Constipated And Can't Get Up?

Talking about constipations feels very funny but it's much needed information when it comes to health and fitness...especially for those experiencing it. Coming from personal experience, I know that constipation ain't no joke! You feel that feeling that says it's time to hit the restroom up. But once you get in there, 30 minutes have passed and you're still sitting in there!lol We will not live like this 2010. Smooth flow is our motto this year.hahaha Learn what causes constipation and how to prevent it.

Constipation
Constipation occurs when you have a change in your normal bowel movements, going less frequently than you usually do; passing hard, dry stools; or straining when you defecate. Constipation can be acute (coming on suddenly but infrequently) or chronic (long-lasting). Almost everyone experiences constipation at some point. Often dietary changes are all that's needed to relieve the problem. However, constipation can also be a sign of illness – some people with irritable bowel syndrome (IBS) experience alternating constipation and diarrhea, for example.

What are "normal" bowel movements vary from person to person. Some people go every day, or even three times a day; others may go only three times a week. By the same token, the consistency of stool varies from person to person. Some healthy people may have soft or near-runny stools, while others have firm stools, but have no trouble passing them.

Signs and Symptoms:
•Fewer than three bowel movements a week
•Sudden decrease in the number of bowel movements
•Stools harder than usual
•Bowel still feels full after bowel movement
•Feeling bloated
Many times constipation can be treated with over-the-counter remedies. However, you should see your doctor if you have any of the following symptoms:

•Bowel movements don't improve after changing your diet and getting enough exercise
•Abdominal or rectal pain
•Bloody stool
•Constipation alternating with diarrhea
•Unexpected weight loss
•Thin, pencil-like stools


Causes:
Constipation is most often caused by a low-fiber diet, lack of exercise, dehydration, or delay in going to the bathroom when you have the urge to defecate. Stress and travel can also contribute to constipation or other changes in bowel habits.

Other times, diseases of the bowel (such as irritable bowel syndrome), pregnancy, certain medical conditions (like an underactive thyroid or cystic fibrosis), mental health problems (such as depression), neurological diseases, or medications may be the reason for your constipation. More serious causes, like colon cancer, are not common.

Lifestyle
Getting enough fiber in your diet (20 to 35 g per day) helps prevent constipation. Vegetables, fresh fruits (especially dried fruits) and whole grains including wheat and bran, or oatmeal cereals are excellent sources of fiber. To reap the benefits of fiber, you must drink plenty of fluids (especially water) to help pass the stool. If adding more fiber to your diet causes gas or bloating, try adding fiber gradually.

Regular exercise also helps maintain good bowel movements. Even if you are in a wheelchair or bed, you can change position frequently and perform abdominal contraction exercises and leg raises. A physical therapist can recommend a program of exercises that's right for you.

Additional tips include:

•Take time to eat, breathe slowly, and chew food thoroughly.
•Cut back on high-sugar, high-fat foods.
•Drink plenty of liquids.
•Try a fiber supplement, such as Metamucil or Citrucel. Be sure to drink plenty of water, or these supplements could make constipation worse.

"Stay In Control"

Unfortunately, while you try to do better for yourself, the haters always try to tear you down. It's all good though. Trust me I know: when people who once saw you in a certain light actually witness your transformation,, inside and out, the hating will begin. A lot of people won't want you to change because of their own agendas.

Your boyfriend might like you feeling insecure about your body, because in that state he assumes you'll stay with him, no matter what he says or does. Even so called friends and family might start hating on you now that you've started exercising and are more confident...especially if they aren't doing anything for themselves and don't feel good about themselves. They're used to the "old" you. But guess what? That's not you anymore. You're a new YOU with a new mind working on your new body.

Regardless of who can't stand the new and changed you, don't worry. Some people have a preconceived idea of who you are and what your place should be, and it can intimidate them to see your story changing right in front of them. It makes them question themselves and where they will fit in your life. Your change forces them to look at themselves, and they may not be ready for that. In turn, they may try to sabotage you, perhaps without even realizing what they're doing. So beware! Stay in control and don't buy into what they say, especially if they try to stick old labels on you. Remember, they didn't create you so they sure can't define you. It's up to you to define yourself, and part of that is not buying into how other people define you.

