Friday, 28 December 2018


In recent years, the subject of whey protein has come up often in health discussions. Know what whey protein is, its possible benefits and side effects and more as you read on.


What is Whey Protein?
Whey protein is actually a term used to describe a group of globular proteins that can be separated from whey. When cowís milk is used to manufacture cheese, it also leads to the production of whey, which may or may not be discarded. It is a mixture of lactoglobulin, alpha-lactalbumin and serum albumin.

Similar to protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active. If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that is essential to improved fitness and health.

Bio-active whey protein is an active source for protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value. Native whey protein 

What Makes It Good for the Body?
Because whey protein contains an inordinate amount of essential and non-essential acids, it frequently plays a prominent role in most low-carb and high-protein diets. Another reason for this is because of its low content of fats and of course, carbohydrates.

Why Pregnant Mothers Love Whey Protein?
A number of OBs have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants inside their bodies. An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby. In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, it grow faster and better and more equipped to defend itself against any health complication.

Whey Protein for Bodybuilding Enthusiasts?
For bodybuilders, muscle growth is everything and thatís why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.

How it Helps Athletes Busy Recovering from Old Injuries?
In this case, whey protein saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems. Basically, it helps athletes heal faster and feel better.

A Weapon against Degenerative Diseases
Although you canít truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact however that degenerative diseases are one of the worst health complications to suffer from. These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity. They commonly affect three systems in particular: the nervous system, the muscular system and the skeletal system.

Although rarely curable, degenerative diseases can be treated through chemotherapy, surgical operations and the proper diet. Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth. Cancer, diabetes and AIDS have symptoms that causes muscle strength and growth to deteriorate, an undesirable effect that can be combated with increased intake of whey protein.

Where to Buy Whey Protein?
Are you sufficiently convinced of the benefits of whey protein then? If so, you should be happy to know that you can avail of commercial whey protein product in most supermarkets and specialty food stores specializing in healthy food.

Ending with a Warning
Whey protein is good for the body & no doubt about it, but too much consumption of anything is never beneficial. Too much intake of whey protein can lead to unnecessary complications of your liver. And need we remind you that the liver is the next most important organ in the body? Lastly, lactose intolerant individuals must consume whey protein isolate rather than the normal variety as the former has less lactose content.

Friday, 21 December 2018

Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.

What Is Resistance Training?
Resistance training involves activities that use weights, machines and even body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.

How Does Resistance Training Work? 

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction. 


Actually, this can be practiced by anyone. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training. 

Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.

Resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women. 

Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this. 

Strong bones and strong muscles will be developed as you undergo the resistance training program. 

When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.

Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner. 

For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis, following a schedule that the doctor or the physical trainer would recommend. If done incorrectly, the benefits of the program may not be enjoyed and it can even result the injury

The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.

The Face of Fitness

Friday, 14 December 2018



It seems to be a little disgusting when you are detoxing or cleansing. Your body shows some signs that you have built up toxins. These toxins can affect your whole body fitness and health. 

There are times that you feel sluggish and feel the stress. Your body may experience continuous aching, diarrhea, constipation, and feeling of clumsiness. Rapid weight gain and the incapacity to lose the excess weight can also be signs of having toxins in the body

Moreover, the toxins found in the body are found and stored on your fat cells. For Americans who are taking the usual American diet, a person may consume 70 trillion garbage cans for each cell. In detoxing your body and cleaning that unwanted garbage in your cells, you should pay attention to your elimination organs

There are particular organs in your body that deal on cell waste management. These organs play a major role in the detoxing process for a fit and healthy body. 

  1. The liver is the organ that recycles the unwanted chemicals in the body. It sorts out the toxins and places them to the organ for elimination during the process of circulation. The principal elimination organs will back up the liver on where these toxins will be stored and then eliminated.
  2. The lymph glands also play an important role in eliminating the toxins. A network of tubing brings out the excess waste of the cells from the body and to the final eliminating organs. The appendix, thymus, tonsil, and spleens are major lymphatic glands that help the major organs of the body in cleansing and detoxing. 
  3. The kidneys help in the water management of the body. They are the ones that keep the good chemistry of the blood alkaline by eliminating the dissolved acid waste. You can help your kidney to function very well by drinking plenty of water. It is much better if you drink fresh alkaline juices and purified water. You may take Ω ounce of alkaline every day to see positive results on your body weight. 
  4. The lungs are the organs that keep the blood-air purified. They allow the oxygen to go directly to the bloodstream. It is also responsible for removing waste gases that are found in every cell of the body. Deep breathing and fresh air are very helpful in keeping the lungs healthy and free from toxins. If you are in the urban area, it is recommended that you find an oxygen-rich area where you can perform deep breathing. 
  5. The colon is a solid waste management organ in your body. Medical practitioners have found many people that may have an 80-pound mucus and rubber-like solid waste that are found on the walls of the colon. Detoxing and cleaning the colon can be a real tough thing to do. However, having a free waste colon can certainly provide you with good benefits of having a clean and healthy body. 

