Be yourself; Everyone else is already taken.
— Oscar Wilde.
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5 Perfect Speed Training Drills to Increase Agility and Balance
Speed training is effective in aiding many other forms of training , in that it helps in perfect body coordination and balance. Any athlete who wants to increase speed , must first start to work on the leg muscles. To run faster you need to have strength in your legs, especially the quads and hamstrings.
Speed training can be done not only by athletes , but by a cross section of people of all age brackets. A recent research revealed that older people who practiced speed training had more balance and mental alertness than those who don’t train.
Speed training involves performing several drills and repetitions over a specific time. The terrain can be flat or hilly, it all depends on your physical location.
Many people find speed training interesting, because they can incorporate other drills in between training , to moderate how their body is responding to the exercise. For example, an athlete may vary, to slow jog or walk in between the sprints, depending on how the body is responding to training.
Before embarking on any form of speed training , some preparations should be mapped out , both mentally and physically. Don’t ever surprise your body with quick sprints, as this will cause more harm to your body. This kind of shock and injuries are quite common , like pulled hamstring and torn ligaments. In fact, they are so off putting and can easily end your training program.
The terrain that you run on must be inspected well before you hit the track. It is always advised to warm up , before any sprint to prepare the muscles , followed by cooling down , after you finish your work outs. This simple drills make any form of training adaptable , because they reduce incidents of injuries.
5 speed training drills to perform
To perform this drills, you have to create marks at intervals of 20 metres , 40 metres , 60 metres , 80 metres and 100 metres.You can use marking cups of different colors to differentiate the range.
- 100 m sprint in 30 seconds
Try to run 100 m in under 30 seconds and have a 3 minute slow jog or walk in between. This drill should have 3 sets of repetitions , carefully observing sprint time and cooling time intervals. At the end of the drill you should have covered at least 300 m in 1 minute and 30 seconds.
2. 80 m sprint in 25 seconds
Run 80 m in under 25 seconds and have a 3 minute slow jog or walk in between. This drill should have 3 sets of repetitions , observe sprint time and cooling time intervals. At the end of the drill you should have covered at least 240 m in 1 minute and 15 seconds.
3. 60 m sprint in 20 seconds
Sprint 60 m in under 20 seconds and have a 3 minute slow jog or walk in between , choose whichever cooling down technique that suits you. Have 3 sets of repetitions, observing sprint time and cooling time. At the end you should have covered 180 m in 1 minute .
4. 40 m sprint in 15 seconds
Sprint 40 m in under 15 seconds and slow jog or walk for 3 minutes. Repeat this 3 times, observing sprint time and cooling time. At the end of the drill you should have covered 120 m in 45 seconds.
5. 20 m sprint in 10 seconds
Run 20 m in under 10 seconds and cool down for 3 mins. Repeat the set 3 times, observing cooling time. You should have covered 60 m in 30 seconds.
These speed training drills increases endurance, flexibility, mental agility, balance and can be performed by any person eager to enhance their reflex.
3 Facts You Should Know About Whey Protein Isolate
What is 100% whey protein isolate?
This is a complete high protein supplement that contains all the quality essential amino acids that the body requires to function at optimum levels.
Then, maybe we may ask, what is the difference between whey protein isolate and whey protein concentrate. A whey protein isolate is a dietary supplement or food ingredient, which is created after separating whey compounds. This process is achieved in the cheese making process, whereby they are separated into 3 forms namely; (a) whey isolate (b) whey concentrate and (c) whey hydrolysate.
In this piece we shall concentrate on the above two.
The main difference between whey protein isolate and whey protein concentrate is that, whey isolate is filtered more to remove fats and lactose. So that makes whey protein isolate have more protein and is absorbed more quickly, than whey concentrate. This also means, that it is low in lactose and good for those with trouble with dairy products.
- We should then ask ourselves?
What is whey made from? Whey is the liquid material that is derived in the cheese making process. Therefore, whey is a mixture of proteins that are isolated from the mixture. This type of protein can only be derived from milk.
For those people who have a lactose intolerance, they are advised to use non- dairy protein alternatives, because whey protein concentrate and whey protein isolate have almost the same compounds to increase their intolerance levels.
2. Is whey protein isolate vegan?
No, no, no – whey protein isn’t vegan and is derived from milk, which consists of whey and its constituent proteins. Whereas, vegan protein is constituted from rice, algae,hemp and pea.
3. What are the health benefits of using whey protein isolate?
Researchers continue to come up with benefits that are derived from partaking whey protein isolate and some of their works have identified the following:
(1) They help build lean muscle mass for those in body building and active sports.
