Monthly Archives: December 2014

Health Fitness Tip For Improving Your Overall Health

Here’s the best health fitness tip I know of – with out a doubt, you can avoid many of the diseases and illnesses that are in near epidemic proportions in America. Millions of people die annually of illnesses that are largely preventable. You can choose to take responsibility for your health. But, will you do it?

When there is a natural disaster, plane crash or other loss of life tragedy in the world, we all stand down in horror, compassion, concern, disbelief and a whole other host of emotions. Generally, after the shock and horror dissipate, people begin looking for someone to blame. But what about the millions of people who die each year of lifestyle related diseases, diseases like diabetes, heart disease and cancer. Do you feel the same kind of horror and shock knowing that these deaths could have been prevented through simple lifestyle changes?

One of the problems in getting the truth out, on a large scale basis, is special interest groups. Many groups are much more interested in promoting their own money making agenda than promoting your health. For example the ADA (American Dietitians Association) has helped educate the public and develop nutritional guidelines for schools and hospitals.

Is there a problem with this? Well, one tiny weenie little problem is that the ADA has received substantial contributions from companies like M&M Mars, McDonalds, and Coca-Cola. Are these the organizations you want to be influencing the nutritional guidelines for yourself and your children?

Health and fitness does not need to be complicated. We can boil it down to about 5 principles.

Health Fitness Tip number 1
is if you want to be healthy eat as many raw, whole foods as possible. In fact people on a plant based living food diet don’t have to worry about counting carbs, fat or protein for that matter. They can pretty much eat as much as they want, when they want, while all the while maintaining their weight at a healthy level. Most people don’t realize that cooking food over 118 degrees Fahrenheit kills all the enzymes. Enzymes are necessary for the healthy operation of all your body functions, so it’s important to provide your body the enzymes found in living raw food.

Health Fitness Tip number 2 is drink plenty of pure water. The human body is about 70% water and contains about 80 quarts of water. That’s 20 gallons per 150 lb person. Water is necessary to cleanse, nourish and regulate the cellular function. We are only as healthy as our cells.

Health Fitness Tip number 3 is breathe fresh air. Without oxygen we will die. Our body is compiled of 100 trillion cells, each cell needs an adequate food and waste disposal system. By providing the right amounts of nutrition, oxygen and water you will keep your cells healthy and functioning optimally.

Health Fitness Tip number 4 is get plenty of sunshine. I know, I know. We have been led to believe that the sun is bad and the ultraviolet light causes cancer. I am certainly not recommending being foolish…there is a big difference between abusing your body through over exposure to sun and taking in healthy periods of sunshine everyday.

After all, I wonder why God created our bodies to require sunshine to manufacture vitamin D. The human body can generate 10,000 to 12,000 international units (IU) of vitamin D from one half hour of sun exposure. Contrast that with the recommended daily allowance of vitamin D which is only 200 to 600 IU each day.

Finally, Health Fitness Tip number 5 is exercise. Exercise keeps the lymph system moving through out the body. This is essential because the lymph system has no pump of its own. It depends on you to keep moving, to keep it moving, and cleaning up the cellular waste.

Exercise, both aerobic and weight bearing, keep muscles, bones and the cardiovascular system strong. Unfortunately, the most exercise many people get is getting off the couch to find the remote control. One of the saddest problems that occurs with lack of exercise is what happens to the elderly. With lack of exercise we gradually get weaker and weaker over time…in the elderly this results in an increase in osteoporosis, muscle weakness and consequently falls and hip fractures. Once a hip fracture occurs there is often a downward spiral towards death. Eating right and exercising can help prevent this problem.

So you see, keeping healthy and fit does not have to be complicated. It’s actually pretty simple: Just do what your mother use to tell you. “Eat all your fruits and vegetables, then go outside and run around in the fresh air and sunshine.” Mom knew what she was talking about.

