Fitness Camp ? Not just Health retreat it’s a Life Style Change

An old saying is “Healthy mind lives in a healthy body” and that is a proven scientific fact as well. Many organization pays equal attention to the fitness of employees as they pay on the performance of employees. If a person is physically fit even then a regular work out is required to stay fit.

Fitness camps are especially programmed physical conditioning camp for a group of people aiming for weight loss, increment in muscle strength, increasing of cardiovascular efficiency, introducing a balanced low calorie diet plan and an overall lifestyle change. Fitness boot camps have different time durations depending upon the objectives of fitness camp — but all of them are invariably designed to push the participants harder into a rigorous physical exercise that almost resembles a military boot camp.

So if you are willing become fit, join a group fitness class which is often run by professional trainers and military personnel jointly. These people have good understanding of different workouts and procedures to achieve particular health objectives likewise reduction of weight and shaping of body. Term boot camp itself defines that it is a program especially designed to put participants under strict guidelines for regular exercise, diet plan and overall life style change. People who want to lose weight in a short amount of time usually join fitness boot camps to reach their weight loss and fitness objectives.

Fitness boot camps are new and innovative way with economic advantage for the people seeking health retreat. There is number of boot camps that don’t merely concentrate only on physical workout but also focus on specialized practices like yoga and meditation. Yoga and meditation will help not only reduce the weight or to attain good physical status but yoga and meditation can improve the health of mind itself.

One question can be raised that what is the need of joining such fitness camp for health retreat as such exercises can be done at home it self. Theoretically it is right but practicing it isn’t that simple as at home regularity and motivation level falls rapidly while following a set schedule. While in the fitness boot camp or in boot camp fitness motivation level is quite high because it is a group activity apart from this expert guidance of trained trainers and military professional is another big advantage of joining boot camp fitness.

Boot camp fitness should be joined to attend one of the following objectives like To reduce weight and vice versa, for a complete health retreat, for good body shape, for muscle strength, for environmental training and for any other health objectives. Not all the boot camps are same as they differ with their time duration and core objectives. There are few points one should consider before joining a boot camp fitness. Chose the right trainer for your health retreats.

Select the right exercise plan for your health retreats.

Varity of workout plan will help you to over come the monotony of the program.

Be confident about your decision.

However In the beginning you may feel to quit the program because of its hard schedule but keep your motivation high as time will progress, the fitness program will allow you to test out new skills, meet new people, and reach weight loss goals or other goals . And eventually you will achieve the objective of the boot camp with a higher self confidence which will last for your life time.

4 Tips to Avoid Overeating at Work Meetings

Any type of meeting isn’t the same without the prospect of free food. Every day, millions of people buy their lunch at the work cafeteria or the fast food joint across the street. If you’re like me, you pack a lunch. Either way, we’re spending our hard earned money on fuel to get us through the rest of the day. Last week my good friend Kelly email me about her week-long meeting in San Diego that turned into a five pound weight gain.…

I really thought I was eating healthy, but every hour or so they brought out more food during the meetings in a self-serve set up. I would find myself eating pita and hummus one hour, fruits the next and before I knew it we were being served a lunch! I didn’t work out either at the hotel. What am I supposed to do I’m pretty sure I gained over 5 pounds this past week.

My response to Kelly, over IM, was quite simple in theory. If you know you’ll be subject to a lot of free food during meetings there are 4 things you must be certain to do in order to prevent yourself from pulling a “Kelly”.

Pack your own healthy snacks. At times, they may be serving unhealthy treats that ooze temptation. Jelly donuts, peanut butter, you name it, it could be there. If you’re not sure what’s on the menu make sure you’re feeling full by snacking on healthy treats like fruits and veggies.

Stick to your normal eating pattern outside the meeting. If Monday-Friday you typically eat breakfast around 7am, a snack at 10am and lunch at 12PM, try sticking as close to this schedule as possible. During meetings, you don’t always have control over the time big meals like breakfast or lunch are served but you can control your snacking times and eliminate over eating.

Focus on the people, not the food. Everyone knows hanging around the snack table is a great place to socialize and network. But it doesn’t mean you’re required to be scarfing down every treat at the table. Focus on a topic of conversation that you enjoy and get to know your co-workers even better.

Try not to depend on the noises and feelings your stomach always makes. The next time you feel hunger pangs, drink an 8 oz. glass of water. It might take up to 15 minutes for your hypothalamus to send a signal letting your nervous system know that the body was merely thirsty and that the thirst has been satisfied.

Regardless of how dangerous free food at work may be to controlling your caloric intake, most of us are pretty excited for a free snack or meal. With these 4 tips you don’t have to turn out like Kelly after week long meeting and stray off your normal portion sizes to enjoy, what some may say, is the best part about meetings!

