Nutrition and health science is constantly evolving, and it often seems as if the latest study contradicts earlier ones. It's hard to know what to believe. But, over the last few decades, a wide array of independent studies has tended to confirm some conclusions about the relationship between excess body fat and associated health risks.

The basic conclusion is that anyone who is considerably overweight is at higher risk for a number of potential health problems. These include various forms of heart condition, high blood pressure, diabetes, colon cancer, liver damage, gallstones and others.

But what is 'considerably overweight'?

There's no static, ideal weight for any given individual, though there are various factors that provide a healthy range. One measurement that is a good starting point is BMI (Body Mass Index). To calculate it, just divide your weight (in kg) by your height (in m) squared. The following table is a rough classification:


•Under 18.5 = Underweight
•Between 18.5 and 24.99 = Normal Weight
•Between 25 and 29.99 = Overweight
•Between 30 and 34.99 = Obese (Class 1)
•Between 35 and 39.99 = Obese (Class 2)
•40 and above = Extreme Obesity

For those on the lower end of the BMI scale, health risks are no more (or at most only moderately higher) than for anyone. Genetic and other environmental factors will outweigh any body fat or weight issues. But for those nearer the higher range, there is strong evidence that health risks are higher.

For example, abdominal obesity (having large fat deposits around the stomach and abdomen) is associated with increased risk of cardiovascular disease and insulin resistance syndrome. For women, a waist circumference of 35 inches or more (40+ in men) is an indicator of abdominal obesity. Among other conditions, high blood pressure, high triglycerides and high cholesterol are all common factors associated with that condition.

Narrowing of the arteries, atherosclerosis, contributes to the possibility of a clot which can cause a stroke. Excessive body fat is one factor in producing that condition. At the same time, it plays a part in increased blood pressure (hypertension).

Rapid weight gain, from 10-20 lbs for the average person, increases the odds of developing Type 2 diabetes. Genetic factors are fundamental, but weight gain plays a role, according to most studies. The risk is double that of an individual who has not had a weight gain, when other factors are held constant.

Liver disease, apart from that associated with excessive alcohol consumption, can be caused by insulin resistance. That resistance is much more likely among those who are obese. There are many studies which have correlated BMI with the degree of liver damage. The higher the BMI, the greater the odds of liver trouble.

Gallstones are more likely to form in those who are obese, and may be correlated with a rapid rise in BMI. Sleep apnea (interruption of breathing during sleep) is another condition commonly linked to obesity.

In short, though no single study is definitive, and there are many genetic and other environmental elements, excessive body fat is a substantial factor in health issues. Being overweight is not merely an issue of acceptable appearance, it's a health risk.

You're feeling under the weather. Coughing, stuffy nose, itchy eyes and a sore throat. You're thinking you can exercise it out of you, but is that in your best interest?

Whether you're a novice or a pro, knowing when your body needs rest is an important component of training. Sometimes you just don't know which will make you feel better, resting or moving. When you come down with an infection or contagious condition, you need to decide how exercise will affect your health, performance and the health of others around you.

Should you work out or sit it out?


Ask yourself if you really need to push it this time. When your body is fighting an infection, your performance and fitness benefits will likely be less than optimal. So why go to the trouble?

Missing a few exercise sessions is not going to affect your overall fitness status and resting may just be a better option for you and the guy next to you in the gym.

Sometimes, though, physical activity helps you feel better. For example, working out can sometimes temporarily clear a stuffed-up head. So if you think exercise might help, or if you can't bear to miss a workout, do a check of your symptoms.

If your symptoms are located "above the neck" -- a stuffy or runny nose, sneezing, or sore throat, for example -- exercise is probably safe. But keep it slow. If you feel better after 10 minutes, you can increase your speed. If you feel miserable, stop. Use common sense.

If your symptoms include: muscle aches, hacking cough, fever of 100°F or higher, chills, diarrhea, or vomiting, avoid exercise. Exercising when you have these symptoms will leave you feeling weak and dehydrated at best. Worse, you may risk such dangerous conditions as heatstroke and heart failure.

As much as we admire your spunk, resume exercising when the symptoms subside. Also, when recovering from an illness that prevented you from working out, it's important to ease back into activity gradually. A good rule of thumb is to exercise for two days at a lower-than-normal intensity for each day you were sick.

Keep your cooties


If you're on a team or have a workout partner, an additional concern is whether you will infect others. And if you're healthy, you may wonder about someone else infecting you. For common illnesses like the cold, practice common-sense hygiene like washing your hands frequently and directing coughs and sneezes away from others.

Stronger viruses like measles or herpes can be transmitted via skin-to-skin contact. If you may have such an infection, see a doctor for treatment and information about when to resume activity.

Other conditions can also spread readily. So in addition to regular hygiene, refrain from sharing water bottles and towels. You should also be properly immunized against diseases such as measles, mumps, tetanus, and rubella. And you may benefit from an influenza vaccine. Ask your doctor what immunizations you need.

Nutritional Support

Ideally you want to keep your body balanced and well and avoid sickness in the first place. A multi-vitamin and an immune booster are recommended to avoid colds. You can take a quiz to see which supplements are right for you to help you maintain your healthy and avoid sickness.

Exercise Common Sense

As is often true, deciding to exercise when you are sick largely involves common sense. Taking precautions about spreading infection and listening to your body can go a long way in getting you back into action without serious problems.

Online training has become a popular and effective option to get fit. The technology age is going to continue to reach into all area's of our lives including our fitness. The major obstacles to hitting the gym are cost, convenience, cleanliness, overcrowding, location, and time. Online training in various forms overcomes all of those obstacles (or excuses in some cases). Online training offers a convenient, affordable, progressive way to get in shape and it comes in many forms from downloading a workout to your PDA or iPod to having customized workouts sent to you by a certified fitness professional. But the question looms, is it really effective?

Published in the March 7 issue of the Journal of the American Medical Association, Deborah Tate's study lays the groundwork for research on the best methods to help people lose weight online.

