Simple Health Cures

    The 5 Principle of Exercise:

1. Flexibility Training:

Most people are familiar with stretches as in reaching for your toes and holding the position when you feel tightness. This is called static stretching and is the most basic form. Current advances in flexibility now incorporate assessments and more technical styles of stretching as well as mobility exercises.

Stretching and mobility exercises maintain proper joint ROM ( range of motion) and proper length-tension relationship between groups of muscles. What does this mean for you? That you will maintain proper posture and your ability to move your body through enough range of motion so that you can accomplish whatever tasks you need to do in your life. Whether your playing golf or looking behind you before back your car up, maintaining proper flexibility is important for everyone.

2. Core Training:

Although some ignorant fitness professionals would have you believe otherwise, the “core” is not simply a new way to refer to your abdominal muscles. The core musculature includes the abdominal muscles that wrap around your mid-section but goes beyond the abdominal muscles to include the muscles of your hips, your lower back, your pelvic floor, your diaphragm as well as the muscles that attach all the way up the spine to your neck.

There are 29 core muscles in all. This group of muscles provides the foundation of movement as well as the proper transfers of force from your lower body to your upper body and vice-versa. Strengthening them with properly progressed core exercises can help protect your back from injury, improve exercise performance and give you better balance and stability.

3. Strength Training:

Strength training is important because it builds muscle which keeps your metabolism high, and also for helping you maintain your strength as you get older. Whether you want to play with your kids, carry groceries or ace your buddy on the tennis court, strength is important.

As you become more advanced, you can adjust the set and rep range to meet your goals. It is also important not to exercise the same muscle groups every day. Muscles need at least a day ( if you’re doing a total body workout) or two ( if you’re working one or two body parts per session) of rest to repair and rebuild.

4. Aerobic training:

Walking, jogging and bike riding are all examples of aerobic exercise. There are in benefits to aerobic exercise which include helping your heart pump blood more efficiently and increasing your stamina ( aerobic capacity).

Contrary to what many believe, aerobic exercise is NOT the best way to burn fat or improve your stamina. Interval training has been prove by research to be superior to aerobic exercise in both of these areas. However, aerobic exercise can be a great way to work up to more intense and beneficial forms of exercises or add variation to your routine. Just don’t make the mistake of using aerobic as your primary form of exercise or you’ll miss out on many of the most powerful health benefits exercise has to offer you.

5. Interval Training:

I’ve saved the best for last! Not only only is this my favorite style of training, but research shows that it’s the best way to dramatically burn fat and improve your cardiovascular fitness. Interval training is the alternating of sort bursts of high-intensity exercise with gentle recovery periods. This is really both aerobic and anaerobic training together, but the research show that the anaerobic phase is responsible is more important. The result of this style of training are thought to be the result of an increased metabolic rate and increased human growth hormone (HGH) production.

An example of interval training is to sprint on the bike for 15 seconds and gently pedal 45 seconds to recover before repeating the sprint. You would repeat this cycle from 5-20 minutes depending on your goals and level of fitness. These short bursts of exercise done at a very high intensity can help you reach your optimal weight and level of fitness in a shorter amount of time, as well as dramatically decreasing the amount of time you spend exercising. The only draw back? It’s hard!

    Obesity is a growing epidemic in the United States and many people are trying to lose weight. With the busy lifestyle of people all over the country with work, school, and families, people want to know ow to lose weight quickly. Although losing extreme amounts of weight will not stay off long, you can still in a healthy manner lose weight quickly. There are two main things to keep in mind for losing weight and that is proper dieting and losing calories through working out.

As far as dieting goes, you should cut out all junk foods and processed foods such as chips, soda, candy, etc. Foods should all be whole and natural. The best foods for losing weight are chicken, eggs, milk, lean beef, and oats. These are filling and high in protein which is great for women diets. The reason that women that are dieting need more protein is because most do not weight life and they require additional protein. A moderately high protein, medium carbs, and low fat diet is the most common and proven to be the best and quickest way to easily lose weight.

Workouts can be either using weights, but to lose fat quickly, it is best to stay with doing cardio exercises only. The way to lose fat is simply having less calories eaten compared to the calories being burned. Cardio workouts increase the amount of calories burned which means more pounds of weight are lost compared to other means. Great workouts for cardio are the elliptical machine but the best fat burning workout is doing interval sprints. For example, running for 60 seconds followed by a 30 second walk. This will make the body burn extreme amounts of calories and also spike up the metabolism making the body naturally burn more calories.

