Mom's Fitness Tips for Women

A well-designed fitness program should incorporate multiple types of training, including cardio, strength, flexibility, balance, and agility. By focusing on multiple aspects of fitness, you can boost your level of health and fitness, reduce the likelihood of injury, and keep your level of motivation high. Jim Borden, a personal trainer with Fitness Together, a gym located in Newtown Square, Pennsylvania, takes a look at each area:Cardio – Cardiovascular exercise, also known as aerobic exercise, is any type of activity that increases the work of the heart and lungs. Walking, running, bike riding, and swimming are all examples of this type of exercise.  According to the Physical Activity Guidelines issued by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA), adults should get at least 30 minutes of moderately intense cardio (similar to a brisk walk), five days a week, or vigorously intense cardio (rapid breathing and an increase in heart rate) 20 minutes a day, three days a week.Strength – Strength training, also known as resistance training, are any activities designed to strengthen your muscles. Resistance can come in many forms – weights, resistance bands and tubing, even cans of soup. The ACSM and AHA guidelines for strength training recommend a minimum of two days per week (nonconsecutive), incorporating 8 to 10 exercises that involve all major muscle groups. Each exercise should include resistance that allows you to do the exercise for 8 to 12 repetitions.Flexibility – Often referred to as stretching, flexibility is often an overlooked part of many fitness programs. Flexibility could also include activities such as Tai Chi, yoga, or Pilates. There are two basic types of stretching – dynamic and static. Static stretching is when you take a muscle to the point of tension and hold it there for a minimum of 20 seconds. Dynamic stretching involves moving a joint through its full range of available motion.Balance – Balance activities could include exercising while standing on one leg, and using a stability ball or a BOSU ball. Even when not exercising, you can work on your balance by standing on one leg and keeping your eyes closed or simply sitting on a stability ball at your desk. Balance exercises can be incorporated into your normal exercise routine or done separately.Agility – Agility refers to the ability to start, stop, and change direction quickly, while maintaining proper balance. Research has shown that agility training can reduce falls in the elderly by almost 50%.  Examples of agility exercises include hopping in multiple directions, having a catch while on a BOSU ball, or kicking a soccer ball back and forth. Agility drills can be easily incorporated into your exercise routine, and are a nice way to add some variety into your workouts.As you can see, there is more than just cardio and strength training in a well-designed fitness program. Before you start on such a program, be sure you have your doctor’s approval. And if you are not sure how to begin, it is worth using a personal trainer to ensure you are using proper form and are aware of the safety precautions necessary when working out. The information in the article is not intended to substitute for the medical expertise and advice of your healthcare provider. We encourage you to discuss any decisions about treatment or care with an appropriate healthcare provider.

Good balance isn’t just for surfers and skiers. As an MMA fighter, you need good balance to prevent injury, build strength, and control your opponent. Ask your average fitness professional how to train for balance, and he or she will probably recommend you hop aboard a wobble board, balance ball trainer or the like — all unstable-surface training (UST) devices.

But recent research suggests that the practical applications for UST are more limited than wobble-boarders would have us believe.  Doing UST can actually de-power healthy MMA athletes because it’s not functional. (In its truest sense, functional training prepares individuals for the demands of work, daily life and competitive athletics.)  The floor of a typical MMA ring or cage doesn’t move so, unless you’re preparing to surf, skateboard or snowboard, wobble exercises may detract from your goal: performing well on solid ground.

MMA Supplements

MMA Nutrition

Stable Surface vs. Instability Recent studies put a group of athletes on a standard stable-surface training program and another group on an unstable-surface program. This research showed that replacing as little as 2 to 3 percent of overall training with unstable-surface training in healthy, trained athletes impaired the development of sprinting speed and vertical jump height.

Why the drop in power? It could be because UST causes you to pronate more quickly and for longer periods of time than does stable ground, putting you constantly in “deceleration mode.” Over time, this could limit how well you can store and release elastic energy in lower-body muscles during running and jumping. Or, UST might simply train you to react tentatively, even when an explosive movement is required.

While the specific reasons UST interferes with power improvements warrant further investigation; our training needs to reflect the demands of our sports. We can’t train slowly on an unstable surface and expect to be fast and powerful on a stable surface. The study that trained on stable surfaces showed significant gains in power tests such as the vertical jump and sprinting speed. It’s no leap of logic, then, to presume it’s beneficial to use that kind of surface during training if we want to jump higher and run faster. Or for MMA: hit hard, sprawl faster, kick higher, or shoot with more speed.

So what can you do to improve your balance? Simply put, you need to challenge your stability while your lower body remains in contact with solid ground. This includes training techniques ranging from single-leg work and asymmetrical loading to applying destabilizing forces while attempting to remain stable.

Train on One Leg. You can incorporate unilateral (single-leg) training into what, for most of us, is a bilateral training world. In other words, keep one foot planted firmly on the ground. Besides strengthening the small stabilizing muscles around your spine, unilateral training helps you build strength equally in both legs (it doesn’t allow for unhealthy compensation patterns the way bilateral training does), strengthening any weak points in the chain. You’ll also reinforce knee-stabilizing muscles, thus preventing knee injury.