If you are experiencing some signs of detoxification, you may try doing a regular walking exercise. Exercise is a good key in having a fit and healthy body. Many diet doctors also suggest that you drink plenty of lemon water. This is an effective way of maintaining a very good circulation and can increase the rate of detoxification inside the body.


The Face of Fitnes




Friday, 7 December 2018


Today almost everything sold or invented is done with the convenience element foremost in its design makeup. Very little effort is needed to get things done within the course of a day because of the said inventions that are there to assist and make life easier for us all.


However, the downside of this is that with such inventions less and less of the human body is needed to be worked out, leaving the unfortunate state of poor muscle conditions and general underused body functions.

When this occurs, our body mechanisms begin to deteriorate until eventually, it reaches the stage where nothing works as it should or was originally designed for.

Exercise is fast being advocated as being the saving element that can put the human body back on track and performing at its optimum.

Anyone and everyone needs to have some sort of exercise regiment designed to be consistent for a set period of time that is routinely executed. As there is a multitude of exercise regiments available, all one needs to do is to find one that is most suited to one’s needs and lifestyle.

Consulting people who are trained in this field is also another option that can be explored as they will be better equipped to give the necessary advice.  It should be noted at this point that having an exercise routine does not necessarily mean having to incur a cost, which a feature most people are wary of.

Simple exercises can be done without fancy equipment or infancy environments. Some exercises are considered all round and complete forms as it addresses all the muscles of the human body without the unnecessary stress.

The most popular of which is swimming, while others may include daily walks, stretches like yoga, simple breathing exercises, participating in games and many others.

The idea here is to do something that does not require just sitting around but instead working up muscle strength by some form of motion that is not strenuous.

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Saturday, 1 December 2018



Pregnancy is a wonderful time in a woman's life - a challenging and even magical time.  Regular physical activity during pregnancy can help you get through it more comfortable, with fewer health concerns or problems.  The purpose of training during pregnancy is to maintain some of your fitness. It is not a time to try and increase your aerobic capacity or your muscular strength.  

Exercise during pregnancy is undeniably beneficial for both mother and baby, and while going to the gym may require some extra motivation, the payoff is invaluable. Consistent exercise during pregnancy usually not only minimizes aches and constipation but should also help you sleep better and lower your risk of depression, gestational diabetes, and other pregnancy-related conditions. It might even help you have a shorter, less complicated labor. In addition, developing good workout habits during pregnancy will help you to get your body back in shape easier and faster after delivery. Generally, at least 30 minutes of moderate workout daily is recommended. However, if ever there was a time to play it safe, it would be during pregnancy. It is therefore vital that you discuss your proposed exercise programme with your healthcare provider before embarking on it. Certain types of workouts and sports are not recommended, and exercise is also cautioned against in the case of a number of conditions and circumstances during pregnancy, as it may be detrimental to you and your baby’s wellbeing. We can get benefits of exercise during pregnancy and these are the following:
  • Helps prevent excessive weight gain. 
  • Helps you cope better with labor. 
  • Helps you sleep better.  
  • Boosts your general sense of well-being and energy levels. 
  • Decreases the risk of gestational diabetes, hypertension, and postnatal depression. 
  • Decreases constipation and helps ease lower backache. 
  • Makes weight loss after the birth of your baby easier.

Though we can do exercises during pregnancy like swimming, station cycling, brisk walking, low impact aerobics, moderate strength training, yoga, and pilates, you must notify your fitness instructor of your pregnancy, as certain positions and movements should be avoided.  Always remember to warm up and cool down before and after every session; not overexert yourself, to prevent your body from overheating; drink plenty of water to stay hydrated during exercising, and not do exercises requiring you to lie flat on your back from the second trimester onwards.

