Get Fit Now

Getting fit and having a personal training program that is uniquely accustomed for you is probably one of the hardest accomplishments, not to mention getting started training in the first place.

Getting started is also a big leap and once taken you will feel a comfort in yourself. I remember starting back myself, the first day I was ready to start I remember watching an Arnold video and don't get me wrong fitness doesn't have to be about muscles the size of Cancun, but that was my motivation in starting my journey to get fit.

Anyone will tell you off the start that fitness training is not easy. I would love to tell you that it is! In order to get the fitness look you are looking for, you will have to have a reality check with yourself. This should be done on day 1 without a doubt.

There are 2 things you must follow in order to succeed in getting the body you wish for. Yes I know only 2!!

The first one is Nutrition. OK people if you are serious in getting any results effectively watch what you eat and drink. Yes it sucks, suck it up. I mean from not drinking soft drinks, beers with the boys or girls. Eating is a big watch out as well. No McDonald's, mayonnaise, etc. I will not go into details of what not to drink and eat because that will take another article all together. Use your brain and you will be OK.

The second one is serious workouts. Now I have always seen people at the gym talking for 1 hour and training for 1 hour. I am not saying to stare at the wall and train but common, you get it. After your first week or so of exercise, every repetition of every exercise must be done to its fullest. To keep this simple, the harder you work the better results you will gain period.

Stay motivated and do not listen to anyone putting you down. A change in your routine is always a good choice after 2 weeks or so just to change things up. There are plenty of websites out there informing of new personal training programs that will keep you at the gym forever. Keep these simple rules and not only will you get the body you have always dreamed for but you will feel energetic and enjoy life the way it should be.

Article Source: http://EzineArticles.com/?expert=George_Pelekano

Four Health Benefits to Be Had From Adjustable Beds

When you buy an adjustable bed, you aren't just buying it for the next few weeks or months, you are securing some major health benefits for your later years as well. Here is a list of the top four health benefits to be had from buying an adjustable bed and some advice on how you can best utilise the facilities offered up by the beds.

1. The alleviation of back pain - When sleeping on adjustable beds, the contours of your body will more naturally match the position the mobility aid takes, meaning your back is flatter against the bed. This then prevents conditions such sciatica - a horrible condition whereby the sciatic nerve gets trapped near the base of the spine. The adjustability of the bed also means that you don't need to pile up too many pillows to support your head, thus preventing further neck or back aches.

2. For Apnea and snoring - Although snoring sounds humorous, it is no laughing matter for some people and couples in particular, with one partner suffering from little to no sleep if the other suffers from extreme cases of snoring. With an adjustable bed, users can prop themselves upright slightly, thus altering the direction of gravity so the weight of your neck does not obstruct your windpipe, which is one of the main causes of snoring. Altering your sleep position can also help in some cases of apnea - a condition where an individual wakes up intermittently throughout the night due to the stoppage of breathing. Although not beneficial in all forms of the condition, an adjustable bed can help with obstructive apnea.

3. For digestion - Processing food through your body at night is an important task the human body must go through, although it is never advisable to go to sleep on a full stomach. However, if you have eaten a few hours before you go to sleep, adjusting your bed can help encourage a healthy digestion.

4. Swelling - Elevation to prevent the pain of a sprain, pull or break of a limb is always encouraged by doctors and medical advisors. Although a stack of cushions or pillows may offer a temporary resolution, the chances are you will knock them off when shuffling in your sleep during the night. With an adjustable bed, you can provide a better and more reliable elevation for your limb and help reduce any swelling that may occur from your ailment.

These are just four of the many other benefits to having an adjustable bed, which is fast becoming the must-have item for those with mobility issues around the UK.

This article was written on behalf of Westminster Recliners by Thom Sanders. Westminster Recliners offer an array of excellent and affordable mobility aids, offering users a suitable adjustable bed or rise and recliner chair.

Article Source: http://EzineArticles.com/?expert=Thom_Sanders

How Can I Achieve My Health and Fitness Goals?

