Boost Your Workout Results - Top 3 Tips for Eating!

 If you subscribe to the belief that a combination of eating nutritiously and regular exercise effectively promotes a healthier you, you’re absolutely correct in sharing that belief.

There are elements of both sides of the equation that work together to give you the best mind and body that you can get.

What you probably didn’t know, however, is that how and what you eat can significantly impact the results you get from exercise!

Use these tips for boosting your workout potential:

1.Have a healthy breakfast. 

Breakfast has many benefits: it helps you maintain your energy, cope effectively with the challenges of your day, and boosts your brain power. If you’re a morning workout person, breakfast is even more important to having an effective workout.

• You can vary your breakfast intake as follows so you have the right amount of fuel to maintain high energy from beginning to end:

• Eat healthy breakfast options like juice, bananas, whole-grain cereal and low-fat milk one to two hours before your morning workout.
• Have a lighter breakfast or a carb-filled drink like a banana smoothie if you want to work out within an hour of waking up. You’ll get your blood sugar pumping enough to achieve an effective workout.
• Have a substantial late night snack or sports drink if you’re really not a fan of eating breakfast before your workout. That way, you’ll still have some unused calories when you wake up to fuel your exercise routine.

2. Watch your portions. 

Portion control is an essential part of healthy eating to promote effective exercise. Sure, what you consume can either help or hurt your workout, but the portions you take in have an equal effect.
Use the guide below to determine how to control your portions before exercise:

• If you need to eat within an hour before your workout, have small snacks. Eating too much before you exercise can result in sluggishness and lack of will to exercise.

• Have small meals two to three hours before exercising if you have that time at your disposal. With so much time before your workout, you definitely don’t want to eat too little because you’ll feel your energy slowly slipping away.

• Larger meals should be consumed at least three to four hours before you exercise. Doing that will allow you to fuel your body with the right amount of energy to work out without causing the sluggishness.

3. Snack healthily and in a timely manner. 

What you snack on and when you have it are absolutely important. Great options for snacks include bananas, yogurt, whole-grain products, energy bars and granola bars.

• These snacks can be eaten at least one hour before your scheduled workout.

If you exercise regularly, you might as well get the absolute most from it that you can.

By following these guidelines, you’ll find that your workout results are more significant than what you’ve been experiencing to date.

Start planning your menus today for eating to boost your workouts!

You’ll enjoy the difference.

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3 Effective Steps to Finally Flatten Your Tummy!

 You can have the lean, flat stomach you've always wanted! Make these nutrition, exercise, and posture tips part of your daily life and you'll blast away your belly fat.

Eating for a Flat Stomach:

1. Maintain a healthy body weight. If you're already above your ideal weight, you'll need to burn more calories than you consume to lose those excess pounds. It's great to tone your stomach muscles, but they'll remain hidden until you shed any fat that covers them.
   
2. Get plenty of fiber. A diet high in fiber will help prevent bloating. Whole wheat and other grains also help you feel fuller faster, and most vegetables are low in calories.
   
3. Cut down on sodium. Many people eat twice as much sodium as health experts recommend. Too much salt can lead to high blood pressure as well as bloating.
   
   The biggest culprit is processed food, so read those nutrition labels and prepare your own dishes from fresh ingredients. Drinking plenty of water also helps to lower your sodium levels.
   
4. Eat smaller meals. If lavish dinners make your belly bulge, try switching to smaller and more frequent meals. Eat 5 to 6 times a day every 3-4 hours. You'll be less likely to get hungry and overindulge.
   
5. See your doctor. If you're losing weight but failing to see any change in your waistline, talk with your doctor. 
   
   There are tests that can detect if you have food allergies. You may need to avoid certain foods or take enzyme drops or tablets for lactose intolerance.
   

Exercising for a Tighter Tummy:

1. Understand the myth of spot reduction. Your body gains weight all over and loses it the same way. Forget about the miracle gadgets advertised on television that promise instant results. Save your money and devote your energy to more sensible eating and regular exercise.
   
