When it is that time of the season, you know what comes along with it. Living in the south, you get use to the humid climate during the summers and there aren't many winters. However, when the season starts to change even a little so does your immune system. Suffering from a intestinal immune infection can only leave you with so many options especially when you can not take antibiotics. Fortunately, there is are natural treatments!!!!
Listed below are some great foods that relieve and treat ailments for colds and sinus infection. When you are suffering from these, make sure that you stay away from dairy foods, processed, & sugary foods and eat ONLY foods that are rich and dense. They will help get better faster.
My secret weapon is Echinacea. It is a natural growing herb that acts as a natural antibiotic. You should take this the first time you feel anything coming on. You can take this product up to 2 weeks. Longer than that is not recommended.
My 2nd weapon, Coconut oil. It has so many rich properties that fight off viral infections. It contains Lauric acid which is converted into monolaurin by the body which helps dissolve the bad bacteria. It also helps fight off fungus, bacteria, yeast and protozoans. ALSO, GREAT FOR EARACHES!!!
Anything spicy will naturally help clear your sinuses. So eat as many peppers as you like. Drink tons of water and load up on tons of veggies as they have antioxidant properties and phytonutrients.
Regardless, if you are new to the gym or have been around, machine weights and freestyle weights are both options that definitely benefit you. Whether you are a newbie or an experienced bodybuilder, each one has their pro's and con's but still should be used through out your workout routine because strength training is important to everyday functioning. It helps:
When you do weights machine, there are some machines to be extra cautious on. They are:
Free weights can include a number of different type of weights. They can be dumbbells, medicine balls, kettle bells, barbells, ankle & wrist weights, and the list just goes on. They even include resistant bands.
You can never go wrong with any of these types of weights. You just want to make sure that if you are going to do free weights that you practice good form. It is always best to get a trainer to start if you are a first timer to free weights. Machines are awesome when you first start on your own but again the gym staff will always help and show you the ropes if you are unsure how to use them.
Weight machines and Free weights are both great for everyday workout routines because they all create muscle confusion which is needed to prevent plateaus and create fat burn. However, if you consistently only do the weight machines by themselves eventually you could end up on a plateau which is why both is better than just one. With free weights, you will always have that variety.
Push-ups are great for upper body strength. They are great for your pecs, your biceps, triceps, lats, and core. You also work your glutes and a little of legs just by holding yourself up in plank though it is not meant to work that muscle entirely. A lot of people don't like push-ups when first starting out because they feel they can not do the full range of motion.
However, it is like I tell people, it doesn't matter how you do your push-ups as long as they are being done correctly and you give it your all. It doesn't matter how many you do just as long as you keep trying. Don't quit because you feel like you can not do it.
Push-ups are great and I highly recommend them. There are numerous of push-up variations. You just need to find the one that is right for you.
How to do push-up: Make sure hands are shoulder length apart while you are on your stomach. Then, make sure that your elbows are pointed towards your toes. A lot of people mistaken this position for a T shape which can cause injury on your rotator cuff if they are right at shoulder level. Make sure that your hands are right along the side of your chest. Make sure that your fingers are together and not spread apart. You can also use your fist to do your push-ups. Curl your toes inward, engage the core by tucking the pelvic in and tighten the glutes to raise yourself into a push-up using your arms completely then come about a couple of inches hovering the ground. Make sure that you are using full range of motion.
Modified: If you are not able to do a full push-up, then there are modifications. You can do them again a bench, chair, or even the wall until you feel safe and comfortable doing full plank one. You can even do them on your knees.
Below are the most common mistakes when doing your pushups:
1) Swayback: This usually happens when your hips are dipping into the ground and your body looks like a banana. You want your body to be like a board. This can cause lower back issues and cause injury in the that area.
2) Elevated Glutes: This is when you have your butt raise and you usually look like you are about the go into down dog position. This position is usually fixable when you engage your glutes muscles and lower your hips.
3)Breathing: People often forget to breath when they are working out let alone doing pushups. Make sure you are exhaling on the force of pushing and inhaling going down.
4) Head alignment: Make sure that your head is not below your heart or looking up as this can cause stress on the shoulder and neck area. Give yourself space between your neck and chin. Look 2 inches about your fingertips.
5) Dead legs: Sometimes, we forget to engage the leg muscles because we are so focused on upper body. It is so important to flex them while you are coming up and down. The core consist of 4 major muscle group: the core, back, glutes, and quads. All those muscles are working at once.
6)Half Reps: You have to completely go down in order to get the full benefits of this exercise. You are not going to get any results if you are only going half way. If you are not able to go fully down then you can always do a modification till you get strong enough to challenge yourself. Straighten your arms when you fully come up on your push-up and make sure your arms are at 90 degrees when going down.
7) Push-ups on the knees: If you have been doing these and are not noticing a difference in your strength over time, you could be possibly be doing them wrong and hitting the wrong chest muscles instead of the right ones. You can try doing Bear Crawl push-ups or bent knee push-ups which will help you target the right ones.
Overall, my opinion is that push-ups are the best if you don't have access to weights, if you are trying to build your strength, and are more effective than weight bearing exercises without the extra pounds.
FREE WEIGHT VS RESISTANCE BANDS!!!!
There is a lot of controversy about free weights and resistance bands. Some people think that you can not get big muscles with bands and you will with the free weights. Each one has their perks and downfalls but both are very effective. Everyone will always have their own preference.
Resistance bands: give constant tension, are great for travel, work on a horizontal plane and not just a vertical plane leaving you more exercise options for everyday movement while not having to rely on gravity like free weights. They also help build your endurance, strength, and provides progressive resistance while providing tensions which means you won't cheat during your reps. They also decrease your body fat. Great for recovering injuries.
Free weights: They do provide increase muscle bulk and increase muscle strength. They allow variable speed of movement. They do decrease body fat also.
Free Weight cons: They only work in a vertical plane, are expensive or can be, not good for traveling, and if you are not careful you can injure yourself. If you are recovering from an injury, make sure you go light so you don't further injure yourself.
Depending on what route you take, it is a good idea to test around to see which ones you prefer or work better for you. If you have previous injuries or new to working out then the bands are the way to go so you can start building your endurance and strength. Then, as you progress after a few week you can start implementing weights which will totally rock your workouts out.
I have always been a fan of free weights but due to personal injuries and research, I now recommend that people do both to provide adequate muscle confusion so your body doesn't know what is coming.
Also, when you utilize both during your workouts, you get maximum results and benefits giving you better endurance, coordination, agility, and strength. So, you really can not go wrong with either.
If you have any questions related to this topic, please ask. I will gladly share any information that I know to help you.