Are you as healthy as you would like to be? The chances are that you are not as healthy as you would like to be based on the most recent statistics. These show that millions of people are not as healthy as they should be with two out of every three people now classified as being overweight. Plus, today's generation is less healthy than the previous one. How does this affect people? It is reflected in people experiencing a continual lack of energy, feeling extremely tired or exhausted after a little exercise or suffering from an inability to concentrate for extended periods of time. Very often there is little that your doctor can do for you because there is no specific problem or underlying cause to treat.

Often people reach a point when they have had enough and decide that they must do something about their situation. But, unless they reach this trigger point they normally continue to accept the situation. However, many people who do want to improve their health give up before they achieve the results they wanted. So, if you really want to improve your health what should you do? What is the best way to guarantee success?

Firstly is there a medical problem for your lack of fitness and health? If it is not something that you need to consult a doctor, then the first thing you need to do is accept personal responsibility for your health. This can be difficult in a world that often refuses to accept individual responsibility and looks for someone or something to blame. If you are looking to excuse your responsibility and find yourself trying to push the blame onto others you are very unlikely to achieve the health you desire.

If you are unfit it is probably caused by your life style. Once you accept responsibility for this you can then take responsibility for solving the problem. You can then start taking the required steps towards achieving your health goals.

When you think about your health goals, the first principle is to know exactly what it is you want to achieve. It has to be a specific target. You can't have a general goal of being a little bit healthier. It's too vague and you will never be sure if you reach it. Plus, at a later date you can cheat and convince yourself you are a bit better or a bit healthier.

Then, when you have selected something specific, write it down. Write it on a small card or piece of paper that you can easily carry in your bag or wallet. Every day read it two or three times a day. Continually, remind yourself about your goal.

When you write out your goal make sure that you phrase it in a positive way. Don't focus on any negativity. Your goal should be the thing that you want and not on what you don't want to have. Don't have goals that talk about having less of a problem or even about eliminating a problem. Rather, focus on a completely positive outcome.

The next way to set your goal is to write it in the present tense. Write your health goal as if you have already achieved your goal. Make "I am" statements not "I will be" statements. This is an important psychological technique and increases your chance of success.

You can make the statements even more powerful by imagining how you will feel when you achieve it. So, when you read out your goal every day, try to imagine how you will feel. Use all your senses when you do this. This is an important test of how important your health goal is. If you do not feel brilliant when you are imagining having achieved your goal it suggests that the health goal you have set is not that important to you. If it is not important then you are unlikely to take the necessary action to achieve it. Your focus and priorities will move onto something new.

It's important that you have a written goal but you need to start to take some action. A health goal will normally require a change in diet and an exercise element. So, make sure that you have a plan that you are happy with and that, with effort, will help you achieve your goal.

Becoming healthy is not something that you can expect to achieve overnight. This process is much more like a marathon than a sprint so there is no need to overdo things in the first week. Be realistic and do not expect an amazing change after only a week.

It is always encouraging if you can find someone else who is as committed to achieving this as you. You will be able to help each other.

To learn about an exciting way in which a change in your diet can play a vital part in becoming healthier follow the link below.

Changing what you eat can have a tremendously beneficial effect on your health and fitness. To discover how you can easily help yourself boost your health visit http://superfoodshealth.com

Article Source: http://EzineArticles.com/?expert=Adam_Leppin

How YOU Can Combine Eating 'Mindfully' With Hypnosis To Lose Weight

For many people the idea of being able to lose weight seems to involve a lifetime of deprivation and struggle, with most often with little to show for it other than an overwhelming sense of failure. For you, that stops now. Here you will learn how you can combine the power of being mindful of your eating and the use of hypnosis to bring that frustrating cycle to and end once and for all so that you lose weight and become the slim you that you have been striving for. As someone once said "Nothing Tastes as Sweet as Slimness" and that is so true don't you think?

Creating a Healthy Body Takes Commitment

Most likely you already know what foods are good for you, what foods are not, and what poor eating habits you have that have lead to your weight gain and difficulty releasing that weight to be healthier and happier. Yet, you may feel that you lack the "willpower" to really lose weight and keep it off. It is not willpower that you need. You simply need a little help getting your subconscious mind on board to make a real change, and you need to learn a few simple strategies that will help you along the road to success. By reading this article you have shown that you are ready to make a commitment to looking and feeling your best. It doesn't matter how much you weigh or where you live, you can be helped.