The Internet appears to be a good way to deliver structured behavioral weight loss programs, according to a Brown study, the first to examine the use of information technology to aid weight loss. Dieters who received weekly advice from behavioral therapists on the Internet lost three times as much weight in six months as those who just had access to information about diet and exercise on the Internet - 9 pounds compared to 3 pounds.

Participants in both groups followed the same pattern: They lost weight during the first three months, when they most frequently logged on to the study's Web site, and they maintained their weight loss during the next three months, when their Internet use declined. "Logging on more frequently was associated with better weight loss in both groups," said lead researcher Deborah F. Tate, assistant professor of psychiatry and human behavior in the Medical School. "But more importantly than just logging on to a Web site is what type of program you tap into. Our study shows that a structured program with continued contact works better than just giving people access to information online."

Ninety-one people ages 18 to 60, who were on average 30 pounds overweight, began the study; 65 participants completed it. Half were assigned to the "behavior therapy group." They received feedback from a trained therapist through e-mail and had access to an electronic bulletin board for support from their fellow participants, and to information resources about diet and exercise. Half were assigned to the "education group" and had only the Internet information resources about diet and exercise.

Many participants achieved a standard weight-loss benchmark. Forty-five percent of those in the behavior therapy group and 22 percent of those in the education group lost at least 5 percent of their initial body weight - a loss that has been shown to produce measurable health benefits.

Although the weight losses in the study do not appear to rival clinical face-to-face programs, which typically produce 20-pound losses in six months, the Internet may help reach people who otherwise would not participate in those programs, said Tate, who is based at The Miriam Hospital.

"It is especially important to look for new methods to help people with weight loss given that more than 54 percent of U.S. adults are overweight or obese," said Tate. "There are a lot of people who do not choose to attend face-to-face programs for any number of reasons, from embarrassment to schedule constraints. The Internet appears to provide people with an alternative - not necessarily a better alternative, but an alternative."

The Internet combines the ability to disseminate written information with the opportunity to interact through e-mail, bulletin boards or chat rooms. Dieters can also access the Web on their own schedule. Rapid increases in access to the Internet have made it a logical mode for intervention: The number of adults who use the Internet has surged from 9 percent to 56 percent in the past four years, Tate said.

Tate collaborated on the study with Rena R. Wing, professor of psychiatry and human behavior at the Medical School, and Richard A. Winett, professor of psychology at Virginia Polytechnic Institute and State University. The study was supported by a grant from the Weight Risk Investigators Study Council, a research division of Knoll Pharmaceutical.

Online training can be used in combination with working with a live trainer or coach. You can also incorporate phone coaching with online training. In my experience, the greater the accountability and contact the better the results and the longer lasting. The only way any exercise program is going to work is if you participate in it regularly and intensely.

Most people will try a hundred different fad diets, at least as many nutritional supplements and even all sorts of wacky alternatives. But, getting them to exercise can be a real challenge.

Nevertheless, it's an inescapable fact that proper diet has to be accompanied by an age-appropriate, regular exercise program - if the goal is good health and an attractive body. Diet is essential, but exercise is its essential partner. Diet provides the proper fuel, but exercise uses that fuel to generate health and fitness.

There's no need to become a fitness fanatic, but there are several simple exercises you can begin today. Start a daily stretching routine of at least 10 minutes before doing any vigorous training. A 20-minute walk every other day is a great beginning for those not used to exercise.

Work up to more effort slowly. Most of those new to exercise get discouraged and quit too soon because they try too hard at first. This produces soreness and sometimes injury. That reduces the motivation.

Instead, start with some light weight training, using 5lb, 10lb, then 20lb weights. Curls, squats and other exercises are simple and you'll soon graduate. Then add a 10-minute jog, a 20-minute jog, then 30-minutes. Once you hit an hour-long run, you're into the serious workout category.

If you can, invest in equipment that may help you get motivated. Others will need the social stimulus of a gym to keep their willpower up. But in either case, don't let your money go to waste. Make a commitment to regular workouts, whether at home or away. If you do join a gym, don't be shy. Take advantage of the expertise of more experienced fitness enthusiasts and the staff.

In order to lose weight, you want to be sure to include some cardiovascular exercises in your routine. That can be running, cycling or any number of alternatives. To tone muscles and tighten the slack skin that will result from major body fat reduction, you'll need to add resistance and weightlifting exercises. You can use stretchers, rope and pulley or other equipment to supply the resistance. Weight machines are great for lifting exercises.

As you get into the routine, you may or may not actually lose weight. If you're not obese but merely overweight, you may not see much loss. As you reduce fat deposits the difference can be made up by gains in muscle mass. Don't pay much attention to early losses, they may well be due as much to water loss as anything else.

But as you reduce excess body fat and tone muscles you'll experience many side benefits beyond a more attractive body. You'll feel better overall, be more energetic and should experience a heightened mood.

Feel good about it. You worked hard for the results.

Anyone who has ever suffered from a major backache knows how central the back is, even in times you might think it isn't important. Even something like squeezing a tennis ball, an action that involves a focus on the fingers, forearm and bicep will involve the latissimus dorsi and other back muscles.

The lats are the large 'side' muscles that make a man triangle-shaped. To demonstrate how they are used during squeezing a tennis ball, try it! You'll quickly feel a tensing of the muscles on the side of the arm you use. It's especially noticeable if you have back pain.

Any sport will require strong back muscles, for speed and coordination, for balance and movement and for providing a strong 'pillar' for all the limbs to move off of.

Here are some simple exercises to help stretch and strengthen those all-important back muscles. Most of them are better performed on a firm, but not hard surface. While you work the muscles, you don't want to cause undue, painful pressure on bony parts of the body. MyNutritionStore.com concurs that muscle stretches are a very important part of your exercise program.

Knee to Chest

Lie on your back and clasp your hands behind one thigh. Pull slowly toward the chest, keeping the other leg flat on the ground. Vary the action by flexing the ankle - first pointing the toe, then pulling it back toward the knee - at the same time as you stretch the leg.

Hold each position for 5 seconds, then switch legs and repeat. Do 10 reps.


Rotations

Lie back, knees raised and together, feet flat on the floor. With your arms extended and near the body, and your palms flat on the floor, lift the feet off the ground slightly and rotate your trunk by moving the knee. Move the knees slightly left, then right.

Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.

Alternate the action by crossing your arms over your chest, then repeat.


Pelvic Press

Lie down on your back, knees raised and feet flat on the floor. Push the small of the back into the floor, feel the tension in the lower abdominals. Vary the action by moving your feet together and performing the exercise, then slightly apart and repeat.

As you press into the ground, hold for 5 seconds, but continue to breathe slowly and normally.


Pelvic Lift

Lie on your back, knees raised and feet flat on the ground, arms crossed over your chest. Keeping the legs and knees together, raise the buttocks up slightly and hold for 5 seconds. Lower slowly, count to two, then repeat.

Remember to breathe normally through the exercise, in and out slowly.


Dog Stretches

On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg, as near parallel to the floor as you can. Hold 3 seconds, and then put the leg back into starting position. (If this produces back, hip, or leg pain stop immediately.)

Switch legs and repeat. Vary the exercise by extending the leg with toe pointed, then flex the ankle perpendicular to the leg. Hold for 2 seconds and repeat. Do 10 reps for each leg.

Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong. Consult your physician. MyNutritionStore offers proprietary products like Whey Protein for muscle repair and growth and Joint Science for Joint Health.

There is no argument that strength training has many benefits and is indeed the fountain of youth, however there are many opinions when it comes to the number of sets and reps you should do, how much you should rest in between sets and how much resistance you should use. One guy in the gym may swear by six to 10 sets of each exercise, another says three sets is all he needs to put on muscle. One trainer may tell you to rest for 30 seconds between exercises and another up to three minutes.

So, who's right? It comes down to personal goals. We'll take a look at four different training goals.

The first is muscle endurance. This person may be a long distance runner or cyclist who wants to improve the muscle endurance fibers. In this case, he or she would choose 65 percent of their one repetition maximum. They will engage in more than 12 repetitions for two to three sets, resting only 30 seconds between sets and exercises.

The idea is to keep the resistance light, the reps high and the rest time low. That regimen keeps the endurance demand up with the lower intensity and longer duration routines. This type of strength routine is one of the best to enhance an endurance athlete's performance.

The second goal is hypertrophy, otherwise known as increasing muscle size. This is the goal of body builders. To increase muscle size, choose a resistance that is 65 to 85 percent of your one repetition maximum. Perform six to 12 reps for three to six sets, resting from 30 seconds up to 90 seconds. This high intensity, short duration training will increase the size of the muscle fibers.

To train for muscle strength, you should select a resistance that is 85 percent or higher than your one repetition maximum. Repetitions are six or less for two to six sets, resting from three to five minutes between sets. Because the intensity is so high, the rest between sets has to be longer. Many athletes who need to increase their strength to perform on the field will use this prescription.

Finally, there are routines for those looking to increase muscle power. Think of an Olympic power lifter. These athletes use resistance that is 75 to 90 percent of their one repetition maximum, performing only one to five reps. They repeat each exercise for three to five sets and rest up to five minutes between each set. Plyometric exercises are used when training for power.

If your routine is going to include some combination of the above goals, you should work the power moves first because they are explosive and require the most energy burst. Second, perform multi-joint exercises also known as compound exercises along with all of your ab and lower back work. Lastly, finish with your single joint and smaller muscle group exercises like bicep curls.

Keep in mind that genetics is a big factor in the results we can expect to see regarding muscle size. We are born with a certain amount of strength and endurance muscle fibers and one does not convert to the other, regardless of how much we train. Folks like Arnold Schwarzenegger are genetically blessed with a majority of strength fibers. Someone like Lance Armstrong is blessed with a lot of endurance fibers. Most of us have a 50/50 mix of both.

In addition to your genetics, your age, diet and the amount of sleep you get will have an effect on your training results. Typically, as we get older we lose muscle, but that can be reversed with regular and intense strength training. To give you an example of a ratio of meals, consider 20 - 25 percent protein, 20 - 25 percent fat and 50 - 55 percent carbohydrates. Finally, you should strive for seven to nine hours of sleep nightly. It's when the muscles are resting that they will grow in size and strength. If you are having difficulty with sleeping, consider a natural sleep aid.

Regardless of your training goals, be sure to get into the gym two to three times per week to experience the many benefits of strength training (these guidelines are provided by the American College of Sports Medicine.) Exercise is both an art and a science and therefore leaves room for interpretation and variation. As long as you are challenging your muscles you will see results!

Few subjects in health or diet ever get put to a final rest. Present studies often contradict earlier ones, until no one knows what to think. One of the few areas that almost all serious studies seem to agree on is the relationship between exercise and the immune system.

No reputable researcher will claim that exercise will repair a weakened or diseased immune system. Nonetheless, a broad spectrum of studies confirms that moderate exercise can help sustain and strengthen it, even when the effects are indirect.

The role of exercise in helping to lower stress - and the subsequent beneficial effects on health - has been widely studied. Here the studies are less clear, contradicting one another in some details. But overall the conclusion is the same: moderate, regular exercise helps the immune system by moderating the effects of stress.
Most studies carried out over the last 30 years agree: a continual high level of stress has a number harmful effects on overall health. People who experience high stress get more colds, suffer more digestive tract problems and have more frequent bouts of fatigue. Part of the latter is indirect, since it tends to lead to lowered amounts of restful sleep.

Regular exercise helps relieve stress. It does so directly, by providing an outlet for, and consuming much of, the nervous energy produced by stress. It also helps indirectly by shifting one's focus away from the external factors producing the stress.

Exercise can help the cardiovascular system, which in turn improves blood flow, carries away toxins from muscles and organs, and helps keep the kidneys and endocrine system working well. It helps remove germs and circulate antibodies.

All those promote a healthy immune system by lessening the body's susceptibility to disease, while increasing the robustness of the immune system itself. MyNutritionStore offers strong antioxidant protection in Whey Science and Immune Stress Support to boost immune response and reduce toxic buildup.

Exercising increases the body temperature slightly. This, as anyone who has suffered from a cold knows, is the body's natural response to colds, flu and other diseases. The increased temperature helps kill the infecting organisms.