Alter Gravity. You can also improve your balance by moving your center of gravity upward or forward. The higher your center of gravity, the less stable you are, which forces those core and intrinsic spinal muscles to work harder to compensate. An object with a lower center of gravity is more stable because more work is required to topple it. To challenge yourself, raise your center of gravity by performing moves with one or both arms above your head or in front of you, he suggests. You challenge yourself more by standing with both feet planted, bringing a barbell to chest level and then raising it overhead. The higher you go, the tougher it is to stabilize.

Close Your Eyes. Closing your eyes during certain exercises can improve your proprioception, which in turn can help prevent injury by increasing your agility and reaction times. By shutting off your sense of sight, you force your neuromuscular system to do all the reacting. Closing your eyes works best when you’re performing the most basic of exercises. Start by closing one eye while you stand still with both feet on the ground, then progress to standing with both eyes closed, standing on one foot with one eye closed, and finally standing on one foot with both eyes closed.

When Is Unstable-Surface Training a Good Idea? There are times when unstable-surface training (UST) is not only helpful, but necessary. Lower-body UST has a ton of merit in those returning from ankle sprains. UST has proven effective time and again when addressing the chronic functional ankle instability found with sprains. This is because UST helps to retrain the peroneals — the muscles on the outsides of your lower legs — to react quickly and prevent future sprains.

UST is great for training your upper body, too. While in sport and life, the lower body is in contact with a stable surface most of the time; the torso and arms are constantly engaged in motion without being anchored to the floor. So it’s appropriate to work the upper body and torso by making them unstable, as long as your feet are solidly planted on the ground. If it’s at or above the hips, you’re in good shape. So, go ahead and do pushups on a BOSU or dumbbell presses using a stability ball as your “bench.”

If you’ve been looking for sound advice on weight loss programs and diet plans, we have some good news for you. We’ve compiled a top ten list of weight loss tips for women. These tips on losing weight are powerful and proven to get results. Best of all, you won’t find any gimmicks or fads here. Only the best, most accurate and scientifically proven health advice made the cut and has been included in this fitness advice guide.

1) Our first weight loss tip for women is simply to exercise consistently. That may seem like common sense, but only 45 percent of adults are actually following their doctor’s advice and getting the recommended minimum: 30 minutes a day, at least four days a week. After only four weeks of inactivity the body begins to shed muscle mass, and aerobic fitness levels start to diminish after missing only two weeks of workouts. That’s why regular, consistent exercise is our first and most important weight loss tip.

2) Don’t focus so much on fast weight loss. Instead, concentrate your efforts on achieving permanent weight loss. While it may be tempting to try the latest fad diet or prescription diet pill, keep in mind that quick weight loss doesn’t always equate to healthy weight loss. As a matter of fact, when you diet without exercising, up to half of the weight you lose could be from muscle mass. Losing muscle is the absolute worst thing you can do when you’re trying to acquire permanent fat loss, so don’t be tempted by the gimmicks promising rapid weight loss. Focus on permanent weight loss through a sensible diet and exercise program, and you’ll be pleased with the long-term results.

3) This weight loss tip is perhaps the best free medical advice you’ll ever receive: Eat your recommended daily allowance of fruits and vegetables before indulging in any treats. This diet tip is so potent because it will help you realize better health in so many different ways. First and foremost, consuming at least five servings of fruits and vegetables each day will help us lose weight because fiber moves fat through our digestive system faster so that less of it is absorbed. High fiber foods also make us feel full sooner and stay in our stomach longer, slowing down our rate of digestion and keeping us feeling full longer. Following this health tip will also lower your risk of several cancers and heart disease.

4) As much as possible, eliminate ‘white’ foods from your diet. High sugar and high carbohydrate foods create an insulin spike that tells our body to start storing fat. They also trigger a blood sugar high, which is inevitably followed by a low. This drop in insulin levels leaves us feeling hungry, tired, and wanting to eat more. Specifically, at the bottom of an insulin crash the body craves more sugar and carbohydrates, setting us up for a vicious weight gain cycle. With this in mind, it’s good advice to simply avoid ‘white’ foods whenever possible. Choose brown rice instead of white, whole wheat bread instead of white, and cut back on goodies made with white processed flour.

5) Actively seek out all the expert advice on health, diet and nutrition that you can find. There are many reputable sources of online medical advice available, and much of it is free. Knowledge is power, and the more you know about weight loss, the more likely it is that you’ll be successful in your efforts. Look for free advice and fitness tips from qualified sources like health club owners, physicians, and certified personal trainers. In short, learn all you can.

6) Get at least eight hours of sleep each night. Research has shown that people who sleep only four hours a night have an 18 percent reduction in leptin, a hormone that tells the brain there is no need for more food, and a 28 percent increase in ghrelin, which triggers hunger. This is one weight loss tip that should be easy for anyone to follow.

7) Drink water. Drink LOTS of water. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies show that a decrease in water will cause fat deposits to increase, while an increase in water can actually reduce fat deposits. Why? The kidneys can’t function properly without enough water. When the kidneys don’t function to capacity, some of the work load is taken on by the liver. The liver’s primary function is to metabolize stored fat into usable energy. If the liver has to do some of the kidney’s work, it can’t function at its optimal capacity. As a result, it metabolizes less fat. More fat remains stored and weight loss / fat loss stops.

