Tips for a Healthy and Fit Lifestyle

Begin your day with a morning meal:

Yes, breakfast really is the most important meal of the day. Breakfast refuels your body after a long night without food. It will help you focus at work and keep you energized! It’s simple to prepare breakfast that consists of cold cereals, fruit and low-fat dairy, whole-wheat toast with peanut butter… even lean meat (yes, last night’s chicken will work too).

Start Moving!

It’s easy to work fitness into your daily routine. Walk your dog, fly a kite, ride a horse (if you have one), bicycle or jog… anything–just start your day with some activity and you’ll be rewarded.

Take a 10-minute break every hour while you work on the computer or when you watch TV. Using the stairs instead of taking the elevator is an excellent way to get fit and burn extra calories. Start out by trying to follow these suggestions for at least a half day and build from there.

Sweat!

Help your heart push harder and be stronger by working up a sweat! You’ll look and feel better too. Start with a warm-up to stretch your muscles. Include at least 20 minutes of cardio exercise such as swimming, running or walking. Follow-up with an activity that helps you build muscle… try push-ups or lifting weights. Be sure to cool down by stretching or doing yoga.

Get fit with your family and friends:

Being active is much more fun with your family and friends too. Encourage other family members to be a part of your plan and stick with it. Plan at least one special exercise event, like a riding bikes, riding horses or even climbing. Work as team to achieve results!

Smart snack choices:

Snacks are an excellent way to refuel your body. Choose foods from different groups–a glass of low-fat dairy, whole grain crackers, an apple, peanut butter, raisins or even dry cereal. Choose 2 to 3 snacks per day to keep hunger in check. Here’s a quick guide to daily food choices:

Fats, Oils, and Sweets (sparingly) / Milk, Yogurt, and Cheese (2-3 servings) / Vegetables (3-5 servings) / Meat, Poultry, Fish, Beans, Eggs, and Nuts (2-3 servings) / Fruits (2-4 servings) / Breads, Cereal, Rice, and Pasta (6-11 servings)

Eat more grains, fruit and veggies and balance your diet:

All of these foods provide your body with power, natural vitamins, nutritional value and fiber. Besides… they taste great! You just have to be sensible about how often and how much you eat. Your body needs protein, carbohydrates, fat and a variety of natural foods with vitamin C and A. Checking the nutrition facts on food labels will help you get the best nutritional value possible.

Make physical activity and healthy eating fun!

Take advantage of activities your family and friends can enjoy doing together–try new things! Besides getting healthy, you create a lasting bond. Try new foods, activities, and even games to stay mentally focused and physically strong. The key to success–set realistic goals.

Health and fitness is a lifestyle so why not get started today?

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The Better you Through 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.

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Stay Motivated for your Health and Fitness

At the start of every new year many people start a new campaign to get in the best shape of their lives and although the intention is real enough, in reality many give up before the first month has even passed. So why is this the case? Maybe you can relate to this yourself. It seems that the more times you try and then give up, this somehow becomes a self fulfilling prophecy. So here are some health and fitness tips to keep you on track.

Health And Fitness Tips – Have a Definite Goal

Many of the great books on self motivation have a very common theme when it comes to success. Successful people seem to have a very definite purpose to their lives and this especially relates to top sportsmen and athletes. The idea of setting a goal is nothing new. However it is the way these are set that often can lead to your downfall. For instance, if you just say I would like to get fit or I am going to try a new exercise regime, this is not sending a strong message to your subconscious mind. In fact, it really is saying that you are not really serious in making the change. So try to be specific. Set timescales and definite goals such as, how much weight you will lose and by when.

Health And Fitness Tips – Keep A Journal

The technique of writing down your goals and then keeping a record of your progress is very powerful. It is a way of reinforcing your intentions and programming your mind to a new way of life. Try to attach an emotion of excitement to keeping these records. In this way you will not think of this as a chore but as a way of feeling good about the changes you are making. Emotion linked to a definite purpose is a powerful combination.

Health And Fitness Tips – Creative Visualization Techniques

I referred to the example of top sportsman and athletes. They seem to naturally use these techniques in taking them to the top. Many a gold medallist will tell you that they visualized over and over again, that moment when they hit the tape first and stepped up to the winners podium. Taking time to visualize your fitness goals and becoming emotionally attached to the outcomes will make your motivation come naturally. You will start to wake up energized with a sense of anticipation. Suddenly the thought of giving up will never enter your head as your new way of being has become part of you.

ClientTell Answers are experts when it comes to Adult Dating, Sex Advice, Romance, Health and Fitness, and Self Help. To find out more, visit their website at http://dating.clienttell.com.

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Sleep can Affect Health and Fitness

Many people are so busy that sleep is the last thing on their minds. Many people work long hours and cut out sleep time in order to have more time for fun activities. Getting enough sleep can greatly affect a person’s overall health and fitness. The body needs enough sleep to recuperate from stressful daily activities. Not getting enough sleep can be harmful both mentally and physically. Even if a person exercises regularly, not getting enough sleep can wipe out the benefits of exercising. Lack of sleep is also associated with numerous other health problems including weight gain, high blood pressure, and type 2 diabetes.