2. Do aerobics daily. Aerobic exercise is the best way to burn more calories. Take a daily walk or run. Go swimming or skating. Aim for about 30 minutes of activity a day. Supplement that with lifestyle changes like using the stairs instead of the elevator.
   
3. Strengthen your upper body muscles. Building strong muscles in your shoulders, chest, and back will improve your posture and keep your abdomen from sticking out. Do some weight training or Pilates a few times each week.
   
4. Tone your stomach muscles. Spot exercises are effective in combination with aerobics and strength training. Crunches and leg lifts tighten and tone your stomach muscles.
   
5. Have fun. Make your exercise routine enjoyable so you'll want to stick with it. Design a variety of activities. Reward yourself when you make progress towards a slimmer waistline.
   

Improving Your Posture:

1. Tuck your tummy in. Imagine that you're pressing your navel back against your spine. Even if it feels a little awkward at first, it will quickly become a habit with regular practice. The results are fast.
   
   Your abdomen will look flatter. You'll breathe more deeply and feel more energetic. Even your clothes will look better.
2. Pull your shoulders back. Letting your shoulders drop back and relax helps to raise your chest up. This way, all of your core muscles support your weight instead of making just your abdomen carry the load.
3. Keep your body in alignment. Whether sitting or standing, try to position your ears, shoulders and hips in one vertical line.
   
   Balance your weight evenly over the balls and heels of your feet while walking or standing. Switch positions occasionally when sitting or standing for a long time.

A flat stomach can work wonders on your health and appearance. Eat right, exercise, and stand up straight. You'll love your new look.

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How to Get A Beach Body Fast!

 With summer here, most of us are thinking about the sandy beaches, the warm sun and how we're going to look in our swimsuits.

Is the thought of other people seeing your thighs or belly a little scary?

Well, here are some quick and easy ways to get your body ready for swimsuit season this year.

Start a regular exercise program. 

This isn't a revolutionary idea, but you can target the problem areas by doing exercises specifically for your belly, thighs, upper arms and love handles:

• Crunches for your abs
• Arm rolls and pushups for your upper arms
• Leg lifts and squats for your thighs
• Bending at the side while standing for love handles

Those are just a few suggestions of exercises you can do at home that target those specific areas. Other exercises you can do to get your body in swimsuit shape are:

• Swimming at your local community center or public pool
• Jogging
• Walking around your neighborhood with a friend or relative
• Biking
• Hiking on trails or in other naturally scenic areas
• Inline skating at a local arena or in your neighborhood
• Nintendo Wii fitness games

Start eating smarter and healthier.

 Choosing the proper foods is not only important for your looks, but it also affects how you feel.

To burn fat off healthily and easily, begin eating a diet of plenty of green leafy vegetables, wholesome fruits, lean meats, and whole grain breads.

A well-balanced diet helps your body function properly and helps you feel full and satisfied throughout the day.

Reduce your portions and eat less. 

Portion control, or lack thereof, is probably the biggest factor in weight gain in today's society.

For some reason the majority of the population has come to think that we're supposed to eat enormous amounts of food in order to feel satisfied, but the opposite is true.

• When you reduce the amount of food you eat in one sitting and wait a few minutes, you'll notice you more full than you think. This is because it takes your body 20 minutes to tell your brain that you're full.
• Here's another tip: Eat six small meals a day, as opposed to the 3 larger meals that you're accustomed to, and you're more likely to lose weight.
  
  By eating smaller, more frequent meals, you're keeping your metabolism going. It doesn't slow down or stop then have to work so hard to restart itself.

Stay active by incorporating regular exercise into your daily routines.

• Whenever you can, take the stairs.
• Park farther out when going to the store or appointments.
• Walk wherever you can instead of driving.
• If you sit behind a desk all day, get up and move around every hour for 5 - 10 minutes.

Keep a diet and exercise journal. 

• Keeping track of how often you exercise and how much you eat will really help you see the big picture. Journaling will also help you see your progress, which can do tremendous efforts in keeping you motivated.
• A simple notebook will do, or you can use a spreadsheet program on the computer. Another alternative would be to create a weight loss blog. Having your progress available for the public eye to see is a great way to stay on track and motivated.

