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Do Exercise To Boost Your Self-Confidence

Cardio Exercise 01 Infographic

Do Exercise To Boost Your Self-Confidence

Many people start fitness training for all kinds of reasons that range from losing weight, to building muscle, to avoiding health hazards of a sedentary lifestyle. One of the overlooked rewards of regular physical activity is its ability to boost self-confidence.

If you feel like lack of self-esteem is holding you back from pursuing your dreams or accomplishing more, you can get out of this rut by being more physically active. And, the best part is that regular exercise can help you become more successful even if your goals are not fitness related.

So, how does exercise boost your self-confidence? Well, being more physically active can improve self-esteem in a variety of ways. In this post, you can learn about the top four confidence boosting effects of regular exercise.

Exercise Improves Your Appearance

When we are not happy about our looks, we develop an inferiority complex about our image. Whether you are unhappy about being overweight or scrawny, having body image issues often sparks off negative emotions. You may begin to have negative self-talk about what you don’t like with your physical appearance. As a result, negativity permeates your thoughts, leading to shyness, fear and a general sense of low self-esteem.

Exercise helps to improve body physique by getting rid of excess unwanted fat and improving muscle definition. Achieving these kinds of results can make you feel more attractive and better about the way you look, ultimately bolstering your self-confidence.
Cardio Exercise 01 Infographic
Strength Increases with Regular Exercise

Every day you hit the gym, go for a run or participate in your preferred type of exercise, the body grows stronger. When you feel physically strong, the same will also reflect in your mental state. This manifests mostly when you start to reap the rewards of regular exercise. In a sense, working out lets you discover what you are capable off when you put effort. And, once you build your strength to be able to lift heavier weights, run longer miles or achieve harder exercises, you start to get a feeling that you can do anything!

Working Out Reduces Stress

Stress can be mentally and physically draining. If you are in that state on mind, it is hard to remain calm and focused on what you need to do to accomplish goals and solve problems.

The good news is that you can beat stress through exercise. Studies have shown that physical activity helps regulate stress hormones like cortisol and adrenaline while at the same time releasing feel-good chemicals in the brain like endorphins and dopamine. All of these effects leave you feeling confident knowing that are not overwhelmed with stress and anxiety. Instead, you feel in charge of situations, your feelings, and actions.

Regular Exercise Improves Cognitive Function

Scientific evidence has shown that exercise boost brainpower. By committing to regular fitness training, you are able to concentrate more, think with clarity and become more productive. When you are at your best, you feel confident in your ability to get things done.

Final Word

If you are in need of a confidence boost, make sure to get enough physical activity by committing to a regular fitness routine. Just remember to set realistic and attainable goals to avoid giving up on your fitness goals and end up not reaping the confidence boosting effects of exercise.

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The Weight Bench is Not Just for Men: Strength Training for Women

Strength training may be regularly thought of as a masculine activity. Weight benches are often occupied by men and when you think of weight rooms, you probably imagine a lot of guys hanging around working on their triceps, biceps, calves and quads.

However, weight training is certainly not just for men, and women can engage in this exercise and enjoy the various results. Whether in the gym or at home, women can start their own strength training routine that can help tone muscles, increase endurance, burn fat, and of course, enhance strength.

Why Strength Training

While many think of strength as having big muscles and the ability to lift tons of weight, it is actually much more than that. Strength is represented by your endurance, your ability to keep going both mentally and physically, your sense of purpose, and of course, the power of your muscles and how much you can lift. Weight is equivalent to growth, meaning that the more you practice, the more you can take on, and the better you become.
For women, strength training is a skill of freedom, power, safety, and control. It gives them a sense of independence and allows them to better themselves both mentally and physically. Strength training is also the fastest way to improve your muscles and your physical endurance, and it can help you perform everyday tasks. However, the very best part about strength training is that it helps you to use muscles you never have before, which helps you strengthen your body even in the places you didn’t needed toning up.

Strength training for women is incredibly useful and impactful. As a woman, there’s a lot of heavy lifting in your life. You work, you create, you lift your children in to the air for an embrace, you carry briefcases to and from the office, and you do so much more. Even everyday activities that seem mundane like cleaning or reaching up to grab something off of a shelf or bending low to put something away can work muscles you didn’t know you had, and strength training supports this type of functional fitness.

Also, keep in mind that the more lean muscle mass you have, the more fat you will burn, even when at rest!

