3 Tips To Reaching Your Health and Fitness Goals With A Busy Lifestyle

Life has this sneaky way of creeping in and throwing curve balls left and right. Life will always happen. There will always be a busy day at work or family problems or relationship highs and lows or sick children. Once conflict arises, it seems like health and fitness routines go haywire. We seek comfort food or we just don’t feel like moving. These are the things that help us stay clear and balanced in both body and mind though! So what do we do when conflict smacks us in the face (and it happens to everyone so if you’re reading this – you’re not alone)? Avoiding the conflict is not reasonable because we can’t always control what comes at us. Figurine out how to navigate through any issues is what needs to happen to stay on track.

I think so many times we approach health and fitness goals with an “all or nothing” mindset. For example, you might think your day is ruined because you veered off of your diet with an unhealthy meal or snack. Or, you decided not to workout today because you couldn’t do the allotted 60 minutes that you had planned for. Instead of doing something, you may have chosen nothing at all. You gave up on day two of 30 days of clean eating. Do any of those sound familiar? It doesn’t have to be all or nothing and something is better than nothing. My tips below might give you some perspective on how to reach your health and fitness goals even when life throws you a curve ball.

My philosophy is nourish, movement, mindset. If we can work on nourishing our bodies, moving them mindfully and maintaining a healthy attitude, we can function a little better day by day, week by week, month by month and eventually get into the healthy habits on a regular basis that we need to achieve total body balance.

1. Nourish.

Focus on one small thing at a time. Start simple and work from there. Don’t expect to change your eating habits overnight. Small changes executed day after day, week after week and so on can lead to really big change. So pick one small nutrition action and practice it for one to two weeks before adding in a new change.

Examples: Work on portion control (without regard to food quality), add one colorful food in at each meal, take 15 minutes to meal prep tomorrow’s healthy food or omit your sugary after dinner snack (swap it out with a healthy alternative). You could eat slowly and chew your food completely or focus on balancing your meals so that you have protein, carbohydrate and fat at each meal. Omitting processed foods at one to two meals per day is also another great option. These are just some examples but it’s up to you to figure out which little step you can take to improve your nutrition.

2. Movement.

Take advantage of the time that you DO have. Carve out …

Arguing In Favor Of Yoga

I have been looking into health and fitness for nearly half a century, and writing on the subject for the last decade.

One area of interest which I have encountered again and again is yoga.

So, I was not overly surprised recently, when, while reading an article on several things that anyone could do for good health, yoga was mentioned.

The surprising fact, not for me, but, perhaps for you, is that, after specifically discussing the value of exercise, nutrition, and managing stress, the article gave the subject of yoga its own special section.

You see, I have learned over the years that yoga has so many potential health benefits and spans so many health related subjects that it almost has to have its own discussion.

In many other cultures than that of the U.S. and Europe, and for many people, yoga is more than just a fitness routine… it is a way of living. As such, it includes both mental and physical exercise, meditation, diet, and stress reduction. Even the most shallow practitioner of yoga not only reaps the superficial health benefits of yoga, but, seems to absorb some of the other aspects through some form of psychic osmosis.

To some extent, opting to accept yoga as exercise is a bit of a buy-in to many of the other health benefits of yoga.

As a stand-alone exercise program, yoga can combine both strength and some aspects of cardio. While it lacks the heart pounding results of running, or similar forms of aerobic exercise, doing the movements properly requires proper breathing as well. The body, and the mind, learn how to bring oxygen into the body more efficiently, and distribute it effectively throughout the body.

When done properly and regularly, yoga can produce a condition similar to, or, for some, damned near the same as, meditation. Meditation, and exercise (see previous paragraph), both help to reduce stress. In case you are one of the twelve people on earth who are not aware, stress is probably the most dangerous, and most common, health risk for nearly every health issue which you might encounter.

Eating properly is also a major factor for good health. While those who really “get into” yoga go out of their way to alter their diet for the good, even those who intend to adopt it as a physical fitness regimen tend to alter their eating for better health. This is probably due to the “osmosis effect” I mentioned earlier. Also, it is not uncommon for a person adopting one aspect of a healthier lifestyle to adopt other aspects as well.