No matter which activity you choose to do, being strong physically reflects on your mental strength and makes you stronger in many aspects of your life - so, be strong and keep doing what you're doing.


Enjoy your body.Enjoy fitness. Enjoy the FACE OF FITNESS 

Friday, 16 November 2018


As we all know, eating the right foods in the right amounts will give us the maximum benefits. However, most of us are not well educated on the right types of food that are needed by our body to function properly. Some of us don’t even know when to just stop eating. When we eat the right kind of food we are allowing the body to be properly nourished. Hence, as a result, we will be able to gain health benefits from our healthful efforts.

There are several benefits to eating the right food. Below is the list.
1. Maintains a healthy body weight
2. Maintains a normal blood sugar level
3. Reduces the risk of heart attacks
4. Reduces the risk of cancer
5. Improves good blood circulation and maintains stable energy levels


However, despite the above-mentioned benefits a lot of people still tend to avoid eating right for the reason that they are under the impression that whether or not they eat good food, there is not much of a difference in their health status. Others tend to evade eating the right food because they cannot afford to live in such a healthy lifestyle.

It is true that each of us has different needs. Thus, it would be better if we discover and explore more healthful ideas that will best suit us. In general, health professionals always recommend eating the right food for a healthier body.

A healthy diet is composed of protein, fats, carbohydrates, vitamins, minerals, and water. These elements need to be taken in proportion to be able to get optimum results.

The good thing about this idea, when you start eating the right foods, there is a possibility that your family and friends will begin to follow. Aside from that, when you start a good habit and strive to really carry on with it, chances are you will become more motivated to continue what you are doing. Thus, staying away from unhealthy foods will never be that difficult again.


Don't focus on HOW MUCH YOU EAT.  Focus on WHAT YOU EAT. 
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Friday, 2 November 2018


A very lethal mistake that we make in the way of our achieving happiness is that we think only about the present. We think that we have something today that makes us happy and that’s just about it. We don’t consciously strive to build securities for tomorrow. This is where we fail.

If we live in the knowledge that our future is not protected, we will certainly not be able to make the most of today. We will forever be living in the shadow of an uncertain tomorrow and that could hamper our present like nothing else can.


You must have a good insurance plan that will protect your future. You might find various options around you, but you need to take some time out from your busy present life and find a plan that bests suits your purposes. Once you have such a plan, make sure you keep it up. Though you cannot see the fruits of this plan currently, tomorrow it will come in handy. You cannot say when an emergency might strike.


It is not just about monetary security, though. We also have to invest in relationships. Giving love to everyone around us is actually a way of securing our future. When we spread this love, we are also building their trust and companionship forever. Tomorrow, when we could be lonely, these people could be of great value to us. They could make our lives better than they would normally be.

The same applies for friendships. It is quite unwise to treat everyone around in a surly manner. We must not paint ourselves in a corner while everyone else is outside. The thing we must actually do is to reach out to as many people as we can. Everyone can be a potential friend for life.

What we spoke about financial security applies to relationships as well. When you live in the knowledge that you have done your best for your family and friends, you can sleep better at night because you know they will stand for you too. You may not have helped them out selfishly, but this is an aftereffect that you cannot shake yourself from.

Going to the gym isn’t all about achieving washboard abs and #bootygoals, a true gym junkie understands that you’re what you eat and this extends to what we put on our face. If we’re smothering our face with nasty chemicals they will find their way into our blood stream and wreak havoc on our health. Leaving your house doused in your morning green juice isn’t a hot look, so Fitcover®, infused with vegan skin care, will be your next best choice when it comes to organic makeup in Australia. Fitcover's natural makeup is Australian owned and operated, and we ship to our Fitcover® Fam anywhere in the world from our Australian warehouse!

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Thursday, 25 October 2018


If you want to make your life more meaningful, one of the ways to do it is to fill the voids. Fill the emptiness that exists in it. When you make your life more productive, automatically your life gains more meaning.


So what is it that really drives you? Here are some common hobby ideas that can enrich your life.

Gardening is considered a great hobby and it is ecologically beneficial too. But what is most significant about it is that it gives you a feeling that you can “create” life. When you see your saplings grow, the feeling they can create in your mind is nonpareil. Many people who devote themselves to gardening do so because it teaches them to appreciate life in a better way.