Health Benefit of Exercise – The Wonder Potion

The health benefit of exercise is well documented. People who routinely exercise feel better all over – mind and body. Apart from a few sore muscles from time to time, people who exercise regularly, consistently report that exercise makes them feel more alert, less fatigued, more energized, and stronger.

However people report on more than just the physical benefit of exercise, there are mental health benefits as well. Many people think they look better after exercising… even if they have not exercised regularly. That’s likely because exercising improves one’s mood, increases confidence and produces greater self esteem because of the endorphins…those mood altering hormones that are released during a workout.

Eating healthy and exercising, go hand in hand. One could say that these two components are the elixir of a long and healthy life. So stop looking for the fountain of youth in magic potions and lotions that only make your wallet leaner and start exercising and eating a whole food living food diet.

You’ll find that getting back to the basics…whole living foods and moderate exercise…will make you feel younger, stronger, more energetic and fight disease. As early as 400 BC Hippocrates, the father of medicine, was teaching his students and patients that:

“All parts of the body which have a function, if used in moderation and exercised in labours in which each is accustomed, become thereby healthy, well-developed, and age more slowly, but if unused and left idle, they become liable to disease, defective in growth and age quickly.”

Current research supports Hippocrates’s observations from over 2400 years ago. Some specific health benefits of exercise include helping the body utilize insulin more efficiently and therefore exercise is useful in controlling type 2 diabetes. Exercise also helps prevent and protect the body against heart disease and stroke. Who wouldn’t want to reduce their risk of those diseases?

Another major health benefit of exercise is its role in fighting obesity…which is linked to numerous health related issues and diseases. In America, $100 billion per year are spent on obesity related health care costs and two out of three adults are overweight. To say obesity is a huge problem in the United States would be an understatement. Regular, moderate exercise and eating a healthy diet are the answers to the obesity problem and all that entails.

The health benefit of exercise varies depending on the type of exercise. For example, a benefit of aerobic exercise is a stronger cardiovascular system and a reduction in body fat. A benefit of weight training is strong muscles and bones. For seniors, weak muscles and bones may contribute greatly to a decline in health. So the health benefit of exercise and eating a whole food, plant based diet is not just for the young and the athletic, it is the elixir of good health and longevity for people of all ages.

What Can Fitness Training Do for You?

Fitness Training – Fitness is necessary to achieve the broad goal of improved health and general well-being. It’s part of a bigger picture that incorporates efforts to live a healthy lifestyle – balanced / healthy diet, avoidance of vices, and regular exercise.

By focusing on the exercise aspect of the entire package, you will find your body image improving and energy levels rising.

Fitness training can be split into four elements: aerobic exercises, muscular fitness, flexibility and stability & balance.

Aerobic exercises are exercises geared towards improving the body’s capacity to use oxygen (or aerobic capacity). These exercises benefit the cardio and respiratory systems. If these systems are working well, they can efficiently transport oxygen and nutrients to all parts of your body. Examples are running, biking, or dancing.

Exercises for muscular fitness are geared towards strengthening them and increasing their capacity to do work. If your muscles are fit, you are able to carry heavy loads without much effort. Examples are lifting weights and use of resistance equipment.

Flexibility is your joints’ ability to perform their whole range of motion. Fitness training exercises that lengthen your muscles will improve your flexibility. Example, stretching exercises. Yoga and tai-chi also promote flexibility because of the positions they assume during the sessions.

Stability and balance use the strength and fitness of your core muscles – those at the center of your body, which is your center of gravity. These muscles are your lower back, abdomen, pelvis and hips. These muscles provide the support your body needs for all its movements. If they are conditioned, they prevent your from tripping or falling – a danger most elderly face. You will also avoid back pains.

Other benefits include increased energy level and metabolism plus, all the other documented health benefits of regular exercise: lower risk of hypertension and heart diseases, lower cholesterol level and cancer, as well as increased immunity and a general sense of well-being. And not to forget, a slimmer, better appearance.

