Stopping Panic Attacks

If you have ever felt a sudden rush of anxiety and worry, combining mental and physical symptoms of terror, then you likely were experiencing a panic attack. These attacks can be contributed to many things, from generalized anxiety disorder (GAD) to a highly stressful situation that brought on the panic attack. Some people experience them acutely, while others have chronic panic attacks, typically with no warning and no triggers. While you can't always prevent them, it is possible to learn techniques that help put a stop to them.

How You Know You Are Having a Panic Attack

It is important to first understand what the signs and symptoms are for a panic attack. Not only does this tell you if that is exactly what you are experiencing, but it helps you to recognize the signs early so you can start implementing some of these strategies quickly. This lets you put a stop to the panic attack before it progresses, since they do tend to worsen over time. Here are some different symptoms you might experience:

* Tunnel vision
* Dizziness or lightheadedness
* Fight or flight
* Fear of losing control
* Racing heartbeat
* Flushes or chills
* Sweating
* Tingling in the extremities
* Twitching or trembling muscles
* Feeling like you aren't real
* Flushed face
* Fear of dying

Symptoms Are Similar to a Heart Attack

Many people mistaken the symptoms of a panic attack with a heart attack since they are very similar, right up to the chest pains and dizziness. The problem with this is that even if you know you are having a panic attack, you have an intense worry that your worrying could lead to a heart attack, which then worsens the symptoms of the panic attack, making you feel like it is leading to a heart attack. The circle can continue unless you are able to put a stop to it.

How to Stop a Panic Attack

Now let's go over some different methods for getting rid of a panic attack. You should first understand that not every method will work for every individual, and you might find other coping mechanisms that work better for you. These are simply suggestions based on a combination of tips from professionals and things others have done to help reduce their attacks.

Practice Breathing Exercises

Many people swear by doing breathing exercises in order to stop a panic attack. These panic attacks often make you feel like you are losing control and that you canít breathe in and out properly. You will need to inhale and exhale, focusing only on your breathing. Try deep, slow inhales of breath and keep your mouth closed. Then open your mouth and exhale. This simple breathing exercises allows your mind to focus on the oxygen and not the worried thoughts.

Just Say NO 

Coping words and statements are very helpful for someone with a panic attack, especially early on when you start experiencing the first symptoms. If you are someone with an anxiety disorder that leads to frequent panic attacks, it is really important to come up with a coping word or phrase that you use as soon as you feel it coming on. It is meant to get you back to reality and let you understand it is a panic attack your mind has created, not a stroke or a heart attack. Many people will shout the word NO or STOP, while others tell themselves it will be okay, that it is not real.

Count Backwards From 100

When you are mid-panic attack, saying the coping phrase might not work at this point. This is when you need to get your mind to a more relaxed state. One way to do that is to focus on something that distracts you, such as counting backwards from 100. This can be helpful when you are in a situation where having a full-blown panic attack could be dangerous, such as if you are currently driving a vehicle. Before you can pull over, you need to make yourself safe, so counting backward from 100 can be useful.

Distract Yourself

Find something that will distract you from the worried thoughts and feelings, whether that is listening to music, watching a movie or television show, or talking to someone on the phone. This can take a little more time finding what helps you the most.

Continue learning about panic attacks and anxiety so you can find a good treatment option that is best for you and prevent them from happening.

Common Mistakes to Avoid with Carb Cycling

When you're trying a new diet, and you want to be sure that you have everything laid
out properly, it can be hard to plan for everything that might happen, and it's completely
normal to forget some of the steps. The same can be said of any health program, 
especially when it comes to carb cycling. Fortunately, there are people who have spent
a lot of time making sure that there are guides to help you be successful, and get closer
to your goals. This article will help you to know what common mistakes to avoid. 

Having a Poor Diet

When youíre trying to do any sort of dietary plan that will help you to be healthier, itís
very important that you make sure that you're getting all of the essential nutrients that
your body needs so that it can perform its various daily tasks. If you are doing the right
cycles for your carb intake, youíll be likely to see some small results, but this will be
nothing in comparison to the results you will get from simply eating the right foods. Stay
away from processed foods and try to stick to whole foods that are more natural.  

Not Eating Enough

One major mistake that people make when trying to eat right is that they donít eat
enough or purposefully try to starve themselves into health, which is bad logic at its root
to begin with. When you fail to reach the levels of sustenance that are needed to keep
your body running, it will begin to turn to digesting muscle mass as a means of survival. 
Not only that, but your body will switch to a state where it holds onto everything instead
of losing weight. Be sure to avoid allowing yourself to get to this point at all costs. 

Cheat Days Are Out of Control

In order to do carb cycling properly, there will be days where you eat more of less carbs
depending on where you are in the process. The thing you don't want to do is go crazy
on eating carbs during your cheat days. That will cause you to store more fats and your
results will be stunted. It's massively important to make sure that you're sticking to a
schedule. Cheat days don't mean that you can eat lots of pizza and cake, it just means
that instead of 30 grams of carbs, you can have 60 grams, and you should not consume
more than 2 drinks that contain clear alcohol. 