A study at the University of Colorado, Boulder suggests that moderate exercise helps prevent colds as well. It showed that individuals are less likely to get sick after stressful situations when they had engaged in a regular program of moderate exercise. Those that began exercise only on the same day as the stressor didn't enjoy those benefits.

The study was carried out on rats, but one of the reasons those mammals are used is the similarity in some systems, and their responses, to humans.

Exercise programs, undertaken consistently and correctly, help improve body image - that's one of most individual's primary goals in making the effort, after all. That improved body image often leads to higher levels of confidence and relaxation in social situations. That in turn helps reduce stress and enhance the immune system...a strong immune system reduces the likelihood of colds and certain illnesses.

Whether the effects are direct or indirect, exercising and using the proper supplements can help you support and enhance your immune system. That leads directly to better overall health.

The fact that you are interested in reading this article tells me you have been exercising regularly and are ready for more. Congratulations on making fitness a regular part of your life First, take a moment to be proud of your accomplishments thus far. You are in the minority if you are exercising 3 or more days per week. Don't forget to reward your efforts with something you enjoy.

Now that you have improved your fitness, endurance and health, you want to be sure to maintain your new healthful habits for a lifetime as well as continue to make improvements.

Below are some suggestions to continue to improve or maintain your fitness program. Exercise must be engaged in on an ongoing basis in order to see improvements or maintain the fitness level you have acquired. Decide what your commitments are and plan for the next phase of your fitness.

1.Get Strong - Now that you have built a solid endurance base with your fitness program, consider incorporating strength training into your routine. Strength training can be done 2 - 3 times weekly using a total body routine. Strength training should be done on alternating days. You can use a variety of modalities for resistance such as your body weight, dumbbells, fitness tubing, balls or machines. Create a routine working from largest to smallest muscle group. If you need help with a routine, seek out the advice of a personal trainer.

2.Try something new - Since you have a cardiovascular foundation, it will be easier for you to transition into other cardiovascular based activities. You may always have wanted to try kick boxing, studio cycling, step aerobics or rowing. You are at an advantage trying some thing new because you already have a solid foundation.

3.Sign up for a lesson - A series of lessons in an activity such as Karate, line dancing or yoga can keep you in shape. Signing up for a program that is 6 weeks in length or longer, helps you to keep your commitments and develop other area's of fitness including agility, balance and coordination.

4.Become an athlete - Consider a sport like tennis or swimming or racquet ball. Your body will learn new movement patterns with each activity and take your fitness to a new level. These activities incorporate things like speed, agility and balance that are not needed in riding a stationary bike or using an elliptical trainer.

5.Join a club. There are cycling, running and hiking clubs for starters. Having the guidance and commitment of a group helps to keep you on track and motivated.

6.Enjoy the great outdoors - Going to a track and walking, jogging, running and sprinting laps are very productive. You can also incorporate the stadium stairs (think Rocky Balboa) to drive your heart rate up. Find rail trails to run on and paths to hike on. You can also look for parks with walking paths and exercise stations. Universities can also be a beautiful place for challenging walks.

7.Enlist - Outdoor boot camps are all the rage. Boot camps typically consist of walking / running along with strength training, yoga, kick boxing, obstacle courses, games, sport drills, hikes and more. This is a wonderful combination of many of the alternatives available to you. You will be at an advantage starting boot camp with 20 weeks of walking under your belt.

8.Build up your intensity - The more fit you become, the harder you can work and the shorter your workouts can be. Push your physical limits by working towards the upper range of your heart rate range for several minutes during your workout. This will push your performance abilities allowing you to work at higher levels and not needing to work as long.

9.Become a Video Queen (or King) - There are lots of wonderful exercise options available on DVD. You can try out videos first by renting them at your local video store or library. Find the ones you like and consider them for purchase. You can swap video's with friends or trade them online. The trick is to find an instructor and workout you enjoy and will engage in regularly. Stick to newer videos as some of the older ones may be outdated regarding safe and effective exercises and routines. Choose at least 3 different video's to choose from in order to have variety in your workouts.

10.Make it a family affair. Choose activities the whole family can enjoy. For example, mom may choose taking a self defense class. Next day might pick swim lessons then let the children choose something they are interested in that everyone can take a lesson in together. Many towns and community centers will offer lessons for families to take together.

11.Always be dressed to move. You never know when the opportunity may arise to go for a quick jog. If you find yourself with time to kill, instead of sitting around and waiting, you'll be ready to get your heart rate up if your sneakers are on or in the car.

12.Hire a personal trainer. Personal trainers are no longer for the rich and famous. Personal training can be affordable for anyone - especially when it is offered in small groups. Having a personal trainer will give you the most benefit in the least amount of time. Even if you see a trainer once a month for the accountability, it's worth it knowing an expert is checking in on you. And, personal trainers make it fun! (link to personal training locator)

13.Get fit online - as you have come to discover, working out and getting informed on the web can be fun and results producing. The accountability and professional support of a virtual fitness pro can keep you on track and empowered with new ideas as well as keep you safe based upon your needs.

14.Circuit train - With minimal equipment, you can set up exercise stations alternating cardio activities with strength training activities. This will keep your heart rate up so that you can get both the aerobic and anaerobic (strength) benefits. A sample circuit might include: jump rope, bicep curls, and jumping jacks, push-ups, jogging in place, squats, mini-trampoline and dips. Repeating the circuit up to three times is guaranteed to boost your metabolism in less than 30 minutes. This is a fun, engaging and fantastic way to get fit.

15.Use your lunch hour for exercising - Time is sometimes a factor when it comes to maintaining an exercise program. Reserve 30 minutes mid day for a high intensity workout. It will refresh you for the second half of the day, and is known to boost brain power. With less time left for eating, it's also more likely that you will eat less. Most corporations offer employees some form of fitness benefits so take advantage of them.

16.Play with the kids - If you notice what happens after a meal, the adults sit around the table and the kids get up and engage in something physical. Instead of watching them, participate in bike riding, inline skating, a game of Frisbee, trampoline jumping or swimming. Adding activity to your lifestyle is a good compliment to your formal exercise program. Besides, you may even have some fun, and your kids will think you are cool!

