Category Archives: ~Body & Mind

5 Reasons Swimming Is the Best Sport for Your Health

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Being healthy and having fun go hand-in-hand when you are swimming. This supersport can benefit your health better than most other forms of exercise for a number of reasons.

1. Swimming Provides a Total Body Workout

Swimming utilizes almost all the major muscle groups in the body, making it an exceptionally thorough form of exercise. In addition, it also:

  • Increases the heart rate without adding undue stress to the body, especially the joints
  • Tones muscles and improves overall strength
  • Helps maintain a healthy weight
  • Works the heart and lungs due to the cardiovascular benefits

While swimming does not build bone density because that requires weight-bearing exercise, it does improve bone strength, especially in post-menopausal women.

2. Swimming Helps Treat Injuries and Health Conditions

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Swimming is one way to continue getting gentle exercise, even while injured. It even helps the body heal due to the extremely low-impact placed on the body and joints. While swimming, 90% of body weight is supported by water.

With health conditions such as arthritis, inflammation often occurs, especially within and around joint spaces. This inflammation can restrict movement and cause swelling and pain. Swimming has a multitude of benefits for arthritis, including 

  • Strengthening and supporting the muscles which can further aid in preventing arthritis from worsening.
  • The movement itself is what helps prevent arthritis from worsening and with swimming, you get the action without the pain and discomfort that comes along with many other forms of exercise.
  • Water-based exercises help improve the utilization of the affected joints in osteoarthritis as well as decreasing pain.
  • People who have rheumatoid arthritis see more health improvements with hydrotherapy than with other forms of exercise.

3. Swimming Improves Mental Health

Exercise releases endorphins, which are the chemicals in our brain that make us feel happy. Swimming can help alleviate anxiety as well as boosting our mood. In a 2014 pilot study of people with dementia, those who swam regularly for 12 weeks, showed an improvement in mood.

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Swimming regularly can also help reduce the symptoms of anxiety and depression. The reason behind this is simple: swimming is a very calming and soothing activity due to the meditative quality of this unique form of exercise.

This activity allows more oxygen to flow to your muscles and forces you to regulate your breathing. Studies have also shown that swimming can influence the brain through a process known as hippocampal neurogenesis, where the brain replaces the cells that are lost through stress.

4. Swimming Helps Prevent Heart Disease

Exercise in general will, of course, help prevent heart disease, but swimming for just 30 minutes a day can help provide the following health benefits:

  • It can help to control cholesterol levels by reducing the bad cholesterol such as LDL and VLDL, which can cause high cholesterol levels in the blood.
  • Swimming can boost your metabolism – 30 minutes in the pool is equivalent to 45 minutes of land-based exercise, and it lowers blood pressure levels as well. 
  • It lowers the heart rate and improves breathing as well as circulation.

5. Swimming Helps You Lose Weight

As with most cardiovascular exercises, swimming burns calories resulting in weight loss when added along with a healthy diet plan. The added benefit with this activity is that the resistance from the water itself adds even more calorie-burning benefit, helping people get in shape.

Specific swimming exercises can even target your core, which further aid in reducing belly fat, such as

  • Flutter kicks which target the lower abs
  • Butterfly kicks which target the obliques

Compared with walking, swimming improves body weight, body fat distribution, and insulin levels. 

See the Benefits for Yourself

Small changes in our lifestyle can make a huge difference. Exercise is a beneficial change to our overall health and wellbeing, and swimming is at the top of the list. The best part is that swimming can be done at any age. Other sports can even be incorporated into your swimming session, including walking and running in the water. Whether you are doggie paddling or doing fancy butterfly strokes, your body will be getting healthier with each movement. When you add in the lack of stress on the joints, you can easily find yourself doing a mini-marathon and not even know you’ve done one!

Fitness Supplements & Diet Plan Tips for Bodybuilding

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For some people, bodybuilding is a hobby. For others, it’s a lifestyle. But in every case, the fitness goal is the same: a balanced, muscular, and chiseled physique to rival any ancient Olympian. To get the best results from your training, you need the right nutrition for bodybuilders along with the best supplements for muscle growth. Follow these tips to build a diet and supplement program that will help you develop your dream body faster.

#1: Recognize the Two Key Phases

All diet plans for bodybuilding must include two key phases: bulking and cutting. In the bulking phase, you’re focused on building muscle and gaining weight. In the cutting phase, it’s all about shredding the fat while protecting the muscle you built. Nutrition for bodybuilders in these two phases is practically the same — except for one key factor: you’ll want to eat 115% of your maintenance calorie requirements in the bulking phase to put on weight, and 85% of your maintenance calorie requirements in the cutting phase to reduce fat.

