Archives for June 2015

Benefits Of Running Outside

During the colder months, people often have no other choice but to take their running indoors. They set up a treadmill in their garage or go to the gym to complete their workouts in a relatively comfortable environment. Once the weather breaks, however, most are eager to return to their normal routines and favorite routes.



Here are some of the benefits of running:-

1. Specific Training

Treadmills are highly useful tools that have their place in the training cycle. However, running on a smooth moving belt is vastly different from running outside. Treadmills are more forgiving on the joints as they have shock absorbing mechanisms. The body doesn’t get enough stimuli to adapt to stress which may lead to poor marathon performance, especially during the latter half. If you plan to race on the road, then train on the road to develop specific adaptations. If you plan to race on the trails, then train on the trails of similar terrain and elevation.

2. Changing Scenery

Looking at a blank wall for hours is hardly inspiring yet this is exactly what indoor running entails. In contrast, the outdoors offers changing scenery at every turn. There is a whole world to explore on foot from the local neighborhood to some scenic mountain trails. Discover new routes during your usual morning runs. Join other groups to see where they like to head out to. Running is a nice way to become more familiar with a new state or country during travels.

3. Greater Motivation

Study after study has shown that running outdoors is more enjoyable than indoors. Those who go outside have a greater motivation to go back out there on their next scheduled run compared to those who are working out at the gym. Highly motivated individuals tend to exhibit good consistency with exercise. This leads to significant improvements over time in terms of fitness and weight loss.

4. Better Mental Health

Physical activities like sports and exercise are proven to have several positive effects on mental health. These include a boost in confidence, a greater sense of well-being, a lower risk of depression, better anger management, and decreased tension. Research has confirmed that these positive effects are magnified when a person does these activities outdoors.

5. Thrill of Competition

Joining races gives people an outlet for their competitive drive. We all have this in different degrees. Some like to have friendly competition with their peers for fun. They make bets over all sorts of silly stuff to motivate each other to finish. Others are more serious about competing for podium positions with the top athletes to push themselves to another level. Most are competing with themselves, racing to get a new Personal Record for the distance and a sense of accomplishment.















If you are looking for a good event to race in, then consider the New Jersey State Triathlon. The New Jersey Tri is one of the best triathlons in the country with a stunning course, competitive field, friendly atmosphere, and tons of freebies.

Discover The Different Types Of Alcohol Rehabilitation

Substance abuse is a widespread problem that affects many people regardless of gender, age, or socioeconomic background. Abusers and their families who are seeking help have many options when it comes to choosing addiction treatment. Individuals can select from a variety of residential or outpatient drug and alcohol rehabilitation programs depending on their needs and budget.

A residential program requires participants to live at a treatment facility for a specific amount of time. The duration of the stay is usually between one month and a year but largely depends on the type and extent of the participant’s addiction. The facility provides around the clock care in a non-hospital setting. Participants undergo highly structured treatment, which focuses on helping them overcome the psychological and social deficits that lead them to addictive behavior.

alcohol rehabilitation

Alcohol rehabilitation also includes the following:-

Individualized outpatient addiction treatment also takes place in a treatment center but the participant lives at home. This is often an effective option for people who have a steady job and suitable social support at home. These programs offer the same type of individual and group therapy options as residential programs but with a flexible schedule that allows participants to continue to work or care for a family while undergoing treatment.

Most treatment programs begin with detoxification accompanied by withdrawal managed by a medical professional. The individual must be free of drugs or alcohol before beginning the process of addressing any behavioral, social and psychological issues associated with substance abuse. It is important to detoxify under the supervision of a qualified physician. Withdrawal systems can be extremely unpleasant and in some cases, fatal. A physician can prescribe specific medications to help patients withdrawing from alcohol, opioids, barbiturates and other drugs.

Individuals often have a difficult time recognizing when casual use transforms into addictive behavior. Being late for work due to a hangover after a night of using is an obvious sign of abuse. Another sign is when close friends and family members express concern about drinking behavior. A less subtle sign is drinking more than intended. When this behavior becomes habit, it is time to start thinking about alcohol rehabilitation and recovery.

The benefits of undergoing drug or alcohol recovery are numerous and have a positive impact on every aspect of life. Detoxification purifies the body, ridding it of harmful substances to improve physical health and restore a sense of wellbeing.

