5 Super Simple Exercise Tips

With each New Year comes the determination to begin exercising. Perhaps even you made a promise to add more exercise into your day. If your efforts at exercising are not going as well as you had planned, take a look at these tips. They might help get you back on track.

Tip #1 – Do Something You Enjoy

Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use.With each New Year comes the determination to begin exercising. Perhaps even you made a promise to add more exercise into your day. If your efforts at exercising are not going as well as you had planned, take a look at these tips. They might help get you back on track.
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Tip #1 – Do Something You Enjoy

Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate. Bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.

Tip #2 – Schedule Time for Exercise
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As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it!

Tip #3 – Remember that Exercise Can Energize

Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers.

Tip #4 – Don’t be Afraid to Mix it up
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Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis once in a while, and if you find you enjoy these types of activities, join up with a team.

Tip #5 – Always Begin by Warming up

Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.
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"The Way to Health & Vitality"

Easy to follow hints, tips and advice to gradually achieving optimum Health and Vitality and improving your general Well-being with a simple exercise and eating regimen.It's time to start a Healthy life:
your 7 days program

How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?


While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure.

The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and
exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
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In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a
one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here's a sample exercise program that may work for you:
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* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.


* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the
second activity. Cool down during the last five minutes.

* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

* From one to eight weeks -- Feel better and have more energy.

* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.

* After six months -- Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is
impractical. Instead, I suggest these easy-to-follow guidelines:

* Eat several small meals (optimally four) and a couple of small snacks throughout the day

* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and
fruits
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* Limit your fat intake to only what's necessary for adequate flavour

* Drink at least eight 8-oz. glasses of water throughout the day

* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn't be able to write this article, or keep my sanity.
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Enjoy life, we all deserve it.

People Who Handle Your Food Work Sick

Have you ever actually found a fly in your soup? I haven't. I've seen it in cartoons, but in real life? No, never.

Unless you're eating at an outdoor café in Calcutta, you're probably safe from rabid winged pests.

But apparently food service workers are a bigger threat to your dinner than Musca domestica Linnaeus; a new study says many food restaurant employees go to work sick, and don't get sick days.

The survey, conducted by Restaurant Opportunities Centers United, a national organization representing restaurant workers, found two-thirds of restaurant workers go to work when they're sick. Oh fantastic!

It gets worse. Nearly 90% of these brave souls serving our food do not get paid sick days and 60% do not receive any health insurance.

Sorry folks, that's just wrong. But, in the United States we have a bizarre dynamic. If you button up your white collar and don't have health benefits it's a travesty, but if you punch a clock. Oh well, get a real job loser!

In the report, a lady working in the food service for 30 years talks about being really sick one day. She had a bad cold with all the trimmings: runny nose, sneezing, cough, and a fever. But she couldn't call out, she needed the money.

However, later on she asked her manager if she could leave. She was too sick to carry on and was coughing up a storm and didn't want to make the customers sick. So her compassionate manager said, "Try not to cough, then."

Now that's classy! Listen, that can't happen. People who handle your food or who take care of sick people need special allowances, for the sake of public health. And if it requires a doctor's note, fine, so be it.

If I go out to eat and someone on death's door serves me my food, I'm going to be ticked off, so any self-respecting restaurant owner should be on high-alert for that sort of thing...same goes for doctors and nurses too.

Image credit: TheEmoSurfer

Fast Food Weird food preparation food safety healthcare 11 Comments O. on 14 Nov 2010

My dad went to an old coworkers house for lunch a few months ago. I guess he had never been to the guys house. Well anyway my dad politely ( naw, probably not!) declined to eat because the guy pet his dog then went back to cooking without washing his hands.

Reply O. on 14 Nov 2010

By the way, as a former retail worker I know that that going out in public sick thing works for customers as well as employees. I'm having flashbacks of all the Christmases I caught someones cold.

Reply Bonnie on 14 Nov 2010

A friend of mine worked in a buffet style restaurant where if you came in sick they would put you at the register. The idea was that at least you weren't handling the food, just breathing (& coughing & sneezing) into customers' faces.

The restaurant industry really needs to give sick time for employees, since they don't pay enough for them to be able to miss work.

