5 Ways that Exercise Optimizes Your Health

If you want to become healthier, stronger and perform at your peak, then making exercise a regular part of your routine might work for you. But there are some obstacles that you will possibly encounter during your journey to becoming your best self. Regardless what this obstacle may be, there are ways around them. Continue to work hard and eat right.

In doing this, you will reach your fitness goals and become a better version of yourself. In this article, we are going to take a closer look at how exercise can help to optimize your health.

Surely, if you apply the tips in this article, you are more than likely to get massive returns for your hard work at the gym or home.  And remember that your diet plays a major role in your fitness journey. So, if you eat right, you are likely to get double returns for your effort.

Let us now see some ways exercise can improve your health.

  1. Helps to boost your brain power and vitality

This is by far one of the best benefits you are going to get from exercising. A recent study shows that engaging in regular exercise is a sure way to improve your mental capacity. Strength training (weight lifting), aerobics, and cardiovascular exercises are most effective when it comes to brain development.  Ideally, your workout should be 30 to 45 minutes long. Anything longer is likely going to overwhelm you. When exercising, ensure that you maintain a moderate intensity. Especially if you are new to working out. As you progress however, strive to challenge yourself even more. You could get better results in less time.

  1. Helps to combats health conditions and heart disease.

A lot of people suffer from health conditions like high blood pressure, heart disease and more because they don’t exercise at all. Creating time to work out on a regular basis can prevent you from having a heart-related issue. When you exercise, your body secretes a chemical called (HDL), this chemical helps to reduce your cholesterol level, thereby reducing your chances of having cardiovascular problems in the future.

Also, regular exercise can help to repel other ailments like diabetes, cancer, stroke, arthritis and many other debilitating conditions.

  1. Helps to maintain and improve your physical strength and fitness

If you exercise regularly, your muscle strength and endurance will become stronger. This is obvious because exercise encourages the quick delivery of nutrient and oxygen to the tissues and muscles.

  1. Helps to boost or promote fat loss.

One of the major reasons why a lot of people want to workout is to lose weight.  When you exercise, your body begins to burn excess calories that you don’t need.  One thing you must have in mind is that you don’t have to go the gym in order to lose weight. You can lose weight at home, even without the use of fancy gym equipment. While at work you can become more active by taking the stairs instead of an elevator and taking a brief walk during your break period.

There is certain information you need to be abreast with if you are serious about losing weight. For starters, you have to know how to count macros, measure your body weight and your fat level.

  1. Help to improve your mood.

Not all days may be exciting and pleasurable, so when you are having a hard day and need to lift your emotions, or you simply need to blow off some steam, consider engaging in some physical activity that you love.

When you do this, you are likely going feel a whole lot better about yourself.

In all, exercise has a lot of benefits that can improve the quality of your life and prevent you from a lot of health conditions.

Even better, you can embrace the body you want and look your best.


*This is a guest post by Julian Hooks.*

Fitness Motivation: How to Get It and Keep It


Sometimes exercising can seem very exciting at first glance. You may think about your goals, set them and started executing rigorously for a few days. Then the days go by and you start feeling the repetitiveness of your routine, get tired, or bored (or both). Finally, you get stuck and don’t feel nearly as motivated to progress as when you had that moment of inspiration when you first started your routine.

These are tips to keep your motivation up and be an active person for a long term.

All these points work well when you have your exercise gear in optimal condition. One of the most important pieces of gear is the elliptical machine for a workout. Cardiovascular exercise is essential to start any routine and most of the time, finish it correctly.

Here are some tips on keeping motivated:

Set more reasonable, achievable goals

It’s very exciting to start every routine with a lot of enthusiasm and, of course, a lot of energy, but it can all go to waste if you don’t know how to manage it properly. You don’t have to do all the hardest exercises and routines on your first session or week, even if you are capable of most of them. That is because, in the long run, you may get overwhelmed by exhaustion, impossibility to accomplish the goals you weren’t prepared to confront in the first place and ultimately, disappointment.

Set yourself up with some realistic goals before you start your new exercising routines, and keep them that way until you developed the skills, endurance, and strength for you to progress to the next level. So, the next time you restrain yourself from using all your energy at once, remember, you don’t have to be exhausted to reach your goals. You just should progress into control-filled routines slowly. If you do it right, you shouldn’t be worried if you don’t end up fatigued. After all, you need to control easier routines to aspire to harder ones.

