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Top 10 Quick Exercises for Busy Entrepreneurs

By Collins Nwokolo → Sunday, 26 March 2017
Top 10 Quick Exercises for Busy Entrepreneurs

Running a business is never easy. In between meetings with clients, partners and employees, finding time for exercise might be impossible.
The truth is that just because you are busy with your business does not mean you have to let go of your fitness regimens. In fact, there are a lot of successful business people who suggest that taking daily exercises must be a part of one’s daily schedule to achieve success.
You don’t have to worry about not finding enough time to hit the gym. There are exercises available for busy entrepreneurs that don’t require you to go to the gym.



Online video tutorials
It is possible to simply follow fitness tutorials online. There are a lot of them for you to choose from. Whether you are into Zumba or basic fitness routines, there are videos that can be played for free. Allotting 30 minutes to an hour each day for these home fitness exercises can help maintain your weight.
There are a lot of fitness experts who are willing to share their expertise regarding the subject because they know a lot of people need help. Since you are doing these exercises at home, there is no excuse for you to still be unfit.



Integrate exercises in daily routines
If you really can’t spend time exercising at home, it is fine. Make use of your daily routine to exercise. For instance, instead of driving to work, use a bicycle. This helps burn some calories. If the office is very near, try to walk. As long as you wake up early and estimate the time necessary to reach the office, you won’t be late.
Another option is to use the stairs instead of the lift. It helps burn some more calories. Just keep doing it each time you enter your office or you want to go to the cafeteria to grab something to eat. It may take some time, but it helps burn fat.


Top 10 Quick Exercises for Busy Entrepreneurs

Simple exercises
After waking up or before going to bed, try simple exercises that would take only a few minutes. The most common exercises are sit-ups and push-ups. Just do 3 sets of 10 push-up and sit-up each day and you are good to go. It won’t even take you 30 minutes.



Don’t make excuses
The problem with some entrepreneurs is that they keep finding excuses not to do fitness exercises. Avoid making excuses and just exercise. Think of all the benefits that you will get from daily exercises. Also, think of the consequences should you skip fitness activities altogether.
You might succeed as a business person, but you are totally unhealthy. Take note that health is wealth. If you are physically not capable of doing your job, it might hurt your business. Staying fit and healthy is extremely important.
The infographic below shows some more exercise techniques that you can use to remain healthy. Just follow these fitness tips and you will notice positive changes in your body. For sure, you can find a few minutes each day to do those exercise routines.



10 Exercises for Busy Entrepreneurs (SBO)


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How to Beat Insomnia and Lose Weight

By Collins Nwokolo → Wednesday, 22 March 2017
How to Beat Insomnia and Lose Weight

Research shows that sleep problems and moodiness may have their source in nutritional imbalances and deficiencies. To get yourself back on track, you need to discover what’s happening in your body
To begin with, we look at insomnia and other sleep problems
The liver and the pancreas are the organs responsible for blood sugar production and regulation. When they are overburdened, blood sugar levels usually drop. Since blood sugar is the principle source of energy for the body, the adrenal glands release stress hormones that send a signal to the liver to synthesize energy from proteins and fats, as a replacement. This stresses the body and affects ordinary sleep if the person is already in bed.
If you’ve just fallen asleep, you might suddenly wake up and find it hard to get back to sleep. These moments of sleep interruption often point to your body responding to blood sugar imbalances. Other symptoms associated with blood sugar deficiency include a frequent urge to urinate, headaches or migraines when you miss meals, coffee or sugar cravings and afternoon sleepiness. 


How to Beat Insomnia and Lose Weight

Why You're Moody
These symptoms often accompany irritability throughout the day, a fatigue that only food can relieve and other signs of moodiness.
The release of stress hormones (cortisol and adrenaline) from the adrenal glands into the bloodstream, while aimed at increasing energy, also has the secondary effect of confusing the body, making you irritable and grumpy. Furthermore, stress hormones suppress the production of sex hormones, making it difficult for you to get into the mood for sex. In addition, they immediately suppress food digestion and assimilation processes. In a sense, when cortisol and adrenaline enter the bloodstream, the body prioritizes survival over food processing or sex and reproduction.
If the situation persists the presence of cortisol and adrenaline suppresses production of the thyroid hormone, leading to a general drop in metabolism, a vicious circle that begins the process again. 