However, stress is also a factor in overeating and poor digestion. Exercise in general, and yoga specifically, helps relieve stress and encourages people to make better decisions about their diet and eating habits. A regular practice of yoga also seems to assist with the digestive process itself.

So, while opting for a healthy lifestyle by exercising regularly, relieving stress, and eating properly is a good thing to …

8 Key Training Principles For Fitness and Sports Training

The 8 Training Principles are research-based guidelines that can help you accelerate your training progress and optimize your results. Knowing how to apply these principles gives you an educated basis on which you can make informed decisions about designing your fitness or sports training program. The principles can also help you evaluate the merits of fitness equipment and personal training services.

All of the principles complement each other. For best results, they should be applied in concert throughout every phase of training.

1. Principle of Specificity suggests that your body will make adjustments according to the type of training you perform and in the very same muscles that you exercise. How you train determines what you get.

This principle guides you in designing your fitness training program. If your goal is to improve your overall level of fitness, you would devise a well-rounded program that builds both endurance and overall body strength. If you want to build the size of your biceps, you would increase weight loads on bicep curls and related exercises.

2. The Principle of Overload implies that you must continually increase training loads as your body adapts over time. Because your body builds and adjusts to your existing training regimen, you must gradually and systematically increase your work load for continued improvement.

A generally accepted guideline for weight training is to increase resistance not more than 10% per week. You can also use percentages of your maximum or estimated maximum level of performance and work out within a target training zone of about 60-85% of maximum. As your maximum performance improves, your training loads will increase, as well.

3. The Principle of Recovery assets that you must get adequate rest between workouts in order to recuperate. How much rest you need depends upon your training program, level of fitness, diet, and other factors.

Generally, if you perform a total body weight workout three days per week, rest at least 48 hours between sessions. You can perform cardio more frequently and on successive days of the week.

Over time, too little recovery can result in signs of overtraining. Excessively long periods of recovery time can result in a detraining effect.

4. The Principle of Reversibility refers to the loss of fitness that results after you stop training. In time, you will revert back to your pre-training condition. The biological principle of use and disuse underlies this principle. Simply stated, If you don’t use it, you lose it.

While adequate recovery time is essential, taking long breaks results in detraining effects that may be noticeable within a few weeks. Significant levels of fitness are lost over longer periods. Only about 10% of strength is lost 8 weeks after training stops, but 30-40% of endurance is lost in the same time period.

The Principle of Reversibility does not apply to skills. The effects of stopping practice of motor skills, such as weight training exercises and sport skills, are very different. Coordination appears to store in long-term motor memory and …

Horse Riding Exercise Machine – Improving Your Fitness

Using a horse riding exercise machine is one of the best ways of improving your fitness because it simulates the movement of the horse. The beauty of a horse riding exercise machine is you can have all the benefits of horse riding without having to leave your house. You do not have to cancel because of bad weather and you can exercise any time you want to.

Anyone who rides a horse regularly will tell you it's an extremely physically demanding sport and requires flexibility and stamina.

A horse riding exercise machine will improve your fitness in five main areas – cardiovascular, flexibility, balance, muscle strength and stamina.

A healthy cardiovascular system is vitally important and will guard you against cardiovascular diseases such as arterial disease, heart attacks and stroke. Regular strenuous exercise strengthens your heart, which is a muscle, and keeps blood pumping around your body.

Fitness is usually measured by heart rate and takes into account how much the heart rate increases during strenuous exercise but equally important is how fast it returns to normal after you have stopped exercising.

A good workout raises your heart rate and is usually continued for at least fifteen minutes but you should not over exert yourself too soon. You should feel exhilarated afterwards and the more you do it the better you will feel.

To be able to move with a horse riding exercise machine you need to be flexible in your torso area. A horse does not just bounce up and down it moves diagonally for the trot and in a rocking horse motion for the canter. Being flexible in the back and hips allows you to follow this movement and maintain your balance.

This is how, through flexibility, the horse riding exercise machine improves your balance as well.

Muscle strength comes from exercising your core muscles, abs, legs, tummy, thighs and hips. When you use a horse riding exercise machine you will find muscles you never even knew you had!

If you're looking to increase your overall fitness levels and improve your stamina then invest in a horse riding exercise machine.