#2: Calculate Your Macros

We know that protein is essential for building muscle, but how much do you really need? According to experts, the best balance of macros for bodybuilding as a professional sport are:

  • 30–35% protein
  • 55–60% carbs
  • 15–20% fat

To work out these values in grams, multiply the percentages by your total calorie goal and convert the resulting values to grams. For protein and carbs, divide each calorie by 4 for grams, and divide each calorie of fat by 9. Here’s an example of nutrition for bodybuilders for someone with a maintenance intake of 2000 calories:

 Bulking PhaseCutting Phase
Calories2,3001,700
Protein (g)173-201126-149
Carbs (g)316-345234-255
Fat (g)38-5128-38

#3: Eat A Delicious, Varied Diet

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Unfortunately, nutrition for bodybuilders has developed a reputation for monotony. However, far from a diet of pure eggs and chicken, diet plans for bodybuilding can include as much variety as you like — as long as the food is nutritious and you’re including all of your macros and micros.

For protein, consider lesser-known treats like venison and turkey in addition to the usual chicken, beef, and fish. As far as grains, mix up the usual rice and pasta with some quinoa, barley, millet, and couscous. Many international dishes include a healthy balance of proteins, carbs, and fats. Just stay clear of refined sugars and oils that are high in omega-6 fatty acids as these foods are thought to increase inflammation and raise your risk for obesity and heart disease.

#4: Boost Your Results with Workout Supplements

Your weekly meal plan forms the backbone of your personalized nutrition for bodybuilders, but meeting your macros and micros consistently can prove to be more of a challenge. That’s where bodybuilding supplements come in.

Remember those protein values mentioned above? 201 grams of protein is a lot for even the most carnivorous among us — you’d have to eat eight meals every day! Instead of spending all your spare time calculating calories, grams, protein, and minerals, round out your program with the best supplements for muscle growth and supercharge your path to bulk.

In your diet plans for bodybuilding, consider the following evidence-based muscle-building supplements:

Before Your Workout

  • Glycerol monostearate for extra muscle pump
  • Creatine for going a few extra reps
  • Caffeine to reduce fatigue
  • Delta-8 to enhance your workouts

Before or During Your Workout

  • BCAAs and electrolytes to improve muscle hydration

After Your Workout

  • Whey or vegan protein for recovery and muscle repair

Build A Solid Program at LFTD. While there’s no magic pill, solid nutrition for bodybuilders along with the best supplements for muscle growth help you build your best body and keep it by maximizing every effort at the gym.

6 Questions You Should Ask Yourself Every Day

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You’ll have goals and aspirations that you want to reach in your life. That could be in your work, your relationships, your personal goals, and so on. However, it’s hard to reach those goals when you don’t know when to start. It’s often best to ask yourself some key questions every day, to keep yourself on track and ensure that you’re getting what you want.

  1. What Bad Habits Are Getting In My Way?

Everyone has some bad habits, and it’s nothing to be ashamed of. If you want to get ahead and reach your goals though, you’ll need to start trying to change them. Think about the habits that are holding you back. For example, you may have a bad habit of putting off replying to emails until the last minute. That makes things stressful, and you may find that you actually miss out on opportunities because of it.

If you struggle with this bad habit, find a way around it, or a way to reshape it. With emails, using this example, you could set a time every day when you respond to emails. That way, you can do it it for a few minutes every day, and ensure that you don’t miss anything.

  • Did I Work Toward My Goal Today?

When you think of working towards a goal, you’ll think of large steps you’ll take towards achieving that dream. That isn’t always how it goes, though. “Typically, you’ll take very small, but important, steps towards a goal” says Hannah Graham, a technical writer from UK Services Reviews and Essayroo review. “Every time you make one of those steps, you’ve made progress.”

As such, ask yourself if you’ve made any steps towards your end goal today. That can be as simple as making a call, writing up a proposal, or researching online. If you have done something, you’ve made progress, and that’s important.

  • What Mistakes Did I Make Today?

This questions sounds quite counter productive at first glance. Why dwell on any mistakes that you made? Is it really helpful to sit and pick them apart?

It’s all about how you approach the question. You may well have made mistakes, but the key is not to beat yourself up about them. Instead, think about what you can learn from that mistake. What can you do differently, to ensure that it doesn’t happen again? If you know that, then you’re learning and growing as a person.

  • What Motivated Me Today?

Here’s another good question that you’ll want to ask yourself at the end of every day. Think about what you did today, and how you went about it. What motivated you to get up and go? What made you move forward with your goal?

If you can isolate what it is that keeps you motivated, you can use it to keep you pushing forward. Knowing what motivates you is a key part of success.

  • What Realities Do I Need To Accept?

“It’s true that with hard work and dedication, there are lots of things that you can accomplish” says Janet Viers, a business blogger from Study demic and Academ Advisor. “However, there are some things that are just out of your control.” You may well think that you have to push past these things to get what you want, but that often will only lead to failure.

