Saturday, 17 November 2018

Bad Posture and the Best Ways to Correct It

What defines a healthy lifestyle? Is it solely the food that you eat or the frequent exercise that you do? The truth is, there is more to it than those two. There are no hard or fast rules, but there are lots of different factors to consider.


Keeping up with being healthy entails tons of discipline in all aspects of your everyday routine. With your balanced diet and choice of workout, you have to observe the proper use of your body. I am talking about good posture.

Most of us, if not all of us, are too busy going about our busy day to even think about posture. I never thought about it myself. I would just go on waking up, finishing work and going home without the slightest thought of how I stand; until I started streaming and watching exercise videos from which I learned a lot on the subject of keeping a good posture.

While we almost all neglect keeping good posture, we do not notice how important it is to our well-being. We do not realize how beneficial it is to improve our posture. Most importantly, we forget that good posture can boost our overall confidence and self-esteem too.

You may be reading this for personal reasons. I have been tired of hearing negative comments on my posture. And I do look awful in pictures because my bad posture shows when I stand. If you have the same experience, you have come to the right article.

Now that we are talking about it, what are we to do? Is there a quick solution to this? Maybe there is a posture corrector guide?

Well, there is. But first, you have to know that this concept takes work and commitment. If you become too lazy to do what is necessary, all your other efforts will be put to waste. Ready? The following are what I have learned and what I find necessary to share.

The Truth about Posture

According to xbodynow.com, bad posture does not only make your body look weird when you stand. A bad posture may be a sign of or lead to serious illnesses. I am sure you have heard about diseases like scoliosis and osteoporosis. You even see those milk products that promise to help you strengthen your back bones.

This is not to scare you, but you have to put thought into sitting and standing properly. Slouching can do you harm in some ways you haven’t realized.

Prevention.com lists the more intense ways a poor posture affects your health. The one that struck me the most is the fact that it can cause depression. I know it sounds exaggerated, but studies have shown its truth. Slouching can be one of the reasons why someone feels insecure about her physicality or personality.

Try it out yourself to prove it. Try to stand with your upper body straightened up and walk a few meters. It will feel a lot different because it will help you feel more confident and at ease.

Another one on the list says it can affect your career. This is because it can affect how other people see you. When you have poor posture, you can look like you are disinterested or unmotivated. Imagine your boss seeing that side of you—that is not a great picture.

How to Reverse a Bad Posture

There are a lot of suggested ways on how you can improve your posture. One of the top ones in this article that I am sharing is doing strength exercises.

You only have to concentrate on working your core muscles to improve your overall strength. By doing this, you will be able to avoid breaking or fracturing your bones. Any cause for injuring your back will then be prevented as well.

Next, keep your weight in the normal range. Of course, you can do this by observing a healthy diet. By eating balanced meals and regularly monitoring your weight gain and loss, you are doing your posture a favor. Feeling heavy leads to slouching, right? You get the idea.

If you want quicker results and feel like you’ve had too much of that bad posture, there is another option. You can purchase one of those posture correctors that you see in the market. These are like “body binders” that are ready to wear.
The Olympics are an epic display of rivalry where years of competition between athletes culminate to a single moment of winner takes all. We’ve seen some great rivalries in Rio, Michael Phelps and Chad Le Clos in the 200 metre butterfly, and the British and Australian men’s cycling team pursuits, but can this kind of competition help motivate the ‘Average Joe'? The biological and psychological responses that occur from rivalry are not unique to the herculean contests seen in the Olympics, it’s part of human nature. And we can use this to help motivate our every day efforts of becoming slimmer, fitter or stronger. Here’s how.

What is rivalry?

To figure out how we can use rivalry to motivate us, we need to understand what it is exactly. It’s more than just competition, it’s a relationship with another individual where there is a psychological edge outside the actual pursuit itself. We see this in the Olympics often where athletes will try to bait their competition like Bradley Wiggins of the British cycling team quoting Australians as “the worst winners in the world and the worst losers in the world”. Oh no he didn’t. Whilst we see this rivalry often play out in the international sporting arena, it also happens at the grass roots level, just simply playing against the same individual or team a few times creates the atmosphere for it. However, few people consciously use this as an opportunity to improve, motivate or learn.

