The Best Form Of Fitness For Kids, Is Fitness Their Parents || Parents Day Special

Blog by: Suryakant Tripathi.

You know what the best form of fitness for kids is? Exercising with you, their parents. In fact it’s also one of the best forms of exercise for you as well.

The best way to get fit and spend more time together as a family is to put the two together.

It’s easier (don’t you love multi-tasking?)
Everyone gets fit
You get an in-house personal training squad
Best of all, as your bodies get stronger, your family gets stronger too!
We’ve spent 15 years together raising our two kids to be strong, healthy, and confident.
Fitness as a family is how we’ve done it. But not only did we find it easier to fit fitness in to all of our lives by doing it together, we realized other rewards:
Family fitness has helped us work through stressful times, get closer together, coach our children on how to take on challenges and failures, enjoy silly moments and more.
It has literally been one of the most powerful glues for making this family strong.
And for each of us individually, it’s helped us go places in our hearts and minds. Helped us grow in ways only physical challenges can do.

It is an invaluable part of our family life.
So,if you’re worried about the health of your family – your children’s, your spouse’s and your own.

If you’d like to spend more family time, finding ways to have fun together as well as take on challenges and gain confidence through family activities. . .

If you’re dismayed by the rise of video games and electronics taking over your children’s lives

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How Parents can Influence fitness in their Kids | Parents Day Special

Blog by: Suryakant Tripathi.

It’s never too early to start teaching kids healthy habits— and that doesn’t just include brushing their teeth and eating their veggies. Research suggests teaching kids to stay active could be crucial in preventing childhood obesity and should factor just as prominently on that parenting “to do” list .

Follow the Leader — The Need-to-Know

While some kids can’t sit still, others may require some help from mom and dad to go from couch potato to young fitness-phenom. Beyond verbal encouragement and logistical support (the kids can’t drive themselves to soccer practice, after all), parental attitudes toward health and fitness have been linked to influencing how their children view exercise . Some research also shows that parents who exercise regularly are more likely to have kids who willingly get in on the action, too . And as far as fueling up after little league games, studies suggest parents who eat more fruits and veggies have kids who eat similarly . Monkey see, monkey do?

But being active as a family might have a pretty small window of opportunity. Other studies indicate that when it comes to family fitness, the impact of parental influence often decreases as children age . While younger children are more open to being active with their parents, spending time with the ‘rents can be like soooo totally embarrassing for teens .

Play Day — Your Action Plan

Children can be masters of dissent, so forcing them to exercise might not always be the best strategy. While every parent has their own way of approaching life lessons, a better method when it comes to fitness is likely to get children to appreciate being active— and have a little fun along the way. “Because I said so” may work for putting the dishes away, but encouragement, celebrating small victories, and doing things together can also be effective ways to motivate kids to get fit and stay active— without the resentment .

Whether it’s riding bikes, taking a martial arts class, or walking the dog every night, research shows it’s important to consistently present each activity in a positive light . It may take a bit of time and patience, but when children find the fun in being active, those good habits can last a lifetime. So put fitness right up there with teaching the golden rule, respecting their elders, and that there’s no hiding a piece of broccoli in a glass of milk.

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11 Ways to Encourage Your Child to Be Physically Active || Parents Day Special

Blog by: Suryakant Tripathi.

Did You Know?

  1. Only 1 in 3 children are physically active every day.Less
  2.  than 50% of the time spent in sports practice, games, and physical education class involves moving enough to be considered physical activity.
  3. Children and teens spend more than 7 hours per day on average using TVs, computers, phones, and other electronic devices for entertainment.
  4. About 1 out of 3 children is either overweight or obese in the United States.
  5. Overweight teens have a 70% chance of becoming overweight or obese adults.

Getting Started
Parents can play a key role in helping their child become more physically active.

