The Self Improvement Blog » exercise

Why is Taking Care of Your Health Important For Your Self-Esteem?

Admin — Sat, 12 May 2012 14:36:45 +0000

If you are not taking care of your health you are telling yourself that your body, and thus you as a person, is not important. If you want to have a high self-esteem you need to tell yourself that YOU ARE IMPORTANT.

Think about somebody that you love very much. It may for example be a friend or it may be a family member. Imagine that this person got ill. Wouldn’t you wish for that person to become healthy again? If you could, wouldn’t you want to do everything that you could possibly do to help that person get better? If you really love somebody you want that person to be as healthy as possible and feel as good as possible all the time. You want to help that person to be at his/her optimal physical state both in the short-term and in the long-term.

Your level of self-esteem is basically your amount of love towards yourself. The higher self-esteem you have the more you will also be able to love others. In order to raise your self-esteem you need to act as if you already had a high self-esteem. You cannot start to love yourself more if you are constantly treating yourself as if you didn’t. Therefore, in order to raise your self-esteem you need to take care of your own physical health because that is what you would do if you really loved yourself.

A person with high self-esteem considers herself/himself important. This is NOT the same as considering oneself to be MORE important than others. At the contrary, the higher value you consider yourself to have the more value you will be able to see in others. If you think that you are an important person, then it becomes obvious that you will want to take care of the body that is supporting you and keeping you alive. Taking care of that body involves eating well, exercising, resting and so on. If you neglect your physical health you’re sending the message to yourself that you are not important enough to be taken care of. On the other hand, if you do take care of yourself, you’re sending yourself the message that you are important enough to have an ideal health so that you can live longer and develop your potentials.

Take care of your health and self-esteem will follow!

Liv Miyagawa – The Self-Esteem Coach

Liv Miyagawa, The Self-Esteem Coach, helps people all over the world to raise their self-esteem and to reach their personal goals. She opens people’s eyes to their own strengths and helps them to figure out what it really is that they want to get out of life. Liv helps people to find out exactly what steps they need to take to reach their goals, and she supports them and motivates them on their journey towards a more fulfilling future. http://www.livmiyagawa.com

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How to Stay Fit and Trim, 5 Easy Steps

Admin — Thu, 08 Mar 2012 13:31:25 +0000

By Barry J Taylor -

You’ve taken the weight off and your energy is higher than every before. You have learned to eat healthier and now you wonder how to stay fit and trim. This is a common question for many people because if you are not consistent with you routine, you can find that weight gradually sneaking up on you again. Here are 5 easy steps that

Step #1: When people wonder how to stay fit and trim one of the things that come to mind is to keep doing what you have been doing to get the weight off. That’s right. Keep an active lifestyle and make sure you are open to new experiences. If you are always active and practice a healthy lifestyle, you can usually maintain a status quo. Stick to some type of exercise plan. This means finding something you like to do. As an example, if you like to dance there many different classes you can take. Square dancing is a lot of fun and keeps up your cardio program, you could do Swing, Ballroom or other dancing. There are a multitude of fun exercises that could be your answer to how to stay fit and trim.

Step #2: Any expert will tell you that smart food choices will be one of your best how to stay fit and trim examples. If you eat whole foods and lots of fresh fruits and vegetables this will keep you trim. You can use the FDA’s Food Pyramid or the Glycemic Index as a guide.

Step #3: Create time for yourself where you can do things like going to the movies or just having a day out for a massage or a manicure or pedicure. These are activities that may not help you with you mission of how to stay fit and trim, but relaxation is also a part of a healthy lifestyle.

Step #4: Cut out sugar products that have white sugar and switch to natural sugars or zero calorie sweeteners. White sugar is processed in such a way that it can put weight on quickly instead of helping you learn how to stay fit and trim. Many people totally take sugar out of their diet which also helps them maintain their ideal weight.

Step #5: If you need help to learn how to stay fit and trim, there are some terrific programs that will guide you in achieving your goals. They each take a little different approach and give you tons of ideas on how to stay fit and trim, and if you gain a few pounds, they will also help lose those unwanted pounds.

