Exercise: 7 benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

• The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

How To Enjoy Your First Date

Too many times new couples overthink their first date. They play various scenarios in their heads about what could potentially happen and work themselves into a frenzy before they have actually gotten together. The main idea of getting to know the other person takes a back seat to the worry about whether or not they are making a good impression -  are they touching their face too much, talking too much, not talking enough, and on and on.

The first date should be a time of getting to know the other person and listening and responding to what they are saying. How can you listen to the other person when you are going over what you are going to say and what you are or are not doing while he or she is talking? If you think about it, you are actually spending your time focused on yourself and forgetting that the main focus should be on the other person. You spend all day with yourself; give yourself a break and spend time with someone else.

So, you need to get out of your head and focus on the present moment. What is he saying that you can relate to? What is she doing that you would like to know more about? 

Another good idea is to remember that this is his first date too, and he is most likely just as nervous as you. Did he forget to open the door for you? Or not pull your chair out? 

Does she just seem to be talking about herself and not asking you questions? When you see these instances from the perspective that the other person is nervous too, it is easy to let go and see where the rest of the night might lead.
 

If you are nervous about bad breath, keep some mints in your purse or pocket. It would be good to have some Kleenex or a handkerchief with you as well. You do not need to bring the whole medicine cabinet, but having a few things with you or close to you will help to put you more at ease.

The main point to all of this is to spend time with your date having fun and enjoying his or her company. Life happens and sometimes things do not go as planned. 

If you keep an open mind (and heart) you can roll with whatever occurs. This may be the first date of many.

Relax and enjoy it!

TO THE APPLE OF MY EYES

When I first saw you, I was afraid to meet you;
when I first met you, I was afraid to kiss you;
when i first kissed you, I was afraid to love you; but now that I love you I'm afraid to loose you.

 

You are my passion, my life, my love. Without you I would have no reason to live. All the stars in the universe could not replace what we have together. I thank you for the love we have and your gentleness. Never forget me, as I will never forget you.

You are the sun in my day, the wind in my sky, the waves in my ocean, and the beat in my heart. All my dreams came true the day that I met you. I Love You! You are the sunshine of my life! Thanks for brightening my world with the warmth of your Love... You are the fire that burns the passion within my soul. I love You with all my heart... I want to be your arms, I want to feel your touch, I want your lips on mine, I need you very much.

When I looked into your eyes I didn't see just you, I saw my today, my tomorrow, and my future for the rest of my life...I love you!!!
You can fall from a mountain, you can fall from a tree, but the best way to fall is in love with me.

7 Ways of Boosting Your Metabolism

Many of us have a sluggish metabolism. This can make it really difficult to lose weight and extremely easy to gain weight. 

A slow metabolism can also make you tire out easily so you don’t get to enjoy all that life has to offer. However, there is good news. You can easily boost your metabolism naturally if you know how. Below, you will find 7 ways to increase your metabolism:

1. Early Morning Intense Exercise – A short burst of intense exercise when you first get up can do wonders for your metabolism. Dr. Oz has advocated for this method of speeding up the metabolism. The best part is you only have to do about five minutes of intense exercise to reap the benefit all day. The exercise you do can be really simple. Examples would include running in place, jumping jacks, and lunges. Of course, if you have a stair master or a jogging machine, that would work too. Just get your heart rate up for five minutes and cool down for two minutes.

2. Eat More Spicy Foods – Hot spices like curry, cayenne pepper, black pepper, cumin, and turmeric all help the body speed up your metabolism. There are other “hot” spices that you may not think of as hot but they react in the body in this way. They include cinnamon, cardamon, ginger, and nutmeg. Try adding these tasty spices to your soups, stir-fries, casseroles, and other dishes. Curry goes great in some type of salads like quinoa salads. Some people love the taste of cinnamon in their coffee. Just add it to the grounds before you brew it.

3. Drink Lots of Water – Water is magical in this way. Drink a lot of water and your metabolism will magically increase because the metabolic process needs water to fuel it. It’s even better if you make sure you are drinking alkaline water.

4.Keep Your Thyroid Healthy – To work efficiently, the thyroid needs selenium, zinc, copper, and iodine. However, the American diet is notoriously low in these important minerals. To get more of these minerals, eat more seafood and nuts.

