It is important to keep track of not only the number of drinks you consume on your night out, but also the type of drinks. Different types of alcoholic beverages vary in their alcohol content, and therefore some beverages can cause higher levels of intoxication than others. Before making the decision to drive home after a night on the town, it is important to assess how much alcohol is actually in your system to determine if you are legally allowed to drive.

Even if you feel that you are sober enough to properly operate your vehicle, a police officer can still stop you on suspicion that you are driving under the influence of alcohol. If the officer asks you how many drinks you had before, you can assume that you have consumed much more alcohol than you actually do. A person who had three mixed drinks consumed much more alcohol than someone who had three beers. Remember that the officer can use any statement made against you to charge you with DUI.

Typically, a standard drink is defined by graphs and statistics such as:

• One 12 oz. beer. Many beers contain around 5% alcohol, although others vary in their alcohol content. Some specialty beers can have an alcohol content that ranges from 12% to more than 20% alcohol, while light beers often contain less than 5% alcohol. While beer is often served in a 12 oz glass, it can sometimes be served in 16, 18 or 22 oz glasses, depending on the establishment.
• A 4 oz glass of wine. Most wines have a similar alcohol content, and a 4-5 oz glass is equivalent to a standard drink. A wine cooler contains the same amount of alcohol as a glass of wine.
• A shot of 80 proof liquor. 80 proof liquor is 40% alcohol by volume. Most whiskeys, vodkas, rums, and tequilas are 80 proof, though some can vary, like “151” rum, named for its grade.

Although there are standard or traditional recipes for certain mixed drinks, most mixed drinks vary widely in their alcohol content. Different establishments use different amounts and types of liquors in their mixed drinks. While one bartender may use one shot of 80 proof liquor in a particular drink, another may use two shots in conjunction with another type of liquor. Therefore, not all variations of the same drink have the same alcohol content.

By being aware of the likely amount of alcohol in each drink you consume during the night, you can make a better informed decision about your ability to drive. For more information on issues related to DUI charges, visit the website of Rhode Island Drunk Driving Attorney James Powderly.

One food that many people with type 2 diabetes avoid is the banana as it is believed to be high in sugar and calories and as such is a fruit to be avoided. However, this is not necessarily the case. The fact is that the banana can be a very healthy food to include in the diet of any diabetic for several reasons. The key thing to remember is to combine it with a protein source or a fat source. Adding protein will slow the release of sugar into your bloodstream, ensuring that you won’t get the sugar spike that you would otherwise get.

Here’s why bananas aren’t food to fear …

1. Controlled calories. First, bananas are a relatively low calorie food, contrary to popular belief. A medium banana contains around 90 to 100 calories, and a large banana comes in slightly above. Comparing this to other foods you might be eating, a few slices of bread or a bagel, and it’s pretty low in calories.

2. Rich in dietary fiber. Bananas are rich in dietary fiber. Fiber is the indigestible portion of food that a person with type 2 diabetes needs to help regulate their blood sugar level and help prevent spikes.

When you combine this fruit with a protein or fat, you get the useful fat / protein-fiber combination to keep your blood sugar in check.

Dietary fiber is also vital for keeping you feeling full during the day and for regulating bowel movements.

3. Loaded with potassium. The next cool point about bananas? They are high in potassium – This is important because potassium will help counteract any sodium you may be getting in your diet, which can lead to increased blood pressure readings.

The more potassium you have in your diet, generally speaking, the lower your risk of heart health problems. Most people should include more potassium in their diet plan and less sodium. Bananas help you do just that.

People taking beta-blockers …

• propranolol (Inderal LA, InnoPran XL),
• atenolol (tenormin),
• metoprolol (Lopressor, Toprol-XL),

It is not advised to increase your intake of bananas suddenly. Check with your doctor beforehand, as foods high in potassium should be eaten in moderation when beta-blockers have been prescribed.

4. Ideal for before exercise. Finally, bananas are an ideal pre-workout food. Eat them before hitting the gym and you’ll have a fast-acting energy source that won’t run out within 20 minutes of your session. This is because they contain a nice mix of complex carbohydrates (starch) with simple sugars, which is precisely what your body needs.

