Wednesday, November 7, 2012

Nutritional Supplements Will Improve Your Health

The American Medical Association now recommends that everyone take nutritional supplements every day.
With this change in policy, the AMA is now in agreement with what leading nutritionists and nutritional research scientists have been saying for years.
This reversal of policy is in agreement with what nutritional scientists have been stressing for years; our diets are so lacking in nutrients that they are the major cause of disease.
Our bodies are "closed systems"; that is, every nutrient needed for growth, health, wellness, and even survival must come from the food we eat.
Because of this we must look at the foods we eat as a measure of our health, especially our long term health.
As early as 1936 the Government reported on the impact of depleted soils. One excerpt from this report states:
"It is bad news to learn from our leading authorities that 99% of the American people are deficient in these minerals, and that a marked deficiency in anyone of the more important minerals actually results in disease. Any upset of the balance, any considerable lack of one or another element, however microscopic the body requirement may be, and we sicken, suffer, and shorten our lives."
Diseases that we know today to be the leading cause of death; heart disease, cancer, stroke, Alzheimer's disease, arthritis, etc., were virtually unknown 50 years ago.
Leading research scientists have demonstrated a direct link between these diseases and the food we eat.
Their virtually unanimous conclusion is that we simply do not get sufficient nutrients today necessary for a healthy long life.
Their conclusion is now supported by the AMA. To overcome the deficiencies their recommendation is to add nutritional supplements to everyone's daily diet.
While the most commonly recognized nutritional supplements are vitamins, many more nutrients are classified as nutritional supplements. They include:
1) Minerals,
2) Amino acids,
3) Enzymes,
4) Essential fatty acids,
5) Fiber
The basic problem is that the only source of these nutrients that are absolutely essential for our health and wellbeing is the food we eat.
The primary source of vitamins, minerals and amino acids that our bodies need for good health come from our farm soils. Today these are so depleted of nutrients that we simply don't get what we need.
On top of that, the way we cook our food destroys any enzymes that might be available. Any cooking above 119 degrees F destroys enzymes.
The bottom line is that our food no longer is capable of providing the essential elements our bodies need.
Over 43% of Americans now take some form of nutritional supplements and this number is growing as the population ages.
This means that a large portion of Americans acknowledge some vitamin or mineral deficiency.
This is both a good thing and potentially hazardous to our health.
Taking a vitamin is certainly a step in the right direction; however it probably is an insufficient. It can even be argued that taking only one or two types of vitamins gives us the false impression that we are significantly improving our health.
Because all of our nutrients come from the same source, the soils of our farms, is it realistic to believe that our food is deficient in only one or two nutrients?
It is time that we re-think our approach to nutritional supplements. If we accept that our food is deficient in nutrients, we must acknowledge that it is deficient in most nutrients.
Picking and choosing specific vitamins is not the solution. Only a complete nutritional supplement will provide all the nutrients we need to improve our health and lead a long life.

Tuesday, October 30, 2012

Teen Obesity And How It Affects Your Health

If you are an overweight teen, you probably know how cruel other kids can be. You have probably been called fat. Kids may laugh, but child obesity and teen obesity are no laughing matters.
Being a teen can be one of the toughest times of your life. Because you are discovering that you are no longer a child and are slowly turning into an adult. This is a time when many feel they need to look a certain way. If you are struggling with weight loss to try to look better and fit in, you may experience a low self-image as a result.
But try to look beyond what others think and even about how you feel about your appearance. Being overweight is a big health concern. It affects you physically.
Think About Your Health
The biggest obesity fact is that this is a medical concern, because it can affect your body in many different ways. These aren't conditions that will just go away with a dose of antibiotics either. These are physical conditions that can affect your lifestyle. Some conditions can stay with you for the rest of your life.
Facts about child obesity are that most of the health issues surround the joints and can affect moods, sleeping and energy. These are usually direct symptoms of conditions or illnesses.
Below are some of the physical ailments that can be a direct result of teen obesity:
  • Arthritis
  • Asthma
  • Depression
  • Diabetes and Insulin Resistance
  • Fatty Liver
  • Gallstones
  • High Blood Pressure
  • High Cholesterol
  • Sleep Apnea
The good news is that because you are still young, you can beat this.
The fact is that you are taking in more calories than you can burn off. So those calories will turn into fat in the body. A little bit of extra weight is okay, it's when that little bit turns into a lot and then it becomes a grave concern.
You can overcome this with good old-fashioned healthy eating and exercise. It's always smart to see your doctor before starting any dietary changes or exercise program, especially if you suffer from any of the above ailments. In fact, your doctor could point you in the right direction in managing your weight.
The key is to eat healthy foods. Unlike in the past when you had to eat rabbit food and starve yourself, today's meal plans can be very satisfying. The key is to stick with it and develop a healthy routine.
Invite your friends to join in with you. Maybe challenge each other. Having an accountability buddy can really help to keep you motivated. Ask any friend to just be there for you to be accountable to. Make a deal to check in with them about what you are eating. Have them exercise with you. After all, exercise is good for everyone to do. Just be sure to stick with it.

Monday, October 22, 2012

14 Health Tips For Your Busy Schedule

These are 14 health care tips from myself, a layman to you.  This health related fitness information is not new news or groundbreaking revelations regarding your health.  Neither is looking both ways before crossing a busy street. 
My desire for you is to integrate these health tips into your very busy life and hectic schedule.  Begin with one, stay consistent and it will make a difference.  Your body is this wonderful, magnificent, machine of plasticity, be amazed at what can happen in a simple way when you are committed.  See the impact of good upon your mental, physical, spiritual and emotional level that will unfold for you.
Clear your mind, open your heart and begin.
1--First of all, call your Mom.  Go see her and tell her how much you love her.
2--Start getting caught up with your family and friends. Make new friends, relationships and say hello to someone.  Smile, you're lips won't crack...unless you've had a recent botox job.
3-- There are fast food options. You can hold the fries and you don't have to eat the bun.  Order an ice tea w/a lemon or have water instead.  Don't drink a diet soda on an empty stomach, drink it, while having some protein,something about Alzheimer's?
4--Eat 5 servings of fruits and vegetables a day. Ketchup and fries don't count.  Quit eating so much 'white stuff'.
5--Walking moderately a 1/2 hour a day could add 10 years to your life?  Take the stairs instead of the elevator, even if it's only one flight.
6--Drink eight 8 ounce glasses of water a day. Your body is 70% water. Approxiamately the same make up as the earth, and you thought all that full moon stuff was phooey.
7--Brushing/flossing your teeth after every meal, and keeping your mouth clean can add 6 years to your life?
8---Eat an apple a day, 2 or 3, they can help restore your pH balance and many other things. Apples are still located in the produce section of your supermarket. How about a banana, almonds, kiwi, beans or berries?
9---Drink green tea with your meals. Green tea could reduce your fat intake by up to 50%?, plus other stuff.
10--How much do you know about plastic bottled water?  You'll be surprised.  How about alkaline water?
11--Make love not's great for the brain?
12--What about antioxidants, vitamin D, omega 3, probiotics, enzymes, fiber, tumeric, selenium, garlic and b12 to name a few?
13--What about your poop? No one likes to talk poop. Google colon cancer. I think I'd rather be talking about poop. Pooping is something you need to be doing everyday and if you think doing it once a day is ok, you need to re-think your strategy. 
The ideal is after every meal.  Most people on average are carrying around anywhere from 6-25 pounds of excess waste inside them. It's like a traveling companion who never leaves or having a second head, like the alien dude in 'Men in Black.'
14---See your doctor, a doctor.   They won't bite, may be some will bark. Bring the kibbles and bits just in case.
You're smart!  You know what to do.  Hopefully, in some small, but significant way, these health tips will help you in making a positive difference.   My wish for you is only the absolute best of health, a good life and success in all that you do.

