What You Should And Shouldn’t Do When Practicing A Physical Activity

There are many things that you can do for your well being – a sport or another physical activity is always recommended, not just because it can keep you healthy, but because you can also stay fit.

Choosing something is very easy, and you have plenty of options for this – you can take fitness classes, swimming, weight lifting or yoga. This last one has become a trend, as it brings so many benefits for those who practice it.

With yoga rising more and more in popularity, several skilled instructors are looking to take their practice to the further level by becoming qualified yoga instructors. However, since nearly all aspiring instructors already hold a full-time job and may have a full promised load, finding a tutor training classes that works with their busy routines might prove to be a small piece of a challenge. Gratitude to the internet, several aspiring yoga instructors seek out their yoga tutor teaching online. While online teaching can be precious, it can have its drawbacks as well.

Here are the pros and cons for selecting your yoga instructor on the internet.

Pro Reasons

Generate A Schedule That Works For You – The principal reason why these persons seek out their tutor qualifications online is because they can create a learning timetable that fits in with their standard of living. For anybody who’s ever been held back from realizing their dream of becoming a yoga tutor due to a hectic timetable, online preparation can be a blessing.

Latest Technology Makes Online training more Hands-On – While older online training formats lacked the hands-on feature of an in-person teacher, latest formats that use video create online yoga tutor training almost matching to an in-person plan. By using a web camera, tutors can watch their students live and make any essential suggestions. This format allows students to take pleasure in the experience of an in-person class from their individual home.

Con Reasons

No In-Person Training – Anybody who practices yoga understands the significance of in-person training. From mastering an asana to wisdom how to breathe properly, there is no replacement for hands-on training. With online training, there is no tutor present to make any corrections or alterations. However, latest styles of online training have found a method to correct this, as you’ll observe in the next pro.

Missed chances For Networking – One of the rewards of taking a tutor training classes through a studio is that students can gather their colleague teachers-to-be, create bonds with their tutors and become affiliated with a studio. Students who look for online, autonomous training lack these luxuries. However, while these are definitely rewards to an in-person plan, there are still many ways for online students to make these connections. As long as you carry on visiting neighboring studios and attending yoga-related proceedings, you can still generate these connections as an online student.

The capability to obtain one’s yoga tutor training online can be priceless for those who aspire to become yoga tutors but felt held back by a tiring schedule. While there are surely benefits to studying through an in-person plan, newer advancements in knowledge make online tutor training more hands-on than ever. Eventually, it’s significant to continue to be an active member of your neighboring yoga community, even if you are learning online. This will help you really good, once you go aboard on your coaching career. The people that you get together now may end up being your co-workers.

Don’t forget that it can be as easy or as hard as you want it. Choosing your own schedule is the most important aspect that you need to keep in mind, but in a similar way, don’t postpone everything until the last moment. You have the possibility to make things as you want them, so follow your program, stick to the timetable and you will see that you’ll get to find a solution for everything.


Symptoms Of Low Testosterone In Men

Low Testosterone Symptoms In Men

Low testosterone is a common condition among aging men. As you age, it is natural to see a dip in testosterone production, however it is possible for levels to get too low and in turn may be caused by issues within the body such as chronic pain, injuries, diabetes, and obesity. Declining testosterone levels can cause a wide variety of symptoms because it holds so many roles within the body.

As we age, everything gets just a little harder. A dip in testosterone levels affects our ability to bounce back from a night out with the boys, or our recovery time from that intense workout. To help combat this natural process, we have to eat healthier and exercise regularly to maintain normal levels and keep our body healthy longer.

Testosterone is an important hormone in both men and women. It is linked to sex drive, muscle growth and development, and emotional regulation. Men produce ten times more testosterone than women and is produced in the testes and is at it’s highest levels in men between the ages of 14 to 21 years old.

What Are The Symptoms Of Low Testosterone?

One of the first symptoms people notice is hair loss. Minor hair loss may be normal due to aging or genetics, but lower levels in testosterone can contribute to a loss of body and facial hair.

