Mind And Body Connection?
Even though the body and mind are united, they both have a different agenda. The body wants to train in the easiest way; the way that uses the least amount of energy and the least amount of effort. Even though the mind gives the body the order, the body decides in which way to carry out what it has been told to do. For example, when we tell the body to walk, we do not tell each muscle to contract, or tell one leg to move and then the next. We just think "walk" and the body performs the task. Now it was not always this way, when we first started to walk we had to think about each movement. Fortunately we did this at a very young age and were able to learn this movement quickly. Over a period of time this movement became a part of our sub conscious motor loop. This is where our body gets to exercise its discretion and modify our directions to suit our body's limitations.
Exercise works the same way, if we give the body the direction to do a chest fly, for example, and do not focus on the form, the body will exercise its discretion and adapt its orders and work on the muscles that are easier to use in the present form, regardless of the original results that the mind had intended. This means that the chest will not necessarily be the main muscle that is in use, even though that's what the mind had wanted when it had chosen that exercise. The body does not want to overtax its muscles, because this means it will micro-tear and then have to be repaired, the body will therefore do whatever it can to avoid this. It will try to avoid that in many ways, like go to fast, adjust the angles or recruit other muscles. So when I say, "Form is the key", it really is, to achieve the wanted results, we must stay focused on the muscle being used and the form that is recommended.
The body does not want to disappoint the mind; therefore, it will cheat whenever possible to achieve its goal. I like to keep the mind separate from the body, even though I know this is an impossibility. What I am saying is there is a difference between the conscious mind, our actions in the present time, and the sub-conscious mind, the stuff that goes on behind the scenes. Just like the law of inertia, body at rest wants to stay at rest, body in motion wants to stay in motion, our body lives by this same principle.
Look at what happens every New Year's Eve; millions of people everywhere make the well intention plan of a fitness resolution. Now behind the scenes our body has a totally different agenda, the mind is all ready to start its new healthy lifestyle but the body, unless motivated and continuously disciplined, would much rather stay the way it was, at rest. So when we try to institute our new routine, by riding the bike or eating healthy, the body resists this tooth and nail. This is a prime example of the law of inertia in action. The body having not been previously in motion wants to stay at rest, as it was before, and the new activities that it is being made to do are seen as bad, they are viewed as a change. That is why will power does not work.
Only new patterns, new systems, new attitudes and a total conscious effort to change from our old ways and to do exercises focusing on the right form will achieve the desired lasting results. In addition to the exercises, a new eating plan should be added, focusing on the right foods for a healthy lifestyle. Only by concentration and keeping our ideas focused on the present will our body learn new habits and break old ones. Through work, concentration and practice you will develop more skills and perfect techniques, through time, the importance of form will become clearer and more natural for you. Just like walking.
Have you ever watched someone do a bicep curl? Or a squat? Starting out with perfect form, they ever so slowly execute the exercise. But by the end, as the weights weigh heavy on the muscles, the form becomes very different. The back starts to sway and bend and gyrate, as if the person is dancing. Having no realization of the problems that they had, when they stop they have a look of satisfaction on their face because of a job they thought was well done. How many of the last repetitions of the set do you think actually worked on the muscle it was intended for? They probably intended to do a set number of reps and come hell or high water they were going to achieve it. And the body did just that. But to what end? This is where we lose our focus, and this is where we get hurt. This is also where the body finds the new form easier to do and will revamp its motor loop to include this new way, thus allowing us to lift heavier. Then we think that we are getting stronger and all is good in our world.
Do a push-up in front of a mirror and watch what happens. You start with your arms shoulders width apart, your back nice and straight. You start to execute the push-up, nice and controlled, with your head looking towards the ground. The first five or ten reps are perfect. Chest to the ground, arms straighten to an almost lock-out position, then as the body gets tired what happens? The back starts to bend, the head starts to lower, the chest no longer goes all the way to the ground anymore and now your start to look like a worm. Soon the hips don't even go up as they should, this is a prime example of our body desperately trying to do what our mind has told it to do, regardless of what form it uses to accomplish the task.