Getting your body ready for the beach doesn't have to be difficult or take up extra time that you don't have, but it can be done.

By taking action with the suggestions above, you'll begin to see the results you want and have the beach body you deserve!

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An Action Guide – How to Lose Weight and Build Muscle For Beginners!

 You probably feel like celebrating when your bathroom scale shows you that you’re losing weight. 

However, lasting fitness depends on one more calculation. You need to retain or gain muscle while you lose fat.

Increasing your muscle mass offers many benefits. Muscles give you energy and strength, so you’re more likely to stay mobile as you age and continue enjoying the activities you love. 

They also support many organ functions and may extend your lifespan. Plus, you look more attractive when you’re lean.

Start thinking beyond the scale. Learn how to gain muscle and lose fat at the same time.

Tips for Eating and Working Out:

1. Lose weight gradually.

Crash diets that are very low in calories may allow you to drop pounds quickly. However, you’ll be losing more muscle than fat. Unless your doctor recommends something different, aim to cut about 500 calories a day and lose about 1 to 2 pounds a week.

2. Eat more protein.

Your body needs adequate protein in order to build muscles. Spread it out throughout the day in each of your meals and snacks. Smart choices include fish, lean meat, eggs, and beans.

3. Enjoy healthy fats.

our body needs some dietary fat. In fact, The American Heart Association recommends getting about 25 to 35% of your daily calories from fat in whole foods like olive oil and nuts. Keep in mind that zero-fat processed foods often add extra sugar and other undesirable ingredients.

4. Lift weights

Barbells, dumbbells, and machines are excellent for strength training. When you’re trying to add muscle, keep the weights heavy and the repetitions low. 

Pick a weight that you can lift safely for about 5 to 10 times each set.

5. Use other resistance.

If your gym is closed or you want more variety, try Pilates, boxing bags, or body weight exercises. You can do a variety of pushups and squats at home without needing any equipment.

6. Avoid overtraining.

For your muscles to grow, your body needs adequate rest. Schedule days off from the gym to relax or do gentler activities like riding your bike.

Other Tips: 

1. Manage stress.

Chronic tension causes inflammation that interferes with your body in many ways, including stunting muscle growth. 

Deal with stress constructively with self-care habits that relax you or talking about your feelings with someone you trust.

2. Sleep well.

While you’re sleeping, your body is busy secreting growth hormones that help muscle tissues to recover and grow. Aim for at least 7 to 8 hours of sleep each night.

3. Wash your hands.

Any illness can make you lose muscle, so make easy precautions a daily habit. The CDC estimates that hand washing reduces the number of cases of diarrhea by up to 40%.

4. Measure body composition.

By now you may be wondering how to determine your muscle to fat ratio. You can do simple tests like checking to see if you can pinch more than an inch of fat around your waist. Your doctor or fitness club can also do more precise measurements.

5. Track your progress.

You’ll feel more motivated when you can see results. Take before and after photos. 

Use a journal to record how you’re losing inches and gaining strength.

6. Consider your age.

After age 30, you start losing about 5% of muscle mass per decade, and the rate keeps increasing. 

You can slow this process down and even reverse some losses by staying active.

Few adults can look like Arnold Schwarzenegger, but almost anyone can protect and increase their muscle mass with regular exercise and a healthy diet. While you’re watching your weight, pay attention to your body fat percentage, as well as your overall pounds. You’ll like the way you look!

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11 Simple Lifestyle Changes To Help Your Body Burn Fat Naturally

 If you want to drop some pounds or hold off the middle-age spread, there are easy ways to help your body burn fat.

Simple lifestyle changes can transform your body into a fat burning machine.

Speed up your metabolism by adjusting the way you eat, exercise and even sleep.

Eating to Burn Fat

1. Consume fewer calories. Weight gain is usually caused by eating more calories than you burn.
   
   You'll save yourself a lot of money and frustration by accepting this simple truth. Your metabolism naturally slows down with age so over time you need to eat less and exercise more to avoid storing fat.
   