Different Methods for Carb Cycling

One of the great things about getting in shape, is that there is more than one way to get
it done. The body works in a variety of marvelous ways that allow you to reach your
health goals, and feel healthier than the way you felt before you started your new way of
life. If youíre reading this article, you have been interested in carb cycling, but does it
really have that many ways to do it? If you continue reading, you will find that this article
contains an exploration of a few varied methods of carb cycling. 

Simple Cycling

For this cycle, the requirements aren't too restrictive. It asks that you have a balanced
breakfast that includes all of the different food groups to start your day. This system
allows for you to have fun meals on high carb days. You will typically alternate your carb
days by having a low carb day on day 1, day 2 will be a high carb day with your fun
meal. Day 3 will be a low carb day. Day 4: high carb day with your fun meal. Day 5 is
another low carb day. Day 6 will be a high carb day with your fun meal. Your last day - 
day 7 will be a high carb day with your fun meal. 

Classic Cycling

In this cycle, the requirements are only slightly more restrictive in that they donít have
fun meal days on every high carb day. In this cycle, there is only one day with a fun
meal time. All of your breakfast meals should be well balanced. Day 1 will be a low carb
day. Day 2 will be a high carb day. Day 3 will be a low carb day. Day 4 is a high carb
day. Day 5 is a low carb day. Day 6 is a high carb day. Day 7 is your fun meal day.

Turbo Cycling

The only real difference between this cycle and the last is that this one contains more
low carb days., Breakfast will remain the same as the previous breakfast arrangements. 
Day 1 will be a low carb day. Day 2 will be a low carb day. Day 3 will be a high carb day. 
Day 4 is a low carb day. Day 5 is a low carb day. Day 6 is a high carb day. Day 7 is your
fun meal day.

Tips for Starting Carb Cycling

If you've been getting more serious about getting into carb cycling, you probably have
been doing a decent amount of research on how it works, and how you can get the
most out of your routine. Carb cycling is an excellent way to lose weight and show off
your progress. Sometimes it can do you a lot of good to focus primarily on some of the
most important steps so that you can begin the journey. The following article will be
geared towards sharing some tips to get you started in carb cycling. 

Carbs on Training Days

When you are going to have a training day, those should be your days with the highest
carbs. You will need the energy and nutrients so that your body can heal itself after an
intense workout. This is also good because your cyclical diet will help train your body to
know how to use those extra carbs before and after you've worked out, which means
that you'll be less likely to experience and substantial weight gains. 

Limit Fat on High Carbs Days

It's a good idea to limit the amount of fat that you eat on your high carb days. This helps
you to maintain a healthy carb ceiling when you are eating a calorie restricted diet. You
will take in more important nutrients that will be essential to your workout plan for that
day, as well as encourage your body to burn the fats that you have already stored. 

Eat Complex Carbs

The best types of carbs to eat will be either complex carbs that break down into the
essential glucose, or foods that are readily available sources of them. These types of
foods keep you from experiencing the fatigue that could be expected from a workout. 
Things like sweet potatoes and broccoli can go a long way and help you to have that
boost of energy that you need. 

Make Sure to Eat Enough Calories

One of the mistakes that many people make is that their intake of calories falls too far
below what they need to survive. This can happen very easily if you are working out and
not eating enough to take the place of the carbs that are being used to sustain activity. It
is even beneficial for you to have a small carb snack that can help your muscles repair
themselves after a serious workout. 

What are the Benefits to Carb Cycling?

Even though it can be very hard to have a high level of discipline with some habits, it's
clear that hard work can yield some very amazing and exciting benefits in life. This is
especially true in matters of health. The practice of carb cycling has been proven to be
an effective way to improve multiple areas of health in the body and many of these can
go far beyond the most obvious aesthetic improvements. The purpose of this article is to
explore of few of the benefits so you can see exactly why carb cycling has become so

Weight Loss

The most known side effect of carb cycling is weight loss. This takes place because the
practice of carb cycling can help make your metabolism more efficient. Through the
week, you alternate the levels of carbs that you intake, resulting in a state where your
body is less likely to hold onto extra energy in the form of fat storage. 

More Energy

The other part of increased energy use, is that you will have more available energy
during your day. You probably aren't going to be feeling as much lethargy when you're
doing a cyclical diet such as this because all of your energy is more accessible, and
instead of storing the energy as fat, if goes right back into your system to feed muscles
and keep your body moving. 