Sometimes it is so disappointing for us to think that our body is under achieving. When we are using the correct form, we will not be able to do as many reps as we previously did. If you are new to focusing on form, you will notice that you may not be able to use as much weight as before, or do as many reps. However, it is the best way to exercise, it brings down the possibility of injury and in the long run it helps us achieve our goals and also expand and surpass our current limits. Just like the old adage, if at first you don't succeed try, try again, this is how the body grows. The act of repeatedly trying and failing tells our body that we need to be stronger, that we need to adapt, when all its efforts to recruit and change our form falls flat, its last resort is to change and become bigger, or stronger or faster to accommodate.
So the next time you do your exercises and they are so easy for you, that you could do them in your sleep, and you wonder why you are not growing or changing, think about your body and what its agenda is. Then shock it and make it do the exercises right with focus, control and the power of a conscious mind.
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So, if you are tired of working hard and not getting the results that you want, like many of my clients were, remember the difference between the conscious and unconscious mind. You should be part of the MiBo Fitness System tm. Come to http://www.mibofitness.com and learn how you can get a MiBo Fitness body.
This is Lyle Dennis from http://www.mibofitness.com saying "Have a Great workout!"
Boost Bone Health With Boron And Other Minerals
About 44 million American men and women suffer from osteoporosis (severe bone loss) or osteopenia (mild bone loss), with women being affected twice as much as men. Each year, at least 1.5 million hip, vertebra, or wrist fractures occur in the United States because of osteoporosis. Although bone mass normally declines after age thirty-five, bone loss that is severe enough to cause fractures after only a minor trauma is a different problem.
Some of the risk factors for osteoporosis include: small body frame, underweight, Caucasian or Asian race, a sedentary lifestyle, cigarette smoking, excessive alcohol or caffeine intake, high intake of carbonated beverages, and having other family member with osteoporosis. Certain medical conditions such as diabetes, celiac disease, hyperthyroidism, rheumatoid arthritis, chronic obstructive lung disease, hyperadrenalism, and hyperparathyroidism are also associated with an increased risk of osteoporosis. There are also some medications that increase the rate of bone loss such as those prescribed for seizures and blood thinning, prednisone and other steroids, aluminum-containing antacids, and loop diuretics. By engaging in regular weight bearing exercise, avoiding excessive consumption of alcohol and caffeine, and quitting smoking, the rate of bone loss will be slowed. Eating adequate amounts of protein and supplementing with various vitamins and minerals also enhances bone health.
Calcium salts are absorbed about the same for most people, absorbing between thirty to forty percent of the administered dose. Those with low stomach acid, hypochlorhydria, should not use calcium carbonate because it is absorbed poorly without stomach acid. For many older people, calcium phosphate is preferable because phosphorus is necessary for normal bone formation. Calcium that is bound to phosphorus is the form in which calcium is stored in the bone, and has a much greater bone activity than other forms.
In order to promote strong bones, vitamin D is a necessary nutrient. Because vitamin D is produced when ultraviolet rays from the sun hit the skin, those people who stay out of the sun, wear sunscreen, or live in a northern latitude are at an increased risk of vitamin D deficiency. Aging also decreases a person�s ability to produce vitamin D in the skin. Supplementation with 700-800 IU of vitamin D per day has been proven to decrease the number of hip fractures by 26%. However, 400 IU per day was ineffective. In addition to improving bone health, vitamin D improves nerve and muscle function in older people, which reduces their risk of falling down. 800 IU of vitamin D per day in elderly women has shown to decrease the number of falls by about 50%. The �safe upper limit,� as determined by The Food and Nutrition Board of the Institute of Medicine is 4,000 IU per day. However, you most likely don�t need nearly this much to help bone issues.
