Addiction is a lifelong battle. Even after you’ve participated in rehab and returned to the “real world”, your sobriety will require continual, daily effort. A major part of that means taking care of yourself physically and mentally. There are a lot of ways to accomplish this, however, exercise is one method that can aid in both areas. Not just for weight loss or those struggling with health issues, working out just 5 times a week, 30 minutes a day, can help you maintain your sobriety.
It Provides Structure
Every rehab program is different, however, most resources, like Georgia Detox (for detox in Atlanta), help their patients to fight addiction by providing structure and routine to their lives. Structure gives them something to occupy their time and can essentially help steer them away from thinking about their addictions. Setting aside a few minutes of your day to exercise gives you something constructive to do with your time.
Boosts Your Self-Esteem
When your addictions involve abusing substances like drugs or alcohol, it can do a real number on your body. Your deteriorating outer appearance can begin to make you feel bad about yourself. Low self-esteem could lead to depression which could result in you relapsing. Exercising helps you to work on your body from the inside out. As you begin to see positive results in your physique, it makes you feel a lot better about yourself.
Heals Your Mind and Body
Exercising regularly has many benefits for the mind and body. As stated previously, certain addictions can do damage to the brain and body. Working out can help to reverse some of the damage the long-term abuse has caused. There are proven studies that show that being active can improve your cardiovascular health, lower your blood sugar, strengthen the immune system, and reduce the risk of certain cancers. Exercising also helps to reduce stress, improve self-esteem, and boost energy which is all great for improved mental health.
Excellent Sleep Aid
Drugs and alcohol when abused long-term can have adverse effects like irregular sleep patterns. When you’re not getting enough sleep, your body is incapable of healing properly from the damage has been caused. Many people have pointed out that when they work out daily, they can get a good 8 hours of sleep each night without incident.
Builds Relationships
Most people don’t work out alone. They either ask a friend or family member to participate with them, attend a class, or visit a gym. This places you in the path of individuals who have some of the same goals as you. Building new connections with positive people is important to your addiction recovery, and what better place to meet people than when you’re working out? If you’re working out with someone you know, it gives you time to talk and mend any broken fences your addiction may have caused which is another important and beneficial step to your recovery.
Don’t Go Overboard
Though exercising has great benefits for those who are trying to recover from addiction, it is imperative that you workout in moderation. Working out can quickly become your new addiction. Try to keep it to no more than 5 days a week 30 minutes to an hour per day.
There are so many ways that exercising regularly can have a positive impact on your road to recovery. If you’re not big on fitness, consider options to stay active outside of the traditional gym. You can take classes, go for a walk, play a sport, or go dancing, just make sure that you’re getting that cardio in to reap the benefits. Remember, you don’t want to overdo it. If you fear that you’re addicted to working out, seek help immediately.
If you are a fitness enthusiast, you may feel as though you are already doing everything possible to look after your body. Don’t be so sure of yourself! Regardless of your current fitness levels, there is always room for improvement. With so many approaches to getting fit and active, there is sure to be something you haven’t heard of. That is why you should be open to the idea of switching up your exercise regime and embracing new experiences. Below are five tips that will help you on your way.
Boost your testosterone
The first tip is to boost your testosterone levels. This is a fantastic way for you to get more out of your exercise activities. Instead of making do with mediocre results, you should set your sights much higher. However, before you take it upon yourself to alter your natural balance, you will need to do your research. Ideally, you should be on the look out for natural solutions such as Daa Max. This supplement is highly reviewed and comes with a long list of benefits.
Invite your friends along
If you usually complete your work outs alone, you should mix things up by inviting your friends along. This is a great way for you to inject some excitement into your exercise regime. If you select the right companions, you will also have a constant source of motivation and entertainment. In addition to this you will have opened up your weekly schedule, as you will be combining two activities into one.
Try out an unusual fitness activity
Another useful tip is to try out an unusual fitness activity. Although it is understandable that you would want to stick to your successful set up, why not add in an extra exercise activity every couple of weeks? This could involve anything from rock climbing to deep sea diving. The most important thing is that you are stepping outside your comfort zone. Not only will this give you something interesting to think about, it will also put different parts of your body to the test. By experimenting with unusual workouts, you will find yourself using muscles you never knew you had.
