Overtraining, 14 Warning Signs!

Overtraining, 14 Warning Signs!

Just how do you know if you are overtraining?

 It's hard to predict overtraining since everyone's body is different. It is important, however, to vary training through the year and schedule in significant rest time.

There have been several clinical studies done regarding over training.
14 warning signs that you may be overtraining.




•Washed-out feeling, tired, drained, lack of energy
•Mild leg soreness, general aches and pains
•Pain in muscles and joints
•Sudden drop in performance
•Insomnia
•Headaches
•Decreased immunity (increased number of colds, and sore throats)
•Decrease in training capacity / intensity
•Moodiness and irritability
•Depression
•Loss of enthusiasm for the sport
•Decreased appetite
•Increased incidence of injuries.
•A compulsive need to exercise

People who over train increased their body's cortisol levels and dehydroepiandrosterone (DHEA). DHEA and cortisol are the body's long-acting stress hormones and are antagonistic to each other to some degree.

Normally these hormones are in balance.

They become imbalanced during chronic over training. After proper rest and recovery, the body will reduce its output of cortisol and DHEA to resting levels. This is what happens with short episodes of stress. However, if proper recovery is not obtained such as in chronic over training conditions, the body will continue to make increasingly greater amounts of cortisol, while reducing the amount of DHEA produced.

Elevated Levels of Cortisol Can:

• Cause you to crave carbohydrates excessively especially in the evening
• Make you feel fatigued and exhausted
• Increase cholesterol and triglyceride production
• Decrease serotonin levels in your brain which can trigger depression.
• Deplete vital vitamins and minerals the body needs for proper function such as the B (aka, stress vitamins), Calcium and magnesium
  
  The consequences of elevated cortisol and reduced DHEA can be devastating. Although the effects from high cortisol and low DHEA levels will vary with each individual and will also be dependent upon genetics, lifestyle and environmental factors.
  
  The Negative Effects May Include:
• Reduced growth hormone (GH) release, which related to reduced muscle mass and strength, increased fat tissue, a weakened immune system and other health declines.
• Reduce protein synthesis.
• Increased protein breakdown, which can lead to muscle loss, bone loss, arthritis, and overall muscle weakness.
• Immune system compromise with increased risk to infections, certain and disease.
• Thyroid function impairment resulting in decreased metabolism, and increased fat storage.
• Glucose utilization and insulin function impairment resulting in higher blood sugar levels.
• Salt and water are retention, which can raise blood pressure (this can be deadly if anabolic aids which can also raise blood pressure through fluid retention are also used).
  

Increased blood cholesterol and triglyceride levels increasing the risk for heart disease.
Disrupted sleep patterns.
Reduced R.E.M. (rapid eye movement)
Over training has also shown to cause an increase in the amount of free radicals within the body. This can serve to exacerbate the catabolic effects of over training, making symptoms worse.


A sports massage can help you recharge overused muscles.
If you are overtraining, the first thing you need to do is reduce or stop your exercise and allow a few days of rest.

Drink plenty of fluids, and alter your diet if necessary.

Crosstraining can help you discover if you are overworking certain muscles and also help you determine if you are just mentally fatigued.

The 5 Most Effective Abdominal Exercises!

The 5 Most Effective Abdominal Exercises!

Just because you’re doing stomach crunches doesn’t mean you can skip on the diet and eat anything you want.


If you want to have definition of you ab muscles You need to lose fat. Remember, muscle mass and fat mass are two very different entities. Just because you’re gaining muscles doesn’t mean you’re automatically losing all the fat in your body and get a flat stomach as well.

Focus on the form, not the number!

Most individuals hurry though their stomach crunches, not minding their form. They end up straining their necks and eventually injuring their backs. It’s important to note that a stomach toning exercise is the last thing you’d want to rush. First and foremost, you end up wasting valuable time and effort this way. Secondly, it’s very difficult to recover from neck and spine injury. You might just end up losing more muscle mass in this manner.

Always remember, a good stomach exercise is one that concentrated the tension on your abdominal muscles, not your shoulders and neck. When you’re trying to pull yourself up, work your abdominal muscles. Never strain your neck and back just to sit upright. You don’t really need to sit up when you’re doing crunches.  You can stop midway, as long as the pressure on your abs is consistent. Make sure that your chin isn’t touching your chest, and your back is kept straight.

The hand behind your nape is supposed to support your neck, not pull it up further.

25 well formed stomach crunches is definitely more effective compared to 300 hasty ones. The catchphrase in an effective stomach toning exercise routine is “slow but steady”.


#1 Long Arm Crunch

This exercise targets the upper portion of the rectus abdominis.

*Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.

* Contract the abs and lift the shoulder blades off the floor.

* Lower and repeat for 12-16 reps.Exercise

#2 Reverse Crunch

*Lie on the floor and place hands on the floor or behind the head.

* Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.

* Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.

* Lower and repeat for 12-16 reps.