Do we shy away or rise to it?

For a lot of people, the confrontation that occurs from rivalry can produce a negative response, however this is very much a reflection of attitude.  Jonathan Fader, sports psychologist and author of Life as Sport states that ‘People who are successful see a difficult situation as a challenge, not a threat’. Having that view opens up possibilities for learning, rather than inadvertently creating a self-fulfilling prophecy of failure.  When confronted with a challenge, thoughts of “I can’t do that” can only lead to a dead end. However, replacing those thoughts with “How can I do that?” and following them through, can lead to behaviours that result in improvement. The expression of "rising to a challenge" is supposed to conjure images of breaking through barriers once believed to be unbreakable. And this is equally applicable to the average joe beating their work colleagues in a 5km, as it is to athletes winning gold.



It’s our nature

Human beings are competitive by nature. We’ve been competing for food, shelter, and partners before we could intellectually perceive it. Po Bonson and Ashley Merrimen, in their book Top Dog: The Science of Winning and Losing argue that we are born and conditioned to compete, through aspects of our genetic make-up, like age and gender. Professor Robert Deaner, psychologist at Grand Valley State University of Michigan conducted a study1 of 1,147 long distance runners and surveyed their motivation to compete and amount of training, and found that there were significantly higher levels of competitiveness in males compared to females. Whilst competitiveness in females is not uncommon, it would appear to be less predominant. Should we deny an aspect of our human nature, when it could in fact boost our ability to perform? Regularly tapping into an innate response will boost our drive for fitness results.

Using technology to foster friendly rivalry

In today’s growing world of social media and connectedness, rivalry can be fostered right from your smart devices. Take the Apple Watch for example. In the next upgrade, they’re releasing a new feature in their ‘Activity’ app where you can instantly comment on your friends' and family's fitness related goals. The app will even have comments ready to go like ‘You’re going down’ to encourage some friendly smack talk. Whilst you need to have an Apple Watch for this, it’s a sign that major firms see the benefit of rivalry to fitness, as well as to their bottom line.  Another example is the popular cycling app ‘Strava’. Strava allows local routes to be created called segments, where people’s times can be recorded directly against them, and leaderboards established. How can you not get competitive on the route back to your own street?

Ever since the first Olympics, it has been a reminder to the everyday person, what the human body and mind is capable of. Whilst running 100 metres in less then 10 seconds is beyond most of us, the rivalry that athletes experience and the motivation it evokes, is accessible by all. We can take advantage of it by using readily accessible technology, harnessing our own human nature and reframing our perceptions to push us to become fitter and stronger.

Beginning or getting back to an exercise routine generally involves something more just scheduling your workouts or joining a gym. In fact it’s entirely possible to join a gym and never turn up, even as these monthly payments are shown up in the bank statements. A regular exercise regimen makes you stronger and helps you feel really great. An exercise routine that works for you generally turns out many benefits beyond becoming toned and lean, but always keeping up with it does not seem to be easy always. Given below are the five different ways you can stick to a healthy ritual.

Going and doing a simple warm up: It happens to the best of us. We get into a routine and get excited that will help us in bring a change. However after a certain period of time practice begins to get tough. When it’s getting hard to begin with the entire process gets things clear. Keep telling yourself you will just do a warm up when you go to the gym. Getting yourself on the hard track can turn out to be the hardest thing for a few days.

Assess your motivation: While starting a fitness program reflects on the various reasons you actually wish to exercise. Is it to ease down the pain? Is it to reduce the body fat and pain enjoy more freedom in movement? To be able to pick your grandchildren? Or perhaps did the doctor direct you with some exercise. Your level of motivation can help you determine how much or how little accountability you actually need for your body. It is also the very thing that will help you get out of your bed in the morning when you would rather prefer to sleep in. It will bring you back in especially when life gets in a way and you have missed out a few days. Assess your motivation and clearly state why the exercise is important for you.

