Category Archives: Health and Fitness

Tips to Health and Fitness

1. Get up Early: It is the most important to get up early in the morning. In the morning, air is fresh and full of oxygen which enters lungs and energizes us. The workouts made at that time are the most fruitful and favorable for muscle growth. The first thing we should do after awakening is stretching and warming up. Next is strength and aerobic exercises. No other work like shaving or cooking should be done without completing your workouts because energy levels at this time are at their peak and the same should be utilized in workouts.

2. Daily Workouts: Select a suitable workout program for you and do it daily for at least 25 minutes to an hour depending on your previous exercise record. If you have been living a sedentary life, 25 minutes are sufficient initially and in case you are not new to exercise, you may continue beyond 25 minutes. If you are a smoker, consult your physician or start with due caution. Include aerobics in your workout program. The workouts comprising aerobic exercises give long lasting freshness to our face and body. After workouts, take a rest for 15 minutes and go for showers.

3. Diets and Nutrition: Avoid dieting. You should eat all you want to eat and no excess should be made in eating for any food item. It is not a diet that causes obesity but the excess made by you in using that food. Eat a protein rich diet as this is the best diet for muscle building. When you start workouts, your muscular weight would increase but fats decrease. So do not confuse due to weight fluctuations during first few days. Take fresh juices after workouts.

4. Keep Your Mind Relaxed: Do not worry about any embarrassing situation. Avoid stress from your daily life problems. Stop thinking about any upcoming imaginary hurdle or failure.

5. Think Good: Always be positive. Think positively and prevent negative thoughts from entering into your mind. Do not be afraid of being sick. Do not be afraid of a failure. Always think about your good health.

6. Good Weekends: Enjoy weekends with loved ones. Have outings and recreational tours and do the pleasant things you like.

7. Try to take rest in the afternoon just for a few minutes. It would energize you to keep along with the remaining tasks of the day without any sign of exhaustion. Even a light sleep of 10 minutes would be sufficient for this purpose. If you can not sleep, just rest with closed eyes.

8. Stop smoking, avoid drugs and limit alcohol use. Smoking loses energy from your body with no benefits and smoker feels it difficult to perform strength and aerobic workouts. Fresh looks can not be achieved with workouts with continued smoking and drug use. Health and fitness can not be achieved without getting ride of smoking.

9. Right Posture: Always stand in the right posture.

10. Have Walks: If you work in a sitting position, have walks after meals especially after dinner.

Exercise, Health and Fitness

Imagine that you have a tank full of vital water… the only source of your drinking water for several miles. The tank is in abundance and has been created so that it can last you your entire lifetime. That should bring you comfort, no? But what if there was a leak in the tank? Drip by drip, pint by pint, gallon by gallon the water – your precious life source – was leaking out, spilling and escaping beyond your grasp. What, if anything, would you do about it? The natural reaction would be to fix it. Some of us might have even had the foresight to ensure that this essential resource was protected with a sturdier vessel.

Well, this description is analogous with your brain. Suppose that your brain had a leak. Bit by bit, memories, experiences, and basic capabilities trickle and stream out of our minds and bodies leaving us helpless and lost. This is what people with Alzheimer’s disease are faced with – a feeling that life not only passes them by, but is being ripped away from them. But how can they fix it?

There have been promises of prescription drugs and other treatments on the not-so-near horizon, but there seems to be little that we can do to heal those who suffer with this disease. There is one glimmer of hope that experts say is still the best way to subdue the symptoms and development of Alzheimer’s: exercise. Having a health and fitness plan that includes exercise has wondrous benefits, the least of which is fighting against Alzheimer’s.

In 2008, the Mayo Clinic released a report on a study done by researchers at the University of Chicago, which stated that based on a study done on mice bred to develop the specific substance known to cause Alzheimer’s disease, physically active mice not only had less of the amyloid plaque, they also created considerably more Alzheimer’s preventing enzymes. In it’s simplest explanation persons with a lot of amyloid plaque deposits in the brain are inclined to having more memory loss than those with less.

Researchers at the Washington University in St. Louis went a step further to investigate the APOE gene – a gene involved in cholesterol metabolism. Although everyone has the gene, those with a specific variation of the APOE gene called e4 are 15 times more likely to develop Alzheimer’s disease than those who do not bear the variant. Of the 201 people in the study, most of those who carried the APOE e4 gene had larger amyloid plaque build up than those without the variation. And what was extremely significant was that those who did not put health and fitness as a priority, that is, the inactive subjects seemed to have a progressive accumulation of the Alzheimer’s inducing amyloid plaque.

