Fitness Tips

Top 10 reasons for hiring a personal trainer!
1.	To Improve Self Image
2.	Health Related Specific Training
3.	Injury Rehabilitation
4.	Sport Specific Training
5.	Supervision
6.	Efficient and Effective Workouts
7.	Individual Instruction
8.	Safety
9.	Commitment
10.	MOTIVATION!
	- American Council on Exercise

Fitness programs: 4 steps to getting started

Step 1: Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording.

 Step 2: Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan — and no single plan is perfect for everyone. As you design your fitness program consider your fitness goals.

Step 3: Get started

Now you're ready for action.

Step 4: Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

These exercise facts will help you learn more about building a strong and healthy body with exercise...

1. Sitting in front of the TV or video games doesn't exercise your body. In fact, if you spend too much time doing them, you can become slow and tired all the time!! To work your muscles, you need to run around and have fun!

2. Your heart is the strongest muscle in your body! It brings oxygen-rich blood to all of your muscles so that they can work as hard as you do. Keeping your heart strong and healthy makes your whole body work better. Stay away from things that weaken and damage your heart like cigarettes. They just slow you down and make it harder for you to run and play. Exercise helps make your heart stronger, so get out there and play!

3. Your body is made up of mostly water, so if you sweat while exercising, your body will need more water put into it! But don't wait till you're already thirsty to start drinking water--your body needs water even before you feel thirsty! Water helps prevent your muscles from cramping (which feels like a really sharp pain) when you exercise. Water helps keep the fluids in your body in balance, so that you stay healthier. Water is good for your skin and it helps your body use food more efficiently.

4. It's very important to ALWAYS wear a bike helmet when you're riding your bike to protect your head and face just in case you fall. Remember, a helmet can save your life!!

5. Exercise will make your muscles stronger and more flexible. Being more flexible means you can move easier and run faster. All good athletes are very flexible. Strong muscles  means a stronger body and a better use of the calories that you eat. Be sure to warm up and cool down with a stretch before and after you exercise.

6. Safety is ALWAYS important, no matter what kind of exercise you are doing.

                                                                                                                                                                                                                                                                

On The Right Path

Your health is a journey, not a destination. It is one thing to know you want to lose weight, tone up, reduce stress and improve your mental focus, but getting there proposes a challenge and your mind makes it seem confusing at times. Taking the first step can be difficult if you have been in a dis-ease state for awhile now. It's important to gain knowledge about your true self before setting specific goals in order to know how to succeed. With proper knowledge, leadership, motivation and right tools from yourself, you will have the ability to succeed in developing a healthier and more balanced being. It takes a sense of purpose to seek commitment to obtaining balance and maintaining a healthy lifestyle. It's never too late to improve yourself; life lasts a lifetime. Love yourself by dedicating to yourself...Get on the right path! Your path!

KEY POINTS ON NUTRITION

·       The right amount of food per day is the first and most important step to achieving permanent and predictable weight loss through raising your metabolism.

·       Process food leads to new body fat storage.

·       Too much time between meals can slow the metabolism.

·       Five to seven small meals/snacks can maximize metabolic rate and keep body fat loss consistent.

·       Well-planned and spaced meals will lead to steady, high energy levels throughout the entire day.

·       You don’t need to give up any of your favorite foods. If you do, you’ll get frustrated and be miserable. The key is eating reasonable amounts of food, even if they are unhealthy. It’s all about portion control.

·       Don’t eat too little—it will cause your body to slow your metabolism. This is why so many people gain weight after giving up on a diet.

·       Eat a variety of nutritious foods. When you eat, you are fueling your body. A person is bound to fail if they start a weight loss program and the program dictates exactly what foods they should be eating.

·       The type of calories you consume is MORE important than the amount of calories you consume. Because of this, you are either gaining weight, or losing weight.

·       Consider protein bars or shakes for snacks if protein levels are too difficult to achieve.

·       There are different kinds of fat. Some fat is healthy fat. You need fat in your diet to be healthy. Stick to poly and mono saturated fats.

·       Just like fats, there are good and bad carbohydrates. Try to stick to complex, unrefined carbohydrates. These kinds of carbohydrates provide you nutrition and fiber, which keeps you full longer.

Exercise Aides in Reducing the risk of Cancer - Dr.Mercola

 Exercise—If you are like most people, when you think of reducing your risk of cancer, exercise doesn't immediately come to mind. However, there is some fairly compelling evidence that exercise can slash your risk of cancer.
One of the primary ways exercise lowers your risk for cancer is by reducing elevated insulin levels, which creates a low sugar environment that discourages the growth and spread of cancer cells. Controlling your insulin levels and optimizing your vitamin D level are two of the most powerful steps you can take to reduce your cancer risk. For example, physically active adults experience about half the incidence of colon cancer as their sedentary counterparts, and women who exercise regularly can reduce their breast cancer risk by 20 to 30 percent compared to those who are inactive.
Additionally, exercise improves the circulation of immune cells in your blood. Your immune system is your first line of defense against everything from minor illnesses like a cold right up to devastating, life-threatening diseases like cancer.
The trick about exercise, though, is understanding how to use it as a precise tool. This ensures you are getting enough to achieve the benefit, not too much to cause injury, and the right variety to balance your entire physical structure and maintain strength and flexibility, and aerobic and anaerobic fitness levels. This is why it is helpful to view exercise like a drug that needs to be carefully prescribed to achieve its maximum benefit.
It's important to include a large variety of techniques in your exercise routine, such as strength training, aerobics, core-building activities, and stretching. Most important of all, however, is to make sure you include high-intensity, burst-type exercise, such as Peak 8. Peak 8 are exercises performed once or twice a week, in which you raise your heart rate up to your anaerobic threshold for 20 to 30 seconds, and then you recover for 90 seconds.
These exercises activate your super-fast twitch muscle fibers, which can increase your body's natural production of human growth hormone.

Reiki Self Healing Part 1

Reiki Self Healing Part 2

Just Release

Moving on from your daily life of emotionless comfort can be a cosmic transformation in the making. At times people settle just to be comfortable in their own dismay. Challenges, changes, unexpected events are being ignored so one can continue to live in an illusion of comfort; even though happiness in that space of comfort is nonexistent. They willingly accept what their mind at times foolishly perceives to them to be their destined life; ignoring their hunger for change and true happiness. Negative created emotions and thoughts prevent the first step to be taken to journey through their hearts destined potential. One can hold themselves in bondage because of the fear of  the unknown.Why would one fear the unknown, when in this limitless universe the unknown is shaped to benefit you in your quest of living in happiness and love. There is no such existing emotion called fear, it is created in the mind by you. Don't be a co-creator of emotions that will prevent you from claiming what is already in your possession; just take a leap of faith and claim your destined life. Follow your heart and walk in faith. Don't let your mind process the decision before your heart reveals that decision to you. Confusion settles in, and a battle of tug of war begin  between the mind/ego and the heart. But why such confusion? The mind is not always to be trusted, while the heart is. So release the rope, cease the battle, and move forward with what your heart reveals to you. God leads you through your heart and will never let you stray from his commands. And those commands, are to create a purposeful life for you, which is full of miracles and full of happiness. If you are not happy, how can you create happiness for others in your environment. You are living as a robot, in which your actions are controlled by the environment and not by your hearts desires. Just release yourself from this prison that you allowed yourself to be in. Happiness is and should be effortless. Be free and release yourself from lies that your mind has created and live by the truths that have been in your heart. Travel the path of free, be released, and never be in bondage again.