Monthly Archives: July 2017

Your Health and Fitness Plan

So, you’re ready to make a health and fitness plan for yourself, or update one you already had. Good for you.

If you want to carry out that plan successfully and reach your health and fitness goals, be sure to include this essential ingredient.

Am I talking about nutrition? An aerobic component? Perhaps stretching? Resistance training? Or even rest? No, no, no, no and no!

What is it then? Quite simply, it’s the one essential component that’s so crucial, that without it, you’re much more likely to face frustration, even failure.

This is the emotional element. Why is this so vital? Quite simply, because your emotional state has far more to do with your success in sticking with your health and fitness plan than any other factor!

You are going to have times when you’re not very motivated, or you are distracted, or some stress or knocks you off course. These circumstances are absolutely normal; everyone faces them.

What makes the difference between people who fall down, or fall off their plan, and those who get up again and keep on trucking, is that one simple thing, again, the emotional element.

So whether the occasion for your new health and fitness plan is a new year, a new season, a new job, a new relationship, make this component a central part of your health and fitness plan – right up there with the nutrition, the aerobic aspect, stretching, supplementation, resistance training and rest.

What will you do when you’re facing the inevitable emotional challenges that will arise? Go back to your old habits? Or get the emotional support you need and move on toward your goals? Write that in to your plan now.

Including that emotional ingredient will no doubt name names – the people you will call on to help you get back on track.

Well, you may say, I can’t afford a personal trainer. Or, my spouse doesn’t really know how to support me in this. Or, it’s after the gym is closed and my friends are asleep that I need support the most.

Health and Fitness

It’s happened to us all before. We’ve worked hard at the latest diet — the Mediterranean diet, the smoothie diet, the all protein diet, the all-carb diet, the cookie diet — losing 10 pounds, 15, even 20 pounds, only to gain it all back a few months later and then some. You’ve taken your health seriously. You’ve spent the time and money investing in all these diets and weight loss, fat burning pills, which work for a short time, but you can’t seem to keep the weight off and get the toned body that the celebrities have when they do the diets and take the pills. Why is that? I’ll tell you why…

It’s because you take your “health” seriously. You might be astonished at what you just read. You might be thinking I thought I was supposed to take my health seriously! What do you mean by that? Well, yes, you are supposed to be conscious about your health and what goes into your body, but what about your fitness? Many people will rather get on a starvation diet than take care of the fitness aspect of the equation. Health and fitness is like peanut butter and jelly — they just go together. Yes you can go on a diet to lose weight, but if you never exercise, and never put fitness in, you will never build muscle and be toned. Remember, having more muscle burns more calories. And yes you can work out at the gym every day or do cardio every day, but if you eat terribly that won’t exactly work either.

Working on both your health and fitness is a complete contribution to your body and your wellbeing. Not only will it benefit you now, but having the proper health and fitness plan will allow you to stave off diseases and ailments such as arthritis, osteoporosis, heart disease, obesity, high cholesterol and high blood pressure and give you a pep in your step and as well as self-confidence. Focusing on your health and fitness is not jumping on some fad diet or taking a magic pill quick fix. It’s a life plan that will help you live a longer, healthier, fuller life.

Experts have always said that the best diet is the one you can stick to. And I agree. It’s not about eating any one, specific food to keep the pounds off. Health and fitness is about balancing your life. To get technical, say your goal is to lose weight. Well technically, it doesn’t really matter what you eat. For example, you can eat burgers and still lose weight. Yes, I just said that. The catch is you just have to eat it in moderation. An order of burger and fries from your favorite fast food joint though is considered fatty food. So the problem there is that even if you consume the more-than-1100 calories in a Big Mac combo and are satisfied for the moment, the fact is that these foods seem to make you want to eat more. In fact, a study published in the Journal of Clinical Investigation showed that these foods up your appetite for days after eating fatty, greasy foods. That’s why experts say it’s better to eat well-rounded meals to improve on your health and fitness. All in all, the message is pretty simple. Prioritizing both your health and your fitness is the only way to go. It is the roadmap for a leaner, more toned, fitter and healthier you.

