In our busy world, it’s sometimes difficult to stick to a regimented exercise schedule. Here are some tips to improve your fitness even on a tight schedule.
1) Give yourself a flexible schedule. If you set up a schedule that allows for workout times both in the morning and in the evening, you will be much more likely to make one of those times of the day. We would love to see you every day! Even if for only 20 minutes on one of our state-of-the-art stationary cardio machines it will make a huge difference in your ability to get and stay fit!
2) Focus on getting to the gym at least three times per week. You don’t always have to lift weights, swim or attend one of our fabulous workout classes. We have many ways for you to continue your fitness regimen and coming to the facility is the first step in getting and maintaining a fitness lifestyle.
3) Make an appointment with one of our wonderful Personal Trainers. Unlike many facilities, our trainers are all certified by the ISSA and AFAA. They have the background and training to assess your needs and build a workout regimen for you that will help you reach your goals faster.For a reasonable fee, you can work with them on a regular basis or have them help you in the beginning and at each one of your personal plateaus. Their knowledge and expertise helps keep you focused and constantly improving.
Maintaining your form.
Here are some thoughts and ideas to help you maintain your health and fitness. Check back occasionally for new information.
To keep weight off, keep your carbohydrate intake in moderation. Carbs are great sources of energy and they really make us feel full. Paradoxically, they are not always the best foods for us to energize our bodies. Keep your diet low in carbohydrates and focus on maintaining a good balance of fiber protein and carbohydrates and you will find it easier to keep those extra pounds from sneaking back on.
Eating for a healthy lifestyle involves many choices. Among them, choosing a balanced diet or eating plan. So how do you choose a healthy eating plan? Let’s begin by defining what a healthy eating plan is … According to the Dietary Guidelines for Americans, a healthy eating plan will:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
Includes lean meats, poultry, fish, beans, eggs, and nuts
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
Health is the most precious thing in the world for an individual. Its loss may cause destruction of one’s whole life. So it is recommended to take proper precautions for its sustention. Here are some important health and fitness tips to make the life healthy and fit. If you find them helpful please approve by your comments.
Top 10 Health and Fitness Tips
1. Drinking Water
It varies from person to person or conditions but approximately you should drink a gallon of water every day . Maximum activities of human body are dependent on water for their proper functions. There is no one right answer to how much water you need, as it depends on each person and their lifestyle—you may need to modify your fluid intake depending on how active you are, where you live, your health, and if you are pregnant and/or breastfeeding.
Lack of appropriate quantity of water may cause a lot of disorders, so it is recommended to take a proper quantity of water daily.
2. Proper Exercises
For a hygienic body daily or interval base exercises are necessary which keep body fit. In exercise walking is the best exercise for heart fitness, overweight, proper digestion, refreshment of mind and proper functions of internal organs. Exercise boosts your metabolism, burns more fat, and takes less time to complete. Exercises depend on situations of person but generally it is recommended to walk two miles daily or as much as possible for an individual. Other exercises like weight lifting, jumping and swimming etc. make the body function work properly.
3. Use of Balanced Diet
Food is the basic need for the functions of human body. The human body needs a specific quantity of different ingredients for function so, it is recommended to use such a diet which contains all proper ingredients like protein, carbohydrates, vitamins and iron. Fresh vegetables, fruits, meat, pulses and food containing carbohydrates must be used in a proper quantity. These things contain the most quantity of diet which a human body needed.
4. Proper Sleeping
A suitable sleeping is the most important thing for a fit body and its absence may cause a lot of disorder and even severe disease if you are adopting all above tips but you are not taking a proper sleep all your body function may disturb. Sleeping time varies from age to age but for child minimum time is 8 hour for a young person minimum 7 and for aged persons 6 hours sleeping is necessary. For pregnant ladies more time is needed for sleeping as compared to normal ladies. Disturbing sleep may also cause physical disorders. Here some more health and fitness tips and tips to sleep better.
5. Taking Rest
All human body organs needed rest for their normal functions human body is like a machine and if this machine is over worked is may lose its balance. Over work both physical and mental may cause loss of health and much disorder. Continuous work and absence of rest is bad for a healthy body. There is no specific time for taking rest but as much rest as your body feels fresh and comfortable is recommended. It is also recommended for ladies and especially for pregnant ladies to take as much rest as possible because they needed it more than a normal person.
