Exercising For A Healthy You

dietary tip

An Exercise a Day Keeps the Doctor Away!


Are you drowned up to the neck with luxuries and means of relaxation to the extent that ‘Lazybones’ has become your second name? You need to be shaken up and brought to terms with the real picture. Not a pleasant one at all, you must wake up to the scene of aging with grace, rather than aging with obesity, diabetes, gastric problems, breathing problems, chest pain, depression, low self-esteem, constipation, joint pains, blood pressure issues, osteoporosis… the list is almost endless! None of those things mentioned will lead to a healthy you.


Running away from exercising is no solution, as it is eventually a harmful choice to your own well being in the long run. Instead explore what exercises you can do to keep healthy. And to your sheer surprise, there are so many simple activities you can do that can amount to exercising! To begin with, walking down to the neighborhood grocery store and giving up the remote control to change between favorite TV channels can be a good bit of exercises! No kidding. These may just be the curtain raiser to pitch you into a better daily routine comprising of more physical activities than you normally engage in. Exercising is always a relative and subjective matter. It is not about torturing your body with rigorous and lengthy sessions of push-ups or weight lifting from day one. Not at all!

healthy lifestyle

Exercising is all about feeling better about you – better self-esteem, better emotional health, and better physical fitness – by way of any physical activity, from sports to simple walking down the road that can catch your body and mind at work. And it should always be a slow and steady process to a disciplined routine, to suit your comfort (interest) zone and within your constraints in terms of time, budget and stamina. Though ideally speaking, regular exercise means vigorous exercise at least three times a week so that you breathe and sweat hard for at least 20 minutes each time, it must never be overtiring as well as it should always be preceded by warm up and cool down exercises for about five minutes.


You can use a simple talk-sing test to see whether you are exercising at an accurate pace. If you can talk while you are exercising, the pace is ideal. If you can sing during exercise, you need to quicken up, and if you can neither talk nor sing during exercise, chances are that you are exercising too fast or too hard. You may need to slow down a bit especially if you are not in the ideal health at the moment. Easy test, isn’t it?


I mention this again because it is very important, it is advisable to cool down for five to ten minutes after an exercise routine, just like warming up. You must drink ample water during and after exercising, and try to avoid exercising two to three hours before bedtime if possible. If you are suffering from any kind of severe pain or breathing problem or any other health problem, you must consult your doctor before beginning with any exercise routine/program. If you are not a member of a fitness club and can afford to become one, then you should seriously consider joining. You don’t necessarily need to have a gym membership to get healthy, however being in that kind of environment can often motivate a person to improve in their healthy lifestyle quest. Going to the gym and constantly seeing attractive physiques can be a great motivator when it comes to having a nice body, and in no time you are the one with the nice too; but you must exercise regularly to keep fit!  Remember this, what you desire can often become reality with hard work and persistence. If you want to get healthy bad enough and do what it takes to get it, then it can be yours. It comes down to how badly do you want whatever it is that you want, in reality a healthy lifestyle can be yours.

The Healthy Benefits of Juicing


Our daily lives have become very unhealthy; and we tend to focus on fast foods and processed meals as a solution to save time in our hectic schedule. We do not get nearly enough vitamins and minerals into our bodies and this often leads to a variety of health issues. Juicing has become one of the best ways to ensure you get all the nutrition that your body needs; and it is a concentrated sources of essential vitamins and minerals that you consume on a daily basis.


There are so many delicious recipes to follow and you can treat a variety of diseases with a glass of freshly juiced fruits and veggies. There are a lot of juicing benefits for every individual, including all the important vitamins and minerals that our bodies need. It will help to fight infections and also protect us against health problems like diabetes, cancer and heart disease. Research has shown for example, that cabbage juice can help protect against stomach ulcers, and cherries can reduce gout and promote movement in all your joints. Cranberry juice can help to prevent urinary tract infections and also reduce the possibility of kidney stones. These are just a few examples of how powerful freshly juiced fruit and veggies are. It can definitely make a big impact on your health. A lot of people are under the impression that they can just buy bottled juices that are made ready-to-drink, but it is not quite so simple.