* It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Exercise #3 Full Vertical Crunch

* Lie on your back and extend the legs up towards the ceiling.

* Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.

* At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.

* Lower down and repeat for 12-16 reps.

Exercise #4 Criss Cross

The BicycleThis exercise was found to be the most effective abdominal exercise to target the rectus abdominis (six pack abs) and the obliques (love handles).

* Lie face up on the floor and lace your fingers behind your head.

* Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.

* Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.

* Switch sides, bringing the right elbow towards the left knee.

* Continue alternating sides in a 'pedaling' motion for 12-16 reps.

Exercise #5 Plank on Elbows and Toes

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:

* Lie face down on mat resting on the forearms, palms flat on the floor.

*Push off the floor, raising up onto toes and resting on the elbows.

* Keep your back flat, in a straight line from head to heels.

* Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.

* Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Remember to train the abdominals as you would any other muscle group- with at least 24 hours of rest in between. Although these abdominal exercises are wonderful for strengthening the adominals they won't necessarily get rid of the fat tissue. Make sure to eat healthy and perform a variety of cardiovascular activity to enhance the abdominal exercises above. Drink Plenty Of Water!

It takes a healthy diet, strength training & cardio to remove the layers of fat to show off your abs.

What Stress May Be Doing To Your Body!

What Stress May Be Doing To Your Body!

Stress can create physiological changes in your body.

Stress can create physiological changes in your skin, heart rate, digestion, joints, muscle energy levels, the hair on your head, and countless cells and systems you don't even know about change with every emotion.

Stress has been discovered to be a major cause of premature aging. When "fight-or-flight" situations become frequent, the skin is consistently starved of both blood and oxygen, making it dull and lifeless, less hydrated and more prone to breakouts and clogged pores.

Under these physiological circumstances, your digestion completely shuts down. So a major problem with eating while your body is under the stress response is that you could be eating the healthiest food in the world, yet you won’t be able to fully digest and assimilate that food, and your body will not be able to burn calories effectively. You’re also more likely to experience increased sensitivity to food and gastro esophageal reflux, or heartburn.

While under stress, your heart rate goes up, your blood pressure rises, and blood is shunted away from your midsection, going to your arms, legs, and head for quick thinking, fighting, or fleeing. It’s important not to eat under stress. When we do our body responds the opposite of how we need it to in order to digest, assimilate nutrients, and burn calories.

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6 Home Remedies You Can Do To Protect Yourself During Flu Season!

6 Home Remedies You Can Do To Protect Yourself During Flu Season!

  6 Simple Things You Can Do To Stay Healthy During Flu Season!

1.  Frequent hand-washing (well highlighted in all official communications).

2.  "Hands-off-the-face" approach.  resist all temptations to touch any part of face.

3.  *Gargle twice a day with warm salt water (use Listerine if you don't trust salt).  *H1N1 takes 2-3 days after initial infection in the throat/nasal cavity to proliferate and show characteristic symptoms.  Simple gargling prevents proliferation.  In a way, gargling with salt water has the same effect on a healthy individual that Tami flu has on an infected one.  don't underestimate this simple, Inexpensive and powerful preventative method.

4.  Similar to 3 above, *clean your nostrils at least once every day with warm salt water.  *Not everybody may be good at Yoga asanas to clean cavities), but *blowing the nose hard once a day and swabbing both nostrils with cotton buds dipped in warm salt water is very effective in bringing down viral population.*

5.  *Boost your natural immunity with foods that are rich in vitamin C.  *If you have to supplement with vitamin C tablets, make sure that it also has Zinc to boost absorption.

6.  *Drink as much of warm liquids as you can.  *Drinking warm liquids has the same effect as gargling, but in the reverse direction. 

Do You Have Trouble Losing Weight? Stop Eating Late At Night!

Do You Have Trouble Losing Weight? Stop Eating Late At Night!

Do You Have Trouble Losing Weight?

Stop Eating Late at Night! If you eat a lot of excess calories after 8 p.m., you wear them the next morning. Put a stop to this by making sure you have a healthy dinner consisting of lean protein, veggies, and fruit.

You can replace your automobile,

but YOU Only Get One Life?

"The most important thing you need to do is get your diet under control.

Without a proper diet, you can forget about losing any fat.

No matter how much exercise you do, or how many supplements or diet pills you take. The simple fact of the matter is that there is no magical exercise or miracle pill that is going to help you drop that extra weight unless you get your diet straightened out.


Should you add whey Protein to your diet?
Whey Protein is not stored as fat as easily as carbohydrates.
Whey Protein helps repair muscle.
Whey Protein helps strengthen your immune system.
Whey Protein helps shorten recovery time between exercise sessions.
Whey Protein decreases your hunger between meals.

Whey Protein helps build new muscle... Did you know if you gain 10 pounds of muscle, you will burn an extra 3500 calories per week? To burn that many calories doing cardio, you'd have to run for an hour each day of the week! To build 10 pounds of muscle, feed your body a high quality whey protein drink 1-3 times a day, and follow my protein tips.