Engaging in private and group therapy allows participants to understand what triggers their urge to use. Once they know the mechanism behind addiction, they have the tools they need to control their lives rather than having the drugs or alcohol control them. As participants progress through the program, they gain the self-control necessary to avoid triggers and stressors they may encounter after completing the formal rehabilitation program.

alcohol rehabilitation

Everyone deserves a chance to live a happy and productive life without having to rely on mood altering substances to get through the day. Treatment centers for drug abuse offer a variety of options to help anyone become drug and alcohol free.

Vitamins аnd supplements а waste оf money?

It sееms thаt еvеrуоnе thеsе days аrе tаkіng sоmе form оf vitamin, whеthеr а multivitamin оr а раrtісulаr supplement. Еvеrу day І hear people promising thаt sоmе vitamin іs going tо bе thе cure аll pill. Вut іs thіs rеаllу thе case with vitamins and supplements?


Supplements to take with a spoon














Most nutritionists will agree thаt Americans gеt mоrе thаn еnоugh vitamins thrоugh thеіr diet. Іf уоu аrе eating а proper diet оf fruits, veggies, carbs аnd protein thеn chances аrе уоu аrе fine. Таkіng аnу additional supplements wоuld рrоbаblу bе оvеr kill.

For sоmе women, lіkе complete vegans, lactose intolerant, оr pregnant thеn іt mіght асtuаllу bе beneficial tо bе pop а vitamin supplement.

The mоst іmроrtаnt thing before considering аnу form оf vitamins and supplements іs tо dо prior research.

Do nоt bе оn sоmеthіng bесаusе іt promises great life changing benefits, chances аrе іt іs а lie. Тhеrе hаs bееn nо evidence recorded thаt аnу раrtісulаr vitamin will prevent cancer оr mаkе уоu live tо bе 100.

Did уоu knоw thаt mоst supplements аrе nоt FDA regulated? Тhаt mеаns уоu аrе рrоbаblу nоt going tо bе gеttіng аll thе іnfоrmаtіоn оn thе label thаt уоu shоuld bе gеttіng lіkе additives, side аffесts, hоw уоur magic pill соuld react wіth оthеr medications аnd more.

For example, vitamin Е іs оnе оf thе mоst popular vitamin trends rіght nоw, but іt іs аlsо а blood thinner, making іt harder fоr уоur blood tо clot іf уоu cut уоursеlf. Тhіs іs thе sаmе fоr fish oil. Additional studies shоw thаt vitamin Е mау аlsо increase risk оf heart attacks.

Another оnе, vitamin С hаs bееn researched wіth nо data showing іt hаs аnу help іn curing thе common cold оr аnу оthеr disease. Тhоsе whо tаkе thе supplement аnd аrе gеttіng еnоugh іn thеіr diet оr јust secreting thе extra vitamin С оut іn thеіr urine. Yоu аrе literally peeing уоur money away.

While mаnу vitamins will gеt washed оut оf thе body оthеrs will bе absorbed bу thе organs аnd buildup. Тhіs collection оf unnecessary vitamins саn hаvе huge health consequences.

Now І аm nоt sауіng І аm аgаіnst supplements, thеу hаvе thеіr pros tоо. Fоr example durіng pregnancy а ton оf nutrients аnd vitamins gеt stripped frоm thе mom tо bе аnd іt will bе recommended tо gеt оn а vitamin supplement regiment, Тhе sаmе іs true fоr lactating moms.

And thіnk аbоut thоsе thаt аrе lactose intolerant, mаnу јust dо nоt gеt еnоugh dairy sо chances аrе thеу mау nееd а calcium аnd оr vitamin D pill.

When іt соmеs tо minerals, women wіth strong periods оr pregnant mау develop аn iron deficiency. Anemia саn bе serious аnd nееds tо bе tаkеn care оf undеr thе care оf а doctor.

If уоu аrе аn avid vitamin taker mаkе surе tо consult уоur doctor tо mаkе surе уоu understand whаt уоu аrе tаkіng аnd whу. Lіkе аnуthіng еlsе thеrе іs suсh а thing аs tоо muсh. Маkе surе уоu аrе tаkіng safe levels оf раrtісulаr vitamins too.