Of course, these benefits go beyond better health and increased level of fitness. They spill over into your work (better performance and productivity), family life (strength and better mood) and quality of life. If you engage in fitness training, you are working for a healthier, now.
Fitness Training Tips

Before starting, always consult your doctor first. He will be able to tell you your fitness level and will help you manage if you have a health condition.

There is a lot to learn when first getting started with your workouts. Consulting a certified personal trainer or coach would be ideal. He should be able to help you lay out your fitness goals and objectives and your overall program, including what exercises to begin with and how to increase the intensity and length of your sessions.

Always start small and work your way up to higher intensity and more demanding routines. There is no rush. Your body needs time to adjust and keep up.

You have a lifetime ahead of you to train and to reap the rewards of your effort.

Exercises Every Weight Trainer Should Know

Don’t make the mistake of thinking that weight training is only done by muscleheads who spend way too much time in gym. In reality, everyone of every stripe, man or woman, can benefit greatly from regular weight training. Besides simply making you stronger, it actually improves your bone density and even increase your energy levels.

There are a ton of weight training exercises out there, and it helps if you explore them all. But the absolutely most beneficial ones are the “compound exercises” that work a group of muscles and use several joints at the same time. These exercises give you more of a workout in less time than “isolation” exercises, which might only work one or two muscles at a time.

Here are exercises that all weight trainers should get to know very well.

Pull Up – This old standard is surprisingly effective in targeting your back muscles. Pull ups can be a little difficult for people who are just starting to work out. Most experts recommend that you perform between eight and ten every set, but some may have trouble performing one or two. Don’t get discouraged if this exercise is a little difficult for you. Instead of doing three sets of ten pull ups, you might start out with five or six sets of just one or two pulls ups. As you get stronger and more developed, you should be able to do more and more over time.

Bench Press – The bench press where you use a barbell or a set of dumbbells, and, lying on your back on a bench, lift the weights from your chest to the sky. When doing this exercise with a barbell, it is important to have someone “spotting” you. This person should just make sure that you don’t lose control of the barbell while you are lifting it. You should switch between doing this exercise with dumbbells and doing it with a barbell to get the most benefit.

Squat – The squat is sometimes called the “king of exercises” because it probably works more muscles than any other workout. The squat works by balancing a barbell on your shoulders, stabilized by your hands, and squatting down and standing back up. Alternatively, you can do this exercise by holding a pair of dumbbells by your side. Make sure you go all the way down. A “half squat” or “quarter squat” won’t give you as much benefit.

Deadlift – The deadlift is where you bend over to pick up a barbell on the ground. Proper technique on the deadlift is a little tricky and difficult to describe, so it’s best to ask someone who has experience working with weights on what the best way to do it is. When doing the deadlift, it’s important to do it fairly slowly, like with most exercises. Try to take about two second to lift the weight up and another two seconds to put the weight down. If you do the motions too rapidly, then you are moving the weight with momentum, not your muscles.

Chris McCombs is a personal trainer who offers an online Personal Training Directory for exercisers who want to find quality fitness programs in Southern California. Chris also offers Laguna Niguel Personal Training services for people who want to build muscle and shed fat rapidly.

Things to Keep in Mind When Exercising Outdoors in Warm Weather

Not all exercise takes place in the gym. In fact, walking or jogging around in the great outdoors can burn just as many calories as jogging on a treadmill, and as a bonus you get to do some sightseeing. But in the summer months or any time it is particularly warm, it is vital to take a few extra precautions to make outdoor exercise safer for you.

Here are some of the most important things to keep in mind if you are exercising in warm weather.

Hydrate – If you have read anything about health of exercise, you have probably heard “drink more water” a million times. But even so, it is so important that is really bears repeating. Especially while working out in warm weather, drinking plenty of water is vital. Drinking enough water will help you exercise better, feel better, and prevent heat stroke. It makes it easier of you have a water bottle with a “sport top” so that you can just drink on the go.

