Category Archives: Health and Fitness

Health and Fitness Resolutions

Keeping physically fit requires resolve! Nothing is more important than deciding to follow a fitness plan. Around the holidays so many of us make a New Year’s resolution to get fit and healthy, but I’m here to tell you that everyday is the time for a health and fitness resolution! Though we often blame outward circumstances for our poor health (e.g. office treats, fast food, “the holidays,”) in reality, the true barrier to preventing us from reaching our fitness goals is our own procrastination.

How often have we told ourselves, “Someday I’ll fit into that dress,” or “I’ll get back to my college weight eventually”? Time and time again we delay our health a fitness resolutions until a future date. It is time to stop this incessant procrastination because all we end up doing is having a perpetual desire… endless wanting. Make the resolution to turn these dreams into a reality. The time for delay has come to an end. As Shakespeare says, “Defer no time; delays have dangerous ends.”

The secret to living a healthy life is rooted in the realization that tomorrow never comes! Our tomorrow is nothing but the consequences of decisions that we make today. When we think about it, it becomes obvious that today is all that we have. The past no longer exists. The future has yet to come. The present is all that exists! The person you want to be in the future, therefore, will only come into existence when the person that you actually are resolves to do something… NOW. Again, everyday is a health and fitness resolution!

To reach your long-term fitness goals requires a commitment. There are no short cuts! What this will entail is different for each person. The best way to maximize your time and efforts is to work with a personal trainer. He or she will help determine which exercises and diet is best for your physical make up and life situation. It is much easier to reach your fitness goals when you have an everyday plan directing you how to get there.

Despite the numerous gimmicks, fad diets and fancy exercise plans, reaching your optimal health and fitness goals is really quite simple. It requires two ingredients; 1) an exercise plan that fits your body type and goals, 2) your determination and resolution to follow this plan, each and everyday! I’m not saying you have to train every day, it’s the mentality that you want to be on top of. Armed with this two-pronged attack, physical fitness will lose its mysterious and elusive quality. Exercise and diet plans are out there. Finding a program that works for you is very possible. The real question that you must ask yourself is this; “Do I have the resolution and determination to work towards my goals each and every day?” Do I sincerely desire everyday to be a health and fitness resolution?

The great secret to happiness in life is the realization that today is all that we have. The seeds of the future you are present in the little decisions that you make today. Each and everyday is an opportunity and invitation for you to become the new and improved you. You want to be healthier? You want to increase your level of fitness? Then make the resolution today, and everyday, to do what is required! Make everyday a health and fitness resolution.

You can do it! You really can be the person you desire to be. It all depends on how badly you want it. It’s this very desire, no, this resolve, that will transform your fitness goals into reality!

For more health and fitness with a qualified professional check this out.

Go here for an excellent health and fitness plan.

K. Clifford has worked in the field of finance until 2009 when K left the field to pursue a different route into the world of fitness and business management as a Director at a fitness center in South Carolina. Helping clients reach their goals and managing a great business are the main focuses in K’s life.

Ian Hart is a Certified Strength and Conditioning Specialist (CSCS) with 2 kettle bell certificates and a certificate in integrated stretching techniques and is an FMS specialist (among other qualifications). He has also been featured in Men’s Health Magazine, on the Men’s Health website, SELF Magazine, was a featured Health Expert on New York 1 News, was a guest on the Mike and Juliet Morning Show, and is a columnist in fitness magazines and local newspapers. Ian loves training, and helping people reach their fitness goals. Not just physically but also mentally.

Your Health and Fitness Can Fight Osteoporosis and the Body Aging

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.

4 Health and Fitness Tips that you think Unique

In this article, I am going to share 4 unique health and fitness tips. I will also tell you how to use these tips in your daily life. Health and fitness tips are meant to help you live a more prosperous and healthy life.

So let us get started.

Drink up

Americans started this campaign a few months ago. It has become popular and it is providing amazing benefits. Studies showed us that on average American citizens drink only 2 glasses of water per day. We need 8 to 10 glasses of water daily to fulfill our body requirements. Our body should not be dehydrated.

When our body is dehydrated, it stores water weight along with harmful toxins. It is necessary to drink a lot of water so that toxins are washed out properly.