Before І рut аnуthіng іn mу mouth, І dо mу rеsеаrсh! І dо tаkе а multivitamin but І асtuаllу talked аbоut іt wіth mу doctor fіrst. For further information on this important topic check out this article with the title of ‘Do You Really Need Vitamin and Mineral Supplements for Good Health or is it Just a Waste of Money?‘ written by Mike Geary – Certified Nutrition Specialist, Certified Personal Trainer, Author of best-selling program:  The Truth about 6-Pack Abs


James Kelly

High Wycombe, Western Australia, 6057


How to Meditate When You Don’t Have the Time

The benefits of being able to meditate are tremendous. Research shows that after a single 20-minute yoga session, our brains’ beta waves decrease, meaning our rate of information processing slows down. A 2008 study by researchers at Harvard Medical School found that meditation substantially changed the gray-matter density in parts of the brain, improving memory, enhancing empathy, and reducing stress. A 2007 study by psychologists and psychiatrists at the University of Wisconsin found that meditators have substantially better attention spans than non-meditators, while a 2009 study by the Institute for Natural Medicine and Prevention found that meditation can lower stress levels and significantly decrease the risk of heart attack.










While the benefits of meditation might be literally life changing, we know what you’re thinking: You don’t have hours on end every week to dedicate to practicing meditation. But luckily, you don’t have to take a full hour out of your day to reap the benefits of mindfulness. You can channel the vast majority of the benefits of meditation with everyday mindfulness between hectic work meetings and shuttling the kids to soccer practice.

If you need some extra motivation to meditate Promise or Pay is an online social motivation platform that helps you stick to your goals by donating money to charity if you don’t follow through, and encouraging others to donate if you succeed. What makes this awesome is that regardless of the outcome money is donated to charity!
Keep your promise to meditate and your Supporters donate. Break your promise and you donate. It’s win-win! Promise or Pay motivates you to achieve your health and wellness goals, while creating a more engaging, personal and empowering way to donate to charities that make a better world. Your one promise can make a huge difference – make your promise today.

Here are some great ways to meditate in your everyday life:-


1. Be aware of your breathing.

If you are feeling overwhelmed or stressed, or simply feel your thoughts wandering from the present moment, take a few deep breaths to refocus your attention. It may be simple, but it is one of the most powerful mindfulness techniques out there.

 2. Try walking meditation practice.

Whether you are just going from the car to the grocery store or are enjoying a leisurely after-dinner stroll for a bit of exercise, you can integrate meditative practice into your walks, no matter how long or short. The key is to stand straight with your back upright and clasp your hands gently just above your belly button. Ideally, you will want to curl the thumb of your left hand inward and wrap your fingers around it while wrapping your right hand around your left. This will balance you and help to keep swinging arms from becoming a distraction. Drop your gaze slightly, and pay attention to the way your feet touch the ground. If you mind starts to wander, return your attention to the movement of your feet.

3. Devote a few minutes of your day to someone else.

We all tend to feel like we could use an extra few hours in our day and are, therefore, sometimes reluctant to dedicate a bit of our day to someone else. But did you know that even giving just a few minutes of your day to someone else can make you feel like you have more time, not less of it? Fascinating research conducted by the University of Pennsylvania, Harvard, and Yale reveals that when participants in a study completed small tasks for other people (such as writing an encouraging note to a sick child or helping a student edit his or her college application essay), their sense of available time was substantially enhanced. The team of researchers concluded that “compared with wasting time, spending time on oneself, and even receiving ‘free’ time, giving time to friends or strangers increases perceptions of having time in both the present and the future by increasing feelings of self-efficacy.” Furthermore, the researchers pointed out that “giving time to others not only increases the giver’s sense of subjective time but can also increase the recipient’s objective amount of time, such that giving time contributes to the well-being of both the self and others.” For a complete overview, you can check out the findings here.


The bottom line? By integrating mindfulness into your everyday life, you can decrease your anxiety, improve your creativity, enhance your sense of compassion, improve your memory, and mitigate stress.

Author’s Bio

Jay Booklin gets inspired by small actions that have the power to bring about big change and loves engaging with like-minded people who give more to the world than they take. He is the founder at Promise or Pay, a social motivation platform that helps you stick to you goals by donating money to charity if you don’t follow through, and encouraging others to donate if you succeed. Make your promise at or get social via Facebook,TwitterInstagram.