17.Three ten-minute cardiovascular segments - If you are finding your time for exercise is crunched, three ten minute bouts of exercise are as good for your health as one 30-minute continuous session. Take several opportunities throughout the day to go for a brisk walk or jog in place.

18. Multi-task. At many health clubs today, the worldwide web is available on the screens in front of your treadmill or stair climber, so members don't have to be out of touch while getting healthy. They can download e-mail or surf while burning calories. At home you can ride a stationary bike while catching up on reading, or perform a lower body workout during your favorite sitcom.

19.Use the gym - If you have a gym membership, take full advantage of your fitness center's amenities. They are there for your convenience. For example, rent lockers so you don't have to lug around your personal gear or miss a workout because you forgot your sneakers. Use the club's towel service and on your way out, grab a healthful smoothie for a quick, easy meal. Participate in classes, and take advantage of trainer's demonstrations and seminars. Health clubs have also made it convenient for you to find nutritionists, massage therapists, chiropractors and physical therapists under one roof, so you can take care of several needs in one place. If you are there for one appointment, you can engage in an exercise session in the same visit.

20.Pick "Big Bang for Your Buck" Exercises: All exercises are not equal and you want to perform exercises that give you the most mileage meaning they work the most muscles in the least amount of time. Exercise professionals call these multi-joint exercises. For example, a leg workout that emphasizes multi-joint exercises such as squats and deadlifts can hit all of the major muscle groups of the lower body compared to working each individually.

21.Take a short break. If you are going to the gym, the outdoors or your basement for your workouts, you may need a full week of no formal exercise to recover, renew and refresh your spirit. Take up to 7 days off (no more than twice a year) from your regular routine and go for a leisurely walk, roller blade, swim and enjoy fun active activities that are not structured.

22.Schedule an active vacation- Having a future date in mind for an active vacation will help to keep you on track with your workouts. Knowing you will need to perform physically - maybe with your family members or a group will keep your determination levels at an all time high - especially if some of those activities are done in a bathing suit. Plan your workouts backwards from your trip and stick to the training schedule. You won't want to miss a workout. Vacations may include a combination of hiking, mountain biking, trail running, white water rafting, cycling, rowing, swimming and so on. The possibilities are unlimited.

Remember that in order to sustain regular and intense exercise, you must fuel your body. Pre and Post workout meals and replacing lost vitamins and minerals are key to your results and health.

Those are 22 ideas to freshen up your exercise routine. Exercise should not necessarily feel routine or you risk getting bored and stopping. Engage in activities you enjoy. Be adventurous and try something new. Think back to what you enjoyed as a child and you can reinvent your fitness and your life.

No doubt it's impractical to try to 'cure' stress in the sense of eliminating all occurrences. But there are several practical short-term and effective long-term strategies for minimizing it and its effects.

Most individuals under stress will let it build, ignoring it for too long. They cite the need to get a work project completed, or view their situation as unchangeable. "That's life," many will say. But no form of ill-effect is inevitable, nor is it necessary or wise to passively accept one.

The first step is always to increase awareness in two directions - outward and inward. Be conscious of your internal state and evaluate it as realistically as possible. Be objective about external circumstances. When you recognize a circumstance as legitimately worrisome, reacting with concern and a degree of stress is normal and healthy. Unreasonable fear and obsession are not.

Then, take a moment to breath - literally. One of the most common reactions to stress is tension, usually muscle tension. The neck muscles will stiffen and breathing will often be more shallow. Focus on this, check for it and, if present, consciously loosen up neck muscles with a gentle side to side motion of your head. Take a deep breath or two.

Yoga and other psycho-physical exercises can help mitigate stress factors. Getting 8 hours of quality sleep is paramount when living under stressful conditions, etc.

Studies show that melatonin supplementation can regulate your sleep patterns. Melatonin is an ingredient in Mynutritionstore's MYSLEEP.

Studies show that Valerian Root may/can mitigate the effects of stress. Valerian Root, found in MYSLEEP is listed on the pharmacopoeia of 23 countries around the world as a mild tranquilizer.

Something as simple and old-fashioned as a walk in the park can be helpful. It's not simply an old wives tale that fresh air and sunshine can be relaxing. It's also true that moderate exercise helps relieve many of the accompanying physical symptoms of stress.

Playing music of certain types is helpful. Seeing a comedy on TV or at the movies is beneficial. Laughter is a great mood lifter. A creative activity can be helpful, especially if there is some accompanying physical activity. It could be as simple as making a birdhouse or as advanced as painting or sculpture.

A talk with a sympathetic friend could be useful, but it's a good idea not to spend too much time talking about the circumstances causing stress or the stress itself. A good airing is beneficial, but too many times it's an excuse to obsess over the problem. Some people are too much inclined to seek out only those who will reinforce negative evaluations.

Just keep in mind that these are all techniques to help relieve symptoms, they don't address the underlying causes. As such, they are only one (albeit important) component in curing stress. For that, more in-depth action is needed.

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The following article was written by Kelli Calabrese, Exercise Physiologist and 20 year fitness industry leader. The fitness advice given is a guideline for women to follow for weight management.



It's estimated that $4 billion is spent a year in the pursuit of weight loss, yet the epidemic is continuing to grow. Americans are consuming more calories than ever before, but certainly aren't compensating with increased physical activity.

The prevalence of fast food outlets, vending machines, the huge increase in portion sizes at restaurants and the many hours spent in front of a computer and watching television are all contributing to the obesity epidemic.

Genetics

At the turn of the 20th century, an estimated 10 percent of the population was overweight. By 1960, about 24 percent of the adult population was overweight. Today more than 33 percent of adults are overweight. It is, therefore, unlikely that genetics cause obesity.

Genetics are theorized to predispose certain individuals to weight gain when challenged by a positive energy balance. However, genetics don't cause weight gain or prevent weight loss. A positive or negative energy balance is the ultimate cause of weight gain or loss. More and more evidence is point to the fact that we can express the positive side of our genes and over come nature with nurture meaning than anyone can maintain a healthy body weight and become fit.

