Skate Your Way to Weight Loss and Fitness

If you enjoyed skating as a child, turn your old childhood past time into an exciting, new fitness program. Even if you have never skated before, skating is easy and fun to learn, and safe as long as you take some easy precautionary measures. So strap on some ice skates or roller blades and take […]

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The Mindset That Keeps You From Building the Body You Desire?

Daily Mindset and Behavior Is Important… Everyone has a certain mindset and daily habits that predict their behavior. Unfortunately, a lot of these beliefs can hold us back from the very things we want the most. This appears to be especially true when we are referring to our diet and exercise goals. It is predominantly […]

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Read This Before Trying Tabata Workouts

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Today’s Rules For Clean Eating

Clean eating is a current term for a long-standing movement. Many people believe that cleaning up the way we eat increases health benefits and energy levels.

The earliest signs of this trend began in the 1960’s and were visible in the health food stores that cropped up. Now, mainstream society has caught on to putting an emphasis on eating organic, whole foods, and cutting back on sugar.

What can clean eating do for you? Find out what foods to eat and how to eat them.

Benefits of Clean Eating

1. Take good care of your health. Intelligent food choices reduce your risk of disease, including heart disease, diabetes and certain types of cancers. You’ll also keep your body fit and strong.

2. Lose weight. Empty calories will cause weight gain, especially as we grow older. Healthy, nutrient-dense foods can help you eat less.

3. Enjoy flexibility. It’s difficult to stick to diets with a long list of forbidden foods. Clean eating lets you enjoy all different kinds of flavors and cuisines.

4. Eating healthy, whole foods also protects the environment. Clean eating is good for the planet as well as for those who inhabit it. Do your part to promote a sustainable food supply with green practices, such as buying local and choosing organic produce.

What to Eat

1. Switch to organic whole foods. Get most of your calories from foods in their natural state. Opt for brown rice instead of white. Consider a snack consisting of fresh fruit or vegetables instead of fruit-flavored cereal bars that is loaded with sugar.

2. Focus on eating vegetables and fruits with each meal. Aim for at least 7 servings of fruits and vegetables each day. It’s easier to do if you plan snacks and meals around soups, salads, and stir-fries.

3. Consuming healthy fats is not considered part of a healthy diet. The types of fats you eat may be more important than the volume. Monounsaturated and polyunsaturated fats, as well as omega-3s, are good for your heart and brain when you consume them in moderation.

4. Spread out the protein. Beans, fish, and lean cuts of meat that are preferably grass-fed beef or free-range chicken are excellent sources of protein. Your body breaks down protein more effectively when you eat small portions more frequently, rather than saving it all for dinner.

5. Drink alcohol responsibly. Fancy cocktails are often loaded with sugar and calories. On the other hand, a single glass of wine provides antioxidants and other important health benefits.

6. Stay hydrated. Our bodies need water even more urgently than food. The old saying about drinking 8 glasses a day is still a good rule of thumb.

How to Eat

1. Make time for breakfast. Start the day with a hearty breakfast. If you’re in a rush, pick something you can eat on the go, like a smoothie with yogurt, kale, and berries.

2. Read labels. Perhaps you rely on some convenience foods in order to juggle your busy schedule, family responsibilities, and busy travel. Make the best of your situation by learning to pay attention to nutrition labels. High-quality protein powder may be a good option when you are on the go. Frozen dinners high in salt and saturated fat may be a choice you want to eliminate from your daily dietary consumption.

3. Control portions. Almost any food can be adapted for clean eating. If you love bacon, choose lower fat versions, like turkey or Canadian bacon, and limit how much you eat. Asparagus lovers can indulge all they want, as long as they go easy on the butter.

4. Learn to cook. Preparing your own meals gives you more control over what you put in your body and will save you money also. Browse online for easy to use recipes, such as salads made with various veggies and chicken, or quick dinners with eggs and a variety of leftovers.

Makeover your diet with clean eating. Choose organic natural foods, and steer clear of artificial ingredients. You’ll look and feel better, and you may even live longer with a higher quality of life.

