Lifestyle Choices and Taking Control of Your Health

It's about you ....

Millions of people are in the process of setting their New Years’ resolutions. According to the statistics, the most popular New Year’s resolutions include exercise, weight loss, better organization, debt elimination and smoking cessation.

For those making the decision to become healthier...here are a few suggestions.

For me, I don’t like the word ‘diet’. It has a short term, strongly defined start and finish. This article is meant to encourage you to make permanent and positive changes that will transform your body and provide you with an enhanced look at your life. Weight loss and attitude go hand in hand. If you feel and look better, odds are you will have enhanced energy and become a far more involved ‘participant in life’.

It’s a lifestyle - A choice to make tangible changes in your life to work towards a healthier, leaner body. Drop the diet and develop a healthy, clean lifestyle.

Satiety is a term that refers to the feeling of fullness after eating. It’s the feeling that tells to the body to stop consuming food. There are a number of ways to encourage satiety in the body. None is better than increasing your intake of water or foods that contain a tremendous amount of water - all natural raw foods.

Don’t fall into the false assumption that you are assisting your weight loss efforts by drinking diet colas. Consuming a regular can of cola is no different than eating a pile of sugar. You are far better off drinking water.

If you are drinking diet or regular cola, I want you to throw it away today. Simply put, drinking water helps you feel full and is an aid to losing weight.  It suppresses your appetite and helps the body metabolize stored fat.  If you want to melt fat in your body, increase your water intake.

If your body is lacking an adequate amount of water, your kidneys are unable to function properly.  With the kidneys working at less than capacity, your liver is forced into compensate.  The liver metabolizes stored fat into usable energy for the body.  If your liver is forced to compensate for your kidneys, it’s overworked and unable to effectively complete its core functions.  Your body ultimately metabolizes less fat and you are unable to flush out the remaining fat pockets in your body.

Give Yourself a Daily Dose of Lemon water - freshly squeezed lemon in a tall glass of water is good for all body types.  Lemon is an amazing internal cleaner that acts as an antiseptic and antibacterial.  It enhances digestion, aids in elimination and it’s a powerful antioxidant. - "Clean your body - rid yourself of those nasty toxins - Daily"

Eat nutritious ‘greens’ with each and every meal.  Super foods like spinach & kale, = consume as much as possible.  Don’t pour high fat / over processed salad dressings on them.  Use olive oil, garlic, turmeric, & lemon juice, etc. to flavor your greens.  The aforementioned greens are nutrient-dense food packed with vitamins, minerals and phytonutrients.  ‘Greens’ are heart healthy, loaded with free-radical fighting anti-oxidants and have anti-inflamatory properties that assist with conditions such as osteoporosis, asthma and arthritis.

Use Natural Sugar Alternatives
Like stevia and xylitol.  Stevia is a South American herb that can be 30 times sweeter than sugar.  Xylitol is derived from birch trees; it’s as sweet as sugar with 40% less calories.

Eat Foods closes to its natural state - Whole & Organic Foods. Just remember that it loses its nutritional levels over time.  If you’re going to eat fish, or meat, make sure you’re spending the extra money and purchasing organic.  Portion control is critical to a healthy lifestyle.  Your serving size should be no larger than your fist.  Whole Foods are the purest form of food you can eat.  Think of cattle grazing in a field or a deer in the woods.  Neither walks to a window and asks for a super-sized, prepackaged, over processed pile of hay or grass.  They consume pure, unprocessed foods. Eat as many whole foods as possible.  Over processed foods are nothing more than toxins that may eventually lead to horrific results for your body.  It’s your choice.  Make the logical (healthy) one.

Exercise – You have to move! 

Ideally attempt to workout 60 minutes every day. Click Here for more information on your recommended physical activity level. Check out the previous blog and follow the 12-week exercise program provided by ACE fitness.

A workout can consist of brisk walk, boxing, weight training, yoga, martial arts, aerobics, etc.   Do what makes you happy and do it on a consistent basis.

Excerpts from Health Nutrition and Wellness
You can find more information at http://healthnutritionandwellness.com/blog/

2011 ACE Fitness Workout Guide - Introduction & Week 1

This is a Great Beginner's Level Workout Plan provided by ACE Fitness!
The workout plan can be completed at home - great start for 2011 - be a healthier You!

Not only is a good exercise program important for good health but also eating the right foods and great relationships.

How to Use the Program:
Click Here for Introduction Video: 
 
For someone new to exercise, you can do this program at home without any equipment. Simply follow the recommended workout and you’ll begin to see results and feel better in only a few weeks. For you, this program will help to flatten the tummy while concurrently developing strength and definition in the hips and thighs.

For people who are already exercising on a regular basis, this program can be used as a supplement when you don’t have time to make it to the gym and need a quick routine you can do from home or on the road while traveling. Another option is to use this program as a dynamic warm-up to prepare the core for the challenges of your regular exercise routine.


The 12-week Program:

• Make a commitment for at least 1 hour (combination of cardio and core exercises) for at least 3 times per week
• The program's goal is to gradually increase your intensity  level

Week 1

Exercises
During the first week of the program, perform only one set of each exercise as described resting for at least 30 seconds before doing the next exercise. For optimal results, try to do the exercises at least two times during the week and once on the weekend for a minimum total of three days per week. 


Click on Link for photo and detailed instructions on how to perform these exercises.

Exercise #1: Glute Bridge

• Perform one set of 15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #2: Supine Reverse Marches

• Perform one set of 10 repetitions with each leg. Rest 30 seconds before moving to the next exercise.

Exercise #3: Side Plank or Modified Side Plank

• Perform one set on each side (hold this exercise for 10 seconds). Rest 30 seconds before moving to the next exercise.

Exercise #4: Front Plank

• Perform one set holding this exercise for 10 seconds. Rest 30 seconds before moving to the next exercise.

Exercise #5: Dirty Dog

• Perform one set of 8 repetitions one each leg. Rest 30 seconds before moving to the next exercise.

Exercise #6: Bodyweight Squats

• Perform one set of 15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #7: Side Lunges

• Perform one set of 8 repetitions on each leg. Rest 30 seconds before moving to the next exercise.

Exercise #8: Inchworms

• Perform one set of 10 repetitions. Rest 30 seconds before moving to the next exercise.

Cool-down
These stretches are designed to lengthen the muscles used in this workout. Hold each stretch for 20-30 seconds and repeat for 1-3 repetitions (the more often a stretch is performed, the greater the benefits).

Cool-down Exercise #1: Cat-Camel

• Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #2: Child's Pose

• Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #3: Supine 90-90 Hip Rotator Stretch

• Perform one set by holding this exercise for 20-30 seconds on each leg, repeat for up to 3 sets.

Cool-down Exercise #4: Supine Hip Flexor Stretch

• Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 set.

Cool-down Exercise #5: Kneeling Hip Flexor Stretch

• Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 sets.

Cardio Session
Walk for 15 minutes continuously, a minimum of three different times during the week.  Use a walking pace where it is easy and comfortable to hold a conversation.


Excerpt and more information provided on ACE website: 2011 Kick Start Workout Guide