COMMON RUNNING PROBLEMS AND SOLUTION

There is nothing I love more in this world than waking up bright and early and going for a run. When I was in high school, I ran track and cross country up until my senior year. Running is not only a great way to relieve stress, it is also a great workout. It keeps you in shape, doesn’t require any equipment, and unlike going to a gym, you can run anywhere at any time.

Here Are Reasons to Love Running

Longevity 

Running has been known to increase longevity. Every one hour of running can add as much as seven hours to a person’s lifespan.

Great Workout

Nothing burns more calories than running. While many spend hours at the gym lifting weights, doing crunches, and pushups, never getting the full results they are looking for, one hour of running burns twice as many calories as three hours spent at the gym.

Boosts your Mood 

Often when I’m running, I’ve noticed seeing other runners with happy smiles on their faces, that’s because studies have proven that running causes the brain to produce more Endocannabinoids, this increases your pleasure, giving you almost a high like feeling.

Problems Runners Commonly Face

Runners commonly face foot related problems, such as fasciitis, tendonitis, or some sort of nerve injury. Often many of these problems can be easily fixed by cutting back on running, or the proper footwear. Often, surgery is required to fix the problem, which can be a fairly simple procedure that will only take an hour. The concept of getting surgery scares some people, but it’s really nothing to worry about. Millions of people have foot surgery every year.

The surgery usually will take place in a small operating room. The room will be equipped with a mayo stand to allow the surgeon to conveniently access any tools he needs. The surgery should last no longer than two hours, and by the time you wake up you have zero recollection of what had happened.

Most Common Running Foot Injuries & Their Recovery Time

Plantar Fasciitis

If you happen to feel a stabbing sensation in the arch of your foot, or if you’re foot easily tightens up, you could possibly have Plantar Fasciitis. The pain is caused by a tear in the plantar fascia; this type of injury is common in people who run frequently.

Recovery Time

Massages, icing, and proper stretching can drastically help manage your pain. You’re likely looking at up to a month of recovery time, but every injury is unique, and recovery time can differ.

Posterior Compartment Syndrome

Have you ever gone for a run, and all of sudden your food goes numb? If this happens, you should make an appointment with your doctor as soon as possible. You could possibly have Posterior Compartment Syndrome. It’s a painful condition where a pocket of blood becomes trapped in the calf, which can cause your foot to go numb. This type of injury is commonly caused by overexertion and can be chronic. It’s very important to see your doctor right away if you have any sort of numbness to find out if you have Posterior Compartment Syndrome and to make sure it’s not a spinal or disk injury. It often goes away on its own, after plenty of rest.

Recovery Time

You should usually take it easy, relax, and try to refrain from any sort of strenuous physical activity. Recovery time can vary, depending on if you are suffering from acute or chronic Posterior Compartment Syndrome, and what type of treatment was performed. You should take at least a month to let your foot recover.

Stress Fracture

The worst thing in the world that can happen to a runner is a stress fracture. If you happen to have pain in your foot to the point where you can barely even tie your shoes, or walk to your car, chances are you could potentially have a fracture, especially if you’re a person who runs regularly. If you think you may have fractured your foot, you should seek medical treatment immediately.

Recovery Time

Recovery time for this type of injury can really set you back. Often, it can take between six months to a year, if surgery is required. But with the proper physical therapy, you can potentially be back on your feet in a couple of months.

Don’t let the worry of having an injury stop you from enjoying your run. Get out there, breathe in the fresh air, and get some well-needed exercise. It will make you feel great.

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GET YOUR PRE-PREGNANCY BODY BACK WITH THESE 5 TIPS

The myth that you will never be able to get your body back that you had before children is true to some extent. You will not be able to get that body back without hard work and a lifestyle change as metabolisms tend to slow as we age. Taking a positive attitude will also be necessary as it can be easy to get discouraged if your hard work doesn’t seem to be paying off. Gradually get into the swing of things as doing too much too quickly can lead to injury putting yourself in a worse situation than you originally were in. Below are tips that can be life changing and allow you to have that body you had before you started a family.