Barry Taylor has been sharing his knowledge on weight loss since his extensive research and personal experience has led him to discover what strategies work and which ones don’t. Click Here To Learn More About Programs That Will Teach You How To Get Healthy and Stay Fit And Trim For Good!

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11 Reasons To Dance for Your Health

Admin — Sat, 03 Mar 2012 14:21:26 +0000

By Nicky Heatherington -

There many wonderful reasons to dance. Dancing is one of the few ways you can actually exercise without even knowing you are exercising – because you are having so much fun. With the right dance lessons you can even include the social aspect of dancing. And If you’re a man or woman who watches calories you will be very happy to hear that burning calories feels great when you’re having fun burning them.

Dancing has so many benefits that you will be wondering why you don’t do it more often. You may think you can’t – or that you have two left feet or that you need to have partner. Choose dance lessons that make these barriers melt away (like a Modern Jive for example) and you’re set for spectacular results. At many classes having fun is important. However a Modern Jive dance lesson is actually an entire evening of fun, learning, skill building – and exercise with the emphasis on having fun. That means you can take your focus off exercising and simply relax into learning to dance. So the first big benefit is feeling and looking fitter without even thinking about it, Not to mention getting huge boost to your confidence. Here are some more benefits of learning to dance.

As little as thirty minutes of modern jive freestyle dancing 3 days a week can bring about profound results when it comes to your overall health and well-being.

Dancing burns calories. In a “freestyle” dance (practice dancing session) you can burn between 250 and 500 calories. Do that 3 times a week and it’s probably all you need to do.
Dancing helps you build stronger muscles. Strong abdominal muscles help you burn fat more efficiently even when you’re resting.
Dancing makes you happy. We all want to feel happy. Dancing to current tunes you hear at a party or in a club gives off endorphins, which give you a “high.” and the feeling of exhilaration. It’s not unusual for people to leave a dance lesson (after they’ve partner danced in the freestyle practice for 30-40 minutes) feeling like they are walking on air. And the feeling can last for a day or more.
Dancing helps tone all areas of your body making it ideal to do in conjunction with “focus spots.”
Modern Jive in particular provides an excellent opportunity to socialize and meet others. Imagine building a whole new social network of friends through a shared interest. For single people in particular it’s a great way to meet and make new friends in an inclusive atmosphere and reduce loneliness.
Dancing helps you gain a better sense of balance and grace (for men who often won’t dance because they feel they have neither, it’s worth taking lessons just for this benefit).
The physical activity of dancing can help you ward off potential illnesses that are often associated with excess weight and too little physical activity.
Dancing builds your confidence on and off the dance floor. Modern Jive is a dance that can be done at any social event. So you can grab every opportunity to dance and feel yourself getting better each time.
Dancing helps you include physical activity into your life without feeling it’s a punishment. For minimal commitment the benefits are huge.
Dancing helps you feel lighter, happier and more joyful, improving your sense of well-being.
Dancing, especially modern jive dancing, is FUN. We could all do with more fun in our lives as when we are having fun it reduces the amount of stress we are under. From line to salsa, to ballroom dancing, swing to modern jive dancing is fun and accessible whether you’re single, a couple or in a group. Just find the instruction and group that are right for you, take the first step and with commitment you will see the benefits. Your health will improve and your body will thank you for it. Whether you have danced all your life or are a novice dancing is a great way to bring physical fitness into your life and improve your health without feeling a sense of dread when you think of exercise.

Have you joined the Modern Jive dance craze? Join Nicky and her team for fun Modern Jive dance lessons in Toronto. Learn to dance in just 6 weeks, get fit and become a sought-after dance partner fast! No need for a partner and no dance experience required For more information, videos, workshops, and newsletter with subscriber discounts and goodies go to JiveNationToronto

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How To Get Back on the Healthy Track After the Holidays

Admin — Mon, 26 Dec 2011 13:11:34 +0000

By Stacy Stehle -

The holidays are a time to come together with family & friends that maybe you haven’t seen in a while and sharing time together. It is also a time when you get out the extra tables just so that all the food can have a place to go. Do you find that you graze all day long during the holidays? I think many do.