Stay in the moment: Picture this, you are at a party and you have actually promised yourself you won’t attack the buffet like a starving lunatic. Then you see a giant platter of the prettiest, most cheesy cubes you have encountered. Several hours later feeling your cheese hangover begin you wow to make it up for tomorrow with a two hours of workout. There are couple of problems with this kind of an approach like you cannot un - eat what you have eaten in the night, second killing yourself with a work out is no more a solution since it makes you hate exercise even more. If you are busy living in making yesterday mistakes most of your decisions here will be based on your guilt and shame rather than what you genuinely want in order to reach the marketing goals. True goals generally come from the choices and being mindful basing choices on what you need to know.

Finding a trainer for yourself: If you really don’t know what exactly you have been doing when you go to the gym, it’s always good that you find someone who does. Your trainer is the one who can teach you what exactly you need to do and what muscles to work. Your trainer can here teach you how you can be safe and correct your form when doing a repetition incorrectly. This can save your time and energy in a very long run.

Do something you enjoy: Too many people make the mistake that working out on regular basis must seem to be brutal, boring and yes exhausting enough too. There is no other way to make going to the gym fun especially when your approach is getting shaped in this way. There are plenty of exercises and sports available online or at the fitness centers helping you in burning the calories at ease.

Getting to know yourself: If you have never been much of an exercise or athlete then now is the right time for you to discover new things about you. Think of this as a learning period, and if you have fallen of track because you are bored with the same routine then you have just learned something about yourself, say for example you hate treadmill workouts or that doing work out videos at home blows. Spend some time asking yourself the following questions.
Everyone wants to eat better. Even those who already eat balanced diets search for new and innovative ways to improve upon their already-spotless routines. For the millions upon millions of people around the world who struggle with eating right, however, life can be difficult. While it might seem difficult to completely change the way that you eat, it is important to rethink how you are looking at eliminating bad habits. Instead of trying to reshape the entire way that you approach your meals, it can be much more useful to try to make small adjustments at first. Here are a few ways that you are able to make positive impacts on the way that you eat.

Keep Your Heart Happy

A great way to begin with your improved diet is by focusing on one of the more important areas of your body. Every year, millions of people die from complications related to heart disease. Paying attention to how your food consumption impacts your cardiovascular system is an important way to go around and determine a new set of simple eating habits. Having high levels of cholesterol, for example, is one of the factors that lead to heart disease. When you are looking to improve your health, it is a great idea to start working on cutting back on the cholesterol that you consume.

Unfortunately, you might find this difficult, especially when you are a big fan of a specific food item that is rich in cholesterol.

Luckily, there are ways to have your cake and eat it too, so to speak. Switching to healthier versions of products that you love can be an excellent and simple way to move forward with your new diet. Mayonnaise can often be a source of health problems, as it is a condiment that is swimming in cholesterol. If you love mayo, then you might want to try out Just Mayo by Hamptoncreek. This is an eggless mayo product that has much lower levels of cholesterol than traditional options. Looking for alternatives to the products that you love can be the best way for you to make positive changes in your diet and actually stick with these decisions as you move forward.

Begin the Day Right

There are many different ways for you to make simple changes in your daily habits, but one of the best moves you can make for your health is to remember to eat the right breakfast. What you eat in the morning is going to be the foundation for everything else that you do throughout the day. Sadly, most people only grab a random piece of fruit or a breakfast sandwich when they are running to work and do not actually indulge in what they should for a balanced meal. There are a few simple ways for you to rethink breakfast. The first way is by remembering to include enough protein in the meal. A breakfast that is rich in protein is going to be able to keep you fuelled and ready to face your day.