2. Eat breakfast. You can still enjoy a hearty breakfast. Your metabolism slows down while you sleep so get it going again with a healthy feast.
   
   Oatmeal with cinnamon or fruit yogurt and granola are both excellent breakfast choices.
   
3. Eat frequently. Eating often also speeds up your metabolism. Replace the usual 3 big meals per day with 4 or 5 smaller meals and snacks.
   
   Enjoy whole grains, fruits and vegetables, and lean proteins. As an added benefit, you'll feel full much of the time so it's easier to resist junk food.
   
4. Drink alcohol in moderation. Alcohol is a depressant that slows down your central nervous system.
   
   You can still drink a glass of wine with dinner if you balance it out with lots of water. Water aids digestion and gives your metabolism another modest boost.
   
5. Be smart about using supplements. You've probably seen advertisements for expensive fat loss supplements.
   
   Many of these products produce no significant effects or contain caffeine that can make you jittery. Supplement claims are not evaluated by the FDA, so be careful and let your physician know about any supplements you take.

Exercising to Burn Fat

1. Build up your muscle mass. Even seniors can increase their muscle mass with weight training.

It's worthwhile because a pound of muscle burns more calories than a pound of fat. If you're new to weight training, start off gradually to avoid injury.

• If you prefer other activities, you can get similar benefits from movements that use your own bodyweight for resistance like push-ups, crunches, and Pilates.

2. Vary your routine. Your body adapts to any familiar activity so you use up fewer calories over time.

Crossfit training will stimulate your body's metabolism. In addition, get off the treadmill and take a dance class from time to time.

3. Do interval training. Interval training is another proven strategy for burning more fat. Break up your morning jog with a few sprints. 
Jump rope for a couple of minutes during low-impact aerobics. This way you train both your aerobic and anaerobic energy systems so you lose more calories from fat.

Other Lifestyle Tips For Burning Fat

1. Sleep in a cool room. Get a full night's sleep in a cool room. Your body processes calories more efficiently when it gets 6 to 8 hours of slumber. Studies show that room temperatures of about 60 to 65 degrees can help you fall asleep faster and burn more calories per hour.
   
2. Start fidgeting. On average, people who fidget are thinner than those who don't. As long as you're not distracting others, swing your leg and shift around. Even better, get up during TV commercials to do some lunges and take the stairs whenever you can.
   
3. See your doctor. If you need more help, talk with your doctor. Testing and treatment is available for many conditions that make it harder to lose weight such as hypothyroidism. Your doctor can also advise you on dieting and exercising safely.

Daily activities can trigger your body to burn fat more effectively.

With these simple lifestyle choices, you can reduce your body fat and stay lean and healthy for life!

Let us know what you think! Do share these tips with your friends!

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Our Joint Health Jelly is produced with a unique blend naturally extracted TCM herbs, supplementing the clinically proven dose for effective joint pain relief with anti-inflammatory properties. The synergy between our Western supplements and TCM herbs help combat inflammation and improves circulation to the joints.

5 Real Weight Loss Secrets To Lose Weight Fast!

Have you ever wondered how doctors really lose weight?

Although not all medical professionals are slim, some seem to have discovered weight loss secrets that could help you.

Doctors often fight their own weight loss battles, so they’ve learned how to keep the pounds off and away. 

5 Real Weight Loss Secrets To Lose Weight Fast!

You can learn from their secrets and use them to lose weight too.

Try these effective techniques: 

1. Avoid watching the scale. Doctors admit that they don’t pay attention to the bathroom scale. Instead of watching every pound they gain or lose, they share that they focus on how they feel, and how their clothes fit.

• It’s more pleasing to watch your jeans or pants fit you better than to obsess about the numbers on the scale.
  
  Your weight will naturally fluctuate on a daily basis. This is mostly due to water retention, so it’s important to focus more on the big picture.

2. They count calories where it matters. Instead of calculating the calories in each piece of lettuce, most doctors pay attention to calories where they matter.

