Exercising This Muscle Will Prevent Further Injuries and Back Pain

Even if you are in excellent athletic shape and practice cardio every single day, you are still subject to that mysterious back pain, knee injuries, muscle tightness and dysfunctional hip movement… This exercise called , the glute bridge, will eliminate all of those dysfunctions and discomforts once you strengthen and continue to nurture the muscle. Read below to see how:

 

Level 1: Traditional Glute Bridge

Start on your back, with your feet on the floor close to your hips, with your arms at your side. Smoothly lift your hips so that your body is in a straight line from knees to chest. Pause at the top, squeezing your glutes. Then, lower slowly back to the floor. Perform 10 to 15 repetitions every day for two weeks or until you can perform 15 repetitions while meeting the checkpoints.

Level 2: One-Leg Glute Bridge

Start on your back, as if you were going to perform a Traditional Glute Bridge. Before you lift your hips, however, point one foot straight into the air. Keeping that leg elevated, perform a glute bridge while keeping your hips level. Perform 10 to 15 repetitions on each side every other day for two weeks or until you can smoothly perform 15 repetitions while meeting the checkpoints.

Level 3: Glute Bridge on Box

From a Traditional Glute Bridge position, put your feet up on a very secure “box,” which could be a sturdy box, a coffee table, or a chair (perhaps pushing the object against a wall so that it definitely will not move). Then, lift your hips so that your body is a straight line from knees to chest. Perform 10 to 15 repetitions every other day for two weeks or until you can perform 15 repetitions while meeting the checkpoints.

Level 4: One-Leg Glute Bridge on Box

Instead of keeping both feet on the box, keep one foot straight up in the air so that you are only performing the movement with one leg. Perform 10 to 15 repetitions on each side. Perform this modification three times per week for two weeks or until you can easily perform 15 repetitions while meeting the checkpoints.

Level 5: Hip Thrusts With Deficit

Find another stable box, short table, or chair in addition to the one that you are already using. If you need to, brace both boxes against walls or other sturdy surface, so that no sliding occurs.

Place your shoulders on one box and your feet on the other box. This will create a deficit, meaning that your hips will be able to drop below your shoulders. From this position, allow your hips to slowly move all the way to the floor, and then back up into a full bridge position. Perform 10 to 15 repetitions three times per week for two weeks or until you can perform 15 repetitions smoothly while meeting the checkpoints.

Level 6: Single-Leg Hip Thrusts With Deficit

This ultimate variation of the glute bridge requires extreme strength and control, so be sure that you are meeting the checkpoints for the other progressions before adding this move into your routine!

Again, place your shoulders on one box, and place your feet on another box. Then, lift one foot into the air and allow your hips to gently touch down to the floor. Keeping that foot and leg elevated, push your hips back up through the deficit space and into a full One-Leg Glute Bridge. Perform 10 to 15 repetitions on each side.


Original Source:

http://www.mindbodygreen.com/0-24611/the-one-muscle-everyone-should-train-every-day-and-how-to-do-it.html

The Simple Breathing Technique For Satisfying Sleep

Have you ever laid in bed, tossing and turning, only getting frustrated by your inability to fall asleep? When you go to bed with a full day on your mind and every little thing you forgot to do suddenly comes to mind, do this breathing technique to ease your stress levels, relax your mind and body and put you on the fast track to a good nights sleep:

Reduce Your Footprint On Earth With These Easy Moves

The amount of trash a human disposes per day is on average, four pounds! 28 pounds of trash per week for only one person,  is A LOT of waste going into our landfills… Take a peak at the simple actions below you can take to reduce your waste and make the world a better place:

Day 1: Refuse plastic bags

Today, start getting into the habit of bringing reusable cloth bags with you to stores.

Day 2: Switch to a reusable water bottle

Bottled water is a huge contributor to society’s waste problem—over 35 billion plastic water bottles are discarded per year!

Day 3: Start composting

Did you know that two-thirds of our household waste can be composted and naturally biodegrade on its own?

Day 4: Use a reusable coffee cup

Using a reusable coffee cup is another easy swap that can reduce your overall waste, and a lot of coffee shops will even give you a discount for bringing your own.

Day 5: Avoid food packaging

Avoid using unnecessary plastic and paper by buying in bulk, not using the plastic produce bags, shopping at local farmer’s markets, or growing your own produce from this point forward.