Another major change in the body that becomes noticeable quickly is an increase in body fat. Testosterone is responsible for the way your body stores fat. When the body has a lower level of testosterone, it tends to hold onto everything we put in. This results not only in an increase of body fat, but can lead to a loss of muscle mass, decrease in bone mass, and the potential for cardiovascular disease.

With an increase in body fat, the body then requires more energy to complete simple tasks. Lower testosterone levels result in low energy and fatigue for seemingly no reason. You may even feel tired after getting a full night of sleep.

Energy & Mood

A lack of energy levels often leads to mood changes. Lower testosterone can be the culprit here as well. If you notice your mood erratically shifting or you are increasingly emotional, it may be a great time to visit your doctor. Depression, irritability, and issues focusing can all be caused by low testosterone. A recent study of men’s health shows that men with low testosterone are 4 times more likely to have clinical depression. If you are feeling down in the dumps, it is time to make the call to your doctor.

Last but certainly not least, men with lower levels of testosterone experience lower libido. For many, this is the driving fact for them to reach out to their doctor and have some tests done. Testosterone plays an important role in sex drive for men and low testosterone decreases libido drastically. Erectile dysfunction is another common symptom of low testosterone.

What Treatments Are Available?

If you or someone you know is experiencing any of the symptoms, it is important to see a doctor sooner than later. There are many treatments available for low testosterone which will help bring these levels back up. Common treatments include eating more protein, getting more Zinc in your diet, exercising more, losing weight, getting a better night sleep, and increasing sexual activity. Of course there are synthetic ways to increase testosterone as well, but many doctors will ask a patient to make lifestyle changes first before administering medications.

Electing to leave low testosterone levels untreated can be very serious. Diabetes, cardiovascular disease, genital numbness, and significant loss of muscle and bone mass can happen if left untreated. Call your doctor immediately if you experience any of the symptoms. Don’t wait until it is too late. Your health is just way too important.


We recommend speaking with your doctor first before considering supplements. Sometimes they can work and sometimes they don’t. Your doctor will be able to determine what the best route to take is. After you speak to your doctor, you can check out some online testosterone booster reviews before making a choice.


5 Tips To Make Your Workouts Last Longer

How To Work Out Longer

Many people are making the wise and praiseworthy decision to get into better shape. Whether this is for better health, enhanced athletic performance, or both, a key consideration for individuals is getting the most out of each and every workout session. While some people make much out of short workouts, when it comes to getting into great shape there are no shortcuts. This is where putting in extra time during a workout can deliver some big returns.

That being said, this process needs to be approached in a scientific manner in order to guarantee the best results. This article will present readers with 5 important tips that will help those who apply them to extend their workouts-and their fitness-to new heights.

1. Nutrition

One of the main goals of any workout program or regimen is to build lean muscle, strengthen connective tissues, and to improve cardiovascular fitness. As such, the body will need access to adequate quantities of the right nutrients in order to make this happen. As a matter of fact, those who perform intense workouts and fail to take their nutritional intake into account run a strong risk of injuring themselves, thus making all of their hard work for naught. When individuals are seeking to extend their workouts for additional gains, this principle becomes even more important to pay attention to.

So, what are some of the foods that are vital for long term muscular growth and fitness, as well as extended workouts?

  • Complex carbohydrates. Unlike simple carbs like candy, complex carbs such as potatoes or rolled oats are broken down by the body slowly over time, providing longer term energy that will go a long way towards enabling individuals to extend their workout periods.
  • Quick absorbing proteins. Protein from sources such as whey contains branched chain amino acids (BCAA). Researchers from Texas A&M report that by making sure to ingest BCAA’s a couple of hours prior to a workout, a metabolic process called gluconeogenesis is enabled. During gluconeogenesis, the body breaks down the amino acids in the whey protein into sugars that can be used for energy, boosting power and extending workout sessions.