(2) They help improve muscle mass protein synthesis for those who want to gain weight faster, when taken with other food nutrients.
(3) For people looking forward to lose weight, it is recommended that they get into a diet of whey protein isolate and go slow on other solid foods to reduce metabolism, which in the long run will help you lose some pounds.
(4) Asthma- for children suffering from this condition, it has been noted that taking an average of 10 g of whey protein isolate, greatly improves their immune response.
(5) Blood pressure and cardiovascular diseases- for people suffering from this conditions, their risk of suffering from stroke and hypertension was greatly reduced when their beverages were supplemented with whey protein isolate.
(6) Reducing weight loss in people suffering from HIV- whey protein isolate when consumed with people suffering from the effects of HIV has been noted to improve their overall health and maintain their weight. This is due to the many nutritional elements that are derived from whey protein.
How to Prepare for a Marathon
Marathons have been around for quite some time ever since the first one was run in ancient Greece some centuries ago.
Marathons in modern times are run on flat roads, but still retain the physical hardships and strains experienced a long time ago.
If you are planning to run in a marathon, there are several things you need to input into your training schedule or routine to reduce incidents of injuries and make a success of running and finishing the marathon.
There are around 800 marathons which are run around the world in one year, that means it’s nearly on a weekly basis, that there is a run in one city somewhere around the globe.
Marathons are run over long distances of 42 Km(26 miles). This means you have to start preparing early if you are a beginner in running.
Beginner runners are advised to start training for the marathon at least 3 months before, so as to build endurance and know how to pace oneself. Mastering your body rhythm is one way of preparing psychologically for the long run.
You can start training 3-4 days per week, with a 20-30 minutes run, which you can gradually up-scale as you build up on your stamina, strength and flexibility.
Commit 2 days in doing non-running work-outs like walking, strength training, yoga and swimming, these activities aid in toning the muscles and reduce incidences of injuries.
Dedicate 1 day of rest in the week to give time to the body to relax and prepare for the next day. Plan to consistently increase the mileage as the body becomes fitter.
Diet is another important thing to consider before embarking on running. Marathon runners should consume balanced diets that are rich in protein and fibers.
A combination of protein and fibers will leave you fuller and provide the energy needed. A diet consisting of fibers alone is not recommended, although it is absorbed fast by the body cells, it’s energy gets depleted fast, which will leave the marathoner weaker and unable to finish the race.
Training for or running a marathon is good for people who have issues with losing weight. Weight loss comes naturally for those who commit to and are consistent in their training and observe what they eat.
Marathoners should have ample sleeping time. Sleep deprivation can significantly reduce the ability of your body to function at optimum.
The good thing with running or any other form of physical activity will normally leave the body fatigued and yearning for some sleep and rest. It is recommended to always sleep early and longer at least 8 hours.
Injuries can cut short your dream of running marathons, as they take days or months to heal. It is recommended to always warm-up and stretch your muscles before and after every training.
Following this routine greatly reduces the risks of injuries by warming or cooling the muscles to make them receptive of the physical activities before and after a work-out.
Treadmills come in handy for those who have access to them, spend a lot of time to build endurance and stamina before hitting the road.
During training and on the actual marathon day you should always make sure you take care of hydration. Hydration is the make or break when it comes to running. Professional marathoners constantly hydrate using plain water or water infused with glucose.
This prevents burn-out and replenishes water lost through sweating while in the course. A dehydrated person can cause a lot of harm to him/herself due to exhaustion of the body cells for lack of water.
Shoes, apparel and gear must be chosen carefully for long distance running. Always choose quality and comfort when it comes to marathon. Being in uncomfortable gear can make your ordeal a nightmare.
Lastly, when you are preparing for the marathon, the thing that will keep you going and fueled up always is motivation. You must be a highly motivated individual to be able to train and run a marathon.
Mental Preparation Before Hiking
Hiking is growing into being one of the most favored physical and fitness activity. This is one kind of sport activity that can be done by almost all people across all age groups.
But their are some basic things that must be done to prepare yourself psychologically whenever you are about to embark on hiking.
This preparation is necessary because apart from being a hobby and a physical activity, the ultimate goal is to be healthy and fit.
Foremost in your planning, you should consider your overall personal health status, because a lot of things can change while you are out there in the wilderness.
You must at least be in optimum health condition to venture out in the woods, as sometimes the vagaries of the weather can take a beating to your body.
The weather is one thing you must never overlook, you must at least have reviewed the 5 day forecast to see if they suit your conditions to venture out.
Mentally planning your route or having a map will make your activity much more easier and enjoyable as this will give you time to enjoy the scenery and not constantly worrying which path to take.