There are many different ways to diet and workout, but keeping things simple will help lose the weight quickly. Starting with simple changes to diet and slowing becoming more active will build motivation and a strong foundation. After a few weeks, it all becomes a habit and almost second nature. You will feel better and excited about losing weight and in no time quickly lose all the weight that was planned to be lost. An important last tip is to always consult your general doctor on what you plan on doing and what you will eat and how your workouts will go.

   Here is one of the biggest reasons to pay attention to your fitness: diabetes. For those of us that have been diagnosed with diabetes, it is crucial to have strong fitness goals. For folks who are overweight, engaging in a fitness program may slow or prevent the onset of diabetes.

There is an epidemic quickly spreading throughout the land. The disease is Type 2 Diabetes, also known as adult onset diabetes. While it has a different physiology than the juvenile onset Type 1, the implications over time can be just devastating.

Type 2 Diabetes can be brought on by any number of factors, not the least of which is a sedentary lifestyle that lacks any kind of fitness regimen. As the body works to process the excess sugar in a person who is living a lifestyle high in sugar and low in exercise, the pancreas eventually surrenders and decreases the amount of insulin it is normally able to produce. This has far reaching implications for the circulatory and nervous systems. In addition to the increased chances of heart attack and stroke, the damage to nerve endings can affect the feet and legs, sometimes with dire-consequences.

That’s the bad news. The good news is that if it is caught early enough, the onset Type 2 Diabetes can be slowed or even reversed with a change in diet and a steady fitness routine. it is well documented that engaging in cardiovascular exercise combined with some weight can have profound fitness/ diabetes implications. People have been able to stop taking diabetes or blood pressure medications altogether because they chose the path of fitness. Fitness goes up and the chances of diabetes goes down. It really is that simple!

Diet is also a big part of health picture. When you start a fitness routine, it’s important to give the body what it needs for energy and muscle building. Developing proper nutrition plan is key. This combination of good nutrition and regular exercise will work to greatly reduce your chances of developing diabetes.

Fitness is something that is only a worthy goal, but a necessary component of a healthy and active lifestyle. If someone told you that you could increase your lifespan by years and avoid the effects of a debilitating illness like diabetes, of course you would be interested right? Take the time right now to affirm your goal of a healthy, long, life. Doing so now will help you avoid the enemy of fitness: diabetes!!!

  Every one has a busy schedule and we don’t have time to workout. the first strategies in improving your health is finding the time to exercise. Doing the same workout over and over can get boring and are unlikely to see the improvements.

   Here some of the ways to maximize your workout:

   1. Be consistent:

   Maintain consistent time for exercise workout. Studies have shown that 60 minutes of a workout is best. You can do at 30 minutes of exercise to experience any benefits of weight loss in the beginning. Slowly you can increase the workout time if you become convenient with 30 minutes.

   2. Maintain proper posture:

   Maintain the proper posture during the workout to burn out the calories. Bad posture may lead to injuries and muscle pain. More importantly, bad posture prevents you from burning calories.

   3. Be cautious:

   If you are exercising for weight loss, consider weight bearing exercising. Non-weight bearing exercises like swimming and bicycling are not as efficient for weight loss.

   4. Emphasize breathing:

   During a cardio workout, check your breathing. During this workout, full breaths will deliver as much oxygen as possible to the working muscles, making them more efficient. When strength training, take full breaths during each exercise, exhaling on the exertion and inhaling as you release. You should never workout so hard that you can’t talk or begin to faint.

   5. Increase your intensity:

   Starting with low intensity, you have to increase the intensity of workout regularly. If you are doing workout with weights, add weights to your cardio routine and you can see the result in three to four weeks. You should feel difficult to talk to the person next to you, if you are doing with the ideal intensity.

   This prevents you from measuring your pulse or heart rate monitor. If you can talk to the person next to you comfortably, then it means you are not working hard enough. But you should not go beyond the limit in increasing the intensity of workout.

   6. Start with walking if you are overweight:

   If you are overweight, start your workout with walking as it is an excellent choice. Once you are fit with walking, you have to increase the intensity of walking.

   7. Do not exercise on empty stomach:

   You should not exercise with empty stomach. your body will not workout efficiently with entry stomach as you may feel tired.

   8. Listen to music or something that motivated To you

    Music is a great reliever. music can make the workout more fun and listening to music gives extra burst of energy to workout hardest.

   9. Swimming:

   Swimming is one of the best exercises working all the major muscle. But it exposes you to large amounts of chlorine which is present in most swimming pools. Select fresh water to swim.

