain and inflammation decrease, use Cypress, then Basil to enhance muscle relaxation. Other oils that have anti-inflammation properties are Spearmint, German Chamomile, Myrrh, Wintergreen, Marjoram and Clove.

Next use a diluted Peppermint oil to stimulate the nerves and increase circulation to help reduce inflammation.

Use a cold pack, never a hot pack, when you are dealing with inflammation and pain caused by a bruise.

Always remember that EVERY BODY is different and our bodies react differently to different things. Please consult your primary care doctor before integrating Essential Oils into your healing path.

How To Treat With Arm Tendonitis

Some of the people have pain from there shoulder to there wrist. Occasionally these people end up through tendonitis in there forearm. They might have hurted there armrest while picking up a weighty thing or else it might have occurred gradually in due course. What will happen when arm tendonitis will occur? The arm of the infected peoples will become stinging and swollen and it is tough for them to do the everyday actions. People suffering arm tendonitis will repair gradually.

A large number of people that commences a work out curriculum tend to carry too distant at the first day. They disregard that there ligaments and muscles in the arms and forearms have not toughened in due course. Lacking of appropriate extending (stretching) earlier to the commencement of work out curriculum, arm tendonitis may effect. Arm tendonitis indications can be firmness, ache and swelling after work out. You can also have ache at nighttime when trying to stretch out on your side.

What occurs when the arm is inflamed and aching, if you carry on with it this will only make the circumstance shoddier. You should need to have an individual psychoanalyst or a trainer and having them will help you complex a plan to build up the muscles and ligaments eventually. Mounting the arm power will avoid tendonitis in the arm.

Home medication-A home medication for tendonitis is ice and ache relievers which will aid with the ache in the short-range. In the long term you have to increase the strength of the arm to fight against tendonitis. If you are practicing a lot of inflammation and soreness, you can also try an anti-inflammatory medicine to decrease the inflammation. The pain will go down with the inflammation going down. If the correct measures are not taken then Arm tendonitis gives the impression to occur again and again .The long term prevention will come with the correct workout and exercises. Prevention of arm tendonitis is the correct option.

Surgical procedure-If the tendons splits or get harshly injured then surgical procedure is very essential. What is necessary is just a small cut and the general practitioner can build up the maintenance to the tendon. After the surgical procedure and some healing time, you can begin rehab for the arm tendonitis. It might surely take some time, but doing it accurately will help you to make full use and mobility of arm again.

Exercises For Abs – Visualization A Technique That Keeps You Motivated

Visualization is a tool which you can easily learn and apply daily. Find a quiet place, close your eyes and imagine a body you want to have. Don’t rush. Take your time and enjoy what you see. Imagine how you would feel, other people reactions and, especially, the joy. Once you have your image ready you can go back to it every time you want regardless the place. My advice is to use this technique as often as possible but at least twice a day. Let it be the first thing you do after you wake up and the last thing before you fall asleep.

The important thing you need to be aware of is the fact that visualization can be a double edge sword. If the image you created is corrupted in any way it can lead to a disaster or at least you not achieving anything. If everyone around keeps saying that you will never have a six pack because of whatever reason and you let them affect the image in your mind you have already failed. One of the ways to deal with this kind of situation is to go back to your original picture of your body and the feelings you originally felt.

If you have problems creating a dream body image in your mind there is another technique which will help. Create a poster from a magazine. It’s simple as that. You just pick a picture of a body you like, cut off the face and paste your own. Next, place the poster in the place you can easily see it everyday. In fact this technique is even more powerful than simple visualization as it involves physical tasks. You probably noticed that when you physically do something you remember it for a long time.

As you can see now it’s very simple tool to apply and follow. But you won’t get dreamed six pack if you just keep imagining it. Visualization is a very powerful technique that keeps you motivated and helps you focus on your goal but on it’s owns it won’t change your body. Only hard, consistent work can do it.

To your success!

Ways To Get More Exercise: For Those Who Are Active

If you already have a fairly active lifestyle but would like to do more exercise, great! It?s likely that your fitness levels are already quite high. If time is your limiting factor, you can be creative about working more exercise into your daily routine.

First, actually scheduling time into you day to do your exercise is important. Too often, exercise is the first casualty in a busy schedule. If you treat your exercise like an important meeting that cannot be re-scheduled or interrupted, you will get a chance to do it and get into a regular routine. organizing to meet a friend is a good way to ensure that you actually do the exercise. Knowing that you will let your friend down if you don?t go is often the additional motivation you need to get out there and just do it!

Do you drive to work? Chances are that if you work in a city office block, traffic will be congested and you may be able to get to work in a similar time by jogging, walking or riding your bike. If doing the school drop off is what?s keeping you from fitting in your run before work, group together with a group of other parents and organize a carpool. This way, you will have one or two more free mornings or afternoons to slot in some time at the gym, or to get out and play sport. If you catch public transport to work, jump off a few stops early and walk the rest of the way. Just 15 minutes more each way gives you your total recommended exercise for the day!

