Healthy Lifestyle

Lilja Margrét Sigurðardóttir

Translation- Icelandic to English

Byrja rólega. Hægt er að auka hreyfinguna örlítið í daglegu lífi, til dæmis með því að ganga meira, leggja bílnum lengra frá áfangastað, fara úr strætó tveimur til þremur stoppistöðvum fyrr og nota stiga í stað lyftunnar. Það hefur sýnt sig að 30 mínútna, létt hreyfing á dag gerir gæfumun! Hægt er að stinga upp á göngutúr eða sundlaugarferð við vinina, í stað þess að spjalla yfir kaffibolla. Best er að auka örlítið við daglega hreyfingu áður en farið er út í að fjárfesta í líkamsræktarkorti. Þessi litla hreyfing vekur síðan upp löngun til að bæta aðeins við og fyrr en varir er maður farinn að hlakka til að fara í ræktina.

Stunda hreyfingu sem hentar manni. Það sama hentar alls ekki öllum. Því er framboðið af skipulagðri hreyfingu gríðarlegt. Hægt er að ganga í fjallgönguklúbb, læra dans, lyfta lóðum, stunda jóga, ganga, synda, skokka eða sækja fjöldann allan af hóptímum á líkamsræktarstöðvum. Mikilvægt er að prófa sig áfram og gera það sem maður hefur gaman af, því það er vonlaust að ætla að halda sig við plan sem manni þykir leiðinlegt. Síðan getur löngunin breyst eftir smá tíma og mann langar að prófa eitthvað nýtt. Þá er um að gera að láta það eftir sér.

Finna sér hvatningu. Gott er að stunda hreyfinguna með vinum, eða í hóp. Einnig er gott að setja sér markmið og fylgjast með árangrinum með tilheyrandi mælingum. Mikilvægt er að markmiðin séu raunhæf, því gangi þau ekki eftir er hætt við að fólk missi trúna og hætti að hreyfa sig. Einnig getur verið gott að lesa sér til um heilsu og næringu meðfram þessu. Þó er mikilvægt að gæta sín á að slíkt verði ekki að þráhyggju. Í hvert sinn sem ákveðinn árangur hefur náðst er svo nauðsynlegt að verðlauna sig með einhverjum hætti.

Translation

Start off easy. It is possible to increase movement a little in daily life, for example by walking more, park the car further away from the destination, get out of the bus two to three stops sooner and use stairs instead of the elevator. It has been shown that 30 minute workout makes a big difference! instead of talking over a cup of coffee It is also possible to suggest going for a walk or go swimming with friends . It is best to increase movement a little bit daily before spending money on a gym card. These little exercises will make you want to exercise even more and before you know it you will be looking forward to go the gym.

Do exercises that works for you. The same does not work for everyone and this is why variety of exercise is endless . It‘s possible to join mountaineering club, learn dancing, lift weights, do yoga, walk, swim, jog or join many of the group lessons at the gym. It is important to experiment and do what one enjoy doing, because it‘s impossible to follow a program that is boring. If, after a while, one feels like trying something new then by all means one should indulge oneself.

Find motivation. It´s good to exercise with friends, or in a group. It is also good to set goals and with associated measurements, monitor the achievements. It‘s important that the goals are realistic, because it‘s possible that people lose faith or stop exercising if they don‘t reach their goals. It can also be good to read up about health and nutrition along this. It‘s important to be careful that it doesn't become an obsession. Every time that a certain achievement has been reached, is very important to reward yourself somehow.

I chose this article because it shows the base and how to begin your journey to a healthy lifestyle. It gives you a good idea where to start like to, set goals, start off slowly and and always keep it fun. I used google translate to trigger my memory with some words and used oxford learners dictionary to make sure it was the word that I needed.

Translation- English to Icelandic

Why Is Sleep Important?

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.


The way you feel while you're awake depends in part on what happens while you're sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.

Healthy Brain Function and Emotional Well-Being


Sleep helps your brain work properly. While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and remember information.

Studies show that a good night's sleep improves learning. Whether you're learning math, how to play the piano, how to perfect your golf swing, or how to drive a car, sleep helps enhance your learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative.

Studies also show that sleep deficiency altersACTIVITY in some parts of the brain. If you're sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.

Children and teens who are sleep deficient may have problems getting along with others. They may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed.

Translation

Afhverju er svefn mikilvægur?

Svefn spilar mikið í góða heilsu og vellíðan í gegnum lífið. Að fá nægan og góðan svefn á réttum tíma getur hjálpað andlegri heilsu, líkamlegri heilsu, gæði lífsins og öryggi.

Hvernig þér líður þegar þú ert vakandi veldur því hvað gerist á meðan þú sefur. Á meðan þú sefur, er líkaminn að vinna í að styðja heilsu virkni heilans og halda í líkamlega heilsu. Svefn hjálpar líka vexti og þroska hjá krökkum og unglingum.