5. Never Skip Breakfast – Unfortunately, in this fast paced world we live in, many of us have a tendency to skip breakfast or grab something nutrient poor on the way out the door. This is one of the worst things you can do for your metabolism. Always eat a healthy breakfast. This should include a healthy protein like eggs from pasture raised chickens and fruit bursting with antioxidants like blueberries or strawberries.

6. Don’t Eat As Much Late In the Day – Unfortunately, most of us eat more at dinner than we do at breakfast. We also tend to snack at night before bedtime. This is exactly the opposite of what you want to do to speed up your metabolism. Try to eat more earlier in the day and less at dinner. Plus, try not to eat for at least three hours before bedtime.

7. Build More Muscle Mass – Weight training isn’t just for body builders. Building muscle mass should be part of all fitness programs. Even if you can’t join a gym or buy fancy equipment, you can build muscle mass. A couple of cans of food or water bottles filled with water can serve as weights for your arms and you can use those big rubber bands (cheap) or your own body weight to provide resistance to your legs to build more muscle mass.

10 Obvious Signs a Guy Is Flirting with You

Ever wonder if that nice guy is flirting with you? There are a few proven ways that can tell you if he is interested in you. While it’s difficult to read body language at times, it’s possible if you know where to start. Here are 10 ways that men unconsciously and even consciously let you know that they like you. Take a look, see what you see and maybe you will find your love right now.

1. Lovely smile

A lovely smile is actually a good sign and, when it comes to flirting, it’s one of the surest signs he is interested in you. If you notice that he is smiling at you, there’s a good chance he likes you and wants to approach you. Maybe he is shy, so why not show him your confidence and courage by approaching him first? Of course, if you like him. After all, there is nothing to be ashamed of if you approach a man first. Just smile back, initiate a conversation with him and don’t try to play hard to get. Playing hard to get is a great boost, but often it’s a big turn off for guys.

2. Shy blush

Perhaps you know how it’s difficult to flirt with shy guys, but it doesn’t mean that you should avoid such type of man. If you notice that a guy blushes around you, this is one of the most obvious signs he is trying to flirt with you. However, not only do shy guys blush, any guy can actually blush when he sees a beautiful girl. Blushing is a bodily function that we can’t control and if he blushes around you, he certainly likes you.

3. Eye contact

This sign is a little bit tricky, but surely worth paying attention to. Eye contact is important during communication and we need to use this form of body language as often as we can. Depending on how long a man holds an eye contact with you, you can find out whether or not he likes you. If he holds an eye contact with you for longer than an average person, it might be a sign he is interested in you. We all make an eye contact when flirting, right? It’s the same for guys. If a guy holds a short eye contact, he might also flirt with you, he is just a bit shy.

4. Mirroring

Sometimes men mirror woman’s actions without even knowing it. Mirroring is another sign he is flirting with you. This ranges from mirroring blink rates to mirroring manner of speaking. For instance, you are laughing and he is laughing as well. The thing is, it’s natural for us to mirror something we love. Besides, a lot of singles dating websites advise guys to use mirroring technique when flirting with girls, maybe your crush does this too.

5. Hands on hips

If he stands with his hands on the hips or places the thumbs in the belt loops, he might be interested in you. This way, he is trying to show you he is a confident man and simply true macho. I personally don’t like when guys use this way while flirting with girls, but still it’s one of the signs he is flirting with you.

6. A flirting touch

If your crush touches you, it’s definitely a sign he likes you. But, when a guy touches you accidentally, this is absolutely another sign to watch for. It means the guy is trying to get your attention and find any excuse to continue conversation with you. Do you like that guy? If yes, flirt back! Most girls ignore this important sign, but you shouldn’t do it. After all, he might be your hubby!

7. Head Tilts

The way a man tilts his head can also signify that he likes you. If he tilts the head towards you, this means he’s listening attentively to each word you say. This also means he’s really attuned to what you are talking about and he’s really interested in conversation with you. I love that amazing feeling when a man is listening to me. I always appreciate it, even if I’m not interested in that man.

8. Dilated pupils

Sometimes our eyes give us away when we don’t want them to. When we are attracted to someone or something our pupils dilate and they become larger. When we don’t like someone or something, our pupils contract. If you notice that the eyes of the guy keep dilating, it’s one of the most obvious signs he adores you and is highly interested in you.