Although it’s not a workout tip or an exercise tip, staying motivated is probably the most effective weight loss advice you’ll ever receive. Since each person in different, motivational techniques will vary. However, many have found that charting fat loss progress to be very encouraging. Others maintain that the single most motivating action is to find a friend and commit to exercise together. Whatever method you choose, find a way to stay motivated if you want to write your own weight loss success story.

9) Essential weight loss advice for a woman is to not exercise like a man. That may sound strange at first, but the fact of the matter is that there are several separate and distinct exercise methods available, and not all are proper for women. In fact, some types of exercise could possibly cause women to gain weight (although any weight gain would be from added muscle, not from fat). For maximum fat loss, women should be engaging in not only aerobic exercise but also in light resistance training.

10) Our final weight loss tip is to carefully select vitamins and supplements to help you attain your fat loss goals. There are a million diet pills and weight loss pills on the market, but the vast majority of them may not be appropriate for you and your personal needs. Instead of buying what you see on the infomercials, take the time to research what’s effective and what’s not. Most importantly, speak with your doctor before beginning any supplement program. Medical research has given us many breakthroughs in the last few decades, and vitamins and supplements can certainly be a valuable tool in your weight loss toolbox. Take the time to investigate the options and choose wisely.

Although there’s a mountain of health advice available today, our Top 10 Weight Loss Tips for Women are the best, most accurate and scientifically proven recommendations at hand. Take them to heart, and you’ll be well on your way towards fat loss success.

I’m going to share with you a little about muscle building fitness for women. When it comes to muscle building, most women are extremely afraid of this. There seems to be a societal stigmatism associated with women and putting on muscle. I want to explain that there really isn’t and all women out there should want to be more fit and achieve more with their body. It isn’t going to make you less feminine. In fact, putting on more muscle can give you a lean body and make you a more efficient fat burning machine. I’m going to share with you a little about what I’ve learned in my time doing this.

Most women will start in the gym doing very basic isolated exercises. It’s just small weight, working very little muscles and it is really pointless. I have noticed though that women are more likely to do weight lifting workouts for their legs. At least they identify that it works. The two in particular that you should start doing are squats and deadlifts. These will give you a strong core, as well as making you burn a lot of calories. If you’re looking for a nice butt, squats are your best friend.

Your diet is just as important as your workout. If you’re not eating properly, you’re not going to get proper results. The first thing you should be doing is eating smaller meals more often. This gives your body a consistent flow of nutrients, as well as, increasing your overall metabolism rate.

Here are 10 tips for women to wait fit and intense:Staying fit and vigorous starts with a balanced diet. Know and examine the right load for your age. Consult your surgeon to learn what food you should dodge and chase your drinking discipline routines. If you are annoying to elude some influence, foods with high calories should be misplaced from your meals. Food with high roughage and low fat should be included a priority in your grocery catalog instead of red meat, sugars and fats.Drink bounty of water. Drinking at slightest eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to escalate water intake to keep the body hydrated.Take Vitamins and Supplements. Do not disregard your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages. This has been proven to avoid having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune practice. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.Quit smoking. If you are smoking, pause. It is also a big “NO” for pregnant women, as this will imitate the fitness of the baby. Pregnant women who smoke may chuck the wounding contented of cigarettes to babies through the bloodstream. Recent studies have shown the women smokers are more level to diseases than men smokers. Women who smoke have a high stake of getting breast melanoma. Also border your alcohol intake.Incorporate exercises in your daily regular. Take an amble after work, use stairs instead of winch or play with your kids when you are at home. Home exercises are also useful especially when you do not have time to go to the gym and would like to drop some weight. Yoga and Pilates are only a few of the many effectual exercises you can do at home. Exercises help in limiting the stake of cardiovascular diseases.Avoid stress. Many women are level to too much stress. Stress has been known as instigate to many sicknesses. As much as promising take time to relax. Read a good book, hang out with contacts and engage into sports. Pamper manually by open to parlors or you can do some shopping. And do not overlook to get enough sleep to restage your energy.Use sunscreen to guard your skin from the dangerous rays of the sun. Wear hats when under the sun to defend your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.Make steady to stopover your dentist to keep that striking smirk. Always have it cleaned to inhibit cavities and bad breath.Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear check. Women who are forty and up should have their mammograms and the Breast nature-exam is encouraged once youth has been reached and should be a leaning as they matureSafe sex is clearly recommended. Use condoms to preclude sexually transmitted diseases.

If recent media coverage were any indication, it would appear that virtually nobody in the United States has had any success at losing weight. Crash diets, weight loss pills and get-thin-quick gimmicks are more prevalent than ever, yet two-thirds of our population is still overweight. Even more startling is the fact that approximately one-third of the people in our country are clinically obese.

Yet more and more Americans are finding that weight loss success is not only within their grasp, but also actually easier to achieve than they thought possible.