Meal Prepping For Yourself And The Family

Meal prepping for yourself as well as the family can help you all eat in a more healthy fashion. Portion control is not as important when you are eating things like raw vegetables, fruits, or lean meats. Growing children should not have portions limited unless they are chronically overweight. After a long day at the gym or at work it can be nice to throw a healthy meal into the oven and relax until it is done. The Paleo diet grew popular with the Crossfit boom while the Ketogenic diet is now the trend. Both of these incorporate eating healthy things and cutting out carbs from rice or bread which helps dieters lose weights.

Exercise Before The Kids Wake Up

Being a mother means that you have quite a bit to do in the morning when the children wake up. Take time before they usually wake up to get a workout in whether it is at the gym or you have workout equipment at home. Something as simple as getting in a 30 minute spin on a stationary bike can transform your body over time. In addition to this it will help spike your metabolism for the rest of the day. If you do not have workout equipment something as simple as a yoga mat can allow you to do a workout you find on YouTube. There are so many different workouts to follow along with that it can be  a great change in pace compared to your usual afternoon workouts.

Try Out Some HIIT Workouts

HIIT or high intensity interval training has been shown to shed the pounds and it is not complicated to do. Something as simple as a minute sprint followed by a few minutes of moderate walking done 10 or so times can do wonders. This helps boost improve insulin sensitivity as well as boosts metabolism for quite a long time. With these workouts only taking 25 to 45 minutes including warm up and warm down it would be unwise to not try this a few times. This is used by fitness buffs as well as professional athletes so it is now time for you to try it!

Set Milestones On The Way To Your Ultimate Goal

Finding a goal that you can work towards is important as otherwise you are working towards nothing. Attaining your ideal body will take time so it is essential to set milestones on the way to achieving the ultimate goal. If you cannot do this then you need to find a trainer that can,  making it a part of your daily lifestyle, and creating and maintaining an optimistic state of mind. Find the right training program to help motivate you towards moving forward.

Utilize Supplements To Amp Up Workouts/Quicken Recovery

Supplements have come a long way in the last decade with a supplement for nearly every need. The most basic supplement you should be taking is a multivitamin as there are a variety. Certain multivitamins have different nutrients with some being great for joint health while others can be great for hair/skin. Recovery supplements need to be taken so you can come back day after day and perform at your highest level. A whey protein powder can be great after a workout while a casein protein powder is perfect for before bed. There are so many resources online of how to build a perfect supplement program that it should not be too difficult. Avoid pre-workouts as some of these have been found to be bad for long term use and a strong cup of coffee can do the same job as most pre-workouts on the market.

The world of a mother is busy to say the least and adding the above to your routine might seem overwhelming. For this reason implement each of these tips a few weeks apart as you should not go full throttle when first starting out. Do what many think is impossible and get into your. 

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NEW YEAR’S RESOLUTION TO LOSE WEIGHT

Your 30 day workout plan to lose weight and burn calories is meaningless if you can’t stick to your goal. Every year, millions of women around the world put weight loss on their priority list, but most of them fail. All those weight loss tips for women won’t work if you can’t stick to your New Year’s resolutions. Here in this guide, we will show you how you can stick to your workout plan.

1.     Set goals correctly

It’s not always about your commitment or seriousness about goals, the reason you’re failing to lose weight can be your goal itself. When you develop weight loss plans, test your goals on the following five parameters. Check if your goals are specific, attainable, measurable, realistic, and time bound. If you see something missing, improve and revise your goals instead of blaming situations or yourself.

2.                 Create a new identity

If you want to develop a habit, you need to create a new identity. To do that, you need to start believing in yourself and in the new things about yourself. Instead of saying “I want to lose weight” be more specific about your goals and say “I want to burn these many calories” or “I want to lose 10 pounds (5 KG).” You have to decide what you want to become in the next 30 days and then prove it to yourself. For example, if you want to lose weight, be the person who walks at least 8,000-10,000 steps per day. Start now and trust your new identity.

3.                 Focus on habits

More than the goals, focus on the habits you have developed over the years. Just keep in mind that your end goal is based on dozens of habits and decisions that you’ve made before taking up the 30 day workout plan for weight loss. If you want to lose weight, let’s say 20 pounds(10 KG), your habits will determine whether you’ll lose that much weight or you will gain more. Once a habit is formed, it will become a part of your life and it won’t feel like a burden.