Better Insulin Sensitivity

Insulin helps to regulate fat storage. When you low carb diets, it is easier for your body
to know when it should be storing energy or burning it. This increased amount of
efficiency helps you to stay in shape, and keep you feeling ready for whatever might
come up in the day. This also protects your organs from damage when eating can
cause unhealthy extreme insulin spikes that are too mushy for the organ tissues to deal

Lean Muscle Mass Growth

When you have more functional insulin sensitivity, it can help you to gain and keep lean
muscle mass, which would otherwise be used as an energy source. Keeping carbs in
the diet and cycling them can help supply your muscles with glycogen so that they can
stay fed and fully formed instead of becoming the thing your body is feeding on. 
Everyone is different so experimenting with different types of carb cycling might be a
good way to find what works for you. 

What is Carb Cycling?

he world of fitness has what seems to be a never-ending list of ways to get in shape. 
There are hundreds of workout routines, and diets that are all attempting to become the
dominant force through large scale marketing and advertising strategies, but is there a
more natural way to get in good shape without having to buy expensive memberships, 
specialized videos and workout equipment? To put it simply, carb cycling is a system of
alternating your levels of carb intake.

What Is Involved

Most of the carb cycling diets appear to share some relatively similar attributes. Most
will include 5 meals, with the first of the 5 taking place no more than 30 minutes after
you wake up. The rest of the meals will be eaten at 3-hour intervals through the day. 
The most important thing about those meals is that they have to be the right types of
foods for your diet, and you must drink at least one entire gallon of water within a day. 
These attributes make the diet somewhat easy to follow and easy to plan for through
the week. 

How It Works

The food that we eat contains the very building blocks of which weíre made. The foods
we eat are broken into groups such as proteins, carbohydrates, and fats. Each of these
foods has a specific relationship to our body and how we eat them in which sequences
can produce both desired and undesired effects. For the purpose of this diet, you are
trying to establish a healthier system so that you can get more of the positive effects of
being in better shape. Proteins are powerful and burn longer than carbs, but carbs are
needed to regulate the blood sugar so balance is very important and regulates fat
burning and storage.  

The Big Picture

The point of keeping track of the process of fat burning and storage, is to utilize the
bodyís natural ability to adjust itself based on what you put into it. When you train your
body to metabolize fats at a highly efficient level, and lower your calorie intake the
following day then your body will continue to burn fat at that level resulting in weight
loss. Over time, the continued cycling will optimize your body's ability to digest foods
and distribute energy to the appropriate areas. 

Tips For Putting a Stop To Emotional Eating

People often say that the first step to conquering any habit is recognizing that there is a problem, but what can you do to change or stop the behavior? The article that we'll be considering will be looking at some of the factors and sharing some tips on how you can put a stop to emotional eating.

Take Notes

One very effective way to find out the what, where, and when of emotional eating is to begin a process of keeping a journal. Much of the drives to engage in emotional eating are subconscious, so keeping a journal will be a powerful tool in discovering what the circumstances or experiences may be that lead to a session of emotional eating. Write down every time you decide to eat. During the note taking, document details of the events by asking yourself questions. How hungry were you on a scale of 1 - 10? Where were you when the eating took place. Were you at work, school, home or out in public? Were you with friends, loved ones, coworkers or alone? You might be surprised to find that subtle, yet visible patterns emerge.

Take Action

After you've spent some time taking notes, compiling information, and asking yourself key questions, you may find what some of the major triggering events might be. If you have asked yourself the questions and found that you were less than a 6 in hunger, and cravings appear during specific situations, you could be stress eating. One of the easiest ways to quit almost any habit is to simply replace the unhealthy behavior with healthy behavior. For example, you can keep healthy, low calorie snacks like almonds handy. There are also some delicious teas which contain nutrients that help curb hunger, aid metabolic function, and a few like black tea are known to lower stress hormones by nearly half during consumption. 

Take Care

Alternatively, other methods such as exercise and deep breathing can be very effective in managing stress in the moment, or at the end of your day. Shallow breathing has been found to increase stress in the body, so spending the time to allow your body a chance to concentrate on breathing can lead to many health benefits. Exercise and breathing go hand in hand, so a healthy regimen can go a long way to putting you on the path to success.

How to Find Your Triggers to Emotional Eating

Most people are well acquainted with the knowledge that overeating is unhealthy and can make you vulnerable to various complications, but where do you go to learn what causes lead to these habits? This article will be looking at some of the factors that trigger emotional eating, and sharing some tips on how you can avoid these triggers.

Trigger Foods

Some foods trigger powerful cravings and memories that send a person into a state where they don't consider what they are putting in their body. Strong emotional, or cultural identification with specific foods can begin at an early age, so these habits can become very deeply embedded into an individual's identity. Marketing research companies spend billions of dollars learning how to connect the emotions of the consumer to their products, so thinking about the kinds of food you consider are very important. One extremely effective tool that you can use to help you find out what is happening with your eating habits, is to begin keeping a journal. 

