Healthy Lifestyle For All

11 tips for the Body of your Dreams in 90 days

I read this on my mentor's site, Brian "Hero"sian and found it very useful. Enjoy!!!

For information on the best nutritional products that will assist in developing the "Body of your Dreams" go to jwaller.qhealthbeauty.com
and email me for a Free Health Assessment - jackyeluv@gmail.com

11 Steps that Absolutely Guarantee you'll have the
Body of your Dreams in 90 days or Less!

Get these tips and more on Nutrition 101 Audio Cd's available on
http://www.pro-fitnesstraining.com/

1. Persistence!Violate this step and you'll never achieve permanent results. A study was recently concluded conducted a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

2. Workout around other people.Working out with others will get you about 43% faster results!!!

3. Don't take bad advice.Take ONLY the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!

4. ALWAYS keep an eye on your pulse.When doing aerobic or cardiovascular training! Keeping your pulse inside your 80% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.

5. Surround yourself with winners.One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.

6. Know your outcome.Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

7. Increase you water intake.Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day, your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.

8. Watch where your calories come from.Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK.

9. Increase the number of meals consumed per day.On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.

10. Visualize Clearly and Often.Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).

11. Cardio...Cardio...Cardio.Cardiovascular exercising along with strength training does more for the health and the appearance of the human body than any other form of exercise. You will learn how much and what type of cardio and strength training is right for your particular body and goals at Pro-Fitness. Then refer to step #1 and do it persistently.

By, Brian Herosian
http://profitnesstraining.blogspot.com/

Simple strategies to energize your body and mind - Part 3

For suggestions on the right type of supplments go to jwaller.qhealthbeauty.com
Please contact me at jwenterprises@bww.com for a Free Health Assessment

Boost Your Energy with Physical Activity

Micheline Vargas, DrPH, RCEP
Research Scientist, Nutrition Investigations

“I’m too tired to exercise!” Sound familiar? It’s an excuse people often use to avoid exercise. But the truth is to gain energy, you must spend energy. It may sound strange, but by becoming more physically active, you actually increase your energy level. Over time, the body adapts to the stress of physical activity and becomes more efficient at producing energy – leaving you more energized!
On the flip side, too much exercise can zap your energy. Overexercising taxes your body, which leads to fatigue and possible injury. When beginning a physical activity program, start at a comfortable level and gradually increase the frequency, intensity, and time.
The first step to starting an exercise program is looking at where you are today. How much are you exercising right now? This is your starting point. You can use the new recommendations by the U.S. Department of Health and Human Services (Table 1) as a guide.
Table 1: Physical Activity Guidelines for Americans
Population
Aerobic Activity*(i.e. walking, dancing, cycling, jogging)
Muscle-Strengthening(i.e. weights, calisthenics, resistance bands)
AdditionalComments
Adults(18-64 years)
150 minutes of moderate-intensity activity per weekOR75 minutes vigorous-intensity activity per week
2 days per week8-10 exercises8-12 repetitions
During moderate activity an individual can talk, but not sing (i.e. biking slowly, brisk walk, doubles tennis, general gardening).
During vigorous activity an individual can only say a few words without stopping to catch their breath (i.e. jogging, aerobic dance, biking faster than 10 miles/hour, singles tennis).
Older Adults (65+ years)
150 minutes of moderate-intensity activity per weekOR75 minutes vigorous-intensity activity per week
2-3 days per week8-10 exercises8-15 repetitions
Older adults should include balance and flexibility training particularly if they are at risk of falling.
Adjust recommendations for chronic conditions and abilities.
Children/Youth (6-17 years)
60 minutes or more per day at moderate or vigorous intensity.
Intensity should be vigorous at least 3 days per week.
Exer-gaming activities, such as Wii Fitness, may be included.
3+ days per week of muscle and bone strengthening (as part of their 60 minutes of physical activity).
Activities should be age appropriate
Examples of muscle building include tug-of-war and abdominal crunches.
Examples of bone strengthening activities include basketball, gymnastics, and jumping rope.
Pregnant
150 minutes of moderate-intensity activity for women not currently engaging in vigorous activity.
Healthy women who regularly engage in vigorous-intensity activity may continue.
Consult your health-care provider
Health-care providers should always be involved in activity recommendations and program adjustments.
Disabled
150 minutes of moderate-intensity activity per weekOR60 minutes vigorous-intensity activity per week
2 days per week targeting all major muscle groups.
If disability prevents meeting recommendations the individual should perform to their abilities.
Health-care providers should be consulted for guidance on types and amounts of activity.
*Aerobic activity should be performed in sessions of 10 minutes or more.
These guidelines are minimum recommendations – adding even more exercise will provide greater benefits. For example, increase aerobic activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity for bigger gains. But, don’t forget to increase your program gradually!
In addition to physical activity, changes such as a healthy diet, proper supplementation, and stress management will lead to even greater energy levels and a life of optimal health and well-being.