Hiking clothing or apparel is also very important to consider as this will greatly affect the level of comfort during your entire journey.
Hiking apparel can be found in almost all clothing stores and these should include backpacks,jackets, t-shirts,pants, shoes and hats/caps.
This apparel should be bought keeping in mind the season or weather of a particular region as sometimes you can go off-track and it will take sometime before you regain your compass.
It is advisable to carry some water and extra canned food in your backpack especially, if you are going in an unfamiliar area. Do not forget to carry water no matter what the circumstance, you must always make sure your body remains hydrated.
Nowadays technology has come in handy in gadgets like smartphones and smartwatches, which can aid in mapping the path or trail you are going to take in your hike or keep monitoring the kilometers you have covered.
A smart watch is especially a handy device which is highly recommended for every hiker to possess, because it will help you monitor several areas of your health and well being.
This gadgets must never be left behind, because they have the GPS to aid in your mapping or in case you get lost in your track, you can easily be tracked.
Mentally preparing yourself through all the necessities that may make your hike worthwhile, will greatly help to make the activity beneficial to you both physically and mentally.
All said and done pack up and hit the nature trail, go fill your lungs with fresh air or go count the tweeting birds or watch as the butterflies fly by.
Hiking is an activity that is rewarding, in that it rejuvenates the soul and helps burn up excess calories and tones up the whole body leaving you healthy and fitter to take on life’s little challenges with great ease.
Loose the crowd, pack up and hit the trail to reconnect with mother nature and for the sake of a wholesome health well being.
3 Amazing Compounds that are Found in Herbal Supplements
These 3 herbs have for generations been used to treat various maladies or improve the body functionality. These 3 wonder herbs are: Ginger, Garlic and Turmeric.
- Ginger – a herb originally from China is distinguished by the nice aroma it has. It contains gingerol which is a medicinal property that makes ginger tower above all other herbs. Because of its unique properties it is included in a variety supplements and medications.
These wonder drug has been proven for centuries to fight infections,improve brain function and stop neural degeneration that leads to Alzheimer’s disease.
Other conditions that ginger alleviates include the following: lowers cholesterol, reduces menstrual pain, lowers blood sugar( specifically helps people with type 2 diabetes), treats chronic indigestion, has some anti inflammatory effects that help people suffering from osteoarthritis.
Pregnant women suffering from nausea and morning sickness use ginger, which also treats muscle pain, soreness and lowers the risks associated with heart diseases.
2. Garlic – Another wonder herb save for its strong taste and pungent breath that it leaves on your mouth when taken raw. This is a herb to behold as it contains almost all trace nutrients e.g iron, manganese,potassium, phosphorus, calcium, copper and Vitamin B1 just to name but a few.
Garlic, because of its potent compounds it has been proven through tests to reduce the average length of fighting infections like common colds and flu.
It helps remove toxins in the blood that cause problems like boils, once left to accumulate without being flushed out of the system.
The actual health benefits of garlic are realized when the sulphur compounds are formed when the garlic is chewed, crushed and chopped.
Garlic has also been used as a performance enhancement substance for generations by repairing damaged tissues/muscles and to increase longevity, in that it fights many diseases that lead to early death.
3. Turmeric – shares many of its compounds with garlic and ginger, but it’s basic compound curcumin stands out, in that it has been proven to prevent cancer, heart diseases and Alzheimer’s.
It is only through the use of curcumin supplements in high doses that the actual effect of anti-inflammatory capacity to fight many common western diseases can be archived.
Turmeric has been known to improve brain function by lowering the risk of brain diseases and can actually make you smarter in the long run.
Turmeric supplements helps in detoxifying the blood and are also known to cleanse the kidneys and renal system. Also to mention the fact that gradual usage of turmeric supplements leaves the skin soft and supple. It has also been used for generations for skin exfoliation.
These 3 compounds make a wonderful combination for a herbal supplement that contains almost all known trace nutrients and can be purchased at amazon.com.
3 Best Teeth Whitening Charcoal Toothpaste
One of the oldest ways of whitening the teeth for centuries has been the use of charcoal dust. Charcoal toothpaste is made from sustainable bamboo or coconut dust, which are the main ingredients. The black powder substance makes it a good medium for whitening and polishing the teeth.
Most charcoal toothpaste in the market contain natural dyes that fight plaque and are combined with other natural ingredients like mint, peppermint and spearmint.
The combination of these charcoal with other ingredients is primarily meant to give other added benefits like a refreshing breath and healthy gums.
Most charcoal toothpaste consist of a combination of bamboo or coconut charcoal, coconut oil is usually added because it has properties that fight or prevent the build up of bacteria or bad breath.