Here are 11 ways to get started:

  1. Talk with your child’s doctor. Your child’s doctor can help your child understand why physical activity is important. Your child’s doctor can also suggest a sport or activity that is best for your child.
  2. Find a fun activity. Help your child find a sport that she enjoys. The more she enjoys the activity, the more likely she will continue it. Get the entire family involved. It is a great way to spend time together.
  3. Choose an activity that is developmentally appropriate. For example, a 7- or 8-year-old child is not ready for weight lifting or a 3-mile run, but soccer, bicycle riding, and swimming are all appro­priate activities.
  4. Plan ahead. Make sure your child has a convenient time and place to exercise.
  5. Provide a safe environment. Make sure your child’s equipment and chosen site for the sport or activity are safe. Make sure your child’s clothing is comfortable and appropriate.
  6. Provide active toys. Young children especially need easy access to balls, jump ropes, and other active toys.
  7. Be a role model. Children who regularly see their parents enjoying sports and physical activity are more likely to do so themselves.
  8. Play with your child. Help her learn a new sport.
  9. Turn off the TV. Limit TV watching and computer use. The American Academy of Pediatrics recommends no more than 1 to 2 hours of total screen time, including TV, videos, computers, and video games, each day. Use the free time for more physical activities.
  10. Make time for exercise. Some children are so overscheduled with homework, music lessons, and other planned activities that they do not have time for exercise.
  11. Do not overdo it. When your child is ready to start, remember to tell her to listen to her body. Exercise and physical activity should not hurt. If this occurs, your child should slow down or try a less vigorous activity. As with any activity, it is important not to overdo it. If your child’s weight drops below an average, acceptable level or if exercise starts to interfere with school or other activities, talk with your child’s doctor.

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Ways to burn calories during day time

                                             Blog By: Aishwarya Ghumekar

Lack of time is one of the top reasons people cite for skipping daily exercise. No matter who you are or what you do for a living, it seems as if everyone is busier these days. It’s easy to have work, family, social engagements and other responsibilities trump physical activity on the priority list.

If this sounds familiar, you need to get creative to fit in regular physical activity. By making small changes to your routine, it is possible to burn a considerable amount of extra calories, all while building strength and cardiovascular fitness. Here are some of the top research-backed methods to get fit at work—even if you are in front of a computer or pushing paper much of the day.

Fidget

Research has shown that even small movements throughout the day add up when it comes to burning calories. This includes everything from walking to the water cooler a couple of extra times a day to getting up and moving around to organize your cubicle. Dubbed “nonexercise activity thermogenesis,” those small, seemingly insignificant movements can make all the difference.

Take the Stairs

Simply taking the stairs instead of the elevator each day can help you shed extra weight; you don’t even need to break a sweat. Studies have demonstrated that climbing a regular public-access staircase meets the minimum requirements for gaining cardiovascular benefits. While it may take you a couple of extra minutes to reach your desk each morning, you’ll be doing your body good—plus you’ll forego listening to that annoying elevator music.

Park Farther Away

Walking an extra several hundred meters from your car to the office every day can add up in terms of total step count, and research has shown that walking 10,000 steps each day can lead to weight loss. While that may sound like a lot, you’d be surprised by how quickly those steps add up when you’re purposeful about walking more.

Stand Up

Much attention has been paid recently to the detrimental effects of sitting for long periods of time. While many of us work wholly sedentary jobs, we can usually find excuses to stand and walk around more often. Striking up a conversation with a coworker down the hallway, taking an extra stroll to the copy machine, or grabbing a cup of coffee from the break room can all contribute to improved health outcomes.

Recruit Coworkers

If you have a brainstorming session or meeting planned with your colleagues, why not do it on the go? Walking and talking kills two birds with one stone by helping you get to that recommended step count. Walking has been shown to have the potential to have a large public health impact because it is accessible and doesn’t require any special skills or fancy equipment. What’s more, there is research that suggests that we are likely to exercise more when we have someone to do it with—and it’s a whole lot more fun to walk in the company of friends and colleagues.


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Having an afternoon nap can stop you from having a heart attack

Blog by: Suryakant Tripathi.