Traveling.  A lot of people enjoy traveling. Visiting different places, eating different foods, understanding how people in different parts of the world live differently, picking up their languages and dialects, learning about their cultures and customs is something that can really enrich your mind. A person who has traveled a lot has improved the mind with various experiences and will have a lot of stories to tell.

Nature Painting.  Got a skill with the paintbrush? Then probably painting will be more in your line. Even here, you could try your hand at nature painting, because this is an art that can really make you appreciate even the smallest things in nature. You realize everything that exists in the world around you and you can become happier about your own life too.

Reading opens up the mind. It makes you more creative; it makes you imagine better. You learn how to see beyond the trivial things that people usually think about. You begin to see the larger picture. The more well-read a person is, the more enriched in mind he or she will be.

In short, any hobby that has something to teach you or helps you to see things differently can be a great idea for a hobby. These hobbies help you to look beyond your normal survival instinct and make you a much better person, who is living optimally.


Thursday, 18 October 2018

For a lot of people, the family is the most important institution in their lives. It is an extended part of their lives. It is where they see themselves mirrored and make an impression of themselves. There’s an old saying that says a man is only as happy as his family is, and it is true even today. Any problem with the family is bound to show immediately on us, and hence if you are thinking about optimal living, you cannot ignore the family aspect.

However, society is changing today. We are breaking ties with our close ones even if we are living in the same house. There are many reasons that are fueling this. People are losing the emotional connect they had earlier. Celebratory family dinners, festival gatherings, occasions, all these things are dwindling away. People are bringing their work home and that’s taking them away from their family too.

This is leading to problems such as loneliness, depression, spats within the family members, periods of non-communication between members of the family, etc… each of which can take a serious toll on the lives of everyone involved.

So what is the way to ensure you live more fruitfully with your family?

One of the main things you will need here is communication. Whatever the extent of your work is, however busy you are, do make it a point to speak with every member of your family every day. People from India have a great saying here – A family that eats together stays together. This is a distortion of the English saying – A family that prays together stays together. But if you were to think about it, both these sayings are quite apt. Both of them can be quite instrumental in bringing families closer. Make such a routine in your household. You may not pray together, but you can certainly eat together. Switch the television off during these meals. Schedule a fixed time each day. You will find that you exchange much more in these few minutes than you do in your entire day.





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Thursday, 11 October 2018

 

Health is a very important aspect of human life. It is very true to say that if health is lost, everything is lost. Hence, when we speak about optimal living, this is the first point that we need to tackle. But people understand health in different ways. For some, the absence of any disease spells good health. For some, health means being able to be fit and capable of performing all their tasks without getting spent. For yet others, good health means living longer. Though there are different ways that you may look at it, good health essentially boils down to one thing – Being able to make your life more productive and hence live a more enriched and optimal life.

If you give it a thought, wealth is an effect of good health, not otherwise. Only when you are healthy can you perform well and earn a better income. Your riches begin to increase as long as you are healthy. In fact, people build their financial securities for their old age, when they will be no longer able to work on account of ill health, right in their younger days. People salt money away for those days in which their health will begin to dwindle. This clearly shows one thing – we need good health to be able to earn money.

A few people have the wrong idea. They think that riches can buy good health. They think that when they have a large amount of money, they can keep diseases away by going for the best curative options possible. But, even the richest people die, don’t they? Health is a great leveler, we all know that but only few of us accept it.

But, as long as we live in the world we are in, we cannot shun the idea of wealth either. The optimal thing to do, therefore, would be to strike a balance between health and wealth. If you are looking at making your life better than what it is now, you have to learn this secret.

Here are some things that you must take care of:-
   → Work for money, but don’t overexert yourself. It is all right to do so occasionally, but people who do it all the time never amount to much. They will be able to earn a good amount of money presently because of their doubled efforts, but they won’t be able to do so for long. Sooner or later, their health will begin to fade and they won’t be able to earn their usual steady amount of money too.
   → Work can take a toll on health in other ways. Socializing with your office friends, for example, could be disastrous to health in the long run. Make sure you know where to draw the line.
   → However early in the morning you have to begin work, always make sure that you keep at least a half hour for stretching and doing some meditative exercises. This will not just keep you healthy but will also help you do better at work.
   → Research on various health plans and choose one for yourself. This is going to be quite beneficial to you sooner than you think.