Monday, October 15, 2012

Invest in Your Health

How many times have you heard, "you just need to eat right and exercise?" It's become the mantra for our health conscious culture. But for most of us it sounds like we're being sentenced to a life of hard labor--pumping iron and sweating away on the stair master plus boring eating--broccoli, low fat cottage cheese, broiled chicken. Doesn't sound like much fun. Investing in your health has to become more of a journey towards well-being and less of a task if you're going to make this a life long commitment.
Most of us take our bodies for granted. We burn the proverbial candle at both ends. We throw down fast food, only move when absolutely necessary and expect that there won't be any consequences to our neglect. But there are. Maybe not immediately, especially if you're in your 20s or 30s when you still have a warranty on your body, but sooner or later it's going to expire and your disregard for your health is going to catch up with you. Think about it for a minute, would you drive your car when the oil light is flashing? Not likely. Would you put low-grade gas in a Ferrari? Never. However, amazingly, we all to often abuse and ignore our most precious vehicle.
Your physical health is fundamental. Your body is the vehicle through which you express yourself and your life. When something's wrong with your body, when you're in pain or feeling out of sorts, you can bet that everything else in your life is affected. Your health needs to be one of your top priorities. Caring for your body is critical to living a high quality life. When you're in a state of optimal health just about everything else in your life is better. But like everything else this requires effort. For those of you who have ignored your body, now's the time to rediscover it. Here are a few suggestions for creating optimal health.
Make Exercise Fun
Exercise is a key component for living a high quality life. You can't expect to be healthy if you're sedentary. In case you need some encouragement, did you know that people who exercise regularly get sick less frequently and experience less depression, anxiety and fatigue? They have fewer weight problems and in general have a more positive outlook on life. Did you know that regular exercise also slows the aging process and helps you to not only look, but, feel younger. Did you know that exercise is a great stress reducer? Women who are physically fit say that regular exercise is the most important thing they've ever done to enhance their life.
While regular exercise is important for everyone, it is especially crucial for women. Women lose muscle tissue as they age. While some loss is due to normal aging, more is ascribed to inactivity. We have to move our body on a regular basis in order to maintain our health and sense of well-being.
While we're barraged with an ever-changing list of fitness regimens it's important to find a program that you enjoy and will stick to. One of the keys to maintaining an exercise routine is not only to do something that you like, but, to have a workout buddy--someone who will keep you honest. On those days when you'd rather spend an extra hour in bed, you'll get into your workout clothes if you know you're friend is waiting for you at the gym or to go for a walk or run.
As a woman, you need to include some form of weight training that'll help you to maintain muscle tone and overall strength. The increase in muscle strength that you gain from weight training is especially beneficial to women who are often weak in their upper bodies. If, like many of us, you need variety to keep you engaged in exercise you may want to try a combination of walking and weight training, or jogging, swimming, biking, or a samba class. Do what you can do on a consistent basis. But do something.
Have you noticed that yoga, a once obscure Indian practice is now sweeping the nation? Yoga has become extremely popular and an effective tool for staying fit while becoming more relaxed. Everyone from Madonna to model Christie Turlington, have become devotees, with good reason.
Yoga is easy to do. You can take a class or use a video tape and practice at home. Many gyms and community centers offer classes. Yoga is something you can do at your own pace. What's more, people of any age or fitness level can do yoga. Not only will yoga keep you limber and flexible, but, the postures require concentration and attention to your breathing. An inevitable result of practicing yoga is that you'll feel a greater connection between your mind and body and an increased sense of inner peace. Give it a try!
Another way to stay motivated and exercise regularly is to reconnect with what you loved to do as a kid. Remember how active we once were? It wasn't that we had to make ourselves do something. Most of us rode bikes, played softball, were cheerleaders, we took ballet or tap lessons. We climbed trees, ran around with our friends, skied, swam, rode horses, played basketball, jumped rope. We were just naturally active. Why not resurrect one of your favorite childhood activities? Join a softball team, get ski lessons, sign up for ballet, join a tennis team, go roller blading with your kids or take a spinning class. Whatever you decide to do, do something that is fun and involves moving your body.
When you're pressed for time, walk. It's almost become a foreign concept. We've become so attached to our cars that we rarely walk, but walking is a great form of exercise and can be easily incorporated into your daily routine. Walking helps you clear your mind, fills your lungs with fresh air, gets your blood moving and centers you. You'll be amazed at what you'll learn when you walk through your neighborhood. If you live within walking distance of your local market, leave your car in the driveway and walk, walk to the post office, walk to pick your kids from school. Think about where can you walk from where you live.
Finally, if you're a confirmed couch potato, it's not too late to change. In fact, it's essential that you develop a new relationship with your body. Not only will regular exercise improve your health, but, you'll feel better and look better. Think of regular exercise as an investment in your long-term health and well-being. A few minutes a day of some simple exercise will be extremely beneficial not only physically but mentally as well. As you incorporate exercise into your life you will experience more energy, as well as other physical, mental and spiritual benefits.
Life After Death
During the two months before my birthday I decided to really have a "feel sorry for myself" crying session. Then I made an appointment to see a doctor for my annual checkup. I asked to see a woman doctor. Surely a woman could do something for me. I was tired all the time, weighed about 200 pounds and I was becoming more and more depressed.
The day came for my checkup. Mary Dailey, Nurse Practitioner, checked me for everything. She was wonderful. She told me that I had a good reason to be tired and wanted to consider hospitalizing me. My blood count was low, my estrogen level was really bad. I was 60 pounds overweight and on and on and on. Well, then and there we started iron, estrogen, calcium and daily vitamins. I call these my turn-40-year-old-meds. I told her I would start an exercise program right away. "Oh, no you don't," she said. "Not until we get all of this other stuff in order. You're not going to be able to handle an exercise class for a while." I made an appointment to see her in another three months.
Three months went by and I couldn't wait for Mary Dailey to release me. I visited our local kick boxing, tae boe, exercise center and bought all the equipment. I paid the $200 yearly fee for a brand new start on a brand new me. Or so I thought. Ms. Dailey didn't think it was such a good idea for me to start just yet. "Not yet. Things are looking better but your iron is still way to low." Her words burst my bubble. "Come on, I'm over 40 and things are looking pretty thick and saggy." I thought to myself. It was horrible but I had to wait.
The next doctor's appointment was three months later. I was released to start an exercise program. "Great," I thought. "This is going to be awesome. In six months I should weigh about 140 pounds and look 10 years younger." I put on my sweats, wrapped my hands, grabbed my towel and boxing gloves and headed to my kickboxing class.
These classes are incredible. Have you ever been to a class like this? The first row is 100 to 120 pounders. The second row is your 125 to 150 pounders and in the very back are your over heated, out of breath, out of shape, not keeping up, 160 to 200 pounders. Half way through this class I was dying. I dragged myself to the car coughing and fighting for breath. I could barely drive. I got home and lay on the floor. I couldn't move for two hours. "Ok, ok," I told myself. "I'll be like this for a couple of weeks." I tried to convince myself things would get better.
By week three, I had worked myself up to a half-hour before I left the building wheezing, crawling to my car. I decided this wasn't going to work. I was six pounds lighter but I couldn't stand the idea of facing another class. That was it! Six months of waiting to start this stupid class and now I just couldn't go on. What was going to happen to me? I didn't want to give up. But the thought of exercising to TV and tapes just didn't motivate me.
Then I had an idea. When I was in college, I was an aerobics instructor. What if I got together with a couple of friends just to work out? I knew the perfect place for our workout, The Salvation Army Recreation Center. I visited Judy Ponce, the Social Services Coordinator. She gave me permission to use their facility. The last week of August 200, I started exercising with seven other ladies every Monday, Wednesday and Friday. I worked hard putting low impact, high-energy routines together. However, this wasn't the most difficult part of the class. I felt intimidated. I wondered, "How can I lead an aerobic class looking like this?" I realized my attitude needed healing as much as my health. I wasn't the best qualified, but I was willing. Before long, the Salvation Army was getting calls asking about the class and we started to see our numbers grow.
For New Years I decided to place a small classified ad "FREE Aerobic Class" to encourage people with resolutions. I drove up to the center on January 3, 2001. I thought The Salvation Army had planned an event on my exercise night and forgot to tell me. I couldn't even find a parking place. There were so many people. As I unlocked the door, I turned around and asked, "Is everybody here for the exercise class?" I got 70 yes's. Can you believe it? 70 people started exercising with me.
So here I am, celebrating one year. I am 40 pounds lighter. My energy and self-esteem have climbed through the roof. The local news did a story on it and people talk about it to me wherever I go. My husband said he called for his prescription and they asked him if Rita Williams was his wife. They told him that I was their aerobics instructor. I have been asked to do demonstrations for the hospital health fair. The local diet programs refer their clients to me.
Not long ago, I had an interview for a job. The woman interviewing me said, "So your Rita. I've heard so much about you and your exercise classes. You'll never realize how many women's lives you have impacted."
There are now over 250 women enrolled. I now instruct eight classes a week. We have two more volunteer instructors and a volunteer that provides childcare. These women held a fund-raiser. They bought the class a brand new stereo and a ton of new music.
With our one-year celebration we chose a name for our class: CardioJam with Rita.... Hold that tummy tight, tight, tight!