Keep these points in mind and consider buying a banana the next time you go shopping. They can really be part of the diet of any type 2 diabetic.

How is the intake and portion sizes reduced? Especially when you’re always hungry? It seems impossible. It’s possible. Learning what foods your body needs will alleviate your hunger problems, as well as your overall girth. Staying flexible will be an added benefit in addition to curing any digestive problems you may have.

Learning which foods will keep you from always being hungry, and eating the foods that feed your nutritional blanks will help you fill up. Feeling confident that you are supporting your body with the nutrition it needs, you can continue to age with confidence.

As we age, we will lose muscle mass, even when we exercise. Reducing your food intake and consuming less protein will help prevent the colon from being affected and causing pain. This means eliminating all unnecessary processed foods and white foods like bread, pasta, cookies, snacks, and white flour, white rice, and white potatoes. This prevents us from eating more protein to maintain balance. Balance for everyone means finding the most efficient fat-burning ratio of protein to low-glycemic high-fiber carbohydrates and fat.

Learning in what proportion your body can eat will cause you to lose excess body fat. You will feel better and look better too. Eating low-glycemic carbohydrates that are high in fiber, not cookies, bread, and noodles, will give your body the energy it needs to help with excess body fat loss.

Plus, finding your best proteins will keep your digestion going smoothly. Grass-fed varieties will also support your aging body with more nutrients. Have the energy to do the things you love.

As you move into middle age and old age, you may find that you are not as hungry and can choose when to eat. You can always know what to eat next, if you know the last meal you ate. If it was protein and you are still hungry, you will find that low glycemic index high fiber carbohydrates will help you feel full. There are friends that I have helped, and the Facebook group also recommends eating protein with vegetables and a little fat. Also, consuming protein with vegetables will help prevent kidney stones.

Avoiding the foods you avoid will also help prevent kidney stones. Learning what foods your body needs will do many things for you at once. It will give your body the nutrients it needs. Give you the energy you may be wasting and solve your IBS problems at the same time.

Change makes the body happy at times and not so happy at times. Following the process will help you find your best health through a step-by-step process.

As an example, here are the changes I made for breakfast during the menopause transition: A comment on a Facebook page: Yogurt is actually an avoidable item on the computer-generated genotype list, however, working on the process and testing everything … EVERYTHING not being hungry. I had eggs and was hungry so I added a bar of Clif. This worked for a short time. I tried sugary yogurt and oatmeal, quinoa with cut oats, and rolled oats, and it didn’t feel right. (So ​​the sugar was giving me excess gas). I tried eggs with collard greens as an omelette and was still not satisfied. So … I tried only processed amaranth flakes and Cheerios and fruits, with almond milk and this worked for a period of time. (Fruit sugars are fine for some) I then had to add more protein so since eggs don’t work I tried thick Greek yogurt and it is working for now. My goal was to be able to last 4 hours. And being able to poop on a daily basis. And twice a day.

It didn’t hurt to find the nutrients my body needed and not be constipated. Too much digested food caused pain.

Finding your best foods can be a process. Don’t be afraid to experiment and try new things or combinations. The Quinoa Oatmeal Breakfast Recipe is under Wheat Alternatives with a Bread Video.

One of the biggest challenges you face during your weight loss program is staying motivated, as it happens because you don’t want to change your habits, or you just don’t want to use the power of your mind to achieve your goal. Using the power of your mind can be a game changer on your mission to lose fat or get fit. It is not as difficult as it sounds, if you know how to trick your brain into believing that good habits are the key to success in the fight against obesity.

Cliché Tricks That Work – Simple Things Aren’t Easy

You must have heart or read that to achieve any big goal, you must first set smaller goals. Once you start to achieve small goals, you set the pace for higher goals and eventually reach the final goal. This age-old wisdom remains valid no matter what your goal is. When it comes to weight loss, setting goals is even simpler than choosing small steps for other goals like financial, career-related, or any other specific goal. However, simple things are often not easy. For example, getting up early is simple, but not easy. Quitting is simple, but is it really easy? Not.

