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There's much to see here. So, take your time, look around, and learn all there is to know about us. We focus on wellness and healthy living we hope you enjoy our site and our relaxing videos!
Getting a good night’s sleep – How?
A good night’s sleep does not happen by accident.
Sleeping well depends on a series of factors beyond just controlling stress from a long day at work or maybe even the anxiety of trying to pay the bills after being laid off!
Have a good routine before going to bed?
An effective sleep routine is key. It includes getting regular exercise at the right time of the day. A good thing to do would be to work out in the morning or afternoon so that you are sleepier at bedtime. If you work out close to bedtime it could affect your ability to sleep.
Also, watching an action movie or being engrossed in an exciting book can have a stimulating effect. It may be better to read something soothing, listen to relaxing music or ocean waves, or take a warm soaking bath.
People who use their bed for playing video games, working, studying, eating, or watching TV in bed may discover it is more difficult to fall asleep.
Diet Plays a Role
Drinking alcohol can make a person feel drowsy, however, sleep quality could be impacted. Stimulants like cola-based drinks, coffee, tea, cocoa, chocolate, should be avoided at night.
Caution: Eating a heavy meal late at night can impact your routine for getting a good night sleep.
On the other hand, foods rich in calcium and magnesium can help to promote better sleep. These foods include nuts and seed like almonds and sesame seeds. Other foods like bananas, beans, lentils, rice, and sweet potatoes can stimulate the production of serotonin and can thus be sleep-inducing.
Environment is Key
A dark and noise-free room with TV off, a comfortable temperature, and a good mattress and pillows are essential elements to a good night’s sleep. Remove any clutter that does not below on your bed. Send time removing laundry or dirty clothes that may make it difficult to relax. Also, separate the bedroom area from your workspace.
These simply steps should start you on your way to improving your sleep habits.
Why not start implementing these steps tonight!
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Healthy Heating is Key !
Eat lots of fruit and vegetables
Eat lots of fruit and vegetables
Eat lots of fruit and vegetables
Cut the Sodium
Eat lots of fruit and vegetables
Eat lots of fruit and vegetables
Do not get thirsty
Eat lots of fruit and vegetables
Cut down on saturated fat and sugar
Cut down on saturated fat and sugar
Limit highly and ultra processed foods
Cut down on saturated fat and sugar
Limit highly and ultra processed foods
Limit highly and ultra processed foods
Limit highly and ultra processed foods
Limit your intake of stimulants
Limit highly and ultra processed foods
Limit highly and ultra processed foods
Choose whole grain foods
Plan your meals for the week ahead
Choose whole grain foods
Eat legumes everyday
Plan your meals for the week ahead
Choose whole grain foods
Plan your meals for the week ahead
Plan your meals for the week ahead
Plan your meals for the week ahead
Exercise
Exercise – Do I really need to?
Let’s face it technology is great, however, a lot of jobs involve us sitting in front of a computer most of the day, we drive our cars practically everywhere we need to go, and we spend our evenings watching Netflix.
Increasing your physical activity is likely to improve your overall health and help prevent serious diseases, including certain types of cancer. Some, studies have even shown that exercise can reduce anxiety and may even prevent depression. You may think - well I’m not overweight, so I don’t need to exercise. The fact is, many who are thin still suffer from emotional stress, cardiovascular diseases, diabetes, and other conditions that stem from a lack of enough exercise.
Whether overweight, obese, or not if you want better health, you must exercise regularly!
You may be among the many who may start a workout routine but not follow through. Let’s face it life tends to get in the way. We may feel as there is not enough time in the day. Working full time, raising a family, dealing with sick parents – it’s hard to squeeze in time for yourself. But keep in mind that we need to put ourselves first so that we can have the strength, energy, and health to be able to take care of our family and other responsibilities.
You may have already started your exercise routine but have quit just a few days in because you have selected a program that is really made for someone more advanced. You may be in pain, you even may have injured yourself. It’s OK to take smaller steps and build slowly.
On the other hand, you may totally shy away completely because you feel that an effective exercise program has to include running many miles, strenuous weightlifting routines, and high intensity cardio sessions and you just see this as impossible.
Start slowly, set achievable goals
Do not set goals that are unrealistic. Start slowly and build your way up. First educate yourself on the beginner programs that are out there.
One recommendation is to start with walking a few minutes a day whether outside or on a treadmill. You could also start with a recumbent bike that offers you a great cardio workout. It strengthens your muscle groups: thighs, hamstrings, quads, and butt. It offers comfort and stability. It also helps you to work out longer because of this! Put on a good show or listen to your favorite tunes before you know it you have worked out longer than you even realized!
Total Gym has all-in-one equipment along with Total Gym TV - a Premium Annual Subscription providing UNLIMITED access to both the full Classic Total Gym library of Workout Programs, previously only available on DVD, PLUS an All-Access Pass to new premium workout programs the moment they launch. Premium Members will discover new trainers, new workouts and all the best programming Total Gym TV has to offer with 3+ new workout programs added each month – totaling nearly 50 new Total Gym Premium Workout releases planned annually. Of course, working with your medical professional is always a good first step before starting any fitness routine.
Stress
Are you stressed out?
We live in stressful times. What is your stress trigger? Once you have identified what that trigger is then put in place tactics to reduce your stress.
How to Reduce Stress
- Get enough sleep each day
- Eat a healthy diet. Avoid overeating
- Exercise regularly, such as brisk walking
- If something worries you, talk to a friend about it
- Know your own physical and emotional limitations
- Set realistic goals; do not be a perfectionist
- Be organized; have a balanced, reasonable schedule
- Set aside some time for yourself
- Regular massages can help to calm your body. Have you tried the chair massages, the heated foot massages, or the handheld personal massage gun?
- Listen to relaxing music
