The Mindset of Good Health and Fitness

For Many of us who have let their fitness & Health, getting back into physical condition seems like an unworkable task, but that isn’t the bare fact at all. Even if you’ve been sitting down on the bunk eating snacks for many years, taking a hardly any rather easy steps can put you on the right track. They pertain to the sexes alike, and to people of all ages who simply want to alter the state of their wholesomeness.

Start Out by paying attention not only to what you’re eating, but how much. Dish sizes have developed enormously in recent years and fast food restaurants promote us to super-size everything. Try eating only half of that giant bagel and wrapping the other half up for tomorrow. When you’re eating family style at home, serve yourself a smaller portion, eat slowly and don’t go for seconds unless you’re truly still hungry. If you eat at restaurants that serve very large portions, ask the waiter to box in up part of your meal earlier than you start eating so you’re not enticed to clean your plate.

Previous to you start eliminating things from your diet, try adding a few items. Include a serving or two of vegetables and fruit – not counting lots of butter or heavy sauces – to your meals. Not only will you be getting other nutrients, you’ll also get 100 % faster and have less room for those foods with more fat and calories.

Moving your entire body is just as important as what you put into it. You don’t have to become a marathon runner or even join a gym to start getting into better shape. Start Out with a 10-minute walk Just after dinner every night and progressively skyrocket your time until you’re up to 30 minutes. Rather of heading to the kitchen during TV commercials, stand up and march in place or step up and down on a sturdy stool or the bottom step of your staircase. The essential key is to solely move.

Making these small changes won’t get you into shape overnight, but it will get you began in the right guidance. As you start to feel better and see results, you’ll be inspired to do even more things to perk up your health and fitness. And the easiest part is that you don’t have to do it alone. Even if you can’t pay for a gym membership or simply think that it isn’t for you, there are many books and online programs that can provide you with the information, motivation and encouragement you need to commence living a healthier lifestyle.

Living Health and Fitness, Eating Healthy on Vacation

Even though you want to eat healthy while you are traveling it is easy to give into the temptation to grab a pizza for dinner and maybe an ice cream cone here and there. There are ways to watch what you eat while you are traveling or on vacation. All you have to do is use a little bit of will power and you will feel good about yourself and feel good too as you are truly living health and fitness.

If you are flying it is even easier than ever to watch your food consumption because most of the airlines no longer offer food or even a snack any more. You will need to be a bit cautious during layovers, because there are lots of junk food options available in the terminal while you sit and wile away the time waiting for your connecting flight. Just keep in mind that your objective is to be living health and fitness.

If you are driving it can become a bit more challenging. Fast food is everywhere, and if you are in a rush to get somewhere, faster is better. There are a couple of things that can save you though. One thing you can do is pack some vegetables on ice and put them in a cooler to go in the car with you. This is a far better means of replenishing your nourishment than relying on some greasy spoon along the way.

Once you arrive at your hotel you will want to ignore the mini-bar all together. Don’t even accept the key as it would be way too tempting. If your hotel serves a continental breakfast you should eat only the fruits and cereals and avoid the pastries. If there is a microwave and a refrigerator in your room, you will be able to prepare the meals that you have brought with you in your cooler.

If you find it hard to fix three square meals a day try to fit in six smaller meals or snacks as your body needs fuel every four hours or so. It is important not to miss any meals. When it is possible try to avoid large meals at night. When your body gets ready for sleep your metabolism slows down and burns calories at a much slower rate. It is best to choose fish or poultry with a vegetable as a side dish.

Health and Fitness – 8 Simple Health and Fitness Tips That You May Be Ignoring Because You Are Busy

In my many years of facilitating entrepreneurs and solopreneurs the idea of slowing down and taking a break seem foreign to most of my client. They believe that they have to keep forcing life to happen to be successful.

Unfortunately, nothing can be further from the truth. I am here to tell you that there is much easier way to enjoy life. There are several simple ways to break this pattern and I am going to reveal some of the best to you. Here are eight simple health and fitness tips that you may be ignoring because you are too busy.

#1: Rest:

Get the proper amount of rest. While you are sleeping your body is making repairs and balancing all parts of your body.

Your brain and heart is resting and preparing for the next day. Your brain is the part of the body that is the most closely related to stress.

Without the proper amount of rest, it does not handle stress and anxiety the way it was designed to.