6. Entertaining Activities
For proper work human brain and body need aesthetic activities which make your mind work properly that is control center of whole human body. If you have a sound and proper functional mind you may possess a sound body and human body needs such activities which refresh your mind. For this activity visit of pleasure place, meeting friend, visiting clubs and cinemas is suggested.
7. Participating in Sports
In-door and outdoor games are key for a successful life. Games which demand mental exertion and physical energy are important for good health. Especially for ladies, who are less involved in sports activities as compared to men it is recommended to participate in sport activities. Indoor games like chess snooker and cards may increase your mental capability. Outdoor games cover a vast area depending on your interest and physiques are also necessary.
Cleanliness is the part of most civilization’s moral values as well as part of world religions. It soothes both your body and mind. Water is the most common agent used for cleanliness which has amazing positive effects on human mind and body. Cleanliness saves you from a lot of epidemic diseases and makes body fresh. Cleanliness not in the matter of hygiene but in food saves you a lot of worries.
9. Apt Dressing
In the matter of dressing no specific genre can be suggested but the dressing which makes your body comfortable must be preferred. Sometime very tight dressing may make the body uncomfortable and disturbs health as well as your work.
10. Following a schedule
Thing can only be useful and beneficial if they are performed at their proper time and one’ access may not disturb other or they must be given their required time. Food, exercise, sleeping, rest and sport if performed at their proper time they will be effective and beneficial for body otherwise their irregular practice may be futile. So it is suggested to follow a proper schedule.
Here’s what you can practice to help navigate your holiday in a healthier way
Goals – they’re important to strive for progress
As it is rightly said, ‘strive for progress and not for perfection’. You can choose your means to remind your goals. Use fitness apps or put a few sticky notes to inform and remind you of your scheduled activities. Whether you’re keeping a track of your running or your diet, fitness apps is an added lead to help you reach your goal before the Halloween. So, before you hit your neighbor’s Halloween party, plan your diet chart and workout routine to get rid of your weight gain worries.
Workout – not just before the Halloween
Slow and steady wins the race. Exercising vigorously just a week before the festive season won’t help. If you’ve not yet planned your workout routine, it’s high time you start your day with 30 minutes of cardiovascular exercises and gradually start practicing strength training. Health and nutrition experts say that exercising only allow you a little room to adjust the candy calories and put you in the right mindset to make healthy choices when it comes to the Halloween party plan.
Diet – manage your hunger
Pre-planned meals will always make you feel satiated and so, you’re less likely to break-in the Halloween candy bowls. Don’t skip your breakfast or lunch on the Halloween day to bank your calories for sweets. I have a plan to eat a bowl of low-fat giant tossed chicken salad and veggies to keep my tummy full. So what are your plans? Your stuffed stomach with healthy food will make you go overboard with the treats. Also, it is important to check what you’re drinking in the party. Keep your hands and mouth busy with low-calorie cup of coffee, tea, or juice.
And if you are the host of the party tonight, consider buying non-candy goodies, healthier snacks, and baggies of nuts and raisins. Surprise your guests with a variety of low-calorie foods and make your Halloween party unique this time. A quality content diet is important for good health in the long run.
Portion size – you better watch it
As I said, everything in moderation. So, it does not mean you cannot touch anything sugary. Do not deprive yourself of any treat. Eat everything, but check the portion size. However, don’t feel guilty for enjoying a small portion of a ‘not so nutritious’ snacks. As you treat yourself with some unwanted fats on the party night, just hop back on the track the next day. Opt for an intense workout, which could be running, walking, swimming, cycling, weight training or kickboxing to set you right back on track with your healthy lifestyle after the treat.
Focus more on fun and less on food
Halloween is only one night. Try not to make it your gateway to an insatiable holiday season. Stay in shape and overcome overeating this season. Replace your candy bowl with a plate of colorful fruits and veggies. Decorate your fruit salad and vegetable bowl in a way that goes well with the Halloween theme party. This instills a little fun to the overall merry-making mood. It is a sheer excuse that Halloween gathering takes your focus off your healthy way of eating. Take charge of your Halloween plans and consult and delegate who brings what dish.
Candies – calories – weight gain – DI the thought of Halloween party spoiling your fitness regime? Are you only thinking of the ever-abundant Halloween candies that can ruin all your hard work? Well! It is not that scary as you may think. Instead, make the most of this holiday festive season with the right diet and exercise plan. Do not deprive yourself of any treats – the trick lies in moderation, because deprivation will only make you CRAVE for more food.