Going to the gym isn’t all about achieving washboard abs and #bootygoals, a true gym junkie understands that you’re what you eat and this extends to what we put on our face. If we’re smothering our face with nasty chemicals they will find their way into our blood stream and wreak havoc on our health. Leaving your house doused in your morning green juice isn’t a hot look, so Fitcover®, infused with vegan skin care, will be your next best choice when it comes to organic makeup in Australia. Fitcover's natural makeup is Australian owned and operated, and we ship to our Fitcover® Fam anywhere in the world from our Australian warehouse!

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Thursday, 4 October 2018


Many people speak about their problems in life. In fact, this is one of the hottest topics of conversations. It doesn’t really matter where you meet someone, all it takes is a friendly smile to start pouring out your life’s woes to them. Everyone does the same. The result is that no one really knows how happy one is. Since everyone is talking about their miseries, it does seem that no one around is leading an optimal life.

This is where the problem lies. We think that the term ‘optimal life’ should have a definition. We think that we should be able to peg down someone’s life entirely and say, “Ah, now his is an optimal life!” But it doesn’t happen that way, does it? You might think that someone with a lot of money or someone with a beautiful wife must have an optimal life. But when you get to know them, you begin to see the great big problems that lie behind this exterior façade of theirs and you realize that their life is not all that hunky-dory as you thought it to be.

There’s a great saying I am reminded of here –


It’s true. We think the neighbors are always happier than we are. We think they are leading a more optimal life than we are. But if we were really to sit down and make comparisons, quite likely, we would find our problems to be the least.

So, where are we heading with this? The point I want to make here is that our lives are only as optimal as we want them to be. We have it entirely in our hands how beautiful we want to make our lives. If we want to sit and brood that life is toying with us in every way possible, it is. But if we plan to take things in our hands and not let life jerk us around, it won’t.

We have to plan just how much control we want to give our lives.

An optimal life is a very individualistic thing. For us, an optimal life would be one in which we are completely contented and satisfied with whatever we have. It doesn’t matter whether we are rich or poor – if we are satisfied with what we have, it is an optimal life that we live.


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Thursday, 27 September 2018

What is the issue? Stress is a day-to-day factor that we all have to face. There's no way around stress. If you find out how to minimize stressors and bring down tension it may make your life easier. Among the best ways to cut down stress is performing stretch exercises. With this in mind we can give a few helpful tips to teach you to reduce stress. When you do regular workouts, you're working to boost energy, rest sounder, boost self-respect, etc.

Stress is the leading cause of assorted sicknesses, and nowadays stress is becoming one of the biggest killers in the world. The first thing you have to be cognizant of is the signs of stress. Recognizing the signs may help you fight back, and win the battle.

When you feel highly strung, edgy, or restlessness is taking charge, most likely you're stressed. Sensitiveness, pessimistic thinking, and taking offense to what other people say to you are signs of tension.

If you're jerking nervously, biting your nails, pulling hair, or wiggling the knees you likely are feeling stress. Nausea, irregularity, diarrhea, excessive smoking, depending upon alcohol or drugs are all signs of stress. When you begin to feel cranky frequently and your patience is thin, you're walking around stressed. Frequently the irritability moves to uptight feelings, tension, and belligerent or obsessive-compulsive behaviors.

When you draw a blank frequently, discover it difficult to concentrate, your brain is overwhelmed with thoughts, feel disconnected, are not able to think clearly you're most likely stressed. Tiredness and overpowering feelings of pressure are signs. As well, it may include, low self-respect, anxiety, panic attacks, anger, bitterness, crying for nothing, moodiness, nightmares, and inability to express joy.

When you feel stressed, you might experience tension of the muscles and tiredness. You'll likely experience back, head, shoulder, and neck pain. Your eyes might feel tired and the muscles may twitch, particularly around the corners of your eyes. Frequently the jaw feels stiff, while the mouth feels dry. The palms of the hands may feel sweaty, while the fingers will feel frigid. You might experience heartburn and indigestion frequently, as well as bladder and urinary issues. You might likewise experience trembling of the heart, weight gain or loss, headaches, colds, hyperventilation, etc.

Among the ways to bring down stress is to comprehend the principals of eating a balanced diet. Cutting back stress is crucial. It’s crucial to eat 3 balanced meals every day, or spread the meals out to 5 small portions every day. When eating you ought to avoid eating quickly, preferably take your time and let the food process in the gastrointestinal system. Include 5 helpings of fruits and veggies in your daily plan. Drinking a glass of water one-half an hour prior to and after meals may help you maintain weight.