3 Great Brain Hacks that will help your Brain!

Why work normally and be sluggish when you can use brain hacks to amp up your day! These great brain hacks are more less cheat codes for real life!

Scientists have proven these brain hacks do work and will of course cause no harm to your mind or body.

#1 Visualization

Remember when you went to the grocery store and forgot your list but you got everything but what you were supposed to get? These brain hacks will teach you how to remember without needing that grocery list! The brain can remember locations better then it can writing! So the way to implement one of these brain hacks is to simply look in your kitchen at the items and where they are located. That way once you are at the store you will remember the location and see the item you were supposed to get!

Think Clearer!

#2 Uberman Sleep Schedule

This brain tip is great for when you just started working and have to work late. It requires you to take instead of sleeping once a day you sleep six times instead! Although it may seem unhealthy for the human brain, it gives you just enough sleep so you can feel better when you have a early class or just have to wake up early in general. I recommend taking 30 minute power naps every 4 hours this will help the human brain stay healthy and over the span of 24 hours you will acquire at least 5 hours of sleep!

#3 Learn While You Sleep

Is it possible to learn while sleeping? Study at Harvard has proven that this study technique really does work. The participants were divided into three different groups each group studied the same memorization just at different times. Group 1 studied was tested 20 minutes after studying, group 2 tested after 12 hours. Then group 3 was tested after 24 hours of studying. The study showed that group 3, which had a chance to go to sleep after studying did the best on the test, Group 1 who had 20 minutes between studying and taking the test did the worst.

The way this works is, when you sleep your brain is able to process things you could not because of everything going on in your brain while you were awake.

As mentioned in #2 if we can combine these 2 brain hacks, would it be possible to take cramming to a whole nother level?

Bleeding nose

What is it?

Hemorrhage (bleeding) coming from the nostrils and externalized
– through the nostril or the nasopharynx.

Bleeding can be of two types:

Previous: originates from the anterior portion of the nasal cavity, generally in the area of Kiesselbach above the posterior end of the nasal vestibule or on the anterior end of the inferior turbinate.

Rear: originates from the back of the nasal cavity and nasopharynx, usually in the rear half of the middle turbinate, or nasal cavity ceiling.

Age groups most affected: below 10 and above 50 years.

It will be embroidered from now:
– What cause?
– What are the signs and symptoms?
– What condition can be confused with epistaxis?
– There is need for hospitalization?
– Can complicate? How it evolves?

– Unknown most often
– Trauma / Injury mucosal: wiping his nose with his finger, low humidity, foreign object in the nasal passages.
– Rhinitis or sinusitis
– Generalized infections (scarlet fever, malaria, typhoid fever).
– Rheumatic fever
– Abnormalities of vessel
– Nasal Tumor
– High pressure
– Medicines
– heparin and warfarin
– Changes of blood cells
– Leukemia
– Opening of the septum
– leishmaniasis or cocaine use
– Deviated septum
– Endometriosis (endometrium that is found in the nasal passages)

Signs and symptoms:
– Bleeding through the nose or nasopharynx
– Posterior bleeding may have no symptoms or show up in various forms
– To find the bleeding uses
– is light, nasal speculum and vacuum
– clean up the nose, bring the gore with tweezers and asks the patient to blow your nose
– Bleeding spread remember because generalized
– If bleeding on both sides may be difficult to find the specific location

Differential diagnosis:

If further differentiate bleeding hemoptysis (coughing up blood) and hematemesis (vomiting up blood).

Exams (only in selected cases):
– CBC and Coagulation
– Rx of the paranasal sinuses
– Nasal Videoencoscopia with optical fiber

– Sinusitis
– Hematoma (collection of blood) or abscess (pus concentration) septal
– during application of the cap
– Disruption of the septum by cauterization
– Necrosis (tissue death) of the septum by high pressure cap or balloon

How to treat the patient?

They may be admitted if bleeding is severe or elderly patients with posterior bleeding.

If previous bleeding, pressing area for 5 to 10 minutes and put compress on the affected area with vasoconstrictor (oxymetazoline or phenylephrine hydrochloride) and local anesthetic (lidocaine). Remove pad and observe if necessary cauterized with silver nitrate.

If subsequent bleeding arises a roll of gauze wrapped and folded 10 cm thick silk tied with two wires. A tip of the wires is tied to a catheter that is introduced in the nasal cavity and removed through the mouth. The cap is fixedin the nasopharynx. Buffering is sustained for 2 to 4 days. This buffering is being replaced by balloon use.

