BLOG - UltraCare PRO - Part 16

5 Easy Exercises to Get Relief from Tight Shoulders

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A tough day affects your mood as well as your body. Usually stress and muscle tension cause tightness of shoulders. It has a tendency of irritating you and you might also feel uneasiness. So to help you with this troublemaker, here are 5 exercises that you can practice at your convenience.

1. Shoulder Rolls:

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A fun shoulder stretch to remove tension.
Stand in an alert position with hands down and arms straight. Move your shoulders forward in a circular motion at a slow pace. You can perform this same exercise in backward circular motion. Keep your body relaxed all through the while and take deep breaths during the set. You can expand the diameter of the motion till the time you do not feel the hitch. Apart from reducing muscle tension, it also removes stiffness and improves blood circulation.

2. Cow-Face Pose

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Gomukhasana fondly known as cow-pose face is one of the best exercises to cure tight shoulders.
Sit on a flat surface with your legs extended. Then, twist and twirl them. First bend your knees in such a way that your sole faces the floor. Put your left foot under your right knee and move it towards your right hip. Place your right knee on top of the left and move the right leg towards the left hip. Once comfortable, balance your body weight on both sides. Now place your left hand at your spine with your palm facing forward. Bend your right elbow and put it on the spine in an inwardly rotated format. Let both your palms rest in the center of your back. Slip your forearm into the void of your lower back and roll it in a vertical format. Try to tangle your fingers if you can. Top elbow should be beside your head, facing the ceiling and the bottom one should face the floor. Keep the back straight all through the while.

3. Cross-Body Arm Stretch

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If you are looking for a quick muscle loosening exercise then cross body arm stretch is for you.
Stand firmly with your hands straight. Cross one of your hands with elbow facing your chest. Use your other hand to pull that hand towards your chest. Hold the pose for 5 to 10 seconds. Repeat with the other hand.

4. Standing Wall Stretch

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It is an easy and anytime practicable stretch.
Stand in front of a wall keeping one arm distance. Put your arms on the wall and bend down your upper body. Hold the pose till you feel the pull. Slowly come to the starting position.

5. Arm Circles

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Make some way and doze away tight shoulders
Stand with a firm spine and stretch your arms in straight position- framing 90 degree angles. Slowly move your hands in a circular motion (1 foot in diameter). Do it for 10 seconds. Perform the same exercise in the opposite direction.
In case of acute and chronic pain, let physiotherapy come to your rescue.

Perform these Exercises at Home to Stay Healthy and Hearty

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Love to work out but can’t go to the gym! Worry no more. Here are some exercises you can do at your home and welcome good health.

1. Crunches:

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Apart from burning calories, performing crunches can strengthen your abdominal muscles and tone your abs.

2. Push-ups:

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It tones your arms and lower body at the same time. It also helps you to enhance your balance and stability.

3. Jumping jacks:

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It is highly advisable to improve heart condition. It improves cholesterol levels and controls high blood pressure.

4. Mountain climber:

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It makes your body more mobile and agile. It is referred for improving lower body strength.

5. Plank:

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It is highly recommended for avoiding back pain. It is also very useful for having flexible and toned body.

6. Side Plank:

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It improves your core strength and braces your arms and wrists. It is also noted to improve concentration and balance.

7. High knees:

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Hip flexors and quads get a great boost through this exercise. It also improves heart rate and muscle flexibility.

8. Leg lifts:

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Improved posture, reduce lower back pain, toned abs, strengthened hip flexors and enhanced balance are some of the benefits of leg lifts.

9. Donkey kicks:

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It works on you core, lower back, legs and butt. It gives you the feeling of better flexibility.

10. Squats:

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Burning fat, building muscle strength and abs toning are some of the major benefits of squats.

11. Lunges:

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It is one of the best exercises for buttocks and legs. You can also address back and abdominal muscles through this exercise.

12. Burpees:

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They give a good warm up to entire body and also burn a lot of calories. It is a full body exercise so it can keep you fresh and active for long.

13. Calf raises

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Muscular strength can be enhanced through calf raises. Ankle balance and stability can also be developed through it.