Trigger Emotions

As you write what kind of foods you eat, it's also good to make a note of how you're feeling at the time of the craving. Strong emotions of any kind can affect how you chose to go about your eating habits during meal time, and it's important to note that they can be both positive and negative emotions. When a person is emotionally eating, it frees the mind of the burden of focusing on issues and allows for an escape. It can also provide a pleasurable experience that allows the eater a feeling of being rewarded. Studies have shown that food can light up the same areas of the brain that react in drug addiction, so that means that serious thought and planning must go into combating these habits. 

Trigger Environments

Last, and certainly not least is your environment. This can cover a wide variety of variables such as who you are spending time with, where you are located, and what kinds of events are taking place. Some people find public situations highly stressful, while some others may find alone time to be stressful. Overeating often takes place when the subject is alone, but every case is different. This is another reason why keeping a journal can be very helpful, because it enables and empowers you to take an honest look at your triggering factors. Recording this information can expose a pattern and help you overcome the difficult habit of emotional eating. 


Signs of Emotional Overeating

Emotional overeating is one of the leading causes of failed diets and weight gain. This can lead to feelings of failure, hopelessness, and a general depression. Unhealthy eating habits often lead to negative physical effects as well, so this article will discuss some of the behaviors that might be signs of emotional overeating.

Food Cravings Appear Out of Nowhere

Physical hunger is most often experienced as gradually intensifying waves signifying that the body requires a form of sustenance. Sometimes it is possible that there is a deficiency of one or more nutrients, but one of the most telling signs of emotional overeating is the sudden, and urgent appearance of food cravings. During these urgent cravings, you are less likely to make healthy food choices, such as fast food, processed snack foods, prepackaged, or otherwise artificial food sources rather than eating healthier traditionally prepared meals.

Your Emotions Drive Your Eating Habits

Mood can affect the speed, and way we eat. Do you sometimes notice that a negative situation can send you running to your car to get a comfort food? In times of intense emotional upheaval, it can easily become a habit to turn to food for emotional management. That cookie or ice cream might feel good during consumption, but it isnít truly fixing the heart of the issue. 
Many people are conditioned from a young age to associate food with some sort of reward or good times. That is part of the reason for certain restaurants to have places for children to play. 

You Eat While Stressed

Another big sign that that could show that you are emotionally overeating is that you are eating while stressed. Any changes in life large or small can cause a measure of stress. Deteriorating financial health is considered to be a leading cause of stress in many countries around the world, so it is possible that financial stress could lead to comfort food seeking activity. 
Relationships are also a major source of stress due to the tendency for relationships to experience inevitable changes in dynamics. This could be anything from romantic relationships to work relationships. People tend to expect routine, so when relationship changes occur, one or both people can be thrown into a state of uncertainty. 

You Keep Eating Past Being Full

One of the most serious of the signs of emotional overeating, is eating past being full. This is when the need to fill the emotional void exceeds the body's natural feeling of fullness. It can manifest itself in joyless eating, which is eating on autopilot. During this period you might consume empty calories so quickly that you don't even taste the food. You may also find yourself forcing the second half of a meal you could have saved for later, or buying additional snack foods that you will be tempted to eat prematurely. Part of the serious nature of this habit, is that it is a primary mechanism that makes weight gain and other health issues a possibility. 

Dangers of Emotional Eating

There a number of unhealthy habits that can develop over time if eating activities aren't monitored closely. One very easy unhealthy habit to fall into is emotional eating. This can go unnoticed because it's not widely thought of as dangerous compared to life threatening habits such as illegal drug use, and many say they can simply exercise more later, but can eating habits really be a danger to you? We'll be exploring some of these that in the following article. 

You Tend to Eat Unhealthy Food

Emotional eating usually hits very suddenly out of nowhere and seeks out specific cravings to be filled. Often times these powerful cravings are for sugar and fat filled snacks because of the powerful rush that is experienced after consumption. Seeking out comfort food or food that is connected with positive or nostalgic feelings has been common practice for all of recorded history. Many snack foods (especially candy and baked goods) are associated with memories of fun times or loved ones. Some children develop early obesity when they learn this type of self soothing. The methods that are used to produce foods of these types typically contain high levels of salt, sugars, fats and preservative agents. 

It is an Unhealthy Way to Cope with Emotions

Emotional eating is often used as a way to avoid dealing with complex emotions. Not every trigger will be the same for each person, but these could include a range of emotions and feelings including anxiety, boredom, loneliness, disgust, sadness, and even joy. The emotional danger is the continued neglect of the real reasons behind these emotions. A feeling of shame or guilt might follow binges. This is especially true when the behavior is hidden from friends or family. If a person uses eating as a way to escape or distract them self emotionally, a vicious cycle can develop. For example, a person who seeks food to cope with stress will create a paradox where weight-related health issues arise, and the chosen coping method is food. 

There are Weight-Related Health Risks

Emotional overeating can cause devastating health problems. Beyond the difficulties surrounding obesity, these could include other health issues such as diabetes, high blood pressure, high cholesterol, anxiety, malnutrition, digestive problems, menstrual problems, and depression. If you are overeating and appear to be experiencing any of these symptoms or health problems, emotional eating is likely to be a significant factor. Most frightening of all, some of these diseases have dangerous side effects that could interfere with medical responderís efforts to carry out life saving procedures. Heart disease and diabetes can also weaken the organs and immune system, leaving you susceptible to infectious disease as well.