How to Beat Insomnia and Lose Weight


What is the solution?

Hypoglycaemia may well be the cause of so many behavioral problems that we witness around the country these days. However, what’s the solution? How best can we deal with the problem?
Scientists have proven that two solutions work best in such situations. Eating the right foods in the right proportions is a great way of solving the problem is one way. Taking certain supplements also ends the difficulty faster and in a more sustainable manner.
Eating right involves avoiding food containing high cholesterol; eating proteins, fats and carbohydrates together and proportionally; and avoiding stressful situation to suppress cortisol and adrenaline production.
Alternatively, supplements can help you achieve the same results you would get with eating right. A good example is Garcinia Cambogia that health guru Dr Oz popularized on his TV show. Garcinia Cambogi (GC) is more popular among weight loss enthusiasts but it also works wonders among sleep deprived people due to its active ingredient. GC contains abundant quantities of hydroxycitric acid (HCA), both in its fruit and supplement form, a useful nutrient that disrupts the stress hormones cycle. 



HCA suppresses the production of enzymes that convert sugar into fat. This has several effects, first, it promotes weight loss because there’s less sugar converted into fat. Second, with sugar levels intact, you can’t suffer hypoglycemia, which causes the cycle that leads to poor sleep. Lastly, with less fat available, the liver and pancreas do not produce bursts of energy that would disrupt your sleep.
The solution to sleep deprivation and insomnia is simple, regulating your blood sugar levels. If you want to solve the problem through nutrition, taking the dietary transformation route is the answer, but if you think supplements will work faster and achieve the same results Garcinia Cambogia is the magical solution.

7 Ways To Maintain Weight While On Holiday

By Collins Nwokolo → Sunday, 19 March 2017
Vacations are all about having fun and a typical one means you can get away with everything. From eating super fattening foods to tasting desserts at nearby cafes, spending quality time with friends and family is the basic idea.
Nonetheless, you are gaining excessive weight and with no workout sessions like before, imagine what scale you are going to end up at!
Fret no more! Avoid your weight loss efforts going to waste by following these super duper, easy tricks on vacations and maintain your weight while not compromising on having fun!

Ways To Maintain Weight While On Holiday


1. Timely Planning will Pay off
Do you know you are going for a long vacation in June? Why not plan ahead of time and worry less while being on holidays? Timely planning will pay off later if you commit to it now. Simply make extra weight loss and fitness efforts at the gym right now so that you lose more than you should. Once cuddling on the beach with your loved one, you won't have to worry about weight gain for at least 10 days!



2. Enjoy Fun-Fitness Activities
We know holidays are all about relaxation and rejuvenation, but why not make them even more thrilling by adding in activities filled with energetic vibes? Yes! Rather than simply baking in the sun all day long, chill out with your friends by going for a hike, a swim, playing water sports, visiting the dance clubs, etc.
In case you already know you won't have any healthy options available, be sure to pack your jump rope in your luggage for the last resort.



3. Switch to Smaller Plates
Believe it or not, this trick works wonders! By switching to smaller plates, you are not only opting for smaller meal portions but also tricking your brain that you are having a full meal, while you are taking in lesser calories than before!
Even if your small plate is full of food, you are still eating less.
Secondly and most importantly, when your hosts will see your plate is full, they will not urge you to eat more. Win win?



4. Don’t Ease it Out
Everyone wants the easy way out but not when you need to maintain your weight on the vacation! While you indulge in fattening foods and relaxing activities, take the difficult road when you have the chance. How? Simply go for the stairs instead of the elevator, walk when you can instead of riding in the car, etc. These simple, timely choices will make a lot of difference.



5. Monitor your calories
You are what you eat and it is better to know what you are consuming. Don’t go bonkers by calculating your calories all the time to eventually ruin your holidays, nonetheless, keep a tab on daily basis. If you know you ate more than you should have last night, maybe control your calorie count today?



