I just wanted to share with you today something about the power of breathing. You know, I just realize how I need to exercise my lung and my breathing a lot more, just like I exercise my body and mind on a regular basis. I was just holding my breath a few hours ago for just 2 minutes and I needed air immediately. Phweeww..!
Most of us don't really think about breathing because we breathe involuntarily and some of us even do it incorrectly. A lot of us breathe through our mouth and chest rather than our noses. The nose was actually meant for the exchange of air that's coming in and going out. It keeps the air fresh and warm when it gets inside the lungs for exchange.
Our mouth was meant to eat, yell, shout, and so forth, not to really breath, so next time you're breathing with your mouth open, just think about it. Believe it or not breathing can actually augment your power output for any type of exercise you are doing, whether it's resistance training, weight lifting, running, yoga, you name it. I know so because it helps me all the time to keep my body where it is today.
And mentally breathing will do wonders in your life. It will help you eliminate more stress, be sharper, increase your acuity, staying focus, staying peaceful, and increase your thought process. Some of us may not pay attention, but did you know that you can go days without food and drink, but you will survive, but if you hold your breath for only 3 minutes maximum (if you can even hold it for that long ) you won't survive, you'll go straight into somatic death.
So next time you wake up, think about the power of the breath that you take, and the air that you inhale. Exercise your breathing, breathe through your nostrils more, don't EVER take your breathing for granted, I truly mean that. Cherish it instead, and apply it to your advantage of daily activities and daily living, because without it you are barely alive.
I enclosed a video here for you by Ray Conniff. It's a very peaceful, powerful video that is somehow associate with this post. Look at it, listen to it, and enjoy it. By the way, don't forget to comment on any of my posts, and let me know what you think or if you have any questions don't be hesitant to shoot away....
Ibsen Alexandre
www.luvself.com
www.bodybuzzfitness.com
Sunday, September 28, 2008
Saturday, September 27, 2008
Great Sleeping Tips To Boost Up Your Energy
This past week was great. I got a lot of things done especially on the personal side. Yeah..! I don't have to share that with you and it's about improving myself as a person, not the other "things" you may be thinking.
My eating plan and exercise plan was on point last week. What about you? are yours on point yet? One thing that I didn't do too well was sleeping. I cheated on sleeping a little and that cost me terribly. I believe in reciprocity, so what did I do? Well, last night I slept for 10 hours straight comfortably.
And now I'm writing this post, I can tell the feeling emotionally, mentally and physically is astronomical. Plus, the healthy breakfast really help. Alright, just bare in mind that sleeping is very important to your success, and that's not just to change your body physically. When you get sufficient amount of sleep it does wonder in your life and you will discover the real power of healthy living.
I have a few great sleeping tips for you this morning. Make sure you follow these great sleeping tips to improve your fitness level, your health, your body, and your mind.
Tips on Falling Asleep
Millions of people each night don’t get enough sleep. In fact, many people get far less sleep than is recommended. This can cause many problems such as fatigue, loss of concentration and crankiness. Many people don’t realize how important it can be to get the required amount of sleep. Most health professionals consider the minimum hours of sleep each day to be 7. Some people after working, taking care of the kids and chores can get sometimes 5 hours of sleep each night or less. If you are not getting enough sleep each night here are some tips on to fall asleep.
Make sure that you have a scheduled bed time. Most people can get to work on time, so make sure that you get to bed on time. It is also important that you refrain from drinking caffeine or beverages with lots of sugar in them. These beverages can keep you up at night even when you desperately want to get to sleep.
Stay away from alcohol. Although alcohol can make you drowsy, you won’t get a deep, restful sleep under the influence. Another great tip is to wind down before bed. Come up with a routing right before bed time. You can take a bath, listen to relaxing music or even read a book. If you are still having trouble falling a sleep contact your physician, you may be suffering from a sleep disorder. Most sleep disorders can be easily treated. So if you want to fall asleep, follow the above tips.