Make Sunscreen Your Best Friend – Choosing the right sunscreen and applying it liberally is vital. If you wake up the next morning with burns on your body, it just might put the brakes on your fitness plan for a while. Try to choose a sunscreen that are specifically designed for being active and sports. They are designed not to run as much, so they won’t sting your eyes when you start sweating. You should also try to reapply every thirty to forty minutes. If you do get burned, be sure to apply aloe vera to the affected area to minimize pain and moisturize. Taking care of you burns can also help prevent them from turning into anything serious.

Wear Comfortable Clothing
– You need to make sure that you clothing facilities your outdoor exercise as much as possible. Cotton is a popular choice, because it breathes well and allows for a lot of mobility. You should also preferably wear thin socks so that your feet aren’t too insulated. Sunglasses that are able to fit snugly to your face are also a must. It’s wroth it to also invest in a sports band that helps keep the sunglasses in place, because they are just flying off your face when you try to go jogging, you will probably choose to go without them.

Don’t Exercise in the Middle of the Day
– When most people plan to exercise on the weekend, they usually choose to sleep in on their day off and then roll out of bed whenever it suits them. But this usually means exercising in the middle of the day, right when it is hottest. It is much healthier to either wake up a little earlier and exercise when it isn’t at hot. Or alternatively, you could start exercising at dusk when the day starts to cool off a bit.

Christopher W. McCombs is a Laguna Hills Personal Trainer. Who helps his clients lose weight and build muscle through very unusual and very effective techniques. Chris also offers Marketing Personal Training Services for personal trainers who want to cut back on their hours while increasing their income.

Effective Resistance Training To Strengthen Your Arms

This is an effective resistance training exercise that builds strength on your triceps muscles. Pushing the pulley while on an inclined bench will definitely target your triceps. The exercise is quite easy and can be done by beginners.

Start first with your stretches and warm-ups before you do this exercise. Set the weights on the pulley to a level that you can easily push without causing too much strain. Attach a straight bar on the pulley and place an incline bench in front of the pulley with the back towards the machine. Lie down on the bench with your back and neck flat and straight. Reach your arms overhead and hold the straight bar in an overhand grip. Position your hands less that the breadth of your shoulders. Push on the bars until your forearms are at face level with your elbows at a 90?-angle. Keep this as your starting position.

Exhale as you flex you triceps and extend your arms keeping your upper arms in position. Keep your back on the bench and do not close roll your shoulders forward. Stop when your arms are fully extended in front of you and hold it for a second. Inhale as you slowly return to starting position without releasing the tension.

Do with the recommended number of reps and sets. You can do this exercise with the use of a curved handle bar or with the use of one hand. Train one arm after the other and make sure you do the same amount of reps for each arm to avoid lagging to make sure you are getting the effective resistance training you need.

Authored by Douglas Parker of the Insanity Workout Place. Home of Insanity Shaun T’s best full body workout.

Easy Ways to Walk More

One of the biggest mistakes that most people make when starting their exercise program is assuming that the only time that you have to thinking about exercising is when you go to the gym, or that exercise has to be very intensity in order to be effective. While that kind of heart pounding exercise can be very important to an overall fitness strategy, including some exercise throughout the day that is very low intensity can also be effective in losing weight and increasing you overall fitness level.

Probably the best and the easiest way to achieve more low impact exercise is by walking more in your daily life. Here are few tips that anyone can use to walk a little bit more every day.

Don’t Lounge Around During Work Breaks – Most people don’t realize that during work breaks is the perfect time to get a little more exercise in. Especially if you work in a office job that involves sitting in front of a computer all day, it is imperative that you use your breaks not just sit around eating, but being a bit more active. Walking around during you breaks won’t just burn more calories, they will also help you feel more refreshed for work, and ultimately be more productive.

Wear a Device that Counts Your Steps – A pedometer, or a small device that can count how many steps you take throughout the day, can be your best friend in fitness. In fact, studies show that if you wear a pedometer, you are more likely to make an effort to get more walking in throughout the day. It seems that when you can actually see how much walking you do, you become motivated to actually walk more. Some advanced models not only tell you how many steps you made throughout the day, but also estimate how far you walked and many calories you burned through walking.