Skaði svefnleysis getur gerst um leið (líkt og bílslys), eða hann getur skaðað þig á lengri tíma. Til dæmis ef svefnleysi heldur stöðugt áfram getur það hækkað líkurnar á krónísk heilsu vandamál. Það getur líka haft áhrif á hversu vel þú hugsar, hagar þér, vinnur, lærir og semur við aðra.

Heilbrigð virkni heilans og andleg vellíðan

Svefn hjálpar heilanum að virka almenninlega. Meðan þú sefur er heilinn að undirbúa sig fyrir næsta dag. Það er að mynda nýjar leiðir til þess að hjálpa þér að læra og muna upplýsingar.

Rannsóknir sýna að góður nætursvefn bætir lærdóm. Hvort sem þú ert að læra stærðfræði, hvernig þá á að spila á píanóið, hvernig þú fullkomnar gólf sveifluna, eða hvernig það á að keyra bíl, svefn hjálpar þér að auka hæfileika í að læra og að leysa vandamál. Svefn hjálpar þér líka að halda einbeitingu, taka ákvarðanir og vera skapandi.

Rannsóknir sýna einnig að svefnleysi breytir virkni í einhverjum hluta af heilanum. Ef þig skortir svefn, gætiru átt erfitt með að taka ákvarðanir, leysa vandamál, hafa stjórn á tilfinningum og hegðun, og takast á við breytingar. Einnig hefur svefnskortur tengst þunglyndi, sjálfsmorð, og áhættusamlegar ákvarðanir.

Krakkar og táningar sem skortir svefn gætu átt vandamál við að semja við aðra. Þau gætu verið reið og hvatvís, haft tilfinningasveiflur, verið leið eða þunglynd, eða skortið hvatningu. Gætu átt í vandræðum við að fylgast með, og gætu fengið lærri einkunnir og verið stressuð.

I chose this article because sleep is one of the most important things when it comes to health. if you want to change your health I would start with your sleep, it will make such a difference. People don't realise how important sleep actually is and how it effect their life if they don't get enough sleep.

Interview-Alexandra Sif Nikulásdóttir IFBB Bikini- and bodyfitness competitor

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I decided to interview Alexandra because she is a great role model and I have looked up to her for many years. Alexandra is a personal trainer who ownes a trainingcompany with her three friends, Katrín, Ingibjörg and Magnús. Their company is called Betri Árangur. Alexandra lives a healthy and active lifestyle and in her training she teaches her clients to choose better options in their diet as while as makeing training plans for them, all according to each individuals goals. Alexandra has both competed in bikinifitness and bodyfitness with great succes but although she likes competing she thinks it‘s importand to give your body a break from time to time, from cutting and training more than you do on a regular bases.


Questions

1. How often do you train per week and how long each time?
2. What‘s your favourite healthy meal?
3. What‘s your favourite exercise in the gym?
4. Do you train alone or with others?

5. When you decide to have an unhealthy treat, what do you usually have?
6. Which one do you prefer, bikinifitness or bodyfitness?
7. What are your longterm goals?

8. Do you have a quoat that you live after?

9. Do you have any advice for those who are stepping their first steps in the gym?


Alexandra usually trains five or six times a week for 60-90 minutes each time, it depends wether she streches for a long time or not. Her favorite healthy meal is a burrito made in a healthy way. Her favorite exercise at the gym are squats, because it is a very difficult exercise, you have to think about what you are doing to do it correctly. It is also the best exercise to make your butt grow, wich is her favorite part of the body. Alexandra trains both with her friends and alone. She loves Honey Nut Cheerios and Love Chrunch muesli mixed together for an unhealthy treat, she also loves chocolate, burrito and indian food. She thinks both bikinifitness and bodyfitness is fun but modelfitness fascinates her more because she thinks it‘s more challenging to keep good muscles like the Bodyfitness requiers. Modelfitness made her step out of her comfort zone wich made it more challenging. Her longterm goals are first of all to live and enjoy her life. She pursues a healthy lifestyle all year round. She is not going to compete next year, but she is going to improve her form and have fun. She thinks it is important to let go of the thought about competition and not let the sport control your life. She was just buying her first appartment so there are very exciting times ahead of her. She does not have a special quote but she believes that everything happens for a reason. Before she started as a trainer at Betri Árangur she was in training there so she thinks it is very important to get a trainer to start and to get the knowledge you need to succeed. Also trust your trainer and follow his advices. The most important part is that you are doing this for yourself ad no one else. Have a positive mind, it gets you so far with everything in life.

Why dieting doesn't usually work

Dieting doesn't usually work because your brain doesn't work like that. Girls who start dieting at a young age are three times likely to be overweight five years later, even if they started at a normal weight. People can be healthy even though they are overweight or even obese. Most of the people that have been on a diet and lost weight have all gained it back and have even gained more weight. Mindful eating is when you listen to your body and you eat as much as you like and makes you feel good. I Chose this video because it shows exactly why dieting gets you no where, people should just eat what they want and what make their body feel good.