Due to the rapid growth of women-only circuit-training gyms, women in particular are finding that weight loss is an achievable goal. Workouts just for women have become a common sight from sea to shining sea, with the International Health, Racquet & Sportsclub Association reporting that as of July 2005 there were 26,046 health clubs in the United States (a 10.8 percent increase from just six months previous). Women-only circuit training clubs account for more than one out of every three fitness centers in the nation.

Sales at fitness clubs have also been on the rise. In January 2003, the latest figures available, the industry collectively took in $14.1 billion in revenue, a jump from $13.1 billion a year earlier.

Why has the women-only circuit-training exercise model worked so well? The short answer is that it works. Circuit training is a proven exercise system that, for many women, has proven to be more effective than dieting or nutrition programs alone.

The routine at these ladies express gyms is quick and simple, allowing each woman to progress at her own pace. The ladies exercise in a circle, each at a station. They spend 30 or 45 seconds at each station, either working a hydraulic resistance machine or doing aerobics. The entire routine takes 30 minutes.

Pick Up The Pace is one such gym for women that has carefully tracked the success of its members for years. Deanna S., a member of Pick Up The Pace in Libby, MT, lost 14.75 inches in just one month. Kim M. reduced her body-fat by 4.2 percent in just one month at Pick Up The Pace, while at the same time losing 10.75 pounds of fat.

With results like these, it’s easy to see why this fitness center concept has skyrocketed in popularity with today’s average woman. For perhaps the first time in their lives, women are finding that it’s possible to slim down and tone up in only 30 minutes each day.

What many women see as just a great way to achieve some quick weight loss, others see as a business opportunity. Despite the incredible growth of these hydraulic gyms, there seems to be no shortage of customers. As reported by CNN on 1-14-05 “Americans were expected to spend more than $40 billion in 2004 on weight control pills, gym memberships, diet plans and related foods, estimates Marketdata Enterprises, which studies the weight loss industry.” Furthermore, statistics from the Centers for Disease Control and Prevention (CDC) indicate that 80 percent of overweight individuals and almost 87 percent of obese individuals are trying to lose or maintain their weight.

As reported by mygoals.com, 80 percent of Americans made a New Year’s resolution in 2005. A whopping 26 percent of those resolutions were to improve overall health and fitness, making this the top category for self-improvement. This year was no anomaly, either, according to Amy O’Connor, deputy editor of Prevention magazine: “Fifty-nine million people every year resolve to lose weight.”

With so many potential customers, many women seek to start their own circuit-training business only to find themselves discouraged by the typical franchise opportunity. They’re finding that a hydraulic gym franchise such as Curves for Women can be expensive, restrictive, and sometimes difficult to purchase.

According to the International Franchise Association, one of the women-only workout franchises recently announced that they are raising their franchise fee from $9,995 to $12,500. Another franchise package costs anywhere from $85,000 to $225,000, including a $36,000 franchise fee and startup cost. Monthly franchise royalty payments, which can range from $395 to $590 per month, place an additional burden on the franchisee. Assuming that the franchise agreement permits the buyer to use the franchise name for 10 years, the gym owner will be paying approximately $60,000 in royalty payments over the franchise term. These figures can scare off many would-be health club owners.

Many women who do opt to open a circuit-training franchise find that the franchise agreement does not grant them the liberty to add amenities as they wish. Many franchise operations restrict their fitness centers by not allowing them to add tanning, nutrition counseling, supplements, vitamins, massage therapy, body wraps or other extras for which ladies are clamoring.

Relying on good old American made ingenuity, many women entrepreneurs are choosing to either open a completely independent workout center or opt for a license package. While going independent carries the inherent risk of having to reinvent the wheel, it still may be the best option for some women. The other option is to capture most of the benefits of a franchise while at the same time avoiding the financial burdens of that system. This is done with a license package, such as the one offered by Pick Up The Pace 30-Minute Workout For Women.

For many women, getting fit, slender and in shape themselves has not only been good for their health but has also prompted them to enter the fitness market as a gym owner. With obesity rates still climbing, this is a trend that may continue for years to come.

1. BETTER POSTURE – If you have rounded or hunched shoulders and want to improve your posture, here are two things you can do. Backward shoulder rolls and shoulder squeezes with short sustained holds can help strengthen you upper middle back and stretch your chest. Think of your chest as if it were the headlights of a car and always keep your head lights up. Avoid arching your back. You’ll soon walk straighter, stronger and be on your way to better posture for life.

2. METABOLISM – Exercise not only increases the metabolic rate for the duration of the activity, but also for many hours after completion. Studies have indicated that the resting metabolism is still elevated some 18 hours after the exercise period. That means you’re still burning calories long after you’re finished working out.

3. WEIGHT LOSS – “It’s hard to lose weight and keep it off”. How many times have you heard that? The recent release of information saying that we have a fat gene is very depressing. It would be so easy to believe the “doomed to be fat” editorials or the notion that there’s little that we can do about how much we weigh. But don’t you dare for a minute, buy into that kind of thinking. If you watch what you eat and stay active, how much you weigh will be “OK”. Think about it, there are people you know who have been successful at losing weight and keeping it off. Think positively.