2. Supplements

Once basic nutrition has been taken care of, the next step is the process will be to take advantage of some of the advanced nutritional supplements that modern science has made available. A daily multivitamin is a good place to start, but according to the University of Connecticut Sports Medicine Center workout specific products such as creatine monohydrate can work wonders as well. This is because the body makes use of creatine phosphates to produce power during very intense workouts such as strength training. Using as little a 2-5 grams on a daily basis will boost intensity and extend workouts as well.

Pre-workout supplements also exist. These are specific products designed to give you an energy boost and increased blood flow.

3. Stretching

Many people believe that stretching is something that should be done after a workout to relax the muscles. While post workout stretching has its benefits, according to researchers at the Massachusetts Institute of Technology stretching properly prior to intense workouts enables the body to not only develop greater resistance to injury, but also gives individuals the ability to exert more energy over a longer period of time.

4. Mental Toughness Exercises

Mental toughness can be defined in many ways, but when it comes to workouts it can be described as a refusal to give up when the going gets tough. Just like any muscle, individuals can actually work on and increase the amount of mental toughness that they can bring to bear in any given situation. According to Scientific Brains, by working on visualization, goal setting, arousal control, and positive self talk, just about anyone can develop the same type of mental toughness exhibited by Navy Seals. Talk about extending workouts!

5. Proper Recovery Between Sets

Some people swear by using super sets-or minimizing the time between reps-as a training method. While this may have its place in some situations, in many cases taking a couple of minutes between reps during intense workouts will allow the body to recover enough energy to put out the maximum amount of effort during the next set of repetitions. This not only allows individuals to do more work overall, but it also allows them to go longer.

As can be seen, maximizing workouts involves some serious science. That said, those that apply the advice in this article will without a doubt develop the ability to extend their workouts farther than they ever believed to be possible.


5 Foods For A Healthier Immune System

Immune System Boosting Foods

If you are looking at the potential of food to boost your immune system, you are looking in the right direction. Scientific studies of the human gut and all of its bacterial flora have been increasing. Your body is made up of about a trillion cells. The bacteria in your digestive tract number ten times that amount. Some are good, some are not so good, and some are bad. They work synergistically to digest your food for your body to be able to absorb the nutrients it needs to live. Eat the wrong foods, and the balance gets thrown off, which can have an enormous impact on your immune system. Here are five foods to help you strengthen your immune system.


Yogurt and yogurt drinks are at the top of the list. However, all those pretty little yogurt containers on store shelves are not equal. Most contain gelatins as thickeners, which are beef or pork derived and are not needed. Also, most yogurts are candified with tons of sugar, artificial sweeteners, literal candy chunks or pieces, caramel, chocolate or sweetened fruits. Plus, most yogurt is made from non-organic milk sources.

Look at the labels and choose an organic yogurt made from low-fat or nonfat milk to reduce the caloric load. Some candified yogurts are over 200 calories per cup. Plain or natural vanilla flavored yogurts are usually the lowest in calories. Kefir (pronounced kee-fur) is a fermented milk beverage that contains multiple strains of good bacteria. It is a drinkable yogurt that has a slight effervescence, making it truly unique.


Antioxidants work against oxidation. Rust is a slow form of oxidation. Fire is a rapid form of oxidation. You want to minimize oxidative stress in your body’s cells caused by free radicals. The term is just referring to a lost electron on the atomic level in your cells. When it happens, nearby cells can be damaged in a chain reaction. Available antioxidants keep free radical damage in check. To do that, natural food items that contain antioxidants help keep your body supplied. The blue in blueberries gives them a powerful effect on your body once the nutrients are digested and absorbed.


It works because it is fermented. However, some commercial preparations of it contain too much sugar and other things that are not supposed to be there. Sauerkraut has fiber and an abundance of vitamin C, and it also helps you to establish good bacterial flora in your gut, which is directly related to immune health. Having an imbalance of your gut flora knocks your entire immune system out of whack. If your gut has a predominance of bad bacteria, this can lead to inflammation and occupies your immune system, trying to fix your gut. Plus, when your gut flora is off, you do not digest nutrients you need for a healthy immune system as well.