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5 Ways Drinking Water Improves Your Health & Wellness

Your brain is made of 90% water, and your blood is made up of over 80% water, and your bones are made of 50% water. And that’s not even taking into consideration all the bodies cells, tissues, muscles and organs.

Water truly is the miracle drink.

You can’t go anytime you select water to drink. It provides the body a way to cleanse the harmful toxins. Water is an important part in regulaing our body temperature and also plays a vital role in every single chemical reaction inside our cells. It also plays a key role when it comes to lubricating our joints, it will promote healthy skin, and helps keep our digestive systems functioning smoothly.

Another one of the great benefits of drinking water regularly is that it boosts your energy levels and elevates your mood. One another important function of hydrating with water is that it helps to bolster the immune system, that can prevent heart diseases, cancer and even the cold and flu.

Dehydration

When the amount of water you drink each day is less than the amount you excrete, problems start to occur – starting with dehydration. Most people are chronically dehydrated, causing a lack of attention span, memory problems, and motor skills issues.

Dehydration can also cause brain tissue to shrink. When we don’t drink enough water, our brains have to put in a whole lot more effort to perform at the same level. There have been studies done on students during school exams, and for the most part, the students who did better brought in a water bottle with them to the exams. Drinking allows us to think more clearly, and gives us the ability to focus and concentrate better.

When you’re dehydrated, your skin looks sullen and feels dry because your body will prioritize hydrating your organs first. The first place your skin will suffer is the skin on your face. Severe dehydration can have lasting effects which can result in dizziness, weakness, fatigue, headaches, and sometimes even unconsciousness.

Water For Your Health

1. Helps your Bowel Movements

When we don’t drink enough water, our large intestines and the colon, takes the hydration it needs from our stool, making it hard – a clear sign of constipation. The good news is that drinking plenty of water will help eliminate all these problems. It will help the digestive system, alleviate constipation, and help to regulate your bowel movement.

2. Works as a Detoxifier

Our kidneys have the crucial job of removing toxins from our bloodstream, especially the main toxin in our bodies called BUN (blood urea nitrogen), which we pass through urination. If our water consumption is less than what it should be, your kidneys will have a hard time removing these toxins. Toxins are the remaining junk that’s unused and needs to be removed, like urine, stool, and sweat. Drinking enough water helps your kidneys rid these toxins quite easily.

3. Powers Muscles & Joints

According to studies, a mere 2-3% loss in water weight can cause us fatigue, weakness, and can decrease your ability to think clearly. It also has a negative impact on your athletic performance, so much so that if our muscles don’t get enough water, they start to feel tired and can actually start to reduce in size.

On the flip side, drinking lots of water allows muscles to be more elastic. It will provide our muscles with the energy they need and helps them perform at their optimum levels. In addition, water helps hydrate and lubricate the joints in the body, which helps reduce joint pain and prevents muscle cramps.

4. Satiate your Hunger

Any good dietician will tell you that drinking water, or eating foods that contain high water content, will curb our appetites. In addition, to go even a step further, water keeps us feeling full longer than other drinks because it’s such a high volume liquid.

Water also will boost your metabolism, and increase your body’s ability to burn fat. Drinking 2 glasses before a meal will help you digest and metabolize your food in less time.

5. Keeps Skin and Hair Soft

Water helps to improve skin hydration and improves the flow of healthy blood throughout the body, which gives you a much brighter complexion. It also helps rejuvenate skin cells and boost skin suppleness.

When it comes to your hair, because your hair is made up of 25% water, will shine brighter if you drink more water. Therefore, when you’re constantly replenishing your water intake, this can help to stimulate hair growth, as well as helps keep hair shaft strong, giving that shiny, glossy look.

How much is enough?

We’ve been told too many times to count that we should drink 8 glasses of water a day. However, the truth is, that’s an average guideline, and it’s not set in stone. How much you drink depends on your body and how much water will sustain it and provide it with ample nourishment. To calculate just how much water you really need, multiply your bodyweight (lb.) by 0.55. Then divide the result by 8. What comes up is the number of cups you need to drink on a daily basis.