Easy Health and Fitness

Staying fit and remaining physically active both intertwine with good health. There are other key factors such as nutrition and lifestyle which also play undeniable roles in the constitution of good health. More so than in any developed nation, there are many people all over the US that suffer tremendously related to health and fitness. Factors such as poor nutrition, lack of exercise and poor lifestyle choices are all elements that play cataclysmic roles in poor health.

With a vast majority of us living on-the-go lifestyles, it is no wonder that only a minute few still find the time to remain physically active and even remotely immersed in health and fitness. Life in the western world can be very hectic. This has left many opting to eat fast foods out of convenience, “saving” them time and effort. Many do not even read the nutritional information on food packaging and this tends to lead to excess sugar, salt and unnatural chemicals being consumed in many diets.

What is more, technological advancements have made some tasks seem effortless. So for the vast majority of people, physical work or activity has now become somewhat of a rarity. What many people do not understand is that health conditions such as heart disease, Type 2 diabetes, bowel, colon and other cancers, and many more diseases can all be eradicated if not greatly reduced with sufficient exercise and good nutrition – essentially, investing in fitness and health.

If you want to live a healthier lifestyle, the following is a list of quick and easy tips you can begin to use.

First, examine your diet: Read food packaging to find out what you’re feeding your body, many health deficiencies are caused by unbalanced diets. The following is a rough guide.

Carbohydrates are the body’s own form of gasoline so to speak. Just as a vehicle needs fuel to embark on a journey, so does the human body need fuel to move. There are so many healthy food alternatives in which one can obtain energy (carbohydrates) from. Brown rice is a great source of carbohydrates and unlike white rice; brown rice contains vitamins and iron. Many whole grain foods are great sources of carbohydrates (and fiber – which helps you stay full and regulates digestion). A person who is active and exercising should consume about 60% carbohydrates.

Protein is essential for the growth of cells and also for tissue repair. It is indeed imperative that you include sufficient amounts of protein into your diet. Eggs, and oily fish like sardines are great sources of protein (oily fish also tend to be good sources of omega 3 fatty acids). One of the many health benefits of omega 3 is a reduction in blood pressure and cholesterol levels. Protein should make up about 20% of an active person’s diet.

Fats. What do these have to do with health and fitness? Fats are not the enemy. They are also a necessary part of a balanced diet. They act as a reserve of energy. Fats also protect body organs. One of the ways to obtain healthy fats can be through using extra virgin olive oil, using this oil to make meals or as a salad dressing has many health benefits. One health benefit is that olive oil can help reduce blood pressure. Just remember to stick with healthy fats that can be found in foods like avocados. Fats (unsaturated) should be about 20% of your diet too.

Secondly, remaining active is essential for good health: Taking gradual but progressive steps is imperative. If you’re inactive, try taking longer or brisk walks, or if you’re ahead of the curve and want to have the support of a professional try attending a local fitness facility. Remember to always consult your physician before taking on any strenuous activity. The final step now is just to start on your journey towards better health and fitness.

Health And Fitness Program That Works For You

The health and fitness business is booming now more than ever. More and more people are getting conscious about their health. Proof of this is the ever-increasing demand for healthy food, supplements to complete our nutrition and the proliferation of health and fitness centers almost everywhere. You could even hire your own personal trainer or nutritionist to ensure that you have the best help possible. This is good news for all. The health and fitness revolution is spreading everywhere changing lives and making us live more productively.

The benefits of a good health and fitness program are amazing but we know it doesn’t come easy. There is no one pill or shortcut that we take to achieve good health. We all should work hard for it. Working hard means commitment. That is the first key. Find a good health and fitness program that suits your needs, lifestyle and schedule and stick to it. It may be hard at first, but if you enjoy what you do and you’re serious about your goals then you should commit. When you begin to see the results, you will be more inspired to push forward to ultimately reach your target health. It would be helpful to have a workout buddy, someone who shares the same goals as you. This will make your workout more fun and interesting.