This is in stark contrast to those who had the gene and at the very least walked, or jogged for 30 minutes 5 times per week. These volunteers had a plaque accumulation comparable to those who did not carry the variation of the APOE gene.

Dr. Ronald Petersen, Director of the Mayo Alzheimer’s Disease Research Center, said in a research a few years back that physical exercise, done on a regular basis is “probably the best means we have of preventing Alzheimer’s disease today, better than medications, better than intellectual activity, better than supplements and diet.”

Health and Fitness Training

In today’s modern world, beauty does mean a lot. With the prettiest faces to captivate the general public, from magazines to televisions to websites, every girl wants to know one thing. What does it take to become the next “IT” girl? What’s the ultimate beauty secret?

Living the life of the rich and famous is quite easy if you grace the covers of the beauty magazines. All it takes for a girl to live in the fab lane is to simply be beautiful. The ultimate secret to achieving beauty is health and fitness training.

Being healthy and fit is your ticket to success. But, it does come with a price! It takes hard work and patience to achieve it. It doesn’t happen overnight, thus, you have to brace yourself. Let’s get started!

Tip # 1 Pump your Heart
The heart plays a vital role in your body. It pumps the blood which delivers oxygen and nutrients needed by your body. Thus, your heart always needs to be in great shape. To achieve that, make sure you pump your heart. There are many exercises which facilitate cardiovascular conditioning. The most basic of all exercises is walking or running. If you’re just getting started, it’s best to start your exercise by walking at least 30 minutes per day. You can schedule your walks at the time of your convenience. You can do it at your subdivision, at the park, or anywhere else you want to. Do the walking regime for about 4 weeks and after that transition to running. You can start running small distances then run longer ones as you go along. Once you’ve made this a routine, you’ll definitely run your way to a better heart!

Tip # 2 Strength is Beauty
Strength or resistance conditioning is always an important part of training. You have to exercise your muscles in order to keep your body toned. Also, it energizes you. Most women may fear bulking up but, you’ll only bulk up if you allow yourself to be! The training is designed to tighten up loose muscles. It also decreases risk for injury and by being physically toned, you’ll be more confident!

Tip # 3 Food to Feed your Soul
Diet is very important in Health and Fitness Training. It’s no good to exercise when you’re not eating right. You may lose certain calories by burning them out, but, what’s the use if you find yourself eating too much fat the next minute?! Thus, watch out after your food intake and make sure you eat healthy. Choose fruits over sweets. Also, replace carbs with high fiber-high calorie diet. Instead of eating a slick of cake, why not eat a whole wheat bread instead?! It would still be a delicious goodness yet a healthier one!

Exercise, Health and Fitness

Picture this:

Imagine that you have a tank full of vital water… the only source of your drinking water for several miles. The tank is in abundance and has been created so that it can last you your entire lifetime. That should bring you comfort, no? But what if there was a leak in the tank? Drip by drip, pint by pint, gallon by gallon the water – your precious life source – was leaking out, spilling and escaping beyond your grasp. What, if anything, would you do about it? The natural reaction would be to fix it. Some of us might have even had the foresight to ensure that this essential resource was protected with a sturdier vessel.

Well, this description is analogous with your brain. Suppose that your brain had a leak. Bit by bit, memories, experiences, and basic capabilities trickle and stream out of our minds and bodies leaving us helpless and lost. This is what people with Alzheimer’s disease are faced with – a feeling that life not only passes them by, but is being ripped away from them. But how can they fix it?

There have been promises of prescription drugs and other treatments on the not-so-near horizon, but there seems to be little that we can do to heal those who suffer with this disease. There is one glimmer of hope that experts say is still the best way to subdue the symptoms and development of Alzheimer’s: exercise. Having a health and fitness plan that includes exercise has wondrous benefits, the least of which is fighting against Alzheimer’s.

In 2008, the Mayo Clinic released a report on a study done by researchers at the University of Chicago, which stated that based on a study done on mice bred to develop the specific substance known to cause Alzheimer’s disease, physically active mice not only had less of the amyloid plaque, they also created considerably more Alzheimer’s preventing enzymes. In it’s simplest explanation persons with a lot of amyloid plaque deposits in the brain are inclined to having more memory loss than those with less.