Giving up bad habits is simple but not easy: don’t be a slave to your habits

Needless to say, you often follow your usual eating habits, sleep patterns, and general lifestyle. That is what makes it difficult to achieve your weight loss goal. Unknowingly, you are a slave to your habits or bad habits to be precise. Those who can break bad habits and acquire healthy habits quickly are the ones who achieve their goals easily and quickly. When it comes to changing habits, the power of your mind plays a big role and increasing the power of your mind becomes the real challenge. That’s when you need something or someone to keep you motivated.

Changing habits with technology

When we talk about technology, we often think of computers, mobile phones, and apps, don’t we? Yes, that is true. So why not use technology to break free from bad eating habits that make you obese, fat, and full of health problems? There are several health apps that offer you assistance and support to stay in shape. Some of these apps also offer a personal trainer so you can get personalized diet plans and exercise programs tailored to your exact needs, body type, and overall lifestyle.

Are app-based weight loss programs effective?

Does whatsapp or uber app work? Yes, they work because you use them the way they are supposed to be used. You can still use traditional methods of texting or booking a taxi over the phone, but use the app for these purposes. The same goes for health apps and programs. However, you should choose a program that has the support of a qualified human team to provide you with personalized support. One such program is Noom.

No matter where you live, whether in the heart of a busy city or in the quieter suburban regions, noise will follow you everywhere. The constant honking of the vehicles, the whistling of the pressure cooker, the strident discussions between the children; there is no escape. A quiet environment is important for peace of mind, especially after a hard day at work. This article highlights some ways you can soundproof your home, helping to eliminate unnecessary noise.

Choose the right items for your home

Believe it or not, fabrics and panels can greatly reduce the noise rate. Using acoustic wall panels and fabrics would be a good idea to effectively reduce noise. They are available in many styles and textures, but can be a bit pricey at times. Heavy curtains, rugs, and furniture with leather padding or covers are less expensive options. Choosing a sound absorbing ceiling would also help reduce noise to a great extent.

Include insulation and drywall

Insulating the ceilings or walls of bedrooms, bathrooms, or guest rooms in your home could greatly reduce sounds. Also, adding a layer of drywall would reduce the amount of sound entering your home. Acoustic drywall is better than a wall built from standard drywall as it is more effective.

Solid Core Door Installation

A solid core door effectively helps to reduce noise. Unlike normal doors that can only reduce noise entering rooms to a certain extent, solid core doors have the ability to remove a large part, if not all. It is important to remember that the thicker the door, the greater the chances of eliminating external noise.

Opt for quiet appliances

Appliances like dishwashers and washing machines can be a nuisance. It is difficult to be audible through the loud sounds of machines. Choose low-rated appliances. Although this may not completely solve the problem, it will at least reduce the amount of noise considerably.

Narrow floors

Another factor that can cause noise disturbances is the ground. Make sure the floor is tight enough because the noise that squeaky floors make can be really irritating. Although talcum powder serves as a temporary remedy for this, squeezing the floor can really put an end to this problem.

Use DC Operated Garage Doors

Garage doors sure make a lot of noise. If your room is right above it, then you are well aware of the effect it can have. To avoid such annoyances, it is best to opt for a quiet garage door opener, such as one that uses a DC motor. These doors have fewer moving parts, which translates into less noise emission.

Adopt a shoe-off policy

Let’s face it, footwear causes a considerable amount of noise. But the good thing about this is that this problem can be easily solved. Be sure to leave your footwear outside the house. This not only reduces noise, but also helps keep your home tidy.

Tires are one of the parts that really make a difference in the way you ride your bike. I was using the Michelin Speedium, which was a good tire, but it felt a little slow. They were pretty tough, but I wanted something faster. I swapped my current tires for the Kenda C2C (700×23) road tires. These are one of Kenda’s premium road racing tires with a 120 tpi carcass and dual compound rubber.