Book a session with a personal trainer
You can also experience something new by working with a personal trainer. If you are tight on funds, you might not be able to do this on a regular basis. Luckily, you can still benefit from a limited number of sporadic sessions. This should be more than enough time for you to talk through your current approach and to iron out any issues with your technique. Even with all of your experience, you might find that you are doing a specific move incorrectly. It is also possible that you are failing to fulfill your full potential and holding back on yourself.
Go on an exercise retreat
Finally, you should challenge yourself to go on an exercise retreat. This is an excellent way for you to immerse yourself in a healthy and uplifting environment. During your retreat, you will be able to improve your technique, tackle your problem areas, and power through your favorite work outs. You will also have the chance to connect with likeminded individuals who are just as passionate about fitness.
When you have decided that now is the right time to seek treatment for your addiction, you may be trying to determine which kind of facility is best suited to your needs. There are many treatment options available out there for recovery. Outpatient clinics offer an integrative program that works great for people with strict family and work schedules. Holistic healing centers offer a curriculum that aims to heal the entire self: mentally, emotionally, spiritually and physically from the inside out. If you have multiple addictions that have taken over your life or are completely dependent on drugs, an inpatient center with a medically-assisted detox may be the right choice for your healing. Here are some of the primary advantages of choosing an inpatient detox program in Ohio.
24-Hour-A-Day Staff
Arguably the most beneficial aspect to attending an inpatient detox center is that you will have around-the-clock access to professional and supportive staff to assist you throughout the withdrawal process. These well-trained staff members are equipped to handle medical emergencies and assist with both the physical, emotional and mental symptoms of withdrawal.
There is also the safety aspect of detoxing in an inpatient environment. Attempting to quit cold turkey or taking a self-help approach to detoxing is very dangerous; many people die attempting to get clean and sober on their own. Inpatient clinics regulate the withdrawal process, and they can step in to administer the correct dosage of the right medicine to help make your detox and withdrawal symptoms as comfortable as possible.
No Temptations Or Stress Triggers
An Ohio addiction recovery center will give you a safe and supportive environment that is free from the temptations and stress triggers that contributed to your habit. There are no toxic friends, no family stress triggers, no sick children and no work responsibilities. You get to focus on your detox, your recovery and learn to work on how to deal with the triggers and stressful moments in life outside of treatment.
Best Environment If You Have Relapsed Or Have Multiple Addictions
Inpatient stays are the best choice if you have more than one addiction to a chemical substance. Also, if you have more than one relapse, an inpatient clinic will give you the structured environment that you need to kick your addiction once and for all.
Multi-Faceted Program
In inpatient treatment program takes a progressive and integrative approach to recovery. After the initial medical detox, you move on to the active phase of the program. Most recovery facilities offer the benefits of group and individual therapy. You get to have one-on-one sessions with your counselor daily to assess how you are feeling, learn more about what triggers your addiction and learn how to cope with the stress points that lead you to use drugs or abuse alcohol. Group therapy is an integrative part of the day where everyone can share their feelings, get to learn more about each other and interact in a way that encourages appropriate and healthy social interactions.
Problem-solving and coping skills are often the hardest to teach in an inpatient program. Many people who relapse of have a long history of addiction. They give in to their addictions as an escape from their thoughts, day-to-day stress triggers and drama in their lives. Inpatient clinics offer comprehensive programs that deal with every aspect of addiction. Most inpatient detox clinics have a progressive program with a definitive start and end date. However, if a person is resistant to treatment or needs more time to overcome their addictions, they can often coordinate an extended stay with the facility's director.
If you are seeking a substance abuse treatment in Ohio, it is important to remember that a safe medical detox alone is not a cure for substance addiction. While it may cure the physical symptoms associated with addiction, it does nothing to address the emotional, physiological and mental issues that are primarily responsible for triggering the addictions and relapses.
It can take a long time to develop an addiction, and it can take an even longer time to reprogram yourself so that you learn how to live a substance-free life. The good news is that alcohol and drug addictions are treatable diseases. Millions of people have successfully overcome their addictions by succumbing to the process of investing in an inpatient detox facility and all it has to offer. If you immerse yourself in the program, are patient and forgiving of yourself and learn the coping strategies that will help you once you re-enter the real world, you will be successful.