Keeping yourself physically fit and active will improve your quality of life and extend your life expectancy. …

The Definition of Physical Fitness

Interestingly, the definition of physical fitness has evolved from being focused primarily on athletic performance to include the modern health-related aspects.

The reason for this evolution is because fitness or being fit can be a bit complex or abstract even; hence, the reason for so many different definitions. For instance, government health agencies and other organizations define physical fitness differently even though they do agree on certain aspects.

To get some clarification on the definition, you have to first understand that the definition of fitness is comprised of two separate parts. And including both parts makes the definition more accurate. As a matter of fact, the most accepted definition includes a general or health-related fitness component as well as a specific or performance / skill-related fitness (the ability to perform specific aspects of sports or tasks) component. So a definition falls short when it only uses one part.

Let's elaborate on the two parts of the definition.

Some argument that physical fitness should be measured through the use of some type of criteria (for the health-related components of physical fitness). Health-related or general fitness enterprises those components of fitness that exhibit a relationship with health status as a result of regular exercise, proper diet and nutrition, and proper rest for physical recovery within necessary parameters. In other words, being in a quality state of health and well-being.

On the other hand, some say physical fitness should be measured through a population-based norm defined by specific achievement scores on various fitness tests that represent desired health standards (for the performance / skill-related components of fitness). Performance / skill-related or specific fitness is a person's ability to perform in a specific activity with a reasonable efficiency such as sports
Egypt other physical tasks.

Therefore, a good general definition of physical fitness is "Good health combined with proper physical development." In other words, a body that is easily able to fight sickness along with a proportionally defined physique. "

However, a better definition might be "A set of attributes that are either health related or performance (or skill) related. components of fitness that enable optimal work or sport performance. "

Now after saying all of that, it needs to be stated that it's not very useful to try and define physical fitness as one, and only one, all-encompassing definition because of the very nature of the concepts involved in defending physical fitness. (And, thoroughly explaining those concepts goes further than the scope of this article.)

On a final note, most government health agencies and exercise scientists, are in fact in agreement that physical fitness can be divided into the following types (known as the 5 components of fitness): body composition, cardiovascular fitness, flexibility, muscular strength, and muscular endurance. Because each of these components can be assessed, quantified and measured to give a general idea of ​​a person's physical fitness level.

Know that some sources may discuss agility, balance, coordination, and speed along with the 5 components of fitness to help clarify the picture …

Reasons Why Even Healthy People Should Go for Routine Blood Tests

People these days are becoming increasingly health conscious. From customized services offered by doctors to nutrition tracking apps, your good health is now in your own hands. However, blood tests are a totally different ball game altogether.

Blood tests have often been associated with a reactive approach. It is only when you notice symptoms is when you go for a test. However, have you ever realized that by taking routine blood tests there are so many diseases or infections you can fix at the onset or even avoid?

Here are some of the reasons why you should consider regular blood tests, even if you are healthy.

– Why wait for the symptoms to show up?

Is it not better to know as early as possible if a disease is brewing in your system? Most chronic risks can be detected through blood tests, so why wait for things to go horribly wrong? Think of all the pain and discomfort you can avoid by being proactive about it. Most blood test types will tell you how your regular lifestyle such as eating habits, exercise, diet etc. is impacting your well-being. By knowing what is wrong, you will be able to take corrective measures while you still can.

– Don’t assess your health by how you feel

When the question is about health, the answer should be absolute. Never trust how you look and feel when it comes to evaluating your fitness or general well-being. You need to know exactly how your body is on the inside. Believe it or not, as many as 40% people who are non-obese are suffering from cardiovascular diseases or diabetes.

– Eliminate the guesswork

If you have noticed an unreasonable amount of weight gain, don’t just blame it on eating recklessly. Something more sinister may be at play inside your body. You may be experiencing high levels of cortisol that is associated with weight gain and cortisol levels are a sign of stress. You may be addressing a whole different problem by not knowing exactly what is wrong. Without a blood test, you will be fixing the wrong errors, leaving yourself exposed to the risk irrespective of your efforts.