Researchers at the Washington University in St. Louis went a step further to investigate the APOE gene – a gene involved in cholesterol metabolism. Although everyone has the gene, those with a specific variation of the APOE gene called e4 are 15 times more likely to develop Alzheimer’s disease than those who do not bear the variant. Of the 201 people in the study, most of those who carried the APOE e4 gene had larger amyloid plaque build up than those without the variation. And what was extremely significant was that those who did not put health and fitness as a priority, that is, the inactive subjects seemed to have a progressive accumulation of the Alzheimer’s inducing amyloid plaque.

This is in stark contrast to those who had the gene and at the very least walked, or jogged for 30 minutes 5 times per week. These volunteers had a plaque accumulation comparable to those who did not carry the variation of the APOE gene.

Dr. Ronald Petersen, Director of the Mayo Alzheimer’s Disease Research Center, said in a research a few years back that physical exercise, done on a regular basis is “probably the best means we have of preventing Alzheimer’s disease today, better than medications, better than intellectual activity, better than supplements and diet.”

Why Health and Fitness Are Mandatory

We live in a world where health and fitness are becoming buzzwords owing to the expected and manifest repercussions of neglecting our bodies. Ancient human beings would be surprised if they resurrected to see the kinds of diseases that are troubling human beings today. Experts assert that lifestyle complications like diabetes, hypertension, cardiovascular illnesses and obesity and responsible for more deaths than conventional diseases like malaria and cholera to name a few.

The importance of health and fitness can be understood when one considers the risk of mortality associated with being overweight or obese. Many human beings are living dangerously and are nearing the grave unless they drastically alter their lifestyles in terms of physical activity. It is now common to spend a day with a person who appears perfectly healthy, only to hear that the same individual is dead the following morning. In essence, we need to make our bodies more active and fit in order to avert untimely deaths.

Morbidity is another reason that underlies the importance of health and fitness. It is a fact that people who are in bad physical shape (like overweight and obese persons) are more vulnerable to diseases and common illnesses. Since the blood in the veins cannot circulate optimally or blood vessels are clogged, the body’s ability to operate as it should and to ward off diseases is compromised. Individuals that are fit and healthy experience better health that those who are not.

The importance of health and fitness can also be understood when one considers the career and financial implications of being sickly or overweight. Many people who have problems with being overweight often spend a lot of time visiting doctors to be treated for one health complication or the other. Consequently, they spend a lot of time away from work thus risking retrenchment. Moreover, their career progression is affected by constant absence from work. Eventually, some of them are forced to stop working thus affecting their livelihoods and those of their family members.

Health and Fitness

Think about how much you read about and spend on health and fitness.

Do you ever exercise? Take supplements? Go on a diet? Visit the doctor sometimes? Most of us do all four. And how many books, magazines, tapes of videos related to health and fitness do you have in your home?

This is a colossal industry, and seems to be growing bigger all the time. This is particularly true right now, as the baby boomers grow older and are looking for ways to maintain and improve their health.

Whether the subject is exercise, weight loss, prescription drugs or alternative remedies, there is a massive demand not only for products and services – but also for articles and promotional copy to promote those services.

Just do a few searches on Google.

A search for the word “health” yields 615,000,000 results.

“Fitness” yields 90,400,000 results

That’s over 700 million web pages that have been written about health and fitness. It’s a phenomenal figure.

And each and every one of those pages had to be written by someone.

Now think of all the magazines that focus on health and fitness. The books. The videos. And all that advertising and direct mail.

Do you get the idea? Here is an industry that is constantly in need of writers.

Whether your interest is in writing articles or in writing direct marketing copy, you can be sure of finding work.

Your next step is to find the right niche. Which area in health and fitness best suits your interests and experience? What would you like to write about?

And do you want to write articles, or are you more of a sales person…and better suited to direct marketing copywriting?

If you want to go where the money is, I always recommend the latter. Why? Because a good direct marketing copywriter will always be paid more.

Whatever kind of writing you want to do, take a look at this market. It is truly colossal, and provides freelancers with wonderful opportunities to find good work and make a decent income.

Popular Health and Fitness

Health and fitness is of topmost priority to everyone. Then what happens when your book love unites with the fitness freak in you? Magic happens! The joy is unparalleled when you curl up in a blanket at the corner of your bed with one of the favourite books in hand. The book that was written just the way you want to teach you with the ways to stay fit and healthy following a good diet. What could be better than somebody telling you about how to do the right things exactly?

Find below the popular health and fitness books that may help you keep your diet in check and weight within limits.

