Simple Exercises for your Workout

Starting a fitness workout programme is very easy and no need for fancy equipment, that costs a fortune. Get going with three exercises that cover the three parts of the body. With these easy exercises that can be performed everyday they will improve your physical shape and improve muscle strength.

Let’s get going. The first exercise which covers the upper body is the simple push up.

Easy to perform and just requires your body weight.

The next exercise is the sit up. This exercise covers the mid body.

The final exercise of the three is the squat.

Three exercises to give your body a full workout. Can be done at home, hotel room when traveling and at the office or work place. How many of each exercise do we perform. This is not technical, but very simple. I work at using time rather than the number of reps. With reps, you can cheat the exercise and not complete each one correctly, you just want to finish the exercise and move on. So technique is sacrificed, But with time, the number of reps done does not matter. As long as you complete each rep correctly, Doing them right helps the strength of that body part.

There we go simple but effective and of course there are numerous variations to each exercise to make the workout more interesting and refreshing.

My Sinus Infection

Our bodies are prone to some sort of illness throughout our life. Common colds, flu and a lot more more serious types. One set back I regularly suffer with is sinus infection, apart from being diagnosed with diabetes. Over my many years this infection has really took it’s toll on my quality of life. If you suffer with the complaint you would understand and if not thank your lucky stars. The pain is out of this world, headaches, facial pressure, at times difficult to breathe properly.

This last bout has been on going now for six weeks, which is unusual, as they normally last about a month. 

Update on the sinus infection, still going after 3 months now, definitely chronic sinusitis. I have been back to the doctors, more antibiotics. Using sinus rinse and steam to help, which has given me some relief and pain killers to ease the headaches and the facial pain. 

The doctor said he would order a CT Scan, which he now tells me is not going to happen. No idea why and no reason given. So now have to wait for an appointment at the ENT. Which no doubt will take 18 weeks or more to come through. Will keep you up dated.

It looks like I have to put up with the ailments until who knows when or pay for private health care. This is looking the way to go.

Meditation and Diabetes

How can meditation help people with the stress connected to the condition, of diabetes? This is a good question. My answer follows the line of calming the mind. Through meditation I have found that the process reduces stress of everyday life. This then has a better control of diabetes. With my own meditation I have also seen signs of lower blood glucose levels.

I have an improved focus in other areas of my life, and less depression and anxiety are all potential benefits of including meditation in my daily routine.

Diabetic Story is one of my blogs. The focus is about my day to day diabetes and features topics of information to help the diabetic community. Take please a look, I hope you find interest in reading the blog.

Eating to Become Healthy

What you eat does have an affect on your health. The foods you put into your body can

Eight valuable tips to start your healthy eating habits.

  1. Eat more vegetables and fruits. Vegetables and fruits are undeniably healthy.
  2. Limit processed foods.
  3. Read labels.
  4. Stop eating refined carbs.
  5. Avoid vegetable oils and spreads.
  6. Steer clear of added sugar in any form.
  7. Limit alcohol consumption.
  8. Substitute vegetables in recipes.

Getting Fit For What?

Are you thinking about getting fit for summer? Well that is if we are allowed to. Getting fit to crash the beach or because you thought it is about time I started to look after my body. Well looks at what we must do first.

boy running on treadmill to promote health clipart
  1. Exercise Daily. Exercise daily for at least an hour.
  2. Eat the Right Foods and Portion Each Meal. No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets and chocolate
  3. Keep Track of Calories and Food Intake Per Day.
  4. Be Sure to Get Sleep.
  5. Stay Motivated.

First thing is first, if you have not been on a fitness programme for a long time or you are just starting. Best to go and get a full medical check up from your GP, medical provider. Doing this will ensure you don’t have any underlying problems.

Also remember take your exercise easy to begin with. Three days a week and slowing at first. Then build on your success when you feel the going gets easier.

Habits for Healthy Peaceful Life

8 Habits to Lead A More Peaceful Life :

  1. Stop yourself from being judgmental
  2. Say ‘thank you’ early and often
  3. Smile more, Be yourself
  4. Don’t worry about the future
  5. Listen to understand, not to respond
  6. Don’t procrastinate
  7. Prioritize yourself
  8. Stop criticizing

Found this on Twitter, I think it is the full purpose to a healthy life. What you sow, is what you reap.