Upping your daily activity level at 50-plus is more manageable when you follow these fitness tips from a Johns Hopkins fitness expert.
Knowing you should exercise more can feel daunting, especially when you’re just starting out. Some people don’t feel they can fit in the full amount of physical activity their doctor recommends—and they give up on moving altogether. “But those recommendations are just guidelines,” says Johns Hopkins expert Kerry Stewart, Ed.D. “It doesn’t have to be all or nothing. Try to focus on being less sedentary rather than more active. For example, you do not have to reach the goal of 10,000 steps per day in a week, but this should be the goal to reach over two to three months.”
Research shows that sitting still for long periods of time can cancel out the effects of 30 minutes of exercise. “There’s good evidence that being too sedentary, such as prolonged time in front of a TV, is perhaps as harmful to your heart health as not formally exercising at all,” Stewart says. Prolonged inactivity is linked to obesity and diabetes, even in people who are active for part of the day.
Yes, daily exercise is important, but so is regularly getting up and just moving around throughout the day, Stewart says.
One of themostimportant reasons to exerciseat 50-plus is to keep your weight in check.
By maintaining a healthy weight, you lower your blood pressure and decrease your risk of heart disease, diabetes and arthritis, says Johns Hopkins sports medicine expertRaj Deu, M.D.
Inspired to break a sweat? Before you grab your water bottle and gear bag, keep these six fitness tips in mind.
1. Strength train.
Muscular strength declines with age, so strength training is key for maintaining strength and preventing muscle atrophy at 50-plus. “Strength traininghas also been shown to help with bone density,” says Deu, “and that decreases the rate at which bone breaks down, which is important for reducing the risk of fractures later in life.”
2. Get an exercise partner.
“If youwork out with a friendor your spouse, you generally tend to exercise more regularly because you have that person to coax you,” says Deu. “Even owning a dog will get you out and walking.”
3. Stretch regularly.
As our bodies age, our tendons get thicker and less elastic. Stretching can counter this and help prevent injury at 50-plus. Remember to stretch slowly; do not force it by bouncing.
1. Start exercising without your doctor’s blessing.
Consult your health care provider if you have underlying health risks such as a cardiovascular, metabolic or renal disease. Inactive individuals who are healthy do not need an evaluation but are recommended to start slow and progress gradually. If you have any concerns or are unsure how to start, consult your physician, says Deu.
2. Sign up for an expensive gym.
If you’re on a budget, you can get plenty of exercise at home. Great fitness tips: Moderate time spent walking, gardening and even vacuuming all count as exercise. A modest investment in dumbbells and exercise bands will also allow you to do strength training at home.
3. Focus on cardio only.
While cardiovascular exercise is important, so is stretching and strength training (see the “Dos” for details) as well as core strength and balance exercises. Deu likes tai chi, Pilates and certain kinds of yoga for working on balance and core strength at 50-plus, which will help support and protect your spine and may help prevent a future fall.
The holiday season might not be a time to lose weight, but it doesn’t have to be a time to lose your health. The key is to go into the holidays with a plan. Here are five ways to keep your health over the holidays.
Tip #1: Shop Well For Yourself
It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day.
Tips #2: Schedule Your Exercise
Your schedule will be very hectic this holiday season. Schedule your workouts just as you would any other appointment. It’s ok if you can’t make it to class, but make sure that you get some activity in at least three days per week.
Tip #3: Just Say No
You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it.
Tip #4: Skip the Baking
Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars–let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen.
Tip #5: Hydrate
Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.
We may want to lose weight, get fit, or just be healthier. We know that more fruit and vegetables or more exercising is good for us but maintaining the motivation and sticking to decisions may seem hard. There are ways to make the healthy way the easy way. Have a look at these tips to change the habits towards a healthier lifestyle. Not everything works for everyone, so pick the ones that fit you. And start changing today!
Pick one or all, whatever works for you:
Set goals and make them specific
Reflect, it helps to clearly see how to reach a goal
Plan your meals or workouts, then you are more likely to do them
Use small tricks to make it easier
Take small steps, they will lead to big changes
Get support, bring your family and friends on board
Chose the activity that you will enjoy, the one that makes you want to move
Learn proper portion size. To avoid eating too much of even the healthiest foods, keep track of how much you’re eating. For most people, meat servings should be about the size of a deck of cards and other servings vary by the type of food.