Monday, October 8, 2012

A Powerful Tool You Can Use For Improving Your Health

I'm on a mission. My mission is to help as many people as I possibly can achieve and maintain their ideal mental and physical fitness levels. I must admit I do this for some very selfish reasons. The biggest is the cost of poor health to our economic system.
Now before we go on I want to tell you a little bit about me because don't want you to get me mixed up with someone who has never struggled with their weight. A few years ago I weighed 198 pounds and had a cholesterol level of 230, even though I exercised regularly. Today I weigh 170 pounds and my cholesterol level is about 172. I did all of this without medication (or surgery).
Let me give you a new statistic I recently read from the U.S. Government that completely floored me. The number of people who are obese has exceeded the number of people who are overweight.
For those of you that would like to know how these things are determined obesity and overweight are calculated using the BMI (Body Mass Index) formula. Someone with a BMI of 25 to 29 is classified as overweight, while 30 to 40 counts as obese. Anything over a 40 is morbidly obese. You can calculate your BMI by dividing your weight in pounds by height in inches squared, and then multiplying by a conversion factor of 703.
The National Center for Health Statistics report that more than 34 percent of Americans are obese compared to 32.7 percent who are overweight. It also reported that slightly below 6 percent are "extremely" obese. Oh, by the way when you add these three numbers together (34% + 32.7% + 6%) you get 72.7% of all Americans are at the very least overweight. What do you think this is this doing to our nation's health?
Maybe you are like many of us who wish to lose weight or get in better shape. Perhaps you're concerned about your health. Maybe you've even made the decision to take better care of your body. Even with all this you might be asking yourself if there are things you could be doing to be healthier. The answer is yes!
When it comes right down to it, when you choose the right foods and exercise regularly, you look and feel better. You also reduce your stress levels, sleep more soundly, have more energy, and enjoy better health. But sometimes making the right choices isn't as easy as it other people make it out to be, is it? No it's not. That why today I want to give you a simple thing you can do to help you make positive choices and achieve the better health you so crave and deserve!
Need More Motivation?
I help people gain their ideal body image regularly through the use of hypnosis and NLP. If you like my help you can call me at (800) 989-6570. One of the most common things that my clients tell me is that they "just can't get motivated." It can be hard to get out of bed to do the things you know you should do. Let me ask, if your alarm went off 45 minutes earlier so you can get up and exercise before heading into the office, how would you react? Would you allow yourself to make excuses and feed your mind negativity by telling yourself that skipping one day won't hurt, or that exercise for you is pointless?
How about when you're low on time and big on hunger and you pass by that fast food restaurant with the $1 value burger. What choice do you usually make? Yes, eating healthier isn't as easy as picking up convenient, greasy burger with fires. Would you go the extra mile for a healthy meal?
In addition to exercising and eating right, sleep is so important to a healthy lifestyle. So what about your sleep? Do you get enough? When you don't get enough sleep or sleep well, you're less inclined to make healthy food and exercise decisions.
Sleeping well helps you have more energy and can make you passionate about all things in your life. That includes your commitment to your health! And yes, I know, it can be difficult to get enough rest when there are things you think you have to do or you'd rather be doing!
Do you give up your sleep if you have work to do? Do you stay up late partying whenever you can? What can you do about it?
Health Affirmations Can Help!
Everyone who has ever accomplished anything has succeeded because they set a goal and kept going after it. That leads many people to believe that these people have "strong minds" or weren't bothered by the same things that you are. That's all hooey. Everyone has weak moments. The trick is learning how to overcome them!
In those moments when you feel weak and you don't want to eat right, get enough sleep, or exercise, using affirmations that target your health can be just the boost you need to help you make the healthy choice.
An affirmation is a positive statement you can use to replace the negative thought processes that can float through your mind, especially when you are trying to form healthy new habits. If you think they don't work, I have news for you - do they ever!
When you get up in the morning and start to talk yourself out of exercising, saying something like, "Oh, I can skip a day", a negative affirmation is being repeated in your mind. This affirmation is telling you "I can't do it," and you believe it and you don't exercise. So let me ask, if a negative affirmation works, why can't a positive one work also?
The same goes for when you're about to choose junk food instead of the good stuff. You can repeat an affirmation in your mind that will remind you of your desire to live a healthier life. This will help you stay more aware, both consciously and subconsciously, of your healthy living goals.
For example, you can say, "I allow my body to receive enough rest and exercise," or "The more I take care of myself, the better I feel." Using statements like these will give you that gentle push you need when you feel inclined to be lazy and pessimistic.
Make some healthy living affirmations and strive to repeat them to yourself several times each day and whenever you need encouragement. It will take a little time, but within a short while you'll find yourself making healthy decisions more and more often.
Then, after a while it will become routine for you. The more often you choose the healthy lifestyle you desire, the better you'll feel, both physically and mentally, which will reinforce your good habits. Do you really want to make a change in your health? Then make the commitment to your health by incorporating healthy living affirmations into your daily routine today!