A good health and fitness program of course starts with proper physical exercise. Physical exercise is a vital key to a successful health and fitness program. There are a lot of physical exercises designed to meet the needs of every individual. Some prefer the basics like walking, jogging or running. These could be very enjoyable if done on a conducive environment like the park or by the beach. You not only get a good physical exercise but your mind is relaxed and your body produces endorphins the “feel good hormones” that keeps you in a happy state. This could only result to positivity and general well-being. Toning and strengthening your muscles should also be your goal in physical exercise. This could be done through weight lifting, bending, stretching and push ups.

Another important part of a good health and fitness program is a way to fight stress. The most common would be is to get a good massage. A massager lounger or robotic chair is a good alternative to going to the spa. Getting one means you could have your massage right at the comfort of your home at the time most convenient to you. It provides the needed stress relief from a hard day at work. It helps relieve muscle tension and improve circulation to give you a good nights sleep in order to recharge for another day. To give you the best quality, get yourself an Elite massage chair. These top of the line quality gives the best results.

Health and Fitness to Fight Osteoporosis

Like it or not, aging is a part of life, and with aging come many challenges that negatively affect one’s health and fitness. One such ailment that has affected over 10 million Americans is Osteoporosis. Osteoporosis is a condition characterized by decreased bone mass and the loss of bone tissue. The name literally means, “porous bones,” or “holes in bones.” That doesn’t sound too nice now does it?

Osteoporosis is characterized by the progressive thinning of the bones in your body. This results in weak brittle bones, which is extremely susceptible to fracture. Sufferers of osteoporosis commonly see such fractures in the hip and spine. Injuries in these regions of the body greatly affect their health and fitness level. Osteoporosis-related injuries can often last for long periods of time, sometimes resulting in hospitalization.

Though 10 million Americans currently have Osteoporosis, studies show that an additional 34 million people suffer from low bone mass and thus likely to develop the condition as they grow older (according to the National Osteoporosis Foundation). These same studies assert that the cost of osteoporosis-related fractures will amount to $25 billion by 2025. A common misconception is that Osteoporosis is a condition that only affects the health and fitness of elderly people. While it is true that the symptoms of this disease often don’t manifest themselves in people under the age of 50, the condition often begins much earlier.

What causes this common, painful and debilitating condition? Like every other part of your body, bones are living tissue, consisting of cells. These cells both build and break down bone. Think of it this way, bones are perpetually in the process of remodeling. This process takes place within what is called the extracellular matrix. The composition of this matrix determines the strength of one’s bones. By about the age of 30, bone reaches its peak in strength and density. From this point, bone strength and density gradually decreases, sometimes to dangerous levels, as in the case of osteoporosis.

Though the gradually weakening of one’s bones is inevitable, there are ways to prevent the more damaging consequences osteoporosis. One central ingredient in the prevention of osteoporosis is making the commitment to enhance your level of health and fitness. Studies show that fitness exercises that force you to work against gravity are very beneficial in slowing bone loss. When one engages in strength training, force is applied to the bone. This creates the necessary stimulus for new bone formation. In other words, regular exercise not only increases muscle health and fitness levels, but it also increases bone mass!

What kind of fitness exercises are we talking about here? Strength training refers to resistance creating exercises such as the use of dumbbells, rubber tubing, kettle bells or the various machines available at health and fitness centers. To determine the best fitness routine for you, it is best to consult a personal trainer. He or she will guide you towards what exercises will be best effective for your body type and life situation.

Building strong bones through physical fitness is perhaps the best defense against the development of osteoporosis. Whatever your age, it is never too late to make an investment in your health and fitness. In making a small investment of your time and energy today, you will be making an important step in preventing a physically debilitating condition in the future and look forward to a longer healthier life!