Monthly Archives: May 2017

5 Simple Ways To Boost Your Wellness Today

You can do some simple things to ensure that you feel as fit and healthy as possible, starting today. These are 5 simple changes that you can make to your lifestyle to improve your overall wellness.

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  1. Get Some Sleep

It is no secret that sleep is important. You may have noticed that sleeping helps you to avoid that tired feeling all day, and helps you to concentrate more. Sleep is also a chance for your body to rejuvenate, and plenty of things still go on in your body’s various systems while you sleep.

If you don’t get enough sleep, it’s not only highly likely that you’ll be tired the next day, but your health can suffer too.

Being tired makes us emotional, stressed, limits our concentration, and can even make us more susceptible to illnesses. Try to get around 7-8 hours per night for the best benefits that sleep has to offer.

  1. Breathe

It may seem like an unusual suggestion, but do you ever take the chance to just sit and breathe? There are a lot of breathing exercises and even with just one session of concentrating on your breathing will leave you feeling more relaxed.

Over time if you do this at least once a day, you’ll find that you feel calmer, less emotional, and just generally better. Meditation is a good time to try out breathing techniques.

  1. Don’t Be So Convenient

For some reason, people feel that they are too busy to cook a proper meal each day. This results in grabbing a quick meal on the way home from their local fast food place or they get frozen dinners that can be thrown in the oven or microwave when they get home. While these shortcuts may seem to save time, ultimately, both are very unhealthy choice to make.

Ready meals, processed food, and junk food are loaded with sugar, fat, salt and many more calories than our bodies need. Fast food also tends to be heavily processed and as it is often fried, the nutritional goodness for our bodies is practically non-existent.

Try to cut back on these unhealthy foods and instead cook from scratch. It is not difficult to prepare a healthy chicken breast with vegetables on the side for example and this is a far healthier option.

  1. Go For A Walk

Instead of putting off exercise claiming that you don’t have enough money to afford a gym, or enough time to actually go to the gym, just take a step out of your front door. You can walk anywhere and this is completely free.

Involve the whole family and go for a walk around the block or to the park if there is one nearby. There is absolutely no excuse for not going for a walk and you have plenty to gain from it too.

First of all, you’ll be able to enjoy gentle exercise that will still give you a good cardio workout to keep your heart pumping. You will also be able to enjoy some fresh air, which is essential for the brain and muscles. Make it a nightly ritual that takes places right after dinner.

  1. Drink More

We’re not suggesting that you go to the bar and get drunk – quite the opposite actually. You should really be drinking around 8 glasses of water per day and if you don’t do that and you suffer from headaches, then we’re willing to bet that you’re dehydrated and need some more liquid in your body.

Every time you go into your kitchen, try to remember to have a glass of water. Whether you’re making breakfast, lunch or dinner or if you’re just grabbing a snack, using this as a prompt to drink a glass of water is an effective way to remember to stay hydrated.

This will improve your overall health and can even have a positive effect on your appearance by improving the quality of your skin

Niji No Hashi Dojo- Martial Arts, Cary, Morrisville, NC

Are Walking Clubs For You?

Walking Is The Perfect Low Impact Exercise

If you haven’t exercised in a while, or are looking for something easy you can do every single day give walking a try. It’s the perfect low impact way to exercise. It’s easy to do, you don’t need any special equipment and you can start at the fitness level you’re at.

If you’re not in the best of shape, start by going for a 10 or 15-minute walk around the neighborhood and work your way up from there. If you’re already in great shape, walking can still provide an effective workout. Walk fast and incorporate some hills and even stairs.

But, let’s not get ahead of ourselves here. If you’re like most of us, chances are you haven’t exercised much since you got out of college and need to start small. Maybe your doctor suggested that you move around more, or maybe you just want to be proactive about your health and well-being. In either case, walking is the perfect way to start.

Find a pair of comfortable shoes, put them on and go for a stroll through your neighborhood. You could also find a local park with a nice path you can walk on. If the weather doesn’t permit walking outside, head to your local mall and walk or hop on a treadmill.

You can even walk in place at home in front of your TV. Here’s a simple little idea to get you moving more. As you’re sitting on the couch at night watching TV, get up during commercial breaks and march in place until your favorite TV show comes back on. If you’re using a service like Netflix, make yourself walk in place for 10 minutes in between episodes. Or turn on the TV and  yourself to march in place during the entire show. Time will fly while you’re having fun watching TV and moving.

Speaking of having fun, going for a walk outside can be a lot of fun too. Mix up your route and walk in different areas of town, or visit different parks. Invite a friend to come along with you to walk. It’s always nice to have someone to talk to and having a walking buddy keeps you accountable. Last but not least, grab your phone or MP3 player and listen to music or audio books as you walk to make the time go by faster.

The main thing is that you get out there, move around, and get some exercise in a way that’s gentle on your joints, your heart, and the rest of your body and that’s what walking will do for you. Just give it a try and see if you don’t start to feel better, happier, and stronger after a few weeks of regular walks.

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Boost Your Mood and Fight Depression

The Many Health Benefits Of Going For A Walk

Walking Improves Balance And Coordination

There are a lot of good reasons to go for a walk. Its fun, it’s relaxing, and most important its good for your health. But what exactly are the health benefits of walking? I hope this article convinces you that heading out for a walk each day is a great idea and that it motivates you to stick to your walking schedule until you start to see results.