Monday, October 1, 2012

Good for Your Health and Your Longevity

No one wants to get older but it's a fact of life and slowly it just happens. There is, however, good news for those who keep fit. Medical advice has always been that regular aerobic exercise is good for the heart and body - and numerous studies have shown that people who are fit are more likely to live longer.
Now new research from the US reveals that running regularly can actually slow the effects of aging. The Stanford University Medical Center study found that elderly joggers are half as likely as non-runners to die prematurely from conditions such as cancer.
The research also discovered that runners who exercise into later life are much less likely to suffer disabilities.
The study looked at 500 older runners - all in their early 50s - over a period of two decades. They then compared their health to a similar group of non-runners. After 19 years, just over a third of the non-runners had died compared to only 15% of the runners.
Both groups did become more disabled with age, but for the runners the onset of disability started an average of 16 years later. And once the runners entered their ninth decade, the health gap became increasingly wide.
The reasons why running good for health in old age
  • Running helps to slow the rate of heart and artery-related deaths.
  • Running is linked to fewer early deaths from cancer and neurological disease.
  • Runners are less likely to suffer osteoarthritis or need total knee replacements than non-runners. Fact!
How much running do you need to do to stay in good health?
The study found that in their 50s the runners ran around fours hours each a week on average.
After two decades, the average time spent running was 76 minutes. But the runners were still reporting health benefits.
Sadly, figures from Age Concern show that more than 90% of people in the UK over the age of 75 fail to meet international guidelines of half-an-hour moderate intensity exercise at least five times a week.
The facts are that it's easier to keep on running into older age than it is to take up running in later life. But you are never too old to start running. You are advised to begin slowly by walking each day and then build up to a regular jog.
Even just half an hour of jogging a few times a week is enough to improve your health and to hold back the years.

Monday, September 24, 2012

Good Foods For Low Body Fat, Vibrant Health, and Longevity

Part Five of the Seven-Part Series:  Why Do American Women Get Fat? What You Can Do About It.
The Problem:
At any given time two-thirds of all American adults are on a diet. Of those, 29 percent are men and 44 percent are women. Yet, only five percent of dieters will keep the weight off. In fact, most will actually regain their lost weight, plus more. With all the money being spent on diets and diet products, Americans aren't losing weight. According to the U.S. Surgeon General, overweight and obesity has reached epidemic levels. One of the main reasons dieters fail at their "get fit" attempts and remain a statistic is because they choose "fad diets" as opposed to a balanced, healthy diet. In fact the weight-loss industry makes its billions because "millions succumb to 'quick-fix' claims, seeking a (non-existent) effortless weight-loss method.
Diet Defined:
After a "fad diet" fails, most dieters give up, claiming, "diets don't work".   It seems to me that the word "diet" is the target of criticism and creates a lot of confusion. Is diet a bad four-letter word? If you eat food (or liquids), you're on a diet. Diet is defined as "food or drink regularly consumed," or "a controlled intake of food and drink designed for weight loss, for health or religious reasons, or to control a medical condition." The real issue is whether you on a proper diet, for your body to either lose weight (fat), or maintain a healthy and acceptable body weight.
Diets that Don't Work:  
Instead of saying, "diets don't work", we should specify which diets don't work. Unhealthy diets don't work. Restrictive and unbalanced diets don't work. Starvation diets don't work. Fake food diets don't work. Diet pills don't work. Massive supplement intake diets don't work. Fad (lose weight fast) diets don't work. We should confront the real issue; most diet programs and products offer quick-fix solutions and are basically gimmicks full of false promises, magic potions, and misleading propaganda. As a fitness expert for over 27 years, I've seen diets come and go (and some recycled) and have witnessed first-hand, the damage done by "trend diets." No sensible diet will ever compromise your physical or mental health for the sake of looking good. In fact, you don't have to starve, deprive yourself, settle for fake food, lose your sanity and health, or take pills to lose weight and get into great shape! I know that getting and staying healthy and fit involves a lifestyle of the "proper diet and exercise regimen."
The Solution:
First and foremost, don't fall victim to "quick-fix" diets and make certain your diet is proper (appropriate and sound)! Unless there is a specific medical condition that should eliminate certain foods, you should be leery of any diet program that lacks sufficient amount of calories, restricts one of the key nutrients (protein, carbohydrates, and fats), and even restricts certain wholesome foods like carrots, potatoes and bananas.
The good news is there is finally a rise in sound (proper) diet programs that will help you lose weight and gain health. There are now widely accepted, well-researched nutritional principles found in most well respected, leading diet programs, ones that do not offer quick-fix solutions that are found in so-called "fad diets".
Most fitness experts, nutritionists, diet gurus, and well-informed doctors agree that we should consume clean and wholesome foods and liquids to attain (and maintain) low body fat and vibrant health. We should eliminate junk food, fast food, fried food, and highly processed food. The real debate begins over how many calories we should consume each day and the nutrient ratio. The other debate exists over whether it is better to be a vegetarian or vegan - or not! Most also agree that fat loss is where it's at, not just weight loss, that real and lasting weight-loss results don't happen over night, and getting fit is best accomplished when you include exercise. According the Web MD, "proven weight-management strategies include a balanced diet with reduced calories with a regular exercise regimen." The key to low body fat, vibrant health, and longevity is a lifestyle of the PROPER DIET and exercise!
Proper Diet:
The proper diet includes the following factors: Liquid Consumption, Quantity and Distribution of Calories (daily caloric intake: under eating and over eating; daily nutrient ratio of protein, carbohydrates, and fat; and  meal size: portion control), and Quality and Purity of Calories. 
I would like to specifically address Quality and Purity of Calories. Calories are our friend, however, the wrong kind of calories will do harm (make women fat and sick-the opposite of fit and healthy)! Calories that are not wholesome and do not promote mental, spiritual, and physical well-being include:
  • Fat calories
  • Unhealthy calories
  • Dirty calories
  • Impure calories
  • Old and dead calories
  • Non-kosher calories
In summary quality and purity of calories include:
  • Clean and pure foods-natural, fresh, organic, and kosher
  • Lean, healthy, fibrous, and alive foods
  • Foods made by God (nature) for human consumption
  • Carefully chosen man-made or man- manipulated foods