Regular work outs will help you relax, rest well, raise your energy while raising your self-regard and confidence. You’ll look and feel great. A general schedule ought to include daily activities for twenty to thirty minutes. If you've problems getting moving, begin slowly and gradually work into a full routine.

Posture is crucial. Before you begin a workout always check your posture, which ought to be aligned. Keeping it straight may help you avoid bone related disease and encourage better breathing, which relieves stress. It will further relaxation, better confidence, as well as make you look younger, in shape, and slimmer. It will likewise raise energy and vitality, which is crucial.

Attempt to turn in at the same time every night. Sleep will cut down stress. Modify your bedroom if you discover it hard to sleep. A change may make you feel more relaxed. Keep the room dark and hushed when you're sleeping. Make certain that your mattress and pillow fits your posture and makes you feel relaxed. Don't utilize caffeine, smoke, or drink before retiring. You are able to work out an hour before bedtime to get tired. If you frequently rouse during the night and discover it hard to sleep, get out of bed and read a book.

Train your brain to think only during wake hours, to loosen up and think positive. Attempt to center on one task at a time, which will encourage memory and relaxation. Try not to fret, rather do something about it.

Your mental attitude plays a huge part. When you've a positive outlook or attitude it moves you to accomplish your goals and plans.

Stretching exercises and meditation call for proper breathing. Breathe naturally while working out, meditating etc. Get aware of your breathing and practice breathing properly. This will help you unwind.

Stretching may help to flex the joints, which encourages strong muscles. Stretching will open the air passages, and help you to feel at ease.

Before beginning exercise, you might want to use meditation. Meditation helps to clear your mind and implement positive thinking. You have to practice centering your attention while doing meditation. Some individuals want to listen to soft sounds, while others center better on objects. Mediation is enlightenment of the spiritual mind. When you meditate right you practice straight posture, breathing, centering, and attitude. Practicing meditation will promote awareness, as well as encourage relaxation. When the mind and body loosens up, it boosts health, life span, and happiness.


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Friday, 21 September 2018



Rest will help with body functions and help you have less tension, and anxiety. Sleep helps you to think distinctly. Acquire a sound routine for rest. Discover how much sleep you truly need. During the day if you're not working, take a thirty-minute nap, which may help you feel more beneficial during the evening. Everybody is different so you’ll need to see what amount of sleep your body needs.

Nutrition, vitamins and the correct food will help you to live the life you'd like to live. The body requires nutrients to function, and without a suitable diet we'll be starving vital organs and they won’t function correctly. Gluttony is not good for the body either and makes the heart work harder. A few physicians and other health care providers claim eating food that's healthy for you is more important than exercising. However, is it true?

Exercise on a day-to-day basis will step-up the chances of not getting brittle bones and stiff joints when you become older. Exercising will improve your heartbeat, which will ensure a healthier life-style and keep you from feeling sluggish. Tension and anxiety may be cut down with exercising. If you're not doing any exercise, begin today. Don't get into huge workouts to begin with. Do easy arm lifts, leg lifts, even simply stretching. Walk up and down stairs, if you’re able to utilize stairs, at a slow pace a few times daily. After a week you are able to introduce your body to a bit more exercise. Take your time.

Water will help your body to do away with toxins, germs and things that your body doesn't need. Water is the sole fluid that will truly flush your system out. It's highly suggested that you drink adequate water each day. Remember next time you have to purchase something to drink, get a bottle of water. You'll save money and your health will benefit without the sugar and additional ingredients in a soda pop.

Protect yourself from harm. Do you like to ride a bicycle? Put on a helmet. Don’t say ah that’s not for me. Youngsters and grownups are hurt everyday with bicycle accidents. Protect your head, and your brain.

Utilize good moisturizers and lotions to protect the skin from too much sun. Lotions and moisturizers will help keep skin healthy. As we mature the skin will begin to break down and thin. Utilizing good lotion and moisturizers will help your body to keep your skin in the correct shape.

Stress, depression and anxiety need to be cut down in an individual’s life.  Not only is it harmful to your emotional state, it's causing stress to the heart. We have to control these matters and learn to unwind.

You must give up Smoking. Not too much more to say about that. It isn't good, smells foul, and tastes foul. Your heart and lungs don’t enjoy it either. Give it up.

Observe the doctor appointments. See your physician as often as they’d like you to go. Have annual medical checkups to ensure that things are all right with you. We have to take an attack of preventive care.



