Be an Exercise WizardRegular exercise will help keep your mind off food and use up more calories! It’s all about finding what is safe, enjoyable and what suits you.
Think about different types of fitness programs and workouts to keep you moving for example:
Ab workouts , Core training, using an exercise ball, dumbbells or a brisk-walk. Now lets face it, not everyone likes to exercise, especially if they’re carrying a few too many kilos, so I’ve made it just that little bit easier for you. You may need a program designed specifically for women or a program with a more moderate form of physical activity, possibly even a fitness program for seniors. There are a lot of fitness articles, fitness links including workout plans out there, so I’ve compiled many that could help you make the right decision all in one place. For recommendations on exercise routines for ages 18 to 65 and over 65's see Exercise To A Healthier Life "A proper diet and good nutrition combined with an exercise and physical fitness program is the key to a healthy life and increased longevity! " Remember, no matter what program you are on and the intensity of the program, whether at the gym or during your home exercise routine, you still need to prepare and be aware that over exertion without warming up can damage your muscles and to some extent that is why your muscles can ache a few days after exercising. What is moderate activity andcan I do it?Moderate activity is any activity that leaves you warm. It also leaves you breathing more heavily, but still able to hold a conversation with someone, possibly someone who has decided to join you in improving their physical activity (what a great way to motivate each other). In order to help with your weight loss, continue to build up the amount you do each day and each week.If this sounds impossible, keep in mind that anything you do which is more than you’re doing now, is a step in the right direction and will certainly help. You should only expect to lose ½ a kilo each week. Changing your eating habits and having a regular physical activity plan will ensure results. Have you noticed the small results? These will lead you to greater steps and life changing experiences! It doesn’t have to mean going to classes or taking up jogging (although that can be fun). Aim to increase your activity levels gradually as you go.
A good way to start is by aiming for up to half an hour of moderate activity a day for at least five days a week. Then build this up gradually to help with your overall plan. Understanding your
behavior patterns
will motivate you to not only increase your activity but to stick with it.There are many creative ways you can build activity into your everyday life with a bit of thought, determination and motivation. Walking is particularly good because it’s FREE and you don’t need a gym or any special kit other than sensible shoes for it! People have found that taking the stairs instead of the lift (which is great for firming and toning your butt ),walking to the shops, cycling to work, gardening or playing outdoors with the children can make quite a difference.
Which of these could you see yourself doing? You may be someone who prefers a more structured routine. Think about swimming, the gym or group fitness classes. Don’t’ get put off if you get slightly breathless, this is important if you are to get fitter and healthier. So a little hot and sweaty is good in order for the activity to be worthwhile. That is fantastic progress and remember to reward yourself along the way. Giving yourself a reward for reaching your exercise goals will also give you an added extra incentive to stick to your exercise plan. Your rewards need to be non-food rewards. The purpose of rewarding yourself is to strengthen your resolve to lose weight and maintain your weight loss. The best way to find out if you have met your goal is to keep track of your exercise activities in a journal or exercise log that is done monthly. At the end of the month, if you were able to get 30 minutes of exercise three days a week (or whatever your goals may be) you are then able to give yourself the reward! You earned it! Here are some ideas for ways you can reward yourself for reaching your exercise goals: 1. Get your hair done, either a dye, cut or do. Try something daring. Have fun and experiment with your new look. 2. Cooking Utensils: Is there something you could use that would make cooking healthy meals easier? A juicer, mixing bowls, pots, rice cookers, and others are all inexpensive ideas that you can enjoy over and over again. If you have everything you need in the kitchen, is there something else for your house you could use? A new bedspread or area rug for example could be great rewards. 3. Be a kid again! Go to your local amusement park and recapture the “awe” that you felt as a child. Skip the cotton candy, chips and funnel cake. 4. Music: Do you enjoy exercising to music? Downloading a few new songs can be a great way to reward yourself and keep motivated for your exercise routine. 5. New Shoes: Buying shoes is a great way to reward yourself for exercising, and best of all as you continue to exercise and lose weight, they will more than likely still fit! You can decide on a new pair of exercise shoes, or a pair of shoes for special occasions. 6. Have a long relaxing bubble bath in candle light. 7. A Mini-Vacation: Many people do not have it within their means to plan a full blown vacation each month, but you can give yourself a day for a special trip somewhere. Maybe there is an art exhibit you've been wanting to see, or a day at a lake or beach. Traveling to places that are just an hour or two away can be a fun way to give yourself a mini-vacation. 8. Go to a concert or theatrical event that you’ve been wanting to see. 9. A Savings Jar: Perhaps there is something big you would like to work towards, such as a new laptop or digital camera. Create a savings jar, and for each month place a dollar for each day you exercised in the jar. Within a few months, you'll have enough saved up in the jar to get that item. 10. Redecorate a room in your house. Let your creativity flow. Let the room capture the real you. Don’t be afraid to go a little wild. Rewarding yourself when exercising can make you stay motivated for reaching your exercise goals. Having an extra incentive to stay on task will help you exercise even on the days you don't feel like it. Pick a reward that suits your personality and budget best, and keep working towards reaching those exercise goals. Remember: you deserve it! You will find additional tips that helped me reach my goals in my Exercise Made Fun eBook below. Be sure to grab this gem right away. Boost For Cancer SurvivorsExercise, Diet, Healthy Eating and CancerBenefits of Exercise The long-term benefits of exercise generally outweigh the immediate discomforts when done properly; keeping in mind that exercise effects people in very different ways. Some of the benefits are listed below. • Psychological - These benefits may be more difficult to quantify than the Physiological ones but should not be overlooked. In fact, they may be more important at times, as far as enhancing quality of life issues are concerned. You may notice positive changes in: o Relaxation o Improved sleep o Refocusing energies from illness to wellness o Mood elevation o Enhanced feelings of self confidence and independence o Stress reduction • Physiological - The physiological effects of cancer treatment can be extremely damaging to normal tissue and normal body functions and again the effects are different for everyone. For these reasons it is important to not only listen to your body carefully, but also communicate anything unusual you experience to an instructor or trainer. Adjustments are easy to make in a program and will ensure your safety. Some of the physiological benefits of exercise may include, but are not limited to: o Better oxygen to brain and tissues o Enhanced flexibility and range of motion o Addressing muscular imbalances resulting from cancer treatment o Detoxification through sweat and better circulation o Maintenance or regaining muscle tone and strength o Enhanced restfulness and better sleep patterns o Maintenance or strengthening of cardiovascular system o Reduced fatigue Making efforts to engage in any type of fitness activity is a great investment in your health, state of mind and quality of life. As mentioned above, there are countless benefits and reasons why EVERY individual should incorporate some type of activity and healthy diet into their lives if they haven't already. See Recipe Guide to Gentle, Non-Toxic Healing for cancer Survivors.
Please consult your doctor should you have any questions or concerns regarding your Diet and Physical Activity Plan. FREE Healthy Recipes to help you live strong and cancer free 100 Ab Exercises and Free Ab Workouts Learn the Best Arm Exercises What is an e-Book? An e-Book (short for electronic book), also known as a digital book, as defined by the Oxford Dictionary of English, is "an electronic version of a printed book which can be read on a personal computer or hand-held device designed specifically for this purpose". Advantage of using e-Book 1. Contents can be easily searched, copied and printed. 2. Easy to carry around than actual books and it takes up less space as e-book can be easily stored in CD, USB pen drive, hard disk, etc. 3. Paper free. Eco-friendly. Return to Healthy Eating Made Fun Home Go to Herbalife Business Opportunity
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