Park in the Back of the Parking Lot – When you go shopping at the mall or the grocery store is a fantastic opportunity to get a bit more walking into your daily life. When most people go shopping, rather than simply parking in one of the spaces in the back, where parking is abundant, they wait until a space closer the store’s entrance opens up. But if you are serious about walking a lot more throughout the day, it is to your advantage to just take one of the spots farther away from the store. Not only will you get in a nice stroll to and from the store, but it will much easier to find a space.

Walk with Family and Friends – Probably the biggest problem people have with starting an exercise program is that they fear it will take away time from their friends and family. But really, there is no reason why exercise can’t be a social activity. Rather than watching television with your significant other when you get home from work, take a walk around your neighborhood. You might just be surprised to see how much sightseeing there is to do just within a block of your home.

Fitness Expert Chris McCombs is a North Hollywood Personal Trainer. While walking out of a burrito joint Chris discovered a radical approach to burning fat at a rapid rate which he helps people all over do today. Chris is also a personal trainer marketing expert and helps personal trainers and other people in the fitness industry to triple their income and cut their work hours by more than half.

Important Considerations For Exercise Newbies

Hey, even marathon runners had to start somewhere. And when they started, they were probably just like everyone else who was new to exercise: a little overwhelmed by all the information on fitness out there and wondering if they were able to actually stick to a fitness routine. But with a little tenacity, hard work, and guidance, anyone can successfully enter into the world of health and exercise.

If you are just beginning in fitness, here are some of the most important things to keep in mind.

Don’t Mind the Sore Muscles – Everyone who exercises with any degree of regularity will get sore muscles from time to time. In fact, some soreness can be a good sign, because it means that your muscles are working hard to recover. However, the soreness is the worst for people who are just starting out. Because your muscles just aren’t accustomed to that kind of physical activity, they are more susceptible to aching after a good workout. In fact, you might even have a difficult time doing simple physical activities, such as walking or lifting small objects. Don’t worry, the soreness goes away after time and doesn’t get as bad as you become more accounted to exercising on a regular basis.

Go Slow and Steady At First
– Some people who are exercising for the first time make the mistake of being too ambitious. While it’s good to progress through your fitness rapidly, trying to do too much too soon can actually be harmful for your body. Lifting more weight than what you are ready for or trying to sprint for too long wont lead to anything but muscle cramps and exhaustion. While you should of course be exerting some effort, you shouldn’t be straining yourself quite yet. Try to take it a little easy until your totally familiarize yourself with your workouts and how it feels to be physically active.

Try Lots of Different Exercises
– As you are just starting out exercising, it is important that you explore the many ways that you can work your body. Some people try one exercise type and just stick with that their entire life. While this is certainly better than no exercise at all, it is actually better for your fitness level if you have lots of different exercises in your repertoire. So one day you might try some light cardio, the next you might try your hand at weight training, and the next your might try your hand at pliometrics or stretching techniques. By exploring all the exercise has to offer, you teach yourself how to use your body in a very physical way and also what kind of exercises you prefer.

Get an Exercise Partner – It helps if you can find someone else who can exercise with you. By having someone else who can work alongside you have more motivation to work out at your scheduled times. If your partner has more experience exercising than you do, you also have an excellent way to learn about the proper techniques of exercises.

Fitness Expert Chris McCombs is a Los Angeles Personal Trainer. While walking out of a burrito joint Chris discovered a radical approach to burning fat at a rapid rate which he helps people all over do today. Chris is also a fitness business expert and helps personal trainers and other people in the fitness industry to triple their income and

The Benefit Of Weight Training

In this article, on the benefit of weight training, also known as strength training, we will discuss some reasons why you may want to add weight training to your regular health routine.

