Confidence is KEY! Living a Healthier Lifestyle

Sometimes we women get carried away with constantly doing things for other people, we forget to treat ourselves. Especially when it comes to health and fitness, and living a healthy lifestyle, it is imperative that not only do we look good, but feel good as well. We all want to have that inner and outer confidence and that is why treating and pampering yourself is a good way to ease your stress and feel better about yourself.

Doing things like going on a vacation, getting a new hair cut, going to the spa & getting new clothes are all things that could reduce your stress and help you live a healthier lifestyle both mind and body. When we are constantly doing things for others we forget about our own needs, or we just ignore them and the stress bottles up, and we are left with an unhealthy level of confidence.

Here are some easy, inexpensive ways to pamper yourself (When your done making everyone else happ

1. Treat yourself to some fresh flowers

2. Go to the spa and splurge on the services they offer

3. Schedule a "me" day and get the things done you couldn't

reguarly do because of work

4. Get a free make over and the make up counter

5. Buy scented body washes, creams, and bubble baths and

take a nice hot bubble bath

6. Get a manicure and pedicure

Staying healthy and fit also means making pampering yourself a priority. When we are unhappy and don’t feel good, it reflects on how we look and carry ourselves in our everyday lifestyle. Being happy and being confident creates a more balanced feeling in your life and helps you project positive energy rather than negative. This does not mean you have to go out and spend all the money that is in your wallet, since you could easily do most of this pampering at home without spending a fortune. Ultimately, by doing this, you are just setting aside time for yourself, living a healthier lifestyle, and trying to prevent being at the bottom of the “To Do list”!

Post by Nicole Spadafora on Monday February 14, 2011 at 9:52 pm
Image credited to africa.

Advantages of Working Out In The Morning

Working out in the morning, can have many advantages as oppose to working out in the afternoon or evening.

Life has become so busy for most that it is hard to commit to a time of day where we choose to fit some exercise into our daily schedules. Ask Yourself:  What is the best time of day to workout? Morning? Afternon? Evening?

I do believe that their really isn’t a perfect time to workout.  Everyone’s body works best at different times of the day.  What you need to ask yourself is, “When do I feel most awake and energized out of the day?” “When do I feel I can make a contribution of 100% in my workout?”  Think about it.

Depending on what time of day you workout best, there are of course advantages, but morning workouts are proven to give more results.

The advantages of a person who workouts best in the morning are:

1.   Increase in your metabolism.  It has been found in some studies that by working out in the morning, you can increase your fat burn by 2 to 3 times compared with exercising at other times per day.   

2.   Increase Energy Levels and Alertness.  When you exercise in the morning, you will start to see an improvement in your energy level and alertness throughout the day.

3.   Less Likely to Have Your Routine Disrupted.    When you exercise during the day or in the evening, it is a lot easier to be distracted by other parts of your life as opposed to exercising in the morning.

4.   Better Sleep.  Morning exercise is proven to improve your quality of sleep.  This means that you will sleep soundly throughout the night.


Take the time to workout in the mornings as its advantages will be extremely benefical throughout the day!

How to Create Healthy Shopping Habits

Creating healthy shopping habits is a challenge for a lot of people and families. Sometimes you’re not just shopping for yourself but shopping for 4 or more people, especially when children might be in the picture. A lot of men and women forget that their health is affected too by poor shopping choices. And yes, we all know that buying packaged foods is the easier way to go and is more convenient & less time consuming but ultimately it is a bad shopping habit.

One of the first things that a person, couple or family should do before heading to the grocery is planning ahead. Before the week starts, try to brainstorm what kind of meals you will have or serve for the week and estimate how much of everything you will need. Another important part of creating healthy shopping habits is making a shopping list before going to the grocery store. This way you have a list to follow and not just grabbing items you think or may need, but only getting the necessary stuff written down on your list. Your list should be based on what foods your menu for the week calls for.  Also, when planning you meals and making your list it is important to remember to always include as many fruits and vegetables in your meals. Having fresh produce, as well as frozen vegetables is a good idea, as well as a quick way to get as many required servings of fruits & vegetables.

Now I know we all get the temptation to eat or snack on something while we are in the grocery store, so it might be a good idea to have a snack before you go shopping or shop on a full stomach.  

This is just a start to ultimately turning around those bad habits and pitfalls while shopping and turning them into healthier food choices leading to a healthier lifestyle for yourself (and your family).

The Most Effective Exercises That Target Certain Muscle Groups

  

  Depending on which body part you want to gain muscle, there are certain effective exercises that are performed to target those specific muscles groups. The most common muscle groups targeted in which individuals want to gain muscle are: abdominals, arms (biceps/ triceps), shoulders, buttocks and legs (quads and hamstrings).

    Known as the toughest place to lose that fat, especially in women, to gain tight abdominal muscles, the most effective exercise to perform is the “Bicycle Exercise”. The bicycle exercise is considered to be the most effective exercise. It targets both the rectus abdomen and the oblique’s (waist). To perform this exercise at its maximum, you must lie on the floor with your hands behind your head; bring your knees towards your chest without pulling your neck; straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee and continue this by switching sides.

