“The Way to Wellness”

“The Way to Wellness” It’s time to start a Healthy life: your 7 days program

How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?

While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn’t have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here’s a sample exercise program that may work for you:

* Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.

* Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.

* Stretching — Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

* From one to eight weeks — Feel better and have more energy.

* From two to six months — Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.

* After six months — Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits,’ says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:

* Eat several small meals (optimally four) and a couple of small snacks throughout the day
* Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
* Limit your fat intake to only what’s necessary for adequate flavor
* Drink at least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.


Enjoy life, we all deserve it.

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Fitness and Fatigue

Fitness enthusiasts often suffer from weakness, fatigue, and chronic muscle pain. This is because exercise wears out the muscle tissue, and weight-loss diets remove much of the dietary fibers needed to restore them. If you suffer from the same problem, you may want to consider nutritional vitamin fiber supplements.

These supplements restore lost or damaged fibers, keeping the muscles healthy and preventing muscle problems caused by exercise and physical activity. Most of them also contain vitamin supplements to maintain a healthy diet, and they may come in the form of energy drinks or pills. The following is a quick guide to nutritional vitamin fiber supplements and some buying tips.

Types of nutritional vitamin fiber supplements

Psyllium. Commonly obtained from plantain fibers, psyllium may be taken daily as an effective digestive aid. Its primary function is to regulate intestinal movement and facilitate the passing of stools. It is often used to treat constipation, diverticulosis, and irritable bowel syndrome (IBS). It is also known to reduce cholesterol. However, it is also known to cause gas in the stomach.

Methylcellulose. Methylcellulose is very similar to psyllium, except that it is synthetic. It is nondigestible; it stays in the intestinal tract and holds water to soften the stools. It treats the same conditions as psyllium, as well as diarrhea because of its fluid-absorptive qualities. It is also known to cause gas, although not as likely as psyllium.

Polycarbophil. This drug restores natural moisture in the intestines to produce well-formed stools. Usually meant for long-term use, it is ideal for treating diarrhea, constipation, and chronic digestive problems. It treats the same problems as the other nutritional vitamin fiber supplements, but with the lowest risk of intestinal gas. However, it is not recommended for patients who have trouble swallowing.

Food sources

While nutritional vitamin fiber supplements are a safe source, fiber is still best obtained from natural sources. They should not be considered a substitute for a proper, balanced diet, even if they contain vitamin and mineral supplements as well. Include fiber-rich foods in your diet to hep promote the rebuilding of muscle tissue. Fiber-rich foods include whole-grain breads, citrus fruits, oatmeal, beans, and legumes.


Before taking nutritional vitamin fiber supplements, it is best to consult your doctor for
recommendations and proper dosage. Your doctor can help you choose the best brand for your medical condition. If you are diabetic or are prone to allergic reactions, ask your doctor whether you can take herbal supplements instead of pharmaceutic.

To get the actual amount of nutrients you are paying for and be sure that there are no harmful contaminnats in the supplement you are taking, make it a habit to buy only from pharmaceutical GMP-compliant manufacturers.

The product we personally use called Total Balance – is the most natural and effective supplement we have come across. We have been using this product for over 3 years with excellent health results.

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