Good Foods:  Unless you are a nutritionist, food expert, or well-informed fitness professional making good food choices can be a confusing subject. Even experts sometimes disagree on what to eat. There are obvious choices of what not to eat, namely most packaged, processed, and man-made foods-especially the ones full of preservatives and additives. However, some packaged and man-made foods may be good to eat, and some may even be a smart diet cheat. As you do your own research on packaged and man-made foods you can add more of them to your diet. Just remember that when you consume more man- made foods, you are increasing your odds of making mistakes in your food choices.
Pure and wholesome foods (God/nature-made foods) will always be a staple in any diet, whether you want to lose fat, improve health, gain lean body mass, increase your fitness level, become an athlete, or even just maintain your current weight and health condition.
Good Food Choices Short List
Since I have been in the fitness industry for over 27 years, I am always asked, "what do you eat?" and/or "what should I eat?' Here is a VERY short list, but I am sure it will be helpful.
Here is a good rule to follow: "In choosing foods-now and later-use the Golden Food Rule: "If God (nature) made it, it is safe. If it is man-made, then it must be examined thoroughly." Quote from MY DIVA DIET: A Woman's Last Diet Book
  • Fresh-water fish (with fins and scales; like salmon, halibut, trout, and tuna)  
  • Organic free-range and grass-fed animal meats (beef, poultry, turkey) - (skinless, white meat from poultry)
  • Kosher meats (if you eat meat you should only eat it once a month or less and trim the fat-good choices are filet mignon, flank and top sirloin))
  • Eggs from organic, free-range, vegetarian-fed hens (use egg whites and only a few whole eggs each week)
  • Carefully chosen meat products (like Boars Head deli meat -- fresh and white meat)  
  • Organic low- to no-fat dairy - (eat or drink minimal amounts)  
  • Fresh and organic legumes
  • Raw and unsalted nuts and seeds (dry roasted on occasion)
  • Plant protein products-clean and pure (like nut butter, hummus, soy butter, and more)
  • Organic whole grains; like barley, oats, rice, amaranth, buckwheat, couscous, kamut, millet, quinoa, rye, spelt, and others
  • Grain products-sprouted, stone ground (baked, never fried); like bread, cereal, rice cakes, mochi, corn tortillas, etc. 
  • Organic fresh fruits and vegetables
  • Fresh and untainted herbs and spices
  •  Extra-virgin olive oil and other unrefined vegetable oils
  • Limited amounts of all-natural spreads, sauces, sweeteners, salad dressings, and dips.
  • All natural gluten-free, low-sugar and low-fat smart diet cheats; like are fudgsicles, popsicles puddings and yogurts. Dark chocolate (low sugar of course)! Barbara's Fig Bars, Mrs. May's Naturals Pumpkin Crunch, and Lundberg Wasabi Rice Chips.  
  • Don't forget to consume plenty of water each day and the proper amounts of other liquids. Liquid consumption is another topic altogether! 
I am the creator and author of the fat-loss diet book just for women, MY DIVA DIET: A Woman's Last Diet Book . I am the the mother of two awesome daughters, an ACE Certified Fitness Trainer, and I've been in the fitness industry since 1980. I am also a retired bodybuilder and fitness competitor wining titles such as Ms. Fitness San Diego 1993, Ms. Fitness USA finalist 1990, Ms. San Luis Obispo 1989, along with promotional appearances for Thane Fitness Co., KESQ TV-3 Midday Show, Joe Weider's Muscle and Fitness, and an American Gladiators contestant in 1990. I strive to help women (and young girls) lose weight the safe, healthy and life-long way!

Monday, September 17, 2012

With Alternative Health and Lifestyle Events

If there's one thing we've probably all realized, it's that people want to be updated about "feel-good" news that matters. It's time to stop having to scour the Internet to find good news from across the globe which is buried under all of the negative media and tabloids. We all deserve the right to know about all the good and great things that are happening right now. Even when we sleep, eat, work or play, we need to know. Just look how far away from you, your cell phone is right now.
And all this "feel good" news is creating a movement in the alternative arena, which can eventually connect us and bridge the gaps between who the world tells us we are and who we really are and who we can be. All people are created equal and all people share the same body forms when we are born. It's the power we give society that pushes us to overestimate or underestimate our lifestyle options and accept less than "feel good' as options. That's the moment we begin to focus, only on what is expected of us and fail to realize what we become is always a choice. It also sets in motion a point of view that says our life is predetermined by the environment in which we live. That is where it stops feeling good, right? Can you feel it?
In order to break this kind of lifestyle orientation and learn how to find that spark that set us apart from anybody else, but is necessary and complementary to all, we need to ask ourselves a series of questions. "What will it take to be... ?", then answer only by expression. That is, don't answer it, stay in the question. Another question we need to ask is, "What's right about what we are doing, experiencing, or being that maybe the world or even we have not realized?" Question like this lead us to an area of lifestyle that involves alternatives, specifically Alternative Health and Lifestyle.
And where can we find a better place for leading a fulfilling lifestyle, than from what come from the inside to express who we truly are and feels so, so good? Alternative lifestyles that keep us in the question give us a chance to learn what it's like to experience the "feel-good" within us that will generate more abundance of what we want in our life. Abundance is not just by material possessions, it is authored by strong familial relationships, fitness, health, connectivity and most importantly freedom from within. Is this causing a huge tilt or what?
In the alternative arena where new and extraordinary experiences are the norm, at first, people refuse to believe that a strange new thing can be done. After it's announced, it's done, they may still resist some and then begin to hope it can be done. Finally they see it is done. And when it is done, all the world wonders why it was not done years, earlier.
This, sadly is the nature of expectation. What is expected is based on what was and not based on the question; what else is possible? So how can we really start shifting what we get into what we want - more feel good news? We can simply begin to participate in activities that regularly result in stories of good and great news for us all.
Here's a start.  It lists many of the Alternative Health and Lifestyle Events in the Central Florida, area. Now just think, what if others in different areas would just do the same. Plagiarism? Copy-Cat? This is perhaps the best way to create a movement that results in more "feel good news" regularly. Do you think we will wonder one day and ask "why it was not done years, earlier?."