Day 6: Buy secondhand

Opting to buy things like clothes, books, and decorations secondhand will save you money, reduce waste, and eliminate the packaging that comes with purchasing new items.

Day 7: Avoid single-use disposables

To finish out your waste-free week, create an assortment of reusable alternatives.

 


Original Source:

http://www.mindbodygreen.com/0-24704/how-to-reduce-the-amount-of-trash-you-make-in-a-week.html

How To Deal When Life Throws A Curveball

It’s no surprise that life is full of many winding roads and speed bumps along the way… As we know it, that is just, life. But the important part about these transitions we may have to deal with, is how we handle them; whether that be a new career path, ending of a relationship or graduating college… Read the creative ways to take these transitions on head first below:

1. Become More Aware

According to YourDictionary dot com, awareness is “a state of knowing and being informed of something.”

Being aware of your present state of transition and what is going on around you, is very important. It is also important to be in touch with your inner feelings.

Why is this so?

You are better able to assess what is going on and have a better chance of being able to make decisions that are not just based on feelings but more so on facts.

2. Become Knowledgeable

Being informed as much as possible on what you’re experiencing is key to managing this period of your life well. The more you know, the less in the “dark” you’ll be. The less in the dark you are, the better equipped you are to managing some of your emotions.

 3. Normalize Your Fears

Normalizing any behavior requires more information as established in the previous point. According to Merriam-Webster dictionary, the word normalize means: to bring (someone or something) back to a usual or expected state or condition.The task at hand is to normalize the fear surrounding the transition. Here’s how you could begin the process. Find a way to turn the fear into a motivational one.

4. Share Your Experience With Others

With these lessons in hand, you are now able to coach or mentor others who are either planning to do something similar or who are going through their own transition.

You are more equipped to help them. You have become more trustworthy because you have been there and done that.

These lessons you can share with confidence.


Original Source:

How These Highly Successful People Stay In Great Physical Shape

Work can no longer be an excuse after you read through this blog and realize some of the most successful people in the world take daily measures to stay in shape! It’s easy to get caught up in the day to day grind of working, cooking and sleeping but it’s important for your mind that helps you stay successful to exercise. Take a look below to see some of the exercises these successful people do:

Republican presidential candidate Donald Trump hits the links instead of the gym

Trump told Men’s Health magazine that, while playing golf might not seem like exercise, it helps him stay fit.

“When I play a few rounds on the weekend, I’ll come in Monday morning and I’ll have lost three or four pounds,” Trump said. “That’s very pleasurable exercise, and it keeps you away from the refrigerator because you’re out on the course.”

Media mogul Oprah Winfrey combines cardio and meditation to help her power through her busy days

One of the most powerful women in the world trains hard to keep herself physically healthy. In an interview with O Magazine, Winfrey’s trainer said her workouts include “45 minutes of cardio six mornings a week, four to five strength-training sessions a week, incline crunches, and stretching.”

Winfrey also admits to sitting in silence for 20 minutes, twice a day.

GoPro founder and CEO Nick Woodman shreds some waves

Woodman, who was once the highest-paid US chief executive, launched his sports-camera company thanks to his passion for surfing.

Not just an avid surfer, Woodman is a noted adrenaline junkie, snowboarder, and mountain biker.

Apple CEO Tim Cook is in the gym at 5 a.m. every morning

Cook is a self-described fitness nut, as Adam Lashinsky wrote in his profile of Cook forFortune.

He wakes up around 4:30 or 5 a.m. every day to get to the gym several times a week, according to The Wall Street Journal.

Mint.com founder Aaron Patzer lifts weights, runs, and climbs

“You cannot work, in this instance, 14-hour days without getting a good workout in as a break,” he told Life magazine. “The typical workday, particularly in startup mode, is from 9 to 6 or 9 to 7, then you take a two-hour break to work out and eat dinner. By that time you’re relaxed, and then you work until midnight or 1 a.m. If there was no break with physical activity, you’d be more tired and less alert.”

His workouts include lifting, running, rock-climbing, and even tree-climbing.

“Whenever I see a tree that is climbable, it must be climbed,” he said. “Sometimes when I’m on a run, I’ll just run up a tree, jump on a branch, and swing off. My favorite tree, in Saratoga, gets me a good 75 feet up.”