Why whey protein is best: Each type of protein has a specific biological value. The higher the value, the better it works. Whey protein has the highest biological value (bv) of any protein (104). Beef has a bv of (80) and soy protein with a bv of (74). That means whey protein is 23% more effective than beef and 29% more effective than soy protein at helping you body build lean muscle!

The best times to use whey protein are: Between meals for a snack. 1/2 hour prior to weight training or cardio workout. Immediately following intense exercise to help repair muscle.

3 Reasons Why People Gain Weight.

3 Reasons Why People Gain Weight.

3 of the main reasons why people become overweight is because of indulging in high calorie diets, lack of exercise or genetic issues that are compounded by our busy lifestyles which ends up creating stress that can lead to unwanted weight.

In today’s society, people are under tremendous pressure and they have no time to eat right or to exercise. This creates a lot of stress in our lives, and can also be one of the major causes of weight gain. We usually end up going to a fast food restaurants whose food is usually high in cholesterol. It's no longer unusual to see entire families eating breakfast, lunch and dinner at fast food restaurants because they simply have no time to go grocery shopping or cook a wholesome meal.

Many of us just don't have the time to stick to our exercise routine, or too busy to plan our meals ahead of time. Today’s society demands a lot from its people. People are working two or three jobs just to make ends meet, go to school and in many cases also have families to take care of. These people come home too tired to exercise or even think of preparing a healthy balanced meal. For many, fast food restaurants are their only option to eat. Fast food is known to not only be addictive, but also has a very high level of cholesterol.

There has to be a consistent routine in order for people to keep their weight loss resolutions. This takes a lot of discipline and lifestyle changes. It can't be approached half-heartedly it has to become a habit and part of your daily routine. Sometimes this involves getting an accountability partner.

A good partner would be someone who wants you to succeed and keeps you on your toes so that you don't relapse into the old habits which were counter-productive. You can also join a weight loss club. There are many of these in each city and you can simply go online and you will find one.

Read this USA Today Article On The Number Of Americans Taking Anti Depressents, it's a serious problem.

Enhance your physical energy and endurance, end fatigue!

Enhance your physical energy and endurance, end fatigue!

A common thing to do when you feel tired is to reach for a cup of coffee, soda, or some kind of energy or candy bar. I see it all the time, I've done this myself.

What you may not know is that these everyday foods can act like poison in your system especially if you already have a worn down adrenal system.

Caffeine (found in coffee, black tea, and many sodas) contains chemicals called methylxanthins. These chemicals stimulate your central nervous system and give you a quick, but temporary, feeling of energy. However, they also weaken overused adrenal glands, so over time it gets harder and harder to create natural energy.

Candy bars, including many of today’s so-called energy bars, contain one of today’s worst toxins for women — sugar. Sugar depletes your body of B vitamins, disrupts metabolism, and forces your adrenal glands to work harder and harder.

Plus, too much sugar makes fatigue worse by narrowing the diameter of your blood vessels and putting extra stress on your nervous system. Excessive sugar sabotages any weight loss plan.


We also know that women over age 40 experience more trouble with energy and mood than anyone else. For some of us this means feeling tired and unmotivated some of the time. For others, it’s a more constant type of fatigue that affects nearly every part of your life.

Imagine what it would feel like to wake up tomorrow waking feeling so happy, optimistic, and full of life. That's what life is like when you possess one very important physical trait — natural energy. It’s a strong, steady energy that you feel physically, mentally, and emotionally. People with this type of energy tend to be far happier, healthier, and even appear more attractive to others.

To feel great again try our New Natural Product Called X51. Read more here.

Top 10 Benefits of Interval Training Exercise

Top 10 Benefits of Interval Training Exercise

Top 10 Benefits of Incorporating interval training 20-30 minutes 3-4 times a week.

I can't stress enough how much IT WORKS! It can be used for any activity such as walking, jogging, riding a stationary bike,using a treadmill, etc.

In 30 minutes 3 times a week try this workout walk briskly or jog 4 minutes, then push yourself to your max 30 seconds repeat this 6 times and watch your fitness levels change.

The true key to achieving results is to push yourself so your breathing rate increases and you feel out of breath. This “out of breath” feeling sends a signal to your body that it doesn't have enough oxygen.

The body responds by increasing oxygen delivery and leads to a faster metabolism. Not only will you have kick-started your weight loss, but, by creating a more efficient and effective workout, you will have created more energy, increased your cardio capacity and sped up your metabolism.

Before starting your exercise routine always check with your doctor first.

Here are the Top Ten Benefits of Interval Training Exercise.

1. You feel amazing for the rest of the day. With interval training, endorphin production is increased. These naturally occurring endorphins are produced in your brain in response to strenuous exercise. Interval training - due to its short bursts of intense activity - really get the endorphins flowing, and you feel fantastic.