Instead, it’s better to be realistic about the things that you cannot change. What obstacles in your way that you don’t have control over? While you may not be able to move them, you may be able to work around them.

  • Have I Improved From Yesterday?

Finally, you’ll want to ask yourself whether you’ve managed to improve yourself since the day before. There are lots of ways that you can do this. You can work on kicking a bad habit, such as in question one for example, or look to improve a little in a skill each day.

It’s up to you to understand what ‘improving’ means to you, and aim to do a little, every single day.

Ask yourself these questions every day, and you’ll be able to work on your goals and be the best person that you can be.

Sara Sparrow is a writer with Best essay services and Via Writing, where she focuses on self help and habit management. She’s also a blogger for Top writing services.

How To Keep Seasonal Allergies Under Control

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When you have seasonal allergies, it’s difficult to enjoy the spring and summer seasons without some discomfort. In fact, many people struggle with the symptoms of seasonal allergies year after year, and they don’t know how to get relief from these symptoms other than taking medication that can sometimes be more disruptive than helpful. However, there are steps you can take to alleviate your symptoms and enjoy these seasons more fully. This article will help you find the best ways to keep seasonal allergies under control so you can feel better and perform at your best.

Learn the Triggers

The most effective way to manage your allergies is by learning to avoid your triggers. For example, pollen and pet dander are both common triggers for seasonal allergies. If you have a pet, be sure to keep him or her out of your bedroom at night. It’s also a good idea to purchase a high-quality air purifier that can remove dust and pollen from your home.

Establish Good Sleeping Habits

A number of studies have linked poor sleep with increased production of allergy-related chemicals in your body. These include histamine, which helps protect against infection but is also a component of allergy symptoms; cytokines, which are a class of proteins involved in immune responses; and leukotrienes, which help regulate inflammation. If you’re having trouble sleeping at night because you’re suffering from seasonal allergies, make sure to establish good sleep habits by setting a regular bedtime and sticking to it. You can also take supplements like melatonin or try relaxation techniques that may encourage sleep.

Use an Air Purifier

When you’re dealing with allergies, it can be difficult to know what you should and shouldn’t do. Take steps to keep your living spaces clean by using an air purifier for your home that removes allergens and irritants from the air. These machines are able to remove pet dander, mold spores, pollen, dust mites, and even smoke from your home so you can spend time there without having reactions to those substances. Using one of these machines could help you feel better during allergy season without having to compromise your family’s lifestyle. Most households only need a small air purifier in one room of their house, but some may need more depending on how much time they spend at home and the size of their living space.

Don’t Put Off Going to See Your Doctor

The first-hand consultation with a doctor is an important step in figuring out how to manage your allergies. By laying out symptoms and undergoing a physical examination, your doctor can confirm or rule out various causes of your reaction. If you suspect you’re suffering from seasonal allergies, head to an allergist right away—don’t wait until symptoms have reached their peak. According to research, patients who received treatment for their seasonal allergies within two weeks had less severe symptoms than those who waited longer. The sooner you get medical help, the sooner you can start finding relief!

Exercise Regularly

People with a history of allergies or asthma often benefit from regular physical activity. The result is improved lung function, stronger immune systems, and lower stress levels, which can make seasonal allergy sufferers feel better overall. Plus, when you exercise regularly your body gets better at fighting off allergens. A regular routine can also increase stamina and make allergy season less miserable. (Try exercising for 30 minutes four times a week.) If you’re not an active person but want to start working out more to deal with allergies, it’s important to talk to your doctor before taking on any new exercise routines—especially if you have respiratory issues that could be exacerbated by exercise-induced breathing problems.

Dust High Surfaces

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When dust mites and mold spores settle on surfaces, they can often make allergies worse. Though you can’t see them, these tiny allergens can make a big difference in the way you feel. By doing a little everyday cleaning you’ll reduce the dust that collects on surfaces in your home, meaning less of them and more breathing room for you. Wipe down surfaces daily with a damp microfiber cloth and avoid using any harsh chemical cleaners or sprays around your home – they won’t do anything to kill allergens and they could actually cause other health problems (like respiratory issues) if you’re exposed over time. For surfaces you can’t reach easily, you can hire a professional service to do a high dusting of ceilings, vents, and other places where dust may settle. Remember: A clean house isn’t just cleaner; it’s also healthier too!

Other Solutions

Getting a little dusting of pollen is natural and inevitable, but if you have allergies, it’s a good idea to take precautions. For example, when you head outside on those warm summer days, you might want to bring along an extra set of clothes so that you can change if your allergies start acting up. You may also want to consider sitting indoors in air-conditioning for a bit before going back outside. Keep in mind that many allergy medications don’t work well unless they’re taken one or two hours before exposure. Other options include: wearing masks (there are many varieties available) or taking antihistamines and corticosteroids.