Eating Mindfully Leads to Success

Overweight? You are eating too much and the wrong too much! It means that you are eating more than your body needs to sustain it. Assuming that your doctor has found you healthy, with no metabolism issues, the simple truth is that you need to eat less rubbish and more protein in order to lose, and then maintain, your weight.

The problem with many people in today's fast paced, fast food world is that too often we eat absentmindedly, without being consciously aware of what we are doing. Studies have shown that this type of eating causes us to eat far more than we normally would, as we ignore or do not recognize our bodies' cues that we are full. Thus, the first step in your commitment to lose weight needs to be becoming more mindful of your eating.

Mindfulness (which has its roots in Buddhism) is a concept that psychologists have coined to simply mean that you are consciously paying attention to your actions. Many people tend to go through much of life being unmindful, failing to pay attention to the world around them including what they eat. Thus becoming mindful of your actions is crucial in curbing your eating and becoming a healthier you. Eating mindfully draws on the use of mindfulness meditation. Mindfulness focuses our attention and our awareness on the "now", which in turn, helps us separate from habitual, unproductive and habits and activities. Mindful eating at every meal helps us discover a more rewarding relationship to food and eating, than we ever contemplated. A kind of nourishment that offers satisfaction on a very deep emotional level emerges. Remember obesity often has an emotional component to it. So how do we do this mindful eating?

Being mindful and eating consciously is as simple as it sounds - you need to be aware of your eating. This means that when you eat that is ALL you are doing: eating. You do not watch television, read the newspaper, or check your Facebook page. You simply eat, paying attention to the smell, the colours, the taste and texture of each bite. Enjoy your food. When you are mindful of your eating habits a few things happen: You enjoy your meal more, you feel full more quickly, and you make better decisions about what to eat. Here is a brief guide on "how" to eat mindfully:

Create a calm relaxing environment in which to eat. Don't eat in front of the TV, or at your desk at work because you end up bolting your food down with hardly any appreciation or awareness of what you are eating. Before you reach for that biscuit ask yourself: How do you feel? Are you comfortable, anxious, bored or maybe even feeling depressed? (Are you thirsty rather than hungry? Sometimes people confuse the two sensations). Simply recognise and accept the feeling, whatever it is, and then observe your stomach: how does it feel? It is easier to digest food and be mindful when you are relaxed. When we accept our emotions they tend to leave us feeling calmer and less likely to pick up that (oh only one won't hurt) biscuit.

Chew your food, slowly! It takes at least 20 minutes for your brain to register your stomach is full. If you eat until you FEEL full you will be in essence "overfull" or more colloquially "stuffed", and that is not mindful eating. Take your time, enjoy and savour each mouthful. Notice the temperature, aroma, texture and taste of each morsel of food that you 'place' (not shovel) into your mouth. Notice how your stomach feels more comfortable when the food is chewed thoroughly. This makes it easier on your digestive system too. Notice how much more satisfied you feel when you take the time to enjoy and savour your each mouthful of your meal. I often refer to a petrol gauge as a metaphor as a guide as to when to eat and when to stop eating.

Never allow yourself to get below "3" empty, and stop eating when you get to "7" full. If you eat till the gauge reads (feels) "10" you will have overeaten. When serving your meal, select a smaller plate and as a consequence you will decrease your portion size. But despair not because now that you are eating mindfully you will feel as full and as strange as it may seem, as if you had used a larger plate. Try leaving a little food on your plate when you have reached the 7 out of 10 point. You may have to silence that "mother voice" in your head about 'eating everything on your plate.'

It is also important to have a good amount of protein in your food choices, and that you 'graze' all day eating around 6 meals a day with every second meal a protein only "snack". So, there is an outline. You can master mindful eating in two ways. First, keep a food journal. A food journal can help you identify patterns in your eating and recognize when you might eat out of emotion rather than hunger. It can also help you see if you are eating too much junk food and lacking nutritious food. Be be conscious of what you are doing when, what and how you are eating what you are eating. Mindful eating is the first step on your journey of weight loss and maintenance. The next step is:

Hypnosis: Makes Healthy Mindful Eating Easy

Once you are committed, when you are ready to eat mindfully and truly release your excess weight, you may fear that you will not be able to overcome your cravings and the various temptations of modern, culinary life on your own, and you are probably right. But fear not - hypnosis will help.