2. Your resting pulse lowers.Resting pulse is a good measure of stroke volume - the amount of blood your heart pumps on each beat. The more blood pumped per beat the LESS your heart needs to beat each minute.

Cardiovascular exercise - over time - increases your stroke volume. Interval training is maximum cardiovascular exercise - and leads very quickly to increased stroke volume. Your heart rapidly increases its efficiency with consistent interval training. Your total lifetime fitness levels increase accordingly.


3. You save wear and tear on your heart. Because interval training increases your heart's stroke volume, your heart beats less during the course of the day to provide the amount of blood you need flowing to your tissues. Less heart beats means less wear and tear. The hypothetical extrapolation is that your heart will last longer because you're doing intense vigorous exercise.

4. You get faster - which is why you're doing interval training in the first place. Faster usually means funner - and you find yourself motoring along during your regular cardio training. Your regular cardio training becomes easier, and you're having more fun while doing it.

5. Climbing hills is easier - this has many benefits. After I began interval training, I noticed I could run faster, increased ability to work out longer.

6. You're stronger and faster in every other form of cardiovascular activity. Having better endurance not only benefits hill climbing. Because your heart is more efficient, swimming, cycling, cross-country skiing, and hiking all just got much easier. You can go faster, longer, and with better energy than ever before.

7. Decreased risk of high blood pressure. Cardiovascular exercise has abundant medical benefits, including decreased susceptibility to heart disease. Interval training, being the most intense form of cardio, offers even greater benefits over time.

8. Lowered cholesterol levels. Again, cardiovascular exercise has consistently been shown to reduce blood cholesterol. Lower cholesterol has many medical benefits, including lowered risk of heart disease, arthritis, and other inflammatory disorders.

9. Stronger immune system. Your immune system responds positively to regular strenuous exercise. Interval training - due to its intense qualities - yields a heightened immune response. People who exercise regularly build-up a "shield" against colds and flu.

10. You get younger. The benefits of exercise are profound and impact both physical and personal aspects of your life. You sleep better. You wake up more refreshed. Your skin glows. Your digestion improves. Overall, you're healthy and well. Your attitude throughout the day becomes consistently positive. You have more ideas. You're more creative. You're more fun to be around.

What Burns More Fat? Running or Weights?

What Burns More Fat? Running or Weights?

What burns more fat? Running on the treadmill or 1/2 hr of weights. Running will burn more calories at the moment (perhaps 300 calories for 1/2 hour) but a 1/2 hour session will suck up more calories thoughout the day because the body needs to recover from muscle break down. In addition, the more muscle you have the more your body will metabolize fat and increase your caloric effectiveness. So PUMP UP!

So don't sacrifice good form to use less intensity or more weight. So many people are concerned about how much they can bench press or how much they can curl or how long they can go doing cardio. Who cares? Don't bounce weight, swing the weight or throw the weight, control the weight.

Stay Healthy and Have More Energy, follow these 8 health tips!

Stay Healthy and Have More Energy, follow these 8 health tips!

One of the most important things you can do to stay healthy is Portion control.
I'm often asked what to eat to lose weight and build muscle, my answer is always the same, to eat a small balanced meal every three hours to jump start the metabolism and balance blood sugar levels. Eating a small meal is just that - smaller portions.

Often time's people go all day snacking without eating a nutritious meal consisting of lean protein, complex carbohydrate and veggies. By the end of the day when they get home from work they are starving and end up eating the entire pantry filled with sugars, preservatives and sodium. Before they know it an hour of overindulging goes by then soon after painful bloating and indigestion kicks in. The body can only utilize and digest a certain amount of calories in one meal which is between 300 - 500 calories (depending on size and mass) then stores the rest as unwanted fat!

Did you know the body actually prefers less food? There's a reason why you feel lethargic and heavy after consuming too many calories in one meal - it's your body telling you it was over loaded with too many calories, sugars, salts and fats at one time. The best way to know how much food is enough is to eat until you feel satisfied or until you're "almost" full. If you feel you could eat a bit more, stop eating! That feeling is your "red light" signal to push your plate aside. If you have food left on your plate, congratulations! You're well on your way to living a longer, healthier life and that will lead to permanent weight loss success.

Eat Small Meals Frequently
By eating every few hours your body will utilize the needed calories (if you eat clean) and will go into muscle building and fat burning mode as it digests the needed nutrients to build a lean physique.

1. Get enough sleep.

2. Eat breakfast every day. Eat a meal that combines complex carbohydrates with protein, such as an omelette with whole-grain toast or unsweetened cereal with milk.

3. Decrease your sugar intake. Sweet snacks and drinks give you a quick high, but quickly make you feel tired as your blood sugar drops.

4. Cut down on your meat consumption and fat intake; these take a lot of energy to digest.

5. Eat low-fat, high-fiber foods such as whole grains and fresh fruits and vegetables.

6. Eat foods that are rich in iron - for example, oysters, green beans and spinach.

7. Drink at least eight glasses of water a day.

8. Cut back on caffeine and avoid overindulging in alcoholic drinks.

How you can instantly accelerate fat loss and more!