Make it more exciting

Feeling like you don’t have fun with what you are doing? Maybe it’s time for you to put some spice to it. Maybe you like the activity, but the place you are doing it is not exciting enough for you. Don’t like closed spaces? You could use some time at the park. Very quiet places bore you? A loud gym with blasting speakers could be what you need! The thing is, find some fun in the exercise you are doing so you can enjoy it and keep doing with all of your attention and enthusiasm.

Set the bar low and start small

After a while of doing exercise, you might see that the best and most effective way to progress is doing it little by little and developing strong foundations on the way there. As discussed in my first point, you don’t have to push yourself to the limit every time you are new to a routine or type of exercise. You can simply start small and progress into bigger, more complex challenges. In fact, it is way harder to perform certain tasks when you have just started exercising recently. You may see other people and think you are not giving all you have because it seems easier for them to do the same. Those people frequently happen to have already accumulated way more hours into this than you. Doing the same activity for someone with a fitter body is way easier. So, remember, start small and once you find comfort, do a more complicated version of it, until you can control it and subsequently progress.

Workout with people who will cheer you on

It is not forbidden or a bad idea to watch other people exercise to get some clues or references to your routines, but it is also not a bad idea to share your experience with positive people. You might find people that are more experienced than you, but sadly, won’t necessarily help you progress. Make sure you share your exercising experience with people who will encourage you, motivate you to reach your goals and who notice your progress. Surround yourself with these types of people when enrolling in this experience. Remember, humans are social creatures, so having a pal on the gym or park can motivate you a lot.

Track your progress

Have you ever lost sight of something you were doing progressively? Do you find it frustrating to lose perspective of your progress and goals? That is the reason why it is important to track your progress when you are pursuing physical goals like these.

You may never lose perspective of what you do when you pay attention to your progress. It can help you to get back on the track when something happens, and you must stop for a while. It is even useful when you feel “stuck” in your routines, and nothing seems to make you stronger or more focused. This can help you change direction and even create a new set of goals every now and then.

**This was a guest post from blog contributor, Jack Fleming. If you’d like to also be a contributor to Zen Beginnings, please let me know in comments section. 🙂

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5 Proven Benefits of Meditation for a Healthy Life


Meditation has become a real trend nowadays. The real reason behind the popularity and prominence of meditation is due to the numerous and apparent significant benefits of doing it. In actuality, the practice of meditation does not only focus on the health of the mind. Although this has been the well-known reason why meditation is helpful, there are quite a lot more than that.

It is important to note that aside from the improvement of the state of your mind, meditation can certainly help you in many other ways. These ways include the improvement as well of your overall health and wellness. While others could think of a concept, indoor cycling for health improvement as an example, meditation is a total package that could give you different essential benefits.

These are the 5 proven benefits of meditation that could lead you to a healthier lifestyle:

  1. Reduce anxiety & stress

One of the most apparent benefits that you can get from meditating is the reducing of anxiety and stress. Meditation practices are found and proven to be a good form of therapy for relaxation. Know that when you meditate, you actually release the entire toxins inside your body and mind which usually the number one causes of anxiety and stress are.

Try to do meditation every morning once you wake up. It will make you feel even more relaxed and energized all throughout the day. Hence, keeping your mind healthy and make you feel even more ecstatic even on stressful things and events.

  1. Improves your ability to focus

It is important for you to note that relaxation of the mind does not only reduce your stress and anxiety but also it improves largely your ability to focus. When you do meditation routines and patterns, you allow your mind to be fully calmed and relaxed. This allows your mind to be in a very peaceful state.

Accordingly, when you are at your peaceful state – you actually enhance your ability to focus on things and circumstances. It engages your brain and mind to clearly see and feel things thoroughly.

  1. Helps to lose or maintain weight

Overweight and obesity problems have become a real concern in the recent times. It is proven that one of the most obvious reasons for these is due to stress and anxiety. Many people who are experiencing tremendous stress and anxiety are seen to be the people who suffer as well obesity and overweight concerns. Stress eating is largely the reason for this.

In line with the point and fact that meditation can largely reduce stress and anxiety, it clearly shows that doing meditation can help as well maintain and even lose weight on a regular basis. Moreover, not only that meditation can reduce and omit the stress eating behaviors but also it can develop efficiently the control for cravings and excessive eating activities.

  1. Increase your life span

Note that sicknesses and illnesses are usually caused by stress, anxiety, and depression. In line with all the points of facts given in this piece, you will surely come to realize that meditation practices can improve your overall health status and condition.