Monday, September 10, 2012

Health and Harmony of Its Dimensions

Being healthy is a basic requirement in order to fully appreciate the good things around us and be inspired to work for the realization of our dreams and goals. It is a fundamental necessity to earn a living in order to survive. When you are not healthy, your routine activities are disrupted. Medical news show that discomforts caused by annoying bodily disturbances or by nagging problems result in persistent unhappy moods that may drain your capacity to cope and adjust.
But then, how do you know you are healthy? Perhaps you may consider yourself healthy but are considered unhealthy by another. You may have your own idea of what characterizes a healthy person. It is indeed better if everyone has a common basis for determining when a person is truly healthy. What then are the qualities that one must have in order to be considered healthy?
To determine the status of your health, you should look into the six dimensions of your life which is the physical, mental, emotional, social, vocational and spiritual dimension. These six dimensions will give ideas to ascertain the level of health. Medical journals say that all these are expected to interact in conformity with each other. Any disorder involving one dimension may affect other dimensions.
Physical health involves the different systems of the body. All the body mechanisms are expected to operate harmoniously to be considered fit in meeting the demands of daily activities. Each system should monitor the functioning of the organs to make the necessary adjustment in order to maintain balance. For example, when you are suffering from loose bowel movement, the other organs that release water such as the sweat gland and the kidneys will be called upon to conserve water to prevent dehydration.
Mental and emotional health can be seen as your way of looking at your ability to perform your task and face problems in an appropriate manner. It is also the capacity to make and apply good decisions and at the same time feel good inside. If you possess mental and emotional health, you are optimistic in life and are appreciative of the things around you. You can also accept disappointments with courage and composure. Social health includes your ability to get along with others and create a relaxed atmosphere by being sensitive and responsive to the needs of others.
Vocational health applies to your behavior and attitude in carrying out the duties and obligations of your chosen career. As an adult, you should consider your attitude in doing your responsibilities as a worker in preparation towards gaining financial independence in the future. Spiritual health is also another important dimension. Any disturbance in the operation of the other dimensions may still be handled as long as spiritual health is maintained.
All these dimensions overlap and interact with one another. Therefore, to be in the best of health and experience fulfillment in life, you should see to it that all these dimensions work cooperatively to attain balance. Be alert with the latest health news and what you can do to maintain optimum health. To achieve this, you have to accept the responsibility of looking after your own health to live longer and at the same time experience satisfaction and happiness.

Monday, September 3, 2012

Most Important Thing You Can Add to Your Diet for Optimal Health

I've heard different advice as what is the best thing to do right now to change your diet. Eat less carbs, eat less fat, eat less...
This is all great advice, but there is one single piece of advice that transcends all of these tips--and that is to have one fresh vegetable juice a day.
There is no better way to get whole nutrients, get more energy and feel fantastic than to drink at least one vegetable juice a day.
Good news for the busy person, is that you will find juicers at most local health food stores, so you'll never have to clean the machine and prepare them yourself!
When you juice a vegetable you separate the enzymes, vitamins and minerals from the fiber. This gives you a concentrated mix that will put you bounds ahead in your health and fitness.
Juicing can be better than other types of supplementation because the nutrients are still fresh and none of them are damaged because of heat, cold, exposure or any other factor that can deplete their potency.
The effects of adding fresh fruit and vegetable juices to your diet can be seen in days. Many people I have worked with tell me their skin and blemishes clear up, scratches and injuries heal faster and overall energy levels rise dramatically.
If you've never had a fresh vegetable juice--and I don't mean any of the juices that you see in the grocery stores in the bottles--I want you to go to the local health store and see if they make them. Most of them do have juicers on the premises. Ask for something simple and try it. You'll be amazed at how good it tastes!
If you've already juiced before either wipe the dust of your old machine or go out and buy a new one. A juicer can run anywhere from $80.00-$4000.00, but to start don't spend a bunch of money. A centrifugal juicer is fine to start. This type of juicer will juice any hard vegetable and some leafy vegetables. There are other types--press, screw and wheatgrass--but this is the best way to start. Click here for juicer reviews.
Start with pleasant tasting vegetables and fruits. Carrots, beets, apples, celery, cucumbers, tomatoes and grapes are the best to start. Mix them together or just have them alone. Once you start to enjoy fresh juice then you can explore other combinations and vegetables. If you're anything like me, you probably experiment a bit with different flavors and ingredients not knowing what to expect!
If you are struggling to find different ingredients... beets, kale, spinach or cabbage are just a few to try in your next mixture.
Try putting garlic in your juice to boost your immune system, ginger to aid in digestion or cilantro to give it an added fresh flavor for the summer!
Be sure to buy produce that is organically grown. These fruits and vegetables are loaded with more nutrients and have none of the pesticides you'll find in non-organic foods.

Monday, August 27, 2012

Health And More With These 4 Flavonol Benefits

The flavonols are a group of health boosting phytonutrients that can be found in fruits, vegetables and tea. They have been linked with cancer prevention, reduced inflammation and more. In this article I will be taking a detailed look at these plant based nutrients and outlining 4 key flavonol benefits.
Mental health is often neglected when it comes to health and fitness. People often focus on how healthy eating will affect the way they look but they never consider the effect that certain foods can have on their mental health. Eating the flavonols can give your brain a serious boost by preventing depression and possibly treating mental disorders.
Cancer is a seriously unpleasant disease which causes your cells to grow in a rapid, uncontrollable way. Ultimately, this leads to the formation of a tumour which may become cancerous. If the tumour does become cancerous it damages the surrounding cells and moves to other areas of the body. The good news is that 1 of the brilliant flavonol benefits is cancer prevention. Research has revealed that these health boosting nutrients all have cancer fighting properties and can protect you from this nasty disease.
Inflammation is a controlled process where your body responds to infection, injury, irritation or stress. It causes the affected areas to become hot, painful, red and swollen as your body fixes the problem. Whilst it is unpleasant, in most cases inflammation is a good sign as it shows your body has responded and is dealing with any potential damage. However, sometimes an external factor causes unnecessary inflammation which is dangerous and can also damage your body's cells. Fortunately, the flavonols can help you avoid this by acting as anti-inflammatories (substances that reduce unnecessary inflammation in the body).
The immune system is 1 of the most important protective structures in your body. It keeps you safe from diseases, foreign bodies and infections. Another of the amazing flavonol benefits is that they can strengthen this impressive system and improve your ability to fight disease and infection which can help you stay healthy and disease free all year round.
The flavonols are a brilliant example of the power of plant based foods. Not only are fruits, nuts and vegetables rich in essential vitamins and minerals but they are also a brilliant source of non-essential, health boosting nutrients such as flavonols. Apples, almonds, berries, peppers, spinach and tea are all excellent sources of these plant based foods. So have a look at the list and make sure you consume at least some of these foods on a regular basis.