A trained, experienced hypnotist can work with you to stop those cravings and to ensure your ongoing weight loss success. While hypnosis is not magic, some people think that it works in a magical way, and they are amazed at the results they achieve, effortlessly. When you are "in hypnosis" the hypnotist will talk directly to your subconscious, acknowledging the problems that you have had losing weight in the past and the eating habits subsequently developed. The hypnotist will tell your subconscious to release you from the cravings, the anxiety, and the unhealthy choices, and encourage your subconscious to make smart dietary decisions. When you emerge from hypnosis, you may not feel any different, other than perhaps a bit relaxed. But you will immediately notice that your cravings change. No longer will you crave salt, sweets, or your other indulgences. Instead, your body will crave healthy foods in the right proportions. With the power of hypnosis working together with your commitment and your understanding of the need to eat mindfully you will find the road to your ideal weight an easy one to walk. Start releasing weight Today. No Matter where You Live You can do it most easily with the support of someone skilled in the art of hypnosis.

The Author is a fully registered Psychologist based in Cairns, Australia with 30 years experience. and his practice. He uses hypnosis extensively in his work as it helps people achieve their goals quickly and easily. He has used Skye technology for some years with great success on a range of issues including weight release and stopping people from smoking. http://www.seachangepsychology.com.au

Article Source: http://EzineArticles.com/?expert=Crispian_Jones

Creating a Wellness Plan

When a New Year takes hold, it is always beneficial to reflect upon where you have been as well as look ahead to where you want to go. I was raised to always have a strategy for my life whether it be in the form of a one-year, five-year or ten-year plan. So as not to flounder, it's always useful to have a plan, especially when it comes to your wellness.

In business, planning often occurs annually with quarterly check-in's to make sure all is on track. Typical plans include consideration of budgets, manpower, time, priorities, etc. Have you ever thought about your personal annual budget, the amount of time you really want to work versus spend with family and friends, your true priorities in life, a food budget for your nutritional goals, an exercise budget for your fitness goals, etc.?

What would happen if you practiced the same technique for your personal life? What if you planned out your year in advance and once a quarter checked in with yourself to make sure you're still headed where you want? Could this simple act help reduce stress because you're practicing proactive versus reactive behavior? Could it set you up for success and better health because you're following a path you've chosen versus taking one you thought was expected?

The quality of your wellness today is in direct correlation to the choices you made in the past. The choices you make today and onward will determine your future wellness. When you choose to plan and then make the conscious choice to act on your plan, you will manifest your intentions and live in wellness now.

Five Steps to a Successful Wellness Plan:

1. Vision: What is your vision for your wellness? Take some time to list what you most desire to achieve and/or experience with your wellness. Try dividing this list into sections: Overall lifestyle, Medical, Nutritional, Fitness, and Spiritual.

2. Intentions: Pulling from your Vision List, specify intentions for your personal wellness that you will accomplish over the next 12 months.

3. Values: Prioritize the values you will be honoring by bringing your intentions to fruition.

4. SMART Plan: What goals and objectives (Specific, Measurable, Attainable, Relevant, and Timely) must be achieved in order to fulfill your intentions without compromising your values?

5. Actions/Tasks: Create a prioritized list of action-oriented tasks to complete your intentions for the year. Break them down into daily, weekly, monthly, quarterly and yearly segments. Check in regularly to ensure you're on your chosen path. If not, adjust and continue. If so, congratulate yourself and keep moving forward!!

Article Source: http://EzineArticles.com/?expert=Barbara_B_Appelbaum

Give Yourself a New Glow

If one of your New Year's resolutions is to give yourself a new glow, you may want to consider an easy nonsurgical cosmetic procedure. A med spa may just be the New Year's treat you need. Under the care of a licensed medical doctor, a med spa offers relaxing and renewing spa services to make you glow in the new year.

Cosmeceuticals, which are medical grade skin care products, improve the structure and function of your skin. These products are only available by a doctor's prescription and contain unique ingredients to improve the overall health of your skin. The bioactive ingredients contained in cosmeceuticals actually transform skin and improves its structure and appearance. The results are a radiating glow.