Strength training also supports and promotes healthier aging, since the human body loses about 1% of a 1/3 pound of muscle mass every year after the age of 30. One study also showed that quality of muscle degrades, meaning that strength declines faster than actual muscle mass.

Whether you choose bodyweight exercises, weight machines, or free weights, a ripped toned body, healthy weight management, functional fitness, healthier aging, strength, and endurance are waiting for you!

Try these moves and search for others to continue your strength training and journey and discover just how fit you can really be.

Moves To Strengthen Your Mind And Transform Your Body

• The Side Shoulder Raise: You perform this by beginning with your arms hanging in front of your thighs with elbows slightly bent and your palms facing one another. Then, raise both of your dumbbells outward to the height of your shoulders while still keeping your elbows bent. Lower to the first position and start again. Do this 5, 10, 15 times in row, slowly working your way up as you build strength and muscle.

• The Upright Row: This one helps to tone the shoulders, neck, and upper back. To begin, take a stance similar to the one for the side shoulder raise: arms in front of your thighs with palms facing towards the thigs and hold the free weights close together. From here, you keep your palms close to your body and slowly raise the dumbbells up until they are touching your chin. Lower and repeat.

• The Biceps Curl: To build up your biceps, begin with your arms hanging at your sides with your palms facing away from you. Make sure that you keep your elbows tucked close to your sides and curl the dumbbells upwards to your shoulders. Lower and repeat—you should feel a slight strain or pull in your upper arms to tell you that it’s working.

• Alternating Dumbbell Press: This last move is designed for your front and outer deltoids. To perform, sit on the weight bench with a straight back. Raise your dumbbells to your shoulder height while keeping your palms and elbows in. Then, press one dumbbell straight up by extending your arm completely. Lower, and do so with the other arm. Be sure not to lean or swat with the motion, but rather stay rigid and be sure to move with your breath: inhale as you raise the arm up, exhale as you bring it back down. Be sure to do the majority of the work using your shoulders and arms and keep your body planted and strong as you work.

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Latest Post Update: Tuesday, March 31, 2020

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5 Simple, Safe And Natural Ways To Boost Your Energy Levels

Our increasingly busy lifestyles both in and out of work are placing more demands on us than ever. All of this extra strain can really wear us out, and people are complaining of low energy levels in ever-growing numbers.

If you’re one of the many people who feel affected by low energy levels, then no doubt you’ll be wondering if there’s anything you can do to change this. Although doctors can offer medication to help with some energy level problems, there are actually natural ways of improving your energy levels that don’t require a trip to the doctor or any special drugs.

The following 5 ways of increasing your energy levels are all simple and natural. None of them is a guaranteed method, but there’s a good chance that by using any of these approaches you’ll experience at least some benefit.

Sleep

It might seem completely obvious, but getting enough sleep is essential to having good energy levels. What many of us now take for a good sleep is actually inadequate. Although the amount of sleep needed varies from person to person, for most the optimal amount of sleep is 8 hours. This period of sleep should be as uninterrupted as possible. There are many ways of improving the quality of your sleep which you can easily learn about through searching online.

Exercise

You might think that exercise simply tires you out, but getting regular exercise can have a profound effect on your energy levels. By taking regular exercise, you improve your physical fitness, giving you greater stamina which means you can carry out activities for longer without getting tired as quickly.

Meal Skipping

One of the worst things you can do for your energy levels is to skip meals. Your body gets its energy from the food you eat, so eating less food means having less energy. And if you really must skip a meal, make sure it’s not breakfast. By the time you wake up in the morning it will already have been a long time since you ate dinner, and skipping out breakfast only increases this. That’s a long time to go without a source of energy for your body!

Avoid Stress

Another big factor in energy levels is stress. Feeling stressed can drastically decrease your energy levels making it difficult to stay focussed or even awake. Find ways to reduce your stress and you will almost certainly see an improvement in energy. Exercise is one great way to reduce stress levels. Another useful stress-busting tip is to make lists of the things you need to do tomorrow not long before bed. It can help clear your mind of unnecessary thoughts and worries.

Try Eating Small

Although it’s important not to miss meals, in order to keep your energy levels at their peak it’s actually better if you don’t have 3 big meals per day… Instead, you should eat more than three meals of a smaller size throughout the day. This gives your body a steadier energy supply, preventing the yoyo-ing of energy levels that we’re all familiar with.

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Latest Update: Tuesday, March 31, 2020