You need motivation?

Exercise will improve your self confidence, make you look great, give you more energy and improve your health in many different ways. Yes, yes ... Almost any woman knows this, but still there is small number of women who regularly practice physical activity. And why is that? Due to lack of motivation.

Motivation is what you need to get up out of bed, take you to the fitness gym and make you practice regularly. Here are some tips that can help you find the necessary motivation to make exercise part of your daily life:

`Always have a goal that you want to achieve. You want to look great for the summer? Now it's time to get up and do some exercise. But when the summer pass, don't stop, give yourself a new goal. Many people practice a certain period and then give up. They will see that their appearance is improved, will reach the goal and lose motivation, and for several months will have their old look. As long as you have goals, you will have the motivation to achieve them.

`Make exercise be fun for you. Listen to your favorite music, watch your favorite series. You need to experiment. If you don't like the gym equipment, then try something more interesting like yoga, Tae Bo, dancing, anything that you will want to do it again.

`Buy workout clothes. Exercise should pleasure you and make you feel good while doing it, and proper clothes are the first step. Besides, once you buy clothes, you will feel bad if you don't use it. It should give you motivation to get up and workout.

`If you visit a fitness club, it should be closer to your home. If it is farther, you will have more excuses not to go. Choose a gym that is closer to your home, even it has less equipment and does not look so modern as the large fitness centers.

`Find yourself a workout partner. Invite a friend or colleague to be your partner for workouts. So you will have with whom to mutually motivate. But do not choose a friend who you know will easily quit. Look for a partner that just as you have the desire to improve her live through exercise. Maybe you decide to compete with her. Depends on your character.

`Do not overdo with the exercise at the beginning. When you start with aerobics classes, attempt since the first day to do all the exercises as your instructor. The same applies if you exercise at home, watching some video. If you workout too much the next day you will probably be in pain. Moderation is the key. Start slowly and every two or three days increase the exercises you do.

`Visualize. Take pictures of the old days when you think you were in top form. Or if you don't have such photos, imagine how you would like to look. Whenever you're in the middle of exercise and have no more desire to lift either arm or leg, imagine it in your head the best photo of yourself. I'm sure you'll have an motivation to continue.

`Give yourself a free day/s. It will be difficult to motivate yourself if you exercise every day. Set yourself two days of the week to make a break (for example, Wednesday and Sunday). When Saturday comes and you won't want to get up from bed, just say to yourself  "Let's do it today, but tomorrow - rest."

`Follow your progress. Before starting with a new exercise plan, write down what is your body weight. Measure the volume of arms and legs (the thighs area), waist and hips. After several weeks, measure yourself again and write down the results. Once you make a few measurements, draw a graph that will clearly show your progress in time. With each entry data you will be more motivated.

`Reward yourself. Whenever you accomplish a goal, reward yourself. Today you workout another 20 minutes? Buy a magazine or go to the movies. However, the reward should not be food.  The greater the achievement is, the greater should be the prize.

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Summer exercise

When temperatures reach their peak outdoor exercise can be threat for your health. Protect yourself from hot weather by wearing the proper clothing for exercise, drink enough fluids and stay home when it is the hottest outside.

How does hot weather affect your body?

Exercising during hot weather creates more stress for your body and your lungs. Exercising at high temperatures contribute to increasing your body temperature.

When you feel hot, more blood circulates through your skin. Because of that there is less blood for the muscles and your heart rate is accelerating. If humidity is high, your body is experiencing more stress. In that case, the sweat can not freely penetrate through the skin and this leads to an increase in your body temperature.

In normal circumstances, your skin, blood vessels and breathing adapted to heat. But when it is too hot or there is high humidity, these protection systems may not function. The result of this may be exhaustion or worse, a stroke.

How to protect yourself from hot weather?

To keep your body in normal, while exercising in hot weather, you need to follow these tips:

Start slowly. If you're used on indoors exercise or in cooler weather, start slowly. As your body's getting used to hot, increase the duration and intensity of the exercise.

Drink plenty of fluids. Drink enough fluids while exercising, even if you do not feel thirsty. If you want to practice longer or more intense, it is not a bad idea to consume sports drinks. These drinks will renew sodium and potassium, lost by sweating.

Dress appropriately. Wear lightweight clothing that allows the body sweating and penetration of air, because that is necessary if you want to be physically active when temperatures are high. Avoid dark colors, which absorb heat.

Avoid exercising at noon. Try to exercise in the morning or evening when it is cooler outside. If you are able, practice always in the shade or in a pool.