   10. Listen to your body:

   If exercise worsens symptoms, change your workout program or if need: stop doing. As your health and energy improve, you will be able to tolerate larger amounts of aerobic exercise.

   11. Stretches:

   Apart from the aerobic exercises and other exercises, stretching is important for getting more out of your workout. Stretching assists in muscle recovery from strenuous workouts and can prevent pain and discomfort. Your entire body feels more comfortable when you have strong and flexible muscles.

   12. Exercise at right time:

   Exercise when you have the most energy rather than working at a time when you are exhausted completely. Work with your body’s natural energy levels.

   13. Drink plenty of water:

   Water helps you lose weight. It helps fill your stomach to stop your hungry. Your entire body slows down and works loss efficiently when your body becomes dehydrated. It is important to replace the lost water after a workout as working out causes dehydration.

   So you’ve made the decision to lose weight or cut out sugar or start exercising, but it’s no point starting mid way through the day so you put it off until tomorrow. You wake bright-eyed and bushy tailed the next day with all good intentions and then someone or something crops up and puts temptation in your way so you allow yourself just one more day of self indulgence and decide to start again…tomorrow!

The following morning you then convince yourself there is no point starting mid way through the week, so you allow the rest of the week eating everything you can get your hands on and not doing one ounce of exercise because you will start on Monday!

You may be able to relate to this, I certainly can…the problem is that day never arrives, there is always something getting in the way…you may even be a few days into your new healthy regime and had one treat or missed one training session and this sparks a major blow and a promise to start again tomorrow, after eating everything you can get your eyes onto!!!

1. Start Today:

In fact start straight away…As soon as you have made the decision to lose weight, tone up or get fit, don’t put it off. Maybe you have made the decision while eating a packet of chips or eating chocolate. Put whatever it is down, even better throw it out and start straight away. Maybe even put your running shoes on and head out for a walk or run depending on your fitness level.

Whatever you do don’t put it off and have one more treat or even one more day of indulgence, this will make it so much harder for you in the long run. You will feel much better and more in control if you resist temptation from the get go and set yourself on the path to succeed right now.

2. Set A Goal:

It’s much easier to start and stick to something if you have a good in mind. This means actually writing the goal down, telling your family and friends about it and actually visualizing achieving that goal. Take some time out and close your eyes and imagine you have already achieved what it is that you want. How does it make you feel? Who is there? What are they saying to you? And what are you saying to yourself? What can you see, taste, smell and feel?

If emotionally charge your goal you will make it more real and this will give you more motivation to achieve it. Don’t just do this visualisation once, it also part of your daily routine.

3. Prepare:

Sports and fitness models Kelly Rennie and Justine Switalla talks about preparing their meals in advance and always  having healthy snacks, protein and their meals with them where over they go. If you make your meals in advance or at the very least have a plan of what you are going to eat you are less likely to skip meals or grab for something unhealthy as you will be suitably topped up and if not will have something healthy with you to snack on.

If your goal is exercise related you can get prepared by having your exercise gear ready to go when you wake in the morning or take it with you to work so you can go straight from your job to the gym or out for a run, swim or whatever it is you decide to do.

4. Keep Hydrated:

Often people mistake hunger for this! If you have just eaten or it’s less than an hour and a half since you last ate and you still feel hungry, try grabbing for a glass of water instead of a snack and then wait for 20 minutes, you will probably find the hunger subsides

Keep in mind your body needs to be well hydrated to function properly If you are exercising you will be losing fluid through sweat. Our bodies are 75%water so just a loss of 2% through metabolic activity during exercise will have a negative effect on your performance and health.

If you stick to some of these basic rules you will be well on your way to achieving the new healthy you without waiting for a tomorrow that never comes.

   Eating right and exercising  are a great way to maintain an active, healthy lifestyle. Sometimes, it’s hard to sift through all of the information available today to find out what’s important and what isn’t when referring to health and wellness. If you’re trying to get back on track or need a refresher, these tips may help you get back into health and fitness and on the road to a healthier lifestyle.

    1. Drink Water: Water is essential for energy and weight loss. The majority of Americans are chronically dehydrated, leading to lack of energy, memory loss and a resistance to losing weight. Water must be present to turn your food into energy that you can use which means your body must be fully hydrated in order to process food correctly and absorb vital nutrients and minerals out of the food you take in. In addition, if you aren’t fully hydrated, your body will hold water if you are not fully hydrated causing a bloated or puffy look and feeling. Make sure to have a bottle of water with you at all times. This should help aid in the process of becoming and staying hydrated.