Refractory bleeding (rare cases, especially in the elderly) may be required surgical ligation.

As the patient progresses? Bleeding can come back?

Often bleeding is contained with appropriate treatment, but relapses may occur.

Final considerations:1. When measuring the pressure of the patient, because high pressure is the cause of nosebleeds.2. Bleeding from one side only suggests traumatic cause bleeding or local defect and the two sides may indicate (very high pressure, confusion or blood clotting)

High triglycerides

Triglycerides are fatty substances in the blood, common in all people. Display up to 150 mg per dl blood triglycerides are considered a normal rate, have been cases where the person has the highest index of substance it means that the level is high and may cause some complications.

People with high triglyceride levels are more likely to have heart attacks, strokes and other health problems. In addition, they may also have inflammation of the pancreas (pancreatitis), which is responsible for producing hormones and fluids to aid in food digestion.

That the standard rate of triglycerides?
• Normal – below 150 mg / dL;
• Moderate – between 150 and 199 mg / dL;
• High – between 200 and 499 mg / dL;
• Very high – greater than or equal to 500 mg / dL.

What are the symptoms of high triglycerides?

The increase in triglyceride does not cause any symptoms, only the blood test is able to demonstrate its increase.

What are the causes of high triglycerides?

Triglycerides can rise for several reasons. Some people have genetic changes that predispose to this increase in these cases is common to find families with high triglycerides. Other develop elevated triglycerides errors due to food, the use of some drugs or the presence of certain diseases.

Some diseases that cause increased triglycerides are obesity, diabetesmellitus, hypothyroidism, kidney disease.

Other causes are: Diet rich in fats, excessive alcohol consumption, pregnancy.

What to do in case of high level of triglycerides?

If the doctor identifies the patient with high levels of triglycerides in the blood, it is important to inform people of the risks of heart attack and stroke. The first step is to take measures that can prevent these complications. Among them are: Avoid the use of cigarettes, not remain overweight, be aware of diseases like diabetes.

Some risk situations that deserve greater attention are: high blood pressure, heart disease family history, advanced age, patients being male.

Medicines and Treatment

Not everyone who has a high level of triglycerides in the blood need to take medicines. The doctor or physician should make the diagnosis and then prescribe the best treatment. Some factors that should be taken without regard include the patient’s age, family history of diseases and other health problems.

Since people who have coronary heart disease, in most cases, require the use of drugs to reduce the rate of triglyceride in blood. Drugs to reduce the levels of those substances usually include fenofibrate, nicotinic acid or fish oil.

Furthermore, statins are drugs used to reduce the risk of heart attacks or strokes and reduce the level of cholesterol in the body. It is important that patients with high rate of triglycerides in the blood also check cholesterol levels, because in most cases, these two high rates are related to the same causes.

It is recommended, however, that patients attempt to reduce blood triglycerides rates without the use of medicines. This is possible through a number of measures, which include: losing weight if overweight; physical exercise regularly; avoid foods and drinks high in sugar and carbohydrates such as white bread, fruit juice, soft drinks and sweets; avoid the intake of red meat, butter, frying, cheese, oils and nuts; control the consumption of alcohol, especially for males, who are more likely to develop complications.

Diet for high triglycerides – How to lower triglycerides through diet?

Individuals with high triglycerides should avoid foods rich in carbohydrates and fats. They should prioritize high-fiber foods and avoid those high in saturated fats. Give preference to whole foods such as brown rice and pasta based on wheat. Beverages, avoid alcohol and prefer the sugar-free soft drinks. The milk must be skimmed, which has lower fat content.

How does the diet of the points?

Are you tired of the routine diets and that ultimately do not bring good results? No more suffering for nothing, innovate a little in the way of changing your habits can help a lot in search of an ideal weight and good health. To begin this new diet you have to like calculations or at least be able to realize them, the rest is easy and practical, that over time ends up becoming something routine in your life.

This famous recipe that is so feared by those who do not like math and still end up practicing, is known as diet points. The same has been around for a long time and was created by a Brazilian who had the intention to a basic principle: a food calorie count. Counting calories is not easy or simple to do, so we created a method to facilitate the counting.

How do the diet of points

First let us understand the basis of this diet. For each 3.6 kcal, regardless of its source, either carbohydrate, protein or fat, will amount to 1 point. The advantage of this conversion mechanism is that it takes into account basically what makes up this calorie, which ends up being an advantage in practical terms is easy, but at the same time is a disadvantage because we do not take into account the amount of macronutrients thus may have a margin of error greater good on this diet if not performed correctly.

This diet is based on the points in the body of each, but the first instrument that we have is the calculator, which will accompany you in all your meals and be its main ally, and learn how to do the math correctly. Always pay close attention, because if err on that score will not be able to fulfill all the necessary requirements.

