Fitness and Health

For most of us from the government schools, PE (physical education) was in the school curriculum. So we had no choice but to comply and treat it as one of the school subjects. For the outdoor initiated, the PE lessons were great as it gave many an outlet for all the youthful hormones to exert themselves. For those of us who dread PE (including myself), our main thoughts were more like “what is the use of PE when it doesn’t improve our exam scores.” We were so wrong then. Continue reading

Beauty and Fitness

Health is wealth. By being physically fit, it can make a person look lean both inside and out.
There is a lot a person can do such jogging or walking in the morning, playing basketball or any other sport with friends but if a person wants to have muscles and look lean, the best thing to do will be to sign up and workout in a gym.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Physical exercise is beneficial because it helps maintain and improve ones health from a variety of diseases and premature death. It also makes a person feel happier and increases ones self esteem preventing one from falling into depression or anxiety. It has also shown to make a person with an active lifestyle live longer than a person who doesn’t.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and make one either gain or lose weight.

A person who has never worked out before should do it gradually. Doing it too much for the first time can make one pull a muscle or have an injury making it worse. Endurance will never be built in a day and doing it repeatedly will surely be good to the person.

Focusing on certain portion in the body can help make it improve. A good example is going to the gym and doing a workout more often in a specific area such as the abs can give one a chest pack.

But beauty is not only about having muscles which is what people can see. It is also about enhancing the beauty within.

Here are some things one can do everyday to stay beautiful and healthy;

· Reading books and other reading material more often keeps the mind sharp just like working out keeps the body in shape.

· Work no matter what kind it is produces stress. One can reduce this by taking the time out to do something special like lying in a hot tub, shopping or watching a movie. Studies have shown it is reliever and helps one from looking haggardly.

· Pollution is something people cannot control given the size of the problem. When one goes out, it is best to put some form of protection such as beauty products that contain antioxidants that protect the skin from damage. There are also other beauty products available and choosing the right one with the help of a dermatologist can help the person.

· Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

· For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

· Lastly, it is best to always start the day with a positive outlook. Just as studies have shown that exercise makes a person feel happier, smiling produces the same effect. A smile can do a lot and it is contagious in a positive sense. It brightens the day of not only one but others as well.

How to Lose Weight with 5 Easy Tips

Numerous of us dedicate ourselves to a very good training course. At the end of the day we are in more desirable design, yet are dissatisfied when we look in the mirror. You can emphasize building lean muscular tissue by having a lot of good physical exercise, yet exactly what is it that completely transforms our body into that toned and fashioned mode?

Just as you probably would not place low-grade fuel in your brand-new $ 50,000 sports automobile, placing everything reduced than premium food in your body is likely to keep it from performing to the greatest of its capability.

A lot of people assume they are on a good diet plan, yet myriad mobs of almost-inescapable processed foods that pack supermarket promote the retention of our fat. Processed food items places excess anxiety on the body. They make it challenging to burn off that last (and crucial) level of fat.

So if you’re frustrated by being not able to shake that previous level, then permit’s get down to the nitty-gritty as well as eat a deflated diet plan to burst that fat balloon as well as make a slim as well as healthy and balanced body.

1. Is Your Regimen Fishy?
Fresh fish are your pals in the flab conflict. Your preferred fish choices really should be ones with economical mercury amounts: flounder, haddock, herring, mackerel, perch, pollock, salmon, sardines, scallops, shrimp, main, tilapia and also trout. Mercury usage causes detrimental health side effects.

From that list: fish, mackerel, as well as trout are your finest 3 selections due to the fact that of their higher omega-3 subject matter. If you simply cannot ingest fish on a frequent basis, discover a high quality fish oil supplement. It’s a wise step!

2. Make Area For Tea Time
One more great manner to raise your defense against rigid fat is by having tea on a frequent basis, primarily green herbal tea. Herbal tea is a healthier option than coffee, as well as having some green tea is an exceptional way to kick-start your metabolic rate.

Have a mug or 2 each day, and you’ll be well on your method to cut and tone … Green herbal tea additionally supplies you with countless antioxidant rewards, which can easily aid to battle free-radical damage.

3. Concentration On Healthy and balanced Fat
Fat intake may be great and also substandard for you, depending on the variety of fat you consume. If you overload on saturated or trans fats, then supplemental fat and many other adverse reaction might be in your near future. On the flipside, filling your eating plan full of unsaturated fats and also omega-3 fatty acids is the superb method to maintain fat in check. Simply bear in mind, it is very important to get an excellent ratio of omega-3 fats and also omega-6 fats.