A professional exfoliation treatment such as a chemical peel or a microdermabrasion treatment with SilkPeel are skin rejuvenation treatments that stimulate cell growth and collagen synthesis to give skin a fresher, smoother, renewed glow. Microdermabrasion with SilkPeel exfoliates the skin using medical grade diamonds combined with skin-specific solutions deep into the skin to renew skin health. Professional medicalchemical peels and microdermabrasion with SilkPeel are safe and natural ways to exfoliate and rejuvenate your skin.

Injectables such as Botox, Dysport, or Juvederm are popular for reducing fine lines and wrinkles and giving your skin a smoother, more youthful look. Aging causes the skin to lose underlying fat and collagen in the face and hands, which in turn causes sagging and wrinkles. Wrinkles may be an unavoidable part of the aging process but you can take action to reduce the signs of aging and restore your skin to a more youthful glow. Dermal fillers are popular, nonsurgical cosmetic procedures that can help reduce fine lines and wrinkles and create volume and fullness in your face and hands for a youthful more radiant glow.

Aging causes laugh lines, smile lines, smoker's lines, marionette lines and other harsh lines that can increase the appearance of age. Yet, sometimes aging can also cause a loss of skin tissue or a hollowness that can be filled with a dermal filler. Indeed, dermal fillers can also be used to enhance cheekbones, eyebrows, lips, chins, jaw lines, and even hands.

The beauty with dermal fillers and other nonsurgical cosmetic procedures are that they are virtually quick, pain-less, and cost effective treatments to help you look like the million bucks you deserve. Your best friend is sure to wonder where you got your New Year's glow.

Learn more information about chemical peels Pittsburgh and spa Pittsburgh at: http://feelnu.com/

Article Source: http://EzineArticles.com/?expert=Michael_Vinarski

4 Healthy Resolutions for 2013 (That You Can Keep) To Change Your Life

It's the New Year. This is the time to put our best foot forward and make 2013 the best year yet. It often feels like the time to start something new or make big changes in our lives that will propel us to be the best possible versions of ourselves. But if we start every year with the same aspirations, why is it that by May (or March) we're hanging up the towel until November when we start planning out our big move for the next January 1st? Big, broad resolutions, while ambitious, are often difficult to keep without a well laid out plan. And one slip, leads to another, leads to "maybe next year".

If your goal is to be healthier in 2013 than you were in 2012 (and that is a GREAT goal that everyone should have, in my opinion), then I'm here to help. Here are 4 Healthy Resolutions that are easy to track on a daily basis and are sure to improve your life in 2013.

Healthy Resolution #1: Stretch It Out

This simple resolution is skipped by so many. Everyone wants to increase their cardio or lift more weights, but without proper stretching, injuries are sure to occur and throw you off your fitness path. Adding five minutes of stretching per day to your activity will go a long way to improving your health. Stretching increases blood flow to the muscles and surrounding tissues. It also helps to remove metabolic waste products created when the muscles are used on a regular basis, which reduces chronic muscle soreness and pain.

Keys to maximizing stretching:

1. Hold for 5-10 seconds. Although I love yoga programs, when you are simply stretching at the end of a workout, the key is to target your muscles groups as efficiently as possible. There is no need for long drawn out stretches on a daily basis, simply hold those stretches for 5-10 seconds and then move on to another area. The nice thing about a short stretch is that you have time to come back and repeat the stretch 2 or 3 times.

2. Customize your stretching. Everyone is built differently and has different occupational demands. An individual who sits at a desk for 8 hours a day will not need the same stretches as someone who is on their feet all day. The best way to target your areas of muscle tension is to ask your chiropractor. He evaluates your body on every visit and can help to identify areas of imbalance and the stretches that will be most beneficial for your lifestyle. If you do not or have never seen a chiropractor, but are contemplating adding stretching to your fitness routine, maybe this is the year to see what health goals you can achieve through chiropractic care.

3. Pick your time! The easiest way to make your stretching a habit is to pick a time that makes the most sense with your schedule. Maybe it is after dinner, during your favorite TV show, or first thing in the morning after you brush your teeth. If you correlate your stretching with a specific daily task, it will be that much easier to make stretching your next health habit.

Healthy Resolution #2: Bag of Veg

Many of us want to "lose weight" for the New Year. That is an excellent goal. However, if you do not instill the daily habits to keep that healthy weight, then what you have lost is sure to return after your "weight loss program" is complete.