#2: OK, how much rest do we really need for stress relief?

What is the proper amount of rest? Each of us has an internal clock that lets us know when we are getting the right amount of rest.

Some may be comfortable getting five or six hours of rest each night, others may not feel up to par if they don’t get eight to ten hours.

Your body knows how much rest it needs, listen to your internal clock. This leads to the question of exercise.

#3: Is exercise good for stress and anxiety?

Many of us do not like to hear about this stress reliever. It is exercise. Yes, physical activity will help relieve feelings of stress and anxiety!

#4: What if you don’t like to exercise?

There are many ways of getting the physical activity that your body needs. Pick an activity that you enjoy and take part in that activity five days a week.

#5: Dancing is enjoyable to many people, and it is great exercise.

#6: Take your pet for a walk, enjoy the nature in your local park.

#7: Get on that bike that has been stored in your garage!

#8: Do I need to check with my doctor to see if I am physically fit?

If you are starting an exercise program for the first time, check with your doctor to be sure you can physically take part in your choice of exercise.

Remember, even a small amount of physical activity is better than none at all.

Start slow and add speed and more activities are you are comfortable with them.

Simply follow the steps above and you will be able to incorporate health and fitness into your daily life. Now, I challenge you to do something about your problem by maybe seeing your doctor and get busy with the strategies I outlined above.

We eagerly look forward hearing your stories of success and hope you feel better about being able to handle any stressors that appear in your life. Peace.

First Steps to Health and Fitness

If you really want to change your life and get rid of habits that you have been doing, you’ve got to want it real bad. You need the commitment to ensure that you will see the plan through. There are a lot of people who start eating healthy and training, who will fall back to their old ways after some time. Don’t be like those people. Starting and stopping will only serve to deflate your spirits and fitness and make you believe that you can never really do it. If you really want your health and fitness goals bad enough you can and will have to use a lot of will power to get these.

Change old habits whether foregoing with a bad diet or quitting a vice, is hard but when done with people who live with you and support you, the task can be easier and more manageable. Try going for a walk at least three times a week. After that try and join a gym to get better health and fitness training, you may find it hard at first but it will be worth it in the end.

No matter what action you take you will need Reminders from People who are there to help you with your health and fitness training. You will go back to our old ways not because we want to but because it is something that your bodies are already so used to. So if you want to really change your ways and live a healthy life then you need to start right away as, you are not getting any younger.

What Is the Difference Between a Personal Trainer & a Fitness Trainer?

Personal trainers and health fitness specialists and trainers are professionals who have extensive training in exercise science and physiology. They work with individuals to educate them about, and motivate them to begin and continue, healthy habits that will improve their health and fitness. There are many certifying organizations that test and recognize personal trainers and health fitness specialists. Courses and training can be found worldwide.

Role of a Personal Trainer

Personal trainers work with both healthy individuals and people who have special considerations for exercise, such as those who have suffered an injury or a stroke. Certified personal trainers develop, demonstrate and supervise healthy exercise routines based on their exercise science training. Sometimes, personal trainers will work with a small group of individuals who are at similar fitness levels and have similar health goals.

Role of a Health Fitness Trainer

Health fitness trainers, also called health fitness specialists, can be found at universities, hospitals, gyms and community centers. They are professionals with degrees who also hold a certification in health fitness. Health fitness specialists conduct pre-exercise screening and risk stratification for those who want to exercise or are prescribed an exercise regimen. They also work with communities and individuals who need to adopt and maintain healthy habits in order to reduce the effects of diseases such as diabetes.

Requirements for Personal Training Certification

According to the American College of Sports Medicine, which first began certifying personal trainers and fitness trainers in 1954, you must be 18 years of age or older and have a high school diploma or equivalent to take the certification test to become an ACSM Certified Personal Trainer. A current adult CPR certification with a practical skills component will be required.

Requirements for Health Fitness Trainer Certification

If you are testing to become an ACSM Certified Health Fitness Trainer, you must meet all requirements for a personal trainer. In addition, you must also hold a bachelor’s degree in a health-related field, or be in your last semester of earning one.

Relationship

A health fitness specialist will prescribe a general set of exercises to an individual to accomplish heath and fitness-related goals such as rehabilitating injured limbs or reducing weight. A personal trainer will then create a routine for the client, and work out with him in order to ensure safety and motivate further fitness. After seeing improvement in the health and fitness of the client, the personal trainer may refer him back to the health fitness trainer for reevaluation of his needs and perhaps to have another set of exercises or further training prescribed.