Friday, 7 September 2018



As stated previously, being fit and being well are totally different conditions. Your wellness rating is dependent upon your immune system, and what vitamins, supplements, and nutrition you provide for your immune system. Fit people can sometimes be unwell. And well people can sometimes be unfit.

Most individuals do not take the time to completely understand the health advantages of being both fit and well. We read and absorb the information we’re given through the media and health organizations, without ever pondering if we’re receiving all the information we need, or simply the part that is profitable to be seen or heard. Fitness gyms need your monthly fees in order to remain operational. They have no real concern about the condition of your immune system. Physical fitness is a condition of the body alone. Hospitals and doctors need you as a patient in order to remain operational; they want you to know you need to be fit and well, but often leave out important pieces that affect your wellness and, therefore, your ability to be fit.

What about eating habits? What about vitamins? What role does our daily intake play in our health, our wellness, and our fitness? More than you have been lead to believe or understand. The body’s ability to remain well under anything other than ideal conditions is a direct result of the nutrition received on a daily basis. The mind’s ability to remain well is, again, a direct result of our nutrition intake. For instance, the human brain doesn’t develop well without the necessary input of protein in our daily diet.

You pick up the magazines each day, and you’re bombarded with health and fitness information. Advertisements and articles that are designed to impart much needed information to the reader about the state of fitness and health in America today, and what we as responsible citizens should do. I want you to stop, and think for just one moment. How do you determine your current fitness and wellness levels? Does your regular doctor as you each time you go if you believe yourself to be fit and well? Probably not. Nor does he give you any method for determining the status on your own. Fitness centers abound in this country, and most are staffed with counselors who can test your fitness level. What about your wellness level? Are they one and the same? They are not one and the same, yet they rely heavily on each other to keep you healthy.

The terms are often used interchangeably. Quite often someone will talk about their health, when they’re really addressing a fitness issue. Then you will encounter conversations where the word wellness is used to discuss a health issue. Because these issues are still new as far as the participating public is concerned, there will continue to be confusion as to the proper use of each term. It’s not so important that we use the correct term, just that we take an active role in our wellness, fitness and overall health.

The same is true when considering our quality of life, what role does our overall health and wellness play in the quality of our life?

Tuesday, 4 September 2018


Can I lose weight by lifting weights? It is a good question. And the answer is if that is the intention of your weight lifting regimen - yes. Now of course in the classic story of the “98 pound weakling” who got sand kicked in his face on the beach and then went on to become Charles Atlas – weight lifting lead to increased muscle mass and weight gain - and of course even today many people lift weights to “bulk up”. But a properly designed weight lifting workout can be used to burn fat, increase metabolism and lose weight.

Doctors and fitness experts agree the key to effective weight loss is to raise what is called Resting Metabolism. Resting Metabolism Rate (RMR) is the rate at which your body consumes fuel when at rest. That fuel is better known as calories.

Do you know where the bulk of calories are burned or used in the body – in lean muscle mass. Muscle is active tissue, muscles even at rest burn calories – fat does not. The leaner muscle mass you have the more calories you burn. What is the best way to build lean muscle mass – lifting weights of course! This is why diet alone never leads to permanent weight loss; diet without exercise does nothing to increase RMR. And even the exercises usually associated with slimming down, like aerobics and other cardio workouts, also do little to raise RMR –that is why fitness gurus all suggest adding weight lifting to any exercise program designed for effective and permanent weight loss.

This is true for men as well as women. Many women fear weight lifting because they are afraid they will get “too bulky” or “too manly”. This is simply not so, Mother Nature has seen to that. Most women just do not have enough testosterone (which speeds and enhances muscle growth, actually making it easier for men to raise their RMR, sorry gals) – to develop a “manly physique”. Remember we are not talking about a heavy 2 hour a day pumping iron session. As part of a regimen to raise RMR, moderate weight lifting 2 – 3 times a week is all it should take.

Start out with a weight that is comfortable for you and that you can lift in any given exercise 8-12 times or repetitions. If the muscles do not become noticeably fatigued by the 12 th time, the weight is too light, gradually increase until the first signs of fatigue come in at around that 12 th rep. To build the leanest mass, gradually increase the weight by about 10% each time you can do the 12 reps. Remember weight lifting is designed to raise RMR and build lean muscle mass as an adjunct to cardio, not as a replacement. They work arm and arm, cardio to burn fat – weight lifting to build muscle mass and increase RMR.