Emotional Eating

What is Emotional Eating?

Emotional eating is the practice of managing one's emotions by eating food. Here are some things that can help you figure out how to identify emotional eating, its effects, and a handful of tips on what you can do.

What causes emotional eating?

Major changes in circumstances, relationships, work dynamics, daily stress, and general feelings of a loss of control can be major factors. For example, a recent break up could drive a person to emotional eating. A sudden change in the demeanor of a formally cordial coworker could leave you feeling alienated, or the daily ebb and flow of lives daily activities could put you in mood where food is thought of as a reward, a way to relieve stress, or way to avoid dealing with emotions surrounding a situation.  

How do you detect emotional eating?

There are a few differences between the type of hunger that comes from emotional needs, and that of physical needs. Physical hunger is gradual, and eating fulfills the need for nourishment. When you eat after having been physically hungry, you will most likely feel better or more energized. When the hunger is emotional hunger, eating may not give you the feeling of being filled, which can lead to overeating. At the end of the meal, you might feel tired, or depressed, but there are even more long term effects that can come from emotional eating. 

How can emotional eating affect you?

Along with the emotional effects already mentioned, there are a number of health risks associated with emotional eating. It is one of the leading causes of failed diets and weight gain. Weight gain puts a heavy strain on organs such as the heart, lungs, and liver, which can lead to high blood pressure and diabetes. Yet, not only internal organs are at risk. A person who has gained a substantial amount of weight faces an increased risk of joint injuries of all types. A slip or fall could result in a serious injury that requires surgery, and many months of healing, but what is even more frightening is the fact that a lot weight gain could make it more difficult, or even prevent emergency medical teams from being able to respond in an efficient or timely manner.  

What can you do?

One of the most commonly used methods of determining the source of hunger is the food test. Ask yourself if you want to eat this food, or if there is something else you can eat instead. You can also try habit replacement. Find something positive to do when you feel stressed out. Exercise, deep breathing, or any stress relieving hobby can go a long way to improving your control. 

At-Home Workouts That Include Bodyweight Moves

Just because you want to add bodyweight exercises to your fitness routine, doesn't
mean you can't do your normal workout as well. There are actually many popular at-
home workouts that incorporate bodyweight moves. Here are some of the top ones to


The first type of workout that often incorporates bodyweight moves is yoga. There are
different forms of yoga, so you probably want to go for the moderate or advanced
varieties to really do a lot of bodyweight moves. For example, the downward dog is
done in yoga, which can be considered bodyweight. It is similar to a plank, except
instead of being flat, your buttocks is up in the air. Many times, downward dogs go down
to a full plank, along with many other bodyweight movements.


Pilates is another good workout that doesnít use weights or equipment, but can be done
at home and incorporate a lot of floor moves. This is similar to yoga, but really
incorporates more of the core movements. You will learn plenty of difficult bodyweight
moves to strengthen your core, improve your flexibility, and work on those abdominal
muscles. Mixing it in with other bodyweight moves is a great way to add more to your
workout routine.

High-Intensity Interval Training

Also known as HIIT, High-Intensity Interval Training is an excellent way to get started
with bodyweight exercises. This is really going to increase your cardio, endurance, and
strength all at the same time. This will use more jumping and high intensity moves of
bodyweight, like your jumping jacks, jumps, and burpees, along with many other moves. 
Another great thing about HIIT is that it is done in less time, so even the busiest person
can get a good workout.

Branded Workouts

There are also some well-known brand workouts you might have heard of that use a lot
of bodyweight workouts. For example, if you are familiar with the BeachBody programs, 
you may have heard of PIYO. This is definitely one of the top workouts that uses only
bodyweight movements, working out your entire body. It was created by Chalene
Johnson, and will do everything from multiple plank variations, to intense yoga and
Pilates-inspired strengthening moves. Crossfit is another type of workout that
incorporates bodyweight along with the weight training, but this is usually done in a gym
and not suitable for home workouts.

At the end of the day, adding in any sort of bodyweight moves is going to benefit you, 
whether you are working out at home or in the gym.

A Guide To General Female Health

A number of novels and stories of the early 18th and 19th centuries often portray women as mad and irrational beings, thus, espousing the creation of mad women literature. But, modern medicine dispels this "mad" attribute. By establishing that women's hormones are more sensitive and susceptible to change than that of men, more attention is given to female health. Menstruation, menopause, PMS, and perimenopause - these are all part and parcel of general health topics related to women. Aside from that similarity of being part of female health, these phenomena are due to one thing: hormonal changes. Hormones are fickle, they change with the slightest variation in diets or physical activity. Sometimes even emotional upheavals are enough to make women's hormones go haywire. Researchers on female health come up with studies on the relationship of female psycho-emotional well-being and their physical health. More often than not, hormones are the established links between this relationship.