How to Own Your Own Gym Fitness Health Center

The fitness and health club industry is attractive for potential investors because there were 261,000 fitness workers in the United States as of 2008, according to the U.S. Bureau of Labor Statistics and that figure is expected to grow 20 percent by 2018. Owning a fitness health center, like any other business venture, requires careful financial planning, effective marketing and a willingness to investigate the best locales for establishing the business.

Assess your ownership options. You can build a new gym, purchase an existing gym, expand another type of business to include a gym or join a fitness franchise (see Resources). Choose the option that best fits your purpose and financial means. You may wish to consult an accountant and an attorney to help you understand the legal and financial consequences of each option.

Write a business plan. Your plan must address how you will finance the facility; the type of fitness personnel you will hire (personal trainers, on-staff nurse, massage therapists); the legal structure (corporation or limited liability company); suppliers for gym equipment; and the building or structure that will house the gym.

Comply with legal requirements. Legally establish your entity and register with the secretary of state where the gym will operate, obtain a federal Employer Identification Number (EIN) from the Internal Revenue Service (see Resources), purchase insurance to cover liability for injuries to patrons and comply with local and state health and safety inspections and regulations.

Purchase equipment and lease or buy a locale. If you are not purchasing an existing business or franchise, you will need to purchase the treadmills, stationary and spinning bikes, weight machines and other gym equipment. You will also need to lease or purchase the building or build a new structure (or remodel and expand an existing structure) for your gym.

Establish a marketing plan that focuses on the membership prices and services offered. Health and fitness centers are membership-driven; therefore, you must develop a sound strategy to market your gym and have a price structure sufficiently competitive to attract clients. Check with comparable competitors in your region regarding membership and determine what types of classes (aerobic, weightlifting, spinning, swimming) and other fitness services (massage therapy, personal training) you will offer at your gym.

Hire personnel. First be sure to develop employee job descriptions and an employee handbook, as well as a record keeping system for both gym membership and for employee-related matters.

Open for business. Plan a widely-advertised grand opening that will permit prospective members to view and use the facilities. Give one-day, free passes to join classes or use the gym; and offer family discounts.

How to Become a Fitness Instructor

Being a fitness instructor can be a dream job for many people. If you love fitness, you’ll not only get paid to work out as a fitness instructor, but you’ll also feel great about motivating hundreds of people to meet their wellness goals. Fitness instructors teach a range of disciplines, from spinning and cardio kickboxing to yoga and Pilates.

Take many different fitness classes. The best way to learn to teach classes is to observe others teaching them. Take notes of what appeals to you as a student so you can later incorporate those things into your instruction style. You can also note what you dislike.

Read articles from credible publications and organizations that cover fitness-related topics. These may include such topics as exercise psychology, basic anatomy and weight loss. You should be well-informed. Students will ask you questions, and you need to be able to answer them accurately.

Get certified in cardiopulmonary resuscitation. Health clubs generally require that their instructors have current CPR certifications. You’ll need to get this renewed every year or two.

Look into fitness associations that offer primary fitness certifications. This is a general certification that covers you as an instructor. Most facilities will require that you have this primary certification. Two main associations that offer it are the Aerobics and Fitness Association of America and the American Council on Exercise.

Prepare for physical and written tests on your fitness instructor certification exam. Most certifications involve a one-day workshop that culminates in these two exams. The physical exam requires that you briefly teach a group.

Determine the type of fitness classes you’d like to teach. Don’t feel that you have to limit yourself to one discipline. Many instructors teach a variety of classes.

Look into getting certifications in the particular disciplines you wish to teach. Many programs offer certifications in such niches as cardio kickboxing, indoor cycling, yoga, Pilates, core-body work and body sculpting.

Accumulate a fitness music library. You’ll need lots of music to use in your classes. Start making mixes now.

Inquire at local gyms to see if they are hiring new instructors. If they are not currently hiring, see if you can get on their substitute instructor lists.