It reduces blood pressure and helps guard against heart attacks and stroke. Patients who already had high blood pressure, or hypertension, needed fewer drugs to control their condition, the Greek study showed. And the longer the nap, the better the health benefits.

Those who slept in the afternoon not only had lower blood pressure when awake but also at night.

Their average systolic blood pressure over the whole 24 hours was five per cent lower than those who stayed awake throughout the day.

Cardiologist Dr Manolis Kallistratos, of Asklepieion Voula general hospital in Athens, said: “Although the poet William Blake affirms that it is better to think in the morning, act at noon, eat in the evening and sleep at night, noon sleep seems to have beneficial effects.

“Two influential British Prime Ministers were supporters of the midday nap. Winston Churchill said that we must sleep sometime between lunch and dinner while Margaret Thatcher didn’t want to be disturbed at around 3pm. According to our study they were right because midday naps seem to lower blood pressure levels.

“Midday sleepers had greater dips in blood pressure while sleeping at night, which is associated with better health outcomes.

“We also found that hypertensive patients who slept at noon were under fewer anti-hypertensive medications compared with those who didn’t sleep at midday. We found that midday sleep is associated with lower 24-hour blood pressure, an enhanced fall of blood pressure at night, and less damage to the arteries and the heart. The longer the midday sleep, the lower the systolic BP levels.”

The research was presented at a congress in London of the European Society of Cardiology.

The gathering also heard about a study in Paris which found that women are more likely to die after heart attack treatment than men.

They are also less likely to be offered an angioplasty procedure to widen blocked or narrowed arteries.

Experts said this could be down to the fact that women tend to be older when they suffer heart attacks and are also more likely to be diabetic, both factors that increase the risk of death.

But it could be due to sexism among doctors.

Professor Carlo Di Mario, of the Royal Brompton & Harefield NHS Trust in London, said: “The medical community must decide how much of this gender imbalance is due to inherent characteristics within the female population or to the wrong attitude of physicians.”

Heart disease kills around 73,000 people in the UK every year and is the leading cause of death in both sexes.

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Benefits of napping in the afternoon

Blog by: Suryakant Tripathi.

Ah, the afternoon nap. The domain of preschoolers and the leisurely, naps are all too often considered a luxury or a sign of slackery. But in truth, many (many) of us are chronically sleep-deprived and the quickest of naps can do wonders.

Most experts recommend a nap of 10 to 20 minutes, any longer can lead to “sleep inertia” – a deep grogginess that can be hard to snap out of. But how can a mere 15 minutes of daytime slumber really help? Consider the following.

1. Provides a memory boost
In one study, participants who napped regularly for 10-, 20-, and 30-minute periods improved their performance on cognitive tests of memory and vigilance conducted in the subsequent two and a half hours. While those who napped more than 20 minutes suffered from grogginess, the 10-minute nappers experienced an immediate boost in performance. Other studies have shown similar findings.

2. Lowers blood pressure
A study published in the Journal of Applied Physiology found that the “siesta habit” is associated with a 37 percent reduction in coronary mortality, possibly because of reduced cardiovascular stress associated with daytime sleep. While they admit that they don’t know whether the benefit came from the nap itself, a reclined position, or merely just the expectation of a nap, they concluded that this decrease in blood pressure may be why lower coronary mortality has been found in those who take naps.

3. Calms your nerves
A University of Berkeley study found that a 90-minute nap can potentially keep you calm. When study participants were shown faces that expressed anger, fear and happiness at noon, and then again at 6:00 p.m. They found that the subjects were significantly more upset by angry and fearful faces later in the day; but not if they had a 90-minute lunchtime nap in which they experienced REM sleep.

4. Improves alertness
Well it’s not much of a surprise here, but nonetheless, the National Sleep Foundation reports that a NASA study on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34 percent and alertness 100 percent. While you may not be driving a rocket ship, the foundation recommends a quick nap before driving your car to reduce the risk of a drowsy driving car crash.

5. Enhances creativity
The mind loves a nap. Daytime sleep can, “enhance creative thinking, boost cognitive processing, improve memory recall and generally clear out the cobwebs,” James Maas and Rebecca Robbins, co-founders of Sleep for Success, wrote in The New York Times.