Ibsen Alexandre
Thursday, September 25, 2008
Follow Your Destination And Never Look Back
It's easy to declare what we want in life, and then listen to what most people are saying then give up. If it is within our heart and we know what the purpose is, and what the rewards are, we will get there. You may wonder why I chose this picture to write about and its association to health and fitness. That's a good question, and let me tell you why.
This picture above is a beautiful desert small in Dubai, and if you take a very close look at it, just imagine, you'll see yourself arriving at the end. I was just thinking about that today, how many of us are stuck on a deserted island, and even when we can see the end of the horizon with plenty of water and food in our bag pack (skill sets, talents) we still doubt ourselves. We are scared to take the first step towards the journey because we might look back. I just wanted to share with you today, no matter what you are going through, no matter what the obstacles, no matter how turbulent things may seem, no matter how afraid you get, no matter how many people doubt you and say you can't do it, you must keep going, and don't ever look back.
There are crucial goals you still have to accomplish. You know! that 2o pounds you wanted to lose by the end of the year. That 5 pounds of muscle mass you wanted to add on before your next birthday. That pretty dress you keep storing in your closet and can't wait to wear again once you trim you body fat percentage down. That date you want to go on if you can only just lose a few more weight and tone up a little more. That hiking vacation you want to go on so badly with some of your friends. And most importantly that feeling of satisfaction and joy when you finally look behind and see you made it to the end. It's just pure joy, a joy that leave you smiling, and content for many months and many years.
I know it's not easy as it sounds, but the truth is, it is very easy once you realize you really want it so bad and no matter how hot or cold the sand gets, you are focused to get all the way to the end and be victorious. So, whatever it is you wanted to get done over the next few days, few weeks, and few months, buckle up and go for the unbelievable ride, because no one can't stop you except yourself.
Ibsen Alexandre
www.luvself.com
www.bodybuzzfitness.com
This picture above is a beautiful desert small in Dubai, and if you take a very close look at it, just imagine, you'll see yourself arriving at the end. I was just thinking about that today, how many of us are stuck on a deserted island, and even when we can see the end of the horizon with plenty of water and food in our bag pack (skill sets, talents) we still doubt ourselves. We are scared to take the first step towards the journey because we might look back. I just wanted to share with you today, no matter what you are going through, no matter what the obstacles, no matter how turbulent things may seem, no matter how afraid you get, no matter how many people doubt you and say you can't do it, you must keep going, and don't ever look back.
There are crucial goals you still have to accomplish. You know! that 2o pounds you wanted to lose by the end of the year. That 5 pounds of muscle mass you wanted to add on before your next birthday. That pretty dress you keep storing in your closet and can't wait to wear again once you trim you body fat percentage down. That date you want to go on if you can only just lose a few more weight and tone up a little more. That hiking vacation you want to go on so badly with some of your friends. And most importantly that feeling of satisfaction and joy when you finally look behind and see you made it to the end. It's just pure joy, a joy that leave you smiling, and content for many months and many years.
I know it's not easy as it sounds, but the truth is, it is very easy once you realize you really want it so bad and no matter how hot or cold the sand gets, you are focused to get all the way to the end and be victorious. So, whatever it is you wanted to get done over the next few days, few weeks, and few months, buckle up and go for the unbelievable ride, because no one can't stop you except yourself.
Ibsen Alexandre
www.luvself.com
www.bodybuzzfitness.com
Wednesday, September 24, 2008
The Hot Caribbean Tea Sensation For Good Health (Ginger, Lemon, Water, & Brown Sugar)
If you haven't read the post about cinnamon"Hot Caribbean Tea Sensation" go read it now or later. It's a quick read. I told you initially after I wrote that post that I'll bring the ginger hot Caribbean tea sensation to you. During the fall and even before the winter starts, I drink these type of teas a lot as a preventative measure for colds, flu, fever etc...
Before I give you the hot Caribbean ginger tea recipe. Here's some quick facts about this ancient root, ginger. It is an excellent remedy for upset stomachs and has long been used as a remedy for pregnant women experiencing morning sickness or nausea. It is also commonly used to treat inflammation and arthritis pain.