6. Hydration is the key
When not in the comfort of our own home, we often forget to drink water. It is not wrong to ask for a glass of water 8 times a day so don’t feel bad about this one. If you feel you will be bothering the host by asking for water too much, carry a water bottle with yourself. Staying hydrated will not only keep you full but also keep you fresh and active for all those fun filled activities you have planned.


7. Secret workout!
One secret way to maintain your weight is by working out when everyone sleeps! Workout your arms, legs and abs by going for simply cardio exercises which can be done in your room effortlessly. Voila!

Ways To Maintain Weight While On Holiday

These 7 super easy tricks are surely going to rock your boat on your next trip to the wonderland when maintaining weight is in question!



Author Bio
Selena is working in writing industry since 3 years. Currently she is writing on fitness, weight loss and health products. Visit her blog and check her latest post on Anabolic Steroid. Follow her on Facebook for more details

The Causes And Dangers Of Oversleeping

By Collins Nwokolo → Thursday, 16 March 2017
7 to 9 hours per night is a normal and healthy amount of sleep for adults aged 18 to 64 years old. That’s according to the National Sleep Foundation, an organization dedicated to studying everything related to sleep.
Causes and Dangers of Oversleeping

Those 7 to 9 hours are the balance between lack of sleep and oversleeping, both of which have notably adverse effects on the mind and body.

A lot of people believe that there’s nothing wrong with oversleeping, especially when you’re tired from work or physical activity. The more sleep you get, the more your body recovers, right?
Unfortunately, the reality is not that simple. Oversleeping can be just as harmful to the mind and body as regular lack of sleep.



Danger #1: Oversleeping Leads to Poor Mental Health
Several studies have found that sleeping longer than the above recommended amount can cause impaired memory, decreased cognition, and overall lower mental performance.
Excessive sleeping can also be a symptom as well as a cause of depression.

There’s even a Spanish study that found how prolonged sleeping patterns can increase the risk of developing dementia.



Danger #2: Oversleeping Contributes to Inflammation and Pain
Cytokines aka C-reactive proteins (or CRP) are responsible for the level of inflammation in the body. This can be inflammation in varied areas of the body, caused by equally varied conditions like gout and obesity.

So if you’re over 50 years old and/or have preexisting conditions that cause muscle or joint inflammation, the more you need to stick to a balanced number of nightly sleeping hours.



Danger #3: Oversleeping Increases Risk of Obesity, Serious Disease, and Death
Several studies have shown direct links between obesity, diabetes, heart disease, and death.
One study claims that those who slept for 9 to 10 hours per night were 21% more likely to develop obesity over a period of six years.

In a mass data analysis that involved 72,000 women, it was found that those who slept for 9 to 11 hours on a nightly basis were 38% more likely to develop coronary heart disease (as compared to women who only slept for 8 hours regularly).
Meanwhile, several unrelated studies have pointed out higher death rates in people who sleep upwards of 9 hours per night.

While no specific reason for the correlation between oversleeping and death has been pinpointed, the numbers don’t lie: unhealthy amounts of sleep statistically leads to death.
Knowing about the many ill effects of oversleeping is just one part of understanding and overcoming the often misunderstood condition.
If you want to have a healthier regular sleeping patterns, you need to address the reasons why you might be oversleeping.




What Are the Possible Causes of Excessive Sleep?

1: Physical/mental fatigue can cause longer hours of sleep. Being unusually tired can cause you to deviate from your regular sleeping pattern and enjoy your bed a bit more than necessary.

2: Fragmented sleep can make you crave for more. Frequent awakenings in the middle of the night as well as spending more time in bed awake and tossing (instead of actually sleeping) can lead to excessive sleep.

3: Photoperiodic abnormalities can mess with your sleep cycle. If you work in a career that forces you to stay in darkened rooms for prolonged periods of time, it could be affecting your circadian rhythm and making you sleep longer.

4: Underlying conditions and diseases contribute to excessive sleepiness as well. Whether it’s depression, OSA or obstructive sleep apnea, heart disease, or just plain old poor health, a pre-existing condition could be the reason why you’re sleeping beyond the recommended 7 to 9 hours.