Use cream for sun protection. Burns from the sun are reducing the body's ability to cool itself.

When to stop exercising?

Exercising in hot weather can be exhausting. Stop exercising and go to a cooler place if you have these symptoms:

fatigue

headache

dizziness

muscle cramps

nausea or vomiting

rapid pulse of the heart

Physical activity is very important, but do not let the hot weather exercising to worsen your health.

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Summer food

Most people diet and exercise in spring, so they can be in a good shape for the summer. But if you didn't manage to enter in top form, don't be disappointed.

`Summer is the ideal season for dieting and weight loss. Experts say that people who are on a diet in summer achieve greater success.

`One of the reasons is that the sunlight increases the level of serotonin, the hormone of happiness. Increased level of serotonin will reduce your desire for eating, especially the desire to consume fatty or sugary fatty foods.

`Another advantage that summer brings is the ability to spend a long time outdoors. Increased physical activity, whether it be normal walks around town or playing sports in the park, is leading to a greater number of burned calories and weight loss.

`Best of all is that in the summer there are so many delicious food that does not contain a lot of calories. There are plenty of low-fat fruits and vegetables, so you can not only enhance your appearance but also improve your health. Here are some of them:

Watermelon

Watermelon is a great fruit to tread thirst in the summer heat, as well as to satisfy your desire for sweet foods. And all this without increasing your weight. If you are feeling hungry and/or thirsty, you will not mistake if you choose watermelon.

But watermelon is not just water. It is an excellent source of vitamins A, C and B6.

150g watermelon = 45kcal

Beetroot

Beets reduces weight in different ways. It helps to get rid of excess water that is retained in the body, prevents constipation, and contain vegetable fiber which play an important role in the fight against fat.

Consumption of beets will help you deal with fatigue and depression.

One of the most important vitamins for women, folic acid, is present in beets. Moreover, beets is a rich source of magnesium, iron, vitamin C and potassium, and enhances immunity, protects against many cancers (particularly colon cancer) and heart disease.

85g beetroot = 37kcal

Black plums

Whether you eat them fresh or dried, black plums are great for keeping your line, because they are low-fat and rich with vegetable fiber and vitamin C.

Dried plums are ideal snack. It helps you to satisfy your appetite without consuming a lot of calories.

66g black plums = 30kcal

Blueberries

Blueberries are super foods that fight many diseases, because it contains many antioxidants that destroy free radicals in the body. They improve circulation, while reducing body fat, especially in the abdomen.

This fruit is an excellent source of vitamin C, magnesium, vitamin E and vegetable fiber.

70g blueberries = 40kcal

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5 reasons to start running

Many people start running because of various reasons. Is it to lose weight, be healthier or they simply want to try something new.

Here are five important reasons why it is good to deal with this physical activity:

1. It is too easy and simple. To start running you do not need new fitness devices and should not learn new skills. All you need are good shoes and nice sports bra.

2. Running reduces stress. Many women claim they solve their problems more easily while running. A study done by the University of Georgia, which includes only women, proves this. It is caused concern and anxiety among the participants - half of them are left to rest, and the other half to run on a stationary bike. Analyzing their behavior shows that running is three times more effective in reducing anxiety and concern.

3. Running protects you from diseases. Most experts agree that daily exercise reduces the risk of diseases like cancer. The results of the research done in the UK shows that people who are more active (those who walk 5-6 hours per week) have 24% less likely to suffer from colon cancer, than the less active people (those who walk 30 minutes a week). Another study shows that women with normal weight who are physically active (running, aerobics, tennis) have a 30% lower risk of developing breast cancer than women who are not physically active. People who run, can better able with diabetes and heart disease. Running also lowers blood pressure, increases the level of "good" cholesterol in the body and improves the immune system, helping the body fight colds and viruses easily.

4. If you run regularly, you'll probably live longer. Research conducted by Stanford University examined 538 people who run and 423 which do not run during the period 1984 - 2005. All participants were over 50 years and were measured their capabilities for doing ordinary things: opening milk, washing hair, cutting meat, etc.. Each year the abilities of the "inactive" participants decreased. At the end of the study, still were alive 85% of participants who ran regularly and 66% of participants who were not active.

5. Running helps to reduce weight. This is one of the most common reasons why people begin to run. They want to "break" a few extra pounds. You will not go wrong if you choose running to achieve desired weight. An hour calmly running burns about 200 calories, but if you accelerate the pace will burn more.

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