Let’s face it, the holidays are a time when we tend to over indulge in food. There are usually so many different choices around you have to try them all. Of course this is also the time when we toss our workouts out the window. Sound familiar?

Now that the holiday is over you may find that you are faced with lots of leftovers or having these uncontrollable cravings. Your energy could be low, you could feel sluggish and you just are having a hard time getting back on track with your health and your routine.

What can you do? How can you get back on the healthy track?

1. Don’t throw in the towel and give up on being healthy till after all the holidays are over – this will just set you back even more, making it much harder for you to create the momentum you need to move forward. This will just make you feel worse as time goes on.

2. Don’t beat yourself up for what you did over the past holiday – focus on the present moment, what can you do now to make a change? You have right now to get back on track. It’s never too late

3. Make healthy conscious food decisions and eat consistently – eating 5-6 small meals a day which include a good protein, complex carbohydrate, fiber and essential fatty acids. This will help you to keep your blood sugar level stable and create more energy for yourself. Try to stay away from sugar, trans fat and saturated fat.

4. Schedule time to exercise – Getting your body moving is key to changing up your energy, get your body back on track and feeling better. The best way to start is by walking! Get in a 10-20 minute walk to get you started, then schedule in daily exercise for yourself. Do something that you love to do (that way it won’t feel like work!).

The key to getting back on track is to take small steps. The holidays should be a time of celebration and enjoyment! As we approach our next holiday, be more aware of what you want and how you want to stay on track!

Stacy Stehle is an Intuitive Energy & Healthy Lifestyle Coach, Network Marketer and Founder of Ocean Energy Wellness. She empowers women to create a healthy, inspired life guided by the energy of the ocean.

To learn more about a creating a healthy lifestyle, download our Free Guide & Action Plan: 5 Secrets to Unlocking a Healthier, New You: http://oceanenergywellness.com/ocean-energy-wellness-guide/

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Tips For A Healthy Christmas

Admin — Sun, 18 Dec 2011 15:32:03 +0000

By Mark Warrington -

It’s almost the time of year where everyone gets home to spend the holidays with their family. This is also the season where we love to stay warm and eat the Christmas treats that are set on the table. The spending-time-with-the-family thing is indeed very joyous, but eating a lot of sweets and fatty foods coupled with the lazy cold weather? It is such a weight gaining avenue. While everyone wants to enjoy the holidays without having to add several pounds to their weight, here are some tips on how to have a healthy Christmas this year.

Eat, Eat, and Eat Healthily. Since Christmas time is never allowed to pass without having sumptuous meals, you might as well eat of what they are eating also. There is no need to miss out. However, you can have smaller portions or just a little bit to satisfy the taste buds. Having a fruit and vegetable diet with occasional white meat like fish will be enough to power your body. In cold seasons, you will have to eat fewer calories because your metabolism also becomes relatively slow. Having just the right amount of carbohydrates and calories will ensure that none of it will be stored as fat.

Vice-Free Holiday. It’s also high time to prepare a New Year’s resolution. You might want to lose weight or you might want to quit smoking and drinking because these are very harmful to your health. Most heavy drinkers and chain smokers started from little tastes of these vices. And mind you, that little taste often becomes a habit. So think about some healthy resolutions that you can make part of your new year that’s coming up.

Burning Fat in the Cold Weather. You don’t have to postpone your exercise routines just because you are at home or the gym may be closed during the holidays. You can still continue using creative ways to simulate the usual routines that you do at the gym. In fact, you can even use day to day activities as a form of exercise. It could be better if you had your own home fitness equipment so that you could proceed with the usual routines if you feel uncomfortable when you exercise without it.

If you can do all of these tips, you can safely say that you had a great and healthy Christmas. As a matter of fact, these tips are also applicable to your everyday life. Christmas or not, it is important that everyone eat the right foods, live a vice-free and healthy lifestyle, and regularly exercise to keep our bodies healthy.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: NordicTrack ProQuick 100 Dumbbells, NordicTrack T7 SI Treadmill. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

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Healthy Holidays – Feel Good, Not Guilty

Admin — Fri, 16 Dec 2011 12:49:40 +0000

By Idaline Hall –

The winter season, with its holiday traditions of foods and festivities, can be the toughest for dieters. Yet with careful planning, you can enjoy the holiday feasts and rounds of parties without foregoing health and weight maintenance.