If you were to ask someone what the reason was they don’t exercise; they would likely say it was because of time. They don’t have the time to be in a gym or going for a run because of work and home commitments. However, those same people will likely have time to go out for a drink or even spend some time in the garden after work. When it comes to exercise, people would rather do anything than go and get fitter, so how can you make time for exercise and stick to it?
Make a Plan
The best way to fit exercise into your day is to plan for it. If you can learn to add a daily workout routine into your day, you will soon find that it becomes second nature to you. Plan for a set time and a set day so that you don’t double book yourself, and you will then see it on your diary in the morning to remind you. Even if you miss a workout, keep scheduling them, or you will get out of the habit.
Find Five Minutes
For most people, there are usually five minutes in the day when they have nothing to do. It might be while they are waiting for the kettle to boil, or perhaps while waiting for dinner to cook. Wherever those five minutes are, try to do some type of exercise. It might be a quick five minutes of yoga if you are at home or perhaps five minutes of walking around the office. These little pieces of time will all add up over the course of the week, and you will be surprised at the results.
Create More Time
If you don’t think that you can spare any time for exercise, then you can always try to create some by better organization or eliminating jobs. For example, if you always wash up after a meal by hand, then investing in a dishwasher like those on dishwashersguide.com could save you a lot of time and effort. You can then use that time to do some exercises or perhaps go for a walk. Another way to get back some time is to wake up earlier. If you normally have a lay-in on the weekends, then think about getting up a half hour early and going for a run.
Get an Exercise Buddy
Motivation is a big part of exercise, but if you can’t motivate yourself, then ask someone to help you by being their exercise buddy. They can then take you to the gym or meet you for a run. You won’t want to let them down, so you will stay motivated to carry on. It will also make you feel less self-conscious about going to the gym on your own.
Anyone can find some time to exercise, and the benefits to doing so are immense. All you need to do is to create a time and date that you can exercise and get fitter; then you will soon feel better about yourself.
Being fit is not all about staying physically healthy. It’s not all about hitting the treadmill and making sure you get your five a day. No, it’s also about being mentally fit, too. How do you stay mentally fit? By training your brain, of course.
Brain training is something you should be embracing because, when you look after your brain in such a way now, it will look after you later on. To find some of the best brain training techniques, make sure to read on.
Challenge your brain in an escape room
To train your brain, you have to challenge it. You have to put it through its paces and you have to stretch it as far as it can go. To do this, you should head to an escape room. In such a room, such as the Escape Room Washington DC, you will find yourself locked away with only clues and puzzles to help you escape. So, to escape, you need to use your brain.
Using your brain to solve challenges is a great way to keep it active, and heading to an escape room is the perfect place to do it, but you can find such challenges in your everyday life. You could, for instance, have a go at the daily Sudoku challenge found in your local newspaper.
Work on your memory
Whether you consider yourself to be good at remembering things or not, it never hurts to work on your memory. It never hurts because memory activities engage the brain on all its levels of operation — the receiving, remembering and thinking levels. What this means is that, by practicing remembering, you will improve the function of your brain.
What exactly should you be trying to remember? This can be anything from trying to remember what you had for dinner each day last week, it could be remembering the notes you revised for a test or it could be remembering a significant day in your life. The point is, by testing your memory, you train your brain.
Dedicate yourself to learning something new
The more you use your brain, the healthier it becomes. That shouldn’t come as a surprise, but what is the best way to use your brain in such a frequent way? To dedicate yourself and your time to learning something new, that’s how. Whether this means going back to school, college or university to get what you didn’t get the first time around. Whether this means seeking taught education to find a new learning path. Whether this means using your own initiative and learning a new skill from your own research. Whatever this means for you, by learning something new every day, you will train your brain.
So, put some time aside for yourself to learn, dust those old books off, and get learning every day.
Training your brain is one of the most important things you can do. By doing it, and by doing it while you are young, you will go a long way in fighting off the onset of dementia in old age. So, help your future self by training your brain, and do it now!