4. FLAT ABS – Don’t get too hung up on having the perfect flat stomach. For some people, this goal may be impossible. Even if you are very thin, your internal organs may give a slight roundness in your abdominal region. The flatness of your stomach depends, in large part on your genetics. That is, whether or not your body tends to store fat around your midsection or elsewhere.

5. HEART – Exercise has been proven to protect the heart. A moderate amount of exercise increase HDL cholesterol. It also lowers blood pressure, makes you less likely to gain weight, increases insulin sensitivity in the muscles and lowers the risk of formatting blood clots. Fit individuals have a lower risk of heart disease.

6. BMR – Our Basal Metabolic Rate (BMR), which is the number of calories burned at rest, decreases with age. Researchers have realized that a person’s lean body mass is the key to compiling a definitive figure. The best way to maintain lean body mass is by including strength training to your workout regime. Without strength training, the BMR may drop by 100 calories per decade, starting at age 20, so build those muscles and burn more calories.

7. STRENGTH TRAINING – Is an excellent way to slow down the aging process, In fact, one researcher indicates that much of what we call aging, is nothing more than the accumulation of a lifetime of inactivity. For example, muscles shrink due to inactivity – a process we call atrophy and body fat increases as a result. Also linked with inactivity are risks of diabetes, hypertension and osteoporosis. By preserving muscle mass, we may prevent these problems from occurring.

8. SPOT REDUCING – It is a myth that abdominal exercises like sit ups burn fat deposits around the waist. The fact is, abdominal exercises can strengthen your abdominal muscles which in return help burn fat overall but it won’t selectively burn abdominal fat. You can’t spot reduce, which means to lose weight from specific regions of the body. However, this is not to say that doing abdominal exercises is a waste of time. When properly done, they strengthen and tone your abdominal muscles which are otherwise hard to exercise. Strong abdominals muscles provide better support for the back and may alleviate some back problems. The best way to lose fat is exercise combined with a low fat diet.

9. INFLEXIBILITY – in the quads can alter pelvic alignment, which in turn contributes to problems in the lower back. Lack of muscular coordination in this area increases risk of accidents and falls. Remember to include flexibility and coordination exercises when working out.

10. WOMEN – generally lose between 3 and 6% of their bone density annually just before and after menopause. Researchers estimate that in the women they studied, waling generally delayed osteoporosis by about 7 years and also conveyed cardiovascular benefits.

11. WOMEN & HEALTH – Women who exercise regularly experience as much as 60% reduction in the risk of breast cancer. Those who participated in at least 4 hours of exercise per week appeared to reap the greatest benefit.

12. WEIGHT TRAINING – Research has found that as women become stronger and fit with weights, they begin to spend time pursuing other physical activities, such as team sports like tennis or join a cycling group, all because their stronger.

13. HEALTH – Did you know that strokes are rare in women 25-44? Under age 45, only 10/100,000 women lose their lives to stroke or other brain disorders. After 45, however, the rate zooms to 65/100,000 and continues to increase with age. The best way to avoid stroke is to control your blood pressure by keeping weight and cholesterol in check through healthy eating and regular exercise.

14. AFRICAN AMERICAN WOMEN – More than 40% of African American women weigh more than 20% above their ideal body weight, which gives them a 90% greater chance of developing heart disease. This extra weight, combined with a lack of exercise, contributes to other conditions that weaken the heart and one’s overall health, including high blood pressure, diabetes, and high cholesterol. So get movin’!

15. WEAK MUSCLES – A recent study indicated that half of women age 65 cannot lift 10 pounds. Women have less muscle mass to begin with, and they start to lose muscle strength more rapidly after age 60. Often times they become so profoundly weak that they must be put into nursing homes because they are unable to perform their daily functions. So start pumping those weights.

16. EXERCISE DURATION – How much exercise is enough? Well, fitness experts say at least 60 minutes of moderate intensity activity a day. If you don’t have 60 straight minutes, break it up into 6, 10 minute workouts or 30 minute workouts 4 to 6 days a week.

17. MUSCLE MASS – More muscle creates a higher demand for energy. In order for muscles to maintain itself at rest and during exercise, you’ll need to eat more foods high in nutrients. How do we create this formula…resistance training builds strong muscles, and eating foods low in fat will help to prevent the loss of muscle mass.

18. TOTAL BODY – just like baking a pie, you need all the ingredients to have a beautiful and tasteful pie, same with your body, it’s not one without the other, taking care of your body means as a whole, mentally, physically and spiritually!

19. HEALTHY FOODS – Eating foods that are rich in antioxidants are better for your skin, cells and body. Think organic, non-chemical foods that are not loaded with toxins. Eat fewer calories

20. REST – Your body needs rest to repair itself. Also, a rested mind is a happy mind that can think more clearly and has more energy. Active minds are more likely to remain healthy.

21. LIVE LONGER – Be active and live longer! Physical activity is critical to longevity and independent living. Death rates in non-active people double the rate of those that live an active lifestyle…so keep moving!

22. ADVICE – Eighty percent of women rely on their friends for advice and support when trying to improve health habits. Eating healthier diets and increasing physical activity are the main ways that women attempt to improve their health and succeed.