How can you use this tip in your daily life?

  1. Bring a water bottle with you, wherever you go
  2. Drink 2 glasses of water before your breakfast
  3. Drink 2 glasses of water before exercise

Fibers

Well fibers have many advantages over fast food or junk food. Fiber intake includes eating fruits, vegetables, and salads. Last week I visited my friend and I was amazed at her breakfast.

Her breakfast included 2 oranges, 1 banana, 1 apple and an omelet with a slice with 2 glasses of mineral water.

This breakfast has many benefits over eating cereals or simple bread slices.

  • It makes you feel full
  • If you did your breakfast at 7 AM, you will feel hunger at 11 AM. It is recommended to eat a fruit serving or vegetable serving at this time.
  • It is a complete diet.
  • It gives you energy and refreshment.

Eating fibers also helps you maintain your weight without any crash dieting programs.

Timing of Your meals

It is important to have your meals at time. Consult your health expert for this purpose.

Join a Slimming Center

Slimming centers are doing an excellent job to help you lose weight. It is a fashion to join a gym or slimming center. However, do not waste your money on things you do not want. You can do gym workout at home. To live a healthy life, exercise is necessary. It depends upon your lifestyle.

Some people do not need to do any exercise because of their working routines. Others like me (online workers) do need exercise.

How to use this tip in your daily life?

  1. Walk for 10 minutes daily
  2. Do yoga or push ups at home
  3. Join a gym for this task

7 Best Ways to Measure Your Body’s Health and Wellness

How does one measure health? It depends on who you ask. A physician may measure health in terms of lab values – cholesterol, blood sugar and so on. A personal trainer might tell you that your body fat percentage is the best indicator of good health. You might base it on what the scale tells you or how your clothes fit.

I’m a big believer in monitoring all of these things and then some. Seems like a big job, but really it only takes a few minutes to do each one, involves inexpensive equipment or can be a regular part of a visit to your physician. I call them “The Big Ten Health and Fitness Measures.”

  1. Weight
  2. BMI (Body Mass Index)
  3. Body composition
  4. Measurements
  5. Resting and target heart rates
  6. Cardiorespiratory fitness
  7. Energy level

Why keep track of all these things? First, because there isn’t one single good way to define what makes a person healthy or fit. For instance, just because you are at a healthy weight, does not mean that you don’t have high cholesterol. Also, it can be discouraging to use just one method. You may find yourself in a situation where even though you did not lose any weight in a given week, you may have lost inches.

Monitoring several indicators of health and fitness helps you to get a well-rounded picture of your entire self. We do not judge our children in just one subject at school right? And just because the child does poorly in math does not mean he won’t excel at other subjects. And just because you have not lost any weight on the scale does not mean that your waist isn’t getting smaller.

Secondly, we have all heard the adage, “a problem defined is 95% solved.” Knowing your target ranges for health indicators like weight, body fat and BMI can help you to define what you need to work on. You avoid unnecessary changes and difficulties by having the correct information. For instance, someone with good cholesterol levels has no need for an ultra-low fat diet.

Third, it serves as a point of inspiration to see how far you have come. Since the changes you are making will be small and incremental, it may be discouraging at times not to see overt progress. However, by keeping track of a variety of fitness indicators, it is easier to see, in black and white, all of the progress you are making.

Best Health and Fitness Program for Your Family

There are fitness experts everywhere! Ask anyone how you can lose a few pounds, and you’ll get a different answer from every one of them. Some get great weight loss results from working out everyday, and some get great results from working out only a couple days a week. We all have unique needs when it comes to diet and exercise, but there are a few tips that apply to everyone. So, what are the key points to look for in your next health and fitness program?

The number one benefit a health and fitness program can have is to improve upon your overall fitness levels. While you may find specialized diet programs appealing, you won’t be getting all the benefits of an overall healthy lifestyle change.

The best health and fitness programs are designed to not only change your physical appearance, but also help you to overcome the emotional obstacles that cause us to be unhealthy in the first place. A person who has gone through this life-changing process can be the best source of information when you’re looking to improve your health. Sometimes the best advice you can get is from someone you know.

If a particular fitness program has got your interest, you should start researching before you commit. You can most often find honest reviews of actual users on weight loss forums. If you’re having problems finding any information, the product or program could be too new, or not well-received by the weight loss community.