You've heard and read countless claims of different pre- and post-workout supplements and regimens. The selection of products is outrageous and overwhelming. A break down of what actually happens in your body during and after a workout can give more insight into the best choice of pre-fueling and be refueling your body to enhance your workouts and personal fitness goals!
Your muscles are made largely of proteins and every cell in your body operates on a fuel called glucose (unless you are on a ketogenic diet and operating on ketones). Whether you are doing a cardio workout, interval training, or weightlifting, you are both using fuel and exhausting your muscles. This causes depletion of energy stores and breakdown of those muscle fibers that are working hard. Furthermore, the intensity, duration, and frequency of your workouts can influence the mobilization of glycogen (stored carbohydrates) and fat stores to supply the necessary fuel. After your workout ends, it is important to replace that burned fuel as well as to provide the building blocks to supply to your exhausted muscles. One of the best ways to obtain such nutrition after a work out is through consuming smoothies or protein shakes.
The benefits of post-workout smoothies can be very tailored to the person consuming them. Based on ingredients added, one can make a smoothie designed to replenish a fuel source, rebuild muscles, and sustain the recovery from the workload the body just went through. First to consider is the contribution of carbohydrates, which will be broken down to provide the glucose to replenish fuel. Nutrition counselor John Berardi suggests a carbohydrate load that is enough to raise insulin levels, as this will allow glucose and other nutrients to move into the cells appropriately for replenishment. He recommends consuming about 0.8-1.2 g carbohydrates per kg of body weight when refueling after a workout. To ensure easy and quick digestibility, Ryan Andrews from “Precision Nutrition” makes the suggestion of consuming this nutrition in liquid form, aka as a smoothie or shake. When the source of carbohydrate, whether it be berries, bananas, oats, etc. is blended, the mechanical breakdown of those carbohydrates is already started for you, increasing the digestibility once the food reaches your digestive tract.
Protein is also an essential part of your post-workout regimen. There are various sources of proteins that are used to supply powders and bars, and various quality differences among products. Whey, soy, pea, and rice protein are just a few of many and certain companies offer combination products as well. Again the amount of protein consumed post-workout varies with the type of work out done, but nutrition counselor John Beccardi suggests 0.2-0.4g per kg body weight per session. It is important that the protein and carbohydrates are consumed in combination, with limited fat added, as this slows the digestibility.
A fool-proof way to control the appropriate amounts of these nutrients after a work out (with the added bonus of providing rehydration) is through smoothies. You can vary your base from water to juice to a milk/milk substitute, control your flavor development through choosing a protein powder of your liking, and add in fruits and veggies that complement your creation! And for those that do not prefer to blend one up, there are countless options of already mixed protein drinks and shakes that can be purchased online.
There are few businesses these days who don’t have a website, but there are still a surprising number who don’t invest in theirs properly. Here’s why that’s a mistake.
Increase Revenue
Having a professionally designed website can make a significant difference to your overall profitability. Whether your website serves as a direct revenue stream itself, such as through selling your products and services direct to customers, or not, it’s quality will be linked to your overall income.
This is because, even if your website is not generating any money directly, it will still serve as a vital conduit between you and your customers. Your website will be the first place that potential customers look for information about you. It is also how many customers will discover your business to begin with.
Raise Your Profile
Marketing is one of the biggest costs that any business faces. This is why entrepreneurs love word of mouth so much, it allows awareness of their business to spread effortlessly, and without having to pay for it! If your website is poorly designed and looks amateurish, it is unlikely to inspire any visitors to tell their friends about it. On the other hand, if your website is in some way unique, or simply exemplifies good website design, this is much more likely.
Of course, we don’t often go around telling our friends about great websites that we found, but that does happen, albeit occasionally. The purpose here isn’t to create a website that is so mind-bendingly groundbreaking that it sends visitors into the streets to shout its praises. The purpose is to create a website that is well designed and unique enough that more people than usual will tell others about it.
Project Professionalism
Any business wants to project an image of professionalism in everything they do. Even if yours is a business that trades on an alternative, anti-corporate image, you won’t get very far if you aren’t willing to show some degree of professionalism. It is fine, noble even, to want to run a business that sets itself apart from others, particularly in terms of ethics, but this should never come at the expense of basic good practice.