How you can instantly accelerate fat loss and more!

What I'm about to share with you can almost instantly, accelerate fat loss, promote muscle development & strengthening and prolong aerobic capability. Chances are that you are already using it, but not in correct amounts.

Want to know what it is?
It is WATER!
Now, you may say that: ”You aren’t telling me something new.
What you should know about water is that:
• Every physiological process in your body depends on water.
• Dehydration decreases endurance, strength and physical performance.
• Without enough water the body can’t “burn” body fat as efficiently as normally. When dehydrated, the body tries to hold on to as much water as possible. When this happens, the body’s waste products can’t be eliminated and the kidneys become overwhelmed. At this point the liver starts to help remove these waste products, neglecting its own job which includes using stored body fat for energy.
• Water is especially important on moderate to high protein diets. Processing protein produces much metabolic waste that the kidneys can’t remove completely without enough water.
• Drinking lots of water does not make you retain water. In fact the body only retains water when it does not receive enough water.
• Water is the only zero calorie liquid and the only one that properly hydrates you. You should not drink any other liquids for the two reasons above.
Make sure you drink the recommended 8 to 10 glasses of water per day!

When is the best time to eat after your fitness workout?

When is the best time to eat after your fitness workout?

For the first thirty minutes after a workout your body is
still ready to exercise; your muscles have been innervated,
they are ready to fire (workout) when you say so, and are
not ready to begin repairing yet. After thirty minutes,
your muscles relax and begin to repair themselves. This is
when one would want to consume protein, because protein aids
in the muscle rebuilding process. So, if you consume your
post-workout protein beverage 30 min to 1 hour after your
workout, you will be helping your muscles rebuild during
their primetime rebuilding process and maximizing the
benefits of the protein you're taking.

After 2-3 hours, you should consume a regular meal (with
protein in it) to continue aiding in the muscle rebuilding
process. Do not 'treat' yourself to sweets or alcohol or
whatever, for your muscles will still be crying out for
protein and you will be feeding them sugar or alcohol or
heavy carbohydrates...they want protein. Remember 'You Are
What You Eat'? That is especially true on the days you
exercise. If you can eat properly after a workout and stay
away from 'treats', your results will come faster than you
expect.

Teenagers Exposed To Potentially Toxic Chemicals

Teenagers Exposed To Potentially Toxic Chemicals

The EWG`s research has confirmed that teenagers do indeed use more `substances` on their skin than the average person. This means that during this vulnerable physical and emotional time they can be exposed to a whole host of potentially harmful toxic chemical's used in the manufacture of body, skin and hair product in the majority of typical, off-the-shelf brands.

Parents are ususally the main provider of skin, hair and body care products for their children, it is your direct responsibility as a parent to ensure that you are using the safest products available – even if these safer alternatives do cost a little more. Surely no parent would want to justify continuing to provide something that might be slowly poisoning their children`s skin and bodies. Read More Here.

Should you add whey Protein to your diet?

Should you add whey Protein to your diet?

"The most important thing you need to do is get your diet under control. Without a proper diet, you can forget about losing any fat. No matter how much exercise you do, or how many supplements or diet pills you take. The simple fact of the matter is that there is no magical exercise or miracle pill that is going to help you drop that extra weight unless you get your diet straightened out.


Should you add whey Protein to your diet?
Whey Protein is not stored as fat as easily as carbohydrates.
Whey Protein helps repair muscle.
Whey Protein helps strengthen your immune system.
Whey Protein helps shorten recovery time between exercise sessions.
Whey Protein decreases your hunger between meals.

Whey Protein helps build new muscle... Did you know if you gain 10 pounds of muscle, you will burn an extra 3500 calories per week? To burn that many calories doing cardio, you'd have to run for an hour each day of the week! To build 10 pounds of muscle, feed your body a high quality whey protein drink 1-3 times a day, and follow my protein tips.

Why whey protein is best: Each type of protein has a specific biological value. The higher the value, the better it works. Whey protein has the highest biological value (bv) of any protein (104). Beef has a bv of (80) and soy protein with a bv of (74). That means whey protein is 23% more effective than beef and 29% more effective than soy protein at helping you body build lean muscle!

The best times to use whey protein are: Between meals for a snack. 1/2 hour prior to weight training or cardio workout. Immediately following intense exercise to help repair muscle.

Have a great week,
Lori
www.ljhealth.wordpress.com

Healthy Lifestyle Makes For A Happier Life!

Healthy Lifestyle Makes For A Happier Life!

Living a healthy lifestyle makes for a happier life, everyone around you will benefit. You'll feel happier and healthier, you'll have more energy to play with your family and friends and you'll have a sense empowerment.

Motivation the Key to Success
Unfortunately too many people lack the motivation needed to commit to starting a fitness routine. It takes time, you don't have to jump in with both feet; you can start off slow. Starting is half the battle; you can begin by walking briskly for 20 minutes 5 days a week or jogging on a treadmill for 15 minutes. And in time you find that you'll want to exercise longer than you did the day or week before.