Ginger is often consumed as a tea or other beverage to treat nausea. However, it has been used in cuisines around the world as a flavor additive. And when it is couple with lemon it's just amazing. Lemon is known for its therapeutic effect, especially fighting bacteria, and boosting the immune system and it also fights against infection. Here's your recipe, and don't forget to email me to let me know how it went.
Recipe:
- Take 2 or 3 ginger root and crush them in medium pieces. If you want more spice try to crush them in smaller pieces on a cooking board.
- Cut a whole lemon
- Squeeze the juice into a small cup
- Add 2 to 3 cups of water
- Add the crush ginger in there with the lemon pure/juice
- You can also ad part of the lemon skin if you want
- Add 1/2 tsp of raw brown sugar or honey
- Boil it for like 2- 5 mins
- Let it warm up and drink
Well, this is the hot Caribbean tea sensation for great fitness and health. If you ever feel like coming down with a cold or flu, go for it. By the way don't forget to to your calisthenics (you know the push-ups, the lunges, body weight squat, chair pull ups) if you are not going to the club to lift at all, and also drink more water. Let me know how you liked the tea.
Ibsen Alexandre
www.luvself.com
www.bodybuzzfitness.com
Tuesday, September 23, 2008
Don't Stop, Keep Going, Awaken Your Inner Hero
There will be time in life when you'll feel like quitting. I've been there and you've been there as well. Whenever you're in that kind of situation always ask yourself, what's the purpose? Why are you doing what you are doing? A simple change can make a huge difference on how we see and go about our lives, and achieve our goals. Whether that be losing 15 pounds of fat, gaining 1o pounds of muscles, run a marathon, win a cooking contest, get in contact with a long time friend, change of habits, get the best job position, quitting a job, starting a business.
It doesn't really matter about the goal, what's matter the most is to know that you want it so badly in your heart that you'll do whatever it takes to get there. You need to want it for a bigger reason than yourself and money, than you'll never quit. Everyone has a hero and a genius inside of them, you need to bring your genie and the hero inside of you out, so you can keep surmounting the bad mountains and arrive where you want to go.
Imagine everything that has been created on earth, they all started with a simple step, and that simple step was action. Now imagine what you will start or already started, don't stop, keep going, and awake the inner hero inside of you.Today is my day and your day to take more action to get what we want. Again, remember it's a step by step process, so let's take it one day at a time.
Ibsen Alexandre
www.luvself.com
www.bodybuzzfitness.com
It doesn't really matter about the goal, what's matter the most is to know that you want it so badly in your heart that you'll do whatever it takes to get there. You need to want it for a bigger reason than yourself and money, than you'll never quit. Everyone has a hero and a genius inside of them, you need to bring your genie and the hero inside of you out, so you can keep surmounting the bad mountains and arrive where you want to go.
Imagine everything that has been created on earth, they all started with a simple step, and that simple step was action. Now imagine what you will start or already started, don't stop, keep going, and awake the inner hero inside of you.Today is my day and your day to take more action to get what we want. Again, remember it's a step by step process, so let's take it one day at a time.
Ibsen Alexandre
www.luvself.com
www.bodybuzzfitness.com
Monday, September 22, 2008
A Quick Circuit Workout and Healthy Cornmeal Pancake Breakfast
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It looks so nice outside right now, the trees still look green and I can feel the cool breeze coming through my window. The sun is very bright, actually, and the fresh air smell like hibiscus. Truthfully, this atmosphere is calling me out right now, so I won't write here for too long, because I have to go do my quick 1o -15 minutes, body weight circuit work out right in the park in the picture above. It's just a couple of blocks away from where I live.