4.                 Set unavoidable reminders

Clear, well thought, and measurable goals mean more chances of success. A New Year’s resolution is like making a wish. If you forget it often and don’t pay attention to it, it will remain a wish. That is why you have to set reminders to turn wishes into reality. You do this by associating your resolutions with things you do every day. If you want to focus more on exercise, set a rule that every time you’ll use the bathroom, you will do 5 pushups. Or every time you watch a TV show or use social media, you’ll walk for 10 minutes. These natural reminders will make your goals achievable.

5.                 Stop making excuses

Many women give up on their weight loss goals because they make excuses. Recognize the excuses or lies you tell yourself because they hold you back. Stop comparing yourself to others and let go of what they say, think or should be doing. Don’t blame others or events for not being able to exercise or for not following a healthy diet plan. If you truly want to achieve something, you will make it happen.

6.                 Achieve your 30-day workout goal the fun way

Setting a goal is easy, but achieving it is different. The good thing is you can achieve anything while having fun along the way. You can use sticker charts or creative notes to track the progress. You can also gamify the entire process so that you won’t feel the burden of doing things you don’t want to – exercise, waking up early, eating veggies or drinking juice. Some people also announce their weight loss goals on social media, but be careful about the people you have in your friend list because not everyone is going to see it in a positive way. And most importantly, you would not want everyone around you talking about your fitness goals all the time.

7.                 Get support

Having someone to share the success and struggles makes accomplishing your weight loss goals easier. If your family and friends are not into it, find communities online where you can read new experiences of people who share the same interest. Ask questions, tell your goals and also start posting about the progress you make. Some people will be very honest with you and they will help you stay on the right track.

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What Happens to Your Body When You Don’t Get Enough Sleep

·         Increased risk of type 2 diabetes: Women who sleep less than five hours a night have the most risk of type 2 diabetes.

·         Elevated blood pressure: Just one night of no sleep can cause your blood pressure to spike. If your sleep problems are long term, you are more at risk for long-term heart problems.

·         Weight gain: Not sleeping increases a biochemical in your body called ghrelin. This causes your body to gain weight rather quickly making exercise more of a priority in your life.

·         Short and long-term memory problems: Certain stages of sleep are needed to support nerve connections to the brain. Without these stages, you will experience memory loss.

·         Increased stress: Not sleeping one night or multiple nights can cause you to become irritable and more stressed out towards things that do not normally bother you.

What to Do if You Are Not Getting Enough Sleep

If you find yourself not getting sleep at night, it is important to take action immediately and not wait until it becomes a long-term problem. Some ways to help you get the extra hours of sleep you need are as follows:

·         Change your sleeping position: Something as simple as sleeping in a comfortable recliner, can help you get more sleep by changing positions and getting your body in a more comfortable, suitable position.

·         Setting a routine: By setting a specific time to go to bed at night, you will get your body and mind in a routine, making it easier for you to get to sleep.

·         Sleep aids: Although it is never the first suggestion, sometimes sleep aids can be essential to you getting the 7-9 hours of sleep needed to make it through your day.

·         Sleep study: By having your doctor conduct a sleep study, you can find the source of your problem and start creating a plan to help you get more sleep at night instead of lying there helpless, waiting for even just one hour or sleep to come.

·         More physical activity: Even just exercising more throughout the day will help tire your body which will allow you to fall asleep faster and for a longer period of time.

·         Changing your meal plan: Trying to avoid consuming sugar or caffeine a few hours before bedtime is very critical to making sure your body and mind are both tired when laying down at night.

Benefits of Sleep

Just by getting the correct amount of sleep per night (7-9 for adults), you will notice your mental state and physical health start to improve. Sleep is not just important for you to not feel “tired” throughout the day, but it is also critical to your health. Just by sleeping your 7-9 hours a night, you are allowing your mind to refresh and your body to rest, allowing you to wake up feeling healthy and aware. The greatest benefit of sleep is a healthy heart, as lack of sleep can cause high blood pressure levels and great amounts of stress.

Reasons Why You are Not Getting Enough Sleep

There is a wide variety of reasons why people are not getting the correct amount of sleep at night. These reasons include stress, anxiety, chronic pain, depression, and many other medical conditions. When your brain is not able to shut down at bedtime, it can and will keep you up half the night or even wake you up just after after a few hours of sleep making for a long day of yawning and being sluggish. This can cause even more stress on your body than needed. For individuals suffering from chronic pain, sometimes sleep is just not an option and a visit to the doctor is the only reasonable way out. At your doctors, they can assess you further and make a plan to help you get in every hour of sleep you possibly can.