Essentially, your ratio of omega-6 to omega-3 fatty acid really should be 4:1, a far weep from the 15:1 proportion many people presently obtain (balance is a remarkable thing).

Foods richest in omega-3 oily acids include: flaxseed oil, soybean oil, canola oil, fish, mackerel, trout, herring, sardines, albacore tuna and walnuts. Integrate these with the best quantity of omega-6 fats you can easily receive corn oil, safflower oil, sunflower oil as well as cottonseed oil to get the very best results.

Many other healthy and balanced providers of dietary fats to keep an eye out for: avocados, normal nuts and nut butters as well as seeds.

4. Picking And Curbing Your Carbs
Yes, confining your carbohydrate consumption is essential to shave off that previous fatty layer, yet you do not have to take an ultra-low method – just position additional focus on obtaining many necessary protein and also meals plentiful in healthy and balanced fats.

The carbs you accomplish ingest need to emerge from fresh fruits and also veggies. Fruits and veggies should explain a minimum of 60 percent of your total carbohydrate calorie ingestion. The remainder originates from all-natural and also slow-digesting sources like beans, legumes, oatmeals, brown rice and quinoa

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All transformed starches (also if they say entire grain) really should be avoided.

5. All natural herb As well as Pep Guidance
The right natural herbs and spices can accomplish wonders to your regimen. These flavor savers promote a lean as well as toned body. Herb perks and also tang niceties can easily conserve modest dinners by keeping essences intriguing, vibrant.

Ginger and ginseng are two all natural herbs that have long lists of wellness advantages, as well as many taste to turn a bland dinner in to a taste fiesta in the blink of an eye.

Functional Fitness Training with Fit Balls

Fit Balls, Swiss Balls, Physio Balls and Exercise Balls! Call them what you will, we all know what you’re talking about – those big blow up balls of different sizes and colours you have always wanted to try but never had the chance. They are becoming a favoured tool of the personal trainer, the ‘must have’ piece of equipment for the home studio, and an essential item for complete programming for the development of core strength and reduction and termination of lower back pain.

Because of a sedentary lifestyle, most people have poor posture. The muscles of the trunk are no longer able to support the body in the most efficient way possible. Because of external support from a chair, couch, car seat, etc., the neuromuscular system has “forgotten” how to maintain posture easily and efficiently. This usually leads to breakdown, pain and dysfunction.

I have found that using a Fit ball is a very effective way to correct postural alignment. Exercises on the ball can be very mild or extremely challenging depending on the needs of the client. By balancing on the ball, the client now has no other support to rely on except his or her own body. The body will automatically call on the righting and equilibrium responses, facilitating a coordinated effort of the postural muscles. The client unconsciously finds a way to balance on the ball with the least amount of muscle use possible, therefore reinforcing positive movement patterns.

Fit Balls are one of the most effective exercise tools to improve and develop spinal, pelvic and shoulder girdle stability. Total core stability is achieved along with improved posture and an increased awareness of your own body – the way it moves and the way it is designed to move. An enhanced kinesthetic sense is discovered and refined, allowing you to ‘feel’ your own actions and be able to adjust incorrect positions and movements performed throughout the exercises.

Fit Balls add variety to create new and challenging demands on the body in a number of different planes. Just about any exercise done in the gym can be performed using the Fit Ball. We all know how important variety is to every program. Not just from the point of view of changing the stimuli to allow for continued adaptation but to enhance motivation. Without it, the likelihood of adhering to our current exercise program and achieving our goals is somewhat slim.

Available in a number of sizes, from 45cm to 75cm in diametre, the right size Fit Ball is determined by your height and more importantly your leg length. While sitting on top of the ball, with calves perpendicular to the ground, your thighs should be parallel and at 90-100° with your knees and your body weight evenly distributed over both feet. This is your correct postural position. Imagine a straight line starting from your ear, travelling through your shoulder and stopping at the centre point of your pelvis. This visual connection will help you adjust and maintain correct postural alignment in the initial stages of learning with the Fit Ball.

Implementing the use of a Fit Ball recruits your ‘stabilizer’ muscles to establish and maintain a solid platform from which you develop strength, endurance and correct postural adaptations. They encourage the contraction and stimulation of deep muscle fibres within the trunk including external and internal obliques, rectus and transverse abdominals and the erector spinae and quadratus lumborum. I’m sure those of you who have sought professional advice for lower back pain and postural correction have heard of these muscles before. The relationship between the abdominal and lower back muscles is crucial to core stability, yet neither should be the sole focus of any particular training session.