Hormonal imbalances are the usual culprits for a number of health disorders in women. Although some of the symptoms are associated with other illnesses, their root remains to be unbalanced hormones. As varied as general health topics are, they range from physical manifestations to psychological and emotional troubles. Physical manifestations of hormonal imbalances include fatigue, weakness, weight gain, weight loss, digestive problems, hot flashes, and joint pain. Other symptoms are more pronounced and less insidious like hair loss and dry skin. Unfortunately, with the demands of career and family life, women often ignore these symptoms as merely due to excess work and overall tiredness. Some attempt to cure their symptoms with remedies and rest that do not work. Hormonal imbalances need medical attention and hormonal supplements to be treated properly. Otherwise, symptoms grow worse with heart palpitations, increased nausea, urinary dysfunction, breast pain, and vaginal dryness. Extreme cases even include changes in menstrual periods with the affected person either suffering from extended periods and bleeding or have total absence of periods.

If the symptoms and conditions above are bad enough, they are just the hormonal imbalances' physical aspect. Usually cropping up as manifestations of other psychological disorders, the psycho-emotional aspect of these imbalances are often disruptive. There are documented cases wherein afflicted persons confess of being unable to function at their normal level because of the symptoms. Some of the minor symptoms include cravings and mood swings. However, if the symptoms do not receive treatment, they progress to worse conditions like lack of sexual desire, depression, insomnia, and unclear reasoning. It's no wonder that general health topics and concerns about women often include well-being exercises.

But, these imbalances are not permanent afflictions. With proper diet, exercise, supplements, and counseling, women are able to get their hormones back on track. However, early detection is a key factor in treating hormonal imbalances. It is therefore important not to dismiss the symptoms as just belonging to general health topics or issues. Hormonal imbalances are not just topics -- they are real, and they happen to more women everyday.


Bodyweight Moves With Jumps

As you begin increasing your endurance and get used to the basic bodyweight
exercises, you can then increase your workout intensity with jumps. Many bodyweight
moves become high-intensity moves, especially those with jumps. Here are some
different ones you can try out.

Lateral Jumps

Keep in mind all of these moves use quite a bit of intensity, so feel free to start slow with
a small number of reps, then gradually add in more reps and intensity when you build
up strength and endurance. This is also perfect for athletes who want to work on lateral
power, which is when you need to change directions faster and more efficiently. The
lateral jump is done by first standing with your legs apart, at about shoulder-width. Bend
down if you need to get power that way, jump up and to one side as high as you can. 
You will then jump back and do the other side.

Jump Squats

Next up is a jumping move called the jump squat. This combines the squat, which is
excellent for your legs, buttocks, and core, with a high-intensity jump mixed in. You will
start with your legs in a squat formation shoulder-width apart. Bend your legs to go
down into the squat like you normally would, then when you come up, jump as high as
you can. Both feet should be off the ground when jumping. You really have a lot of
options for how difficult this is. As you get stronger, you can do lower squats and higher

Jump Lunges

You can also turn simple lunges into jump lunges when you start working on your
strength and endurance. This is a good way to increase the intensity, adding in some
cardio along with the bodyweight strength training. Start by doing a regular lunge with
one leg bent in front of you, and the other bent behind you. Lunge down, then when you
come up, jump in the air, alternating your legs as you do so.


A common jumping bodyweight exercise is the burpee. You will see these done in
fitness classes often, along with HIIT workouts, or any high-intensity bodyweight
workout routine. To do a burpee, you start by standing with your feet at the standard
shoulder width apart and your arms down. Start to do a squat by pushing your hips back
and bending your knees, then go all the way down to put your hands flat on the ground
in front of you. Jump your feet and legs back, do a push-up, then go up and repeat it.


Bodyweight Moves for the Upper Body

As you probably know, bodyweight exercises allow you to workout anywhere and
usually with no equipment or weights, toning and strengthening your entire body. For
some people, they really want to focus on their upper body, which is where the following
moves benefit you the most.

Pull-Ups and Push-Ups

Two bodyweight exercises that are fantastic for your upper body are the pull-ups and
push-ups. If you don't have a bar at home, you will need to go to a nearby playground or
park for the pull-ups, or you can do them in your local gym. However, it is highly
recommended to add them to your routine if you are working on your upper body. All
you need to do is put your hands on the bar and try to pull yourself up until your chest
meets the bar. Don't worry if you can't do one ñ the stronger you get, the easier they

At home, you can do push-ups as well. If you know how to do a plank, you know the first
move of a push-up. Instead of holding the plank, you will bend your elbows and move
your body down to the ground, then lift your body back up into the plank position.