When a website looks sloppy, rushed, and unprofessional, visitors will project these traits onto the business behind it. For an example of this, take a look at the website for Fep Blue Dental. You can tell simply from looking at their website that they are a reputable business, and that they want to project a professional image through their website.
Augment Your Marketing
Any comprehensive marketing strategy for a modern business will surely involve some online components. Most businesses have by now caught on to the advantages of maintaining social media profiles, but these alone will only get you so far. In order for your future marketing campaigns to resonate as widely as possible, they should link back to both social media pages, and a full website.
In the contemporary business environment, having a professionally designed website is no longer an optional luxury. It is now essential, if you want to compete effectively with your rivals, that you invest properly in your website.
Weight loss is, in theory, a simple equation: burn more calories than you consume, and you will lose weight. In practice, it’s more complicated than that. Diet is all important. If you carry on eating the wrong foods, you are making it so much harder for your body to shed the pounds. Here are five foods that are scientifically proven to speed up your metabolism and help you lose weight.
Broccoli
Broccoli is a tasty green veggie that is packed full of goodness. A serving of broccoli will give you a healthy dose of vitamin A, K and C. It is also high in calcium, which scientists say helps to promote weight loss. Broccoli is also a good source of folate, so if you are planning to get pregnant any time soon, add a daily serving of broccoli to your diet.
Chicken
Bodybuilders love to eat lean chicken. If your weight loss has stalled, now is a good time to add chicken to your diet. Animal protein contains lots of essential nutrients, including dopamine. In case you’re wondering, dopamine is a feel-good chemical, which explains why a trip to Nando’s makes you feel so darned happy at the end of a stressful day. More interestingly, though, a lack of dopamine in our diet has been linked to food cravings, which cause weight gain. Chicken also contains tyrosine, an essential chemical used to build thyroxine (thyroid hormone). If your diet is deficient in tyrosine, your thyroid will be sluggish, and your metabolism will slow down. The end result being weight gain.
Apples
Your gran always told you an apple a day keeps the doctor away. Well, she may have been wrong about a lot of things, but on this one, she was bang on the money. A scientific study carried out by researchers at the University of Rio de Janeiro found that eating three apples a day boosted the metabolism and helped participants lose extra weight. Apples (and other fruit) contain pectin, which helps to flush out toxins such as heavy metals from the body. Pectin also limits how much fat our body can absorb, which is handy.
Spicy Hot Peppers
Spicy food such as hot peppers gives the metabolism a boost. Chilli peppers, cayenne pepper, jalapenos, and other smoking hot food increase our circulation and make us sweat, which you probably already know if you are a fan of scotch bonnets. Hot peppers contain capsaicin, which stimulates our pain receptors, boosting the metabolism and getting the heart pumping. This metabolic spike can last several hours, so if you want to lose weight faster, start chomping on hot chilli peppers at every meal. It might not be pleasant, but you will soon see results!
Green Tea
Green Tea isn’t a food per se, but it is extremely effective at boosting our metabolism. Green tea contains catechins, which boost the liver’s ability to burn fat. People who drink four or five cups of green tea each day, followed by a workout, are more likely to lose weight, in particular, belly fat.
Other important weight-loss boosting foods include olive oil, eggs, and whole grains, so make sure you have a varied diet whenever you are trying to lose weight.
The ketogenic diet – also known as the low-carb diet – is a dietary trend which causes the liver to produce ketones which can then be used as energy. When we consume carbohydrates, our bodies then produce glucose and insulin, two molecules which work to provide energy for our body.
Glucose is a molecule which is converted into energy by our bodies and is our bodies’ preferred source of energy which will be used over all other sources of energy if it is available. Insulin helps process the glucose in our bloodstream by carrying it around our bodies.
Some people, however, do not want to consume carbohydrates – bodybuilders and those trying to lose weight specifically – so they embark on a ketogenic diet to promote the production and use of ketones as a source of energy.
#1: Ketosis
Ketosis is a completely natural bodily state which the body initiates when there is a low amount of carbohydrates, or when food intake is particularly low. During ketosis, the body produces ketones by breaking down fats found in the liver.