Here are a few ways you can sneak in those recommended glasses of water in your daily routine:
1. Drink a glass of water before each snack and meal.
2. Keep a bottle of water with you at all times, in your car, in your bag, at the gym or in the office.
3. Eat more fruits and vegetables. About 20-25% of our daily fluid intake comes from our meals. So let their high water content add to your hydration.

source https://www.healthy4lifeonline.com/5-ways-drinking-water-improves-your-health-wellness/

Make Endurance Training Work for You

Endurance training can help to make you happy, healthy, and certainly a more productive individual, even if you aren’t running marathons or doing triathlons. Try these helpful tips for improving your stamina safely and effectively.

Benefits of Endurance Training

1. It will boost your energy. If you feel exhausted and too tired to exercise, keep this in mind. Working out will lower your fatigue level, especially when you’re doing cardiovascular activities that enhance your aerobic capacity.

2. It will speed up your metabolism. Endurance training will speed up your metabolic rate even when you’re in a resting state. This means you can eat more calories without gaining weight, providing it is within reason.

3. It is a great way to make new friends. You’re sure to meet new and interesting people when you become a regular at your local pool, fitness club or running track. Get to know your neighbors and find out if they have similar work out interests. You may connect with a potential training partner.

4. You can create a peace of mind. There’s a scientific basis for the runner’s high you hear endurance athletes reference. Due to endorphins and other chemical reactions in the brain, long-distance rhythmic movements tend to produce euphoria.

Nutrition Tips while Endurance Training

1. Reading labels is important. Sports nutrition is a vastly big business, so you have a lot of energy product choices out there. Check the nutritional information on the label and avoid the bars and drinks that are full of sugar.

2. Counting calories can be helpful. Endurance exercise can consume in excess of 550 calories in an hour, but you don’t have to eat that much. Your body can’t digest and absorb food that quickly so it will satisfy the deficit by burning stored fat. You may want to take in some carbohydrates if your sessions last at least 2 hours, and add in some high-quality protein if you train for 3 hours or more.

3. Fuel up your body. Discontinue eating at least 3 hours before a race or other intense sports or activities. This will allow your blood sugar to stabilize. Complex carbohydrates are perfect for an ideal pre-race meal. It’s perfectly fine to feel a little hungry before a competition.

4. Be sure to replenish your resources. Once your race or workout has ended, you will need to recover and replace the nutrients and energy stores you’ve burned up. Try to eat a balanced meal with protein, complex carbohydrates, and healthy fats.

Safety Tips for Endurance Training

1. Staying hydrated is very important. Drinking water is essential before, during, and after exercise. One 16-20 ounce bottle an hour is a good rule of thumb during tough training.

2. Practice and train in moderation. Develop a workout plan with a gradual and balanced approach. Slowly increase your times and distances slowly. Engage in a variety of activities, including strength training and stretching. Take days off to rest as well.

3. Cooler is better. Athletes experience heat stroke frequently when training outside in weather that is hot. Wear protective gear and find an indoor track if it’s too hot outside.

4. See your physician regularly. Talk to your physician if you have any chronic aches, pains or heart palpitations. Seek help immediately if you experience chest pain or suddenly feel short of breath.

Other Tips for Endurance Training

1. Using health supplements. While it’s good to rely on whole foods for most of your diet, supplement with vitamins and protein may also help when you’re placing extra demands on your body. Some studies support the benefits of taking a quality whey protein, certain vitamins, and even caffeine in moderate amounts.

2. Warm up and cool down. Gentler movements before and after training may be especially important for endurance athletes. Cooldowns can reduce the risk of losing consciousness caused by stopping abruptly.

3. Listen to your body. Your individual condition and goals determine the regimen that will work best for you. Experiment until you find a winning formula that keeps you safe and fit.

For a longer, healthier, and more active life, try endurance training. Whether you’re gearing up for a Spartan run, triathlon or just running on a treadmill, endurance exercises strengthen your body and mind.

source https://www.healthy4lifeonline.com/make-endurance-training-work-for-you/