23. WORKING OVERTIME – Women who work overtime consume more high fat, high sugar snacks and caffeinated beverages, smoke more, and get less exercise. People snack more when they work in hostile, high stress environments. Snacking at work is not necessarily bad if you choose healthy foods such as fruit, low-fat yogurt, or high-fiber crackers.

24. MAGNESIUM – Calcium and vitamin D get all the glory when it comes to promoting bone health. While they are the major nutritional players in bone metabolism, minerals such as iron and magnesium are also important. Good sources of magnesium include fruits vegetables and whole grains. You can also beef up magnesium intake by taking a good multivitamin that contains it.

25. METABOLICALLY FIT – Sixty percent of Americans are overweight, while 25 percent are obese. Many of these people exercise regularly, some vigorously, but are still overweight. A few extra pounds are okay if you are metabolically fit- as long as you exercise regularly. It’s best to be lean and active, but you get some health benefits from exercise no matter how much you weigh. It’s easier for a fat person to increase physical activity than to lose weight through diet alone.

26. VITMAMIN D – Skin doctors have been telling women for year to stay out of the sun and avoid tanning beds to avoid wrinkled skin and skin cancer. While the bronzed tan look is still popular, many women cover up or use protective sun lotions to protect their skin. Avoiding the sun’s rays completely is not a good idea. The body gets vitamin D largely from a reaction that requires sunlight. The vitamin is essential for building strong bones, preserving muscle strength, and preventing multiple sclerosis, diabetes, and cancer. It also helps regulate cell growth, immunity, and energy metabolism. Dermatologists (skin doctors) countered that people with vitamin D deficiencies can take supplements and should avoid excessive sun exposure.

27. STRESS – Stress can literally give people gray hairs and cause cells to age and die faster than normal. Cells can only reproduce a limited number of times. Stress shortens that interval, which makes it more difficult to repair injured cells and fight disease. University of California, San Francisco found greater cell damage in women who were under high levels of stress compared to women who weren’t. Stressed women had cells that were judged 10 years older than the cells of unstressed women of the same age. The scientists speculated that free radicals- destructive chemicals produced normally during metabolism- were responsible for stress-related cell aging. Try to reduce the stress in your life- you might live longer.

28. WHOLE GRAINS – Eating more high grain foods contributes to weight loss and prevents disease. New FDA food guidelines recommend five to ten servings of grain products- at least three of which should be from whole grains. They also urged people to eat fewer servings of refined grain products. Whole grain foods must contain all three layers of the grain- the endosperm, the bran and the germ. Read the label carefully when shopping for these foods. Dark bread does not necessarily contain whole grains.

29. DARIY FOODS – Most women know the importance of calcium intake for building and maintaining strong bones. Dairy foods, such as milk and cheese, are the best sources for calcium. Dairy foods may also help fight fat. Iranian scientists found that men and women who consumed the most dairy products are 80% less likely to be obese and have a lower body mass index. Try to consume three servings per day of non-fat dairy foods.

If you’re reading this article, then we’re going to assume that you already know you need anaerobic exercise (resistance training) to be truly fit for life. You’re not the average woman. You’re concerned about fitness and you’re probably a member of a health club. More than likely, you hit the gym pretty hard at least three times each week, using all of the fitness equipment and working on your curves.

But are you achieving your weight loss goals? Are you the sexy woman you want to be? You know that maintaining your health and fitness is the surest path to being a beautiful woman, but are you happy with the progress you’ve made so far?

Maybe the problem is that you’ve been doing the wrong exercises the wrong way. As they say, knowledge is power, and if you’re going to achieve true lifetime fitness it’s important to understand exactly what type of resistance (weight) training is best for a woman, how many repetitions (reps) you should do, how many sets you should complete and how often you should exercise.

The purpose of this article is to help you understand that HOW you exercise is critical to your overall physical fitness. In other words, just being on a fitness program will not turn you into Wonder Woman. But being on the RIGHT fitness program will.

Some Women’s Fitness Definitions:

Resistance (weight) training is extremely important for women. Without it, you’ll never be the fitness girl you want to be. Before we continue with this discussion, it’s important for us to pause and define some resistance exercise terms:
1. Resistance Training: Exercise that utilizes progressive resistance movements to build strength.
2. Repetition: An individually completed exercise movement. Repetitions are usually done in multiples. Commonly referred to as a rep.
3. Set: A group of repetitions of an exercise movement done consecutively, without rest, until a given number (or momentary exhaustion) is reached.
4. 1RM: One Repetition Maximum. The maximum resistance with which a person can execute one repetition of an exercise movement.

Example: If you are doing dumbbell arm curls to work your biceps, you start with the dumbbells in each hand and your arms fully extended downward. Keeping your elbows locked at your side, you lift each dumbbell upward by contracting your biceps. When your biceps have lifted the dumbbells as high as they can, your hands will be up close to your chin. This is called the ‘top’ of the movement. To complete the repetition, lower the dumbbells slowly to the starting position. That’s one repetition of dumbbell curls. Resistance training is commonly done in sets of repetitions. In this example, perhaps you’d do three sets of ten repetitions so you would fully complete thirty dumbbell arm curls.