Additionally, meditating regularly can actually make you even healthier mentally and physically which can result to the increase of your life span in totality.


  1. Meditation helps fight depression

Aside from stress and anxiety, meditation practices have been found to be very effective in fighting depression. It is seen nowadays that people who suffer depression are actually prone to suffer more since they apparently relapse from doing medications and therapies.

Now, studies and research show actual data of people who were encouraged to do meditation practices are not relapsing from their therapies and medications. Hence, these non-relapsing activities allow for the sufferers to easily cope with their depression.

In conclusion, meditation is not merely for relaxation. These 5 points reveal that the benefits you can get out of it are truly significant. Furthermore, it seems that meditation can apparently help you to improve the overall quality of your life.

Running + Meditation: Supercharge Your Brain and Body

I first heard of meditation about 18 years ago while running through Central Park one early summer morning. I saw a group of people sitting a circle with their legs crossed and eyes closed. One person was guiding them through a series of “Om” chants and I didn’t know what it meant at the time. I was intrigued, so I sat next to a tree not too far from the group and watched intently.

I must have had a look of bewilderment, because a woman approached me and said, “They’re meditating, if you didn’t know.” I was out of breath from running six miles but by listening to their chants I felt amazingly calm. My breathing slowed down drastically and I found more focus when I ran the remainder of the time.

I am currently being guided by The Isha Kriya Meditation with Sadghuru. I believe I’m on my 100th day of meditating and I can’t believe the wonderful changes that have occurred in my life. I am running again and in reading this guest post it’s taught me how meditation can really supercharge your running state. Hope you enjoy it.


Almost all of us want to be the best versions of ourselves. We all want to be successful at our chosen field. We all want to prosper in our personal, social and professional life.

But with these overwhelming demands, it could sometimes take a toll on our body. We put too much pressure on ourselves that sometimes our brain and body get exhausted.

Is there a way to boost our mental and body function?

Great news is, there is!

A powerful combination of meditation and running are sure hit to supercharge not just your body but your mental function as well.

Here’s how running and meditation can give you a supercharged body and mind.

  1. Running to Supercharge Your Body

If you want to establish an active lifestyle, you should start running now. It’s the easiest form of exercise which does not require much skill or any equipment at all. You just need a pair of running shoes (probably headphones and an upbeat playlist) and you’re good to go.

How can running supercharge your body?

  • It makes you happier. Ever heard of a runner’s high? Running stimulates the production of endocannabinoids – a feel good hormone. 30-minutes of running can make the blues disappear and make you feel good.
  • It helps you in achieving a fit and healthy body. Running everyday will burn those extra calories away and in no time, you can fit on your old pair of jeans again.
  • Running strengthens your bones.
  • It boosts your immune system.
  • It lowers your risk of acquiring diseases.
  • It adds years to your life
  • It strengthens your lungs and helps prevent blood pressure.
  • It’s also great in reducing your stress and anxiety level.
  • It increases your joint strength and stability.

The list of benefits of running to your body is endless. If you’re a beginner, start with a few minutes or miles first then you can increase it as you go. You’ll be surprised at how in a short period, running can’t only give you toned legs but also a fit body.

  1. Meditation for Peace

Did I do the report correctly? What if my boss won’t like it and won’t give me my much-awaited promotion?

Are the kids eating healthy foods at school? What if they’re just having a bag of potato chips for lunch?

Will my savings be enough to cover any future expenditure?

Will my healthcare be enough to cover family sickness and emergencies?

These are just some of the questions that have been keeping us up all night.Fears, worries and anxieties can’t only give us countless of sleepless nights but they can also give negative effects on our mind and body.

While we don’t have control on some circumstances, like how your boss has been nagging you on this project or how your kids have been screaming your name every 15 seconds, you have full control on how you react at things.

Give yourself some peace and quiet time by practicing meditation every day.

Meditation is a brain exercise which helps you in dealing with negative circumstances better. It refreshes your brain which gives you a sense of calmness and peace. It lowers your anxiety and stress level significantly. People who meditate are better at coping things since their mind is clearer. When you have a clear mind, you’ll be able to think better hence you make better decisions.


  1. Multiple Effects of Running + Meditation

We’ve already established the positive effect of running on our body and how meditation can boost your mental capacity.

If we combine meditation and running, are the benefits also compounded?

Running, combined with meditation, can certainly make your mind and body stronger. Meditation helps your ability to focus on things and running compounds that focus – to your surroundings, to the path that you’re taking, to your breath and sweat as you run.