The VB6 Cookbook By Mark Bittman

This edition is special because it contains recipes for around 350 healthy and delicious vegan meals. The VB6 diet plan is one of the bestsellers and it helps you stay vegan till six in the evening. Follow part-time veganism which is a smarter way to control weight and become food-friendly. The regimen is easy to adopt and can last for a lifetime. The challenging meal of a breakfast itself is full of dairy-free smoothies, hot cereals, brunch-worthy entrees and toast toppers. Lunches comprise sandwiches, grains, beans, hearty soups and pastas and the snack recipes are the perfect afternoon pick-ups to avoid those vending machine cravings. If you do not want your vegan meals to appear boring or you do not want to give up your favourite food item, this book can help you see your food in a new light.

The Whole30: The 30-Day Guide to Total Health and Food Freedom By Melissa and Dallas Hartwig

It is a recipe-by-recipe and step-by-step guidebook to help people transform their lives in only a month. Go through it for an effortless weight loss by just improving your sleep quality, pepping up your mood, increasing energy levels and your self-esteem. Follow some basic steps and you are near to breaking your unhealthy habits, regulate digestion, reduce cravings and strengthen the immune system. It also includes real-life success stories, an extensive list of frequently-asked questions and community resources to embark upon a journey towards food freedom.

How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease By Michael Greger

It provides the groundbreaking scientific facts related to the diet that may prevent and reverse the causes behind disease-related deaths. The author examines top 15 reasons for premature deaths covering heart disease, diabetes, cancer, high blood pressure and more. He describes how making lifestyle and nutritional interventions can help us avoid medicinal and surgical approaches to elad healthier lives. Did you know that hibiscus tea works better than hypertensive drugs in fighting high blood pressure. Drinking coffee can ward off liver diseases and breast can be avoided by consuming soy. The writer makes a checklist of 12 food items consumed everyday to evade deadly ailments.

Always Hungry? Conquer Cravings, Retrain Your Fat Cells and Lose Weight Permanently By David Ludwig

In this book, the author is ready with his tips on losing and controlling weight without starving. Eating lots of fat slows down the metabolism rate of body. Believing in the philosophy of ‘eat less, work more’, the program given down here targets the causes behind weight gain while prescribing a diet that reduces insulin levels of the body. This leads the fat cells to release the surplus calories back inside the body and the hunger eventually decreases, speeding metabolism and reducing weight.

Become a Fat- Burning Machine: The 12 Week Diet By Mike Berland

This one is among the best selling health and fitness books. It follows a doctor-approved procedure to eating and exercising to transform you from a fat storage device to becoming a fat-burning machine. The epic busts the myths that prevent you from achieving the fitness goals thus, changing the way you see yourself.

Health and Fitness For Women

With all of the roles women are expected to play, health and fitness for women has become all the more important to consider. By realizing that being a mother, a partner, and a career woman are all exhausting tasks, you can see how a woman’s body might need more attention. But by also being more likely to care for everyone else but us, it’s not something that’s easily done. Here are ways that you can start to take charge of health and fitness for women – and more importantly, you.

Mommy Dearest

The role of being a mom is something that’s most concerning when it comes to health and fitness for women. Not only do women hold the fetus as it grows into a child, but also their bodies need to be prepared to give birth to this child. To help your body be in the best health, you need to recognize the choices you make will affect your body when it’s time to have a baby. Making good diet choices and staying active will help you keep your body strong. And these choices need to begin long before you are pregnant. The earlier you start taking care of your body, the better you will be in the long run.

Partner in Health

Next in the list of things for women to do is to be a supportive partner in their relationship. While this doesn’t seem to be a part of health and fitness for women, it most certainly is. By making good health choices and decisions, you will be influencing your partner and creating the foundation for a long and active life together. And this doesn’t even have to require nagging or pleading with your partner. By simply taking the time to exercise with each other and eating balanced meals, you will do more for your health and your relationships health than any nagging would.

Career Plans

And finally, the stress of being a career oriented woman is another issue in health and fitness for women. To help you maintain your health, you need to make healthy choices in your life. You need to eat balanced meals, exercise on a regular basis and simply take the time you need to take to relax and recuperate from your stress. Make sure that you are making your health a priority in your life, and you will find that your work issues all manage themselves.

The Essentials of Health and Fitness

In today’s time, with the increasing number of obesity cases, diseases, and different conditions that are associated to being overweight, it’s difficult to ignore the importance of health and fitness in our daily life. Health professionals often attribute some detrimental illnesses like diabetes, cancer, or even mental issues to health and fitness.