• For example, they don’t worry about calories in fruits and vegetables because these foods have fiber and other nutrients that strengthen your health.

• However, they pay close attention to the calories in snacks such as granola or trail mix. You may be surprised to learn how many empty calories are in some of your favorite snack foods. They may look healthy, but in reality, they pack in the calories.

3. They pay attention to diet supplements. Sometimes, even doctors consider magic pills like diet supplements.

• What separates doctors from most consumers is that they carefully study the ingredients before they take any supplement. They understand that some of the ingredients can have serious side effects in addition to weight loss.
• They also check with other professionals if they need more information.

4. They avoid letting diet failures stop them. Doctors sometimes cheat and fail at their diets. After all, they are human.

Failures will happen, but the way you respond to them matters. Doctors understand that they can start a diet again without issues.  

• Many doctors admit that some of their diets haven’t worked in the past. Nevertheless, they’re always ready to start again and keep going to reach their weight loss goals.

5.They understand stress eating. Their jobs are filled with stress, so they know that stress eating is a reality. However, they also know that when you eat because of stress, you can seriously damage your weight loss efforts.  

• Doctors have stressful jobs that often involve overtime and worrying about their patients.
  
  They also have to deal with late payments from patients, insurance companies, pharmaceutical reps, difficult staff members, and huge medical school loans.

• They’ve figured out other coping mechanisms to deal with the worry and anxiety that don’t involve food.
  
   One of the best ways to stop stress eating is to exercise or get active. Dancing, Crossfit, running, walking, or hiking can help you fight stress without adding extra calories to your day or night.

Doctors know that weight loss is a long-term goal and not a short-term fight. 

You don’t have to invest in complicated programs to achieve long-term results.

You can use slimming secrets from doctors to keep the pounds away and stay lean.

What do you think of today’s tips? If it works for you, do share with us!

Lose weight effectively and reduce your body fat, achieve sustainable weight loss using the slimming jelly! It’s tasty, fun and convenient. Get your slimming jelly here!

Combat mental stress and physical fatigue with a healthy does of our Health and Vitality Jelly, which boast a dose of 900mg of the 6 year old red ginseng extract per serve! This will bulletproof both your body and mind be it at the workplace, gym or in the classroom. Click here to read the reviews and check out the Health and Vitality Jelly on offer today!

Daily Positive Affirmations: I Nourish and Satisfy my Mind, Body, and Soul.

 Is it sometimes hard for you to believe in yourself? Do you struggle to think positively? Or, does your mind always seem to be able to find the worst-case scenarios? Then daily affirmations may be a useful tool to help you shift your mindset in ways that improve your life.

I Nourish and Satisfy my Mind, Body, and Soul

I give my mind, body, and soul what they crave to flourish and in return they enable me to live the most fulfilling life.

I nurture my mind with imagination and knowledge and help it build attitudes of success.

With meditation, I visualize happiness. Through reading and learning, I feed it new ideas on which to ponder. 

I foster good habits, confidence, and self-esteem with positive affirmations, repeating them throughout the day as the need arises.

I nourish my body with nutritious foods and exercise. Eating right gives my body the nutrients it needs for optimum performance, clear thinking, and a strong immune system.

Exercising relieves stress, distributes fresh bursts of oxygen throughout my body, keeps me in tip-top shape, revives me, and makes me feel good all over!

When I feel good and know that I look good as well, I have the passion, confidence, and energy to take on the world! I feel as if nothing can stop me. Challenges become just a bump in the road on my path to success.

I feed my soul with a close connection to my Creator. I feel gratitude for all the good things I am blessed with and the wonderful things just waiting for me to discover and bring into my life. Every day is like a dance with my spirit!

Today, I choose to celebrate my mind, body, and soul and feed them what they crave, knowing that these things will bring me a wondrous life.

Your Self-Reflection Questions:

1. What did I do today to nourish my mind?
2. How often do I give in to the temptation of choosing junk food over nutritious food?
3. Have I attended to the needs of my spirit?

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