‘Tis the season to party, and if you’re like most people, a quick lesson on how to maneuver through a room filled with party platters and holiday treats (a.k.a. fat traps) might just save your diet this season. Believe it or not, it’s possible to eat, drink, and be merry–and still maintain your weight.

Simply follow these survival tips to enjoy the festive season without gaining extra pounds.

Eat a small, healthy snack before a party to curb hunger pangs.
Lighten Up on the Drinks. When ordering a drink at your next party, keep in mind that calories from holiday beverages can add up.
Slow your drinking pace. Put your drink down between sips and socialize more.
Make drinks last longer. Sip your drink or use a straw. You can also dilute cocktails with water, ice, or club soda to increase the volume.
Switch back and forth. If you have an alcoholic beverage, make the next one a nonalcoholic one mixed with diet soda, seltzer, or club soda, all of which have few or no calories.
Go virgin. Order a cocktail of fruit juice, carbonated water, or a diet soft drink or drink mix.
Try seltzer. Having a seltzer or sparkling water with a twist of lemon in your will make you less likely to reach for more fattening drinks.
Order mulled cider. With about 107 calories and no fat per 8-ounce mug, this is a healthy treat you can indulge in without putting on pounds.
Splurge on drinks that really matter. Dont deny yourself a champagne toast at midnight. Instead have light drinks throughout the evening, waiting for the one you really want.
Snack Smart. Watching the calories and fat from drinks won’t matter if you’re standing by the nut bowl the whole evening.
Think baked, not fried. Steer clear of greasy chicken wings and snack chips; instead, reach for baked foods–and if you must dip, go for salsa.
Steer clear of high fat food items such as pastry puffs; opt for crispbreads or French bread instead.
Try hummus. Another smart substitute for creamy dips, it has only 26 calories and 1 gram of fat per tablespoon–plus, it’s full of protein.
Head for the cold seafood plate. Shellfish, such as shrimp, are delicious, low-calorie and low-fat, as is cocktail sauce.
You can’t go wrong with fresh. Raw vegetables and fruit are the best choices for mindless muching.
Don’t ignore the cold cuts platter. It’s a lot better for you than many other things at the buffet table. As long as you don’t add mayonnaise, go ahead and splurge on turkey and roast beef. Steer clear of salami and bologna, however, which are higher in fat.

Respectfully submitted by Idaline Hall. For more helpful weight loss tips, visit: http://WeightLossThatFits.com

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Do Not Underestimate the Psychological Effects of Fitness

Admin — Sun, 11 Dec 2011 16:33:24 +0000

By Vic Vogel -

There is much written about the physical effects of fitness. Overlooked, but equally important, are the psychological effects derived from fitness. Fitness gurus often speak of the mind and body experience. There is more to this than the metaphysical implications. Fitness has a profound affect on your psychological state.

In an article reviewing the impacts of exercise on the psychological state Dr. Daniel Landers, from Arizona State University had this to say, “The research literature suggests that for many variables there is now ample evidence that a definite relationship exists between exercise and improved mental health. This is particularly evident in the case of a reduction of anxiety and depression…Exercise is related not only to a relief in symptoms of depression and anxiety but it also seems to be beneficial in enhancing self-esteem, producing more restful sleep, and helping people recover more quickly from psychosocial stressors.”[1] The chemical effect that exercise has on the brain causes an improved mood, “Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You will also look better and feel better, when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.”[2] Although much more research is needed, it is clear there is a direct link between your psychological state and your physical fitness.