Walking Gets You Outside In The Fresh Air and Sunshine

No matter how fast or slow you walk, walking gets you outside and in the fresh air. This alone will make you feel better as your body absorbs the oxygen and sunshine. Both are important for your health and well-being.

You will find the air quality outside, particularly if you go for a walk on the beach or in a park, will be much better than the air inside your house. Of course, the sunshine outside will help your body product all the Vitamin D it needs.

Walking Can Help You Get To And Maintain A Healthy Weight

Walking particularly at a quick pace and doing it regularly can help you get to and then maintain a healthy weight. Yes, you still need to watch what you eat and aim for a healthy diet, but walking can be another tool to help you drop those extra pounds.

The nice thing about walking when your overweight is that you burn a lot of calories, even on short and slow walks, simply because you’re carrying so much weight around with you. As you start to lose the weight, your overall strength and endurance increases, allowing you to walk longer, further, and faster.

Walking Improves Your Sense Of Balance And Coordination

As you walk, particularly when walking over rougher terrain, your also working on your sense of balance and coordination. Just getting in the habit of going for a daily walk will help. But you can work even more on your sense of balance by moving your head around. Turn your head to the right and left as you walk for a count of 30. Then move your head up and down for a count of 30. If you do these simple exercises once or twice as you walk each day you’ll get even more benefit.

Walking Strengthens Your Bones and Muscles

Even though walking is a low impact form of exercise it helps to strengthen and tone your body. If your just starting out, it is all you need to start to get into better shape. As you get more fit, consider adding weight lifting exercises in addition to your daily walks to continue to get stronger and help develop strong muscles and bones.

Walking Will Boost Your Mood and Fight Depression

Last but not least, the exercise of walking releases endorphins that will help lift your mood and can even reduce depression. Give it a try. The next time you’re feeling tired or are in a bad mood, lace up your sneakers and go for a brisk walk. It works like a charm.

Niji No Hashi Dojo-Martial Arts-Cary-Morrisville-North Carolina

Books Of The Month Of May

Cultivate your mind. Boredom is something we allow and hold control over.

12 books for the Month of May 2017 Martial arts Cary,NC 2

FREE PDF AT THE BOTTOM OF THIS PAGE

Bring the Joy of Reading Books Back Into Your Life Sculpture the mind the same way you want to sculpture your body.

It’s almost the same as sculpturing rock into statue for it would take at lease 16 months
So starts sculpturing your mind read

#1: THE WORLD UNTIL YESTERDAY: WHAT CAN WE LEARN FROM TRADITIONAL SOCIETIES BY JARED DIAMOND

#2: HOW NOT TO BE WRONG: THE POWER OF MATHEMATICAL THINKING BY JORDAN ELLENBERG

#3: WORKING TOGETHER: WHY GREAT PARTNERSHIPS SUCCEED BY MICHAEL D. EISNER

#4: THE E-MYTH REVISITED: WHY MOST SMALL BUSINESSES DON’T WORK AND WHAT TO DO ABOUT IT BY MICHAEL GERBER

#5: SPEED READING FOR DUMMIES BY RICHARD SUTZ

#6: CHESAPEAKE BY JAMES A. MICHENER

#7: THE GRAPES OF WRATH BY JOHN STEINBECK

#8: PILLARS OF THE EARTH BY KEN FOLLETT

#9: NEVER EAT ALONE: AND OTHER SECRETS TO SUCCESS, ONE RELATIONSHIP AT A TIME BY KEITH FERRAZZI

#10: FROM MY EXPERIENCE BY LOUIS BROMFIELD

#11: STORM OF STEEL BY ERNST JUNGER

#12: TRIBES BY SETH GODIN

CLICK HERE FOR FREE PDF OF

HOW NOT TO BE WRONG: THE POWER OF MATHEMATICAL THINKING

BY JORDAN ELLENBERG

Niji No Hashi Dojo Martial Arts Cary, Morrisville, N.C

Meditation quiets your mind when you are stressed.

Meditation gives you clarity to make wise decisions

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You will be able to counteract the stresses of life by relying on meditation. When you take the time to refocus your mind, You are better able to deal with situations.

At sunrise, Take a few moments to center my thoughts. Clearing your mind in the morning helps you to approach the day with a peaceful outlook. It is easier to stay calm at work when you start the day with a tranquil mindset.

When projects at work start to get overwhelming, take some time to walk. Walking quietly outdoors gives you a chance to relax and regroup.

Concentrate on your breathing when walking. It takes your mind and spirit back to a neutral place. Doing that allows you to let go of the feelings that threaten to upset your state of contentment.

Before bed each night, spend several moments lifting the day’s burdens. It is easier to sleep restfully when your mind is clear of the day’s activities.

Scented candles and serene sounds help you to unwind. Meditate in a setting that gives you a sense of freedom and peace.

Today, Make time to re-center your body, spirit and mind. Your days are spent more effectively when you are free of mental burdens. You will achieve quietness when you take the time to meditate your stress away.

Self-Reflection Questions:

  1. What creative techniques can you employ to squeeze in some quiet time each day?
  2. Which other practices can help you release stress?
  3. How can you achieve more positive results from meditation