You CAN NOT take care of others until you get yourself straight, which should motivate you to commit to improving yourself. It's up to you to find the reasons closest to your heart that will keep you on the path and get you there as quickly as possible. Lead by example. Walk the walk.

Best Exercises For The "Golf Ball" Butt

I have names for different parts of the body. You might be wondering what the "Golf Ball" butt is.lol Well, if you take a moment to picture a golf ball, what do you see? You are correct, holes and dimples.hahaha We all have looked in the mirror and looked back there and just shook our head. But listen, all hope isn't lost.

Remember that muscle mass is lean and doesn't take up a lot of space. Strengthening your glutes can improve muscle tone and result in a tighter, firmer appearance.
As with any muscle group, it is not possible to selectively "spot reduce" this layer of fat from the buttocks. (That means all the donkey kicks in the world won't burn away butt fat.) However, all types of cardio exercise will help reduce your overall body fat.

Appropriate eating habits coupled with aerobic exercise help address the fat tissue on the surface. Every body responds differently to exercise, so it's important to experiment with a variety of butt exercises to identify which ones yield the best results for you.

Contrary to popular opinion, weight training is unlikely to make a woman's butt bigger. The average woman doesn’t "bulk up" from strength training because she lacks a significant amount of the hormone testosterone, which is essential to developing large amounts of muscle. It would take hours of time in the gym on a daily basis, strict eating habits, and use of steroids for most women (and men) to achieve a bodybuilder physique. Due to these facts, I recommend women use heavier weights with fewer repetitions when training their glutes at the gym. This approach is usually more effective than exercising with lighter weights and more repetitions.

Six Moves To Do For The "Golf Ball Butt"

Here are some of my favorite booty-firming exercises for those on a low budget. Remember that form and technique are critical for optimal results and for minimizing the risk of injury. Maintain slow, controlled movements instead of using momentum, and focus on the QUALITY of each repetition over the QUANTITY of reps. Unless otherwise specified, do 2-3 sets of 8 to 12 repetitions for each exercise, three times a week (resting at least one day between workouts).

Step-Ups: Stairs are found everywhere—work, college campuses, homes—and they're like free exercise equipment. To target your glutes while going up stairs, remember to push down with your heel while straightening your leg.


Lunges: For added effectiveness, lift your front toes off the floor, which shifts your weight onto the heel, thereby increasing the work of the glutes. This quick fix prevents pressing down on your toes, which targets the quads.


Squats: You can’t beat this classic butt-strengthening exercise. Try single-leg squats to increase challenge or hold onto dumbbells for added resistance.


Bridges: Challenge yourself by performing the bridge with one foot as you get stronger, or add a stability ball for variety.


Donkey Kicks: On your hands and knees, tuck your belly button to your spine to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees, until the upper leg is parallel to the ground. For greater effectiveness, straighten the leg. This creates more resistance and prevents the hamstrings from taking over the work from the butt muscles.


Stair climbing: Like the strengthening step-ups above, climbing stairs as a means of cardio also targets the butt. In fact, any incline (such as a hill or an inclined treadmill) works the glutes more than walking or running on a flat road. Since cardio is important for helping reduce body fat, get more out of your booty-shaping plan by adding some inclines or stairs to your cardio plan.
Committing to this glute-firming program places you on a path to improved health with little financial investment. If having a great rear end isn’t motivating enough to add the exercises above to your repertoire, consider the fact that having a strong rear also implies a strong back. Butts and backs go together, and this is good news for overall health and functional strength. Consistency is the key.

"Did You Know.....?"

-If you are eating all of the wrong foods while increasing the muscle growth in your ab region you are actually "bulking up" this area. Why? Because you will have an increase in both muscle and body fat - which will therefore increase your measurements.