Reply

How Much Do Fast Food Companies Spend on Advertising?

Never underestimate the power of screaming child. It's like nails on a chalkboard, only a gabillion times worse.

Most parents can barely stand their kids, especially if they're throwing a tantrum. Make them stop, make them stop!

That's why advertising to kids is so successful. It taps into the nag-factor. Why argue with a 5-year old, when you can just give them what they want and be done with it.

Fast food companies know this all too well, so they've stepped up advertising to children.

The report, from the Yale University Rudd Center for Food Policy & Obesity, found the fast food industry spent over $4.2 billion on marketing and advertising on television, Internet, social media sites, and mobile applications in 2009.

Researchers say despite pledges by fast food companies to improve their marketing practices, advertising to kids is on the up tick. Ha! Ask businesses to act responsibly? Oh that's rich!

Additionally, the experts claim preschoolers see 21% more fast food ads on television than they did in 2003. Older kids see 34% more. Figures show McDonald's has thirteen websites, attracting 365,000 unique child visitors under 12 every month, like Ronald.com.

In Europe, they've tightened restrictions on marketing to children, which is a good thing. Kids are way too naïve and impressionable. They don't know that McDonald's is unhealthy, loaded with salt and fat. It's not fair.

Then again, to be totally honest, I haven't seen too many TV commercials hawking fast food to kids anymore, more web ads than anything else. Maybe they're on kids' channels. I'm not a Sponge Bob fan so I wouldn't know.

Image credit: DBessolo

Big Business Teens and Kids advertising childhood obesity fast food 5 Comments Ninja Techniques on 14 Nov 2010

Totally not surprised, though. Companies love marketing to kids because of all the $ involved, but I wish they would show some restraint.

Reply

15 Smart Tips You Can Try Now

Some of what's been swimming around in my head lately;

Moderation: It's probably less than you think it is. In general, I advise against buying into the extremes of nutritional philosophy. The answer is usually somewhere in the middle. Kick yourself in the comfort zone - try things you haven't before - attack your weaknesses in the gym and in regards to what you put down your pie-hole. If the world of dietary claims and opinions needs one thing, it's context. It is hasty to label things as "good" or "evil" without the proper context. There is a fine line between skepticism and closed-mindedness but there is an equally fine line between open-minded and gullibility. 2 things I could do without: Celebrity gyms and single-food diet experiments.Don't forget your D's! My hemisphere is approaching winter. There's a 95

Poll: Paleo Diet - Cult, Fad or Solution?

This past decade the paleo dieting trend hit the mainstream teaching it's followers to reject our modern diet and embrace one from 10,000 years ago.

Since Loren Cordain's popular book many other versions of the paleolithic or ancestral diet have emerged, but is this old way of eating really necessary to our survival as humans or is the paleolithic diet becoming more like a religion?

Leigh Peele recently wrote a very extensive article exploring the Paleo Diet phenomena. In this article she looks at the diet of the paleothic era, the lifestyle of that era, and discusses whether or not it's truly beneficial for us to try to return to that way of eating.

She also discusses how the paleolithic diet has even begun to form somewhat of a cult or religious philosophy among it's followers.

Peele brings up some good points that I tend to agree with. Why would we want to follow a diet that our "relatively stupid" ancestors followed? Surely our bodies have evolved along with our minds.

What do you think? Is the paleo diet a solution to obesity or is it a fad or even a new cult? Participate in the poll and comments below.

What is your opinion of the paleolithic type diet?

It's a solution. It's a fad. It's a cult. View results

Diets paleolithic diet polls 32 Comments

How Can I Lose 2kg Per Week? [Forum]

How Can I Lose 2kg Per Week? By suresh on Nov 17, 2010 6

Hi all,
I've been trying to loss weight for years. It has been a burden to my lifestyle. Please, can anyone suggest what method I should adopt? I expect no more physical exercise methods.
suresh

Weight Loss   6 Comments laney on 11/17/10

I don't think 2kg per week is healthy or doable. But I will say that the eating lifestyle that I've adopted that has helped me stay slim is the Paleo solution. The book is called the Paleo Solution by Rob Wolfe. I definitely reccommend.

Reply