Bottled juices does not give your body nearly the same healthy benefits that freshly juiced ones do; and the main reason for this is that packaged goods contain a lot of fruit concentrates, not whole fruit juices. Packaged juices must also go through a pasteurization process before they can be put on the shelves, and this usually includes boiling the juice to prevent bacterial infections. When you boil the juice, it destroys a lot of the natural nutrients and therefore decreases the nutritional value that you get. This is why it is better and healthier to make your own juices at home. Citrus fruits also help to treat a lot of health problems and they are a very common choice for juicing. If you take grape juice for example; it contains Trans-resveratrol, which is believed to reduce the risk of atherosclerosis in patients of all ages. It can also reduce the risk of heart disease. Grapes contain antioxidants called Proanthocyanidins; which are located in the fruit’s pit. They contain a lot of Vitamin C and E; so juicing your grapes with their seeds is a very healthy way to go.

Juicing does not have to take up all your valuable time; you can make a glass of freshly juiced fruit or veggies in no time. It will quickly form part of your daily routine and you will notice the health benefits that it gives you in no time. Not only will you have more energy, but you will also reduce your chances of health problems and infections; all while boosting your vitality.

Juicing Benefits: 7 Key Benefits of Juicing

liquid veggie

Who Says There Aren’t Any Real Benefits Of Healthy Juicing



Taking care of yourself should be your number one priority. Many people have this goal but tend to let it slide, don’t drink water, don’t get 5 servings of fruit and 5 servings of vegetables a day. These same people find themselves tired all the time, fatigued, and they tend to get sick a lot more than their healthier peers. Many people don’t realize the absolute power that nutrition has on the body. It’s not just a suggestion, mother nature requires it! We tend to have no problem eating processed foods, soda, energy drinks, and a long list of other things that harm the body more than it helps- but when it comes to the things that would actually make us feel better- we lose all discipline. Why? Usually the reason is upbringing, lack of discipline, and more often than not, getting a nutritional education is something you have to seek out – it’s not just given to you in school (not in any detail anyway), and it’s not enforced unless you enforce it.


If you don’t like to eat 5 servings of vegetables a day, or you think 5 servings of fruit is a bit much (because you are not used to it likely), then there is an alternative way to go. You can condense all these servings into a few smoothie drinks and vegetable drinks a day using a juicer and in no time you’ll start to feel the real energy drink they don’t tell you about. Juicing can be a great deal of fun and with the various vegetables that are good for you (but you may not like) you can always cut it into another vegetable you do like that has a more lively flavor successfully covering up the taste of the one you don’t like and still getting the powerful nutrients it offers. Know you should have peas but hate the texture? Try mixing a handful of peas with some celery. Juices found in the store like V8, are good for you but they still contain preservatives.


Preservatives are responsible for a lot of obesity, unhealthy bodies, and more – bottom line, they don’t belong in our body so why would you put them in the food you put into your body? By purchasing fresh veggies and fruits and either eating them or making smoothie/vegetable juices from them, you not only save your body from the torture of preservatives and malnutrition – you also save a wad of cash over purchasing those things that aren’t good for you – regardless of how good they taste. Also remember, your health is the most important thing.




Juicing benefits are numerous, and can be helpful to just about everyone. The reality is that most Americans have horrible diets that do not meet the body’s nutritional requirements to function at its best. Sometimes bodies do not function properly at all due to poor quality nutrition. This leads to issues such as diabetes and heart problems. There is a way to improve your health by adding more fruits and vegetables. The easiest method to begin incorporating these good foods is through juice. The body absorbs nutrients from fruits and vegetables more quickly in liquid form than through solid. Juicing is the best way to jump start your path to a healthier self.