Because bone is a living tissue that is constantly remodeling itself and engaging in many biological functions, it has a wide range of nutritional needs. Not getting enough of one or more of the important micronutrients needed is an important contributing factor to osteoporosis. In addition to supplementing with calcium and vitamin D, magnesium, zinc, copper, manganese, vitamin K, boron, strontium, silicon, folic acid, vitamin B6, vitamin B12, phosphorus, and vitamin C are all shown to have a vital role in bone health. Calcium is a component of the mineral crystals that makes up the bone. Vitamin D enhances calcium absorption and prevents falls by improving nerve and muscle function. Magnesium is important in bone mineralization, which is similar to zinc. However, zinc also increases bone loss. Copper also promotes bone mineralization and decreases bone loss. Manganese plays a vital role in the creation of the connective-tissue components of the bone. Boron supports the creation of bone-protecting hormones such as estrogen, testosterone, and DHEA. Silicon has a vital role in the synthesis of connective-tissue components in the bone. Deficiency of silicon has been associated with bone abnormalities. B vitamins, including folic acid, vitamin B6, and vitamin B12, have been shown to lower blood levels of homocysteine. A high level of homocysteine concentration is a very big risk factor for fractures in elderly people. Strontium is a trace mineral that is incorporated into bone and increases bone strength. It stimulates bone formation and inhibits bone breakdown. Vitamin K is best known for its effect on blood clotting. However, it is also required for the creation of osteocalcin, which is a unique protein that is found in bone and participates in the mineralization process. The amount of vitamin K needed for optimal bone health is greater than that amount needed to prevent bleeding. Deficiency in any of these nutrients is often associated with the development of osteoporosis.
There are two forms of vitamin K that are present in food, vitamin K1 and vitamin K2. Vitamin K1 is found in leafy green vegetables and some vegetable oils. Vitamin K2 is found in much smaller amounts in meat, cheese, eggs, and natto. Vitamin K2 can occur in more than one form, menaquinine-4 (MK-4), a licensed prescription drug in Japan, and menaquinone-7 (MK-7), which is extracted from natto. Research has shown that MK-7 is the ideal form of vitamin K. After oral administration, it was better absorber and lasted long in the body compared to MK-4 and vitamin K1. Even though both have shown the ability to prevent osteoporosis, a much lower dosage of MK-7 is required to obtain the beneficial effects. MK-7 has greater biological activity, bioavailability, and more potent effects on the bone.
Strontium is very important in building strong bones. After being studied by bone health researchers, it has been determined that lower doses are not only safer for long-term supplementation, but also have a greater impact on bone health than high doses. Too little of a dose and bone density will be impaired, but too much and health will be impaired. In this case, dosing needs to be just right for optimal impact. Therefore, keeping supplemental strontium at less than 6 mg per day is the best decision.
Nutrients work by different mechanisms than osteoporosis drugs, allowing them to have the ability to be taken with osteoporosis medications and enhance the beneficial effect of these medications. Because calcium and other minerals may interfere with the absorption of osteoporosis medications, they should be taken at least two hours before or two hours after taking osteoporosis medications. It is always best to also discuss the supplements with your healthcare practitioner to create the best health plan for you. The above supplements can be found at your friendly internet health food store.
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Pancreatin Enzymes Are Key To The Reduction Of Pain And Inflammation
With more than 50 million Americans suffering from chronic headaches, back pain, muscle strain, and arthritis, along with pain from chronic illnesses including diabetes, lupus, fibromyalgia, and multiple sclerosis, and another 25 million dealing with acute pain as a result of an injury or surgery, the presence of pain is becoming a national healthcare crisis. Although most pain can be relieved with proper care, the problem is that most pain goes untreated, under treated, or improperly treated. Significant amounts of research has proven that pain should never be ignored, as the management of pain leads to reduction in stress and a faster healing body. This research has also proven that inflammation is frequently a factor in pain. It can even be the cause of the pain in osteoarthritis, rheumatoid arthritis, multiple sclerosis, lupus, and fibromyalgia. Even though there are powerful prescription medications available to treat chronic pain and inflammation, they only provide temporary relief and often have unpleasant and potentially harmful side effects. Instead, a safe, highly effective, natural intervention is needed to eliminate the beginnings of inflammation and the pain it causes.