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Burning fat habits to stay healthy

1.STOCK UP ON FIBER-Fiber helpes you lose fat by fighting hunger pangs and lowering insuline level .you should be eating between 25-35 grams of fiber a day .

2.EAT MORE PROTEIN AND VEGGIES-These foods helpes you lose body fat even when you're not working out. Spinach,eggs,blackbeans.

3.AVOID WHITE CARBS- Don't eat too many simple carbs with low nutritional value .these include, pasta ,bread rice ,potatoes and fried foods.

4.CONSTRUCT A MEAL PLAN-Put together healthy meals and alternate a new meal every few week for a little veraity.

5.STAY HYDRATED- Watet transfer important nutrients throughout your body stay away from high calorie drinks like soda and juice, but drinking tea and coffee without white creamer is fine .

6.HAVE A CHEAT DAY- Take one day out of the week to break your diet .it turns out that a cheat day help improve fat loss by maintaining your metabolic rate SO Go CRAZY!

7.CARDIO IN MODERATION IS KEY-Cardio helps burn fat but too much cardio will send your body into a catabolic state. This is when your body switches from burning fat to burning muscles keep your cardio workout to four 30 minutes sessions per week.

8.SLEEP-Many of the fat burning processes take place while you're a sleep .sleeping any where between 6 to 10 hourss gives your body enough time to burn that fat away 

9.BE PATIENT- Losing body fat can be  difficalt everyone's body is different and what may work for others may not work for you.but these steps will definitely keep you healthy .

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STOP MASTURBATION ADDICTION

Masturbation happens in every culture, across every period of history, and it's the way most adolescents discover what they enjoy before embarking on adult sexual relationships. Masturbation is a healthy and natural part of human sexuality and development. However, if you are unable to control your urge to masturbate or if frequent masturbation is interfering with your school, work, or social life, then it's possible to gain control.

Know when to seek help. Masturbation is a natural and healthy behavior. Even if you masturbate often, you may not have an addiction. If you cannot control your thoughts or urges or if masturbation is preventing you from participating in school or work, it may be time to reach out for help. Don't feel ashamed, and remember that many people have similar problems. Seeking help is a brave action, and most people you ask will see it as such.

STAYING BUSY AND FOCUSED


Find another outlet for your time and energy. Fill your life with engaging activities. The excitement of doing something different can help replace the urge to masturbate, and you'll have a go-to distraction next time you're tempted. Try some of these options:

• Be creative. The process of turning sexual urges into creative output (called sublimation) is something on which monks and sages have relied upon for centuries. Start writing, learn to play a musical instrument, paint, draw, or do whatever else makes you feel like you're doing something productive.
• Play sports. It takes discipline and persistence to excel at a sport. Develop an interest in running or swimming, or a group sport like soccer, football, basketball, or tennis. Also, any form of exercise will help you relieve tension, feel happier, and make you focus on your physicality in a positive way. Yoga is another form of exercise that can help you feel more relaxed and less likely to feel the sudden urge to masturbate.
• Eat a healthy diet. Fruits and vegetables have healthy effects on the body and provide nutrients necessary to increase your energy to make you more active throughout the day. Minimize consumption of aphrodisiac foods, such as oysters, salmon, chili peppers, coffee, avocados, banana, and chocolate.
• Find a new hobby, or cultivate a skill. Learning something that takes a while to master can refocus your brain on the delayed gratification of achieving goals instead of the instant gratification of masturbation. Try skills like cooking, woodshop, archery, baking, public speaking, or gardening.
• Volunteer your time. Devote your energy to helping teens who've been less fortunate than you, such as working at a shelter, tutoring low-income students, cleaning up blighted areas, or raising money for a good cause. You'll get an altruistic feeling from helping others, and you'll have less time to stray from your goals.
• Get enough sleep. Urges to masturbate can be exceedingly strong, so make sure you have enough energy to fight those urges. Try to get at least 8 hours of sleep. If you frequently forget to go to bed at a reasonable hour, set an alarm to remind you.

Make a plan for avoiding masturbation during your go to times of the day. If you have problems before going to bed or in the shower, refrain from any temptation to masturbate. For instance, if it's a problem late at night, drop to the floor and do push-ups until you're too exhausted to do anything but fall asleep. If you find shower time too tempting, start using ice cold water only — you won't want to be in there for long; cold shower will offer the added benefit of saving you time and water.

