Healthy Tips

Why not take a cup or two a day of any of the following: carrot, beet and cucumber combination juice, carrot and cabbage combination juice, carrot and spinach combination juice, a plain spinach juice or a plain carrot juice? It is proven by many people that could help you slim down by cleaning your system. Please take note that you have to drink it undiluted.

Strong will to be fit, cleansing, proper diet, exercise and time for relaxation are the main ingredients not just to slim down but to attainment of healthy body.

How was your sleep last night? I have heard that sleep number bed gives more comfort than the usual bed we use at home thus, producing a good night sleep. Good night sleep is as important as good nutrition and exercise to attain wellness. Sleep helps our body establish regular bio-rhythms that could lessen cancer risk and normalizes hormone metabolism.
Did you know that by the time we are on our deep sleep all the things we learned during the day that was stored on our short term memory bank (hippocampus) is transferred to its permanent storage site (neocortex)? Thus, making sleep so important to our learning process. Lack of sleep will not just result to poor memory retention but poor accuracy and precision in work and some health problems as well. So, why settle for less effective bed if we have a choice to avail a bed that could give us a maximum comfort?

Have you experience waking up from an 8-hour sleep finding yourself still feeling tired and sluggish and want to crawl back to bed? Alteration of your brain chemistry is the cause why you feel fatigue. There are lots of factors that triggers why we feel fatigue. Poor eating habit, wrong choice of food, taking of caffeinated products, fond of consuming sugar-laced food and beverages, consumption of salty foods, alcohol, cigarettes, lack of exercise, poor sleeping habits and lack of rest not just on physical aspect but on mental, emotional and spiritual aspects as well.
If automobiles needs gasoline for energy, our body uses blood sugar or glucose as source of energy. Can we take any kind of sugar just to boost our energy level or caffeinated products to keep us alert the whole day? Yes, it is true that caffeine and all kinds of sugar could energized your body that is why there are lots of ‘instant energy’ food and drinks in the market. Those products could cause your blood sugar to shoot up, minutes after you have taken them, giving you burst of energy. But, it is just good for few hours, as soon as your sugar level goes down, it could cause fatigue that is much more terrible than your original state. The tendency? You’ll consume another instant energy drink or food again to keep you going.
The greatest remedy to your fatigue? Say NO to caffeinated food and drinks and refined sugars. Eat a balance diet at regular times, find time for exercise, eliminate salty foods, alcohol and cigarette, have time for rest and relaxation and have a good night sleep. Instead of taking caffeinated food and drinks and food rich in refined sugar to boost your energy level, why not take COMPLEX CARBOHYDRATES instead? With it your blood sugar will just increase gradually, on its natural speed, without provoking the INSULIN resulting to longer lasting energy level. Insulin is responsible of lowering our blood sugar level. Refined carbohydrate products and caffeine shoot up your blood sugar in just few minute (not the normal speed of energizing your body) that provokes your insulin to lower it immediately.
Eating food rich in complex carbohydrates along with small amount of protein could boost your energy level, could help you feel motivated and react more rapidly to stimuli. Protein is known in sustaining alertness that’s why by the power of this two nutrient group (complex carbohydrates and protein) you’ll be able to enjoy long lasting energy level.

The stronger your feet the better is your chance to keep your feet away from health problems. Here are some great exercises to keep your feet fit. This is really good if your feet tires easily. These simple movements will strengthen your feet muscles. You can even teach small kids this of simple feet exercises on your bonding time. Definitely, they would love to execute this simple feet exercises.
Note: Perform these movements very slowly and feel your feet muscles move.
Exercise your ankles:
Sit on a chair and cross your left leg over the right Rotate the foot of your top leg (left leg). Point your toes down, towards the inside of your ankle, up, then towards the outside of your ankle. Rotate your foot on that direction for 12 to 15 times then do it on a reverse direction for 12 to 15 times as well. Switch legs (right leg this time). Do the same procedure. Strengthen your calf and heal muscles:
Sit on the floor with your legs straight to the front. Bend your feet towards you as far as possible. Strengthen your toes and muscles on top of the foot:
Sit on a chair with your bare feet on the floor. Try to pick up things like towels, pencils and, or other things that could be pick up by your toes. Do not forget to include walking as exercise to keep your feet in good shape. It is not just good for your feet but to your health in general.