Micheline Vargas, DrPH, RCEP Research Scientist, Nutrition Investigations
“I’m too tired to exercise!” Sound familiar? It’s an excuse people often use to avoid exercise. But the truth is to gain energy, you must spend energy. It may sound strange, but by becoming more physically active, you actually increase your energy level. Over time, the body adapts to the stress of physical activity and becomes more efficient at producing energy – leaving you more energized!
On the flip side, too much exercise can zap your energy. Overexercising taxes your body, which leads to fatigue and possible injury. When beginning a physical activity program, start at a comfortable level and gradually increase the frequency, intensity, and time.
The first step to starting an exercise program is looking at where you are today. How much are you exercising right now? This is your starting point. You can use the new recommendations by the U.S. Department of Health and Human Services.

*Aerobic activity should be performed in sessions of 10 minutes or more.
These guidelines are minimum recommendations – adding even more exercise will provide greater benefits. For example, increase aerobic activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity for bigger gains. But, don’t forget to increase your program gradually!
In addition to physical activity, changes such as a healthy diet, proper supplementation, and stress management will lead to even greater energy levels and a life of optimal health and well-being.
Micheline Vargas,
DrPH, RCEPResearch Scientist, Nutrition Investigations

Simple strategies to energize your body and mind - Part 2

For suggestions on the right type of supplments go to jwaller.qhealthbeauty.com
Please contact me at jwenterprises@bww.com for a Free Health Assessment


Motion Affects Emotion - Part I


We all know exercise is good for our bodies. But did you know physical motion – exercise – affects your emotions and attitudes? If you’re ready to use exercise to manage your emotions, here are five tips to get you started:
Consistent motion. Some exercises – such as walking, swimming, and jogging – involve repetitive action. This consistent movement pattern can lead to a peaceful state of relaxation. Many athletes refer to this experience as a runner’s high – described as a feeling of tranquility and peace during or after exercise.Quick Tip: To relax your mind as you move, consider performing exercises with a repetitive motion. These include walking, jogging, swimming, hiking, cross-country skiing, kayaking, and rowing.
Hit, punch, pull, lift, or kick it out! If you’re struggling with anger or hostility, challenging activities like weightlifting, martial arts, and racquet sports provide a safe outlet. You can also add interval training to your running, biking, or cardio machine workout. To do this, speed up for three minutes, slow down for one minute, and then repeat. While you are sprinting, you can focus on releasing pent-up emotions.Quick Tip: Hitting, punching, or kicking – when performed in a controlled, approved activity – can help you express your emotions in a positive way.
Spice it up! Sometimes a lack of new experiences and goals leads to boredom or even depression. This lack of motivation can produce stress all by itself. Adding exercise or a new activity may be the key to escaping your rut. Quick Tip: Think of fun and exciting ways to challenge yourself. Sign up for a 5K, marathon, or cycling race. Consider trying something new, like karate, boot camp, or scuba diving. Take golf lessons – and then participate in a golf tournament. Signing yourself up for an event could be just the motivation you need to find new meaning in your movement!
Take a breath. Most of the time, we take breathing for granted. But research shows we should take time each day to focus on our breath. In a 2005 review of breathing research, Richard Brown, M.D., and Patricia Gerbarg, M.D., found deep breathing can:
Decrease depression, anxiety, stress, and psychological disorders.
Decrease eating disorders and obesity.
Reduce blood pressure and heart rate.
Relax the nervous system.
Increase circulation and energy. Quick Tip: Perform deep breathing exercises anywhere: at your desk, waiting in line at the store, or when stuck in traffic. To breathe deeply simply inhale through your nose, place your hand on your abdomen and feel it expand, and then exhale completely through the mouth. Continue this process for one to two minutes.
Stretch it. Most of your day is probably spent in one spot – driving your car, sitting at your desk, or watching TV. To loosen up, treat your body to some relaxing stretches. Stretching has many benefits, including increasing muscle flexibility, strengthening tendons and ligaments, improving body posture, increasing blood circulation, and decreasing stress. Before stretching, do an easy 10-minute warm-up, like walking in place. Stretching “cold” muscles can cause damage. Quick Tip: Use stretching to release tension in your back when watching TV or working at your desk. Sit upright at the edge of a sturdy chair with your feet placed firmly on the ground hip-width apart. Cross your arms over your chest. Twist your upper torso, rotating from the waist to one side, allowing your head and shoulders to move together. Rotate as far as you comfortably can. Hold this position for 15 seconds, and then repeat on the other side. If you’d really like to work on flexibility, try a yoga class.
By Sean Foy, M.A.President,