14. Flutter kicks:

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It can be a great aid for reducing weight and toning stomach. It also gives a good workout to your hips and flexors.

15. Elevated hip lifts:

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It is one of the easiest exercises to shape your lower abs, quadriceps, hamstrings and even your calves.

16. Wall sits:

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It is one of the easiest exercises to give a great work out to your upper body. You can get rid of your thunder thigh easily and can also improve your stamina through this exercise.

17. Run in place:

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It is one of the finest ways to improve your cardiovascular strength. It can help in burning away excessive fat. Besides, it improves your balance and focus.

18. March in place:

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Practicing this exercise for at least 1 minute everyday can improve your metabolism and can also bring relief from knee pain.

19. Russian twists:

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It a whole abdomen workout therapy that reduces the risks of strokes and heart attacks. It also strengthens spine muscles.

20. Triceps dips:

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It strengthens your arms, shoulders and chest muscles. It can also improve your lockout strength.

Common Causes of Back Pain

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Any damage to muscles, nerves, bones, joints or other structures in the vertebral column (spine) lead to back pain. Here are some common causes of back pain that can throw some light on pain-generating conditions.

1. Strain:

Every time we get involved in rigorous activities or something that requires more of physical energy, we push our body and muscles. So at times, this excessive push causes tension in muscles and ligaments that in turn causes pain. So when we lift bags again and again, or fall on our back or feel a sudden jerk or exercise without warming up, our back muscles and spinal ligaments sense the pressure, which leads to muscle spasms. This condition gives you back ache. So make sure that every time you are to hit a gym or work out at home or are about to push your body, stretch a bit.

2. Discs issues:

Our spine has got 33 bones that are stacked one on top of other. This frames the spinal column. All these bones are supported by small soft discs. They work as cushions for our bones. So when you damage your discs, you experience back pain as healthy discs are the shock absorbers for the body; when they are damaged, you bone sense the shock and you are in pain. Damaged discs include ruptured or bulged discs. This condition is called herniated disc. To keep this menace at bay, get involved in healthy diet and light exercises. Also, if you are habituated to smoking or drinking alcohol, then you better quit.

3. Arthritis and Osteoporosis:

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Spine arthritis- osteoarthritis is a condition wherein the cartilage (connective tissue) breaks down. You might find it comforting to sit or sleep or make any movement with your back. This condition also causes formation of spurs (bony outgrowth) and stenosis (narrowing of spinal canal). Osteoporosis is a condition that weakens the vertebrae and hence, you can’t handle normal stress or jerks; so you can easily become a prey of injuries. To avoid these conditions, get comfy bed and have nutritious diet. Also, focus on maintaining your weight.

4. Infections:

Spinal infection- Osteomyelitis is again a condition that weakens your spine muscles. Here, there is overgrowth of bacteria and fungi in the spine, due to spine surgery or procedure. These organisms also spread in the entire body through blood that further worsens the situation.

5. Pinched nerve:

Nerves work as signal-sending tool and at times when they are compressed, they send you signal of pain. Basically when your body remains static in one uncomfortable position, you experience compression of nerves. Unattended injury, heavy weight, repetitive stressful activities fuel this condition.

Do not take your back pain lightly. No matter how minor it is, get help instantly to avoid major damage. Physiotherapy is one of the soundest therapies that you can use to curb your back pain or can also use latest technology pain relief devices through which you can treat all kind of pain by yourself. Besides, consulting a doctor in case of extreme pain shouldn’t be given a miss.

Easy Exercise for Flexible and Strong Spine

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You are living a myth if you think that spine problems occur only in old-age. Because of poor food eating habits, sedentary lifestyle and lack of awareness, many young and old people suffer from spine problems. So here are some useful exercises and working out alternatives that can bring you the gift of a healthy and flexible spine.

a) Spine stretch:

Sit on the floor and spread your legs as wide as you could. Slowly move your head down, bend forward by balancing your body weight on the hips. Try to reduce the distance between your chin and neck by approaching your chin towards the neck. Once you feel the stretch get going to the starting position. Para spinal muscles-the one alongside the spine gets a good stretch through this exercise, which makes your spine elastic. Besides, it improves blood circulation and reduces tension between muscles along with lengthening them.

b) Low-back rotation:

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Sit in an alert position on a chair with your feet being straight and facing the ground. Slowly, rotate your upper body in either right or left direction. You can get hold of the chair. Let the lower body stay stable. Once you feel the stretch, get back in shape with your body and then rotate your upper body in the other direction and get to the starting positing once the pull is felt. This exercise can open up the thoracic spinal region and give a stretch to your soft tissues and muscles.

c) Forward bend:

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Sit on the ground with your legs straight and extended (facing your face). Touch your feet with your hands or if you are comfortable hold your toes with your fingers and move down towards your knees. If you are not flexible enough then, hook a towel or stall (cotton material) around the bottom of your feet and hold it tight and then bend forward. This intense exercise stretches the hamstrings and also stimulates the inner legs.

d) Spinal trunk rotation

Lie down on the floor at your back. Let your palm rest on your stomach and move your legs upwards, with feet touching the ground. Slowly move your legs towards either right or left side. Make sure that both your legs are stuck to each other. Repeat it in both directions. All through the while, keep your body relaxed and pinned to the ground. It will improve spine pain mobility and will also lubricate lumbar spine and hips.

e) Knee pull

Lie on the floor with your back straight and resting on the ground. Lift your legs in the air at 45 degree angles. Move one of your legs towards your chest and hold it with both your hands and pull it towards the torso. Then take your leg downwards and repeat the same with other leg. It helps in making the spine flexible and more agile.

If the pain is unbearable, see a doctor. Besides, you can always resort to physiotherapy devices in case of chronic or acute pain issues.

How does Constipation Cause or Worsen Joint Pain!

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Joint pain is a trouble that is usually uninvited. It occurs due to various reasons like inflammation, injury, sprain or strain, bone infection or any other trait that causes damage to tissues or cartilage. These are common causes and most of the people are also aware about it. However, one of the most uncommon causes of joint pain is constipation. Yes you read that right! Constipation can cause joint pain. Let us see how!

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When your colon absorbs too much of water from your food; you experience tension and squeezing of muscles, which makes the stool movement slow. This criterion further causes physical inactivity and laziness. Basically, when colon bears the faces for long, body start reabsorbing the water and during this process those toxins that are to be excreted; sometimes they are absorbed by the body. This can give rise to pathogen levels in body and so your immune system gets busy in tackling the same. Hence, the repair process or the healing process meets a pause. When the body hit’s normalcy, i.e., when bowel system is regular, the immune system again gets active and releases cytokines- inflammatory mediators and that gets circulated in the entire body though blood, which causes the inception of aches and pain in the joints. The matter gets altogether more serious, when your body becomes a victim of Rheumatoid Arthritis- a condition when the pain flows in joints and muscles in varying degrees and intensity.

Those people, who already suffer from RA, have excessive growth of bacteria in their intestines, and when such people experience irregular bowler movements, those bacteria multiple, adding severity to the pain. Apart from that, during your constipation days, level of good bacteria is low, which causes a leaky gut and in turn increases the level of pathogenic bacteria or fungi in your intestines. This worsens the situation and elevates the pain.

These theories are sufficient to prove that a healthy bowel cycle is highly important. Apart from keeping uneasiness at distance it also helps you in maintaining internal body health. Many people have this myth in their head that we have to go to the toilet for three or four times in a day. It is not true at all because, the ideal bowel movements don’t exist. It varies from person to person. However, regular visit is better with once a day being the minimum requirement.

Important Notes:
1. Make sure you do not delay your toilet visits. Elimination of toxins on sooner grounds is highly advisable.
2. Get habituated to light exercise.
3. Stay hydrated all the time.
4. Have healthy vegetables and fruits.
5. Reduce the consumption of fructose – generally found in soft drinks as it forces the liver to consume more energy in processing sugar and doesn’t let it concentrate on the task of detoxification.
6. Have dried fruits or any other fiber rich food.
7. If the problems don’t seem to end soon, consult a doctor.

Walking and Jogging for the Elderly People

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No one is unaware about the importance of walking and jogging. These both are age-old expressions of aerobic exercise and help a person in improving his or her cardiovascular system. Apart from burning calories, these exercises also help in building endurance and fueling joint mobility. However, people of old age should be very particular about practicing them. In the later years of life, muscles are anyway weak and then when you go for high-intensity walks or jogs without much awareness, you might worsen your pain.
So here are some tips for all the old and adorable folks.

Walking:

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Walking is basically a low impact exercise; as while walking, either of your foot remains on the ground, controlling your body weight, and your knees have to absorb limited shock. Besides, your breathing pace is also moderate and manageable and is overall less stressful. However, it is important to note that causal walking or jaywalking won’t bring major health benefits.

Brisk walking

Brisk Walking

Next comes the concept of brisk walking. 100 steps per minute account for moderate intensity brisk walking. It is walking with more speed and focus. It helps you to develop your stamina and can also control your body weight. It also helps in maintaining blood pressure and preventing type 2 diabetes. So if you are already in a habit of walking, try brisk walking. It is not mandatory that you should reach the standard mark or count. You can build your pace overtime and increase the same. You can practice normal and brisk walking together. Say for example you brisk walk for 15 minutes, and then continue with regular walking.
Benefits of walking
1. Reduce risk of heart problems
2. Reduce risk of hypertension
3. Increase muscle strength
4. Polish the sense of balance
5. Help in getting sound sleep

Jogging:

Jogging

Jogging is the low intensity form of running which has its own set of benefits and risks too. It helps you lead a healthier life but can even be problematic if carried out carelessly. An elderly person, suffering from osteoporosis or arthritis when takes up jogging, might face more pain due to excessive pressure and shock as, jogging is considered as a high impact exercise wherein, movements are lot quicker. Besides, in old age, jogging can also cause tiredness, fracture, ankle twist or any other injury. So it is better to opt for jogging in old age only if you are pretty much used to with. Nevertheless, these factors in no way eliminate the major health benefits jogging has to offer.
Benefits of jogging
1. Strengthens heart muscles
2. Reduces the risk of cardiovascular problems
3. Helps to shed extra weight
4. Improves bone density

General Tips:
Make sure that you are wearing right type of shoes. It will reduce the chances of accidents and will help you to get effective results.
Stay hydrated all the time.
Stretch a bit before hitting the ground.
Walk or jog indoors in case of extreme climatic conditions.

Breathe Right to Run with Might

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Running is one of the simplest exercises. Apart from investment in good shoes, you do not have to pay much for it. However, the beginning is a bit rough. Often novice runners get tired early and can’t run for longer distance as they are out of breath. It can be because of their too quick to catch up pace or lack of stamina or even poor breathing pattern. Pace and stamina can be built up with time but, adopting an appropriate breathing pattern is a must to make the most of your running time.

Basically, when we run, our legs make the movements and our brain sends the signals to the heart to pump more blood, which increases our heart beat rate. Also, supply of glucose to the legs accelerates but, along with glucose, oxygen too is supplied in greater quantity; hence, if we breathe normally while running, we are out of oxygen and can’t breathe properly.

To avoid tiredness, you should do deep belly breathing while running as shallow chest breathing can’t supply adequate oxygen. Belly breathing or diaphragmatic breathing utilizes the capacity of the lungs to the fullest and can keep fatigue at bay while you are running. So if you are not used to belly breathing practice the following steps;
Lay down on a flat surface on your back with your hands resting on your stomach. Deep breathe in and out and make your belly feel the movements. You should be able to see your hand rise and up and go down. Chest movements are not counted here. Exhale all the air out of your lungs and inhale to the fullest of your capacities. This exercise will help you to practice deep belly breathing while running.

So by far you would have noticed that the entire idea is to breathe more oxygen and that is possible, if you breathe more with your mouth and less with your nose. Thus, this is the trick. Breathing more from the mouth will fetch more oxygen from the atmosphere for you and you can put up a longer run. Moreover deep breathing fills lungs that expand them. This improves your posture naturally and avoids side stitches (pain under the lower edge of the ribcage) and stress on ligament. You can also have your own breathing pattern that can keep you going. The common patterns work in the ratio of 3:3, 2:2 and 1:1. It means that for low intensity runs, you breathe in at 3 steps and, breathe out at 3 steps. The 2:2 ratio is for mid intensity run and for high intensity, people follow the 1:1 ratio. These may be the standard rules, but you can create your own pattern depending upon your distance and speed of running. The key is to breathe more from mouth and staying hydrated. Besides, if possible eat at least 3 hours before the run and maintain a stable pace. In a nutshell, breathing wisely will allow you to reap major benefits of running.