Calculating basal metabolism

The first part before starting the diet of points to calculate the basal metabolic rate of each. We all spend energy, independent of physical activity daily practice, because even sleeping spend energy.

Many factors can influence the calculations, such as gender (male / female), weight and age. So it was created by the World Health Organization a table which specifies which calculation below according to each feature.

For women it is indicated:
• From 10 to 18 years 12,2x weight (kg) + 746
• From 19 to 30 years: 14,7x weight (kg) + 496
• From 31 to 60 years: 38,7x weight (kg) + 829
• Above 61 years: 10,5x weight (kg) +529

For men:
• From 10 to 18 years: 17.5 Weight (kg) + 651
• From 19 to 30 years: 15,3xpeso (kg) + 679
• From 31 to 60 years: 8,7x weight (kg) + 879
• Above 61 years: 13,5x weight (kg) +459

When we are talking about points, we are saying that we have greater freedom in our power to choose what we eat, so the tables have undergone certain adjustments to correct this issue, having a daily schedule which shows what is allowed in the amount of trans fats and other foods, as the sum of the daily intake will generate a problem in the future. Begin to realize tables which you control the amount of fat eaten.

Learn how to check the labels and understand the amounts

All that is consumed should be verified through the labels, it is they who will indicate the amount of their food and support points.

Carry out activities and calculate your points

The activities also fall into this diet, being classified as:
• Light Well (driving, work done sitting, etc.): basal rate x 1.2
• Lightweight (bowling, practice stretching, play in the pool, etc.): basal rate x 1.4
• Moderate (running light, do swimming, etc.): basal rate x 1.6
• Strenuous (tennis, basketball, football, running, etc.): basal rate x 2.9
• Exceptional (running marathons, cycling, swimming competition, etc.): basal rate x 2.3

Each will be multiplied to consistent value to your basal rate and then to calculate both will reach the result of how much you spend Kcal to keep the activities of your workouts and your basal metabolism, and to find out how much you should consume per day their feeds.

In case of difficulty in the accounts in relation to the metabolism and exercise, there are websites that provide help and facilitate this activity, since the rest will have to be done on a daily basis with your calculator, which should never leave your purse.

Finally, do not eat unless the calculated limit and try not to exceed the stated limit. If you follow the diet correctly and not fail to seek the guidance of a professional you will get good results.

Skin sins: smoking, alcohol & caffeine

Besides the fact that smoking as well as drinking alcohol and caffeine are bad for your health, they are also bad for your beauty as these can accelerate the aging process of your skin.

Smoking promotes wrinkles

It is a fact that the accumulated nicotine from smoking causes narrowing of the blood vessels in the outermost layers of your skin, reduces blood flow to the skin,  depriving the skin cells of vital oxygen and robbing it of even more nutrients.  Besides reducing the body’s store of vitamin A which protects against skin damage and vitamin C which protects against free radicals,  studies have also shown that smoking reduces the production of collagen and elastin and in some reports, by up to 40%.   As a result, skin begins to sag and wrinkle prematurely.

Smoking also adversely affects the nerve endings in the skin, causing sensitivity and has a drying effect on the skin, causing dehydration and eventually wrinkles.  And it’s not just the face as according to an article from BBC News, Research in Archives of Dermatology showed that smoking ages skin across the body, including the inner upper arms.

All these plus repeated exposure to the heat from burning cigarettes and facial expressions such as squinting of eyes and puckering of lips during smoking can eventually contribute to more prematured wrinkles.

Alcohol dehydrates our skin

In the book “Your Future Face” by Dr Dennis Gross, alcohol is said to be a diuretic and so it dehydrates our bodies, resulting in skin that loses its plump, firm and dewy appearance.  Not only that.  Our face can appear puffier and our undereye becomes darker because alcohol is a vasodilator which opens blood vessels.   In fact, when we have too many drinks, our bodies have to divert blood flow, oxygen and nutrients away from our skin to our vital organs, resulting in skin having poorer blood circulation. Drinkers also have a sallowness in their faces,  a direct result of an overstressed liver having difficulty with its detoxifying duties.  And alcohol actually promotes the growth of “bad collagen” or scar tissue in both the skin and liver.

Caffeine contributes to dark undereye circles

According to Dr Gross, caffeine also affects our body the way alcohol does.  Hence, excess caffeine can cause dehydration, disrupt sleep, trigger stress hormones and because it engorges viens, it can also cause broken capillaries.  Too much caffeine also contribute to dark undereye circles!  So limit your caffeine consumption to only one or two cups of coffee a day.