A properly maintained state of ketosis forces the body into a metabolic state through the restriction of carbohydrates. When our bodies are getting more fats than carbohydrates, it will begin to burn ketones as the first source of energy. Ketosis offers many benefits with health, weight loss and physical performance.
#2: Benefits of Ketosis
Weight Loss – the ketogenic diet helps use body fat as an energy source, so more of it is burned instead of being stored. On a ketogenic diet, your body turns into a fat burning machine and it is one of the quickest ways to lose weight.
Mental Performance – a low-carb diet helps avoid spikes in blood sugar which can cause lapses in concentration. Studies have shown that increasing your intake of fatty acids can help brain function and improve mental performance.
Controlled Blood Sugar – ketosis lowers our blood sugars naturally and it is an effective way to manage diabetes. In fact, many diabetics are in a permanent state of ketosis for this very reason.
#3: What to Eat During Ketosis
The hardest part of any diet is figuring out what to eat and what not to eat, and figuring out the ketosis diet is no different! You don’t actually need to cut out too much food on the ketogenic diet, but you should definitely avoid grains (wheat, corn and rice), sugar (including some fruits such as strawberries, bananas, oranges) and tubers (potatoes, etc).
Get plenty of lean meat, fish, leafy greens and foods which are high in fat, such as coconut oil and moderate saturated fats. Just remember that the ketogenic diet is high in fat, moderate in protein and low in carbohydrates.
A state of ketosis is an entirely natural bodily state which has many health benefits including weight loss, improved mental and physical performance and the control of blood sugars. If you are looking to lose weight or manage diabetes, it should be your go-to dietary plan.
There are many easy ways you can upgrade your home without have to drain your bank account or dedicate weeks to renovations. Whether you’re looking to sell your home, make it a more comfortable living space, or put it up for rent or simply have some time to kill, here are some easy ways to upgrade your home.
Upgrade Your Temperature Control
Depending on where you live, your temperature technology will change. If you’re living in Texas, where the heat gets real in the summer, you’re going to want to invest in some decent air-con, if you haven’t already. Whereas if you’re living in Canada, the cold is going to be your main enemy. Either way, having temperature control can make your life a lot easier, and your home a lot more livable. Unfortunately, it isn’t always cheap, however, you can take HVAC (heat, ventilation & air-conditioning) training yourself and gain a life-long skill whilst saving some money. Websites like best-hvactraining.com will help you find HVAC training near you.
Landscape to Your Hearts Content
Gardening has been proven to improve both your mental and physical health. If you’re not particularly interested in taking on some heavy-duty technical home upgrades, re-doing the garden could be the solution. In fact, having a beautiful garden has been proven to help you get outside more, which is important for everyone. You might want to simply de-weed, or you could go the extra mile and actually transform the entire layout of your garden, it’s up to you.
Search for Easy and Cheap DIY Projects
Looking for some fun activities to upgrade your home that the rest of the family can get involved with too? Sites like Pinterest are a treasure trove of fun, easy and cheap DIY home projects, many of them perfect for doing with the kids. Most of them include step-by-step tutorials and may even inspire you to create some more projects of your own.
Improve Your Storage Solutions
There’s nothing worse than an unorganized home with stuff spilling out everywhere that has nowhere to live. Improving your storage solutions can do a lot to clean up your house and make it more livable. If you haven’t got all that much money to spend, a quick trip to Ikea will present you with plenty of affordable and classy storage solutions.
Re-Paint
There’s nothing like a new coat of paint to breathe life into a home. If you’re getting bored with the look and feel of your interiors, a lick of paint can drastically alter the mood and aesthetics, creating a home that suits you.
Re-Upholster
In a similar vein to re-painting, re-upholstering can also inject new life and energy into a boring room. Something as simple as changing out the cushion covers can radically upgrade the feel of your home. Check out local thrift stores for unusual and individual fabrics and get sewing for a do-it-yourself feel.
Upgrading your home doesn’t have to be difficult or expensive, so hopefully if you’re feeling bored with your current décor, this gave you the motivation to get started on re-vamping your home.