Water is the most needed chemical compound of our body. Without the daily necessary amount of water our body functions would be forced to shut down. The human body is anywhere from 55% to 78% water depending on body size. To function properly, the body requires between one and seven liters of water per day to avoid dehydration; the precise amount depends on the level of activity, temperature, humidity, and other factors. Most of this is ingested through foods or beverages other than drinking straight water. It is not clear how much water intake is needed by healthy people, though most advocates agree that 6–7 glasses of water (approximately 2 litres) daily is the minimum to maintain proper hydration. Medical literature favors a lower consumption, typically 1 liter of water for an average male, excluding extra requirements due to fluid loss from exercise or warm weather. For those who have healthy kidneys, it is rather difficult to drink too much water, but (especially in warm humid weather and while exercising) it is dangerous to drink too little. People can drink far more water than necessary while exercising, however, putting them at risk of water intoxication (hyperhydration), which can be fatal. The "fact" that a person should consume eight glasses of water per day cannot be traced back to a scientific source. There are other myths such as the effect of water on weight loss and constipation that have been dispelled.

Determine how much water you need. You've probably heard the "8 by 8" rule - drink eight 8-ounce glasses of water per day (2 quarts, 1.8 liters) - but the amount of water a person needs varies depending on his or her weight and activity level. Another way to determine your specific recommended water intake is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the Metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Keep in mind that these recommended intake numbers are controversial and some experts believe they are a gross exaggeration. See "warnings" below for more information.

Signs of Dehydration. You lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary. Diuretics such as caffeine pills and alcohol result in the need to drink more water because they trick your body into thinking you have more water than we need. Symptoms of mild dehydration include chronic pains in joints and muscles,lower back pain, headaches and constipation. A strong odor to your urine, along with a yellow or amber color indicates that you may not be getting enough water. Note that riboflavin, a B Vitamin, will make your urine bright yellow. Thirst is an obvious sign of dehydration and in fact, you need water long before you feel thirsty.

Dangers of Too Much Water. Don't start drinking an extra gallon of water a day - that can kill you, especially if you are fasting or eating very little. Water taken in must be in balance with body salt - electrolytes. The body needs to maintain salt balance or risk hyponatremia with heart attack and even death. Drinking too much water dilutes the salt in your blood and tissues - and can kill you. Healthy athletes have died from drinking too much plain water and not replacing salt. Dieters should not plunge into drinking gallons of water a day in hopes of burning a few more calories. Drink an extra few glasses, yes. But a gallon is too much.

I woke up this morning and decided..it was time. I have been neglected myself and my fitness goals for over a month now. I have been so wrapped up in all my businesses and my online product, I have really let myself go. But I made the decision, NO MORE! I need to come first, I DESERVE to come first and now is the time.

There are 15 days until Christmas and I am setting some goals and be very specific.

1. I will track all my meals on sparkspeople and will plan my meals the night before OR at least post my meals on my blog.
2. I will keep my calories above 1600 calories every day.
3. I will do 2 days of intervals on the treadmill, 2 days of boot camp and 2 days of my own strength training routine each week.
4. I will only allow myself a cheat meal after I have eaten 100% clean for 4 days!
5. I will not let my work get in the way of my meals or workouts.
6. I will achieve 18.5% body fat by Christmas!
When I reach this goal of 18.5% body fat, I will reward myself with an hour long massage! (This is the most important!!!)
Do you want to join me? What better way to stay motivated than setting some specific goals, and giving your self a reward! I hope that you will all join me! Feel free to join WDF Forums, where you can keep your own blog and get the support of others! Click HERE to join!

Cardiovascular training or cardio as we know it, is an aerobic solution that allows for more oxygen to be pumped through your body and hence burn more energy, muscle or fat. Latest research suggests that if you want six pack abdominals and a physique like a 100 meter sprinter, then less is actually more. So whats the best cardio for a six pack.

What is it? Well it basically makes you work slightly harder with less time. So forget about the age old notion of spending hours on the treadmill. All you really need is 20 minutes, at a varied pace. Here is why, new research has found that long state steady cardio can actually start burning muscle for energy. Now, muscle is your fat burner, yes, the more lean muscle you have the higher your metabolism. So why would you want to burn your muscles?
On the other hand HITT is anaerobic, like weight training, as the intensity is varied. After a resistance training session your metabolism is continually raised as it tries to repair your body. Enter Interval Training, which is exactly the same. After slow and boring low intensity cardio your metabolism returns to normal, however with HITT your body's' metabolism is raised for up to the next 24 hours, sometimes up to 48 hours! So train with Intensity.
So when it comes to cardio for a six pack, next time your at the gym on your chosen cardio machine or going for a jog...try this.

Above is a hill style of HITT training. There are many more. I will finish asking you a question when it comes to cardio for six pack abs. Would you prefer to look like a marathon sprinter who runs at a constant steady pace for a long period of time or would you like to look like a muscular 100m sprinter?

Start stripping that fat and seeing your abs today!
Roger Ruzzier is a Certified Personal Trainer and Life Coach with expertise in weight loss. Start to strip that fat and build the body of your dreams today at RogerRuzzier.com/bodysuccess
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