FOCUS Brands group president Kat Cole strikes a pose no matter where she is

Cole, who runs the parent company of brands like Auntie Anne’s, Carvel, and Cinnabon, has an “on the road” routine and an “at home” one, both of which incorporate early morning yoga.

As early as 5:30 a.m., Cole will do yoga and exercises in her hotel room, the gym, or at home, for 30 minutes, she said in a Business Insider article.

 


Original Source:

http://www.businessinsider.com/exercise-routines-of-highly-successful-people-2016-4

The Science Behind Your Smartphone Addiction

Whether we like to admit it or not, the majority of us find comfort in looking at our smart phones, because it has become an addiction. Whether its while we wait for a table at a restaurant, before we fall asleep, when we’re bored at the office or because we feel awkward in a social setting; watch the video below to see the science of why you’re addicted to your phone:

What Your Cravings Are Really Trying To Tell You

Cravings are your body’s way of telling your body what it’s not getting enough of… Meaning that chocolate craving, is in fact a need for something else a bit healthier for your body… I know, shocking right? (And slightly disappointing) Decode your cravings below and feed your body what it truly wants:

Chocolate

Are you mad for chocolate?  This may be due to a magnesium deficiency and your body perhaps being low in antioxidants.  Nutritionists call magnesium the great ‘calmer’ as it helps relax muscles, boost the immune system, keeps blood sugar steady, and may add to our serotonin levels – all reasons why we might crave this just before our periods.  Go for the dark chocolate that is 75% or higher cocoa. This blend contains less sugar and is often way higher in antioxidants than milk chocolate or white chocolate (which you should steer clear of at all times). Nuts, seeds and pulses along with leafy green vegetables are also rich in magnesium.  If it is a hit of antioxidants you need, then go for your dark, rich-colored vegetables and fruit like beetroot, blueberries, and raspberries.

Sugary Stuff

If you are constantly seeking sugar, there could be a number of nutrients missing from your body.  An adequate amount of whole real foods especially protein and good quality fat in your diet will dampen down your sugar cravings because often the first sign of an out-of-control blood sugar level is hunger.  Chromium, the mineral which helps to control our blood sugar, is found in almost consistently in most unprocessed foods. Wholegrains like rice, quinoa, green beans, broccoli, nuts, and eggs are great sources of chromium. Foods high in sugar are low in chromium and may actually promote a chromium deficiency.

Coffee-holic?

There’s little doubt that caffeine is addictive but a sudden out of the ordinary desire to have espresso could be your body’s way of saying it requires more iron. This is quite common during a menstrual cycle. Iron brings oxygen to our cells and without it we can feel quite tired and seek coffee as a quick pick me up.  Increase your iron stores with red meat and green vegetables.  There are also a wide range of supplements on the market, but these should only be taken after a blood test.


Decode more cravings from the original source here:

http://foodmatters.tv/content/cravings-what-they-actually-mean

The EASY Move To Eliminate Back Pain & Strengthen Your Core

Unfortunately, back pain is a common discomfort these days. There’s the stress on the body from sitting at a desk all day, stress tension from everyday life and  funky fad workouts going around that could injure the back, and as this move alone may seem funky and make you feel a bit silly, I guarantee it will loosen you up (yes, you can laugh at yourself doing it), strengthen your core over time and relieve back pain once and for all! Watch the video below from, Dr. Brianne Grogan, DPT is a women’s health physical therapist, fitness expert and learn the move:

“I am trained as a women’s health physical therapist, but you won’t find me in the clinic taking clients through sets of traditional rehabilitative exercises; rather, you’ll find me shouting from the rooftops about the glories of hip circles, the one (fun!) move that can help you achieve a more flexible body that’s free from pain.

Hip circles (and other forms of multi-planar movement) build core strength and flexibility in a quick, enjoyable way. They get you out of the rut of straight-plane, linear movement and activate muscles that are rarely used in modern life. Hip circles can relieve back pain, tone the core, loosen up tight hips, and spice up your fitness routine if it’s feeling a little flat. They’re safe, effective, and anyone can do them—no coordination, no special equipment, and no significant amount of space is required.”

 


Original Source:

http://www.mindbodygreen.com/0-24586/the-one-fun-move-that-nixes-back-pain-improves-core-strength.html