   2. Limit Caffeine Intake & Liquid Calories: Caffeine can definitely give you your morning jolt and get your body going for the day but it can also hinder you. Limit your daily caffeine intake to 1 glass per day. This will allow for your coffee fix without any harmful side effects. Don’t forget, caffeine is a diuretic which pushes water out of your body. So go easy on the coffee runs and drink water after that first cup!

   3. Eat Healthy, Whole Fresh Foods: Stick to healthy fats, fruits and vegetables and lean protein for your meals. Diets high in sugar, saturated fat and processed foods can throw off your body’s ability to regulate and maintain a healthy pH. Remember to put your meals together instead of buying meals that have already been assembled. Knowing what goes into your food is extremely important in maintaining optimal health.

   4. Avoid Trans Fats: Have you ever wondered why some foods will last in your pantry for a long time? Most of these foods have trans fats in them. Trans fats prolong the self long of items making them able to withstand the test of time in your pantry or cupboard. Watch out for these disease causing agents. Anything listed on a label as ” partially hydrogenated______oil” or hydrogenated oils are considered trans fats.

   5.  Avoid Artificial Sweeteners: Artificial sweeteners may all taste great and lower the caloric content of a food but they are not good for your body. All artificial sweeteners are genetically modified foods and have been chemically altered in some way. Early testing in animals has revealed that these sweeteners may cause brain tumors and seizures as well as a toxic effect in the body. Do you really want to ingest these just because they don’t have calories? Stick to the real thing and ditch the sweeteners. Real sugar not only is healthier for you but it tastes much better!

    6. Try To Eat Most Foods In Their Natural State: Guess what, it’s time to throw out all of the fat free, sugar free and diet food. It’s time to get back to the natural state of your foods. Fat free and Sugar free foods have been altered in some way to reduce the fat or sugar content. The problem is that these two macro-nutrients play a vital role in the chemical process of our body. It’s better to have the real thing versus the fat or sugar free version.

   7.Exercise Everyday: Moving the body is essential for oxygenating the cells. Healthy cells need oxygen and disease cells can not survive in the presence of oxygen. Not only that, but exercise lubricates the joints by spreading Synovial Fluid, a lubricant, throughout the joints. This will make it easier for us to move and continue to move as we age. Not only is exercise a joint lubricator but it also helps us improve balance, improve posture, conditions the heart and lungs and helps maintain muscle and bone strength,

   Did you know that between 10% and 30% of the adult skeleton is replenished each year? This means you have an entirely new skeleton every 3 to 10 years! Red blood cells live for an average of 20 to 120 days, so every 4 months you have an entirely new blood supply! Skin cells live for 2 to 4 weeks, so you have entirely new skin every month! So what’s cool about that? Even if you have been contaminating your body with chemicals in your foods, prescriptions or over-the-counter drugs, fluoridated water or a polluted environment, you can reduce or eliminate your exposure to toxins, introduce healthy, whole-foods, and positive thoughts, and over time you will rebuild yourself into a healthier you, Naturally! Think of the people you’re seen who look amazing for thier age. You’ve seen the people who look better at fifty than they did at forty. Your body is constantly regenerating itself! By providing it with the nutrients, energy and rest it needs, your body can be revitalized too!

The Damage is Done? Many people are under the impression that years upon years of unhealthy living has created damage that cannot be undone. They feel that blood pressure and cholesterol drugs are inevitable. That’s both sad and untrue. As you just read, the body has an amazing ( utterly amazing!) ability to heal and regenerate. Dr. Caldwell B. Esselstyn, M.D. and some of his colleagues and cohorts have proven ( yes… PROVEN!) that heart disease can be reversed with a whole-foods, plant-based diet. That’s reversed as in restored to good health with food!

Let Food Be Thy Medicine: Hippocrates was on to something. Your body is genetically preprogrammed for good health.  We interfere with the programming by providing an environment that challenge the healthy state. This includes polluted air, fluoridated water, chemically processed and preserved foods, and a stressful lifestyle. All of these things ( and more) contribute to the disease state. Providing your body with the nutrients it needs to build and maintain healthy cells and tissues is a great start on the path to health!