Before I tell you exactly what I'm going to do and how you may benefit from it if you chose to. I have to tell you about this healthy breakfast recipe I had this morning. It was something new, tasty, and yummy. Variety is important, not just for exercise but for healthy food choices as well. This time my amazing girlfriend made it. She's becoming a healthy, holistic, nutrition addict. Alright! this is the healthy breakfast she made, and it's called:
Cornmeal Pancake:
1 cup of egg beaters (3 whole brown eggs)
2 teaspoon of olive oil
1 small or medium cup of red onion, yellow pepper, and fresh tomatoes (all chopped)
1/2 cup of very thin cornmeal
1 dash = little bit) of basil
1 dash oregano
1 dash cayenne pepper
1 dash of salt
1 dash of maggi polo (you can get this ingredient at any Hispanics, Greek, Asian, or Caribbean food store/market)
Okay! let me give you and idea of the nutrient content this healthy breakfast has in it. It has about: 330 calories, 34 grams of carb, 32 grams of protein, 8.6 gram of fat, and 5 gram of fiber. By the way, I had a medium cup green tea with that, some healthy supplements (omega 3's, calcium, vitamin) and a huge glass of water. I still feel so energize for my work out. Alright here's what I'm going to do in the park right now. Yeah I didn't chose the gym today.
1) Walk up the stairs, it's a little hilly, 3 times, and run up and down on it three times,
2) Step ups on the bench and lunges on the ground (3 sets)
3) Variety of ground push ups, to failure, (3 sets)
4) The ultimate upper body work PULL UPS, a variety of it (3 -4 sets). If you have never done pull ups or not good at it, keep practicing, and gain more strength, you'll be glad you did.
5) A few variety of ab exercise for real six packs abs and beautiful obliques.
If you commit yourself to exercise at least 3 times a week and you couple that with good eating strategies. It could be in the gym, the park or your home, you'll start seeing changes in your body and your health. Word of caution: Don't do any of these exercises if you have any serious medical problems.
Ibsen Alexandre
www.luvself.com
www.bodybuzzfitness.com
Sunday, September 21, 2008
Avoid Sleepless Night
I went to bed last night with the thoughts that I was going to have great dreams and sleep like a baby. That wasn't the case really, and I'll tell you why in a second. And before I do that, you need to know first that it's critical to avoid supercharge amount of protein right before you go to bed, and heavy loading of complex carbohydrates food.
Anyway, I was so hungry last night, heck! I made myself a nice plate of whole wheat pasta and bean. It tasted really good, and yummy, and the fresh savoring smell had my mouth dripping with water. I'm glad I was able to control myself for not eating too much. My blood sugar spiked up instantly plus some of my sleeping hormones (guys like serotonin, tryptophan, were just fighting against each other. To make this short, I went to bed, and it was a little late. I ended up turning and tossing throughout the night and it wasn't a great one for me. The take away lesson here for you is simple, if you want to recover a lot quicker and faster from your workout routines, or just a long day, you need more sleep to keep your body balance.
Avoiding rich food in carbs and high protein content right before you go to bed will put your sleep in jeopardy, just think about it next time. Oh! if by any means you fell victim of this kind of situation(heck! we're all human and we make mistakes, right, the point is not to repeat it) , ALWAYS drink a full or 2 full glass of water the first thing in the morning right upon awaking. This will guaranteed a high speed in your metabolism throughout the day and make up for the terrible mistake.
Ibsen Alexandre
www.luvself.com
Anyway, I was so hungry last night, heck! I made myself a nice plate of whole wheat pasta and bean. It tasted really good, and yummy, and the fresh savoring smell had my mouth dripping with water. I'm glad I was able to control myself for not eating too much. My blood sugar spiked up instantly plus some of my sleeping hormones (guys like serotonin, tryptophan, were just fighting against each other. To make this short, I went to bed, and it was a little late. I ended up turning and tossing throughout the night and it wasn't a great one for me. The take away lesson here for you is simple, if you want to recover a lot quicker and faster from your workout routines, or just a long day, you need more sleep to keep your body balance.