Motivation is the key to success. Staying motivated will boost your determination to live a healthier lifestyle. Here are 10 motivational tips that have helped me stay on track year after year. These tips have also been highly beneficial for my clients who used them to achieve their weight loss goals and dreams.

Here's a few you to work on this week, next week I'll give you two more!

Set Obtainable Goals

Write down 5 short term goals in the present tense. Write goals that you know you can achieve within a week or a month time period. Create a detailed plan for success. Be specific such as "I workout 30 minutes each day" or "I eat a small balanced meal every 3 hours." Place your goals where you can read them often. Keep your goals in mind at all times. See yourself as though you have already accomplished your goals and dreams. Feel what it feels like to be at your ideal body weight, imagine your physique as you want it to be.

Keep a Fitness and Diet Journal

Keeping a diet and fitness journal is imperative for fitness and weight loss success. Having a journal for your meals and exercise routines is a great way to track your accomplishments and improvements. Log your workouts by writing down how much weight you used and how many reps you did. Write down your meal plan the night before and prepare your meals ahead of time so you'll be ready to go the next day. Using a diet journal holds you accountable for everything you eat & drink, it will help you immensely. Be honest and write down everything you eat. You'll begin to think twice about what you put in your mouth. Also write how you felt that day. You'll be able amazed at how rewarding it is to keep a record of your fitness journey and much easier it will be to create your own success.

(added by Lori) track your fitness FREE daily at www.fitday.com

Follow Through

Start your fitness plan today! Take action and follow through with your goals. Be sure to implement journal writing and daily exercise to ensure success. Write down a timeline on your calendar when you will reach your goals, then reward yourself when you do. Get a massage, go to a movie, or read a good book; do what makes you happy.

Commit today to living a healthier lifestyle. If you follow these simple motivational tips and incorporate them into your daily routine you'll soon discover that fitness will become a way of life. Staying motivated is a mindset. Be true to you; exercise often, eat healthy foods and believe you can achieve anything you set your mind to.

Thanks to the author of this great article Carol Whitaker who is a well-known model, motivational speaker and writer. As a successful Fitness Lifestyle Coach, Carol Whitaker has changed lives around the globe.

Hidden Dangers Of Excess Abdominal Fat

Hidden Dangers Of Excess Abdominal Fat

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health.

Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area.
The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat.

Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions.

It simply doesn't work that way. The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body.

Both your food intake as well as your training program are important if you are to get this right.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong. Remember: combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise.

About the Author

Carol Whitaker is a well-known model, motivational speaker and writer. As a successful Fitness Lifestyle Coach, Carol Whitaker has changed lives around the globe.

Just in case you want to check out a a few ab routines that work best.
Ab Workout Routines - Advanced click link to left to check these routines)

Foods Eaten Raw Are More Powerful, God Left Us Great Clues Must See!

Foods Eaten Raw Are More Powerful, God Left Us Great Clues Must See!

It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, and made animals and fish... all before making a human. He made and provided what we'd need before we were born. These are best & more powerful when eaten raw. We're such slow learners...

God left us great clues as to what foods help what part of our body!
God's Pharmacy! Amazing!

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four chambers and is red.. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lynchpin and are indeed pure heart and blood food.
Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, R hu barb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

Avocados, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.


Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.



Olives assist the health and function of the ovaries

Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.


Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.

I look forward to helping you with your fitness goals.

I look forward to helping you with your fitness goals.

I'm a fitness professional at a top destination spa. I also teach spinning classes, yoga & Pilate's at a couple other fitness clubs.

I look forward to helping you reach your fitness goals. Please feel free to ask any questions you may have in regards to fitness, diet, nutrition and exercise.

I send out a fitness tip of the week newsletter if you'd like to join my newsletter there is a form on this page!

Gradually Work Into Your Fitness Routine

Gradually Work Into Your Fitness Routine

“The body needs to be gradually worked into fitness, and starting with too much work can lead to injury.”

This is particularly true for overweight couch potatoes. If you fall into this category, especially if you have a history of heart problems, see a doctor for a checkup before embarking on a new fitness regimen. Then start slowly — making sure to warm up with some light exercise first — and build up your exercise routine gradually over time.

Experienced exercisers should pace themselves. “People can exercise daily but not with high volume and intensity.”

“Alternate hard and easy days and take one day off a week if involved in high-level training.”

Working too hard day in and day out without proper rest — which can happen, for example, when people decide to train for a marathon and go too far too fast — can lead to the most common form of sports and fitness injuries known as “overuse” injuries. These include such problems as tendonitis, stress fractures, bursitis and nerve entrapment.

Pre-Workout
If your last meal was more than five hours ago, have a 100- to 200-calorie snack 30 minutes before your workout. Liquids digest faster, so try milk, juice, Gatorade, or half a smoothie (keep it low-cal by choosing plain, low-fat yogurt and fruit and skipping syrups, powders, and other additions).