Naturally Amazing: Your body is naturally amazing. Notice, I said :naturally”. With all of the modern technology of today, it’s hard to remember that we are actually products of nature, made ideally, from natural things. I let this fact escape me for decades while I ate products that may have started out as something natural but became so adulterated with synthetic chemicals, one could hardly call them “foods” any longer. When I gained a thorough understanding of cell functions and how DNA works to produce thew proteins that comprise the body, I realized that to do this, cells need the products of nature, not the products of a food science laboratory

Beyond Food: For a long time I thought that food was all that was necessary for good health. I have since revised my philosophy to be more holistic. Granted, Food is absolutely the foundation to health, but one must reach beyond food to achieve holistic health: body, mind and spirit. Start with the best, healthiest, most nutritious food you can find. Aim to eat about half of your food in its raw, uncooked form ( to preserve precious enzymes and phytonutrients  that can be destroyed when cooked). Think beyond the fork and choose natural healing like herbs and massage. Act and think in ways that create good mind. Move your body for strength and detoxification. Get plenty of sleep, and give back to the plant!

Live in the Now: Start today. Years of unhealthy foods, thoughts, and lifestyles may have caused damage but luckily you were born with a repair kit! Give your body the tools to rebuild and experience the energy, vitality, and health that you were designed for!

    We all know that we should keep ourselves healthy. We know it but we don’t really practice it. And Why’s that?

    I have a bunch. It’s because we don’t really know WHY we should stay healthy. Or to be more specific, what the consequences are if we don’t.

   Here are 5 reasons why I think we should keep ourselves healthy all the time. Whenever I feel like my health has taken a back seat to everything else in my life. I use these 5 reasons to remind myself just why good health should be brought right back up to the top of my list of priorities.

   1. I’ll be able to live longer:

   Plain and simple. And it’s not such a difficult concept to grasp actually. We stay healthy, we live longer. We live longer, we get to enjoy more of life and the little miracles that life has no offer. Best of all, we get to watch our children and grandchildren grow up.

    2. I’ll have a confidence boost:

   This has really been proven. Time and time again. Just last week I met up with a long lost friend. She used to be well, overweight, for want of a better word. That was a year ago. She recently taken up gym and hired a personal trainer. And now, not only is she fitting int most of her clothes, she exuded a confidence that I never saw before. All this because in the inside, she told me she felt much healthier and this gave she the confidence boost and energy she needed. Which brings me to my next point…

   3. I’ll have increased energy:

   Healthier body means more stamina and increased energy. And that also means that at the end of a long working day you’ll still you have the energy to dress up and go to that party your colleague.

   4. I’ll be aide to avoid diseases and illnesses:

   It doesn’t take a rocket scientist to figure that out. Nobody wants to be sick. And studies have shown that healthier people have better immune systems which help prevent dreaded ailments. And I’m not talking about short term ones like the flu or colds. We’ve talking heart diseases, high cholesterol… all of which are less likely in healthy individuals.

   5. I’ll be able to look better, if not great:

   Yes, shadow as it sounds, but it holds true for everyone doesn’t it? Ever heard of the term true beauty comes from within? Especially true if you’re healthy and it radiates in the form of healthy skin, rosy checks and overall good health.

   So there you go. I run through this list every time I find myself needing a reason to get off that couch and hit the gym and stay healthy.

   I hope it gives you a reasons to do the same too…

   It’s no secret that many people don’t care about their health until it is too late. People abuse their bodies with all kinds of toxic foods on a daily basis for years and years. Then, when their heart starts to fail, their liver starts to shut down, and their kidneys are degenerating, and then people will invest their last cent to try to get back healthy again. Often, by that time, it is much too late, and their lives are pretty much set in the direction of sickness and ill health. So how can you take control of your health?

   3 Steps to Taking Control of Your Health

   While there are extenuating circumstances, such as cancer, inherited diseases and accidents, your physical health is closely tied to your psychological health. The mind and body are intimately tied and connected. To experience proof of this, simply imagine being lost in a strange rural, at night.

   Your car has broken sown, and there is hardly a sign of civilization for many kilometers around. As you walk the dirt road, in an attempt to find a gas station or lodging of some sort, you notice a large shadow of some creature about three times as big as you, possibly a bear. As you’re reading this, you may have had a slight internal shift. Your palms may have gotten a little sweaty, hands may have been a little shaky or your heart rate may have increased just a little.

   Your emotional state inside affects how your body responds physically. Let’s look at the three steps to taking control of your health.

    1. Work with your mind- since your mental state, which includes your thoughts and emotions, affects your body physically, you can use this to your advantage. Find ways to completely let go and relax on a daily basis for at least a total of one hour at a time. If you have trouble meditating, simply sit in a quiet place and attempt to anticipate your next thought. The simple act of anticipating what your next though will be will stop thoughts from coming through. Try it: it’s simple but very effective.