The importance of exercise in fat loss and especially in weight maintenance cannot be stressed enough. Sedentary individuals may burn only a few hundred calories over their resting energy expenditure. For the average Joe, this may be about 2,000 calories a day. On the other hand, top athletes like ultra endurance cyclist Lance Armstrong, may burn up to 8,000 calories on an average training day. Not I'm not suggesting anyone train like Lance, however, according to the American Heart Association and the American College of Sports Medicine, everyone should be participating in daily physical activity including cardiovascular conditioning and strength training 2 - 3 times weekly.

Diet or Exercise... or Diet AND Exercise?

Inactivity is one of the major causes of weight gain. With no exercise, individuals are destined to lose muscle and gain fat with age. When looking at subjects who just engage in cardio without dieting, they can expect to lose fat but have little to no effect on muscle.

Those who only strength train with no dietary changes have little effect on their scale weight, but increase lean muscle. Those who just diet without exercising can expect to lose fat and lose muscle. The good news is that those who diet and exercise can expect to lose fat and gain muscle. At one year follow-ups, diet plus exercise groups tended to be the superior program for sustained weight maintenance.

Low-fat to moderate-fat eating is of importance if exercise is to have an optimal impact on fat stores. Cardio helps promote a negative caloric balance. Strength training can benefit dieters by preserving lean mass and a high metabolic rate, creating a negative caloric balance.

Aerobic exercise does not preserve metabolic rate when combined with a very low calorie diet. Strength training results in preservation of muscle and weight loss when combined with a very low calorie diet.

Overall, the results of available studies suggest a weight loss/fat loss benefit of combining diet and exercise. Resistance exercise is encouraged as it generally increases or at least prevents loss of fat-free mass, which it is a major determinant of metabolic rate.

There are no short cuts to weight loss. Muscle gain, fat loss and weight maintenance are all possible through a combination of strength, cardio and diet. There is no magic ratio of carbs, protein and fat for optimal weight loss. Recent evidence suggests that the traditional recommendation of a high carbohydrate low fat diet may not be the best choice for everyone.

Proper food choices, serving sizes and a long-term commitment to incorporating exercise and healthy eating into your lifestyle are still the best guidelines to follow. Falling prey to the newest fad diet book and weight loss supplement claims -- or using prescription drugs for weight loss instead of choosing exercise and a healthy diet -- will potentially increase your risk of disease, cause frustrating and potentially harmful fluctuations in weight and postpone your journey to optimal health.

4 Ten Minute Fat Burning Heart Healthy Routines




No Time to Exercise? Everyone has 10 minutes they can steel through the day. Studies prove several ten minute bouts of exercise throughout the day are equally as beneficial for your health and calorie burning as one longer continuous session. If you spend your day at a desk, take ten minutes out of every 2 hours to get up, get moving and get closer to a body you can be proud of. You will return to your desk refreshed, with more mental clarity and a renewed sense to continue working knowing you are closer to reaching your fitness goals. Giving your metabolism a boost several times through the day, adds up to more fat burning.

The 4 following 10 minute workouts can easily fit into your day, can help burn off your meals, and most importantly you'll have fun getting fit.

Climb your way to fitness - Start out with two trips up and down a flight of stairs. For your next two trips, pick up the pace going up the stairs, and walk down at a moderate pace. For trips five and six, take giant steps by placing your foot on every other step. Walk down at a moderate pace. The seventh and eighth trip you should vigorously pump your arms (ie. Rocky) as you climb. Than walk down slowly. If necessary, hold on to the railing when descending the steps, especially towards the end of the 10 minutes as your legs are feeling fatigued and there is more blood pumping to your working muscles than to your head. Finally for the last two minutes, perform quick steps up and down on the bottom step (ie. football drill). Your heart will be pounding. Expect to break a sweat on your brow and feel great. Your heart rate will stay elevated for a period of time following your stair climbing and therefore your metabolism will stay kicked in longer.

Million Dollar Boxing Body - Stand up in your office or anywhere you have a few feet of space around you. For the first minute, step side to side with your hands up as if to protect your face. For the second minute, make the side step a little deeper so that you are squatting at the mid point. For minutes three through five, plant your feet and work on repeating 16 of each of the following punches with each arm; cross punch, jab and upper cut. For minutes six and seven alternate 16 kicks to the front with 16 kicks to the side and 16 kicks to the back. Arms are protecting your face. For minutes eight and nine, shift your weight from side to side and shadow box using any combination of punches that feel good to you. For the tenth minute stagger your legs and shift your weight front and back (alternating feet every ten seconds) as you throw jabs.

Jump for Fitness - You can use a rope or simply pretend. Start out with the standard jump with feet together for 1 minute. For minute two, jump side to side. Minute three jump front and back. Minute four, jump on the corners of an imaginary square. Minute five, alternate hopping on the right foot then left. Minute six jump so that the rope is going to go under your feet twice in one jump (or pretend). Minute seven hop on the right foot for 10 jumps then the left and continue to alternate. Minute eight, go for speed, jumping as quickly as you are comfortable. Minute nine, spin the rope backwards and finally for the tenth minute, jump alternating your feet together and apart as if doing a jumping jack with your feet as you spin the rope.

Speed Play - Begin by walking and after a minute or two, accelerate until you have reached your peak speed, then slow down until you feel recovered. When you are ready, repeat another bout of accelerating. Continue to play with your speed for a total of ten minutes getting in 3 - 5 exercise bursts. This activity helps you to get in tune with your body and pay attention to how you (and your heart rate) are feeling.

It may take time to work up to performing some of these exercises for the whole 10 minutes. If you can make it for up to 4 minutes, or even one minute, be pleased you made the effort and try for a little longer next time until you build up to 10 minutes several times a day. You can choose to do all 4 routines once a day for variety. Or choose a routine to be repeated several times a day, then switch the routines daily or weekly.

It's important to drink water after each exercise bout. If it's been several hours since your last meal, you should also consider a meal or a meal replacement drink.

Exercise is one of the very best things you can do for heart health, anti-aging, detoxifying, boosting metabolism and fat burning. Make a conscious effort to plan for several short bursts of exercise throughout the day. Short exercise bursts help to improve heart rate variability which is the greatest predictor of health. Take 10 . . . you are worth it!