Benefits of Juicing: There are 7 key juicing benefits. Most of these benefits will be noticed quickly after beginning your juice program. Beneficial enzymes- Juicing is an efficient way to provide your body with helpful enzymes. Increase metabolic rate- It increases your metabolism which can aid in maintaining a healthy weight. Boost immune system- Antioxidants in juice can enhance your immune system, helping you to fight off diseases and reduce need for laser treatment for back hair. Anti-aging properties-The antioxidants also help to combat free radicals which cause your skin to age. Combat depression- Boosted mineral contents of magnesium, potassium, iron, calcium, and folic acid can help alleviate symptoms of depression. Detoxification- Giving your digestive system a rest allows cells to repair themselves and detoxify. Cost efficiency-You will notice this one in your wallet right away. Juicing is more cost-effective than buying pre-bottled juices, plus it is healthy to juice fresh. Juicing for Weight Loss Juicing can be used to supplement any weight loss program.


Though long-term juice fasting is not recommended, you can do a juice fast in order to detoxify your body from all the junk you have consumed and jump start your weight loss program. Once you have detoxed, you will want to combine your juice regimen with other healthy foods including whole grains and lean proteins. Problems of Store-bought Juice You may wonder why you cannot simply drink store-bought juices to achieve these juicing benefits. Most all fruit juices are made from concentrate, which means the sugars are concentrated to increase the sweetness of the drink without adding artificial sugar. Fruit juices typically have around 24 grams of sugar per serving. This increased sugar content and use of preservatives and artificial components is reason enough to do your own juicing. Even V8 juice is made of juice from concentrate, and has added salt and MSG. Juicing is easy enough to do yourself, so do not settle for these unsatisfactory attempts at healthy juice.


Juice Recipes Much of juicing is simply trial and error. Mix some veggies together with some fruit and see how it tastes. For a less adventurous approach, you can take a look at the following tasty and healthy recipes for juice. Cucumber Celery Juice: 4 medium carrots, A¼ peeled cucumber, 1 celery stalk, 1 sliced apple, A½ peeled lemon. Apple Pineapple Ginger Juice: 1 cored and sliced apple, 1 cup fresh pineapple, A½ inch piece of ginger. Potassium Drink: 4 medium carrots, 1 celery stalk, 1 apple, 1 handful fresh parsley, 1 handful fresh spinach, A½ peeled lemon. Juicing is an easy, cost effective, and healthy way to insure that your body is receiving proper nutrients for optimum performance.


Juicing can help you to lose weight, get healthy, and feel good. These important juicing benefits can only be achieved through your own creative use of a juicer and fresh fruits and vegetables. Check out some of my books here for tons of tips on dieting and weight loss.

Mind Over Matter – Fat Loss

christmas fitness

Dieters, Merry Christmas Once Again!


You’ve made it to another year’s end, yeah it’s Christmas! Merry Christmas to all. As the Christmas season draws to an end most folks resolution is to attempt to start out the new year on a diet to lose weight, sadly most of us will fall off our goal and be back in our old habits before January is even over with; Folks it’s a 80% failure rate when it comes to sticking with a new year’s weight loss plan of dieting and exercising for the new year. Don’t be one of the statistic when you have a choice not to be! You can do it, 90% of success is willpower.


A new year can bring a new you if you are mentally determined, plus think how good you will look and feel in the end. You just have to find a way to stay interested and motivated when it comes to getting in the best shape of your life. Don’t think of being healthy as just something you want to attempt to do or just because it will make you look good and feel better for a little while. No, think of it as a lifestyle that you can’t live without because it is the only way to live. With that mindset you will succeed. So if you smoke cigarettes, drink, do drugs and party way too much you will have to make a change for the better; those are going to be things that will definitely cause you to fail at becoming healthy and constantly being in shape. I’m not saying you can’t go out and have a drink and enjoy yourself occasionally, but it certainly can’t be a way of life for you and yet you expect to be in great shape physically. That won’t work buddy!


In my years of working out I’ve personally seen very few individuals who can put on such a show constantly engaging in an unhealthy lifestyle, and yet they are still really successful in the gym. Most of those kind of individuals will work out at the gym or wherever for a while and then they kind of just fade away from the gym and working out scene after a while; the 2 behaviors just don’t mix well together long term. Again, not many folk hitting the rec center can be heavily into unhealthy lifestyle and stay in the best shape of their life, and if you are one of those people that can pull this off it won’t be a long term thing for you. Something has got to give, either you are going to be in great shape and party little, or you are just going to party a whole lot and be in usually fairly to poor physical shape regardless of the outward appearance. You might be skinny or lean for the moment, but that does not necessarily mean that you are in good shape, or the best shape of your life.Think about it, you have to get in the right frame of mind to get in shape and get healthy. We will cover getting in the right mindset for weight loss.