Avoiding rich food in carbs and high protein content right before you go to bed will put your sleep in jeopardy, just think about it next time. Oh! if by any means you fell victim of this kind of situation(heck! we're all human and we make mistakes, right, the point is not to repeat it) , ALWAYS drink a full or 2 full glass of water the first thing in the morning right upon awaking. This will guaranteed a high speed in your metabolism throughout the day and make up for the terrible mistake.
Ibsen Alexandre
www.luvself.com
Friday, September 19, 2008
The Hot Caribbean Tea Sensation For Good Health (Cinnamon , Lemon, Water, & Brown Sugar)
The other day I felt like my immune system was weakening for some unknown reason, and my stomach was pretty upset as well. It just didn't feel like myself. So you know what I did, I followed exactly what my grand-mother taught me. "The Caribbean hot tea sensation" Every season of course I will make some preventative Caribbean tea while I upgrade the intensity of my exercise routines plus my water intake. Anyway, since fall is here so let me share a quick buzz with you to buzz up your fitness. It's the ultimate tea to prevent stomach upset, flu, cold, and oh... by the way, it will help you with sleeping too.
Lemon is known for its therapeutic effect, especially fighting bacteria, and boosting the immune system and it also fights against infection. What about cinnamon? it's a cholesterol helper and it also help maintaining blood sugar, and plays a great deal with cardiovascular health. Seriously, when you mix these two potent stuff together and you upgrade the intensity of your exercise routine, like exercising 3 times a week with either high to low intense cardio work, you'll see how this combination will help.
Oh yeah! Let me give you the recipe. This is a tea that I make myself and enjoy the taste, the smell, and how it makes me feel. Hopefully it'll do the same for you.
Take 2 or 3 cinnamon sticks
Cut a whole lemon
Squeeze the juice into a small cup
Add 2 to 3 cups of water
Add the cinnamon sticks in there with the lemon pure
You can also ad part of the lemon skin if you want
Add 1/2 tsp of raw brown sugar
Boil it for like 2- 5 mins
Let it warm up and drink
Well, this is the hot Caribbean tea sensation for great fitness and health. If you ever feel like coming down with a cold or flu, go for it. By the way don't forget to to your calisthenics (you know the push-ups, the lunges, body weight squat, chair pull ups) if you are not going to the club to lift at all, and also drink more water. Let me know how you liked the tea. Until next time for some other hot Caribbean sensation tea for health and fitness.
Ibsen Alexandre
www.luvself.com
www.bodybuzzfitness.com
Saturday, September 13, 2008
A New Season A New You!
Many of us watched with detailed attention how the Olympic in Beijing was a thriller. There were athletes from all around the world who competed and all of them had one thing in common. They all wanted to win "The Gold Medal". Unfortunately some of them came short to obtaining the gold, but the ones who succeed proved to us all that the human spirit and the human mind remain a phenomenon.
There are many examples that I can take away from the Olympic and talk about here, but you've heard all the stories, therefore there is no need for me to go off a tangent and explain again here. In all, if you are a dedicated person, with the courage, conviction to succeed at becoming healthier, you will. I don't know what the games of this past Olympic has thought you, your story is perhaps similar to mine or even an athlete who competed in Beijing. What matter the most is what you do about your story, do you want it to resonate in many ears for many years? or do you want to just give up and stop writing it?
As a Fitness Entrepreneur and Investor I always knew that perseverance and action were the most important key factors in accomplishing any goals. There were time when I was down and felt like giving up, and knew for certain I was not going to be victorious by pursuing a goal. Little did I know, when I kept on taking action and kept on persevering, no matter how difficult the task was, then I saw tremendous results. Why am I telling you this? It's not to vent a all, but I wanted to share two important pillar to success with you that I learned from watching the Olympic that may help you as it already started to help me.
The power of focus and the ability to win over the self is what I've learned. Focus has always been part of my life, but I tell you what after these games it became like a target in my life. If you paid attention to all Micheal Phelps race you'll know exactly what I want to convey here. If you watched Usain Bolt, you'll know what I mean, and so many more. Basically, in the face of defiance, being able to laser focus not only will help you take action and get to your destination but it will also make you become better at what you do. We all want to do better than what we've accomplished in life.