They were designed by Tinker Juarez for her participation in Race Across America. The weight of the Kenda C2C is 215 grams so they are quite light. They have a layer of armored material under the tread to increase puncture resistance.

The Kendas were 120 grams lighter each than the tires I’d been riding, which I noticed right away when it came to acceleration. The high density of the tread made the ride really flexible. When inflated to 120 psi, they still felt soft. A stiffer carcass at this pressure is a tough ride, but that’s not the case with high-end tires. When they go straight they really do roll fast, which is good. I need all the help I can get. The rubber compound makes a noticeable difference in the speed of a tire. The grip is good on steep climbs even in the wet.

When it comes to cornering, this is where I found the tire really shone. The softer rubber on the sides and the fine tread pattern allow me to curl the corners. As long as there was no gravel, I felt confident taking turns at full speed and putting the bike on the ground. The flexible shell conformed to the ground without moving.

After 1500 km, the rear tire shows a little wear, but it still has a lot of kilometers left. The front looks new. In that time I have not had flats. I can’t tell if it’s the puncture resistant belt or just good luck, but my last tires had 5 punctures over that distance. The tire that I would say is the closest in ride quality is the Michelin Pro Race. The Pro Race is a very fast but fragile tire. Unlike the Michelin, the Kenda C2C has no minor tread cuts at this driving distance.

If the gold cornering tread works with your color scheme then you should give these tires a try. I find them as good as other premium racing tire companies, but at half the cost. If you run or ride a lot, you will go through tires. Getting double the price is a huge savings. Kenda doesn’t get the credit it deserves for the quality of its road tires, known for their off-road tires, but the C2C really gets the job done.

Fitness Item: Leg Lymphedema Exercise …

I am writing this article from two points of view, as an experienced fitness trainer / strength coach who has studied health issues for many years and as a patient who suffers from leg lymphedema on a daily basis. I’ve been able to maintain my lymphedema pretty well, but that’s because I’ve read a lot about it, listened to my doctors, and have extensive knowledge about exercise. It is on my mind every day, almost every time because it takes a lot of effort to maintain it properly. I have included the description of lymphedema below.

Lymphedema is difficult to treat and must be maintained all day, every day. There is no cure for lymphedema. I have had lymphedema in my leg since my cancer surgery in 1991. I went from being a gym coach and a fitness trainer who exercised daily to being bedridden after my surgery as a result of my lymph nodes being removed along with cancer. My life changed drastically, but I went back to work and learned to maintain it as soon as possible. Several doctors told me that I would be bedridden for the rest of my life and that I would never work again. That was in 1991.

So what is lymphedema? Here’s the definition from the National Lymphedema Network …

“Lymphedema is an accumulation of lymphatic fluid in the interstitial tissue that causes swelling, most often in the arms and / or legs, and occasionally in other parts of the body. Lymphedema can develop when lymphatic vessels are missing or impaired (primary) , or when lymph vessels are damaged or lymph nodes are removed (secondary).

When the deterioration becomes so great that the lymphatic fluid exceeds the lymphatic transport capacity, an abnormal amount of protein-rich fluid accumulates in the tissues of the affected area. If left untreated, this stagnant, protein-rich fluid not only causes tissue channels to increase in size and number, but also reduces oxygen availability in the transport system, interferes with wound healing, and provides a means culture for bacteria that can cause lymphangitis (infection). “

So what kind of exercise can a lymphedema patient do? That depends on the patient and if they have medical clearance to exercise. Once authorized for exercise, the best exercise to reduce leg swelling is swimming because the person is horizontal, moving, and performing a non-impact movement. The second best exercise for a person with lymphedema in the legs is riding a recumbent bike. It is also non-impact, it is a constant movement and the legs are slightly elevated.

If the patient is in good physical condition and has lymphedema under control (as much as possible), you can use the elliptical machine. That is, if they can tolerate it from a physical and medical point of view. Make sure the lymphedema patient has permission from their doctor to exercise, especially vigorous exercise like the elliptical. Keep the person with lymphedema OUT OF THE TREADMILL. Walking and running make leg swelling MUCH worse because they are high impact. Imagine someone putting ice cream in an ice cream cone and then packaging it. The swelling becomes dense, packed if not properly maintained. The more serious it is, the more difficult it is to treat.