Routine blood tests allow you to detect not just infections and diseases but also deficiencies. If your body has lack of vitamins and minerals, it can affect the healthy functioning of your body. When certain mineral and vitamin quantities are lower than required, they can cause issues like a headache, muscle cramps, insomnia, fatigue, constipation etc. A lot of these problems can be avoided completely by knowing what is amiss. Which micronutrients are deficient in your body will help you change your diet accordingly.

– One size does not fit all

We are all made up of different biochemistry. You and your sibling cannot follow the same nutrition guideline. Since our bodies are different, our approach to our health should also be specific to our body needs. A blood test determines how you should tweak your lifestyle to …

The Ultimate Fitness Pack Review

Most people when they wake up and look at their body in the morning they dream of having the perfect body.

Why?

Here are a couple of reasons why millions of people desire to have a healthy body:

  1. When you have a great body you feel good about yourself.
  2. When you take care of your body, you are healthier and and are less likely to suffer from diseases that occurs than having that unwanted fat in your body.
  3. Most people know that if you have a great body are going to be center of attention and the envy of your friends

I know that you have tried different methods to lose that fat and have great abs, but have been unsuccessful and here are some of them.

Some of them are:

  1. Using diets pills and weight loss supplements
  2. Doing a lot of crunches and using a lot of different types of abdominal exercise devices
  3. Doing long hours of cardio exercise to lose that fat.

I know that you feel frustrated because of you have tried all these methods and none of them have worked the way you want them to work for you. But now the way to accomplish this is available because with the help of 12 weight loss experts, they have created the ultimate fitness pack.

What's the ultimate fitness pack?

The ultimate fitness pack is a combination of everything these 12 weight loss experts have searched to help people to lose weight and accomplish that great body. Here are some of the things you can find the ultimate fitness pack:

· Fat loss Review Supplement Manual

· Triple Fat Loss Matrix Videos

· Self Hypnosis Manual

· Abdominal Workouts Made Easy …

Improve Your Well-Being – How Your Attitude to Health Can Help

What is Health?

How do you define health? Is it a state of complete physical, mental and social well-being? Is it merely the absence of disease or infirmity? Or is health a resource for everyday life, rather than the objective of living; a positive concept, emphasising social and personal resources as well as physical capabilities?

Good health is harder to define than bad health (which can be equated with the presence of disease), because it must convey a concept more positive than mere absence of disease, and there is a variable area between health and disease. Health is clearly a complex, multidimensional concept. Health is, ultimately, poorly defined and difficult to measure, despite impressive efforts by epidemiologists, vital statisticians, social scientists and political economists. Each individual’s health is shaped by many factors, including medical care, social circumstances, and behavioural choices.

Health Care

While it is true to say that health care is the prevention, treatment and management of illness, and the preservation of mental and physical well-being, through the services offered by the medical, nursing and allied health professions, health-related behaviour is influenced by our own values, which are determined by upbringing, by example, by experience, by the company one keeps, by the persuasive power of advertising (often a force of behaviour that can harm health), and by effective health education. Healthy individuals are able to mobilise all their physical, mental, and spiritual resources to improve their chances of survival, to live happy and fulfilling lives, and to be of benefit to their dependants and society.

Achieving health, and remaining healthy, is an active process. Natural health is based on prevention, and on keeping our bodies and minds in good shape. Health lies in balancing these aspects within the body through a regimen consisting of diet, exercise, and regulation of the emotions. The last of these is too often ignored when health advice is dispensed, but can have a pronounced effect on physical well-being.

Diet

Every day, or so it seems, new research shows that some aspect of lifestyle – physical activity, diet, alcohol consumption, and so on – affects health and longevity. Physical fitness is good bodily health, and is the result of regular exercise, proper diet and nutrition, and proper rest for physical recovery. The field of nutrition also studies foods and dietary supplements that improve performance, promote health, and cure or prevent disease, such as fibrous foods to reduce the risk of colon cancer, or supplements with vitamin C to strengthen teeth and gums and to improve the immune system. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio of macronutrients whilst providing ample micronutrients; this is to aid the body in the recovery process following strenuous exercise.

If you’re trying to lose weight by “dieting”, don’t call it a diet, first of all – successful dieters don’t call what they do a “diet”. A healthy diet and regular physical activity are both important for …

Summer and Home Fitness

Summer is finally here and it’s time to start doing new type of fitness program. If you are like me living in the Northern US being stuck indoors all winter is zero fun. During the summer I can really start doing home fitness instead of visiting the gym.