    The most effective exercise for biceps is the “Concentration Curl.” This particular exercise concentrates all your energy into that bicep muscle. To perform this exercise at its maximum, sit on a steady seat holding a dumbbell in the left or right hand; bend forward engaging your abs with your left or right elbow on the inside of the left or right thigh; contract the bicep and curl towards your shoulder, then lowering the arm down keeping tension in the bicep. The most effective exercise for triceps is the“Close Grip Bench Press.” This exercise mainly works the triceps, but even works the chest and shoulders. To perform this exercise, lay your body on a firm bench with your feet flat on the floor; grip the bar close to your shoulder by keeping your elbows to your side; lower the bar until it touches your chest; push the bar back up without locking your elbows and repeat.

    Gaining muscle in your shoulders requires the most effective exercise of the “Bent over Lateral Raises.” This exercise targets the upper back, rear deltoids and traps. Stand with your legs width apart with your knees slightly bent to prevent strain. Bend slightly with your back straight and neck parallel with your back. Hold dumbbells in each hand with elbows slightly bent and raise the dumbbells to the back and upwards in a semicircular arc and repeat.

    Everyone wants that tight butt. Lunges seem to do the trick! There are many types of lunges, but the “Sliding Lunge” is most effective accomplishing that tight butt. It targets the hips, thighs and glutes. For proper performance, stand feet width apart with then stepping back with your right leg with the right and left knee slightly bent and hands on your waist. Bring the right leg back and repeat.

    There are two muscles that are mainly focused for the legs: hamstrings and quadriceps. The best exercise for these particular muscles is the “Dead Lifts.” It is mainly targeted on your hamstrings, but works your quads too. This exercise is performed by standing straight with a bar in your hands slightly bending your knees while bending down with your back straight and head down. Your core should be on. Keeping the bar close to your body while lowering down, bring it so that you feel it in your hamstrings. Slowly bring it back up and repeat.

    Remember with all exercises make sure that you keep you abs tight and not to lock any body parts (elbows and knees).

How To Stay Healthy & Fit

Eating healthy and following a good fitness plan can help you stay health and fit. 

Today, many Canadians are caught up in maintaining better healthy eating habits and keeping up with an intense fitness plan. Considering our busy lives, their are many individuals that do make both eating and working out like a second job.

Most talks between individuals always seem to lead to conversation topics such as, "I can't seem to lose weight" or "I'm getting fat." Well if that is the case, then here are important ways healthy eating and fitness has played a role in my life and can play a role in yours.

Maintaining Healthy Eating Habits

1.  Eat plenty of whole grains, fruits and vegetables.  These are very important foods that should be a part of your daily eating. Some great whole grains to enjoy are: pitas, slice bread, cereal and English muffins. About 1-2 servings of whole grains should be consumed daily.  

   2.  Eat lean protein. The amount of protein an individual should eat is 1g per pound of body weight daily. This is the recommended healthy intake. Eating a lot of protein plays a positive factor in working out as well, because as the muscles tear, the protein helps to rebuild the muscle faster which helps maintain muscle mass. High protein foods consist of chicken, egg whites, walnuts, almonds, lean turkey breast, salmon, tuna and chickpeas.

 

3.  Eat regular meals and moderate portions. In a day, the average person should eat between 5-6 times, 2 snacks and 3 moderate portioned meals. Your snacks shouldn't count as a full meal. This habit helps to reduce hunger, encourages healthier eating habits and makes you feel lighter. The "Food Guide Pyramid" is a great referral and you can view the information under my links. 

4.  Eat breakfast & drink lots of water. Breakfast is the most important meal of the day. Eating a healthy breakfast can jump start your metabolism and keep your energy up and going. A piece of whole wheat toast with 1 tbsp of peanut butter, yogurt, non-flavored oatmeal, a smoothie, egg whites, protein pancakes and berries are all great breakfast foods. Drink lots of water because it will allow you to flush all the bacteria out in your body and keep you hydrated.

Maintaining A Fit Body

1.  Attend A Fitness Training Class.  Their are many classes offered at numerous gyms that can help keep you fit.  Attend a Body Combat or Zumba class which are a great for gaining endurance and intense cardio, or attend a Body Pump or Awsome Abs class for strength building and for increasing stamina. These classes are no more than an hour and are offered conveniently throughout the week.

2.  Exercise consistently and regularly.  Exercising 3-5 times a week will help you feel much better, stronger and focused. Also a great tip, keeping a daily exercise diary to record your activities and progress, is a great motivation & feeling of accomplishment.


3.  Strength Training. Staying fit doesn't only require cardiovascular training, but also requires a balanced strength training. The average individual should strength train 3-4 times a week depending on the sex. Men tend to want to strength train a bit more. Triceps, biceps, hamstrings, quads, chest, back, calves and shoulders are all popular strength trained muscles.

4.  Cardiovascular Training. Cardiovascular training helps to maintain a healthy weight by burning calories. It increases muscular endurance by improving the performance of the heart and lungs to release oxygen to the muscles. Excellent cardiovascular machines include: Stairaster, Elliptical, Treadmill and Cycling. To burn more calories, try an hour spin class which burns up to 900 calories.

Maintaining the above lifestyles of eating healthier and exercising more frequently, will positively change your life!