In addition to the correct levels of protein, you might also want to make sure that you are paying attention to caloric intake. Counting calories is not necessary for all meals, but you might find it useful to count how many calories you're consuming in your first meal of the day. A meal that comes in at around 400 calories will provide you with what you need to face your day. Look into the breakfast items with high-calorie counts, without going too far into the realm of an unhealthy meal, and get ready to start your day in the best possible way.

Transform Your Life

Everyone might want to eat better, but in order for you to stick with your new resolution, you have to make sure that your plan works for you. If you know that you struggle with huge changes to your daily rituals, you might want to consider focusing on small and manageable changes. See if you can find healthier alternatives to foods that you love, like Just Mayo by Hamptoncreek, and be sure to stay on top of eating a breakfast that is rich in protein. As you move forward with these choices, you will notice that it has become easier for you to take on more challenging changes to your diet. With enough time and enough dedication to your health, you will be able to transform your life and adopt the healthy lifestyle that you have always wanted.

As you begin your wedding countdown, your wedding checklist probably includes looking good on your wedding day. Knowing that you'll be in a starring role on the big day can help bring focus to your workout plans to emphasize losing weight for your wedding and looking your best. As you plan your wedding workouts, here are some tips to make your bridal fitness plan a success.

By Joli Guenther for Johnson Fitness
Your Six Months (or more) Plan for Bridal Fitness:

It's not too soon to get started on your wedding workouts. As your wedding becomes a reality, the pressure to have everything, including yourself, as perfect as possible can be stressful and even increase your tendency to procrastinate getting started on your wedding workouts. Beginning a six month workout plan gives you plenty of time to build a strong base and make gradual changes so that you don't have to lose weight for your wedding right before the big day. Also, keep the day in perspective. While looking good for your wedding will make you feel even better about the wedding photos and your time in the spotlight, remember that your husband to be and the family and friends around you are there to celebrate the beginning of something much bigger than that day.

Your six month bridal fitness plan emphasizes accountability and regular progress in finishing your workouts and sticking to a clean diet. Journaling food intake, tracking workouts, and becoming more mindful of your daily habits are all proven to improve diet and fitness related activities. Use the convenience of technology to track your diet and workouts. ViaFit technology integrates popular apps such as MyFitnessPal, FitBit, and others and provides seamless integration of ViaFit enabled workout equipment. Uploading your workouts and tracking your progress is completely effortless. Use this process of accountability to increase your workouts, focus on eating patterns, and identify areas for improvement. Rather than creating a bridal diet that deprives you, give your body the nourishment it needs with healthy, balanced food choices. Include regular meals and snacks containing protein, carbohydrates, and fat from unprocessed ingredients, every time you eat. Add in regular strength workouts at least two times per week to lose fat not muscle. Set monthly goals that allow for the occasional celebration or day off, keeping in mind your focus is on the long term.
Six Month Bridal Workout Plan

Workout 1: After calculating your maximum heart rate, use your preferred exercise equipment (rowing, elliptical, treadmill, or indoor cycle) to complete workouts of 20-60 minutes and aim to work at 75% of your maximum heart rate. The trick here is to keep yourself from working at a higher effort level than this. Training your body to work for long periods of time at an aerobic level will create a base of fitness that you can build on over the next six months. Frequency: 2-4 times per week

Workout 2: After a month of completing workout 1 two times per week or more, begin to incorporate interval training in order to further increase your metabolism, burn fat, and increase fitness. Most home fitness equipment includes interval settings, or you can create your own interval program using a heart rate monitor. After warming up to 75% of your maximum heart rate for 5 minutes, begin including peaks of effort and recovery. Your high intensity periods should increase your heart rate to 85% or more of your maximum heart rate and your recovery periods should restore your heart rate to 75%. You can include peaks of as little as 30 seconds to as long as two minutes and should allow for sufficient recovery in between those peaks to ensure that you return to your base of 75%. Your entire workout should be 20 to 45 minutes. Frequency: 2-4 times per week

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