5 Benefits Of Mindful Breathing Exercises

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The importance of breathing correctly is well-known and it’s beneficial for your overall well-being. Mindful breathing exercises are about being conscious of your breathing and taking time to inhale and exhale deeply. Deep and controlled breathing exercises have a positive effect on different aspects of your health and should be an important focus of your fitness routine. Activities such as yoga, martial arts, and meditation incorporate mindful breathing and it complements many other types of sport. Here are five benefits of mindful breathing exercises. 

Improve your posture

Incorrect breathing can be a cause of bad posture. In fact, your posture is directly linked to your breathing. If you try breathing deeply you’ll immediately notice your body naturally straightening up. If you would like to monitor your breathing and posture more closely, you could invest in a fitness gadget from obvus.me. You can connect these to an Apple watch, for example. This way you can ensure you practice mindful breathing to benefit your posture.  

Natural detox

Mindful breathing helps to enhance your detoxification system. First of all mindful breathing exercises are a relaxing activity. It helps to reduce the acidity level in your body caused by stress. Deep inhaling and exhaling also help to get rid of toxic carbon dioxide in the body. Deep breathing also gets your lymphatic system flowing properly which naturally detoxifies the body. 

Improve your blood flow

One of the main health benefits of deep breathing is that it improves your blood flow. This helps to get more oxygen around the body which ensures better functioning of your vital organs and your immune system. A cleaner blood supply helps your immune system fight infection and makes you recover faster. Mindful breathing helps you absorb the vitamins and nutrients you need as well. 

Reduce anxiety

Deep and controlled breathing is also a great way to detox the mind. Mindful breathing exercises are an important part of mediation and help to reduce stress and anxiety. Many psychologists suggest breathing exercises as a way to calm down and gain some perspective. It allows your heart rate to slow down and balances your hormones as you take in more oxygen to the brain. The body releases feel-good endorphins during deep breathing.  Mindful breathing also helps you sleep at night. If you suffer from insomnia, especially if it’s due to stress, you should practice breathing exercises before bed.

Improve digestion

There are also mindful breathing techniques for digestion. Deep breathing helps supply your digestive system with more oxygen allowing it to work better. It encourages blood flow to your intestinal tract which improves digestive action. Mindful breathing also has a positive calming effect on your nervous system which results in better digestion as well. 

Mindful breathing exercises are not only a calming activity, but they have a positive effect on your health overall. Look at some online tutorials or speak to a trainer in your gym and find out how you can incorporate them into your workout, and immediately feel the benefits.

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5 Trendy Christmas Gifts for Tween Girls For 2020

There’s nothing more daunting than trying to please your tween daughter. And with the holidays right around the corner, you could be feeling the pressure to find her the perfect Christmas present.
It’s already hard enough to keep up with the youth’s trends, and you don’t want to disappoint your daughter with “uncool” presents.
Not quite sure what Christmas presents to buy for the tween girl in your life? Don’t start sweating yet… Here, we’re going to unwrap this year’s list of trendy Christmas gifts for tween girls. Just keep reading to find out what they are!