Mid-Workout
You need a snack during your workout only when you're hustling for more than 90 minutes. Your best bet? A 100-calorie carb boost, or a sports gel such as Gu.

Post-Workout
Ideally, reach for a snack that combines carbs and protein to aid recovery. Second best: carbs with fiber (like fruit). If your next meal is less than three hours away, be sure your snack is under 200 calories; try an energy bar with at least 3 grams of filling fiber, half a bagel with peanut butter.

Below are a few more ideas.

A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy. Use 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.
Use 1/4 cup hummus with 1 whole wheat pita, 275 calories

Yogurt and Fresh Berries
Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up,"
1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

Tuna on Whole Wheat
"Research shows that carbs and protein together have a better response to post-workout recovery," Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.

4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

Turkey and Cheese with Apple Slices
If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.

4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories

Your Fitness Routine, If Results Aren't Coming Fast Enough Don't Quit Exercising!

Your Fitness Routine, If Results Aren't Coming Fast Enough Don't Quit Exercising!

Do you have the sudden feeling like starting an intensive workout program when you have a special event coming?

Have you thought, "Maybe I could really do this!" that gets us all excited and gives us the energy and drive to start something new.

At the beginning we're all excited, with visions of being totally buff, or perhaps winning a gold medal some day Then we follow a program for a week, maybe 2 weeks, and one day we wake up and realize we're disenchanted with what we're doing, because...

The results are not coming fast enough. We're not even sure if we're doing this "getting in shape" thing right. We see others getting major results with (what appears to be)minimal effort, and we think there may be something genetically wrong with us that we can't spontaneously morph into a superbspecimen of the human form. Little by little, lots of times without even realizing it, a bit ofself-sabotage keeps us from fulfilling our true potential.

We get off the program, we skip doing things that we know we're supposed to do, we have unreal expectations for results, then we shake our fist in the air and think, "Ugh! This isn't working for me!" The Most important thing you can do when this happens is don't quit!

Have you hit a weight loss plateau?

Have you hit a weight loss plateau?

Why Weight Loss Plateau?
First, you need to understand why you have hit the weight loss a plateau. Actually the answer is very simple. You probably know that in order to lose weight, you have to consume less calories than you burn for energy.

So if you were losing weight effectively before and now your weight simply refused to go down any further, that could only mean one thing. That is you are longer on calorie deficit situation. Yes, you can say that you are still eating the same thing and amount when you begun the program and I can tell you that is exactly the problem.

Here is why:- Why do I stopped losing weight?

If your diet requires you to curb calories and since you wanted to get faster result, you cut down your calorie consumption more than what was recommended, your body adapts to this drastic caloric deficit by decreasing your metabolic rate sometimes known as "starvation mode" or "adaptive thermogenesis".

Your body's adaptation is actually a natural survival instinct because your body instinctively reacts as though you are starving and thus is conserving your body fat to keep you alive. Now, you may not be aware that as you were losing weight, you were getting smaller and therefore you need less calories than befor when you had a bigger frame. This being the case, if you are eating as much as before when you were heavier, then you are now consuming more calories than you are expanding.

So how can you lose weight if you are eating more calories than that which you are burning? Common sense isn't it? The trouble is that most people do not realize this implication or thought about it this way. Since now that you have a smaller body and is much lighter now, your body will burn less calories when you are moving about or doing your weight loss exercises. That will mean that you have to tweak your exercises to burn more calories.

These are commonly overlooked reasons why you often hear people say that it is most difficult to lose that last ten pounds or so. It is not difficult at all, it is just that they have overlooked or totally oblivious these simple facts. So the answer as to why you have hit the weight loss plateau is that you no longer in a caloric deficit state. Simple as that. So how do you overcome a weight loss plateau?

Well, you can get started by giving your body a break. Take a week or two off your program since your body has adapted to it. This is also to give your body a physiological break from the stress of dieting and exercising. It is also time to let your body reset some of those starvation hormones and start stimulating your metabolism again.

So when it is time to get back to the state of calorie deficit after your much needed break, your body will be responsive to your efforts again.

So when you return to your weight loss program, tweak it to reflect the current state that you are in and watch your weight start lowering again.

Exercise "Your Personal Fountain of Youth"

Exercise "Your Personal Fountain of Youth"

If you're not doing any weight training, start now. "It retards the aging process on a cellular level." A recent Spanish study found moderate exercise boosts the functioning of the cellular engines called mitochondria, which helps counter the signs of growing older.

"You simply need to adjust what you're doing to get more out of every workout. It's a matter of working smarter, not necessarily harder," Start with easy tweaks to your routine. You'll soon become stronger, slimmer, and healthier, for your 40s and beyond.

Beginners need to start with light weights. But if you're still using the same weight you've been lifting for years, now's the time to increase it. Don't worry about bulking up. "In fact, the more you lift, the leaner and smaller you will be, because muscle is more compact than fat.