Unique Ideas For The Ultimate Date Night

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It’s not what you do, but who you do it with! That said, it never hurts to have some special ideas in store besides the classic dinner and a movie combo. Whether you’re preparing for a first date with a crush or planning some quality time with your spouse, there are plenty of unique ways to spend a romantic evening together at home or around town. Here are 10 ideas to make your next date night unforgettable!

1. Get Your Game On

There’s nothing like a little fun competition to spice things up! Beat boredom at home with a board game, and make a friendly wager—loser buys dinner! If you both enjoy video games, choose a multiplayer game that you can play together. If you feel like getting out of the house, arcades are a blast for kids and adults alike. Games are great for dates because they give you something to focus on, naturally keeping the dreaded small talk at bay.

2. Pamper Yourselves

Treat yourselves to some vacation vibes by booking some appointments at local spas and salons or hiring professionals to perform their beauty services in the comfort of your home. Getting a massage, a manicure/pedicure, or even a haircut is so much fun together, and you’ll feel amazing afterwards. If you really want to make things interesting, consider getting cryotherapy or acupuncture, or even booking a session in a sensory deprivation tank.

3. Take a Stroll

When it comes to cheap date ideas, it doesn’t get much more frugal than taking a nice walk. In fact, if you’re feeling ambitious, you could even take your dog walking while you explore your local surroundings and interact with some pups! Instead of walking to a planned destination, choose a direction, and see where the road takes you. Just wandering around a new neighborhood can be so rewarding.

You could make your walk even more exciting by turning it into a photo scavenger hunt. Before heading out on your adventure, make a list of things to take pictures of. Whoever scratches the most items off the list wins! Another option is to simply have a contest to see who can take the best photo while you’re out. Post them on social media when you get back, and let the public decide the winner.

4. Enjoy a Feast Together

They say the fastest way to someone’s heart is through their stomach. Instead of going out to eat, why not cook for each other? If you’re not exactly a five-star chef, look up easy recipes that you can work on together. DIY meal kits are also fantastic for date nights, and they’ll save you a trip to the supermarket. By the time you’re finished with your culinary creation, you’ll either have a delicious meal or a lesson learned. Either way, it’s all about the journey, and if the destination tastes good, that’s even better!

5. Make a Collaborative Playlist

Music and romance go hand-in-hand. If you’re looking for cute and romantic date ideas, consider making a playlist together. Crank up the speakers, pour a glass of wine or three, and get nostalgic as you take turns introducing each other to your favorite tunes. Dancing is encouraged, but not mandatory. If you really want to get wild with the date, instead of just listening, pull up the karaoke tracks on YouTube and belt them out to your audience of one.

6. Check Out Live Music or Comedy

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Date night is an opportunity to explore your local arts and culture. Even if you don’t have any music or comedy venues in your area, many bars and restaurants have regular performances and/or open mic nights where you can discover some amazing talent. Even if you don’t end up loving the performances, just being out and about and enjoying nightlife together is a great time.

7. Get Crafty

Embrace your inner child with arts and crafts! You could get some paint and canvases and do portraits, make each other tie-dye shirts, or make sculptures with modeling clay. There are endless possibilities, so if you’re not sure where to start, take a quick trip to your local craft store and get inspired. Besides having a whole lot of fun learning a new skill, you might even find your new favorite hobby.

8. Build a Pillow Fort

Speaking of embracing your inner child, when’s the last time you made a pillow fort? Gather all of your blankets and pillows and create the ultimate comfort nest where you can binge shows, have a movie marathon, or just talk all night. Don’t forget the snacks!

9. Learn an Instrument

The internet has made expert lessons easily accessible, so why not learn how to play a musical instrument? You might not be getting hired to play with an orchestra anytime soon, but you can pick up the basics. And if you stick with it, eventually, you’ll be playing beautiful music together. There are plenty of cheap instruments, like recorders, tin whistles, ukuleles, kalimbas, maracas, and harmonicas, just to name a few.

10. Go for a Bike Ride

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A bike ride makes such a fun date day, but it can make a wonderful date night too as long as you stick to well-lit roads or paths. Bikes can be the focal point of the date—ride where the wind takes you—or you could choose a destination like a restaurant or movie theater. Either way, biking turns a normal evening out into an adventure.

Don’t Overthink It

A date is just the backdrop for your time spent together. It’s an excuse to get to know someone new or do something fun with the person you fancy. No matter what you end up doing, focus on enjoying each other’s company first and foremost—the activity itself is just an afterthought! Finally, never underestimate the power of a good view. Sometimes, all you need is the right scenery (and person) for sparks to fly.