6. Boosts willpower
Things can be tough when you’re tired, especially when it comes to matters of willpower which is often highest in the morning when the brain is fresh. As Psychology Today reports, when you’re sleep deprived, your brain has an especially hard time ignoring distractions and controlling impulses. Their advice? “A mid-day “power nap” can reverse the usual willpower drain from morning to night,” adding that a nap can reduce stress, improve mood, and restore focus.

7. It’s better than coffee
Researchers have found that while longer naps may cause grogginess, they also get in some good REM sleep which is where complex learning and perceptual skills are benefitted. In one experiment, sleep scientist Sara Mednick and her team directly compared caffeine intake (200mg) with napping (60–90 minutes) and placebo on three distinct memory processes: declarative verbal memory, procedural motor skills, and perceptual learning. Overall, the nap improved performance across all three different learning areas, while caffeine impaired (or at least did not benefit) performance.

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4 reason why you should never skip breakfast

Blog by: Suryakant Tripathi.

Are you tired of hearing about how breakfast is the most important meal of the day? Well, this advice probably not going to stop until more of us start eating our morning meals.

About 18 percent of males and 13 percent of females between the ages of 35 and 54 are breakfast skippers, according to a 2011 study by the market research company NPD group.

But the evidence that suggests that breakfast is a meal not-to-be-skipped is overwhelming. In fact, I have never encountered a study that suggests the opposite.

Here a look at some of the research showing the possible benefits of breakfast:

Diabetes: Skipping breakfast may increase a woman’s diabetes risk, according to a study published this month in the American Journal of Clinical Nutrition. Women who ate breakfast an average of zero to six times per week were at a higher risk of developing type 2 diabetes than women who ate breakfast every day.

Heart Disease: Eating breakfast was associated with a lower incidence of heart disease in men between ages 45 and 82, according to a July study in the journal Circulation. The study also found that skipping breakfast was associated with hypertension, insulin resistance and elevated blood sugar levels.

Memory: A 2005 Journal of the American Dietetic Association review of 47 breakfast-related studies found that eating breakfast is likely to improve cognitive function related to memory and test grades. Translation: Eating breakfast is a smart move!

Weight Loss: In one recent study, people who ate breakfast as their largest meal lost an average of 17.8 pounds over three months. The other participants consumed the same number of total calories per day, but ate most of their calories at dinner, according to the study published in July in the journal Obesity. The large-dinner group only lost an average of 7.3 pounds each over the same time period.

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4 Surprising Reasons to Drink Hot Water With Lemon Every Morning

Blog by: Suryakant Tripathi.

Trying to cut coffee out of your morning? A cup of hot water with fresh lemon juice is an ideal alternative that many nutritionists drink every day — and it’s not just because of its tangy flavor! Here are four compelling reasons to make this quick concoction part of your morning ritual.

  1. It helps you detox every day: While lemons may seem quite acidic, they’re a surprisingly good source of an alkaline food that can help balance your body’s pH; internist and doctor of integrative medicine Dr. Frank Lipman is a big proponent of a hot water with lemon habit, since the combination wakes up your liver and flushes out nasty toxins.
  2. It wakes up your digestive tract: This simple yet powerful beverage stimulates your gastrointestinal tract — improving your body’s ability to absorb nutrients all day and helping food pass through your system with ease.
  3. It supports weight loss: Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight-loss struggles. And if you’ve been sipping on a cup of tea loaded with sugar or honey every morning, this beverage will slash calories from your daily diet.
  4. It soothes an upset tummy: When you go to bed on a full stomach, pesky heartburn or a bloated belly can get in the way of your morning. Hot water cleanses your system, while the flavonoids from lemon juice may help reduce acidity in your stomach, so you feel like yourself sooner.