Cinnamon works to help your immune system because it functions as an antimicrobial agent. However, get the Cinnamomum verum variety of cinnamon from the region of Ceylon. You may see it advertised as Ceylon cinnamon. The other cinnamon types will be labeled as Cassia. They both are cinnamon, but they are sourced from different types of trees. Ceylon cinnamon has only a tiny amount of coumarin in it. If you are going to use cinnamon for the long haul, you want to consume less coumarin because it can cause liver damage in high enough doses. Different foods contain coumarin, so controlling intake of it is wise.


The pasteurized variety of honey may not have any health benefits at all. Pure natural honey that is not pasteurized is often available from local bee keepers and health food stores. Honey that is 5,000 years old has been found in Egyptian tombs and is still edible. If you have allergies to local pollens, eating local honey may help boost your immunity. Local honey contains local pollen. Unfiltered raw honey has even more. Honey has antibacterial properties to the degree it is even used as a wound dressing today. However, do not give honey to a child less than a year old due to the risk of botulism spores that cause severe illness. Children under one year of age do not have sufficiently developed immune systems to handle honey.

This is only the beginning of the list of foods that can boost your immune system. These foods should be part of an overall healthy diet. A health diet includes a variety of fruits and vegetable and other quality minimally processed foods. Do not get stuck just eating the same things all of the time. Mix up the healthy food intake to keep your body fortified with all the vitamins, minerals, protein, fats and amino acids it needs to thrive.


Why Is Exercise So Important?

Importance Of Exercise

Everyone nowadays is aware that regular exercise is crucial for your health. What is not so well known is exactly what all of the benefits of exercise are. The following is a list of the benefits of regular exercise.

1. Exercise helps control your weight

Exercise burns calories, and when you burn calories, you either lose weight or maintain the weight that you are at. The more vigorous that your activity is, the more calories you will burn. It is also the case that exercise speeds up your metabolism. As you get older, your metabolism can slow. Exercise will help with that (

2. Exercise will improve your mood

Regular exercise will elevate your mood. It also will help combat depression. The way that it does this is threefold: First, exercise releases chemicals in the brain called endorphins. These chemicals can give a type of high. Second, exercise will reduce immune system chemicals. These chemicals can worsen depression. Third, the increase in body temperature that activity brings can have calming effects (

3. Exercise wards off health conditions and diseases

Even if you are not overweight, exercise can help with your general health. It helps control blood pressure and boosts HDL, the good kind of cholesterol. It reduces unhealthy triglycerides. As a result, it can lower your risk of cardiovascular disease. Other conditions that regular exercise can help ward off are stroke, metabolic syndrome, diabetes, certain types of cancer, and arthritis (

4. Exercise increases energy

The last thing that you want to do when you are fatigued is exercise. However, research has shown that, in the long run, regular exercise reduces fatigue much better than sleep does. Exercise does not make you feel more tired. It boosts your energy level. This happens because your body rises up to meet the challenge for more energy by becoming stronger (

5. Exercise is important for self-esteem

Exercise can help improve your self-esteem in a number of ways. First, it will help improve your appearance. Even if you don’t reach your complete goal, you still will look better. Second, it gives you a sense of accomplishment. When you set goals and fulfill them, it will boost your confidence and esteem. Third, it can actually help your thinking. Exercise feeds oxygen and nutrients to your brain, improving cognitive function. As a result of your improved mental functioning, you will feel more confident and capable (

6. Exercise can help improve sleep

In order to be tired enough to sleep, you need some physical activity during your day. People who exercise fall asleep more quickly and stay asleep for a longer period of time. Exercise also helps improve the quality of your sleep (

7. Exercise improves your sex life

Exercise can revitalize your sex life. Scientists have found that sexual dysfunction is more prevalent among those with poor physical and emotional health. Doctors have found that exercise can be effective at lowering the risk of impotence. They believe that it has this effect because it strengthens the cardiovascular system and improves circulation. Good circulation is crucial for proper sexual function. While exercise is important for your sex life, excessive exercise can actually decrease testosterone levels. This may lead to a reduction in libido (

8. Exercise increases happiness directly

Exercise and physical activity can be a great way to spend your time. You will enjoy both the activity that you are doing and gain an appreciation of your surroundings if you exercise outdoors. Also, involvement in sports can add excitement to your life.


