Personal Growth Cafe

September 6, 2017September 26, 2017

Who Else Wants a Workout That Reverses Aging?

You probably know that any form of physical activity beats sitting on the couch if you want to look and feel younger.

However, some exercises are more effective than others.

Researchers from the Mayo Clinic figured out how you can design your workouts to reverse the clock as much as possible in as little time as possible.

The Mayo team tested 3 different exercise programs on men and women under 30 and over 65.

After 12 weeks, high intensity interval training (HIIT) proved to be the anti-aging winner, compared to lighter cycling and lifting or strength training alone. That’s because HIIT made changes at the cellular level, enhancing mitochondrial function.

Participants over 65 had a 69% increase in their cells’ ability to take in oxygen and produce energy, while those under 30 had a 49% boost. While that might sound a little technical, it means slowing down age-related physical decline, including osteoporosis, arthritis, hypertension, heart conditions, and digestive issues.

Learn how to stay young. Follow these guidelines for a workout program that reverses aging.

High Intensity Interval Training to Fight Aging

1. Understand the concept.

High intensity interval training means alternating between short periods of intense exercise and gentler activities.

In the Mayo study, this involved 4 minutes of fast cycling followed by 3 minutes of easy cycling repeated 4 times.

2. Be consistent.

You’ll need to do HIIT regularly to see results. Aim for at least 2 to 3 workouts each week.

3. Proceed gradually.

Avoid injuries by giving your body time to adapt. You might start out with just a few minutes of HIIT, and work your way up slowly to 15 or 20 minutes.

4. Rest up.

The gentle periods are just as important as the more intense phase. That’s when your body becomes conditioned to return to your normal heart rate quickly.

Strength Training to Fight Aging

1. Build muscle.

Strength training may not rival HIIT for cellular changes, but it’s good at slowing down age-related muscle loss. Otherwise, most adults over 30 lose about 5% each decade.

2. Challenge yourself.

Heavier weights and lower repetitions will give you faster results. Try picking the biggest dumbbell that you can lift safely 4 to 8 times.

3. Take time off.

Work hard at the gym, but rest between sessions so muscles can heal and grow. Take a day of rest or do other activities like biking or running.

Other Anti-Aging Training Tips

1. Steady yourself.

Training for balance will protect you from falls and may help prevent some forms of dementia. Take a yoga class or practice standing on one foot while you brew coffee.

2. Stand tall.

Good posture helps you to look younger and puts less strain on your spine. It also enhances bodily functions like respiration, circulation, and digestion.

3. Target your whole body.

Include lots of full body exercises in your workout. You’ll burn more calories and increase your coordination. Plus, you’ll see more gains in functional fitness that prepares you to handle real-life tasks like vacuuming and yard work.

4. Engage your brain.

Your mental health matters too. In addition to exercising your brain with word puzzles, try physical activities that make you think, like waltzing or playing tennis.

5. Be social.

Connecting with others is like a fountain of youth. Work out with a buddy or go running with your spouse.

Any work out can help you manage your weight and reduce inflammation, but HIIT does more to maintain healthy cell functions as you grow older. Make high intensity interval training part of your formula for fitness and anti-aging.

What difference does being fit and feeling young have on you?

What are your considerations when working out?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

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September 6, 2017September 26, 2017

What we see depends mainly on what we look for. – Sir John Lubbock

September 6, 2017September 26, 2017

I am calm and relaxed in all situations

My ability to remain calm in challenging situations is one of my greatest strengths.

The ability to deal with adversity in a relaxed state ensures my success. I have the confidence to tackle any situation because I know I can stay calm, cool, and collected.

I wake up feeling relaxed and do my best to maintain that mental state until the end of the day. I may face situations during the day that challenge my ability to remain calm, but I handle them gracefully.

I know that I can only be upset by my circumstances if I upset myself. I dictate my emotions.

I value my ability to stay calm and relaxed. These qualities are good for my health and my relationships.

Life is more enjoyable when I can separate myself from stress and worry. I prefer to focus on solutions rather than bemoan my obstacles.

It is easier to maintain a calm attitude when I focus on solving the challenges in my life. Obsessing over the obstacles I may face inhibits my ability to deal with them effectively. I am at my best when I have positive thoughts.

Today, I feel calm and relaxed. I free myself from negative emotions and worry. I can handle any situation that comes my way.

I find each day to be a relaxing experience. I start my day feeling calm and stay that way until bedtime.

How are you going to use relaxation in your life?

What difference will that have on you overcoming stress and anxiousness?

Talk about that in the Personal Growth Cafe Community!

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September 5, 2017September 26, 2017

I discover solutions via creative outlets

September 5, 2017September 26, 2017

Five Ways to Stay Motivated Through Relationship Challenges

Whether you’re struggling with a new relationship or an older one, it helps to find the motivation to keep going.

It’s not always easy to see your love for each other when you’re experiencing serious challenges. However, a healthy, fulfilling relationship is worth striving for.

Try these strategies to keep yourself motivated through challenging times with your partner:

1. Figure out your “why.”

Why are you with your partner? Why are you still together and hanging on? Every relationship has an answer to this question. It’s crucial that you figure out your why and focus on it.

* You may be together because you started off as close friends, because you’re deeply in love and have passion, or because of children or other obligations.

* When you determine your why, it will help you rekindle your romance and figure out unique ways to overcome your challenges.

2. Remember the past.

Sometimes it helps to look back on the past and see why you fell in love in the first place.

* Your relationship will change over time as you evolve. However, remembering the past will help you figure out if it’s worth staying together. You may be able to go back and restore some of the initial emotions. The past can help motivate you in the present.

3. Seek a solution.

When you’re facing any difficulty, it’s easy to fall into despair and see the challenge as impossible to overcome.

* If you avoid viewing your relationship issues as impossible to solve, your mind will naturally start to search for solutions. You may suddenly find the answers around you as you look at other couples, watch TV, or read books.

* The key is to focus on finding a solution, rather than on how difficult and impossible the challenge is.

* Remind yourself that every relationship has a starting point and a middle point. You may be at the middle point with multiple challenges, but you can get past them and stay motivated to resolve your issues.

4. Stay connected to your partner.

One of the worst things you can do during a relationship struggle is to ignore your partner. This will make the issues worse and could destroy your love. Even if you need some space, avoid pushing your partner completely out of the picture.

* Whether it’s a daily meal together or a conversation late at night, it’s crucial that you continue to communicate with each other.

* Your efforts to stay connected may involve talking to your partner, getting outside advice from friends or family members, and getting therapy or couples counseling.

5. Find a reason to stay together.

Sometimes you simply need a reason to keep your relationship going.

* The reasons can include your children, pets, household, career, and other things that you have built together. The reasons can also be more subtle, such as you love seeing your partner smile, or you love the way they compliment your cooking.

* Whatever the reason may be, make it the center of your focus. It doesn’t have to be a monumental or enormous reason. It simply has to matter to you.

Your relationship doesn’t have to end because of challenges. Instead, find a way to overcome the obstacles and restore your love. These strategies can help!

How do you show value to your relationships?

How do you motivate yourself to stay positive in that relationship?

Talk about that in the Personal Growth Cafe Community!

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