Anyone interested in fitness wants to have great looking abs - firm, rippled and well-toned, along with a trim waist. All those are achievable, but beware accepting any myths about flat stomachs and spot reduction around the waist.

As you exercise, you consume energy measured in calories. When you consume enough to deplete the available energy, and enough to reduce the sugars that convert easily, the body goes after stored energy. That stored energy is largely in the form of fat deposits in adipose tissue. Remember that nutrition is an important part of any exercise program. Different online stores offer wide ranges of nutritional products to help you maintain strength and endurance such as Whey Protein for muscle repair, maintenance and growth.

But that process takes place non-selectively. You don't get to choose which fat deposits the body converts. That means, you can't 'spot reduce' by working on your abs. The effect is still achievable, but doing abdominal exercises alone doesn't target that fat.

When you focus on the abs, you will build strength in that area, by increasing the muscle mass in those muscles. That's helpful for a number of reasons. It keeps a firm, strong layer of muscle which helps keep the stomach and other internal organs well inside the plane defined by your hips. You get a nice trim, flat look.

Abdominal exercises help in another way, too. Since the abdominals are large muscles, they consume a proportionately larger percentage of energy than, say, your jaw muscles. That means that as you work them, they have to be supplied with more energy to move through the range of the exercise. That burns many calories, resulting in weight loss and fat reduction.

The effect is also limited by genetics and age. Some people store more fat around the middle more readily than others. Gender, obviously, makes a difference as well.

Many women in their 40s will naturally develop a pouch in the lower abdomen as their hormones change. Many men will naturally develop 'love handles' at the side, since they store fat in adipose tissue there more readily in their 40s than they did in their 20s.

In order to achieve the desired effect you have to approach muscle fatigue. There's no need to perform a hundred crunches to accomplish that. Done correctly, 20 reps is enough. You don't even have to go to the gym. You can do pelvic tilts while sitting in a chair in the office.

But for best effect, warm up and try the following:

Lie on your back, with your knees raised and cross your arms across your chest. Then lift your shoulders off the floor and hold for 30 seconds. You can feel the effect on your abs already. To make the exercise more difficult, put your hands at the side of your head. Don't use your hands to lift your head, just keep them still. For maximum effort, put your hands above your head, then perform the same shoulder lift and hold, focusing on the abs.

Feel the burn. Repeat daily for 10 minutes or twenty reps, in a few weeks, you'll see definite results.

These are tips for beginners, those who are not into the advance stages of ab exercises. For those who are in advanced stages, check out FitnessVip's Youtube channel to learn more.

Women, to put it bluntly, are biologically different from men. Those differences imply some guidelines for diet, exercise and health matters in general.

Women, for example, naturally have a higher percentage of body fat than men, 27% on average compared to 15% for a fit individual. That single number alone is helpful information if one of your weight loss or exercise goals is fat reduction. Any woman trying to reduce her percentage should take into account this natural difference, since it can help avoid guilt and provide a realistic goal.

Women experience hormonal changes that differ considerably from that of men as they age. Even young women can have irregularities in menstrual cycle and other physiological changes as a result. This can be seen more clearly by looking at some extreme cases, for example.

Women in concentration camps in WWII frequently discontinued having regular menstrual cycles, as a result of the effects of starvation. Highly trained female athletes also often experience similar changes, as a result of ultra-low body fat and other causes.

The ill effects of PMS (Premenstrual Syndrome) can be reduced by stabilizing blood sugar levels, regulating fat intake and other dietary changes. For example, mood swings can be smoothed out to a degree by higher amounts of soluble fiber, which helps produce a slower rise in blood sugar. Apples, oats and beans are good sources.

Combining fat with protein and carbohydrate intake in a balanced way will help slow the rise in blood sugar from the carbohydrate consumption. Ice cream may be a comfort food but the effect is short-lived and doesn't provide the balance needed. Instead, increase consumption of fresh fruit and vegetables. Bananas are a good choice, along with walnuts.

Women are more prone to arthritis, fibromyalgia and other conditions. Certain previously unsuspected food allergies can worsen the symptoms. Testing is essential, but at the same time a healthy diet will help. Rice beverages can be substituted for those sensitive to cows milk, there are wheat-free breads on the market that are still whole grain and peanuts may need to be avoided for some.

For example some women who suffer from rheumatic symptoms will find they are allergic to wheat. A gluten-free diet will help lessen that problem. This includes finding substitutes for ordinary cereal, standard bread, pasta and other foods made from wheat flour.

During the years of menopause, as cycles become less regular and large hormonal changes are occurring, diet can help lessen the severity of any discomfort. Lowering sodium intake is helpful. Substitutes include herbs, garlic or lemon juice for flavoring. Each individual is different, though, and you should consult a physician for proper amounts.

Menopausal women are likely to benefit from reducing saturated fats, beyond that of younger women or males. Since estrogen levels are declining, HDL cholesterol (the beneficial type) will tend to fall and LDL cholesterol (the potentially harmful type) will rise.

One result is that, though men in general have a higher risk of heart attack as they age, during this time a woman's risk is equal to those of men of similar age. Reducing saturated and trans fat can help reduce those risks.

Moderate wine consumption is beneficial. It provides anti-oxidants and other helpful compounds and is generally lower in calories than many alternatives. Lowering caffeine can help reduce loss of calcium, which is more needed as women age.

What constitutes a proper diet varies somewhat by gender and age, so investigate what is right for your particular circumstances. Knowledge is the key to health.

Being flexible - having well lubricated joints and stretchable muscles - is one of the best ways to reduce the prospect of injury and give you the basis for a wide variety of workout routines.

Your overall goal is to attain good range of motion, while gradually extending that range to a degree appropriate to your fitness level and body type. There are several different ways to accomplish that goal, and you should use at least a few of them before every workout. MyNutritionStore.com offers the following proprietary products as additional sources Joint Science for Joint Health and Whey Science for muscle development, repair and growth.