Going into 2010 recession has gripped us, unemployment is higher than it has been since the Great Depression, and people are experiencing more psychological trauma, e.g. depression, anxiety, and loss of self-esteem, especially during the holiday season between Thanksgiving and Christmas. The difficulty in taking advantage of fitness is the lack of knowledge about fitness and the effect it can have on health, both physical and psychological. Least known are the psychological affects. The personal training profession spends much of its time measuring the physical effects of exercise and nutrition. Lost in many cases is the association of improved psychological impact resulting from exercise and nutrition. This lack of knowledge leads to focusing more on the physical aspects of fitness training at the exclusion of the psychological issues. Personal support plays a large role in reinforcing the psychological impact of fitness training. Most trainers focus on body fat percentage, weight, body circumference, and lean body mass to measure progress. Equally important are mood, self-esteem, self-worth, and a healthy psychological state. The measurements for psychological impact often rest in others opinions, journals, mood charts, and feedback from loved ones. Discrimination based on appearance, related to size, is well documented in the business world. Fitness not only effects your personal life, it effects your professional life, which then effects your psychological state of mind.

Most people feel the need to improve their fitness during the holidays. Mostly, this is due to the physical effects of eating and lack of exercise, e.g. pants are too tight. In the current times, it is equally important to seek fitness for psychological reasons. People often experience stress, depression, and anxiety during the holidays. They increase their exposure to others, e.g. parties, relatives they have not seen for awhile, and hordes of shoppers in stores. How others view you can either lead to feelings of insecurity and poor self-esteem, or elation and good self-esteem. Your fitness level will have a direct bearing on how others perceive you, and the resulting psychological impact.

Your psychological health is impacted by physical factors and emotional factors. Physical factors can be improved through exercises that increase and release endorphins in the body, “Endorphins act as analgesics, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins bind to are the same ones that bind some pain medicines. However, unlike with morphine, the activation of these receptors by the body’s endorphins does not lead to addiction or dependence.”[3] Emotional health is experienced by the positive reinforcement people receive about their improved appearance, which in turn improves their self-esteem. This blog is too short to go into detail about these relationships. There are many articles and books on this subject. They can be researched through the internet and libraries.

When deciding to embark on a fitness program ensure you consider not only the physical benefits related to fitness, but also the psychological benefits. Make sure when designing your strategy for fitness that you include measurements that relate to your psychological improvement. Review these measurements as often as the physical measurements you have established. This holistic approach to fitness will benefit your Total Fitness.

[1] Landers, Dr. Daniel. “The Influence of Exercise on Mental Health”. ORIGINALLY PUBLISHED AS SERIES 2, NUMBER 12, OF THE PCPFS RESEARCH DIGEST July, 2006:

[2] Exercise: 7 benefits of regular physical activity. Mayo Clinic.com. 12 16-2009

[3] “Exercise and Depression”. WebMD. 12-16-2009

Vic Vogel is an internationally NFPT certified personal trainer /fitness consultant, author, and sports nutritionist. He provides fitness consulting to individuals and businesses. Vic has conducted fitness lectures in both businesses and non-profit organizations. He is the Principal and owner of Strategy for Fitness, [http://www.strategyforfitness.com], and CEO of Victor L. Vogel & Associates, Inc. Vic’s two books Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health, and Strategy for Fitness: Nutritional Manual can be found at Amazon. Vic publishes a fat loss review blog http://www.wayfastfatloss.com He holds a Masters degree from the University of Oklahoma.Vic resides and practices in Oklahoma City, where is specialized in clients over 50.

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Healthy Thanksgiving Ideas

Admin — Sun, 20 Nov 2011 16:57:05 +0000

By Cindy Hamilton -

Thanksgiving Day can be a nightmare for those trying to lose or maintain a healthy weight. With everything from mashed potatoes to macaroni and cheese to pumpkin pie all around, the average American consumes over 2,000 calories in this single meal.

But, it is possible to enjoy a Thanksgiving Feast without the guilt. Try these tips:

