Archive for Health

Feb
26

Getting Fit As Fast As Possible

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[ad#mseoptinpagewpic]Many people who feel it’s time to get healthier want to get fit fast. They don’t want it to take a long time for their sacrifices and hard work to start showing itself off to themselves and others. A new level of fitness will depend on how out of shape you are currently and how self disciplined you are as to how quickly these changes will happen. Assess yourself and your lifestyle realistically. It is obviously going to take longer if you are morbidly obese and have terrible eating habits. If this is your situation, please don’t expect to get fit in a month.

For those of you who are only a few pounds overweight, and are truly motivated  to get in better shape, it is obviously very possible for you to do this much faster than someone who has 50 or more pounds to lose. The extra weight can be conquered with a healthy eating plan and regular resistance training, which helps grow and define muscles. This calls for dedication and commitment to whatever exercise program and eating plan you design for yourself. A good plan that is tailored to your specific needs can start to show some results in as little as 30 days. While you may not get fit overnight, you will see something positive for your efforts.

The positive results you desire won’t happen if you don’t fully commit to sticking to your program. If you aren’t used to getting a lot of physical exercise, you may need to start out with a regular walking plan, either outdoors or on a treadmill. Set reachable goals and increase them steadily. Do something that you enjoy as part of your workout, whether that is playing tennis, dancing or swimming. Something fun will add to your motivation in keeping to your workout, and it may help you to get fit faster. Look for a walking partner, someone you can meet 5-6 days a week at the same time each day. You won’t want to let the other down, so you will be extra committed to your workout.

While your new exercise routine will help you get fit, making healthy changes to your diet will speed up the process. You can still enjoy foods that you love (for now), but start eating those in moderate to smaller portions than you are used to. Incorporate fruits and vegetables into your meals, and eat them for a healthy snack. Drink plenty of water each day. This flushes impurities out of your system, and keeps you from retaining excess fluids.

If it’s really important to you that you get fit fast, sticking to the plan you have chosen for yourself will make it happen. It might not happen as fast as you like, but you must remember that you didn’t get out of shape over night, and you will not get fit over night. It takes work, dedication and new choices to be made with every step.

But it can be done.

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Dec
22

4 Steps to Better Health

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[ad#mseoptinpagewpic]In today’s fast paced world we do not have a lot of time to look after our health. Here is a list of suggestions that can help you become healthier.

Step 1: Supplying Yourself with the Proper Nutrients

Nutrients are important and cannot be obtained from one food group alone. A proper diet with the correct amount of nutritional supplements is a vital source of getting the necessary nutrients.

One way to support this choice is to take a healthy multi-vitamin every day. This way you will be insured of getting the proper amount of vitamins and minerals for you to be healthy. By taking a multi-vitamin you can be assured of getting at least the daily minimum amount and adding other nutrients will be a definite plus. Make sure the daily vitamin is of good food-grade quality.

Step 2: Proper Nourishment

Many people understand how important a person’s diet is. The phrase “You are what you eat”, highlights the important aspect of eating healthy. Make a habit of knowing what you are feeding your body. Differentiate between the good healthy foods and foods that need to be kept in check.

Healthy foods include: fruits, vegetables, water, eggs, chicken, fish, whole grains, seeds, nuts and berries. A diet full of saturated fats, high fructose corn syrup, fried foods and unhealthy oils needs to be constantly monitored, but its best if those items are eliminated from your diet.

Step 3: Apply Yourself &Keep Fit

The best proven way to keep fit is by exercising, not starving yourself. Resistance training helps to make your bones stronger and stretching or flexibility exercises help you become more agile.

You do not need to exercise 3 hours every day. Rather make a workout chart for yourself that includes cardio, stretching and weights, with enough of a variety to keep you interested and motivated. Do that for 3-5 days a week, and as you see progress you will want to increase the intensity of your workouts.

Another tip: an easy way to burn calories is through muscle growth. If you build muscle you will not only feel stronger, but you will also help speed up your metabolism. The more muscles you have the more calories you will burn. By exercising more, you will build more muscles, which will help you burn more calories…you can do the math and see how it builds on itself.

Step 4: Anxiety Management and Sleep Deficiency

Managing anxiety and stress helps insure healthy sleep, which increases your fitness and sense of well being. If you continue to suffer from stress, anxiety and your sleep continues to be deficient, you will eventually wear yourself down and get sick. One answer to both these issues is to start doing deep breathing exercises. You can do a search for instructions on how to do them properly. Do the exercises daily when you wake up, and throughout the day when you need to relax.

Understand that sleep is very vital to your system. You need downtime to recover after a full day’s work. Seven to nine hours of sleep every night is a must.

Be aware of what you do before you go to sleep. Late night snacks and watching horror movies will prevent a good night’s sleep. Instead try meditating or drinking a cup of chamomile tea or reading a good self help book – all will help you have a more relaxing night’s sleep.

I hope these four steps help you achieve a healthier lifestyle easily, efficiently and effectively.

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Dec
11

What Exercising Daily Can Do For You

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[ad#mseoptinpagewpic]We all know that it is important to exercise. The experts tell us we should exercise every day. We’ve all heard about people who smoke like a chimney, drink alcohol like a fish, eat junk food daily and still live to be 100 years old. But this person is definitely the exception and not the rule. I mean, how many of these people do you know? I don’t know any. On the other hand I do know many who live a much healthier lifestyle and exercise regularly.

The choice is entirely up to us as individuals. Are we really willing to take the risk? Daily exercise should be non negotiable. To give an example – have you ever been in a car that has only been driven to church and back on Sundays? Then a teenager takes it on the expressway at wide open throttle. Initially it is quite sluggish since it hasn’t been through those paces for a while. Similarly our bodies need to be active to be kept in tip top shape.

We accumulate toxins daily in our bodies: from our environment, the food and drinks we consume and from the stress of daily life. Our body deals with these toxins as best as it can. But what happens when we have too many toxins our body? It does what it can and then it creates storage rooms for the rest. If we keep storing more and more toxins, then over time we are creating the environment for something major to happen. We are setting ourselves up for a major explosion.

Have you ever gotten a little sniffle, then taken a couple of aspirin and continued your busy schedule? A couple of days later a fever starts. You know you should get some rest, but the report has to get done, so you’ll skip a good night’s sleep, and grab some junk food instead of a good meal. Your body has been trying to get your attention – the sniffle was a tap on the shoulder and the fever was a stronger tap. You ignored those notices, so now you get hit with a 2×4 of the flu, pneumonia or worse. If you had taken the time to release those stresses and toxins through exercising, it might not have happened, or been as bad as it was.

Our bodies can handle a certain amount of stress – this is a natural process. It is when this stress gets out of hand that creates the problems, and in these hectic days it seems to be more of the norm. Exercise is our body’s way of physically releasing this stress. In other words by exercising we improve our ability to cope with the every day stress, and we improve our health.

The bottom line is exercise needs to be a vital part of our everyday lives.

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