Healthy Mind – Healthy Body?

What is meant by healthy mind healthy body?

Does this actually mean what it says? For many people, mental health feels like a barrier to achieving their desired level of physical wellness. However, there is truth to the phrase “healthy body, healthy mind.” People struggling with physical health problems are more likely to have poor mental health as well.

6 Steps to Greatness

I have been reading a book by Robin Sharma titled “The Greatness Guide” Full of information, short chapters of great ideas that can make you great. I follow Robin on his YouTube channel, he gives wise tips and ideas to hopefully make you successful in your own personal life and in the business world. Well worth checking out his books.

Back to the post, this is my 6 steps to greatness, they are in particular order. Just short sentences in each point. So to the first.

1. Be Inspiring. How? by researching people and just famous individuals. Check out the local newspapers. See what people are about and if you find interest in their accomplishments, take a leaf out of their philosophy and emulate their success in your own way.

2. Listen. Become a good listener. I mean really listen to what other people are saying, always let the person finish. Then come in with your opinion. Someone who listens and does not butt in is more likely to have their opinion taken on board. This takes time and patience. We all want to jump in and argue our point without listening. Don’t do it. Become a great listener.

3. Be Confident. I don’t mean with a swagger of arrogance. Make decisions and stick to your feeling. Confidence is what makes you great. You made your decision and have gone with the result. Right or wrong, it is done.

4. Read. Read great books about people, never stop reading. We can always find interesting ideas from the written passages that will can take into becoming great.

5. Stop Worrying. Perhaps I have only become a little great. This point is the one I find difficult to overcome. My wife always tells me I worry about every problem that comes my way. If I don’t have something to worry about I will find one. My wife’s mom had it summed up, never cross a bridge until you come to it. True words.

6. Be Great. Be great to everyone you meet. Good manners, Please and Thank You are signs of great people. Say them to all. In supermarkets, coffee shops and about everywhere. It costs nothing and you will be surprised to the response you will get.

Well that about sums my steps to greatness. Don’t forget be great everyday.

Healthy Fruits For Diabetics

Although this post is based towards diabetes, the information is also relevant to everyone for healthy nutrition.

What fruits are the best for diabetics that do not raise the blood glucose levels? Everyone should be eating more fruit and five a day is a target that would best be achieved for a healthy eating regime. This is just as important if you are diabetic or not. The list below is a guide line to the best fruits suitable.

  • The list below is a another example of the best fruits suitable.
  • Blueberries.
  • Strawberries.
  • Blackberries.
  • Grapes.
  • Apples.
  • Watermelon.
  • Avocado.

It is important, if you have diabetes, that you should be cautious, however, as certain fruit choices may affect blood sugar levels more than others. It’s important to learn which fruits affect you the most, plus how to make smart decisions about which fruits you consume, and understand proper portion sizes.

Types of Fruit to Limit

There are a number of fruits that should only be consumed in limited amounts if you have diabetes. Dried fruits, fruit juices, and fruits that may be high in sugar and low in fiber should generally be limited or avoided.

Dried Fruit

Dried fruit, while delicious in trail mix and on salads, is a super-concentrated form of whole fruit that goes through a drying process, which results in a food that it’s higher in carbohydrates per serving than fresh, whole fruit. Dried fruits may also contain added sugar and could be lower in fiber if the peels have been removed.


Even 100% fruit juices can cause glucose spikes. The body doesn’t have to do a great deal of work to break down the sugar in juice, thanks to the removal of nearly all the fiber. therefore, is metabolized quickly and raises blood sugar within minutes.

Drinking Juice can also tack on extra calories without affecting your satiety and therefore can work against weight loss efforts and can even promote weight gain.

Researchers in one study found that consumption of whole fruits such as blueberries, grapes, and apples was associated with a reduced risk of type 2 diabetes, whereas consumption of fruit juice was associated with a higher risk of type 2 diabetes.

Instead, try cutting fruit juice with water to reduce the amount you’re drinking, make your own juice from whole fruits and vegetables, or swap fruit juice entirely for whole fruit—fresh or frozen—wherever you can to reap the big benefits of fiber and nutrients.

Remember your five a day, make your fruit intake variable as there are many varieties of fruit. Check out the fruit stall at your local supermarket.

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