Gym Difficult in Summertime

I have found over the years it is easier to go to gym in winter, but in the summer it is difficult. The summer time I have yard work, flower garden and vegetable garden to keep me busy. Unfortunately this hurts my fitness program of going to the gym four or five times a week.

Last year I started my own personal home fitness program. I found I like my summer home workout better than going to the gym. I started using some workout DVDs from various “workout gurus.” Won’t name names, but the usually fitness women we have seen on TV hundreds of times. All are very good.

Get Out of House

I do not just workout inside my house. I incorporate a couple different fitness programs. One part is to walk and/or jog the neighborhood in morning or evening. This is very relaxing since it gets my blood flowing. I usually do interval training by running for one minute and then walk the next minute. Many fitness people promote this style of working out vs. running continuously for 30 to 60 minutes.

Go Biking

Here’s another summer time workout. Go biking. I go by myself or with my kids to change up my workout. Take a look to see if your community offers any bike paths. Bike paths give you a great way to bike several miles without worrying about cars on the busy roads.

I know this article was supposed to be about home fitness, but all the programs start at home. You do not have to drive to your local gym for a great workout. Walk outside your door and take advantage of the sunny weather in your area.

Different Types of Workouts

I love the summertime because I do have multiple ways to workout. I can still go to the gym, which I still do, maybe one or two times a week. The other days I am doing some type of home fitness. I could do a DVD workout, ride my bike or jog around the neighborhood.

For all of us who live up North we do not have the nice weather our friends to the South enjoy. However, Southern summers are a lot hotter than our Northern summers. Well we do have hot weather just not quite as hot on a consistent basis. Take advantage of the early mornings to do your home fitness. I do this when I know the temperature will be over 90 degrees for the day.

Have Fun When You Exercise

Exercise is meant to be fun and enjoyable. The best way to make your home fitness fun is to change up the location or type of workout. …

Alzheimers Prevention and Brain Health

First I want to assume that you are reading this because you are starting to worry just a little bit about your memory and the possibility of Alzheimers later in life. You’re not the only one-there are 72 million baby boomers taking turns on line every day looking for information, help and hope for the Alzheimers prevention . You may have noticed long time friends or people at work maybe your own spouse decline right before your eyes. It’s more than a little scary knowing you could be there too; so we look for answers.

Brain fog is not necessarily an indication of Alzheimers, Age Associated Memory Impairment (AAMI) or any form of dementia. But it is a good indication that your brain health needs attention. It could be that any number of things or a combination of things could make all the difference; but it is up to you to take action. Clearing up the brain fog could very well be the first step in Alzheimers prevention.

A recent study of baby boomers concluded that 62% share Alzheimers as their biggest fear of growing old. Not heart disease, not heart attack, not stroke, not cancer but Alzheimers. I found myself in that group. I also discovered that among physicians, men and women who see more pain, suffering and disease than any other segment of the population, they would prefer anything to Alzheimers.

Alzheimers is characterized by elevated levels of beta-amyloid peptides that cause plaque to build up in the brain. The plaque causes the neurons to shrivel and tangle (fibrillary tangle) which prevents the synapses from firing neurotransmitters to relay information through out the brain.

The increase in this disease among people under 65 is increasing at an alarming rate. Alzheimers prevention is the only course of action we can take at this point as there is no known cure for the disease.

So do you bury your head in the sand and hope you get to dodge this bullet or do you take the necessary steps to be healthy and mentally alert your entire life? The good news is that what you do to enhance and improve the most important organ in your body will enhance and improve your entire body. BUT if you think that this disease is just inevitable to some people keep your affairs in order it may become a self fulfilling prophecy.

If on the other hand you want to reduce your risk and increase energy, focus, concentration, memory and overall brain fitness here are several steps to take to make that happen.

First change your diet: there are some foods that do so much to create and maintain brain health they have to be included in a brain healthy diet. Eat whole grain foods that contain the bran, germ and endosperm. Eat apples, yes; an apple a day does keep the doctor away. Include more berries in your diet, all sorts, but the darker the better.

It also turns out that fish really …