Star Plank

Are you looking for a harder plank to do? When you feel like you have gotten used to
standard and elbow planks, and want to work your arms as well as your core, try a star
plank. For this move, you are doing a full plank, but your hands and legs are stretched
out with more space in between them, creating a four-pointed star with your body. 

Diamond Push-Up

Another version of the push-up is one where you simply move where your hands are. 
The benefit of this is that you work different arm and shoulder muscles, further
increasing your bodyweight upper body workout. Instead of just putting your hands
shoulder width apart, you will touch your hands together in a diamond formation. This
really works on your shoulders and arms. Do the push-ups like you normally would. As
with pull-ups, don't worry if you can only do one or two right now. When you get
stronger, you will be able to do more of them.

Many bodyweight exercises work your entire body, including your upper body, so mixing
up your routine is great for a full-body workout.

5 Variations on Planks

Planks are one of the top bodyweight exercises you will see recommended. Even a
beginner can do them for a few seconds at first, then gradually hold it for longer and
longer. There are many types of planks from the elbow plank to the full plank, as well as
other variations. Here are 5 different types of planks to try out.

1. The Standard Plank

The first type of plank you are probably familiar with. This might be known as a full
plank, standard plank, or hand plank. All you have to do is get into the position of doing
a push-up, without actually doing the push-up. You are just going to hold it, like many
other planks. This engages your abs, but also works your legs, arms, and shoulders at
the same time.

2. Elbow Plank

The next type of plank is another basic one where you are meant to hold it for as long
as you can. This works your ab muscles even more, and can give your hands and wrists
a break if they hurt while doing a full plank. With the elbow plank, the only difference is
that you are resting your body on your elbows and upper arms, which will be flat on the
ground. This is great for people with arthritis in their hands or who have sensitive and
weak wrists. 

3. Side Planks

When you get used to these elbow and full planks, you can then add the side planks. 
You are resting your body weight on just one arm or elbow, so they are going to be
more challenging. You want to first do your preferred style of plank, then shift your body
so that you are resting on just one side, with your heels touching and legs together. 
Hold it as long as you can, then switch over to the other side.

4. Shoulder Touches

Shoulder touches are also a more challenging type of plank since you are resting your
body on one hand for much of the workout. You want to do a full, standard plank with
your hands flat on the ground and back as flat as you can get it. You will then lift one
hand and tap the opposite shoulder with it, alternating back and forth to do the shoulder
touches. Try 10 reps, then gradually increase them as you get stronger.

5. Side Leg Planks

This move is going to really work on your core, plus giving you an excellent leg and
buttocks workout as well. Start in your preferred plank, whether it is an elbow or full
plank. Then lift one leg, bending your knee and pulling it toward your body, but on the
opposite side. Put your leg back on the ground, and repeat the same for the other leg. 

The Best Bodyweight Moves for Your Abs

While bodyweight moves work your entire body, some of them really target your core. If
you are looking to tighten your ab muscles and strengthen your core, definitely add
these moves to your workout routine.

Reverse Crunch

This might sound like a simple crunch, but you are going in reverse, and it is much more
complicated. The good news is that it works your lower abdominals, which are
notoriously difficult to engage. If you have a low belly pouch you are trying to minimize
and tone, this is an excellent bodyweight exercise to do. The reverse crunch starts with
you lying on your back with your legs out in front of you. Put your hands behind your
head to support your neck, then cross your ankles. Lift your feet up and toward the
ceiling, then back down. When you lift up, you want to try to get your buttocks off the
ground. You can start this by bending your legs, but eventually you should be able to handle these.

Different Types of Planks

All the different planks you do will work out your abs in a minimal amount of time. 
Crunches can only get you so far, plus planks work other areas of your body as well. 
Start small with the elbow and standard planks, holding it for as long as you can. You
can then start adding more planks, like side planks, shoulder taps, and pulling your
knees in to your chest one by one. The great thing about planks is that they engage
your abs and have modifications to make them more difficult.

Leg Lift

This is similar to the reverse crunch, except you want to keep your legs straight, and
donít need to lift them all the way up. Instead, you are going to reach your legs out while
laying on your back, lift your legs about 6 inches, then lower back down. Continue doing
this as many times as you can. If you have a bad lower back, this might not be the best
ab move for you. 

Bicycle Crunches

When you get sick of standard crunches, you can easily mix it up by doing bicycle
crunches. Lay on your back, then bend your knees, lifting both legs off the ground. Lift
your upper back and neck off the ground by a few inches into a crunch. You will then
move your legs out, back and forth, while extending them in a bicycle form. Try to do 10
sets, take a break, then see if you can do 10 more.

Lazy Girl Bodyweight Exercise Ideas

If you feel that you are on the lazier end of the spectrum and want your free time to be
watching TV or listening to music at home, that doesnít mean you have to be completely
sedentary. You can do bodyweight workouts while doing these other things, without
walking into a gym, and still gain benefits from it.