Inflammation, the redness, warmth, swelling, and pain that occurs, begins when white blood cells release chemicals in response to a virus or bacteria, or to provide protection immediately after an injury. Some of these chemicals cause a leak of fluid into the affected tissue, which in turn causes swelling. The redness and warmth are caused by an increased blood flow to the area, and the pain is caused by nearby nerves being stimulated. These symptoms of inflammation usually go away after the injury heals or the sickness resolves. However, in chronic inflammation, the warmth, redness, swelling, and pain never fully go away. The inflammation continues and actually causes harm to the surrounding tissues, which is what happens in autoimmune diseases. Inflammation is also a part of chronic pain that isn�t caused by autoimmune disease. Chronic back pain, for example, which affects millions of Americans every day, is the number one reason adults seek help from their healthcare practitioners. Although it can begin with a trauma to the back, it can also occur from poor posture or the presence of abdominal fat. Once the back muscles become strained, inflammation will result and pain will persist.
Because certain fats and oils react differently in our bodies, research has proven that some of the foods we eat can trigger inflammation. Arachidonic acid (animal fats or trans fats from hydrogenated oils) cause our body to produce pro-inflammatory compounds which initiate the unnecessary inflammation seen in autoimmune disease, chronic back pain, and osteoarthritis. A diet high in these unhealthy fats and oils could be promoting pain and inflammation every time we eat a meal. Poorly digested protein can also trigger inflammation because protein�s structure is very complex. The proteins we eat in foods must be broken down into smaller molecules, or amino acids that are ready for absorption, by protein enzymes called proteases. If we are stressed, using antacids for heartburn, eating unhealthy food, or deficient in protease, the proteins we consume will not digest properly and not be broken down into small enough units for proper absorption, which results in oversized protein molecules. The oversized molecules will trigger the release of histamine and other inflammatory compounds, which can cause gas, bloating, belching, and feeling full for a long time after eating, constipation, diarrhea, nausea, and inflammation. Even more problems can occur if these oversize proteins are absorbed into the body, causing leaky gut syndrome.
Scientists have discovered that using supplemental, animal-based enzymes, the best being high-potency pancreatic enzyme complex, can result in greatly improved health. In order to understand how pancreatic enzymes work; we must first understand how our pancreas works. A digestive organ, the pancreas is about ten inches long and is located behind the stomach. It produces many different enzymes which are each responsible for breaking down different types of food into small particles that are able to be absorbed. The three main enzymes are amylases, which digest carbohydrates, proteases, which digest protein, and lipases, which digest fats. After leaving the pancreas, the enzymes are secreted into the intestines where they become active and improve digestion, assist the work of our pancreas, prevent damage caused by autoimmune disorders, and reduce inflammation.
Pancreatic supplements can be taken for pain and inflammation that isn�t chronic by simply taking two tablets three times a day between meals until the pain and inflammation are gone. The supplements must be taken with meals in order to be active throughout the body, not just in the digestive tract. There is a great amount of difference between pancreatic nutritional supplements. Most supplements are prepared from fresh porcine (pig) pancreases. If you use a 1X USP pancreatic enzyme product, it will contain less than 25 units of amylase activity, no les than 2 units of lipase activity, and no less than 25 units of protease activity. The higher the potency number, the higher its strength will be. For example of 6X USP supplement will be six times stronger than a 1X USP supplement. When purchasing a product, make sure that it has the highest pancreatic enzyme complexes available and that the label identifies it as a full strength product. Full strength pancreatic enzyme supplements (10X USP) are preferred to lower potency products because lower products are often diluted with salt, lactose, or galactose to achieve the desired strength. By taking a 10X full-strength pancreatic enzyme supplement every day, we will experience reduced pain and inflammation; improved protein digestion; lowered risk of heart disease; less chance of autoimmune disease; increased lean muscle mass; and less stored fat.
Pancreatic enzyme supplements may also be helpful as part of a treatment plan for cancer. Studies have shown that the supplement can help patients to stay alive and well, reduce side effects from chemotherapy, and help those exposed to cancer-causing agents stay alive longer. Not only can pancreatic enzyme improve survival rates for cancer patients, but they can also minimize the effects of the harsh conventional treatments of cancer. These and other natural enzyme supplements are available at your friendly internet health food and vitamin store.
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