When using the Fit Ball it is possible to reach muscular exhaustion without showing any normal signs of physiological fatigue due to the high involvement of stabilizing muscles and joint structures. Rotate exercises between the upper and lower regions and the trunk. This guarantees complete recovery of all muscle groups to allow each muscle to be utilized with maximum efficiency and productivity.

As with all exercise, the quality of the movement is more important than the quantity of exercise, repetitions or sets performed on the Fit ball.

The Fit ball is a great tool for the personal trainer to use. Clients enjoy using the ball, and it also promotes body awareness, improves balance and coordination, and reinforces proper spinal alignment along with a great new and challenging stimulus for your brain, as well as your body!

As a health and fitness professional for over 10 years, Daniel has personally trained more than 4000 people, on 4 continents towards the achievement of their fitness and lifestyle objectives using his unique holistic and functional approach to lifestyle enhancement. Daniel is a true leader and innovator in the industry. Daniel draws from an academic background in Human Movement, Exercise Science and Sports Management in Australia & also holds a Diploma in Massage Therapy, & Certificates in Workplace Health Promotion, Personal Training (ACSM) and Australian Training for Fitness Professionals (ATP), Golf Fitness & Conditioning, Postural Analysis, Weight Management & Fat Loss.

Improve Your Physical Fitness Level

Most of us could use some improvements in the area of our physical fitness. We have become a society hooked on sedentary activities and unhealthy diets that include fast food. Physical fitness is essential for having a body that is well cared for. Your level of physical fitness can affect your chances of developing health problems as you get older.

It is never too late to start improving your level of physical fitness. It does take time and it does take dedication, but over time your new activities will seem second nature. Once you start to see the benefits of improving your physical fitness level, you will be even more motivated to keep doing it.

There is a common misconception that physical fitness means running until you are exhausted. That is not the case. Physical fitness involves taking on some type of physical activity that you enjoy. You can choose sports, exercise equipment, walking, running, aerobics, weight lifting, dancing, and many other types of physical activities. You should pay close attention to the foods you consume as your body will feel different.

If you think you are too ran down to exercise, try a brisk walk for 10 or 15 minutes. Also reduce the amount of caffeine and sugar in your diet. You will quickly notice an improvement in your energy levels and your mood. The more you exercise the more energy you will have. Physical fitness has great benefits for your mental health as well. Studies show people who exercise regularly have lower levels of stress and are less likely to suffer from depression.

If improving your level of physical fitness is important to you, see your doctor for a complete check up. Discuss your decision during that visit. You aren’t going to see improvements in your physical fitness level overnight, but by making small changes to your exercise routine and your eating habits, you will see improvements over time. You will start seeing improvements in your energy level, your mood, and even how well you sleep early on in your quest for better physical fitness.

Everyone has different levels of physical fitness. Don’t compete with your friend, someone at the gym, or your neighbor as this is only setting yourself up for failure. Instead, challenge yourself to do better. Challenge yourself to improve your physical fitness level from where you are today. If you start walking 15 minutes a day, add more time until you are up to 30 minutes. Then work on walking further in that 30 minute time period. Challenging yourself when it comes to physical fitness is a great way to motivate yourself as well as to gauge your progress.

Physical fitness is a very important part of taking care of your body and your overall health. A combination of physical activity, a balanced diet, and getting enough rest on a daily basis will help ensure your physical fitness level is sufficient to meet the ongoing physical and mental needs of your body.

Setting Up a Commercial Fitness Center at Hotels and Resorts

Onsite commercial fitness centers have become an expected offering at any high-end hotel or resort. But even mid-level and budget accommodations are now benefiting from offering their customers a place to exercise while staying at their establishments. For vacationers, onsite commercial fitness centers are important for working off all of those wonderful, but high calorie meals typically eaten while on vacation. It is not uncommon for people to look in advance to see if a hotel or resort offers a fitness center before choosing a hotel for their vacation. Business guests often prefer hotels with well-equipped gyms that enable them to unwind from a full day of business meetings. An onsite commercial fitness center is especially important for fitting their normal fitness regime into their busy travel schedules, and many won’t stay at a hotel or resort without one.

When developing a commercial fitness center in a hotel or resort environment, there are a number of things to consider:

What level of quality is expected?

If the hotel or resort is high-end, customers will expect the fitness center to match. Care should be taken to select high-end, commercial grade equipment that delivers the workout experience expected by customers. Many won’t return to a hotel, no matter how nice the accommodations, if the fitness center doesn’t meet their expectations. Also, hotels or resorts seeking a hip or forward-looking image should consider including specialized equipment that may be new on the market. This will help convey that the hotel knows its customers and is current with the trends.