We know that women need to resistance train, and we also have some working knowledge of exactly what resistance training means. With that information fresh in our minds, let’s take a look at the reason why most women don’t train this way.

I Don’t Want To Look Like Arnold!

Many women fear that resistance training (or weight lifting) will make them ‘get big’ or appear bulky. Well, fear not! Engaging in resistance exercise will not make you big or bulky, ladies. Let’s take a look at why.

First and foremost, most women do not have enough testosterone in their system to get huge muscles. That’s the bottom line, and that’s the top reason why you will not ever get huge muscles no matter how much you resistance train. Just about the only way for a woman to get large muscles like a man is to alter her hormonal balance through the use of anabolic steroids that mimic the action of testosterone. If you’re not doing anabolic steroids, you have nothing to worry about.

Secondly, even if you wanted to get huge Arnold-like muscles it would be next to impossible. Right now, this very moment, I can guarantee you that there are millions of men trying to get huge muscles. Very few of them are successful, and men have all the testosterone.

The third reason why resistance training (weight lifting) will not give women big, huge muscles is that women rarely perform lifts that will give them large muscles. There are several different ways to weight train, and most people have no idea how to train to achieve their goals.

If your goal is to have lean, toned muscle without a lot of size, then you should be doing high repetitions with a relatively low amount of weight (resistance). You can lift this way all day long and you will not develop huge muscles. This approach to resistance training will accomplish two things: burn fat and tone muscle. That’s it.

If your goal is to increase muscle size, then you should be lifting relatively heavy weights (resistance) about 6-8 times per set. The weight selected should be about 80% of your 1RM. For example, if the most you could ever bench press once is 100 lbs. (your 1RM), then to gain size you would want to be bench pressing about 80 lbs. 6-8 times per set. Compare this to the training of someone who wants to burn fat and tone muscle. The person who wants to gain muscle size keeps the weight much higher and does fewer repetitions.

Finally, perhaps your goal is to gain extreme strength. An example of this would be a powerlifter. Resistance training to gain strength would require you to lift as much weight as possible, but only one time (one repetition). Obviously, this method will not burn as much fat. It will also not create HUGE muscles, but it will result in some muscle growth above and beyond what most women find appealing.

To summarize, there are three different ways to resistance train and the vast majority of women do not train in such a way that they will end up building huge Arnold-like muscles. Even if you wanted to build large muscles, it is extremely unlikely that you would be able to do so (unless you’re taking anabolic steroids!) because women simply don’t have the same body chemistry as men.

Okay, so let’s summarize the reasons why resistance training will not make women big or bulky:
1. Most women do not have enough testosterone in their system to get huge muscles.
2. Even if you wanted to get huge Arnold-like muscles it would be next to impossible because building huge muscles is not easy.
3. Women rarely perform lifts that will give them large muscles.

The bottom line is that for women to get big and bulky, they would need to very consciously TRY to get big and bulky. It would require a certain type of lifting, a tremendous amount of effort, a certain type of equipment and probably regular doses of steroids. So you see, there really is no danger that any of us will turn into Arnold or Rocky Balboa.

A Positive And Negative Fitness Workout:

There are two movements in any resistance training (weight lifting) exercise. These are called the concentric and the eccentric parts of the exercise, also commonly referred to as the ‘positive’ and ‘negative’.

The concentric (positive) part of the resistance training movement is defined as “Muscle action in which the muscle is shortening under its own power” (Source: Fitness, The Complete Guide; ISSA 2001). Examples would be pushing the bar away from you on a bench press, or lifting the bar towards your chin on a biceps curl.

The eccentric (negative) part of the resistance training movement is defined as “Muscle action in which the muscle resists while it is forced to lengthen” (Source: Fitness, The Complete Guide; ISSA 2001). Examples would be lowering the bar on a bench press, or lowering the bar away from your chin on a biceps curl.

The point to be made here is that the eccentric part of the resistance training movement is the component that will lead to extensive muscle growth. The eccentric (negative) is what actually causes the vast majority of the muscle growth in resistance training. The concentric (positive) tones the muscle.

Female Fitness Tips:

Armed with that background knowledge on the three different ways to resistance train and the two different movements in any resistance training activity, we’re ready to examine how a woman should approach her gym workout. You deserve the best weight loss program possible, and the goal is to help you get the most out of your gym membership.

For women to experience fast weight loss, they must engage in resistance training designed to accomplish that goal. You should be lifting relatively light weight and doing high repetitions. By high, we don’t mean 10-12 either. We’re talking about 60-75 repetitions total, completed in three sets of 20-25 reps per set. Higher repetitions with lower resistance will burn fat and tone muscle, but will not lead to extreme muscle growth.

Women should train often enough to achieve their weight loss goals, which generally means at least three times per week. However, many women want to get into the health club more often than that in order to accelerate their results. The only reason to resistance train less often than every day is concern about muscle damage that can occur with use of free weights or weight stacks. As we already discovered in our discussion of eccentric (negative) and concentric (positive) resistance training movements, it is possible to damage muscle tissue when using free weights or weight stacks.