Vary your meals. When the cafeteria has your favorite foods daily it can be easy to return to those old favorites every day. Changing up your diet from day to day is an important part of good nutrition so take advantage of the variety of selections available to you.
Eat breakfast. Start your day off right with a good meal when you get up. Whether you’re rolling out of bed at noon or up at the crack of dawn for class, make sure you start your day with a balanced, healthy meal.
Keep healthy snacks around. It’s easy to eat healthy if you keep the Cheetos at bay and stock your dorm room with fruits and other healthy snacks. You’ll be more likely to reach for these than junk food if you keep them nearby or in your backpack.
Drink moderately. While college students are known for their partying, you can still have a good time without consuming all the calories that come along with binging on beer, plus you’ll avoid the hangovers and other negative effects. Drink in moderation and you can have a good time without hurting your health.
Don’t fight stress by eating. It can be tempting to reach for a bag of chips or some cookies when you’re stressed out about an impending exam. Eating won’t help your stress go away, so avoid filling up on snacks. Try working out or taking a break instead.
Drink water. Drinking enough water can help boost your concentration as well as keep you from overeating. Make sure to keep hydrated as you go through your day by bringing water with you.
Limit sugary and caffeinated beverages. Beverages may not fill you up, but they sure can help fatten you up and have a detrimental effect on your overall health. You don’t have to completely give up soda and coffee, but you should scale back in order to keep yourself in tip top shape.
Try to eat fruits and veggies. Even if fruits and vegetables don’t comprise some of your favorite foods, try to incorporate at least a few of them into your diet each day.
Limit junk food. Junk food is fast and easy and many students end up eating a lot of it while they’re on the run to class or to work. While a little fast food now and again won’t really hurt you, make sure it doesn’t become a habit.
Make it convenient to eat right. Don’t make it hard for yourself to eat right. Buy healthy foods and stock your fridge and room with them to ensure they’re the first things at hand when you get hungry.
Don’t skip meals. With so much to do, it’s easy to forgo eating to run off to class or the library. Don’t skip meals. Set up foods you can eat on the run so you’ll have the energy to keep going.
Indulge every once in awhile. A little treat now and then is a great way to reward yourself for eating a healthy diet. Give yourself a break and indulge in a food you love but can’t eat all the time.
Take vitamins. If you feel like you aren’t getting the nutrition you need from your diet, don’t hesitate to supplement it with some multi-vitamins to stay healthy and illness free.
Get help for eating disorders. While many groups focus on helping students lose weight, there are those who need help fighting eating disorders as well. If you are worried you have an eating disorder and want help, don’t be afraid to reach out to campus resources for help.
Living a healthy lifestyle can be difficult especially with so much going on in our lives. It is easy to forget about ourselves and look after our body, so we have come up with a few simple tips that will help you live a healthier lifestyle and get you fitter!
Hopefully you can try a few out and see if they work for you. Rome wasn’t built in a day, so don’t except your body to change overnight and remember being fit is always more important than looking fit. Getting a better lifestyle improves your health which in turns will give you more energy and positively affect your attitude.
5 top Fitness Tips
Hydration is the key!
Drinking fluids in general will help you keep healthy. A hydrated body delivers more energy, improved stamina and alertness. If weight loss is your particular goal, drinking ice water burns extra calories due to the body having to warm up to counter temperature change. Avoid drinking fizzy drinks as much as possible; a lot of people are unaware actually how much sugar is in them, which is subsequently stored by your body if you do not have an active lifestyle.
Variety is the spice of life
Combining cardio and weight training is a very effective way to keep healthy. Cardio training is the best way to burn fat during activities but effective weight training creates an after burn effect, which means your body burns calories even after you’ve finished exercising.
Finding enough time to work out can be an issue. Interval training is based on higher intensity work for shorter periods of time. This method is far more time friendly and can offer better results than steady workouts done at one particular speed.
If you wait for the perfect conditions you’ll never get started, equally you need to enjoy your exercise if it’s going to become a permanent part of your lifestyle. Remember there is no one set path to achieving your goal. Find what works best for and stick with it! The most important thing is getting started, ‘80% of success is showing up’ – Woody Allen
What motivates you?
Find a workout partner to train with, interaction with people whilst exercising can distract the brain from the activity and help you go for longer. Set yourself realistic goals over specific periods of time.