Whether your Thanksgiving meal is at noon or at night, always eat a healthy meal in the morning to avoid overeating later in the day. Try a bowl of oatmeal with raisins or an egg white omelet with veggies. Arriving at your Thanksgiving meal with an empty stomach will only lead to overeating and guilt.
Workout before going to Thanksgiving dinner or if Thanksgiving is at your house, put the turkey in the oven and then jump on the treadmill or put on a workout DVD. Exercise will improve your mood and help you make better eating choices later in the day. Also, if the weather permits, take a family walk AFTER dinner as well.
If Thanksgiving is at your home, try for healthier menu options such as removing the skin from your turkey, substitute regular butter and cheese for the low-fat versions, use egg whites instead of whole eggs or try low-fat plain yogurt instead of sour cream. Also, remember to offer several healthier side dishes such as steamed veggies or a green salad.
If Thanksgiving dinner is not at your home, offer to bring a side that you know will go well with your diet. That way you will know that there will be at least one item on the menu that you can eat. Offer to bring a veggie tray, steamed carrots or a big green salad.
Drink plenty of water to stay hydrated and keep your stomach full. Avoid caffeine and alcohol that can dehydrate you and cause you to overeat.
Remember portion sizes. A serving of turkey should be no larger than the palm of your hand. Opt for a small spoonful of high-calorie foods such as candied yams or cranberry sauce and pile your plate high with foods like fresh fruits and vegetables. When it comes to dessert, only enjoy one small helping of your favorite or opt for fresh fruit instead.

Remember, food does not need to be the main focus of your Thanksgiving. Thanksgiving is about enjoying friends and family and being thankful for all the many blessings throughout the year.

Cindy Hamilton has been writing about health and nutrition since 2007 and is the creator of http://www.family-health-and-nutrition.com. In 2009, Family Health and Nutrition was voted as one of 100 best sites for healthy parents by onlinenursingprogram.net and in 2010 was named #32 best health and nutrition site by AboutUs.com

Hamilton holds a Bachelor Of Science Degree from Capital University in Columbus, Ohio.

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Invest in Yourself With These Healthy Living Practices

Admin — Tue, 15 Nov 2011 13:05:46 +0000

By Dr. Stacy Irvine, D.C.and Steph A Miller -

Are you thriving or surviving? Are you living a life you love or do you feel exhausted most of the time, accompanied with an overwhelming sense that there’s just not enough time in the day?

Financial gurus tell us to, “pay yourself first” and to immediately place 10% of our income into an account for our future. They say when we invest money into a long-term plan and consistently add to it, the future dividends grow at an exponential rate.

This same premise holds true with regards to our health and well-being. When we invest small increments of time and energy over a long period of time into self-care, the returns are also exponential for health and vitality.

When investing in your health, it helps to know exactly what you need to do. The following is a list of healthy living practices that will help you increase your energy, health and happiness:

1. Nutrition. Food affects us on so many levels: body composition, mood, energy and immune response. On the cellular level, it’s true “you are what you eat”. The foods and their nutrients are the raw materials to repair and rebuild our cells. The human body reproduces over 300 billion new cells on a daily basis. That’s a lot of opportunity to replace old weak cells with stronger, more resilient ones! With the correct type and quality of nutrients, you can build a stronger and healthier body in no time.

2. Exercise. The body is made to move. In fact, without physical activity, some physiological processes fail to work at all, and others work less than optimally. For instance, the pumping action of the lymphatic system, which facilitates cellular nutrition and waste removal, is improved with physical movement.

There are 4 types of exercise that add a dimension to health and fitness:

a. Aerobic activity. This is any activity in which you sustain an elevated heart-rate and respiration for an extended period of time, typically over 20 minutes. The benefits of a cardiovascular workout include healthier heart and lungs, improved circulation, digestion, mood, energy, increased immune response and caloric burn.

b. Resistance training. Also known as strength or weight-training, many women now understand that lifting weights affects them differently than it does men. For women, their bodies will build more muscle but, unless they decide on a professional career in body building, will never achieve the mass men do. Even small changes in body composition will enhance daily metabolism, burning calories at a faster rate. `Pumping iron’ increases range of motion, muscle tone, maintains joint stability and increases muscle strength, bones, tendons and ligaments.

c. Flexibility or stretching. As one of the most under-rated forms of exercise, stretching is your best friend, especially as we age. The benefits of increasing our flexibility include alleviating stress and muscle tension; facilitates muscle recovery as well as being a conducive cool-down that maintains and increases range of motion and mobility; improves posture and reduces pain; and enhances circulation and oxygen delivery to muscles.

d. Mind-Body. Recently, this type of activity has been achieving popularity in the West. Mind-body exercises are those which require us to place our awareness in our body, posture, breathing and movements. Some examples include active forms like Tai-chi, certain types of yoga and Pilates; while restorative forms include yoga and meditation. When practicing mind-body exercises, expect to experience stress-reduction, improved circulation and energy flow, increased mindfulness and improvement in the benefits and performance in the other forms of exercise listed above.