So when it comes to training frequency, women who are using free weights or weight stacks should keep their resistance training to every other day at most. This will allow the muscle time to recover between workouts and minimize the risk of injury.

To summarize, women on a fitness quest should remember these health club tips:
1. Use relatively low weight, maybe 50% of your 1RM.
2. Do high repetitions. 20-25 reps per set should be about right.
3. Perform at least three sets of each resistance training exercise.
4. If you’re using free weights or weight stacks, train every other day at the most.

Following these suggestions will help you lose weight and tone up without any risk of turning into a muscle woman so huge your kids won’t recognize you.

If you have ever needed something to read at 4 in the morning here it is. I only woke up a few minutes ago with my normal recurring insomnia. It’s a kind of half life. You’re not sure if you are awake or asleep.

You’re not sure if it is day or night. You’re not sure if you are alive or dead. All you know is you don’t sleep. You wake up and you’re not sure it it’s dawn or dusk. You reach for cigarettes. You reach for pills. You reach for coffee. You drive to work. You come home from work. You hit the computer. You sleeep.

If this sounds anything like the lifestyle you have been leading then welcome. You are not alone. Insomnia affects lots of people. Its the new silent life stress. Like me now you know you have a bizzy day in a few hours and you know you should sleep but you just cannot.

So whats the answer? More coffe? More cigarrettes? NO NO NO NO NO NO NO. The answer is to write articles on the internet for a while.

Try to get through to other insomniacs. Try to get through to other people who cannot sleep either. Try and get through to you. The real you. The real me.
Not the people who can’t sleep. But the people who can.

That other side of life. The calm quiet relaxed side of people who just find life easy without any problems. The kind of poeple who we all really are. We are the sleepers. The people who can sleep. The people who just lie down hit the pillow and just sleep.

We can sleep whenever we want. We are not really insomniacs. We are happy. We are relaxed. We are sleepy. We are the mental wellbeings.

So now its the morning. Everything is sweet. Everything is allright. You have slept well. You have rested. And you can face life again. Like me now for instance. I can face life.

Half way through writing this article I went to sleep. Now it’s the following morning and I have had some of the best sleep I have had in a long time. Seriously. It’s like writing the first half of the article last night drained out all of my energy. So when it was time to sleep it was just like switching out a light.

In fact I slept so well that I think I am going to try and write an article every night from now on. The sleep was so good.

Mentalwellbeing is something we take for granted until we lose it. Did you know that by the year 2020 depression is expected to be the world’s second most common illness? Maybe that would include depression about insomnia. Who knows? But what I do know is that if in any small way I have helped you with getting some sleep then I will be happy to release this article.

I don’t get much for it. But it should keep me at peace with myself. And should mean I can get to sleep at night. So I wonder what I am going to write tonight? Maybe something about my day. Maybe something about mentalwellbeing.

I know that I have been short of sleep for several weeks now and this morning is the most refreshed I have felt for a long time. But I needed to write this article. I needed to publish it. And it worked. I can’t get over this. It’s amazing. Whenever I can’t get to sleep I just write an article on the web. Maybe this is the answer. Well I know it is. It worked. Sleep well.

It is a well known fact that keeping fit is crucial to maintaining overall health. This is true for everybody : men and women, young and old. It is also true for plus-sized women.
Some people believe that if they are overweight, they cannot exercise. Sometimes, women who are uncomfortable about their size feel embarrassed to be physically active.
The truth is that larger women can and should exercise. The benefits will include increased levels of energy, lower blood pressure, cardiovascular workout, muscle and bone strengthening. Exercise can also bring a feeling of wellbeing and increased levels of confidence. In order to maximize the benefits of exercise, there are some important points to remember.
1. Exercise a few times a week
Try to exercise at least three times a week for a minimum of twenty minutes at a time. The frequency of your exercise sessions is important. The more often you exercise, the greater the benefits.
2. Be creative!
Vary your workouts and keep them interesting. Go for a brisk walk with a friend. Try aqua-aerobics. Join a women’s gym. Choose a form of exercise that is comfortable yet challenging for your body and your fitness level.
3. Keep hydrated
Drink lots of water. This may seem obvious, but it is easy to forget to drink the amount of water you will need to maintain a healthy workout. Keep a bottle of water beside you and take small sips before, during and after your workout.
4. Think comfort
Wear comfortable, loose fitting garments that will allow freedom of movement. If possible, wear cotton clothing as the natural fibers will allow your skin to breathe and ensure maximum comfort. Make sure your footwear is supportive and suitable to your choice of exercise.
5. Start and finish the right way
Warm up before you begin and cool down at the end of each exercise session. This is extremely important. You can do this by performing some simple stretching exercises. These will help to prevent injury and will gradually ease your body into the workout, and will relax you afterwards.
As with any fitness program, it is advised to consult with your doctor before you begin.
When your motivation level is low, and you are finding it difficult to be enthusiastic about exercise, remember that exercise is a gift you can give your body and yourself. The benefits are both physiological and psychological, and remember: the more you exercise, the more you will want to exercise, as you begin to feel the positive results.