Fitness & Its Relationship to a Healthy Lifestyle

A healthy lifestyle is not limited to fitness. There are many aspects of a healthy lifestyle, all of which impact your wellness. The National Wellness Institute divides personal wellness into six different dimensions including emotional, occupational, physical, social, intellectual, and spiritual health. Fitness is classified as part of your physical health. However, fitness impacts each of the six dimensions as they each work together to create a state of optimal health.

Fitness and Physical Health

A good fitness routine benefits your physical health in many ways. First, exercise helps control your weight. Exercise also helps prevent disease and other health problems. This includes improved heart and cardiovascular health, lower cholesterol levels, improved organ health, improved sexual health, lower cancer risk, better digestion, and many other physical improvements. In addition, a quality fitness routine can increase energy levels, decrease stress, and increase mobility. These benefits are often magnified when paired with a healthy diet and health practices that target each dimension of wellness.

Fitness and Emotional Health

A good fitness routine also benefits your emotional health. Exercise stimulates brain chemicals that boost your mood and reduces stress. Similarly, a fitness routine minimizes depressive symptoms and can help treat depression. Likewise, an exercise routine can increase your self-esteem and self-confidence by helping you to feel better about your appearance. Exercise also promotes good sleep by reducing the time it takes to fall asleep and by facilitating a deeper sleep.

Fitness Ripple Effect

Because each dimension works together to create a state of optimal health, including fitness in your routine impacts the other dimensions of health. Fitness can improve your spiritual health and intellectual health by allowing you to decompress from everyday stress and concern in a positive manner and help you feel purposeful in your daily living. Likewise, exercise can improve your occupational and social health by decreasing your stress, increasing your energy, improving your self-esteem, and reducing your medical ailments. This brings you closer to a state of optimal health.

Creating a Healthy Lifestyle

Because health is composed of many dimensions, a healthy lifestyle needs more than a good fitness routine. A nutritious and healthy diet is often paired with exercise in efforts to improve health. In addition, physical and emotional health issues are likely to be noticed and addressed when exercising. Your spiritual health is nurtured by knowing and acting on your values and beliefs. An increased desire to have a positive social life and work environment can promote your social and occupational health. Similarly, an increased desire to stimulate your mind increases your intellectual health. A fitness routine can help influence a healthy and holistic lifestyle that addresses each dimension of wellness.

How Does Diet Affect Cardiovascular Strength and Health?

Cardiovascular Disease Defined

One of the top killers in America is cardiovascular disease, or disease related to the blood vessels of your heart. There are many types of cardiovascular diseases that are responsible for death. Cardiovascular disease is responsible for more American deaths than cancer. It is a wonder that so many people die from cardiovascular disease, yet for many the chances of dying from it could have been reduced by two things: diet and exercise.

The heart’s arteries are the vessels that carry blood to the body, while the veins make the return trip. Arteries and veins need oxygen and a clear path to perform their circulatory function. If there is anything that impedes their paths or causes the vessels’ walls to harden, the heart must pump harder and harder to get the blood going, creating unnecessary strain. With coronary heart disease, the leading cause of heart attacks, plaque forms along the cardiovascular walls and restricts the blood flow. The heart becomes overtaxed and some parts fail, causing a heart attack. So how does this deadly plaque form? It can be from the foods that you eat.

Plaque and Cardiovascular Health

When you eat foods high in saturated fat, you introduce harmful lipids and “bad” cholesterol (LDL) to the blood. Those lipids and cholesterol tear at your arteries. White blood cells try to get rid of the lipids. Unfortunately, platelets try to help by causing a “clot,” thinking the body is losing blood from the tear. When the platelets, white blood cells, LDL and lipids get together along with those torn artery muscle fibers, they form plaque. Over time this plaque builds up to the point where your heart is strained.

Good Heart Foods

Although saturated fats are part of a diet that can negatively affect cardiovascular health, there are healthful foods that can put a positive spin on your heart’s vessels. Research shows that dark chocolates, nuts and wines are foods that reduce LDL. Consuming foods that are high in Omega-3 fatty acids are another great way to keep your blood vessels in shape. Foods that contain Omega-3-like fatty fish- introduce acids that reduce fats in the blood vessels. Canola oil, soy foods and leafy greens also contain good Omega-3 levels. Although it is suggested that raising your good cholesterol (HDL) fights cardiovascular disease, there is no actual foods that have been scientifically proven to raise HDL.

With a combination of moderate exercise and a good diet, you can prevent yourself from becoming a victim to one of America’s top killers.