3. Stress-Reduction Techniques. In today’s world, it is nearly impossible to avoid all stress. Actually, some levels of stress are beneficial! However, if stress is not managed properly, it can accumulate in our body and affect us on a cellular level. Eventually, if the stress is not released, it manifests in the form of physical ailments.

Besides nutrition and exercise, here are several suggestions to release your stress:

a. Eliminate unnecessary tasks, responsibilities and obligations. Learn to say no and know your limits. Much of what we do on a daily basis is unimportant to us and others.

b. Journaling. A great way to process feelings is through writing. Many people find it relieving to get their thoughts and feelings on paper and out of their heads and hearts.

c. Money-management. Financial stress is typically the number one source of tension for most of us. Taking control of our finances and tying up loose ends in money matters will help free up a lot of wasted energy.

Investing in your health is a life-long practice. When you first embark on this journey, it may be a little rough. But when you start small and focus more on consistency, these healthy living practices outlined above become second nature.

If you’d like to make it easier for yourself, enlist the assistance of a qualified professional health practitioner to help you along the way. One way to do this is to join group events, like the health and fitness retreat I will be attending in April, 2010. “Retreat to Healthy Living in Barbados” is a week-long event for women looking to develop and enhance healthy living practices.

Dr. Stacy Irvine is a founder and co-owner of Totum Life Science, a boutique fitness and health care center in Toronto. Through her work as a chiropractor and strength and conditioning specialist, Dr. Irvine’s clientele ranges from beginners, just starting out on an exercise program, to elite and professional athletes, looking for advanced rehabilitation and training program strategies.

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Simple Tips to Healthy Living

Admin — Thu, 10 Nov 2011 22:29:53 +0000

By Gregory Ortel -

It is a well known fact that when people maintain a healthy lifestyle, they lead a much fuller life. This poses a challenge for many who want swift results. These short range remedies may range from vitamin pills, supplements or a number of medications that may offer some relief. Yet what they’re forgetting is that there are often some very simple things everyone can do to improve their health. Below we will show you a few simple techniques that will pay off with a healthier being.

It is Crucial to Drink Plenty of Water: Your body will be greatly compensated when you drink plenty of water. The greater part of us, forget to drink the recommended amounts of water. A well-hydrated body is less likely to suffer from headaches, depression, constipation, kidney problems, weight gain and a myriad of other health issues. Your kidneys depend on large quantities of water to wash out the toxins. You can maintain a healthy weight level when your metabolism improves. Increasing your water intake, instead of drinks such as coffee or soda can be very beneficial. It will not take very long for you to recognize a change. Exercise Just Enough: Regular exercise on a continual basis is a good option, however overdoing it to lose weight fast is not. Easy and gentle workouts are your ticket to feeling better and also losing the extra pounds that you have always wanted to shed. Very popular forms of gentle exercise include yoga and swimming. You will actually help reduce joint inflammation and also allow yourself to have greater mobility. They’ll help you to improve your respiratory capacity so you won’t feel so out of breath, and they’ll help you strengthen your heart muscle, which can reduce your risk of heart attack enormously. As an added benefit, you will keep your weight down.

Reduce Stress Levels: Anyone who suffers from high levels of stress will know the health problems associated with this. Weight gain, insomnia and anxiety are just a few of the issues caused by heightened tension. Look into behavior that will have a significant reduction of your tension. If the annihilation of the issue is not possible, you can decrease the effects somewhat. These could include walking, meditating, massage therapy, or any other stress-relief method you feel works best for you. In order to achieve the best physical condition possible; you first need to figure out how to downgrade your level of stress.

You do not have to give up on things you like to live a healthy lifestyle, but you do need to make wise choices. To be healthy you do not just need to lose some weight and eat like a rabbit. To have complete health you need to have a spirit that’s well and good mental health, as well as happiness. Putting these with your physical health will make sure you enjoy a long happy life.

Is living healthy important to you? Visit Healthy Living Habits for tips on improving your health.

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