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Is Stress Getting You Down? Here’s 5 Tips to Lift You Up!

StressEveryone gets stressed out at some point during their lives. Whether it’s finals week at college or you’re budgeting your finances, stress comes from a variety of sources. However, stress can cause several physical problems, like headaches or back pain. These problems can interfere with your life! Learning how to cope with it can be a challenge, but it is possible. Read the rest of this entry »

Exercise and Sleep Soundly

Many people hear that exercise promotes a better quality of sleep, but how many people are actually taking advantage of this? Come on, people. All you have to do is take 30 minutes out of your day and get in a little exercise. Even if you just woke up in the morning and went outside on a walk, you would increase your quality of sleep tremendously. First of all, because you are actually getting in some exercise, but secondly exposure to natural light will reinforce your body’s natural sleep-wake cycle. The best time of the day to exercise is in the morning, for many reasons.

A great way to increase your quality of sleep is through exercise, but it is critical of what time of the day you choose to exercise. Many people may go on a night run, or go to the gym hours before they fall asleep, but this may actually decrease your quality of sleep. This is why so many people have a hard time believing that exercise will help you sleep! They are just choosing the wrong time to exercise. When you exercise before bed, you actually stimulate your brain, muscles, and heart, which makes it harder to fall asleep. The last thing you want is exercise screwing up your sleep patterns. The best way to achieve a good night’s sleep is to exercise in the morning or mid day.

Start Now!

You can begin your new workout routine now! Start exercising today and see if your quality of sleep increases tonight, I bet it will. If you enjoy listening to music, go on a walk or run and listen to your iPod. This website offers some great running tips. If you don’t enjoy running, try something spontaneous, such as yoga, rock climbing, biking, etc. There are many activities that are recreational that can still benefit your night’s sleep.

If you want to feel more productive throughout your day, and sleep more soundly at night, then you should really think about exercising in the morning. If you are not a morning person, I would suggest working out at least 3 hours before you go to sleep, so you do not disrupt sleep patterns. I’ve found a really great article that offers 10 Ways to Get Motivated for a Morning Workout. I would suggest reading that and take exercise one step at a time. Start slowly and workout for maybe 10-20 minutes a day, and then start increasing that time as you improve. You will feel a complete change in your mind and body, and most of all in your sleep patterns!

Michelle Jenneke is sexy and knows it.

Michelle Jenneke is the most popular thing on the internet right now.  Not because she won the Olympics or anything like that.  She almost qualified for the Olympics; however, 5th place in her regional division wasn’t good enough.  This chick is taking the internet by storm because of her quirky yet sexy pre-race dance routine.


Why does she do this dance?  We have to assume it is because she feels great about having other chicks eat her dust.  In the popular youtube video she only breaks from her bubbly character for about a minute, and that is only so she can crush her opponents in the one hundred meter hurdle race.  After word she is back to her old happy self smiling and dancing and hugging her loser friends.


This is how everyone should be.  At least that is what we think at rise and exercise.


Sexy and knows it

Most Motivational Writer Of All Time- Dr. Seuss

Best quotes ever

Just Keep Running

When I first started running I was amazed at how fast I improved.  In the first month of training it is not so much a physical battle as it is a mental battle. I was surprised at how much harder I was able to push myself. The first 10k I did was an amazing experience.  Not only did I feel the rush of endorphin flood through my head, but I was also to the point where it seemed all my internal organs were about to shut down.   However, one step at a time it is very easy to keep going.

keep runningThe body is made to run.  Our ancestors have been running from wild beasts, natural disasters and even each other for a long time.  The body has physiologically adapted in such a way to make running and walking something easy for us to do.  The simple act of taking a step uses more than 200 muscles.  This is to prevent over exertion of any one specific muscle.  That means you won’t collapse on yourself after running for an hour, like you would if you attempted to do push-ups for an hour.

When taking it one step at a time you will find that you can actually continue on for a long while.  So here is my challenge to you.  Do not worry about speed, rather keep in mind time.  Try to run for at least thirty minutes. If you can do that, then try to run for an hour.  Push yourself as far as you can.

Start With The Heart

This is not a spiritual talk pleading that you go repent and become saved.  Of course, it is very beneficial to your soul if you do that sort of thing, but let’s focus more on what has matter rather than what really matters. I am talking about your body, that carbon based outline that encapsulates your soul. Lets talk about how to get this body of matter to be the shape you want.    Now more of this round stuff. Lets become thin and trim like a line, not like a stick but like a healthy line.  The way to do this, to reshape that tangible matter that contains your soul, is by starting with your heart.