  1. Jewelry
    Chances are, your tween has already raided your jewelry drawer and likes to accessorize herself with pretty, sparkling pieces. So, what better thing to gift her than her own jewelry?
    Tween girls would appreciate anything from rings, necklaces, bracelets, and earrings. The jewelry you choose doesn’t have to be super fancy, either, so feel free to purchase a few different accessories to package together to give her some options.
    Hunting for beautiful, high-quality jewelry worthy of your tween’s attention? Check out  DreamlandJewelry.com for some inspiration!
  2. Instant Polaroid Camera
    Is your tween constantly on her phone? This Christmas, gift her an instant Polaroid camera that’ll keep her away from her screen and more present.
    These cameras are popular with tweens because photography is so in this year. Your tween will fall in love with taking selfies of her and her friends or exploring nature to capture some cool shots.
  3. Neon Decor Signs
    Help your tween spice up her bedroom by gifting her an adorable neon decor sign. There are many different kinds of signs to choose from including the following, which are popular among tween girls:
    unicorn
    lightning bolt
    cactus
    smiley face
    rainbow
    The bright glow of the sign combined with the fun variety of available shapes is sure to put a huge smile on your daughter’s face this Christmas. Just make sure you include batteries!
  4. Personalized Journal
    It’s important for young girls to be encouraged to write down their feelings, even if it’s only a sentence or two. Journaling can be beneficial to a person’s mental health and mood, so gifting a tween girl a personalized journal is a great way to support this.
    Nice-looking journals can be found nearly everywhere (Target and TJ Maxx always have cute ones!), and you can personalize them by getting them monogrammed with your tween’s initials.
  5. Scrunchies
    To tween girls, scrunchies are very cool. They’re cute, easy to find, and are relatively cheap, so you can easily make your tween’s entire Christmas by gifting her a whole bunch of scrunchies in different colors and textures.
    Pay attention to your tween’s style; does she like patterns and bright colors or does she prefer a more simplistic look? Keep this in mind when you’re purchasing scrunchies for her and she’ll no doubt love it!
  6. Make the Holidays Special With These Christmas Gifts for Tween Girl. The tween girl in your life is navigating that rocky transitional period between childhood and her teen years. This Christmas, make her day extra special with the perfect gift. Now that you’re aware of 2020’s best Christmas gifts for tween girls, you can start shopping with confidence!
    Did you enjoy this article? If so, make sure to read our other posts about all things fashion.
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Get Fit Fast When You Absolutely Hate Exercise

Do you absolutely hate exercise? Maybe you want to get fit, but you just don’t quite know which steps you need to take in order to achieve your goals. Either way, the first thing that you have to understand is that you are certainly not alone. You don’t need to be a gym hero in order to improve your health. There are so many ways that you can improve your fitness without going to the gym, and if you want to find out more about that then take a look below.

Find your Groove

Don’t force yourself to try something that you just don’t enjoy. Instead, find ways to workout that fit the personality you have. If you are a very social person then try and find something that engages you on a social level. It may be that you need to take a group dance class, join a sports team or even go for a walk with friends. Connecting with your friends and your family is a fantastic way for you to avoid working out alone and you would be surprised at how easy it is for you to not only get the best result out of your workout but also your fitness journey in general. You can even buy some home gym equipment if you don’t feel as though you’re a social butterfly.

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Be Patient

It may well take a while for any new behaviours to become habit. It’s vital that you give yourself time to get into a new regular routine. One way would be for you to try and be active around the same time every single day. Exercise can be addictive, but in a good way. If you try your best to stick to a routine, then you may find that you eventually begin to crave that routine, and this will make a huge difference to you overall.

Build it In

Build any activity into your schedule and into your lifestyle too. If you do this, then it won’t feel as much like a chore. There are so many ways for you to fit your workout into your life, and most of the time it doesn’t involve giving up something else. You can get active as a family if you don’t want to give up your time with them, and you may even find that you are able to reap the rewards much more efficiently.

Break it Up

Believe it or not, it’s okay for you to fit any physical activity in when you can. You should try and get around 150 minutes of exercise a week, but if this sounds overwhelming right now then try and add two or even three sessions of short activity during the week. When you do, you will soon find that it all adds up. You can do some quick yoga in the morning and then you can easily go on to add other elements to your routine. This could include getting a stop or two earlier off the bus and then walking, for example. Little things like this can make a huge difference, and the best thing is? It doesn’t feel like exercise.

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Tips to help you Lose Weight & Keep it off

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Losing weight is challenging, and if it were easy, there would be no need to review this type of information. However, the reality is that taking off weight and keeping it off isn’t always an easy feat and will take commitment and dedication.

The following tips will help you shed unwanted pounds so you can feel good about yourself and live a healthier lifestyle. You’ll not only be able to lose it, but you’ll be able to keep it off for the long-term. If nothing else, you can use these ideas to help you start mapping out how you want to tackle your situation and in which areas you believe there’s room for improvement.

