Simple Rules to Follow When Planning and Executing Your Health and Fitness Routines

The health and fitness industry is a multi-billion dollar a year business. So, you already know how important that good fitness to your overall health.But because there is so much information out there, it can be difficult to know exactly where to begin. Do you pickup on the latest health fad that you see on TV on the 2:00 am infomercial? Or do you join a gym, or purchase a piece of workout or fitness equipment for your home?The truth is, all of these have merit. There are many different paths to reaching your health and fitness goals. It all depends on your goals, likes and dislikes.And, that is the first important rule to a successful fitness plan. Find something that you like to do. Or at least do not hate but which can still help you meet your goals.There is almost no point in committing your self to a regiment of daily jogging if you absolutely hate to run. You may have the strongest will on the planet, but if you hate your daily routine, you are going to find excuses to skip it.The same is true at the other end of the scale. You may absolutely love lifting weights. But if you goal is to lose weight, doing a weight lifting routine that is geared at building bulk is not going to help you to lose weight.You need to find the best combination that works for you. If you are just looking for overall fitness, the biggest key is to be active. This could mean doing an activity like basketball, riding a bike or hiking. Or it could mean something more focused and disciplined like attending an aerobics or boxing class.The next 3 rules for a successful health and fitness plan ensure that you have the most success. Your fitness plan should include strength training, cardiovascular activity and a healthy diet. With out those 3 components, you are missing out.No matter what your chosen activity is, you need to adequately prepare for it by stretching before participating. By increasing your flexibility, you are helping to avoid injury and the pain you experience after your workout, exercise or play time.It is important you stay hydrated. Drinking lots of water will help keep your energy level high and help your cells to rebuild.Ensure that you do not over do it, and give your body time to recover. New muscle is built during rest time, after you exercise. Give your body the time that it needs. How much will depend on your current fitness level, overall health and age.Finally, before starting on a new exercise routine you should always talk to your physician. This is even more important if you are not in the best shape of your life.There are many different ways that you can help to increase your health and fitness level. Chances are you don’t have to be stuck doing something you do not enjoy. Just follow these rules.Pick activities that you enjoy, but will still help you reach your fitness goals
Ensure that you have activities that include strength training and cardiovascular activities
Follow a healthy diet
Prepare before working out or exercising by stretching
Stay hydrated
Allow adequate time to rest
Talk to your physician before starting a new exercise regimeThe most important things are for you to be active and eat right. So find a plan and stick to it.Putting a health and fitness plan together can take some time. But, if you follow these rules, you are taking the first step to find and execute a plan that will work for you.

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 space in the small pockets of your time. We get fixated on time so often that we don’t realize that a little is always better than nothing. For example, it’s so easy to think that you have to do a workout for 30 minutes to 1 hour. Wouldn’t 15 minutes of that workout be better than nothing though? The answer is yes! So squeeze in what you can, when you can.Get unconventional. Maybe you don’t have time to get in a “workout”. Do what you can with what you’ve got. Maybe you take the stairs that day instead of the elevator. Park in the parking space furthest away from the building (gasp!) to get some extra steps in. Stand up from your desk and walk around for a minute every 15 or 20 minutes. Run around at the playground with your kids. Movement doesn’t always have to be in the form of a straight up 30 minute HIIT workout. It can be moving and active – outside or inside. What are the ways that you could get in some more movement?Move mindfully. Pay close attention to your body and what it’s trying to tell you. Your body and energy levels will fluctuate day by day so take advantage of more vigorous workouts when you can and also add in active recovery, lighter workouts or even yoga or stretching when necessary.3. Mindset.
Don’t give up. Don’t throw in the towel on eating right and moving your body. It’s seems easy to take the “all or nothing” approach but that’s not necessary. Something is always better than nothing.Don’t beat yourself up! Life ebbs and flows for everyone. Take a look at where you’re at right now and what you can make work right now.The most important thing is to honor where you’re at. Only you know what you’re capable of at this point in your life. Make sure the small steps you take are 100% doable for you and your lifestyle. Small steps over time can add up to big change.

Heart Attack And Stroke Or Health And Fitness – What Is Your Choice

Most heart attacks and strokes are caused by “atherothrombosis”; this is a highly preventable disease.Atherothrombosis happens when fatty material, also known as plaque, breaks, a blood clot is then formed, and this can then block the blood flow and lead to a heart attack, a stroke, and even arterial disease, which causes leg pain.There are a number of conditions related to health, to lifestyle and to other factors that will contribute to this disease and increase the risk for heart attack and stroke.Health related conditions: high cholesterol; high blood pressure; poor circulation; diabetes.Lifestyle: smoking; obesity; overweight; lack of exercise; bad diet.Other factors: age; family history.Atherothrombosis: How it works.High blood pressure, high cholesterol, smoking and other factors will lead to the build up of fatty plagues inside the arteries.The blood flow becomes restricted as the plaque increases in size. Blood clots happen when the plaque breaks through the lining of the artery.Cells, actually called platelets, stick to the damaged area of the artery. A web of fibres is created around the platelets, producing a blood clot. This blood clot could break free and block the flow of blood if it gets stuck in a smaller artery leading to the heart, brain, or other organs.Ask yourself these questions:-Are you over 50? -Do you have a parent or a sibling who ever had a heart attack or stroke? -Do you have diabetes? -Have you ever had any kind of circulation problem? -What are the numbers of your cholesterol? Blood Pressure? LDL and HDL? How are your triglycerides? -What is your weight? Are you a little overweight? Are you a lot overweight, even obese? -How is your diet? Do you understand what makes a healthy diet? -Do you understand about nutrition? -Do you smoke?Work out a plan to minimize your risk right now.- Quit smoking, this is a no brainer. – Exercise regularly – Make the necessary diet changes to be able to convert over to a new healthy diet. – If you do the above you will have a healthy weight loss. – Try to control you “numbers” naturally. If you cannot, or they are too high, there are medicines to help you.Always consult with your doctor. Do not wait to visit the doctor’s office. Do it today and make a health and fitness plan. We do not need to become medical experts to control our lifestyle; we just need to become informed.Medical Disclaimer: This article is designed for educational purposes only and should not be used in any other manner. This information is not intended to substitute for informed medical advice.