Here are some tips on how you can get the most of your running meditation:

  • Sit still for a few minutes before running and experience a deep relaxation by focusing on your breath.
  • Be observant of your surrounding and make a mental note of everything that you see.
  • Focus on your posture and breathing.
  • Clear your thoughts of negativity and just feel every body parts as they move.

Start your day right by allotting at least 30 minutes of running while meditating and spend the rest of your day with 100% productivity and energy.

Author Bio:

Ryan Varela is the CEO of Boost Health Insurance which provides customized and affordable health care plans for thousands of customers across the United States. Ryan has nearly a decade of experience in the health care industry and continues to serve the greater need to educate and deliver access to affordable options to those who need health care the most.

7 Powerful Ways Yoga Can Help Your Fitness Routine


This is a guest post by Brenan Quirante. Hope you enjoy it!

Exercising is one of the best ways to keep your body healthy and prepared for the challenges of everyday life. But, what about your mind? Well, in this case, the practice of Yoga poses can help you tone body and mind at the same time and therefore obtain benefits in the same amount of time that it would take you just going to the gym.

The benefits of yoga are available for posture, for your body, mind and your spirituality as well. It is a rounded activity that will balance your mind and at the same time help you strive for the fitness goals you are desperately looking for.

Nevertheless, there are some steps and recommendations to be followed when practicing yoga. Because if you are trying to reach a specific goal, then the yoga poses you choose must be useful and guide you towards that goal.

Start and end with low-intensity yoga poses

Warming up before doing any exercise is essential to protect your joints and muscles. Yoga works the same way, before going for the hard and expert poses you must try first easier ones that allow your tendons and muscles to start working without too much effort. After the first poses, your body is ready to try harder ones and sweat and stretch to its fullest. Remember that at the end of the session you also have to slow down the pace one more time to allow your body to relax and go back to a regular heart rate and heat.

Choose yoga poses that meet your fitness goal

There is much yoga poses available for your level. And for each pose, there are plenty of variations that will offer more or less work to a pair of your muscles during the exercise. So if it a good option to find a professional al discuss what particular part or your body you want to improve workout first and then the instructor will choose some yoga poses that go accordingly to your goals. If you have in mind the improvement of your posture, then it is better to find poses that work directly with your back and abdomen.

Use yoga to increase Stretch muscles

One of the main reasons people do not try yoga is because they want to be able to touch their feet or bend their back from day one. Yoga will help you incredibly stretch your muscles; you will end up working for the Cirque du Soleil if you do your poses correctly. However, this will not happen in day 1, not even in month 1. Reaching high flexibility levels takes time and effort, stretching is a fundamental part of yoga, and therefore it will be practiced every day.

Try relaxation exercises that increase blood circulation

Blood constantly flows through our body. It is in charge of transporting oxygen and nutrients to the different organs that may need it inside of us. If circulation stops, then life stops. On the other hand, when circulation increases nutrients arrive at their destination faster and greater quantities of oxygen are transported in less time. Relaxation exercises can help you increase your blood circulation and also benefit your mind and concentration. In some cases, relaxation exercises can be accompanied from Peak Nootropics to help your mind focus and also to enhance cognitive abilities. The idea here is to benefits your mind and also your body at the same time so that you take advantage of the time available. Making the most out of a single exercise is the key here.


Practice backbends, forward bends, and twists

Bending your body and reaching high flexibility levels can later help you be better at much more exercises so that you get the body you are looking for faster. Some specific exercises require a more flexible body and one way to obtain this through yoga is bending. Backbends, Forward bends, and twists give the best results for this matter. Camel and Bow yoga pose are two excellent options to start with backbends since they offer more support and the bending degree is not so acute.

Be mindful with your body

Yoga is about connecting body and minds correctly. As an individual, you have to be sure you connect with your body and understand its language. Hunger, thirst, pain, soreness, numbness and much more are the alerts an injured body can give to you. These signs need to be considered and taken seriously because if not the next sign will be given by a doctor when there is no turning back. When practicing yoga, being aware of your body position and pressure points is crucial for the correct outcome of the pose. Take care of your body so that it takes care of you.

Try breathing exercises

Sometimes we do not even realize how important breathing is. Since we do not have to think about the process, we do not pay attention to it. Breathing correctly can improve a lot the way we feel because we allow our body to take the necessary amount of oxygen to function. Breathing exercises help you analyze the way you breathe so as to determine if it is correct or if something should be done to guarantee the passing of air.