Many times when people do go to bed they can not relax enough to fall asleep. There are a few things people can do to help them sleep better and improve their health and fitness. If possible people, that have trouble resting, should avoid caffeine. Caffeine takes a long time to metabolize, therefore the affects of caffeine can last a long time. This means that if someone has caffeine in the early afternoon, it could still have an effect on their ability to fall asleep late at night. People, who are having trouble sleeping, should avoid drinking alcohol. Even Though alcohol can make you tired, many times people who drink it wake up a few hours later and can not fall back asleep.

There are a few other things people can do to get more sleep and improve their health and fitness. People, who are having trouble sleeping, should keep their room complete dark or as close to completely dark as possible. Not watching TV before bed will help keep the mind from becoming overstimulated. Not having a TV in the bedroom is the best way to resist the temptation to watch it before falling asleep. Many people find that listing to relaxation Cd’s, while they are in bed, helps them get a restful nights sleep. Keeping a journal and writing down thoughts before bedtime is another way to relax before falling asleep.

If people try these things and are still worried about their health and fitness due to lack of sleep they should make an appointment to see their doctor. Their doctor can double check to make sure they are not taking any medication that could be keeping them awake. A doctor might also make suggestions on some vitamins or supplements to take to help them relax and sleep peacefully.

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Simple Health and Fitness Tips

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.

ClientTell Answers are experts when it comes to Adult Dating, Sex Advice, Romance, Health and Fitness, and Self Help. To find out more, visit their website at http://dating.clienttell.com.

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Set Goals for your Health and Fitness

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.

ClientTell Answers are experts when it comes to Adult Dating, Sex Advice, Romance, Health and Fitness, and Self Help. To find out more, visit their website at http://dating.clienttell.com.

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Self Help Through Weight Loss

Weight loss as a self help or self improvement project. The thought process is between the two are very similar. A person decides that something needs to be changed, identifies the reason for the change and finds a way to make the change.

The reason for the change is usually the driving force that determines the level of commitment to achieving the change. It doesn’t matter whether the change is weight loss or any other type of self improvement. If a person is not committed to the project and does not follow a program to achieve his or her goals, any gain will be short lived.

So, what do you need to do if you are thinking about a weight loss program?

1. Think about the reason you believe you need to lose weight. There are as many reasons as there are people in weight loss programs. It could be a cosmetic reason (you want to look better on the beach) or health reason (you need to try to control your blood pressure or reduce your chloestorol). There has to be a reason that makes you willing to work for a long-lasting change.

2. Realize that permanent weight loss requires some king of lifestyle change. At a minimum, you may have to change your diet and/or eating habits. You can’t expect permanent loss if you use a program to achieve your weight loss goals and then go back to your old habits. Your old habits are what got you here in the first place. Keep the new habits that helped you get the benefits you wanted.

3. Establish some kind of plan. Your goals may be reached with a change in your diet or eating habits. Many times, it is not what you eat, but how much you eat that makes a difference in the amount of weight you carry around. The old saying “You are what you eat” has some bearing on your weight. If your weight loss is more significant, you may have to include some kind of exercise in your program. The metabolism must be changed to achieve real and permanent weight loss. If you want to make significant changes in your appearance, you should consult with your doctor and find out if there are any underlying medical conditions that would change the plan.

Weight loss is a billion dollar business. There are many, many commercial plans available and many websites that are devoted to helping people lose weight. You can’t watch television without seeing some celebrity pushing this plan or that plan. They all encourage a lifestyle change in habits and they all work. They all include diet (sometimes you have to buy the food from the plan) and they should include some form of exercise to strengthen and tone the muscles. You can’t get six-pack abs just by dieting. It takes hard and consistent work. If you can afford a commercial program, this might be the way to go.

4. Set some goals. An end result goal is great, but you should set some weekly or monthly goals that show progress toward your ultimate goal. Without visible progress, you will get discouraged and it will be hard to stay focused on your weight loss program. The goals don’t always have to be a number of pounds lost. You might try using something more visible, such as losing a dress size, getting into a pair of jeans as your short term or long term goal. You might try to stay on the stationary bike ten minutes longer or climb two flights of stairs without getting winded as a goal. The point is you have to have something that shows that you are making progress.

5. Figure out how you are going to achieve your goals. You might need to find a place to get some guidance and help in your weight loss program. The YMCA/YWCA usually have equipment available for a small nominal fee. There are lots of commercial gyms available that have equipment and instructors that can help you set up a plan. My greatest success came through a weight training class at a community college. In fact, it was so successful that I took it three quarters in a row. Where you get the help is not as important as consistency

6. Get some support. Self improvement and weight loss results are sometimes easier to get if other people are helping and encouraging you along the way. Most people start and try to stay on a diet alone. Sometimes it works, but usually the diet goes quietly by the wayside. All the commercial programs have a system in place that provides support and encouragement that is needed to achieve permanent changes. Your support group should include your family, friends and co-workers. These groups have more daily contact with you and will have a direct or indirect influence on your success.

Weight loss is always a self-improvement project. To lose weight permanently, changes diet and lifestyle have to be made. Old habits have to be dropped and new habits formed. There is no other way.

If you’ve read this far down this article, you must have some interest in the subject. Don’t give up, go at it carefully, avoid crash diets and find a way to lose weight permanently.

ClientTell Answers are experts when it comes to Adult Dating, Sex Advice, Romance, Health and Fitness, and Self Help. To find out more, visit their website at http://dating.clienttell.com.

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