If you have children, putting them in a stroller and going for a walk can be a great way of keeping them entertained and giving you some additional exercise. Getting involved in your children?s activities is another way to maximize your exercise time and also to bond with them. Join them in a game of tag, or jump with them on the trampoline. You?ll be having so much fun that you won?t even remember that you?re exercising!

Incorporating more exercise into your day does not have to be difficult. Small bouts of activity frequently add up to a significant amount of exercise by the end of the day. You owe it to yourself to exercise and stay healthy.

5 Super Health Benefits Of Regular Exercise

This is unfortunate because the benefits of exercise include:

1) Reducing the risk of developing and/or dying from heart disease. Exercise helps to lower levels of LDL (or ?bad?) cholesterol, reducing the risk of plaques (blockages) in the arteries.

2) Reducing high blood pressure or the risk of developing high blood pressure.

Regular exercise helps increase lung capacity, improving the amount of oxygen available to the body?s tissues, which, together with increased heart muscle strength, helps blood flow more efficiently through the body.

3) Reducing the risk of developing obesity.

Exercise burns calories, so that on a regular basis, exercise can help lose weight, which has a knock-on effect in helping to prevent several diseases, including diabetes for example.

Strength training exercises help build muscle tissue, improving overall strength, and boosting metabolism which further helps in avoiding excess weight.

Also regular exercise helps keep joints flexible and less prone to injury through strain. Weight bearing exercise stimulates bone growth, helping to keep bones strong and warding off osteoporosis. Weight bearing exercises are not just about weight lifting, but include also walking, jogging, running, skiing, dancing, tennis and other sports.

4) Reducing the risk of developing colon or breast cancer.

Studies have shown that people who exercise regularly seem to have lower rates of these cancers, although the precise mechanism is not known.

Regular exercise does help maintain healthy muscle, including that of the intestines and probably thereby assists in removing toxins from the body.

5)Improving psychological well being.

Physical activity stimulates brain chemicals called endorphins which can lift mood and promote feelings of well-being.

Regular exercise can make you look better, trimmer and brighter, and therefore helps to boost self confidence. Regular exercise can help ease stress and lift depression.

The actual level of benefit from exercise depends on three factors: the frequency, level of intensity, and the length of time engaging in the activity.

For example, aerobic exercise performed only twice a week, at less than moderate intensity, and for less than 10 minutes is unlikely to be sufficient to make any difference to physical fitness.

The minimum requirement to maintain fitness is reckoned to be exercise performed three times a week, at moderate intensity ( raises the heart rate by 20-30%), for a period of at least 30 minutes. More intense or longer periods of exercise may be required to improve on a level of fitness.

These are generalisations of course, and people vary with regard to their needs and abilities, so the amount of exercise that you do, is up to you. There seems little doubt that any exercise is better than none, so even a short walk each day can help to maintain health. To increase fitness you may need to take on rather more than that and tailor a plan suitable for you.

Winning Tactics To Attain A Healthy Life-style

By changing our routines to a much healthier one, we can live more happy, longer lives. Switching to some healthier life-style is actually a lot easier than a lot of people think it to be and the benefits of doing so are quick. Advantages include a reduced risk of establishing diseases like most cancers, cardiovascular diseases and diabetes; and a greater life expectancy. Hopefully right after studying this document you will be aware of how you can go about achieving a longer, happier life by making just a couple easy, daily, healthier alternatives.

In establishing brand new much healthier habits to replace current unhealthy ones, it’s possible to gain a healthy lifestyle in a short period. Too little training, a bad diet and smoking will certainly result in a greater risk from a number of diseases and also unwanted weight gain. To start with, consider the prospect of replacing your relaxing lifestyle with a more energetic one. Fortunately the rewards of changing to a healthier more active lifestyle are often felt much more quickly than expected. This is true for people of every age and lots of wonder why they didn’t make the changes for their lifestyles quicker.

People who prefer to eat a healthy diet are less likely to develop certain diseases and so are more likely to have plenty of energy for his or her day to day lives. Diseases such as Cardiovascular diseases and diabetes may be caused from an over consumption of salt and sugar, both of which are often found in high quantities in out of the box prepared foods. The risk of such diseases could be significantly decreased quite easily. A slight increase in the amount of fruit and veggies in a person’s diet to replace sweet and high fat meals will not only reduce the consumption of salt and sugar but also improve the number of vitamin supplements taken. Not only do these food sources lower the risk of disease, any form of weight reduction due to the change of diet will in itself also reduce the risk.

Lower salt and sugar amounts in a diet plan is a great way to achieve a healthy diet, nonetheless there are also other essential things to consider about the food we eat. Many food sources may often contain substances that, ideally, we have to avoid. It is necessary to also consider the levels of unsafe ingredients that may be found on the food that we purchase. These can include pesticides which are used by the farmers to increase crop yield. By selecting foods that are close to their primary state, you can still receive a similar amount of nutrition and decrease the amounts of these potentially harmful substances.