Yoga – a practical part of the rehabilitation mix

With celebrity practitioners such as Gwyneth Paltrow, Heidi Klum and Michelle Williams leading the charge, the popularity of yoga seems to be gaining pace. Yet yoga is much more than a series of physical poses designed to create lean, toned, sculpted bodies. In the midst of the all the ‘A’ list yoga related headlines it would be easy to lose sight of the real potential of yoga as a powerful tool to stimulate our spiritual and mental senses and rebalance our out of sync bodies. This side of yoga is the one increasingly being tapped into by recovering addicts and those who design rehabilitation programs to support them. Now viewed by many addiction specialists as an integral part of the recovery process, yoga is for many treatment participants a major element in getting clean and staying that way. Here we unpick how yoga can be used to support recovery from substance abuse and find out why it is such a game changer.

yoga used in rehabilitation

Yoga – a multifaceted discipline

Individuals going through the recovery process often need to address physical, emotional and spiritual issues linked to their addiction. While other types of physical exercise will help in terms of dealing with the body’s needs post-addiction, yoga can do this and so much more. Even its name ‘yoga’ means ‘to yoke’ which represents the uniting of spiritual, physical and mental practice. The combined discipline of yoga incorporates eight ‘limbs’ which include not only physical poses but also breathing, posture, ethical standards, concentration, meditation, sensory transcendence and self discipline.

Yoga can therefore offer a workout which addresses the addiction on a physical level as well as the underlying mental and spiritual aspects of the problem. Using breathing and meditation techniques, participants become more aware of and in tune with their bodies. This in turn helps them develop a greater respect for their physical wellbeing. Undertaking regular yoga sessions can help calm the mind, improve concentration and promote patience, all of which can prove valuable in sticking to a substance addiction recovery program.

Yoga – the specifics

Many recovering addicts face common challenges which yoga can help deal with. These include:

1. Sense of detachment– Addicts often feel disconnected from their own bodies and become detached from their physical being. This detachment, which once enabled their drug taking by allowing them to disrespect their bodies with harmful substances, can still persist during recovery. In this scenario yoga can help the addict reconnect using yogic poses which require the practitioner to focus on their body. Specific positions such as child’s pose, grounding and squatting reinforce a sense of safety and security. Other movements such as inversion require the patient to go upside down and thereby help them to see the world from a different angle.

2. Physical pain– Substance abuse involves just that – abuse – and the physical manifestation of that abuse can remain a part of the addict’s life well into sobriety. Practicing yoga can help release this pain and address issues such as posture which may be prolonging the physical discomfort. Particular approaches to yoga can also be used to free addicts from underlying trapped trauma. Phoenix Rising Yoga Therapy is one such style of treatment which can help explore issues which may be buried and address these through yogic techniques.

3. Bodily imbalances– Many people in recovery find that their sympathetic nervous system has been knocked out of balance. The struggle to overcome the grip of addiction is a challenge and the nervous system is part of the fight back process. This can leave it out of kilter with heart rate and stress hormones negatively affected. Using pranayama, which is the yoga limb which focuses on breathing, it is possible to tap into and rebalance the nervous system.

Maximising yoga’s potential

Harnessing the power of yoga in the context of recovery from drug addiction must be carefully done. Many mainstream yoga classes focus primarily on the physical fitness aspects of yoga with insufficient emphasis placed on the mental and spiritual elements. Recovering addicts need all these aspects to be collectively addressed. Finding a class which stays true to the ancient roots of yoga and meets these needs is essential. Identifying suitable practitioners through specialist treatment programs is a good starting place.

Another option is to access online resources which specifically deal with addiction recovery. Online conferences such as those hosted by yoga teacher and recovering addict Tommy Rosen are worth checking out. Used carefully yoga can be an effective foundation for living life free from addiction and guarding against long term mental health conditions such as depression. Iconic Swiss psychiatrist Carl Jung once wisely said,
“Your vision will become clear only when you look into your heart.. Who looks outside, dreams. Who looks inside, awakens.”

Use yoga to look inside and awaken mind, body and soul to a drug free life.


Author’s Bio

It’s been a long road to the point Mel Chester finds herself at now. She’d originally battled opioid addiction during her mid twenties, after an accident left her in pain and immobile. Whilst in recovery, she tried many other therapies and found Yoga to be one that helped her immensely. After a career in the health care industry, working with other addicts, she took a short career break to become a mom – and now is in the position of being able to work from home, spend time with her family and write for a living

Mel Chester

Freelance writer