Spine Balancing Exercises to Ease Back Pain

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Back pain is experienced by people of different age groups because of different reasons. Basically, when something is wrong between your spinal joints, muscles, discs and nerves, you suffer from chronic or acute back pain that can be because of wear and tear of tissues or bulging of discs or accidents. Sometimes inflammation, bone spur and narrowing down of bone canal can also cause severe spinal issues. However, exercise can be your relief buddy. Check out this compilation.

1. Chest Stretch:

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Sit on a low back-rest chair, keeping your back uptight and intertwine your fingers behind your head with your elbows pointed out. Move your elbows back and forth and hold the pull of 10 to 15 seconds.

2. Wall Stretch:

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Stand with an erected back in front of a wall. Put your forearms on the wall and bend your knees enough to move back and forth with a back arch.

3. Knee Pull:

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Lay straight on the floor and bring your knees closer to your chest. Hold the position and move the knees horizontally. You can do it as, one knee at a time or both together, considering your comfort.

4. Butterfly Pose:

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Sit on the floor with a straight spine. Fold your legs and let your foot face each other. Hold your feet tightly and flap it like a butterfly.

5. Press Up:

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Lie down on the floor with your stomach facing the ground. Let your forearm bear your bodyweight. Pull up your body through your elbow strength. Make sure that your back is getting the arch. Hold the pose for a while and slowly get back to the first position.

6. Crunches:

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Partial crunches can help in back pain. Lie down on the floor with your legs being bent and knees facing the sky. Put your hands behind your head and slowly lift your shoulders and breathe out. Make continuous lifts.

7. Leg Lift:

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Lie down the floor with your back facing the ground. Keep your hands straight with palms down, exactly beside you. Slowly life your legs up. Keep your legs close to each other or rather keep your knees locked. Hold it for 25 to 30 seconds and then bring it down slowly. Do not give jerks to your body all through the while.

8. Side Plank:

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Lie down on one side (with your body weight on either of the sides and your one foot resting on the other.) Put your elbow under your shoulder line. Lift your hip with the elbow strength and make sure that your spine is in alignment. Hold the position for a while and come down to the original position.

General Tips:

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Practice yoga and different asanas as they help in maintaining good spine condition.
Adopt swimming. Regular swimming keeps back and spine problems at bay
Take care of your posture while sitting, walking, standing and even sleeping.
Adopt good exercise tips.
Do not lift weights without bending So everyday efforts can avoid any casual or severe spine troubles.

Physiotherapy Devices for Everyone

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Natural Therapy: Portable Physiotherapy Devices

Natural Therapy: Portable Physiotherapy Devices

Physiotherapy, fondly known as physical therapy has been existing since 1813. Back in the time, its usage was limited and was even considered a luxury treatment. But today, technological innovation has made Physio care a household affair. Many devices are available today that give major benefits to people. Long-term illness or injury often limits a person’s ability and functionality, here, Physiotherapy machine helps to rehabilitate your muscles and tissues. Be it pain relief or muscle toning or mobility improvement, Physiotherapy Equipment has proved its mettle time and again. Two of its bankable modalities are TENS Therapy and Ultrasound Therapy.

TENS Units:

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Transcutaneous electrical nerve stimulation (TENS) Unit is a modern-day method to address pain using electrical energy. Here current is passed into your skin through two electrodes.

Significance of TENS Machine:

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TENS Device is available in simple, compact and easy operate devices these days. As the low-voltage current penetrates into your body, through the pads, your skin sends nerve fibers, which in turn eases up your pain. TENS Unit also helps your body to release endorphins- a chemical our body produces to kill pain, which gives you quick drug-free relief from pain. Those TENS Machine that come with the assurance of durability and good quality, can help you to improve blood circulation and your body motion too. It also helps you to have sound sleep.