Monitor Your Health & Habits

One tip to help you lose weight and keep it off is to monitor your health and habits. Invest in a fitness tracker that monitors important items such as your steps, blood pressure, calories, and sleep. When you’re aware of how you’re living and what you are or aren’t doing right, you can make positive changes. You’ll become more aware of what’s helping or hurting your cause and can implement new techniques for losing weight and keeping it off.

Find Exercises You Enjoy

Another way to lose weight and keep it off is to find exercises you enjoy doing. Working out won’t feel like a chore, and you might look forward to burning some calories. Mix it up often, so you’re using different muscles and don’t become bored with your routine. Commit to moving more daily and getting regular exercise so you feel good and the pounds start falling off.

Modify Your Diet

Not only will your mood improve when you eat well, but you’ll be able to lose weight and keep it off over time. Get in the habit of cooking for yourself at home and using fresh ingredients that taste good. Monitor your portion sizes and avoid consuming a lot of junk food and sugar. There are plenty of healthy recipes to choose from so you can create a weekly menu that will help you lose weight. You’ll have more energy for working out when you eat nutritious foods too.

Weigh Yourself Weekly

You may not know how you’re doing when it comes to your weight loss goals unless you track this important indicator. Therefore, weigh yourself weekly, so you know exactly what you’re working with and how much you want to lose. If you’re struggling to lose weight week after week, then it’s a good sign that you need to change your habits for better results.

Be Patient

It’s important to remember that losing weight takes time. Be patient and don’t stress yourself out about it if you don’t notice better scale readings right away. Continue to work hard and not give up so you can move forward in a positive direction. Keeping the weight off will require you to live a healthier lifestyle overall. Avoid becoming frustrated or you risk falling into old patterns that will stop you from meeting your weight loss goals.  

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3 Sure Fire Ways To Get Fit Fast

Getting fit means different things to different people. You might want to tone up, lose weight, get a six-pack, get rid of the wobble on your thighs, or train to run a marathon. No matter what fitness means to you, there are some common strategies you can employ to increase your chances of reaching your fitness goals. Take a look at these three ways to get fit fast.

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Yoga

If you have always thought of yoga as an exercise that belongs in the realm of dreadlocked hippies who enjoy the sweet smell of jasmine incense sticks, you’d be wrong. Doctors are now prescribing courses of yoga to help those individuals who need to lose weight quickly and those patients who struggle with their mental health. Yoga is great to help you get fit fast because it encompasses a range of disciplines. By moving your body into a range of challenging postures, your flexibility will increase. You will also strengthen your core, making many other exercises easier to do. 

Yoga also gives you a sense of inner calm through a range of breathing exercises. You can channel your thoughts into the present rather than worrying about what may or may not happen in the future. With a more optimistic outlook on life, your mojo for exercise will be found and you will be more motivated to get fit fast.

Strength

Getting fit isn’t all about running a 5K in a personal best time or being able to row a thousand meters in under eight minutes. This is great for your cardio fitness, but what about your strength? To increase your strength levels, you need to have a go at weights and crossfit. You can get better at pullups for crossfit by doing a range of exercises and reps that boost the strength of your biceps and triceps such as inverted pull ups or deadlifts. It’s crucial that you do a range of these sorts of exercise twice a week so your muscles retain their muscle memory. Becoming strong through yoga, cross fit and the bench press will help your muscles work harder for longer, increasing your stamina and getting you fitter faster.

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Get Outdoors

Don’t assume that you need to head to the gym to get fit. Yes, you could hire a personal trainer or you could venture to the gym for two hours a day seven days a week but you will end up over exerting yourself and causing injury. It is the quality, not the quantity of your workouts that is important. Think about heading outdoors and enjoying some cycle rides, hiking or running. You can embark on some HIIT to increase your fitness levels. High intensity interval training involves short intense bursts of energy on your part. For example, when running, sprint for sixty seconds at full pelt before walking for thirty seconds to recover. Do this ten times to create a short workout that boosts your stamina and endurance. Being outside can be fun and more invigorating than heading to the gym.

You can get fit fast. Find your mojo and get motivated by following this guide.

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