Getting Ready To Go For A Run? First Thing You Should Ban!

Getting Ready To Go For A Run? First Thing You Should Ban!

The first thing to ban from your wardrobe when you get ready to go for your run or walk/run: Your trusty cotton tee. "Cotton is one of the worst things you can wear, especially if you are training outside, because it holds moisture and can make you feel cold or clammy and uncomfortable.

Instead, choose clothing made from moisture-wicking fabrics, such as CoolMax or DriFit, which will pull the sweat away from your skin. That includes your socks as well. "You'll have less moisture, heat, and friction around your foot, which means fewer blisters.

Dress in layers, especially when the weather is cool. "You'll want to dress as if it were really 10 to 20 degrees warmer outside, since your body will heat up quickly," adds Solkin. Wear a light, windproof jacket out the door (and a vest if it is very cold), then tie it around your waist when you heat up.

Finally, don't forget one very other important piece of equipment: a supportive sports bra. Whether you're big, small, or somewhere in between, keep the bounce factor to a minimum by choosing a model that fits you well -- larger-chested women may want to try an encapsulated model, which separates the breasts. Don't be afraid to bounce around in the dressing room to see what works.

20 Tips For Permanent Weight Loss Keep Your New Years Resolutions

20 Tips For Permanent Weight Loss Keep Your New Years Resolutions

These 20 ideas can help you keep the pounds off for good.


Overcoming weight-loss setbacks Weight maintenance is much like weight loss.
The principles are essentially the same: Eat healthy foods, control your portion sizes and exercise regularly. And to keep the pounds off permanently, you need to incorporate the new, healthy behaviors into your routine so that they become a natural part of your daily life.

Here are 20 ideas to reinforce your healthy lifestyle and to keep you committed to permanent weight loss.

1.Exercise 30 to 60 minutes each day. If time is limited, exercise for several brief periods throughout the day — for example, three 10-minute sessions rather than one 30-minute session.

2.Eat three healthy meals during the day, including a good breakfast. Skipping meals causes increased hunger and may lead to excessive snacking.


3. Focus on fruits and vegetables. Top off your morning cereal with sliced strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese. Liven up your sandwiches with vegetables, such as tomato, lettuce, onion, peppers and cucumber.

4. Weigh yourself regularly. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become even larger.

5. Don't keep comfort foods in the house. If you tend to eat high-fat, high-calorie foods when you're upset or depressed or bored, don't keep them around. Availability of food is one of the strongest factors in determining how much a person eats.

6. Plan a family activity. Get the family together to go for a bike ride, play disc golf or kick the ball around in the yard.

7. Eat healthy foods first. Eat foods that are healthy and low in calories first so that when it comes time to enjoy your favorites — sweets or junk food, for example — you won't be so hungry.

8. Pay attention to portions. Serve meals already dished onto plates instead of placing serving bowls on the table. Take slightly less than what you think you'll eat. You can always have seconds, if really necessary.

9. Create opportunities to be active. Wash your car at home instead of going to the car wash. Bike or walk to the store.

10. Participate in your kid's activities at the playground or park.Sit down together for family meals.

11. Avoid eating in front of the television. TV viewing strongly affects how much and what people eat. See what you eat. Eating directly from a container gives you no sense of how much you're eating. Seeing food on a plate or in a bowl keeps you aware of how much you're eating.

12. Vary your activities. Regularly change your activity routine to avoid exercise burnout. Walk a couple of days, swim another and go for a bike ride on the weekend. Seek out new activities — karate, ballroom dancing, cross-country skiing, tennis or Pilates.De-stress your day. Stress can cause you to eat more.

13. Develop strategies that can help you relax when you find yourself becoming stressed. Exercise, deep breathing, muscle relaxation techniques and even a good laugh can ease stress.

14. Eat at home. People eat more food in restaurants than at home. Limit how often you eat at restaurants. If you do eat out, decide what and how much you're going to eat before you start and have the rest boxed to go.

15. Plan healthy snacks. The best snacks include fruits, vegetables, whole grains and low-fat dairy products. Fruit smoothies, sliced fresh fruit and yogurt, whole-grain crackers, and carrot and celery sticks with peanut butter are all good choices.

16. Start your day with a high-fiber breakfast cereal, such as bran flakes, shredded wheat or oatmeal. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

17. Walk for 10 minutes over your lunch hour or get up a few minutes earlier in the morning and go for a short walk.

18. Plan a week's worth of meals at a time. Make a detailed grocery list to eliminate last-minute trips to the grocery store and impulse buys.

19. Look for a distraction when you're fighting a craving. Call a friend, put on music and dance or exercise, clean the house, pull weeds in your garden, or run an errand. When your mind is occupied with something else, the cravings quickly go away.

20. Reward yourself. Losing weight and keeping the pounds off is a major accomplishment. Celebrate your success with nonfood rewards, such as new clothes or an outing with friends.