It is not too late to overcome your fears of low self-estimate, or being called overweight, or struggling with adding on more muscle mass and become a better you. You just need to know that you want it so bad that even if you were the only one surviving on earth you'll still go after it. You simply need to have faith and change your approach and how you phrase what you need and you will get there. Don't just say I want to lose 10 pounds this fall. Phrase it more like so" I want to lose 10 pounds by January 23rd , and I will eliminate any excess of saturated fats, and I will also add more water to my diet and decrease the amount of alcohol and caffeine intake." That's a better goal to keep you laser focus.
Think about three to six to twelve months ahead of you. How will you feel mentally, emotionally and physically once you arrived at your destination or getting close to it. It's not just a feeling of joy it's a feeling or pure fulfillment. You can get in better shape don't let "mental dumb bells" excuses stop you from getting there. The only worst thing that can happen is "a change of habit" and the only reason it's the worse that can happen is simply because the human mind and the human body take anywhere from 7 to 30 days to fully adapted to a new environment, stimulus, or habit.
Make this fall season your own Olympic dream and keep your promise closer to heart, have faith that you can do it, and don't let anyone stop you and at the end you will be a renew you.
To your health,
Ibsen Alexandre
www.bodybuzzfitness.com
Nutrifitwellness
There are many examples that I can take away from the Olympic and talk about here, but you've heard all the stories, therefore there is no need for me to go off a tangent and explain again here. In all, if you are a dedicated person, with the courage, conviction to succeed at becoming healthier, you will. I don't know what the games of this past Olympic has thought you, your story is perhaps similar to mine or even an athlete who competed in Beijing. What matter the most is what you do about your story, do you want it to resonate in many ears for many years? or do you want to just give up and stop writing it?
As a Fitness Entrepreneur and Investor I always knew that perseverance and action were the most important key factors in accomplishing any goals. There were time when I was down and felt like giving up, and knew for certain I was not going to be victorious by pursuing a goal. Little did I know, when I kept on taking action and kept on persevering, no matter how difficult the task was, then I saw tremendous results. Why am I telling you this? It's not to vent a all, but I wanted to share two important pillar to success with you that I learned from watching the Olympic that may help you as it already started to help me.
The power of focus and the ability to win over the self is what I've learned. Focus has always been part of my life, but I tell you what after these games it became like a target in my life. If you paid attention to all Micheal Phelps race you'll know exactly what I want to convey here. If you watched Usain Bolt, you'll know what I mean, and so many more. Basically, in the face of defiance, being able to laser focus not only will help you take action and get to your destination but it will also make you become better at what you do. We all want to do better than what we've accomplished in life.
It is not too late to overcome your fears of low self-estimate, or being called overweight, or struggling with adding on more muscle mass and become a better you. You just need to know that you want it so bad that even if you were the only one surviving on earth you'll still go after it. You simply need to have faith and change your approach and how you phrase what you need and you will get there. Don't just say I want to lose 10 pounds this fall. Phrase it more like so" I want to lose 10 pounds by January 23rd , and I will eliminate any excess of saturated fats, and I will also add more water to my diet and decrease the amount of alcohol and caffeine intake." That's a better goal to keep you laser focus.
Think about three to six to twelve months ahead of you. How will you feel mentally, emotionally and physically once you arrived at your destination or getting close to it. It's not just a feeling of joy it's a feeling or pure fulfillment. You can get in better shape don't let "mental dumb bells" excuses stop you from getting there. The only worst thing that can happen is "a change of habit" and the only reason it's the worse that can happen is simply because the human mind and the human body take anywhere from 7 to 30 days to fully adapted to a new environment, stimulus, or habit.
Make this fall season your own Olympic dream and keep your promise closer to heart, have faith that you can do it, and don't let anyone stop you and at the end you will be a renew you.
To your health,
Ibsen Alexandre
www.bodybuzzfitness.com
Nutrifitwellness
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