Another huge factor in any health and fitness program is the cost. Lots of weight loss facilities will boast their sophisticated equipment to justify the costs of joining, but there are many lower cost options available. Whatever you decide to do, make sure your benefits outweigh your costs.

Setting Your Health And Fitness Program Goals

You would not start or expand a business without a plan – a clear-cut idea of where you want to take your company and how you propose to get there. Instead, you would assess your cash flow and expenses, choose a location for your office, decide on your hours of operation, and develop strategies to overcome obstacles.

Your health and fitness program deserves the same level of attention, whether you are just beginning to map out your fitness plan or looking to expand and improve your current fitness routine.

Setting Goals for Your Health and Fitness Exercise

You ought to know why you want to get fit before you embark on a new health and fitness program. Maybe your pants split as you got up to greet your blind date, and you thought, “I really ought to do something about this.” Maybe you cannot keep up with your grand children. Maybe heart disease runs in your family, and you want to avoid carrying on that tradition.

Whatever the reason, make sure you are doing this for yourself. You are not doing it simply to please your mother-in-law or your doctor. Then, after you have evaluated your current fitness level start setting specific goals. Research shows that goal-setting works.

Here we want to look at the different types of goals you should set.

Tip 1 – Long-term goals

Give yourself a time frame for the next six months. Some people get really creative with their long-term goals in their health and fitness plan.

You have to ensure that your long-term goals are realistic. If you have decided to run your first full marathon, you do not need to run the full marathon on the first training session. On the other hand, do not be afraid to dream. Visualize that you will are running in the local marathon competition. Choose a goal that really sparks you on. This is something that may be out of reach at the moment but is not out of the realm of possibility. People are often surprised by what they can accomplish.

My uncle Dave was 60 years old when he started training for a half marathon race. He trained 6 days a week together with his buddy. After six months of training, Uncle Dave successfully completed the half marathon. He was the oldest one on the competition, but he was not the slowest. His success inspired him to train to run the full marathon.

You need to judge for yourself what is realistic. Some people rise to the occasion when they set goals that seem virtually impossible. Other people get discouraged by setting extremely high expectations. If you are a beginner, try to set moderately challenging goals. If you reach your goals earlier than you expect that is the time to choose more ambitious ones. Here are some concrete examples of long-term goals that may spark your imagination:

Complete a 20-kilometer run in 3 hours six months away. Drop 5 percent body fat in 20 weeks.

Tip 2 – Short-term goals

Six months is a long time to wait for feelings of success. In order to stay motivated, you need to feel a sense of accomplishment along the way. Set short-term goals for one week to one month. Here are some examples:

Use the stair-climber four times this week for 30 minutes each time.

Improve your one-kilometer walk by 30 seconds in one week.

Bicycle 50 kilometers a week for the next three weeks.

Tip 3 – Immediate goals

Immediate goals refer to goals for each week, day, or workout. This way, when you walk into the health fitness club, you don not waste any time figuring out which exercises to do. Here are examples of immediate goals:

Go to the health fitness club 3 times a week

Run 5 kilometers 2 times a week.

Bicycle 15 kilometers twice a week.

You see, goals are like a points on the compass that will help to get to the destination you want to arrive at.

Is there anything else you want to find out on how to build up your fitness level? When you regularly exercise and eat a healthy diet, you will live healthier, happier and longer.

Health and Fitness Addiction Good For Body

Yes…it’s possible! The word “addiction” give us images of people in dark rooms, listening to bad music and sticking needles in their arms, but many addicts can be found in the gym or on the local school track, getting just as addictive a fix. In fact, the positive nature of the word “healthy” makes health and fitness addiction all the more alluring. Despite the positive media, health addicts have done as much damage to their families and lives as any other kind of addict. In this article, we’ll look under the surface of health and fitness addiction and find a path to recovery.

How Can Something So Good Be Bad? In our modern Western culture, those willing to pay the price for fitness are to be applauded. There are just so many temptations to do otherwise. Exercise is mostly boring, painful and smelly, so those who endure it for about an hour, 3-5 days a week, have achieved a level of discipline most only dream of.

Health and fitness addiction is not about health or fitness…it’s about a compulsion to use healthy activities to fill a void we see in ourselves. Addicts are compelled, not disciplined. The addictive chemicals involved in exercise are much the same as those in sex and porn addiction. This may explain why many people suffer from both sexual addictions and health addictions.

Types Of Health And Fitness Addiction: These are addictions to the activities of health and fitness, as opposed to the TV, Internet and shopping addictions which could involve health themes. Health and fitness addictions are compulsions to engage in “healthy” activities, like exercise, dieting, etc. In fact, anorexia and bulimia nervosa have both been described as severe health and fitness addictions. Two key symptoms of these mental disorders are exercise and dietary control to a compulsive and excessive extreme. The specific exercise or diet plan doesn’t matter. It’s an addiction when you feel compelled to do it.

How Do I Know I’m Addicted? We addicts don’t often recognize addiction because a common symptom of addiction is denial, which is even easier to have about health. That’s why it’s easier to find out from a friend or loved one if you have a problem in this area. For health addiction involving eating, see Anorexia Nervosa Quiz. Here are some things to watch out for concerning fitness exercise addiction:

1. Do you regularly spend more than 8 hours a week exercising and is the time you spend increasing?

2. Does your exercise schedule interfere with normal family activities, home or work responsibilities?

3. Do friends or family members complain about the time or money you spend on fitness?

4. Have you wondered if you’re being too compulsive about your fitness program?

5. Have you lied to your family, friends, or employers about the time you spend in fitness activities?

6. Do you often see fitness as a way to gain acceptance or praise from others?

7. Have you ever pushed so hard in your fitness program you hurt yourself?

If you answered yes to any of these questions, you should consider yourself at risk of addiction. If you answered yes to 3 or more, you’re probably addicted.

How Do I Recover From Health And Fitness Addiction? This is caused by a negative self-image, like any other addiction. Instead of alcohol, you use exercise to fill a void you feel in yourself. Since the relief produced by exercise is only temporary and you become conditioned, you need regular increases in the activity to produce the same relief. Unlike alcohol, a certain amount of fitness activity is required for health, so, you can’t just quit. Instead, we have to hold ourselves to no more than an hour a day, 3-5 days a week.

Spend the rest of the time you used to exercise going to AA or other addiction meetings and engaging in self-development activities. You could read, go back to school, join a volunteer group. You could take up a hobby, like gardening or building model airplanes. To help in building yourself up, avoid negative mental inputs, like the news, drama, negative, insulting friends. Replace those with good music or reading or other activities that build you up. Push all the negative, self-defeating, limiting thoughts out of your mind with positive, uplifting, encouraging thoughts.

Because there are risks that health and fitness addiction could develop into full-blown anorexia, if you try and fail to get a handle on your addiction, please see a doctor. Sometimes medical and psychological therapy can prevent a more serious condition from developing, and allow you the mental energies you need to get control of yourself.

Health and fitness addiction can be just as severe as any other addiction. It can imprison us into destructive, compulsive activities. We can place our families, our careers, even, ironically, our health at risk through addiction to exercise and other fitness activities. The good news is, there is hope for anyone willing to live in and work on recovery.

How to Improve Women’s Health and Fitness

Health is wealth, that’s what they always say. And indeed, there’s nothing more important than one’s health. With all the health and fitness advices out there, sometimes, we get confused which is which. If we’re not careful, following someone else’s advice can even lead to peril rather than fitness. So, what is special with women’s health and fitness compared to men’s?

Women’s Health and Fitness 101

Metabolism for women is generally slower than that of men’s. Although this fact is not always true, it gives meaning to why it’s harder for women to stay fit.

  • Women have the tendency to have poor blood circulation compared to men because of slower metabolism. This is usually expressed by the cold hands and feet in all kinds of seasons for the ladies.
  • Because of their monthly period, women have a totally different hormonal structure with that of men. This usually is the cause of their phenomenal mood swings.
  • With the given facts above, obviously women differ with men when they deal with stress, some of which can even lead to eating disorders.

How to Improve Women’s Health and Fitness

  • Increase one’s metabolism by exercising. Examples are jogging or power walking or a combination of both. Not only does it burn calories faster but it also improves blood circulation.
  • Because of slow metabolism, women are recommended to have a high fiber diet. A daily dose of fruits and vegetables are in order to keep one fit and healthy.
  • One measure of women’s health and fitness is the amount of fluids they take. It is advised to take at least two liters of water and other liquids per day. But this does not include coffee or tea as they contain caffeine.

Regular Visits

With regular check ups, women’s health and fitness can be monitored, if not further maintained. Make sure you keep up with your doctor and never skip a visit even if you think there’s nothing wrong. As they always say, prevention is better than cure.

On those Fitness Tips

Women’s health and fitness cannot be generalized. What works for another woman may not work for you so don’t just go on following anybody’s advice. Make sure you consult a professional.

Get in touch with an expert to further understand your body. Make sure you only follow a professional’s advice and maintain your health.

Health and Fitness in Law Enforcement

The Health and Fitness in Law Enforcement is very important to those who work in the law enforcement branch. This can help you achieve good and healthy body. Good health is more important to be physically and emotionally fit. You must never abuse your body in every matter which not important. There are a lot of people abusing their body thus affecting their health by not taking in proper nutrition and doing physical fitness.

Health is highly important, thus you should get involve in any health and fitness in law enforcement. Attending the program will keep your body healthy and make you pass the physical exams every time. Healthy body is very important for you to perform your work. This health program is very useful to law enforcement professional especially in the performance of duty or in during the call of duty.

Being in the law enforcement requires good nutrition and healthy body. You should have physical strength to perform your tasks in your job. Enough knowledge and skills to perform properly is also required. A health and fitness in law enforcement is aimed for people in the law enforcement industry. You must have enough knowledge and the ability to do this work clearly and professionally. Always maintain your body healthy and eat food that rich in calcium, iron, protein and vitamins aside from getting into the fitness program in law enforcement. Good posture is a good result that you can get from this fitness program.

Most fitness experts and fitness system contributors have pitched in every idea into the health and fitness law enforcement program. You can also ask them to develop personalized program for you if desired. Especially if you need more work in order to be fit. This is a good vehicle for you to achieve the idea body that you want. Being fit gives you confidence and makes you feel comfortable with your body.

The Importance of Health and Fitness and Success in Your Life

In the recent decade the importance of health and fitness has been increased to a greater extent. In today’s era physical health is of utmost importance. Reducing those extra kilos helps you look better and the good news is you do not need to just rely on doctors or medicines in order to get your desired looks. Here I would like to comment that gaining the perfect health or in other words reducing weight is not an easy task. But once you have done that you surely cherish as well as show off your physical health.

We can make out the importance of health and fitness with the increase of spas, health clubs, fitness equipments, exercise programs, nutritional supplements, etc in today’s day to day life. These facilities provide fitness to not only men’s health but also to women’s health. The demands of these facilities are increased as everyone wants to be fit and participate actively in chosen day to day activities. Also today’s generation looks forward for an active lifestyle once they retire. Here I would like to comment that good health is a result of constant efforts and it takes years to get that desired health and fitness. It’s really dumb if you try to repair the damage after it’s done.

Also when it comes to health and fitness the most common question asked is how can one tighten or tone muscles. Now the muscles can either be of hands or legs or stomach. Here I would like to comment that in order to reduce some muscles one needs to tone the muscles of entire body. You can never reduce or tone muscles of one specific body part. One needs to do some cardiovascular activities in order to reduce or burn those extra fats. Now the question is what is a cardiovascular activity? Jumping rope, jogging, swimming, walking, step aerobics, etc. all these are cardiovascular activities. Always remember never start a cardiovascular activity as a standalone as you also need some strength training exercises. The strength training exercises helps you to tone as well as build muscle mass for your concerned areas.

Also there is a common reason given by people when asked why they aren’t working out. And the reason is that they don’t have enough time to do so. Here the only thing one needs to understand is that the day you give health and fitness priority in your daily schedule you will yourself find time for it. We need to understand that you will not have to invest large time in order to get huge rewards for your health and fitness. You just need to give several hours each week and you can see the results. You just need to find out an effective as well as efficient work out plan. Any exercise that you think best suites your schedule you can do that. Hope I inspire you to work out at least an hour a day.