Warm-ups are fundamental. Cold muscles are much more likely to tear and lead to stretched or torn cartilage and other harmful results. Warm-ups and stretches help produce the fluid that lubricates the joints, and it helps the muscles become more elastic. Those both lead to safer, higher performance workouts. Ten to fifteen minutes is the minimum for most people. This can be done by low-impact jogging in place, simple stretches and other techniques.

Static stretching, for example, is the old-fashioned stretch and hold for 30 seconds. This should be done with the arms, trunk, legs and neck. Dynamic stretching and ballistic stretching involve more active, bouncing-style or weight-assisted stretching, sometimes with extra force applied. Both types are helpful.

Some dynamic stretches involve holding the arms out to the side, then swinging them back and forth across front of the body, repeating for 30 seconds. Another technique involves using a short bar across the neck, lying on the shoulders. Place your hands on the bar, then bend slowly left, then right, moving the head toward the outer edge of the foot.

Abdominal muscles can be prepared by lying backwards on a large rubber ball. Push back slowly and raise the arms above your head. Repeat 10 times. Loosen your hamstrings by lying on your back, and raising one outstretched leg using a large towel wrapped around the foot. Grab the ends and pull up slowly. Switch legs, then repeat for 10 reps.

A full back stretch is accomplished by lying on your back and bringing both knees to the chest, hands clasped behind the knees. Roll forward until your feet hit the floor, then roll back until the head touches. Do 10 rolls.

Groin stretches can be done safely by using a large rubber ball. Place one knee on the ball and slowly rotate the ball a few inches away from your body. Move the ball back toward your body, then switch legs. Do 10 movements.

Both the legs and back muscles can get a good warm-up stretch by doing toe taps. Stand up straight, feet apart about shoulder width. Lean forward, touching the big toe on one foot with the opposite hand - left hand to right foot, and vice-versa. Those with lower back problems should consult a trainer or physician before attempting these.

For maximum flexibility, stretching routines should be carried out at least a few times per week. This will help maximize the range of motion and decrease the potential for injury.

What works for General Health?

Getting everything you need for optimal health from your diet is a great concept, but 80% of Americans don't even eat the recommended minimum 5 servings of fruits and vegetables a day. So supplements, starting with a high-quality multivitamin, are an addition most health experts recommend. What else is important for general health? Some of the most important supplements to add daily include Soy Protein to promote weight loss, heart and bone health, Calcium and Potassium for bone and heart health, and Spirulina and Colostrum for a healthy immune system.


Soy Protein: shown to promote weight loss, lower cholesterol, reduce the risk of bone loss and soothe menopausal symptoms.

Soy is a naturally low-calorie, low carbohydrate super food that is an excellent vegetarian protein source. Soybeans are the only beans considered a complete protein because they contain all eight essential amino acids. Soy contains more protein than milk without the saturated fat or cholesterol. Yet soy is high in fiber and is a low-glycemic index food, which helps regulate blood sugar and insulin fluctuations. Soy protein, either in shakes or in foods, has been shown to effectively promote weight loss.



The FDA approved heart health claim "soy Protein, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease" indicates that soy protein should be included in every adult's regimen. Soy protein has also been shown to to reduce the risk of bone loss, as well as soothe hot flashes and other menopause-related discomfort. Don't wait to supplement your diet with soy protein!



Calcium: the most well-studied, essential supplement for life-long health and well-being.

The need for calcium starts early and continues your entire life. Calcium is essential for bone development and cell function and has been proven in the highest quality clinical studies to effectively treat high blood pressure, premenstrual syndrome and bone loss. Yet USDA studies show that 55% of men and 78% of women do not get enough calcium in their diet. This is why many healthcare professionals recommend supplemental calcium to people of all ages.



Calcium has been clinically proven to prevent and treat bone loss and osteoporosis, a disease that frequently causes older adults, especially women, to suffer from porous bones that easily fracture. Calcium has been show to safely and naturally lower high blood pressure. And studies show that calcium helps alleviate premenstrual symptoms like water retention and pain. At any age, even if you get some calcium in your diet, calcium supplementation is not only helpful, it is essential.



Spirulina: the best plant protein source also strengthens the immune system.

Spirulina, a blue-green algae filled with vitamins and essential nutrients, has been consumed by people in Mexico and Africa for thousands of years. It is rich in vitamin E, beta-carotene, B vitamins, and gamma linolenic acid or GLA , an essential fatty acid. Spirulina is also packed with amino acids, and is the best source of protein from a plant.



Clinical studies show that Spirulina can increase the production of Natural Killer cells in the blood stream, helping strengthen the immune system to fight off viruses and cancer. Spirulina has also been shown to block some of the allergic reaction in people with nasal allergies. If eating algae isn't your cup of tea, Spirulina is also available in supplement form.



Potassium: essential for heart, digestive, muscular and skeletal health.

Potassium is a mineral that is important for normal heart, digestive and muscular function. It helps the kidneys function normally and plays a key role in cardiac, skeletal, and smooth muscle contraction. Low levels of potassium have been linked with high blood pressure, increased risk of stroke and poor lung function. High dietary intake of potassium is recommended for optimal heart health and to help preserve bone mass and prevent osteoporosis. Potassium is found in fruits, vegetables and legumes, and also in supplement form.



Colostrum: life's first food provides multiple immune and growth factors for a strong immune system.

Colostrum is life's first food, produced by the female of the species within 72 hours after giving birth. Colostrum is essential immune protection which can be critical to the survival of the offspring. Bovine Colostrum has been used in India for thousands of years by Ayurvedic physicians. Colostrum has also been used in Scandinavian countries. In the U.S. Colostrum was used as an early antibiotic before the discovery of penicillin and other antibiotics. Colostrum's health benefits have been studied and documented by western scientists since the late 18th Century.



The modern medical community has conducted thousands of published scientific and clinical studies demonstrating the immune protective and health enhancing properties of Colostrum. There are two major ways that Colostrum has been shown to support health. First, Colostrum provides multiple immune factors and natural antibodies to provide a strong support for the immune system. Second, Colostrum has growth factors which build and repair lean muscle and aid stamina. As we age, we lose immune and growth factors, leading to weakness and illness. Now there is a scientifically proven, natural way to replace them - Colostrum.