9. Raised eyebrows

Your crush may hide his eyes when he is around you because he likes you. He can keep his eyebrows a little bit raised as well. If his eyes are widened and his eyebrows remain raised while you’re talking, this is definite sign he is flirting with you. Watch for it and you’ll surely see it!

10. Fidgeting

Do you fidget when you are around the guy you like? I’m pretty sure you do and it’s okay. You are just nervous and it’s actually a good nervous. It’s all about expectation since you don’t know whether or not he is interested in you. If you see him fidgeting, this is because he’s interested in you and he is a bit nervous to start conversation with you.

6 sacrifices you should never make

We all have to make sacrifices throughout our lives. But some sacrifices can cause more trouble than they're worth. Marilyn Barnicke Belleghem, a registered marriage and family therapist in Burlington, Ontario provides some insight into things best kept to – and for – ourselves.

Relieve your stress and maintain healthy friendships by avoiding having to make the following sacrifices:

1. Don't give more money than you can afford
Some people have a hard time balancing what they want to give versus what they actually have, Belleghem explains.

Some feel the need to sacrifice all their money to a good cause. This can be a noble endeavour, but also not a practical one. Before you give money – to a charity, religious organization, even a friend – think about whether or not you can truly afford it, Belleghem says.

It can also be tempting to lend someone a large sum of money under the assumption you will get it back. But there are no guarantees. Even smart people get duped out of their hard-earned cash.

2. Avoid lending your car to someone
Not handing over your keys may seem like a no-brainer, but many women get coerced into lending their car to a friend or boyfriend, Belleghem says.  Even if you've sworn this is something you will never do, when faced with the situation, it's easy to think of it as a one-off. Especially if the person you are lending it to only needs your car for the day, or a couple of hours.

But a car is more than just a car – it's your driving record. "You are responsible for that vehicle even if you are not the one driving it," Belleghem warns. Before you lend you car to someone, think about the potential consequences – someone racking up charges on a toll road, the car parked illegally and towed, speeding or parking tickets and, at worst, getting into an accident.

3. Never lend your spouse or partner out to a single friend or co-worker who needs a date
We know, you're thinking we're crazy for even mentioning this one. Who's going to give away a loved one, you ask? What can often happen, Belleghem explains, is one half of a couple sends their partner to an event (such as a wedding or banquet) with a single friend or co-worker who needs a date. Not a good idea, Belleghem warns.

Though this may seem innocent and helpful, in Belleghem's experience as a therapist, this has led to problems, such an intimacy you don't want to encourage.

By sending your partner out with someone else, you are "putting them in a situation that is an opportunity for them to act like a couple," Belleghem explains. And though you may trust your partner, you are better off not giving them up for the evening to start with.

4. Don't give up your home or any part of it to someone you don't trust completely
We've all heard the story, or even experienced the house guest who wouldn't leave. Or the person who house-sits while you're away and leaves the place a total mess. It can seem like a nice way to help a person out, but be wary of giving up your home, or even your couch, unless you trust your potential house guest implicitly, Belleghem says.

Being too much of a helper without knowing who you can trust someone can lead to people taking advantage of you, Belleghem says. "You really need to have a good relationship with someone in order to let them into your home."

5. Avoid giving away too much of yourself
It can be easy to get so wrapped up in everyone else's problems that you completely neglect your own needs. Take care of yourself first, Belleghem says. Before you look at everyone else's sob story, think about how much of yourself you can afford to give, either emotionally, physically or intellectually.

It's great to be there for others, but before you try to fix everyone else's problems, check in with yourself. Ask yourself how you're feeling. Are you under stress? How is your energy level? Is there anything you can do to improve yourself before expending time and energy on others? You are not to become entirely selfish, just that you ensure there is time for you built into the time you spend on others.

6. Don't give up your belief system
As we become adults we assess the beliefs instilled in us as children and decide if we want to keep them as our own, Belleghem explains. This could be something as complicated as religious beliefs, or as simple as eating French fries with your fingers versus using a fork.

If you believe fries are best consumed as a finger food, so be it. You shouldn't have to compromise that, even if you get a sideways glance from your mother-in-law while out for dinner. "The creation of your own belief system is such an important developmental growth phase as you become an adult," Belleghem says.

You may also decide to raise your children differently than your parents raised you, or decorate your home in a way your parents hate. But in the end, once you have established your own belief system, it's important not to give in to someone else, Belleghem says.

To avoid had-I-known!