The Perfect Diet To Lose Weight Easily

By Collins Nwokolo → Monday, 13 March 2017
Whether you want to lose weight for an upcoming family event or are sick of not fitting into your old precious dresses, the excess weight can cling on like the worst enemy there is!
While most fad diets and weight loss tips do not do the trick, we have thus compiled the ideal diet and some additional tips which will leave you being smarter than ever, making you a show stopper within weeks!

The One Week 1200 Calorie Diet

This diet is made for those people who want to lose weight gradually, over a period of 3 months. This diet involves a daily meal plan for all 7 days, which should be no more than 1200 calories a day. Let's begin:
MONDAY
·        Breakfast
Cereal: Skimmed milk, 1 banana and a 3/4th cup of bran flakes
·        Lunch
Healthy Sandwich: Brown bread slices (2), 4 ounces of chicken/ turkey, onions, 1 tomato, lettuce leaves, herbs to taste
·        Dinner
3/4th cup cooked couscous, 1 cup boiled broccoli with a small steamed chicken piece.









TUESDAY
·        Breakfast
Healthy Shake: 9 ounces of skimmed milk, blended with 1 banana and 1/2 cup berries(of your choice).
·        Lunch:
Veggie Soup: Onions, tomato, 1 potato, cabbage, broccoli, etc. 1 slice of brown bread.
·        Dinner
Yummy Dinner: BBQ chicken strips with 1 cup baked beans


WEDNESDAY
·        Breakfast
2 boiled eggs with pepper garnishing
·        Lunch
Chicken Salad: 4 ounces of chicken cut into cubes, roasted with almonds and walnuts, served with lettuce leaves.
·        Dinner
1 baked potato with 3 ounces of chicken breast and 2 cups spinach.


THURSDAY
·        Breakfast
2 boiled eggs
·        Lunch
Fruit Salad: A blend of seasonal fruits bowl full.
·        Dinner
1/2 cup brown rice with 4 ounces of BBQ meat (beef) and 1/2 cup beans





FRIDAY
·        Breakfast
Omelet: An omelet made from 2 eggs mixed with veggies (diced onions and 1 tomato) served with 1 brown bread slice and 1 ounce of shredded cheese (preferably cottage cheese).
·        Lunch
1 cup broccoli soup.
Sandwich: 2 slices of brown bread with 1 ounce of butter. 3 ounces of roast beef, 1/2 onion (sliced) and lettuce leaves.
·        Dinner
2 ounces salmon.
1 cup cooked zucchini
Orange juice (1/2 cup)


SATURDAY
·        Breakfast
1 waffle, topped with 1 banana and 2 tea spoons of peanut butter.
·        Lunch
Fruit Salad: A blend of seasonal fruits in the shape of a salad.
Snack: Mini sandwich (1 slice of brown bread, topped with one ounce of shredded cheese, lettuce leaves and boiled chicken chunks)
·        Dinner
Jambalaya: 1cup brown rice, cooked with 1/2 cup corn, tomatoes, green chilies, turkey sausage (1) and 1/2 cup kidney beans.




SUNDAY
·        Breakfast
Fruit Smoothie: A blend of 9 ounces of skimmed milk with strawberries and banana.
1/2 English muffin
·        Lunch
Fresh Salad: Black beans (1/2 cup), mixed with chopped bell peppers, onions, scallions, lettuce and dressed in apple cider vinegar.
·        Dinner
4 ounce beef steak, grilled to your choice.
1/2 cup couscous cooked.

Additional Tips

In order to make the most of this amazing 1200 calorie diet, you need consistency and patience. This diet has helped many men and women lose up to 30 pounds in 3 months!
The additional tips for ultimate weight loss include:
·        Add in a cardio routine for half an hour daily and let your body be toned.

·        If for any reason you cannot stick to this diet (due to a dinner out with friends or by being at a wedding), stick to low calorie meals.

·        Add 6-8 glasses of water and stay super hydrated all day long.


Diet To Lose Weight Easily
Eat Healthy, Remain Healthy

Try this diet and be mesmerized with the results from the first 3 weeks!

Author Bio
Alisa is working in writing industry since 5 years. Currently she is writing on fitness, weight loss and health products. Visit her blog and check her latest post on Anabolic Steroids. Follow her on Facebook for more detail