Personal Fitness Overview

Personal fitness relates to the human body what fine tuning is to an engine. It enables us to perform up to our potential stamina and energy. Personal Fitness can be described as a condition that helps to look, feel and do your best. In fact Personal fitness is the ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands. Personal fitness is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being.

Personal fitness is an individual quality varies from person to person. Basically it is influenced by age, heredity, sex personal habits, exercise and eating habits and practices. Personal fitness even involves the performance of the heart, lungs and muscles of the body. Continue reading

Newport Beach Personal Trainer Diet Tips

I have learned through my business as a Newport Beach Personal Trainer that dieting is the number one obstacle most people have trouble overcoming while trying to get fit. Even people who are diligent exercisers, who hit the gym with full intensity and always make sure to get enough rest to recover, somehow usually find themselves a bit confused as to want constitutes a good diet. Even in cases when people feel confident that they know how to eat right, most have difficultly actually following a good diet. Continue reading

New Year Resolution to Lose Weight and Get Fit

With the forthcoming New Year, many people make New Year Resolutions. The most popular new year resolutions are to lose weight, get fit, eat right and reduce stress.

All these four goals are actually intrinsically linked to one another. The lose weight, you must start to exercise more (get fit) and start to eat healthier, more nutritious foods to provide you with the energy required to be more active, without putting on even more weight. It is worth reminding you here that to lose weight may actually require you to eat a little more in the long term, assuming you do not exercise now. Stress can be caused by many factors, but generally people that feel that they are in greater control of their personal lives find it easier to control stress in their working lives. So being more confident as a result of being fitter and healthier can lead to a reduction in stress. So, how do you stick to the plan?

Let’s break the resolutions down, and look at each in isolation.

Lose Weight
OK, as already mentioned, to lose weight we merely need to increase physical activity and eat a healthier, more balanced diet. The best way to do this is to set yourself goals. If you know that your diet is not ideal, but are not sure exactly where you are going wrong, then you must keep a food diary for a couple of weeks at the start of the New Year. This will quickly highlight where you are going wrong. Make sure that you write down everything that you eat and drink during these two weeks. It is best to keep a note of when you eat too, so that at the end of the two weeks you will have a picture of your eating habits in the morning, afternoon and evening. Many people eat too much in the evening after a busy and stressful day. This is most likely going to be the area you need to concentrate on!

Get Fit
Getting fit is a life long goal for many people. So how do you stick to a New Year resolution to get fit? The best way is to set goals, write an exercise schedule (and stick to it) and keep a training diary.

Goals
Goals can be based on endurance (exercising for longer periods each session), strength (lifting heavier weights, or lifting more repetitions of the same weight), frequency (exercising more often, such as 3 times a week, twice a day). When setting goals, always set goals that are attainable. If you have not exercised for 5 years, then setting a goal of running 5 miles a day by the end of January, or running in the London Marathon in the Spring, will be very difficult to achieve. And failing your own goals does you no good regarding self esteem and motivation. So keep the goals simple. My personal goals generally include the following:

1. Exercising more each week (by attending an extra kick boxing class, or by going for a run at the weekends).

2. Lifting heavier weights – when weight training it is impossible to achieve this goal without a lot of hard work, so again I do not specify how much heavier the weights should be, but simply be happy if they are heavier after a month.

3. Performing more repetitions of an exercise. This is very useful when doing circuit training in the gym or at home. For example, you could aim to do one more repetition each day you exercise. This seems like a very small increase, but if you exercise 3 times a week, with just press ups, sit ups, star jumps and squat thrusts, and you start by performing 10 exercises of each in one session, then by the end of January you will be performing 22 of each. By the end of February it will have increased to about 35 of each, and by the time spring comes you will be performing maybe over 50 repetitions of each exercise 3 or 4 times a week. So, small incremental increases are to way to make steady, attainable, progress.

4. Exercising for longer. This can again apply to circuit training at home, such as exercising for an extra 5 minutes each session each week. So start by exercising for 15 minutes, and by the spring you will be exercising for 1 hour and 20 minutes each session, which could be 3 times a week! You will soon get fit, if you stick to the plan!. If you prefer to cycle, run, walk or swim for fitness, then the same applies. Spend a little more time each week, and the improvements will keep coming.

Eat Healthier
This is possible the hardest thing to do well. Most people are well aware of what food is good for them, and what is not. If you are unsure check out our diet pages. The problem is sticking to the plan.