In my experience, it can take an hour with the leg elevated before the swelling BEGINS to go down and several days or weeks for it to drain completely. People with lymphedema should wear their compression stockings if their doctor prescribed them and sleep with their legs elevated every night, unless their doctor tells them otherwise. It is important to keep moving and perform only non-impact exercises. For example, squats are often better than standing lunges for someone with lymphedema. The walking lunge is an impact exercise. DO NOT encourage a person with lymphedema in the legs to participate in exercise classes that include impact exercises. If they are in good shape, spinning classes will maintain circulation and help them lose or maintain a healthy body weight. It’s about keeping the body moving without ANY impact exercises.

Note that if the lymphedema is from a new surgery, the patient MUST be cleared to start exercising because if he starts exercising before the doctors allow him to, it will cause problems with the lymphatic system. My doctors told me that the swelling from the surgery would never go down if I started exercising too early and that it would cause permanent damage. They told me to wait a full year after my surgery before I would be allowed to exercise my legs. I waited 10 months and couldn’t take it anymore. I HAD to exercise again because it was what I enjoyed and it was my life. Not being able to exercise my legs was extremely difficult for me because I spent my entire life in the gym. Again, make sure the lymphedema patient has FULL medical clearance to exercise.

Here’s something that a lot of people don’t know. When a person with lymphedema is not moving and does not have compression stockings on their leg, they should keep their legs elevated to avoid swelling. Something as simple as queuing at the grocery store could cause enough bloating to keep a person in bed the next day. Swelling begins in less than a minute, literally when you are standing or sitting without your leg elevated. It is truly a challenge every minute of the day to prevent leg swelling and those around lymphedema patients need to be patient and considerate.

There is a lot of information about lymphedema. It is primary or secondary. Secondary lymphedema would be caused by something like cancer surgery. Mine is secondary because I had lymph nodes removed from the upper thigh of one leg during my cancer surgery. If left unchecked, lymphedema can end up being elephantitis. Yes, it is a real medical condition and it is very serious. There are lymphedema support groups throughout the US The National Lymphedema Network has a lot of information.

Let me know how I can help you …

Karen Goeller, CSCS

Introduction

The Washington Post reports that large numbers of obese soldiers are being fired for failing to pass physical fitness tests. Given that soldiers are expected to maintain a high level of conditioning for physically challenging tasks, this policy does not seem unreasonable. However, it raises questions and some objections, including how were the soldiers who were being laid off allowed to get fat in the first place? Presumably, obese Army folks kept getting one more chance, time after time, after failing to pass the annual testing protocols.

I will summarize the facts of the matter and then offer a REAL wellness alternative. I think there is a better way to deal with obese soldiers than to shoot them and let them go into the cold, without a special opportunity of a positive nature. My solution avoids humiliation and financial hardship. All service personnel deemed unsuitable for duty must have a special opportunity to meet Army performance standards. An effective program that makes this possible will be more humane than layoffs and will save the considerable cost to taxpayers associated with hiring and training replacements. I will outline a positive REAL wellness boot camp idea that could allow troops on their way to re-qualify for service.

Why the looting?

One of the reasons for the firing of obese soldiers is economic. The Army has to cut back, reduce its budget by reducing its size from 570,000 today to 490,000 in 2017. If cuts are to be made, what better place to start than with the weakest links, the heart attacks that are waiting to happen? Did you know that of all the reasons for the rejection of recruits, the number one factor is obesity? In the Washington Post story, overweight troops are considered a national security problem. The severity of the problem is increasing. In a period of two years, the number of obese soldiers tripled! Two years ago, more than five percent of the Army, 86,183 members of our combat force, were obese.

