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Getting Fit with No Money and No Time

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All of us desire to get fit at some point in our life, but not all of us want to join a gym or a health club. Many of us cannot afford a gym membership or perhaps there’s no gym close by; or maybe even you have a gym membership, but are too busy to go; or maybe you’re simply independent in regards to your health and exercise.
Including all of these reasons and maybe others, you might feel that working out at home is the best option for you. It does not take much effort or money to design an effective workout program at home. There are various inexpensive pieces of equipment you can use to create an exercise routine that works on all the major muscle groups in our body. For example, you can use fit balls, exercise bands, dumbbells, or push-up bars to create an exercise routine at home. These can be bought low cost on line or at some stores, like Big 5, Big Lots or Target. 
There are five components of fitness/exercise:
Warm up A warm-up can include a simple walk outside, or on a treadmi…

Benefits of Meditation and Mindfulness

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What are mindfulness and meditation? According to Mindful.org, mindfulness refers to when “the mind is fully attending to what’s happening, to what you’re doing, to the space you’re moving through.” Instead of just floating through your day, mindfulness aims to make your conscious of every action and reaction you have. Yoga International defines meditation as “the technique employed to focus the brain, and reach higher levels of consciousness.” Mindfulness meditation is a centuries old practice that dates back to ancient India. So why have people continued this practice for so long? Below, we’ll take a look at just a few of the many benefits of mindfulness meditation!
Reduce Stress and Anxiety Countless studies have shown that focusing on breathing and clearing the mind lower the amounts of cortisol (the hormone related to stress) that is found in your brain. This calming effect can be felt within minutes, so setting aside even five minutes to meditate each day can be beneficial!
Improve…

Healthy Recipe - Roasted Brussels Sprouts

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If you think you don’t like Brussel sprouts, think again! This recipe for crispy, savory Brussel sprouts will be sure to leave you wanting more. Although the ingredients may look deceptively simple, this very healthy side is packed with delicious flavor. Follow these directions carefully and the effort will be worth it!

Ingredients: ·1 1/2 pounds Brussels sprouts, ends trimmed and yellow leaves removed ·3 tablespoons olive oil ·1 teaspoon salt ·1/2 teaspoon freshly ground black pepper

Directions: Preheat oven to 400 degrees F (205 degrees C).Line a baking sheet with foil for easy cleanup.Place trimmed Brussels sprouts, olive oil, salt, and pepper in a large resealable plastic bag. Seal tightly, and shake to coat.Pour onto a baking sheet, and place on center oven rack.Roast in the preheated oven for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown, almost black, when done. Adjust seaso…

How your thoughts affect your health

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If you’ve ever felt your heart pound prior to a big presentation or your face warm after saying something embarrassing, then you’re already familiar with how powerful that thoughts can be on the body. The “nocebo” effect (“I will harm”) and the “placebo” effect (“I will please”) have been regarded as such powerful forces that credible scientific research often require control groups to rule out results that may have been altered by them. Studies have shown time and time again that the effects of the mind over our bodies are profound. So the question arises; what implications does this have on our health?
When thinking negative thoughts, we can cause our bodies to release chemical signals that do harm. In a 1997 study conducted by neurophysiologist Fabrizio Bendetti, consenting patients were injected with normal saline but told that it was a pain-triggering medication. Some of those patients also received anti-anxiety drugs to block negative thoughts. Only the group that did not receiv…

Sleeping Better Can Improve Your Life

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Most college students have this idea that sleep is not an essential aspect of their lives. However, late night partying, pulling all night study sessions, and drinking caffeinated drinks are what is expected to survive and succeed in the college world. As a result, students do not sleep well even when they try. This is usually because of sleeping way too long or not being able to sleep at all. What students need to know is that the lack of sleep really affects how they function in life. Having that adequate 7-9 hours each night can greatly improve health, test scores, and overall life. Here are three ways to improve sleep health:
1.  No Caffeine before Bed Caffeine is a well-known stimulant and the number one source college student use to stay awake. Caffeine can last in the body for up to 6 hours. The most well-known caffeine stimulant is coffee. In order to have better night’s sleep, one would have to cut off the coffee sometime in the mid-afternoon. How would a college student surviv…

Be Healthy, Be Positive, Be Happy!

Many people have the desire to lose weight. Many of those who exercise simply do so for the purpose of losing weight. But the question is… Does your weight determine your health? Does being “thin” = “healthy” and being “fat” = “unhealthy”? Are you considered “overweight” or “obese” according to your BMI? Have you been on a restrictive diet because someone in your life has told you to lose weight?
There is a new approach to health called Health at Every Size (HAES) that honors genetic diversity and promotes healthy lifestyles for each individual.   HAES promotes specific principles that lead to improved and lasting health for people of all shapes and sizes.
Society perceives health as achieving an “ideal” weight and size. However, many of us do not fit within society’s definition of health. Many of us beat ourselves up for not being able to achieve that “ideal” weight and size projected through media, society, or culture.   We can’t assume that someone is “overweight” just by looking at t…

Learning to Love Yourself

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“And If I asked you to name all the things that you love, how long would it take for you to name yourself?” Unknown.


One of the toughest parts of learning to love yourself is understanding the reasons why. We may think to ourselves “Why do I need to acknowledge I need to love myself to begin with?” or “If there are so many great things to love and admire then why does it not come naturally?” Self-love takes practice. It is a skill that we learn to develop and embrace on a daily basis. There will be good days, and not so good days with relapses, and that’s okay. The goal is progress not perfection. 

There truly is no perfect way to begin, but here are some steps to start:
1. Understand and believe you are worthy
You are worthy, you are beautiful, you have potential, you have what it takes. It is okay to have confidence, as a matter of fact, you should!  Once you begin noticing all the reasons that make you great and unique, you will understand your worth. Then you will begin to believe it …