Decide What Moves Are Best

It is always good to learn the different bodyweight moves first before you decide how to
add them to your routine. There are some you are probably familiar with, like squats and
lunges, but others you may not know how to do correctly. Choose moves that are good
for your current fitness level. You want to challenge yourself, but not overdo it. If you are
a beginner and you choose expert-level moves, you will burnout quickly and lose your

Choose the Increments

Once you know what bodyweight moves you want to try out, you will then choose
increments. This is when you decide if you want to do a certain move when listening to
one song, or if you want to do them during each commercial break while watching TV. If
you are streaming video online, you can try them during advertisement breaks, or a
slightly longer routine after each episode. You can also choose minute increments, like
if you are watching a movie, pause it after every 15-20 minutes to do 10 or 20 reps of
one type of bodyweight exercise.

Try Moves While Doing Other Activities

Even a lazy girl (or dude) can find moves to do while doing other activities at home as
well. You can stand up on your tip-toes or squat while brushing your teeth or washing
dishes, do lunges every time you walk down the hall to the bathroom, or commit to a
wall sit for 30 seconds before every meal you eat. There are many different options for
fitting in these exercises in your normal day, whether you are at home, in the office, or
spending the day at the park.

Make it Fun!

There is no reason your workout has to be a bore! Make it fun by turning up your
favorite fast-paced song and do some burpees and planks, or try jumping jacks for an
entire song. Have fun with it, involve your family or roommates, and donít treat it like
exercise. This is what will keep you motivated.


Easy Bodyweight Moves for the Morning

When you wake up in the morning, you might not be prepared for a long, intense
workout, but you can still benefit from bodyweight exercises. It increases your energy, 
revs up your metabolism, and can really get you in the right mindset for the day. Take a
look at these bodyweight moves you can do in the morning.

Jumping Jacks

Jumping jacks are a good bodyweight workout to start with since they really increase
your energy. It is sometimes hard to wake up and get enough stamina for a morning
workout, so start with at least jumping jacks to get your heart pumping. You can
eventually do intervals by doing jumping jacks, a few other bodyweight exercises, then
coming back to the jumping jacks. If you need a warm-up before the jumping jacks, walk
in place for a few minutes, and do moves like arm swings and shoulder rolls.


Lunges are recommended for anyone doing a workout at home because they are easy
to do and just require a small amount of space. If you have a hallway to move around in, 
try doing walking lunges where you do a lunge as you walk down the hallway or other
space. However, you can also do standing lunges, alternating feet, but not actually
moving forward or backward. This is good when you have a small amount of space, like
your bedroom.


The morning is also a great time to do your squats. You can either do them in a
sequence with other exercise, or do them while doing other activities. For example, if
you are waiting for your coffee to brew or your omelet to finish cooking, do some squats
right there in the kitchen! You can also do squats when you are brushing your teeth or
waiting for someone else to finish in the bathroom.


For the final workout in the morning before you get ready for your day, do some planks. 
A simple elbow or full plank only requires holding it for about 30 seconds. You can
eventually challenge yourself by holding it for longer or doing variations on the plank by
moving different parts of your body. Planks can also be done with minimal space and
donít take much time. If you wake up late, spending one minute doing planks isnít going
to affect your schedule all that much, so at least try to fit that in.

Easy Moves for Beginners

One of the great things about bodyweight exercises is that anyone can do them. No
matter what your fitness level, you can try the moves, modify them, then eventually get
strong enough to complete them. It is challenging for everyone, but as a beginner, you
might want to start with some simple moves. Here are ideal moves to do when you are
a beginner to bodyweight fitness.


The first move that works great for a beginner is the squat. These are a simple move to
master, provide a lot of modifications based on your skill level, and require no jumping
or high-intensity moves. All you need to do is stand with your legs about shoulder-width
apart, then squat down with your buttocks moving behind you, bending your knees, and
keeping your back flat. You donít want to lean forward or backward when performing a
squat. The lower you go, the harder it will be, so if you are new to squats, just go down
as far as you can. Over time, you will be able to go lower and lower.


The next bodyweight exercise to do as a beginner is the plank. There are many
varieties of planks that you can learn as you get stronger, but it is good to start with just
a basic plank. The standard plank puts you in the position of doing a full push-up, where
you are balancing with your back flat, palms on the ground, and toes bending to hold
your body up. However, you won't go down and back up like a push-up. Instead, you
just hold this position as long as you can. Try for 10-15 seconds, then work your way up
to holding it for about 30 seconds. You can also start with an elbow plank if you find that

Walking Lunges

Everyone knows how to do a lunge, but the walking lunge takes it one step further. This
is great if you are a beginner, since all you need is some space in your home to walk
and do lunges at the same time. All you need to do is make sure your body is straight, 
then step forward with one of your legs, bending both legs as you lunge down. Go down
as far as you can, walking as you do the lunge. Each time you walk forward, you will
lunge with a different leg out in front of you.

Other Moves

Moves like jumping jacks and wall sits are also great for beginners.