To live proper life, exercise is another key component that needs consideration. Many people believe that daily exercise is just something they are not cut out for, but in fact anyone are able to do some form of daily training. In fact, day-to-day workout may be achieved by simply going for a short walk every single evening, the pace of which could be quickened gradually over a period of your time. By planning to complete Half an hour of aerobic exercise nearly every single day, your fitness level will boost drastically. Along with a few sessions of strength related workouts, your body is going to be well on the way to a much healthier condition, which in turn will result in an overall more healthy life-style.

Another essential requirement to achieve a healthier lifestyle should be to visit a doctor for examinations frequently. The cures of most diseases tend to be easier and more likely to be successful if the problem is handled in its early stages. Screening schedules will vary based on a patient’s medical record, age and overall fitness. Family doctors are an excellent place to ask on how often and where we can get any medical analysis done. It is important to visit a local family doctor at least once every year for some form of medical checkup.

Healthier living may be achieved by making a few simple modifications for your lifestyle. In choosing healthier food alternatives and making the effort to exercise each day it is easily possible to change your lifestyle to a much healthier one. You can achieve a better feeling of fulfillment along with a longer, quite as good life simply by selecting nutritious foods and a more active lifestyle.

The Benefits Of Weight Training

Don?t underestimate the health benefits of weight training. The results of overall health improvement, metabolism and body toning are tremendous. More and more people are becoming aware of the benefits and finding their way into fitness centers lining up waiting for exercise machines. Lifting weights is no longer a bodybuilder?s hobby. Men, women and young adults alike lift weights and realize the advantages.

The major benefits of a strength program include looking trimmer and more youthful as one ages; increased metabolism and weight management; reduced stress and depression; prevention of the onset of diseases such as arthritis, osteoporosis, diabetes, hypertension and high cholesterol.

Many people have the notion that lifting weight is only for athletes or people who want to look good at the beach. But, what about the person who would like to pick up a 25 pound bag of dog food or the grandparent who would like to be able to carry his or her grandchild?

One of the greatest myths of weight training is the fear of bulking up or developing large, masculine-looking muscles. Muscles don?t just happen. It?s incredibly difficult for men who want to develop large muscles to do so, let alone for women who have 1/10th the testosterone of a man. If, by exercising hard, a woman develops some muscle size, it will be minimal and will improve her figure. Your level of testosterone, body/muscle type and hard work at the gym is the only way muscle can be increased.

Weight training isn?t only about the results that you can see in the mirror. Muscles support the skeleton, protect internal organs, move the body, help to maintain balance and help control metabolism. The stronger the muscles the better the body performs. Strength is important for the body from aesthetics to function. Resistance training is really about training hard, building strength and enhancing the body?s structural integrity.

The key to getting stronger is intensity and quality, not quantity. The idea is to break down the muscle fibers so they can rebuild. When muscle rebuilds, it becomes stronger and firmer. Rest the muscles for 24 ? 48 hours after a workout is important for the rebuilding process. Eating protein within one hour after working out is the building block to muscle repair.

Be careful that safety is used in weight training so injury does not occur. Start slowly, but with progression. Proper form and technique is essential for safety as well.

Too many people stay stuck at a lower resistance when they could be lifting heavier weight and enjoying more benefits. A good question for a person to ask is, ?Could I have lifted more weight, and could I have done it with good form?? On an intensity scale of one to ten, a beginner should be at a five. A seasoned weight trainer should be able to reach an eight and sometimes a ten. A ten is to failure. You won?t reach failure on every workout, but you should try to be comfortable to eventually get to a level ten. Don?t compromise form.

Feeble efforts produce little results, but challenging, progressive resistance training programs increase strength. For more information and tips on exercise, go to

30 Days Trial

It has been long time that I didn?t do any exercise. I feel that my stamina is going down and I get tired easily. This is not a good sign. I had tried to do some Tai Chi exercise after work. However it seems like I cannot persist. I used to exercise regularly. I jogged 3 days a week for at least 5 km. On top of that I had Tai Chi classes twice a week. But now because of the busy working life and my favourite Korean series on TV at night, I hardly exercise.

Recently I came accross a very interesting idea which is called 30 Days to Success. How it works is that lets say you want to start a new habit for example jogging for at least 3 times a week. You think of this as a temporary activities. You do it for a 30-day trial. After 30 days you will not need to continue this anymore.

I think it is a nature of human that whenever we need to change our daily habits, it seems very hard for us to make a start. We will feel overwhelmed when we think that we need to continue to do this for the rest of our life. We get fed up and never make a start. But if we think of this as only a temporary change, then it will become not that difficult for us. Anyway after 30 days we will be able to go back to our normal daily life.

So what happen is after 30-days of trial, it will become a habit to us and it will be easier for us to continue to maintain the habit. This is a powerful way to improve our life.

I am going to try this out with a 15 minutes of simple Tai Chi exercises everyday for a 30-day trial.