Exercise is both an enjoyable activity and is crucial for your overall mental and physical health. To get the best benefit from exercise, you should combine aerobic exercise with some weight training. Even if you are not fit enough to do much aerobic exercise, getting out and walking still has benefits on both the body and mind.


What Is The Concept Of Calories In Vs Calories Out?

Calorie Breakdown

All too many American citizens struggle with the ability to lose weight. With obesity rates on the rise and more than 2/3 of Americans described as overweight or obese, it’s little wonder that people find themselves struggling with how to lose weight. Understanding calories in vs. calories out, however, can help most people successfully lose weight and get in better shape.

The Basic Formula

The basic formula of calories in vs. calories out is relatively simple. When calories out exceeds calories in, you’ll be able to lose weight. If your calorie intake exceeds your output, on the other hand, you’ll find yourself gaining–often rapidly.

If your aim is to lose weight, your goal is to create an energy deficit–that is, to expend more energy than you take in through food. The higher your energy deficit (within reasonable amounts, and without starving your body), the faster and easier it will be to lose weight.

Understanding the Formula

If you’re going to count calories, you first must understand what they are. A large calorie, or kCal, is defined as the amount of energy necessary to increase the temperature of one kilogram of water by one degree Celsius. This is the measurement most commonly used to measure energy in food or energy expended through exercise.

Every food that you eat has a set number of calories. When you perform exercise, from walking around your house during the day to going for a brisk run, lifting weights, or dancing, you expend energy that is also counted in calories. Your goal is to perform more exercise and movement than you bring in through food.

Developing Your Formula

Every individual burns a different number of calories throughout a typical day depending on their weight, height, gender, overall metabolism, age, and how active they are. A woman who works a desk job and rarely gets exercise outside of work, for example, might burn an average of 1620 calories per day. An active man in his forties who is on his feet all day at work or who exercises vigorously may find himself burning as much as 3000 or more calories on an average day.

Your formula, therefore, is unique to you. Many fitness trackers and health and wellness sites offer calculators that will allow you to determine your average daily calorie burn. Wearing a fitness tracker may enable you to get a more accurate reading for your personal daily needs.

Once you know the average number of calories you burn during a day, you have your baseline. When you exercise, you burn more calories. As you eat, you will subtract calories. Many fitness websites and apps offer tracking programs that will allow you to compare the number of calories you burn each day against the number you’re consuming.

Creating a Calorie Deficit for Weight Loss

It takes a deficit of 3500 calories to lose one pound. Obviously, the greater your calorie deficit, the faster your results will be. If you have a lot of weight to lose, however, your best bet is slow, steady weight loss over time so that you can sustain your rate.

Some people set a specific deficit–say, a 500 calorie deficit each day to aim for one pound of weight loss each week. Others prefer to calculate their deficit based on percentage. Try to choose a calorie deficit that you can maintain throughout the duration of your diet, rather than exercising a strict diet that fails to satisfy and falling off the wagon after a short period of time.

Common Mistakes

If you’re aiming to lose weight, it’s important to avoid several common mistakes that can make it difficult to sustain that weight loss long enough to reach your goals.

  • Don’t set your deficit too high. This can cause difficulties with your metabolism both during and after your diet.
  • Don’t ignore calorie density. Healthy foods provide more energy and nutrients for your body, while unhealthy foods with the same calorie value might not be as nutritionally sound–or leave you feeling satisfied later.
  • Don’t starve yourself early in the day. If you can avoid letting yourself get hungry, you’re less likely to overeat.

A healthy calorie deficit can go a long way toward helping you meet your weight loss goals. Ultimately, weight loss is relatively simple. When calories out exceeds calories in, you’ll see a change in your weight, your energy level, and your overall health.