Monday, August 20, 2012

Weight Loss and Fitness

I'm under the impression that the health and fitness world wants to keep the information that I'm about to tell you as a guarded secret. Why? So we don't lose our jobs! If everyone one knows what's new and hot in the industry, who needs to fitness professional, right?
Well, I'm willing to take the chance and actually give you the information--burst the bubble and tell you what the buzz is in our little world--so you can get a quick start in 2007 on your fitness and health goals and get yourself in the shape you've always dreamed of.
There's always new and incredible products on the market and believe me some of these things are absolutely awesome! But others, as I'm sure you know are complete duds... how many of you still have the Thigh Master?
Which diet should you try? Which supplements should you buy? Where is everyone exercising this year?
This year it looks like some of the old standbys, I mean thousand year old standbys, are in, while some of the fads of 2006 are fading fast--soon to be outdated and replaced with what REALLY works!
So without further ado, here's a list of what's in for 2006 and what is old new from 2005.
Atkins is OUT
Sorry, no more pepperoni and sausage pizzas sans crust. The Atkins company went under last year after operating briefly without it's fearless leader, Dr. Robert Atkins, who died of complications from a fall on the ice in 2004... which certainly is something I've always found fishy... considering the heart risks that come with his diet. Could something like an MI cause a sudden collapse on a slippery sidewalk? Hmmm.
The Atkins Diet helped people lose record weight, but also caused greasy skin, raised cholesterol and increased the chance of the yo-yo diet by promoting a way of eating that at best could be called "grossly unnatural".
Raw Foods IN!
Carol Alt is our new leader. The raw food revolution has taken its hold due to her persistent work and promotion. More people are recognizing the benefits of raw foods and how they can increase your health.
Diets full of raw foods--30-40% is OK, 50-60% is excellent--will help lower cholesterol, lower blood pressure, regulate blood sugar levels, help you lose weight and get you healthy in no time.
What's so special about uncooked foods? Much of the cooked and packaged foods we eat are completely depleted of nutrients because of the way they are prepared. Raw foods not only keep the nutrients intact--just as nature wanted--they also carry live enzymes that your body needs for great health and fitness.
Get out and buy a book or two on how to cook (sorry... "prepare"!) raw foods, incorporate them into your diet once a day and you'll see the difference immediately!
Bench Press OUT
Sorry, Muscleheads, the bench press is old news. Keep piling on the weight and watch your shoulders and rotator cuff disintegrate. Other exercises that are definitely out for the recreational lifter are: Leg Curls (Quad and Hamstring), Dead Lift and Military Press.
Each of these exercises are too often abused and cause a large number of gym injuries every year.
If you do them, be sure you have a trained fitness professional help you with your form... but even then be wary, they were most likely trained in the old school.
Body Weight Exercises IN!
Could you believe that exercises over 5000 years old could be making a comeback?!?!
There's a reason they are still around... they work!!!
Exercises like the Upward Dog/Downward Dog, Hindu Squat, and the Sun Salute are coming back big time because exercise professionals have seen their benefits over and over and over again.
These exercises don't isolate, they give you a full body workout stimulating all your muscle groups, your GI system, your nervous system and your heart. Talk about efficiency!
Hydrogenated Oils OUT!
No more Trans-Fats! We won't take it anymore!
For those of you who don't know, trans-fats or hydrogenated oils are what the big food companies have been putting in your snack foods since the 1960's to extend the shelf life of their products.
These are modified oils that can take a serious toll on the body--scaring arteries and causing heart disease.
You body reads these fats just like it would other fats and distributes them accordingly... problem is, the trans-fats don't do the same functions that the regular fats do... in fact they do NOTHING except hang around and clog your arteries.
Next time you pick up any packaged food, look at the ingredients. If you see hydrogenated oils (or partially) put it down and try a new product without them! Beware, this might be a trying task. Many of the foods we eat have been loaded with this stuff for years.
But if you stick it to the trans-fats, your body will thank you!
Cod Liver Oil... IN!
You heard me right. Cod Liver Oil is IN!
Your grandmother might be proud to hear it... but many people think gross, gross and more gross!
But what's great is that you can get the oil in pill form for those of you how don't like the thought of swigging a tablespoon of this miracle oil every morning.
Why is it good for you?
Vitamin E and Omega 3 Oils are essential for your circulation and lower your risk of cardiovascular disease! Good fats work wonders for your heart.

Monday, August 13, 2012

Zumba Workout And Fitness And Its Origins

Zumba has been the word on many of people's lips as of late, be it on the news, on the internet or in the passing conversation heard at work whilst enjoying your coffee. You might be forgiven for believing that Zumba it is just another obscure fringe form of dance or some fad out of Hollywood, but think again Zumba is a tangible and highly accessible new form of dance based workout. It is a workout and fitness achieving tool for achieving better health and what is more is highly enjoyable and allows you to meet new people through dance and that is always a good thing in my book. Zumba unlike many other forms of dance is free from the convention of having to partner up with someone and hence no need to feel the embarrassment and shyness some people experience when first taking up ballroom or Latin dance forms; moreover this means you don't need to do Zumba with a partner or have to worry about finding someone to dance with and we all know asking someone to dance takes some bravery when not accustomed to doing it.
So to surmise Zumba is a brilliant workout, it improves fitness and general health and is a great way to get off the sofa and out of the house and to enjoy and achieve the fitness and health you have always wanted.
Where did Zumba originate from? Zumba is attributed to being contrived by Alberto "Beto" Perez a native of Cali Columbia, Alberto was during the mid-1990's a fitness and aerobics instructor and taught the traditional moves associated with his craft and had done this for a while. But as with some things they just seem to happen out of nothing; a happy accident if you will. Alberto one day left his usual aerobics music at home and instead had to improvise the music for his class. What Alberto did was use mix tapes of the music he that he grew up with such as Salsa and Merengue, and as if by magic Alberto had come up with a new way to dance to music and one that allowed the music to truly inspire how you moved. Thus Zumba as a dance inspired workout and fitness regime was born and a new way to achieve health and fitness and have fun whilst doing it had arrived.
In 1999 Alberto bought Zumba to America and was approached by businessmen Alberto Perlman and Alberto Aghion, they together decided upon the brand name Zumba Fitness and trademarked the name Zumba. In the following years Zumba's potential as a workout and fitness program really came into its own. DVD's were launched and with the Zumba Fitness Party brand really becoming widely known saw the first academy set up to train new instructors to teach this new dance inspired fitness phenomena. In 2008 the widely successful Zumba Fitness Total Body Transformation System DVD was realised featuring Alberto Perez himself along with new Zumba Fitness stars Tanya Beardsley and Gina Grant. More recently for all the video game enthusiasts (myself included) a Zumba Fitness game was launched on all the major game consoles, the Wii, Xbox 360 and PlayStation 3.