Let’s define our terms before we go any further. Weight training is usually done with free weights (dumbbells and barbells) or strength training machines. Strength training machines like those made by Bowflex, Nordic Track, HealthMax, and BodyCraft generally have a system of weights, pullies, straps and bars that mimic the effects of free weights.

These home gyms and others like them are becoming more popular as busy people want the convenience of being able to get a good work out at home where they can get on a machine or go to the fridge when they want to.

To get the most benefit of weight training it is important to follow some general principles. Proper form and breathing are important to the success of your weight training program. While exercising you should exhale while contracting the muscle (exerting energy) and inhale when releasing the muscle. Not breathing properly while lifting heavy weights can result in increases in blood pressure that may be harmful.

Form is also important to the overall success and safety of your work out. Good form means you are in control of the weight at all times, using smooth – not jerky – movements. Never let the force of gravity or the momentum of the weight take control. Knees and elbows should never be locked and the back should be kept straight.

The American College of Sports Medicine offers some specific guidelines for developing a training program to gain the most benefit of weight training. They state:

“One set of 8-12 repetitions of eight to ten exercises that condition the major muscle groups at least 2 days a week is the recommended minimum.”

The proper way to do weight training is to use exercises which isolate each of the various muscle groups, starting with the large muscles and then working the small muscle groups. Gaining strength requires the muscle to be stimulated more than it’s accustomed to. This can be done by gradually increasing weight, resistance, or repetitions.

Some of the benefits of weight training include:

  • Increase stamina and overall performance
  • Stronger bones
  • Stronger muscles including the heart
  • Staying strong as you age
  • Maintaining or improving flexibility of joints
  • Restore balance and reduce incidence of falls
  • Improve quality of sleep
  • Improve psychological well being
  • Improved glucose control
  • Maintain healthy weight

As you can see the benefit of weight training is vast. The benefits mentioned in this article are just a few of the reasons to consider adding this form of activity to your regular health regimen. As with all exercise programs, check with a doctor and health professional before you get started to make sure you have a program that will work for you.

To your health and strength.

Discover the Benefit Of Aerobic Exercise

Other than the obvious physical benefit of aerobic exercise there are numerous other benefits. In this article, on aerobic exercise, we will discuss some reasons why you may want to add aerobic activity to your daily “to do” list.

First, let’s define what we mean when we use the term aerobic exercise. Aerobic means with air or oxygen. Further, the American College of Sports Medicine defines aerobic exercise as, “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.”

Some of the specific types of aerobic exercise, also known as cardio exercise; are walking, jogging, aerobic dancing, bicycling, swimming, rebounding, stair stepper machines, elliptical machines etc.

The benefit of aerobic exercise occurs because your lungs and heart are overloaded with an increase in the amount of oxygen that is transferred to your blood for dispersal to all your cells. Since oxygen itself is very healing, the increase in the oxygen load to the cells stimulates them to “clean house” so to speak. During aerobic activity the cells begin eliminating toxic waste material and rejuvenating themselves. Healthier cells mean a healthier body.

Naturally, a benefit of aerobic exercise is a stronger and more fit cardiovascular system. Your cardiovascular system is comprised of your heart, blood, and blood vessels. A healthy cardiovascular system efficiently transports oxygen (via the blood) to every organ and cell in the body and in turn removes waste products.

Some of the other benefits of aerobic exercise include:

  • Improved utilization of insulin and glucose tolerance
  • Lower blood pressure
  • Overall healthier cholesterol levels
  • Reduced body fat
  • Increased stamina and overall performance
  • Reduced risk of developing colon and breast cancer
  • Improved psychological well being
  • Decreased depression
  • Decreased anxiety

If you are planning on taking advantage of the health benefits of aerobic activity make sure you check with your doctor first. It is important that you have a plan that is right for you. However, to get the most benefit of aerobic exercise, the Cleveland Clinic recommends performing the activity for 30 to 60 minutes, three to five times per week and that you choose an activity you will enjoy! Don’t wait any longer; make a plan now to enjoy the benefits of improved health, through the benefit of aerobic exercise.