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Weight Loss| Fuel your motivation #everydamnday


Blog by : Jyoti Hassanandani
People often say that motivation doesn’t last. Well, neither does bathing –

that’s why we recommend it daily.-Zig Ziglar

 

 

WEIGHT LOSS – Fuel your motivation #everyDamnDay

“People have all the knowledge for weight loss. All they need now is MOTIVATION!” – said someone I know who wants to lose weight. It hit me like a bullet. This is the plight of somebody I know and what her real problem is.

Motivation surely is backbone of performance. Stronger the motivation, better the performance. But one simple and straight forward answer is that you have to work on building it. You have to get that dose of motivation #everyDamnDay to keep the fire alive!!!

So how can you keep yourself motivated? Here are the answers:

1 – Motivational quotes – Read following and see how you feel:

Fitness is like marriage. You can’t cheat on it and expect it to work.

Think training is hard? Try Losing.

you can have results or excuse not both

Work until your brain forgets and your body remembers.

Sweat is your fat crying

Imagine yourself 6 months from now. Don’t stop!! it will be worth it.

It’s a slow process but quitting won’t speed it up.

Felt the adrenaline rush already!!! These bodybuilding motivational quotations have that sort of impact. The images and messages on them inspire you and ignite the desire in you to change. They have power. Find them, read them. Keep thinking about them and keep repeating them during the day. Share it on your Facebook and Instagram pages to show your commitment. Fuel your motivation with them everyday. Here are some Instagram pages where you can find them:

@gymAholics_site
@fitness_quotes_tips
@extremeMotivation

2 – In your weekly goalsPeople say that journey is always sweeter than destination. That you have to achieve something and YOU WILL ACCOMPLISH IT, greatly energize you. Always set weekly goals that are achievable. Imagine working hard to get to your goal. Imagining that you are working hard to achieve your goal excites u.

3 – In your own achievementsNeedless to say achievements build momentum. Give time to revisit your past achievements that make you proud. Feel the power of victory and plan to break your own records.

4 – In fitness articlesReading fitness articles not only give you new information to achieve your dream body they also inspire you. So when you read – “5 Smart ways to sculpt your abs”. It excites you and motivates you. It is not important how far you are from getting those sculpted abs. What is important is how ready you are to take up the challenge and work for it. So find fitness articles that will educate you and inspire you.

5 – In fitness gearWe all know the power of dressing. Nike, Reebok, Adidas, Puma etc build up a fitness attitude in you. Love them buy them and feel great in them. Nothing energizes you for your workout as much as a new sport gear does. That you are investing in your fitness also makes you feel great. Remember your attitude will determine your altitude.

6 – In fitness freaksYou will be amazed to see the level of passion and commitment

fitness freaks have. Find them, follow them and model them. Fitness is contagious. You too can get afflicted.

7 – Role ModelsKnow who is your role model. Find people who have done it and who inspire you. It could be a celebrity. See their videos, lifestyle, pictures, what they do to get lean and fit. Try to model them. Six pack sculpted abs on pictures might not motivate everyone as much as someone in real life, who has successfully done what you desire to do. So acknowledge your role model. Find them and follow them REGULARLY. Just looking at their pictures will inspire you.

8 – Positive affirmations and positive self talkPositive affirmations can unbelievably change your life!!! At first it is tough to say things that are against your mood. But with practice you will break the barrier. If you are not feeling like going to gym. Don’t ever make mistake of saying – “oh I m tired today. I will skip workout”. It will start having negative impact.

Force yourself to say “I AM GOING FOR MY WORKOUT. I am committed to my fitness. I am going to do upper body and run 20 mins”. It will be tough to say this as it is against your mood. But say it even if you are just not ready to go. You will see the change.

Talk to yourself in motivational language. “Yes five more reps and I will do it”, “Yes done it” etc. Say words like “Consistency”, “Discipline”. When you feel like eating something tempting tell yourself “Sacrifice”. You will see the results.

Staying motivated is all about giving 5-10 mins everyday to something that builds up your passion for your fitness. Over time a day will come when you will become a motivation for others. A role model. So get your daily dose of motivation and stay committed to your fitness endeavor!


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