Below are some of the toothpaste:
- Cali white
Cali white is best suited for those with sensitive teeth. It is free from fluoride, favorite with vegans and its other ingredients like peppermint oil and coconut oil makes it an ideal compound to whiten and clean the teeth, leaving a beautiful smile.
2. hello
This toothpaste has no added sweeteners,no dyes, but is rich in activated charcoal,coconut oil and fresh mint. Its pricey compared with its peers as it retails at around $20.
3. Carbon+
This toothpaste contains a thick paste that sticks well to the brush and helps in buffing stains to reveal a shiny, white sparkle in your teeth. Carbon+ contains tea tree oil,coconut oil and peppermint flavor for that lasting freshness. It has soothing compounds and is recommended to be used by both kids and adults.
This toothpaste also contains white clay that has properties that stimulate the gums and help heal those that are infected. People who have bleeding gums can use this toothpaste as it can help alleviate the problem.
All of these products are available and retailing in amazon.com.
5 Benefits of Using Himalayan Scrub
First I’d like to mention something about scrub treatment: a scrub treatment is the process of using abrasive products that are vigorously massaged into the skin to exfoliate dead skin cells. This process leaves the skin with a clean,smooth,fresh and radiant complexion.
The Himalayan lychee pink crystal salt scrub from Majestic Pure is a natural scrub that is rich in minerals like copper ,iron,magnesium,potassium and calcium. Consistent use of the Himalayan scrub which is rich in vitamin C increases circulation, uplifts the spirit,body,mind and most important, it is rich in antioxidants that help to clear unwanted impurities from the skin.
- Removes dead skin cells– The Himalayan scrub has some elements that contain properties that exfoliate dead skin cells that usually leaves the skin looking dull , patchy, flaky and with clogged pores. Remember that a skin with clogged pores is prone to acne and the lack of exfoliation can lead to the build up dead skin cells.
2. Refreshes appearance- After a scrub with the Himalayan, a radiance in your look is usually experienced. This radiance appears after you rinse off the impurities with water. People who have sensitive skin are advised to use the scrub sparingly at least once a week, but most people with normal skin can use the scrub 3-4 times per week because it has soothing properties to take care of the skin.
3. Clears blemishes– Most people who use scrubs attest to the fact that they experience clear skin without blemishes, which is due to the fact that dead skin cells have been removed. To maintain such looks will imply that you use the scrub consistently for at least 3 times per week.
4. Promotes skin hydration– Himalayan scrub helps keep the skin hydrated because it leaves the pores unblocked, thereby easing skin hydration that makes it supple.A skin that is flaky, dull and clogged cannot breathe and hydrate.
5. Stress reduction– Using Himalayan scrub whether in a spa or at home is an exciting experience, it relieves stress, adds confidence, radiance and a lasting good impression. This effect transcends to other physical,mental,spiritual and emotional well being of an individual that spurs all round goodness.
Himalayan scrub from Majestic pure is highly recommended for people who are keen on beauty and personal care. This product can be used by both male and female.
#beauty #health #fitness #writing #sports
Introduce Yourself (Example Post)
This is an example post, originally published as part of Blogging University. Enroll in one of our ten programs, and start your blog right.
You’re going to publish a post today. Don’t worry about how your blog looks. Don’t worry if you haven’t given it a name yet, or you’re feeling overwhelmed. Just click the “New Post” button, and tell us why you’re here.
Why do this?
- Because it gives new readers context. What are you about? Why should they read your blog?
- Because it will help you focus you own ideas about your blog and what you’d like to do with it.
The post can be short or long, a personal intro to your life or a bloggy mission statement, a manifesto for the future or a simple outline of your the types of things you hope to publish.
To help you get started, here are a few questions:
- Why are you blogging publicly, rather than keeping a personal journal?
- What topics do you think you’ll write about?
- Who would you love to connect with via your blog?
- If you blog successfully throughout the next year, what would you hope to have accomplished?
You’re not locked into any of this; one of the wonderful things about blogs is how they constantly evolve as we learn, grow, and interact with one another — but it’s good to know where and why you started, and articulating your goals may just give you a few other post ideas.
Can’t think how to get started? Just write the first thing that pops into your head. Anne Lamott, author of a book on writing we love, says that you need to give yourself permission to write a “crappy first draft”. Anne makes a great point — just start writing, and worry about editing it later.
When you’re ready to publish, give your post three to five tags that describe your blog’s focus — writing, photography, fiction, parenting, food, cars, movies, sports, whatever. These tags will help others who care about your topics find you in the Reader. Make sure one of the tags is “zerotohero,” so other new bloggers can find you, too.
Charles mwangi 