It is true that some of us, when we want to lose weight, we often spend too much time thinking about how to lose weight and what we can and can’t eat, which, is of course, thinking about eating; and if we are thinking about it constantly then we end up eating. There is no doubt that if all we do is think about food, we will gain weight rapidly and enter that terrible cycle of comfort and end another diet badly once again. The biggest problem we have is that when we think about food we think about those types of food which brings us most comfort, burgers, pizza’s ice cream not many of which we would consider in a diet for quick weight loss.


We need to change the way we think, the best weight loss diet will not be just about food it will be about a healthy lifestyle. Very few will tell us what to think, which of course is correct, but we do have to understand what we should not be thinking about. Is food the enemy or is it thinking or perhaps it is time; we eat when we are bored, we eat when we need comfort, and we eat when we are hungry. What we need to do is ensure that we do not need comfort and we do not get bored, there is no such thing as easy weight loss if it was so easy we would not need to do it. We must ensure that we think about what we are going to do when on the diet; perhaps we can get a hobby, or read those books we have never had time to do. It’s important to find activities that focuses on living a healthy lifestyle and it will all tie into weight loss and being your best physical self. You might be interested in activities which promotes family, which may lead to a community magazine which promotes things to do to become more active in your community, which may promote groups of individuals in the community that engage in various activities that will promote healthy living and getting involved in different types of programs in your neighborhood. The possibilities are practically endless. Getting more involved in your community will have you getting involved in more activities which can improve your health and happiness; things such as charity work, helping the old or indigent people in your community, among other things your can do that can get you in better physical shape and help others locally too.


We must occupy our time positively and productively. We should try and not be left thinking about our diet and weight loss, which means thinking about food, if we keep occupied we may also burn more calories. Another good tip is to have lots of healthy snack available, lots of fresh fruifruitt all low calories goodies for us to eat when we get that craving for something to snack on. All healthy snacking which will help with any diet plan. Fresh pop corn has very little calories and is good to just give us that feeling of eating and allow us to snack without adding weight nor tons of empty calories. It may be the case that we cannot truly think ourselves thin, but if we think about what we are doing then we can plan our diets for a quicker weight loss process. You can eat many times a day, in fact that is recommended by nutritional experts, you just have to eat healthy meals and snack that are low on calories and high on nutritional value.



You should have a plan in mind for your diet. A diet that works for your best friend may not necessarily work for you the same way. No two person have the exact same body type or metabolism, you might have a similar body type or metabolism but it’s not identical. So you have to figure out what works best for you. What would be your choice of food from a list of a hundred + different types of healthy meals or snack. Figure what you eat most often or what you like to eat best. The food that you like that are considered healthy make a list of those food, and the food that you like or eat often that are not considered healthy either get rid of them, or find a healthy substitute for them. Get a large list of food that are healthy and figure out a way to plan your meals from them. Make sure your eat a balance diet including plenty of fresh fruits and vegetable, diary and healthy lean protein, low fat carbs and healthy fat. The average serving size of food should fit in the palm of your hand, and you might not think that is much to eat, but eating 5-7 meals and snack daily will really hit the spot and keep you from being hungry. Plan what you will eat and how you will exercise and then do it.



See below, this is a good piece of Ab exercise equipment to have to tone your Ab muscles, check it out:

Try not to spend all your time planning about how you are going to lose weight and get in shape, and then do nothing for a while, if ever. You have to start doing what it takes in order to get into shape and lose weight at some point, and why not now? What is stopping you but you.  Action is required once you’ve thought it over and feel like you are ready to make that move. The sooner you start, the sooner you will start seeing results and feeling better. Let nothing stop you on your way to living life to the fullest when it comes to your health. It’s Christmas! There is no better time to start than now. See you in the gym, in your back yard, your home gym or in the park. Just start! Check out these exercises to get started or to continue exercising if you are already experienced, here.