Without proper nutrition and lack of ways to guarantee one’s fitness, people are faced with numerous threats to their health on a daily basis. But the sad thing is, nutrition and different ways to be healthy are everywhere. It’s just that many people do not know how to utilize and improvise things to secure longevity and better quality of life. What they need to understand is the fact that health and fitness is not a one-way process, instead, it is and should be comprised of these three components: physical, physiological, and nutritional.

Physical

• Exercise plays a crucial role in a person’s life. So many researches can prove that people who regularly exercise have a better quality of life and tend to live longer than those who don’t. When it comes to fitness, the rights types of exercises are very important.

• Cardiovascular Exercise – This type of exercise raises the heart rate at 70-85%, which is the ideal range. The maximum heart rate, however, will depend on the person’s age. This is best done with aerobic exercises that help in weight loss, reducing bad cholesterol, and lessening the risk of heart attacks.

• Strength Training – This is a musculoskeletal exercise that increases the resistance that muscles can endure. When done regularly, it strengthens and enlarges the muscles. As a result, a person can benefit from an increased metabolism, making weight loss or maintaining the weight easier.

• Stretching- Many people do not realize its importance in health and fitness. It should be done along with an aerobic exercise or weight training. Stretching helps increase muscles and the ability of the tendons and ligaments to elongate. This exercise increases flexibility.

• Core Stability- This exercise involves strengthening the muscles that line up the spine and make up the abdomen and pelvic floor. Core strength training corrects a bad posture, which helps minimize or prevent injuries.

Mental Rest and Relaxation

Rest and relaxation are essential to the mind and body to recuperate. Just like the muscles in the body that get sore, the brain also needs time to cool down. Without enough rest and relaxation, the body functions poorly, there is a decrease in performance, and complications may arise. This is why having enough amount of sleep is a must for everyone to give the body enough energy for it to function at its best. It is also important to relax in between physical activities.

Nutrition

Giving the body with proper nutrition is a must in health and fitness. The body needs ample amount of vitamins, minerals, protein, fat, and carbohydrates to function optimally and be free of diseases. Eating the right nutritional food helps facilitate the body’s ability to strengthen the immune system. As a result, since the body can function at its best without having to suffer from various diseases, there will be no need for any medical drugs.

Arizona Health And Fitness

Phoenix, Arizona health and fitness trends change just as much as in any other part of the country. Those that are already interested in fitness like to change their exercise repertoire from time to time, and it’s understandable. But there are two things that remain the same when it comes to Phoenix, Arizona health and fitness. Both physical and mental health benefit; here’s how.

What do health and fitness mean to you?

When it comes to Phoenix, Arizona health and fitness, the definition of what health and fitness mean can be vague. But here are some various ways that people seek their fitness goals:

Cardiovascular training

Strength training

Flexibility training

Weight loss programs

Athletic training

For each individual fitness enthusiast, there is a workout that both allows them to reach their goals as well as allows them to enjoy the process. But these benefits can help you see why you need to add fitness to your life.

Physically challenging the body

When you hear about Phoenix, Arizona health and fitness, the first thing you may think of is challenging the body to become stronger and faster. And this is accurate thinking, if not limited in its scope. When you exercise, you can increase the levels of strength and endurance in your body. This can lead to faster movement and increased stamina.

But becoming stronger is not just limited to the way you workout and the way that you increase your repetitions and your weights.

Mentally challenging your mind

What’s often ignored in terms of Phoenix, Arizona health and fitness is that idea of mental conditioning. When you engage your body, you can basically turn off your mind and allow it to relax. Thoughts and stresses in your day can fade to the background, allowing you to live the rest of your life in a more focused and calmer manner. But there’s more to mental toughness than decreasing stress.

When you add fitness to your life, creating goals and taking steps to meet these goals, you begin to increase your confidence in yourself. And this confidence can then be applied to others parts of your life.

In terms of Phoenix, Arizona health and fitness, you can see just how exercise can change a life as well as a body.

Why use Mark Norton? His extensive knowledge of exercise science, nutrition, human physiology, program design, movement analysis…. Those are some great reasons and all accurate but the most important the dedication to our clients success.

Why use a personal trainer? A trainer will progress you through an exercise program with proper form, the proper intensity level, progress the difficulty of your exercises to match or improve fitness levels. A trainer can modify exercises to help with existing injuries and help reduce the chance of future injuries. Trainers most importantly provide motivation accountability and consistency.