Back pain caused due to, spine degeneration, mismanaged surgeries, disc problem can also be healed with this TENS Therapy.

In certain cases, cancer, migraine and diabetes patients were also given TENS treatment and positive results were noted.

Tissue damage cases amongst athlete are common and so is the effectiveness of TENS Physiotherapy to heal the damaged tissues.

Inflammation caused due to different reasons is also cured through TENS Therapy.

Sprains, stain and pre and post-surgery pain can also be given a relief through TENS Unit.

Ultrasound therapy:

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Ultrasound therapy is gaining a lot of momentum these days due to its effectiveness. Ultrasound therapy as the name suggests, allows passing of high-frequency sound waves (that are not audible to human ear) through mechanical vibrations caused via ultrasonic waves. When the tens device is moved on the skin surface, energy is transmitted into the skin, in turn reducing muscle tension and giving relief from the pain.

Significance of Ultrasound therapy

Sleek and easy to access Ultrasound devices of Ultrasound Physiotherapy machine come with an assurance of ease of operation and multiple preset programs that can be brought to function as per one’s need and want. Ultrasound Physiotherapy machine is highly preferred for curing soft tissues injuries and bringing inflammation condition to normalcy. Ultrasonic waves attract mast cells to the injury spot or muscle to be healed that speeds up the curing process.

Knee pain and Osteoarthritis are also cured by Ultrasound Therapy Machine. This smart therapy deals with knee stiffness, muscle spasms and tightness and tissue healing.

It also helps in melting the lumps or soft muscle knots that improves mobility of muscles.

All in all, smart portable physiotherapy treatment machine can give us a healthy and drug-free relief from pain.

Top 8 Magnificent Tips for an Ideal Workout

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Be it working out at home or hitting the gym, exercising without proper guidelines can be problematic and even dangerous. So here are some effective tips for making your work out easy-going and productive.

Warm up
Warming up can include basic stretching and cardiovascular exercises. It would improve blood circulation, enhance flexibility and also prepare your muscles for the following physical activities and movements.

Rest day
Working hard and pushing oneself is highly important but so is the rest day. The rest also plays an important role in shaping your strength and endurance. So depending upon the intensity of your work out, you should schedule your rest day. You can do light exercise on that day to avoid lethargic attitude.

Right technique
It would be no surprise if a novice exercise enthusiast would tell you that he or she got hurt while working out. The major reason behind this is lack of proper technical knowledge. Something as simple as cardio can also hurt, if proper attention is not paid. So make sure that you are well aware and informed about the exercise that makes your regime.

Time-bound routine
Make sure that you have prescheduled your workout routine in correspondence with time. Start with a 30 to 40 minutes routine and increase your exercise hours by and by. Making dramatic shifts in your routine time can be harmful and wouldn’t provide you visibly effective results.

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Enjoy exercising
Exercising requires an utmost amount of focus and concentration; however, enjoying your routine is equally necessary. If you would work out without enjoying it, first of all, you won’t be able to develop it as long-term habit and secondly, half-hearted routines will only provide partially-effective results. So get your music on or work out with a partner or choose your favorite time of the day to work out so that you can make the most of your routine.

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Pre and post workout food
Having slow digesting carbs (Oatmeal, Sweet Potatoes, and Fruits) before working out can be useful in garnering more endurance. Your body consumes its glycogen store while you exercise, so eating glycogen stimulating food (Apple, Banana, Pineapple Potatoes, Squash & Sweet Potatoes, Whole-Wheat Bread, Wheat Pasta, Brown Rice etc.) post work out can be helpful.

Start from your not so favorite exercise
Schedule your routine in such a way that you are done with the difficult or your least favorite exercises in the initial period of your regime since, in the beginning, you are high on energy so, you can focus on those exercises. Besides, in the second half of your routine, during which you will be a bit low on energy, you will have to cater easy or your favorite exercises.

Mark your progress
It is advisable to maintain a record of your progress as it will help you to evaluate your growth and make necessary changes in the following routines. Also do not expect great changes to happen overnight and accept failure or setbacks, as great things take time.