• If you always masturbate when you get home from school, make sure to have a solid plan to stave off any boredom you may feel. If you have so little to do that your mind frequently wanders to sexual thoughts, occupy your schedule. You'll find it gets easier to avoid masturbation if you're too busy or tired to spare any energy for distractions.
• If you're tempted to masturbate in the morning, try to sleep with more than just one layer of clothing so touching yourself is more of an effort.

Stop watching porn . One of the reasons you may be masturbating so much is that you know that you can access porn within seconds if you desire. However, if you don't have the willpower to stop looking at the porn on your own, then you may have to take other measures to get the job done:

• Consider installing porn-blocking software on your computer. Of course you will know the password to bypass the blocking function, but just having it pop up will remind you of your priorities. You can also type a random password in a text file, copy and paste it when you enter your password and verify it, then delete the text file. Then, you will not be able to know the password of your own porn-blocker. This is the best way to keep you strong and spare you the struggle.
• If you have the tendency to masturbate looking at porn on the computer, try moving your computer into a room where others can see you.
• If you have a physical collection of porn, dispose of it ASAP (as soon as possible).

1. Don't believe the myths about the harms of masturbation. If you want to stop your masturbation addiction, then you should do it for reasons that are personal and moral, not for reasons that are health-related. Here are some things that masturbation will not do to your body.
   

   • Masturbation will not cause infertility, premature ejaculation, or impotence.
   • Masturbation will not cause insanity.
   • Masturbation will not cause blindness or even eye floaters.
   • Masturbation will not cause frequent urination.
   • Masturbation does not affect facial hair, growth, facial features, kidneys, testicles, cause skin problems, or cause any major physical issues! These are all myths.

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 NUTRITION PLAN- FACE FAT LOSS

 NOTE: THIS DIET CHART IS A GENERAL FAT LOSS DIET CHART, 2000 Kcal. Use this DIET CHART after fixing the quantity per your requirements. Quantity of ingredients will depend on individual’s daily calorie requirement (maintenance calories and macro-setup)

 MEAL 1 -½ cup Oats -10 Almonds -6 Boiled Eggs (1 whole +5 white) OR WHEY ISOLATE PROTEIN -Half apple - Sprinkle cinnamon

 MEAL 2 -Omelette (6 egg whites) -1/2 Spinach

 MEAL 3 -½ cup Brown Rice OR Whole Wheat Pasta -½ cup pasta Sauce OR BBQ sauce (no added sugar) -100g Chicken or Fresh LOW FAT Paneer (Add BROCOLI and ASPARAGUS in pasta or brown rice) -Ginger, Garlic and green chillies

 MEAL 4 -1/2cup Roasted Soy beans OR 100g Low fat tofu -GREEN TEA OR BLACK COFFEE

 MEAL 5 -1/2 cup Brown Rice or 1 Whole Wheat ROTI -100g Mixed Lentil -Salad (Cabbage, Cucumber, tomato) - Ginger, Garlic and green chillies

MEAL 6 -250ml Non-fat Milk -5 Almonds - Sprinkle cinnamon

 Note: THIS DIET CHART IS A GENERAL FAT LOSS DIET CHART, 2000 Kcal. Use this DIET CHART after fixing the quantity per your requirements. As the Quantity of ingredients will depend on individual’s daily calorie requirement (maintenance calories and macro-setup)

 PEAK WEEK TECHNIQUE

MONDAY CARBS- 50% DROP WATER- 6 LTR SALT- NORMAL

TUESDAY CARBS- FURTHER 50% DROP WATER- 6-7 LTR SALT- NORMAL

 WEDNESDAY CARBS- FURTHER 50% DROP WATER- 6-7 LTR SALT- 50% DROP PROTEIN & FATS GOES UP BY 5-10%

 THURSDAY CARBS- ZERO WATER- 6-7 LTR SALT- FURTHER 50% DROP PROTEIN & FATS GOES UP BY 5-10%

 FRIDAY CARBS= MONDAY WATER- 3 LTR SALT- MINIMUM

 SATURDAY CARBS- 2* MONDAY WATER- 1 LTR SALT- ZERO (ONLY INTRODUCE 2-3 HOURS PRIOR TO SHOOT)

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