Anyone can lose 20 pounds, but losing 20 and keeping it off for a year or two; that is worth talking about! Adding a bag of vegetables per day is an easy daily habit that anyone can keep. All it takes is a quart size bag and some chopped raw vegetables. One cup of raw vegetables is considered one serving. One quart would give you 4 servings of vegetables. The recommended daily intake for fruits and vegetables is 9-15 servings. Filling up the quart size bag and snacking on it throughout the day will fill your stomach, curb any cravings, balance your blood sugar, keep your bowels regular, and give you the nutrients your body needs be healthy and energized.

Keep your bag colorful and mix it up. Some of my favorites are carrots, cucumbers, broccoli, cauliflower, zucchini, tomatoes, bell peppers, green beans, celery, and beets. If you cannot eat raw vegetables without adding a little flavor, try almond butter, organic hummus, or an organic vinaigrette dressing. Just be sure to watch the serving size.

Healthy Resolution #3: Be a Picky Drinker

Yes this one is obvious, but we all must drink more WATER. Nearly half of all people mistake dehydration cravings for hunger, which leads to excessive calorie intake and weight gain. Many people mistakenly count their entire fluid intake towards their daily water intake. When you consume sugary, caffeinated, or alcoholic beverages, they are actually dehydrating your body. There are only two beverages that I count toward my daily water intake, WATER and freshly brewed unsweetened TEA (not to be more than 20 oz. per day). Fresh squeezed lemon is the best way to zest up those two choices. Staying hydrated will decrease pain levels, help with mental clarity, maintain energy levels, provide healthy cell communication, and optimal muscle contraction (think heart and gut).

How much should you drink? The old 8 cups per day is a good start because most people do not even get that much. However, I recommend 1 oz of water for every kilogram of body weight. To get that number take your weight in pounds and divide by 2.2 (i.e. A 200 lb. person should drink 90 ounces of water per day). The easiest way to be sure you are getting your proper water intake is to have a water bottle on your person at all times. If you know the size of your bottle, than you know how many of that container you need to hit your goal. You should be going to the "john" one time every 1-2 hours if you are properly hydrated. Just remember, "if you see white, you're alright - if you see yellow, you're a sick fellow."

Healthy Resolution #4: Less Complaints, More Compliments

We all do it because we are human, but that does not make complaining OK. If you want to be healthier, one of the first things you need to do is stop complaining about where you are right now. It is great that you want to change, but in order to change something about your life, you must first change your mind. There is a universal law called the Law of Attraction and it simply says that you will attract into your life what you focus on the most. Mathew 13-12 says, "To anyone who has, more will be given and he will grow rich; from anyone who has not, even what he has will be taken away." Complaining begets more complaining and leads to a life of anxiety, stress, and disease.

How do we stop complaining? First, we need to count our blessings daily. After love, gratitude is the most powerful emotion in the world. Create a "Blessing Board" where you have a collage of all the people, places, events, and things you are thankful for in your life. It may start small, but trust me if you take 2 minutes a day to stand in front of it with gratitude, you will watch how it grows before your very eyes. Second, you may want to wear a bracelet. The process behind the bracelet is that every time you express a complaint, you must switch the band to your other wrist. Try going 21 days without switching the bracelet and see how your life and others around you is transformed. Check out http://www.acomplaintfreeworld.org for more information. Finally, remember to envision the final destination. Whether you are trying to lose weight, pay off debt, or grow a relationship, there are many trials that will test you throughout your journey. Focus on the end result and be grateful for every trial you must overcome to achieve it.

These simple resolutions are ones that I have implemented into my own life throughout my years of practice. They may seem small, but I know they will lead you to a healthier and happier 2013. Every decision you make takes you one step closer to health or one step closer to sickness. Small changes in the right direction make a big difference. Commit to these 4 Healthy Resolutions and make 2013 YOUR YEAR!

If you are interested in health and wellness, please visit our website http://www.turofamilychiropractic.com for more information. If you'd like to schedule a consultation with the doctor, you can reach our office at 412-369-0400.

Article Source: http://EzineArticles.com/?expert=Dr._Daniel_A_Turo,_DC