Heart healthEvery morning when you wake up start your day with a bowl of plain oatmeal flavored with almond milk. Oatmeal has been shown to lower cholesterol which will protect your from coronary heart disease, diabetes, and other cardio-related issues.   The almond milk is much more nutritious than other milks. It is packed with vitamin E, which is going to do wonders for your circulatory system and heart. Don’t worry this isn’t breakfast. This is just the pre-workout snack. You do not want to get too weighted down before you even start exercising.  A small amount of food in your stomach will provide a good amount of energy throughout the routine.


After the snack start doing  a routine that you can really push yourself at.  Some people can’t run outside, but they run just fine on a treadmill.  If you are one of those people I would suggest that you look at some treadmills for yourself.  Check out a good friend of mines website .


heart healthIt doesn’t have to be running. Though running is Mother Natures number one workout, you can also try interval training and other aerobic routines.  Just do whatever you can to really get the burn.  If you do not feel it while you are exercising, then it is likely that you are not exercising hard enough.


The reason you want to work your heart is because it is the center of your body.  Having a strong heart increases your basal energy.  That means the stronger your heart the more energy you will have, no more groggy 2 pm feeling.  Having more energy will make future exercises easier, thus leading to long term fitness success.


Reshape your life, become a better person and do this by starting with your heart.


Begin Waking Up Early Tomorrow


One of the most important habits that can be developed in the process of true self-mastery and success is the habit of waking up early in the morning.  Of all the many factors that can be controlled and changed, the time that a person wakes up can be modified, although not without a little struggle.


It appears that some people have the capacity for waking up early in the morning; this could be in part to a particular preference that bodies have developed called circadian rhythms.  Circadian rhythms determine whether or not someone is a night person or a morning person, or somewhere in between.


Thus waking up early comes more naturally to some people, and why it is more difficult for others.  However, it is possible to challenge this disposition, and gain control over that aspect of life, although it may be difficult and feel unnatural at first.


This is the first step to self-mastery mind over mattress, the ability to control the time of sleep and the time of waking up.  Learning to do this will require discipline and also an iron will to overcome whatever genetic hand has been dealt to the table.


That being said, as mentioned, the changing of sleep times will definitely not come overnight (no pun intended), but will come after the diligent struggle to change a habit.  The rule of thumb is that in order to change a habit, twenty-one days is needed.


Those twenty-one days may be characterized by drowsiness and a lack of concentration, but will result in a life-changing habit.  That is, it has the potential to change a life if the time is used effectively and productively.


It is true that waking up in the morning gives the illusion of having more time to accomplish all those necessary tasks that are placed before any person.  Unless the actual number of hours of sleep is changed, amount of waking hours remains the same.


However, with a clearer mind and a focused resolve, those crucial morning hours could make all the difference in reaching the standard and raising the bar.  This is what may make the difference between simply completing tasks performing with excellence.


Waking up early, while it may come off as some type of success-book rite of passage, is truly a great way to overcome the problem of low self-mastery.  It certainly will test desire and will.  Waking up early is the first step in a changed life.

Get Up and Stop Your Sitting

Sitting is Killing You
Via: Medical Billing And Coding

Get Creative With Your Push Ups

To get the most out of your exercise you need to get a little creative with them.  There are tons of different routines to practice.  Each time you switch up the routine you are exercising a different area of your muscles.  So switch the routine every week to keep your muscles developing in a healthy and natural way.

To  the left we have an example of Hindu Push ups.  These are killer because they put tension throughout the entire pectoral muscles.

Of course push ups are great full body workouts as well as pec exercises.  If performed with the proper technique they can tone the abs, tighten the buttocks and strengthen the back.

So try to mix in some one footed push ups and one armed push ups, doing these is going to really strengthen your core and help to develop strength.

The trick to getting in great shape is keeping it interesting for you and your muscles.  Doing the same routines is going to make the exercise boring, and your muscles will become accustomed to the routine and thus stop developing.  So what is the lesson to take from this little post.  GET CREATIVE WITH YOUR WORKOUTS. 

Apples and Exercise

Ok. I have been saying this from the get go, you have got to change your lifestyle if you want to see some physical changes.  That means you are going to have to start exercising more frequently, which means you are going to need energy to start exercising. DO NOT GO WITH CHEAP ENERGY.

Energy drinks will eventually kill you. But worse than that they are going to become addictive.  If you start your workouts with a Monstor or a Rockstar you will eventually notice that you naturally become tired without them. To me that is scary. I don’t want my energy level to be dependent on a drink.

Healthy foods though work opposite.  They increase your basal energy level rather than stimulating temporal energy.  So eat healthy foods when you need energy and you will notice you just feel better all the time.

Apples have tones of fiber and are packed with vitamin C. These are a great alternative to caffeine.  This will actually give you more energy in the morning than a cup of bitter black coffee. For real, try it.