   2. Drinks lots of water and eat lots of fresh, raw fruits and vegetables- our human ancestors didn’t have McDonald’s or KFC. They did not have stoves either. Instead, they ate natural foods in their natural state. This is what your body was designed to eat, not the synthetic and chemically laden, processed foods that most in our society.

   3. Have fun changing your life style- one of main causes of failure in dieting, exercising and getting in shape is that people are so focused on the results that they forgot to have fun. Exercising and eating healthy can be fun. It’s just that people are programmed by the culture to develop a preference for unhealthy foods through bombardment of advertising for fast foods and chemically processed foods. Find ways to make exercising more pleasurable, and begin to shift your focus from achieving a result, to actually enjoying the process.

   In summary, experiencing a healthy life style is not just about eating right and exercising. It’s about a total comprehensive change to health, which includes the mind, heart and body. When you approach your health from a holistic angle, your chances of success are greatly increased.

   Have you ever decided to take a break from your exercise routine? Or are you new to exercise and just don’t know how to get started? I want to give you 5 tips that would be useful to those that have taken a break from your workouts or for those who are just starting out.

   1) What is your focus/ motivation?

   This is key to anything that you do. You clean your clothes because if you don’t, you have a mess and no clothes to wear. You get on the Internet and check Face-book because you feel it’s a great way to stay connected to your family and friends. So why do we workout? Here’s a few ideas.

   1) You want to be healthy

   2) You love the way it makes you feel

   3) Your doctor told you to

   4) You want to look good

   5) You need more energy

   6) You want to show some ex or someone else that you can look great!

   7) You need that me time

   You need that recognition from somebody else

   9) You want to be healthy and be round when your kids ( or grand kids) grow-up and get married

   It needs to be a good reason. Something that keeps you motivated and driven.

   You need a focus that worked for you! It will help you get through those tough days when you want to forget your workout.

   This is the most important of the 5 tips to staying on track with your exercise program, so make sure that you sit down, put pen to paper, and really decide why it is that you want to exercise and get healthy.

   2) Find something you like doing

   Who wants to go running if you don’t like to run? Or work out indoors, when you much rather prefer to be outside in the fresh air? Do you like kick boxing, lifting weights, yoga, Pilate’s, running, walking, swimming, dancing, hiking, classes, individual, outside, inside? Do you need someone to push you? Or want to workout with others. Do you want to workout at home or at the gym? Find something you like and stick to it. You’re more likely to quit if you don’t enjoy what you’re doing.

   Tip 2 of 5 to stay on track with your exercise program is find something that you really enjoy doing, that gets you moving and your heart pumping, and get going Spend at least 30 minutes daily doing it.

   3) Schedule your workout

   Find a time that fits for you. Here’s some things to think about

   Before or after work

   When the kids are awake or asleep

   During nap time

   In the morning or afternoon

   When do you have the most energy and motivation?

   Do you need to do it before everyone gets up or after everyone goes to bed?

   What time is good for you? Schedule it in your planner and don’t schedule over it. Also, try to make it the same time everyday, it’s easier to stick to that way.

    Tip  3 of 5 to stay on track with your exercise program is schedule it! You’re worth it!

   4) When starting out, take it easy

    Whether you’re just starting out, or have taken a break, don’t expect to be able to go all out. This, is one I learned recently. I had to take a break from exercise for medical reasons, but after a couple of weeks out. I thought I could just jump back in. Well, let me tell you, I can’t push as hard as I had been. I’m not used to working out. So, instead, I focus on getting through the workout, rather than trying to complete with what the girl is doing on my TV.

   Tip 4 of 5 Tip to stay on track with your exercise program is listen to your body…it knows what you can and can’t do.

   5) Drink Water

   This one is essential. If you are even slightly dehydrated you will lose energy and not be able to get through your workout. you wake up every morning dehydrated, so start early and get in your water. There’s several ways to determine how much you need. These are the two most used ones

   8-8 oz glasses/ day ( or 64 oz)

    or

   take your body weight, divide in half, and drink that many ounces

    if you weight 150 lbs   

   150/ 2 = 75

   you need to drink 75 oz of water/ day

   The second is a little more tailored to you and your body. But the key is to make sure you stay well hydrated. Drink before, during, and after your workout.

   And tip number 5 to staying on track with your exercise program is to listen to your body, but it’s all about your mind!!!