How are we going to be the police force of the whole world if so many of our invaders are so out of shape? As of November this year, “1,625 soldiers were fired for being out of shape.” This is almost 16 times the number discharged for that reason in 2007. (Source: Ernesto Londoño, Growing Number of Soldiers Fired for Failing to Pass Physical Fitness Tests, Washington Post, December 10, 2012).

The first large declines in morbidly obese soldiers came after the Desert Storm. In 1991, just over 3,000 soldiers were laid off. It is worth noting that it is not only personnel in uniform that are affected by the obesity factor: no less than 75 percent of civilians who wanted to join the force were ineligible due to weight. Additionally, a quarter of those who qualified on BMI assessments failed to pass the physical fitness requirements, according to the Post’s report.

How pathetic is that?

ROYAL WELLNESS BOOT CAMP

Designing the REAL wellness curriculum would require a period of research and evaluation by the military with the participation of a variety of health promotion advisers. My hope is that, unlike corporate-level workplace wellness programs, there is little or no risk reduction or medical management; there are VA and other resources available for these services. REAL Wellness Boot Camp would focus on the four foundational areas, addressing all sorts of life-enriching topics such as studies of values, meaning and purpose, theory and practice of change, resilience, mindfulness, relationship and communication skills, and the like. .

Even if obese Army folks grappling with the boot don’t lose enough weight to return to duty or simply choose not to return after graduating from wellness boot camp, the experience will still be invaluable. It will help troops deal with common transition problems. These include problems associated with depression, post-traumatic stress disorder, and a variety of life changes that occur during long periods of separation from family, the job market, and civil society. If the idea caught the military, why stop there? What about modified versions of REAL Wellness Boot Camp for juvenile offenders, drunk drivers, couples in crisis, etc.?

As for the military version created to deal with outgoing obese soldiers in the ever-so-civilized and improved training grounds, I will volunteer to design the initial program and participate in all physical endurance training activities. But with a few conditions: no jumping out of planes or required obstacle courses with explosions and real bullets flying overhead. Let’s keep the fitness focus on swimming, cycling, running and other sensible and peaceful things.

Good wishes and good luck to you.

These are some of the best mountain biking and cycling routes in Singapore, and all you have to do is read on …

1. Bukit Timah: Bukit Timah, a popular mountain bike loop that circles the famous Bukit Timah hill, is located between Hinhinde Park and Diary Farm Road. It is located within the Bukit Timah Nature Reserve area, which offers the perfect combination of rocky terrain and misty, dotted dirt for biking, and also extensive hikes and slopes to challenge your cycling skills. Visiting Bukit Timah is undoubtedly a great way to experience mountain biking in Singapore.

2. Ketam Bicycle Park (Palau Ubin): This MTB trail is found around the east coast of the country’s mainland, where it is reached with a short ferry ride. One of the notable features of the Ketam Bike Park trail is that it strikes the right balance between tough and easy, actually getting you to work out just like you would in your gym. It’s basically a sandy and simultaneously dry trail for the most part and includes blue squares (clear easy to ride) as well as black diamond rides (hard level), which can meet the needs of all mountain bikers.

3. Kent Ridge: This MTB trail runs around South Bouna Vista Road and is very close to the Singapore city region. Although the Kent Ridge MTP loop is not very long, it offers plenty of options for mountain biking enthusiasts. There is a single track loop for trail riding, as well as a disconnected D-Line along with plenty of exciting trails one could lose one’s way on (and yet not get lost, but quickly get back to safety). You’ll also come across berms that will boost your speed while mountain biking.

4. Chestnut Natural Park: This sprawling 80-hectare park offers luxuriously long smooth and winding courses with sporadic double black diamond sections (difficult but optional course). This MTB trail boasts a rich biodiversity juxtaposed with leisure amenities and conveniences. Although some people appreciate the presence of such services as they provide relaxation and refreshment facilities, others say that a mountain biking route should not have these arrangements as they go beyond the purpose of feeling one with nature. Regardless of these disparities, Chestnut Nature Park is popular and known as a trail that has something for everyone, be it a cyclist or hiker.