-It doesn't matter how many crunches you do, or what new machine you use from the continuous advertisements that hound us day in and day out. If you don't reduce your body fat you will never see those strong toned abdominals.

-Alcohol provides empty calories and there is no nutritional benefit derived from alcohol. Alcohol has 7 calories per gram which is almost as high as fat in caloric content. In addition, alcohol temporarily slows down the metabolism.

-Diets composed of mostly protein and fats promote weight loss through a diuretic effect. This may lead a person to believe that the intended results are being achieved, although temporary in nature.

-Before exercise, carbohydrates provide the energy to sustain the workout. After the workout session, the muscles require tissue building protein.

-Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more) just as fast. It takes time to put it on and time to take it off.

-Working out with weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller
(but probably weigh more).

-Our bodies were built for activity. Without regular exercise, we build up toxins in the body, allow fat to accumulate in the tissues and arteries, and generally age faster.

-Artificial sweeteners can stimulate your appetite. These sweeteners make diet soda a poor choice. Nothing works for you like water does.

-FAT FREE does not mean healthy. These foods can packs lots of sugar and calories, sometimes more than the full fat versions. Read labels.

-Green Tea contains EGCG. This speeds up your brain and nervous system which burns more calories.

-The worst thing you can do while watching your diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.
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I hope you enjoyed my "Did You Know...?" Section. I will be putting more of these up in the future so stay tuned.

www.sheithefitnesstrainer.com

Why Am I Queasy During Workout?

I've trained many a clients who have vomited or felt nausea during a workout session. To prevent feeling queasy during future workouts it is very important to know what causes it.

Causes of Nausea During Working Out:
-Dehydration
-Low blood sugar levels due to working out on an empty stomach
-Overexertion
-Motion sickness from performing abdominal exercises

How To Prevent Nausea During Working Out:

1. If exercise-induced nausea is caused by working out on an empty stomach, eating a small meal or snack an hour or so before a workout may prevent nausea and vomiting from occurring. Stick with a high-carb, low fat meal. The carbs from the meal provide the body with the energy needed to make it through a workout. A high carb/low-fat meal or snack digests easily as well and a moderate amount of protein will help to stave off hunger through a workout.

2. Oftentimes exercise-induced nausea will occur during high-intensity workouts. Pushing too hard or performing exercise at a pace above one's fitness level are common causes of exercise-induced nausea. If overexertion is the cause, try scaling back a workout or working up to performing high-intensity workouts.

3. Be sure to hydrate the body before and during a workout.

4. Those who like to perform abdominal exercises at the beginning of their workout are prone to motion sickness because of their eyes being closed during the exercises or the eyes scanning the ceiling freely. I suggest locking the eyes on a fixed point on the ceiling during abdominal exercises to prevent exercise-induced nausea. Also, performing abdominal exercises mid-workout or closer to the end of a workout may prevent nausea as well.

Anyone who is experiencing nausea or vomiting during or after a workout should first consult a physician just to ensure there are no underlying medical problems causing their exercise-induced nausea

Tone Legs and Butt With This Move

"Weight Loss...Very Simple"

There is no secret formula for weight loss. It's SIMPLY a numbers game. Here's how it works:
-One pound of body fat equals 3,500 calories.
-To lose one pound of body fat a week, you need to create a deficit of 3,500 calories OR 500 calories a day.

Sounds simple right? BUT, to avoid a major drop in metabolism, you must do it through a COMBINATION of exercise AND healthy eating.

For example:
If you consume 200 fewer calories each day, you'll have a weekly deficit of 1,400 calories.
Burn an extra 2,100 calories per week, OR burn 300 calories per day through exercise, you'll have met your goal.

For SAFE, lasting weight loss, you should aim to lose no more than one or two pounds a week. Any more than that is unrealistic & if any program offers quick results, you should think twice.

***To keep your metabolism from going down, you SHOULDN'T eat fewer than 1,200 calories a day.

To see approximately how many calories you need to take in a day to maintain or lose weight, copy and paste the following link into your web browser:
www.freedieting.com/tools/calorie_calculator.htm