When it comes to goals, in order to focus your efforts and begin moving in the right direction, you first need to be specific about each of your goals. Thinking about your goals is good; however, writing them down in specific detail is the only way to clearly define them and solidify them in your mind. When putting your goals to paper, make sure they are straightforward and free of ambiguity. For example, instead of: “I want to lose weight,” try: “I will lose 10 pounds over the next 10 weeks.” Instead of: “I want to save more money,” try: “I will increase my savings by $2,500 over the next 12 months.”
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For most people, ginger is just an ordinary kitchen spice. However, new research from the University of Georgia has found that it might also be a great natural pain reliever. A group of researchers compared the pain-relieving properties of raw versus cooked ginger in a group of 74 volunteers with muscle pain.
The subjects consumed capsules containing either raw or cooked ginger, or a placebo for 11 days. On day eight, they were given arm weights to lift to induce muscle inflammation and pain.
The researchers found that ginger reduced pain by 25 percent as compared to placebo. They concluded, “Daily consumption of raw and heat-treated ginger resulted in moderate-to-large reductions in muscle pain following exercise-induced muscle injury.”
Reference
Black CD, Herring MP, Hurley DJ, O’Connor PJ. Ginger (Zingiber officinale) Reduces Muscle Pain Caused by Eccentric Exercise. J Pain. 2010 Apr 23. [Epub ahead of print]
When it comes to resistance training, the general rule for repetitions and sets is fairly straightforward: If you are trying to gain muscle or get stronger, you want to do low reps and higher sets. For example, you may be doing a leg press and you are trying to get stronger (hypertrophy), so you put on a heavier weight and do 6-8 reps per set for 4-5 sets. On the other hand, if you are just trying to build endurance and lean out, then you should do higher reps and lower sets; typically 15-20 reps per set for 2-3 sets. Now, there are some middle reps and sets as well, like 10-12 reps/5-6 sets, but these are the basic rep/sets.
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Do you know that balance is controlled by three distinct systems: the visual system (eyes), the vestibular system (inner ear) and proprioception [proh-pree-uh-sep-shuhn] – a very complex system of sensors in the skin, joints, muscles, tendons and ligaments that are responsible for you feeling vibration, pressure and the overall awareness of the position of your body? The feet are very important in balance and posture because they are loaded with proprioceptive sensors. These sensors are constantly sending signals to the brain, which then sends signals back down the spinal column to the muscles telling them when to contract and when to relax. Every movement from standing to walking, running and jumping are controlled by this system.
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If you’re stuck in the daily grind, wondering why every day seems to be “same old, same old,” maybe it’s because it is. Fortunately, you have the power. Whether it’s changing up your workout routine, learning a new language, or finding creative ways to teach your kids new things, commit to continually challenging yourself and avoid stagnation.
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