The bottom line is dieting slows metabolism – weight lifting increases it. Dieting plus weight lifting leads to a slimmer healthier you.

#FitcoverAustralia #theFaceofFitness

Friday, 31 August 2018

If you and your family love to eat at restaurants, you may think that this lifestyle is not good for a healthy diet. In many cases, you would be correct. However, you can still enjoy restaurants occasionally and maintain your healthy diet. Its all about making good food choices, which starts with learning about the nutrition you need to stay happy, physically healthy, mentally stable, and active.

When you pick up the menu, start by skipping over the drink section. Although you may be tempted to enjoy a beer or mixed beverage with your dinner, these usually have many empty calories, which is not good for your body. The exception to this rule when it comes to alcohol is wine, especially red wine, which can be fine if you have a single glass and can actually help prevent heart disease for some patients.

Also skip over the appetizer menu, unless it’s to over a side salad. The appetizers at restaurants are usually high-fat foods that are not meant to fill you up and can in fact make you crave even more high fat foods. Examples of these are mozzarella sticks, potato skins, and wings. Instead, simply focus on your main course or, if you must indulge, share a single serving with the entire table of people.

When choosing your main dish, it is of course important that you look at the ingredients of the dish. Anything with cream sauces or high-fat meats should be avoided, and pass up the potatoes or onion rings. Instead over side dishes like vegetables or ask for jus the main course when possible.

Remember too that portion is everything. Order off of the lunch menu whenever you can, and ask for a doggie bag right away. Split your meal in half from the start so that you are not tempted to eat the entire thing, which is usually enough for two or three portions.

At the end of your meal, stick over the desert menu, just like you did with the appetizers. Again, you can share a single desert with the entire table if you feel compelled to order something, or split your portion in half. Many fancy desserts are restaurants have more calories than your entire meal, so keep this in mind before you flag down the waitress to put in an order! Of course, on special occasions, it’s alright to cheat a little, but overall healthy eating requires lots of resisting temptation around you.

#FitcoverAustralia #theFaceofFitness

Tuesday, 28 August 2018


Planning your exercise routine is sometimes the hardest part about the whole process. Most of us work full-time or at least part-time jobs and many have families, spouses and a ton of other issues to deal with every day. It’s important that you create a routine schedule that you can absolutely stick to no matter what. Not sticking to your plan is the primary thing that’s going to inhibit your ability to get healthier and effectively lose weight. While you’re planning your exercise routine, keep in mind this goal: 60 minutes of exercise every day. That’s our goal. Your absolute minimum should be 45 minutes of work out a day, 3-4 days a week. You don’t have to do it all at once but I wouldn’t split it up in anything less than 15-minute intervals; 10-minutes if you’re just ridiculously busy.

I, like many people, have tried and failed thousands of different work-out schedules. It’s not easy to maintain, especially since life is so unpredictable. What I have found is that planning your exercise for the morning hours is usually the best course of action. Working out after you come home from your day job might seem like a good idea but it never fails; there’s always something important that comes up and you have to put it off for “tomorrow.” Tomorrow almost never comes, as far as your exercise regimen is concerned. Aside from being overall easier to maintain, a work-out schedule in the morning has a few other health benefits as well. Working out a little in the morning really gets your blood pumping and can prepare you for the rest of the day. Doing light, aerobic exercise is also most effective when it’s done on an empty stomach; this maximizes the fat you use for energy and minimizes the amount of carbs you burn.

If you decide that an even schedule is just going to be a lot easier for you then don’t fret; evening work-outs have specific benefits too. For one, working out makes you tired. If you’ve been having any trouble falling to sleep, a good anaerobic exercise can tucker you out and prepare you for bed. Hard exercise also releases endorphins from your brain; these are chemicals that make you feel good. After a hard day at work, exercise can help reduce your stress levels and make you feel a lot better.

If you haven’t noticed, there’s a pattern here. Aerobic, light exercise is best done in the mornings before you’ve started your day and anaerobic, hard exercise is best done in the evening, when you’ve already gone through your day. Ideally you could mix both of these types of exercise together for the best possible health and weight reduction; if you can schedule your light exercise for the early morning and fit in some weight lifting or swimming laps at night, you’ll be way ahead of the game!

#FitcoverAustralia #theFaceofFitness

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