5. Track 15 (also known as T15): This trail is a simple and unpretentious trail, ideal for beginners to start their mountain biking activities. It is a quintessential double trail that tends to get narrow occasionally as it progresses; one that also has simple climbers and rollers that anyone can try. And if you’re thinking that seasoned riders find track 15 too easy, think again. This place is really popular with hardcore mountain bikers as this is where they can test their potential for speeding.

6. Coney Island: Coney Island, then again known as Pulau Serangoon, is a sprawling 133-hectare island located off the northeast coast of Singapore in a city called Punggol. Coney Island was opened to the public two years ago. It included a nature park that has a gravel cycling track where cyclists enjoy riding. It is a picturesque place that is fast becoming a preferred destination for mountain biking in Singapore.

While the mountain biking (and biking) trails detailed above are among the best in Singapore, it’s also worth noting that there are quite a few more mountain biking and biking trails offering jaw-dropping alternatives. At the same time, there are some trails that have been exclusively built by humans to give mountain bikers a quality mountain biking experience. In addition to that, there are also certain mountain biking and cycling routes that for some reason have been closed to the general public.

Who has time to exercise after a full day of work, manage extracurricular activities, homework, bathing and other daily routines of their children, walk the dog, cook a [healthy?] dinner for the family and so on ad nauseam? Well, you do, do it like this!

Yes, I KNOW that you are busy, stressed and already too busy in terms of time. However, exercise is essential to your health and should be considered a mandatory part of your weekly, if not daily routine. Sadly, personal fitness is often the first thing busy moms sacrifice when they’re overloaded and under pressure. Ironically, it is exercise that will help you cope more effectively with the physical and psychological demands of a hectic life.

Even a few 10-minute sessions a day can increase endurance, as well as a long list of benefits for the mind, body, and spirit. Here are some ways that exercise can boost the energy level of bullied modern moms:

o Release yourself from guilt and schedule your exercise time. In short, don’t ignore your personal needs. Exercise is one of the best ways to not only improve your energy, but also to preserve your sanity. If you don’t take care of yourself, you won’t have energy or patience for anyone else.

o Exercise first thing in the morning to start the day – Your chances of sticking with your program are significantly increased if you exercise in the morning compared to later in the day when excuses and fatigue take over. Your metabolism will soar for more than 7 hours after an hour-long morning workout, so you’ll have more stamina to get through the day.

o Add activity to your work day: To renew your vigor from day to day, find a better way to commute, such as walking, biking, parking a mile from the office, or getting off early from a train stop . You’ll still be high in natural endorphins while everyone else is working on their second cup of coffee. Eliminating some of the modern conveniences can burn up to 800 extra calories a week.

o Choose healthy and nutritious foods – you are more likely to eat healthier meals if you exercise. The last thing you want to do is eat a large meal after the blood is pumping through your veins. Ultimately, eating more nutritious foods along with regular exercise will lead to weight loss, which will decrease the demands on your body and dramatically increase your energy and self-esteem.

o Drink lots of water: stay hydrated before, during and after exercise. Your body is made up mostly of water, and while water has no calories for energy, it contributes to weight loss and aids your digestive system. Drinking large amounts of water will keep toxins flowing out of your body.

o Find creative ways to integrate family time with exercise – your whole family will be healthier and more energetic as a result of physical activity. Don’t be a spectator on the playground. Get up and join in on the activities by pushing a jogging stroller, hitting the trails, hitting the bases, biking around the neighborhood, climbing the jungle gym, or swimming in the lake. As a bonus, your kids will think you’re cool.

o Get your zzz – regular exercise will lead to better quality sleep and require less sleep. If you exercise early in the day, you will naturally be tired at bedtime and have no problem falling into a deep sleep.

o Try Yoga: Increase your energy levels and your ability to focus with the deep breathing techniques used in yoga. Yoga develops balance, coordination, strength, and is also energizing and wonderfully de-stressing. Perfect for unzipping after an ultra-busy day!

o Exercise will help you get stronger against colds and the flu: People who participate in a regular exercise program are less likely to catch a cold or become weak from one. Those who exercise report fewer symptoms and recover more quickly from colds.