Monday, August 6, 2012

You Don't Need to Feel Good to Feel Good

You have probably heard the old saying, "It takes money to make money."
It is absolutely true that if you already have some money, you can use it to make more.
However, what do the experts say if you don't have any money to make money with?
They tell you to do something to get the money you need. They recommend taking an extra job, asking for a raise, getting training in a better paying field, changing jobs, and other possible steps. Financial advisor Dave Ramsey, and others, also recommend getting "more money" by decreasing expenditures.
In other words, they tell those who are interested in learning how to have more money to make changes in the way they do things. They tell them to make substantive changes in many different areas of their lives to achieve their financial goals and dreams.
Many who follow this sort of advice get out from under the crushing burden of debt, find new pleasures and joys in life, and some even achieve the status of "millionaire" after years of being deeply in debt.
However, it takes effort, commitment, and often sacrifice for them to reach these new levels of wealth and prosperity. It requires them to make a decision to change from the paradoxically "comfortably uncomfortable" lifestyle that they assumed was "how things are" to a new, uncomfortable (usually temporary) lifestyle which they soon learned was a better, more enjoyable one than what they had previously known.
The same is true for such areas as health and fitness, which are, to my way of thinking, more important kinds of wealth than mere money.
Another old saying you may have heard of is, "If you keep doing what you've been doing, you'll keep getting what you've been getting."
As with money, when it comes to things like exercise, an important part of being healthy and fit and feeling good, people feel trapped. They feel they need more energy to exercise, but it's exercise which will give them the energy they need.
Often, people get a burst of "energy" from some motivational kick in the pants. Maybe they have a class reunion or wedding coming up and want to lose weight or look younger. Maybe the event was last week and they were devastated by how they felt, and felt they looked!
However, motivational events such as these seldom result in the permanent lifestyle changes necessary to create a new, improved model of the person who has lived life a certain way for years. It may be enough to get them to knock off a few pounds, but, eventually, life returns to the comfortable patterns which have long produced uncomfortable results.
In changing one's financial health, it is necessary to make uncomfortable choices and find ways to somehow reach beyond current capabilities in order to arrive at new levels of financial fitness. The same is true of personal health and fitness. You MUST reach beyond what you are currently doing, and believe you are ONLY capable of doing, and move physical activity to a new level.
That's the bad news!
The good news is that, no matter how far down the exercise and fitness ladder you find yourself, it is entirely possible to create a personal exercise program which begins to move you along the pathway to levels of health and fitness which you presently can only dream about.
Many people feel they have to "exercise" at the recommended levels outlined in books, and on videos and TV fitness shows, to actually get the health benefits of exercise. As a result, they feel completely overwhelmed. If they do try to work out at those levels, they either fail immediately, or they heartily regret their efforts over the following days. They begin to fear their exercise program and decide, consciously or not, that they would "feel better" feeling the way they did before they began to exercise.
The truth is that your exercise program should always be just above your current capabilities...unless you are in training for the Olympics or for some fitness competition of some kind. In that case, you may have to adopt the "no pain no gain" philosophy and just tough it out. Also, when you have reached certain levels of fitness, you can and should challenge yourself to reach new goals at faster speeds.
This is how you will continue to lose weight, get fit, and become more physically capable of participating in, and enjoying, life. However, if you are a normal person, presently overweight and out of shape, you need to stay within, or near, some sort of "comfort zone" while gradually increasing the demands and expectations you present to your body...and your mind.
In my 40+ years of studying exercise, health, and fitness, again and again I have encountered the stories of people who started lifelong exercise and fitness programs by walking out to the mailbox, by walking in place during TV commercials, or by doing a few simple exercises to firm or tone a specific body part. Over time, these people gradually challenged themselves to greater levels until they eventually became full-fledged exercisers, running marathons or participating in fitness competitions.
Heck, I know of two women in particular who became championship level bodybuilders, posing in bikinis, and lookin' good, in their 70's and 80's. One started in her 50's with exercises to firm up the backs of her arms and was so impressed with the results that she gradually progressed to the entire body. The other, when in her 70's, had a problem with a big bag of cat litter and took the steps which eventually resulted in her winning numerous bodybuilding and fitness awards, traveling worldwide spreading the word about health and fitness for seniors, and appearing on many TV shows.
You don't need to become a professional bodybuilder, however. You don't need a ton of energy at your disposal, either. You only need to do a little more each day than you are doing now, and, as that becomes easier for you, do a little more. Make this a regular part of your life, and, in a shorter period than you can presently imagine, you will be healthier and more physically fit than you can presently believe.
Donovan Baldwin is a 65-year-old amateur bodybuilder, freelance writer, certified optician, and Internet marketer currently living in the Dallas - Fort Worth, Texas area. A University Of West Florida alumnus (1973) with a BA in accounting, he has been a member of Mensa and has been a Program Accountant for the Florida State Department of Education, a Business Manager for a community mental health center, and a multi-county Fiscal Consultant for an educational field office. He has also been a trainer for a major international corporation, and has managed various small businesses, including his own. After retiring from the U. S. Army in 1995, with 21 years of service, he became interested in Internet marketing and developed various online businesses.

Monday, July 30, 2012

The Benefits of Getting Fit

We can grow old graciously fighting the aging process and winning. Exercise and good nutrition are critical to our well being, today and in our later years. Let's find out...
Muscle Endurance & Strength Training Many physiologists and researchers consider muscle conditioning to be the true fountain of youth, the "magic pill" to reverse or prevent a significant portion of the aging process. A good number of the changes people experience as they age are due to a loss of muscle mass. If we can maintain a significant amount of muscle tissue, we can expect to age much more slowly. Research indicates that general strength training can achieve the following results.
How Can It Improved Your Fitness With a well-planned fitness program and a good diet with good nutrition supplements can increased our strength by up to 226.7 per cent. This is a huge boost for you.
When you have done eight weeks of physical and strength training, your lean tissue would increased by 1.3 kilograms (about 3 pounds). It's estimated that each half kilo of muscle that you have on your body will burn an additional 30 to 40 calories every day. This will definitely raises your metabolic rate, in fact, by seven per cent. If you gain 1.5 to two kilos of muscle, you will be burning 90 to 160 extra calories every day just by having more muscle on your body. This makes it so much easier for you to maintain your body weight and keep your body fat levels at a minimum.
After three months of strength exercise, you could lose about two and half kilos of fat in weight while eating 15 per cent more calories.
After four months of strength exercise you could increased your bone mineral density. The result of a good health and fitness program could result in you reducing the risk of osteoporosis. This is good news for women who over the age of 40. Those who engage in strength training not only do not lose bone mass but actually experience a one per cent gain in bone mass.
What Could Regular Strength Training Do For You?
  • Help to increase your walking speed and climbing power.
  • Help you to have a good body balance and result in you decreasing the risk of falling. A study of women over the age of 40 found that the sedentary subjects experienced an eight per cent decline in balance, while those who practiced strength training demonstrated good improvement.
  • Could help to reduce your blood pressure after 2 months
  • Improved your blood lipid levels, especially for those who have high cholesterol in their blood.
  • Reduced arthritic pain
  • Reduced low-back pain after 10 weeks of specific strength exercise.
  • Those who have postural problems could be treated by following a structured muscle conditioning program. This will result in improving your posture.
On top of all these benefits, muscle looks good, and it improves our posture so that we carry ourselves better and with more confidence. We move differently, with greater coordination and agility, and our performance in recreational pursuits is enhanced significantly."Knowing is not enough: we must apply! Waiting is not enough; we must do." Johann W. Goethe
Kylie Hong is an fitness enthusiast.