Personal Wellness CorporationAuthor of upcoming:

The 10-Minute Total Body Breakthrough (August 2009 release).

Simple strategies to energize your body and mind

For suggestions on the right type of supplments go to jwaller.qhealthbeauty.com
Please contact me at jwenterprises@bww.com for a Free Health Assessment


Create More Energy – the Right Way

These days, it seems like everybody needs more energy. A century ago, we slept when the sun set and woke when it rose. Today, industrialization means we lead more demanding lives and sleep is often considered a luxury. We are working more hours, staying up later, and waking up earlier. Our energy tanks have been running on empty for years. But how can we find a way to refuel?The first step to increasing your energy level is understanding what “energy” means. Most of us think of energy as a quick boost to accomplish our plans for the day. You may start off the day slowly and need a “fix” of coffee to get moving. Or, maybe you start dragging in the afternoon and need a “boost” for a full evening of activities. These fixes and boosts are what many of us think of as energy. But in reality, this way of thinking is wrong – it applies a temporary remedy to a much deeper problem. Sure, we all need a quick boost sometimes. However, it should be the exception and not the rule.The deeper energy problem starts long before you crave a boost. Our morning sluggishness didn’t start in the morning; it started before we went to bed. Our afternoon crash didn’t begin after lunch; it began earlier in the day with the foods we ate. Our bodies simply aren’t designed to run in “emergency mode” all the time. We must slow down and re-examine our lifestyles and priorities in order to achieve optimal health and maximum energy.The best way to obtain energy is to create it by living the optimal health lifestyle. Instead of using caffeine and simple sugars for temporary energy boosts, eat a well-balanced diet that provides a continuous source of slow-burning vitamin- and phytonutrient-rich foods. Take supplements to fill in nutritional gaps – they help your body operate at maximum efficiency. Regular exercise, even if it’s walking or climbing the stairs whenever you can, provides strength and long-term energy.Make sleep a high priority. Research shows chronic sleep deprivation can cause high blood pressure, obesity, increase your risk of depression, and lead to a shortened life span – among other health problems.* You also need plenty of rapid-eye movement (REM) sleep, the type of sleep associated with dreaming. If you don’t dream regularly or if you always wake up tired, you may have a sleep disorder and should talk to your doctor. The ideal amount of sleep is seven to eight hours a night.Having real energy on a continuous basis takes planning, and it requires you to make your health a top priority. Creating great wealth just doesn’t make sense if you have no health or vitality to enjoy it. Let’s stop the quick-fix mentality and instead focus on creating long-lasting energy for optimal health.*Consequences of sleep deprivation. Improving Sleep (Harvard Special Health Report). Annual 2008, p. 11.
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute